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Issue On e H u n d re d S ixt y- F i ve
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pages 5-7 We profile the country legend and trailblazer, Kathy Mattea in this month’s issue! (Your chance to see her performing at Jefferson Center is taking place April 2.) And to round out this month’s Trailblazers section, we’ve spotlighted the new book on political fighter and changemaker, Alexandria Ocasio-Cortez.
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editorial
pages 9-17 This month’s issue is dedicat-
For editorial consideration: features@beckmediagroup.com
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Contributors: Lindsey Bierle, D.O., Dr. Natalie Hoffman, Wendy Maxey, Member One Federal Credit Union, Hayleigh Worgan •••
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ed to a full section of everything you need to make life better for your mind, body AND soul! From product highlights; to taking care of your body’s important, but often overlooked foundation—your feet; to Colon Cancer Awareness month; to debunking menopause myths; and more! We have you covered.
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page 18 We’ve rounded up fun, cozy finds to make your life a little bit easier this month. We found a wonderful new Eucalyptus Epsom Salt for total relaxation, the the new self-care book,The Little Book of Forest Bathing and more. So much to check out!
To market yourself and your business to the women of Southwest & Central Virginia, call us at (540) 339-6117 or email advertise@beckmediagroup.com
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page 21 Maximize your family time with
these simple tips for spending more time with your loved ones!
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page 22 At age 25, Veronica Swift has be-
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come one of the world’s most sought-after jazz talents. Having grown up on the road with her parents—jazz pianist Hod O’Brien and jazz vocalist Stephanie Nakasian—she was exposed to some of the greatest musicians of the time; Annie Ross, Jon Hendricks, Bob Dorough, Paquito d’Rivera, and Marilyn Maye. We’ve featured her in this month’s “Happenings” column and you’ll see why! Don’t miss her upcoming shows at Jefferson Center in Roanoke.
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Kathy Mattea Coming to Jefferson Center
Hailed by The Washington Post as “one of Nashville’s finest song interpreters,” Kathy Mattea has enjoyed the kind of success many artists only dream of: 2 Grammys, 4 CMA Awards, 4 number one country singles, and five gold albums (plus a platinum collection of her greatest hits). After nearly losing her voice due to menopause, Mattea returned to performing with the most poignant album of her career, Pretty Bird. Mattea credits her path back to an encounter with Tony Bennett. He shared his own struggles with his aging voice and gave her the advice to find a teacher and learn how to sing again. Like Mattea, we’re thankful for that little piece of wisdom. Join us as we see Kathy Mattea perform on Thursday, April 2, 2020 in Jefferson Center’s Shaftman Performance Hall at 7:30pm. This concert is part of their Star City Series. For tickets and more details visit www.jeffcenter.org
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Fighter, Phenom, Changemaker.
Author Prachi Gupta
In 2018, Alexandria Ocasio-Cortez became the youngest woman ever elected to the US House of Representatives. Now, political journalist Prachi Gupta, who covered the election for cosmopolitan. com and worked as a senior reporter for Jezebel, debuts a celebratory biography of this inspirational woman: AOC: Fighter, Phenom, Changemaker. Equal parts political narrative and human-interest story, AOC is a classic underdog tale that goes far beyond the congresswoman’s extraordinary campaign and election. Virtually unknown outside of —and even within—New York City before her stunning primary defeat of incumbent Joe Crowley in one of the biggest upsets in the run-up to the 2018 midterm elections, she has quickly become a key figure on the national political stage. With more than 9 million social media followers, she has an avid fan base among millennials, women and progressives. While covering the 2016 election, Gupta became increasingly curious about the women behind the rising Pink Wave and Democratic Socialist movements. After the election, she began turning to progressive figures like Alexandria for inspiration on how to effect political change. Weaving those two threads together, Gupta amplifies the voice of one woman of color who has refused to be silenced by the establishment. Find through your favorite bookseller. www.workman.com
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Yangu Beauty Skincare for all
In the skincare world there are few options for women of color looking for natural products that deliver real results. Women of color have unique skincare challenges and specific needs that should be addressed. It is the sole reason Yangu Beauty skincare line was born. Their products are formulated specifically for women of color, combining simple, effective, traditional ingredients from the heart of Africa with the latest in scientific advancements to deliver targeted results. In the beginning, Sipho Gumbo, the creator of Yangu Beauty, sought out a leading expert in skincare chemistry to help transform her authentic recipes into a skincare line for today’s modern woman. Yangu Beauty uses unique properties of ancient African oils to gently cleanse, provide balanced moisture, protect from environmental stresses and eliminate hyperpigmentation and scarring for an even skin tone. Today, Yangu Beauty is an award-winning skincare line based in Dallas, Texas. Yangu Beauty uses ancient African Oils, herbs and cutting-edge science to create its products. The skincare line combines scientifically advanced technology with ancient natural African ingredients to create the best skincare products for women of color and women with sensitive skin. Their products are free from harmful ingredients and colorants. Yangu Beauty products are noncomedogenic, filled with humectants and designed as a synegystic system to increase your skin’s beauty with each use. Each Yangu Beauty product is jam-packed with natural ingredients sourced directly from Africa. They’re safe for even the most sensitive skin. Plus, all their products are free from parabens, sulfates, phtalates, and other popular skin irritants. www.yangubeauty.com
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Springtime
Get Out, Get Moving!
