50+Living and Sofia for Today's Woman AUGUST 2021

of Western NC

Beat the Heat | Living with Psoriasis | Chillin’ and Grillin’ 50pluslivingWNC.com

August 2021

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UNDERSTANDING

LIFE INSURANCE TYPES Life insurance is a sensitive and personal topic for everyone. It is also a topic that is often overlooked because either you don’t know much about it, or think that it won’t apply to you for a very long time. If you would like to learn what life insurance is, how to get it, and the types of life insurance that exist for you to choose from, then this is a great place to start.

What Exactly is Life Insurance?

In general, insurance is a contractual obligation that transfers the financial risk from you, the insured, to the company who insures you. Many people are familiar with insurance for their car, house, or other personal property. Life insurance is very similar, but instead ensures that if a person dies, especially one with a family, they are able to continue their lives without that person’s financial contributions. Beneficiaries do not have to sign or be aware of the existence of a policy, so their participation is limited to being able to file a claim in the event of death.

A BINDING CONTRACT

As with all contracts, the life insurance contract is a legal agreement that specifies the risks that must be assumed and the obligations of the insurer and the insured. In exchange for paying your insurance premiums, the insurance company issues a policy detailing your agreement to cover a specific financial risk. In the case of life insurance, the policy is paid out upon the passing of the insured.

TERM LIFE INSURANCE

Term life insurance is the cheapest protection you can buy. Life insurance is paid when the insured is covered during a specific period, and this is where the word “term” comes in. Term life insurance can vary from five to ten years or even up to thirty years. Those who are young pay the lowest amount per month, but calculations are based on many factors. The company will consider your age, your health and the money you are covered for. With term life, things are kept simple.

The company will pay out to the recipients when the insured person passes, as long as the policy is current.

FULL LIFE INSURANCE

The other category of insurance can be known as full life insurance, permanent insurance, comprehensive insurance, variable universal insurance, and other product names. Still, they all fall into the general category of coverage called full life insurance. The first difference between term and full is that full covers you from the day you buy the policy until the day that you pass. Once the entire life policy has collected a sufficient value, you can borrow against it to make a major purchase such as a home renovation or college tuition. The disadvantage of this, however, is that it reduces family payments in the event of the death of the insured.

CONCLUSION

Life insurance seems complicated, but when you break it down into simple terms, it is really not that difficult to understand. When purchasing life insurance, make sure to speak with a trusted advisor who can explain the differences in that company’s policies, because every company handles life insurance slightly differently. While you are in good health it is never too late to get life insurance. Go for term if you require cheaper premiums. Opt for full if you need your insurance to generate cash value with which you can get loans. It’s your choice.

Although talking about life insurance is not fun, it is the best gift parents can give their children. Having a good plan will give you peace of mind knowing that if something unexpected happens, your family will remain financially stable. All in all, that’s what life insurance really is about.

August 2021 | 50+ Living | 3

CONTENTS 3

Understanding Life Insurance Types

7

Tips For Reducing Psoriasis

8

Grillin’ and Chillin’

11

Old Italian Grape Gets a Makeover

14

Ways to Beat the Heat and Stay Cool

16

How to Make Awesome Pasta Salad

50+Living of Western NC

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50+Living of Western NC

PUBLISHER Tammy Sheppard publisherofsofia@gmail.com

ELIZABETH JONES 828-226-2269

Realtor/Broker

Elizabeth.Jones1@remax.net

GRAPHIC ARTIST Joan Hutt WEB DESIGN Alphie Hyorth

Search properties on my website at:

elizabethjonesrealestate.com https://www.ncrec.gov/Brochures/HTML/WorkingWith.html My Real Estate business of the last 2+ years has been a blessing to me in our beautiful WNC Mountains and have had the privilege of working with buyers and sellers in 6 counties.

I enjoy each delightful season and kind hearted mountain folk person I meet. I love Photography, Gardening, Music, Traveling and Celebrating Holidays with my family! I am a person of faith who has witnessed the God of Miracles at work in my life and those around me, a happy wife, a proud mother of two grown daughters and a delighted “Beeta” of two adorable grandchildren. It would give me great pleasure to assist you in your buying or selling needs!

Weaverville office • 115 N Main St, Weaverville, NC 28787

ADVERTISING INQUIRIES Mike Demos 828.273.0098 mikedemos@aol.com Bridget Hepler 828.231.0020 brh@risdondesign.com Trish Luzzi 828.423.0248 wnccreations@gmail.com CONTRIBUTING WRITERS Gina Trippi AVL Media Inc. P.O. Box 18416 | Asheville, NC 28814

828.230.7537

h 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.

50pluslivingWNC.com 6 | 50+ Living | August 2021

Tips for Reducing Psoriasis soriasis is a skin condition characterized by the appearance of red patches and dry, flaky skin.

In most cases, the areas of skin that are affected by psoriasis itch and easily break open when scratched which will cause the area to bleed. Though psoriasis can be uncomfortable, the physical appearance of the skin condition is often the most debilitating effect as outbreaks make a person feel self-conscious about his or her appearance. While treating psoriasis can be difficult, there are some things that can be done at home to reduce the frequency and severity of outbreaks.

