The Appalachian Overlook

On today's show, we chat with Ronni Lundy, a celebrated author and editor who amplifies Appalachian voices while challenging the stereotypes so often attributed to our region. She is a James Beard Foundation Book of the Year Award winner and a founding member of the Southern Foodway Alliance. She'll be in Abingdon on July 21st for A Chef Chat: Broadening the Story We've Been Given, hosted by the VA Highlands Festival. Ronni's Playlist: John Hartford "Leather Britches" Tickets: https://vahighlandsfestival.networkforgood.com/events/43215-culinary-arts-traditions-chef-events (https://vahighlandsfestival.networkforgood.com/events/43215-culinary-arts-traditions-chef-events)

Remote work has plenty of perks, but there are also some challenges we can't ignore. On this episode, we'll talk about how to set yourself up for success! Sara's Playlist: "Fighting the Feeling" by Cailtin Krisko + The Broadcast

Gender identity is a hot topic. What do we get wrong about gender, and how do our ingrained ideas about gender affect us? How can we be more compassionate and respectful of our transgender and gender non-conforming community? Sara's Playlist: "I Never Came Out" by Adeem the Artist Reading Resources: https://blogs.scientificamerican.com/voices/stop-using-phony-science-to-justify-transphobia/ ("Stop Using Phony Science to Justify Transphobia" at Scientific American) https://www.hrc.org/resources/transgender-and-non-binary-faq ("Transgender and Non-Binary People FAQ" at Human Rights Campaign) https://www.glaad.org/transgender/allies ("Tips for Allies of Transgender People" at GLAAD) https://www.npr.org/2016/01/13/462906419/everyone-uses-singular-they-whether-they-realize-it-or-not ("Everyone Uses Singular 'They,' Whether They Realize It Or Not" at NPR) Transgender and Non-Binary Activists to Learn From: https://www.alokvmenon.com/blog (ALOK) they/them | On Instagram: @alokvmenon https://pinkmantaray.com/faqs (Schuyler Bailer) he/him/his | On Instagram: @pinkmantaray https://www.harpersbazaar.com/beauty/health/a36888551/thriving-as-a-trans-woman-ashlee-marie-preston-essay/ (Ashlee Marie Preston) she/her/hers | On Instagram: @ashleemariepreston http://www.raquelwillis.com/bio (Raquel Willis) she/her/hers | On Instagram: @raquel_willis https://www.tapvirginia.org (Transgender Assistance Program of Virginia)

This episode features female-fronted acts who are slated to play the Bristol Rhythm & Roots Reunion Festival in 2022. Artists & Songs Played: Tanya Tucker "Bring My Flowers Now" Nicki Bluhm "It's Ok to Not be Ok" SG Goodman "The Way I Talk" Oh He Dead "Is it My Love" Wildermiss "Fallin" Jennifer Knapp "Undo Me" Bristol Rhythm & Roots Reunion Lineup: https://birthplaceofcountrymusic.org/festival/lineup/#/

Codependency is confusing! On this episode we explore definitions of codependent behavior and Sara shares her healing journey. Resources: Codependent No More by Melody Beattie The New Codependency by Melody Beattie Facing Codependency by Pia Mellody https://coda.org (https://coda.org) Sara's Playlist: "The Martyr" by John Paul White

Amy Smith with Soulstice Nutrition joins us on this episode as we explore the topic of intuitive eating and gentle nutrition. Sara's Playlist: "Video" by India Arie Check out Soulstice Nutrition: https://soulsticenutrition.com (https://soulsticenutrition.com)

“The key is not to prioritize what's on your schedule, but to schedule your priorities.”– Stephen Covey What does balance look like, and how has the pandemic changed our priorities? We'll explore some new research that defines work-life balance as a cycle instead of an achievement, and talk about small changes to bring our values into alignment with our actions. Sara's Playlist: "Expectations" by Katie Pruitt

Why I think meal-planning is a keystone habit to enact and how to get started. It doesn't have to be complicated, and it doesn't have to involve 4-6hrs in the kitchen prepping all of your food. A plan will save you mental energy, money and ultimately give you the time you need to spend on things that you value. Sara's Playlist: "Sinkin'" by Briston Maroney

Exploring boundaries on this episode with questions like: who are boundaries for, and how do they offer us a deeper connection for self & others? Sara's Playlist: "Not a Pretty Girl" by Ani Difranco

Beyond the New Years Resolutions, let's explore how to set ourselves up for success & talk about alternatives to strict rules that fail us every time. Sara's Playlist: "Fool for Love" by Lord Huron Reference: "Atomic Habits" by James Clear

Let's listen to some of the best roots music to come out of 2021 as we look forward to 2022! "Whiskey River" by Miko Marks "Goodbye, Honey, You Call that Gone" by Jake Blount "Mama's Milk" by Sunny War "Deep Water Blues" by Adia Victoria "Tender Organs" by Amythyst Kiah "Someone That I Used to Be" by Joy Oladokun

