MAY 2022 - 1
Feature Intro: Gardening 101: Herbs and Spices for the Home Gardener
M A Y 2 0 2 2
According to the USDA, food prices are at a 14-year high. In March of 2022, food prices were 8% higher than March of 2021, and inflation is projected to rise even more. For many of us, that means higher bills at the grocery store. Milk now costs nearly $4.00 a gallon (more for organic) and a pound of ground beef averages more than $5.00. In addition to higher costs at the grocery store, eating out at restaurants is on the rise as well. According to the USDA’s Economic Research Service report, which came out in March of 2022, the cost of dining out for Americans has risen 5.5-6.5%. Although the United States doesn’t have the highest inflation rates in the world (Venezuela tops the chart at 1198%), there is no doubt about it: products and services are getting more expensive, and food is chief among them. For many Americans, the idea of self-reliance is making a comeback. Victory gardens, popularized during the two world wars, are growing again (no pun intended). People are turning back yards, roof tops and even company grounds into food-producing gardens. While gardening may have seemed inconvenient or time consuming in the recent past, growing food at home is making a comeback. With this growing interest come questions, concerns and even a few fears about starting, maintaining and using a home garden. To that end, ONC reached out to local herb whisperer and teacher Keith Wells for advice, tips, tricks and encouragement on all things herbs and spices. We appreciate Keith’s willingness to dig into the ins and outs of getting started and what to expect as we explore herb gardens of our own.
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CONTENTS ASK THE EXPERT: THE CARE DECISION FEATURE: GARDENING 101: HERBS AND SPICES FOR THE HOME GARDENER RECIPE: CILANTRO MINT PESTO
LETTER FROM THE EDITOR
Amy Phariss, Editor-in-Chief, OutreachNC | editor@outreachnc.com
MAY 2022 - 2 As the days grow longer and the sunshine more consistent, there is hope in the air. I find myself sitting outside in the evenings, before the mosquitoes devour my ankles, and watching the sun set. I stop every now and then, on a walk with the dogs, and look out over a field or pasture and stand in awe of something as simple as the slight movement on a pine tree in the spring air. In many ways, there is an awakening in May, a transition to summer that we feel in every area of life. We’re out more often with friends. We’re taking our meals to the back porch. We’re opening windows, sweeping away the pollen and putting ice in our drinks as the afternoon rolls around. Sweater weather is officially gone. At ONC, we love a little gardening for the May issue. This year, we explore the idea of returning to our roots, literally, in a time when costs are rising and our waistlines expanding. Keith Wells, who just moved to the Sandhills in his own retirement, helps us dig into home gardening and, specifically, herbs and spices. If you’ve ever wanted to eat healthier, fresher, homecooked food, this article is for you. In this month’s Ask the Expert, Ashley Seace responds to a reader’s question about deciding on care for a loved one. And we’ve got recipes for you to use those herbs and spices in your cooking, whether you grew them or bought them. In the end, good food brings us together, nourishes our bodies and reminds us that what we need is below us, above us and all around us. We must agree with the words of Aristotle:
In all things of nature there is something of the marvelous. Happy digging, facebook.com/agingoutreach/ instagram.com/agingoutreachservices/
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MAY 2022 - 3
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ASK THE EXPERT: THE CARE DECISION
MAY 2022 - 4 Question: I have noticed that my parent is starting to exhibit a noticeable decline both physically and cognitively. I’m not sure how to proceed. What are some things to look for while deciding what I should do about their care; can you advise?
How is your loved one managing self-care? Think about their hygiene, how they are dressing themselves, and what their outward appearance is. What is the state of their home, and how are they maintaining it? If you find them exhibiting poor self-care and the home is falling into disarray, then you may want to consider an increased amount of care.
Answer: This is an important question. It’s also a question that doesn’t have the same answer for everyone. Knowing how to proceed with a loved one’s care is a personalized decision that everyone involved with the care should discuss. The biggest thing to know is that you have options. This could mean that it is safer and more financially feasible to move your loved one into an assisted living or memory care facility. It could also mean that you keep your loved one at home and employ at-home care. There are some questions you could ask yourself when having these tough conversations to help clarify options and find the best answers for your family and situation. Let’s walk through them together!