WRITTEN BY Dr. Natalie Hoffman This time of year often brings wonderful goals of continuing (or starting) a healthier lifestyle, weight loss, building strength, and so on. Now that the weather is getting nicer, you want to start new activities—or activities you haven’t done in a long time—like running, hiking, dancing, or going to the gym. Those are all great activities and I would never discourage anyone from a goal of living a more active and healthy lifestyle. With that being said, it is so important to plan practically and make changes gradually to avoid injury, and improve your chances of making your goal a long term change. One of the most common things we see at Shenandoah Podiatry this time of year is overuse injuries: stress fractures, tendonitis, capsulitis, etc. When you suddenly increase the stress applied through your lower extremities and don’t take the appropriate rest, activity modifications, or time to stretch, your body will be unable to recover from the new microtrauma it experiences. Microtrauma occurs with repeated stress from a given activity, and the affected bones, tendons and ligaments become chronically inflamed and begin to get small tears or fractures. If left untreated, these injuries can result in complete fractures of bone and rupture of tendons. This will leave you out of your chosen activity for much longer. So, how do you avoid these injuries?
Stretching
Stretching at least twice a day, after a warm up but before you exercise will help. This is a great way to precondition your soft tissue, increase flexibility, and prevent injury.
Wear Good Sneakers
Another tip is to wear good sneakers and have a foot analysis. By getting a foot analysis done, we can suggest what type of support would be best for you. Make sure you are getting new shoes as the support wears (approximately every 6 months depending on activity level).
Change Up Your Activities
Switch up your exercise habits. If your goal is to run a marathon, running is not the only training that you need. Running is a high impact activity and your body needs rest days. Adding low impact activities will help provide rest, while still strengthening other muscle groups to make your running more efficient.
Listen to Your Body
Lastly, if something hurts, stop. Pain is your body’s way of telling you to slow down, recover and rest. If you’re hurting, don’t just “push through. Make an appointment and get treated. Your body needs a chance to heal so that you’re stronger and able to meet your goals.
Dr. Natlie Hoffman, along with Dr. Jennifer Keller, of Shenandoah Podiatry remind patients their feet are just as important as any other part of their body. They provide the latest treatments and products for all foot healthcare. For more information visit www.shenandoahpodiatry.com or call (540) 904-1458.
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Take a Moment for your Gut Health
Colon Cancer Screening
WRITTEN BY Lindsey Bierle, D.O.
When it comes to cancer screening, most women are well aware of the importance of mammograms for breast cancer detection. Every October, individuals across America sport their best pink attire in honor of breast cancer awareness month. After all, breast cancer is the leading cause of new cancer diagnoses in American women each year, and the second leading cause of cancer deaths in women following lung cancer. What is less talked about, however, is the importance of colon cancer screening via colonoscopy. Would you believe that colon cancer is the third leading cause of new cancer cases in American women each year, as well as the third leading cause of death from cancer in women? Did you know that March is colon cancer awareness month, when people showcase royal blue ribbons to spark conversations about this important topic? Similar to the current breast cancer screening guidelines, recommendations for initiating colon cancer screening begin at fifty years and older for the average American woman. Though colon cancer is slightly more common in men, the disease progresses just the same in women who are diagnosed, and the screening recommendations are the same for both men and women. You may only need a screening colonoscopy once every decade if your initial results are normal, as compared to the biennial recommendation for routine screening mammography. While scheduling a mammogram may seem more convenient than prepping for a colonoscopy, the overall process of colon cancer screening has markedly improved over the years. Many of the new page 12 •
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bowel cleansing agents are more tolerable to ingest and take less time overall to work than preps from years past, and there are a wide variety of options to choose from depending upon your taste and timeframe. Most colonoscopies employ light sedation throughout the procedure, which translates into a nice nap without any memory of the event, and the procedure itself is typically a quick one, allowing for more flexibility in a busy schedule and less time away from work than may have been previously expected. As mothers, wives, sisters, and daughters, the very best gift we can give to our loved ones is a clean bill of health. This includes completing routinely recommended health screenings for cancer detection, such as mammograms for breast cancer and colonoscopies for colon cancer. I encourage you to make your own health a priority and set an example for your family members today by getting screened yourself! So, what are you waiting for? Talk to your doctor today about colon cancer and the screening process. Your family (and gut!) will thank you! Lindsey Bierle, D.O., is a Carilion Clinic resident physician in internal medicine. Following her father’s passing from colon cancer in 2017, Dr. Bierle has become a fearless advocate for raising awareness of colon cancer and the importance of colonoscopy screening. For more information about colon cancer and screening guidelines, contact your primary care doctor and get screened today!
