History
Flavor
Dr. Troy Moats
Dr. Daniel Bowersox
PUBLISHER
COREY BOSTON corey@townepost.com (502) 407-0185
KEY CONTRIBUTORS
REBECCA BERFANGER DEVON DEAN MELISSA GIBSON RENEE LARR
HELEN E. MCKINNEY JULIE YATES
TOWNE POST NETWORK, INC. FOUNDER, CEO TOM BRITT tom@townepost.com (317) 496-3599
PRESIDENT JEANNE BRITT jeanne@townepost.com (317) 810-0011
PRODUCTION COORDINATOR ERIN TURK
CREATIVE DIRECTORS VAL AUSTIN TONI EADS
DIRECTOR OF DIGITAL SERVICES
DEVON DEAN
COPY EDITOR JON SHOULDERS
TOWNE POST NETWORK, INC. 8800 North Street, Suite 117 Fishers, IN 46038 Phone/Text: (317) 810-0011
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TIM LAIRD CREATES SIGNATURE COCKTAIL FOR MIDDLETOWN
Writer / Julie Yates
The City of Middletown, known for its charming downtown and historic architecture, has something new to brag about. It now has a signature cocktail bearing its name - the Middletown Martini. The specialty drink is comprised of ingredients that embody the essence and spirit of the area.
“When the Middletown Chamber was getting ready to celebrate their 10-year birthday, the creation of a chamber drink came to my mind,” says Laura Wright, executive director of the Middletown Chamber. “A cocktail exclusive to the Middletown Chamber was an idea that no other chamber, to my knowledge, had
created. Hence, the Middletown Martini was created by Tim Laird, who is an authority on wines and spirits with more than 25 years’ experience as the chief entertaining officer of Brown-Forman, a major producer of fine wines and spirits in Louisville, Kentucky.”
Now retired from Brown-Forman, Laird has not slowed down. Besides continuing to do appearances on behalf of several brands, he also volunteers his time to promote the city and philanthropic causes. He has authored three books including “That’s Entertaining! with Tim Laird”, “That’s Entertaining! Cocktails and Appetizers” and “The Bourbon Country Cookbook” with
co-author David Danielson. In addition, he hosts a weekly television show, “Secrets of Bluegrass Chefs”.
“Creating a great cocktail is all about getting the right balance; you don’t want it too sweet or too dry,” he says. “An example would be the old fashioned, and that’s why old cocktails are coming back. If you like a certain ingredient, go with that. Properly measure, but experiment. Keep testing and trying to get the right proportions. If you take a sip and it invites you to take another, you have a good cocktail.”
Laird says he develops cocktails in his “libation lab,” which is his kitchen, and his wife, Lori Laird, tastes and critiques his creations. For the Middletown Martini, which is loosely based on a French Martini, he knew he wanted to use bourbon, but still wanted it to appeal to people who aren’t bourbon drinkers. When his wife liked his final creation, he knew he had achieved his goal.
“This martini represents Middletown, Jefferson County and the state of Kentucky’s French heritage,” he says. “The pineapple represents welcome, and so pineapple juice is included since Middletown is welcoming to all. There is also a bit of cranberry juice for balance. It had to be bourbon-centric. Middletown is in Jefferson County, so Jefferson’s Bourbon is used. Another ingredient is the black raspberry French liqueur, Chambord.”
“It’s meant to be made in a shaker and shaken vigorously because Middletown likes to shake things up,” he continues. “The pineapple juice makes it foamy on top, and when you take a sip it’s just perfect. It’s nice and refreshing even if you aren’t usually a bourbon drinker. When I did a demonstration for the Middletown Chamber, they said, ‘Wow, that’s it!’ I got
Middletown Martini
INGREDIENTS
1½ ounces Jefferson’s Bourbon ½ ounce Chambord
2 ounces pineapple juice
1 ounce cranberry juice
DIRECTIONS
Place ingredients in a shaker with ice. Shake and strain into martini glass. Garnish with blackberry or pineapple wedge.
their approval and I knew we had a winner.”
Laird enjoys teaching audiences around the world how to make entertaining fun and easy, and how to make delicious cocktails. He has been featured on just about every major television network in the United States. The Middletown Martini isn’t the first specialty drink he has developed. He is also the creator of the Oaks Lily, the secondbest seller at the Churchill Downs Derby week after the mint julep. The Oaks Lily is the official cocktail of the Kentucky Oaks horse race, which takes place the day before the Kentucky Derby.
Now that he is retired, Laird feels he is at a great point to give back to the city and the surrounding area. He volunteers his time cohosting “Secrets of Bluegrass Chefs”. Every week the chef of an independent restaurant is featured, and it can be viewed on five channels throughout the state.
“The premise is that the chef of the
restaurant featured shares his secrets so people can make the recipes at home,” he says. “But the real secret is that it makes people want to go to that restaurant. People go to the same places out of habit. Once they see a chef of a restaurant serving its food, it becomes a place they want to go.”
Laird’s go-to advice for entertaining is enjoy it, and don’t stress. He feels the secret is to plan and make a timeline. Do as much as possible ahead of time and check off tasks as preparation is done for an event. An easyto-prepare cocktail such as the Middletown Martini makes hosting enjoyable.
“The Middletown Martini will be on the menu at cafe Lou Lou, which is on Shelbyville Road,” Laird says. “It would pair well with anything tropical, or salads. Sweet and floral offsets spicy, and it would be perfect for something spicy and balance it out. The Middletown Martini is fun for the city.”
Follow Laird on Facebook, Instagram and X @timlairdcheers.
Tim Laird
ANYTIME FITNESS
Writer / Renee Larr
During the holidays, it’s common to share decadent meals with friends and family. As the holiday season winds down, many people focus on health and wellness goals for the new year. For those in Louisville, Anytime Fitness at 9902 Linn Station Road offers more than just a place to work out; it provides a supportive community and personalized guidance to help members achieve lasting success.
