September 2020
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Stress Less Play More | Honey, Bee Sweet | Clearing Clutter
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from the staff of SOFIA! CONTENTS
Trish Luzzi 828.423.0248 wnccreations@gmail.com
Contributing Writers 4
H ow Sweet it is Natasha Kubis
6
Natasha Kubis Peggy Ratusz Laurie Richardone
Photographer
H old On to Summer with These Outdoor Exercise Activities
7 Proactive Women's Health
Bren Dendy
P.O. Box 18416 Asheville, NC 28814 828-230.7537 thesofiamagazine.com
9 Clearing Clutter
10
W omen Making Music Peggy Ratusz
12
P aving the way for Self-Health Laurie Richardone
13
S tress Less this Fall with Calming Autumn Activities
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How
Sweet it is
“Life is the flower for which love is the honey.” Victor Hugo
By Natasha Kubis
H
oney is a delectable
treasure that has been enjoyed all over the world for centuries. Its delicious and nutritious properties have long been referred to as, “The Nectar of the Gods”, for very good reasons. Honey was so sacred and sensuous to the ancient Egyptians, that they used it as an offering to their gods, as did the ancient Greeks. The queen bee was the symbol for the goddess, Artemis, and it is said that Eros (Cupid), the God of Love, dipped his arrows in honey before shooting them into unsuspecting lovers. Its richness was so valued that ancient Egyptians used it as currency, and marriage vows included a husband’s promise to provide his new wife with honey. The ancient Egyptians also had the earliest record of beekeeping, around 4
thesofiamagazine.com | September 2020
2400 BCE, and they discovered how to use smoke to calm bees (modern science shows that this practice inhibits the bees’ chemical communication and prevents them from panicking). In the United States, we celebrate National Honey Month in September, because it marks the end of the honey collection season for many beekeepers. The intriguing Honeybee has been
making honey by the same method for about 60 million years. The female worker bee certainly lives up to her “busy bee” status, by visiting 55-100 flowers on a single trip outside of the hive. In fact, she can fly up to 6 miles, at 15 miles per hour, to meet her quota. She works continuously to extract the sugary nectar from blossoms, and then stores it in her “honey stomach,” which is a separate feature of her digestive tract, before returning to the hive. Once she is home, the nectar is chewed and transferred between bees until the final product is made. The rich and golden honey is then stored in honeycomb cells, which are sealed off with a wax covering to keep it pure. To make one pound of honey, approximately 768 bees in the colony must collectively visit 2 million flowers, and fly
over 55,000 miles in their lifetime. The Honeybee is also a master pollinator, which keeps our environment fruitful and abundant. It is safe to say, without the Honeybee, our ecosystem would quickly unravel.
Nutrition Benefits Honey has always been highly regarded for its healing properties and is thought to help with conditions such as sore throats, digestive disorders, skin problems, and hay fever. According to the American Journal of Therapeutics, a large number of clinical studies have confirmed that broad-spectrum antimicrobial properties are present in honey, which may be attributed to its acidity (low pH), and the presence of bactericidal factors, such as hydrogen peroxide. Bees deposit hydrogen peroxide into the honey as they synthesize flower pollen. This could explain why, for centuries, various cultures have used honey in wound care, and as a natural antibiotic. It also explains why microorganisms rarely grow in honey, and sealed honey does not spoil, even after thousands of years! The natural fruit sugars in honey, fructose and glucose, are quickly digested by the body, which is why it gives us a natural energy boost. Honey’s ability to attract and retain moisture makes it an effective beauty treatment. It was even a part of Cleopatra’s daily beauty ritual. Honey is one of the few foods that contains pinocembrin, an antioxidant associated with improved brain functioning. It is commonly used as a way to relieve allergies. When a person eats local
honey, they are thought to be ingesting local pollen. Over time, a person may become less sensitive to this pollen, a bit like an allergy shot.
Recipes Hydrating Honey and Yogurt Facial Mask
Cleopatra's most famous beauty secret was her ritual of bathing in milk and honey. Both of these ingredients soften the skin and leave you smelling sweet. Make your own version by creating a honey and yogurt face mask. Mix 1 Tsp of rawhoney with 2 Tbsp of plain yogurt. Apply to your face and let sit for 15 minutes. Use a warm washcloth to wipe it off.
