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50+Living of Western NC

Bling it On March Money Madness Trail Trends

50pluslivingWNC.com

March 2020


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2360 Sweeten Creek Road, Asheville, NC 28803 (828) 585-6431 • LiveAtFriendshipPark.com 2 | 50+ Living | March 2020


Bring On the Bling

W

hen jewelry designer Vicki West began creating jewelry, she discovered a world of sparkle and shine. Her first creations were made by using jewelry from her grandmothers collection. While she enjoyed making necklaces and earrings, she also began collecting special pieces. As her collection grew, so did her knowledge of vintage and heirloom jewelry. She can often identify the origin, maker, and value of a piece of fine costume jewelry. Vicki’s goal is to find unique pieces of jewelry and use them to create art. These one-of-a-kind art pieces are then framed in a protective shadowbox. Vicki first began selling her jewelry on eBay where she remains a Top Seller of Vintage and Fine Jewelry—with over 17,000 100% positive feedback. Her success with this venue gave her the confidence to buy, sell, and design jewelry art pieces full time. As an expert in her field, Vicki also tests jewelry for their gold and silver content. Her love of art and collecting came naturally as her father was also a collector and antique dealer. In 2016, when The Garage on 25 in Fletcher opened, Vicki, her two sisters, and their father all opened booths with art and collectables to sell. This is one talented, artistic, and creative family! Sadly, her father passed away in 2018. ‘The Clarence Powell Room’ was named after him as a tribute to his positive and happy attitude. continued on page 5 March 2020 | 50+ Living | 3


50+Living of Western NC

3 7

CONTENTS

Bring On the Bling

12 March Money

Diabetes and Hearing Loss Connection

14 Stress Relief: The Key to 22 Early Warning Signs

8 Health Benefits of

Lemons and Limes

10 Taylor’d with Style

High-Fashion Hiking

4 | 50+ Living | March 2020

Madness

a Flat Tummy

16 Delicious Ways to Get More Iron

18 Sandy’s Food for Thought

I Love Breakfast

20 Ways to Reduce Risks of Colon Cancer

of Kidney Disease

On the Cover: Vicki West Photographed at The Garage on 25 Photo by Kimberly Anderson


With the popularity of vintage and retro items, Vicki found a niche in creating framed jewelry art. She finds bits and baubles of costume jewelry and then creates something beautiful from them. With her creative designs, even broken pieces can be used. Her favorite artistic themes are found in nature: butterflies, trees, hummingbirds, pumpkins, and flower pots. As a native of Western North Carolina, Vicki now lives in Henderson County with her husband, two cats, and one dog. They have 3 grown sons and one grandson.

designer costume jewelry available. This collection includes: brooches, earrings (pierced and hard to find clip-ons), necklaces, shoe clips, hair barrettes, and occasionally small ornate jewelry boxes. Ee Vicki does commission work and she will work with your own personal jewelry if the customer would like. Contact her for commission information: vwestjewelart@gmail.com

Visit The Garage on 25 to see Vicki’s beautiful jewelry art. She also has a large inventory of gold, sterling, vintage, and

March 2020 | 50+ Living | 5


Is Your Hearing at Risk?

50+Living

Do you ever miss important details at meetings or lectures? Do others say the TV is too loud? Is it hard for you to hear in restaurants, stores or cars? Do you avoid any social activities because it is frustrating to not hear? Do you have tinnitus (ringing in your ears) or dizziness?

PUBLISHER Tammy Sheppard tsheppard@rewnc.com

Take this Quiz

• Complimentary Hearing Tests • Video Otoscopy • Hearing aid repairs of all makes and models • Insurance Accepted

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Hearing Instrument Specialist

145 Weaver Blvd. | Weaverville, NC 28787 | 828-484-9201 Email: tcrawford@elitehearingcenters.com

Tammie Crawford has been helping people hear and understand better for over 27 years. Call and schedule your complimentary hearing test today.

www.elitehearingcenters.com

Quality Patient-Centered Dental Care

Our team offers a wide variety of services and procedures to accomodate all your dental wants and needs. • DIAGNOSTIC & PREVENTATIVE • COSMETIC DENTISTRY

Dr. Holcombe is a native of Greenville, NC who attended North Carolina State University for undergraduate studies before earning his DMD from East Carolina University. He is married to his wife Amy and they have one child. When not practicing dentistry he enjoys spending time out doors with his friends and family.

• DENTAL IMPLANTS • PROSTHODONTICS • PERIODONTICS • ORAL SURGERY

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www.DentalAsheville.com 6 | 50+ Living | March 2020

ART DIRECTOR Kimberly P. Anderson WEB DESIGN Alphie Hyorth

Tammie Crawford, HIS

Whatever dentistry you’re in need of, you’ll feel comfortable with Dr. Zachary S. Holcombe, and his team. Being “patient-centered” means that your positive experience, in every detail, is our primary concern.

of Western NC

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Trish Luzzi 828. 423.0248 wnccreations@gmail.com CONTRIBUTING WRITERS Kathryn Beach Sandy McCall JeanAnn Taylor

Ee P.O. Box 18416 | Asheville, NC 28814 828.230.7537 50pluslivingWNC.com All advertising published in 50+Living of Western NC is believed to be truthful and accurate. However AVL Media, Inc. assumes no responsibility and shall have no liability whatsoever for errors, including without limitation, typographical errors or omissions in 50+Living of Western NC. Any reference made to AVL Media, Inc. is not to be construed as making any representation, warranty or guarantee concerning the information on properties advertised in 50+Living of Western NC. 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 AVL Media, Inc. AVL Media, Inc. reserves the right to edit or refuse any advertising submitted to this publication.

