I bought this “Market Style Back Bone” (pork) at the “Town Market” grocery store in Pine Level, North Carolina. It was a little over 2 lbs. of meat for about $5.50. I then asked my AI how to cook it and one of the choices was slow cooker. I hadn’t used my slow cooker is years so I decided to go that way, and currently have it on HI for maybe 4-5 hours. I’m planning to go to Erwin to eat lunch, from IGA, and then maybe to the Harnett County Library near Lillington.

DARN! A minor disappointment.

After my visit to the Library, I headed over to Jeff’s house, and on the way followed a van from the light on Main Street in Lillington, all the way to Hwy. 24. It was supporting the large red capped head of Donald Trump pasted on their back window, and sporting a special license plate of “D.TRUMP1”. Needless to say I had to give this van a two finger salute. One finger on each hand.

Haven’t been to Jeff’s in a long while, but I had put my “Rollator” in the trunk of my car for him. He’s having major, hip surgery in mid December. I also took a Claxton Fruit Cake, and I had my bottles of Hinnant Grape Juices (Muscadine & Scuppernong) behind my seat. *And Jeff and family like neither the fruit cake nor the grape juice, but he did take the Rollator. (it’s blue by the way, and not red like I was so adamant of).

Enjoyed my visit with Jeff & Ashlyn, and she still adamantly affirms that she only eats Macaroni & Cheese. I don’t know how she does it. After a good visit, it dawned on me that I still had my pork in my crock pot and rushed off to make sure I hadn’t burned down my place. I got back and it was still hot, plenty of liquid, and the meat falling apart.

The disappointment?

The flavor just wasn’t wonderful. Not bad, but not wonderful either. I made gravy using some cornstarch, and that wasn’t premier either. I ate some of the meat, with the small avocado I had bought at the IGA in Erwin for lunch, but not eaten then. The avocado was still green and very ripe. *I’m thinking that maybe adding some jalapeno might be the way to make this recover.

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I put my homemade chicken stock in reused “Greek Gods Yogurt” plastic containers with tight fitting lids, and then freeze. I then have to thaw them in the microwave if I want to use the broth immediately.

Ingredients

(for about 2–2.5 lbs like in your photo)

• 2–2½ lb pork backbones (market style, bone in)
• 1 medium onion, chopped
• 3–4 cloves garlic, minced
• 1 tbsp apple cider vinegar (balances the richness)
• 1 cup low-sodium chicken broth (or water with bouillon)
• ½ tsp black pepper
• 1 tsp salt (adjust later)
• ½ tsp smoked paprika or cayenne (optional)
• 1 tbsp Worcestershire sauce (optional but deepens flavor)
• 1–2 tbsp cooking oil (for browning, optional)

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Instructions

1. Brown (optional but flavorful)

• Heat oil in a skillet over medium-high heat.
• Brown the backbone pieces on all sides for 2–3 minutes per side.
• Transfer them to your slow cooker.

(You can skip this step if you’re in a hurry, but it adds color and flavor.)

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2. Add Aromatics

• Scatter chopped onion and garlic over the meat.
• Sprinkle in salt, pepper, and paprika.
• Pour in broth, vinegar, and Worcestershire sauce.

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3. Slow Cook

• Cover and cook on LOW for 8–9 hours
  or on HIGH for about 4–5 hours,
  until the meat easily pulls away from the bone.

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4. Finish & Serve

• Skim off any excess fat if desired.
• Taste and adjust seasoning — add more salt, pepper, or vinegar to taste.
• Serve with:
  • White rice or mashed potatoes
  • Collard or turnip greens
  • Cornbread or hot sauce on the side

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💡 Optional Variations

• Add 1 cup diced tomatoes or a little tomato paste for a stew-style dish.
• Add lima beans, field peas, or pinto beans during the last 2 hours for a full meal.
• Drop in a bay leaf or a few red pepper flakes for extra depth.

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🕰️ Leftovers

The bones and juices make an excellent base for beans or greens the next day. Just skim the fat, add fresh vegetables or beans, and simmer another hour.