Sweet Honey Nut Bars 2 cups of your favorite nuts and seeds, chopped 1/2 cup unsweetened shredded coconut 1 tsp pure vanilla extract 1 tsp of cinnamon 1/2 cup of honey Preheat the oven to 350°F and line an 8x8 baking pan with parchment paper, leaving the flaps over the sides, in order to lift the bars out of the pan, after they cool. Mix all the ingredients together in a large bowl. Spread the mixture into the prepared baking dish, pressing it down to reach all corners of the pan. Bake it in the oven for 15-20 minutes, watching carefully towards the end to be sure the honey isn't burning. Remove it from the oven and let it cool on a wire rack for at least 30 minutes before cutting into squares. * Honey should never be given to children under the age of one. * Diabetics should watch their intake of honey, because it can raise their sugar levels.
Honey Tonic to Soothe a Sore Throat 1 Tbsp lemon juice 2 Tbsp honey 1 cup or more of hot water 1 cinnamon stick 1 whole clove Optional - You can always add a dash of whiskey for a Hot Toddy.
Natasha Kubis is a licensed acupuncturist and certified yoga teacher. For more information, visit acuwellhealth.com September 2020 | thesofiamagazine.com
5
I
f you like exercising outside during the summer months, here's some good news: when the season ends, you don't have to move your workout indoors. Cooler weather, colorful scenery, and fewer crowds can make exercising outside in autumn the most enjoyable workouts of the year. Try any of these outdoor fitness activities this fall and let a little summer back into your exercise routine. Practice yoga outdoors. Hot yoga at the studio may be all the rage, but practicing yoga outside is refreshingly peaceful--and scenic. Yoga classes are offered at all kinds of outdoor venues, including wineries, rooftops, and stadiums. Check your local paper or look online for a class that piques your interest. Then enjoy the crisp, cool air while you work on toning, strength, and balance. Namaste to that! Hit the lake. Don't let the cooler water temperatures keep you from enjoying some lake exercise in the fall. Throw on a wetsuit and have fun paddle boarding, water skiing, wakeboarding, or swimming--without all the boat and beach traffic of the summer. Of course, you don't have to get in the lake to get exercise. Why not kayak, canoe, or row for a great way to work your biceps, shoulders, and core? Go park hopping. Parks have a myriad of fitness activities at your disposal, and with the kids back at school, there's more room for you to do what you like. Check out the trails, try inline skating, or bring your dog and toss the Frisbee. Whatever your fitness flavor, parks have it all in the fall. Don't limit yourself to one park, though. Hop around, and get a different workout each time. Tackle the chores. Did you put off doing chores this summer? There's no better time than autumn to get them done--and get fit. Many fall outdoor chores, such as chopping wood, raking, and cleaning gutters, involve moderate to vigorous exercise. Besides getting a good workout, you'll feel useful and productive. Just be sure to stretch, stay hydrated, and take breaks when needed. Don't let the end of summer change your exercise plans. Fall outdoor fitness can be even more fun than exercising outside in the summer. Take your pick of the season's activities, and enjoy a great workout in the comfort and beauty of autumn.
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thesofiamagazine.com | September 2020
Hold On to Summer with These Outdoor Exercise Activities
Proactive
Women's Health
A
s women, we are usually the caretakers of our families. Husbands, children, elderly parents, and sometimes other family members depend upon us to help them with their daily needs. Employers expect us to fulfill our job requirements. The demands that are made upon us often leave us with little time to take care of our own needs. We become emotionally stressed and physically exhausted, and our health suffers as a result.
Taking Care Of Our Health Must Be a Priority We must become proactive in taking care of ourselves, and our own emotional and physical health must become a priority. As women, we must educate ourselves about what we must do to retain our own optimal well-being. Our attitudes and actions can determine whether we struggle through life or enjoy a vital, healthy and rewarding existence. Having a regular healthcare provider in whom you have confidence is an important first step, but educating yourself on health issues that may affect you can alert you to early warning signs that may need addressed before your yearly checkup is due, or you have an emotional breakdown. Research women’s health issues online, or through non-profit and government agencies.
