Asheville | thesofiamagazine

The Untethered Cook

by Laurie Richardone | Jul 27, 2021 | Asheville, Cooking, Food, Health, Recipes

I like to believe we all strive to stay true to ourselves, to our own path. It is very easy to get pulled by others’ opinions and the need for approval, even if it comes from our own striving for perfection. This applies to all paths, cooking as well.

My philosophy of cooking with the seasons allows for inspiration, rather than motivation. Where does inspiration come from? What does it mean to be motivated?

Inspiration is something that you feel on the inside, a sudden creative wonderful idea, while motivation is something from the outside, that compels us to take action. Inspiration is a driving force, while motivation
is a pulling force.

Inspiration is designed to help us get in touch with that inner knowing, and encourage us to celebrate the wondrous and precious gifts nature has given us. It’s a map, a guide, to help us along the way.

I keep this reminder on my kitchen vision board, to remind me of the place I am creating from. This allows for authenticity.

My inspiration comes from an ingredient grown in healthy soil that each season has to offer. Cooking in this way brings us what our bodies need, crave and deserve. It is the recipe for all the pleasures of the table.

Whether you are a serious artist, or a weekend amateur, remaining untethered to any expectation allows for a spontaneous, heartfelt expression of our own unique beauty.

We all deserve a treat now and again… My Raw Blueberry Pie is a summer healthy indulgence. Blueberries are in season in NC through August.

To your good health…

If you are a curious cook, join me on my Radio Show ~ “A taste for All Seasons”

We explore the world of food, with the philosophy of eating with the seasons.

And… as always, l will be sharing cooking tips, seasonal shortcuts and kitchen essentials that will make your life easier in the kitchen.

Visit: A Taste for All Seasons Show Page @ WPVMFM.ORG and listen to the July show, for a delicious conversation with farmer Gaelan Corizine of Green Toe Ground Farm.

It airs on the last Saturday of every month at 11 am, on WPVM FM 103.7 in Asheville, NC.

Laurie Richardone is a seasonal gluten free chef and certified health coach.

For more information, visit LaurieRichardone.com

For scheduled Cooking Classes in Asheville, Visit:
LaurieRichardone.com

Women Making Music – Coming Back Better

by Peggy Ratusz | Jul 27, 2021 | Asheville, Music, Musician, Vocal Coach, Women

The opening paragraph I wrote in November 2017 of Women Making Music spotlighting saxophonist and singer, Debrissa McKinney is worth repeating: “The first time I met Debrissa McKinney I was in a bad mood. I don’t remember why but what I do remember is that she brought sunny into my gloom, and turned my frown upside down. She asked me questions about myself. She was truly interested in my answers. I know oodles of people who are good at give and take. But something about Debrissa makes me and everyone she meets feel that extra special mojo; one feels lifted in her company.”

Catching up with Ms. McKinney recently over Zoom, we start off laughing of course because anyone who knows her knows that frivolity abounds when she’s around. Our exchange quickly goes to where most of my conversations these days with musician friends go, by talking about the big transition. “I’m not as busy as I was pre-pandemic yet, but there’s a definite feeling like, ‘Oh I need to rehearse this stuff again,” she admits.

During lockdown she confesses that like so many of us, she caught herself moping around. Living downtown like she does, the desolation was palpable. “I’d go for walks in the neighborhood and could feel people peering out their windows wondering who is this extra sad looking lady comin’ up my street. All I needed was a Mr. Microphone for my inner sad-singer to vent and wail my fear and loneliness while I shuffled up and down the streets.”

Thank goodness things are pivoting from live streams to live shows. We delve into philosophy pertaining to the phenomenon of Covid 19 and what we’ve learned. We agree that saying “no” or “not right now” is more common and accepted amongst our peers and bandmates and we are grateful.

McKinney is still part of the 2017 Grammy winning (for best Kid’s Album) troupe, Secret Agent 23 Skidoo and plays sax and sings with Empire Strikes Brass as well as lead and backing vocalist for the most popular Steely Dan tribute band, Dirty Logic. But when we last left her, she was dabbling in a project with Hip/Hop MC and producers Austn Haynes and Johnny Reynolds.

