By Kara Kimbrough It's the small things for me that trigger new ideas. Seeing “steak bites” on the appetizers’ menu of a restaurant I visited last week caused me to order the entrée-sized version for lunch. As expected, it cost more due to being accompanied by a salad and side dish. I wasn’t overly hungry and later realized I would have been happy with the appetizer version. And a few dollars richer. As a result, I compiled a list of favorite appetizers that, in slightly larger servings and in combination with 2-3 favorites, could suffice as a real meal. My thoughts were bolstered by a video posted on a food site of a home cook creating what she called “Appetizers for Dinner.” And the main dish? A casserole dish filled with tasty-looking, savory rollups. She didn’t call them “pinwheels,” (a silly name anyway), which elevated the dish from party food to dinner table fare. The power of suggestion is strong. Simply giving appetizers dinner-sounding names may be all that’s needed to convince your family that having “Your favorite fun foods for dinner!” is the best idea you’ve ever had. Since we’re in the midst of appetizer season courtesy of football tailgate gatherings – and the holidays with endless reason to serve bite-sized foods is just around the corner - I encourage you to try at least one of these “appetizers for dinner” recipes. Just serve portions that are a “little” bigger than normal, label them something fun and you’ll always have a backup plan for dinner when the thought of cooking another regular meal threatens to send you over the edge. Bon Appetit! Main Dish Rollups Bake (double ingredients if using booth sheets of puff pastry) 1 sheet of puff pastry (can use crescent roll dough; make sure to seal perforations; I prefer pastry) Chopped thinly-sliced roast beef, ham or turkey 8-ounce cream cheese, softened to room temperature ½ cup shredded mozzarella cheese 2 tablespoons ranch dressing mix 1 egg, separated Let puff pastry thaw overnight in the refrigerator. Then unroll one sheet at a time on a flat work surface. Use a rolling pin to roll into a long rectangle. Preheat oven to 375 degrees. Separate egg and reserve yolk for future use. Whip egg white with a whisk until foamy; set aside. Spread cream cheese lightly over pastry, they sprinkle ranch dressing mix over entire surface. Top with chopped meat and cheese. Roll the puff pastry dough into a log and trim edges so that they’re uniform. Wrap roll with plastic wrap, and refrigerate for at least 20 minutes. Repeat the same process with the second sheet of puff pastry if making a large amount. Remove the log(s) and cut it into slices 1-1/2 inch slices. Place slices in a greased glass casserole dish similar to cinnamon roll placement. Brush tops with egg white. Bake at 375 degrees for about 18 minutes. Big Bread Bowl of Beef Dip 8-ounce cream cheese, softened to room temperature 8-ounce sour cream 4-ounce can chopped green chilies 1-1/2 cups grated Cheddar cheese ½ pound of ground chuck, cooked and drained (can use jar or package of dried beef if you prefer) 1 loaf sourdough or Hawaiian bread (round version) Combine all ingredients except for bread. Hollow out inside of bread; reserve pieces for dipping. Spoon filling into hollow. Bake at 350 degrees for 45 minutes on baking sheet. Cover with foil if bread gets too brown. Serve with reserved bread pieces, pita chips or crackers. Pulled Pork Nachos for Dinner 2 cups (or more) of pulled pork, cooked according to package directions (I use 15-ounce Jack Daniels Old No. 7 brand found in the fresh meat department of most supermarkets) 8 ounces tortilla chips (thick and sturdy variety) 8 ounces shredded Monterey Jack cheese or a mix of Jack and cheddar Salsa, to taste Guacamole, to taste Sour cream, to taste Chopped vegetables: tomatoes, lettuce and sliced japelenos Spread chips onto a large sheet pan in a single layer with chips overlapping, but not stacked. Line sheet with parchment paper with extra paper over the sides if you plan to transfer to another dish. Bake 3-5 minutes (depending on chip thickness) until lightly crisp. Top hot chips evenly in 3 layers: ½ of cheese, followed by pulled pork pieces, finishing with remaining cheese. Bake 5 to 7 minutes until cheese has melted. Top with favorite chopped vegetables and toppings. Loaded Smashed Potato Skins Bake (I love loaded potato skins, but this is so