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New Year, New You.

Expand the Limits for Your Personal Health and Performance

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LIFESTYLE LETTER

Welcome 2024

January 2024 PUBLISHER

Kali McNutt | kali.mcnutt@citylifestyle.com

Personally, I love a hard reset. A new year presents an opportunity to start again—to flip the switch and leave last year behind. Stereotypically, we resolve to edit our lives in some way—often our health habits. What if, instead of a list of “should dos,” we made a list of the people, places and things that bring joy and simply committed to more of that? Less of the joy sucking people, places and activities and more of the fun. More of doing whatever it takes— meditation, prayer, coffee dates with friends, longer walks, writing—to find pieces of happiness every day. In recent years, my new year’s “resolution” has really become a list of reminders of what brings joy—a reminder to do those things. To make it a yearly tradition to see Mary Chapin Carpenter play at Wolf Trap, to host friends more often, to spend Saturday mornings at Pepper Place and more time in bookstores, art museums and New Orleans. We are fortunate in Birmingham to have access to so many wellness-focused businesses, many of the best featured within these pages. Part of my joy-andwellness-bringing-routine includes spending a few mornings a week with Jamella at Meta Fitness Liberty Park, getting hydrafacials with Jade at Restore Hyper Wellness, stocking up on clean beauty products at Verde Lusso, receiving mind-altering massages from Karen at The Retreat Day Spa, and of course, getting my hair done by Theo at Arcadia. This month, we are rolling out The City List (see pages 14-15). In consultation with trusted community members and partners, we’ve chosen the top five businesses in a handful of categories related to this month’s theme of health and wellness. Unlike some “best of” lists, those who make The List have not paid for the recognition, nor is this the result of oft-manipulated voting. This is simply our who’s-who—listed here for your reference. We hope you enjoy this first issue of 2024 and join me as I (try to) remember that not only New Year’s Day, but every day and every moment provides a chance to proceed with a different intention, a new momentum—a blank slate, if we’ll allow it.

E D I TO R

Denise K. James | denise.james@citylifestyle.com CONTRIBUTING WRITERS

Dany Hollingsworth, Emilie Maynor, Jamella Stroud

Corporate Team CHIEF EXECUTIVE OFFICER Steven Schowengerdt CHIEF OPERATING OFFICER Matthew Perry EXECUTIVE DIRECTOR OF HR Janeane Thompson DIRECTOR OF FIRST IMPRESSIONS Jennifer Robinson TECHNICAL DIRECTOR Josh Klein AD DESIGNER Josh Govero LAYOUT DESIGNER Eva Tucker

Photo above from a grueling hike while visiting The Pearl Laguna (see pg. 21)

K A L I M C N U T T, P U B L I S H E R @BIRMINGHAM.LIFESTYLE

Learn how to start your own publication at citylifestyle.com/franchise. Proverbs 3:5-6 Birmingham Lifestyle™ is published monthly by Lifestyle Publications LLC. It is distributed via the US Postal Service to some of the Birmingham area’s most affluent neighborhoods. Articles and advertisements do not necessarily reflect Lifestyle

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inside the issue JANUARY 2 0 2 4 | HEA LT H & W EL L N ES S

18 36

Featured

18 24 28 36 6

24 Departments

Seeking Wellness Near and Far

Birmingham locals reflect on their favorite wellness retreats

Exhale to Excel

Teaching the next generation to relax and breathe

Take Care

One local’s personal reasons to push for colon health

Creating Sustainable Change in the New Year A five-step plan of action

Lifestyle Letter

City Scene

Business Monthly

City List

Trend Setter HEALTH + WELLNESS

Must See HEALTH + WELLNESS

Family Care HEALTH + WELLNESS

Culinary Creations FOOD + BEVERAG E

Healthy Lifestyle HEALTH + WELLNESS

M A K E R O O M FO R A L L O F YO U

CA L L O R FIND US ONLINE TO S C HE D U L E YO U R C O MPL I ME N TA RY D ES I G N C ONS ULTAT ION W I TH A LO CA L D ES I G N E R

CA L I FO R N I AC LO S E TS . C O M

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JANUARY 2024

city scene WHERE NEIGHBORS CAN SEE AND BE SEEN

7 6

Guests enjoyed the lively and delicious TumTum Tree Foundation’s Grand Tasting and Live Auction Dinner at Haven. The TumTum Tree Foundation’s mission is to enrich the lives of children in Alabama who face life-altering and life-threatening illnesses. Birmingham Lifestyle is proud to support TumTum. Photos by Julie Sumerel, Piper Vine.