Add Moisture Though moisturizers will not cure psoriasis, they will lessen the effects of the condition. Dry skin is more likely to itch, flake and break open than is well moisturized skin. By liberally applying moisturizer to the affected areas as often as possible, a person with psoriasis can help to reduce the visibility and discomfort of the condition. Though there are a number of moisturizers and lotions available on the market for use with dry skin, petroleum jelly is an inexpensive moisturizer that works as well as more expensive choices.

Avoid Abrasion A person with psoriasis should protect the affected areas of skin from abrasion. This includes carefully

choosing shoes and clothing that do not rub against the affected areas of skin. When this is not possible, a person should use gauze or other soft bandages to cover the skin to add an additional layer of protection.

When outbreaks are present on the feet, a person should go without socks and shoes as much as possible.

People should also avoid using a towel to rub the skin dry after a bath or shower. Rather, they should use the towel to pat the skin dry which will help to avoid inflaming the psoriasis outbreak. In addition to abrasion, the skin needs to be protected from other injuries as well as injured skin is more likely to have an outbreak than healthy skin.

Catch Some Rays The risks associated with excessive exposure to sunlight have caused many people to avoid sunlight.

However, sunlight is needed by the body for a number of purposes. In fact, exposure to sunlight can help to reduce the effects of psoriasis and help to keep skin healthy. The areas of skin that have outbreaks of psoriasis especially need to receive some sun exposure as often as possible. Of course, a person should take steps to avoid sunburns and protect the skin and eyes from damage from overexposure. Those who are taking medication for psoriasis should consult with their doctor about sun exposure as some commonly used psoriasis medications can make the body sensitive to sunlight.

Healthy Living A person who has good overall health is less likely to be affected by psoriasis. This means that those who have the condition need to take steps to live a more healthy life in order to reduce outbreaks. This means that a person needs to eat a balanced diet, get regular exercise, maintain a healthy weight and avoid the use of tobacco, alcohol and recreational drugs. Food allergies and nutritional deficiencies may play a direct role in the occurrence of psoriasis. For example, allergies to gluten or dairy products may cause outbreaks. A person affected by the condition may also want to try adding more fruits and vegetables to his or her diet.

August 2021 | 50+ Living | 7

CHILLIN’ and GRILLIN’ August is the peak of watermelon and corn season. It’s a great time to gather friends and family for an end of summer barbecue to celebrate the bounty of the summer harvest. Here are some easy recipes to get your party started.

ZESTY BBQ BEEF (OR CHICKEN) KABOBS (Serves 12)

3 lbs. round steak or chicken breast 2 sweet onions 1 each red, yellow and green peppers 1-2 jalapeno peppers 1 (8 oz) can pineapple chunks 1 (4 oz) can crushed pineapple 1 t. vegetable oil 1 cup tomato ketchup 1/4 cup apple cider vinegar 2 T. brown sugar 1/2 T. mustard 3 T. Worcestershire sauce 1/2 cup water Skewers For BBQ Sauce: Remove seeds and mince jalapeno peppers. Dice one onion and sauté in vegetable oil until translucent. Add ketchup, vinegar, brown sugar, mustard, Worcestershire sauce, jalapeno peppers, 1/4 cup crushed pineapple and water. Simmer for 30 minutes. Set aside to cool.

For Skewers: Cut meat, red, green and yellow peppers, and one onion into 1” pieces. Marinate meat in BBQ sauce for one hour before cooking.

Beginning with a piece of meat, alternate meat, peppers and tomatoes on each skewer, leaving at least 1” of bare skewer on each end for handling.

Cook the skewers on a hot grill for 5-7 minutes or until the meat is completely cooked. Serve with extra barbeque sauce on the side for dipping.

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OLD-FASHIONED POTATO SALAD (Serves 12)

5 pounds potatoes, boiled and diced into 1” pieces 6 hard boiled eggs, chopped 2 stalks celery, diced 3/4 cup light mayonnaise 2 T. mustard 1 dill pickle, finely chopped 1/2 onion, finely chopped 1/2 cup olives, sliced In a small bowl, combine mayonnaise, mustard, pickle and onion with 1-2 tablespoons of pickle brine to make sauce. Place potatoes in a large bowl and pour sauce over potatoes. Stir to moisten. Add celery, eggs and olives. Stir to mix. Salt and pepper to taste. Refrigerate for 1-2 hours before serving.

SUMMER CORN SALSA (Serves 12)

PEPPERY GRILLED CORN (Serves 12)

6 large ripe tomatoes, diced 1/2 sweet onion, diced 1 cup cooked fresh corn kernels 1-2 jalapeno peppers, seeded and minced 1 clove garlic, minced 2 T. fresh cilantro, chopped

12 ears fresh corn with husks 1/2 cup butter Cracked pepper

Stir all ingredients together in a medium bowl. Refrigerate at least one hour before serving.

Serve with tortilla chips.

NOTE: The salsa’s temperature can be adjusted by increasing or decreasing the amount of jalapeno that is added. For a truly mild salsa, substitute one small can of diced chilies for the peppers.

Peel back the husks on the corn but do not remove. Remove corn silk and rinse with cool water. Pat dry. Lightly butter each ear of corn and sprinkle with fresh cracked pepper.

Replace husks over buttered ears and wrap in foil. Cook on the top rack of the barbecue grill for 10-15 minutes or until done. Serve with husks on.

WATERMELON SALAD (Serves 12, generously)

1/2 large watermelon 1 pound green grapes 1 pint blueberries 1 kiwi fruit Cut watermelon in half lengthwise in a zigzag pattern. Using a melonballer, scoop watermelon out of one half. In a large bowl combine watermelon balls, grapes and blueberries. Pour into watermelon bowl. Peel and slice kiwi and garnish salad. Refrigerate until ready to serve.