much easier than having to scoop out potato filling - just leave it in!) 1 – ½ pounds baby potatoes (red or yellow), washed and scrubbed really well until clean 4-5 tablespoons olive oil 1 cup Mexican blend cheese 4 slices of bacon (more to taste) Chopped chives Sour cream ½ teaspoon each: salt and ground black pepper 1/2 teaspoon smoked paprika ½ teaspoon chopped chives Preheat oven to 400 degrees. Cook bacon and crumble, set aside for later. Cook potatoes in boiling, salted water until fork tender. Drain the potatoes, blot dry and add to a bowl. To the bowl, add olive oil and seasonings. Toss and make sure each potato is evenly coated. Add potatoes to a greased glass casserole dish or parchment-paper lined baking sheet. Using a glass, lightly smash skins, but don't break them completely. Roast potatoes for approximately 15-20 minutes, flip and roast the other side for an additional 15-20 minutes, or until crisp. Watch carefully to make sure they don't get too crispy. When they are done to your desired crispiness, remove from oven, flip again so that most of the potato "filling" is showing and cover with cheese. Return to the oven for an additional 1-2 minutes or until cheese melts. Top with sour cream, crumbled bacon and chives and any other favorite toppings. Kara Kimbrough is a food and travel writer and travel agent from Mississippi. Email her at kkprco@yahoo.com.

Ward Gallman, Jr., born 1917, started exhibiting creative talent at a young age when he was going to school in Crystal Springs. Along with a unique ability to sketch and use shading in drawings, he was drawn to wood crafting, and. on one occasion, designed a blue jay house made from cedar, red with a green roof, and provided specifics about why the roof should be slanted. At Memphis Academy of Arts and Chicago Institute, he honed his skills, and focused on varied mediums – oils and pastels – and subjects – portraits, landscapes and florals. In New Guinea during World War II for 47 months, he was a camouflage painter and insignia designer for the 41st Fighter Squadron, also known as the “Flying Buzzsaws.” Dubbed the “Squadron Michelangelo” by his comrades, he repeatedly repainted planes, adding new colors and designs, to make the enemy think the U.S. had more planes than they did. A 1943 Life Magazine Oldsmobile ad featured a photo of one of his planes with colorful insignia – a round metal buzzsaw blade with bright red wings flying on a cloud. One year, he designed a Christmas card for his comrades to use. It featured a Christmas wreath with huts and palm trees, hinting at their location, and read “The Japs have not kept us from thinking of and wishing you a very Merry Christmas – Somewhere in the Southwest Pacific.” At the time, when he wasn’t painting for the military, he also expressed his humor in portraits of pilot’s wives, characters such as Bugs Bunny riding a door, coiled dragons, and a crow holding a machine gun, smoking a cigar and riding on a cloud. From his Pacific base, Gallman sent mail to his parents in Crystal Springs adorned with sketches of what he was painting, and his daughters still have some of the correspondence When he returned to Crystal Springs after the War, he married Sar Lee Hubbard with whom he had two daughters, Gale and Sheilia. A devoted Methodist, Gallman also found inspiration for his works in religion. Applying his wood working skills, he designed and built a life-size nativity scene for the front lawn of his church every Christmas. He also painted the scene of a flowing river for Pilgrims Rest Baptist Church. Gallman continued to paint until his death in a 1972 automobile accident at age 54. In the late 1970s, the Junior Auxiliary honored his memory with a month-long exhibit of his artwork, including a stunning portrait of his wife that he was painting just before his death. EDITOR’S NOTE: Throughout the 2023 Copiah County Bicentennial year, Wesson News will feature sketches of past and present visual artists, musicians, authors and photographers who are natives of the county. They will be excerpted from Tricia Nelson’s reporting in A Shared History: Copiah County, Mississippi 1823-2023 edited and compiled by Paul C. Cartwright and available through Cartwright for $25 plus $5 for shipping at 3 Waverly Circle, Hattiesburg, MS 39402. Nelson is a Crystal Springs writer who contributes to the Copiah County Monitor.

