50+Living OCTOBER 2023

How To Clear The CLUTTER

Kenilworth Artists Association

STUDIO TOUR 2023

14 STUDIOS | 25 ARTISTS

OCTOBER 7 & 8 | 10 am to 5 pm

ASHEVILLE, NC

TOUR MAP AND INFORMATION: KENILWORTHARTISTS.ORG

Asheville’s eclectic neighborhood of Kenilworth delivers another stellar Kenilworth Artists Studio Tour on the weekend of October 7 and 8 from 10-5, both Saturday and Sunday. This annual event, now over 20 years old, is a terrific resource for one of a kind original art and grand gifts for great friends! Visit artist’s homes or studios throughout Kenilworth’s twisting winding roads. This year 25 artists bring their unique works of ceramics, knitwear, woodwork, encaustic, mixed media, glass and silver jewelry, and paintings of oil, acrylic and watercolor.

Our artist slate includes 20 returning artists and 5 new to this year’s event. The opportunity to meet the artists while appreciating their craft is exciting. Be prepared to love their work and take some home!

Meet Laura Peery, a fanciful and functional ceramist that patterns her pots and pitchers as a seamstress would. Her delightful designs are full of personality!

Meet Ursula Gullow, an expressive painter of colorful landscapes and narratives. Her collectible work can be found in several NC galleries and museums. Described as “folksy, epic and quietly revolutionary” Ursula has been a fixture of the Kenilworth event for many years.

Our event is open to all. Locals and visitors can find an Asheville art item to take home or gift to a good friend. Visit all 14 sites, you won’t want to miss one! Brochures are available at each studio location to direct you to your next art stop.

To view the participating artists and print the neighborhood tour map, go to our website kenilworthartists.org

Brochures and postcards can be found at shops in and around Asheville and Biltmore Village.

Early DETECTION for your Protection

Breast cancer is the second leading cause of death among women worldwide, with an estimated 2.3 million new cases diagnosed each year. However, awareness and early detection can substantially reduce the mortality rates associated with this disease. In this article, we will explore the various aspects of breast cancer awareness, including the risk factors, screening methods, and treatment options.

Treatment Options

If breast cancer is detected, there are various treatment options available, depending on the type and stage of cancer. Surgery is often the first line of treatment, and involves removing the tumor and surrounding tissue. In some cases, a mastectomy, or the removal of the entire breast, may be necessary. Radiation therapy and chemotherapy are other common treatment options, which are often used in combination with surgery to destroy any remaining cancer cells.

In recent years, there has also been significant progress in the development of targeted therapy, which involves using drugs to specifically target cancer cells and spare healthy cells. Immunotherapy is another emerging treatment option, which harnesses the body’s immune system to attack cancer cells.

Importance of Breast Cancer Awareness

Risk Factors

Breast cancer can occur in anyone, regardless of age, gender, or race. However, there are certain factors that increase the risk of developing this disease. Age is one of the most significant risk factors, with the majority of breast cancer cases diagnosed in women over 50. Family history of breast cancer, particularly in a mother or sister, also increases the likelihood of developing this disease. Other risk factors include obesity, lack of physical activity, alcohol consumption, and exposure to radiation.

Screening Methods

Screening for breast cancer is crucial to ensure early detection of the disease. The most common screening method is mammography, which involves using low-dose X-rays to detect abnormalities in breast tissue. Women between the ages of 50 and 74 should have a mammogram every two years or continue yearly screening, while those with a family history of breast cancer may need to start screening earlier. Talk to a health care provider about your history.

In addition to mammography, there are other screening methods such as clinical breast exams, breast self-exams, and magnetic resonance imaging (MRI). Clinical breast exams involve a physician examining the breasts for any lumps or abnormalities. Breast self-exams involve women examining their own breasts for any changes in size, shape, or texture. Women should perform breast self-exams monthly, starting from the age of 20.

Despite the importance of breast cancer awareness and early detection, there are still many myths and misconceptions surrounding this disease. One of the most common misconceptions is that only women with a family history of breast cancer are at risk. In reality, anyone can develop breast cancer, and it is important for all women to be aware of the risk factors and screening methods.

Another misconception is that breast cancer always presents as a lump. While lumps are a common symptom, there are other signs to look out for, such as breast pain, nipple discharge, or changes in breast shape or size.

Breast cancer awareness extends beyond simply knowing the risk factors and screening methods. It also involves understanding the emotional and psychological impact of this disease. A breast cancer diagnosis can be overwhelming for both the individual and their loved ones. Therefore, it is important to provide support and resources for those affected by breast cancer.

Conclusion

Breast cancer awareness is critical in the fight against this disease. Early detection and treatment can significantly improve the chances of survival, and reduce the physical and emotional impact of breast cancer. By understanding the risk factors, screening methods, and treatment options, women can take an active role in their breast health. Furthermore, by dispelling myths and providing support for those affected by breast cancer, we can work towards a future where no one dies from this disease.

