Walking is one of the most accessible forms of exercise available, but its simplicity belies the extensive array of health benefts it ofers. Te act of walking has been found to bolster physical health, enhance mental well-being, and even contribute to social and environmental advantages, many of which are ofen overlooked.
First and foremost, walking can signifcantly impact one’s physical health in surprising ways. Beyond the expected improvement in cardiovascular and muscular ftness, regular walking has been associated with a reduced risk of chronic diseases such as type 2 diabetes, heart disease, and certain types of cancer. It also helps in the management of hypertension and contributes to bone density, reducing the risk of osteoporosis.
Another beneft of walking is its role in weight management. Tis low-impact exercise revs up the metabolism and helps in burning calories. Surprisingly, walking at a brisk pace can burn almost as many calories as jogging for the same distance, making it an excellent option for those looking to manage their weight without the stress of high-impact exercise.
Te mental health benefts of walking are just as compelling as the physical. Studies have shown that walking can decrease symptoms of depression and anxiety. It promotes the release of endorphins, chemicals in the brain that act as natural painkillers and improve the ability to sleep, which in turn reduces stress.
Walking can also sharpen your mind. It has been found to improve cognitive function and can even slow the cognitive decline in the elderly. A brisk daily walk could bolster memory and attention and has been linked to a lower risk of dementia.
On a social level, walking with friends or joining a walking group can foster connections and contribute to a sense of community. Tis social interaction is a highlighted beneft that may lead to stronger relationships and improved emotional support networks.
Moreover, choosing to walk instead of drive has a positive impact on the environment by reducing carbon footprints.
Tis sustainable mode of transport contributes to cleaner air and reduces trafc congestion.
Tere’s also a surprising link between walking and creativity. A study by Stanford University found that walking boosts creative inspiration by an average of 60%. On a related note, walking can improve productivity; a short walk can rejuvenate the mind, leading to increased focus and efciency upon returning to tasks.
Walking also presents an opportunity for mindfulness. Engaging with the surroundings during a walk—observing the colors, sounds, and smells—can contribute to a mental reset, providing psychological relief and perspective during a busy day.
Regular walkers ofen report better quality sleep, owing in part to the physical tiredness induced by the exercise, but also due to the reductions in stress and anxiety levels that walking can provide.
Regular walking may also give your immune system a boost. Moderate-intensity exercise such as walking can strengthen the immune system, helping you fend of colds and viruses.
Lastly, walking could be your secret to a longer life. Numerous studies suggest that those who engage in regular walking have a lower mortality rate compared to sedentary individuals.
In underestimating walking, many overlook a powerful tool that supports holistic health and well-being. Integration of regular walking into one’s routine can unlock a multitude of benefts that enhance quality of life in ways that many may fnd surprising. Whether you’re looking to improve your physical ftness, bolster your mental health, or simply looking for a sustainable way to get around, don’t underestimate the power of putting one foot in front of the other.
The battle against household odors is a common struggle that can afect the ambiance and perceived cleanliness of any home. From the lingering scent of last night’s dinner to the musty odor of a poorly ventilated bathroom, household smells can be persistent and challenging to conquer. However, with a strategic approach and consistent efort, maintaining a fresh and pleasant living space is entirely achievable.
Before you can efectively eliminate odors, it’s crucial to identify their sources. Look for areas that are prone to dampness or lack of ventilation like bathrooms, laundry rooms, and basements. Don’t overlook less obvious sources such as pet bedding, trash cans, or old carpets and furniture.
A regular cleaning schedule is the frst-line defense against household odors. Tis includes washing dishes daily, taking out the trash regularly, and doing laundry ofen. Surfaces that are frequently touched like doorknobs, light switches, and countertops should be wiped down regularly with a disinfectant cleaner to prevent the buildup of grime and odors.
Turn to natural solutions for a fresh-smelling home. Boiling cinnamon sticks, citrus peels, or vanilla in a pot of water can infuse your home with a pleasant aroma. Alternatively, placing bowls of white vinegar or baking soda around the house can help to absorb stubborn odors.
Ensure your home is adequately ventilated. Open windows to allow fresh air in and stale air out, particularly afer cooking or showering. Additionally, regularly replacing HVAC flters can greatly improve indoor air quality by trapping odorcausing particles before they spread.
Sof surfaces like carpets, curtains, and upholstered furniture can harbor odors. Schedule regular deep cleanings using a steam cleaner or enlist professional services. For everyday freshness, a sprinkle of baking soda followed by vacuuming can help to neutralize fabric odors.
For pet owners, controlling odors means extra attention to pet hygiene and their living areas. Bathe pets regularly, wash pet bedding frequently, and maintain litter boxes by scooping daily and changing the litter ofen.
Te kitchen can be a hotspot for odors. Clean your refrigerator regularly, dispose of expired food, and don’t forget to deodorize the garbage disposal by running lemon rinds, salt, and ice cubes through it. Also, be sure to clean the oven and microwave ofen to prevent burnt food smells from lingering.
Lastly, prevent odors before they start. Using smaller trash bags that get taken out more frequently, using liners in trash cans, and enforcing a no shoes policy indoors can minimize the introduction and spread of unpleasant smells.
In conclusion, with a combination of regular cleaning, identifying and tackling sources of odor, as well as utilizing natural and preventative measures, unpleasant household odors can be conquered, leaving your space feeling fresh and inviting. Remember that consistency is key; by incorporating these practices into your daily routine, you can maintain a pleasant-smelling home all year round.
