December 2020
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Music Medicine of the Mind | The Gift of Giving | Winter Wellness
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Natasha Kubis Lavinia Plonka Peggy Ratusz Laurie Richardone
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CONTENTS
Bren Dendy
6
T he Splendid Table Laurie Richardone
8
W omen Making Music Peggy Ratusz
10 Winter Wellness Natasha Kubis
12 T he Precious Present Lavinia Plonka
P.O. Box 18416 Asheville, NC 28814 828-230.7537 thesofiamagazine.com All advertising published in SOFIA is believed to be truthful and accurate. However Sofia Magazine assumes no responsibility and shall have no liability whatsoever for errors, including and without limitation, typographical errors or omissions in SOFIA. Any reference made to Sofia Magazine is not to be construed as making any representation, warranty or guarantee concerning the information advertised in SOFIA. The content of all ads contained herein are solely the responsibility of the advertiser. The opinions and statements contained in advertising or elsewhere in this publication are those of the authors of such opinions and are not necessarily those of Sofia Magazine reserves the right to edit or refuse any advertising submitted to this publication.
December 2020 | thesofiamagazine.com
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December 2020 | thesofiamagazine.com
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The Splendid Table By Laurie Richardone
T
his is the season of joining together with friends and family.
If I close my eyes I can smell, taste, and feel the excitement in creating our holiday menu in my grandmother’s kitchen. This was a time to gather our family and cook together. The intention is to inspire you to join your family and friends, in your kitchen. With so many mixed households and different ways of eating cooking can get complicated. Make your holiday gathering a no-fuss, unforgettable evening. Create healthy, easy, elegant hors d'oeuvres, that will satisfy any lifestyle. I like to think what we put into our bodies becomes part of us. Not just the food itself, but the energy that comes with it. With festive treats and sweets around every corner, we find ourselves eating more refined carbohydrates and processed sugars than we do during the rest of the year. Being mindful about the ingredients on your table will leave you feeling your best as you head into the new year. I think we would agree that keeping our health at an optimal is pivotal these days. In my experience eating seasonally and locally is one of the best ways to achieve wellness. Good news is: there is a plethora of ingredients grown this time of year that will inspire you to assemble delicious colorful food for your holiday spread. To get things started here is one of my party favorites. “The best food doesn’t come from the best cooks; the best food comes from the best people. People who love to eat.” I wish you a happy healthy holiday season…
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thesofiamagazine.com | December 2020
Red Pepper Jam with Rosemary Garbanzo Crisps They are easy to make, flavorful, and can be made in advance. Makes 64 chips 1 cup Garbanzo flour 1 1/4 cup filtered water 1/4 cup good olive oil 1/2 teaspoon salt 1/4 cup minced rosemary (or other herbs) Dash of fresh pepper Oil for frying Start by making the crepes that will be sliced and baked. Whisk all ingredients together in a bowl. Cover with a towel and place in the refrigerator for at least an hour. Overnight is fine. In an 8’’ non stick hot pan, heat enough canola, or grape seed oil to coat the pan. Pour a small ladle of batter into the pan. Cook for about 2-3 minutes on each side. When the bottom is a nice golden brown, flip and cook for 2 more minutes. Can be made 1-2 days ahead. Store in an airtight container. Slice each crepe into 8 triangles. Preheat oven to 350 Lay triangles in a single layer on a baking sheet. Bake for 8 minutes, or until slightly crispy.
Red Pepper Jam Turning roasted peppers into a luscious jam. It’s easier than you think. Serves 8 6 roasted peppers
Mix all ingredients together in a food processor and pulse until you have a slightly chunky texture. Stores well in the refrigerator for up to 4 days. Serve warm or room temperature with garbanzo crisps!
1 tsp coriander seeds, toasted then ground 1/8 tsp cinnamon 1/8 tsp. coconut sugar 2 tbsp extra virgin olive oil 1/4 tsp red chili paste dab of melted butter, omit for vegan. Roast peppers with skin on, with the oven on broil, until all sides are blackened. Turn peppers every 10 minutes. Broil for 45 minutes. Let cool slightly, then rub blackened skin off with a paring knife. Remove all the seeds and set aside. Can be made 1-2 days ahead.