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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Can WINE Help You to LIVE LONGER?

Some say yes! Where on earth do people live the longest? What is the secret? Dan Buettner of National Geographic and his team of scientists and demographers traveled the world in search of communities where people not only lived longer but also enjoyed a high quality of life in their old age. In 2004, Buettner coined the term “Blue Zones” to identify these areas.

Buettner determined these places not only had high concentrations of individuals over 100 years old, but also clusters of people who had grown old without health problems like heart disease, obesity, cancer, or diabetes certainly not in the numbers present in America.

The initial five locations labeled “Blue Zones” are Ikaria in Greece, Okinawa in Japan, Sardinia in Italy, Loma Linda in California, and Nicoya Peninsula of Costa Rica. Commonalities among the blue zones include staying active, especially outdoors, eating less meat and more vegetables as well as freeing yourself, to the extent possible, of chronic stress and its resulting inflammation in the body.

While longevity is no doubt attributable to the aforementioned everyday lifestyle strategies, we cannot discount the value of wine! Reports have been circulating for years about the longevity in Sardinia with many saying the link to a long life is the wine, specifically Cannonau.

The grape, also known as Grenache in France and Garnacha in Spain, when grown in Sardinian soil is said to have two to three times the levels of arteryscrubbing flavonoids than other wines and flavonoids known to reduce cancers and heart disease. Italy Magazine says the grape is also rich in anthocyanins, commonly found in berries, naturally occurring compounds responsible for the red and purple colors of red wine grapes, with antioxidant effects as well. Sardinian locals drink an average of two glasses a day, usually with friends, which is said to multiply the benefits!

By Gina Trippi

Our Cannonau at MetroWines is produced in Sardinia by The Parpinello Family. For three generations, The Parpinello Family has worked the vineyards and winery in the north of Sardinia.

Cannonau, one of Sardinia’s signature red grapes, is distinctive in taste and composition when grown in Sardinia. In this 2021 bottle, you will find ripe red fruits and a hint of cherry on the nose. The palate is pleasingly dry and elegant in character balanced with a noticeable body giving the wine good weight.

Pair Parpinello Cannonau with Blue Zone’s recipe for Sardinian Minestrone Soup. This is a hearty dish eaten every day for lunch by some of the world’s longest-lived families in Sardinia! Combine seasonal vegetables, the fresher the better, with fava beans, dried cranberry beans, chickpeas and fregula, a toasted pebble-sized semolina pasta popular in Sardinia. Other ingredients include crushed tomatoes, onions, potatoes, carrots, fennel, parsley, basil and pecorino cheese.

“Live to 100, Secrets of The Blue Zones” is now a Netflix Series. Watch the show in good health and share a bottle of Parpinello Cannonau with friends!

Rise & Shine, It Is PANCAKE Time

PUMPKIN PANCAKES:

INGREDIENTS:

1 cup pumpkin puree

2 cups all-purpose flour

2 tsp baking powder

1 tsp ground cinnamon

1/2 tsp ground ginger

1/4 tsp ground nutmeg

1/4 tsp salt

2 large eggs

1 1/2 cups milk

2 tbsp vegetable oil or melted butter

1/4 cup brown sugar

1 tsp vanilla extract

INSTRUCTIONS:

In a large mixing bowl, combine the flour, baking powder, cinnamon, ginger, nutmeg, and salt.

In a separate bowl, whisk together the eggs, milk, pumpkin puree, vegetable oil (or melted butter), brown sugar, and vanilla extract.

Pour the wet ingredients into the dry ingredients and stir until just combined. Don’t overmix the batter, as this can result in tough pancakes.

Heat a lightly greased griddle or non-stick pan over medium-high heat. Spoon or ladle the batter onto the griddle to form rounds.

Cook the pancakes for 2-3 minutes, or until bubbles appear on the surface and the edges start to look set. Flip the pancakes and cook for another 1-2 minutes, or until golden brown and cooked through.

Serve the pancakes hot, with your favorite toppings. Maple syrup, whipped cream, and chopped nuts are all delicious options.

NOTES:

This recipe makes about 12 medium-sized pancakes. You can also add in extra ingredients like chocolate chips or chopped nuts to the batter for some added texture and flavor.

Leftover pancakes can be stored in the fridge or freezer and reheated in the toaster or microwave.

Fall, also known as autumn, is one of the most cherished seasons of the year. As the weather turns crisp and the leaves turn vibrant shades of red, yellow, and orange, the very essence of the season exudes a sense of warmth and comfort. But there is much more to fall than just beautiful scenery and pumpkin spice lattes. Here are a few fascinating things you never knew about fall.

Fall isn’t just a season; it’s also a verb. According to the Oxford English Dictionary, “to fall” means “to change from a higher to a lower position, typically rapidly and without control.”

