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

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October 2021


Women’s Small Business Issue

Surviving Morning Sickness Honeycrisp Apple Cakes

2 | October 2021

Publisher Tammy Sheppard

Art Director / Web Design Tina Gaafary

For Advertising Inquiries Mike Demos 828.273.0098 Bridget Hepler 828.551.9893


ome Remedies for H Pregnancy-Related Nausea Natasha Kubis


Women Making Music Peggy Ratusz


The Flavors of Autumn Laurie Richardone


Natasha Kubis Peggy Ratusz Laurie Richardone

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

Women's Small Business ourtney Maybin C Lauren Harrell K risten Calloway Kirsten Fuchs Preferred Properties Kim Maina Linne Warner


Contributing Writers

Honeycrisp Apple Cakes Laurie Richardone

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.

October 2021 |


Asheville’s One-Stop Shop for ALL your Beauty Needs Eyebrow Tinting | Eyelash Extension Waxing | Massage Therapy

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828.417.9915 Pre-Teens to Baby Boomers Novice to professional

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Vocal Coach 828.301.6768

117 Sweeten Creek Rd, Asheville

4 | October 2021

Home Remedies for Pregnancy-Related Nausea By Natasha Kubis


n estimated 3 in 4 expecting moms suffer from pregnancy-related nausea and vomiting and it's often the first sign of pregnancy. The natural increase in hormones, especially human chorionic gonadotropin, or hCG, and estrogen are said to trigger pregnancy-related nausea. As awful as pregnancy-related nausea can make women feel, it is a positive indicator that the placenta is developing well since hCG comes from a placenta that is healthy and growing normally. Women with nausea and vomiting in pregnancy may have a lower rate of miscarriage. Here are some helpful remedies to help reduce nausea and vomiting during pregnancy: Freshly grate 1 tsp. ginger and add to 1 cup of boiling water. Let simmer for 10 minutes and

then drink it as tea. Cardamom seeds improve appetite and relieve nausea and vomiting. Chew on 3 to 4 cardamom seeds, or mix ¼ tsp ground cardamom into warm water. Many women successfully reduce their nausea and vomiting by eating small meals several times throughout the day. Try eating a small amount of protein or fat every 2 hours. Remember to eat foods rich in nutrients such as bananas, berries, and yogurt (preferably very low in sugar). Chinese medicine recommends including more pumpkin, squash, oatmeal, and whole grains to help with digestive Qi. Avoid foods high in sugar, processed foods, fried foods, caffeine, and soda.

Eat good quality fat such as coconut oil and avocados. Get adequate protein in soups and stews with slow-cooked proteins (meat, fish, beans, legumes) and veggies. Incorporate vitamin B6 in sublingual form. Stay hydrated Use peppermint oil in a diffuser.

Natasha Kubis is a licensed acupuncturist and certified yoga teacher. For more information, visit

October 2021 |


Women Making Music Cynthia McDermott By Peggy Ratusz


ve wanted to interview masterful mandolin player, accomplished singer-songwriter Cynthia McDermott since 2018 when I first met and heard her play. The time has finally come! Juggling three pre-pandemic music projects, she focuses these days on booking her trio, Pimps of Pompe. It’s a band that specializes in jazzedup covers of hip-hop and R&B. Cynthia describes it as “swing with swag.” She reflects on her bandmates saying of Garron Chesson, “he’s a groovy, well-educated upright bass player with a solid sense of time and the ability to float back and forth between hip-hop and jazz voicings.” 6 | October 2021

And of guitarist Duane Simpson, “he’s a unicorn, and his style, his fills help drive that R&B vibe I’m going for.” Where were you born and raised? I was born in Phoenixville, PA in July of 1985 and when I was four, my mom, stepdad and I took a trip down the east coast in our Toyota Tercel with a pop-up camper towed behind. We traveled to the Florida Keys and back up the Gulf coast. When we got to Panama City Beach, they decided to stay and build their new life together there. Thirty-three years later, they’re still in the house where my younger brother, Nate and I grew up!

Did someone suggest you learn to play & sing? I was surrounded by music even before the day I was born. Mom was playing guitar for my dad in an old-time fiddle contest when she was 8 months pregnant with me, so the guitar was very close to my tiny baby self! My mom has a beautiful voice and when I was young, I would harmonize with her when I wasn’t feeling too shy. When I discovered Nickel Creek, their mandolin player Chris Thile totally blew me away. I started college that year and bought my first mandolin and started taking lessons.