Are there signs of memory loss? Is there a significant amount of confusion that can lead to them being in a position of danger? It is important to notice if they are having difficulty remembering well-known people or places, getting lost frequently, or struggling with following instructions. Has your loved one missed medication doses? This is another sign to look for to see how they are doing cognitively, particularly if they were great about taking their medications before. If you find that they are repeatedly getting lost in familiar places, then you need to also consider their safety behind the wheel of a car. As they decline physically and mentally, they are going to experience slowed reflexes, diminished vision and hearing, and increased confusion, making driving unsafe. How is the home and living space set up? If the home is cluttered with loose rugs, exposed electrical cords, and
MAY 2022 - 5 poor lighting, the home is not safe for them to live in. Consider if there are challenges regarding the use of stairs, as well as if there are things out of reach for them. If they attempt to reach an upper shelf in a cabinet, this could put them at risk for a fall. When they are walking and moving about, do you notice they are stiffer, weaker, have balance problems, or joint pain? These things can affect someone’s gait making them at greater risk of a fall. Falling is the primary cause of disability in older adults, so if there are any concerns with their walking or increased difficulty, they should be addressed immediately. Helping loved ones prevent a fall is important. What about mood and social participation? If there is a sudden change in mood, this could be an indicator for clinical depression. If they are not maintaining social activity, your loved one could be isolating themselves and experiencing depression as result. Check in on their social participation to see if they are maintaining hobbies and friendships. Have you noticed any weight loss? Unexpected weight loss can be contributed to several things such as issues with cooking, loss of taste or smell, socioeconomic issues, or other health conditions causing loss of appetite. This can also relate to their memory loss where they think they have been eating but have actually missed several meals. Navigating the aging process is a challenge, especially if you are doing it alone. Hiring a geriatric care manager can help to alleviate some of the stress. Care managers can provide you with guidance for making the best decision for your loved one. We look at things as an entirety, so we can help you understand what you can and cannot afford, as well as what your loved one wants as they age. Every family is different, so deciding how to care for your loved one will vary. This will be impacted by finances and social support. There is no magic reason for placement in a facility or for increased care in the home. Sometimes it takes a crisis to decide how to move forward, but planning is important and could prevent a future crisis. If your answer is yes to multiple questions above, then it is time to create a plan for their care.
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MAY 2022 - 6
GARDENING 101: Herbs and Spices for the Home Gardener by Amy Phariss
continued from page 1 This interview has been edited for length. ONC: Tell us a little bit about what you do and what your experience has been with growing herbs at home. KW: I teach how to start the plants, how to grow them, what categories of herbs there are and how to cultivate, maintain, harvest, use and store herbs. ONC: Where did you learn about herbs? KW: A lot of it was self-taught. I took horticulture classes, but most didn’t include herbs. I worked on a farm for about 6 years, and we grew herbs there. I had to supply stock for the farm, so a lot of it was trial and error. I learned when to start them, how to cultivate them, how to propagate them. Herb seeds…some are difficult to work with because they’re tiny. Some look like you have speck of pepper in your hand. Some of them you’re laying on top of the soil because they require sunlight to germinate. Others you’re burying in the soil. My suggestion if you’re starting herbs from seed is to start them indoors. You have more control over the temperature and elements. They don’t germinate well in cold, wet soil. ONC: For many of us without heaps of gardening experience, the idea of starting a home garden can be overwhelming. I famously struggle to keep a house plant alive. What would you say to someone who feels this way but wants to explore growing our own food? KW: It can be overwhelming. There’s a lot of information out there. Some of it is redundant and complicated but it doesn’t need to be. Bite off one little chunk. Think about some salads you want to make this summer. Start with your basics and work your way out. Once your confidence level goes up and your understanding goes up, you take another bite.
PUT ONE BRICK IN THE WALL AT A TIME INSTEAD OF TRYING TO PUT THE WHOLE WALL UP. I teach this way. There is a lot of information. It can be overwhelming. Start one step at a time. Any time you are growing anything, there are
MAY 2022 - 7 successes and failures. It is what it is. It could be something you did. It could be nature. I learned on the job, on my own. When in doubt, I always read the back of the seed packet! Most will tell you how deep to plant the seed and what temperature to germinate it at. You can always go to your zone guide (we’re in 7B) to tell you when to plant (what time of the year) vegetables and herbs. We’re in the Piedmont region (which is the central region). ONC: Growing herbs and spices at home isn’t just about saving money but also health. Can you speak on that? KW: Yes, using herbs and cooking to flavor your food is a lot healthier than all that salt and sugar our taste buds have become accustomed to.