The word autumn comes from the French word “automne,” which comes in turn from the Latin word “autumnus.”

The autumnal equinox marks the official beginning of fall each year. It occurs around the 22nd or 23rd of September in

Fall Breeze and Autumn Leaves

the Northern Hemisphere and the 20th or 21st of March in the Southern Hemisphere.

The autumnal equinox is the day when the sun is directly above the Earth’s equator, causing equal amounts of daylight and darkness across the globe.

Fall is the season of harvest. It’s traditionally the time when farmers gather their crops and prepare for the coming winter.

The first day of fall (the autumnal equinox) is also known as Mabon, which is a pagan holiday celebrating the harvest and the balance between light and darkness.

The colors of fall foliage are caused by pigments in the leaves. Chlorophyll, which is responsible for the green color of leaves during the spring and summer, breaks down in the fall, revealing orange and yellow pigments that were always present but masked by the green.

The red color in fall foliage comes from a pigment called anthocyanin, which is produced when the chlorophyll breaks down. The intensity of the red color depends on temperature and light conditions.

The reason leaves fall off trees in the fall is to conserve water. Trees lose water through their leaves, so dropping them in the fall helps the tree survive the harsh winter months when water is scarce.

Fall is the best time for apple picking. It’s estimated that there are approximately 7,500 different varieties of apples, and fall is when most of them are ripe.

The traditional Halloween colors of orange and black have symbolic meaning. Orange represents the harvest and autumn, while black represents death and darkness.

The first recorded celebration of Halloween was in Ireland in the 16th century. It was called Samhain and was celebrated on November 1st. It marked the end of the harvest season and the beginning of winter, which was often associated with death.

The largest pumpkin ever grown weighed in at over 2,600 pounds. It was grown in Belgium in 2016.

Fall is the peak season for pumpkin spice everything. The flavor is a combination of cinnamon, nutmeg, ginger, and allspice.

In the United States, fall is also known as football season. The first college football game was played in 1869 between Princeton and Rutgers.

The term “Indian summer” refers to a period of unseasonably warm weather in the fall. The phrase was originally coined by early American settlers who observed that Native Americans often made use of the warm weather to hunt and gather before winter set in.

Thanksgiving is celebrated on the fourth Thursday of November in the United States. It’s a day to give thanks for the blessings of the year and is often celebrated with a feast of turkey, stuffing, and pumpkin pie.

In Japan, the fall season is celebrated with the traditional festival of Tsukimi, or moon-viewing. It’s a time to appreciate the beauty of the full moon and to celebrate the arrival of the fall harvest.

Fall is considered the “shoulder season” for travel. It’s the period between the high season of summer and the low season of winter, making it a great time to travel and avoid crowds.

The French word for fall, “l’automne,” is also the name of a popular perfume created by the French fashion house Chanel.

Fall is a popular season for weddings. The mild weather and beautiful scenery make it an ideal time for outdoor ceremonies.

The tradition of carving pumpkins for Halloween originated in Ireland. Originally, turnips were used, but when Irish immigrants came to America, they discovered that pumpkins were easier to carve.

The fall season has been romanticized in literature and film. Classic works such as Shakespeare’s “Sonnet 73” and films like “When Harry Met Sally” celebrate the beauty and nostalgia of the season.

The smell of fall is a real thing. It’s caused by the release of chemicals from decaying leaves and other organic matter. During the fall season, the Earth’s gravitational pull is stronger, which is why we feel heavier and more grounded.

Fall is a season full of surprises and changes. From the changing colors of leaves to the appearance of mushrooms and fungi, there is much to discover about this beautiful season. By learning more about the subtle nuances of fall, we can better appreciate the unique qualities that make this time of year so special. So, take a deep breath and embrace the crisp air, the beautiful colors, and the abundance of all that fall has to offer!

guide Lifestyle & Resource

HEALTH & WELLNESS

Beauty Bin

117 Sweeten Creek Rd, Asheville

828-417-9915

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

Circle Acupuncture & Wellness Clinic

30 Clayton St, Asheville

828.989.1380

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

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 affordable prices. www.elitehearingcenters.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

The 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 offer our residents a warm community dedicated to seeing them achieve their health goals. www.sanstonehealth.com/lodgeatmillsriver

The 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

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.

HOME & REAL ESTATE

Blue Ridge Properties Group

22 N. Main Street, Weaverville

828-658-5200

“We’ve got agents who remember encyclopedias, the Eagles and life before Netflix. They’ve kept up with technology but haven’t forgotten how to interact with real people. They 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 find your perfect place. Let us show you why we love calling Transylvania County home. www.brevardrealty.net

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

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

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

This unique café offers quality nut butters, locally made jams and preserves and delicious breads. Anyone missing their childhood? You will find 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 staff, the shop now boasts more than 10,000 bolts of quilting cotton, representing more than twenty major brands. We offer 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

Thyme In The Garden

190 Weaverville Hwy, Asheville. 828-658-3700

A unique garden and gift shop offering whimsy to the refined, bringing the outdoors in.