“At Anytime Fitness, every new member starts with a fitness consultation, including a body composition scan and assessment of strength, stability and flexibility,” says Jim Aneszko, owner. “From there, certified personal trainers create a customized plan to help members achieve goals ranging from weight loss to strength building.”
Aneszko says the trainers work diligently to dial in on each client’s personal goals, whether to lose weight, increase strength and flexibility, or start working out. He says each client is different, and trainers work with high-level athletes as well as newcomers. He says the trainers become encouragers and accountability partners, tracking clients’ success.
Client Mike Ronayne is just one of the many success stories at Anytime Fitness. Several months ago he found out that his coronary arteries were severely blocked and underwent bypass surgery. He says the strength and endurance he gained at Anytime Fitness greatly enhanced his recovery, and he was
ready to go back to Anytime Fitness very quickly after his surgery. The Evolt body composition device shows a seven-year decrease in his bio age (the age of the body as compared to chronological age) from 72 to 65 since he joined just over a year ago.
“I do resistance training two or three days a week at the gym,” says Ronayne. “Jim, DJ and the rest of the staff are amazing. I love that I can come in at any hour for a workout. I also do group training two days a week. Emily and Sherri are my trainers, who excel at individually tailoring exercises to match each person’s fitness level. They are great at varying the exercises to target different muscle groups and improve balance and coordination.”
“We focus on community,” Aneszko says. “We get to know our members and we get to know their goals. We have created a positive club culture and a fun, vibrant place to work out. We’re a family business, and my son manages the club with me. My cousin is one of the trainers and massage therapists on staff. So, we care about creating a friendly environment for our members.”
The 6,300-square-foot facility is a 24-houraccess gym and provides around-the-clock security for members, along with other amenities such as red light and massage therapy, and cardio, strength and functional
equipment. The highly trained licensed massage therapists offer many different massage modalities
“We also offer red light therapy to all our members,” Aneszko says. “I always tell people to do their own research, but there are a lot of benefits to it. Many studies and testimonials show it accelerates muscle recovery, increases energy, improves immune cell regeneration, helps with the pain associated with arthritis and so on.”
Aneszko says his staff is excellent at health, fitness and exercise, but they’re equally good at the mental and emotional well-being aspects of fitness. He says at Anytime Fitness, they believe that a comprehensive approach to wellness, including physical, mental and emotional well-being, is key. His staff is there to support you in every aspect of your fitness journey.
“We’ve created a strong support system for our members, and I think that’s a huge reason why they love coming here to work out,” Aneszko says. “It’s important for our clients to hit their goals while feeling supported every step of the way.”
If you’re ready to start your fitness journey in a supportive and welcoming environment, Anytime Fitness is there to help. Visit anytimefitness.com for more information, or stop by the club to meet the team and see how they can help you achieve your goals.
CONNECT
9902 Linn Station Rd. Louisville, KY 502-200-8828
anytimefitness.com/gyms/5060/louisville-ky-40223
DJ Aneszko, Emily Johnston, Jim Aneszko
GALLERY GURU
ANDREW COZZENS TALKS GALLERY DIRECTOR ROLE AT KYCAD
Writer / Helen E. McKinney
Having exhibited his artwork nationally and internationally, Andrew Cozzens seemed to be the perfect choice when leaders at Kentucky College of Art + Design (KyCAD) were searching for a gallery director for the 849 Gallery.
A longtime devotee of the Louisville art scene, Cozzens is a visual artist who researches time subjectivity and its effect on human experience and aging through his artwork. He has exhibited his work at Georgian College in Ontario, Canada; the Arènes du Lutèce in Paris, France; SCOPE at Art Basel in Miami Beach, Florida; a solo exhibition during the Taipei biennial in Taipei, Taiwan; Laumeier Sculpture Park in St. Louis, Missouri; and the Siena Art Institute in Siena, Italy.
The 849 Gallery was developed as the campus exhibition space for KyCAD when the school was just beginning, accord to Cozzens. “It was KSA [Kentucky School of Art] at that point,” he says, adding that the 849 Gallery at KyCAD is a 1,400-squarefoot exhibition project space that “exists within the 849 studio building at KyCAD. Under one roof, the gallery operates in proximity to multiple classrooms, student studios, workshops, and lecture spaces.”
He says that while “we exhibit student work through the annual Senior Thesis Exhibition
and projects that align with specific courses, most of our exhibitions are a mixture of local, regional, national and international artists and curators.” The gallery is open to the public for exhibition openings, events, lectures, and local tours by appointment.
“For now, we do not take a commission as we are an educational institution,” says Cozzens. “If someone is interested in purchasing the artwork, we connect them directly with the artists to complete the sale.”
The gallery holds four exhibitions per year, including two in the fall and two in the spring. “The only recurring show is
the KyCAD Senior Thesis Exhibition in the spring,” Cozzens says. The opening reception for the 2025 Senior Thesis Exhibition will be held on May 16, 2025.
The gallery’s current exhibition is a curated exhibition by New York artist Vincent Tiley titled “Disguise, Mischief, and Freedom”, which opened in early November 2024 and will run through January 31, 2025. The focus is on wearable art and performance costumes.
Cozzens says this exhibition is in celebration of the inaugural semester of KyCAD’s new Experimental Fashion and Performance pathway, which aims for innovation in the
study of body adornment, garments and the cultural phenomenon of fashion.
“Disguise, Mischief, and Freedom” explores garments and the narratives they proclaim about ourselves. This multidisciplinary show celebrates costume and artifice as strategies for joy, critique and resistance in a society obsessed with authenticity.”
