FEBRUARY 2015 Vol. 5 Issue 7
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LOV E IS IN THE A IR
The care you and your baby need,
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CONTENTS
FEBRUARY 2015
10
Sunnie Dawn Smith Star Edwards Adam Flanagan
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FEATURES
DEPARTMENTS recipe :: 4
6 The Black Towns Project
in shape :: 5
8 Love Is In the Air 10 Rowdy Folk 14 Every Day in the Gym is a Celebreation
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recipe
Rosemary Chicken Club with Ranch Chips VINCENT WILLIAM // CHEF Oak Hills Country Club
INGREDIENTS • 1 chicken breast • 1 sprig of rosemary • ¼ cup of mayo • 1 lemon • lettuce • tomato
• Swiss cheese • 3 pieces of bacon • 1 peeled potato • 1 packet of Ranch dressing mix • 2 slices of really good bread
Start by seasoning your chicken breast with salt and pepper, then place it on the grill about 4 to 5 minutes on each side just until its done. Then, allow it to rest. Once the chicken is cooled down slice it into thin strips and put it aside. To give your mayo an extra kick, finely chop the rosemary and add it to the mayo with the juice of one lemon. Season with extra pepper to make it a little spicy. To assemble your sandwich, toast really good bread and spread your rosemary mayo on both sides. Top it with the chicken first then add the bacon, lettuce, tomato and cheese. For the ranch chips, start by peeling your potato and slicing it into very thin rounds. A mandolin is the best tool for this job. Place them in cold water and allow them to soak for 5 minutes. Drain them and pat them dry with a paper towl. Fry the chips in 350 degree oil, putting in only a small amount each time so that they crisp up and don’t over crowd the oil. Fry for 3-4 minutes until they are nice and brown. Drain them on a paper towl and sprinkle them with your ranch seasoning as soon as they come out the oil. Now you are ready for an awesome meal! Enjoy!
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in shape
Learn how to make healthier versions of the foods you love (pizza, for example, can be a nutritious food when nutritious ingredients are used). Re-connect with the cues your body gives you regarding when it is hungry and when it is full. Instead of eating when you think you should eat, eat when your body is hungry. Stop eating at the first signs of fullness. What you do in the gym matters (this should sound familiar). Long, slow cardio is not going to get you anywhere. Star Edwards // Registered Dietitian
“Dieting” refers to restricting oneself from particular foods for medical or health related purposes or to lose weight. Whatever the purpose of the diet, most people who restrict specific foods only crave those foods more than before. Can you relate? Craving restricted foods is one of the adverse effects of dieting. A few others include: • • • •
Increased preoccupation with food Feelings of anxiety and guilt surrounding food choices and intake Binging on restricted foods (occurs during or after nearly 50% of diets) Slower metabolism (if calories are restricted beyond the body’s needs)
What does one need to do if they want to lose weight the healthy way? Here are a few things to think about: Do you really need to lose weight? Be realistic. Don’t hold on to the image of the body you had 30 years ago. Would toning-up, becoming stronger or healthier help you feel just as good about yourself? My clients often find that when they focus on optimal nutrition and physical activity, their body finds its natural healthy weight.
Schedule an appointment with a Registered Dietitian. A RD can thoroughly assess your nutrition, any health conditions that might interfere with your weight, help with meal planning, recipes, and have other tips to help. Another danger of dieting is the danger of it leading to an eating disorder. Eating disorders lead to nutrient deficits, which can lead to many health problems, and in the worst-case scenario can be deadly. Besides the health concerns attached to eating disorders, there are also social and emotional concerns. Eating disorders that are caught early are more successfully recovered. There are several types of eating disorders, each with their own unique set of symptoms. If you, or someone you love has a preoccupation with food and/or weight that interferes with daily living, take the online screening at: http://www.nationaleatingdisorders.org/ online-eating-disorder-screening. Having feelings of guilt or anxiousness concerning what foods you will eat or what you have eaten, or feeling the need to quickly rid your body of calories eaten by exercising, purging, or the use of laxatives are red flags that you probably need help. Discuss the findings of the screen with your health care provider. February is National Eating Disorders Awareness Month. The National Eating Disorders Association reports “by age 6, girls especially start to express concerns about their own weight or shape. 40-60% of elementary school girls (ages 6-12) are concerned about their weight or about becoming too fat. This concern endures through life (Smolak, 2011).” To find out more about Eating Disorders, visit nationaleatingdisorders.org.