Local Music Makers

Ever Swingin’ With the Greatest of Ease, RUSS WILSON

By Peggy Ratusz

Russ Wilson’s illustrious 40 year career has earned him monikers fit for a star. Some refer to him as the “Godfather of Jazz” and a musical “Renaissance Man.” He deserved these distinguished titles by being diligent, motivated and passionate.

Relaxing in a comfy chair on his shady back porch listening to his vintage vinyl, cigar in one hand a whiskey in the other definitely helps to rejuvenate him in between concerts, gigs and shows. Conversely, putting in the enormous amount of work and time it takes to prevail as a singer, bandleader, conductor, producer and entrepreneur is time well spent for this maestro.

While Wilson excels and enjoys playing and singing a plethora of genres and musical styles, he makes no bones

about admitting that there’s “nothing more thrilling for me personally, than Jazz.”

Wilson’s dexterity behind a drum kit of any size, and his expertise as a conductor are notable for sure. But it’s that voice. I refer to him as the “quintessential crooner.” He barely needs a microphone.

When he combines drumming with singing, he makes it look so doggone easy. It’s a real skill to hold down a steady meter while emoting a melody or belting out a torch song. He does it with the greatest of ease.

I’m happy to name drop on his behalf by quantifying his prowess and pointing out the many greats with whom he’s shared stages. There’s Charles Dungee (Nancy Wilson &

Photos courtesy of Russ Wilson

Sarah Vaughn), Melva Houston (world renown Jazz singer), Jimmy Thackery (The Nighthawks), Kim Wilson (Fabulous Thunderbirds), Mookie Brill (world renown singer and musician), Hubert Sumlin (Howlin’ Wolf’s guitarist for 25 years), Charlie Musselwhite (world famous Harmonica player), Calvin “Fuzz” Jones (Bass player for Muddy Waters & Howlin’ Wolf), Levon Helm (THE BAND), Carey Bell (world famous harmonica player), Dave Maxwell (pianist with Freddie King) and Bob Margolin (guitarist for Muddy Waters).

An amateur historian to boot, Russ has a collection of 4000 and counting vintage vinyl records, obtaining all the different sizes and cylinders. Plus he’s got a collection of Victors, Victrolas and turn tables on which to play them. Wilson even hosts his own weekly radio show called “In the Groove’’ from 7pm-8pm on Monday evenings on WPVM –103.7 where you’ll hear him spin his latest finds and favorite selections.

He credits his dad for this lifelong devotion for collecting and listening to records. Though his father was not a musician, he was a long time subscriber to Readers Digest. Back in the day, and long before Time-Life did, Reader’s Digest offered compilation record box sets. The elder Wilson purchased practically all of them.

Two of those albums would become Russ’s main influences: “In the Groove with the Kings of Swing, and The Great Band Era.” He says, “I cut my teeth on Paul Whiteman, Benny Goodman and Fats Waller.”

When asked in a previous interview of all the things he does well, which skill is his favorite Wilson says, “Conducting. I love to play drums, I love to sing. But I love to conduct.”

Since drummers are the drivers, the ones in control of the road, it was a natural integration into conducting for Russ. He says, “To wave a stick at 15 or 30 or 40 or 50 musicians and they follow me, is quite a feeling of control.”

That’s exactly what he’ll be doing come February 2024. I urge you readers and especially those who love Big Band, to mark your calendars! Lipinsky Auditorium on the campus of the University of North Carolina Asheville is the venue for a concert you aficionados should not miss.

Sunday, February 4, 2024: “Rhapsody 100, The Experiment Continues” will be a celebration of the 100th anniversary of the original 1924 concert “Experiment In Modern Music” (produced by bandleader Paul Whiteman) and George Gershwin’s “Rhapsody In Blue.”

The brainchild of Associate Professor of music at UNCA, Dr. William Bares and composer/pianist Richard Shulman, Russ Wilson will be conducting the first half of Act 1 of the show, which will include 3 arrangements and songs from the 1924 concert: “Whispering,” Victor Herbert’s “Suite of Serenades” and the original 1924 version of Gershwin’s “Rhapsody In Blue.” The second half of Act 1 Russ will hand the baton over to the up and coming female conductor from UNCA, Emily Eng.

Act II of the concert will feature new orchestral compositions by local and renowned pianist and composer, Richard Shulman, trumpeter, Justin Ray (Michael Buble) and others.

To give you some perspective, picture this: 2 trumpets, 2 trombones, 3 French horns, 4 saxophones (doubling on a myriad of additional instruments), tuba, string bass, banjo, piano, drums, 8 violins (and a partridge in a pear tree!) During portions of the concert the stage will be pulsating with the sounds of 3 trumpets, 3 trombones, 5 saxophones, bass, drums, and a full string section including viola, violin and cello. To be present at a concert where players will be added and subtracted from the core orchestra is sure to be a stimulating and exhilarating evening of Big Band music.

