Check Your Skin, Save Your Life – 6 simple steps to perform a skin self-exam

Check Your Skin, Save Your Life – 6 simple steps to perform a skin self-exam

While it might not be the first thing on your to-do list, prioritizing regular skin checks could save your life.

Though a trip to the gym wasn’t uncommon for John Ahern, the bruising he noticed after a particularly strenuous workout was unusual. Ahern’s board-certified dermatologist, Lindsay S. Ackerman, MD, FAAD, made a life-saving observation: the bruises indicated a severe blood issue. After testing, Ahern was diagnosed with a rare form of leukemia.

Ahern’s story offers an important reminder to pay attention to the body’s largest organ and is one of many examples that show how the skin is a window to overall health.

“While bruising can be common, when it appears in unusual areas or in the absence of trauma, it can represent problems with other organ systems,” Ackerman said.

Performing regular self-exams can familiarize people with their skin and help identify areas of concern. For example, Yvonne Basil noticed changes to a mole on her toe and quickly scheduled an appointment with her board-certified dermatologist. After a same-day surgical biopsy, Basil’s dermatologist, Dr. Seemal R. Desai, MD, FAAD, confirmed it was melanoma, the deadliest form of skin cancer. Because of the early diagnosis and treatment, doctors stopped the spread and Basil is now cancer-free.

“While Yvonne’s melanoma was very serious, it could have been much worse had she not found the mole and quickly made an appointment with a board-certified
dermatologist,” Desai said.

Regularly checking your skin from head to toe can help catch skin cancer and other conditions early when they are most treatable. These simple steps recommended by the experts at the American Academy of Dermatology to perform a skin exam could help you detect a condition early:

Examine your body in a full-length mirror

Look at your underarms, forearms and palms

Look at your legs and soles of your feet and between your toes

Use a hand mirror to examine your neck and scalp

Use a hand mirror to check your back and buttocks

Take note of all the spots on your body, including moles, freckles and age spots

People of all skin tones should perform skin self-checks. When skin cancer develops in people of color, it is often diagnosed in its later stages, making it more difficult to treat. If you notice any new or suspicious spots on your skin, or any spots that are changing, itching or bleeding, make an appointment with a board-certified dermatologist.

To learn more, visit SpotSkinCancer.org.

ABCDEs of Melanoma

Melanoma is the deadliest form of skin cancer. However, when detected early, it is highly treatable. These warning signs can help you identify melanoma:

Asymmetry: One half of the spot is unlike the other half.

Border: The spot has an irregular, scalloped or poorly defined border.

Color: The spot has varying colors from one area to the next.

Diameter: While melanomas are usually greater than 6 millimeters, or about the size of a pencil eraser, when diagnosed, they can be smaller.

Evolving: The spot looks different from the rest or changes in size, shape or color.

Did You Know?

Dermatologists are trained to diagnose, treat and manage more than 3,000 conditions of the skin, hair and nails. 

Put More You into Your Wedding Day

Put More You into Your Wedding Day

A wedding day is filled with symbolic tradition, from varied religious customs to the never-ending circle reflected in the rings and the types of flowers accentuating the celebration. Even with all the traditional rituals to consider, nearly every bride and groom can find ways to give their special day some unique touches that reflect their personality and love.

Music sets the mood for every wedding, and it’s an easy place to put your own spin on the celebration. Whether you forgo the traditional bridal march entirely or simply look for an arrangement that gives an updated twist to the classic version, let guests know this isn’t your average wedding by setting the festivities against a soundtrack that lets your true character shine.

The wedding party is intended to be a collection of those nearest and dearest to the bride and groom, who help ensure the day goes off without a hitch and who lead fellow revelers in celebrating the start of the new couple’s life together. That being said, there’s no reason this group must be limited to women on her side and guys on his, or even that it’s limited to humans – a beloved pooch can make for an adorable ring-bearer, after all.

Photography is an essential element of your big day, but think beyond the images you’ll capture throughout the wedding and reception. Photos lend a personal touch, no matter what your color scheme or theme. Integrate photos of the two of you at various stages of life, together as a couple and with loved ones (perhaps even some you’re honoring in memoriam). You can display these at a table with the guest book, as part of the table centerpieces, or even on the gift table. Or take things digital and load all your images into a slideshow set to music.