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Top Tips to Get Ready to
Run
You’ve made the decision to get in shape, and whether your goal is a full marathon or simply a few laps around the neighborhood, there are a few steps to consider taking before you strap on those shoes and head toward the finish line. Here are a few tips to help get you ready for the big race:
Seek Quality Sneakers
Feet come in a variety of widths and sizes, so visit a specialty running store to find perfect-fitting sneakers. These may come with a hefty price tag, but there are no shortcuts for comfort and support while running long distances.
Make a Schedule
Try to aim for at least 10 hours of training per week, including three days where you run and two or three days of other physical activity such as cycling or strength training. To avoid exhaustion, be sure to include at least 1-2 “rest” days per week.
Stick with Water
Avoid sports drinks that are loaded with preservatives and sugars. You can’t go wrong with the hydrating power of water. As a rule, try to consume at least 6-8 ounces of water for every 20 minutes you run. Proper hydration after the run is also vital.
Kick your running up a notch! Want a
life-saving challenge? Join us for the Susan G. Komen Race for the Cure taking place in Roanoke, Saturday, April 25!!
www.komenvablueridge.org
Go Online
Many websites have training guides for various skill levels or different types of races. If you have a smartphone, look for apps that can take you through day-by-day workouts to get you marathon-ready.
Nutrition
Filling your body with the proper amount of fuel can help ensure finish-line success. Load up on quality carbohydrates, such as beans, peas, whole-wheat pastas, whole-grain cereals, apples, brown rice and root vegetables. Protein also plays an important role in a runner’s nutrition, so fill up on lean meats, fish, eggs, low-fat dairy, peanut butter and soy protein sources, as well. By following these general rules, you’ll be able to focus on achieving your goal and enjoy the thrill of finishing the race. Find more tips for a healthier lifestyle at eLivingToday.com. march 2020 •
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6 Menopause Myths Debunked Many previously taboo subjects—like menopause—are more openly talked about today. But instead of discussing the real experience of menopause, it’s often used as a punchline—like jokes about hot flashes. Myths about this stage of a woman’s life abound, making it hard to sort fact from fiction. Here are some popular menopause myths best laid to rest—even if there’s a grain of truth to some of them. Myth #1: Hot flashes & mood swings are the only symptoms Many other symptoms are experienced during perimenopause and menopause. Though easy to dismiss as unrelated, each of the following are common menopause symptoms. (Thankfully, most of them are temporary.)
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Fatigue: Sleeplessness and night sweats, due to your body’s decline in estrogen, may add to your overall feeling of tiredness. Brain fog: If you’re having trouble remembering things or concentrating during the day, you’re not going crazy, and it’s not necessarily just a sign of aging. Weight gain: While some weight gain may be due to the fact that your metabolism is slowing down, it can also be due in part to hormonal changes your body is going through. Thinning hair and dryer skin: It’s not your imagination. Changes in your estrogen levels can affect the look and feel of your skin and hair.
Myth #2: It’s all about the hot flashes Popular belief is that every woman experiences hot flashes. While it’s true that hot flashes are experienced by about 75% of women, not everyone has them—and not all at the same point during the menopause journey. And they’re not exactly a laughing matter, as anyone who has experienced them knows. Hot flashes at night also cause night sweats, which can be seriously disruptive to your sleep. Myth #3: Your experience will be just like your mom’s Your experience of menopause may be completely different from your mother’s, your sister’s—or anyone else’s. While it’s helpful to compare notes and learn from other women, don’t expect your symptoms to be identical—and there’s nothing wrong with you if they’re not.