Thanks in big part to Russ Wilson; WNC is on the map as a go-to destination for audiences to hear the finest players of Swing, Big Band, Bop and Jazz music.

His website, which I encourage you to visit, http://www. everswinging.com/ is his “it’s all about me” corner of the World Wide Web. You’ll discover where and when and with whom he’ll be playing between now and February 2024.

A native of Hendersonville, NC you can’t get any closer to celebrity than our own backyard and Russ Wilson, is right up there at the top of the heap.

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

Navigating Change

by Laurie Richardone

We live in a world where everything changes. It is something we can count on. All things have a beginning, a middle, and an end. It is the natural order of things.

Much of the change in our lives is wonderful and exciting: Like contemplating the change of seasons, which offers a variety of experiences and seasonal ingredients to cook with. Some changes are out of our control, and challenging to navigate. Also, there are intentional changes, where we made a decision for something in our lives to occur, and it did… and still, it was challenging, and sometimes hard on the heart.

However, we can choose to look at change in a different way. Rather than resist it, we can view it as an opportunity. Change can be an opportunity to grow, and create something new and wonderful.

For some, it might be a new or second career, a time of retirement, slowing down, or completing a long term relationship. It will likely take a fair amount of experimenting to help us find just the right balance of how we want to spend our time moving forward.

I invite you to ask the question when change arrives at your door, why has this experience arrived at my doorway, or perhaps not given me what I think that I want? This can leave us feeling dissatisfied, and empty.

I have come to believe it’s important to recognize and acknowledge what our emotions are around a point of transition. I used to try and stuff it down, not think about the emotions my body was experiencing.

We need to let the emotions surface, so that they can naturally pass. If we push them down, they get stuck in the body. Spiritual teacher, Eckhart Tolle calls this the pain body. Something that is not fully faced for what it is, in the moment, so it becomes a remnant of pain we carry with us throughout our lives. So when unwanted change comes in, which it will, it’s easy to not want to honor the emotions that can go with it.

Enjoy the down time when you are in the midst of change. That time will not always be there to have. The in-between of things is an excellent time to allow more space for just “being” instead of the “doing” that many of us spend way too much time in.

Stay in the neutral zone around change. It’s helpful to not have an attachment to an exact outcome or the timing of it. This leaves room for something unexpected and beautiful to arrive.

A great question to ask yourself before moving forward is, does this feel like the right choice? It seems like an obvious question to ask, but we don’t always inquire with our inner knowing, our intuition.

Helpful tools to navigate Change

• Remain engaged (in the heart) and keep listening, get out of the mind.

• Spend time in reflection when in transition. Times of change and uncertainty can spur us to action, sometimes unnecessarily so.

• Seek out support from a trusted friend, or a personal coach. We do not have to do it alone.

I look at asking for help as a sign of strength, and also to get in touch with our strengths and limitations. Every one of us has both. Knowing where it is we need help navigating change in our lives can make all the difference.

Wherever you are with the changes that will inevitably happen in your lives, how will you navigate it ?

Wishing you a fruitful journey ~ Laurie

If you are a curious person or cook join me on my Podcast ~ a taste for all seasons Listen to the latest episode ~ Navigating Change

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

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

Roasted Carrot Salad

This savory salad brings fall flavors. Roasted carrots get an herbaceous boost from a lemon dill and parsley yogurt sauce. It’s a complete meal with protein rich garbanzo beans, feta, and toasted almonds. Can easily be made vegan.

Serves 2

Ingredients

1 bunch carrots

1 tbsp. extra virgin olive oil, for roasting carrots

1 can organic garbanzo beans, drained, salted, with a squeeze of fresh lemon

2 radishes, sliced thin

2 cups mixed lettuces

½ tsp. fennel seeds

¼ cup salted almonds, coarsely chopped

4 oz. crumbled feta, optional

Sauce

1 cup plain yogurt, or coconut milk yogurt for vegan

½ cup parsley, chopped

2 tbsp. fresh dill, chopped

½ tsp. sea salt, or to taste

pinch of ground black pepper

1 lemon, zested and juiced, more as needed

1 clove garlic, minced

Sauce

Mix all the ingredients in a small bowl, adjust for seasoning. Can be made a day ahead.

Roasted Carrots

Preheat oven to 375. If using organic carrots no need to peel them. Mix carrots in a bowl with olive oil, and salt. Lay the carrots out on a sheet pan, and roast for 35 minutes, or until tender.

Assembly

In a shallow bowl add mixed lettuces, salt, and a sprinkle of lemon juice. Add seasoned garbanzo beans. Add radishes. Lay the roasted carrots on top of the greens. Sprinkle with salted almonds, and feta. Drizzle the yogurt sauce across the carrots, then on the greens. Finish with fennel seeds sprinkled on top of the carrots.