CONTINUED >

C I T Y SC E N E

Love the Smile You’re With RAEGAN NICHOLS PAT I EN T, H O M EW OO D FA M I LY & CO S M E T IC D E N T IS T RY

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JANUARY 2024

business monthly A R O U N D U P O F N E W S F R O M LO C A L B U S I N E S S E S

Pfeffer Torode Architecture Opens Birmingham Office Pfeffer Torode Architecture proudly announces the opening of its new office on Cobb Lane. Scott Torode will be at the helm of the new Birmingham office. "We believe that architecture should transcend time, leaving an indelible mark on the landscape of memory. This expansion symbolizes our dedication to crafting spaces that honor the past, elevate the present and shape the future of Birmingham," said Jamie Pfeffer, Design Principal and CEO. Photography by Ali Harper

Verde Lusso Now Open in English Village

Alabama Ballet Presents “Giselle”

Alabama's premier clean beauty boutique is now open in English Village. Verde Lusso, previously located in Avondale, is now open at 2004 Cahaba Road. Owner Mary Frances Dale Fleischmann notes the new location doubles the shop's footprint, allowing for a treatment room for holistic facials. Verde Lusso stocks hard-to-find clean brands such as Tammy Fender, Agent Nateur, Le Prunier, Ayuna, OSEA, RMS Beauty and Josh Rosebrook.

The most significant Romantic ballet ever creates the story of Giselle, an innocent girl who is misled into believing the words of her charming admirer. With a broken heart, she dies as a maid and joins the spirits of other maidens who are condemned to exist in the darkness of the forest. Performances will take place alongside the Alabama Symphony Orchestra at the BJCC Concert Hall, February 23-25. Tickets on sale December 26, 2023.

Photography by Stacy k. Allen

Photography by Michael J. Moore

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We have such amazing, innovative business leaders in our community who are proud to serve you, our residents, with class and quality. We’ve compiled some of our top company picks for the services that might be on your mind this month in an effort to make your lives a little easier.

H &

CITY LIST

H LT

KS FOR TOP

the

PIC

Best Plastic Surgeon Rousso Adams Facial Plastic Surgery drrousso.com | 205.930.9595 Core Plastic Surgery coreandassociates.com | 205.397.2100 Grotting Plastic Surgery grottingplasticsurgery.com | 205.930.1600 Cohn Plastic Surgery cohnplasticsurgery.com | 205.590.9900 Hedden & Gunn Plastic Surgery heddenmd.com | 205.980.1744

Best Medical Spa Total on 1st totalon1st.com | 205.933.9108 Skin Wellness Dermatology skinwellness.com | 205.871.7332

Want to suggest a monthly pick? G E T I N T O U C H AT CIT YLIFEST YLE .COM/BIRMINGHAM

C I T Y LIST

Seiler Skin & Cosmetic Laser Center seilerskinandcosmeticlaser.com | 205.870.0204 Smart Skin Med Spa smartskinmedspa.com | 205.968.1301 Vitalogy Wellness and Med-Spa vitalogywellness.com | 205-859-2136

Best Chiropractor Oxmoor Chiropractic oxmoorchiro.com | 205.870.3911 Hug Chiropractic Clinic birminghamchiropractor.net | 205.967.0280 Hassig Family Chiropractic hassigchiropractic.com | 205.879.4046 Witt Chiropractic wittchiro.com | 205.871.1888 Balance Chiropractic awellnessstudio.com | 205.823.7890

Best Physical Therapist NAOS Physical Therapy naostherapy.com | 205.558.8035 EW Motion Therapy Liberty Park ewmotiontherapy.com/physical-therapist-liberty-park-al | 205.383.1000 Over the Mountain PT overthemountainpt.com/ | 205.517.8755 Thrive Physical Therapy and Wellness thriveptal.com | 205.312.7925 TherapySouth Crestline/Mountain Brook therapysouth.com/locations/crestline-mountain-brook | 205.871.0777

