Wow, It’s August Already! Let’s do a Mid-Year Review
This year seems to have just raced by so far. When we get a bit older, this is a common experience. And, in just a couple of short months, we’ll be looking at new plans starting in January 2025.
Let’s review where we are with your insurance plans so far this year.
For those on an Obamacare/Marketplace/ACA plan – it’s important to review your 2024 income to date. When you completed your application last fall, you entered an estimate of the total family income for all of this year. Tat estimate determined your premium discount (i.e., tax subsidy) to lower your monthly cost of insurance. When this tax year ends, you will receive a 1095A for your 2024 return. Te IRS will then reconcile the diference; higher or lower, comparing your estimate to your actual. Based on this, there might be some additional tax to pay, or hopefully you will be due a bigger refund.
For those of us on Medicare, there are several items to review. Check your statement for your Rx prescriptions covered by your Medicare plan. Especially note your total out of pocket costs to date. If you take more expensive brand name Rxs, then your costs are capped. Te formula is a little complicated this year, it efectively works out to be about $3750, then you are at 100 % coverage.
If you are on a Medicare Advantage plan (MAPD), check the same for your medical costs. All MAPD plans have a cap for medical costs. Most MAPD plans include extra benefts: dental, vision, & hearing. Tese benefts do not carry over from year to year, it’s “Use It or Lose It”.
In a similar matter, most plans have OTC dollars for you. Over the counter (OTC) items like vitamins, supplements and many related health items are covered by this beneft which can be monthly or quarterly. Again, it’s “ Use It or Lose It. “ Afer several busy weeks and days, I found myself at the checkout counter at 7:39 pm on June 30, so I could cash in those dollars before they expired on July 1st.
We have developed a checklist to assist you with evaluating your Medicare plan so far and what to start to think about for next year. Please see <https://www.medicareoptionsforyou. com/most-important-medicare-benefts.html>.
As was featured last month, there are SEP’s – Special Enrollment Periods - which allow you to change plans mid-year if that would have better benefts for you. In fact, we just got word of another 5 star Medicare plan available now https://www. medicareoptionsforyou.com/alignmentmedicarenc.html.
On a personal note, as an old Rock n Roll’er, we saw the Rolling Stones in June. Amazing!! Especially in that Ron Woods is 78 and Mick and Keith are 80...Start Me Up !!
Working for You - 25 Years - Experienced - Dedicated
Estate Sales SERVICES
WHATEVER THE CIRCUMSTANCES,
TRANSITIONS CAN
STRESSFUL. Our experienced team is here for you. We have helped thousands of area clients pack, move, and liquidate furnishings, household items, jewelry, and artwork. Whether you’re moving, settling an estate, or just want to streamline your life, we can make the process easier.
SHOP OUR UPCOMING ESTATE SALES!
WNC Bridge FOUNDATION OCT 3–5 17–19 SEP 5–7 19–21 AUG 8–10 22–24
Click on SHOP at WNCbridge.org to sign up for upcoming sale notifcations
SALE DAYS | THURSDAY–SATURDAY 10–4:30 SALE-WEEK PREVIEWS | WEDNESDAY 1–3
Each sale is diferent, ofering something for every taste and budget!
WANT TO KNOW MORE ABOUT VOLUNTEE RING? Call 828.277.4888 or go to WNCbridge.org and click on the Volunteer link. We are looking for
WNC Bridge Foundation Estate Sales and Thrift Stores are friendly, upbeat places to volunteer. Folks of all walks and ages are making a positive impact in our community. Choose your own adventure! Interact with customers and clients by packing estates, stocking shelves, ringing up purchases. Or work in the wings sorting donations and organizing housewares, rugs, furniture, art, linens, clothing, and other hidden treasures. Determine your own schedule—a couple of hours, a couple of days, or more.
How Long Do ORCHIDS Live?
Orchids are among the most beautiful and diverse plants you can grow, but many people are unsure about their longevity. Typically, orchids like Phalaenopsis, Cattleya, and Dendrobium can live for several years, with proper care extending their lifespan to even decades. Each type has its own unique growth habits and care requirements, but with consistent attention, they can be a lasting addition to your home or garden.
Phalaenopsis Orchids
Phalaenopsis orchids, also known as “moth orchids,” are one of the most popular and easiest types to care for. With proper care, these orchids can live up to 10-15 years, sometimes even longer. Te key to maximizing the lifespan of a Phalaenopsis orchid is ensuring it receives the right amount of light, water, and humidity. Tese orchids thrive in indirect sunlight and prefer to dry out slightly between waterings. Regularly misting the leaves can help maintain humidity levels, which is crucial for their health.
Cattleya Orchids
Cattleya orchids are known for their stunning, fragrant blooms and can have an impressive lifespan of 20 years or more. To keep them thriving, Cattleyas need bright, indirect light and a well-draining potting medium. Tey prefer a daytime temperature range of 70-85°F and nighttime temperatures of 55-60°F. Watering should be done thoroughly but infrequently, allowing the potting medium to dry out between waterings. Fertilizing every two weeks during the growing season can also promote healthy growth and extend their lifespan.
Dendrobium Orchids
Dendrobium orchids are another popular variety that can live for many years with the right care. Tese orchids typically have a lifespan of 10-15 years, similar to Phalaenopsis orchids. Dendrobiums require bright light and beneft from a drop in temperature at night to mimic their natural environment. Tey prefer a well-draining medium and should be watered regularly during their growing season, with less frequent watering during their dormant period. Providing adequate airfow and humidity will also help these orchids thrive.
