Sofia for Today's Woman with 50+Living JULY 2021

July 2021

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Sweet Emotion | The History of Henna | It's Just Allergies

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CONTENTS

Contributing Writers Natasha Kubis Peggy Ratusz

5 S ummer Beauty Checklist

Laurie Richardone

6 T he Fascinating Story of Henna Tattoos

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

8 S low Food is Good Food Laurie Richardone

9 E damame Hummus with Seasonal Veggies Laurie Richardone

10 M anaging Our Emotions Natasha Kubis

12 Women Making Music Peggy Ratusz

14 A Practical Guide to Living with Hay Fever and Allergies

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.

Jujy 2021 | thesofiamagazine.com

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Summer Beauty Checklist If you feel like you could use a bit of a glow up, this beauty checklist is for you. It's time to get ready for summer, show some skin, and jump back into your social circle.

From head to toe, we'll get you back into prime condition.

Hair It's time to freshen your locks with a maintenance trim and color. Don't be afraid to DIY if your favorite salon is booked for the next few months. It's especially important to trim if you have bangs, which can look unloved without frequent shortenings.

Add a weekly hair mask or hot oil treatment to boost the health and shine of your mane. Many kitchen ingredients, such as egg whites or olive oil, will get the job done.

Face How old is your makeup? It's likely time to purchase a new stock, and maybe experiment with different brands while you're at it.

Washing your makeup brushes with soap and water is another important step to avoiding exposure to bacteria, which can cause skin breakouts. Replace any broken or missing beauty tools as well.

It's also time for a facial. If your budget can handle a professional facial, try to book one that offers exfoliation, extractions, and a gentle peel. However, you can certainly freshen your skin at home with a DIY facial. The internet is full of facial recipes from common ingredients. Just focus on cleansing thoroughly and moisturizing deeply.

Skin For the rest of your body, exfoliate from the neck down.

Gritty scrubs, such as coffee grounds, will sluff off all your dead skin to give you a new glow. Follow up with moisturizer and sunscreen, as this fresh layer will be more susceptible to damage from the elements.

Clothes Peruse your favorite stores in person or online to refresh your closet. You need a couple of cute outfits that fit well and make you feel excited to get dressed.

Try a curated subscription box if you'd rather a professional weigh in on what would look best on your body type.

Nails It's a good idea to file or clip your nails, both on fingers and toes, and get a good polish. Don't forget to trim the cuticles and scrub away the calluses. Summer is all about barefoot beaches and walks in sandals.

Body It's also time to hit the gym. Set a workout time daily and commit to at least 20 minutes. Your body will be stronger and leaner by the end of the summer.

Supplements Ask your doctor what supplements you might need based on your diet. Most people lack omega-3 fatty acids and vitamin D. However, your doctor can tell you if you are low in any particular area.

Building up your body's supply of vitamins and minerals, as well as good fats, will help your skin, hair, nails, and much more look beautiful.

Although this checklist is for summer, it's actually great to run through at the beginning of each new season. It keeps you fresh and glowing all year long.

Jujy 2021 | thesofiamagazine.com

5

The Fascinating Story of Henna Tattoos

H

enna tattoos are all the rage these days, but many people do not realize that Indian Henna has a long and storied history – tracing back many centuries. The Henna plant itself dates all the way back to ancient Egypt, when it was presented as a gift to Queen Mumtaz of India.

The ruling Mughals soon became familiar with Indian Henna, noting its use as both a beauty product and a decorative product for the skin.

Henna was especially prized for wedding ceremonies, where it was used to decorate the bride and make her even more beautiful for her new husband.

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In fact, the use of Indian Henna for tattoos dates back at least 5,000 years, when it was used by the ancient Egyptians to decorate their hands and nails, and even their fingers and toes. The Pharaohs were said to be especially fond of Henna, even having their bodies stained with the product before they were mummified and entombed for the trip to the next world.

Henna has long been revered as a symbol of good luck, and it is often applied to the skin right before important events. Perhaps that is why Indian Henna was so popular for wedding ceremonies. The tradition of applying Henna to the skin for good luck has been

documented in many parts of the world, including not only India and Egypt but Saudi Arabia, Iraq and Turkey as well.

The World of Henna Tattoos Tattoos have played a major role in cultures around the world, from the Middle East and Africa to Asia and the Americas. For many thousands of years men and women have used tattoos not only as decoration but as an integral part of tribal rites and rituals. Tattoos were used to distinguish individuals, show rank and welcome young people into adulthood. While modern tattoo art is mostly about good looks and individual expression, ancient Indian Henna tattoo art was mainly about culture and tradition.

brown to the darkest russet reds – and everything in between. The leaves of the Indian Henna plant can be used to dye not only skin but hair and fingernails as well. Henna dye is also commonly used on clothing to create distinctive patterns and shades. In the world of traditional and alternative medicine, Indian Henna has often been used as a treatment for sunburn as well.

The art of Henna dying and Henna tattoo has been practiced for literally thousands of years, primarily in India and Egypt, but also in other parts of the world. As people traveled from India and the Middle East, the art of Henna tattooing began to spread. People from other parts

of the world were immediately taken with the beautiful designs tattooed on the skin and the clothing of those travelers, and they looked for a way to recreate that look for themselves.

The interest in Indian Henna continues to this day, and there has been quite an increase in the number of Henna tattoo providers over the past couple of years.

In fact, many people prefer the look of a quality Indian Henna tattoo to the traditional version.

Henna tattoos have been around for at least the last 5,000 years, and chances are they will remain popular well into the future.

Indian Henna was often used along with other popular dyes like indigo to create a temporary decoration for the skin. The result was body art that was both great looking and long-lasting.

