July 2020
thesofiamagazine.com
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Going Solo | Happy Feet
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Welcome to July Happy Summer Days!
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from the staff of SOFIA!
Sophia Wilson 804.439.0384 swilson.avlmedia@gmail.com
Contributing Writers Natasha Kubis Peggy Ratusz Cheri Torres
CONTENTS 6
I Found My Thrill on Blueberry Hill Natasha Kubis
8
Land of the Living Peggy Ratusz
10
ow Will You and H Your Family Remember The Pandemic of 2020 Cheri Torres
14
Tips for Perfect Summer Feet
15
akeup Foundation M Alternatives
Photographer Bren Dendy
P.O. Box 18416 Asheville, NC 28814 828-230.7537 thesofiamagazine.com
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Wonderful Waterfalls
V
isiting waterfalls is the perfect way to spend a day, and Western North Carolina has hundreds of waterfall hikes to choose from. So, put on your hiking boots, pack a snack, and enjoy the wonder. Here are a few favorites to get you started. Toms Creek Falls Hike offers a gentle climb. It’s starting point is on Huskins Branch Road near Marion, NC. Skinny Dip Falls Hike is considered moderately rough. It’s starting point is at the Looking Glass Rock overlook. Crabtree Falls Hike is challenging, but the reward is a seventy-foot waterfall at the end. This starting point is at Crabtree Meadows Campground. Graveyard Fields Hike not only offers two waterfalls, but also Mountain Laurel and Rhododendron. This hilly hike begins at the Graveyard Fields Overlook. For more information check out duckduckgo.com — Waterfalls in Western North Carolina.
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I Found
My Thrill on Blueberry Hill...
By Natasha Kubis
N
othing proclaims summer better than fresh, sweet, nutritious, and beautiful blueberries. July marks National Blueberry Month, and the celebration of one of our most beloved fruits. They are native to North America, and have been used by Native Americans for centuries for food and medicinal purposes. It is surprising that blueberries were not actually domesticated until 1916, when a couple of agricultural pioneers from New Jersey decided to tame the wild nature of blueberries by creating a hybrid that could be commercially grown. This was the turning point that brought them from farm to table, thus creating the flourishing industry for cultivated blueberries we have today.
against damage, and aids in the absorption of iron.
age, chronic sun exposure, environmental toxins, and stress.
They also contain a decent amount of soluble fiber, which slows down the rate at which sugar is released into the bloodstream, and helps to keep the digestive system functioning well.
A growing body of positive scientific research supports the many health benefits of this delicious fruit. Here are just a few of their many benefits:
Blueberries have a reputation for being jam-packed with antioxidants compared to other common fruits. Antioxidants are compounds that protect against the oxidative cell damage that naturally occurs with
The Journals of Gerontology published a systematic review of the effects of flavonoid-rich blueberries (flavonoids are a group of plant metabolites thought to provide health benefits through cell signalling pathways and antioxidant effects) on cognitive performance as we age. The 11 studies included children, older adults, and adults with mild cognitive impairments. For children who were given a blueberry supplement, there were consistent improvements in memory and executive function, which relates to the ability to control behavior. Older adults and adults with mild cognitive impairments receiving blueberry supplements experienced these, as well as improved psychomotor function, including coordination and dexterity.
They are an excellent source of vitamin C, which helps protect cells 6
thesofiamagazine.com | July 2020
Blueberries are rich in phytochemicals, which are the naturally occurring plant compounds responsible for the blue, indigo, and red coloring. Phytochemicals have been researched extensively for their antioxidant action that helps protect the body against a long list of diseases. Epidemiological studies associate regular intake of blueberries with a reduced risk of cardiovascular disease and type 2 diabetes.
Have fun celebrating National Blueberry Month by picking fresh blueberries, and making some delicious and nutritious recipes featured!