Each recipe for this party can be prepared ahead of time so you can spend time enjoying your guests.

All that’s left to do is to fire up the barbecue, turn on the tunes and get the party started.

August 2021 | 50+ Living | 9

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OLD ITALIAN GRAPE Gets a Makeover Ciliegiolo is a variety of red wine grape from Italy named after the Italian word for cherry. It is a minor component of traditional blends such as Chianti but in recent years, Ciliegiolo has gone solo!

The origin of Ciliegiolo continues to be clouded in a what came first, the chicken or the egg debate. A 2007 DNA study tentatively identified Ciliegiolo as a parent of Sangiovese but this conclusion was immediately disputed by another study published the same year which claimed Ciliegiolo was rather the offspring of Sangiovese!

Some legends even add to the controversy claiming that Ciliegiolo came to Italy from Spain. But the established genetic link between Ciliegiolo and Sangiovese cannot be reconciled with a Spanish origin. So, at this time, what came first remains controversial but one thing we do know is that Ciliegiolo and Sangiovese are very closely related.

Ciliegiolo is not an easy grape to grow, suffering at times from shatter. In the context of the vineyard, shatter refers to a grape cluster that fails to reach maturity, usually from harsh climates that prevent pollination. When the weather is too cloudy or cold or, alternatively, temperatures are too high, flowers on the grape vine remain closed and therefore cannot be pollinated. And un-pollinated flowers do not become grapes!

Ciliegiolo is mostly found in central and northwestern Italy, with some resurgence in Liguria but its spiritual home remains in Tuscany. Still blended with Sangiovese, since 2000, bottles of 100% Ciliegiole are finding their way to wine shop shelves. The wines are characteristically cherry in color, aroma and flavor. The fresh and lively profile of a bottle of Ciliegiolo presents a delightful alternative to a bold red or a bottle that

would need cellaring.

Ciliegiolo is ready to go!

Italy is still working its way through the advent

By Gina Trippi of Ciliegiolo taking center stage. In Umbria, the grape is made into a light quaffing or summer table wine, while in Tuscany, Ciliegiolo is made into a bigger, more structured style.

We like the Tuscan version by Vegni e Medaglini made in the heart of Maremma in a traditional and sustainable way as it has been for generations. It is a well-balanced wine with a tannic component that works well with the fruity notes. This versatile wine is suitable for savory first courses, with a meat or fish-based second course.

South of Florence in southern Tuscany, Maremma has textbook vineyard conditions. Referenced in The Divine Comedy, inhabited by the Romans, the Etruscans and established Italian families including The Medici, Maremma is unique because of the variety of its territory. Here you find blue sea, long beaches, black rock, hills covered with woods, marshes and flat lands, green hills and natural thermal baths.

Maremma is not only known for wine but also its foods.

A traditional Tuscan soup, Acquacotta, including onions, bell pepper beet greens, spinach tomatoes and eggs, makes a perfect partner for this little known but courageous grape, Ciliegiolo.

Go Tuscan!

Metro Wines Asheville Charlotte Street! It’s the Next BIG Thing!

“Big Shop Selection. Small Shop Service”

828-575-9525 | metrowinesasheville.com August 2021 | 50+ Living | 11

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Arden 4 Long Shoals Rd. 828-333-4366 Woodfin 50 N. Merrimon Ave. 828-210-9544

Fletcher 3445 Hendersonville Rd. 828-376-3711

August 2021 | 50+ Living | 13

Ways to Beat the Heat and Stay Cool

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unshine brings warmth, light and joy, but when it gets too hot, pleasure turns to misery. If you’re experiencing a severe heatwave right now, your number one priority will be to cool down, and if you anticipate severe heat to come, you’ll need to prepare.

Here are some simple ways to stay cool when the temperature soars: Close all windows, drapes and blinds You may yearn for fresh air on a hot, still day, but you won’t get any through an open window. Quite the reverse: heavy, stifling air will waft in, making your rooms as hot as the environment outside. In these circumstances, you’ll need to close the windows as well as the drapes and blinds. Shut out all light and heat, and your home will start to cool down.

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Use fans If you have any electric fans available, put them to use as soon as the heatwave starts. If not, it may be worth buying one or more to ensure basic comfort through the hot spell. Bear in mind, though, that fans will be much in demand at this time, so get to the shops early, before supplies run out. You can also make manual fans to wave over the face and body for extra refreshment. A sheet of paper folded into pleats will serve the purpose, as will a sheaf of grasses or reeds, a large leaf, a widebrimmed hat or any stiff fabric.

Avoid using heat-generating appliances If you have a pile of ironing to do, now is not the time.

The heat from the iron will raise the temperature of the air even higher and the task will become intolerable. Other heat-generating appliances, such as your water heater, kettle, oven and cooker hobs, will also add to the heat around you, so avoid using them if you possibly can, even if it means changing your arrangements for the time being.

Immerse your feet in cool water When your feet are cool, the refreshing sensation will filter up through your body, so fetch a tub of cold water and step in. You may need to sit down for this remedy, but the relaxation will also help you stay cool, so don’t feel ashamed to cast the do-list aside and take a seat. If feasible, bring the water level up to your knees or waist, or lie down in a bath of cool water.