Indian Henna in particular was revered for its ability to give the skin a deep and lustrous hue that was highly prized in cultures around the world.

Tattoo artists use the leaves of the Henna plant, which grows throughout India and much of South Asia, to create their masterpieces. The leaves of the plant are dried and used to create colorfast dyes in a range of shades. These dyes range in hue from the palest Jujy 2021 | thesofiamagazine.com

7

Slow Food is Good Food

By Laurie Richardone

W

hat is the Slow Food philosophy?

picked at its peak, the difference in taste will be monumental.

things in it!!

It should please the senses and arrive on the plate in an environmentally responsible way.

In addition, creating a connection between farmers and the community.

It becomes pleasurable and meaningful when you know who’s food you are eating, along with the love that went into growing it. BTW… Pairing a tomato and peach will delight you.

To your continued good health

It is a way of eating and a way of living…

Add some buffalo mozzarella, or sheep feta, drizzled with balsamic vinegar and extra virgin olive oil, Viola… a delicious match made in heaven.

Alice Waters, founder of the legendary Chez Panisse Restaurant in Berkeley, California is the mother of slow food.

She was also the creator of The Edible Schoolyard.

It teaches school children not only how to grow food, but how to appreciate food.

Children that were growing their own food were inspired not only to cook it, and eat it, but enjoy the taste of food grown in healthy soil by their own hands.

This is the heart of taste education.

Slow food is contagious. When you eat a perfectly ripe peach or tomato that was organically grown locally, 8

thesofiamagazine.com | July 2021

Another benefit of bringing this philosophy into our kitchens, is that it can spill over into living a less stressful life. When we give the ingredients we have gathered at our markets our attention, and their rightful due, we are in the present moment. Our minds will not go to the next thing we need to do, potentially creating stress.

Some of these things are easy to do – some not so easy. Perhaps the most challenging is to change our attitude and mindset about the food we eat.

We have to rethink our priorities and the way we approach life and all

Like cooking our food slowly…

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: wpvmfm.org/show/a-taste-forall-seasons/ and listen to our June show as we cook our way through the seasons. Learn how to make an authentic Pesto, using traditional methods.

It airs on the last Saturday of every month at 11 am, on WPVM FM 103.7 in Asheville, NC. Laurie Richardone is a seasonal gluten free chef and certified health coach.

For more information, visit LaurieRichardone.com

Edamame Hummus with Seasonal Veggies ~ Vegan

by Laurie Richardone A delicious dish for a gathering, lunch or healthy snack.

Makes 6 cups 2 (10-oz) packages frozen shelled edamame (soybeans) 2 cups fresh or organic frozen peas 1/2 cup fresh lemon juice (1 lemon) 2 teaspoons minced garlic Salt to taste 1/2 teaspoon ground coriander 1/4 teaspoon ground cumin 3/4 cup extra-virgin olive oil plus more for drizzling 1/4 cup chopped fresh cilantro plus more for garnish 1/4 cup chopped fresh mint plus more for garnish Freshly ground black pepper Endive spears Rainbow carrots English cucumbers, or whatever

Blanch edamame in heavily salted boiling water, for about 5 minutes, firm but tender. Put in an ice bath, and drain. This step keeps the vibrant color, and stops them from cooking.

Repeat the process with peas for 2-3 minutes. Set aside.

The flavor is superior to ground from the jar. Marinate rainbow carrots in 1 tsp ground cumin, salt, and lemon.

Not the cucumbers as it will make them soggy.

Buon Appetito

Add edamame and peas to the food processor and pulse a few times. Add coriander, cumin, garlic, salt to taste, and pepper. Pulse again a few times.

Drizzle olive oil into mixture, pulse again. Put mixture in a large bowl, add lemon juice and fresh herbs and stir in by hand. Add more olive oil and lemon juice if needed. Garnish with more fresh herbs. Store in the refrigerator for up to 5 days.

Cooks note: You can blanch veggies a day in advance.

Take the time to toast coriander and cumin seeds in a dry pan for about 4-5 minutes.

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

is on hand.

Jujy 2021 | thesofiamagazine.com

9

Managing Our

Emotions

By Natasha Kubis

Man is not worried by real problems so much as by his imagined anxieties about real problems. - Epictetus

C

onsciousness is an unending tide of emotions. Every moment that we are awake (and often asleep) we are inundated with both remarkable and unremarkable emotions. All emotions are a natural part of our reaction to stimulus. Positive feelings such as joy and accomplishment can enhance and enrich our life experience, while emotions of fear and caution can help us navigate danger. The broad spectrum of emotions can be an intoxicating experience and allow us to fully engage and connect with the gift of life.

As emotions increase in intensity, we become more conscious of them and they can quickly become pathological. In Chinese Medicine, too many

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thesofiamagazine.com | July 2021

heightened emotions can become pathological and hurtful to the health of the body and mind in the same way a poor diet can make us sick. Too much joy can become manic and make us anxious. Too much bliss can make us gluttonous and greedy. Too much worry can become an obsession. Too much anger can turn into rage.

While it's important to engage in each emotion so that we have a full life experience, it's equally as important to learn to process and release them so that they don't create illness. For example, in my acupuncture practice, I have found that people with chronic tension headaches or teeth grinding often have stored up anger and resentment. This is because energy flows throughout the body and negative emotions disrupt the smooth flow of our energy. Intense emotions act like a traffic jam in the body. Learning techniques to help us process our emotions is an important tool to avoid making ourselves sick.

One of the most important tools to help us move through our emotions is breathwork. There is nothing more powerful than this.

