Planting New Roots

Planting New Roots

“My roots were first Planted in the Borough of Brooklyn, in a tight knit Italian family. It was a household that revolved around food.”

Throughout the diverse paths my walk of life have taken, there has always been a thread that tied me to the kitchen. Food is a sacred practice inherited from all my ancestors. My roots.

However, my calling as a teacher of seasonal cooking, and wellness coach took root later in life. It came when I had all the necessary tools to step into the role of educator, chef, and coach.

We never know where life will take us, which is both exhilarating and unsettling. Planting new roots in whatever direction the heart leads us requires nurturing, passion, and patience. As I have
experienced, not all things take hold, nor are they meant to. One must trust in the process.

Do something because you want to, not because you are expecting a payoff. 

I hold the belief that the universe will give it back to you, bearing all the fruits of your labor. The roots of education can be bitter, but the fruit is sweet.

My vocation as a teacher of seasonal cooking unfolded naturally, at just the right time. Now, I get to guide my clients in creating healthy delicious food that suits their needs and lifestyle.

Furthermore, we now have an understanding that food is about much more than deliciousness.

For example: getting the majority of ingredients at your local farmers market, which in turn promotes connection and support, giving strength to our tribe.

What better way to connect than with food, and an extra portion of love.

Even so, It’s not just about breaking bread together, but making bread together, and sharing our stories,
our roots, and laying down some new ones. 

What better place than around the table.

To your good health…

A seasonal healthy treat for the table ~   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, @ laurierichardone.com/podcast or on Spotify, Apple Podcast, and Google Podcast.  

We talk to local farmers, where you can learn how to cook your way through the seasons. This Podcast is in conjunction with WPVM FM 103.7 in Asheville, NC.   

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

To work with Laurie, visit LaurieRichardone.com

Women Making Music…Happen – Spotlight on Brewery Owner and Operator Kelly Hardin Cubbin

Women Making Music…Happen – Spotlight on Brewery Owner and Operator Kelly Hardin Cubbin

Happy 2022, everyone! As we rock n’ roll, swing, shuffle, waltz or 2-step our way into the New Year, I’d like to acknowledge the persevering heroes of the last 22 months: owners of bars, music halls and breweries. To musicians especially, this special breed of persistent, purposeful and focused professionals helps keep the music live.

One of the brightest and best examples of one such venue owner is Southern Appalachian Brewery’s Kelly Hardin Cubbin. Nearly all of us had to do some fancy footwork during these unexpected unprecedented times, but people like Kelly, women like Kelly did so, seemingly without missing a step. Her head- first approach to making sure her faithful and longtime patrons, employees and hired musicians would feel safe upon reopening proved to be a Triple Crown win.

As a longtime patron of the brewery, I’ve witnessed it’s evolution, a melting pot of families, singles, couples, groups and meet-up organizations of all creeds, political affiliations, generations and genders. Unmistakably, the inclusive vibe and culture is manifested by what comes naturally to Cubbin, along with her co-owner husband Andy and their welcoming staff.  

Not only is diversity of clientele embraced, the range of music genres she books reflects the various tastes of said clientele. During our recent phone conversation, I sensed this ease in Kelly; that the balance between her heart and business mind dance well together.

When conceptualizing the brewery as a brick and mortar, Mr. and Mrs. Cubbin knew they “definitely and absolutely” would introduce live music as part of their identity. “My husband and I moved here from Chicago and even though we could barely pay our rent back then, we’d go hear live music 3-4 nights a week. From these amazing in-the-moment live music experiences, we knew that if we had to be at our own venue every night, we wanted live music!”

The Cubbins have been brewing since 2006, starting out as a production space. “When there were seven breweries in Asheville in 2008, we actually questioned our sustainability there (now there’s like over 30), so we looked around at other towns to find a building and fell in love with Hendersonville.”

Hendersonville fell in love with them too. They were the first ever brewery in Henderson County and in the time leading up to their grand opening, they joyfully did their due diligence.  Their competency remains high and their continued philanthropy and community outreach is what makes them as popular now as they were that first evening in late April of 2011. 

