But Do I Deserve It?

But Do I Deserve It?

By Lavinia Plonka

have a jacket I call God’s jacket. There was a period in my life where it seemed like nothing went right. I was in debt, my practice was not growing, in fact, it was almost non-existent and I needed a jacket. I saw one in a trendy catalog that seemed unaffordable. It was $275, which seemed exorbitant in the 1990’s. I would look at that jacket.  And stress about my life. And look at that jacket. And bemoan my fate. Then I caught a cold. Ever since my childhood asthma, my respiratory system had been my teacher. Whenever I was in denial about my life situation, unhappy, stressed, broke, frustrated, I caught a cold. If I ignored the cold (because each time I totally forgot that my body was trying to talk to me and I assumed I was merely sick), it quickly either turned into bronchitis, a sinus infection, or some other dreadful, dramatic outpouring of mucus that put a new meaning on the term “phlegmatic.” Once again, I ignored the cold.

Soon I noticed it wasn’t leaving. That constant discomfort in my nose, that constant feeling of not being able to breathe, that pressing in my head persisted. Finally I recognized it. I was getting a sinus infection. “Oh no! “ I moaned. I envisioned the doctor bill, the prescription cost, cancelling the few classes I had, cash register bells started ringing in my head alongside the throbbing. The last time I had a sinus infection, it had ended up costing me over $200. And then as I passed the coffee table, I saw the catalog with my jacket calling to me.

I burst into tears. I sat down on the couch and began to pray, to everyone and everything: Mr. God, my “higher” self, the Universe, the etheric field that some scientists say creates reality, even Tinkerbell. “PLEASE!  Don’t make it a sinus infection! Please, please, please. If it’s not a sinus infection I promise to buy the jacket!”  There was silence. Of course, what did I expect, a voice coming from the clouds? A gust of wind? Glinda the good witch? I sat there, and after a few minutes I was completely overwhelmed with a shocking feeling. It wasn’t words, no voice talked to me.  But I understood that I literally had to put my money where my mouth was. I had to buy the jacket first. I had to believe, really believe, not sorta kind believe, but in my core, believe I deserved it.

I bought it. You’d think I was buying a house, I was so afraid to spend that money.  The next morning I woke up, and the sinus infection was gone. Did I create the sinus infection to justify buying the jacket? Did the adrenaline from putting $275 on my charge card knock out the irritation? Was I already recovering and didn’t know it? Or was the universe talking to me?

It slowly, (and I mean slowly, like years) dawned on me that I had been living with a series of core beliefs that destined me for a lifetime of the same poverty I had grown up in. I had spent half a lifetime running in place, like Elmer Fudd trying to catch Bugs Bunny.

God’s jacket woke me up to the simple truth that the universe hears every word I say. I learned to catch myself saying self-sabotaging things like, “Well, things are going well, I wonder when the other shoe will drop,” or “Wow, I made this month’s bills and have money left over, what disaster will strike next?” Not just words, but thoughts: you don’t deserve success, you’re not working hard enough, be careful, this can’t last.

My Mother, a Russian pessimist, used to sneer at my dreams and say, “May all your dreams come true, and may they come to haunt you.” Spiritual teachers often tell us that we pick our parents before we are born for the lessons we need to learn. My biggest lesson was learning that nothing is
impossible – it’s only my beliefs that keep from my dreams. If my parents had simply been wonderful and supportive, I might never have learned the power of intentional thought.

The jacket is no longer as hip as it was then. But it’s still in my closet, a reminder that as Shakespeare said, “ . . . there is nothing either good or bad, but thinking makes it so.”

Breast Assured

Breast Assured

By Natasha Kubis

October is Breast Cancer Awareness Month, and a good time to get acquainted with the anatomy of your breasts, as well as the best practices for cancer prevention. Sadly, 1 in 8 women will be diagnosed with breast cancer in her lifetime, and it is a significant health threat. Other conditions that can affect the breasts, and are often benign, are cysts and fibrocystic changes. Infections of the breast tissue can also occur, particularly during breastfeeding, and mastitis, or inflammation of the breast, is common.