Find a Reliable, Knowledgeable Health Care Provider Bring research material with you when
you visit your physician, and be prepared to ask questions. And ask lots of questions! You may want to know about the prescriptions your doctor gives: Is there a suitable generic? What side effects may you expect? Is there an alternative treatment that does not involve medication? You may want to ask about follow-up treatments, the length of recovery time that may be expected, or other issues concerning your health. A quality physician will take time to explain the results of tests, procedures and treatment options thoroughly, and answer any questions that you may have. Being proactive in your health care involves more than just having a yearly physical check-up, and making healthy diet and lifestyle choices. We must take responsibility for our own emotional health. Having a positive mental attitude and managing stress in a healthy way has powerful anti-aging effects on our bodies.
Deal With Stress Realistically Stress is a part of life that we can’t avoid but we can either allow it to manifest itself with physical and emotional symptoms, or we can take control of the situation when people, events, and situations make excessive demands upon us. Setting realistic goals and determining whether there is anything we can do to change the situation can keep stress from taking over our lives. Don’t sweat the small stuff, just let it slide! Prioritize responsibilities instead of becoming overwhelmed
with too much to do, and don’t be afraid to say no when you already have a full schedule. Take a few minutes every day to destress! Physical exercise is known to relieve stress. A simple walk in the park will do, you don’t need to run a marathon! Take a long, hot soak in the tub with your favorite bath oil after the kids are in bed. Whatever it is that relaxes you, set aside a time each day when you can indulge in your favorite tension-relieving pastime.
Take Care of Your Inner Being Our soul, our inner essence, is unique to each of us and requires nurturing to remain healthy. It is our self-awareness, and defines the values by which we think, feel, and live. Spiritual health can be found by tapping into a source of energy that brings us love, hope, optimism and empowerment. Whatever our religious beliefs are, spirituality and physical health are linked. A healthy spirit can reduce depression and self-destructive behaviors (smoking, drug and alcohol dependence, for example), boost the immune system, and create a more satisfying life. By having a proactive attitude about our physical, mental, and spiritual health we can create healthier and more fulfilling lives for ourselves and may also inspire our family, especially our daughters, to adopt this attitude for themselves.
September 2020 | thesofiamagazine.com
7
October is
Women
October is National Women’s Small Business Month, a time to celebrate the growth and accomplishments of female entrepreneurs and the vital role they play in our economy.
in Small Business Month!
Our goal is to shine a spotlight on those businesses and business owners. We’re celebrating this month (and beyond) with an amazing magazine highlighting you. . .women who are doing great things and “working it” in small business. The special Women in Business edition of SOFIA for Today’s Woman is an opportunity to introduce you and your business to thousands of people in Western North Carolina. You will find SOFIA in all Ingle’s, Food Lion, and Harris Teeter grocery stores as well as many other locations in Buncombe, Henderson and Transylvania counties.
For more information, contact publisherofsofia@gmail.com Dig Deep, Practice and...
Find Your V o i c e
�� Jazz �� Soul �� Rock �� Country
Blues Pop
Congratulations to Angie and DJ Lamoree of Weaverville, NC Their shop 5 LITTLE MONKEYS QUILT & SEW has been chosen as one of the top 10 shops in America! 5 Little Monkeys Quilt & Sew is featured in the Spring/ Summer issue of Quilt Sampler Magazine, published by Better Homes & Garden
Pre-Teens to Baby Boomers Novice to professional
Visit fivemonkeysquilts.com to see and order beautiful fabrics, supplies, and sewing machines. Watch Angie live on Facebook daily for inspiration.
Peggy Ratusz
Vocal Coach 828.301.6768
peggymarie43@gmail.com
reverbnation.com/peggyratusz 8
thesofiamagazine.com | September 2020
32 N Main St. | Weaverville, NC 28787
828-484-7200
fivemonkeyquilts.com
Clearing Clutter
"Out of clutter, find simplicity. From discord, find harmony. In the middle of difficulty lies opportunity." - Albert Einstein
I
t's easy to let your home become a cluttered mess. Millions of people slowly lose control of their living space, allowing their home to become disorganized and filled with useless junk. However, that is no way to live. It's so much better to dwell in a clean house. Here are the five biggest reasons to declutter your home. You'll find lost items. Large piles of clutter could easily be concealing items you thought were long gone, or completely forgot existed. That book you never finished reading might be buried right under your nose. You'll have more space. Clutter takes up lots of room. Left unchecked, junk will occupy more and more space in your home. Get rid of this clutter and you'll be amazed at how much larger
your living space seems in comparison. You'll be happier. No one genuinely likes living in a clutter-filled home. Getting rid of all that junk will relieve stress and raise your mood. You'll feel better about yourself just seeing how much of a difference you've made. A clean, orderly home is a haven for peace and contentment. Ridding yourself of all that useless stuff will generate a wonderful sense of freedom. You can make some money. While clutter is by definition stuff you don't need or want, that doesn't mean it won't be of value for other people. While cleaning up your home you may find all sorts of items you can sell for a bit of cash. Either sell the stuff you don't need online or consider holding a garage sale.