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THE BLACK TOWNS PROJECT BY SUNNIE DAWN SMITH The history of this country is far from simple. It is a rich, complex, tapestry that weaves together joy and pain, freedom and struggle, inclusion and exclusion. One of the most complicated aspects is that of race. One local woman, Rhonda Ragsdale, has worked for fifteen years to illuminate one of the most interesting results of America’s relationship to race. The Black Towns Project seeks to document and preserve the history of over 200 black towns in the United States. Rhonda first became interested in this when a traveling exhibit came to East Central University. The Oklahoma Historical Society had produced an exhibit to travel to different institutions educating people about something few knew about. Rhonda was fascinated and this led her to her life’s work. She studied it at Texas Women’s University during her undergraduate work. She wrote her Master’s Thesis over the topic at North Texas University. Then Rice University recruited her to continue her research in their doctoral program. Black towns were founded by black people, for black people. They used their own labor force. They protected and educated their own. While they are commonly called “black towns” almost all of them were multicultural, taking in all different people of colors. They were founded in all stages of American history, through nearly five centuries, as an attempt to live their lives with some measure of equality. The first towns to be settled were called “Maroon Communities.” These were started in the early 1500s by slaves who had escaped. Africans were brought here against their will but not all of them were kept in slavery. Those who escaped needed a refuge of their own, 6 • www.adahub.com
and so they formed their own communities. They would provide everything their town needed, on their own, as free men and women. The next wave of black towns occurred during the antebellum period. Once again, slaves were escaping. This time they had the help of the Underground Railroad and other escape routes. Even though there were places in the north where they would be free, they would still face discrimination. Instead, thousands of free slaves chose to segregate themselves from the rest of society, forming new black towns, usually along the path of the Underground Railroad. After the Civil War, during reconstruction, even more black towns were constructed, this time along the railroads. The slaves were freed, but they were still living under the restrictions of Jim Crow laws in many areas. Instead of being treated like second class citizens, once again they turned to black towns. It was not a choice between self-segregation and integration. It was a choice between being treated equally on their own or being faced with inequality at every step. It is not a coincidence that the greatest period of black town construction was also the height of lynching—the 1880s to the 1910s. But at the end of the First World War, the NAACP wanted to push for desegregation and the civil rights movement had its beginnings. They had more of a chance to work for integration. Once this momentum began, fewer towns were being built and fewer people were moving in. The Black Towns Project seeks to preserve this history, not only because it tells the story of a large segment of our population, but also because it is amazing how people can use their communities to make their l ives bet ter a nd stronger. It is an online and physical preservation of this information. On the website, blacktownsproject.org you can find a list of all the historically black towns. You can also find news about the project and related items. There is also a physical collection you can access by contacting Rhonda Ragsdale. She has files sorted by location and other theme. She also has the largest collection of books about the black towns in the world. She is currently developing a curriculum to help educate students on this important part of history. It would be useful for homeschoolers, unschoolers, or professional educators who just want a more diverse curriculum. In addition to the online and physical collections, there is also a podcast called Black Towns Radio. These episodes usually concern black towns, news, and history. All episodes are archived so if you miss one, you can still go back and listen. If you are interested in visiting the archive, leave a message on the website or the Facebook page, :Black Towns Project.” It’s important to know all different aspects of our nation’s history. Many groups of people persevered through adversity and there is something we can all learn from that. We can learn how building community should strengthen us. We can learn how to provide the best life for our family. We can learn to stand up for our beliefs. The black towns aren’t just a part of our past, they are a lesson in humanity.
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Microsoft’s latest operating system, Windows 8.1, is a radical departure from earlier versions of Windows. This class will teach the student how to perform basic computer tasks in this new, confusing environment.