ONE OF THE THINGS I DEFINITELY WANT TO STRESS IS THAT THERE IS FOOD AND THEN THERE IS JUNK. THERE IS NO SUCH THING AS JUNK FOOD. And in our diet, the American diet has become so entrenched through marketing and fast food and junk that we expect to satisfy salt and sugar in our taste buds. We’ve gotten so far away from using herbs to flavor our food, which can reduce these other things that hurt our bodies. For example, bacon is on everything. It’s both salty and sweet. That’s what we’ve become accustomed to. It’s marketing and fast food. Look at our obesity and diabetes as a result of our American diet. We’ve spread that around the world. We can use herbs and spices that are much healthier. There are trace nutrients in herbs. There are minerals and vitamins in herbs. They’re not extremely nutrient dense because they’re so delicate and thin. They’re not like a carrot, which is a bulky item which is much denser and contains quite a few more elements in it. ONC: What would you say are the basics of growing, storing and using herbs? KW: First, growing herbs and using herbs are two different things, but they’re tied together.
MAY 2022 - 8
Annual herbs complete their life cycle in one year; start them from seed. Annual herbs include: •
Anice
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Basil
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Borage
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Calendula (Pot Marigold)
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Chamomile
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Chervil
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Cilantro/Coriander
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Dill Bouquet
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Dill Dukat
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Fennel, smoky
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Marjoram
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Parsley
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Shiso
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Saffron
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Summer Savory
Then there’s storing herbs. That’s important to remember. But there are a few things to think about when you’re beginning. Herbs can be grown from seed or cuttings. Mediterranean herbs such as rosemary or oregano can be grown in well-drained poor soil and they’re perennial herbs, meaning they grow from year to year. They’re difficult to start from seed. Those are the herbs with the highest oil content that store the best when dried. Marjoram, thyme, sage, and rosemary are among these herbs. If you’re using them fresh, you use 3x as much as you use dried because when you dry them the oils become concentrated. You add these to the cooking at the beginning of the cooking time because of their high oil content. If you’re growing leafy herbs such as parsley, dill, cilantro and basil, these are best used when fresh. Basil does not dry well. It loses its flavor. Add fresh herbs at the end of the cooking time because their oils are more delicate. These herbs do not dry well or retain flavor. These are mostly summer-loving herbs, the leafy ones.
PA R S L E Y
BASIL
ANOTHER POINT TO REMEMBER IS THE DIFFERENCE BETWEEN AN HERB AND A SPICE: A PLANT CAN CONTAIN AN HERB AND A SPICE IN THE SAME PLANT. The herb is the leafy part of the plant. The spice is the root or the seed like cilantro or dill. You use the leaf as an herb, and then you grow enough for it to go to seed, which produces the seed we use as a spice such as dill seed. So, the cilantro leaves are used as garnish, and the seeds are coriander. Fenugreek is another one. The leafy part of the plant when it’s young, can be used in salad; the seed it produces is used in Indian cooking. Then there are plants that are just strictly spice like ginger and horseradish. Those are easy to grow as well. Ginger can be started by just allowing the ginger root to start budding on your counter and then you plant it in the ground, and you will have ginger plants. Those are perennial as well, as long as the plant is protected in winter.
MAY 2022 - 9 Also remember that a lot of herbs can be combined when cooking; it’s not just one specific herb. There’s the idea that pesto is only made with basil. Pesto is an Italian word for what we’d call a sauce. It’s not just basil. You can make a pesto out of parsley, fennel and chives, basil and garlic chives, dill and cilantro leaf, etc. These can be used instead of jarred sauces for pasta, for marinating meat and for salads.
Perennial herbs grow for more than one season and most can be started from young plants except for parsley. Perennial herbs include: •
Alfalfa
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Allspice
Sunlight is an important part of growing anything. Most herbs require six hours of sunlight a day, at least, for full development of oils. Just have good, well-drained soil, a mixture of sand and compost, especially for the Mediterranean herbs. They prefer a little sand mixed in with soil. It helps aid in drainage. You plant any herb in soil that is too wet or has too much clay, a mucky type of soil, you won’t get good results.
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Aloe Vera
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Angelica
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Arimony
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Asafoetida
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Avens
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Bee Balm
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Bay leaves
You can buy already started plants, which is a lot quicker but also a lot more expensive. Until you become proficient working with seeds, that’s probably the better way to grow, even though it’s a little more expensive. Starting from seed can be tricky. The size of seeds, the temperature to germinate and the length of time to germinate and become sizeable to plant, these all have to be considered. Rosemary and oregano can take 3 months or more before they’re ready to put out in the garden.