Drink plenty of water Hot weather dehydrates the body, so drink plenty of fresh, chilled water to compensate. This will help you keep well and comfortable, easing the strain on your heart and other vital organs as your body contends with the heat. Plain water is easiest for the body to digest, but weak tea, juices and other light drinks will also keep you refreshed.

But ice melts fast in high temperatures, of course, so as you take one icepack out of the freezer, be sure to insert another. Ice cubes for drinks can also be used for the purpose, but if you don’t have packs of cubes, just fill any small containers with cold water and freeze them for an hour or two.

Wear loose clothing Heat makes you sweat, so the pores in your skin need plenty of space to function when you’re hot. High temperatures can also cause your body to swell and expand, so allow for this when dressing for the day.

Wear the loosest possible clothing, avoiding tightfitting belts, straps and ties. If one garment feels uncomfortable, swap it for another, putting comfort before appearance while the heat lasts. Fashion and beauty can wait; coping is what matters right now.

With these simple cooling methods, you can minimize the misery when the next heatwave hits. Listen out for the warnings and prepare in advance, to ensure the best strategies. With an iced drink in your hand and cool water lapping around your knees, you can ride a scorcher with ease.

Use ice Ice packs can be wonderfully soothing and reviving in hot weather. While your whole body may be suffering, a cold pad on your forehead, back or chest will help reduce your body heat and help you relax.

August 2021 | 50+ Living | 15

How to Make Awesome

PASTA SALAD from Your Pantry

Since it’s inexpensive and delicious, chances are you keep pasta in your pantry. During the warmer months, a cold pasta salad can be a refreshing change from hot meals. Pasta salad is a very flexible dish. The only musthaves are the pasta and something to serve as dressing.

Here’s a guide to making pasta salad with what’s available in your pantry.

PICKING YOUR PASTA

Small pasta shapes like macaroni, farfalle (bow-tie), rotini, and penne are the easiest to make pasta salad with. Even a long pasta like spaghetti will work if you break it into smaller pieces before cooking.

or frozen vegetables would be great additions to a pasta salad. Before they go in the salad, canned vegetables need to be drained and frozen vegetables have to be cooked.

You may decide pasta, dressing, and veggies complete your salad. Or you might add a bit of chopped cheddar or a few sprinkles of parmesan. If you’re looking for a protein source, you could try tuna, a can of beans (drained), or canned ham

CHOOSING A DRESSING

You’ll need about 8 ounces of dressing for every two cups of dry pasta you’re cooking. One of these would make a great dressing: • Mayo • Plain yogurt • Ranch dressing • Italian dressing Also, making homemade dressing is as simple as mixing a cup of mayo with two teaspoons of mustard, and two tablespoons of vinegar. A homemade vinaigrette is easy to prepare too. You only need to stir together one-fourth cup of vinegar and three-fourths cup of oil. Any vinegar and oil works, but popular choices are olive oil with red wine vinegar or cider vinegar.

FINDING OTHER INGREDIENTS

Pasta salad usually has some combination of veggies, cheese, or meat. One classic combo is grape tomatoes, broccoli, cauliflower, bell pepper, and red onion. Since you’re using what’s available in your pantry, you may need to look at alternatives.

Other good vegetable choices include peas, mixed vegetables, diced tomatoes, carrots, or olives. Canned 16 | 50+ Living | August 2021

MAKING THE SALAD

Cook the pasta according to package directions. Drain and then rinse with cold water. Then, drain again and toss the pasta with a little oil. The oil keeps the pasta from sticking together. Let the pasta chill for about 30 minutes. Next, use a large bowl to mix your pasta, dressing, and other ingredients. Chill your salad for at least another 30 minutes.

THE TAKEAWAY

Pasta salad is a delicious dish that’s easy to prepare with common pantry ingredients. Since boiling the pasta is the only cooking required, making pasta salad isn’t time-consuming. And every time you make pasta salad, you can change the ingredients based on what’s in your pantry.

August 2021

thesofiamagazine.com

Season of the Fire | Shy and Shining | Raw Blueberry Pie

Acupuncture Cupping & Yoga Please enjoy

$20 off your first session with this ad

Natasha Kubis, L.Ac. 917.576.9198 acuwellhealth@gmail.com

acuwellhealth.com

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thesofiamagazine.com | August 2021

Publisher Tammy Sheppard publisherofsofia@gmail.com

Art Director / Web Design Tina Gaafary

For Advertising Inquiries Mike Demos 828.273.0098 mikedemos@aol.com

from the staff of SOFIA!

Bridget Hepler 828.231.0020 brh@risdondesign.com

CONTENTS 5 S hy and Shining

Trish Luzzi 828.423.0248 wnccreations@gmail.com

Contributing Writers Natasha Kubis Peggy Ratusz

6 The Season of the Fire Natasha Kubis

8 L ook On The Bright Side

10

Laurie Richardone

P.O. Box 18416 Asheville, NC 28814 828-230.7537 thesofiamagazine.com

Women Making Music Peggy Ratusz

12 The Untethered Cook Laurie Richardone

13 R aw Blueberry Pie with Medjool Date Crust Laurie Richardone

14 Common Migraine Triggers

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.