It will help you get your life in order. Getting rid of clutter isn't just about clearing a physical space. It's like a spring cleaning -- not just for your home, but your mind as well. Taking on and completing a big task provides a sense of accomplishment. Psychologically, it will help you prepare to improve your life in other areas. Clutter can be intimidating. The more it piles up, the harder it can seem to get rid of. However, that is an illusion. Getting started is the hard part. Once you do begin, ridding your home of all that junk will feel great. Your initial efforts will generate momentum and you'll be glad to continue. Soon, all that clutter will be gone, and your life will be improved.
September 2020 | thesofiamagazine.com
9
Left & Below: Rebecca O'Quinn
Women Making Music
Top & Right: Jesse Barry Below: Mare Carmody
By Peggy Ratusz
Left & Above: Dulci Ellenberger
o piggy, or “Peggy” back (if you will) off the August issue, let’s continue to explore more fantastic “women making music” who reside in Asheville and surrounding towns. I think we can all agree that “low-grade depression” is a real thing. These practitioners of music, without a doubt, contribute to our mental good health as we head into month six of our “Covid crazy” lives.
T
Each of these artists persist and each of them, inspiring beyond words. These women persevere and in some cases reinvent themselves. To me, they exemplify courage. I am honored to bring to your attention month after month, the female musicians of all ages who continue to pursue 10
thesofiamagazine.com | September 2020
Right & Above: Debrissa McKinney
their dreams with vitality and creativity, notably within this downturn. One of my very favorite people on the planet is my song sister friend, Jesse Barry. If you are a live music enthusiast new to town, you’d be wise to seek out and support any of the high powered musical cars Ms. Barry steers or rides along in. She’s the sweet strawberry in Her Rockin’ Blues/70’s & 80’s cover band “Jesse Barry and the Jam” that features astounding players all around: Kelly Jones on guitar, Micah Thomas on drums and Robert Geisler on bass. Her recent collaboration with the premiere outfit “A Social Function,” injects that 6-8 piece special events band with a shot of unparalleled virtuosity. She’s the pied piper for the dance community and their reverence for her explosive and so too, warm and sultry voice is indeed infectious; she’s got the cure for your Covid Blues. facebook.com/JesseBarryAndTheJam/, asocialfunction.com On the fabulous flip side, is Miss Dulci Ellenberger, crooner sublime! I’d heard her with the all-girl band she writes, co-writes and performs in, “Cowboy Judy.” But my first taste of her intimate sensibility was revealed on her debut solo record, “I Can Feel It” released in 2015. Here are a few phrases I made up to describe her sound: “Nimble Pop” “Modern Retro” “Poet Singer.” Word-couplets to describe her songs and their content: dreamy gaze . . . tangible reflection . . . buoyant charm . . . groove friendly. Whether she’s working alone or with any number of her enormously gifted cohorts, what you’ll experience with Dulci are wistful or happy melodies, intricate chord progressions and pitch perfect harmonies. “Fwuit” is the name of her latest project trio that combines originals that harken to their self-described sound, “retro soul” with carefully selected and
arranged covers. It features band members from “Holy Ghost Tent Revival,” Ross Montsinger and Kevin Williams. Check out all things Dulci here: dulcisings.com Debrissa McKinney is a singer and saxophonist with a laugh and panache that garners undeniable affection. She puts the “skidoo” in the Grammy-winning kid-hop troupe she performs with, “Secret Agent 23 Skidoo.” I think of McKinney as the Emmylou Harris of Asheville. She’s in high demand in the studio and on stages for her adaptability on backing vocals and sax fills. Sensitive to a number of styles, grooves and genres this self-proclaimed “road dawg” tours with ‘23’, and horn laden Brass/Funk/Rock band, “Empire Strikes Brass” as well as “Dirty Logic” a Steely Dan tribute band. ESB, just dropped their sophomore full length release, “Brassterpiece Theater.” Pre-pandemic, she hosted the renowned “Brown Bag Songwriter Competition” that has for years, helped up and comers and newly transplanted talent launch their brands. This website empirestrikesbrass.com and this website: dirtylogic.band and this facebook link facebook.com/ debrissa will keep you in the know about Debrissa! Mare Carmody, happens to be my nextdoor neighbor, and happens to be one of my favorite songwriters. A purveyor of Americana Country and Blues music, she works solo and with her trio, Carver Carmody & McIntire, which features Michael Carver on vocals and guitar and Paul McIntire on fiddle. During the corona slow down, she’s been working on new songs. These snapshot moments in time are scenes from reunions over pie and coffee, or a drive to a lake or a woman musing about her lover. With the occasional live stream from her house or driveway