Allergies can be a seasonal nuisance or a year-round trial, but understanding how to manage and mitigate them can lead to a more comfortable life. One crucial step is to identify your specifc allergens with the help of an allergist. Once identifed, take measures to minimize exposure—this could include using air purifers, frequently cleaning your living spaces to remove dust and pet dander, and avoiding outdoor activities during high pollen counts. Over-the-counter antihistamines are ofen efective for managing symptoms, but for more severe cases, your doctor may prescribe stronger medications or recommend immunotherapy. Additionally, maintaining a healthy diet and staying hydrated can bolster your immune system, aiding in the overall management of allergic reactions. Remember, while allergies can be persistent, they don’t have to control your life. With the right strategies, you can minimize their impact and breathe easier.
In addition to medical treatments, there are natural remedies that can complement your allergy management plan. Incorporating local honey into your diet, for example, is believed by some to help your body acclimate to the pollen in your area. Herbal supplements such as butterbur or spirulina
have also shown promise in reducing allergic reactions. Nasal irrigation with saline solution can efectively clear out irritants from the nasal passages, providing relief from symptoms. While the efcacy of these natural methods can vary from person to person, they may be worth considering in conjunction with traditional medical advice for a holistic approach to allergy relief. Always consult with a healthcare professional before starting any new remedy to ensure it’s safe and appropriate for your specifc health needs.
Lifestyle adjustments can also play a signifcant role in allergy prevention. For instance, staying indoors on dry, windy days or afer thunderstorms, when pollen counts are typically higher, can prevent symptoms from faring up. When you do go outside, wearing sunglasses and a hat can help keep pollen out of your eyes and hair. Moreover, changing clothes and showering afer spending time outdoors can limit the spread of allergens throughout your home. Investing in hypoallergenic bedding and regularly washing bed linens in hot water can curtail the presence of dust mites and other irritants. By being proactive and incorporating these preventative measures, individuals with allergies can ofen reduce their reliance on medications and enjoy a better quality of life.
Ensuring your living environment is conducive to reducing allergens can be highly efective. Regular use of highefciency particulate air (HEPA) flters in your vacuum cleaner and heating/cooling systems can trap airborne allergens such as pollen, dust, and pet dander. Additionally, choosing hardwood foors over carpeting can decrease the accumulation of allergens in your home. It’s also benefcial to keep windows closed during high pollen seasons and to use air conditioning in your home and car to keep air clean and dry. Furthermore, monitoring pollen and mold counts via local weather reports can help you plan your activities on days when allergen levels are lower, making symptom management more manageable.
While the above pointers can signifcantly alleviate allergy symptoms, tracking your allergy triggers and symptoms can equip you with valuable insights for their management. Consider maintaining an allergy diary where you note down the severity of your symptoms in relation to your environment and activities. Tis proactive approach can help identify patterns and triggers that may not be immediately obvious. Sharing this information with your allergist can lead to a more personalized allergy management strategy, allowing for adjustments in treatment plans that are better suited to your lifestyle and specifc allergy profle. Remember that management of allergies is ofen a dynamic process, requiring adjustments based on efcacy of treatments, changes in allergen exposure, and lifestyle modifcations.
National Quilting Day is a vibrant tapestry of creativity and tradition celebrated across the quilt-loving community. On this day, enthusiasts come together to honor the art and craf of quilting—an activity steeped in history, yet continuously evolving with modern times. Whether you’re a novice or an expert, there’s no shortage of ways to partake in the festivities. From engaging in communal quilting bees and attending workshops, to visiting quilt exhibits or simply dedicating the day to working on personal projects, National Quilting Day is the perfect opportunity to stitch new memories while embracing this timeless craf.
One of the best ways to commemorate National Quilting Day is by participating in a quilt challenge. Tis involves creating a quilt based on specifc guidelines or themes provided by an organizer, such as using a particular fabric, technique or color scheme. Tese challenges not only push your creative boundaries but also provide an opportunity to connect with like-minded individuals and view their interpretations of the same challenge. You can join quilt challenges organized by local quilt guilds, online communities, or even create your own with friends and family.
Gather fellow quilters, friends, and family to celebrate National Quilting Day with a quilting party. You can host it at your home or a local community center. Te key is to have fun while quilting together and appreciating each other’s work. You can set up diferent stations for hand-
quilting, machine sewing, cutting fabric, and even designing quilt patterns using sofware like Quiltster. Make it a potluck by asking everyone to bring their favorite dish, and perhaps even have quick quilting competitions or games with prizes for added entertainment.
Expand your quilting skills by attending a workshop or class on National Quilting Day. Many quilt shops, community centers, and organizations ofer classes that cater to diferent techniques, levels of expertise and interests. You can learn new skills such as hand embroidery, applique or freemotion quilting, or take a class on designing your own quilt patterns. It’s also an excellent opportunity to meet and learn from expert quilters while making new friends.
Visit a quilt exhibit either in person or online to celebrate National Quilting Day. Many museums, galleries, and quilt shows feature beautiful quilts created by talented artists from around the world. You can marvel at intricate designs, learn about diferent techniques and styles, or even purchase unique pieces for your collection. If you’re unable to attend a physical exhibit, many organizations also host virtual exhibits with high-quality images and detailed descriptions.
Use National Quilting Day as an opportunity to give back to the community by joining a quilting charity or donation drive. Many organizations collect handmade quilts for various causes, such as pediatric cancer patients, veterans,
homeless individuals, and disaster relief eforts. You can also donate fabric scraps or participate in making quilt blocks that will be assembled into full quilts by others. Not only will you be using your quilting skills for a meaningful cause, but it will also give you a sense of fulfllment and contribution to society.