Myth #4: One day you just stop menstruating The truth is, perimenopause can last years, with a variety of symptoms as your body changes. Your menstrual cycle may become less regular gradually or change drastically, but it is a process rather than a specific date on the calendar. If you haven’t been menstruating for months and you experience bleeding, however, see your doctor to make certain it’s just a normal part of your menopause journey. Myth #5: There’s nothing you can do about mood swings It’s easy to believe that your hormones dictate your wild mood swings from irritability and anger to anxiety or weepiness, and that it’s just a part of what happens as your estrogen levels decline. If you do experience unpredictable mood swings, you’re not alone—nearly 1 in 4 women in perimenopause have experienced them, but there are steps you can take:
• Amp up self-care: Take time to de-stress and pursue activities that help you feel better.
• Boost your health: Catch up on wellness exams, focus on nutrition and get more exercise.
• Use supplements: Try products which can help relieve seven com-
mon menopause symptoms including mood swings, hot flashes and more.
Myth #6: Decline in your sex life is inevitable Many assume that with menopause comes less interest in and enjoyment of sex. While it is true some women experience a decreased libido, along with vaginal dryness that can make intercourse uncomfortable, it does not mean your sex life is over. You can improve how you feel with available vaginal products, which leaves sensitive vaginal skin feeling soothed and comfortable. (Be sure to look for ones that are gynecologically tested, made with clinically tested ingredients, and that are estrogen-free, paraben-free and fragrance-free.) For any symptoms causing concern, it’s best to talk to your doctor. To learn more about products to help you get through menopause, get expert advice, and to connect with other women who have experienced similar symptoms, visit OurKindra.com.
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CozyFinds Check out these fun, cozy finds making life a little bit easier.
The Little Book of Forest Bathing
What’s an easy way to lower your blood pressure, combat anxiety and depression, and boost your immune system? Shinrin-yoku, also known as Forest Bathing. The Little Book of Forest Bathing: Discovering the Japanese Art of Self-care will help you find strength and peace in your surroundings.
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Eucalyptus Scented Epsom Salt
The highest quality pharmaceutical-grade Epsom salt available, Ultra Epsom is known for its exceptional purity and therapeutic value. Scented with pure all-natural eucalyptus essential oil for aromatic, soothing soaks and calming foot baths, Ultra Epsom Eucalyptus is ideal for health and wellness retailers, and for stocking body care aisles. www.seasalt.com
Zion Health ClayDry Deodorant
Did you know you can absorb underarm odors with clay? If you’re looking for aluminum-free, vegan options in deodorant, look no further than Zion Health’s variety of ClayDry Deodorant that use essential oils and ionic clay minerals to keep you fresh. Comes in scented and unscented varieties too. www.zionhealth.com
Graydon Plant Powered Skincare
It’s no secret that ceramides are great for your skin. These natural lipids not only give skin its youthful, healthy appearance, but also help retain moisture and maintain its natural barrier function. But, not all ceramide creams are created equal. That’s why Graydon Skincare’s waterless Super Sensitive Skin Stuff cream is formulated only with the best clinically-proven superfood actives. It starts with a unique base of pure Canadian maple sap water, a great source of natural hydration and nutrients. Next, a nourishing antioxidant blend of rosehip seed oil, evening primrose, and black currant is added. This fragrance- and essential oil-free cream also contains pomegranate oil, which is known to strengthen the skin’s natural barrier for a healthy, radiant complexion. The result is a cream that is perfect for people with all skin types, including those who have reactive skin, or damage from harsh facial cleansers and/or treatments. www.graydonskincare.com
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Moso Natural Air Purifying Bags
Moso Bags are a very simple and effective air freshening solution for all areas of the home, providing odor-less results within hours of placement! The bags contain only one ingredient: pure Moso bamboo charcoal. Bamboo charcoal contains millions of tiny pores that can attract and absorb odors, bacteria, chemicals and moisture from the air like a magnetic sponge. Moso Bags are also reusable for up to 2 years—no more forgetting to replace the air freshener! The best part? They are chemical free, fragrance free and non-toxic. Once the Moso Bag is completely used it can be opened and spread throughout the garden to promote plant growth. A variety of sizes are available to accommodate different size rooms and even the refrigerator! www.mosonatural.com
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Maximizing Family Time 5 Tips for Spending More Time with Loved Ones Now as much as ever, close family ties can make a significant impact on young lives. Constantly emerging technology sometimes limits personal interaction, while many school-age children experience unprecedented stress levels. Building strong connections with trusted adults can give kids a sense of security and a better foundation for achieving their potential. Make spending time together a priority with these engaging activity ideas that allow the whole family to get in on the fun.