As we wrap up the year and move into the next, it's a great time to reflect on how things are going, and what our goals are moving forward. Join me as I lead you through these 10 Reflective Questions and share with you some of my thoughts on the year behind us: What did this year teach me about myself? Who showed up for me this year, and how can I nurture those relationships? How did I show up for myself this year? How can I nurture relationship with self? How am I working for what I want? Am I keeping promises to myself? Why or Why Not? What barriers kept me from meeting my goals? Can these barriers be removed, or do I need to adjust my goals? How did I cope with uncomfortable feelings? What coping mechanisms worked or didn't work for me? What do I need to accept about myself or other people in my life? What do I need to practice doing more of...or less of? What limiting beliefs do I have about myself that are holding me back from what I value? What is 1 new boundary I need to establish to protect my peace? Sara's Playlist: "Too Much" by Kyshona

Grief can be painfully acute during the holidays. Whether you've lost someone to death or are grieving a lost relationship or job, we talk about how to cope and support those grieving. Sara's Playlist: "Luckiest Main" by The Wood Brothers

Cultivating authenticity and living "wholeheartedly" sound like pretty universal aspirations. But how do we put authenticity, resilience, intuition and compassion into practice to live a whole-hearted life? Join Sara for an exploration of these topics with practical tips to integrate into your daily life. Sara's Playlist: Devon Gilfillian "Get Out & Get It" Book Recommendations: This Naked Mind by Annie Grace and Lovingkindness: The Revolutionary Art of Happiness by Sharon Salzberg

Staring at a blank page can be intimidating! Join me for an interview with Carolyn Koesters of Wordcatching to discover the reasons to start a journaling practice. Carolyn's Playlist: "Hold On" by Alabama Shakes Wordcatching: www.wordcatching.com Journaling Prompt: What do I need right now? The Write-Yourself-In Method: Protect Your Time Honor Your Space Set Your Intention Connect with Your Body

Letting go involves a lot of courage to come face-to-face with difficult emotions, but is an important act of self-care that leads to freedom. Sara's Playlist: "Ain't No Man" by The Avett Brothers

Do your actions and time align with what you value most? Identifying your core values is essential to living a good life. Let's ask the questions to discover our core values: When in my life did I feel the happiest? What was I doing, who was I doing it with, what made me happy? What significant moments in my life taught me something important? What was the challenge and the reward? When have I been the most proud of myself? What triggered this pride? When do I feel the most fulfilled or satisfied? What desire or need is fulfilled when I have this feeling? Sara's Playlist: "More Love" by Wale ft. Boyz II Men Book Recommendation : "You Are a Badass" by Jen Sincero

Join me as we learn about the psychology of our brain and how to-do lists can help us focus and become more productive. Let's explore common mistakes that make our lists ineffective and strategies to make them work for us. Sara's Playlist: "You Was Born to Die" by Adia Victoria feat: Kyosha, Jason Isbell & Margo Price

This episode is a continuation from Episode 6: My Sobriety Story. I share what motivated me to break up with alcohol, and what tools helped me make it stick. Sara's Playlist: "The Night" by Morgan Wade Book Recommendations: This Naked Mind by Annie Grace One Breath at a Time: Buddhism and the Twelve Steps by Kevin Griffin SWITCH: How to Change Things When Change is Hard by Chip & Dan Heath Inward by Yung Pueblo How to Do the Work: Recognize Your Patterns, Heal from Your Past, and Create Your Self by Dr. Nicole LePera **Please note: In this episode I discuss my partner attending AA meetings. Anonymity is a strict tenet of Alcoholics Anonymous, so it should be noted that I received his permission in advance. If you know someone who attends meetings, please remember to get their consent before ever talking about their attendance.**

Sharing my reasons for choosing sobriety and changing my life. Sobriety has been the key that unlocked everything good in my life. Sara's Playlist: "Wild Turkey" by Amythyst Kiah

Too often we equate self-care with spa days and "treat yourself" memes. Self-care doesn't need to be another trope absorbed by capitalistic companies to get us to buy more stuff. Instead let's talk about self-care practices that don't cost a dime or require hours of retreat.

Fall in Appalachia is the perfect time to prep your tired summer garden to be ready for the Spring. Join me as I chat with Ben Casteel, Instructor of Horticulture at Virginia Highlands Community College, as he gives us some important fall tasks for the garden. Did your tomato plants succumb to disease this year, or did the squash vine borers kill your zucchini bounty? Ben's got the solutions to all of our gardening woes! Song: "Blue Ridge Mountains" by Larkin Poe

Cultivating authenticity and living "wholeheartedly" sound like pretty universal aspirations. But how do we put authenticity, resilience, intuition and compassion into practice to live a whole-hearted life? Join Sara for an exploration of these topics with practical tips to integrate into your daily life. Sara's Playlist: Devon Gilfillian "Get Out & Get It" Book Recommendations: This Naked Mind by Annie Grace and Lovingkindness: The Revolutionary Art of Happiness by Sharon Salzberg

In this episode of The Appalachian Overlook, your host, Sara Saavedra, explores 5 tips and strategies for grabbing some calm in the midst of chaos. Connect with us on Facebook to share your tips for relieving anxiety and staying mindful. Sara's Playlist Song: "Decide to be Happy" by Misterwives Websites mentioned: Guided Meditations: https://www.mindful.org/category/meditation/ Headspace App: https://www.headspace.com/ Correction: Resource for sober curious: https://www.jointempest.com/ not tempest.com

Moving from a big city to a small town can have its' share of ups and downs. Join Sara as she discusses the things she's learned about the joys of small town life in SWVA, and how to make your transition a smooth one. Featured Song: "Sunday" by Joy Oladokun Intro Song: "Beautiful Life" by The Collection