From February 20 to March 31, 2025, the gallery will host an exhibition that examines the intersection of the natural and technological, exploring how digital processes and machines may emerge as extensions of organic forms and creative impulses, Cozzens says. This exhibition is in celebration of the inaugural semester of KyCAD’s new Digital Fabrication pathway and is curated by Shohei Katayama.
KyCAD President Moira Scott Payne says that students at KyCAD study for a fouryear Bachelor of Fine Arts degree in studio art. Within that degree, she says “students experiment with many disciplines and are encouraged to work in areas of choice and interest. These choices could include a broad interdisciplinary approach or a single focus such as garment design and fashion.”
Cozzens says KyCAD is currently seeking accreditation. Payne says the college has been granted candidacy status by the Southern Association of Colleges and Schools Commission on Colleges.
In 2014 Cozzens became manager of the 849 Gallery as well as an adjunct professor at KyCAD (still known as KSA at the time). “Andrew brings an expert eye and an active knowledge of contemporary art conversations to the 849 space,” Payne says.
“No one hangs a show better.”
Payne says that even with a busy schedule as an engaged and talented contemporary artist, Cozzens finds time to be a full-time associate professor at KyCAD. “As an artist and educator, his research informs his teaching and his own practice inspires and informs our students,” Payne says.
“As an interdisciplinary program, we try our best to exhibit professional artists working with a wide variety of materials and subject matter,” Cozzens says. “Additionally, we often utilize the gallery as an experimental project space for students to use as an
extension of the classroom.”
The 849 Gallery has always been part of KyCAD, says Payne. “A gallery is a great way to connect with the community while also being a teaching space for students,” she says. “The exhibition and presentation are an important part of what an art student learns.”
KyCAD was created to bring a new college to Kentucky solely focused on the arts and art practice, says Payne. “KyCAD brings a curriculum that seeks to be valuable to its community, while producing students who have a breadth of skills ready for the
fast-changing workplace of tomorrow,” she says. “An arts education teaches the critical and cross-disciplinary skills that produce an adaptable creative practitioner.”
She feels the college has found a goldmine in Cozzens. “Andrew’s involvement with the pedagogies of a new college of art and design have resulted in a number of recently published papers, and this scholarship ensures that the college is recognized as promoting new practices in art and design education,” Payne says.
She adds that his artwork “draws on scientific research, material knowledge, and
a real sensitivity and understanding of the languages of visual culture.”
Cozzens was in high school when he realized that he could attend college and pursue art seriously as a professional career. A Louisville native, Cozzens says he was reared in a blue-collar family, which is where his work ethic comes from. He says minimal art exposure while growing up helped him to create “more authentic work,” and forced him to think in terms of “a real-world perspective.”
Cozzens received his Master of Fine Arts degree from Washington University in St. Louis in 2010 after earning his Bachelor of Fine Arts degree from Murray State University in 2008. He returned to Louisville, and before taking over as gallery manager for the 849 Gallery, he volunteered with Louisville Visual Art (of which he is a current board member) and became involved with other local organizations. He was the gallery manager for the Speed Art
Museum for a time, in addition to exhibiting his own works and traveling.
Cozzens is currently an associate professor of studio art at KyCAD as well. “I use many different materials and processes in my studio practice, but I usually work in three dimensions,” he says.
His work often provides a unique experience for the viewer. “With an array of materials, I utilize both natural and synthetic processes to give my work a lifespan beyond the instantaneous viewing,” he says. “By virtue of one’s own sensual impulses, I encourage the viewer to experience the present, develop a past, consider the future and realize their place within the continuum of the work.”
His focus in his artwork is based on temporality, which causes Cozzens to use processes that are durational. “My work usually has a lifespan,” he says.
Cozzens says he has been influenced by Ceal Floyer, Francis Alÿs, Roman Signer, Ann Hamilton, Anish Kapoor, Giuseppe Penone and many others. He brings years of experience, as an artist himself and an admirer of others, to the classroom.
“Andrew’s own sculpture or installed works investigate constructs of time, and he works across a range of digital and sculptural materials that might include clay, pigment, metal and wood,” Payne says. “His interdisciplinary interests and skills reflect our own curriculum and this breadth of knowledge is a wonderful resource to our students. In addition to his wonderful skills and knowledge, Andrew is a beloved member of our community. Known for his warm generosity, we are lucky to have this man as one of the key founders of the college.”
To find out more about the 849 Gallery or KyCAD, visit kycad.org.
History of Flavor
THE POPCORN STATION BRINGS THE SWEET, THE SAVORY AND MUCH MORE
Writer / Julie Yates
January 19 is National Popcorn Day, and there’s no better place to find a huge variety of the crunchy, addictive snack than The Popcorn Station. Since 1998, the retail and wholesale business has been producing small batches of perfectly popped popcorn in flavors that add to the fun of family movie night, and elevate corporate gift giving. Be prepared to be amazed when walking into the shop; the choices go beyond traditional butter, kettle or caramel.
“First-timers are shocked when they walk into the store,” says Owner Dana Owen. “On any given day we offer 35 to 40 flavors, and it’s hard to pick just one. We have tables and chairs so people can sit down and taste test. The options run seasoned to sweet. We are the home of chocolate gourmet popcorn, but my favorite is dill pickle. We rotate the flavors seasonally. In the fall and winter, Apple Pie, Pumpkin, S’mores
and Reindeer Food are featured. During the warmer months we offer Dreamsicle and Banana Pudding. A favorite is Peanut Butter Lovers which is covered with both white and dark chocolate, peanut butter and Reese’s Pieces.”
Owen shares that her favorite snack as a kid was popcorn, and even today, not a day goes by when she doesn’t eat it. She states that her kids were raised in popcorn and remain involved in The Popcorn Station. Its slogan, “Bringing the whole family together, one kernel at a time,” rings true for Owen; her roots in the business go back even before the prior owner, Mike Knoop, and his wife, Beverly, founded the store.