Make favors meaningful. Forgo more common items like bubbles and chocolate, and instead send a little of yourself home with your guests. Maybe it’s a memento from a place with special meaning to you both, or a bottle opener shaped like a bicycle to represent the way you met. Just think about the moments and things that define you as a couple and do some searching online. You’ll probably be surprised by how quickly the options pile up.

Serve up a menu that shows guests more about your life together. Your loved ones can order basic beef or chicken anywhere. Instead, give them a glimpse into you. Make your main course the same food you enjoyed on your first date or during another monumental moment in your courtship. Or plan the entire menu around a region that you hold close to your heart.

 Weddings are filled with traditions, but that doesn’t mean you can’t put your own touches on the day for a special event filled with memories that are uniquely your own. Find more advice for life’s special moments at elivingtoday.com.

Women Making Music – Dani Cox

Women Making Music – Dani Cox

Who is Dani Cox? That’s the first question I pose to my newest female music acquaintance. Leading up to our scheduled interview, I didn’t prepare questions beyond that one. Once I asked it though, this bright, articulate, effervescent soul did not skip one beat during our robust 45 minute conversation.

“My work as of late has been to undo who I think I am. We tend to believe we are the things we do, the things we want to do, or we think we’re our parents carrying their baggage, to do them justice because we love them. I am a black, young, woman; intelligent, crafty and funny. However, those are ways I’d like for people to see me so they’ll like me and want to be around me. The reality is I am entirely without fault, love made physical. I believe that of everyone, and it is my job to meet and introduce love in its widest apparatus. I’m love eternal and I want you to discover me.”

Captivated, I ask her to continue: “Believing that love is the only real thing truly narrows my focus and so it helps me make decisions based on what is important and what is not. When I make music, I ask myself, what do I have to say through music? What do I want people to hear? If love is the foundation then all of the other stories that I want to tell, take a back seat.”

I probe for more clarification of that statement. I can’t help but reflect on the music I gravitated toward, 30 years ago when I was Dani’s age.  After all, the day of the interview was her 33rd birthday. She explains that her journey right now beckons songs of hope; ones that may tell of strife, heartbreak and even tragedy but that in the end they are songs of revolution and resolution.

“We want to tell people so badly who we are, and of the beautiful struggle we’ve experienced. But I’m seeking a way of uplifting and bringing what I’ve been through toward how I can use it to do better, be better and stronger. If I’ve had a challenging experience and I want to sing about it as a way to let people know who I am, I will find a way within my story, to tell them what’s going on but I will also tell them through the music, what I plan to do with what I’ve learned.”

Writing music is her main source of creating. “I write some songs for other singers to tell the story because sometimes the story is not mine to tell.“

I risk pigeonholing her by wondering what genres she gravitates toward when writing and/or choosing others’ songs to sing. “Artists get caught up in labeling because they feel labels are limiting. People want to know what genre so they can figure out who your audience is, but it’s not about that. It’s about the process of creating or interpreting in freedom, and we see at the end when it’s done, what category it might fall into.”

Open to all genres, Dani enjoys writing country music and she explores Rhythm and Blues. It pleases her to hear Classical and Jazz music. She throws me when she exclaims, “I want to try more Metal, because it matches my very high voice. Coming from a musical theater background I understand how those stories progress with emotions throughout and when I hear Metal music it reminds me of musical theater. To me, they’re the same thing!”

When I hear Dani sing it makes me feel good all over. Her ability to find the nooks and crannies of a multi-note trill, and actually feel it is refreshing. While other singers show off these abilities, Dani has heart placement ability when she phrases. She knows her essence is what we want to hear.

Future goals include putting together an all-female band. While that dream percolates, she is concentrating on the “physical and mental work around freedom” and how that shows up in her music. “I’ve been a singer ever since I can remember but I’m an introvert. When I was little, I didn’t want to share my gift of singing, I just wanted to keep it for myself because it was pleasurable. What makes art hesitant for some is that we are driven to create it, present it and put it out there and then we move onto creating the next thing. We forget to enjoy it. By putting it out there it’s exposed to comparisons, criticisms and monetizing.”