Maximizing Orchid Lifespan
Regardless of the type, these general tips can help maximize the lifespan of your orchids:
• Light and Temperature: Ensure your orchids receive the appropriate amount of light and maintain an optimal temperature range.
• Watering: Water your orchids based on their specifc needs, avoiding overwatering, which can lead to root rot.
• Humidity: Maintain a humid environment, especially for tropical orchids, by misting the leaves or using a humidity tray.
• Airfow: Provide good air circulation to prevent fungal and bacterial infections.
• Fertilizing: Use a balanced orchid fertilizer during the growing season to promote robust growth and blooming.
With these care tips in mind, you can help your orchids live long, healthy lives, bringing beauty and elegance to your space for many years to come.
“Wherever life plants you, bloom with grace”
Lisina Coney
• 4 medium tomatoes, diced
PICO DE GALLO
Pico de Gallo, also known as salsa fresca, is a fresh, uncooked salsa made from chopped tomatoes, onions, cilantro, fresh serranos (like jalapeños or habaneros), salt, and lime juice. It’s a staple in Mexican cuisine and can be used as a topping for tacos, burritos, and nachos, or simply enjoyed with tortilla chips. Tis simple yet favorful recipe is perfect for adding a fresh, zesty kick to your meals.
INGREDIENTS
• 1/2 medium white onion, fnely chopped
• 1-2 jalapeño peppers, seeded & fnely chopped (adjust based on your heat preference)
• 1/2 cup fresh cilantro, chopped
• 2 tablespoons lime juice (about 1 lime)
• 1/2 teaspoon salt
• 1 clove garlic, minced (optional)
Step 1: Prepare the Vegetables
INSTRUCTIONS
1. Dice the Tomatoes: Cut the tomatoes into small, even pieces. Ensure they are not too large, as Pico de Gallo is typically fnely chopped.
2. Chop the Onion: Finely chop half of a white onion. Te pieces should be small enough to blend well with the other ingredients.
3. Mince the Jalapeños: Remove the seeds from the jalapeños if you prefer a milder salsa. Finely chop the peppers.
4. Chop the Cilantro: Roughly chop the fresh cilantro leaves. Avoid using the stems as they can be tough.
Step 2: Combine Ingredients
1. Mix Tomatoes and Onion: In a medium-sized bowl, combine the diced tomatoes and chopped onion.
2. Add Jalapeños and Cilantro: Stir in the fnely chopped jalapeños and cilantro.
3. Add Lime Juice and Salt: Pour in the lime juice and sprinkle the salt over the mixture. Add minced garlic if using.
Step 3: Mix Well
1. Combine Toroughly: Stir all the ingredients together until well combined.
2. Taste and Adjust: Taste the Pico de Gallo and adjust the seasoning as necessary. You might need to add more salt or lime juice based on your preference.
Step 4: Chill Before Serving
Refrigerate: For the best favor, refrigerate the Pico de Gallo for at least 30 minutes before serving. Tis allows the favors to meld together.
Step 5: Serve
Use as a Topping or Dip: Serve your freshly made Pico de Gallo as a topping for tacos, burritos, grilled meats, or simply enjoy it with tortilla chips.
Tere you have it—a simple, delicious, and authentic Pico de Gallo recipe that’s sure to spice up any meal. Whether you’re hosting a party or just want to add a fresh touch to your dinner, this salsa fresca is a perfect choice. ENJOY!
HIDING IN PLAIN SIGHT!
Woodfn has been thought of as a wall fower sandwiched between beautiful Asheville and Weaverville. But, no more! New businesses, ideas and energy are rapidly Woodfn bound. Just to name a few new destinations, check out the new Woodfn Whitewater Wave, exercise centers, breweries, dentists, accountants, lingerie shop and a costume store. And, now Quench!
Why Quench! Don’t want to drive downtown for an afordable luxury? Looking for a glass of wine in a comforting, sophisticated atmosphere? Perhaps you are up for lunch by a frst-class chef or maybe to pick up one of the chef’s dishes for dinner at home. You might be on the hunt for those difcult to source food items such as real San Marzano tomatoes or Diamond Crystal Salt without ordering online. Maybe you are in search of a high quality cheese, or cheese board or charcuterie board! You are looking for Quench!
Why Woodfn? Metro Wines sees the growth in Woodfn and wants to be part of hospitality the destination can and will ofer. So, we have collaborated with Chef Sam Etheridge, owner and Chef of the former highly regarded and loved AMBROZIA on Merrimon.
“I think we both share the same passion for wine and food. Quench! provides a neighborhood place to ofer Metro’s extensive wine knowledge and my cooking style to complement the wines, in a laid back atmosphere,” says Chef Sam.” To me, wine and food should be friends, family and community, and that is what Quench! will bring to Woodfn.”
By Gina Trippi
Quench! plans to use our combined expertise in food and wine to constantly expand your culinary horizons and make every time you visit Quench! an experience. And, while Quench! is inside, the feeling is all outside European café!
What’s on the menu? “We will ofer seasonal selections of snacks, cheese, grilled cheese sandwiches, soups and salads. Some constant items will be my signature Deviled eggs, the French onion grilled cheese, and short rib beef Bourgogne.” says Chef Sam. “And expect the Vegetarian Gumbo!”
And that’s just the everyday fare. Quench! will host winemakers, tastings and wine dinners throughout the year in an intimate space that will allow conversations with Chef Sam, the winemakers and other guests.