“We had come back to Louisville after living in Corbin and I got into a conversation with a lady who told me about an auction at a storage building,” says Knoop. “You could
walk by an open door and look, but you couldn’t go in. I saw a stainless-steel table that I thought we could use in our church, but I couldn’t make heads or tails of what else was in there.”
“When the auction started, no one bid,” he continues. “The auctioneer wanted to move on, so I said, ‘I’ll give you $5.’ I ended up getting the entire contents of that unit, when all I really wanted was the table. It turned out that there was $35,000 worth of popcorn-making equipment that had been put into storage by a man who had closed a franchise shop of the Corn Popper chain.”
Known for his boundless energy and never being able to resist a project, Knoop decided to put the equipment to use. Without any prior knowledge, he and his wife dove right in. Luckily they had the support of friends and family, including Owen’s aunt, Janet
Ciresi, who had worked at the Corn Popper before it closed.
“It was a blessing that just fell in our lap,” says Knoop. “Both Bev and I come from big families, and it brought us all together. We had so many people helping us that if I named them all, I’m afraid I would leave someone out. I sold it in 2005 and it changed hands a couple times before Dana bought it. She’s done miracles with it.”
Although it might taste decadent, popcorn is a healthy snack option. The freshest kernels possible are sourced from nearby farms in Kentucky and Indiana. The corn is popped in coconut oil, which is a natural preservative. All the flavors are gluten free except Cookies & Cream. There are even plenty of vegan options.
Many people may have sampled The Popcorn Station’s offerings and not been aware of it. It is the popcorn served at
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Churchill Downs, and it is shipped all over the country in customized tins as corporate gifts. Of course, it can be purchased in bags ranging from a 10-cup size to 208-cup extralarge size, but families love buying it by the tins, which come in a variety of sizes and with designs for every holiday and occasion imaginable.
“The tin program is a great gift because it is not one and done; it can be used over and over because the refills are half price for life,”
Joyous Singers
•
says Owen. “Some families get a birthday tin and pass it around, rotating it through the family on the next person’s birthday.”
The tins range in sizes from one gallon that holds one flavor, to a 6.5-gallon can that holds three. Prices depend on the popcorn flavor. A one-gallon tin of traditional butter popcorn is $25, while the largest threeflavor tin starts at $45. The decor choices on the outside include classic movies, sport teams, milestone celebrations and many more.
All flavors and packaging options including tin designs can be viewed on The Popcorn Station website. After customers choose a container and select flavors, their purchases can be shipped anywhere. The site is secure and major credit and debit cards are accepted.
The crew at The Popcorn Station includes adults and teens, including those with special needs. They love to help design
favors for weddings, gender reveals and showers. The Popcorn Station is a great place for birthday parties; kids learn about where popcorn comes from as well as the popping process. They participate in activities such as making popcorn balls, learning how to make gourmet chocolate popcorn and seasoning their own popcorn. The two-hour parties cost $18 a person. Party supplies are included.
Owen also donates gift baskets to area fundraisers. The Popcorn Station fire truck can be seen out in the community at philanthropic events such as FEAT of Louisville’s annual run-walk for autism, serving popcorn to those participating.
“When we found the fire truck, I thought it was the perfect platform to go out and spread the love of popcorn,” says Owen. “We take it out in the community and go to inner-city churches. My parents were in the ministry and they hoped I would continue in it. When my mom worked with me, she
said, ‘This is a wonderful ministry; you can reach more people doing this.’”
“It warms my heart when people who are visiting make a point to stop by and see us before they leave town,” Owen says. “Thinking of my aunt using this same equipment when she worked at the Corn Popper brings a smile to my face. She owned The Popcorn Station with me until
she retired, and I became the sole owner. My daughter works with me now and my son works here when he has time off. I feel things have come around full circle. All you need is love and popcorn!”
Visit The Popcorn Station on social media and at thepopcornstation.com for more info and location details.
JANUARY CROSSWORD PUZZLE
DOWN
1. Just what the doctor ordered, maybe
2. Callas specialty
3. New member of society
4. Contract addenda
5. Russian range
6. Foldaway, perhaps
7. Dishonorable doings
8. Curses
9. “What Kind of Fool ___?”
10. Slip on
11. Hit the slopes
19. Like hen’s teeth
21. “___ takers?”
24. Ding-a-ling
25. Drive or reverse, e.g.
26. Circus props
27. Scorch
28. Court defense
29. Wit’s end?
32. Wisconsin footballers
33. Takes one’s leave
35. Shade of green
36. Harder to penetrate
38. Worries
39. Part of L.E.D.
42. Not yet final, at law
43. Old flames
44. Double header?
45. What’s more
46. It may get flipped
48. Wish undone
ACROSS
1. Shock absorber 4. Pucker 8. Some stay at home
Bad thing to invoke
Unbending
Frenziedly
Ad conclusion?
Apple food?
Subcompact
Bay tree
Delivery means
Salts on deck
23. Naval rank 27. Bygone leaders 29. Be snoopy
30. Big one 31. Fine-tune
32. Purchase
33. It’s often swatted 34. Symbol of industriousness
35. Camera movement
36. Opportunities, so to speak
37. Shortened, as a sail
Does and bucks
Disdained newspaper
More than touched
44. View from a hill
47. Archer of myth
49. Cake recipe word
50. Blood-bank measure
51. Like some awakenings
52. Wear and tear
53. Casino calculations
54. Nostradamus, reputedly
55. Acapulco affirmatives
BABY STEPS
SETTING ATTAINABLE RESOLUTIONS TO GET THROUGH THE POST-HOLIDAY RUT
Writer / Rebecca Berfanger
We all tend to indulge around the holidays, and it’s no surprise that losing weight and eating healthy are consistently among the top new year’s resolutions. So what is the best way to go about it?