August 2021 | thesofiamagazine.com

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thesofiamagazine.com | August 2021

Shy and

Shining: Ways to Capitalize on Being Quiet

S

hy people may not say a lot, but that doesn't mean they have little to say--or to be proud of. In fact, being a quiet person can be as rewarding as being an extrovert. The trick is to find ways to express yourself and make the most of your shyness in a society that seems to favor the outgoing personality. There's no reason to shy away from being shy. These tips will help you discover the advantages of shyness and how to use them to live life to the fullest.

Get Noticed on Paper Many quiet people are great writers or at least better at expressing themselves on paper than in person. So go ahead and make yourself known with the written word. It will give you more than a comfortable outlet to "speak"; writing is a confidence booster and a creative channel for the shy. Take advantage of writing opportunities at work or in the community. Even penning heartfelt notes to friends or family will bring out your unique personality for others to see.

Think Positively About Shyness People often think of shyness as a weakness, but nothing could be further from the truth. Shyness is simply an attribute, like being left-handed or red-haired. Shyness won't keep you from attaining personal and professional goals--only a negative attitude about it will. Fortunately, you have the power to control your thoughts. Adopting a positive mindset about shyness can do wonders for your self-esteem and put to rest the notion that being shy is a bad thing.

Take Advantage of Shyness Benefits Shy people are often analytical types who tend to think before they speak.

They're usually strong empathizers, too, and are prone to helping others feel comfortable in uncomfortable situations.

Shyness perks like these make quiet people excellent candidates for certain career choices, including working with disabled people, therapy jobs, and technology and research positions. Use the benefits of your shy nature to pursue work and life roles that are rewarding, fulfilling, and useful.

Shine Behind the Scenes Being shy may keep you out of the public eye, but shy people can do many things in small groups or behind the scenes that add value and leave an indelible mark. You can capitalize on being quiet by excelling at what you do in your comfort zone, like handling important details for those who choose to be in the public eye. Get proficient at skills you enjoy doing and give them your full effort. You won't be in the limelight, but you will gain recognition and satisfaction.

Build Meaningful Relationships Worried you don't have enough friends thanks to your shyness? Worry no more.

Studies have shown that having a small number of quality friends can be more rewarding than being a social butterfly.

When it comes to making friends, shyness can actually be an asset. Quiet people are easy to approach, have a calming effect on others, focus less on themselves, and typically make good listeners. Those traits can help you build meaningful and trusting relationships--for life.

Don't let shyness keep you from divulging your true self and utilizing your unique gifts.

You won't just feel empowered; the world will take notice too.

August 2021 | thesofiamagazine.com

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The Season of the Fire

By Natasha Kubis

C

onsciously engaging with the environment’s seasonal transitions is an insightful way to align our physical bodies with the natural world. Chinese Medicine believes that incorporating proper seasonal nutrition and lifestyle practices into our daily lives can help us regulate disharmony in our bodies.

Chinese Medicine recognizes five distinct seasons: winter, spring, summer, late summer, and autumn.

Summer belongs to the element of fire. It is the most yang time of year because it is the season that is overflowing with abundant energy, sunshine, hot weather, longer days, and shorter nights. It is said that the heart, mind, and spirit are ruled by the fire element and joy is its emotional expression. It is the time to engage with life and embody the yang attributes of the self. Summer is about expansion, growth, activity, and creativity. It is a time of year that reminds us to live our lives to the fullest.

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Lifestyle practices that help us cultivate our inner fire element include dancing, creative movement, singing, and other forms of outward self-expression. Allow yourself to stay out a little later, socialize with people who bring you joy, make time to go on an adventure, and cultivate creativity.

During summer, wake up earlier in the morning to take advantage of the full yang energy of daytime and go to bed later in the evening. There is plenty of time to rest in the winter with its darker and shorter days. Take an afternoon siesta during the warmest parts of the day to help rejuvenate you from the heat.

Eating more yin-type foods will cool down the body in the hot weather. Yin foods include lettuce, cucumbers, watercress, endives, spinach, tomato, yogurt, mint, dill, cilantro, apple, kiwi, lemon, watermelon, and pineapple. Try to avoid excessively spicy foods because they add too much heat to the body.

Drink plenty of fluids and stay hydrated. Some nourishing drinks aside from water include watermelon juice and lemon or cucumber-infused water. Other beverages that cool the body down include green, mint, and Chrysanthemum teas.

Chrysanthemum flowers have been used for thousands of years in Chinese medicine to treat respiratory problems, high blood pressure, and hyperthyroidism.

To add more of a “cooling” effect on the body, an adaptogen- American ginseng, can be used in this tea blend to maximize health benefits.

Cooling Golden Flower Summer Tea Recipe 2 cups of dried chrysanthemum flowers 2 tablespoons of American Ginseng powder 1/4 cup dried Goji Berries 10 cups of water Honey or sugar to sweeten as needed

Watermelon Mint Salad 6 cups cubed seedless watermelon 2 tablespoons minced fresh mint 1 tablespoon lemon juice 1 tablespoon olive oil Directions Add all ingredients to a large bowl and gently toss.

Directions Bring chrysanthemum flowers and water to a boil in a pot.

Reduce heat and simmer for less than a minute. Take out the chrysanthemum using a strainer. Add ginseng and simmer for another 5 minutes. Take out ginseng using a strainer. Add honey or sugar to taste. Fill the pitcher with ice and pour the tea into the pitcher.

Natasha Kubis is a licensed acupuncturist and certified yoga teacher.