Convinced? But where is Quench!? Reynolds Village! You can fnd a map on the homepage of our website that transfers to your iPhone. And when you arrive, there will be designated, close and free customer parking. And, once inside, the hope is that for just a few minutes you will feel swept away to a European courtyard.
Located in the hub of Woodfn, Quench! in Reynolds Village is easily accessible from Asheville or Weaverville. Te hours are Wednesday, through Saturday 11am to 7pm.
OSTEOPOROSIS
Osteoporosis, a condition characterized by weakened bones and an increased risk of fractures, is a signifcant health concern for postmenopausal women. Tis demographic is particularly vulnerable due to several key factors that can accelerate bone loss and compromise bone health.
Hormonal Changes
One of the primary contributors to osteoporosis in postmenopausal women is the decline in estrogen levels. Estrogen plays a crucial role in maintaining bone density. When estrogen levels drop, the rate of bone resorption (breakdown) overtakes the rate of bone formation, leading to a net loss in bone density. Tis hormonal shif typically occurs during menopause, making postmenopausal women especially susceptible to osteoporosis.
Age-related Factors
Age itself is a signifcant risk factor. As women age, their bone mass naturally decreases. Te peak bone mass is generally achieved in the late 20s or early 30s, and from that point onward, bone mass gradually declines. Postmenopausal women, who are ofen over the age of 50, experience this age-related bone loss more acutely, increasing their risk of developing osteoporosis.
Risk in Postmenopausal Women
Nutritional Defciencies
Adequate intake of calcium and vitamin D is essential for bone health. Postmenopausal women ofen face nutritional defciencies, either due to dietary choices or reduced absorption capabilities as they age. Insufcient calcium intake can lead to decreased bone density, while a lack of vitamin D afects calcium absorption and bone mineralization, further exacerbating the risk of osteoporosis.
Lifestyle Factors
Certain lifestyle choices can also impact bone health signifcantly. Physical inactivity, smoking, and excessive alcohol consumption are known risk factors for osteoporosis. Weight-bearing exercises, such as walking and resistance training, are crucial for maintaining bone density. Conversely, a sedentary lifestyle can accelerate bone loss, while smoking and excessive alcohol intake can impair bone remodeling and calcium absorption, respectively.
Genetic Predisposition
Genetics can play a role in determining bone density and the risk of osteoporosis. Women with a family history of osteoporosis or fractures are at a higher risk of developing the condition themselves. Genetic factors can infuence
peak bone mass, bone size, and bone quality, all of which contribute to overall bone strength.
Understanding these factors is essential for mitigating the risk of osteoporosis in postmenopausal women. Early intervention through lifestyle modifcations, dietary improvements, and medical consultations can help maintain bone health and reduce the likelihood of fractures. For those concerned about osteoporosis, regular bone density screenings and discussions with healthcare providers are recommended to develop a personalized plan for bone health maintenance.
Preventive Measures and Lifestyle
A proactive approach to preventing osteoporosis in postmenopausal women involves a combination of dietary management, physical activity, and lifestyle adjustments. By addressing these factors, women can signifcantly reduce their risk of developing osteoporosis and maintain stronger, healthier bones.
Diet and Nutrition
Ensuring an adequate intake of calcium and vitamin D is paramount. Postmenopausal women should aim for a daily calcium intake of about 1,200 mg, which can be sourced from dairy products, leafy green vegetables, and fortifed foods. Vitamin D intake should be around 600 to 800 IU per day, obtained through sunlight exposure, fatty fsh, and supplements if necessary. Additionally, a balanced diet rich in fruits, vegetables, and proteins supports overall bone health.
Physical Activity
Regular physical activity, especially weight-bearing and resistance exercises, is critical for bone strength. Activities such as walking, dancing, and low-impact aerobics stimulate bone formation and increase bone density. Strength training exercises, like lifing weights or using resistance bands, help maintain muscle mass and support skeletal structure. Experts typically recommend engaging in these activities for at least 30 minutes daily.
Lifestyle Modifcations
Adopting a healthy lifestyle can have a signifcant impact on bone health. Tis includes avoiding smoking and limiting alcohol consumption. Smoking has been shown to decrease bone mass, while excessive alcohol intake can interfere with the body’s ability to absorb calcium. Moreover, maintaining a healthy body weight is important, as being underweight increases the risk of fractures and osteoporosis.
Fall Prevention
Preventing falls is crucial for avoiding fractures in postmenopausal women. Tis can be achieved by ensuring a safe living environment—remove tripping hazards, install grab bars in bathrooms, and ensure good lighting throughout the home. Wearing supportive footwear and using walking aids if necessary can also help prevent falls.
Medical Interventions
For women at high risk of osteoporosis or those who have already been diagnosed, medical treatments may be necessary. Tis includes medications that can help strengthen bones, such as bisphosphonates, selective estrogen receptor modulators (SERMs), and hormone replacement therapy (HRT). Regular bone density screenings can help monitor bone health and the efectiveness of these treatments. By integrating these preventive measures into daily life, postmenopausal women can actively combat the risk of osteoporosis and maintain robust bone health well into their later years.
Importance of Regular Check-ups
Regular check-ups with healthcare providers are essential for the early detection and management of osteoporosis in postmenopausal women. Tese appointments allow for the monitoring of bone density through tests such as DXA scans, which can identify decreases in bone mass before fractures occur. Early identifcation of osteoporosis or low bone density facilitates timely interventions, which can include lifestyle changes, dietary adjustments, or medical treatments to better manage the condition and prevent bone loss. Furthermore, frequent consultations can help assess the efectiveness of ongoing treatments and prompt necessary adjustments to optimize bone health. By prioritizing regular check-ups, postmenopausal women can stay proactive in their approach to maintaining strong, healthy bones and signifcantly reduce the risk of debilitating fractures.