Registered Dietitian Nutritionist Kate Boston, who has been helping people get and stay healthy for more than 15 years and is the owner of Cultivate Your Plate in Louisville, shared some insights on how to approach the new year.
First, Boston said it’s important that we aren’t afraid to eat. “Coming off of the holidays, sometimes people experience feelings of guilt - ‘ I let myself go,’ ‘I overdid it,’ ‘I need to cut back,’” she said. Many individuals assume they should decrease calories, but if done too restrictively, this can result in feelings of intense hunger and thus overeating, especially later in the day when we are tired and more likely to give in to cravings. Our metabolisms slow as the day progresses, so
it’s often best practice to start the day strong with a good breakfast, balanced with lean protein, wholesome carbohydrates and healthy fats.
“A balanced breakfast could be a protein-rich yogurt smoothie sweetened with wholesome carbohydrates from fresh or frozen fruit and a small handful of spinach, which will boost nutrition without altering the flavor,” Boston continued. “Another favorite in my house is a whole-grain Sandwich Thin dressed with pesto, eggs, spinach and sliced tomato.”
Regarding nutrition and wellness goal setting, Boston recommends starting with one simple step - write down your big-picture goals, then break them down into smaller, realistic and manageable daily or weekly steps.
“Goals have to be attainable to be sustainable,” she says. “Consider writing SMART goals which are: Specific, Measurable, Achievable, Relevant and Timely,” she said. “Rather than generally
New toLouisville
writing ‘I want to eat healthier,’ specify why you want to eat healthier. Maybe it’s to have the strength and endurance to walk a mile, run a 5K, keep up with active grandkids, or fit into a favorite pair of jeans.”
A SMART goal for one individual, Boston said, might be to increase daily protein intake to provide more consistent mental and physical energy throughout the day, to help keep pace with busy work and family schedules.
Then break it down. Boston provided the following example: “For the next 14 days, I will eat 25 to 30 grams of protein with each of three meals, plus an additional 10 grams of protein with two to three snacks to meet my protein needs of 95 to 115 grams daily.”
Another good nutrition goal is to “eat the rainbow,” which involves incorporating a variety of produce into your diet. While there needs to be a healthy balance of macronutrients (carbohydrate, protein and
fat), “micronutrients, which include vitamins, minerals and disease-fighting antioxidants, are essential and especially abundant in fruits and vegetables,” Boston said.
“Ideally, a well-cultivated plate will be filled with 50% produce, 25% protein and 25% grains,” she added. “Aim to make at least 50% of grains whole grains. Whole grains and produce provide beneficial fiber, which supports satiety, weight management and bowel regularity, lowers cholesterol and boosts gut health.”
Boston added that, when possible, store the produce you buy in your line of vision on the counter and in the fridge so it’s not forgotten in the “infamous veggie death drawer.”
She also suggested storing processed snacks, which are OK in moderation, out of sight in the cupboard or pantry, while keeping whole foods in the forefront. An alternative is to only buy processed treats in single-serve portions when having cravings. For example,
instead of buying a gallon of ice cream, go out to get an ice cream cone when craving it. This also helps us savor and enjoy the treat since it’s not always around.
Staying hydrated is another way to meet nutrition goals to get and stay healthy. Boston suggested this general recommendation - calculate half of your weight in pounds, and aim to drink that amount in fluid ounces daily, unless you have a health condition related to how much water you can consume.
Speaking of thirst, Boston cautioned moderation not only for sugary drinks like sodas, but also alcoholic beverages, which quickly add up in calories.
Good hydration can help regulate temperature; boost energy, mood and memory; relieve fatigue; flush toxins; support bowel regularity; boost immune health; lubricate joints; prevent cramps and sprains; improve skin complexion; and
support weight management.
“We should be choosing to eat for health and nourishment, rather than a specific goal weight,” she said. “A lot of us follow the scale, but the scale doesn’t take into account body composition. If you’re wanting to be more physically active and gain muscle, you might be let down if you initially gain muscle weight, even though that is healthy weight. Scale aside, we should assess progress based on changes in energy, strength, laboratory values, how we’re feeling, sleeping, and how clothes are fitting.”
The amount of shut-eye we get also affects overall health. Boston explained how sleep affects the body’s hormones, including ghrelin, which makes us feel hungry, and leptin, which suppresses appetite. If sleep is inadequate, Boston explained, “extra ghrelin pumps through our systems, which makes us feel hungrier. Not only will we be tired and less active, but we will also feel hungrier those days.”
Finally, another small step is to prioritize “moving for 30 to 60 minutes a day, even if just in five-minute increments at first,” Boston said.
Exercise could be a walk, bike ride, or squats while watching TV.
Plus, Boston added, “exercise helps boost mood by increasing those feel-good hormones and supports sleep hygiene.”
In addition to taking these steps on your own, Boston suggests enlisting the help of friends, family and co-workers to start a wellness support network. That could be a walking buddy at work, or someone you can call, text or follow in a fitness app to keep each other on track.
Finally, if these suggestions don’t stick, it might be time to seek professional help. Dietitians support clients with a wide variety of dietary concerns such as diabetes, heart disease, kidney disease and gastrointestinal
ACCOUNTING
disorders, in addition to offering personalized advice for weight loss and healthy weight gain.
“It’s easy to be overwhelmed with all of the information out there, not to mention how much of it is contradictory,” Boston said.
“Regarding change implementation, small, frequent steps often result in successful longterm change, whereas big steps often only result in short term change,” she added. “I discuss this with clients by comparing ground
covered by a sprint versus a jog versus a walk. One can only sprint for a few moments before needing to quit due to lack of breath and/or muscle exhaustion. One’s energy and stamina would last longer during a jog, and longer still during a walk, therefore covering even greater distance. When deciding to implement long-term nutrition change, it’s important to begin where we are and move at a pace that is progressive, yet comfortable so we don’t run out of steam before reaching our goals.”