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Catnip
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Chamomile
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Common Thyme
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Dill
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Echinacea
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Fennel
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Lavender
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Lemon Balm
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Mint: Spearmint / peppermint applemint / orangemint
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Marjoram sweet
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Mitsuba
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Oregano
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Rosemary
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Stevia
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Salad Burnet
If you can manage these, you’re chances of success are pretty high.
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Sage
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Tarragon
ONC: What are the biggest myths about herbs and spices?
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Thyme
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Watercress
KW: That they’re too complicated to work with or that they’re too hard to grow. It can seem overwhelming by the learning curve, but you just get your hands in it and take one little bite at a time.
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Yarrow
These are just some of the basics, but you can see how a few tips and tricks can make a big difference in getting started. And always remember, growing herbs comes down to three things: 1. Right Place 2. Right Plant 3. Right Time
ROSEM ARY
O R EG A N O
MAY 2022 - 10
Keith’s Three Steps to Start Growing Herbs at Home 1. Create a sun map, which changes quarterly on the solstice or the equinox. These are the best times to create sun maps. It’s basically determining what part of the yard gets sun and at what time of day. 2. Assess the soil. If it’s too sandy it has to be amended. If there is too clay, it has to be amended as well. Is it hard? Is it easy to dig? Is it loose? 3. Choose the plants you want to start with based on what time of the year it is. Some herbs would do well in the heat (basil) and some herbs (parsley, cilantro and dill) would wilt in the heat. You may want to plant those in a shadier part of the yard or wait to grow those until late summer or early fall, when the weather cools off.
S AGE
ONC: What advice would you give someone who feels that way? That growing herbs and spices is too complicated? KW: To start with some of the simpler of the salad herbs (parsley, dill, cilantro, fennel or basil) and one or two of the perennial herbs (oregano and rosemary seem to be the easiest to grow) and then expand on that. I grow herbs people have never heard of, but I started small. Za’atar is a hybrid of oregano, marjoram and thyme and is also a Middle Easter mix or sauce, kind of like a garam masala. It’s different from region to region. One Za’atar mix might be completely different from your next-door neighbors depending on what’s put in it. It’s kind of like a curry. There’s a wide world of herbs out there, but start small. ONC: What is the easiest herb to grow? KW: Probably parsley. The seed is larger, and it can take up to 20 days to germinate. It requires a little patience, but it’s easy after that if you follow the proper methods. You harvest parsley leaves from the outside of the plant, not the inside. The inside contains the crown of the plant. ONC: Which herb, in your experience, is the hardest? What is the orchid of herbs? KW: I’d have to say lemon verbena. It can be used in a number of dishes that you’d use any of the other lemon herbs like lemon balm. It can be used in teas and in baking. It can be used in a marinade. It can be used in a dessert. There is one dessert with lemon balm that is out of this world. Lemon balm, mint, avocado and confectioner’s sugar mixed up in the blender. It’s out of this world. You can use it as a dip for fruit or as the icing on a cake. ONC: What are some of the classes you’ve taught on herbs? KW: I’ve taught just about everything. A few examples include:
MAY 2022 - 11 •
Herb Cultivation, Propagation, Maintaining, Storage, Cooking and Preserving
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History of Herbs
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Art of Growing Herbs
TA R R AG O N
I teach how to grow herbs and spices, how to use them and how to not be frightened of them – and to save money and have a greater wealth of options – more than the grocery store offers. There are so few herbs available at a grocery store unless you go to a fancy store. The reason they don’t carry them is because people aren’t buying them fresh, and it’s just like produce – it gets thrown out because they have such a short shelf life. If you have them in the garden, you’ve got access to them. People also feel disappointed thinking they can grow herbs in their kitchen windowsill year-round. Most of those only do well in small pots in a window for a short period of time. Again, it will depend on what time of year. A basil plant in the window in the winter won’t do well. People get disappointed when they buy an herb plant and they put it in the window, and it isn’t there year-round. They get disappointed and drop the subject. Even in a pot, with herbs, the herb will only do well in that pot for a certain period of time. People go spend $50 on a pot of herbs. Six weeks later, it’s looking mangy. Either they didn’t take care of the herb correctly, or the plant got worn out being in the pot. But growing herbs can save money because you may cook a dish that requires 2 tablespoons of dill, for example. You use what you need, and the rest gets thrown out. If you have a garden, you pick what you need and that’s it. ONC: Finally, I have to ask: what is your favorite herb? KW: I don’t really have one. I like working with them all.