“I’m in a place where I just want to get to know people and that has nothing to do with money. The benefit in meeting and getting to know certain people within the laws of attraction, allows for receiving money. “

The goal is to move through her voice with more ease and to continue to seek performance opportunities in order to create cyclically pleasing experiences. “When people say I’m a good singer it’s a confirmation of the hard work I’m putting into finding my true voice. Singers deserve the credit for what we do.”

 “I’ve identified as being one thing for the last 30 years, but now I’m undoing what I think that thing is. When I sing, I’m feeling myself, my whole body. It doesn’t really matter what the other person hears as long as I am totally immersed in the expression of the emotion. Someone told me that when whales sing, sometimes it’s a mating call and sometimes they gather in a group to just sing with no apparent purpose. Researchers believe the only reason why they’d do this is for the pure enjoyment the vibration allows them for just being.”

On Thursday, March 10th, Dani will be presenting and sharing a mix of Soul, R&B & Jazz songs with anyone who would like to attend, at Isis Music Hall, 7:00pm. For tickets: isisasheville.com

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

Shifting Wellness Attitudes Shape 2022 Fitness Trends

Shifting Wellness Attitudes Shape 2022 Fitness Trends

In adjusting to the constraints of the pandemic, many Americans had to improvise where and how they work out. After months of adapting to a “gym anywhere” mentality and learning to accommodate more flexible workout schedules, this new fitness mindset is inspiring some larger trends for healthier living.

“We’ve learned that wellness is not one-size fits all, and that it’s achieved by small habits like regular hydration that can really impact how you feel throughout the day,” said celebrity fitness trainer Harley Pasternak, MsC. “Collectively, nourishing both body and mind together as one makes holistic health a sustainable lifestyle.”

Pasternak and the experts at Propel Fitness Water are forecasting five fitness and wellness trends to watch for in 2022:

Accountability Buddies

When gym closures ran rampant, folks leaned on others for inspiration to get moving, so it’s no surprise working out in pairs (or more) is a continued way to focus on fitness. Feelings of burnout may be common heading into 2022, so having a partner who gives you a healthy sense of camaraderie and competition can help push you to show up on days when you’d rather rest and stay committed to your goals. It also provides a sounding board when you need suggestions for nutritious recipes or fresh at-home cardio ideas.

Versatility in Gym Spaces and Schedules

When a large segment of the workforce started working from home, the rituals of before- and after-work gym visits fell by the wayside. People grew more accustomed to improvising where they work out, whether it was their neighbor’s garage, their living room or a running path in the city. As exercisers are less beholden to studio or gym schedules, the “gym anywhere” mentality is a level of flexibility many are holding on to, even as they ease back into more normal work routines.

Health in Small, Achievable Doses

This trend is all about recognizing health transformations don’t happen overnight, and even modest steps can make a big difference in how you feel throughout the day. One example is paying more attention to your hydration. If you aren’t properly hydrated, few other things tend to go right either. Small habits like throwing Propel Powder Packs into your gym, work or school bag can make a difference. Filled with enough electrolytes to replace what is lost in sweat, they are handy for on-the-go hydration and are easy to add to a water bottle.

Wellness Goals vs. Fitness

Committing to overall wellness is more about lifestyle changes than numbers like weight loss or muscle mass. People embracing this trend are forgoing numeric goals based on performance in the gym or on the scale and instead emphasizing outcomes that affect life, nourishing both body and mind together as one. Fitness goals are an essential component, but so is supporting your mental health as well as being cognizant of what you’re putting into your body. When each piece is well taken care of, your body is better able to work like a well-oiled machine.

Low-Impact Workouts

This year, walking treadmill challenges gained virality on social media, marking the increasing popularity of workouts that are low impact yet effective. Getting moving is the key, even if it means taking your tempo down. You don’t need to do hours of HIIT every day to see results. In fact, less time- and energy-intensive workouts are easier to sustain and can often yield the same, or better, results.

Find more hydration options and wellness tips at propelwater.com.