Ee


The Connection Between

Diabetes and Hearing Loss

I

t seems like there’s hardly a part of the body unaffected by diabetes. The link between diabetes and health issues such as hearing loss, blindness, neuropathy, heart disease, and kidney failure is well known. Hearing loss, however, is a fairly recent addition to the list of conditions that can be impacted by diabetes. Blood Vessels and Nerves Often associated with legs and feet, diabetic nerve damage can impact nerves anywhere, a reason often given for the likelihood of a connection between diabetes and hearing loss. High blood glucose levels can also damage blood vessels and reduce the amount of insulin delivered throughout the body, which extends to important parts of the ears, possibly providing another reason to make a connection with hearing loss. Hearing Loss in Women According to the American Diabetes Association, hearing loss is nearly 15 percent worse in women with diabetes than men. When age-related hearing issues are factored into the equation, this puts seniors at the highest risk of experiencing some degree of hearing loss due to diabetes. Hearing Loss and Blood Sugar A study conducted by the Henry Ford Clinic found that diabetics with optimal blood sugar levels, defined as A1C under 9 percent, had better hearing than subjects whose levels were higher. Researchers believe changes in nerves caused when blood sugar levels fluctuate may extend to nerves within the ear canal and contribute to hearing loss. Gradual Hearing Loss Hearing loss from diabetes tends to be gradual rather than sudden, making it difficult to detect without confirmation from

a hearing test. Oftentimes, people experiencing hearing loss, whether or not they have diabetes, have difficulty understanding what’s being said, not hearing the actual words. Signs of hearing loss typically include: • Requesting frequent repetition of parts of conversations • Difficulty hearing in situations where there is background noise • Having trouble hearing women and children (due to the higher pitch of tones) • Frequently turning up the volume on the TV even when others in the room complain it’s too loud • Ringing in the ears

Preventative and Proactive Measures Diabetics can reduce the risk of developing hearing loss by keeping blood sugar levels under control. The American Diabetes Association recommends maintaining A1C levels under 7 percent, although other sources suggest that anything under 10 percent is within the acceptable range. Seeking Treatment Sooner Rather Than Later Some people with hearing loss have a tendency to hide that fact by making excuses for not hearing bits and pieces of conversations or reading lips to make up for gaps in comprehension. Regardless of the factors contributing to hearing loss, delaying treatment can complicate efforts to minimize damage. Affecting approximately 30 million Americas, or roughly 10 percent of the population, diabetes has also been linked to erectile dysfunction and depression. While there are many possible causes of hearing loss other than diabetes, the possible connection does provide an added incentive for diabetics to monitor all aspects of their health. Ee March 2020 | 50+ Living | 7


Surprising Health Benefits of Lemons and Limes

I

t makes sense to discuss the health benefits of lemons and limes at the same time, as they have all but a few chemicals in common. They are delicious, refreshing fruits that taste great in water or when added to certain dishes. As it turns out, they are also great for your body. Here are twelve different ways in which eating lemons and limes might improve and extend your life.

They are good for the digestive system: Lemon and lime juice behave in a similar way to our natural digestive enzymes, which means that they can help us digest our food as well as relieve us from uncomfortable wind and bloating. Try adding lemon or lime juice to a warm glass of water when you have heartburn or indigestion.

They protect against cancer: Lemons and limes contain compounds called limonins, which research shows can help to fight cancers of the mouth, skin, lungs, breast and stomach. There is also a connection between limonins and fighting colorectal cancers. In one important study, it was revealed that limonins were still present in the blood of subjects even after 24 hours had passed. It is thought that this persistence in the body helps to explain why limonins can be a powerful ally in the fight against cancer (as most other anti-carcinogens are available to the body for just a few hours). The kaempferol in lemons and limes has also been shown to reduce the uncontrolled cell division that is characteristic of cancer (and this element of lemons and limes appears to have a particularly strong influence on breast cancer).

thought that this fascinating health benefit comes from flavonoids called flavonol glycosides.

They are good for cardiovascular health: Vitamin C can help to protect the body against free radicals, which are capable of making cholesterol dangerously more likely to build up and line the walls of your arteries. Lemons and limes happen to contain a lot of vitamin C, so they will make you less likely to develop heart disease or diabetes (or slow the progression of either disease if you already suffer from it).

They can help tired feet: If your feet are aching and tired after a long day of walking or working, try mixing lemon juice with warm water to create a relaxing and refreshing bath for your feet. You can also try slicing a lemon or lime in half and then rubbing the slice against the sorest areas of your feet.

They help to protect against arthritis: Free radicals that find their way into the body can also end up causing painful inflammation. Since vitamin C helps to fight these free radicals, eating lemons and limes may help to reduce inflammation in arthritic people (whether that arthritis is rheumatoid or osteoarthritis). Some studies also suggest that those who eat the least vitamin C are most likely to develop some form of arthritis, so if you don’t have arthritis then it is worth eating plenty of lemons and limes (among other fruits rich in vitamin C) to help guard against the development of arthritis.

They have antibiotic and antiseptic properties:

Lemon juice can help to prevent (and get rid of) kidney stones:

Given that lemons and limes are very acidic, this makes them ideal for fighting certain infections. During a cholera epidemic in West Africa, it was discovered that drinking lime juice appeared to protect citizens against contracting cholera bacteria. Further studies supported that lime juice did indeed play a role in whether people would contract cholera. It is

The American Urological Association has conducted research that proves lemon juice is capable of breaking down or preventing kidney stones. This is because lemon juice leads to the production of urinary citrate, which in turn prevents the formation of crystals.

8 | 50+ Living | March 2020


They can help with weight loss: Lemons and limes contain no fat, no cholesterol, and around a mere twenty calories each. This makes them an ideal fruit to snack on (if you like sour treats), and also ideal to include as part of a meal while dieting. Further, adding lemon or lime to water can help to discourage you from drinking sodas that contain huge amounts of sugar and calories.