For some quilters, National Quilting Day is the perfect excuse to dedicate an entire day to their personal projects. You can set aside all distractions and immerse yourself in your favorite quilting activity, whether it’s hand-quilting, piecing a quilt top or experimenting with new techniques. It’s the ideal opportunity to relax, recharge and indulge in your passion for quilting.
National Quilting Day is a time to celebrate the rich heritage of quilting while embracing its modern evolution. Whether you choose to join a community event or enjoy solitary quilting, the day ofers endless possibilities to learn, create, and connect with others who share your love for this timeless craf. So mark your calendars for National Quilting Day and start planning how you’ll make it a memorable one!
What is the gut-mind connection? Te body-mind connection is a biological fact, and an essential link to understand when it comes to our whole body health. Tere is a link between our mood, and our food.
Te mind is associated with the brain, the two terms are ofen used interchangeably. Our brain talks to our gut, and our gut talks back. If you’ve ever had a “gut feeling”, you’ve experienced this communication. It’s how the thought of an exciting event can make you feel “butterfies in your stomach”, while the thought of something dreadful might be “gut-wrenching”. And it’s how the feeling in your gut can infuence your decision-making, as in “going with your gut”.
Tink of your brain and gut as best friends.Tey talk about all kinds of things, from practical, physical, to emotional matters. More information passes between your brain and your gut than any other body system. In fact, there are more nerve cells in your gut than anywhere else in your body outside of your brain. Tis profound connection is powerful, and complex,to say the least.
What happens is, signals pass through our digestive system, and central nervous system, and our health and, or, our dis-ease, can afect the other. It is vital to listen to our body when it’s trying to communicate to us.
For example, my body doesn’t like cafeine frst thing in the morning. It gives me this information through discomfort in my stomach, it starts to gurgle, and feels bloated.
However, If I start my day by having a warm lemon water, and a nourishing tea with soothing herbs, like licorice root, I can then enjoy a couple of cups of cafeinated tea, throughout the day. We now know that our digestion dictates how we feel, both in our body, and our minds. Tis is an incredible system that is always communicating to us, if we are willing to listen.
What we put into our bodies, and when, will determine how we move throughout our days. It is important to be mindful of the body’s signals, if we want to feel our best.
Feed your body nourishing whole foods, have a 10 oz glass of warm lemon water before that cup of cofee. I believe we should have all the foods we enjoy, in moderation. Every one of us is unique, we have to investigate, and discover what works best for ourselves. Give honest attention to your body, and you will see what your gut is trying to tell you.
To your good health.
If you are a curious person join me on my Podcast ~ a taste for all seasons
Listen to the latest episode ~ Te Gut - Mind Connection ~ A conversation with Marille Bachman of BellyLaugh ~ Herbs for happy healthy bellies
All episodes are on LaurieRichardone.com ~ or wherever you listen to your podcasts.
Laurie Richardone is an inspirational seasonal chef and certifed wellness coach.
To work with Laurie, visit LaurieRichardone.com/contact
1 cup dry lentils/ french green or brown
2 1/2 cups vegetable broth
3 tbsp. faxseed meal (ground faxseed)
1/3 cup water
2-3 tbsp. olive oil
4 garlic cloves, small
1 onion, fnely chopped
1 yellow squash, fnely chopped
1 celery stalk, fnely chopped
3/4 cup oat or almond four
1/2 lemon, juiced
1 tbsp. fresh thyme, minced, or 1 tsp.dry 1/2 cup fresh parsley, chopped
1 tsp. cumin seeds, toasted, then ground 1 tsp. sea salt, or to taste
1/2 tsp. red chili powder, optional
Glaze
3 tbsp. tomato paste, organic
1 tbsp. apple cider vinegar, or lemon 1 tbsp. pure maple syrup
Method ~ Prepare the lentils. Can be made 1-2 days ahead. Rinse the lentils (I use french lentils for this recipe). In a sauce pan, or medium pot, add vegetable broth. Bring to a boil, cover, and simmer for 30-40 minutes. It’s fne if they get over cooked. Let sit for 10 minutes, to cool slightly. Tere
shouldn’t be that much broth lef, so do not strain. In a blender or processor, pulse the lentils, leavening some chunky.
Make fax egg: In a small bowl, add ground fax with 1/3 cup water. Set aside for 10- 15 minutes. Tis is our binder, to hold the loaf together.
Preheat the oven to 350 ~ Bake in the oven for 45-55 minutes. Let sit for 10 minutes before slicing. In a saute pan, heat the olive oil. Saute all the vegetables, along with the spices, over medium heat. Set aside to cool. Taste for seasoning
Assemble the loaf ~ Combine the sauteed vegetables with the lentils, oat four and fax egg. Mix well. Taste, and adjust as needed. Fold in the fresh herbs. Add more four if it feels to loose. Place the mixture in a parchment lined 9x5 loaf pan. Leave the parchment overlapped for easy removal.
Glaze ~ Combine all the ingredients in a small bowl. If it feels too thick, add a bit of water. Spread evenly over the loaf before cooking. Double the glaze recipe, if you desire more glaze afer cooking.
Laurie Richardone is a seasonal gluten free chef and certifed health coach. To work with Laurie, visit LaurieRichardone.com
Asheville Realty & Associates - Bob Ray
1308-A Patton Avenue, Asheville
828-507-7853
I specialize in Senior Real Estate Representation. I am an Asheville native with 28 years experience in our market.
www.ASHREAL.com Bob@ashreal.com, call, text, or email me.