With the right knowledge, you can take preventative measures and a proactive approach to your breast health. Here’s how:

Schedule Your Mammogram

A mammogram scans breast tissue for tumors or other abnormalities that might be a sign of breast cancer, and is typically performed for the first time when a woman is between 40 and 50 years old. Women should have a repeat scan every 1-2 years. Menopausal women often have dense breast tissue, and density can obstruct cancer detection through a mammogram, making it unreliable, so 3-D ultrasound is recommended in these cases.

Report Any Breast Changes

You should be familiar with the way your breasts normally look and feel. You should report any of the following changes to your doctor: a change in the look or feel of the breast and nipple, which can include a change in size, dimpling, swelling, shrinking, asymmetry of either the breasts or nipples, or a discharge from the nipple.

Quit Smoking

Smoking is associated with an increased risk of breast cancer, particularly among women who started smoking at adolescent or peri-menarcheal ages. Cigarette smoke contains 3,000 types of carcinogens that could potentially affect your health.

Limit Alcohol

A meta-analysis of 53 studies showed that women who drank more than 3 drinks a day had 1.5 times the risk of developing breast cancer than nondrinkers. Try to keep it to 1 serving a day or less: 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of hard liquor.

Stay at a Healthy Weight

Fat cells produce estrogen and high levels of that hormone have been linked to certain cancers. Working out can shrink the size of fat cells, so your body pumps out less estrogen. The American Cancer Society recommends getting at least 150 minutes of moderate intensity exercise per week.

Eat Your Fruits and Veggies

Eat at least 5 servings of fruits and vegetables every day.  Several recent studies have suggested that eating a lot of fruits and veggies may be associated with a lowered risk for developing estrogen-receptor-negative breast tumors. The effect may be due to the fact that plant foods tend to be rich in carotenoids, natural pigments that often serve as antioxidants. Estrogen-receptor-negative breast cancers make up only about 15 percent of all breast cancers, but they’re particularly hard to treat. The USDA advises that you should fill half your plate with produce. In addition it is best to avoid refined, heavily processed foods, and added sugars. There have been numerous studies on the benefits of plant based diets and decreased cancer risk.

Get Rest and Reduce Stress

Both of these practices help the body heal by repairing cellular damage and inflammation. Shoot for 7-8 hours of good sleep and try to incorporate techniques for relaxation, such as yoga and meditation.

Indulge in Some Chocolate

Chocolate contains a phytochemical compound called flavonoids. A flavonoid is an antioxidant that can prevent or slow damage to cells caused by free radicals, thereby potentially assisting in the prevention of cancer. Of course, moderation is the key.

Get Adequate Amounts of Folic Acid

Not eating enough folate, the naturally occurring form of folic acid, is linked with impaired ability to repair DNA, and damaged DNA has been linked to cancer. Folate is found in foods such as spinach, black-eyed peas, folic-fortified cereals, and grains. Try to get 400 micrograms daily.

Fun Facts About Breasts

Both males and females have breasts. The structure of the male breast is nearly identical to that of the female breast, except that the male breast tissue lacks the specialized lobules, as there is no physiologic need for milk production by the male breast (although there have been some documented instances of male lactation).

Our breast size is constantly changing. You might notice that your breasts shrink when you lose weight. That is because your breasts are made of fat. Pregnancy, breast-feeding, menopause, birth control pills, and even sex can cause your breasts to swell. Your breasts can also grow as much as a full cup size during your menstrual cycle. However, days after your period, your hormone levels drop and your bustline is at its smallest.

We are the only primates with permanent breasts. As humans, we grow breasts before puberty even starts, and they continue growing and changing throughout our lives. Other primates’ breasts grow only when they are breastfeeding.

The average breast weighs between 1-2 pounds.

Breasts are not twins, they are sisters. Two breasts are rarely, if ever, identical.

Breasts are a wonderful, life nourishing part of our anatomy. It is important to pay close attention to our diet and lifestyles for sustained breast health and wellness.