Mississippians honored the memory of a late civil rights leader and native of the state this month on the occasion of her birthday. Fannie Lou Hamer, born on a Mississippi Delta plantation with her sharecropping family, the youngest of 20 children, inspired civil rights activists with her singing. When Hamer became involved with the Student Nonviolent Coordinating Committee, and after registering to vote, she was kicked off her plantation home. . A fearless civil rights leader, her singing became a source of strength among civil rights workers. In 1964, she burst onto the national scene when she challenged the all-white Mississippi delegation at the 1964 Democratic National Convention. She spoke about Black Americans being harassed, beaten, shot at and arrested for trying to vote. On television, she asked, “Is this America, the land of the free and the home of the brave where we have to sleep with our telephones off the hooks because our lives are threatened daily because we want to live as decent human beings in America?” Hamer continued to remain active in the civil rights movement until her death in 1977. Her hometown of Ruleville built a statue to honor her. EDITOR’S NOTE: A Mississippi Today story.

With animal shelters across the nation facing an overcrowding crisis, thousands of highly adoptable pets are waiting for their second chances. The Brookhaven Animal Rescue League is proud to partner with BISSELL Pet Foundation, a national animal welfare organization dedicated to ending pet homelessness, for its Fall National “Empty the Shelters.” The event began October 1 and will continue thru October 15. BISSELL Pet Foundation is sponsoring reduced adoption fees of $50 or less at more than 345 shelters in 42 states. BARL is offering $50 adoption fees for dogs and $35 adoption fees for cats (some animals excluded). Adoption fee includes spay/neuter, vaccinations and microchip. All interested adopters can see adoptable animals online at barl.net/adopt or visit BARL’s Adoption Center Friday-Sunday, 12:00-3:00 pm or by appointment. Some pets are highlighted on BARL’s Facebook and Instagram pages. Potential adopters can also visit PetSense in Brookhaven to see some of BARL’s adoptable cats. BISSELL Pet Foundation’s “Empty the Shelters” event is the largest funded adoption event in the country. With a goal of encouraging more families to choose adoption, this lifesaving effort has helped more than 190,000 pets find loving homes since 2016. As BISSELL Pet Foundation’s largest program, a total of 687 animal welfare organizations in 49 states and Canada have participated throughout the years. During BISSELL Pet Foundation’s “Empty the Shelters” quarterly national events, an average of 1,225 shelter pets are adopted each day. "Our nation’s animal shelters are facing an overcrowding crisis unlike anything we have experienced in more than a decade. The devastating increase in owner surrenders and stray intakes has left tens of thousands of socialized, house-trained, and leash-trained pets desperate to find a home," said Cathy Bissell, Founder of BISSELL Pet Foundation. "Our Fall National ‘Empty the Shelters' will support the adoption of thousands of pets across the country, helping shelters in this critical time. Opening your home to a shelter pet saves a life and creates space to give another pet a chance." Adoption is a lifetime commitment. BISSELL Pet Foundation and BARL urge families to do their research about the pet they are interested in adopting, as well as adoption requirements. For more information on adopting or donating to “Empty the Shelters,” visit www.bissellpetfoundation.org/empty-the-shelters as well as barl.net.