Blue Ridge Properties Group
22 N. Main Street, Weaverville 828-658-5200
“We’ve got agents who remember encyclopedias, the Eagles and life before Netfix. Tey’ve kept up with technology but haven’t forgotten how to interact with real people. Tey have experience, extensive area knowledge and are just plain fun to work with. Looking to buy or sell, give us a call!”
Century 21 Mountain Lifestyles - Martha Lowe
1210 Hendersonville Road, Asheville 828-777-4364
“I love homes and I love people”! My experience includes 34 years in banking as well as 20 years in real estate. I want to earn your business.
C entury 21 Mountain Lifestyles - Owen Fields
1210 Hendersonville Road, Asheville 828-777-5447
2011 Asheville Realtor of the Year. Specializing in estate sales. Available nights and weekends.
Norma Clayton Realty
262 S. Caldwell St., Brevard 828-384-1806
Your HomeTown Realtor in Brevard. A team of real estate professionals dedicated to helping you fnd your perfect place. Let us show you why we love calling Transylvania County home. www.brevardrealty.net
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.
115 N. Main St., Weaverville 828-226-2269
With years of experience working with Buyers, Sellers and Small Commercial it is my goal to complete transactions with well satisfed customers! I will work hard to earn your trust and build lasting relationships. Let me be your Real Estate Go-To Expert!
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
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
Tammie Crawford
145 Weaver Blvd, Weaverville
828-484-9201
We carry the industry’s leading manufacturers of hearing aids at some of the most afordable prices. www.elitehearingcenters.com
Ingles Pharmacy
Prescriptions ready when you need them, every time. www.ingles-pharmacy.com
5593 Old Haywood Rd, Mills River
828-684-4857
Make your rehabilitation or long-term stay at a skilled nursing facility a positive experience. We ofer our residents a warm community dedicated to seeing them achieve their health goals. www.sanstonehealth.com/lodgeatmillsriver
McCraw Insurance
Rena McCraw Agent
828-696-4940
578 Upward Rd, Suite 1, Flat Rock, NC 28731
Open M-F 9:00 a.m. - 5:00 p.m.
Specializing in Life, Health, Medicare, Home Health Care, Dental and Vision
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
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
32 N. Main St, Weaverville.
828-484-7200
Fabric, Supplies, Longarm Quilting and Machine Service. Our passion is supporting all people in their desire to learn to sew and quilt.
Asheville Cotton Co.
1378 Hendersonville Rd, Asheville
828-277-4100
With the help of a super friendly, knowledgeable and talented staf, the shop now boasts more than 10,000 bolts of quilting cotton, representing more than twenty major brands. We ofer a variety of classes, bringing in both local and national teachers. www.ashevillecottonco.com
Stephens Upholstering Co.
220 Weavervile Rd, Asheville
828-645-3422
Get furniture upholstery, drapery fabrics, blinds, and hardware right here. www.stephensupholstery.com
190 Weaverville Hwy, Asheville.
828-658-3700
A unique garden and gif shop ofering whimsy to the refned, bringing the outdoors in.
In my opinion, music found Kendra Penland, instead of the other way around. She’s spent years nurturing her talent rather than forcing it on people and as a result, her fan base has grown and continues to grow by leaps and bounds.
Her singing voice is deep, emotive, tinged with just enough rasp to draw us in with a sigh. She understands what each song deserves and as she explores how she can bring feelings to the surface, we respond in kind.
Because of our mutually busy schedules, the most convenient way to conduct the interview was for me to send her some questions that she answers in her own words herein.
Let’s get to know Kendra Penland, shall we?
Where were you born and raised? I was born in Charlotte, NC, adopted as an infant. I was raised primarily in Farmington, NC, and I have a younger brother who was also adopted.
What were your interests as a kid and who did you want to grow up to be? I was into fashion design and would sew
clothing lines for my Barbies. I rode horses, played soccer and tennis, and I recorded myself singing with my boom box.
Did you do anything musical in grade school or high school? I was in chorus and was in some musicals, but I never thought it would be my career.
When and how did you decide to start gigging and booking shows for yourself? I was working in restaurants when I was 19 and 20 and inevitably afer shifs I would end up at a house party where someone was playing music and I might sing. I never thought much about it until a friend who owned one of the places where I worked passed away. I was asked to sing at his memorial. A couple of music venue owners were at the service and suggested I put together a band and they said if I did, they’d book me.
How did you meet/fnd your current band mates? I met guitarist Jef Mooney and bassist James Fisher at LEAF, and I met drummer David Ackley at Ginger’s Revenge. We’ve been playing together for seven years. I love playing with them; they’re like family to me.
How would you describe your sound? It’s an eclectic mix,
everything from obscure Indie to Jazz, Blues, Soul, Country, Yacht Rock, murder ballads.
How did you come up with the band name, “Melodic AF?” I used it in an ofand, descriptive, sarcastic comment before we became an actual band and it stuck!
Tell us about your kids...I have 2 sons, Clem and Vaughn. Tey’re both really cool humans. Clem is a talented musician, a painter who has sold multiple pieces, and he’s a published writer who has released some fantastic songs. Vaughn has an authentic, candid and thoughtful way of moving through the world. He loves the outdoors and just started guitar lessons. Tey’re kind, smart, and hilarious. I’m incredibly proud of them.
What is it about performing/writing/singing that keeps you seeking opportunities to do so? I love the connection with fellow musicians as we help to create an enjoyable vibe for the audience. Playing and writing music is therapy for me. I love telling a story musically that others can connect with through melody and lyric.