Best Dermatologist Gunn Dermatology gunndermatology.com | 205.415.7536 Total Skin & Beauty Dermatology Center totalskinandbeauty.com | 205.933.0987 Renew Dermatology renewdermatology.net | 205.580.1500 Village Dermatology villagedermatology.net | 205.877.9773 Dermatology And Skin Care Center Of Birmingham bhamdermatology.com | 205.978.3336

JANUARY 2 0 2 4 | C I TYL I FE STYL E . C OM/B I R M I N G HA M

FINE JEWELERS

MOTHER DAUGHTER DESIGNERS | GIA GRADUATE GEMOLOGIST AVANIRUPA.COM | MOUNTAIN BROOK VILLAGE | 205.982.4888

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ABOUT Lynlee strongly believes in and supports residential growth in Birmingham. Since obtaining her license in 2014, Lynlee has completed over 337 transactions totaling over $165 million dollars of real estate sold in the area. "I have made a huge effort to be intimately engaged in the central city and surrounding "city suburbs" from Forest Park to Homewood, Mountain Brook and Vestavia, so that I can provide the greatest benefit to my clients, which I strongly believe is market knowledge". Her greatest motivation is her clients: She says, "Success to me is doing what I love every day and knowing that my contributions positively impact my clients, my company, and my city and that I have produced the highest quality work."

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Life in Balance Spa Entry, Miraval Arizona Resort & Spa

WELLNESS Birmingham locals reflect on their favorite retreats

T R E N D SE T T E R | HEALTH + WE LLN E SS

B Y L O C A L S ,

Jamella Stroud leads a meditation at Nurture Retreat, photo by welivebali

F O R L O C A L S

Kristin Rand will lead the upcoming Sacred Stillness Retreat Deanna Pizitz leads Balance Retreats, photo by Rachel and Noah Ray

1 1. N U RT U R E R ET R E AT Nurture Retreat is a somatic yoga experience in Bali, hosted by local yoga therapist and personal trainer, Jamella Stroud. Taking place September 14-21, days include guided meditations, somatic yoga and heart-opening conversations that will empower you to release the past and step into your radiant self. sacredbodyfit.com

2 . SACR ED ST I L L N E SS Sacred Stillness is a winter retreat hosted by local yoga teacher Kristin Rand. Taking place in Blowing Rock, North Carolina February 22-25, participants will reconnect to self with daily meditation, yoga and sharing circles. Be gently guided out of hibernation and into the light. yogalabbham.com

3. BA LA NCE W ELLNESS R ET R E ATS

Balance Wellness Retreats are led by certified integrative nutrition health coach Deanna Pizitz, who says, “I was tired of traveling, gaining weight, feeling bloated and undoing all of the good I had done.” Her niche is helping women over 40 thrive during the second half of life. Last year’s retreat took place on the Mayan Riviera. Follow @wellandworthylife to learn upcoming retreat dates and locations.

CONTINUED > JANUARY 2 0 2 4 | C I TYL I FE STYL E . C OM/B I R M I N G HA M

Spa at Serenbe, Tomas Espinoza Photography

R E C O M M E N D E D

B Y

L O C A L S

The grounds at Miraval Arizona Resort & Spa

We Care Spa

5 . W E C A R E S PA “When I came to We Care Spa in Desert Hot Springs, California for six days of rejuvenation and rest, I knew it had a reputation as the “it-spot” for celebrities. This world-class fasting regimen is paired with holistic therapies like mud wraps, infrared sauna, deep tissue massage and shamanic sessions. I came home feeling full of energy and vibrancy — everything from my exercise performance to my mood improved, and I felt like I had the energy of a teenager again.” wecarespa.com Mary Frances Dale Fleischmann, Verde Lusso Clean Beauty Shop

6 4. SERENBE “I chose Serenbe when looking for a wellness community near Birmingham with a great spa and lots of outdoor activities for my family. I enjoyed a facial with dermaplaning and LED treatments, Ashiatsu massage, Reiki and reflexology services. All of the practitioners were knowledgeable, and I loved the botanical products. I recommend popping in Halsa for a healthy lunch, too!” spaatserenbe.com Megan Wilson, Arlington Family Offices

T R E N D SE T T E R | HEALTH + WE LLN E SS

6 . M I R AVA L A R I Z O N A R E S O R T A N D S PA “Miraval provides the relaxation of a spa with mind-opening modes of therapy like sound healing. I thought I was just going to the desert to get facials and massages, eat organic and relax by the pool. I ended up not only meeting interesting people, but being guided to reflect and challenge myself.” miravalresorts.com/arizona Brooke Wahl, Brooke Wahl Real Estate