By Guest Columnist Stephanie Duguid In a world filled with a wealth of conflicting evidence and various opinions from health professionals (or not professionals), it can be difficult to determine which diet will be best for your goals. National Cholesterol Education Month focuses on helpful information that can make your choices a bit easier on one area of diet. Although there is conflicting science on specific foods and how they may or may not have an impact on your health, we can agree high cholesterol levels are correlated to atherosclerosis and heart disease. Cholesterol itself is not a bad thing. However, too much cholesterol in the body has strong correlations to chronic diseases. The body creates two types of cholesterol - these are HDL’s and LDL’s: High-density lipoproteins (HDLs) are created naturally by the body to heal arterial walls. Commonly called “good cholesterol,” these guys take cholesterol away from the heart and arteries. Low-density lipoproteins (LDLs), on the other hand (commonly referred to as “bad cholesterol”) carries its contents to the arteries. For this reason, many people consider LDLs bad, although they are just doing their jobs. Problems arise when our diet contains an excessive amount of foods which promote LDL production, or contain high amounts of cholesterol in general. If the body does not have enough HDLs to recycle cholesterol and remove the plaque from the arterial walls, gunk builds up in the arteries that can raise blood pressure and lead to other chronic diseases. The bottom line: Eat foods that are rich in HDL and low in LDL. In most cases, this means eating a diet that is rich in plant foods like beans, nuts, seeds, leafy greens, and fruit. Try your best to limit fatty meats like pork, beef, and chicken. Whole plant foods will generally contain a much lower source of cholesterol and will contain many more vitamins and minerals to help balance other systems in the body. So cholesterol is not the problem. Rather, it is unbalanced cholesterol in your body that can cause challenges. Eating plenty of whole foods helps the “good” cholesterol to handle the “bad.” Consult with your healthcare professional about your diet. Here’s to improved cholesterol numbers! EDITOR'S NOTE: Stephanie Duguid is owner of Do Good ProHealth (CPR Classes) and Do Good Leadership (motivational speaking, and leadership and success coaching).

In the midst of the summer heat, a Texas-based company has started to produce and distribute dry ice for commercial and industrial use from a new Brookhaven facility. Emory Dry Ice has invested $10.6 million in the Brookhaven Industrial Park operation where it is employing 20 workers. During the summer months, ribbon-cuttings also officially commemorated Gentiva Hospice’s expansion to Southwest Mississippi and new operations of Cleansing Stream Exterior Cleaning Solutions, a mobile cleaning business for commercial and residential customers. Gentiva will serve Copiah, Walthall, Lincoln, Lawrence, Jefferson, Amite, Pike, Wilkinson and Adams Counties from its new office at 706 U.S. 51 North in Brookhaven. The new cleaning service will travel throughout the area from a Brookhaven base. Also coming to the area; Asset Management at 215 South Jackson Street in Brookhaven, a new fitness studio specializing in the Lagree technique emphasizing core, strength and endurance. Hattiesburg-based Southern Bone and Joint Specialists on Highway 51.Two national retailers – Five Below and T.J. Maxx – are also planning to open stores on Brookway Boulevard. Meanwhile, two long-time Brookhaven businesses are settling into new homes: T.H. Perkins Furniture consolidated to just one location at 520 Brookway Boulevard. K&B Seafood will continue to offer a wide selection fish and other foods from fresh waters and the ocean at 526 U.S. 51, where it will also now operate a small restaurant.

By Benjy Hamm Director, Institute for Rural Journalism, University of Kentucky Nearly 220 million American adults turn to their local newspapers regularly for news and information they need to stay informed, feel more connected to their neighbors and improve their lives and communities. That readership number is based on a recent national study by independent research firm Coda Ventures for the America’s Newspapers organization. Most likely, the number of readers is higher. Many people who say they receive news on their phone or from social media instead of newspapers fail to understand that the sources for those stories are often journalists at U.S. newspapers. We sometimes take the work of journalists for granted, but those who work at newspapers are filling an important role in the health of our communities and country. Everyone, even nonreaders, benefits from the work of journalists. News coverage has led to improvements in food safety, decreases in traffic and plane fatalities, better care for veterans and nursing home patients, support for victims of natural disasters, and exposure of all sorts of wrongdoing. I have long loved this quotation by Frank Batten Sr., a media visionary and former chairman of Landmark Communications, who said about journalists and newspapers: “Our calling was never more important. We have the capacity to inform, to enlighten, to awaken and to inspire. We have the opportunity to enrich the lives of thousands of people every day.” Across the United States, journalists and other newspaper employees are serving their communities and democracy every day by informing, enlightening, awakening and inspiring millions of readers. The news they provide is accessed in many forms. Many people still use the word newspaper as the all-encompassing term for those various forms, but now news is delivered news through websites, social media, electronic editions, email alerts and