Hideaway Park is a serene tiny home community in the Western North Carolina mountains for ages 55 and up. Just minutes from Asheville, downtown Hendersonville, the Blue Ridge Parkway, Chimney Rock State Park and Lake Lure.
Phase 2 now available with nine new lots for rent. Reserve a lot and order your cabin today!
Prices start from $150’s
Lifestyle & Resource
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
guide
HOME & REAL ESTATE
Quinn
Anderson Real Estate Solutions
94 Anderson St, Mars Hill 828-206-9658
I specialize in Mars Hill Real Estate. A quiet, relaxed community with a vibrant main street with shopping and dining. Home to Mars Hill University.
RE/MAX
Results - Elizabeth Jones
115 N. Main St., Weaverville 828-226-2269
With years of experience working with Buyers, Sellers and Small Commercial it is my goal to complete transactions with well satisfed customers! I will work hard to earn your trust and build lasting relationships. Let me be your Real Estate Go-To Expert!
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
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
HEALTH & WELLNESS
Elite Hearing Centers of America
Tammie Crawford
145 Weaver Blvd, Weaverville
828-484-9201
We carry the industry’s leading manufacturers of hearing aids at some of the most afordable prices. www.elitehearingcenters.com
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
McCraw Insurance
Rena McCraw Agent
828-696-4940
578 Upward Rd, Suite 1, Flat Rock, NC 28731
Open M-F 9:00 a.m. - 5:00 p.m.
Specializing in Life, Health, Medicare, Home Health Care, Dental and Vision
Te Medical Loan Closet Of Henderson County, Inc.
1225 7th Ave. East, Hendersonville
828-692-9005
Days: Tuesday and Friday Only Hours: 12:30-4:30
We meet short term needs for durable medical equipment at a nominal cost. Beyond the cost savings, we strive to provide a compassionate environment which reduces the stress of inherently stressful situations for clients.
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
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
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.
Keep Your Pets COOL
This Summer
Hey pet parents! Summer is time for some fun in the sun with your furry friends. But before you head out for that beach day or long hike, let’s chat about keeping your pets safe in the hot weather. Here’s a quick guide to make sure your pets stay cool and comfortable all summer long.
Stay Hydrated
Just like us, pets need to stay hydrated, especially when it’s scorching outside. Always ensure your pet has access to fresh, cool water. Carry a portable water bottle and bowl when you’re out and about. And remember, if you’re thirsty, they’re probably thirsty too!
Avoid The Midday Sun
Te sun is at its hottest between 10 AM and 4 PM, so it’s best to plan your walks or outdoor activities early in the morning or late in the evening. Not only will this protect your pet from heatstroke, but it’ll also keep their paws safe from hot pavement, which can burn them.
Provide Shade
When you’re outside, make sure there’s a shady spot where your pet can rest. Whether it’s a tree, an umbrella, or a popup tent, having a place to escape the sun is crucial. If you’re planning a backyard BBQ, consider setting up a kiddie pool flled with water—most dogs will love splashing around to cool of!
Never Leave Pets in a Parked Car
Tis one’s a biggie! Even with the windows cracked, the
temperature inside a parked car can skyrocket in minutes. It’s dangerous and potentially deadly for your pet. If you can’t bring them with you, it’s better to leave them at home.
Know The Signs of Overheating
Keep an eye out for symptoms of heat exhaustion in your pets, such as excessive panting, drooling, weakness, or even vomiting. If your pet shows any of these signs, get them to a cooler place immediately, ofer water, and consult your vet if things don’t improve quickly.
Protect Their Paws
Hot pavement can be brutal on your pet’s paws. A good rule of thumb is to test the ground with your hand—if it’s too hot for your hand, it’s too hot for their paws. Stick to grassy areas, or invest in some protective booties for your pup.
Groom Smart
While it might be tempting to shave of all that fur, remember that your pet’s coat actually helps regulate their temperature and protects them from sunburn. Regular brushing to remove loose fur and prevent matting is key to keeping them cool.
Summer is a great time to enjoy the outdoors with your pets, but their safety always comes frst. With these tips, you’ll ensure your furry friends have a fun and safe summer. Stay cool, everyone!
“Love is a four-legged word.” – Unknown
Signs You Are Dealing with a Narcissist
One of the hallmark signs of narcissism is a profound lack of empathy. Narcissists tend to be so absorbed in their own needs and desires that they fail to recognize or consider the feelings of others. Tis absence of empathy ofen manifests in behaviors that are manipulative, dismissive, or even cruel. For example, if you fnd that someone constantly invalidates your feelings, downplays your achievements, or disregards your emotional wellbeing, these could be red fags. Empathy is a fundamental component of healthy relationships, and its absence can create a toxic environment that leaves you feeling drained and unappreciated.
Another key characteristic of narcissism is a grandiose self-image. Narcissists ofen project an exaggerated sense of their own importance, believing they are superior to others and deserve special treatment. Tis infated self-view can show up in diferent ways, such as boasting about their achievements, seeking constant admiration, or displaying an air of entitlement. Tey may monopolize conversations, expecting others to be endlessly fascinated by their stories and accomplishments while showing little interest in anyone else’s experiences. Such behavior can be particularly draining in relationships, as it places the narcissist’s needs and ego at the center, leaving little room for mutual respect and reciprocity.
