Kelly Carter Allison Driver & Shawn Kurrelmeier-Lee

inspired: Allison Driver inspiration: Shawn Kurrelmeier-Lee

When I moved to Chattanooga from Nashville in July 2017 with my daughter, Brooke, and son, Brandon, it was a step out of my comfort zone, to say the least. However, I knew I had the ideal opportunity in front of me: To lead a wonderful school community and promote the individualized and personalized Montessori instruction that I so strongly believe in.

Over the last few years, I’ve had the opportunity to lead and grow professionally under the mentorship of Shawn Kurrelmeier-Lee. Shawn is the Chief Reading Officer for Read 20 and serves on the board at The Montessori School. Also a mother of two, who, during her early career, balanced raising her children and a career in education, Shawn and I share many commonalities that have connected us over time. Shawn inspires me to remain true to my leadership style and is always there for me, to mentor, listen, and provide sound advice.

Shawn and I share a passion for education, and we both make professional and pedagogical decisions based on what is best for each child. We plan to collectively continue working to make a positive difference in education, leaving each child to be free to soar and reach new heights in their journey of life. HS

“Shawn inspires me to remain true to my leadership style and is always there for me, to mentor, listen, and provide sound advice.”

SHAWN

ALLISON

Spellbinding Spring Dates

Spring Into Date Night With These Ideas From Local Ladies ‘Tis the season to pull out the picnic blanket, strap on your sandals, and head outside with your significant other. After a long winter, you’re likely itching to get out of the house and create new memories with the one you love most. The following local ladies have a few suggestions for making your spring date night memorable. Keep reading for their advice on turning up the romance.

TARA FREEMAN CHATTANOOGA “Spring is the perfect time to enjoy the warmer weather with a safe and socially distanced date night. Last March, my husband and I started ordering takeout from our favorite restaurants so we could enjoy special meals while supporting local businesses. To spice things up, we would change the ambience by having dinner anywhere from our formal dining room to the outside patio or fire pit. We also love a Scenic City view! Hikes and picnics are great ways to experience all the beautiful trails and parks Chattanooga has to offer, while getting fresh air and exercise. For years, we have taken sunset cruises on our boat. We take charcuterie for dinner, watch the sunset, and feel like we are a world away on the water.” “My husband Guru and I chose to live in North Chattanooga because we love the energy of our city on the bridges and along the river. Our dates typically involve a nice walk or run on the bridges and through Coolidge or Renaissance Park. Afterward, we like to stop by our favorite local bar, LeRoy’s. We love the locals who come through there and the amazing service from the folks at the bar. We typically cap off the night with a meal (and maybe another beer) from Pizza Bros, which is just a stone’s throw away from our house. We both grew up in Chattanooga and love watching the town embrace its strengths as a city with both a burgeoning food and beverage scene, as well as one of the most scenic downtowns in the country!”

DR. NEHA SHAH, NORTH CHATTANOOGA

HEATHER MELTON, OOLTEWAH “Our community is immersed with a plethora of nonprofits working around the clock to make a difference. This spring, consider planning a ‘give back’ date. My husband Chad and I always find a way to make a difference as an anniversary tradition, but you can make an impact on our community any day of the week – whether it’s taking a dog for a walk from your favorite local shelter, volunteering together at a 5k race, or attending a socially safe fundraising event like TASTE for the Kidney Foundation. This year, TASTE offers curbside pickup, and many other events and organizations have virtual options to get involved. Many in our community depend on nonprofits; use your time together to make an impact!” HS

Coping With an Empty Nest

Strategies for Survival When Your Child Leaves Home

BY MARY BETH WALLACE

In a few short weeks, students across the country will be preparing for a major milestone: their high school graduation. While the thought of moving away from home, whether to attend college, join the military, or find a job, likely fills these students with joy and eager anticipation, their parents may have conflicting emotions about their children “leaving the nest” for the first time. If, as a parent, you’ve already found yourself dreading the day you say goodbye, Gena Ellis with First Things First has some words of wisdom for you.

What is empty nest syndrome?

Empty nest syndrome is the wash of emotions – ranging from sadness to extreme grief, anxiety, and loneliness – that can affect parents when their children grow up and leave home. “Each parent may react differently to this time of transition,” Ellis explains. “Some may share in their children’s excitement as they prepare to live independently. Other parents may feel as if their lives have been turned upside down and that they have no purpose going forward.” Considering how much time, energy, and attention parents give to their children, it’s no surprise that many struggle with their own identities when those children move away.