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

What Has More POTASSIUM Than a Banana?

Potassium is an essential nutrient that the human body relies on heavily to perform a variety of vital functions. Potassium, a mineral, is found in many types of foods, but the banana is probably the most popular source. However, did you know that several other foods have more potassium than a banana?

In this article, we’ll explore some of the top foods that are rich in potassium. So, if you’re looking to increase your potassium intake, read on!

Sweet Potatoes

Sweet potatoes, not only delicious but also pack a powerful nutritional punch. These root vegetables are low in calories but high in nutrients. A medium-sized sweet potato contains around 952 mg of potassium, which is higher than a banana by around 260 mg. Moreover, sweet potatoes are also rich in vitamins A and C, fiber, and antioxidants.

Spinach

Leafy greens are known for their nutrient content, and spinach is a great example. Rich in iron, calcium, and vitamins A and K, spinach is also an excellent source of potassium. A cup of cooked spinach (180g) contains around 839 mg of potassium, that’s around 200 mg higher than a banana. Mix spinach leaves with salads, soups, or smoothies to add potassium to your daily intake.

Avocado

Another delicious fruit that is an excellent source of potassium is avocado. Avocado contains around 708 mg of potassium per 100 g, higher than a medium-sized banana by about 160 mg. Moreover, avocados are also rich in healthy fats, fiber, and other essential nutrients, making them a popular addition to many dishes, including salads, sandwiches, and guacamole.

Beets

Beets are a great source of nutrients, including potassium. One medium-sized beet contains around 518 mg of potassium, which is 45% more than a banana. Furthermore, beets are rich in dietary fiber, vitamin C, and minerals such as iron, manganese, and folate.

White Beans

Beans could be an excellent addition to your diet, especially when you need more potassium. White beans are the most potassium-dense of all beans and contain around 1,189 mg of potassium per cooked cup. That’s much more than a banana, it contains almost three times more potassium. Beans like kidney beans, lima beans, and black beans are also excellent sources of potassium.

Salmon

Fish is a great source of protein, but it is also a rich source of potassium. One serving of cooked salmon contains approximately 628 mg of potassium that’s more than a banana. In addition to potassium, salmon is also rich in omega-3 fatty acids, which help reduce inflammation and lower the risk of chronic diseases like heart disease.

Yogurt

Yogurt is not only rich in calcium, but it is also a good source of potassium. A cup of yogurt contains around 579 mg of potassium, which is 13% more than a banana. Moreover, dairy products like yogurt, cheese, and milk also contain potassium, which helps promote healthy blood pressure levels.

Brussels Sprouts

Brussels sprouts are a cruciferous vegetable that is packed with nutrients, including potassium. A cup of cooked Brussels sprouts contains around 447 mg of potassium, which is 90 mg higher than a medium-sized banana. These cruciferous vegetables are also rich in fiber, vitamins C and K, and antioxidants, which help fight inflammation and oxidative stress.

Mushrooms

Mushrooms are packed with nutrients like vitamin D, zinc, and copper, but they’re also a source of potassium. One cup of cooked mushrooms contains around 432 mg of potassium,

that’s the same as a medium-sized banana. Furthermore, mushrooms are low in calories, low in fat, and a great addition to many dishes.

Pomegranate

Pomegranate is a superfood that has many health benefits due to its potent antioxidant content. Not only is it high in vitamin C and fiber, but it is also a good source of potassium. One whole pomegranate contains around 666mg of potassium, that’s almost 150mg higher than a mediumsized banana. Pomegranate seeds can be added to salads, smoothies, or used as a garnish to soups or main dishes.

Final Thoughts

Potassium is a vital mineral necessary for bodily functions like nerve and muscle function, blood pressure regulation, and fluid balance. While bananas are an excellent source of potassium, there are several other foods that contain more potassium than a banana, such as sweet potatoes, spinach, salmon, and white beans. Adding these foods to your diet is an easy and delicious way to increase your potassium intake and maintain good health.

How To Clear The CLUTTER

Clutter is a problem that plagues many people. It can take many forms, such as piles of junk in your home or workspace, too many unnecessary items crowding your closets, or simply a general sense of disorganization and chaos. If you find yourself struggling with clutter and want to understand what causes it, as well as how to overcome it, this article is for you.

There are many reasons why a person might clutter. Some people have a hard time letting go of possessions because of emotional attachment or fear of scarcity. Others might have a hard time staying organized due to ADHD, depression, or anxiety. Still, others may find it challenging to declutter because they lack the necessary skills or knowledge to do so effectively.

One common reason people clutter is due to emotional attachment. Often, items that we keep out of sentimentality are ones that are connected to a significant event in our

lives, such as a wedding dress, a trophy from an important game, or a photo album. Holding onto these items helps us relive the experience and maintain a connection to our past. However, we need to be mindful that these items might not always be valuable, useful, or good for our well-being. It is essential to ask ourselves if an object is still serving a purpose and to be okay with letting go of items that no longer bring us joy.