as well as a number of outdoor socially-distanced gigs at local wineries, your chances to catch her live continue despite the pandemic. She and her bandmates will continue to host the “Hendo Showcase Brunch,” a once-a month outdoor, Sunday afternoon show featuring collaborations with well-known local musicians, held at Southern Appalachian Brewery. facebook.com/ CarverCarmody, sabrewery.com The reigning queen of Country in Asheville, Rebecca O'Quinn gives everything she does, her all. A ballerina, dance instructor, model, songwriter and guitarist, it’s her fantastic voice when I heard it for the first time that rendered me and those in the audience, transfixed. Yes, yes, she’s pretty for sure for sure. Yes, yes she’s graceful and accomplished. But it’s her natural luminescence that draws me into her performances and our conversations. Her music oozes with genuine care and nourishment. She stays true to the classic in all her classic country covers with her band The Reckoning. A benevolent Captain, OQuinn is competent at the helm. I invite you to set sail on her amphibious craft. Get on board her next excursion by visiting here: facebook.com/rebeccaandthereckoning/ or here: rebeccaoquinnonstage.com/ rebecca-and-the-reckoning Peggy Ratusz is a vocalist, vocal coach and writer. reverbnation.com/ peggyratusz
Peggy Ratusz is a vocal coach, song interpreter, and songwriter. For vocal coaching email her at peggymarie43 @gmail.com
September 2020 | thesofiamagazine.com
11
Paving the way
for
Self-Health By Laurie Richardone
H
ippocrates, the father of medicine said, “The greatest medicine is to teach people how not to need it”. As we collectively strive to find our footing in these uncertain times, we have an opportunity to learn more about who we are and who we’ve been. This can be a wonderful time for self-reflection, leading the way to whom we want to become and how we want to live, and most importantly how we want to feel. As we age this becomes ever more pivotal. If you listen to your body it will tell you what it needs: When you're hungry you eat, when you're tired you rest, when you're sad you might cry. Our bodies tell us what’s needed. This simple truth seems to have been forgotten a bit. Imagine how different this world could be if we would simply listen to this inner knowledge. Taking plain actions based on this intuitive knowing could prevent many lifestyle and diet-related illnesses. I feel certain our destinies depend on it! 12
thesofiamagazine.com | September 2020
The great news is: we have some control over our health and well being. I have, for many years, shared my understanding of the benefits of seasonal GF cooking, and as a health coach have worked with dozens of people seeking an alternative to a pre packaged diet. What has become clear to me is that food and diet differ for each person. There are a plethora of factors like lifestyle, genetics, and mood – not to mention daily stress and emotions! Good health starts with what we eat. My simple Philosophy is to eat with the seasons: Eating seasonally produces foods with twice the flavor, and peak nutritional value. If you learn to relish the benefits of eating seasonally and desire a bit of kitchen inspiration, the door is open to you. The benefits of cooking with the seasons are many. Ingredients that grow naturally at a given time of the year are garden magic. Let nature inspire the menu of the day. For breakfast it might be adding some kale, or beet greens which have more
iron than spinach, and blueberries rich in antioxidants, for a surprisingly delicious smoothie. Dinner could be a simple rainbow of vegetables, roasted to perfection with a sprinkle of good olive oil, flaky salt, and a squeeze of fresh lemon. Add a pot of legumes or brown rice, with a medley of fresh herbs from the market and a dab of butter or coconut oil, and voila` dinner is served. So take a trip to the farmer's market, search out the organic growers, and…let food be thy medicine. September is a transitional month. As summer starts to wind down, continue to stay cool, eat lightly, and stay hydrated. Here are a few simple recommendations for a season of balanced health. • Mint water and lemon, acts as a liver cleanser, metabolism booster, and appetite stimulant. • Meals should include a lot of green vegetables, melons, peaches, and other fresh and fragrant herbs.