They help maintain healthy blood pressure: It has been speculated that the potassium in lemons and limes can help to keep your blood pressure within healthy limits.

Lemon juice is great for your hair: Many people are aware of how hair can benefit from lemon juice. It can help to treat scalp problems such as dandruff, and it also makes your hair brighter (as well as shinier). They help to strengthen your immune system: The vitamin C in lemons and limes also aids in developing a stronger immune system. This means that lemons and limes will help prevent you from falling ill as a result of viral and bacterial infections.

They are good for respiratory health: It is thought that lemons and limes can help to treat some of the respiratory symptoms that develop during cold or flu infections (such as persistent coughing and a sore throat). There is some speculation that they might also help to treat asthma, but this is contentious and requires substantial further research. As is obvious from the above health benefits, lemons and limes are an excellent choice if you want to increase your daily intake of fruits and vegetables. You can incorporate them into your diet in a number of enjoyable ways. For example, try slicing them and placing them on top of fish before baking, or squeeze lemon and lime juice into salsa. Ee

The Spice & Tea ExchangeÂŽ of Asheville 46 Haywood St., #101 Asheville, NC 28801 (828) 505-7348 March 2020 | 50+ Living | 9


The most important factor to consider when choosing what to purchase—and wear— is the fabric used to create the garment. It is recommended to avoid cotton in tops, pants, and socks. Cotton fibers will absorb moisture— perspiration and raindrops—and hold onto it all day. Hiking in wet clothes can turn a pleasurable day into a miserable day. It can also be dangerous if you get cold, wet, and are unable to dry out. Look for breathable fibers that wick moisture away. Merino wool is considered to be a “wonder fabric” by many seasoned hikers. It helps to keep you warm when it’s cold and cool when it’s hot. Quick-drying synthetic fibers include polyester, nylon, spandex, and elastane. Also look for clothing made with fabrics that don’t rip easily and that have a little stretch for those long strides. Some fabrics have built-in sun-protector and insect-repellent properties. High-quality hiking clothes are designed with specific hiking activities in mind; therefore the cut and fabrics complement the sport. Form follows function. :)

Taylor’d with Style

High-Fashion Hiking A

By JeanAnn Taylor

s this season of winter comes to an end, I find myself yearning to go outside and wander among budding wildflowers, to hike up mountain trails, and to explore new paths. Hiking is defined as walking in the countryside for pleasure or sport, and it’s one of the healthiest hobbies I can think of. It’s also one of the world’s most popular pasttimes. One reason is that aside from a good, supportive pair of shoes, there is little gear needed for a day in the woods. At least that’s what I thought until I began research for this article. Hiking has become big business. Gone are the days of throwing on a t-shirt and pair of jeans; there is now an entire industry dedicated to hiking wear. Since I love clothes and dressing for every occasion, I give serious thought to what to wear: What does a fashion girl wear while stomping through the woods? Turns out, there is a lot to learn and consider. Is it going to rain? How do I protect myself from the sun, brush, and bugs? Will it be cold? Or hot? Do I have to sacrifice style for function? Fortunately, rugged, woodsy hiking clothes don’t have to be unattractive. You can integrate your personal style with protective, warm, comfortable clothing and look great on the trail. After all, who wants to spend a day looking at the beauty of nature dressed recklessly or sloppily? 10 | 50+ Living | March 2020

When planning your hiking outfit, the primary consideration is how to be comfortable and stay dry throughout the day. Checking out the weather forecast will help you determine what to wear. So, let’s start at the top. On cold winter days, wearing something on your head is essential. Wearing a tightly-knit beanie or insulated hat can make your hiking experience much more enjoyable than being exposed to the elements. During the summer, a brimmed-hat will protect your face from sun exposure. Hats also protect your head from low-lying brush and tree limbs. Wrapping a scarf around your neck can make you more comfortable on a chilly day. You can keep it there or move it up to your face if the chill is especially chilling. Safeguard your eyes with sunglasses—no matter the season. On hikes where the elevation changes, you may begin at a comfortable 60 degrees and end up with a temperature of


20-something when you reach the mountain peak. The key to comfort is layering. First, put on a long-sleeve t-shirt and add from there. Depending on the weather, a lightweight jacket or polyester fleece hoodie may be all you need. On cold days, a down jacket will offer warmth and is easily packable if you don’t need it all day. A windbreaker can block the breeze but doesn’t offer much insulation or warmth. A waterproof shell is designed to carry perspiration away from your body while also keeping precipitation from entering in. I prefer a light-weight, long-sleeve t-shirt even on warm, sunny, summer days. The sleeves help protect my arms from brush, sun, and insects. Next on the list: pants. Until recently, I have always worn bluejeans for hiking. The rugged and durable denim fabric seemed perfect for a day of climbing rocks and walking through paths of overgrown brush. Now, there are pants made from tough, light-weight, non-cotton materials. Many pant options have stretchy-spandex integrated into the fabric to make rock climbing and sitting cross-legged on the ground more comfortable. Hiking pants also have pockets strategically placed for hiking essentials. Some pant styles are convertible— they can be unzipped at the thigh to transform into shorts. Don’t forget the little things: socks and undies can make a big difference in the overall comfort of your day. To avoid blisters, it may help to wear two pairs of socks; a thick pair over a thin pair. Thermal underwear or a pair of tights can keep you warm on cold days, and gloves are handy for keeping your fingers from freezing. Ladies need to wear a supportive bra that doesn’t bind or shift around. Finally: footwear. Whether you prefer high or low tops, a pair of supportive, waterproof hiking boots is the most essential article of gear you need. If your feet hurt, you will spend the entire day in agony. I prefer high tops as they offer more ankle support and protection from thorns and snakes. The only way to know which footwear is best for you is to try several pairs on and decide for yourself. Hiking clothes can be stylish and fun, which makes the whole experience more enjoyable. After all, if you are going to hike, you might as well look cute. Ee (Thanks to Catherine Love and Linda James for their helpful hiking information)