What are some strategies for combatting empty nest syndrome?

Plan ahead. “Think about what you want your life to be like when your nest is empty. Then prepare to make that happen while your children are still at home,” Ellis advises. Reaching out to family and friends who have already experienced the empty nest can be a great way to seek support and help you learn what to expect. Reconnect with your spouse. Think of your child leaving home as the perfect opportunity to rekindle the romance between you and your spouse. Speaking from experience, Ellis shares, “My son going off to college was a wake-up call for my marriage. My husband and I became more intentional about making time for us; we started going on dates and short getaways. We recognized that when our child left home, we still had each other.” Find ways to occupy your time. When your days are no longer crammed with GENA ELLIS carpools, sporting activities, and hours of homework help, it can seem like a gaping RELATIONSHIP hole has formed in your life. Ellis suggests that new hobbies, such as yoga or photogra- FACILITATOR, phy, or social activities like book club can serve as fun and meaningful time-fillers. You FIRST THINGS might even consider taking some college courses yourself or pursuing a new career! FIRST Stay connected with your child. Even though your child no longer lives in your home, you can still maintain a great relationship with him or her. “There are so many ways to connect, such as calling, text, FaceTime, or Zoom,” says Ellis. Just be sure to have realistic expectations – the truth is, your child probably won’t want to talk every single night. “I would set healthy limits, like talking once per week, and if you text, expect a reply of some kind within 24 hours. You want to give your child space to settle in and create their new routine,” Ellis adds.

Is empty nest syndrome preventable?

Although it’s perfectly normal for parents to experience a variety of emotions as their children move through transitions in life, there’s no need to let empty nest syndrome take a severe toll on your mental health. Fortunately, it can be mitigated with a proactive approach. “It’s important for parents to have a life of their own apart from their children and to remember that their goal is for their children to grow up and successfully leave home,” Ellis explains. “Even though it seems like many of the parenting years are spent surviving one crisis to the next, if you can take even a small amount of time to invest in yourself, it will help prepare you for the future. It’s not helpful for a parent’s happiness and fulfillment to come from their children, and when children launch into adulthood, they need to know their parent is okay and can support them in this exciting season of life.” HS

Cooking With Chickpeas

Chances are, you’ve been introduced to chickpeas in some form – whether blended into creamy hummus, mashed into your favorite veggie burger, or even turned into flour to create the increasingly popular chickpea pasta. It seems that chickpeas, also commonly known as garbanzo beans, are the chameleons of the culinary world, and, as such, you can easily incorporate them into any number of dishes. And why wouldn’t you? An excellent source of plant-based protein, chickpeas can also work wonders on your digestion, blood sugar, cholesterol levels, and bone health. The next time you’re craving chickpeas, check out these healthy recipes from Chattanooga locals.

Photography by Rich Smith

Did you know?

The thick liquid found in a can of chickpeas, called aquafaba, can be used as an egg substitute. Try it in cookies or brownies, or whip it up with a little powdered sugar and vanilla extract to make meringue.

Hi-Fi Clyde’s Falafel Wrap

BY JOSÉ MORAN, KITCHEN MANAGER | SERVES 1

Ingredients

For the falafel: • 1/2 cup dried chickpeas • 1 cup yellow onion, diced • 1/3 cup caramelized onions • 1/4 cup fresh parsley, chopped • 1/4 cup fresh cilantro, chopped • 1/4 Tbsp. crushed red pepper • 1 1/2 tsp. kosher salt • 3 whole garlic cloves • 1/3 cup ground cumin • 1 1/2 tsp. baking powder • 3/4 cup gluten-free flour • 1/3 cup rice flour

For the wrap: • Flour tortilla • Red pepper mayonnaise • Spinach • Tomato • Pickled red onions • Tzatziki cucumbers • Avocado, sliced • Kalamata olives • Feta (optional)

Directions

1. Soak dried chickpeas overnight or for at least 12 hours. Drain and purée in a large food processor. 2. Add both types of onions, parsley, cilantro, red pepper, salt, garlic, and cumin. Blend until mostly smooth. 3. Transfer to a large bowl and mix in the baking powder and flours by hand. Refrigerate overnight. 4. When ready to cook, form falafel mixture into 2-oz. balls, and deep-fry them in hot oil until browned. 5. To assemble the wrap, spread mayonnaise on a flour tortilla. Fill tortilla with falafel and additional wrap ingredients. Fold and roll up tightly, encasing the filling. Grill and serve warm.