In another bowl, mix the granola, walnuts, almond flour, and salt. Stir in the maple syrup, butter, and vanilla until well combined. Next, spread the crumble on top of the blueberries. Bake in the oven for 40 minutes or until the topping is golden brown. Let cool completely, and top with whipped cream, ice cream, yogurt, or cinnamon.
“Pick Your Own” Blueberry Farms: Blueberry Smoothie Bowl
Gluten Free Blueberry Crumble
Smoothie
Blueberry base:
1 cup of frozen blueberries
4 cups of fresh blueberries 2 tablespoons of maple syrup 1 tablespoon of lemon juice 1 teaspoon of vanilla extract 1 tablespoon of cornstarch
1 container (5.3 ounces) of vanilla dairy or nondairy yogurt 1/2 of a frozen banana 3 tablespoons of dairy or nondairy milk
Toppings 1/2 cup of fresh blueberries 1/2 cup of sliced peaches 1/4 cup of granola 2 tablespoons of flax seeds 2 tablespoons of sliced walnuts 2 tablespoons of flaked coconut Purée blueberries, yogurt, banana, and milk in a blender until smooth. Transfer to a bowl. Top with berries, sliced peaches, granola, flax seeds, walnuts, and coconut.
Crumble: 1 cup of your favorite granola, or rolled oats 1 cup of chopped walnuts 1 cup of almond flour 1/4 teaspoon of salt 1/2 cup of maple syrup 1/3 cup of butter, vegan margarine, or coconut oil (melted). 1 teaspoon of vanilla extract Preheat the oven to 350F. In a large bowl, mix the blueberries, maple syrup, lemon juice, and vanilla. Add the cornstarch and toss the blueberries. Spoon the berries into an 8×8 inch pan.
The Berry Farm 2260 Revere Rd. Marshall, NC 28753 (828) 656-2056 Cloud 9 Farms 137 Bob Barnwell Rd. Fletcher, NC 28732 (828) 628-1758 Dogwood Hills Farm 369 Ox Creek Rd. Weaverville, NC 28787 (828)645-6286 Hickory Nut Gap Farm 57 Sugar Hollow Road Fairview, NC 28730 (828) 628-1027
Natasha Kubis is a licensed acupuncturist and certified yoga teacher. For more information, visit acuwellhealth.com July 2020 | thesofiamagazine.com
7
Land of the Living New Album release from Eleanor Underhill By Peggy Ratusz
F
rom the Crystal Coast of North Carolina, I spoke to multi-faceted, multi-instrumentalist; multi-talented Eleanor Underhill, where she was visiting her family (social distancing guidelines in place) on Emerald Isle in late May. They all quarantined for weeks before heading to the beach for their annual reunion. Born and raised in Williamsburg, VA, she moved to WNC to attend Warren Wilson College. A fearless musical explorer, she thrives on going places she’s never been before. Luckily she shares with us her discoveries and treasures via sound, lyric, rhythm and melody. My first encounter with Eleanor was 8
thesofiamagazine.com | July 2020
maybe 12 years ago, where I experienced first-hand her undeniable warmth, talent and easy going demeanor while co-billing with her at a local female artist showcase. Since then she’s completed countless tours, nationally and internationally, with critically acclaimed Americana band, Underhill Rose; a band she co-created with guitarist, singer songwriting partner, Molly Rose Reed. Eleanor Underhill & Friends is a non-touring project she formed in 2014 with Zack Page on bass and Chris Pyle on drums. While simultaneously and successfully juggling these two endeavors, a solo project has now emerged for this visionary.