T H YM E
MAY 2022 - 12
Cilantro Mint Pesto
RECOMMENDED BOOKS
Ingredients: The Cook’s Herb Garden: Grow, Harvest, Cook by Jeff Cox and Marie Pierre Moine
Herbs & Spices: Over 200 Herbs and Spices, with Recipes for Marinades, Spice Rubs, Oils, and More by Jill Norman
The Pesto Cookbook: 116 Recipes for Creative Herb Combinations and Dishes Bursting with Flavor by Olwen Woodier
Chef’s Guide to Herbs & Spices: a Quick Study Laminated Reference Guide by Chef Jay Weinstein
• 1 cup cilantro • ½ cup mint • ¼ cup toasted almonds or walnuts • ¼ cup freshly-juiced lemon • ¼ - ½ cup olive oil • Salt and pepper to taste • Pinch of red pepper flakes (optional) Directions: 1.
Add all ingredients to a food processor (or blender) except the olive oil. Pulse all of the ingredients until blended and begin slowly adding olive oil in a steady stream as you continue pulsing. Blend to desired consistency, usually a little chunky rather than fully blended. Pesto is not smooth but a little rough.
2. Taste and adjust with the lemon and/or salt & pepper as needed. 3. Serve on meat, vegetables or pasta. Notes: Begin by washing your herbs in cold water (warm water will wilt them) and patting them dry. Dirt on the herbs can result in gritty pesto, so be sure your herbs are clean. Roasting your nuts before making the pesto really does level up your pesto game. Be sure to cool the nuts, however, before using them; otherwise, the nuts will turn to a gummy paste. Pesto keeps in the refrigerator for up to 4 days.
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7 A Life 1 Plan2Community 6 5 offered 3 by8Liberty 9 Senior 4 Living
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122029 quail haven love it here couple on bench ad-ONC.indd 1
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LIVE at Quail Haven Village, a Senior 5 4 Living 8 6 Community, 9 1 7 and... 3 2
8 5 the2 picturesque 1 6 4 location 9 7 conveniently 3 LOVE 9 6 close 1 to7 the8 Village 3 4of Pinehurst 2 5 LOVE the INSPIRE wellness program that 4 7 3 5 2 9 8 1 6 helps promote an active lifestyle
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LOVE the newly renovated garden 1 9 apartment 6 2 4homes 5 3 8 7
LOVE 7 2 the4 continuing 3 1 8care6on-site 5 9to provide peace of mind. Puzzle 12 (Medium, difficulty rating 0.58) Call 910.537.6812 to schedule a tour and 9 see1 why 2 residents 7 6 4don’t8 just 3 live5 here, they LOVE IT HERE.
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6 Blake 8 5Blvd., 3 Pinehurst, 2 7 9NC 28374 1 155 QuailHavenVillage.com
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© 2022 Quail Haven Village
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3/11/22 2:09 PM
MAY 2022 - 15
Music
can name the unnameable and communicate the unknowable. - LEONARD BERNSTEIN
We value your trust and loyalty. Our commitment to your safety remains our number ONE priority. We're excited to welcome you back to a safe
It has always been universally understood that listening to favorites is enjoyable and can lift one’s mood. However, during the past few years we’ve come to better understand the therapeutic value music can have on those with dementia.
We are happily accepting new patients!
For qualified individuals, AOS & Friends Care offers a program which provides a music player loaded with personalized songs.
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To learn more about the Personal Music Player and other AOS & Friends Care programs/services:
o W E Do T
910.585.6757 info@aosfcare.org www.aosfcare.org www.facebook.com/AOSFriendsCare
305 Page Road | Pinehurst, NC
The Experts in Aging Well
910.692.0683 | AOSNC.com Schedule a care management consultation in May to receive a copy of our Life Planning Guide.
MAY 2022 - 16
Make Every Day Five Star
At Fox Hollow Senior Living, our residents have the opportunity to do everything they’ve always loved. With Five Star Dining, days filled with friends and adventures, you can be yourself again – while we take care of the rest. FOX HOLLOW SENIOR LIVING COMMUNITY 190 Fox Hollow Road • Pinehurst, NC 28374 910-695-0011 • www.FoxHollowSeniorLiving.com ASSISTED LIVING • MEMORY CARE RESPITE/SHORT-TERM STAYS ©2021 Five Star Senior Living
Call to visit and explore our community.