Jacki Mullinix’s Loaded Salsa

SERVES 4-6

Ingredients

• 1 can diced tomatoes and green chiles (Rotel) • 1 can black beans, drained • 1 can chickpeas, drained • 1/2 cup black olives, sliced • 1 cup frozen corn, thawed • 1/2 cup shelled edamame • 4 green onions, sliced • 1/4 cup extra-virgin olive oil • 2 Tbsp. apple cider vinegar • 1 Tbsp. cumin • 1 Tbsp. chili powder • 1 tsp. garlic powder • 1 tsp. onion powder • 1 tsp. dried oregano • 1/4 tsp. crushed red pepper flakes • 1/2 Tbsp. kosher salt • 1/2 tsp. black pepper

Directions

1. Combine all ingredients and add additional salt and pepper to taste. 2. Refrigerate until ready to serve or serve immediately with Fritos or Tostitos Scoops. Enjoy! “In the summer of 2020, I was pregnant with our daughter and constantly hungry. This recipe was a staple in our fridge; it’s so convenient, healthy, and filling! It’s now a hit at all of our backyard parties, family dinners, and football gatherings.”

– Jacki Mullinix, North Chattanooga

Spice It Up

8 SPICE STAPLES FOR HOME COOKS

Whether you’re a seasoned home chef or new to the culinary scene, this refresher in essential spices can help you take your cooking to the next level. Look beyond the saltshaker and fill your pantry with these common spices and herbs that are healthy to boot!

BY MARY BETH WALLACE

Garlic Powder

Made from finely ground, dehydrated garlic, this tried-and-true spice adds oomph to meats, veggies, pastas, and more. Although it’s no replacement for fresh garlic cloves, garlic powder is a real time-saver and works well in sauces, salad dressings, and dishes with short cooking times. Garlic powder also retains many of garlic’s nutrients, including iron and vitamin B6. Note: You might hear this spice referred to as “granulated garlic,” which is essentially the same thing – only it’s ground more coarsely.

Dried Rosemary

Fabulously fragrant, fresh rosemary is easily recognized by its needle-like leaves. When the herb is dried, you’ll often find it in French and Mediterranean cooking, although its woodsy, peppery flavor can pack a punch in a variety of dishes – particularly baked goods. Since this herb can easily overwhelm a dish, it’s recommended to season with small quantities and work your way up to taste. You’ll benefit from rosemary’s compounds that have antioxidant and anti-inflammatory properties!

Ground Ginger

Ginger serves double duty in both sweet and savory dishes. Its warm, spicy flavor shines in everything from spice rubs, marinades, and curries to holiday cookies. Similar to garlic, fresh ginger has a stronger taste than ground, but ground ginger can hold up in your kitchen a little longer. What’s more, ginger has been touted as a remedy for upset stomachs, and it’s been linked to preventing certain diseases like cancer.

Dried Oregano

Oregano is ever-present in Italian and Greek cuisines, and it plays well with other spices and herbs, such as garlic, basil, and thyme. It’s frequently used to flavor fish, veggies, pasta sauce, and salad (especially Greek salad). The most common form of the herb, Mediterranean oregano, has a milder taste but a bold aroma, and it’s easy to add to your diet. Oregano contains small amounts of key nutrients, including vitamins E and K.

Red Pepper Flakes

Want to amp up the heat without changing the flavor of your dish? Red pepper flakes do just that. Use them early in the cooking process (stewed in marinara sauce, sautéed with veggies), or sprinkle them on your finished meal for a final touch; these flakes make a great garnish for pizza, pastas, and salads. And don’t forget – like many spices, when it comes to red pepper flakes, freshness matters. Allow your flakes to grow stale, and they’ll lose their recognizable kick.

Cinnamon

This subtly sweet spice can be added to almost anything, from your morning bowl of oats to drinks like coffee and tea. While commonly used in breakfast batters (think waffles, pancakes, muffins), cinnamon also introduces a warm note to your favorite soups, braises, and tagines. Plus, research indicates that cinnamon has some pretty powerful properties: It can reduce inflammation, help fight bacteria, and improve heart health.