Another reason for clutter is a fear of scarcity. Some people hold onto items because they worry about not having enough in the future. They may also keep items that they once needed but are now redundant, as they have been replaced by newer and better versions. To overcome this, it is crucial to challenge our thoughts and beliefs about what we truly need. We can reframe our mindset by adopting a focus on abundance instead of scarcity. Knowing that we can always find more of what we need will help us to be more mindful about what we keep and what we let go of.

Contrary to popular belief, clutter is not solely a physical problem - it can also be an emotional issue. When our space is cluttered and unorganized, it can cause us to experience feelings of anxiety and stress. It is difficult to relax and be productive in a chaotic environment, so decluttering can be incredibly beneficial for our mental health. We can use mindfulness techniques to observe our thoughts and feelings around clutter and identify the emotional roadblocks that might be hindering our ability to achieve an organized lifestyle.

ADHD, depression, and anxiety can also be reasons why a person might struggle with clutter. When our focus is compromised, it is easy for our space to become disorganized, and it becomes challenging to stay on top of everyday tasks. People with ADHD might need to use different strategies and techniques to make decluttering more straightforward, such as breaking down tasks into smaller steps, using deadlines for cleaning sessions, and working in increments. With depression and anxiety, negative thoughts and the lack of motivation might exacerbate clutter. A technique that can be helpful is to identify small, achievable tasks and celebrate their completion, no matter how small.

It is also possible that we clutter simply because we lack information or the necessary knowledge. There is no right or wrong way to declutter, but some strategies can be more or less efficient and effective, depending on the individual. A common mistake for people is to attempt to declutter their entire space all at once, which can be overwhelming and lead to quick burnout. Instead, it is advisable to break it down into smaller, more manageable tasks and prioritize what to declutter first. Going room by room or category by category can help ease the process and make it more attainable.

Now that we know what causes clutter let’s talk about overcoming it. Here are some tips to help you break free from your cluttered space, streamline your possessions, and adopt a more organized way of life:

Reflect on the items you own, and keep only what you love and what serves a purpose.

Keep like-items together and create homes for them, so you always know where to find them.

Learn to let go of items that no longer bring you joy or serve a purpose in your life.

Tackle small decluttering tasks one at a time, starting with the most critical areas or categories.

Create a schedule that can help keep you accountable and motivated when decluttering.

Break down each decluttering task into small, manageable steps and celebrate your progress.

Consider seeking help from a professional organizer, friend or family member.

Adopt new habits that will help keep your space organized, such as regularly cleaning your space or doing a quick declutter every week.

Clutter is a common problem that can have a significant impact on our lives; physically, emotionally, and mentally. Understanding what causes clutter will help us to overcome it. Be gentle with yourself and remember that mess happens - it is okay! It is important to remember that decluttering is a process and one that requires patience and dedication. It may not happen overnight, but with perseverance and dedication, individuals can successfully overcome clutter and live a happier and healthier life.

ARTHRITIS Happens to Anyone at ANY AGE

Arthritis is a common condition, affecting millions of people worldwide. It is a term used to describe a variety of conditions that cause joint pain, inflammation, stiffness, and sometimes, deformity. There are over 100 types of arthritis, and they can affect people of all ages, genders, and races. In this article, we will discuss arthritis causes, symptoms, types, and treatment.

Arthritis can be caused by various factors, including genetics, infections, injury, and mechanical stresses. In some cases, it can be triggered by an autoimmune condition, such as rheumatoid arthritis or lupus. Genetics play a significant role in the development of certain types of arthritis, such as osteoarthritis, which is more common in people with a family history of the condition.

Infections can also cause some types of arthritis, such as septic arthritis. This occurs when bacteria or viruses that cause an infection spread to the joint, causing inflammation and pain. Injury to the joint can also cause arthritis, particularly if it leads to a fractured or dislocated joint. Mechanical stresses, such as repetitive movements or excessive pressure on the joint, can cause wear and tear on the joint and result in arthritis.

The symptoms of arthritis can vary depending on the type of arthritis and the severity of the condition. However, common symptoms of arthritis include joint pain, stiffness, swelling, and difficulty moving the joint. Depending on the type of arthritis, other symptoms may include fatigue, fever, weight loss, and joint deformity.

In some cases, arthritis can affect other parts of the body, such as the eyes, skin, and organs. For example, rheumatoid arthritis can cause inflammation and damage to the lining around the heart and lungs. This is why it is important to seek medical attention if you experience symptoms of arthritis.

There are over 100 types of arthritis, but the most common types are osteoarthritis, rheumatoid arthritis, and gout. Other types of arthritis include psoriatic arthritis, reactive arthritis, and juvenile idiopathic arthritis.