7. T H E P E A R L L A G U N A

Afternoon yoga at The Pearl Laguna

“A few summers ago, I spent a week at The Pearl. Days are regimented and consist of morning yoga, a few hours of very intense hiking, long sessions in the infrared sauna, afternoon yoga, weightlifting and massage (yes, daily massage — the best part)! While there’s no alcohol or caffeine onsite, meals are vegan, inventive, and delicious. I’ve never sweated like that before or since, and I’ve never been so satisfied to reach the end of a long day with a steaming cup of veggie broth!” thepearllaguna.com Kali McNutt, Birmingham Lifestyle Publisher

8. BE AU T I F U L NOM A D We asked local frequent flier Catherine Lake for her wellness travel bucket list and discovered Beautiful Nomad, weaving together culture, holistic rituals and celebrations of movement and rejuvenation. Past retreats have taken place in Menorca and Mallorca, Spain, as well as Mérida and Oaxaca, Mexico. The next retreat takes place in Moloka’i, Hawaii this April at the Pu’u O Hōkū Ranch, a family-owned, biodynamic, organic ranch. beautifulnomad.com

Want to join us for the adventure of a lifetime?

A recent Beautiful Nomad retrat, photo by Carley Rudd @carleyscamera

One-of-a-kind experience

for intrepid travelers who love to drive, eat well, sample delicious local wines, and discover exciting new destinations.

The concept is simple – we remove the hassle of vacation planning so you can focus on one thing once you arrive in Nice: sliding behind the wheel of your cabriolet and cruising the most spectacular roads on the planet. Daily routes are meticulously designed to highlight the best roads, villages, restaurants, and sights of the French Riviera.

rivieradrivingtours.com

VB @rivieradrivingtours JANUARY 2 0 2 4 | C I TYL I FE STYL E . C OM/B I R M I N G HA M

A H

O T E EXC L

TEACHING THE NEXT GENERATION TO RELAX AND BREATHE ARTICLE BY JAMELLA STROUD

M UST SE E | HEALTH + W ELLN E SS

Dear Parents, Your child or children are grappling with stress, anxiety, frustration, grief and anger, and they lack the tools to navigate these emotions. How do I know? Because I’ve developed the Exhale To Excel yoga program taught in Birmingham area schools, and this is the feedback I’ve received from students when asked about their motivation to join. I won’t claim surprise at the responses from these fourth to eighth graders, particularly those openly expressing anger, stating, “I have anger issues,” or “I joined yoga to help me manage my anger.” I’m not astonished — I vividly remember being their age and wrestling with similar emotions, without the necessary coping mechanisms. Some might question, “Why are children stressed, anxious, frustrated, grieving or angry when everything is provided for them?” Others may suggest that these children should be more grateful for their worry-free lives. I beg to differ. I empathize because I recall my own childhood anger, stemming from various sources such as my parents’ emotional absence, my mother’s preoccupation with appearances more than my well-being and my father’s struggles with drug use. Additionally, I endured abuse between fourth and eighth grades, further fueling my anger without a proper outlet for release. After a decade of personal growth, healing and becoming a yoga therapist, I established the Exhale to Excel program. Its purpose is to guide children in processing and releasing their emotions in a healthy manner. When emotions linger in the body, they disrupt the nervous system, leading to various disorders like anxiety, oppositional defiant disorder, conduct disorder and attention deficit hyperactivity disorder.

Children without adaptive coping skills resort to maladaptive ones, exacerbating the dysregulation in their bodies and minds. This program aims to instill adaptive coping skills, fostering self-regulation of their nervous systems. This looks like yoga kriyas — which are organ cleansing techniques — and asana, which is mindful movement, specifically the sun salutation, which supports moving the energy of the emotions through the body... not to mention the games that support the students with learning to concentrate and focus in a fun and exciting way. To my surprise, the children's most popular request has been lying in a restorative pose, like shavasana, with eye pillows, while they listen to the tones and feel the vibrations of the sound bowls. It brings me joy when I hear them express feelings of peace, calmness and relaxation after a class, or when they express a desire for daily yoga, stating, “I could stay in here all day.” Witnessing their nervous systems undergo positive regulation is rewarding, and I eagerly anticipate continuing to witness these children exhale and excel in all aspects of life. PS: Parents, your children experience stress, anger, grief and sadness, mirroring your own emotions. They observe and model your coping mechanisms. Without adaptive skills or guidance in co- and self-regulation, they risk experiencing disorders and resorting to maladaptive coping behaviors. I’ve heard teachers and parents joke that they’d like their own yoga class at school — and I believe we all need to exhale to excel. We are all souls living a human experience which includes stress, obligations and more. Learning to BREATHE and to be here now is something we owe ourselves and the next generation. Follow Jamella on Instagram @jamellastroud