Dr. Andrew Weil's 4-7-8 breathing technique is very helpful for reducing anxiety and controlling or reducing anger responses.

To use the 4-7-8 technique, focus on the following breathing pattern: empty the lungs of air reathe in quietly through the b nose for 4 seconds

making a “whoosh” sound, for 8 seconds repeat the cycle up to 4 times Movement is our best friend when it comes to getting our emotions "unstuck. If I find myself having trouble releasing nagging feelings, I will often do a quick cardio routine that allows me to move the energy through my body both fast and efficiently.

The quick routine includes these exercises and can be done as often as needed:

hold the breath for a count of 7 seconds

30 seconds of jumping jacks

exhale forcefully through the mouth, pursing the lips and

30 seconds of holding a plank

30 seconds of jogging in place 30 seconds bicycle crunches

Other important tactics to help us process our emotions include the following: mental health counseling journaling yoga and Qi Gong creative expression through things like art and dance bodywork such as acupuncture and massage Natasha Kubis is a licensed acupuncturist and certified yoga teacher.

For more information, visit acuwellhealth.com

Jujy 2021 | thesofiamagazine.com

11

Women Making Music

By Peggy Ratusz

Left: Aoife Clancy Top: Alex Krug Combo Top Right: Peggy Ratusz Left Middle: Aoife Clancy Right Middle: Izzi Hughes Bottom Right: The Appalucians

A

s the music venues in the city and surrounding communities open up a little more each week, so have the opportunities for our beloved female music artists.

Herein is a comprehensive list of gigs and shows from some of my past and future interviewees. I am thrilled to discover that more and more of the women who were regularly performing pre-pandemic, are filling in their once bare calendars with bookings.

Encouraging you to get out and support live local music, especially the individuals and groups who are fronted by and/or include female musicians, is part of my mission. While funding-or-

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ganizations exist for performers and entertainers, these monies are shared.

When a music fan attends a concert, gig or show, the tips and a chunk of ticket sales goes directly into the pockets of the performers.

So here you go, all you music-goers!

There are so many options and I am stoked to list so many choices!

Thursday, July 1st: Love Bubble featuring Paula Hanke, Peggy Ratusz & Hank Bones – Debut record release “Love Revolution” The Grey Eagle Music Hall, 8pm. You’re in for a dreamy, nostalgic, heartwarming and whimsical time! reverbnation.com/ lovebubblewnc

Friday, July 2nd: Pimps of Pompe featuring Cynthia Mc Dermot on mandolin and vocals One World Brewing West, 6pm. Specializing in jazzed-up renditions of 90s/2000s hip-hop and R&B, with vintage jazz to create a vibe that is equal parts swag and sophistication. mandocynmusic.com/pop Saturday July 3rd: Alex Krug combo Patio Show at the Grey Eagle, 6pm Singer and songwriter Alex Krug is a colossal force of power, strength and charm, and their voice emerges as a diamond in the rough. With a sense of discovery, the Asheville-based players strike a stunningly evocative chord about life, being an outsider and the

kind of heartache that transforms your soul. alexkrugmusic.com Saturday July 3rd: Linda Mitchell Ooh LaLa Curiosity Market Pritchard Park, 2:30pm. Smoky, rich Blues and Jazz from our quintessential Music Mauven! lindamitchellblues.com Sunday July 4th: The LadsAVL features female rhythm section Kim Butler on electric bass and Stephanie Irvine on drums, Maggie Valley Country Club, 11am Playing songs we know by heart and compelling originals they hope you will come to know by heart! Rock, folk, roots & blues. TheLadsAVL.com Wednesday July 7th: Jesse Barry & Friends Patio show the Grey Eagle, 6pm Wielding a unique blues sound Jesse is often described as an “old soul” and audiences are stunned by the voice that comes out of her petite frame. This Blues, Funk, and Soul group has a huge following, so get your tickets now! facebook.com/JesseBarryAndTheJam Friday, July 9th: Kayla Lynn & The Change Grey Eagle debut Patio Show, 6pm A bass player, singer/songwriter, empowerment speaker, has immersed herself in the funk music community in and is a resident artist with LEAF Global Arts, an ambassador for Free2Luv and a founding member of The One Voice Project. areyoureadyforthechange.com/ Friday, July 9th: Singer/songwriter Izzi Hughes plays The 2nd Act Coffee, Wine & Beer starting at 6pm in Hendersonville. Award winning wunderkind continues her trajectory into the world of music with catchy and thought provoking covers and originals. izzihughes.com Saturday, July 10th: Lyric Band opening at Silverado’s, Black Mountain 5pm.

A WNC favorite who holds Mountain Xpress “best of” awards: funk band, vocalist, lyricist, r&b/soul, and artist who gives back to the community.

reverbnation.com/lyricfans Saturday July 10th: Peggy Ratusz & Daddy LongLegs Band, Mills River Brewing, 7pm outdoor stage.

“Everything” has been the answer to the question, “What kind of music do you play?” Asheville is giving the one they called the “ruby throated blues mama” a platform to dip into her many musical styles and influences. reverbnation.com/peggyratusz Sunday, July 11th: Alexa Rose Band Isis Music Hall Main Stage, 7pm.

Virginia-born singer-songwriter creates her own style of modern folk with bits of Joni Mitchell, Lucinda Williams, and Gilliam Welch. Well-crafted songs explore timeless topics. American roots with modern country and a little rock and roll. alexarosemusic.com Sunday, July 11th: Many A Ship featuring Vickie Burick vocals, Grey Eagle Patio Show, 6pm. An indie-folk-rock band deeply rooted in the mountains of Western North Carolina drenched in inspiration from nature, humanity, frailty and nostalgia. facebook.com/ manyaship Monday, July 12th: Aoife Clancy, White Horse Black Mountain, 7pm.