‘Navigate the Madness,’ was her first solo release in 2018, garnering praise for its rich tapestry and electronic sounds. Her latest release, ‘Land of the Living’ takes notes from ‘Navigate’ but resumes the journey down a tangent path of more sonic surprises and stylistic souvenirs. From writing, playing multiple instruments, singing, producing, engineering and editing, ‘Land of the Living’ is in every sense of the word, a solo undertaking. “It was all recorded at home except for the drums, which were tracked locally at Echo Mountain Studio. I really wanted to push this one to a higher fidelity, and getting the drums dialed in professionally was a big part of accomplishing that. I recognize that
not a lot of women are on the production side, and this solo project allows me to learn and explore; not only to follow my muse down unknown alleys, but also to push myself in more technical ways.” “What makes this solo work so different is because I have that technology layer available to me. The real fun part for me is making decisions from a gut-impulse which comes from the multitude of influences that I’ve heard throughout my life. From Doo-Whop to rap to New Age and everything in between, I trust myself as I duck down into that rabbit-hole of sound.” The hardest part of the process she says comes during the editing phase. While she consulted with knowledgeable friends concerning the mix, and she didn’t fail to mention that she relied on the expertise of Julian Dryer to engineer the drums at the studio, it’s important to note that she drove the bus. The 13 tracks on ‘Land’ are a compilation and combination of “orphan songs” written over a decade ago, and ones written just this past fall. The production-based and exploratory nature on many of the pieces is fascinatingly evident while others possess a more singer-songwriter vibe. There are unique and unexpected intros on several tracks. This is true for the first single being released as a video called ‘Strange Chemistry.’ “The intro is me singing acapella. I didn’t notice until the instruments kicked in that I was in the wrong key. But it was a beautiful accident I never planned for but decided to keep. It seemed natural to not squash it, given the sad overtones the song invokes.” Jesse Gentry from The Get Right Band plays a loose, free-flowing bass solo that is a stand-out. “Run with the Wolves” has “a bit of female rebellion and defiance in it. It reflects how forward-pushing this project was for me. When I listen to it in my car, it makes me drive fast!”
Photo by Silas Durocher
With layers of luscious harmonies in the chorus and a solo by Michel Buble’s baritone sax player, Jacob Rodriguez, the song reaches new heights for Underhill, vocally.
than living in any hand-me-down shadow or burden.” It’s a song she finds particularly relevant now. “We are all experiencing a reckoning. We are all waking-up to a new awareness.”
“Didn’t We Have Fun” is a statement and a question, sarcastic with “mixed emotions.” Another track, “Gambling” she says is one of the older tunes that got a big “facelift in terms of approach. It’s a metaphor that being a musician and artist is like being a gambler. I was experiencing an unsteady time when I wrote it, and working on it for this record, pushed me to put a modern feel to it.”
There is an online album release premiere happening Friday August 7th at 7pm from Eleanor’s facebook timeline page: https://www.facebook.com/eleanor.underhill I invite you to tune in so that we can all watch together in real time!
“On the Way to Engelhard” is my personal favorite melody and theme, though the rest of the tunes are certainly neck and neck for 2nd place. For me, it conjured a place I used to visit as a child, that like Engelhard, is different to me now that I’m older, not only because the ravages of time have stripped it of its charm, but because I’m different now too. The title track is sparse with a reggae vibe. Eleanor referred to it as a “revelation” song. “I have absorbed the beliefs of my foremothers and fathers. I have to cast off what is not serving me. By casting off those ghosts I am fully embracing my life with freshness; rather
Connect and stay up to date with all things Eleanor Underhill, by visiting her website: eleanorunderhillmusic.com
Peggy Ratusz is a vocal coach, song interpreter, and songwriter. For vocal coaching email her at peggymarie43 @gmail.com
July 2020 | thesofiamagazine.com
9
By Cheri Torres
How Will You and Your Family Remember the Pandemic of 2020?