JANUARY 2 0 2 4 | C I TYL I FE STYL E . C OM/B I R M I N G HA M

IN A QUEST FOR TRUTH, WE WILL LEAVE NO STONE UNTURNED.

AC H I E V I N G T H E B E S T P O S S I B L E R E S U LT S F O R O U R C L I E N T S T H RO U G H E X C E L L E N C E I N A DVO C AC Y.

G LE N DA CO CHR A N A SSO C I AT E S ATTO R N E YS AT L AW G L E N DAC O C H R A N . C O M

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Every child deserves a safe, permanent home. www.casaofjeffersoncounty.org 26

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TA K E CARE On e local’s pe rson al rea son s t o p u s h fo r c o l o n h e a l t h

ARTICLE BY DANY HOLLINGSWORTH

FAM ILY CA R E | HEALTH + WE LLN E SS

Wow! It’s hard for me to believe it’s 2024. I guess it’s so hard for me to believe because, in many ways, it feels like I’ve lived 100 years in the past few. Anyone else feel like that? I mean, for one, if you’re reading this, then you, too, have made it through to the other side of a global pandemic. You, too, have learned to function in what was once referred to as a “new normal.” (Though I don’t think it’s considered all that “new” anymore.) And if you work in an office setting, you too, have learned how to function in a virtual/hybrid work environment where water cooler talk now all takes place on Zoom or Microsoft Teams, and we are all dressed in our respective “mullet” attire: business casual on top, yoga pants on the bottom or some equivalent thereof. Yes, the world has changed quite a bit over the last few years, and that likely made for some good conversations with friends and family over the most recent holiday season. So, yes, in many ways it’s hard for me to believe that it’s JUST 2024. But for me, I feel like I’ve aged exponentially in a million other ways too, because while all that was going on around all of us, my world was unraveling. My “person” was sick, and he was stoically not telling a soul. My husband of 21 years, Jamey Hollingsworth, the man who would let the common cold incapacitate him from all home life and parenting chores,

stoically didn’t let on he was experiencing so many of the first signs of colorectal cancer. And things I noticed and would ask him about, he just chalked up to aging and his upcoming 50th birthday. And when things started to get even worse, he blamed it on the undercooked lobster dinner I served on Father’s Day – a night we both ended up in the bathroom, but, unlike him, I reemerged and started to feel better a few hours later. But when his symptoms didn’t clear up, he finally went to see a doctor and was scheduled for a colonoscopy that immediately identified a tumor so large and so obviously cancerous, that it couldn’t be removed at that time. Mind you, had he had a colonoscopy at 45, the now-recommended age to first get screened, I wouldn’t be sharing our story with you now because I would have no story to tell. During an early detection colonoscopy, doctors can remove polyps, and had Jamey had one at that age, I wouldn’t be a widow today, and our daughters, now 16 and 19, wouldn’t be fatherless, with no one to vet a boyfriend, see them graduate or one day walk them down the aisle. Yes, the prep work for a colonoscopy is no fun. But you know what is really no fun? Chemotherapy and colostomy bags are way less fun. If you’re reading this, you are probably wondering what the symptoms are. I’m so glad you asked! Symptoms you should watch for include: CONTINUED > JANUARY 2 0 2 4 | C I TYL I FE STYL E . C OM/B I R M I N G HA M

• A change in bowel habits • Diarrhea, constipation or the feeling that the bowel does not empty completely • Discomfort in the abdomen, including frequent gas pains, bloating, fullness, and cramps • Blood in the stool • Stools that look thinner than normal • Weight loss with no known explanation • Persistent fatigue • Unexplained iron deficiency

Fund at Reedgifoundation.com, or join us at the upcoming Spring Corn Hole tournament on April 27 to celebrate Spring, health and happiness during Jamey’s birthday month – a month he should have been turning 53.