The Ladies lead singer from Ireland’s legendary Clancy family. Whether the songs she sings originate in the United Kingdom, Australia or Appalachia, Aoife’s seemingly effortless blend of warm, natural vocals, genre-defying instrumentation, and repertoire of classic and modem material deserves to make this Clancy Daughter a worthy inheritor of an iconic family name and an even broader following.

Thursday, July 15th: Love is A Rose Isis Music Hall’s Patio concert, 7pm. An exciting and critically acclaimed tribute to Linda Ronstadt, Paula Hanke and Peggy Ratusz belt out her hits in perfect harmony, while adding personal stories to celebrate Linda’s 75th birthday! loveisaroselive.com Sunday, July 18th: The Appalucians

featuring Aditi Sethi on bass/vocals and Angie Heimann on guitar, banjo, vocals, Isis Music Hall Main Stage, 7pm.

They play music from the mountains featuring spirited songwriting, sublime harmonies, and a layered interplay between dobro, guitars, harmonica and banjo. theappalucians.com Thursday July 29th: Songwriters in the Round ft Hannah Kaminer, Kathryn O'Shea and Laura Boswell Patio Show at The Grey Eagle, 6pm Hannah Kaminer is a folk/Americana artist based in Asheville, NC. Kathryn O’Shea is widely recognized as that Asheville-dwelling vocalist chick with the banjo and all the feelings. Laura Boswell Described as "a vibrant, wholly original, deeply personal young artist"

by Grammy Award-winning songwriter Mike Reid.

Friday, July 30th: Ashley Heath and Her Heathens Grey Eagle Patio Show, 6pm Winning the hearts of Americana lovers’ with a “velvet soul,” driving her career forward and playing music fulltime since spring of 2015 facebook. com/ashleyheathandherheathens Friday, July 30th: Blind Phoenix, White Horse Black Mountain, 8pm.

Indie Rock, American Roots band lead

by Rebekkah Hilgraves & Chris Daniels. blindphoenix.band There is so much more going on with “Women Making Music” in WNC, so check local listings at Asheville Live Music! facebook.com/AVLLiveMusic Peggy Ratusz is a vocal coach, song interpreter, and songwriter.

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

13

A Practical Guide to Living with Hay Fever and Allergies

H

ay fever and allergies cause misery for millions of people. While summer is a time of joy for most people, many hay fever sufferers dread the seasonal symptoms. Some allergies are present all year round, and sufferers may find their lives being ruled by their allergy. Over thirty percent of people will be affected by hay fever or allergies at some point in their lives, with many of these experiencing symptoms severe enough to interfere with their daily routine, work, sleep, study or home life.

What is an allergy?

An allergic reaction occurs when the immune system overreacts or responds inappropriately to a harmless substance. The human immune system is designed to protect us from harmful substances, infections, viruses, diseases and so on.

However, sometimes the immune system misinterprets harmless substances (allergens), believing them to be harmful, and attempts to rid them from the body. This results in a variety of symptoms, commonly known as an allergic reaction.

Types of allergen Airborne allergens cause allergic reactions in many people. House dust mites are one of the most 14

thesofiamagazine.com | July 2021

common airborne allergens, along with pollen from grass and trees, which causes the symptoms of hay fever. Pet dander and mould spores can produce an allergic reaction in some people, although these are far less common than dust and pollen allergies. Certain foods can also cause an allergic reaction in some people.

Symptoms of hay fever and allergies Hay fever and allergy symptoms range from a mild rash to life-threatening anaphylactic shock. Hay fever symptoms typically include respiratory symptoms, such as wheezing, sneezing and a blocked or runny nose, itchy or watery eyes and an itchy mouth or throat. Some sufferers also experience tiredness or weakness.

Allergic reactions to other airborne allergens, such as pet dander, house dust mites and mould spores, are commonly similar to hay fever symptoms, although some people may experience other symptoms, such as hives, itchy skin or a rash.

The symptoms of food allergy can include itching, inflammation, skin rash, headaches, migraine, tiredness, weakness, wheezing or a tight chest. In severe cases, food allergy

can cause anaphylactic shock, a serious and potentially life-threatening reaction that needs immediate medical attention.

Avoiding pollen and allergens Minimizing your exposure to pollen and allergens that cause an allergic reaction is the first step to managing your allergies. If you know that you are allergic to a substance, try to avoid it as much as possible.

While this may be relatively simple for food allergens, airborne allergens can be harder to avoid.

Minimize your exposure to house dust mites, pet dander and mould spores by introducing a rigorous cleaning schedule for your household. Invest in a high-suction vacuum cleaner to keep dust and pet hair to a minimum. Some vacuum cleaners also have special filters to help reduce allergens. Treat any areas of damp or mould as soon as possible, and avoid mouldy environments, such as damp forests and areas filled with wet leaves.

Avoiding hay fever triggers is almost impossible, but minimizing exposure to tree and grass pollen will help to reduce the severity of symptoms. Avoid grassy areas and places with a large amount of trees, whenever possible. Wear wraparound sunglasses outdoors to stop

pollen getting into your eyes. Wash your clothes and hair when you get indoors, as pollen sticks to fabric and hair. Shut windows and doors when you are indoors to prevent pollen getting inside, and avoid drying clothes outdoors.