Osteoarthritis is the most common form of arthritis, and it is caused by the wear and tear of the cartilage that cushions the joints. As the cartilage wears away, the bones in the joint rub against each other, causing pain, stiffness, and swelling.

Rheumatoid arthritis is an autoimmune disorder that causes the immune system to attack the joints, leading to inflammation and damage. Over time, this can cause deformity in the joints and limit mobility.

Gout is a type of arthritis that is caused by a buildup of uric acid in the joints, leading to inflammation and pain. It most commonly affects the big toe but can also affect other joints in the body.

The treatment of arthritis depends on the type and severity of the condition. Treatment options include medications, physical therapy, surgery, and lifestyle changes.

Medications can help relieve the pain and inflammation associated with arthritis. Nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen and aspirin, can help reduce pain and inflammation. Disease-modifying antirheumatic drugs (DMARDs) can help slow the progression of rheumatoid arthritis.

Physical therapy can help improve mobility and flexibility in the affected joints. Exercises that strengthen the muscles around the affected joint can also help reduce pain and improve function.

In some cases, surgery may be necessary to repair or replace damaged joints. This may be an option for advanced cases of osteoarthritis or rheumatoid arthritis.

Lifestyle changes can also help manage arthritis symptoms. For example, maintaining a healthy weight can reduce the stress on the joints. Regular exercise, such as swimming or cycling, can help improve joint flexibility and reduce pain.

Arthritis is a common condition that can cause joint pain, inflammation, and deformity. There are over 100 types of arthritis, and they can range from mild to severe. Treatment options include medications, physical therapy, surgery, and lifestyle changes. If you experience symptoms of arthritis, it is important to seek medical attention to help manage your symptoms and prevent further damage. With proper treatment and management, many people with arthritis can enjoy a full and active life.

Don’t Forget to HYDRATE!

dehydration and related complications. Additionally, aging can alter the functioning of different organs that contribute to maintaining the body’s fluid balance, such as the kidneys. Therefore, dehydration in older adults may occur at a lower fluid loss than in younger adults.

There are several ways to prevent dehydration in older adults. One essential method is to make sure that they consume enough fluids daily. This can involve providing the elderly with water, juice, milk, or other beverages that they like. It is also important to ensure that fluids are easily accessible and available throughout the day. Furthermore, some tips can help caregivers encourage the elderly to drink more water, such as using colorful bottles with straws, setting reminders to drink water, or adding fruit flavors to water.

Another critical factor in preventing dehydration in older adults is to be aware of the signs and symptoms of dehydration. Prompt intervention can play a crucial role in averting dehydration complications. Some warning signs of dehydration in the elderly include dry mouth, sunken eyes, dark urine, reduced urine output, and lethargy or confusion. Spotting these signs can help to initiate interventions, such as encouraging the person to drink water or increase fluid intake or seek medical attention.

Dehydration is a condition that occurs when the body loses more fluids than it takes in. It can happen to anyone, but the elderly are more vulnerable to this condition. Older adults are at a higher risk of dehydration because their bodies have lower water reserves compared to younger adults. This makes them more susceptible to dehydration, which can lead to serious health problems.

Dehydration can arise from different circumstances, but one of the most common is inadequate fluid intake. The body’s water content can decrease due to various factors, such as an illness, increased sweating, or insufficient water consumption. During aging, the sensation of thirst may weaken, making it harder for older adults to recognize when they need to drink water. Furthermore, some older adults may have difficulty accessing fluids themselves, either because it is physically challenging, or they feel it is not a priority.

Dehydration can emerge in different degrees of severity, ranging from mild to severe, depending on the water loss. Mild dehydration can cause fatigue, headache, dry mouth, and muscle cramps, while in severe cases, it can result in confusion, dizziness, seizures, and even death.

As mentioned above, older adults are more susceptible to dehydration than younger adults. This may be due to a decrease in the total body water percentage that occurs with aging, meaning older adults have proportionally less water in their bodies. This can set them up for a higher risk of

There are also certain circumstances that may increase the risk of dehydration in older adults. For instance, they may be taking medications that have diuretic properties that increase urine production and, consequently, fluid loss. These medications can include blood pressure medications, antidepressants, and some over-the-counter drugs. Additionally, older adults with medical conditions such as diabetes, kidney disease, or heart failure may have a higher risk of dehydration. Therefore, caregivers and healthcare providers should be aware of any underlying medical conditions and monitor elderly patients for signs of dehydration.

Dehydration is a common and significant health concern among older adults, requiring increased awareness and attention. The elderly are more vulnerable to dehydration because of certain factors, including decreased water reserves, weakened thirst sensation, and functional changes in organs. Prevention and treatment of dehydration in older adults require a comprehensive approach involving appropriate hydration methods, regular assessment of hydration status, and awareness of risk factors and early intervention. By fostering an adequate hydration strategy, the elderly can protect themselves from the negative effects of dehydration and maintain their health and wellbeing at an advanced age.