For more information, visit acuwellhealth.com

August 2021 | thesofiamagazine.com

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Look On The Bright Side

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essimism can hold you back in life. After all, if you always assume that the worst will happen, you will always stay on the safe side. But taking risks is what life is all about. If you didn't take any risks at all, you would never date anyone in case things didn't work out. You wouldn't change jobs because you might not be able to handle the new role.

Some people believe that they are natural-born pessimists. But if that were true, you would never have enjoyed the carefree and hope-filled childhood that you likely remember. So, if you want to regain that youthful optimism, read on. Here are some tips to help you become more of an optimist.

Learn from Past Mistakes Past experiences shape a person's attitude to life.

So, if you have experienced disappointments or hardships, then it is only natural that you might have a more negative view of your future. However, you cannot change the past, so there is no point in 8

thesofiamagazine.com | August 2021

dwelling on past events. Instead, learn from your mistakes and failures and recognize that you did eventually come through the bad times.

See the Good as Well as the Bad If it is past events that have made you a pessimist, then it is likely that you are only focusing on the negative aspects of events. For example, you are only thinking about the pain that a breakup caused, and you are ignoring the good times that you had with your ex-partner. So, every time a negative thought comes into your head, try replacing it with a positive image of something good that came out of that situation.

Keep Things in Perspective People who are pessimists are incredibly good at catastrophizing. If a pessimist has a bad day at work, for example, they will start thinking about losing their job. Next, they will imagine themselves being homeless and destitute and never being able to find a job again. When you feel yourself begin-

ning to make a mountain out of a molehill, try to get things back into perspective. Don't think about the worst possible outcomes; try to weigh up the situation logically and think about the most likely outcome.

a lot worse from here! So, try to be kind to yourself, too. Instead of talking yourself down all the time, try giving yourself the same kind of upbeat advice that you provide for a friend who was worried about something.

Remind Yourself of All the Disasters that Never Happened

Think Longer Term

If you look back at all the times you thought the worst would happen, you will likely find that the disaster you feared never materialized. Indeed, if you did lose your job, you probably got a new job reasonably quickly. And, what's more, you likely get paid more now, and the role is more enjoyable. So, when you find yourself in a negative thinking spiral, just remind your pessimistic self about how many times you have been wrong before!

Stay in the Present Instead of letting your negative imagination run wild, try to focus on what is happening around you right now. While you are thinking about the bad things that might occur, you are missing out on all the beautiful things that are happening right now.

Talk Yourself Out of Pessimism If you had a friend who was going through a tough time, you would try to help them through it and give them some encouraging words of advice. You certainly wouldn't tell a friend that their current woes are only the beginning, and it's going to get

If pessimism has become an ingrained way of thinking for you, then you probably assume the worst of every situation. If you want to go out for a walk, you will believe that it will rain.

You may think you will make a fool of yourself if you go to a party. You may be right, but five years from now, you won't even remember that you got soaking wet, and you will laugh along with everyone else about the time that you spilled red wine down your shirt at a party. So, try to remember that, even if embarrassing or painful events do occur in your life, they won't last forever.

Make a Daily Gratitude List Start each day by making a list of six things that you are grateful to have. Making a gratitude list will set you up for the rest of the day with some positive thoughts.

Becoming an optimistic person is not all about changing who you are; it is about changing how you look at the world. So, when you start focusing on the good things in your life, it will help you realize that positive things do happen to you.

door every day, convinced that you are a pessimist, guess what?

You will spend the rest of the day believing that you are a pessimist! No label describes who you are, because you are an individual, and, like everyone else, you will have some good fortune and some bad.

Spend Time With Optimists People tend to gravitate toward like-minded individuals. So, if you take a negative view of life, then it is likely that you have friends who do the same. Try to widen your circle of friends to include some more update optimists, because enthusiasm and optimism are catching on! If you spend too much time with pessimists, you will all convince each other that things are even worse than you imagined!

Conclusion Of course, the above tips are not going to transform you into an eternal optimist overnight. Hopefully, though, these ideas will give you a starting point. The most crucial decision that you must make is to decide that you want to change your perspective on life to a more positive one.

“Reality is created by the mind, we can change our reality by changing our mind.” -Plato

Tell Yourself That You Are Optimistic If you walk out of your front August 2021 | thesofiamagazine.com

9

Women Making Music Coming Back Better Debrissa McKinney

By Peggy Ratusz

T

he opening paragraph I wrote in November 2017 of Women Making Music spotlighting saxophonist and singer, Debrissa McKinney is worth repeating: “The first time I met Debrissa McKinney I was in a bad mood. I don’t remember why but what I do remember is that she brought sunny into my gloom, and turned my frown upside down. She asked me questions about myself. She was truly interested in my answers. I know oodles of people who are good at give and take. But something about Debrissa makes me and everyone she meets feel that extra special mojo; one feels lifted in her company.”

Catching up with Ms. McKinney recently over Zoom, we start off laughing of course because anyone who knows

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her knows that frivolity abounds when she’s around. Our exchange quickly goes to where most of my conversations these days with musician friends go, by talking about the big transition. “I’m not as busy as I was pre-pandemic yet, but there’s a definite feeling like, ‘Oh I need to rehearse this stuff again,” she admits.

During lockdown she confesses that like so many of us, she caught herself moping around. Living downtown like she does, the desolation was palpable.

“I’d go for walks in the neighborhood and could feel people peering out their windows wondering who is this extra sad looking lady comin’ up my street.