Examples of Narcissistic Behavior
Narcissistic behavior can manifest in a variety of ways, ofen leaving those around the narcissist feeling confused, invalidated, and overwhelmed.
Constant Need for Admiration: Narcissists frequently fsh for compliments and positive reinforcement. Tey may bring up their achievements or features in conversations to elicit praise and admiration from others. For instance, they might repeatedly recount the same success story to new audiences, seeking validation each time.
Manipulation and Gaslighting: Narcissists ofen use manipulation tactics such as gaslighting to maintain control. Gaslighting involves making someone doubt their own perceptions and reality. For example, a narcissist might deny they ever said something hurtful, even when confronted with evidence, leaving the other person questioning their memory and sanity.
Entitlement and Exploitation: Narcissists believe they deserve special treatment and can become enraged when it is not provided. Tey might exploit others to achieve their goals, showing little regard for the people they use. For example, a narcissist might take credit for a colleague’s work, expecting recognition and bonus rewards that weren’t earned.
Lack of Genuine Interest in Others: While narcissists can appear charming and interested in others initially, this interest is ofen superfcial and self-serving. Once they have extracted what they want, they may become dismissive or uninterested. For instance, a narcissist might avidly listen to someone’s problems only to use that information against them later.
Here are some common examples:
Aggression and Anger Over Minor Criticisms:
Narcissists ofen respond to even the smallest criticisms with disproportionate anger or rage, a reaction known as narcissistic injury. For example, if a friend or partner makes a gentle suggestion for improvement, the narcissist might react defensively, with accusations or aggression, turning the focus away from the initial issue.
Jealousy and Envy: Narcissists can be extremely jealous and envious of others’ successes. Tey may belittle others’ achievements or spread rumors to undermine their success. For example, if a co-worker receives a promotion, a narcissist might claim it was due to favoritism rather than merit, undermining the co-worker’s accomplishment.
Impact on Mental Health
Being in a relationship or even regular contact with a narcissist can have severe repercussions on your mental health. Narcissists ofen engage in manipulative behaviors such as gaslighting, which can leave you doubting your own perceptions and memories. Over time, this can erode your self-confdence and lead to feelings of insecurity and selfdoubt. Te constant need to bolster the narcissist’s ego can also be emotionally exhausting, leading to chronic stress, anxiety, and even depression. In some cases, individuals may develop symptoms of post-traumatic stress disorder (PTSD) as a result of prolonged exposure to narcissistic abuse. Te emotional toll of dealing with a narcissist can also afect your ability to trust others, potentially impacting future relationships. It is crucial to recognize these signs and seek professional help to mitigate the negative efects on your mental well-being.
Coping Strategies and Boundaries
When dealing with a narcissist, it’s essential to implement coping strategies and set frm boundaries to protect your mental and emotional well-being. One efective approach is to limit your interactions with the narcissist whenever possible. Tis might mean reducing the amount of time you spend with them or minimizing their role in your daily life. If cutting of contact entirely isn’t feasible, consider establishing strict limits on the types of conversations and activities you engage in with them.
Assertiveness is another key strategy. Clearly communicate your boundaries and do not be afraid to enforce them consistently. Use “I” statements to express your needs and feelings without being confrontational. For example, you could say, “I feel uncomfortable when my achievements are dismissed, and I need them to be respected.” Tis keeps the focus on your own experience and reduces the likelihood of provoking a defensive response.
Self-care is crucial when coping with a narcissist. Engage in activities that rejuvenate you and foster a strong support network of friends and family who can provide perspective and encouragement. Consider seeking therapy to process your experiences and develop additional coping mechanisms. A mental health professional can ofer valuable insights and tools for navigating the complexities of a relationship with a narcissist.
Lastly, educate yourself about narcissism. Understanding the traits and behaviors associated with the disorder can help you better anticipate and interpret the narcissist’s actions, making it easier to stay grounded and less afected by their manipulation or emotional abuse. Knowledge empowers you to maintain a healthier distance and focus on preserving your own well-being.
Navigating Relationships with Narcissists
Understanding these signs can be crucial for those seeking meaningful and healthy relationships. If you recognize these traits in someone you’re close to, it might be worth reassessing the dynamics of that relationship. For the mental health community, identifying these patterns can assist in ofering better support and interventions for individuals afected by narcissistic behaviors. Whether you’re a relationship seeker, mental health professional, or just someone trying to make sense of their interactions, being aware of these signs can empower you to make informed decisions about your relationships and mental well-being.
Dedication, devotion and a passion for interpreting “other people’s songs” is what drives vocalist, guitarist, producer, radio personality and booking agent, Izzi Hughes. Her determination to pursue short and long term goals and a natural ability to work through challenges, Hughes is well on her way to becoming an even more prominent mover, shaker and decision maker in WNC.
She divides her seemingly unceasing energy between many endeavors simultaneously. Te old soul inside her comes through with great reverence when she’s on stage performing and belting out her favorite songs from early rock and soul to current pop tunes, her common sense and attention to detail drives her Hummingbird Entertainment Booking & Social Media Marketing business and her sense of humor, warmth, friendliness and spontaneity shine on the weekly radio show she co-hosts “Local Artist Showcase” with Steve DuRose on WTZQ 95.3 every Friday at 5pm.