People often regret that they didn't stick with an instrument they were forced to learn as children. What is it that keeps you motivated to keep at it? This is a great question because I struggle with motivation but striving to play like the greats whose music I admire so, and makes me feel so deeply is what keeps me going. I’ve learned not to approach practicing/ playing with a critical ear, because that’s not conducive to accessing that space where great music comes from. Who are your heroes and influences? Jethro Burns is one of those musical heroes whose playing sets the standard for me. He had a joyful, playful, mischievous approach and beautiful sensibilities. He was one of the first mandolin players to branch out into the worlds of early jazz and swing, my favorite styles to listen to and play. He incorporated innovative chord variations and possessed great phrasing; he was also a funny prankster. I have a tattoo of him on my left bicep! I met a man who would become my partner for the next seven years. When we met, I played bluegrass and folk. Then I started listening to and began to learn Western swing. We traveled the country together, eventually venturing to Spain and France. We immersed ourselves in Bebop, Bossa Nova, Klezmer and Frank Zappa while keeping our sound rooted in vintage jazz. The most magic I’ve experienced playing music though, has happened at a long-standing national festival/fiddle contest in Weiser, Idaho. Aside from performances by the contestants, musicians come to camp and jam. It’s an environment where you convene with some of the greatest living swing

guitar players. They break down their chords for you, jam with you, sing harmonies with you, tell dirty jokes and pass the bottle with you. I make sure I go every year, no matter how busy my schedule. How many and what kind of mandolins do you have? My F-style acoustic mandolin was built by a maker in Birmingham where my dad lives. He had it made for me as a college graduation gift; my workhorse mandolin for a decade. My A-model acoustic was made by my favorite builder, Lawrence Smart. That’s the mandolin I play now. My electric is a crazy Frankenstein, customized by the previous owner (a member of Blue Oyster Cult). He added a couple strings to it, so instead of 5 single strings, the 3 lower strings are singles and the top two, doubled. I’m excited about having another electric built for me by my friend Ben Bonham from Weiser, ID. Who are your vocal influences? Ella Fitzgerald is my favorite singer for her tone, range, sensitivity and her ability to scat. Billie Holiday cuts straight to your heart and a modern R&B singer I admire is the artist H.E.R, Astrud Gilberto too; for her soft, soothing style. Original songs you are most proud of and why? I wrote a song called “This Is How It Is.” Stylistically it’s a mix of Bossa nova and Stevie Wonder, and lyrically it’s based on what I learned from studying yoga philosophy; that life goes smoothly when I accept what is, instead of trying to fight it. That doesn’t mean don’t fight for what I want, but do it from a place of accepting conditions as they are in this moment. The song helps remind me

because it conveys that message. The songs I write now are textured, layered, locking into a groove and finding variations. I incorporate personal experiences. If I’m struggling in the dating world, I will write about that! I write songs that reveal my vulnerabilities; that are relatable to people going through the same things. Notable past or upcoming performances? The Pimps of Pompe performed at the Django Reinhardt birthday celebration at the Grey Eagle 2 years ago. It was the first time we were on a notable stage with an audience full of avid listeners. They loved us! We play Sundays at the Battery Park Book Exchange, at The Foundry Hotel Lounge on the 2nd and 4th Thursdays of every month and weekends at the Lobster Trap. We’ll be taking our maiden voyage on the LaZoom Bus October 1st. We will also be on the Grey Eagle patio October 27th. I’m also part of a group called GypsyGrass, led by the talented Ben Phan as well as Queen Bee (Whitney Moore) and the Honey Lovers. You can keep up with my shows by visiting:

Peggy Ratusz is a vocal coach, song interpreter, and songwriter. For vocal coaching email her at peggymarie43 October 2021 |


Celebrating National Women’s Small Business Month Locally!

National Women’s Small Business Month takes place each year during the month of October. This is a time to recognize the countless achievements of our community's female entrepreneurs and the positive impact they are making on local jobs and the economy. You can support female-owned small businesses by patronizing the following locally owned and operated companies: AcuWell Health/Natasha Kubis Asheville Cotton Company/Robin Culbertson B.E.S.T. Biltmore Executive Support Team/Linne Warne Baked Pie Company/Kirsten Fuchs & Ingrid Cole Beauty Bin Dry Bar & Day Spa/Courtney Maybin Doll Box Productions/Kristen Calloway Engel & Volkers/Trish Luzzi Guaranteed Rate/Sabrina West Harvested Dreams/Lauren Harrell Richardone Metro Wines/Gina Trippi Mike's Heating & Cooling/Kim Maina Preferred Properties/Jane McNeil Realty One Group Pivot/Monica Rousseau The Spice & Tea Exchange of Asheville/Jill Long Vocal Coach/Peggy Ratusz 8 | October 2021