Style expert JeanAnn Taylor jeananntaylor@rewnc.com

What to Bring Being prepared is vital to a successful and delightful day in the woods. What to pack in your backpack: enough to get you through the day, but not so much that your pack becomes too heavy. Here is a list of my hiking essentials: * * * * * * * * * *

Plenty of water—in a non-glass container. Food to sustain you: nuts, fruit, chocolate. An extra pair of socks in case one pair gets wet. Lip balm, hand sanitizer or wipes, and lotion. (See Taylor’d with Style January 2020) A bandana. First aid supplies. A sitting pad. A rain jacket or poncho. Trash bag—Don’t leave anything behind except your footprints. Jingle bells. Don’t laugh. There are times on the trail when everyone is quiet; lost in their own thoughts and mesmerized by the beauty of nature. To avoid sneaking up on Mama bear, I wear a jingle bell tied onto my shoelace to alert her of my presence. The soft jingle isn’t annoying, and it keeps Mama bear from being startled.

It’s also recommended to bring a change of clothes to keep in the car—just in case you get wet and don’t want to ride home in soaking clothes. If you have hiking tips, I’d love to hear them. Please send an email to me: jeananntaylor@rewnc.com

Happy Hiking! March 2020 | 50+ Living | 11


MARCH MONEY MADNESS by Kathryn Beach

M

arch is a month college basketball fans like myself wait for all year long. I love filling out my bracket with predictions for the NCAA Men’s Basketball Tournament, especially if it looks like the Tarheels have a chance to win it all! The fun continues throughout the month as the inevitable upsets come and I can celebrate the games I predicted correctly and lament the ones I didn’t. No one is likely to ever complete a perfect bracket – the odds of doing so are about 2.4 trillion to one. But paying attention to the relative strengths of different teams makes correct picks much more likely. That’s true in my day-to-day life of financial planning as well. Consider these factors that are equally important for basketball as well as personal finance.

Teamwork

Players have to get and stay in shape.

A team scoring eighty points per game still may not win if their defense isn’t up to par. The other team could score ninety without a strong defense to stop them. How can you protect the paint financially? Step one is to have an emergency fund. This is money that could tide you over if you lose your job or become temporarily disabled, or in retirement if the stock market were to take a dip. A general recommendation is to have three to six months’ worth of non-discretionary living expenses in this savings account. Another way to protect yourself financially is to have legal documents regarding your wishes in place. These would include an advance directive and healthcare power of attorney so you have a plan for your health care in the event of an accident or illness, and durable power of attorney appointing someone you trust to make financial decisions on your behalf in the event you aren’t able.

Freshman basketball players build up to their first season on a college team with months of workouts. Throughout the season, they continue strength and endurance training so they can run up and down the court for forty minutes without collapsing. Getting in shape financially takes time and commitment as well. Look at any outstanding debts you have and consider paying off high interest loans or credit cards quickly so you can save money on interest. Also, take a look at your spending to see where you might be able to cut back. You may find that you can reduce spending in areas that are less important to you so you can increase savings or spending in areas that line up better with your values. Put processes in place that keep you reliably focused on these goals. 12 | 50+ Living | March 2020

Even Michael Jordan wouldn’t have won NCAA and NBA championships without the rest of his team. A team works together best when they have respect for each other and good communication. This isn’t all that different from how families work. Take the time to have regular conversations about money with your family. You and your spouse can get on the same page about spending and financial goals in retirement. Conversations with your children about your finances will help prepare them so there are no surprises down the road.

Don’t forget about defense!


Recruit stand-out players. Whether a team’s star players are one-and-done or stick around for all four years, they’re not only fun to watch but make a large difference in a team’s winning record. I know I cringe when a player averaging twenty points fouls out near the end of a close game. I worry about whether the other players can make the shots needed to cement a win. Some of the star players in your financial plan might be accounts that will pay higher returns or those that provide tax advantages. The emergency fund I mentioned, for example, might get a better return if saved in an account with a credit union or online bank rather than the bank you’ve traditionally used. When saving for college expenses for your children or grandchildren, consider a 529 plan - a tax-advantaged plan designed for education savings. Both of these accounts are examples of how to “recruit” the right tools as you work towards your financial goals.

Turning Lives into Legacies.

A good coach makes all the difference. Coaches often make or break a basketball team. They set goals for the players and push them to improve and achieve those goals. Expertise and experience guides their coaching. This has so many parallels to the financial professionals we turn to when we need guidance. We look to our accountants, attorneys, and financial planners to guide us in working towards our financial goals and keeping us on track from year-to-year. Accountability is the key to success when working towards a goal. Take the time to express your goals out loud to someone, either your financial planner or a trusted friend or family member, to make them more real. Then, ask that person to support you and ask about your progress. Having someone in your corner, wanting you to succeed and checking in with you regularly, can be like having a Hall of Fame coach dispensing strategy from the sidelines.

Need help navigating the later stages of your financial well-being? We’ll be there for your family even after you’re gone. Contact us to request our comprehensive planning tool. Email sfginfo@raymondjames.com or call 828.285.8777.