Cumin

Popular all over the world, cumin is revered for its distinctive earthy flavor and aroma. Whether experimenting with Mexican, Indian, or Middle Eastern cuisines, you’ll find that cumin is a seasoning staple, and it’s also an ingredient in blends like curry powder. Cumin is available as whole seeds and a ground powder, although the powder tends to be more versatile. Naturally high in iron, cumin is believed to help with diabetes, weight loss, and cholesterol levels.

Black Peppercorns

A culinary classic for a reason, pungent peppercorns create extra dimension in your go-to dishes. For optimal flavor, skip the pre-ground pepper in favor of whole peppercorns you grind in a mill. Freshly ground pepper can be added to salads, soups, eggs, curries, sauces – you name it! Not only is pepper antibacterial in nature, helping to alleviate congestion, but it’s also credited with easing digestion. HS

Carrie Tate’s Unloaded Workout

A Guided, At-Home Workout

PHOTOGRAPHY BY RICH SMITH

“This workout is great for someone who doesn’t have a lot of time or equipment. It can be performed at home or while you are traveling, and it works most of the major muscle groups to burn more calories. On top of that, the rep scheme is sure to keep your heart pumping!” - Carrie Tate, Co-Owner, CrossFit Signal Mountain

For a full workout, complete each exercise for 21 reps, followed by a set of 15 reps, and lastly, a set of 9 reps.

Push-Ups

Start on all fours with your arms extended. Your hands should be approximately shoulder-width apart, and your legs should be together with only the balls of your feet on the ground. Your body should remain rigid throughout the movement. Lower your chest to the ground while keeping your elbows close to your body – aim to bend the elbow at a 45-degree angle to your body. Return to the starting position and repeat until you’ve completed the set.

Sit-Ups

Lie on your back on the ground with the soles of your feet together or legs straight. Pull your torso into a seated position with as little momentum as possible. The sit-up is complete when you touch your toes or the floor beside your feet. Slowly lower your body back to the ground.

Air Squats

Stand and look straight ahead. While maintaining the natural arch of your back, slowly squat toward the floor until your hips are positioned below your knees. During the squat, your weight should be in your heels and your midsection kept tight. Hold your hands out in front to help maintain balance. To complete the move, straighten your legs as you return to the starting position.

Burpees

Begin standing with your arms at your sides. Squat down before placing your hands approximately shoulder-width apart on the ground. Jump back to a push-up position, then lower your chest and thighs to the ground. Push back up, then jump your feet to be positioned just outside your hands. Swiftly jump into the air, completing a full hip and knee extension, and extend your arms overhead during the jump. Return to the starting position and repeat.

Box Step-Ups

Position yourself in a hip-width stance in front of an elevated surface (like a box, but a step or stool can be used as well). Step up, keeping your knees in line with your toes as you place your full foot on the box. Step up with your opposite leg. This move is complete when both of your feet are on the box and you’ve reached a full hip and knee extension. Step down off the box and use the opposite leg to begin the next repetition. HS

If you have been struggling to lose weight on your own, a weight loss treatment program might be right for you.

Bariatric Surgery is not only the most effective tool to lose weight, it also helps to prevent or improve Type 2 diabetes, sleep apnea, and high blood pressure while improving your quality of life and life span.

Jaime Ponce MD, FACS, FASMBS, a physician specializing in bariatric medicine with CHI Memorial Metabolic and Bariatric Care, has been performing bariatric surgery for 22 years and has extensive experience with gastric sleeve, gastric band, gastric bypass and endoscopic procedures. With a dedicated dietitian, licensed clinical social worker, exercise support, nurse practitioners and the addition of Rishabh Shah, MD, a fellowship trained bariatric surgeon, our team delivers the highest quality bariatric care available. We also offer an obesity medicine program for non-surgical weight loss. CHI Memorial Metabolic and Bariatric Care is committed to providing you with the best chance for weight loss success.

Now offering virtual seminars. To register, visit chattanoogabariatrics.com

CHI Memorial Metabolic and Bariatric Care 7405 Shallowford Rd., Ste. 160, Chattanooga, TN 37421

For more information, call (423) 899-1000. _