Stress Less this Fall with Calming Autumn Activities

With school and work kicking into full gear, fall is the time to get back to business. Along with the excitement of this busy season, though, comes a fair amount of stress. New schedules and a different pace can make you wish for the lazy days of summer to return. But don’t let the fall season shatter your nerves. Instead, take advantage of the calming activities autumn has to offer, and make room in your routine for some satisfying relaxation.

Try these six ways to de-stress during the fall, and have your most enjoyable season yet.

Take a Colorful Drive

Autumn colors aren’t just pleasing to the eye; they can be highly stress-relieving. That’s because such sensory experiences as soaking up the vibrant colors of the changing leaves divert the mind to something gratifying and positive. Take a drive along a scenic, tree-lined roadway and stop for a picnic lunch to bask in the glory of nature–and the peace and tranquility it brings.

Embrace the Spices of the Season

Spices can rev up ordinary food and drink, but they also have the power to calm. Some of the best spices for stress relief are those prominent during the fall months. Nutmeg is an ancient spice used to relieve anxiety and treat insomnia, while cinnamon helps calm the digestive system and cloves relax the muscles. A pinch is all you need from these powerful stress relievers.

Enjoy Fall Deals at the Spa

Now that life is back to routine for the family, it’s time to focus on you. Many spas around town offer deals to help you do just that. Research fall specials on relaxing activities that will help you unwind and recharge, like a calming body soak, massage, or pedicure. A trip to the spa can be just what the doctor ordered for stress, and autumn deals can make this activity hard to pass up.

Sip on a Hot Drink

If you like sipping on hot cocoa during the fall months, you’ll do more than satiate your taste buds. Cocoa contains polyphenol antioxidants known to relax the mind and boost mood. Don’t care for cocoa? Other hot drinks soothe and relax the body. Try spiced apple cider or cinnamon tea, or enjoy a healthy hot soup made from squash or other fresh, seasonal ingredients.

Do Some Autumn Exercise

Known to release endorphins that calm and relax the body, exercise is one of the best de-stressors of all. Fall offers up plenty of stress-reducing exercise options in a crisp outdoor venue. Go on a hike, bike the nature trails, or play some golf. You can even rake leaves for an invigorating and relaxing activity right at home.

Don’t let the autumn stress you out. Revel in this enjoyable time of year with calming activities that also benefit your health.

Paving the way for Self-Health

Paving the way for Self-Health

Hippocrates, the father of medicine said,  “The greatest medicine is to teach people how not to need it”.

As we collectively strive to find our footing in these uncertain times, we have an opportunity to learn more about who we are and who we’ve been. This can be a wonderful time for self-reflection, leading the way to whom we want to become and how we want to live, and most importantly how we want to feel.  As we age this becomes ever more pivotal.

If you listen to your body it will tell you what it needs: When you’re hungry you eat, when you’re tired you rest, when you’re sad you might cry.  Our bodies tell us what’s needed.  This simple truth seems to have been forgotten a bit.  Imagine how different this world could be if we would simply listen to this inner knowledge. Taking plain actions based on this intuitive knowing could prevent many lifestyle and diet-related illnesses. I feel certain our destinies depend on it!

The great news is: we have some control over our health and well being.

I have, for many years, shared my understanding of the benefits of seasonal GF cooking, and as a health coach have worked with dozens of people seeking an alternative to a pre packaged diet. What has become clear to me is that food and diet differ for each person. There are a plethora of factors like lifestyle, genetics, and mood – not to mention daily stress and emotions!  Good health starts with what we eat.  My simple Philosophy is to eat with the seasons:  Eating seasonally produces foods with twice the flavor, and peak nutritional value.

If you learn to relish the benefits of eating seasonally and desire a bit of kitchen inspiration, the door is open to you. The benefits of cooking with the seasons are many.  Ingredients that grow naturally at a given time of the year are garden magic. Let nature inspire the menu of the day. For breakfast it might be adding some kale, or beet greens which have more iron than spinach,  and blueberries rich in antioxidants, for a surprisingly delicious smoothie. Dinner could be a simple rainbow of vegetables, roasted to perfection with a sprinkle of good olive oil, flaky salt, and a squeeze of fresh lemon. Add a pot of legumes or brown rice, with a medley of fresh herbs from the market and a dab of butter or coconut oil, and voila` dinner is served. So take a trip to the farmer’s market, search out the organic growers, and…let food be thy medicine.