Antihistamines Antihistamines can help prevent or reduce the severity of symptoms associated with most types of allergy, including hay fever. Some people experience side effects, such as drowsiness, although there are also non-drowsy antihistamines available. Antihistamines are available over the counter at most pharmacies, but stronger medications may be prescribed by your doctor.

Topical treatments Nasal sprays can be bought over the counter to reduce respiratory symptoms, dry up a runny nose

and prevent sneezing. Decongestant sprays and tablets can help to unblock stuffy noses, but beware of long-term decongestant use, as overuse can lead to the same symptoms that they are designed to cure.

Nasal barriers are also available to prevent pollen from entering the nasal passage. Eye drops and sprays can help to soothe sore eyes and prevent itching.

Alternative remedies Many hay fever sufferers find that eating locally-grown honey helps to reduce their symptoms. It is thought that eating local honey in the six weeks leading up to hay fever season exposes the body to small doses of local pollen, which helps to desensitize the body to the allergen.

According to some studies, antioxidants, zinc and quercetin

(a flavonoid most commonly found in onions and tea) may also be useful in reducing the symptoms of hay fever and other allergies.

Some hay fever and allergy sufferers find relief using a range of alternative therapies, such as aromatherapy, acupuncture and traditional Chinese medicine. However, what works for one person does not necessarily work for everyone else.

With alternative therapies, it is often best to try different therapies to see which works for you.

In most cases, hay fever and allergies can be managed successfully by the individual. However, if the allergy is particularly severe, or if it is having a detrimental effect on your daily life, your doctor may be able to refer you for immunotherapy to desensitize you to allergens.

Dig Deep, Practice and...

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After the closing the follow up was above and beyond the call of duty. Thanks Trish, you made our retirement dream home come true!”

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Trish Luzzi · Engel & Völkers Asheville 26 College Street · Asheville · NC 28801 NC License # 308410 +1 828-423-0248 trish.luzzi@evrealestate.com trishluzzi.evrealestate.com ©2020 Engel & Völkers. All rights reserved. Each brokerage independently owned and operated. Engel & Völkers and its independent License Partners are Equal Opportunity Employers and fully support the principles of the Fair Housing Act.

Jujy 2021 | thesofiamagazine.com

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Or make an appointment online at www.ingles-markets.com/vaccinations 2 | 50+ Living | July 2021

Three Refreshing and Nutritious

GREEN Smoothie Recipes Leafy greens are high in fiber, vitamins and minerals that can reduce your risk of disease and improve your overall health. Eating more leafy greens helps boost your metabolism, improves your iron and magnesium levels, and gives you more energy to make it through the day. Drinking a green smoothie every morning is a great way to increase your intake of these nutritional powerhouses. Don’t be dissuaded by the green color of these breakfast drinks. Each recipe calls for plenty of fresh fruit, which hides the taste of the greens and creates a refreshing beverage that you’ll soon come to crave.

TROPICAL TANGO Green Smoothie

If you like fresh island air and relaxing on the beach, then this green smoothie is the perfect start to your day.

Like all green smoothies, it contains plenty of iron, magnesium, folate and potassium to protect your heart and boost your metabolism. The recipe also calls for Greek yogurt, which provides extra protein to keep you full until lunch time. To make your Tropical Tango Green Smoothie, place 2 generous handfuls of baby spinach into your blender. Next, add 1 peeled and sliced mango, 1/2 cup of pineapple chunks, 1 banana, 1 cup of Greek yogurt, and 1 & 1/2 cups of coconut water. If you like your smoothies extra chilly, add a handful of ice cubes. Blend until smooth, and enjoy through a straw.

VERY BERRY

Green Smoothie Blueberries and raspberries are high in antioxidants, which give your immune system a boost to prevent illness. This recipe also contains flaxseed, which is great for heart health. It’s a good smoothie for a hot summer day, since it calls for frozen berries. Begin by placing 2 handfuls of baby spinach in your blender.

Then, add 1 cup of frozen blueberries, 1/2 cup of frozen raspberries, 1 banana, 2 tablespoons of ground

flaxseed, 1 cup of soy milk or skim milk, and 1/2 cup of orange juice to the blender. Blend until smooth and creamy. Be forewarned - this smoothie appears purple because it contains so many blueberries, but it still offers all of the health benefits as a truly green smoothie.

SPRING SUNRISE Green Smoothie

Since each leafy green has slightly different nutritional properties, it is a good idea to use different greens in your smoothies from time to time. This light and refreshing green smoothie recipe calls for kale rather than spinach. The tougher texture of kale makes it harder to blend. If your blender struggles to completely blend the kale, just freeze the kale leaves before making your smoothie. This makes them more fragile and easier to break down.

To make your Spring Sunrise Green Smoothie, add 6 kale leaves to your blender. Next, add a 2-inch section of cucumber, 1 cup of peeled and sliced peaches, 1 cup of pineapple chunks, 1 cup of orange juice and 1/2 cup of plain, organic yogurt. Blend until you no longer see chunks of green kale, and pour your smoothie into an attractive glass to serve.

Once you get into the healthy habit of drinking a green smoothie every morning, you’ll come to crave this daily indulgence. Unlike coffee, sweetened fruit juices and other common breakfast beverages, green smoothies boost your overall health and allow you to start each day with several servings of fruits and vegetables. Start by preparing these recipes, and then move to the next level by incorporating other greens like parsley and Swiss chard into your smoothies.

You can even add your own favorite fruits to create personalized drinks that energize your body and excite your taste buds. When it comes to green smoothies, creativity and variety are the keys to success and deliciousness.