Kathryn Beach is a CERTIFIED FINANCIAL PLANNER™ Starks Financial Group 440 Montford Ave. Asheville, NC 28801 828-285-8777 The foregoing information has been obtained from sources considered to be reliable, but we do not guarantee that it is accurate or complete, it is not a statement of all available data necessary for making an investment decision, and it does not constitute a recommendation. Any opinions are those of Kathryn Beach and not necessarily those of Raymond James. Investing involves risk and investors may incur a profit or a loss. Investments and strategies mentioned may not be suitable for all investors.

P L A N N I N G W I T H H E A R T. I N V E S T I N G W I T H P U R P O S E .

starksfinancial.com 828.285.8777 | 877.285.RJFS (7537) 440 Montford Avenue, Asheville, NC 28801 Starks Financial Group is not a registered broker/dealer and is independent of Raymond James Financial Services. Securities offered through Raymond James Financial Services, Inc., Member FINRA/SIPC. Investment advisory services offered through Raymond James Financial Services Advisors, Inc.

March 2020 | 50+ Living | 13


Stress Relief:

The Key to That Oh-So-Sexy Flat Tummy

F

or years, fitness experts have said that a flat stomach takes commitment in two basic areas: diet and exercise. Now, though, gurus are saying there’s another piece of the washboard abs puzzle. If you really want a sleek, cinched waistline, you might need to consider your stress levels, too.

Stress and the Creation of the “Spare Tire” As fitness expert Jillian Michaels explains, when you are stressed out, your body releases multiple hormones, including cortisol, norepinephrine and epinephrine. Norepinephrine stops insulin production so you have more blood glucose available. Epinephrine relaxes the muscles in your stomach and intestines, decreasing blood flow to these “non-essential” organs so your body can focus its energy on other areas, such as the muscles you need to run away from a threat. Cortisol balances norepinephrine and epinephrine, telling your body to stop releasing them. When you are under stress for a long time, the amount of cortisol your body makes stays high. The body subsequently thinks that it has to conserve to deal with what it perceives to be tough times, so it holds on to fat more easily. It moves fat into the abdominal region where more cortisol receptors are located, changing peripheral fat (the fat that accumulates just under the skin) into visceral fat (the fat that surrounds the internal organs of your tummy). Too much visceral fat has been linked to an increased risk of health problems, such as diabetes, cardiovascular disease and even colorectal cancer. To add insult to injury, belly fat contains enzymes that transform cortisone to even more cortisol, creating a cycle. Another kicker? When people plateau or see their bellies expanding even when they’re eating right and exercising, they often stress out more. 14 | 50+ Living | March 2020

Fighting the Flab In today’s fast-paced, hectic culture, people accept stress almost as a matter of standard. The reality, however, is that you likely have much more control over how much stress you experience than you might realize. For instance, if your boss is driving you crazy, you don’t have to swallow his toxic abuse every day—you can beef up your resume and find a job where you’re appreciated, although you might need some careful financial planning before you put in your notice. Removing the stressor from your life in this way should always be your first course of action when possible, because it is a more permanent solution than merely managing the issue from day to day. If you truly are in a situation where you cannot get rid of a stressor (for example, a family member is dealing with a serious illness), do what you can to relax and refocus. Common recommendations are to go for a walk, take a bubble bath, do some meditation, go visit a friend, read a good book, pray, or write your feelings in a journal. There’s no right or wrong here, as everyone has their own personal preferences, histories, and physical limitations. Even exercise itself can be a form of stress relief. Many people who face high-stress environments enjoy kickboxing, for instance, as they can channel their pent-up frustrations into aggressive punches, kicks, and complex combinations. Others prefer options such as yoga, finding comfort in the calm and discipline of the poses. One thing you definitely should not do as you seek both solace and a smokin’ body is prowl the grocery store or raid your fridge. People who are under a lot of stress often turn to comfort foods, which almost always are heavy in simple carbohydrates, to feel better. Scientists have shown that this


is essentially a way of self-medicating. High-carbohydrate foods trigger the release of serotonin, a “feel good” hormone that contributes to feelings of calm and happiness. The problem is that these types of foods are often high in calories and woefully low in nutrients. Experts recommend that, if you’re tempted to binge on these kinds of items, you keep healthy alternatives, such as nuts or low-sodium jerky, in your desk or purse. Getting a flat stomach requires more than just watching your calories and blasting through your workouts. It also requires maintaining a relatively stressfree life. Although you might not be able to remove all stressors, you probably can eliminate some of the ones you face as you seek to get more fit. For the stressors you have to put up with, manage your worry, anxiety and frustration through healthy, fun and relaxing activities of your choice, such as gardening or listening to music. Don’t give in to the temptation to use food as your solace if you can help it--your body will be the better for it. Ee

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TIRED ALL THE TIME?

15 Delicious Ways to Get More Iron

D

o you sometimes feel like you wake up tired? Or does your energy completely fizzle out by mid-afternoon? The culprit may be an iron deficiency. It’s fairly common among women, and it can definitely have you dragging. The Recommended Daily Allowance of iron for women between the ages of 19 and 50 is 18 milligrams each day. Men and women in other age groups need about 8 milligrams. If you have a condition that interferes with nutrient absorption, such as Celiac disease, you may need extra iron. That’s also true if you’re pregnant. If you think you might have an iron deficiency, the first step is to talk to your doctor. Then try these 15 foods to help give your iron a boost.

Black Beans or Kidney Beans Beans contain a whopping 4 milligrams of iron per cup. Eat them as a side dish to Mexican food, stir them into pasta or add them to just about any casserole.

Baked Potato One medium sized baked potato will give you about 2 milligrams of iron.

Quinoa This tasty non-wheat grain is excellent served as a substitute for rice. One cup of quinoa gives you 3 milligrams of iron. 16 | 50+ Living | March 2020

Clams If you love clams, you can say goodbye to your iron deficiency. A 3-ounce serving of clams can pack about 20 milligrams of iron. That’s enough for a whole day.