S
o many facets to this coronavirus pandemic. Each one brings a distinct emotional flavor: fear, grief, despair, frustration, loneliness, anger, resentment, boredom and also, joy, peace, generosity, calm, hope, rejuvenation, connection, curiosity, compassion, care, humor, and love. One event giving us an opportunity to experience the full spectrum of human emotion coupled with the full spectrum of human behavior. What we remember about this time in our lives will be at least in part the result of the conversations we have. What kind of conversations are you having with yourself, your family, and your neighbors or colleagues? If you’re up for fostering conversations worth having with your family, be prepared to listen and be curious. Don’t rush in to fix things or solve people’s feelings or reactions. Take a deep breath and ask them to say more. You will learn more about them and they are likely to discover more about themselves at the same time. Here are some questions you might explore as a family: • How is all of this affecting you? What are you feeling? Thinking? 10
thesofiamagazine.com | July 2020
• What are you having to let go of, even though you might not want to? • What do you sense is coming? • What are some unexpected joys or things that brighten your days? • What’s actually been a gift to you, our family, or our community? • What superpowers are you using to adapt and roll with staying at home and physical distancing? If your kids have noticed you are highly stressed because you’ve lost your job and money is running out, talk with them about what’s happening for millions of people around the world, so they understand everyone is struggling, not just you. Let them know people are reaching out to help one another in ways we’ve not seen before. If you can see they are worrying a lot, ask them to tell you about a time when they were really worried about something going wrong, and in the end, it worked out okay. Then follow up with:
• What did you value about yourself in that situation? • What did you value about the other people? • How might we draw from your experience to help us in this situation? Consider sharing a story of your own when you were worried about some of the same things you are now, and in the end it turned out okay. Share your own strengths and how those same strengths will help you get through this. If your kids are old enough, invite them into some of the deeper conversations this time in history is calling for. It has never been more clear that our education, healthcare, and economic systems are not working for everyone. How might we pay attention, accept the challenge, and reinvent these important elements of society so they do work for everyone. A few questions you might invite teens and young adults to discuss (or just talk about it with other adults): • How might we make education/ school more effective or relevant, especially at this time? • How would you manage school under these circumstances? • What suggestions do you have for school kids who don’t have access to computers and the internet?
• If you were granted three wishes, what would you wish for? (You can’t wish the virus away and you can’t wish for everything to go back to “normal.”) • Given all that is going on in the world, what are you most grateful for right now? Finally, you might members of the family (or your friends and colleagues): • When you look back on this time—maybe 10-20 years from now—how do you want to remember it? And how do you want to be remembered? • If your children or grandchildren asked you, how did you manage and how did you contribute in 2020, what would you like to be able to say and have it be true?
• How might we reinvent our communities so everyone thrives? • How might we reinvent our economy so everyone has an opportunity to contribute and be successful?
How might you have conversations worth having with your family, neighbors, and colleagues? Conversations
• What role might you play in making sure you learn what’s important for you?
An Invitation: Transform stress and challenge into conversations worth having – join us for Monday Kickstarters. Every Monday for the next two months, from Noon – 12:30 PM EST, we are hosting a zoom call to practice turning negative and life-draining thoughts and interactions into productive and meaningful conversations. Join any time. Reserve your seat https://lnkd.in/emZJpsp.
• What can we do now so that your memory is one you are proud of? Our conversations are powerful influencers in our lives. They have the ability to strengthen our relationships, fortify our health and wellbeing, enhance our resilience, and fuel our creativity and success . . . or not. They are the single most influential tool we have at our disposal, and we have the ability to choose how we wield that tool.
• What do you think is important for you to learn over the next several months?
that help them stop and think about this historic moment in history. Think about who they want to be now and what they want to be able to tell their children and grandchildren about who they and their family was during this time.
Cheri Torres is an author and speaker cheritorres.com. Online Conversation Boot camp begins June 24. Download a free Conversation Toolkit at Conversations WorthHaving.today.
July 2020 | thesofiamagazine.com
11
Dig Deep, Practice and...
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WOMEN HANDLE THE BULK OF PURCHASING DECISIONS For additional advertising information contact one of our representatives below: Mike Demos 828.273.0098 mikedemos@aol.com Trish Luzzi 828.423.0248 wnccreations@gmail.com Sophia Wilson 804.439.0384 swilson.avlmedia@gmail.com
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July 2020 | thesofiamagazine.com
13
Tips for Perfect Summer Feet F
eet don't usually require much attention when it comes to looking good; they are usually hidden from view under socks, shoes or boots. But the summer months mean that feet are often on show and need some extra attention to look attractive. Here are 5 tips for perfect summer feet.