For scheduled Cooking Classes in Asheville, Visit: LaurieRichardone.com
December 2020 | thesofiamagazine.com
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Women Making Music 2020, the year for Music Therapy
By Peggy Ratusz
W
omen Making Music – 2020, the year for Music Therapy
Writing this feature during the most fantastical year of my existence has been especially therapeutic. Musicians and music teachers were suddenly thrust into the world of Zoom, JamKazam, YouTube & Facebook Live. They didn’t even have time to kick and scream about it at first; they just figured it out! In mid-March I didn’t have to look far to find several daring darlings of songs strings and other things, 8
thesofiamagazine.com | December 2020
keeping their chops and spirits up by diving head first into the live video streaming pool. So in April and May I wrote about the local mavens of motivation and innovation I was discovering day in and day out on social media. From all over the country, I saw and still see groups of women in the entertainment field, giving advice and free tutorials; blogging and sharing how to do what they’re doing! Summer found some artists/performers accepting a scant few gig opportunities for the chance to generate income by playing on an outdoor stage in front of a limited audience.
As summer heated up, so did the demand for acts needing to, having to and wanting to play for the larger audiences phase 2 of opening the state would allow. Some expressed trepidation in sharing their in-person live performance dates on websites, event invites and email blasts for fear of judgment. Some forged ahead incorporating their own strict personal distancing guidelines, limiting mingling time with fans. Some acts formed Covid bubbles that now include band mates, in addition to mate-mates. Our June issue’s featured female and I spent an hour on the phone commis-
erating about the changes going on in our lives. I found myself having to shift the conversation back to her and her incredibly creative music endeavors several times and not the pandemic, like how the pandemic was affecting us, or how we were coping and not coping with the pandemic! By August and September issues, I focused in part, on a small wave of career musicians who began to reinvent themselves; courageously stepping outside the music pool to create something new on dry land to survive; putting their music on the backburner and becoming trailblazers in this hopefully temporary new normal. October found me finally meeting over the phone at least, a multi-instrumentalist, singer, songwriter and teacher I’ve admired and followed online and had wanted to interview for over a year. The selfless endeavors I learned she and her daughter undertake and initiate for young musicians, put hope back in my heart that day, it put a smile back on my face for at least the next week. One of the youngest female music artists I’ve interviewed was featured last month. This humble and articulate ingénue feels all the feels. Her music is realistic and fantasy, structured and loose, fearless and fearful. She’s a wall flower AND the life of the party. Who can’t relate to all of that; especially these days? So like the rest of you, I’ve taken each month as its come, doing my utmost to keep myself sane. I took up “adult coloring” (G-rated) before the pandemic. Just since March I’ve colored over 100 pieces – mostly birds and safari animals. I received a Keanu Reeves coloring book from a girlfriend for my birthday. I’m saving that one to delve into on a snowy day. But also and through it all, I’ve tuned in, tapped in and turned myself on
agement on their Instagram accounts and Facebook timelines and contribute to their virtual tip jar; tune into those live stream concerts when you can. Supporting local live music is medicine for the soul; make no bouta-doubt it!