Haynes and Reynolds have maintained a partnership that dates back to their teens. Referring to themselves as “forever friends,” you can hear that it fuels their combined artistry. With love and ambition, their successful, bicoastal Hip Hop outfit called Free Radio was born.

The pandemic and the fact that they are both back living in Asheville, Free Radio duo has morphed into something even more expansive. The addition of vocal melodies and harmonies executed with warm and luscious precision by Debrissa and deep-soul vocalist Datrian Johnson brings “balance and magic” to this purposeful project.

“One of the coolest parts of this collaboration” McKinney says, “stems from Austn’s masterful beat making prowess. He’s always creating new and unique beats; there’s no beat re-do’s; he is always mixing it up.”

For anyone not steeped in Hip Hop, and for longtime Free Radio duo fans, this new angle to the venture will draw you in. They’ve created a new accessible genre they dub “Cosmic Appalachian Hip Hop.” The moods and melodies are grounded in R&B and roots music, connecting them to the potency of nature, sound and rhythm. The result is a mashup with a distinct message.

Riding tandem to this fresh Free Radio cooperative, Debrissa is in company with yet another musical undertaking involving scientist, folk healer, wisdom keeper, Jeff Firewalker Schmidt, Phd and his passionate and profoundly introspective project with Jazz musician and keyboardist John Medeski (of Medeski Martin & Wood) called Saint Disruption.

Firewalker and Medeski came together serendipitously, meeting in the Amazon while both were on a mission of personal healing and growth. Their endeavor is based around their “deep devotion to native wisdom traditions.”

The pandemic allowed for the creation of Saint Disruption’s 7-track record called “Rose in the Oblivion” and features Debrissa, Datrian, Leeda Lyric Jones and Austn Haynes among others.

Following are excerpts from an interview with Jeff and John on Live for Live Music conducted by Andrew O’Brien on April 7th of this year:

“This is a native wisdom,” Firewalker contends. “And native teachings say that it’s in the darkness where we come to know who we truly are. One of my teachers puts it beautifully: can you name one thing on this planet that doesn’t start its life in the darkness?”

The darkness of 2020, he explains, was the impetus for Saint Disruption’s creation. “I went to my altar and I said, ‘Okay, Spirit. I’ve got this luxury of time. What do you want me to do? And the answer I got back, it was not subtle. It was a smack upside the head. It was like, ‘Take everything that you’ve seen and learned and felt and perceived and put it into poetry and music.

“We acknowledged and recognized that at this time in human history, there’s an opportunity to do something musically that reflects artistically those things that we feel humanity could be well-served to grapple with,” Jeff notes. “John and
I are very dedicated to this idea of ‘Can the music be evocative and deliver messages for people to consider at this time in history?’ “

The answer is yes! The album release concert takes place at The Grey Eagle August 29th at 8pm. Free Radio quartet opens.

There’s no finer example of a local female artist continuing to make good, striving to always come back better than Debrissa McKinney, who will be adding her supreme and mystical vocals to both sets that night.

facebook.com/Debrissa-113430532032607/

freeradio4all.com/

saintdisruption.com/about

liveforlivemusic.com/features/saint-disruption-jeff-firewalker-schmitt-john-medeski-interview-2021/

thegreyeagle.com/event/saint-disruption-featuring-john-medeski/

Peggy Ratusz is a vocalist, songwriter and vocal coach

reverbnation.com/peggyratusz

Peggy’s August Dates:

Friday, August 6th
Love Bubble feat Paula Hanke, Hank Bones & Peggy Ratusz Southern Appalachian Brewing, Hendersonville, 7pm

Saturday, August 7th
Jonathan Pearlman and Peggy Ratusz The 2nd Act Coffee, Beer & Wine Café, Hendersonville, 6pm

Sunday, August 22nd
Jonathan Pearlman and Peggy Ratusz One World West, Asheville, 4pm

Peggy Ratusz is a vocal coach, song interpreter, and songwriter.
For vocal coaching email her at [email protected]

The Season strong of the Fire

by admin | Jul 26, 2021 | Acupuncture, Asheville, Women, yoga

Consciously engaging with the environment’s seasonal transitions is an insightful way to align our physical bodies with the natural world. Chinese Medicine believes that incorporating proper seasonal nutrition and lifestyle practices into our daily lives can help us regulate disharmony in our bodies.