Look for the latest issue of

Fine Homes & Design

Fine Homes & Design is a luxury homes magazine that focuses on areas like Biltmore Forest, Biltmore Lake, Biltmore Park, The Ramble, Walnut Cove, Southcliff, and others. We showcase exceptional homes, estates, products and services. In addition to our gallery of homes, we include articles to help you find the lifestyle and community that you are seeking, including arts and area amenities. Fine Homes & Design is a quarterly publication with a demographic of sophisticated home buyers and sellers who desire and have the means to experience the finer things in life. We will connect you with those in need of your products and services, whether it is Luxury Real Estate, a High End Development, Interior Design, Appliances, Kitchen Cabinets, Landscaping, or other Lifestyle Enhancing services. We serve Asheville, Hendersonville, Brevard, Waynesville, Mars Hill, Burnsville and Lake Lure.

For more information or to view the digital magazine visit:

Kirsten Fuchs

Kirsten Fuchs learned long ago not to make dreams, but to make plans. With an entrepreneurial heart and a gift for knowing what customers would love, Kirsten created a space where locals and tourists would be reminded of home, she hired a staff that surpasses all others and her pies, oh, those homemade, delicious pies are even better than the Grand Aunts and Mothers of the past. Baked Pie Company opened in the spring of 2017 in South Asheville, where Kirsten has lived over 23 years. She thought there were plenty of independent restaurants downtown and not enough in her own backyard. She wanted her customers to have ample parking and be able to meet at a place where they would see their neighbors. Eight months later, Kirsten opened her second location with the help of her sister, Ingrid Cole. Ingrid moved from Atlanta to become a part of the Baked company and now manages the Woodfin location. Located in Reynolds Village, again, away from the downtown area, Baked-Woodfin has its regulars and they adore the wit and kindness of Ingrid and her team. Closed for three months, due to the pandemic, Baked finally reopened for takeout and outdoor dining and is happy to see its customers come back to support them. Kirsten has made every effort to keep her staff and customers safe during this time and is excited to have reopened inside. Kirsten recently opened a new café in Fletcher, called P B & Jay’s Café.

10 | October 2021

Kim Maina has been a member of the Mike’s Heating & Cooling Team since 1992 and served as the office administrator along with marketing and finance duties. She took on the role of CEO in 2005 and is actively involved with the day to day activities of the company. She holds a current NC State General Contracting License, an Associate of Arts degree, and also attended University of North Carolina-Asheville. Kim is always available to assist her customers in any way possible and looks forward to hearing from you.

Kim Maina, CEO/Owner

October 2021 |


Photo by Bren Photography

“Don’t give up and always follow your dreams.” Lauren Harrell, Owner of Harvested Dreams

Courtney Maybin Courtney Maybin is the owner of Beauty Bin, Asheville’s newest day spa located near Biltmore Village. Beauty Bin is a full-service day spa located on Sweeten Creek Road in Asheville, NC. With a focus on inclusivity for people of all backgrounds, genders, and races, Beauty Bin strives to match the outer beauty of each and every client to their inner beauty. Maybin started Beauty Bin out of her home after earning her esthetician license in 2018. In 2019, Beauty Bin’s brick and mortar location officially opened at 117 Sweeten Creek Road. The day spa currently offers waxing, facials, hydrafacials, eyelash and brow tinting, and more, with adherence to safety and health protocols. Beauty Bin’s team is specially trained to treat skin and hair types of all races. Maybin, an Asheville native and biracial entrepreneur, has always had a vision of inclusivity with the goal of offering new experiences. After the success of their summer pop-up shops, Maybin and the team look forward to hosting more events and will be announcing additional services soon. Learn more at When she isn’t running her business, Maybin loves reading, traveling, spending time with her husband, Cameron Maybin, and their three children.

12 | October 2021

Lauren Harrell Harvested Dreams is a Woman Owned Small Business that manufactures and sells CBD enriched organic products in Hendersonville, North Carolina. Owner, Lauren Harrell was inspired by her dad to open this company, because he needed help with pain management. From there, she learned how many close family and friends needed CBD in their lives. Harvested Dreams mission is to help others by delivering high-quality Cannabis products at an affordable price. They also strive to educate the community about cannabis in order to spread awareness of the benefits that CBD can provide. Every product they sell – edibles, beverages, tincture, accessories plus more – has been carefully reviewed by their team for quality, taste and consistency in order to make sure we provide only the best toxin free products on the market. Harvested Dreams plans to add additional products as the industry grows. Since opening they have already started a veteran discount program and customer loyalty program to help their customers save money. They hope to start giving back to their community more and more as we grow, by offering store credit to their low income families in the near future. Harvested Dreams opened its doors in May 2021 less than 6 months after Owner, Lauren Harrell mother of three was furloughed from her 15 plus year employer. This didn’t stop her, she decided to take a leap of faith by starting her own company with what little she and her spouse had saved. Since opening her doors her business has grown 500% in three months. 828.577.1699 Use code for 10% off your next order: SOFIAOCT2021 One use per person, valid thur 4/1/2022