newsletters, in addition to the traditional printed paper. Those delivery methods have changed significantly in recent years. But one thing remains constant: Americans depend on the trusted news coverage provided by newspapers. The study by Coda Ventures, based on surveys of 5,000 people, revealed that respondents ranked local newspapers and their websites as the most accurate sources of original news reporting. The results also listed the top five reasons Americans seek out local news – to stay informed, feel connected in the community, decide where they stand on local issues, find places and things to do, and talk to other people about community news. Survey respondents consistently said they prefer newspapers in print and digital formats over TV, radio and social media as their main source for news and information important to them. They like the fact that newspapers use different ways to deliver their news stories to various audiences. The survey showed that people who are 39 and younger listed social media as the No. 1 way they prefer to access news, though they also like news websites and email alerts. People in the 40 to 74 age group ranked news websites as their top choice, followed by email alerts and the printed newspaper. Those 75 and older prefer the print edition but also like news websites and email alerts. Based on the frequent reports of struggles within the news business, many people might be surprised to learn that newspapers and their digital offerings reach so many readers. Those struggles, primarily financial, are real and affect many media companies, not just newspapers. But the new ways of delivering news allow newspapers to reach even larger audiences. Frank Batten might not have anticipated the widespread use of the internet and social media when he first made his comments in the 1980s, but his words remain true today. Newspapers and their dedicated employees continue to inform, enlighten, awaken and inspire – enriching their communities and the lives of millions of people who benefit from their work every day.

By Bob Garver Standard disclaimer for any and all “PAW Patrol” media: I am not the target audience for “PAW Patrol.” The target audience for “PAW Patrol” is young children and only young children. This is not a “fun for all ages” property that adults can enjoy as much as kids. At best, adults watching with kids can enjoy how much their kids enjoy it. But adults will not enjoy it for themselves. I saw the movie by myself, and did not enjoy it myself. But there were plenty of kids in the theater and I enjoyed how much they enjoyed it. The PAW Patrol are an animated team of talking dogs that live to protect Adventure City. Under the supervision of human leader Ryder (Finn Lee-Epp), the Patrol consists of police officer Chase (Christian Covery), firefighter Marshall (Christian Corrao), water rescuer Zuma (Nylan Parthipan), handydog Rocky (Callum Shoniker), builder/demolisher Rubble (Luxton Handspiker), pilot Skye (Mckenna Grace), and flexible Liberty (Marsai Martin). The film introduces new characters in the form of a set of Junior Patrollers: Tot (Brice Gonzalez), Nano (Alan Kim), and Mini (North West, whose brother Saint has a small part as a “Meteor Man,” and whose mother Kim Kardashian cameos as a lazy poodle). Evil (don’t call her “mad”) scientist Victoria Vance (Taraji P. Henson) carries out a plan to harness the power of a passing meteor. Unfortunately the plan backfires and the PAW Patrol have to save all of Adventure City from the meteor that Vance brings to Earth. The PAW Patrol takes possession of the meteor, while Vance goes to prison, where her cellmate is none other than disgraced former mayor Humdinger (Ron Pardo). The two team up to break out, harness the power of more meteors, and defeat the PAW Patrol. It turns out that the meteor contains crystals that dole out superpowers. Chase gains super-speed, Marshall can shoot fireballs, Zuma can turn into water, Rocky gains magnetism, Rubble can turn into a wrecking ball, and Skye can fly… without her jet. The team decides that with these great powers comes a need for new costumes, new vehicles, and a new name – The Mighty Pups. Parents will groan during this portion of the movie, because they know that the Mighty Pups will become a line of toys that their kids will want them to buy. The movie itself even jokes about this ploy, not that joking about it makes it okay. You may have noticed that I didn’t mention the superpower gained by Liberty. As the flexible member of the team, she doesn’t really have a theme and thus her power is not readily apparent. She’s forced to stay back and train the Junior Patrollers while the others are out having adventures. That’s one of two subplots given to individual members of the team, the other being Skye’s struggle with insecurity over her size. She will, of course, eventually learn to take the team’s motto of “No job is too big, no pup is too small” to heart, but not before she makes a mess of things with Vance and Humdinger. Her journey could be boring and mopey, and to a degree it is, but talented actress Grace gives her performance enough gravity that I didn’t mind the emotional moments. Occasional mushy stuff aside, “PAW Patrol: The Mighty Movie” is mostly fun and exciting, at least by PAW Patrol standards. Parents and even older kids will be wishing the movie could pick up the pace a little, but again, it’s aiming for a very young audience that might feel left behind by a quicker pace. For the kids at my screening, the movie was just right for them, and at the end they were cheering and applauding. And that’s what really matters. Grade: B- “PAW Patrol: The Mighty Movie” is rated PG for mild action/peril. Its running time is 92 minutes. Contact Bob Garver at rrg251@nyu.edu.