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Before shopping at the Town Market grocery, I had just come off I 95. After the Town Market I headed on to Hinnant Vineyards and bought six bottles, mixed, of Scuppernong and Muscadine juice (not wine). *I seem to recall that Mary Ann likes the Scuppernong. Only about $6 each.

After Hinnant Vineyards I looked for the shortest route to Nahunta Pork Center and that didn’t take long.

At Nahunta Pork Center, I bought three things: some seasoning meat, some hard pork rinds, and …?

After Nahunta, I headed to the Longhorn Restaurant in Goldsboro, but I did stop at a church along the way, to get further directions and then noted that they had a Little Lending Library (maybe not that specific brand), but I switched out books. I left them the ABC-Z book and I took one with the Pirate Black Beard.

At Longhorn I didn’t have my usual, but ordered the Chicken Tenders, and Fruit Salad with Raspberry Vinagrette, the Shrimp & Lobster Chowder and I ate the whole loaf of appetizer bread. I think at home I figured out that I had probably eaten about 1,300+ calories in that one meal.

I did stop by the Wayne County Main Library and when I got to Newton Grove, I first stopped at the First Citizens Bank to cash a check, and then headed to the Pharmacy (their sign missing, but Elsie the Cow painted on the brick from years ago) and had a one scoop ice cream for $2. It was some kind of chocolate & coffee mixture. Delicious. *And recall they routinely give a generous scoop (more like 1.5 or 2 scoops) and the price is exactly $2, not $2 & tax.

Bitter melon (Momordica charantia), also known as bitter gourd or karela, is a tropical fruit-vegetable prized in many Asian and African cuisines for its sharp, distinctive bitterness and long history of medicinal use. It resembles a warty cucumber and is typically cooked rather than eaten raw. Despite its challenging flavor, bitter melon is nutrient-rich—providing vitamin C, folate, potassium, and fiber—and contains several unique plant compounds believed to have blood-sugar-lowering effects. Traditional medical systems such as Ayurveda and Chinese medicine have long used it to help regulate digestion and metabolism.

When it comes to blood sugar control, bitter melon contains natural insulin-like compounds—charantin, vicine, and polypeptide-p—that can improve glucose uptake by cells and enhance insulin sensitivity. Research shows that it may modestly lower fasting blood glucose and post-meal sugar levels, particularly when used consistently as part of a balanced diet. However, results vary between individuals, and while it can complement diabetes management, it should not replace prescribed medication. For those with type 2 diabetes, small portions of cooked bitter melon, stir-fried or stewed, can offer a natural aid to maintaining steadier blood sugar levels when combined with other whole foods and mindful eating habits.

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NOTE [10/31/25]: I haven’t tried the raw bitter melon yet, but I did suck on a piece of dried melon, and later used a piece with my Fenugreek seeds to make a tea. I drank this late. This morning my resting blood glucose level was 92. [104 – 11/01/25] The warning may be to make sure you don’t use too much of this and make your blood sugar level too low. *Recall that yesterday morning I had an extremely high RBG level of 131. But I ate another helping of the Borlotti beans & Red Chard, polenta and avocado (but not the ground beef patty) yesterday, so that may have not been the culprit. [end NOTE]

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On eBay, the Wang Dried Bitter Melon is $14.99. I only paid about $8 at Sun Asian Market in Fayetteville. I found Bitter Melon at the Food Lion nearest me yesterday. That was a surprise. I don’t think they will carry these long, but shows someone is willing to try new things.

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These 2 SPICY Foods Naturally Reduce 95% of Sugar in Just 8 Minutes!

• Chili Peppers
  • Light sauteeing to keep positive effects.
  • Daily intake of about 2 red chili peppers.
    • Spicy Chili Pepper Soup
    • Grilled Chili Pepper Chicken Bites
• Ginger
  • Daily intake (2 gm = approx. 1 tsp)

🍽️ Serves 2–3

A rustic, nutrient-rich dish that layers earthy borlotti beans, sautéed red chard, and savory sausage over creamy polenta. The flavors balance beautifully — bitter, sweet, and rich — with a velvety avocado topping.