A Hendersonville, NC native, Izzi explains her start: “I started playing guitar when I was nine years old. I’d been taking dance lessons and I didn’t enjoy it as much as I
Local Music Makers
Spotlight on Izzi Hughes
By Peggy Ratusz
thought I would and wasn’t as good at it as I wanted to be. When I told my mom I didn’t want to do the dance lessons any more, she asked me what I wanted to do outside of school. At the time my best friend was learning to play the guitar so I told her I wanted a guitar and to start taking lessons. Ever since then, it’s stuck!”
Flat Rock Playhouse was her home away from home when she was a preteen, and it’s there that she took acting and music classes landing roles in Peter Pan and Tom Sawyer. Eventually her parents encouraged her to focus on either acting or music. In the end, music won out.
She began taking voice and guitar lessons at the Jim Beaver School of Music. Afer listening in on one of her lessons, Jim subsequently recommended to her parents that she join his Rock Band Program where he was in the midst of choosing players for a new band he was putting together consisting of current students. She readily accepted the invitation and as she says, “the rest is history!”
‘Calculated Error’ was the name the kids in the band chose to go by and she started gigging with them at the tender age of twelve. “I had to learn very quickly how to be out front
Photo by Rachel Pressley
and command a stage because we were performing for all kinds of prestigious events like Apple Festival, Relay for Life, we played on the WLOS Television morning show and bars like Te Dugout; it felt like baptism by fre.”
Afer 4 ½ years of performing with the Rock Band program band, all the players but Izzi aged out and went of to college, going their separate ways. Not one to be intimidated by anything even resembling an obstacle, Izzi lost no time and began to pursue solo gigs in Hendersonville and Asheville.
“Te frst performance opportunity that launched me straight into the music community was when I took frst place in Wild Wing Café’s contest called ‘Te Acoustic Trow Down.’ I won some money and put it all towards equipment. I fortunately met a lot of other local prominent and in particular young female singer songwriters like Hope Grifn and Ashley Heath. I started to network and inevitably Hope asked me to open for one of her shows at Black Bear Cofee. Other musicians who took me under their wing really helped in the beginning when I was trying to make a name for myself and get my foot in the door at several venues. My parents too, have been incredibly supportive, especially my dad and especially in those early years. He took me to bars I would not have been able to get into by myself; he was my roadie, my chaufeur.”
Hope helped her land her frst booking at St. Paul Winery by introducing her to the owner and letting her sit in. She’s been in rotation there ever since, playing ofen alongside “best guitarist” recipient 2023, Eric Congdon as well as the popular basement bar and restaurant in downtown Hendersonville called Te Poe House.
Graduating from Belmont University in 2022 with a degree in Music Business and Production, she spent two years working on Music Row in Nashville as a booking agent representative. Te experience enabled Hughes to explore the possibility of starting her own entertainment and music social media marketing business which is exactly what she did when she returned to the mountains.
Hummingbird Entertainment, LLC is the entity where the mission is for her to take on the duties of scheduling bands and entertainment instead of bar and restaurant managers having to take time out of their busy schedules to worry about that aspect of their business. With a growing roster of clients, Izzi’s skill set is a perfect ft and she’s becoming a more sought afer booking guru.
And her full circle moment has already occurred at the ripe young age of twenty-four. She’s gotten the band back together! Calculated Error has reunited now afer 10 years
and is performing at venues such as Oklawaha Brewing and Appalachian Ridge Cidery in Hendersonville, Green River Eddy’s Taproom in Saluda, Flat Rock Cider Works and more! Bassist and Backing Vocals: Walker Astin, Guitarist and Backing Vocals: Ronnie Monroe, Drummer: Jacob Whiteside. Visit their Facebook page to keep up with where they play and when: https://www.facebook.com/ CalculatedErrorBand
Tough she’s profcient at everything she sets her mind to do, there’s no greater passion for Izzi than singing. With a capable, expressive, convincing set of pipes, it’s really no wonder at all.
PEGGY’S AUGUST PERFORMANCE SCHEDULE
Turs Aug 1st Te River Arts District Brewing Company with Jonathan Pearlman & Mr. Jimmy
Sat Aug 3rd Hosting the AVL Festival’s ofcial Invitational Blues Jam at One World West, 5pm-8pm with Kelly Jones, Jonathan Pearlman, Bob Songster & Jay Hoots
Sun Aug 4th Diana Wortham Teater for AVL Fest, Peggy Ratusz & Daddy LongLegs featuring Jonathan Pearlman, Kelly Jones, Taylor Pierson, Zack Page & Jay Hoots, 2pm-3pm
Turs Aug 8th Rocky’s Hot Chicken Shack South with Kelly Jones, 6:30pm-8:30pm
Sat Aug 10th Souther Williams Winery, Fletcher, NC with Kelly Jones, 2pm-5pm
Fri Aug 16th Birthday Show at Records in the RAD with Peggy Ratusz & Daddy LongLegs band, 6pm-8pm
Sat Aug 17th Southern Appalachian Brewery with Jonathan Pearlman, Zack Page & Russ Wilson
Turs Aug 22nd Te Joint Next Door Singer Songwriter Showcase 7pm-9pm
Fri Aug 23rd Highland Brewing Downtown with Kelly Jones, 6pm-8pm
Sun Aug 25th Southern Appalachian Brewery Sunday Funday with Adam Rose & Bob Songster, 4pm-6pm
Turs Aug 29th Catawba Brewing South Slope with Te Daddy LongLegs Band, 6pm-9pm
Sat Aug 30th Southern Appalachian Brewery with all female Blues/Jazz/Pop band Bit O’ Honey featuring Beth Heinberg, Nancy Asch and Janet DelReal
Peggy Ratusz is a vocal coach, song interpreter, and songwriter. For vocal coaching email her at peggymarie43@gmail.com
Average Heart Rates in Adults
The average resting heart rate for most adults typically falls between 60 and 100 beats per minute (bpm). It’s important to note that this range can vary based on factors such as age, ftness level, and overall health. A lower resting heart rate ofen indicates more efcient heart function and better cardiovascular ftness. For instance, well-trained athletes may exhibit resting heart rates as low as 40 bpm, a testament to their heart’s efciency in pumping blood.