Postseason awards continue to roll in for the Co-Lin Softball team, with the National Junior College Athletic Association (NJCAA) announcing All-American lists. The Lady Wolves had one of their own honored among the list of 39 student-athletes -- freshman catcher Abby Grace Richardson as a Third-Team All-American. The Brookhaven native had a freshman season that saw her break two single season records as she led the team with 24 home runs and had 80 RBIs. Richardson also led the Lady Wolves in doubles and runs scored with 18 and 61 respectively and was also second in triples and hits with two and 70 respectively. Play in 59 games, she also drew 23 walks, stole 17 bases, posted the third-highest batting average at .395 while leading the team with a .927 slugging percentage and had the second highest on-base percentage at .473. Richardson posted a fielding percentage of .981 this season while splitting time at catcher and shortstop with 169 putouts, 33 assists, and four errors. Her latest honor comes in addition to being named First Team All-MACCC, All-Region 23, and the Most Outstanding Offensive Player and the Most Valuable Player in the NJCAA Division II World Series. At the World Series, Richardson broke the single season home run record with her first of four home runs in three games including three in two games against Jones for the championship. The Lady Wolves set a program record for wins this season, finishing 49-10, and winning their first Region 23 championship since 2008 and the first ever national championship in school history against Jones 7-0 on May 27, at the NJCAA Division II World Series in Spartanburg, S.C.

She finally looked up from her computer and stretched her neck after several hours of working nonstop. As she glanced around the room, she noticed the blinds were still open on the window of her home office, giving her a clear view of the falling evening twilight. Realizing her workday should definitely be finished, she saved her work and closed down her computer. At that point, her stomach growled and she mentally agreed, “Yep, I know, it’s past time to get something to eat.” Looking for a quick and easy something that she could call a meal, she was soon sitting at her kitchen bar with a green salad and a sandwich in front of her, holding a book in one hand while she ate. A nightly routine in her little world. Most evenings this loner lifestyle fit her to a T. But some nights it would hit her, “It’s Friday evening, I’m sitting here reading a book and eating all alone – again.” Sadness and isolation would suddenly cloak her and she would feel an enormous welling up of loneliness inside. A loneliness that made her thoughts dwell on all the people outside of her front door who were with others, talking and laughing while they headed to a movie or a restaurant. Just enjoying life together. The blackness of her mood began to mirror the darkness outside. She felt alone, forgotten, ostracized and totally insignificant. Finally, desperation caused her to consider picking up her phone– just to hear a voice to break up this downward spiral that was sending her into an emotional quagmire. But then, “Who can I call? I really am not close to anyone. Sure, I have my sisters, but there is no doubt they’re all busy with their own families. And people from work? I don’t know any of them on a personal basis.” She then thought of people she saw at her church, but that caused pain immediately. After all, everyone one she knew there were basically only ‘pew buddies,’ giving and getting a brief greeting as they settled in to their seats before the service began. No personal interaction ever happened before or after, she usually just smiled her way back to her car. Sound familiar? Many people today are living emotionally all alone, even while surrounded by people. And that works for them, most of the time. But once in a while, the loneliness catches up with them, and they realize they need others. But the learned ability to socially connect with others has been lost somewhere along the way. If this is you, deliberately stop the flow of your life. You and you alone can change this loneliness. Risk doing something a little different. Open up, and ask questions, don’t just smile and walk away. Invite someone to get coffee or a meal with you. Eventually, you will probably stumble across someone who is lonely and needing someone also. Because you are definitely not alone in your aloneness, it is a plague everywhere.