Recall that Borlotti beans have many other names: Cranberry, October & Roman.

NOTE [10/30/25]: I enjoyed the first time I fixed the Borlotti Beans and Chard dish. It may have been several years ago, but once again, yesterday, this dish is delicious and I still have two helpings left which I have packaged up in little plastic containers with a portion of polenta and the beans & chard. Just heat, and eat. *I really want to say that I love the flavors in this. For me to cook something that has such an unexpected pleasing flavor is highly unusual for me. [end NOTE]

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Ingredients

• 1 ½ cups cooked borlotti beans (or cranberry beans)
• 1 small bunch red chard, stems and leaves chopped
• ½ medium onion, chopped (divide in half for beans and chard)
• 1 clove garlic, minced
• 2–3 oz hot pork sausage (or other spicy sausage)
• 2 tbsp olive oil, divided
• ½ small avocado, mashed
• 1 cup cooked polenta (prepared plain, with water or light broth)
• Salt and pepper, to taste
• (Optional) 1–2 tsp lemon juice or red wine vinegar, for brightness

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Instructions

1. Cook the beans:
   • If using dried beans, simmer until tender.
   • If beans remain mealy after long cooking, stir in ⅛ tsp baking soda, simmer 10–15 minutes longer, and they’ll soften nicely.
   • Season lightly with salt near the end.
2. Prepare the chard mixture:
   • Heat 1 tbsp olive oil in a large skillet over medium heat.
   • Add half the onion, the garlic, and the sausage, breaking up the sausage as it cooks.
   • When the sausage begins to brown, add the chard stems first (they need a little longer), then the chard leaves.
   • Drizzle the remaining 1 tbsp olive oil, stir, and cook until the chard wilts and deepens in color.
3. Combine:
   • Add the cooked beans and their juices (if any) into the skillet with the chard mixture.
   • Simmer together for a few minutes so the flavors meld. Taste and adjust seasoning.
4. Prepare the base:
   • Reheat or freshly cook the polenta until creamy. Spoon it into bowls or plates.
5. Assemble:
   • Ladle the bean–chard mixture over the polenta.
   • Top with the smashed avocado.
   • Optionally, finish with a light splash of lemon juice or vinegar for brightness.

STEPS FOR PRODUCING RESISTANT STARCH

For your borlotti beans, let them cool completely after cooking, then refrigerate overnight before reheating; this converts some of their starch into resistant starch, which digests more slowly and steadies blood sugar levels. For the polenta, cook it, spread it in a shallow dish, and chill it before slicing and reheating — this simple cooling step helps form retrograded starch, lowering its glycemic impact. *If you are using pre-packaged polenta, it has already been cooked and cooled, so the resistant starch is already available.

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Chef’s Notes

• The “unusual” flavor you noticed comes from the interplay between borlotti beans’ nutty starches and the mineral-rich pigments in red chard — it’s a kind of natural umami-earthy tone that develops when both are cooked with olive oil.
• The baking soda trick works because it raises the pH, softening the pectin structure in older beans — a gentle chemistry assist to rescue beans that won’t turn creamy on their own.
• The avocado rounds the dish with healthy fats that boost absorption of chard’s vitamins A, E, and K.

Borlotti Beans & Red Chard Over Polenta

A hearty Mediterranean-inspired dish that combines borlotti beans, red chard, onions, garlic, and hot pork sausage, all sautéed in olive oil and served over a bed of creamy polenta. A dollop of avocado adds richness and healthy fats. The combination offers high fiber, a balance of plant and animal protein, and a variety of beneficial vitamins and minerals — all while maintaining a moderate glycemic load, making it ideal for a type 2 diabetic meal planning.

Nutrition Facts

Serving size: 1 plate (approx. 1/3 of recipe)
Servings per recipe: 2–3
Calories 430 kcal
Total Fat 23 g
Saturated Fat 5 g
Cholesterol 35 mg
Sodium 650 mg
Total Carbohydrates 38 g
Dietary Fiber 11 g
Total Sugars 3 g
Protein 19 g
Vitamin A 150% DV
Vitamin C 40% DV
Vitamin K 400% DV
Potassium 950 mg
Magnesium 80 mg
Iron 3 mg

• Percent Daily Values (%DV) are based on a 2,000 calorie diet.
  Approximation intended for general informational and diabetic meal guidance.