You’ve got a weekly Tursday residency at the Root Bar in East Asheville called “Kendra & Friends.” How did that start? I’ve been bartending, playing music and hanging out there for years. At the end of 2022, Cori, the music booker, asked if my band wanted to play weekly through the winter to lure folks in during the slow season. Since my guys are pretty busy, I thought it would be cool for me to host and invite other musicians from every genre to join me each week, saving one week per month for the band and me to play. I also wanted to structure it diferently than other residencies, where I sit in with my guests, and let them drive the set lists.
How do you decide who to invite? I pick a mix of musicians with diferent styles. Some I have played with many times, some never. Some of them are more well-known, and some less so, but everyone I book is incredibly talented.
Who’s on your calendar in the coming months? I’ll have Owen Walsh, Free Champaign, Allen Dale Sizemore, Dan Johnston, Mikal Oliver, Anuraag Pendyal, Te Hail Bop Group and of course, Melodic AF.
Describe your favorite moment on stage so far and why? It has to be the week the band and I played one of my originals. It’s a song I wrote about my paternal Granny. My parents were there and I remember I lost it because when we fnished, my dad gave me a standing ovation.
Other than your regular Tursdays at Te Root Bar and your guest spot with me at the Invitational Blues Showcase at One World West on March 2nd, what other performances
are on your calendar? Melodic AF is booked the frst Fridays of each month, 9 to midnight at the Town Pump in Black Mountain.
Kendra is excited to be releasing her frst original album this year too, where she’s been exploring for the frst time, cowriting and collaborating with other artists.
Her warm, captivating, gregarious demeanor glows on and of the stage. A quintessential song interpreter, her magic enchants the listener. With a big, loving personality, Kendra takes advantage of the band breaks by greeting everyone in attendance, thanking them for coming and making sure everyone is having a good time. And we so are!
Follow Kendra on Facebook and Instagram:
https://www.facebook.com/wearemelodicAF
https://www.facebook.com/kendrapenlandmusic
https://www.instagram.com/kendrapenland/?hl=en
https://www.instagram.com/wearemelodicaf/
Peggy’s March performance dates:
Sat Mar 2nd - One World West Invitational Blues Showcase featuring Kendra Penland and Patrick Locket, 4pm-7pm
Turs Mar 7th – River Arts District Brewing Company with Kelly Jones and Aaron Price, 6pm-8pm
Fri Mar 8th – Mills River Brewing with Kelly Jones and Quinn Sternberg, 6:30pm-9:30pm
Sat Mar 9th – Connestee Falls Blue Ridge Lounge, Brevard, NC 7pm-9pm
Sat Mar 16th – Te Buzz, Hendersonville, NC with Bill Lofus & Charlie Wilkinson, 6pm-8pm
Turs Mar 21st – River Arts District Brewing Company with Kelly Jones, Ruthie & Andy Hunter, 6pm-8pm
Sat Mar 30th – Sierra Nevada Brewing, Mills River NC Peggy Ratusz & Daddy LongLegs Blues & Dance Band 2pm-5pm
Sun Mar 31st – Easter Sunday Funday with Adam Rose and Bob Songster, 4pm-7pm
Baking soda, or sodium bicarbonate, is more than just a key ingredient in your baking recipe; it’s a versatile compound that has a multitude of uses around the home. From cleaning and deodorizing to personal care and health remedies, the applications of baking soda are wideranging and ofen surprising. In this article, we’ll explore 20 innovative ways to use this common household item to make your life easier, cleaner, and more sustainable.
Kitchen Scrub: Mix baking soda with a little water to form a paste, and use it to scrub away stubborn kitchen grime without scratching surfaces.
Freshen Carpets: Sprinkle baking soda on carpets, let sit for 15 minutes, then vacuum it up to neutralize odors.
Gardening Aid: Mix a teaspoon of baking soda into soil around tomato plants to sweeten the tomatoes.
Unclog Drains: Pour a half-cup of baking soda followed by a half-cup of vinegar down your drain to help clear clogs; fush with hot water afer a few minutes.
Laundr y Boost: Add a half-cup of baking soda to your laundry to enhance detergent performance and to brighten whites.
Soothing Foot Soak: Dissolve 3 tablespoons of baking soda in a tub of warm water for a relaxing foot bath that sofens the skin and neutralizes foot odor.
Silverware Polish: Create a paste with three parts baking soda to one part water and apply it to tarnished silverware; rinse of afer rubbing gently, for a brilliant shine.
Stain Remover: Apply a baking soda paste to stains on fabric and let sit before washing to help lif the stain.
Insect Bites Relief: Make a paste with baking soda and water and apply it to insect bites to alleviate itching and reduce redness.
Deodorize Refrigerator: Place an open box of baking soda in the refrigerator to help absorb unwanted smells and maintain freshness.
Mouthwash Alternative: Dissolve a teaspoon of baking soda in a glass of water to create a mouthwash that neutralizes odors and can help with sore throat.
Surface Sanitizer: For a gentle yet efective cleaner, sprinkle baking soda on a damp sponge and sanitize kitchen and bathroom surfaces.
Fire Extinguisher: Keep a box of baking soda near your stove to quickly extinguish small grease fres by smothering the fames.
Shoe Deodorizer: Sprinkle baking soda inside shoes to absorb moisture and eliminate odors. Tap out excess powder before wearing them again.
Exfoliating Scrub: Use a paste of baking soda and water for a natural, gentle exfoliator that leaves skin feeling sof and rejuvenated.
Hairbrush Cleaner: Soak hair brushes and combs in a solution of warm water and a teaspoon of baking soda to remove natural oil build-up and hair product residue.
Produce Wash: Mix a sprinkle of baking soda in water to wash fruits and vegetables, helping to remove dirt and residue.
Hand Cleanser: Mix baking soda with a bit of soap and water for an efective hand cleanser that gently scrubs away dirt and neutralizes odors.