Chinese Medicine recognizes five distinct seasons: winter, spring, summer, late summer, and autumn. Summer belongs to the element of fire. It is the most yang time of year because it is the season that is overflowing with abundant energy, sunshine, hot weather, longer days, and shorter nights. It is said that the heart, mind, and spirit are ruled by the fire element and joy is its emotional expression. It is the time to engage with life and embody the yang attributes of the self. Summer is about expansion, growth, activity, and creativity. It is a time of year that reminds us to live our lives to the fullest.

Lifestyle practices that help us cultivate our inner fire element include dancing, creative movement, singing, and other forms of outward self-expression. Allow yourself to stay out a little later, socialize with people who bring you joy, make time to go on an adventure, and cultivate creativity.

During summer, wake up earlier in the morning to take advantage of the full yang energy of daytime and go to bed later in the evening. There is plenty of time to rest in the winter with its darker and shorter days. Take an afternoon siesta during the warmest parts of the day to help rejuvenate you from the heat.

Eating more yin-type foods will cool down the body in the hot weather. Yin foods include lettuce, cucumbers, watercress, endives, spinach, tomato, yogurt, mint, dill, cilantro, apple, kiwi, lemon, watermelon, and pineapple. Try to avoid excessively spicy foods because they add too much heat to the body.

Drink plenty of fluids and stay hydrated. Some nourishing drinks aside from water include watermelon juice and lemon or cucumber-infused water. Other beverages that cool the body down include green, mint, and Chrysanthemum teas.

Chrysanthemum flowers have been used for thousands of years in Chinese medicine to treat respiratory problems, high blood pressure, and hyperthyroidism. To add more of a “cooling” effect on the body, an adaptogen- American ginseng, can be used in this tea blend to maximize health benefits.

Cooling Golden Flower Summer Tea Recipe

2 cups of dried chrysanthemum flowers

2 tablespoons of American Ginseng powder

1/4 cup dried Goji Berries

10 cups of water

Honey or sugar to sweeten as needed

Directions

Bring chrysanthemum flowers and water to a boil in a pot. Reduce heat and simmer for less than a minute. Take out the chrysanthemum using a strainer. Add ginseng and simmer for another 5 minutes. Take out ginseng using a strainer. Add honey or sugar to taste. Fill the pitcher with ice and pour the tea into the pitcher.

Watermelon Mint Salad

6 cups cubed seedless watermelon

2 tablespoons minced fresh mint

1 tablespoon lemon juice

1 tablespoon olive oil

Directions

Add all ingredients to a large bowl and gently toss.

Natasha Kubis is a licensed acupuncturist and certified yoga teacher.
For more information, visit acuwellhealth.com

Shy and Shining: Ways to Capitalize on Being Quiet

by admin | Jul 26, 2021 | Asheville, Self-Discovery, Social, Women

Shy people may not say a lot, but that doesn’t mean they have little to say–or to be proud of. In fact, being a quiet person can be as rewarding as being an extrovert. The trick is to find ways to express yourself and make the most of your shyness in a society that seems to favor the outgoing personality. There’s no reason to shy away from being shy. These tips will help you discover the advantages of shyness and how to use them to live life to the fullest.

Get Noticed on Paper Many quiet people are great writers or at least better at expressing themselves on paper than in person. So go ahead and make yourself known with the written word. It will give you more than a comfortable outlet to “speak”; writing is a confidence booster and a creative channel for the shy. Take advantage of writing opportunities at work or in the community. Even penning heartfelt notes to friends or family will bring out your unique personality for others to see.

Think Positively About Shyness People often think of shyness as a weakness, but nothing could be further from the truth. Shyness is simply an attribute, like being left-handed or red-haired. Shyness won’t keep you from attaining personal and professional goals–only a negative attitude about it will. Fortunately, you have the power to control your thoughts. Adopting a positive mindset about shyness can do wonders for your self-esteem and put to rest the notion that being shy is a bad thing.