July 2021 | 50+ Living | 3

CONTENTS

3 Refreshing Green Smoothies

7 Warning Signs & Symptoms of a Stroke

8 The Pre-Puppy Pickup

11 Add a Little Spice to Your Life

14 Decorating Trends for the Summer

16 Common Causes of Foot & Ankle Swelling

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Fletcher 3445 Hendersonville Rd. 828-376-3711

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Warning Signs & Symptoms of a Stroke body. The resulting neurological complications will depend on the severity of the stroke.

• Right brain stroke will affect the left side of the body, potentially causing left-side paralysis, vision problems, inquisitive behavior and memory loss.

• Left brain stroke will affect the right side of the body which could result in right-side paralysis, speech issues, slow behavior style and memory loss.

LEARN F.A.S.T If you think someone has had a stroke, look for these important signs. Quickly determine if it is an emergency and 9-1-1 should be called. The sooner you get help, the better chance there is for recovery: STROKE is a serious disease that occurs when blood vessels that carry oxygen to the brain rupture or become blocked. Without the needed oxygen, brain cells will die. Stroke is listed fifth as the leading cause of death in the United States and ranks number one in causing prolonged disabilities. Understanding the signs and symptoms of stroke, along with fast action can potentially save you or your loved ones.

How Stroke Affects the Brain The type of damage that can happen to the brain depends on where the stroke occurs. For instance, if the back of the brain is involved there could be vision impairment. A brain-stem stroke affects the whole body leaving the patient without speech or movement. Stroke on the right or left side of the brain will cause damage to the opposite side of the

F - Face drooping: If one side of the person’s face appears to droop or the face looks uneven when smiling, this is a sign of stroke.

A - Arm weakness: If the person complains of weakness in the arm, have the person raise both arms in the air. If one arm slowly drifts back down, this is also a sign.

S - Speech difficulty: Those who experience stroke will have slurred speech or are unable to speak.

If the person is difficult to understand or cannot repeat a simple sentence back to you, get help.

T - Time to call 9-1-1: Any of these signs, even if they seem to go away or get better are signs of stroke. Do not wait, call for help immediately or get the person to the hospital. Keep track of when the symptoms first occurred.

Other Symptoms to Look For Sometimes strokes can develop slowly, making it difficult to determine. If you or a loved one experiences any of these further symptoms, even if they seem to go away, seek help immediately.

• • • • •

Trouble focusing with one or both eyes Weakness or numbness, especially one side of the body, in the arms, leg or face Trouble speaking or trouble understanding what people are saying Dizziness or a severe headache that appears for no reason Difficulty with coordination, balance or walking

Experiencing stroke can be devastating for the individual and loved ones. Learn the warning signs and symptoms and take action quickly. Fast thinking could minimize the damaging effects of stroke and potentially save a life.

July 2021 | 50+ Living | 7

The Pre-Puppy Pickup

B

efore you bring a new dog or puppy into your home, it’s important that you take several key things into consideration.

Commonly overlooked in the general excitement of welcoming a new pet, these things will help to keep your puppy safe as well as making him more comfortable: - Make sure that the decision to get a new pet is agreed upon by the whole family. Some people are dog people, others prefer cats. Some people have allergies. Always take their feelings into consideration, as well as your new puppy’s, and be sure to talk it over first. It’s always a good idea to use this time to think about your lifestyle as well, and when everyone agrees on wanting a new puppy, take some time to familiarize yourself with the different breeds and find one that will suit your lifestyle. Remember that, just like people, some puppies have special needs.

- Puppy-proofing your home and the area around your house is a very important part of both dog care and puppy care. In order to do this properly, you need to get down to puppy level and take a look around. What can be chewed upon and what things can cause a puppy injury? While some things are very obvious, there are many things 8 | 50+ Living | July 2021

in our home that can cause a puppy to become sick, get hurt or worse. Look for cords that can be chewed on, check for poisonous house plants, and realize that your recliner might prove comfortable to you but it can also seriously harm a puppy who sneaks underneath it. Outside your home, it’s also important to be puppy-proof: did you know that the coolant we use in our cars is very toxic to animals? What’s worse, is that antifreeze has an irresistibly sweet taste that animals love.

- Having supplies on hand will help to reduce stress for your new puppy. While we’re eager to show off our new family members, now isn’t the time to drag him around to all the pet stores and friends’ houses. To help make the transition easier, make sure that you pick up puppy food, dishes, a bed and the rest of the basics prior to getting your puppy.

The less stress you subject him to, the better.

New Puppy in the House You’ve got your home puppy-proofed and all set up, just waiting for that big day to arrive.

The excitement is sure to be building about now, but don’t let stress wear you down. Puppy-panic is no fun for anyone.

There are several things you can do, in order to help make things go smoother: - One of the biggest things that’s commonly overlooked when you go to get a new puppy is how you’re going to transport the little tyke home. Many times, people think that it’s a good idea to hold them on the way home but nothing can be further from the truth. Remember that this may be your puppy’s first car ride and he may be very frightened or car sick; puppies suffering from nausea, diarrhea, or piddling in the car is not unheard of and, naturally, having a piddling puppy on one’s lap can certainly make a person a little anxious. In order to keep your puppy safe and keep your clothes clean, it’s always a good idea to have a puppy crate on hand for that trip home.

- Take your puppy to the veterinarian. This is always a very important thing to do, particularly if you have other pets in the home. Not only do you want to protect your other pets from illnesses that the puppy might have, you must also realize that many of our canine and feline friends can carry illnesses without showing any symptoms. Taking your puppy to the veterinarian will ensure that he’s up to date on all his shots, as well as giving the vet a chance to check him over for any other potential problems.