The Importance of Monitoring
Monitoring your heart rate is crucial for several reasons. Firstly, it provides valuable insights into your cardiovascular health, allowing you to track changes and identify potential issues early. Regular monitoring can help detect conditions like bradycardia (low heart rate) or tachycardia (high heart rate), which may require medical attention. Additionally, keeping an eye on your heart rate during physical activity ensures that you are exercising within your target heart rate zone, optimizing the efectiveness of your workouts and preventing overexertion. By understanding and tracking your heart rate, you can make informed decisions about lifestyle changes needed to improve heart health and overall well-being.
The Impact of Age
Age plays a signifcant role in determining and infuencing heart rate patterns and overall cardiovascular health. As
humans age, there are inevitable changes that occur within the heart and blood vessels. Tese alterations can afect how the heart performs and responds to various stimuli.
Resting Heart Rate
While the average resting heart rate for adults falls between 60 and 100 bpm, older adults may experience slight increases in resting heart rate due to physiological changes. Te heart may require more efort to pump blood efciently due to stifening arteries and reduced elasticity in the ventricle walls. Tis can result in a higher resting heart rate, although regular physical activity can help mitigate these efects.
Maximum Heart Rate
Maximum heart rate, which is the highest heart rate an individual can safely achieve during intense exercise, typically decreases with age. A common formula to estimate maximum heart rate is 220 minus one’s age. For example, a 40-year-old would have an estimated maximum heart rate of 180 bpm. Tis reduction is due to decreased responsiveness of the heart to adrenaline and an overall reduction in the heart’s ability to handle intense activity.
Exercise and Recovery
Age-related changes also impact how the heart responds to exercise and recovers aferward. Older adults may fnd
it takes longer for their heart rate to return to resting levels post-exercise. Implementing an appropriate exercise regimen that includes aerobic, strength, and fexibility training can help maintain cardiovascular efciency and improve recovery times.
Risk of Cardiovascular Conditions
With advancing age, the risk of cardiovascular conditions such as hypertension, atherosclerosis, and heart disease increases. Monitoring heart rate regularly is especially critical for older individuals to detect early signs of potential heart issues. Knowing one’s heart rate trends can aid in managing pre-existing conditions more efectively and preventing complications.
By recognizing the impact of age on heart rate and cardiovascular health, individuals can take proactive steps to maintain heart function and overall wellness. Tis includes adopting a heart-healthy lifestyle with balanced nutrition, regular exercise, and routine medical check-ups to monitor heart health.
Heart Rate Monitoring Devices
Heart rate monitoring devices have become increasingly popular and accessible, thanks to advancements in technology. Tese devices range from simple, afordable options to sophisticated, high-tech gadgets, all designed to help you track your heart rate accurately and conveniently.
Wearable Monitors
Wearable monitors, such as ftness bands and smartwatches, are among the most common heart rate monitoring devices. Tey use optical sensors to measure blood fow through your wrist, providing continuous heart rate readings. Brands like Fitbit, Apple Watch, and Garmin ofer devices that not only track your heart rate but also various other health metrics, such as steps taken, calories burned, and even sleep quality.
Chest Strap Monitors
For those seeking more precise readings, chest strap monitors are a reliable option. Tese devices use electrodes to detect electrical activity from your heart, similar to an electrocardiogram (EKG). Chest strap monitors are ofen favored by athletes and ftness enthusiasts for their accuracy, particularly during intense physical activities.
Handheld and Finger Monitors
Handheld and fnger monitors are portable devices that measure your heart rate through sensors on your fnger.
While not as popular as wearables or chest straps, they are useful for quick and convenient heart rate checks without the need for continuous monitoring.
EKG Monitors
Electrocardiogram (EKG) monitors provide a comprehensive assessment of your heart’s activity by recording the electrical signals that trigger heartbeats. Tese devices, available for home use, are invaluable for individuals with heart conditions who need detailed and accurate heart measurements. Modern EKG monitors can be connected to smartphones, allowing for easy data transfer to healthcare providers.
By choosing the right heart rate monitoring device based on your needs and lifestyle, you can make heart health tracking a seamless part of your daily routine.
Several external factors can also infuence heart rate. Physical activity, stress, medication, and even body position can cause fuctuations. During exercise, it’s normal for the heart rate to rise signifcantly to supply muscles with more oxygen-rich blood. Conversely, stress and anxiety can trigger the release of adrenaline, temporarily increasing heart rate. Medications, especially beta-blockers, can lower heart rate by reducing the heart’s workload.
Understanding your heart rate can provide valuable insights into your overall health. Regular monitoring, especially during physical activity, can help you tailor your exercise regimen for optimal cardiovascular benefts. If you consistently observe heart rates outside the normal range, it may be wise to consult with a healthcare professional to rule out underlying conditions. By paying attention to this vital sign, you can gain a clearer picture of your heart health and make informed decisions about your ftness and well-being.