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Borlotti & Chard Recipe Online

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For a colorful, bright side, serve the dish with pickled beets, whose tangy sweetness balances the earthy beans and chard while adding a gentle acidity that aids blood sugar control. Alternatively, lightly glazed carrots—sautéed with olive oil, a touch of balsamic, and herbs—bring a warm, caramelized sweetness that complements the savory polenta base. And, I just made a simple English cucumber & Campari tomato salad with vinegar and sweetener.

🌿 — Long Pepper Version

A warming, anti-inflammatory, digestion-boosting tonic using vinegars, roots, and classic Ayurvedic spices.

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🧂 Ingredients (makes about 1 cup concentrate)

Ingredient	Amount	Notes
Brown rice vinegar	½ cup	Smooth base; adds mild acidity and trace minerals
Red wine vinegar	¼ cup	Adds antioxidants and fruity depth
Filtered water	¼ cup	Softens the acid balance
Fresh shredded turmeric root	1 tbsp	Anti-inflammatory; provides golden color
Fresh shredded ginger root	1 tbsp	Aids digestion and circulation
Ground fenugreek	¼ tsp	Helps stabilize blood sugar and adds body
Ground Ceylon cinnamon	¼ tsp	Natural sweetness, metabolic support
Crushed Indian long pepper (Piper longum)	⅛ tsp (about ¼ of a pepper spike)	Enhances curcumin absorption; adds warm spice and aromatic depth
Honey, agave, or stevia (optional)	½–1 tsp	To round acidity if desired

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⚗️ Preparation

1. In a glass jar (pint or larger) with a non-metal lid, combine all ingredients.
2. Stir or shake gently to mix.
3. Let steep at room temperature for 12–24 hours, then refrigerate.
4. Shake before each use.
5. Strain after 1–2 days if you prefer a clear tonic, or leave solids for stronger flavor.

Keeps refrigerated for 2–3 weeks.

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🥤 How to Use

Daily Health Tonic

• Mix 1–2 tablespoons concentrate with 6–8 oz cold or warm water.
• Drink before meals or mid-morning to support digestion and energy.

Refreshing Version

• Combine 2 tbsp tonic with sparkling water, ice, and a squeeze of lime.

Warm Comfort Drink

• Stir 1 tbsp into a mug of warm (not boiling) water.
• Optional: add lemon juice or stevia for balance.

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💚 Diabetic-Friendly Notes

• Skip honey/agave; use a few drops of liquid stevia instead.
• You may steep ½ tsp whole fenugreek seeds instead of ground for a smoother texture.
• Increase cinnamon to ½ tsp for natural sweetness and stronger glucose support.

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⚠️ Storage & Safety

• Always dilute before drinking — it’s quite acidic.
• Avoid metal lids or containers; acids and spices can react.
• If you use blood-sugar or blood-thinning medication, check with your doctor before daily use (vinegar, turmeric, and fenugreek all affect these pathways).
• Sediment is normal — shake before each pour.

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🌟 Optional Flavor Enhancements

• Lemon zest or orange peel — adds brightness.
• Cardamom pod or star anise — gentle sweetness and aroma.
• Cinnamon stick — clearer liquid and subtler spice release.

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• bettergoods Plain Whole Milk Greek Yogurt (Walmart)
  • 32 oz @ $3.93 (Walmart)
• Chobani Greek Yogurt Whole Milk Plain (Lowe’s Foods)
  • 32 oz @ $5.99 (Target)
  • 32 oz @ $6.49 (Lowe’s Foods)
• FAGE Total All Natural Whole Milk Plain Greek Strained Yogurt (Walmart, Harris Teeter)
  • 32 oz @ $6.96 (Walmart)
• Friendly Farms Whole Milk Greek Yogurt (Aldi’s)
• #1 Good & Gather Plain Greek Whole Milk Yogurt (Target)
  • I just bought some of this today, and like both the flavor and the texture (not too thick).
  • 32 oz @ $3.99 (Target) Container is the best product for the price.
• #2 The Greek Gods Greek Yogurt Plain (Harris Teeter)
  • 24 oz @ $5.19 (Walmart)
  • This has been my favorite Greek yogurt for a while, and I have tried other brands. I like the flavor and the thickness (not too thick).
  • Harris Teeter sells several flavors of this yogurt. Both Food Lion and Walmart sell the Honey flavor of this yogurt but not the Plain. *I have sent a request to FL to add the Plain flavor to their selection.