- Supervise. This can’t be stressed enough. First off, puppies are babies and, no matter how smart your little puppy might seem, he still needs supervision

around your home. You need to ensure that he doesn’t go anywhere or do anything that might hurt him (i.e.: many puppies have problems and can take nasty falls down stairs, just like a human baby). You must supervise your puppy with any other animals in your home and, importantly, you must supervise your new puppy with your children - being dropped or accidentally fallen on can seriously harm a puppy. As they say, an ounce of prevention is worth a pound of cure!

- Provide your puppy with a place all his own.

Crate training is not only a wonderful way to housebreak your puppy, but it also gives him a safe place that he can go to when he feels afraid or uncertain about things.

Additionally, a crate will help to keep your puppy safe when you aren’t home to supervise him. Far too many people think of a cage as being mean but, if a puppy is properly crate trained, they learn to realize that the crate is a safe haven and they won’t mind it one bit.

The New Puppy Care Guide Caring for your new puppy is part of the joy of owning a pet. Be sure that your puppy has all the essentials that all pets need . This includes a constant supply of clean, fresh water, as well as high-quality nutritious food, comfortable shelter from the elements, and lots of good exercise. In addition to this, puppies require regular grooming, such as brushing or combing, bathing, nail clippings, ear cleanings and proper doggie dental care. All puppies should learn at least the basic obedience commands and, above all else, whether you have a new puppy or a new dog, they should have lots and lots of love. If you provide them with these necessities, they will give you great joy, pleasure and love for years to come.

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L

Add a Little Spice to Your Life

ooking for ways to improve your health?

Dieting a hassle? No time to exercise? There are ways to start improving your health that take little effort and do not require a drastic change in lifestyle or eating habits. Simply adding spices and herbs to the food you already eat can have a great impact on your health.

Spices such as garlic and cinnamon have been proven to lower cholesterol levels by as much as 30%. Ginger and cayenne can reduce inflammation in people suffering from arthritis. Mustard seed has been shown to inhibit the growth of cancer cells and has been used for centuries as a chest plaster to aid in reducing congestion. These are just a few of the health qualities that these spices and herbs possess.

Adding a few extra ingredients to your recipe can improve its health benefits. Most are not overpowering in taste. These spices are all natural, contain no calories, and are readily available at your local grocer. Sprinkle a little sage over your next pasta meal and take advantage of its brain enhancing qualities. Grill chili peppers, add them to your next dish and enjoy their ability to help you burn fat. The possibilities are endless.

These spices and herbs can also be used as a substitute for flavorings that have ill effects on your health, such as salt and sugar, without sacrificing taste. Some herbs produce their own oils when heated and can be used to aid in the

cooking process and eliminate the need for the processed oils generally used.

As with any change in diet, it is best to first check with your health care professional. People dealing with certain health issues are urged to refrain from consuming certain foods. The better informed you are about the health benefits of these spices, the better your ability to use their benefits to your advantage. There are many sites online that will help you better understand the health qualities of spices and herbs, and how easy it is to enjoy the benefits they possess.

Healthy eating is the fastest way to improve your health, but eating healthy does not have to be just omitting certain foods from your diet. Adding the health qualities of these spices and herbs can be a great way to start. It is so easy and takes little effort. The anti-oxidant powers of a few of these spices, like oregano, can help rid your body of the toxins introduced by the everyday foods you eat.

Health and wellness is on the mind of so many.

It does not have to be hard to put yourself on the right track to a healthier you. Even if you are already doing all the right things; diet, exercise, etc... Adding spices and herbs to your existing regiment will increase the effort you already put forth. So, add a little spice to your life, and start seeing and feeling the difference it can have on your health today.

July 2021 | 50+ Living | 11

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July 2021 | 50+ Living | 13

can still follow the spirit of this trend by installing built-in seating in the kitchen, under a staircase, or on any wall that could use some character.

Soft Pinks and Peaches

Decorating trends for summer

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s the weather changes outdoors, many people are ready for changes inside their homes as well. A fresh look invites energy and an upbeat outlook. Update your interior design with these warm-weather trends.

Sustainability Today’s decorators are focused on environmental impact as well as aesthetics. Choose sustainable materials over man made plastics. Repurpose and restore old pieces instead of throwing them out and replacing them with something new. You will be saving the planet while you modernize your style.

British Countryside This trend developed from country kitchen décor, a formerly popular decorating style that has become old news. To follow this trend, think about the British countryside as you might see in adaptations of old English novels. Use plenty of patterns in muted colors, and accent your room with live plants. Antiques are perfect for this trend, especially if they were made in Great Britain.

Smart Furniture Today’s furniture manufacturers are keeping modern technology in mind by adding charging functionality to all kinds of pieces, from living room sofas to bedframes to end tables. This lets you avoid the clutter of keeping charging stations everywhere and gives guests a place to plug in.

Window Seating Build a cozy window seat into your wall for a wonderfully inviting addition to your interior décor. Even if you don’t have a window space, you 14 | 50+ Living | July 2021

Soft shades are always popular in warmer weather, and this season’s color favorites are beautiful pink and peach. Use these hues on walls, furniture, or accents like pillows and rugs.

Statement Ceilings Dramatic ceilings are taking the place of boring, white ceilings of the past. Use brightly colored paint, eye-catching tiles, or texture to make your ceilings pop.

Adding wooden planks or other fixtures to ceilings is also perfect for creating three-dimensional interest.

Archways Turning a plain entry area into an archway instantly transforms a room. An archway can be created anywhere one room flows into another. An arch is especially attractive between a dining room and kitchen or between a living room and dining area. Arched bookshelves and other tall furniture are part of this trend as well.