Eating right is a matter of applying simple dietary rules to your personal dietary needs, says a local meals and cooking consultant who bases her advice on more than a quarter century of formal and informal nutritional studies. Throw away the regimens and diets that try to be everything for everybody, understand the unique nutritional needs of yourself and your family and plan and prepare meals guided by a few nutritional principles, counsels Leah Embre, who recently left Co-Lin after opening its Wolf Den snack bar hangout, which offers healthy food alternatives to students, college staff and faculty and members of the wider Wesson community. “Plow your way through the massive confusing and conflicting nutritional advice available like a cow that chews hay and spits out sticks, remember that no one size fits all and you can change and improve your diet and health a little bit at a time,” Embre told an Institute for Learning in Retirement (ILR) member luncheon. To understand your unique nutritional needs, she advised: Knowing your numbers -- the results of blood tests showing levels of sugar and body chemistry. “Get a print out of laboratory blood work so you can see what dietary changes you need to make, and how your adjustments are making a difference,” says Embre. Journal what you eat and how it affects your health and well-being. Find a doctor who doesn’t mind answering your health questions. Watch your bowel movements. “Constipation and diarrhea reflect your dietary habits,” she says. Within this context, gut health is the foundation of overall health and lifestyle, Embre explained. Through the digestive system, the body gets the nutrients it needs. The goal is to reduce or eliminate inflammation – the cause of most diseases -- throughout your body. “Increasingly, nutritionists say the gut is our first brain,” she added. “It sends seven times more messages to control the body than the brain. It makes serotonin and dopamine – the hormones used in the brain to create feelings of happiness.” So watch what you send to your gut, Embre told her ILR audience: Decrease the sugar – “dietary enemy number one.” On a daily basis, she said, a female should consume 24 grams of sugar and a male, 37 grams. In fact, most people overconsume sugar, getting their nutritional requirement in two meals. Decrease processed foods – ‘dietary enemy number two.” Fresh whole foods – fruits, vegetables, meats – retain critical vitamins and minerals, while processed packaged foods add chemical, often toxic, preservatives. “Eat food close to the way God made it,” Embre said. Decrease dyes – chromosome-damaging and cancer-causing food coloring chemicals listed on food labels. Increase protein consumption up to half your body weight in grams. Increase fiber. Nuts and grains. Eat the peals on fruits and vegetable. Increase healthy fats. Avocado, coconut, fish and olive oils, butter, grass-fed beef without cortisol and whole fish, olives and avocadoes are good sources. Drink lots of water – as much as one gallon daily. “Your body is 80 percent water, so it is very beneficial,” she said. “If you’re thirsty, you are dehydrated. Don’t drink it all at once. Sip it throughout the day.” “The big challenge is planning and preparing your meals,” she pointed out. On food preparation, Embre suggested: Get it out the food, wash and dry it and prepare it – all at the same time. Don’t fry foods to curb another source of inflammation in the body. Prepare and save snack foods that offer a ready alternative to sugar-laced candies. For example, boil or scramble eggs in advance and refrigerate. Serve at least one fresh fruit or vegetable with every meal. Oven-bake meals on a sheet pan. Cook different meats – chicken, beef, pork – at the center of the pan with varied vegetable on the side. Use different seasonings and sauces with each meal. There's nothing hard about making healthful meals if you take time to plan, follow simple nutritional rules and don’t over-complicate preparation, Embre summarized: “Keep it simple, Sunshine!”