Relieve Heartburn: A half-teaspoon of baking soda mixed in a glass of water can act as a homemade antacid to relieve heartburn and acid indigestion.
Homemade Playdough: Combine 2 cups of four, 1 cup of salt, 2 tablespoons of cooking oil, 2 tablespoons of cream of tartar, 1.5 cups of boiling water, and a few drops of food coloring with a tablespoon of baking soda for an easy-tomake playdough for children.
With these 20 innovative uses for baking soda, it’s clear that this humble kitchen staple is truly a jack-of-all-trades. It’s not only cost-efective and widely available, but also a greener alternative to many chemical-laden products found in stores. So the next time you encounter a household challenge, reach for the baking soda, and you might be surprised just how many roles it can fulfll.
For those looking to reduce their sugar intake without forgoing the delights of fresh fruit, certain options can satisfy your sweet tooth while keeping the sugars in check. Here are some top low sugar fruits and the health benefts they ofer:
• Berries: Strawberries, blackberries, and raspberries are not only low in sugar but also high in fber and antioxidants. Tese nutrients support heart health and may reduce the risk of chronic diseases.
• Kiwi: Tis small but mighty fruit is rich in vitamin C and dietary fber. Te low sugar content makes it an excellent choice for a nutrient-dense snack.
• Avocado: Although not typically thought of as a fruit low in sugar, avocados are indeed classifed as such. Tey are rich in healthy fats and help in maintaining good cholesterol levels.
• Peaches: Deliciously sweet yet low in sugar, peaches can be a great addition to a healthy diet. Tey are also rich in vitamins, minerals, and antioxidants.
• Melons: Watermelon and cantaloupe have a high water content and are refreshing with a sweet taste. Tey provide hydration with a minimal sugar load.
Each of these fruits packs a nutritional punch with their unique set of vitamins, minerals, and other benefcial compounds, making them perfect for those on a low-sugar diet. Incorporating these fruits into your meals and snacks can help you maintain a balanced diet while enjoying nature’s sweetness.
While these fruits are delightful on their own, they can also be transformed into mouth watering dishes. Here are some
serving suggestions and simple recipes to incorporate these low-sugar fruits into your meals:
• Berries: Toss a mix of berries in your morning oatmeal or yogurt for a nutritious start to the day. For a refreshing dessert, blend frozen berries into a smoothie or use them as a topping for a slice of whole-grain toast spread with low-fat ricotta cheese.
• Kiwi: Slice kiwi and add it to a tropical fruit salad or layer it with yogurt and granola for a tangy parfait. Kiwi also makes a stunning garnish on pavlovas and adds an appealing zest to salsas.
• Avocado: Spread mashed avocado on whole-grain toast and sprinkle with lemon juice and black pepper for a flling breakfast. Another great option is to create a creamy avocado smoothie by blending it with a handful of spinach, a squeeze of lime, and unsweetened almond milk.
• Peaches: Grill peach halves and serve with a dollop of Greek yogurt for a smokey-sweet dessert. You can also chop peaches and mix into a low-sugar pancake batter for a delightful breakfast treat.
• Melons: Cube watermelon or cantaloupe and thread onto skewers with fresh mozzarella and basil leaves for a refreshing appetizer. To beat the heat, blend melon chunks with ice and a touch of mint for a revitalizing summer slushie.
Experimenting with these fruits in recipes not only diversifes your palate but also enlivens your cooking routine, proving that low-sugar options can still be indulgent and satisfying.
Guilt tripping, a common manipulative tactic, can have profound efects on both our mental and physical health. It involves inducing feelings of guilt in another person to manipulate their thoughts and actions, leading to stress and strain in relationships. Sustained exposure to guilt tripping can trigger chronic stress responses in the body, potentially leading to anxiety, depression, and a diminished sense of self-worth. Tese psychological stresses can have tangible physical side efects, such as headaches, sleep disturbances, and even a compromised immune system. Tus, it is crucial to recognize guilt tripping behaviors and establish healthy boundaries to protect our overall well being.
Understanding the dynamics of guilt tripping allows individuals to foster resilience against such manipulative behaviors and encourage supportive, guilt-free interactions. By promoting open and honest communication, we can cultivate relationships rooted in respect and mutual understanding, rather than obligation and psychological control.
Exemplifying the concept of guilt tripping can involve interactions like a parent telling a child, “I work hard to give you everything, and you can’t even keep your room clean,” implying that the child’s inaction is ingratitude. In friendships, one might encounter statements akin to, “If you really were my friend, you’d do this for me,” which translates into undue pressure to conform to another’s expectations. In romantic relationships, a partner may say, “Afer all I’ve done for you, you won’t do this one thing for me,” which unfairly leverages past actions to elicit guilt and compliance. In the workplace, a boss could subtly remind an employee of their previous assistance with a project or promotion to ensure they work late hours. Each of these scenarios manipulates emotions, leveraging feelings of indebtedness or loyalty for personal gain or infuence, hallmarks of guilt tripping behavior.
Te corrosive efects of guilt tripping extend into various relational dynamics, eroding trust and communication. In familial settings, when parents consistently use guilt as a coercive tool, it can lead to a dysfunctional family structure where children equate love with obedience and conditionally given approval. Within friendships, this manipulation can strip away the foundational element of equality, replacing it with a hierarchy based on guilt and debt— ultimately threatening the longevity of the bond. Romantic relationships sufer too, as one partner’s propensity to guilt trip can manifest in emotional dependency and resentment, overshadowing genuine afection with obligation. In professional environments, guilt tripping by superiors can result in employee burnout and decreased job satisfaction, as workforce morale plummets under the weight of obligation rather than a commitment to shared goals. Addressing and neutralizing guilt tripping in any relationship is thus paramount for fostering a healthy and nurturing emotional climate.