Kelly is a benevolent boss with a warm and decisive personality. She aptly juggles the music calendar while an array of local and regional musicians like me, constantly vie for dates to play on the newly renovated courtyard stage, for their always appreciative patrons.

The notable female artists, whose careers have been enhanced and/or sustained by playing semi- to regularly there, are numerous. Niki Talley and Maggie Valley Band are just two female acts who played among the tanks and barrels in those early years and who have gone on to become nationally known. There were short-lived but popular female acts that Kelly fondly remembers like Carrie Morrison’s “The Naughty Pillows” and Laura Blackley’s girl group called “The Swayback Sisters.”

“Back then it was especially difficult to manage the incredible local talent, touring talent, because we were one of only 2 music venues in all of Hendersonville. Our focus back then was to spread the love around to include regional touring acts. During the pandemic though, our focus changed and we began to draw almost exclusively from the Hendersonville Music community; those whose livelihoods depend
on gig dates.”

“There are a fair amount of local musicians who play for the fun of it and have careers outside of their music aspirations. Those musicians encouraged me to book players they knew didn’t have anything else to fall back on during the pandemic. I was so impressed with that honesty and love. Being a fine art major in my past life, I know the struggles of living as an artist. Musicians have confided in me how cathartic it’s been to have a stage to take; a familiar place for them to emote and play their music again.”

As we philosophize over the growth of the area and our roles as conscious venue owner and full time musician, Kelly puts what we do and how much we do in perspective: “There’s a fine line between being so immersed in what we do and at the same time knowing there’s many things we could still be doing to help make positive change, it’s hard to balance what we should be involved in and when, that it sometimes feels like a full time job.”

All I can tell you is that each time I’m inspired to hold a fundraiser for this person or that non-profit, I know I can count on Kelly and Andy to tell me yes when I ask them to host it at SAB. “If inspiring and building community is something we can do, we’re always going to say yes. We may not always be able to contribute money to charities that solicit us, but we always have a space to hold a fundraiser or event and to me, that’s very cool.”

“We’re humbled to have been supporting live music for 10 years now and we look forward to getting back to better than normal. We’ve got big plans this year for live music so stay tuned!”

Kelly thinks in terms of making memories rather than a bottom line profit and as a result she cultivates and sustains both.

“We want families, neighbors and newcomers to leave their troubles at work or at home and just come in to have a great tasting and satisfying craft beer and listen to live homegrown music to unwind and feel better. It’s all about creating an atmosphere that lets our music community have their exposure, that in turn allows our customers to get away from their problems for a little while.”

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

Can Keeping a Food Diary Help You Lose More Weight

Can Keeping a Food Diary Help You Lose More Weight

If you’re looking to shed some fat, tone up, and improve your overall health and fitness, then you should be using the best cardio exercises for losing weight. While all forms of physical activity can help you break a sweat and lose weight, some are particularly effective when it comes to burning calories even in a short workout.

Even if you’re not looking to lose weight, these exercises can help you with all kinds of fitness goals, whether you’re trying to boost your energy levels or get in peak shape to compete in a sport. What’s more, there’s a suitable exercise for everyone, so whether you enjoy working out at home, at the gym, or out in nature, there’s a perfect cardio workout for you. Here are 8 of the best cardio exercises for losing weight and improving your fitness.

Running

Running is by far one of the best exercises for losing weight and boosting your fitness. Even a quick 20-minute run can help you burn hundreds of calories while enhancing your cardiovascular health and helping to tone up your thighs and calves.

The best thing about running is that you can adapt your running workouts to suit you. Those who enjoy exercising indoors can run on a treadmill whereas those who enjoy the great outdoors can run around local parks and trails. You can also go for a high-intensity run by alternating between sprinting or jogging or simply run at a
moderate pace for a longer time.

Swimming

Swimming is another one of the best cardio exercises overall. You get to use your entire body, helping you tone up your legs, arms, and core while also burning plenty of calories. Plus, even on a hot day, a swim in the pool can help you feel cool and refreshed while you work out.

Of course, you’ll need access to a pool. You might be able to find a free public pool in your area or you might need to pay for a membership to your local leisure center.
Either way, swimming for around 20 to 30 minutes a few times a week will help you get in excellent shape.