All I needed was a Mr. Microphone for my inner sad-singer to vent and wail my fear and loneliness while I shuffled

up and down the streets.”

Thank goodness things are pivoting from live streams to live shows. We delve into philosophy pertaining to the phenomenon of Covid 19 and what we’ve learned. We agree that saying “no” or “not right now” is more common and accepted amongst our peers and bandmates and we are grateful.

McKinney is still part of the 2017 Grammy winning (for best Kid’s Album) troupe, Secret Agent 23 Skidoo and plays sax and sings with Empire Strikes Brass as well as lead and backing vocalist for the most popular Steely Dan tribute band, Dirty Logic. But when we last left her, she was dabbling in a project with Hip/Hop MC and producers Austn Haynes and Johnny Reynolds.

Haynes and Reynolds have maintained a partnership that dates back to their teens. Referring to themselves as “forever friends,” you can hear that it fuels their combined artistry. With l ove and ambition, their successful, bicoastal Hip Hop outfit called Free Radio was born.

The pandemic and the fact that they are both back living in Asheville, Free Radio duo has morphed into something even more expansive. The addition of vocal melodies and harmonies executed with warm and luscious precision by Debrissa and deep-soul vocalist Datrian Johnson brings “balance and magic” to this purposeful project.

“One of the coolest parts of this collaboration” McKinney says, “stems from Austn’s masterful beat making prowess.

He’s always creating new and unique beats; there’s no beat re-do’s; he is always mixing it up.”

For anyone not steeped in Hip Hop, and for longtime Free Radio duo fans, this new angle to the venture will draw you in. They’ve created a new accessible genre they dub “Cosmic Appalachian Hip Hop.” The moods and melodies are grounded in R&B and roots music, connecting them to the potency of nature, sound and rhythm. The result is a mashup with a distinct message.

Riding tandem to this fresh Free Radio cooperative, Debrissa is in company with yet another musical undertaking involving scientist, folk healer, wisdom keeper, Jeff Firewalker Schmidt, Phd and his passionate and profoundly introspective project with Jazz musician and keyboardist John Medeski (of Medeski Martin & Wood) called Saint Disruption.

Firewalker and Medeski came together serendipitously, meeting in the Amazon while both were on a mission of personal healing and growth. Their endeavor is based around their “deep devotion to native wisdom traditions.”

The pandemic allowed for the creation of Saint Disruption’s 7-track record called “Rose in the Oblivion” and features Debrissa, Datrian, Leeda Lyric Jones and Austn Haynes among others.

Following are excerpts from an interview with Jeff and John on Live for Live Music conducted by Andrew O’Brien on April 7th of this year: “This is a native wisdom,” Firewalker contends. “And native teachings say that it’s in the darkness where we come to know who we truly are. One of my teachers puts it beautifully: can you name one thing on this planet that doesn’t start its life in the darkness?”

The darkness of 2020, he explains, was the impetus for Saint Disruption’s creation. “I went to my altar and I said, ‘Okay, Spirit. I’ve got this luxury of time. What do you want me to do? And the answer I got back, it was not subtle.

It was a smack upside the head. It was like, ‘Take everything that you’ve seen and learned and felt and perceived and put it into poetry and music.

“We acknowledged and recognized that at this time in human history, there’s an opportunity to do something musically that reflects artistically those things that we feel humanity could be well-served to grapple with,” Jeff notes. “John and I are very dedicated to this idea of ‘Can the music be evocative and deliver messages for people to consider at this time in history?’ “ The answer is yes! The album release concert takes place at The Grey Eagle August 29th at 8pm. Free Radio quartet opens.

There’s no finer example of a local female artist continuing to make good, striving to always come back better than Debrissa McKinney, who will be adding her supreme and mystical vocals to both sets that night.

facebook.com/Debrissa113430532032607/ freeradio4all.com/ saintdisruption.com/about liveforlivemusic.com/features/ saint-disruptionjeff-firewalker-schmittjohn-medeski-interview-2021/ thegreyeagle.com/event/saintdisruption-featuring-john-medeski/ Peggy Ratusz is a vocalist, songwriter and vocal coach reverbnation.com/peggyratusz

Peggy’s August Dates: Friday, August 6th Love Bubble feat Paula Hanke, Hank Bones & Peggy Ratusz Southern Appalachian Brewing, Hendersonville, 7pm Saturday, August 7th Jonathan Pearlman and Peggy Ratusz The 2nd Act Coffee, Beer & Wine Café, Hendersonville, 6pm Sunday, August 22nd Jonathan Pearlman and Peggy Ratusz One World West, Asheville, 4pm

Peggy Ratusz is a vocal coach, song interpreter, and songwriter.

For vocal coaching email her at peggymarie43 @gmail.com August 2021 | thesofiamagazine.com

11

The Untethered

Cook

By Laurie Richardone

I

like to believe we all strive to stay true to ourselves, to our own path. It is very easy to get pulled by others' opinions and the need for approval, even if it comes from our own striving for perfection. This applies to all paths, cooking as well.

My philosophy of cooking with the seasons allows for inspiration, rather than motivation. Where does inspiration come from? What does it mean to be motivated?

Inspiration is something that you feel on the inside, a sudden creative wonderful idea, while motivation is something from the outside, that compels us to take action. Inspiration is a driving force, while motivation is a pulling force.