To efectively counter the negative infuence of guilt tripping, it is essential to deploy strategies that afrm boundaries and promote emotional health. Firstly, recognizing the signs of manipulation is crucial – this awareness can empower individuals to resist coercive tactics confdently. It’s important to establish clear boundaries, stating defnitively what behaviors are acceptable and which are not. Communicating these limits to the manipulator is key; calmly and assertively expressing that guilt-inducing comments are unwelcome can discourage future attempts. Practicing assertiveness can also be helpful, enabling one to stand frm in their decisions without feeling compelled to justify them.
Moreover, seeking support systems such as trusted friends, family, or professionals can provide the necessary perspective and validation when confronting manipulation. It’s also benefcial to strengthen one’s self-esteem and self-worth, which can diminish the impact of guilt-inducing behavior by reinforcing an internal sense of validation that does not rely on others’ approval.
Lastly, in professional settings, formalizing one’s roles, responsibilities, and working hours can provide a clear framework within which one can operate without succumbing to undue pressure. By implementing these protective measures, individuals can shield themselves from the detrimental efects of guilt tripping and nurture healthier interpersonal dynamics.
Once awareness and mechanisms for dealing with guilt tripping are in place, the next pivotal step is healing from its impacts and attempting to rebuild damaged relationships. Tis process starts with self-forgiveness, understanding that one’s susceptibility to manipulation is not a refection
of weakness but a part of being human. Engaging in selfcompassion exercises, such as mindfulness or journaling, can assist individuals in processing their emotions and experiences without judgment.
Constructive communication plays a central role in mending ties strained by guilt tripping. It involves active listening and expressing feelings honestly but respectfully, creating a dialogue that looks to solve issues rather than assign blame. It is imperative to approach these conversations with the intent to understand and forgive, rather than to win an argument or prove a point.
For the relationship to truly evolve, both parties must be willing to acknowledge past behaviors and commit to change. Tis might mean attending therapy together or separately, or simply dedicating time to learn healthy ways of interacting. By doing so, the trap of repetitive guilt cycles can be broken, allowing relationships to fourish based on mutual respect and genuine connection rather than guilt and manipulation.
In addition to personal strategies and constructive communication, setting realistic expectations for the process of rebuilding relationships is crucial. Healing may be slow, and setbacks are a natural part of growth. Patience with
oneself and with others is a cornerstone of this journey. Celebrating small victories is important as these are the building blocks for regaining trust and confdence. It is also vital to accept that some relationships may not return to their previous states, as individuals evolve and boundaries become non-negotiable. Te ultimate goal is fostering an environment of support and respect, a place where guilt tripping has no hold and where every interaction is based on a true sense of free will and afection.
Our memory is a complex and vital part of our daily lives, allowing us to perform at work, remember experiences with loved ones, and navigate the world around us. Unfortunately, many individuals experience lapses in memory, which can be frustrating and, at times, concerning. However, there’s good news—certain strategies and exercises can vastly improve your memory. Here are some expert tips and tricks designed to bolster your cognitive functions.
Much like any muscle in your body, your brain requires exercise to stay strong and healthy. Puzzles such as crosswords, sudoku, and brain teasers are not only fun but also serve to stimulate neural pathways, enhancing cognitive elasticity and memory retention.
A cluttered environment can translate to a cluttered mind. By keeping your living and workspace tidy and by maintaining a written schedule or digital calendar, you can free up cognitive resources to focus on memory retention rather than trying to recall a disarray of trivial details.
Mnemonic devices are tools ofen used by memory champions to recall large amounts of information. Tese can include acronyms, visualization techniques, or rhymes and songs. By tying information to a mnemonic device, you can more easily retrieve it from your memory bank.
A healthy body supports a healthy mind. Regular physical exercise increases oxygen to your brain, reduces the risk for disorders that lead to memory loss, and enhances the efects of benefcial brain chemicals. Moreover, a balanced diet rich in omega-3 fatty acids, antioxidants, and vitamins is equally important for memory.
Numerous studies have shown that a good night’s sleep is crucial for memory consolidation—where short-term memories are solidifed into long-term ones. Aim for 7-9 hours per night to ensure your brain has enough time to perform these critical functions.
Incorporating mindfulness and meditation into your daily routine can improve your focus and concentration, which are essential for good memory. Studies have shown that meditation aids in increasing gray matter in the brain, which contains neuron cell bodies and is involved in processing information, thoughts, and memories.
Interacting with others can protect against memory loss and cognitive decline. Engaging in meaningful conversations and staying socially active stimulate your brain and ward of stress and depression, which are both linked to memory loss.
Life-long learning is a fun and efective strategy to enhance brain health. Taking up new hobbies, learning a language, or simply exploring new subjects can stimulate your intellect and bolster your memory.
Chronic stress can be detrimental to your memory. By managing stress through practices such as yoga, deepbreathing exercises, or simply taking regular walks in nature, you can lower cortisol levels and improve your memory over time.
Despite popular belief, multitasking can impair your memory. It can lead to increased cognitive load and decreased concentration and focus. Practice unitasking, dedicating yourself to one task at a time, which can improve your efciency and memory recall.
Implementing these tips into your daily life doesn’t have to be overwhelming. By starting with one or two and gradually incorporating more, you can signifcantly enhance your ability to remember and process new information, which will serve you well in all facets of life.