Garbanzo Beans or Chickpeas Tasty garbanzo beans are delicious in a salad and give you 5 milligrams of iron per cup. Also, try putting them in a food processor with some olive oil to create your own iron-rich hummus.

Beef A 3-ounce serving of red meat contains 3 milligrams of iron. An average burger has about 6 ounces of beef.

Dried Apricots For an iron-filled snack on the go, grab a package of dried apricots. You’re getting 2 milligrams of iron per half cup of the fruit.

Cooked Spinach Spinach is packed with iron. There are 6 milligrams of iron in each cup of cooked spinach. Serve it in pasta, in a meat dish or all by itself with a little salt and garlic.

Dark Turkey Meat That holiday turkey can pump up your iron. Each 3-ounce serving of dark turkey meat contains about 2 milligrams of iron.


Pumpkin Seeds Snack on pumpkin seeds instead of potato chips, and you’ll be treating yourself to more iron. Just a quarter cup of pumpkin seeds contains 2 milligrams.

Broccoli This green powerhouse veggie has lots of nutrients, and iron is among them. One cup of cooked broccoli has 1 milligram of iron.

Tofu A pack of tofu will give you a shot of iron. A half a cup of tofu contains 3.5 milligrams of iron. If you don’t eat meat, this is a good alternative.

Chicken Liver Animals organs have lots of iron, and chicken liver is a terrific source. Eat 3 ounces of chicken liver for 3.5 milligrams of iron.

Nuts and Legumes Peanuts, cashews and almonds all contain about 2 milligrams of iron for each 2-ounce serving. Grab a handful to eat with lunch or as a snack on your way out the door.

Dark Chocolate Decadent dark chocolate has lots of nutrition to offer. One ounce of dark chocolate gives you 3 milligrams of iron, making it a great choice. These 15 fantastic foods are a good source of iron and delicious as well. Also look for foods like cereal and pasta that have been fortified with iron. Keep in mind that iron found in animal products is easier to absorb than iron from plant sources, which is why vegetarians and vegans may be more likely to be deficient in iron. Try adding some Vitamin C to your diet for better absorption. Make sure you get the recommended daily dose of iron, and you may just find that you have more energy and exuberance. It could change your life. Ee

Full service agency ... Are you ready to buy, sell or do you need a property manager? We specialize in YOU! Call Sandy at 828-273-9755 or email Sandy@SouthernLifeRealty.com “Your Dream, Our Expertise ... Matching People With Property”

Sandy McCall

Broker/Owner

www.SouthernLifeRealty.com

March 2020 | 50+ Living | 17


Sandy’s Food for Thought

I Love Breakfast By Sandy McCall

“

Some say breakfast is the most important meal of the day and that when you skip breakfast, your body gets the message that it should conserve rather than burn calories. There are times when you are just plain hungry and want a healthy alternative to eggs, toast, and packaged cereals. Here are two cereals and a milk recipe to try that are gluten, sugar and dairy-free.

,,

Sandy McCall is the Broker/Owner of Southern Life Realty. Email: SandysFoodForThought@gmail.com

The Western North Carolina Chapter of Project Linus donates blankets to children in crisis providing a sense of security and warmth. Over the past twelve years the local chapter has donated over 75,000 blankets in 12 western North Carolina counties. The annual Make-A-Blanket Day for Buncombe County will be on March 21 at Eliada Home. Mark your calendar now for this special event. If interested, contact Ellen Knoefel at (828) 645-8800 gknoefel@charter.net or Pat Crawford (828) 883-8746 in Transylvania County. 18 | 50+ Living | March 2020

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Buckwheat Groats This is hot cereal at its best. Buckwheat groats are a seed, not a grain. They have a wonderfully rich, yet mild flavor. This cereal also cooks quickly. I buy groats from the bulk bins at my health food store and they store well. For each serving, add twice as much slightly-salted water as groats to a saucepan. I use about 1/4 cup of groats and a 1/2 cup of water for each serving. Bring to a boil, and then simmer on low for a few minutes, until all of the water is absorbed. They cook quickly. For toppings, try yogurt, fresh fruit, fruit-only jam, or a drizzle of maple syrup or honey.

Easy Coconut Milk

Scrumptious Easy Granola This recipe takes 5-7 minutes to prepare, and about 30 minutes to bake. It makes about 3 cups, and can be easily doubled. 1 1/2 cups rolled oats (buy organic to assure gluten-free) 3/4 cup buckwheat groats 1/2 cup sliced/chopped nuts of choice 1/2 cup 100% coconut flakes 1/4 cup sunflower and/or pumpkin seeds

This tastes great on cereal or as a dairyfree drink. Servings can be increased as desired. ½ cup (per serving) cold water 1/8 teaspoon (per serving) vanilla extract 1/4 teaspoon (per serving) maple syrup 2 tablespoons (per serving) *canned coconut cream Put all ingredients into a blender and mix until smooth. (An immersion blender also works well)

1/8 cup hemp hearts 3 tablespoons sesame seeds 1/4 cup maple syrup 1/8 cup coconut oil 1/2 teaspoon ground cinnamon 1/4 teaspoon sea salt

salt. Bring to a boil and hold at a steady boil for about one minute. Remove from heat and stir in vanilla. Pour syrup mixture over dry mixture. Mix well to coat evenly. Spread the granola onto a parchmentlined baking sheet in an even layer. Bake granola until lightly browned and crispy, about 30-35 minutes, stirring thoroughly with a fork at least once. Let the granola cool thoroughly before breaking into clumps and adding dried fruit. Store in airtight container. Serve with homemade coconut milk, or milk of your choice.

Enjoy!