Jump Rope

Jump rope is often underrated as far as cardio exercises go. Many people prefer to run, cycle, or swim, but a 10-minute high-intensity jump rope workout is just as effective as 30 minutes of jogging.

Another perk of jump rope is that you can do it pretty much anywhere. All you need to buy is a jump rope and you can perform your workouts in your garden, in your front yard, or even at the local park. Within 10 minutes, you’ll feel the burn and it’ll also help you build your calf muscles.

Cycling

Cycling is another top-notch cardio workout that you can perform indoors or outdoors. There are plenty of affordable exercise bikes on the market and you can also find plenty in the gym. However, some people will find it more rewarding to cycle around parks and trails to enjoy nature while they burn calories.

Much like running, you can cycle at whichever pace suits you. To burn calories and boost your metabolism quickly you could do a 20-minute high-intensity cycling workout with bursts of sprinting. Alternatively, you could go on a long, moderately-paced bike ride around the neighborhood for a relaxing yet rewarding workout.

Dancing

If you want to burn calories without even feeling like you’re working out, dancing is a great option. Dancing isn’t just an excellent cardio exercise, but it’s also an incredibly fun activity that allows you to let loose and get your whole body involved.

For a quick home workout, you might want to look up dance routines on YouTube and practice them in your bedroom. Alternatively, you might want to take a dance class at your local gym to burn hundreds of calories while having fun and meeting new people.

Circuit Training

Circuit training is a type of training that involves performing a circuit of simple yet effective exercises. For instance, you might do a minute of bodyweight squats followed by a minute of star jumps, push-ups, mountain climbers, crunches, and lunges, before performing the same circuit of exercises again.

One of the best things about circuit training is that you can involve various exercises that help you build muscle while simultaneously burning calories. You can even get a full-body workout by involving upper-body and lower-body exercises. You can find plenty of cardio circuits on YouTube if you’re not sure where to start.

Rowing

Rowing is another one of the best cardio exercises that will give your whole body a workout. While taking a rowboat on the river isn’t a practical option for most people, practically every gym will have plenty of rowing machines for you to use. You can even buy a rowing machine for your home.

Even a 20-minute high-intensity rowing workout can help you burn 300 calories or more. However, you might want to go at a slower pace while you listen to music or a podcast. Not only will you burn fat, but you’ll also build your biceps, back, and legs while you row.

Stair Climbing

Stair climbing is another popular exercise for those who want to burn calories and get in shape. While you could run up and down the stairs in your apartment building, it’s much better to use a stair climbing machine at the gym, especially as these machines allow you to adjust the speed and intensity of your workout.

You’ll feel the burn quickly when you perform a climbing workout. Not only will you feel yourself sweating off the calories, but you’ll also give your leg muscles an excellent workout. This makes it one of the best cardio workouts for burning fat while also toning your legs.

Conclusion

If you’re looking to lose weight, these amazing cardio exercises are perfect for burning calories. Not only that, but they’ll also help you tone your muscles, improve your heart health, and enhance your overall fitness levels. Find one that works well for you and stick to it. Within a few weeks, you’ll already notice a positive change in the way your body looks and feels.

8 Best Cardio Exercises For Losing Weight

8 Best Cardio Exercises For Losing Weight

If you’re looking to shed some fat, tone up, and improve your overall health and fitness, then you should be using the best cardio exercises for losing weight. While all forms of physical activity can help you break a sweat and lose weight, some are particularly effective when it comes to burning calories even in a short workout.

Even if you’re not looking to lose weight, these exercises can help you with all kinds of fitness goals, whether you’re trying to boost your energy levels or get in peak shape to compete in a sport. What’s more, there’s a suitable exercise for everyone, so whether you enjoy working out at home, at the gym, or out in nature, there’s a perfect cardio workout for you. Here are 8 of the best cardio exercises for losing weight and improving your fitness.

Running

Running is by far one of the best exercises for losing weight and boosting your fitness. Even a quick 20-minute run can help you burn hundreds of calories while enhancing your cardiovascular health and helping to tone up your thighs and calves.