to a smattering of live streaming concerts; virtually supporting artists through their online tip jars. I co-produced a successful socially distant fundraising concert for a dear friend and female musician who was recently diagnosed with cancer. Everywhere I turn, I see local charities and venue owners establishing pioneering ways to reach the public safely in order to stay viable, solvent and open. No matter how you’re feeling over the outcome of the election, no matter how empathic you are toward those who have and those who are suffering; if you are mourning the loss of a loved one or your income, if you cry even harder now when you see an SPCA or St. Jude Children’s hospital commercial, if you’re a front-line worker or a gig worker in and out of your own solvency, or a parent juggling and struggling to keep it all together: remember there are ways to tamp down the anxiety by tuning into live music; the easiest being live streaming platforms and sponsored live streaming ticketed concerts. While the energy of big crowds sharing those mighty pulsations that in-person live music experiences bring, we absolutely have viable interim outlets. Local women are still making music; local people are still making music. Support them, I implore you. Follow them on social media. Drop them a line of encour-
Remember, my feature, Women Making Music is archived on thesofiamagazine.com. I cordially invite you to visit the website and acquaint yourself with the plethora of savvy professional female musicians I’ve written about over the past year. The November and December 2020 hard copy issues can be found in kiosks around town. There’s a list of where they are located on the webpage. Peggy Ratusz, writer, singer, vocal coach, coloring book artist reverbnation.com/peggyratusz loveisaroselive.com paypal.com/paypalme/peggyratusz Sunday, December 13th, Isis Restaurant & Music Hall – Love Bubble Christmas with Peggy Ratusz, Hank Bones & Paula Hanke, 8pm. Sunday, December 20th, A Silver Linings Christmas live stream solo concert with Peggy Ratusz from her living room, 5pm – Facebook Live: facebook.com/peggy.ratusz
Peggy Ratusz is a vocal coach, song interpreter, and songwriter. For vocal coaching email her at peggymarie43 @gmail.com
December 2020 | thesofiamagazine.com
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Protect your sleep Fewer hours of sunlight during the winter months can make it harder to feel awake throughout the day. Staying well rested is critical to making the winter months feel manageable. Tighten up your sleep regimen during this time of the year.
Maintain your physical health
Winter Wellness By Natasha Kubis
F
or some people, the chilly winter months embody a heartwarming season, romanticized like a Norman Rockwell painting, with crackling fires, snowshoeing, hot cocoa, and cozy pajamas. For others, the cold weather, gray skies, and lack of sunlight presents a much bleaker reality. Self-care is important year-round but when the weather gets colder and the days get shorter, it’s an important tool to combat depression. This type of depression, that appears at the beginning of winter and subsides at the beginning of spring, is known as Seasonal Affective Disorder (SAD), and affects approximately 5% of the population. This year, the dark days of winter are compounded by the relentless pandemic, and it’s more important than ever to redirect our energy toward effective relaxation techniques, constructive activities, and positive thoughts. When we are stressed or depressed during the winter holiday season, it can be quite tempting to devour a bag of cookies, have that extra glass (or bottle) of wine, spend too much money on holiday presents, or neglect our sleep and wellness needs. 10
thesofiamagazine.com | December 2020
Here are some winter wellness strategies to make the season a little bit more manageable.
Get sunlight Do your best to get outside once a day. Winter days are shorter, which means there’s less light. Try to take advantage of the sunlight, whenever possible.
Get a depression screening Even if you haven’t been diagnosed with Seasonal Affective Disorder, winter weather can bring down your mood. Many clinics will offer free screenings that are open to the public. They can also offer resources to help you manage your depression. Talking to a mental health counselor to help us sort out our worries can be helpful, and often necessary. You can also reach out to a volunteer crisis counselor by texting 741741.
Stay Hydrated Most of us drink more coffee or tea during the winter months to keep warm. However, these beverages, plus the dry weather, are a recipe for serious dehydration. Be conscious that you’re drinking enough water to keep your body well hydrated. Eight glasses of water a day is standard.
Physical health is important for maintaining good mental health. With the winter weather preventing us from exercising outside and COVID-19 preventing us from going to gyms, look for things you can do inside, like yoga, or walking on a treadmill. The pandemic has made online classes more accessible than ever before. Most studios are offering online classes to their students, which is a great way to keep regularity in your routine, while supporting your local studio.
Keep making plans with people The pandemic has also made it more difficult to spend physical time with our loved ones, which is particularly hard around the holidays, but that doesn’t mean we can’t schedule a phone or video call. I have friends that have had game nights, holiday parties, birthday parties, even baby showers, all through online platforms.
Bake some sweet but healthy seasonal treats There is nothing more comforting than turning on the oven during the cold weather, and filling your home with the sweet aromas of cookies, pies, and muffins. Try putting a healthy spin on one of your most beloved and classic desserts. Check out my recipe for a healthy apple crumble.