Vegetable Soup & Basil Pesto

Vegetable Soup & Basil Pesto

Serves 8

1/2 lb. haricots verts, cut into 3 inch long pieces or in half

2 cups carrots, (1/2 inch dice)

2 cups red potatoes,or other (1/2 inch dice)

1 cup yellow squash (1/2 inch dice)

2 cups chopped yellow/white onion

2 cups chopped leeks, white and light green parts (3 leeks)

2 tsp. sea salt

2 tbsp. extra virgin olive oil

3/4 tsp. fresh ground pepper

3 qt. homemade vegetable stock (recipe below) or organic box stock

1 tsp. saffron threads

1 cup pesto (recipe below)

Fresh parmigiano reggiano for finish

Heat the oil in a large stock pot or dutch oven. Add onions and leeks and saute over low heat, until they become translucent. (about 10 minutes)

Add in potatoes, carrots, salt, pepper and saute over medium heat for 5 minutes. Add the vegetable stock and saffron. Bring to a low boil. Then, lower the heat and simmer uncovered until vegetables are tender but still firm. (about 15 minutes)

Add the haricot verts and squash. Simmer for another 5 minutes. Turn heat off, and let sit for 10 minutes.  Taste for seasoning. 

Remember you are adding parmigiano, which is salty, therefore wait until the end to add more salt if needed.

When ready to serve add 1/4 cup of pesto to hot soup. Then season to taste.

Serve soup in bowls and top with extra pesto and grated parmigiano.

Pesto (makes 1 cup)

Adding the tomato paste gives this traditional pesto a french flare

4 garlic cloves

25-30 large basil leaves

3/4 cup freshly grated Parmigiano cheese

1/4 cup tomato paste

1/2 cup extra virgin olive oil

Place the garlic, basil, tomato paste and parmigiana in a food processor and pulse a few times.

Start to add the olive oil and continue to pulse until incorporated. You do not want to over mix as the basil can get a bitter taste.

Can be made a few hours ahead and refrigerated. Bring to room temperature when serving.

Buon Appetito

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

The Gift of Self Love

The Gift of Self Love

According to myth, Cupid was the winged messenger of the gods, and Venus, the goddess of love. Cupid encourages us to give gifts to those we love. Does this include giving a gift of love to ourselves?

Could loving yourself be the path to receive the fruitful relationships that we all desire, and deserve, along with a true sense of well being.? Loving thy self pushes us to take care of our own needs, as well as the needs of the people in our life that we care about.

In a world where we’ve been raised to put others first, self-love can often feel selfish. Setting aside time for ourselves can cause feelings of guilt, and we can struggle to maintain a dedicated self-love practice. Intellectually, we know we need to love ourselves, yet oftentimes, we have difficulty giving ourselves permission to experience it. This could simply be a 20 minute yoga class of gentle stretching to get you ready for the day; Or even a beneficial way to end the day. Personally, I have incorporated this practice into my mornings, which has opened the doors to a more rewarding day.

Many of us have learned the importance of success. We learned how to work hard and the importance of making money; Not to say these lessons can’t support us, they do indeed. However, many of us didn’t learn how to keep ourselves feeling fueled for this exciting journey called life.  

Fortunately, we’re living in an era where the self-love revolution is gaining momentum, yet we often have trouble doing the work. Wouldn’t it be wonderful if we were taught self love and self esteem in elementary school? There are so many opportunities to practice this nurturing essential skill, no matter what our age is. This will support us to move forward in
our life authentically, therefore attracting healthy nourishing relationships.

Let’s find our own inner happiness, so we can give love without feeling depleted, and gain a genuine sense of self.

Shall we bring a bit of self love into the kitchen.?  Why not?  It could be making a special dinner for yourself, perhaps a beautiful savory soup, or a healthy sweet, to then share with a friend.

For what better gift than the gift of food…

However you go about this, like any other skill we want to master, takes practice, practice, and practice.

To your good health, 

If you are a curious cook, join me on my Podcast ~ A taste for All Seasons ~

It is a cooking, cultural, and inspirational way for us to explore the world of food. And… as always, l will  share a seasonal recipe, cooking tips, and kitchen essentials that will make your life easier in the kitchen. 

You can now listen to all the shows, on Spotify, Apple Podcast, and Google Podcast.  We talk to local farmers, where you can learn how to cook your way through the seasons. 

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

To work with Laurie, visit LaurieRichardone.com

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