By Kara Kimbrough It's fall, a sign that we can begin dreaming of cozy evenings gathered around the table filled with hot dishes of our favorite comfort foods. Or maybe we're curled up before a crackling fire cradling a hot, steamy bowl of comforting soup. While these scenaireos are just pipe dreams at the moment, eventually the weather will cool down. I think...Who cares if it doesn't happen until January? We'll still get to enjoy our favorite comfort foods without having to turn on the A/C. This past week, I compiled several my favorite fall comfort food recipes in my "Fall 2023" binder. When the time is right, I'll have them at my fingertips. Will I use them in the next few weeks? Probably not..although I confess to making a few Crockpots and stockpots of homemade soup in the past few weeks. It's one of the few fall/winter comfort foods I make all year long. If you're lucky enough to be enjoying more seasonal weather, you may feel like jumping in a making a few of my favorite fall dishes. If not, keep them nearby (and I have many more if you want to drop me an email). Before we know it, it'll be New Year's and you'll actually say..."Geez, I'm freezing! Hand me a bowl of soup!" Basic Tomato Sauce for Spaghetti and Meatballs 3 tablespoons olive oil 6 garlic loves, sliced thin 2 - 28-ounce cans diced tomatoes, with juice Salt and pepper 4 fresh basil leaves Heat olive oil in large skillet over low heat. Add garlic and cook for 5 minutes. Add two basil leave and stir. Add tomatoes and juice and remaining basil leaves. Turn heat to high. Bring sauce to a boil, reduce heat to low, cover and simmer for 45 minutes. Stir occasionally while sauce is simmering. Homemade Meatballs 1 cup Italian-seasoned bread crumbs ¼ cup grated Romano cheese 2 tablespoons chopped fresh parsley ½ teaspoon salt ½ teaspoon ground black pepper ½ teaspoon garlic powder ½ teaspoon onion powder 1/2 cup water 2 eggs, beaten 1-1/2 pounds ground chuck Preheat oven to 350 degrees. Mix bread crumbs, Romano cheese, parsley, salt, pepper, garlic powder, and onion powder together in a large bowl; stir in water and eggs. Add ground beef and mix until well combined. Form mixture into balls and place on a nonstick baking sheet. Bake in the preheated oven until meatballs and cooked through and evenly browned, about 30 minutes. Remove from oven, drain grease and add to tomato sauce in skillet. Stir and cover meatballs with sauce. Let simmer for 10 minutes in sauce until meatballs absorb plenty of the sauce. Serve over hot pasta. 20-Minute Chili 1 pound ground chuck 1 onion, chopped 1 (15 ounce) can tomato sauce 1 (15 ounce) can kidney beans 1 (14.5 ounce) can stewed tomatoes 1 ½ cups water 1 pinch chili powder 1 pinch garlic powder Salt and pepper to taste Place ground chuck and onion in a large skillet over medium heat; cook and stir until meat is browned and onion is tender, about 5 to 7 minutes. Stir in tomato sauce, beans, stewed tomatoes with juice, and water. Season with chili powder, garlic powder, salt, and black pepper. Bring to a boil, reduce heat to low, cover and let simmer for 15 minutes. Serve with cooked rice, sour cream, grated cheese or other favorite toppings. Overnight Baked Apple Oatmeal 3 cups old-fashioned rolled oats 1 ½ teaspoons baking powder 2 teaspoons ground cinnamon ¼ teaspoon ground nutmeg ¾ teaspoon salt ½ cup lightly packed brown sugar, more to taste 2 ½ cups milk (I use unsweetened almond milk) 2 large eggs 1 teaspoon vanilla extract 4 tablespoons butter, melted large tart sweet apples, peeled, cored and diced Lightly grease a 9x13-inch baking pan or 9x9-inch (for thicker oatmeal) with nonstick cooking spray and set aside. Preheat the oven to 325 degrees (unless you are making ahead of time and refrigerating overnight). In a large bowl, whisk together the oats, baking powder, cinnamon, nutmeg, salt and brown sugar. In a large liquid measuring cup or medium bowl, whisk together the milk, eggs, and vanilla. Pour this mixture over the dry ingredients and add the melted butter. Stir or whisk to combine. Arrange the diced apples evenly over the bottom of the baking dish and pour the oatmeal mixture over the top. Cover and refrigerate overnight or bake right away (uncover before baking the next morning). Bake for 35-45 minutes until top is golden and the mixture has set up. Serve warm or at room temperature. Kara Kimbrough is a food and travel writer and travel agent from Mississippi. Email her at kkprco@yahoo.com.