Get rid of hard skin Add one tablespoon of salt and one cup of milk to a bowl of warm water; soak feet in the solution for 15 minutes to soften the skin and make it ready for removal. Use a pumice stone to scour away the hard skin, and finish by scrubbing thoroughly with a soft body brush.
Give feet an intensive softening pack Massage a generous layer of olive oil into your feet before bedtime and cover with a thick pair of socks. Leave overnight to allow the oil to 14
thesofiamagazine.com | July 2020
fully soak into your skin. For areas of hard or extra-dry skin, squeeze a capsule of vitamin E oil, or evening primrose oil, onto the affected area for extra softening power.
Remove any stray hairs or unsightly bits Bunions, corns, athlete’s foot, and other foot conditions can usually be easily treated with over-the-counter preparations or prescription medications. Pluck any stray hairs on toes and feet, or wax if necessary.
Treat yourself to a professional pedicure A little time and money spent at the salon can work wonders for your feet. Most pedicures also come with a relaxing foot massage which will improve circulation to your skin. A professional pedicure will also ensure that your nails are cut correctly, helping to reduce the risk of an ingrown toenail.
Add the final touches Invest in a cooling foot spray to keep your feet fresh and hydrated during the summer months. Add the finishing touches with a few pieces of foot jewelery, toe rings, anklets, or even a small tattoo if you’re feeling brave.
Makeup Foundation
Alternatives
B
ase makeup and foundation can feel dense and heavy when worn in the hot summer
months. When the temperatures rise, it’s nice to have alternatives to foundation that will keep skin looking clear and translucent without appearing too overdone. Why not skip the base makeup this summer and give some of these alternatives to foundation a try?
Tinted moisturizers Tinted moisturizers are a convenient
Mineral face powder
Self-tanner
Skip the foundation entirely and ap-
Some women spend hours in the sun
ply a layer of mineral face powder to
baking their skin to a golden brown to
keep your face looking sheer and nat-
avoid wearing makeup. A safer alter-
ural while minimizing fine lines and
native is to use a self-tanner formu-
imperfections. Mineral powders look
lated specifically for the face. There
and feel very light almost like you’re
are a variety of self-tanners on the
wearing no makeup, but will give your
market that will give the face a realis-
skin a flawless, translucent look. They
tic, sun kissed glow without damaging
also absorb oil to reduce facial shin-
the skin. The advantage to using this
iness, a common problem in warm
foundation alternative is that you only
weather. Mineral face powder can be
have to re-apply it every few days to keep the color and, if applied careful-
way to add sheer color to the face
ly, you can get a very realistic color,
without the hassles of applying foun-
like you’ve made a trip to the beach.
dation. The added tint gives the skin a healthy slow, while the moisturizer
Go natural
keeps it soft and dewy. When you
Why not give your skin a break and
wear a tinted moisturizer, you won’t
go natural this summer? If you don’t
need to wear cheek color during the
feel comfortable without any makeup,
day, although you may want to apply a
add a little lip gloss and mascara and
little blush over the tinted moisturizer
leave it at that. There’s something re-
for evening wear. Most cosmetic lines
freshing about a freshly scrubbed face
offer tinted moisturizers, but it’s easy
that’s not weighed down with makeup.
to make your own. Simply mix a small amount of liquid foundation with your regular moisturizer. For an even sheerer look, use mineral makeup to make your tinted moisturizer instead
found at most cosmetic counters and
Whatever you do, apply your makeup
drugstores at a reasonable price. Carry
with a lighter touch in the summer. It
one with you to keep your skin look-
feels good to give your skin a chance
ing flawless while you’re on the go.
to breathe.
of liquid foundation.
July 2020 | thesofiamagazine.com
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50+Living
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