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Come Run, Jump, & Play at KGA Flipping Louisville’s Kids for More Than 40 Years!
For more than four decades, our mission at KGA has been to celebrate each child's accomplishments, no matter how great or small, while encouraging growth with a positive attitude and mutual respect.
We offer Boys’ and girls’ competitive and recreational gymnastics, NinjaZone, open gyms for all ages, day camps, First Stop Preschool, birthday parties, and more!
kgagym.com / 1160 Avoca Station Court, Middletown / (502) 254-1010
This Creole Champion of St. Matthews, Lou Lou Food & Drink has thrived for years by delivering Louisville’s Louisiana connection in culinary delight. The New Orleans vibe is also alive at Lou Lou on Market. The Lou Lou tradition continues in Middletown with our new location. 12717 SHELBYVILLE RD (502) 208-0882 NOW THERE ARE 3 LOU LOU’S TO LOVE!
“I AM GONNA MAKE IT THROUGH THIS YEAR IF IT KILLS ME.”
—THE MOUNTAIN GOATS, “THIS YEAR”
RESOLUTE FOR 2025
A NEW YEAR’S RESOLUTION GUIDE
Writer / Devon Dean
2024 is in the history books, and we’re now collectively bundled up and ready to tackle 2025. Each time the ball drops in Times Square and people uncork the Korbel, it’s a chance to reset the balance and state some good intentions for the next 365 days.
A recent study by the American Psychiatric Association showed some 76% of adults in the U.S. will make resolutions this year, and more than a quarter of these (28%) are focused on mental health, with many of us setting our sights on improving wellness through both mental and physical/habit changes:
• 67% plan to exercise more.
• 49% plan to meditate.
• 40% plan to focus on spirituality.
• 35% plan to see a therapist.
• 31% plan to take a break from social media.
• 26% plan to journal.
• 21% plan to use a mental health app.
• 21% plan to see a psychiatrist.
• 3% plan to try something else
(Source: psychiatry.org/news-room/news-releases/making-a-mental-health-newyear%E2%80%99s-resolution-one-i)
Dr. Anne Mary Montero is a licensed clinical psychologist and director of behavioral health at IU Health North. She says change can be elusive, particularly when it comes to lifestyle.
“Certainly, there are excellent mental health benefits to setting and achieving goals for change toward wellness, but it is helpful to anchor goals in a few ways to maximize both the psychological benefits, and to minimize risk, including if we don’t achieve everything we set out to do,” she says.
“Psychological risks to goals that are unrealistic or too harsh can be demoralizing and even lead to anxiety or depression, but envisioning change, and being motivated to try, is the first step toward mental health support for yourself, helping you see the change you want to create with your resolution.”
GOAL-SETTING STRATEGIES
• Keep goals anchored in values. What is most important to you will help you stay motivated when initial enthusiasm may wane, and the impact of achieving your goal will mean the most to you when you reach it.
• Stay positive with a healthy balance of discipline and selfcompassion; even the most driven people benefit from grace, and you can support yourself best if you stay in a positive frame of mind. In fact, studies of happiness show that we are not only in a better mood, but we are actually more productive and effective when we keep a positive outlook. Also, keep in mind that self-care is critical, particularly with winter in full swing.
• Consider counting steps. A large goal can be less overwhelming if broken into components or sequential steps, even micro steps, toward change. While it’s healthy to dream, we want to set our sights on a balance of vision and achievability to keep positive success realistic and within our reach.
• Write goals and progress down. You will not only keep yourself accountable, which usually serves to help with motivation, but you can count steps toward progress that support and reinforce the excellent impact your efforts can have.
“Another critical strategy can be to ask for help,” Montero says. “Telling your plans to someone who cares about you and asking for a regular check-in about this can serve both as an accountability check and a built-in reminder.”
Montero’s final piece of advice is to use positive self-talk. She says reminding yourself of your power and emphasizing your progress can be especially powerful. “You are the ultimate authority on what you are feeling and how you expect to move forward,” she says. “You are aware of your efforts against all the forces that challenge you, and you can uniquely and authoritatively acknowledge the good you have done.”
BAKING FOR THE WIN
LOCAL BAKER WINS FOOD NETWORK CHALLENGE
Writer / Melissa Gibson
Many love watching Food Network’s cooking and baking challenges. It’s amazing to see the skill and talent of the culinary arts come to fruition, in under an hour no less.
To be one of those contestants is a different experience entirely. For many seasoned bakers, it’s a dream come true.
It was for Courtney Norris of The Pocket Bakery in Jeffersontown this past summer. Norris has been baking since she was around 18, and over the years she worked on her craft as a hobby before creating her business.
“Six years ago I had three little kids at home,” she said. “They were 1, 3 and 6 at the time. My husband traveled a lot for work and I wanted to do something to get out of the house. I took a cookie decorating class and loved it so much, I started making decorated sugar cookies.”
It was never meant to be a business according to Norris, but friends began ordering small batches, and then on Valentine’s Day of 2019 she received an order for 500 cookies.
“I was up for two or three days, all night long,” she said. “My husband was helping me, and I didn’t have enough baker’s racks and was looking for a place to set all of these cookies. It was kind of comical in the beginning.”
She continued to work in a Louisville public relations firm, but launched The Pocket Bakery as an evening and weekend business. She does large, corporate orders and seasonal events, but she also offers a variety of unique specials and products.
“I host cookie decorating classes and offer cookie decorating kits online,” Norris said. “I have an e-cookbook on the website with seven different recipes, including the
ones I made on Food Network. I also offer seasonal treats for preorder.”
Norris attends a holiday market each year with a variety of cookies. She’ll post an order form online with options like oatmeal pies or chocolate chip cookies over the holidays, and she’s currently writing a cookbook.