Overstuffed Furniture Replace sleeker furniture in your living area with comfortable, overstuffed pieces that you can sit back and relax in while you watch television or use technology. This summer, your home should be your sanctuary, so be sure you are furnishing a space you can really enjoy. If you don’t want to invest in new furniture, try adding soft throws and pillows.

Olive Green The blue hues of last season have been replaced by natural-looking greens. Olive green is a beautiful color that blends in well with wood tones and natural materials. It works well on an accent wall, in a rug, or even on upholstered pieces.

Black Kitchens Black is an amazing choice for modernizing a kitchen. It looks great with stainless steel and brings a sense of luxury. Try black on cabinets, floors, and appliances in the kitchen. Black and white kitchens are a more welcoming option.

Succulents Live plants can really brighten up a space, and incorporating living elements into your decoration can have mental health benefits as well. While most indoor plants are excellent choices, today’s biggest trend is succulents. These little cacti can be as tiny as a thumbnail or can be as tall as a person.

They come in all kinds of colors, both natural and dyed. If cared for correctly, most succulents will even flower.

Thin Wood Paneling Old-fashioned wood paneling is still out of style, but modern wood paneling is gaining ground.

Today’s paneling is usually thinner than the older styles and is sometimes seen laid out in patterns or even diagonally. Wood can be natural or painted to match the rest of the décor in the room.

Mixed Textures Texture is an important consideration when choosing design pieces. Textured fabrics like velvets or tweeds make details come to life and bring another level to enjoying the décor of a room.

Texture is not just for pillows, either. Try it on walls and window treatments, too.

Bathtubs People who like to lounge in a tub are in luck this season. Bathtubs are on trend and are being seen replacing showers, especially in ensuite bathrooms.

Old-fashioned, freestanding bathtubs are a beautiful decorative element in a traditionally decorated room. More modern décor may call for a deep soaking tub.

Cement Cement looks fantastic in an industrial setting, but it can be warm and homey as well. Cement floors and countertops can be shined to perfection, painted any color, or embedded with stones.

Cement is also durable and easy to keep clean.

Natural Stone Natural materials are very popular right now, and stone is the perfect choice for durability and a great look. Stones like marble and quartz make

wonderful countertops, and walls can be enhanced with naturallooking stones laid out in patterns or tiles. Use river stones as accents in bowls and vases

Light Tones Light colors are key for warm seasons.

Lighter colors open up a small room and create a sense of space, while darker colors can make a room feel more contained. The moody vibe of dark colors has been replaced with the happiness that comes from light.

Repaint a dark wall or choose bedding in a pale shade..

Curves Celebrate curves this season with rounded corners on furniture and oval-shaped frames and mirrors.

Circular geometric patterns on fabric are also ontrend. Goose-necked sink fixtures and domed light covers round out this trend.

Gold and Black Fixtures Gold and black are a powerful combination when it comes to classic fixtures. This includes fixtures in kitchen sinks, showers, and ceiling lighting.

Gold is usually the main color, with black details bringing a sophisticated style. This style goes well in rooms decorated with a nod to minimalism.

Bright Tiles Tiles are more than just a way of waterproofing a space. They can also be an artistic statement.

One current trend in tiles is to go bold and bright, making sure that your tiles draw attention. You can put eye-catching tiles in traditional places like above the kitchen counter or in a shower stall. You can also use tiles on a wall or a ceiling.

Summer is a great time to redecorate a room or two in your home. Sort through the trends to see which speak to you and work with the décor you already have. These trends will provide inspiration and put you on the path to your interior design dreams.

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Medications Can Cause Swollen Feet and Ankles

Foot and Ankle

Swelling

A

re your feet so swollen that it’s hard to put on a pair of shoes? Swollen feet and ankles are a common problem that most people experience at one time or other for a variety of reasons – most of which aren’t serious. But, not infrequently, swelling of feet and ankles can be a sign of more serious health problems. What causes swollen feet and ankles?

The Most Common Causes of Foot and Ankle Swelling Foot and ankle swelling is more common in the warm summer months – particularly if you sit or stand for a prolonged period of time. If you’ve ever taken a long car or plane ride where you couldn’t get up and move around, you may have developed foot and ankle swelling. The swelling probably resolved once you got up and walked a while.

Why does this happen? There’s a simple explanation. The effects of gravity cause fluid to pool in the lower legs when you stand or sit too long. This is more of a problem in women due to hormones and varicose veins. Being older, overweight, pregnant, or eating too much salt makes the problem worse.

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A variety of medications can cause foot and ankle swelling including some blood pressure medications, birth control pills, antidepressants, testosterone, and oral steroids. If you experience swollen feet and ankles after starting a new medication, check with your doctor to see if it could be contributing to the problem.

More Serious Causes of Foot and Ankle Swelling A variety of more serious health problems can cause swollen feet and ankles including kidney disease, liver disease, heart failure, chronic lung disease, and malnutrition. Swollen ankles that also include leg swelling can be caused by obstruction of the lymph nodes in the legs from an infection or an undiagnosed malignancy.

If only one leg or ankle is swollen - beware. This may be a sign of a blood clot, a condition called deep venous thrombosis (DVT). If this isn’t diagnosed and treated promptly, the clot can break away and travel to the lungs where it can be fatal.

A DVT usually, but not always, causes leg pain, especially when you flex your foot.

Foot and Ankle Swelling: The Bottom Line?

When foot and ankle swelling lasts longer than twenty-four hours, is painful, or involves only one leg, it’s important to get prompt medical attention. Otherwise, move around more, elevate your legs, and stay cool. If it doesn’t resolve after doing this, see your doctor for blood tests and a full examination.