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🥣 Whole-Milk Plain Greek Yogurt Nutrition Comparison

Brand	Calories	Total Fat (g)	Sat Fat (g)	Carbs (g)	Sugars (g)	Protein (g)	Sodium (mg)	32 oz. Price / Source
bettergoods (Walmart)	140🟩	6🟩	4🟩	7	~4 🟩(natural)	16🟩	75🟩	$3.93/Walmart
Chobani (Whole Milk Plain)	170	9	5	7	6	15	60🟩	$5.99/Target
FAGE Total 5% (All Natural)	160	9	6	5🟩	5🟩	15	60🟩	$6.96/Walmart
Friendly Farms (Aldi)	170	9	—	7	—	16🟩	—	$4.09/Aldi’s
Good & Gather (Target)	150	7	3.5	5🟩	5🟩	16🟩	55🟩	$3.99/Target
The Greek Gods (Traditional Plain)	140🟩	9	5	7 – 11	9 (natural)	7 – 9	110	$6.63/Publix

🧾 Summary Insights

• Protein: Most brands cluster around 15–16 g per 170 g serving, except Greek Gods (lower, ~7–9 g).
• Calories: Range 140–170 kcal; Chobani and Friendly Farms are the highest.
• Fat: Typically 6–9 g; FAGE and Chobani both at the high end with 5–6 g saturated fat.
• Carbs/Sugars: Generally low (5–7 g), with Greek Gods slightly higher in natural milk sugar.
• Sodium: Ranges 55–110 mg, all moderate.

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HUNGARIAN GOULASH

2 pound round steak, cut
in ½-inch cubes
1 cup chopped onion
1 clove garlic, minced
2 tablespoons flour
1 teaspoon salt
½ teaspoon pepper

1 tablespoon paprika
¼ teaspoon dried thyme, crushed
1 bay leaf
1 can tomatoes
(1 pound-12 ounce)
1 cup sour cream

Put steak cubes, onion, garlic in CROCK-POT. Stir in flour and mix to coat steak cubes. Add all remaining ingredients except sour cream. Stir well. Cover and cook on Low for 7 to 10 hours. Add sour cream 30 minutes before serving, and stir in thoroughly. (High: 5 to 6 hours, stirring occasionally.) Serve over hot buttered noodles.

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🥘 Hungarian Goulash (Diabetic-Friendly, 4 Servings)

Ingredients

• 1½ pounds lean beef (top round or sirloin tip), cut in ½-inch cubes
• ¾ cup chopped onion
• 1 clove garlic, minced
• 1 tablespoon almond flour (for light coating)
• ½ teaspoon salt (optional)
• ¼ teaspoon black pepper
• 1 tablespoon paprika (regular or smoked)
• ¼ teaspoon dried thyme, crushed
• 1 bay leaf
• 1 can diced tomatoes (14½ ounces, no salt added)
• ½ cup plain Greek yogurt (low-fat)
• ½ cup light sour cream
• (Optional additions for volume and fiber)
  • ½ cup chopped bell pepper
  • ½ cup sliced mushrooms
  • ½ cup diced zucchini

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Instructions

1. Coat and combine:
   Place beef cubes, onion, garlic, and almond flour in the Crock-Pot. Stir to lightly coat meat.
2. Add flavorings:
   Add salt, pepper, paprika, thyme, bay leaf, tomatoes, and any optional vegetables. Stir well.
3. Cook:
   Cover and cook on Low for 7–8 hours or High for 5–6 hours, stirring occasionally.
4. Finish:
   About 20–30 minutes before serving, remove the bay leaf and stir in the Greek yogurt and light sour cream. Heat through gently — do not boil or the sauce may curdle.
5. Serve:
   Spoon over steamed cauliflower rice, zoodles, or lightly buttered cabbage ribbons.