Plan a Movie or Game Night
Kids thrive on routines and clear expectations, so a regular special event like a movie or game night can give them something to anticipate each week. Watching TV at home may not be a novelty, but you can make it an occasion to celebrate by adding special touches like dimming the lights to mimic a theater, pulling out cozy blankets and preparing popcorn or other treats. If you opt for game night instead, keep the enthusiasm strong week after week by creating long-range tournaments or allowing kids to rotate game selection privileges.
Read Together
Sharing books together not only creates an opportunity for bonding, it’s a way to give your child an academic boost outside the classroom. Studies show that daily reading promotes literacy, helps kids build their vocabulary and improves overall academic achievement. Also, the benefits don’t end with elementary-age children. Parents can connect with older kids through books that carry important lessons about life and relationships. Reading books individually then coming together to discuss them, similar to a book club, can provide the chance for thoughtful talks about difficult topics. For example, “Regretting You,” from bestselling author Colleen Hoover, explores a tumultuous relationship between a mother and her daughter who must turn to one another when a tragedy shatters their lives. Find more information on the novel at amazon.com.
Cook Meals Together
Eating together is a goal for many families, but preparing meals together takes those benefits even further. Engaging kids in meal preparation creates a sense of cooperation and instills pride for a successful project. It’s also a chance to share family traditions and pass on recipes that have traveled through generations.
Enjoy a Craft Day
Kids need the chance to let their imaginations soar, and arts and crafts projects can provide the perfect outlet for creative expression. An art session may be as simple as enlisting everyone’s help to make decorations for an upcoming event. Another thoughtful way to channel all that creative energy: have little artists make cards to deliver to a local senior or retirement community.
Take a Trip
Discovering new places is an exciting way to create shared memories. A trip need not be costly or even far from home. Even a day trip to explore a new community nearby can provide a natural setting for the whole family to connect and form lifelong memories.
No matter what activity you choose, investing in time together strengthens relationships so kids can flourish with the confidence of a support system behind them. march 2020 •
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Veronica Swift Your chance to see this jazz phenom is on April 4 at Jefferson Center At age 25, Veronica Swift has become one of the world’s most sought-after jazz talents. Having grown up on the road with her parents—jazz pianist Hod O’Brien and jazz vocalist Stephanie Nakasian—she was exposed to some of the greatest musicians of the time; Annie Ross, Jon Hendricks, Bob Dorough, Paquito d’Rivera, and Marilyn Maye. At age nine, Swift recorded her first album Veronica’s House of Jazz, and began professionally touring with her parents as well as singing and playing trumpet in the youth jazz group “The Young Razzcals Jazz Project.” It was with the Young Razzcals she had her first opportunity to perform on festival stages like the Telluride Jazz Festival and would for the next ten years. At age 11, after recording her second album It’s Great to be Alive, she headlined her first show at Dizzy’s Club Coca-Cola at Jazz at Lincoln Center in New York City. Swift continued touring throughout her years in College, obtaining a Bachelor’s Degree from the University of Miami in 2016. Just before graduating, and the passing of her father, Swift was awarded second place at the Thelonious Monk 2015 Jazz Vocal Competition landing her a showcase at the esteemed Birdland Jazz Club in New York City. She then moved to New York in 2017 to continue pursuing her growing career. Maintaining a weekly residency at Birdland, Veronica toured internationally and joined the lineup on the show of Trumpeter Chris Botti. The past few years, she has toured and performed on numerous occasions with Michael Feinstein, Benny Green, Wynton Marsalis, and the Jazz at Lincoln Center Orchestra, appearing at legendary festivals (Montreal, Monterey, Umbria, Detroit, Marciac, and more) and jazz clubs (Birdland, Dizzy’s Club Coca-Cola, Jazz Showcase, Jazz Standard, SF Jazz, JALC Shanghai, Blue Note... to name a few). This year, Swift releases her next album with her regular touring trio: The Emmet Cohen Trio. In the meantime, check her out at Jefferson Center as she performs Saturday, April 4, 2020 at 7 and 9pm. General admission tickets are $30. www.jeffcenter.org page 22 •
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