The best thing about running is that you can adapt your running workouts to suit you. Those who enjoy exercising indoors can run on a treadmill whereas those who enjoy the great outdoors can run around local parks and trails. You can also go for a high-intensity run by alternating between sprinting or jogging or simply run at a moderate pace for a longer time.

Swimming

Swimming is another one of the best cardio exercises overall. You get to use your entire body, helping you tone up your legs, arms, and core while also burning plenty of calories. Plus, even on a hot day, a swim in the pool can help you feel cool and refreshed while you work out.

Of course, you’ll need access to a pool. You might be able to find a free public pool in your area or you might need to pay for a membership to your local leisure center. Either way, swimming for around 20 to 30 minutes a few times a week will help you get in excellent shape.

Jump Rope

Jump rope is often underrated as far as cardio exercises go. Many people prefer to run, cycle, or swim, but a 10-minute high-intensity jump rope workout is just as effective as 30 minutes of jogging.

Another perk of jump rope is that you can do it pretty much anywhere. All you need to buy is a jump rope and you can perform your workouts in your garden, in your front yard, or even at the local park. Within 10 minutes, you’ll feel the burn and it’ll also help you build your calf muscles.

Cycling

Cycling is another top-notch cardio workout that you can perform indoors or outdoors. There are plenty of affordable exercise bikes on the market and you can also find plenty in the gym. However, some people will find it more rewarding to cycle around parks and trails to enjoy nature while they burn calories.

Much like running, you can cycle at whichever pace suits you. To burn calories and boost your metabolism quickly you could do a 20-minute high-intensity cycling workout with bursts of sprinting. Alternatively, you could go on a long, moderately-paced bike ride around the neighborhood for a relaxing yet rewarding workout.

Dancing

If you want to burn calories without even feeling like you’re working out, dancing is a great option. Dancing isn’t just an excellent cardio exercise, but it’s also an incredibly fun activity that allows you to let loose and get your whole body involved.

For a quick home workout, you might want to look up dance routines on YouTube and practice them in your bedroom. Alternatively, you might want to take a dance class at your local gym to burn hundreds of calories while having fun and meeting new people.

Circuit Training

Circuit training is a type of training that involves performing a circuit of simple yet effective exercises. For instance, you might do a minute of bodyweight squats followed by a minute of star jumps, push-ups, mountain climbers, crunches, and lunges, before performing the same circuit of exercises again.

One of the best things about circuit training is that you can involve various exercises that help you build muscle while simultaneously burning calories. You can even get a full-body workout by involving upper-body and lower-body exercises. You can find plenty of cardio circuits on YouTube if you’re not sure where to start.

Rowing

Rowing is another one of the best cardio exercises that will give your whole body a workout. While taking a rowboat on the river isn’t a practical option for most people, practically every gym will have plenty of rowing machines for you to use. You can even buy a rowing machine for your home.

Even a 20-minute high-intensity rowing workout can help you burn 300 calories or more. However, you might want to go at a slower pace while you listen to music or a podcast. Not only will you burn fat, but you’ll also build your biceps, back, and legs while you row.

Stair Climbing

Stair climbing is another popular exercise for those who want to burn calories and get in shape. While you could run up and down the stairs in your apartment building, it’s much better to use a stair climbing machine at the gym, especially as these machines allow you to adjust the speed and intensity of your workout.

You’ll feel the burn quickly when you perform a climbing workout. Not only will you feel yourself sweating off the calories, but you’ll also give your leg muscles an excellent workout. This makes it one of the best cardio workouts for burning fat while also toning your legs.

Conclusion

If you’re looking to lose weight, these amazing cardio exercises are perfect for burning calories. Not only that, but they’ll also help you tone your muscles, improve your heart health, and enhance your overall fitness levels. Find one that works well for you and stick to it. Within a few weeks, you’ll already notice a positive change in the way your body looks and feels.

Relax and Pamper Yourself with Lavender Essential Oil

Relax and Pamper Yourself with Lavender Essential Oil

Lavender is one of the most versatile essential oils. Besides its pleasant scent, it is beneficial for health and beauty. If a day at the spa is not in your schedule or your budget, pamper yourself at home with lavender essential oil. Here are a few ways to pamper yourself from head to toe. 