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Estimated Nutrition per Serving (approximate)

(Assuming lean beef, Greek yogurt + light sour cream blend, and no added noodles)

Nutrient	Amount
Calories	~295 kcal
Protein	~32 g
Total Fat	~13 g
Saturated Fat	~5 g
Carbohydrates	~7 g
Fiber	~2 g
Net Carbs	~5 g
Sodium	~350 mg (varies with salt & tomatoes)

This is my follow-up to my short Asheville Trip that I made a little more than a year ago, and about five weeks before Hurricane Helene came through that area and caused major devastation.

I am planning on another quick trip to Asheville, hopefully leaving tomorrow, after two things in Fayetteville. First I am going to try and go to the Diabetes Ed class at 8 am. Maria XXX is supposed to have her helper, who’s first day should be today (10/20/25). Maria is in charge of the class and she is what ever they call those trained persons who can provide education and guidance for those suffering from diabetes. She offers a class, once a month, on “diabetic friendly” cooking, and each Tuesday she offers a training session. I don’t recall the number of sessions but they will restart after the first of the year. But, with Maria being “short handed” she has had to do the work of taking blood samples of the attendees, and so she never actually got around to the training portion of the class. I needed to leave and thought I would come back after she had her new assistant. *If she doesn’t have her new assistant tomorrow (Tue.) I will probably leave early.

After the diabetes training class, I have a doctor’s appointment with Dr. Norem at 9:45 am at Med One. Often Dr. Norem has been running late and I might have to wait 20 minutes before she actually sees me. But hopefully she will be on time tomorrow because… I am planning to go after the doctor’s appointment to Asheboro, North Carolina and eat at the No. 1 China Buffet. I love their food. *I need to remember to bring my “broccoli sprouts & radishes” with me because last visit they went so well with the other food from the buffet. If I get through with Dr. Norem by 11 am, it will still be about 12:45 pm before I make it to the Chinese restaurant for lunch. *It was so good eating there going up that I also ate there one the way back home, and still lost weight. I don’t know how.

It may be 2 pm before I try to go over to the Randolph County Main Library to visit briefly, maybe peruse a cookbook with a diabetic leaning, or read some other nutritionally leaning book. *This library has remained vibrant, post-COVID. COVID broke many libraries and other locations where people congregated, like buffet restaurants and ball games, and several libraries I’ve visited since are just shells of their former selves. Also, this library has a descent bathroom.

So, probably by 3 pm, I’ll start on my way to Asheville, North Carolina an the Quality Inn, Downtown Tunnel Road location. I’ve booked through the Choice Hotels website for a two night stay, checking out on Thursday morning. (Stay Tuesday & Wednesday nights.). *This was the hotel I stayed at, and enjoyed thoroughly, during my last brief visit to Asheville in September 2024. As I’ve mentioned elsewhere, it is an old hotel, but the management/owners have renovated all the rooms (according to Prince Patel) in the last few years. I know because I was so impressed by the “quiet flush” toilet in my room, and the other updated sink, and all the amenities that you normally expect. The only missing item was some meat on the free breakfast buffet the next morning. I think I had a waffle and that needs some kind of salty meat (bacon or sausage) for me to thoroughly enjoy it. If I think about it, I might even carry one of the sausages I bought at Lowe’s Foods recently and nuke it in my room’s microwave and carry it to eat with my breakfast.

[NOTE]: I know all the stuff above regarding what I am planning to do may not occur exactly as hoped, or described, but ya gotta make plans, live life as if you aren’t gonna hit a snag, and enjoy up to that last moment. [end]

*I wanted to drive down by the River Arts District, but couldn’t find it even with the help of ChatGPT. Was pressed for time so gave up, but did drive through an old cemetery down in that area.