Why We Get Triggered
by Laurie Richardone
Have you ever wondered why a simple comment from someone can set of a cascade of emotions within you?
Or, why do certain situations make us feel agitated? Tese reactions are ofen described as being triggered.
But what does that mean? And why does this happen? And what can we do about it?
I would like to explore a topic that resonates with many of us. Why do we get triggered by outside experiences? We will break down what is behind emotional triggers that cause our brain to respond so strongly.
Let’s uncover the reasons behind our triggers and learn practical strategies for dealing with them.
Many of us know the words, “I was triggered by what someone said”. Do we ever ask why we get triggered? One of my triggers is when people talk a lot and aren’t good listeners. When I think back to when I was a child and teenager in a generation where kids were seen but not heard, it triggers an emotion in my body and mind, from experiences that occurred long ago. Tis is a reaction that is inside of ourselves, not outside.
Tings people say or do can cause our thoughts to manifest in a certain way. Most of this is unconscious unless you can become the observer of yourself, meaning, self-observation, or self-awareness. Tis is the ability to step back and watch our thoughts, emotions, and behaviors from a detached objective perspective.
Tis practice involves recognizing and understanding your inner experiences without immediately reacting. Tis is not easy, however, I know from personal experience that the more I can become the observer of my behavior the more I can step back and take a breath before reacting; which will ofer a more positive, peaceful experience.
Do you ever notice that your energy changes when people say or do certain things? Give some thought to the times you feel triggered, there is usually a pattern.
If we can’t sit consciously, and stay centered between action and reaction, we will react to all outer experiences. We will let those triggers happen, which can be opportunities to check inside ourselves, and notice that there might be a pattern to how we feel and when we react. Tis practice of staying conscious is a daily practice. Our Toughts Matter.
Becoming aware of our patterns is a way to navigate these intense reactions and lead to a more peaceful life. A friend asked me recently what I wanted in life. It was clear, I want peace.
For the most part, triggers are from past traumas to deeply ingrained beliefs. Tese traumas are usually decades old, and we carry them into our present experiences.
By taking an honest inquiry, we can change how and when we respond to the outer world, thus creating a more joyful experience.
What makes it diferent when you’re ofering a critique to one person and they are grateful, versus another getting defensive? Our Mind Matters!
I would like to ofer strategies that I fnd helpful:
• Do a quick body scan, and become attuned to physical sensations that accompany emotional triggers, such as tightness in your chest, or tension in your shoulders.
• Do regular self-check-ins. Set aside time throughout your day to pause and check in with your emotional state. Ask yourself how you are feeling and why.
• Identify emotional shifs, and give attention to sudden changes in your mood. Notice if you go from calm to agitated, happy to sad, or any other abrupt shif.
If you desire peace no matter what life brings, I encourage you to try these practices and see what happens.
Tere is never a reason to lose our center, particularly if we want a peaceful life. Until we can master ourselves, and our minds, we will let outside experiences determine how we feel. Te next time you get triggered, ask yourself why? See what comes up.
When the world can happen around us without getting triggered, that is freedom.
Wishing you a joyful & peaceful life
If you are a curious person or cook join me on my Podcast ~ A Taste for All Seasons Listen to the latest episode ~ Why We Get Triggered All episodes are on LaurieRichardone.com ~ or wherever you listen to your podcasts. Laurie Richardone is an inspirational seasonal chef and Certifed Wellness Coach To work with Laurie, visit LaurieRichardone.com/contact
Walnut Crusted Halibut Pineapple Avocado Salsa
Bursting with tropical favors and creamy texture, pineapple avocado salsa is a delightful and refreshing accompaniment to various dishes. Tis vibrant salsa creates a harmonious blend of contrasting textures with the walnut-crusted halibut.
INGREDIENTS
2 -7 oz. pieces of wild halibut, skin on 1 cup raw walnuts, crushed fne
1 tsp. sea salt, to taste pinch of fresh ground pepper
2 tbsp. olive oil
SALSA
2 large avocado
1 cup pineapple chunks, small chop
1/2 cup fresh cilantro, minced
1 fresh lime, juiced and zested pinch of sea salt
1 cup cherry tomatoes, cut in half
2 tbsp. extra virgin olive oil
1/4 cup red onion, sliced fne
Salsa Method ~ Cut avocados in half. Scoop out the fesh, and cut into small pieces. Cut the pineapple into small chunks. Add the thinly sliced red onion. Drizzle the olive oil into the mixture. Salt to taste. Squeeze lime juice and zest over the salsa. Add cilantro. Mix. Taste for seasoning. Add more lime juice, or salt if desired. Add a pinch of fresh ground black pepper.
Halibut Method ~ Take the halibut from the refrigerator 15 minutes before cooking. Place halibut on paper towels to remove moisture. Season with salt & pepper. Give a very fne chop to the walnuts. Tis will help them stick to the fsh. Afer seasoning with salt, drizzle some olive oil over the fesh side of the halibut. Pat down the walnut mixture on top of the halibut. Heat a nonstick pan on medium to high heat. Pour olive oil into the pan. Place the halibut skin side down, and cook for 6 minutes. Lower the heat. Gently fip the fsh away from you, and cook for 4 more minutes. Gently turn the halibut with the crusted side up. If walnuts fall of the fsh, scoop them on top of the halibut. Serve immediately. Place halibut in the center of the plate with pineapple avocado salsa on top.
Laurie Richardone is a seasonal gluten free chef and certifed health coach. To work with Laurie, visit LaurieRichardone.com