Hair

Treat your hair to deep conditioning with lavender essential oil. Add 6 to 8 drops of lavender essential oil to 2 teaspoons of carrier oil such as olive or coconut. Essential oils are concentrated and potent. It is important to dilute them with a carrier oil before use. Once you have the mixture, apply it to your hair and massage it into the scalp. You can comb it through to ensure even distribution. Leave it on for 30 minutes, then shampoo and condition as usual. Lavender oil can help repair damaged hair, leaving it soft, shiny, and pleasantly fragrant. It helps prevent dandruff too. You can also add a few drops of lavender essential oil to your shampoo and conditioner to make it part of your regular hair care routine. 

Cleanse and Tone Your Face

Lavender essential oil cleanses and tones, leaving skin feeling fresh. It locks in moisture, making it a good moisturizer for dry skin. Regular use of lavender oil reduces the appearance of fine lines, wrinkles, and scars. You can make a facial cleanser by applying 3 to 5 drops of lavender essential oil with a teaspoon of olive oil. Massage it into your face and neck for a minute or two. Use a warm washcloth to remove any excess. Pat your face dry with a towel. 

Soothe Your Feet  

Our hard-working feet often get neglected. However, they could use some pampering too. Not only can lavender essential oil soothe tired feet, but it also contains antifungal properties that can treat athletes’ feet and toenail fungus. All you need for a relaxing foot bath is a container big enough to soak your feet comfortably. Fill it with warm water, and add 6 to 8 drops of lavender essential oil. You can also add a 1/2 cup of Epsom salts to relieve sore, achy feet. Soak your feet for approximately 20 minutes. 

De-Stress Your Body and Mind

If you’ve had a hard day at work and your nerves are frazzled, wash away the anxiety with a lavender bath. It can help to relax stiff muscles and alleviate the pain of a tension headache. Lavender also helps relax your mind and body so that you can sleep more soundly. To prepare your lavender bath, fill the tub with warm water. Mix 8 to 10 drops of lavender essential oil with 1 ounce of coconut oil. Then add 8 to 10 drops of the mixture to your bath. Soak in your lavender bath until you feel relaxed. Now that you’ve pampered yourself from head to toe with lavender, you can sleep soundly and peacefully. 

Caution

Essential oils are potent extracts that can be potentially dangerous. Never take essential oils internally. Never apply essential oils directly to the skin since irritation may occur. Always dilute essential oils with a carrier oil before applying. Although lavender essential oil is considered safe, skin irritation may occur in people who are allergic. Lavender may interact with sedative medications since it can cause drowsiness. Always consult your physician before using essential oils. 

Grain-Free Gingersnap Cookies

Grain-Free Gingersnap Cookies

Makes 24 Festive Cookies

1 ¾ cup almond flour

½ cup arrowroot, or tapioca flour

6 tbs. coconut oil, soft room temp.

½ cup coconut sugar, extra if rolling cookie dough in sugar.

3 tbs. black molasses

1 egg, room temp.

1 tsp. vanilla extract

1 ½ tsp. cinnamon

1 tsp fresh ground ginger, or powder

½ tsp. ground cloves

2 tsp. baking soda

¼ tsp. sea salt

Fresh rosemary for garnish, optional

Preheat the oven 350.

In a large mixing bowl, using an electric mixer, beat coconut oil, coconut sugar, and molasses, until smooth.

Beat in the egg and vanilla, mix until smooth.

In a separate bowl mix dry ingredients, along with all the spices, and sea salt. Slowly, stir the flour into the wet ingredients, until you have a thick cookie dough. Chill for 30 minutes, so you can roll dough into small balls.  

If rolling in sugar, in a shallow bowl, dip the ball into the sugar, and place on a baking sheet, lined with parchment paper.   Place 2’’ apart. Bake for 11-14 minutes, or until lightly browned on the edges.

Let cool completely on the rack, before removing from the baking sheet.

Place on a serving tray, and place bunches of fresh rosemary around the dish.

Bon Appetito

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

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