Go for wholesome foods It’s that time of year when you’ll be tempted with sugary, empty-calorie treats, but to be your happiest, most energetic self, it’s best to eat a bal-
anced diet of mostly healthy fats, lean proteins, grains, and vegetables. Give more of yourself and your time. Whether it’s at a food bank, helping your elderly neighbor with some errands, writing greeting cards for hospitalized children, or making hats and blankets for donation, sharing your time will warm your spirit and give others comfort. Check out these organizations - cardsforhospitalizedkids.com and knotsoflove.org.
Dive back into reading Winter is the best time to start that book that’s been on your coffee table for the past few months. Curl up in front of a fire with hot cocoa and a nice book.
Take care of your skin Colder months can be particularly hard on your skin and hair, with the combination of dry air and hot showers, so it’s important to moisturize properly. Jojoba oil, vitamin E oil, and argan oil are all perfect moisturizing treatment for areas of the skin that tend to dry out quickly, like your elbows, heels, and cuticles.
Say thanks Try focusing on gratitude throughout the whole winter season. Incorporating a simple gratitude practice into your day is a wonderful way to lift your mood, not to mention dissolve any holiday-related stress or resentments that might be hanging around.
Find a winter hobby
Conscious, slow breathing can help you when you’re feeling frustrated or overwhelmed. You can practice anytime, even while waiting in line at the supermarket, post office, or drug store.
Transfer the filling to the prepared dish, and press down with a spatula. Sprinkle evenly with the oatmeal topping. Bake at 350°F for 25-35 minutes or until the apples are tender and tops are crisp. Enjoy!
Shea Butter, Coconut Oil, and Aloe Vera Face Mask
1 tbsp of shea butter
Get Sunlight
Knitting, sewing, and crocheting are not only soothing and meditative hobbies, but they make cozy gifts for the holidays, or for donating to those in need.
Work on your breathing
In another bowl, toss the apples with the cornstarch, cinnamon, and nutmeg.
The combination of shea butter, coconut oil, and aloe vera hydrates, soothes, and softens dry winter skin.
Get into face masks I don’t just mean the COVID-19 mask that has become another appendage on us, I mean the spa mask that soothes our dried-out winter skin. See my recipe for a homemade hydration mask.
In a mixing bowl combine together the oats, walnuts, cinnamon, maple syrup, and coconut oil. Stir until crumbly. Set aside.
1 tbsp of coconut oil 1 tbsp of aloe vera Mix until smooth. Spread the mixture onto your skin. Add extra to especially dry areas. Let the mask sit for 15 minutes. Rinse it off with lukewarm washcloth.
Healthy Apple Crumble Recipe 3⁄4 cup old-fashioned oats 1⁄4 cup chopped walnuts 1 tsp ground cinnamon
Rediscover the beauty of the cold months
3 tbsp maple syrup
Winter is quite beautiful, and being mindful of that can help with our overall attitude. Snow capped mountains and beautiful song birds can make for some gorgeous photography projects. Take a hike, and capture all of nature’s splendor with an artistic eye.
6 cups of diced apples
1 1⁄2 tbsp coconut oil 2 tbsp cornstarch 1 1⁄2 tsp ground cinnamon 1/8 tsp ground nutmeg
Natasha Kubis is a licensed acupuncturist and certified yoga teacher. For more information, visit acuwellhealth.com
December 2020 | thesofiamagazine.com
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The Precious Present By Lavinia Plonka “We almost never think of the present, and when we do, it is only to see what light it throws on our plans for the future.” Pascal
M
any years ago, I passed a New Age gift store with a sign outside proclaiming, “Remember the precious present,” cleverly being pithy and exhorting me to buy at the same time. I would drive by it and mutter, “Commercialism, blah, blah, exploiting new age psycho babble for blatant consumerism, blah blah, useless chatchkes to clutter up our already cluttered lives blah blah.” Not once did I actually remember to be in “the precious present.” I was always so obsessed with my self righteous pontification that the present came and went and became the future and I missed the whole thing. For years I wrestled with the meaning of giving and receiv-
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thesofiamagazine.com | December 2020
ing gifts. For a few years, as my sisters skyrocketed to financial prosperity, a “can you top this?” enterprise emerged, with everyone in the family insanely buying absurdly expensive gifts for each other. It peaked the year my sister bought me a new electric range, because she “couldn’t bear us suffering with that old thing anymore.” A range? For Christmas? What was next? A car? Not that I wasn’t grateful mind you. I did need a new range. It’s just that I was kind of expecting ….a sweater. Or maybe a new wok. The stove sent our family into a frenzy that finally ended when we realized it took a year to pay off the Christmas gifts.