1/2 teaspoon vanilla extract 1/2 cup dried currants or other dried fruit of choice, chopped into small pieces Preheat oven to 300°F. Line a large baking sheet with baking parchment paper.

Pour over your cereal or drink as desired. Refrigerate remaining milk in a covered jar. Shake before using.

Put all dry ingredients, except dried fruit, in a large bowl and mix thoroughly.

*Watch for canned coconut cream without additives like guar gum and also choose BPA free cans.

In a small saucepan combine maple syrup, coconut oil, cinnamon, and March 2020 | 50+ Living | 19


6 Ways to Reduce Your Risk of Colon Cancer

C

by Colleen McMahon

olon cancer is one of the most common forms of cancer in the United States, and has one of the highest mortality rates. However, medical research has shown that there are steps you can take to help reduce your risk of developing this type of cancer. 1. Get Up and Move

An inactive lifestyle is closely related to obesity, and both are risk factors for colon cancer. Increasing the amount of exercise you get can have a great impact. According to the National Cancer Institute, "adults who increase their physical activity, either in intensity, duration, or frequency, can reduce their risk of developing colon cancer by 30 to 40 percent relative to those who are sedentary." The ideal amount of exercise in this respect is about 30-60 minutes of moderate to high-intensity exercise per day. 2. Take Your Multivitamin The long-term Nurses' Health Study found that women who had been taking a multivitamin for 15 years had a 75% lower chance of developing colon cancer. Look for a multivitamin that delivers 400 mcg of folic acid and at least 1000 IU of vitamin D. 3. Drink Coffee or Tea Both coffee and tea are rich in antioxidants. The polyphenols in tea, particularly in green tea, appear to have a suppressive effect on colon cancer development, and Asian cultures with a high consumption of green tea, such as Japan, have comparatively low rates of colon cancer. As for coffee, a study in 2012 found that people who drank 4 cups of coffee per day (caffeinated or not) had a 15% lower rate of colon cancer than those who did not drink coffee. 20 | 50+ Living | March 2020

4. Eat More Onions and Garlic Here's another argument for the Mediterranean diet: Italian researchers found that patients who reported eating a diet rich in onions and garlic had 30% fewer incidences of colon cancer than those who ate less. Antioxidants are the cancer-fighting ally here again -- in this case, the high levels of sulfur and quercetin in alliums like onions and garlic. 5. Get Your Greens Dark green leafy vegetables are a great source of vitamin A, lutein, and zeaxanthin, which are all known as cancer-fighting nutrients. Make your salads with Romaine lettuce and spinach, and try flavorful greens like kale, mustard greens, and collards. These are also all high in fiber, and research suggests high-fiber diets also help fight colon cancer. This may be because fiber helps keep things moving in the colon, allowing less time for exposure to carcinogens that may be present. 6. Don't Forget Your Colonoscopy More than just about any other weapon in the battle against colon cancer, regular screenings have been shown to lower your risk of this disease. You should get a screening once you turn 50, and should only need one every 10 years after that, unless you have a family history of colon cancer or other risk factors. In addition to catching any incidence of colon cancer at an early and more treatable stage, colonoscopies include the finding and removal of polyps, which can become cancerous if left in place. Colon cancers can be difficult to treat if not caught early, and remain a leading cause of death in the United States. However, by being proactive and adopting some or all of these good habits, you can greatly lower your risk of developing this disease. Ee


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Some important goals of any estate plan are to protect assets and minimize tax liability. It is critical to provide the latest estate planning tools to achieve these objectives. We were one of first law firms in Western North Carolina to use family limited partnerships (FLPs), limited liability companies (LLCs), and revocable living trusts to protect people’s estate plan. Other ways to protect assets and avoid unnecessary tax liability include: Business succession planning | Medicaid planning for nursing home care |IRA planning Charitable planning |Estate tax and gift tax planning |Asset protection

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Everyone vows they will never put their loved one in a nursing home. We all hope we can keep that promise, and that our lives may be enriched for many years. But the reality is that age and decline often take their toll, leaving us unable to manage alone, and placing an overwhelming burden on our extended family and friends to help us get through the day. It is then that we must decide who we can trust to help us care for our beloved. You’ll find that when your loved one comes to live at Flesher’s Fairview Health & Retirement Center, your family becomes our family, carrying on our family tradition of a family serving families for over three decades. That’s the true spirit of mountain living! • The only family owned facility in Buncombe County operating for over 50 years. • The third generation of RNs and administrators now dedicate themselves full time to continuing the tradition of excellence. • Offering short- and long-term care for Skilled Nursing Care, Assisted Living and Respite Cars. • On-site physical, occupational and speech therapy. • Ideally located between Asheville and Hendersonville minutes from WNC’s finest hospital systems. • On-site services provided: Psychiatric, Dental, Optometry, Podiatry, Dietitian and Wound Care Services.

• All inclusive rate includes: laundry, cable, Wi-Fi, housekeeping, activities and outings, three nutritious meals a day and snacks, 24-hour nursing services, and medical and incontinent supplies (small fee for transportation and barber/beauty services). • Group activity outings: Cherokee Casino, fishing, baseball games, County Fair, circus, movies, shopping, zoos, Parkway rides and picnics. • A Medical Team of geriatric and family practice physicians, nurse practitioners, and physician assistants who take personal interest in each resident and make routine weekly on-site visits and are on call 24 hours a day.

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March 2020 | 50+ Living | 21


cells, which carry oxygen to the cells in your body. When the kidneys are not functioning properly, they do not make enough EPO. This results in less red blood cells to supply the body with adequate oxygen, leading to fatigue.