September is a transitional month. As summer starts to wind down, continue to stay cool, eat lightly, and stay hydrated. Here are a few simple recommendations for a season of balanced health.

• Mint water and lemon, acts as a liver cleanser, metabolism booster, and appetite stimulant.

• Meals should include a lot of green vegetables, melons, peaches, and other fresh and fragrant herbs. 

• Melons are a front runner; Use them in salads, soups, desserts, and even salsa. They’re great for digestion and help prevent common health problems such as high blood pressure.

• Parsley, Mint, Basil, and other herbs can be tossed in a bowl with a drizzle of lemon yogurt dressing, to create a refreshing salad treat. Adding fruits, nuts, and grains can build a light and lovely meal. I think we would agree we could use a treat right now. My dairy-free coconut cashew ice cream with cocoa nibs will satisfy any sweet tooth, without the guilt.

The gathering of friends and family to share good food, good conversation, and good intimacy is a recipe to create the connection we all crave. The time is always now to take our well being in hand…Let the healing begin in your very own kitchen.

For Coconut Cashew ice cream recipe and scheduled Cooking Classes in Asheville, Visit:
LaurieRichardone.com

Women Making Music, September 2020

Women Making Music, September 2020

To piggy, or “Peggy” back (if you will) off the August issue, let’s continue to explore more fantastic “women making music” who reside in Asheville and surrounding towns. I think we can all agree that “low-grade depression” is a real thing. These practitioners of music, without a doubt, contribute to our mental good health as we head into month six of our “Covid crazy” lives.

Each of these artists persist and each of them, inspiring beyond words. These women persevere and in some cases reinvent themselves. To me, they exemplify courage. I am honored to bring to your attention month after month, the female musicians of all ages who continue to pursue their dreams with vitality and creativity, notably within this downturn.

One of my very favorite people on the planet is my song sister friend, Jesse Barry. If you are a live music enthusiast new to town, you’d be wise to seek out and support any of the high powered musical cars Ms. Barry steers or rides along in. She’s the sweet strawberry in Her Rockin’ Blues/70’s & 80’s cover band “Jesse Barry and the Jam” that features astounding players all around: Kelly Jones on guitar, Micah Thomas on drums and Robert Geisler on bass. Her recent collaboration with the premiere outfit “A Social Function,” injects that 6-8 piece special events band with a shot of unparalleled virtuosity. She’s the pied piper for the dance community and their reverence for her explosive and so too, warm and sultry voice is indeed infectious; she’s got the cure for your Covid Blues. facebook.com/JesseBarryAndTheJam/, asocialfunction.com

On the fabulous flip side, is Miss Dulci Ellenberger, crooner sublime! I’d heard her with the all-girl band she writes, co-writes and performs in, “Cowboy Judy.”  But my first taste of her intimate sensibility was revealed on her debut solo record, “I Can Feel It” released in 2015. Here are a few phrases I made up to describe her sound: “Nimble Pop” “Modern Retro” “Poet Singer.” Word-couplets to describe her songs and their content: dreamy gaze . . . tangible reflection . . . buoyant charm . . . groove friendly. Whether she’s working alone or with any number of her enormously gifted cohorts, what you’ll experience with Dulci are wistful or happy melodies, intricate chord progressions and pitch perfect harmonies. “Fwuit” is the name of her latest project trio that combines originals that harken to their self-described sound, “retro soul” with carefully selected and arranged covers. It features band members from “Holy Ghost Tent Revival,” Ross Montsinger and Kevin Williams. Check out all things Dulci here:
dulcisings.com

Debrissa McKinney is a singer and saxophonist with a laugh and panache that garners undeniable affection. She puts the “skidoo” in the Grammy-winning kid-hop troupe she performs with, “Secret Agent 23 Skidoo.”  I think of McKinney as the Emmylou Harris of Asheville. She’s in high demand in the studio and on stages for her adaptability on backing vocals and sax fills.  Sensitive to a number of styles, grooves and genres this self-proclaimed “road dawg” tours with ‘23’, and horn laden Brass/Funk/Rock band, “Empire Strikes Brass” as well as “Dirty Logic” a Steely Dan tribute band. ESB, just dropped their sophomore full length release, “Brassterpiece Theater.”  Pre-pandemic, she hosted the renowned “Brown Bag Songwriter Competition” that has for years, helped up and comers and newly transplanted talent launch their brands. This website empirestrikesbrass.com and this website: dirtylogic.band and this facebook link facebook.com/debrissa will keep you in the know about Debrissa!