• Melons are a front runner; Use them in salads, soups, desserts, and even salsa. They're great for digestion and help prevent common health problems such as high blood pressure. • Parsley, Mint, Basil, and other herbs can be tossed in a bowl with a drizzle of lemon yogurt dressing, to create a refreshing salad treat. Adding fruits, nuts, and grains can build a light and lovely meal. I think we would agree we could use a treat
right now. My dairy-free coconut cashew ice cream with cocoa nibs will satisfy any sweet tooth, without the guilt. The gathering of friends and family to share good food, good conversation, and good intimacy is a recipe to create the connection we all crave. The time is always now to take our well being in hand…Let the healing begin in your very own kitchen.
To your continued good health!
For Coconut Cashew ice cream recipe and scheduled Cooking Classes in Asheville, Visit: LaurieRichardone.com
Stress Less this Fall with Calming Autumn Activities
W
ith school and work kicking into full gear, fall is the time to get back to business. Along with the excitement of this busy season, though, comes a fair amount of stress. New schedules and a different pace can make you wish for the lazy days of summer to return. But don't let the fall season shatter your nerves. Instead, take advantage of the calming activities autumn has to offer, and make room in your routine for some satisfying relaxation. Try these six ways to de-stress during the fall, and have your most enjoyable season yet.
Take a Colorful Drive Autumn colors aren't just pleasing to the eye; they can be highly stress-relieving. That's because such sensory experiences as soaking up the vibrant colors of the changing leaves divert the mind to something gratifying and positive. Take a drive along a scenic, treelined roadway and stop for a picnic lunch to bask in the glory of nature--and the peace and tranquility it brings.
Enjoy Fall Deals at the Spa Now that life is back to routine for the family, it's time to focus on you. Many spas around town offer deals to help you do just that. Research fall specials on relaxing activities that will help you unwind and recharge, like a calming body soak, massage, or pedicure. A trip to the spa can be just what the doctor ordered for stress, and autumn deals can make this activity hard to pass up.
Sip on a Hot Drink
If you like sipping on hot cocoa during the fall months, you'll do more than satiate your taste buds. Cocoa contains polyphenol antioxidants known to relax the mind "Breathe, let go and boost mood. Don't care for cocoa? Other hot and remind yourself drinks soothe and relax the body. Try spiced apple that this very cider or cinnamon tea, or enjoy a healthy hot soup moment is the only made from squash or other fresh, seasonal ingreone you know dients. you have for sure." Oprah Winfrey
Embrace the Spices of the Season Spices can rev up ordinary food and drink, but they also have the power to calm. Some of the best spices for stress relief are those prominent during the fall months. Nutmeg is an ancient spice used to relieve anxiety and treat insomnia, while cinnamon helps calm the digestive system and cloves relax the muscles. A pinch is all you need from these powerful stress relievers.
Do Some Autumn Exercise
Known to release endorphins that calm and relax the body, exercise is one of the best de-stressors of all. Fall offers up plenty of stress-reducing exercise options in a crisp outdoor venue. Go on a hike, bike the nature trails, or play some golf. You can even rake leaves for an invigorating and relaxing activity right at home. Don't let the autumn stress you out. Revel in this enjoyable time of year with calming activities that also benefit your health. September 2020 | thesofiamagazine.com
13
made it myself! More than 10,000 bolts of quality quilting cotton!
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Read the story of Lily, an endearing little girl who’s passion for spinning gets her into trouble until she learns to spin like a ballerina. Available at A Walk in the Woods 423 Main Street, Hendersonville The Sock Basket 99 Edgewood Road, Suite A Asheville and online at gratefulsteps.org Written by local author, JeanAnn Taylor For more information on book signing events,
please call 828-989-2651
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