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LOV E IS IN THE A IR by adam flanagan
8 • www.adahub.com
Valentine’s Day is fast approaching and many would say that, “Love is in the air.” Unfortunately, that is where love resides for the most part. Love is up in the air, swept away by the winds of circumstance and blown around by every kind of condition. The word love has been used loosely for a long time. I say to my spouse, “I love you.” I speak of a certain burger with cheese, bacon and all those mouth watering toppings using this same word. We can’t love food the same as a person, can we? What I should say is, “Please don’t love food the same as a person!” I suppose all this begs the question: “What is love?” Love is a variety of different feelings, states, and attitudes that ranges from interpersonal affection ("I love my mother") to pleasure ("I loved that meal"). It can refer to an emotion of a strong attraction and personal attachment. It can also be a virtue representing human kindness, compassion, and affection‚ "the unselfish loyal and benevolent concern for the good of another.” Love is a lot of things. I remember a song as a child saying that love is a verb. It always made me think that love takes action. Love does things. It isn’t just a nice thing to say before you hang up the phone (I mean at the end of a text or instant message). There cannot be love without ac-
tion behind it. Sometimes love is swayed by conditions. When things get tough in a marriage, love will sometimes seem to disappear. We can’t allow love to be changed by conditions. Love is love and it needs to be itself. I think love can best be described by a scripture found in I Corinthians 4-8:
“[4] Love is patient, love is kind. It does not envy, it does not boast, it is not proud. [5] It does not dishonor others, it is not self-seeking, it is not easily angered, it keeps no record of wrongs. [6] Love does not delight in evil but rejoices with the truth. [7] It always protects, always trusts, always hopes, al ways perseveres. [8] Love never fails.”
We all have people in our lives that we are supposed to love. Some are easier to love than others (you know who I’m talking about). We should all just start with our spouse, kids, friends, siblings or parents and really try to love them. We should do our best to show them patience and kindness. Our love for others should keep us from getting angry quickly and keeping track of things people have done wrong to us. That one makes me believe that love knows how to forgive. I will never forget looking at a receipt after using a non-taxable card one day at the store. At the bottom of the receipt it showed the amount of tax with a minus sign in front of it. Immediately following that were these words, “Tax forgiven‚“ and then it had a zero beside it. It was wiped clean, just like it never happened. I learned a real lesson that day about love and forgiveness. Love forgives and it doesn’t keep a tally of wrongs in an old notebook. Love is a powerful force. I hope this Valentine’s Day you show love to the people in your life...not just on Valentine’s Day though. Don’t let the love for your spouse, kids, or other people in your life be up in the air. Be reminded that love is a verb and it always hopes, always perseveres and it never fails. (Guys, put this magazine down right now and go get your wife a card!)
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Elmer Bernstein said, “Music is the soul of life, but each soul sings with its own song.” While this is true, it is also a remarkable thing when you find someone who sings the same song as you. This is what happened for Lindsay and Aaron Oliver, the members of the band Rowdy Folk. They made music before they met each other, but they make even better music as a team. What started as a connection made on Tumblr turned into a musical relationship and then a marriage. They play a large variety of instruments between the two of them. Lindsay plays banjo, piano, organ, and saxophone. Aaron plays guitar, bass, and harmonica. Their music could best be described as Americana. They prefer this term because, as Aaron says, 10 • www.adahub.com
“Americana has become this melting pot of acoustic based music that doesn’t seem to fit anywhere else, but has a heart and a realness that can’t really be touched by the more pop influenced and mass produced music you hear in most places.” While this genre of music has become popular in America, it really has a strong base in Oklahoma. Rowdy Folk has had a chance to play in Oklahoma, Texas, Nebraska, and Kentucky. They even played at the Wormy Dog Saloon in Oklahoma City and will be playing at Howlers and Yawpers, an arts festival at Seminole State College, and Scissortail Creative Writing Festival at East Central University. Their musical influences are similar yet slightly different. Aaron lists Ryan Adams,
Bob Dylan, Bruce Springsteen, and Josh Ritter. Lindsay began with old country, 70s rock, bluegrass festivals, and Buddy Holly. When she got older, it was Townes Van Zandt, Neko Case, Lucinda Williams, The Avett Brothers, Old Crow Medicine Show, Johnny Cash and June Carter, Pete Seeger and Woody Guthrie. She came to Bob Dylan later in life. Music is such a part of their souls that they can’t simply list who influences them; it is best to just hear it in their music. Rowdy Folk’s first album, How it Started, was released in November 2014. You can find it on iTunes, their Etsy shop, or at their shows. It is also available on Spotify. The process of recording an album was much different than their live shows. In the studio, >
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you have a chance to go back and fix any mistakes which can also feel like an obligation. Because of this, the process was fun but also stressful. When it is live, you learn to embrace all the different things that happen, so you can just enjoy the music and not overthink it. Not only do they have similar music interests, but they both came to music through family. Aaron’s dad was a huge influence on him because he would sing songs and play guitar and he didn’t need anything else. As Aaron describes, “He just had that guitar and a song and people listened. I wanted to do that. Sing songs, tell stories, and have people listen. I don’t think I need a giant band behind me to do that.” Lindsay’s Papa on her dad’s side was a bluegrass guitarist. Her mom, grandmother, and great grandmother all played piano. She started playing the piano at five, played saxophone for many years, but then didn’t play much in her twenties. But, as Lindsay says, “I picked up a banjo for the first time and everything changed.” The influence of family in their music has continued as they teach their six year old son, the unofficial third member of the band. As Lindsay says, “I’m pretty sure he’s told at least half the town that.