Take Advantage of Shyness Benefits Shy people are often analytical types who tend to think before they speak. They’re usually strong empathizers, too, and are prone to helping others feel comfortable in uncomfortable situations. Shyness perks like these make quiet people excellent candidates for certain career choices, including working with disabled people, therapy jobs, and technology and research positions. Use the benefits of your shy nature to pursue work and life roles that are rewarding, fulfilling, and useful.

Shine Behind the Scenes Being shy may keep you out of the public eye, but shy people can do many things in small groups or behind the scenes that add value and leave an indelible mark. You can capitalize on being quiet by excelling at what you do in your comfort zone, like handling important details for those who choose to be in the public eye. Get proficient at skills you enjoy doing and give them your full effort. You won’t be in the limelight, but you will gain recognition and satisfaction.

Build Meaningful Relationships Worried you don’t have enough friends thanks to your shyness? Worry no more. Studies have shown that having a small number of quality friends can be more rewarding than being a social butterfly. When it comes to making friends, shyness can actually be an asset. Quiet people are easy to approach, have a calming effect on others, focus less on themselves, and typically make good listeners. Those traits can help you build meaningful and trusting relationships–for life.

Don’t let shyness keep you from divulging your true self and utilizing your unique gifts.
You won’t just feel empowered; the world will take notice too.

Slow Food is Good Food

by Laurie Richardone | Jun 28, 2021 | Asheville, Cooking, Food, Nutrition, Recipes

What is the Slow Food philosophy?

It should please the senses and arrive on the plate in an environmentally responsible way. In addition, creating a connection between farmers and the community.

It is a way of eating and a way of living…

Alice Waters, founder of the legendary Chez Panisse Restaurant in Berkeley, California is the mother of slow food. She was also the creator of The Edible Schoolyard.

It teaches school children not only how to grow food, but how to appreciate food.

Children that were growing their own food were inspired not only to cook it, and eat it, but enjoy the taste of food grown in healthy soil by their own hands.

This is the heart of taste education.

Slow food is contagious. When you eat a perfectly ripe peach or tomato that was organically grown locally, picked at its peak, the difference in taste will be monumental.

It becomes pleasurable and meaningful when you know who’s food you are eating, along with the love that went into growing it. BTW… Pairing a tomato and peach will delight you.

Add some buffalo mozzarella, or sheep feta, drizzled with balsamic vinegar and extra virgin olive oil, Viola… a delicious match made in heaven.

Another benefit of bringing this philosophy into our kitchens, is that it can spill over into living a less stressful life. When we give the ingredients we have gathered at our markets our attention, and their rightful due, we are in the present moment. Our minds will not go to the next thing we need to do, potentially creating stress.

Some of these things are easy to do – some not so easy. Perhaps the most challenging is to change our attitude and mindset about the food we eat.

We have to rethink our priorities and the way we approach life and all things in it!!

Like cooking our food slowly…

To your continued good health

If you are a curious cook, join me on my Radio Show ~ “A taste for All Seasons”

We explore the world of food, with the philosophy of eating with the seasons.

And… as always, l will be sharing cooking tips, seasonal shortcuts and kitchen essentials that will make your life easier in the kitchen.

Visit: wpvmfm.org/show/a-taste-for-all-seasons/ and listen to our June show as we cook our way through the seasons. Learn how to make an authentic Pesto, using traditional methods.

It airs on the last Saturday of every month at 11 am, on WPVM FM 103.7 in Asheville, NC.

Laurie Richardone is a seasonal gluten free chef and certified health coach.

For more information, visit LaurieRichardone.com

A Practical Guide to Living with Hay Fever and Allergies

by admin | Jun 26, 2021 | Allergies, Asheville, Hay Fever, Healing, Health

Hay fever and allergies cause misery for millions of people. While summer is a time of joy for most people, many hay fever sufferers dread the seasonal symptoms. Some allergies are present all year round, and sufferers may find their lives being ruled by their allergy. Over thirty percent of people will be affected by hay fever or allergies at some point in their lives, with many of these experiencing symptoms severe enough to interfere with their daily routine, work, sleep, study or home life.

What is an allergy?