But this posting is acting as an itinerary or hopeful one so that I can rehearse all the things I might want to see & do in the next few days. Recall that on my last visit, and trip to and from Asheville, I meandered wildly seeing and experiencing from Maxton to Laurinburg, Hamlet and through Charlotte, and on the way back, not a direct route either.

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[THINGS i NEED TO DO PRIOR]

Take the following with me:

• Daily Medicine
  • I have refilled my entire week’s worth of medications and plan to take that with me.
    • I carried my medications, but forgot to take that morning’s pills until I got up to Asheville.
  • I plan to take my whole shoebox of “Health Devices or Diagnostic Equipment.”
    • arm blood pressure monitor
    • blood glucose kit
    • thermometer
  • I took my vitals each morning in the room and recorded them on a sheet of motel paper. Later transcribed to my Daily Health Stats online. *My first morning home, I weighed the least I’ve weighed in more than a year (or two).
  • Should have asked if their exercise room had a scale and I could have weighed myself each morning.
• Food
  • Refrigerated (put some ice in the Centerwell cooler)
    • Plastic baggies (forgot)
    • Cutting Board (small)
      • I’ve got plastic knives, forks & spoons.
      • Lowe’s Sausage (1 link – microwave in room for two breakfasts Wed & Thurs morning added to the motel free breakfast of half of a Belgian waffle & good coffee.)
      • This became a necessity when I needed to cut radishes and sausages for the microwave. *Fit neatly in the top of the carry-on.
    • Broccoli Sprouts
    • Red Radishes
    • Black Mustard Seeds (non refrigerated)
    • Bread & Peanut Butter (sweeten with a little more honey or Agave Nectar)
    • Bill’s Drink Mix
      • 52 oz. plastic jug
      • GV Flavor packets for 2 days
      • OJ & Cranberry Juice
        • Bought on the way at an Aldi’s in Asheboro, but then found that the store brand of Zero Sugar Cranberry Juice was more like cherry Kool Aid. I threw it away, but kept the OJ I bought there. But the OJ cost about $3.99. About 70 cents more than in Fayetteville.
• Clothing
  • Rolling carry-on suitcase
    • 2 long sleeved shirts
    • 2 short sleeved shirts
    • 2 long pants
    • 1 sweater
    • 1 sleeping pajamas
• Grooming
  • Toothbrush & Toothpaste
  • Razor
  • Cotton Swabs
  • Deodorant

For Dr. Norem

• Assorted peppers
• Seed sprouting kit
  • Mung beans
  • Broccoli seeds (sprouting)
• Fenugreek seeds (did not give – her husband doesn’t take them)
• Chia seeds (I think I forgot to take them.)

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I want to visit:

• the New Morning Gallery in the Village District. (did it)
  • This was the last place in Asheville I stopped by the morning that I left to return to Fayetteville, and this area suffered greatly from the floods by Helene.
    • Last place this time too, and took a bunch of pictures & have them available online via Amazon.
  • Did drive around the corner and back to where the large storage tank had floated away. All the former businesses were boarded up still. No life back there, and one strip of stores were boarded up gone, back on the street where the large storage drum had floated around and came to rest between a small tree and the side of the building.
• the Western Carolina Farmers Market (did it)
  • This has Cara’s Corner in the Market where I bought the various dry beans one time, and some gumbo filé, (bought some more) and one other thing that I don’t recall at the moment, but also digestible. They gave me the bright yellow grocery bag, with Cara’s Corner advertising on it, that I take with me to various grocery stores that require you to “bring your own bag.” I bought a quart of honey for about $21 but then found it at Earth Fare for $3 less, exact same.
• the State Arboretum (more than one in this State – didn’t)
  • Depends upon whether I can determine if it is worth it to visit the grounds at this time of year, and how much it may cost to park, because they used to have a free day (maybe the last Tuesday of each month). I saw online that it cost $20 for parking – that’s the Admission Fee.
• The Blue Ridge Parkway on both sides and through Asheville *did it)
  • I saw a couple of black bears late in the afternoon crossing the Parkway on my last visit. And maybe there will be wild turkeys too.
    • No black bears or turkeys this time. But did see Biltmore from the Parkway and I didn’t know that was possible.
  • A bridge across the French Broad River had been damaged and the road completely circumvented, and below that, near the Arboretum entrance they had built a new bridge that crosses the river, but the road goes nowhere on the other side yet.
• the Mangum Gallery in Weaverville (just above Asheville – did it)
  • I’ve bought various mugs, coffee cups & plates through the years made my Mangum (husband & wife) and visited this location several times. *Something that impressed me on my last visit was the small public parking area across the street from this pottery shop. It felt good to park safely and walk across to the shop. Parked there again, but had to circle around once.
• I want to drive up “the back way” onto the Blue Ridge Parkway from Weaverville. (did it – open)
  • I hope that route wasn’t destroyed by the flooding, but now that I think about it, those low lying areas at the start of the climb may have flooded and little bridges washed out. *They weren’t washed out, no real sign of damage.
• I want to stop in to the “Folk Art Center,” just before leaving the Parkway. (didn’t)
  • This tribute to the mountain folk arts has both shops, working artists, and a museum.
  • I passed by the back entrance for busses and under the Parkway arch, but when I came back around from Weaverville, I was in a hurry and did not return the next day before going to the New Morning Gallery because the Gallery didn’t open until 10 an,