Inspiration is designed to help us get in touch with that inner knowing, and encourage us to celebrate the wondrous and precious gifts nature has given us.

It’s a map, a guide, to help us along the way.

I keep this reminder on my kitchen vision board, to remind me of the place I am creating from. This allows for authenticity.

remaining untethered to any expectation allows for a spontaneous, heartfelt expression of our own unique beauty.

We all deserve a treat now and again… My Raw Blueberry Pie is a summer healthy indulgence. Blueberries are in season in NC through August.

To your good health…

If you are a curious cook, join me on my Radio Show ~ “A taste for All Seasons” We explore the world of food, with the philosophy of eating with the seasons.

And… as always, l will be sharing cooking tips, seasonal shortcuts and kitchen essentials that will make your life easier in the kitchen.

Visit: A Taste for All Seasons Show Page @ WPVMFM. ORG and listen to the July show, for a delicious conversation with farmer Gaelan Corizine of Green Toe Ground Farm.

It airs on the last Saturday of every month at 11 am, on WPVM FM 103.7 in Asheville, NC.

My inspiration comes from an ingredient grown in healthy soil that each season has to offer. Cooking in this way brings us what our bodies need, crave and deserve.

It is the recipe for all the pleasures of the table.

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

Whether you are a serious artist, or a weekend amateur,

For more information, visit LaurieRichardone.com

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Raw Blueberry Pie with Medjool Date Crust

by Laurie Richardone

This refreshing dessert is not only mouth watering, it is loaded with antioxidants that support healthy immune function.

Makes 1- 9" springform pan, or 3 mini springform pans Crust 2 cups almonds, raw 1 cup medjool dates 1/8 tsp. sea salt 2 tbsp. water, filtered 1 tsp. vanilla Filling 1 cup fresh blueberries 1 cup blueberries, freeze dried 1/4 cup coconut oil, melted 1/2 cup coconut milk, unsweetened 1/4 cup lemon juice 1 tsp. vanilla 3/4 cup maple syrup 2 tbsp. arrowroot, mixed in 1 tsp. warm water, see cooks note

1 tsp. lemon zest 1/4 tsp. salt Crust Mix all ingredients in the food processor, except water. Pulse several times until fully incorporated. Add water and pulse a few times more. Set aside.

Crust done...

Add garnish of fresh flowers, blueberries, or cocoa nibs.

Cooks Note; I used the freeze dried blueberries as they soak up some of the moisture from the liquid. You can use one cup of frozen berries, just add another tsp. of arrowroot.

Buon Appetito

Filling Add all the ingredients to the food processor and mix well.

Assembly Line the bottom of the springform pan with parchment paper.

Press crust ingredients into the bottom, making sure it is even.

Should be about 1/4' thick.

You can freeze any extra crust ingredients for up to a month.

Pour blueberry mixture into the pan, or pans of choice. Cover well and place into the freezer overnight. Release the spring pan and place on a decorative plate.

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

August 2021 | thesofiamagazine.com

13

Common Migraine Triggers

M

igraines cause excruciating pain and debilitating symptoms for millions of people and can have a devastating impact on quality of life. Learning to identify and avoid triggers is the key to preventing or reducing the frequency of migraine attacks. Here are some common triggers that could be causing your migraines.

Food Food is a major migraine trigger for many people. Certain foods, such as coffee, red wine, chocolate and citrus fruits, are well-known triggers, but almost any food has the potential to cause negative reactions, including migraine, headaches, nausea, digestive problems and skin irritations. The best way to discover which foods are triggering your migraines is to keep a food diary.

Dehydration Dehydration is another common migraine trigger and can be caused by a number of things, including inadequate fluid intake, strenuous exercise, excess salt consumption, vomiting, diarrhea, high fever and some medications. In addition, it's important to stay hydrated during a migraine attack, as dehydration can 14

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increase pain sensitivity and make the symptoms worse.

Stress Mental and physical stress can cause muscle tension in the shoulders, neck and jaw that restricts the flow of blood and causes pain. This muscle tension can trigger migraine and is difficult to treat, as pain-killing medication is often ineffective.

Learning to relax is usually the best way to prevent stress-related migraines. Physiotherapy and some complementary therapies, such as deep tissue massage, acupuncture or acupressure, can also be useful for some people.

Screen Flicker Smartphones, tablets, computers and television screens can also trigger migraines. Some people are sensitive to screen flicker, which can occur on smartphones, computer monitors and some television screens. Screen flicker may not be noticeable to the naked eye, but it can usually be seen when looking at the screen through a video camera.

AMOLED (active-matrix organic light-emitting diode) displays are a big problem for some people, as this type of display flickers continuous-

ly. Screen glare is another common problem that can sometimes trigger ocular migraines and affect vision.

Fragrances Some smells and fragrances can trigger migraines or make the symptoms worse. Chemicals and artificial fragrances, such as those found in air fresheners, cleaning products and perfumes, can cause nausea, headaches and other neurological symptoms, including dizziness and digestive problems. Using unscented products can make a big difference for some people. However, if you are unable to avoid the fragrances that cause your symptoms, your doctor may be able to refer you for treatment to help desensitize you to fragrances and other triggers.

Food, dehydration, stress, screen flicker and fragrances are common migraine triggers. However, each person reacts differently to potential triggers, so it can take time to work out what is causing your migraines. It's important to seek medical advice and to get an official diagnosis, as migraine symptoms can sometimes be caused by an underlying health problem.

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