She moved from her home to a professional
Care that Comes to You
kitchen a few years back, but since then has returned home due to inflation and workforce shortages.
It was a grueling schedule, and the home bakery, along with extra offerings like community classes, were more Norris’s style.
“I like having a home bakery,” she said. “This is what made it joyful in the first place. Everything is made from scratch in small batches and it’s nice to offer something unique that you can’t just get anywhere. You can tell a difference in the taste and it’s hard to keep that up if you’re offering massproduced product.”
When Norris is decorating sugar cookies for fun, she loves making fashion cookies.
“I have a ton of pretty dresses with details and textures,” she said. “I won a first-place ribbon at the state fair this summer for a cookie that had a Derby dress with a hat. I like to do those details, making them look realistic with folds in the fabric, and finding
pictures of a real dress and recreating it.”
It’s edible art.
Many people comment that her cookies are too good to eat, but she wants you to take a bite. Many find them delicious as well, and perhaps this is the reason she was successful at the Food Network challenge.
The Food Network Christmas Cookie Challenge aired November 7, and spoiler alert - Norris won! They held a watch party to celebrate, and the community is a buzz with news of their local celebrity baker.
It was a long-awaited dream for the home baker. She started applying in 2020, thinking it would be a fun challenge and a unique experience to add to her resume.
“I applied for three years and did not get selected, so just making it on the show is a triumph,” she said. It’s a two- to threemonth-long application process and you talk to producers and others on the show. I found out I was selected in mid-March.”
In April, Food Network flew Norris out to California for six days to begin taping the challenge. She had to keep it a secret that she had even been selected at the time. The theme was Christmas at the North Pole. Each episode features four new cookie bakers/decorators, and Norris’s group was tasked with a “Farm at the North Pole” challenge.
“We had two challenges,” she said. “One was celebrating Christmas in a unique way on the farm and the other was building a 3D tractor out of cookies. I felt kind of like Martha Stewart and MacGyver all in one.”
She had been advised by friends who had been on the show previously to use her best flavors and recipes for the first round, to propel her into the second round.
“At the end of the first round I won the coveted golden ornament that says Christmas Cookie Champion on it, and then for the second round I won $10,000,” Norris said.
How did she prepare? Norris said owning a bakery for six years was preparation enough.
“There’s always chaos in my kitchen, though it’s not quite the same in the Food Network studio,” she said. “It was kind of a surreal experience with the cameras, and initially I was thinking, ‘What did you get yourself into?’”
She found kindred spirits in the other three contestants. On the last night of filming, they all went to dinner together to celebrate.
“Who wouldn’t want to do it and see how it all works?” she said. “It was a bonus to win, and when you surround yourself with people who do the same work you do, they understand. This is physically and mentally challenging. It can be demanding work and despite it sometimes being difficult, it’s so worth it.”
Follow The Pocket Bakery on Facebook, or visit thepocketbakery.com for dates and times for cooking decorating classes, special seasonal offerings, and more information.
NEW YEAR, NEW HOME: START FRESH
New Year, New Home! Start fresh in 2025 with a home and community designed to support a healthy, vibrant lifestyle. From low-maintenance living to amenities that keep you active and connected, we’re here to help you build the life you deserve. Let’s make your dream home a reality!
Discover this lifestyle at The Courtyards at Curry Farms and our newest community, The Courtyards at Oakland Hills.
Contact Our New Homes Specialist Michelle Heareth
502.509.5067
Michelle@PerfectionBuilders.com
LOUISVILLE AREA EVENTS
1 LOUISVILLE ZOO KROGER WILD WINTER DAYS AND DARE TO CARE FOOD DRIVE
Louisville Zoo, 1100 Trevilian Way 10 AM - 5 PM
Now through Feb. 28, 2025, your Louisville Zoo is teaming up with Kroger for our Wild Winter Days program. louisvillezoo.org
2 ROGER BEEBE: EXPANDED CINEMA AT SPEED CINEMA
Speed Art Museum, First Thursday 6 - 7 PM speedmuseum.org
4 GAZILLION BUBBLE SHOW
Louisville Palace, 625 S. 4th St., 1 PM Doors open at noon.
10 A TRIBUTE TO NIRVANA: UNPLUGGED IN NEW YORK Zanzabar, 2100 S. Preston St. zanzabarlouisville.com
JURASSIC QUEST
Kentucky Exposition Center Louisville, KY
Kentucky Expo Center, 937 Phillips Lane 12 PM
11 COME FROM AWAY
Kentucky Center for the Arts, 501 W. Main St. kentuckyperformingarts.org
11 METAL ARMORED FIGHTING, A LOUISVILLE ROYALS EVENT
The Grand, 138 E. Market St. 6 - 10 PM
Modern armored fighting. Real armor, real weapons, real fights. 18 and over, highly suggest tickets in advance. This is combat reimagined. eventbrite.com
12 2025 LOUISVILLE BUILD, RENOVATE, & LANDSCAPE SHOW
Kentucky International Convention Center, 221 S. 4th St. kyconvention.com
17 HARLEM GLOBETROTTERS 2025 WORLD TOUR PRESENTED BY JERSEY MIKE’S SUBS KFC YUM! Center, 1 Arena Plaza, 7 PM
Don’t miss your chance to see what fans love about the Harlem Globetrotters plus more, as the worldfamous Globetrotters level up every game with all-new, exciting challenges in 2025!
17
TOM SEGURA: COME TOGETHER
Louisville Palace, 625 S. 4th St., 7:30 PM
This event is for ages 16 & up. Doors open at 6:30 pm.