To be fair, he does make an appearance on the album and has played with us for a few songs at family friendly gigs. I think it’s only a matter of time until he’s a real member and then he will rebel against all things acoustic I’m sure, just to break his parents’ hearts, and quit the band to go make his own art.” And if that happens, I’m sure his musical parents will love him all the more. Rowdy Folk loves their fans and appreciates every single person who sees them or buys an album. While they put on a great show, that is only part of the work. They are constantly working,writing, and will still be writing together long after they can no longer perform. As Lindsay says, “Songwriting comes first for us, which is why I think we’ll still be doing this when we are old and grey.” You can find their upcoming shows by liking their page on Facebook, following them on twitter and Instagram @rowdyfolk. You can check out their webpage cdbaby.com/artist/rowdyfolk. They are also on reverbnation and SoundCloud. While it’s great to listen to their music, they are better live, so go see Rowdy Folk perform and make sure to tell your friends.
“Americana has become this melting pot of acoustic based music that doesn’t seem to fit anywhere else...” 12 • www.adahub.com
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EVERY DAY IN THE GYM IS A
CELEBR ATION 2015 is here and the gym is on most of our minds. But maybe for you, just the thought of the gym brings feelings of failure, pain, discomfort and dread. My grandmother lived with Multiple Sclerosis for something like thirty years. I never knew her differently. As I grew up, I watched her body fail her, starting in her legs and making its way up to her neck and head. She never complained. When I was a teenager, my family stopped in to visit her on our way to the lake. She asked us to pull the Sea-Doos in front of her window so she could see. For some reason, at that moment, I realized how I had taken my body for granted. As a teenage girl, I constantly criticized my body and always wanted something about it to be different. The truth was God had blessed me with a perfect body. As a Registered Dietitian and gym owner, I have witnessed the effort people will go through to chase their perfect body image. I have yet to run across one “body image chaser” who was ever actually satisfied. Rather, if a “perfect” body part was obtained, they moved on, striving to “fix” another body part. I was guilty of this myself, I know how it feels, and I feel blessed that I was able to escape the trap. Some days my mind drifts and I have to leash it back in, but it is freeing to remain out of the trap for the most part. It is sad to me when I see others spinning their wheels endlessly in the trap. Most of their energy and time is spent obsessing about their body and their next meal. Feeling of failure, guilt and inadequacy make up 14 • www.adahub.com
BY STAR EDWARDS
most of their day. If you find yourself in this trap, ask yourself, if you weren’t in the trap, obsessing about every calorie and thinking about what your next bite of food would be, what could you be spending your energy and time on? In 2015, should you seek help to get out of the trap? Don’t get me wrong, nutrition and physical activity ARE important. But it is really hard to enjoy yourself, your physical activity, your food, or your health if you are concentrating on how you are unhappy with certain body parts. So…why eat right and exercise? To be healthy. To feel good. To enjoy yourself. Because you can. I have encountered individuals with physical disabilities who amaze and inspire me with their determination, desire and physical ability. To them, working out isn’t something they feel pressured into doing. It is something they choose to do to overcome the odds and to feel alive. It is a celebration of what they CAN do. I have also encountered individuals, like my grandmother, who were at the point they couldn’t use their body how they wanted at all. I bet if my grandma had the opportunity to put on a bathing suit and ride a Sea-Doo, she wouldn’t have complained about how she looked in it. When I work out, when I run, I do it for myself, but I also do it for those who can’t. If they had the chance, they would celebrate every drop of sweat, every ache. That is why I believe every day in the gym is a celebration. Don’t take your body for granted. Think of all the things it does for you…your legs can walk wherever you want, your knees allow you to jump, your arms can carry your toddler, and so on. Telling yourself that you CAN do a bench press is so much more of a celebration than telling yourself you HAVE to do a bench press. If you dread the gym, if you have attached negative emotions to physical activity, explore those. Could it be because of a past negative experience with sports when you were an adolescent, or maybe an exercise program or coach that wasn’t a good fit for you? I encourage you to find a good gym and walk…no, RUN into it this New Year with an attitude of celebration, of what you CAN do, and enjoy yourself and those around you while you can.
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