INGREDIENTS:
1 box white cake mix (and ingredients on the box)
1 cup water
1/3 cup vegetable oil
3 large eggs
1 (3 oz.) box strawberry-favored Jell-O mix
1 cup boiling water
1/2 cup cold water
1 (8 oz.) tub whipped topping, thawed Fresh strawberries for garnish
INSTRUCTIONS:
1. Preheat your oven to 350°F (175°C). Grease a 9x13 inch baking pan with non-stick cooking spray.
2. In a large bowl, combine the cake mix, 1 cup of water, vegetable oil, and eggs. Beat on medium speed until well mixed.
3. Pour the batter into the prepared baking pan and smooth with a spatula.
4. Bake for 28-33 minutes, or until a toothpick inserted into thecenter comes out clean.
5. Allow the cake to cool for a few minutes, then use the end of a wooden spoon to poke holes all over the top of the cake.
6. Mix the strawberry Jell-O with 1 cup of boiling water until the Jell-O dissolves, then stir in the 1/2 cup cold water.
7. Slowly pour the Jell-O mixture over the cake, making sure it flls the holes.
8. Refrigerate the cake for at least 3 hours to set.
9. Spread the thawed whipped topping over the cake.
10. Garnish with fresh strawberry slices before serving. Enjoy your delicious strawberry poke cake!
As we advance in years, it is commonplace to notice occasional forgetfulness, such as misplacing keys or struggling to remember a name. However, when does absentmindedness signify a deeper issue, such as dementia? Understanding the diferences is crucial for early detection and management. Age-related forgetfulness typically manifests as minor lapses that do not dramatically impair daily functions. In contrast, dementia - a term encompassing various brain disorders including Alzheimer’s Diseasepresents more pronounced memory disruptions. Dementia’s early signs ofen include difculty with common tasks, changes in judgment or reasoning, and issues with language. Unlike normal aging, these symptoms progressively intensify, potentially leading to signifcant alterations in personality and behavior. Recognizing these distinctions empowers individuals to seek timely medical advice and support.
Proactive steps can be taken to maintain cognitive health and potentially delay the onset of dementia-related symptoms. Sustaining a healthy lifestyle, with a balanced diet, regular exercise, and mental activities, forms the cornerstone of prevention strategies. Social engagement and maintaining strong connections with family, friends, and the community are equally important, as isolation has been linked with an increased risk of cognitive decline. Moreover, managing other health conditions like hypertension, diabetes, and high cholesterol can play a signifcant role in preserving brain health. Acknowledging the potential role of genetics in dementia, individuals with a family history of the disorder should be particularly vigilant about these preventative measures.
In addition to lifestyle modifcations, mental stimulation is integral to cognitive resilience. Activities that challenge the brain, such as learning a new language, playing musical instruments, engaging in puzzles, or even regular reading, have been shown to fortify neural connections. Just as physical exercise builds muscle and endurance, these intellectually demanding pastimes may enhance neuroplasticity — the brain’s remarkable ability to form new neural pathways. Mental stimulation, when combined with the aforementioned lifestyle factors, can create a robust defense system against cognitive deterioration and improve overall brain health and function.
Moreover, emerging research points to the role of sleep in cognitive function. Quality sleep is not just vital for energy restoration, but it also serves as a key period for the brain to process memories, remove toxins, and repair itself. Disruptions in sleep patterns are not just symptoms of dementia but also potential risk factors. Acknowledging the interconnectedness of these factors underscores the complexity of dementia and the importance of a holistic approach to its prevention and management. It is essential to prioritize sleep hygiene, manage stress, and remain proactive about health screenings as part of an overall strategy to safeguard cognitive vitality into our later years.
Continued advancements in medical science ofer hope for individuals concerned about dementia and cognitive decline. Research in the areas of early detection and intervention is particularly promising. Biomarkers, detectable substances that indicate a disease process, are becoming increasingly sophisticated, allowing physicians to identify those at higher risk for dementia sooner. Additionally, pharmacological treatments aimed at slowing the progression of cognitive impairment are undergoing rigorous testing, though a cure remains elusive. Parallel to these endeavors, the development of support systems for caregivers is also a critical component of comprehensive dementia care. Psychoeducation, respite care, and support groups are invaluable resources that can help caregivers manage the demands of supporting a loved one with dementia. While the path to eradicating dementia is still underway, these scientifc and community-based eforts signify a committed response to a growing public health challenge.
Te societal impact of dementia extends well beyond the individual, afecting families, communities, and health care systems worldwide. Te burden is particularly heavy on those who become caregivers, ofen family members who must balance the emotional and fnancial strains of care
with their personal lives. As the global population ages, the incidence of dementia is expected to rise, emphasizing the need for sustainable care models and wider policy reform. Governments and health organizations should prioritize funding for dementia research and support infrastructure, aiming to improve quality of life for afected individuals and alleviate the pressure on caregivers and health services. Crucially, public awareness campaigns and educational programs can play a major role in disseminating knowledge about dementia, reducing stigma, and encouraging preventative measures. Tese collective eforts are necessary to create a society that is better equipped to handle the increasing prevalence of dementia and to support those who are impacted by it.
Te impact of dementia reverberates strongly through personal, social, and economic domains. Afected individuals face profound challenges in their daily lives, ofen requiring full-time care as the disease progresses. Tis reality places immense emotional and fnancial strain on families and caregivers, translating into a broader societal burden. With an aging global population, the prevalence of dementia is on the rise, pushing health care systems towards the brink of overload. It is imperative for communities and governing bodies to invest in research, education, and care infrastructure to improve outcomes and provide adequate support for those touched by this condition.