Kristen Calloway, makes wedding memories. As the Wedding Coordinator at Metro Wines and through her work with Doll Box Beauty, Kristen takes your senses and spirits to the limit! “Wines,” Kristen says, “are becoming the focus of creating lasting memories at weddings.” Kristen works with couples to pair the best wines for the best price with their menu, selecting wines that almost everyone will enjoy and the perfect sparkling for that special toast! Kristen is also the co-owner of Doll Box Beauty where she offers her services as a makeup artist. Starting her career at a department store cosmetics counter, Kristen says she instantly fell in love with the world of makeup and has been making women beautiful and confident since that day. One of her brides was recently featured in The New York Times!

Kristen Calloway Wedding Coordinator at Metro Wines and Co-owner of Doll Box Beauty

Why is Kristen so successful in her work? Her clients say she listens, really listens, and works closely with you to bring your vision to life. Kristen, they say, puts her heart into it. “I live in the best of two worlds, making brides beautiful and guests joyful,” says Kristen. “Two perfect jobs!” Kristen’s goal is to be as big a part of the wedding as the client needs, to do whatever she can to help the client tamp down the stress and set a beautiful and joyful stage for the big day. Call Kristen at Metro Wines (828) 575-9525

October 2021 |


The Flavors of


By Laurie Richardone

F. Scott Fitzgerald would say: “Life starts all over again when it gets crisp in the fall”. The colors are starting to change, the air feels crisp, and the aromatics of the fall harvest are intoxicating. I don’t know about you, but I start to think of the delicious varieties of pies and tarts that the season suggests. The crisp apples, sweet pumpkin, and fragrant pear, come to mind. One of my favorites is an apple tart. It’s very distinctive bouquet recreates some of those magical moments as a child when I was introduced to a new awareness of scent… Ingredients that are connected to the season are more abundantly available, which almost always means they cost less. With seasonal eating, fresh fruits and produce picked when they are fully developed at the peak of the season, with optimal growing conditions, come higher levels of antioxidants, such as vitamin C, folate, and beta-Carotene! I trust I have dispelled any doubt you had about the benefits of seasonal cooking. Another convenience is when we eat with the seasons, we don’t have to be that busy with cooking, unless you love it like I do. Case in point: It could be as simple as sautéing autumn veggies in olive oil, and tossing them in your favorite pasta, then sprinkled with some fresh herbs. Tossing sliced apples in a pan with a dab of butter, and a dusting of cinnamon, creates a quick healthy warm dessert. 14 | October 2021

I think one of the biggest dilemmas of professional women is what am I going to eat? Ladies, if you cook with seasonal ingredients this will keep the menu simple, healthy, and delicious. Staying true to the philosophy of eating with the seasons, this wholesome indulgence has the taste and feel of autumn. 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 October 30th show, for a delicious conversation with one of my favorite farmers. 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

Honeycrisp Apple Cakes by Laurie Richardone


8 servings For the cakes 3/4 cup raw cane sugar, coconut sugar, or monk fruit 3/4 cup organic unsalted butter 4 eggs

Spread into a greased 9’’x13" cake pan. The batter will be thick.

1-2 tbsp. maple syrup, or confectioners sugar, preferably organic.

Bake at 350 for 30 minutes. Let cool completely on the rack before icing.

1 1/2 tsp. vanilla extract, or paste

1/2 cup coconut flour

If making small cakes, cut out rounds with a 2" cookie cutter. Shortcakes can be made a day Ahead. Store tightly wrapped at room temperature ahead.

1/4 tsp salt

Sliced Apples

1/2 cup milk, or nut milk 1 tsp vanilla 1 1/2 cups almond meal flour

2 tsp baking powder Cake ~ Preheat oven to 350 Cream together the butter and sugar until smooth and fluffy. Add in the eggs, one at a time and beat until fully blended. Add milk and vanilla and mix until just combined. In a separate bowl, combine flour, salt and baking powder. Beat the dry ingredients into the wet ingredients, and beat until creamy. Do not over mix.