An allergic reaction occurs when the immune system overreacts or responds inappropriately to a harmless substance. The human immune system is designed to protect us from harmful substances, infections, viruses, diseases and so on. However, sometimes the immune system misinterprets harmless substances (allergens), believing them to be harmful, and attempts to rid them from the body. This results in a variety of symptoms, commonly known as an allergic reaction.

Types of allergen

Airborne allergens cause allergic reactions in many people. House dust mites are one of the most common airborne allergens, along with pollen from grass and trees, which causes the symptoms of hay fever. Pet dander and mould spores can produce an allergic reaction in some people, although these are far less common than dust and pollen allergies. Certain foods can also cause an allergic reaction in some people.

Symptoms of hay fever and allergies

Hay fever and allergy symptoms range from a mild rash to life-threatening anaphylactic shock. Hay fever symptoms typically include respiratory symptoms, such as wheezing, sneezing and a blocked or runny nose, itchy or watery eyes and an itchy mouth or throat. Some sufferers also experience tiredness or weakness.

Allergic reactions to other airborne allergens, such as pet dander, house dust mites and mould spores, are commonly similar to hay fever symptoms, although some people may experience other symptoms, such as hives, itchy skin or a rash.

The symptoms of food allergy can include itching, inflammation, skin rash, headaches, migraine, tiredness, weakness, wheezing or a tight chest. In severe cases, food allergy can cause anaphylactic shock,
a serious and potentially life-threatening reaction that needs immediate medical attention.

Avoiding pollen and allergens

Minimizing your exposure to pollen and allergens that cause an allergic reaction is the first step to managing your allergies. If you know that you are allergic to a substance, try to avoid it as much as possible. While this may be relatively simple for food allergens, airborne allergens can be harder to avoid.

Minimize your exposure to house dust mites, pet dander and mould spores by introducing a rigorous cleaning schedule for your household. Invest in a high-suction vacuum cleaner to keep dust and pet hair to a minimum. Some vacuum cleaners also have special filters to help reduce allergens. Treat any areas of damp or mould as soon
as possible, and avoid mouldy environments, such as damp forests and areas filled with wet leaves.

Avoiding hay fever triggers is almost impossible, but minimizing exposure to tree and grass pollen will help to reduce the severity of symptoms. Avoid grassy areas and places with a large amount of trees, whenever possible. Wear wraparound sunglasses outdoors to stop pollen getting into your eyes. Wash your clothes and hair when you get indoors, as pollen sticks to fabric and hair. Shut windows and doors when you are indoors to prevent pollen getting inside, and avoid drying clothes outdoors.

Antihistamines

Antihistamines can help prevent or reduce the severity of symptoms associated with most types of allergy, including hay fever. Some people experience side effects, such as drowsiness, although there are also non-drowsy antihistamines available. Antihistamines are available over the counter at most pharmacies, but stronger medications may be prescribed by your doctor.

Topical treatments

Nasal sprays can be bought over the counter to reduce respiratory symptoms, dry up a runny nose and prevent sneezing. Decongestant sprays and tablets can help to unblock stuffy noses, but beware of long-term decongestant use, as overuse can lead to the same symptoms that they are designed to cure. Nasal barriers are also available to prevent pollen from entering the nasal passage. Eye drops and sprays can help to soothe sore eyes and prevent itching.

Alternative remedies

Many hay fever sufferers find that eating locally-grown honey helps to reduce their symptoms. It is thought that eating local honey in the six weeks leading up to hay fever season exposes the body to small doses of local pollen, which helps to desensitize the body to the allergen.

According to some studies, antioxidants, zinc and quercetin (a flavonoid most commonly found in onions and tea) may also be useful in reducing the symptoms of hay fever and other allergies.

Some hay fever and allergy sufferers find relief using a range of alternative therapies, such as aromatherapy, acupuncture and traditional Chinese medicine. However, what works for one person does not necessarily work for everyone else. With alternative therapies, it is often best to try different therapies to see which works for you.

In most cases, hay fever and allergies can be managed successfully by the individual. However, if the allergy is particularly severe, or if it is having a detrimental effect on your daily life, your doctor may be able to refer you for immunotherapy to desensitize you to allergens.

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