22
2025 DISCOVER BOATING® LOUISVILLE BOAT, RV & SPORTSHOW
Kentucky Exposition Center, 937 Phillips Lane, 5 - 9 PM
The region’s biggest outdoor show! Discover the largest selection of boats, RVs and outdoor gear all under one roof, with competitive deals and top brands to compare side by side. secure.interactiveticketing.com
24
CANDLELIGHT: TRIBUTE TO COLDPLAY
Actors Theatre of Louisville
8:45 - 10 PM
Candlelight concerts bring the magic of a live, multi-sensory musical experience to aweinspiring locations like you’ve never seen before in Louisville. eventvesta.com
25
DRUMLINE LIVE
The Brown Theatre, 315 W. Broadway, 8 PM kentuckyperformingarts.org
31
UofL HEALTH SUBSTANCE USE SYMPOSIUM
University of Louisville, 2301 S. 3rd St., 8 AM - 3:30 PM
Join us at the UofL Health Substance Use Symposium for a day of learning, discussion and collaboration on reducing SUD stigma. eventbrite.com
A CENTURY OF GOOD TIMES
GERSTLE’S PLACE TURNS 100
Writer / Renee Larr
For 100 years, the regular crowd has been shuffling into the iconic Gerstle’s Place for nights full of cocktails, live music and tasty bites to eat. This mainstay of St. Matthews opened in 1924 and was one of three bars original to the area, the other two being Dutch’s Tavern and Maier’s. The last man standing, so to speak, on the famed St. Matthews strip is Gerstle’s Place, a testament to resilience and adaptability.
“Twenty or 30 years ago, if you lived in or around the area, you went to those three bars,” says Erik White, Gerstle’s Place owner. “In the past 15 years or so, St. Matthew’s has grown into a much bigger, more populated area. Other bigger bars or venues have come in, but Gerstle’s is the last one of those originals left.”
White purchased the famed pub in 2008 and says it had declined in popularity, reputation and curb appeal. The pub’s
heyday was in the 1970s and 1980s, and it was left in desperate need of a facelift in more ways than one. He says when he bought the place, he started a public relations campaign to rebrand it, calling Gerstle’s “Not your grandfather’s bar anymore.”
“When I bought the place, we came in and essentially gutted it,” White says. “There was carpet in the bar. Can you imagine? We were pulling up carpet with beer and bourbon, and who knows what else, soaked into it.”
White’s most prominent addition was a much-needed outdoor space for guests to hang out. He added a patio, noting that summers and fall were slow times for Gerstle’s because people want to be outside enjoying the warmer months before the dark winter months arrive.
Gerstle’s Place is widely known as the place
in St. Matthews to catch live music on any given day of the week. White says Gerstle’s loves showcasing local talent on two stages in the bar. On Friday and Saturday nights, a DJ plays after the bands. White says the majority of the bands booked are local cover bands. He says he doesn’t stick to one genre of music. He just wants to provide fun, upbeat music for his customers.
“One thing I’ve said over and over to the staff here is that all we’re doing is throwing a party every single night,” White says. “That’s all we’re doing. When you throw a party at your own house, you clean the place up, have some good food and alcohol, and play some good music. That’s what we do every single night for our customers.”
A 100-year run is not without its fair share of stories or lore. The history of Gerstle’s is as murky as that carpet White pulled out of the bar many years ago. White says he does
know that John Gerstle bought the property in the early 1920s and, in 1924, acquired a license for a billiards hall. Ever since, the stories have abounded. Grandparents, parents and kids have frequented the bar at different points in their lives. You don’t get to 100 years old without a few rumors, suspicions and lore surrounding the spot.
Some of those hushed whispers include stories about how the initial bar was built as a home during the Prohibition era, likely to have operated under the radar. White says he’s heard stories about the place, but he’s
not sure what’s true. What he does know is that he’s proud of what’s become of the landmark at the intersection of Lexington, Frankfort and Shelbyville.
“Honestly, we really do have something for everyone,” White says. “We have people that come in and just get lunch. We have people who stop in for drinks after work. Then we have those late-night party seekers wanting to listen to live music and unwind. We also have people who come in just to watch sports. The crowd really just depends on the day.”
White is particularly proud of the diverse offerings. Whether you’re a fan of live music, sports or just good food, the bar has something for everyone. He believes this diversity sets Gerstle’s Place apart and attracts a wide range of patrons.
“When I bought the place, the kitchen was built for fried food,” White says. “I’ve been working for years to take our food to the next level. I wanted to focus on being more of a scratch kitchen. So, yes, we have chicken fingers, but they’re hand breaded. We cut our own french fries. There is nothing
frozen in our kitchen.”
He says it’s taken him years to get past the establishment’s three Bs…beer, bourbon and bands. While he’s happy to say they still offer those things, he’s even happier to report that he’s seen an increase in people associating Gerstle’s with food too. He attributes much of that to Chef Ken Barkley and his new additions to the menu. He says he’ll often buy a regular customer a burger just to introduce them to the idea of Gerstle’s as a food destination.
“Gerstle’s has been a staple in the St. Matthews area for as long as I can remember,” says Nate Driggers, a St. Matthews resident. “Whether you want to grab a drink to watch the game, listen to live music or stay out late with friends, Gerstle’s has a little bit of everything. It is hard to believe a business can survive for 100 years. That just goes to show that they do things the right way.”
While White says the history of Gerstle’s Place’s historic walls is rich and fascinating to delve into, he wants to continue to focus
on the present and future. He says he loves that it’s considered a neighborhood dive with a fresh update.
“It’s crazy to see all the changes it’s gone through over the past 100 years,” White says. “I can’t believe it went from its heyday in the 1970s and 1980s to a lull, and back to the same little neighborhood dive music venue, only new and improved.”
It’s located at 3801 Frankfort Avenue in Louisville. For more information, visit gerstles.com.
For advertising information, contact:
COREY BOSTON
corey@townepost.com (502) 407-0185
Brandee K.
Metastatic Breast Cancer, 2021
Success Story.
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