2 honey crisp apples, sliced 1 tbsp. unsalted butter, or coconut oil 1 tsp. cinnamon

Whipping Coconut Creme Add cold solid parts only of the coconut milk to a bowl with a whipping attachment. Add maple syrup, or confectioners sugar and vanilla. Whip on high speed, until fluffy. Assembly: Top with coconut cream, and apples. Sprinkle with nutmeg. Optional.

Buon Appetito

1 tsp. fresh lemon juice Heat a non-stick pan. Add butter or coconut oil. Then add sliced apples. Saute until browned around the edges. Toss with cinnamon and lemon juice. Coconut Cream

For scheduled Cooking Classes in Asheville, Visit:

1 can unsweetened COLD coconut milk, solid parts only. October 2021 |


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for Food

It’s About Forgiveness Oh, Happy Day!

October 2021

2 | 50+ Living | October 2021

The Best Ways

to Welcome the Day!

Set a bright tone for the following day before bedtime too. Picture events as they run to plan. Imagine yourself accomplishing goals with ease. You’ll reduce stress, sleep well, and awaken full of optimism. APPRECIATION You can generate even more feel-good hormones soon after waking by appreciating the morning. Note the clear skies, dawn chorus, or other natural wonders. Doing so will teach your brain how to recognize and seek positive events.


o the words, tired, cranky, and worried describe you in the morning? If you’re less than a ray of sunshine first thing, you will benefit from welcoming the day. People who frown before breakfast are less likely to create success than positive folks. Here’s how to climb out of bed in a buoyant mood.

Also, bring mindfulness to your morning. Enjoy the sensation of warm water on your shoulders as you shower, for instance, and wear an item that reminds you of a happy experience--a scarf or cologne you wore on a terrific day, perhaps.


Despite a busy schedule, your thoughts are still your own. Mentally list reasons you are grateful and take charge of your mindset. Your capacity for joy will enlarge when you remember why you’re a lucky person.

Your mood dips when you imagine you’re about to have a grim day. Tension grows if you think you have too much to do and worry about potential problems. Contemplate a part of the day that puts a spring in your step, though, and you’ll create a positive outlook. Sometimes, you’ll have a mood-boosting event to look forward to. At others, there will be zilch to liven your mindset. Nonetheless, you can create an event that primes you to experience positivity. The thought of a slap-up breakfast might instill happiness. If so, ensure you have the right ingredients and lay the table the night before so your goal’s possible and simple. Or enjoying a delicious cup of coffee while you admire the sunrise may do the trick.


You might be busy in the morning, but you are still free to think as you wish. Therefore, mentally list circumstances in your life for which you are thankful. Remembering what makes you lucky will increase your capacity for joy. Adopt optimism in the morning and welcome the day. You’ll develop a positive outlook that colors everything you think and do. With an upbeat mood, you’ll set yourself up to meet success. Picture events going well, and ramp-up gratitude and appreciation. You’ll reap rewards. October 2021 | 50+ Living | 3




The Best Ways to Welcome the Day


What to do with Leftover Wine


Foods and Drinks to Keep You Cozy This Fall


Breast Cancer: Things You Should Know


Why It’s Important to Forgive Yourself


The Cardinal, America’s Favorite Bird

50+Living of Western NC

4 | 50+ Living | October 2021

October 30 & 31, 2021 . Saturday 10am-5pm . Sunday noon-5pm

30 artists welcome visitors to see their work, talk with them, & purchase handmade art and craft ceramics . painting . jewelry . sculpture . textiles . paper art . photography October 2021 | 50+ Living | 5

50+Living of Western NC

PUBLISHER Tammy Sheppard GRAPHIC ARTIST Joan Hutt WEB DESIGN Alphie Hyorth CONTRIBUTING WRITERS Gina Trippi ADVERTISING INQUIRIES Mike Demos 828.273.0098 Bridget Hepler 828.551.9893 AVL Media Inc. P.O. Box 18416 | Asheville, NC 28814


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 6 | 50+ Living | October 2021

What to do with Leftover Wine October starts the threemonth stretch of parties, pot lucks and leftovers, leftovers, leftovers! But it’s not just food, it’s also leftover wine. And it’s not just leftover wine. You might buy a bottle that is just not what you expected. What do you do with it? The first step is to preserve your bounty. Use a Vacu Vin or any device that removes the air from the wine bottle. Blend all the reds together, same for the whites. If you are using the wine today or tomorrow, and the heat outside holds, make Sangria! You will find recipes for both red and white wine versions as well as various fruit combinations. Food and Wine Magazine says the essence of this crowd pleaser is simply wine, fruit and soda water.

browned. Reduce a half cup of dry red wine, soy sauce and butter. Spoon the sweet and savory spread to top off a crostini with goat cheese.