Anemia When the kidneys don’t make enough EPO, and therefore the body has reduced red blood cells, this can result in anemia. There are various symptoms associated with anemia including dizziness, frequently feeling cold, and being easily out of breath. These symptoms occur because of reduced red blood cells and the overall lack of oxygen in the body.

Leg Pain It is not uncommon for those with kidney problems to experience leg pain. If you experience pain in the back of your legs, this can be a sign that your kidneys are malfunctioning. The pain experienced can present as muscle tightness or intense pain. Leg pain associated with kidney problems can expand to the lower back.

Early Warning Signs of Kidney Disease

T

he kidneys play an important role in detoxification and overall bodily functioning. Signs of kidney malfunction can sometimes be hard to notice, but early detection is important to prevent significant damage to the kidneys. Recognizing the warning signs of kidney disease can go a long way to maintain good kidney health as we age.

Changes in Urination If you have difficulty with urination, including a change in frequency, this could indicate kidney problems. Urine that is very dark, foamy, or contains blood can be a cause for concern. Also, if you wake up frequently during the middle of the night with an urgency to urinate, this may be a sign of kidney malfunction.

Nausea and/or Vomiting Both nausea and vomiting are frequently experienced by those with weak kidneys. When the kidneys are not functioning properly to filter the blood, toxins can build up in the body and result in feeling nauseated. This is known as uremia. The body will then try to rid itself of these toxins, which often results in vomiting.

Fatigue or Sluggishness While most people may experience fatigue from time to time, extreme fatigue or feeling sluggish most of the time can be a result of malfunctioning kidneys. Erythropoietin (EPO) is a hormone that functions to help the body produce red blood 22 | 50+ Living | March 2020

Lower Back Pain It may be difficult to know the difference between other causes of back pain or back pain caused by problems with the kidneys. While muscle pain from back strain or injury tends to be felt lower in the back, kidney pain is typically felt deeper and higher up in the back under the ribs. Both kidney stones and urinary tract infections can result in feelings of kidney pain.

Swollen Extremities or Face If you experience swelling in your hands and feet, it’s a sign that you are retaining fluid. The kidneys work to keep the body balanced with essential nutrients by regulating water in the body. When the kidneys are not working properly, fluid builds up in bodily tissues. Swelling of the ankles, legs, and face may also occur, all of which are signs that your kidney health needs some attention.

Unexplained Rashes As a result of problems with the kidneys, uric acid and waste products accumulate, and this buildup can result in patches of itchy skin. While rashes can be a result of various conditions, rashes associated with kidney malfunction are said to be felt deep below the surface of the skin. Because of this, little relief is achieved by using topical medications to treat the uric-acid induced rash.


A Bad Taste in Your Mouth With the accumulation of toxins as part of kidney disease, it is not uncommon to experience a metallic taste in the mouth, as well as bad breath. Additionally, you may find that foods don’t seem to taste the way they did before, particularly meat. Incidentally, research shows that a diet high in meat increases the acidity in the body which has been linked to kidney disease.

Decreased Appetite and Unexplained Weight Loss When the taste buds don’t find familiar foods appealing anymore, it can lead to an overall decreased appetite and subsequent weight loss. The nausea and vomiting often associated with kidney disease can lead to significant nutritional deficiencies and resulting weight loss. Talk with your doctor if you experience any of these symptoms. Addressing concerns early is an important part of a comprehensive prevention and treatment plan for kidney health. Ee

March 2020 | 50+ Living | 23


WNC Bridge

FOUNDATION

Estate Sales

A PARTNERSHIP FOR HEALTH

wncbridge.org

SERVICES

Donate your car. Change a life. DOWNSIZING? MOVING? RELOCATING? HANDLING AN ESTATE? Whatever the circumstances, home transitions can be stressful. Our experienced team is here for you. We have helped thousands of area clients pack, move, and liquidate furnishings, household items, artwork—even cars. Whether you’re moving, settling an estate, or just want to streamline your life, we can make the process easier. Proceeds from estate sales are divided equally between the seller and WNC Bridge Foundation Estate Sales and Services. There are no additional fees for our services.

Working Wheels repairs and recycles donated cars, transforming them into reliable transportation for working families in Western North Carolina. We enthusiastically accept donations of vehicles in any condition. The process is easy, and your donation is tax-deductible.

Call 828-633-6888 or visit us at workingwheelswnc.org

The perfect gift for your little ballerina! Read the story of Lily, an endearing little girl who’s passion for spinning gets her into trouble until she learns to spin like a ballerina. Available at

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CALL TODAY FOR A FREE IN-HOME CONSULTATION 828-575-2509 EXTENSION 100

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VOLUNTEER! WNC Bridge Foundation retail operations are friendly, upbeat places to serve as volunteer. Folks of all walks and ages are making a positive impact in our community. Call 828-575-2509 to learn more

Thrift Store

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For more information on book signing events, please call 828-989-2651

WNC Bridge

FOUNDATION A PARTNERSHIP FOR HEALTH

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HARMONY

75 FAIRVIEW ROAD In Biltmore Village

828-274-8206 HOURS Monday–Saturday, 9–5 Donation Center, 10–4

WEAVERVILLE 285 NORTH MAIN STREET I-26 Exit 18 @ Monticello Rd

Become part of our family at Harmony and enjoy time well spent with your loved ones in your new home.

HOURS Tuesday–Saturday, 10–5 Donation Center, 10–4

ACCEPTING DONATIONS of gently-used household items and furniture. For pick-up of large items call 828-575-2509. 24 | 50+ Living | March 2020

The Harmony Lifestyle is waiting for you! Call 828.575.0627 or visit www.HarmonyAtReynoldsMountain.com INDEPENDENT LIVING | ASSISTED LIVING | SECURED ASSISTED LIVING 41 Cobblers Way | Asheville

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