Mare Carmody, happens to be my next-door neighbor, and happens to be one of my favorite songwriters.  A purveyor of Americana Country and Blues music, she works solo and with her trio, Carver Carmody & McIntire, which features Michael Carver on vocals and guitar and Paul McIntire on fiddle.  During the corona slow down, she’s been working on new songs. These snapshot moments in time are scenes from reunions over pie and coffee, or a drive to a lake or a woman musing about her lover. With the occasional live stream from her house or driveway as well as a number of outdoor socially-distanced gigs at local wineries, your chances to catch her live continue despite the pandemic. She and her bandmates will continue to host the “Hendo Showcase Brunch,” a once-a month outdoor, Sunday afternoon show featuring collaborations with well-known local musicians, held at Southern Appalachian Brewery.  facebook.com/CarverCarmody, sabrewery.com

The reigning queen of Country in Asheville, Rebecca O’Quinn gives everything she does, her all. A ballerina, dance instructor, model, songwriter and guitarist, it’s her fantastic voice when I heard it for the first time that rendered me and those in the audience, transfixed. Yes, yes, she’s pretty for sure for sure. Yes, yes she’s graceful and accomplished. But it’s her natural luminescence that draws me into her performances and our conversations. Her music oozes with genuine care and nourishment. She stays true to the classic in all her classic country covers with her band The Reckoning. A benevolent Captain, OQuinn is competent at the helm. I invite you to set sail on her amphibious craft. Get on board her next excursion by visiting here: facebook.com/rebeccaandthereckoning/ or here: rebeccaoquinnonstage.com/rebecca-and-the-reckoning

Peggy Ratusz is a vocalist, vocal coach and writer. reverbnation.com/peggyratusz

Clearing Clutter

Clearing Clutter

It’s easy to let your home become a cluttered mess. Millions of people slowly lose control of their living space, allowing their home to become disorganized and filled with useless junk. However, that is no way to live. It’s so much better to dwell in a clean house. Here are the five biggest reasons to declutter your home.

You’ll find lost items. Large piles of clutter could easily be concealing items you thought were long gone, or completely forgot existed. That book you never finished reading might be buried right under your nose.

You’ll have more space. Clutter takes up lots of room. Left unchecked, junk will occupy more and more space in your home. Get rid of this clutter and you’ll be amazed at how much larger your living space seems in comparison.

You’ll be happier. No one genuinely likes living in a clutter-filled home. Getting rid of all that junk will relieve stress and raise your mood. You’ll feel better about yourself just seeing how much of a difference you’ve made. A clean, orderly home is a haven for peace and contentment. Ridding yourself of all that useless stuff will generate a wonderful sense of freedom.

You can make some money. While clutter is by definition stuff you don’t need or want, that doesn’t mean it won’t be of value for other people. While cleaning up your home you may find all sorts of items you can sell for a bit of cash. Either sell the stuff you don’t need online or consider holding a garage sale.

It will help you get your life in order. Getting rid of clutter isn’t just about clearing a physical space. It’s like a spring cleaning — not just for your home, but your mind as well. Taking on and completing a big task provides a sense of accomplishment. Psychologically, it will help you prepare to improve your life in other areas.

Clutter can be intimidating. The more it piles up, the harder it can seem to get rid of. However, that is an illusion. Getting started is the hard part. Once you do begin, ridding your home of all that junk will feel great. Your initial efforts will generate momentum and you’ll be glad to continue. Soon, all that clutter will be gone, and your life will be improved.

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