By Gina Trippi

And, if all else fails, you can make vinegar! You can find instructions on the Williams Sonoma Blog. Be aware that making vinegar requires more than leaving wine on the kitchen counter for a few days. The first step to reaching vinegar nirvana is to add vinegar bacteria, that is a raw, unfiltered, unpasteurized vinegar. Remain calm, this is easier than it sounds! Bragg is an easy to brand at your grocery store. Next, blend one part of the vinegar to three parts wine into a container which can be glass, ceramic or stainless steel but you must cover the opening with cheesecloth. The vinegar will become more acidic over time. Time to completion depends on how much oxygen creeps into the container. When you like it, stop the process, strain it and store it in corked bottles.

But as we are headed into the “cozy” time of year, think mulled wine. Nothing says cozy like simmering, spicy red wine. Best with leftovers of a not so dry red wine, a little more fruit presence works as well. Find a recipe for the mechanics of this magical elixir but, according to The New York Times, you will definitely also need oranges, brown sugar, cinnamon, cardamom, cloves and brandy. Let’s say you decide to use your leftover wine to inspire your leftover foods. If not using the wine today, freeze it in ice cube trays. A recipe that calls for a cup of wine for reduction for a soup or sauce will take about 10 to 12 cubes of a standard sized ice tray. Use leftovers now or cubes later to make a wine syrup. Reduce the wine down, add sugar and, voila, you have a syrup to pour over fruit, waffles or mix into marmalade or salad dressings. And by adding pectin, you can turn the syrup into wine jelly! Got extra Pinot Noir or another dry red wine? Try this basic recipe for Red Onion Marmalade Crostini. Cook onions, stirring occasionally, until they are mostly

Use every last drop of wine- for something!

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828-575-9525 | October 2021 | 50+ Living | 7

Foods and Drinks When you think of autumn, many things probably come to mind. For many people, it is the crispness of the air and the falling leaves. Others think of candles, warm drinks, and baking. One thing autumn is definitely known for is its seasonal flavors. Autumn foods are typically warm, fresh, and have a little sweetness or spice to them. Here are some suggestions of things to incorporate into your diet this fall to keep you feeling happy and cozy in the cold weather. Sweet Potatoes Sweet potatoes are a great food for fall. Sweet potatoes are good for you and guilt-free. In fact, just one sweet potato contains over 350% of the recommended daily value of vitamin A. Sweet potatoes can be eaten with brown sugar and marshmallows to make a sweet treat or can be eaten with ketchup or salt and pepper to make a savory addition to a meal. And if you’re a little more adventurous in the kitchen, sweet potato fries are always a hit. Pumpkins Just like sweet potatoes, pumpkins are also a healthy fall favorite that will never leave you lacking in vitamin A. 8 | 50+ Living | October 2021

Pumpkin tends to be eaten in pumpkin pie in the latter portion of the year, but there are plenty of ways to cook with pumpkin. Pumpkin bread and pumpkin soup can provide the extra warmth and energy you need to stay cozy this fall. Apples Apples are such a common staple in the standard American diet that they are often taken for granted, but don’t forget that fall is prime apple season. Not to mention the plenty of recipes that apples can be used in, like fresh apple pie and apple crisp. You can even simply cut them up and sprinkle some brown sugar and cinnamon on top and have a quick and delicious sweet treat in just a few minutes. Hot Chocolate There is nothing quite like sitting in front of a fireplace and sipping on hot chocolate. Don’t feel guilty for partaking of this decadent hot beverage, it’s definitely a cold weather rite of passage. While you can get hot chocolate packets anywhere easily, there’s nothing quite like making it yourself and truly enjoying the fruit of your labor.

to Keep You Cozy This Fall Apple Cider Apple cider is one of the most popular fall drinks, and for good reason. It’s inexpensive, counts as a serving of fruit, and it’s delicious! Since it’s made from fruit, it’s also a good way to get more fiber in your diet. If you’re so inclined and of legal age, hard apple cider is also a very common treat in fall, and the alcohol is great for keeping you warm. Oatmeal Oatmeal is a great way to kick off your morning any time of year, but warm meals become increasingly more desirable as the temperature drops. You can always make oatmeal yourself with oats and water, or you can get flavored packets at your local supermarket. Fresh fruit, berries, granola, and nuts can make healthy and decorative toppings to your oat-based breakfast. Fish When the days get shorter and more time is spent indoors, it’s easy to start feeling the winter blues a little early. Eating fish is actually a great way to combat this due to the high concentration of omega-3 fats and