Okay, this started off to be just “low-budget SciFi” but after a while, it became obvious that low or high budget film or TV, used many of the same actors, and sometimes well known actors in other genres added their acting skills to SciFi films and TV shows.

Nutrient Know-How
Magnesium

Every cell in your body uses magnesium. Learn what this mineral can do for your health—and how to get enough of it.

It may help you sleep better.
Studies suggest that people who have higher levels of magnesium may fall asleep faster and snooze more soundly. The mineral relaxes muscles, so it may help you wind down at bedtime, says Diane Javelli, RD, a clinical dietitian at UW Medical Center in Seattle. It also regulates brain chemicals called neurotransmitters, including a sleep-inducing one called GABA, explains Vanessa King, RDN, a spokesperson for the Academy of Nutrition and Dietetics.

It strengthens your skeleton.
About 60 percent of magnesium is found in your bones. If you don’t get enough, your body pulls the mineral from these stores in your bones, which can make you prone to developing osteoporosis.

It can protect you from a variety of health issues.
Magnesium helps your heart beat steadily and controls your blood pressure and can help protect against heart complications and diabetes. A research review involving more than 1 million people showed those who got over 100 mg increase of magnesium from food lowered their risk of heart failure by 22 percent, type 2 diabetes by 19 percent, and stroke by 7 percent.

It may ease stress and anxiety.
Magnesium may help keep levels of the stress hormone cortisol low. Although more research is needed, there’s some evidence that magnesium can help lessen symptoms of anxiety and depression, especially in people who are deficient.

You may not be getting enough.
Nearly half of Americans fall short on the daily requirement of 310 to 320 mg for women and 420 mg for men. “People aren’t eating enough magnesium-rich foods—nuts, seeds, beans, whole grains, and vegetables,” Javelli says. Good sources: pumpkin seeds (156 mg in 1 oz.), cashews (83 mg in 1 oz.), spinach (78 mg in ½ cup cooked), black beans (60 mg in ½ cup cooked), and kale (22 mg in 1 cup raw).

Before you take a supplement, read this.
There are no telltale signs of a magnesium deficiency; your best bet is to include magnesium-rich foods and consult your health care provider if you suspect you’re low. For example, lots of fruits and vegetables. Also talk to your doctor if you’re considering a supplement: There are various forms that can have side effects. Magnesium citrate is usually for bone health, and magnesium glycinate (which is easiest on the stomach) or citrate for sleep. Magnesium and calcium are often paired up for convenience, but they may not be absorbed by your body as well when taken together. It’s better to take them separately and at different times of the day.

by SHARON LIAO

PHOTOS: KALE: TANYA NOVOSYADYUK/GETTY IMAGES; PUMPKIN SEEDS: ANDREW BALCOMBE/SHUTTERSTOCK