satisfied, since the gift was on the list.” I would receive these lists: Liz: A new scuba watch, Le Creuset cookware, an underwater strobe, a Kitchen Aid mixer, an HDTV, new socks. Krysia: A new Ipod, Czech crystal jewelry, Size 9 Pumas, the entire works of Joseph Campbell, a Bose stereo system, and some Gap T shirts. How could I get Liz socks when I knew in her heart of hearts she wanted a scuba watch? (Good to 300 feet of course.) I fantasized that she threw in the HDTV as a joke. Only later did I discover that she had harbored a secret hope that the entire family would chip in to get her the “one big gift.”
At that point, my sister agreed, “You’re right. Let’s make lists so that we can buy what is in each sibling’s price range. That way, no one ever wastes shopping time, and the receiver is always
One year I tried homemade gifts. The sight of me cursing as I sewed satin purple ribbon to a sleep pillow stuffed with lavender, or cursing as I cut myself with the mat knife struggling
to make a hand bound scrap book, or cursing as I attempted to decoupage small boxes made my craftsman husband giggle. His family long ago had taken to sending centerpieces with candles surrounded by Styrofoam angels and gift certificates to J Crew. He would merrily go off on a power walk leaving me struggling to separate my fingers from another Crazy Glue mishap. I tried one year of no gifts. Don’t try this. I wondered if the compulsion to give gifts at Christmas was in our DNA. I did a Google search for Christmas gifts and DNA. Instead of research, I found a site that said “Have you had enough of socks and ties or similar gifts and are you looking for a gift idea that is extraordinary, personal and really uniquely original? Something that only you can give away? You found it. Your own DNA! A gift that is extraordinary, unusual, special, personal and individual. We pack your DNA (your genetic material) and your BLOOD in glass tags . As a DNA pendant, earrings, key chain, heart. As jewelry in gold and silver.” Hmmm. Let me think. Who would just love to own some of my mucus membranes packed into a charm? Then I found it. In his book,
Mushrooms and Mankind, mycologist (mushroom specialist) James Arthur has presented this startling proposal. The Christmas present is the recreation of an ancient Siberian Shamanic ritual involving the amanita muscaria, a potent hallucinogenic mushroom. “They (the shamans) enter through an opening through the rooftops, traditionally, (sic) and bring these mushrooms with them in sacks. They traditionally wear Red and White (The colors of the Mushroom). Reindeer are
native to Siberia, and eat these Entheogenic Mushrooms, which grow in a symbiotic/mycorrhizal relationship under... ready? Christmas trees.” Arthur goes on to explain that these mushrooms are strung together and hung on the mantle to dry – a precursor to our popcorn and cranberries. So basically, my need to place something under the tree for my family is the result of my Paleolithic relationship with hal-
lucinogens. I like it. Christmas shopping is after all, was one big, consensus hallucination, “Wow, look at this. Dad would look so good in these pajamas!” “Hey, did you see this? A corkscrew shaped like a rabbit!” “No way, let me see. Whoa, you’re right.” When you’re shopping, there is no past or future, just the precious present….. I’ve decided this Christmas to enroll my family into The North American Mycology Association. They’ll receive free issues of The Mycophile, NAMA’s bi-monthly newsletter, and McIlvaine: The Journal of Amateur Mycology, I think it was most interesting that when I went to their website, their logo mushroom was…the amanita muscaria.
Body language expert, Lavinia Plonka has taught The Feldenkrais Method for over 25 years. For more information, visit her at laviniaplonka.com
December 2020 | thesofiamagazine.com
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“Yesterday is history, tomorrow is a mystery, today is a gift, which is why we call it the present.” – Bill Keane
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thesofiamagazine.com | December 2020
FUNKY MUSIC IS FUN. FUNKY WATER IS NOT.
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