vitamin D contained therein. Fish can be a bit pricey, so it’s a good thing that it doesn’t take more than a mere three ounces of salmon to start feeling the health benefits that come from eating it. Pastries While it isn’t recommended to live on a diet of pastries, the cold weather is the best time to consume them. As your body burns extra calories from trying to stay warm, you should feel free to treat yourself to a delicious cinnamon roll or a sweet danish every once in a while. You might find that they are winter comfort foods for a reason. As with anything, eating is about balance and moderation. As long as you make sure you are eating plenty of healthy fruits, vegetables, and grains, the occasional sweet treat should not be a problem, and in fact, could truly be beneficial to your mental well-being during the cold part of the year.

October 2021 | 50+ Living | 9

10 | 50+ Living | October 2021

Trusted Comfort. Trusted Care. When living with a serious illness, Four Seasons can help you make the most of each moment and feel better doing it.

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The Care You Trust

October 2021 | 50+ Living | 11

Breast Cancer: Things You Should Know

There are things you should know to understand what breast cancer is, know your chances for getting it, and how to find it early. Finding breast cancer early is critical because when it is found early, it is easier to treat. Read to learn more about the common symptoms of breast cancer and the best way many women find breast cancer early.

What is breast cancer?

Breast cancer is the second most common cancer among women, after skin cancer. It is a disease in which cells in the breast grow out of control. Cancer cells can also spread, or metastasize, to other parts of the body.

What symptoms should I look for? Some warning signs of breast cancer are: • • • •

New lump in the breast or underarm (armpit). Thickening or swelling of part of the breast. Irritation or dimpling of breast skin. Redness or flaky skin in the nipple area or the breast.

• • • •

Pulling in of the nipple. Nipple discharge other than breast milk, including blood. Any change in the size or shape of the breast. Pain in the breast.

These symptoms can happen with other conditions that are not cancer. If you notice any of these symptoms, talk to your health care provider right away.

What can I do to find breast cancer early?

Breast cancer screening involves checking a woman’s breasts for cancer before there are signs or symptoms of the disease. A mammogram is an X-ray picture of the breast. Doctors use a mammogram to look for early signs of breast cancer. The United States Preventive Services Task Force (USPSTF) recommends that most women who are at average risk and are 50 to 74 years old get one every 2 years. USPSTF recommendations state that women with a parent, sibling, or child with breast cancer are at a higher risk for breast cancer and may benefit from beginning screening in their 40s. Weighing the benefits and risks of screening is important when considering your screening options. If you’re 40 to 49 years old, talk to your health care provider about when to start screening.

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Are you concerned that you cannot afford to have a mammogram?

Most health insurance plans cover the cost of screening mammograms. If you have a low income or do not have insurance, you may qualify for a free or low-cost mammogram through CDC’s National Breast and Cervical Cancer Early Detection Program.

National Breast and Cervical Cancer Early Detection Program To learn more about the program, call (800) CDC -INFO or visit

What can I do to lower my chance of getting breast cancer?

One of the most important things you can do to lower your risk of breast cancer is to know your risk of breast cancer. Talk to your doctor about what that means for you. Your doctor will consider factors that cannot be changed, like: •

Your personal history of breast problems.

Your family’s history of breast cancer.

Your breast density (the amount of connective and fatty tissue in your breasts).

Your age. Most breast cancers are found after age 50.

Your menstrual and childbirth history.

Your history of radiation treatment therapy to the chest or breasts.

If you took the drug diethylstilbestrol (DES), which was given to some pregnant women in the United States between 1940 and 1971 to prevent miscarriage, you have a higher risk. Women whose mothers took DES while pregnant with them are also at higher risk.

If you or close family members have known mutations (changes) in your breast cancer genes (BRCA1 or BRCA2). Women who have inherited these genetic changes are at higher risk of breast and ovarian cancer. You will only know if you have a mutation if you have had genetic testing. Even in the absence of having abnormal genes when tested, it is important to know your family history; we don’t know all the genes that cause breast cancer.

Your doctor will also consider factors that can be changed, like any hormone replacement use.

Here are some things you can do to reduce your chance of getting breast cancer: • • •

Keep a healthy weight. Engage in regular physical activity. Don’t drink alcohol, or limit alcoholic drinks to no more than one per day.

To learn more about breast cancer, visit

Division of Cancer Prevention and Control

October 2020

Why It’s Important to Forgive Yourself ervitude to shame grows into stress overload. Countless people hold themselves in bondage to their mistakes. They live in the past, turning over their transgressions until low self-esteem, guilt, and regret dominate their mindset and spoil their future. It’s likely you need to practice self-love if you don’t forgive your lapses of judgement. These pointers will help you do just that.


MISTAKES SHAPE YOU Your failings are part of you. They shape you by teaching what works and what produces unhelpful results, and they help you empathize and understand the world. It’s easy to learn from them because you remember mistakes and know to act differently another time. MISHAPS ARE VITAL Imperfection is a principal ingredient of the human condition. If you were flawless, your essential character would not contain the grace of vulnerability. Believing you are omnipotent might make you less tentative and more ruthless. Not only would you miss the chance to learn from oversights, but you may also find less gratification in accomplishing goals. After all, if it was simple to get everything right the first time, there would be no challenges to spark interest and enthusiasm. With this in mind, you can expect to fail repeatedly in life. But rather than worry, embrace your calamities, see their value, and forgive yourself. 14 | 50+ Living | October 2021

FORGIVENESS TRIGGERS LOVE It’s painful to open your heart until you forgive yourself. You may think self-love gratuitous, but it frees you from burdens that undermine your capacity to care for people without restrictions in place. Guilt can drive you to believe you don’t deserve love, for example, and fear of rejection impedes the flow of affection. Forgive yourself, and you can build relationships without limits on the love you give and receive. Shame, guilt’s bedfellow, is rarely helpful. Less erudite animals don’t experience disgrace as humans do unless people teach them to fear their mistakes. Their instinct is to carry on with life when mishaps prevail. A dog that knocks over a tin of paint, for example, won’t mourn in a corner unless his owner encumbers him with scorn. When you note that shame is useless, it’s easy to forgive yourself. Offer yourself compassion when blunders and oversights occur and guilt, shame, and embarrassment won’t arise. You will simply vow to do better another time. You will make mistakes, but you’re not alone. Accept that mishaps are part of life and may contribute to your wellbeing and promote healthy relationships. Remember, they inspire personal growth by showing you how to improve. Forgive yourself. Let yourself off the hook when errors occur and your endeavor will promote love and happiness.

The Cardinal, America’s Favorite Bird The cardinal (officially called northern cardinal since 1985) is America’s favorite bird. Seven states have named it as their state bird, including: Illinois, Indiana, Kentucky, North Carolina, Ohio, Virginia, and West Virginia. With their bright red plumage, male cardinals are one of the most easily recognizable birds. Females are much more drab than the males, but still have some red feathers. Cardinals got their name from the red robes that cardinals in the Roman Catholic church wear. Cardinals are average size songbirds. Their range includes the eastern United States and Southeastern Canada, as well as portions of Mexico, Belize and Guatemala. Cardinals can now be found in some areas outside their traditional range where they have been introduced by humans. This includes Bermuda, Hawaii, southern California and southern Arizona. The cardinal’s diet is primarily seeds, although they will also eat insects and fruit. Because of their preference for seeds, they are one of the most commonly seen birds at backyard bird feeders. Away from the bird feeder, they usually feed on the ground. Unlike many other songbirds, cardinals do not migrate.

join this treaty. Birds were being kept as pets in Europe when Columbus first arrived in America. His discovery made all kinds of new bird species available. The three species from the United States that were most popular as pets were the cardinal, goldfinch and mockingbird. Due to the fact that birds often die young in the wild, the average lifespan of a wild cardinal is only about three years. The oldest known wild cardinal was at least fifteen years old. The oldest known captive cardinal was 28 years old at the time of its death. For hundreds of years, the cardinal has been America’s favorite bird. Once kept as pets, today they are watched while they eat sunflower seeds at bird feeders in backyards across the nation. Since they do not migrate, people can view them in winter, when their bright red color stands in stark contrast to winter’s drab colors.

During the breeding season, cardinals become territorial. They can sometimes be seen attacking their reflections in sliding glass doors. Most cardinals build their nests three to ten feet off the ground in trees or shrubs. The nest is generally used only once. The female cardinal usually lays three or four eggs. They hatch after thirteen days of incubation and begin flying after another eleven days. Cardinals typically raise two or three broods each season, but sometimes raise four. Cardinals were once popular pets. People liked their beautiful red color and their singing. This changed in 1918 when the United States passed the Migratory Bird Act. Originally, this was in response to a treaty negotiated between the United States and Great Britain (acting on behalf of Canada). Eventually, Mexico, Japan and Russia would October 2021 | 50+ Living | 15

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

Fletcher 3445 Hendersonville Rd. 828-376-3711

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