And friends, while 45 is now the recommended age to have your first colonoscopy, if you have a family history or you’re experiencing symptoms, go see your doctor and get screened even sooner. And if you know someone who fits any of the aforementioned criteria, encourage them to have a colonoscopy. Believe me, it’s better to be a figurative pain in their butt now than to have a hole in your heart later. Trust me; I speak from experience. Colon and colorectal cancer are both preventable with early detection. And while colonoscopy prep makes for one bad night, grief over losing a loved one lasts forever. So, while New Year’s Eve may be over, you still have all of 2024 to make your health a priority and ensure that this year, and all the years to come, are truly happy. If you would like to help support our efforts to raise awareness about colorectal cancer prevention, you can make a donation to the Hollingsworth Colorectal Cancer Awareness

You can also follow us on Facebook and Instagram at Hollingsworth Colorectal Cancer Awareness Fund. And if you’d like to walk alongside me and my girls as we continue to grow and evolve and share insights, check out the blog, Family-Two-Point-O.com. Lastly, I want to give a big shout-out and thank you to the current board members of the Hollingsworth Foundation. Without all of you, Jamey’s mission to save lives by spreading awareness would not be possible. My appreciation goes out to: • Scott Barringer • Todd Greene • Alan Hand • Carey Hollingsworth Jr. • Warner McGowin • Michael Murphree • Charles Robinson (Past President) • Knight Crocker Sauls (President)

FAM ILY CA R E | HEALTH + WE LLN E SS

“Believe me, it’s better to be a figurative pain in their butt now than to have a hole in your heart later.”

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(205) 259-6447 | abeonawealth.com 2208 University Blvd., Ste. 102 Birmingham, Alabama 35233 Investment advisory services offered through Navigate Wealth Management LLC. JANUARY 2 0 2 4 | C I TYL I FE STYL E . C OM/B I R M I N G HA M

SMOOTHIE BOWLS ARTICLE BY ANGELA BROOCKERD PHOTOGRAPHY BY JANIE JONES

C ULIN A RY C R E AT ION S | F OOD + BE VE RAGE

Pineapple Banana Bowl INGREDIENTS: • 2 cups frozen pineapple • 1 frozen banana • 1 handful spinach (optional) • 1 tablespoon freshly squeezed lemon juice • 1 tablespoon manuka honey (or other natural sweetener) • ¼ inch fresh ginger • ½ cup coconut water

Start your day with a nutritious and vitamin-packed breakfast. Smoothie bowls are a great way to add a variety of fruits and vegetables. Top with chia or flax seeds for an extra omega-3 boost, nuts or seeds for added protein, or sliced fruit for additional vitamins and fiber. Including a hint of turmeric or ginger can aid in digestion and has anti-inflammatory properties. Eating a variety of fruits and vegetables can aid in cellular repair and gut health, and smoothie bowls are a delicious way to incorporate more into your day. Try some of these simple recipes, or create your own combinations to give your health a boost.

TOPPING SUGGESTIONS: • fresh fruit • seeds • pomegranate seeds

Add all ingredients into a blender and blend until smooth. Pour into a bowl and top with desired toppings.

Carrot Orange Bowl INGREDIENTS: • 1 orange or 2 clementines • ½ cup carrots • 1 cup frozen mangos • 1 cup frozen peaches • ½ banana • ½ cup vanilla yogurt • ½ teaspoon turmeric, ground • small pinch of pepper Blend all ingredients until smooth. Top with desired toppings.

Nutty Chocolate Bowl INGREDIENTS: • 2 frozen bananas • 2 tablespoons cacao powder • 2 tablespoons peanut butter (or other nut butter) • 1 date • 1 teaspoon cinnamon • ¼ teaspoon vanilla extract • ¼ cup almond milk or oat milk • 2 tablespoons chia seeds, optional Add all ingredients into a blender and blend until smooth. Pour into a bowl and top with desired toppings. TOPPING SUGGESTIONS: • banana slices • oats • granola • chia seeds • coconut flakes • chopped nuts • cacao nibs

TOPPING SUGGESTIONS: • granola • sliced almonds • berries • ground flax seeds JANUARY 2 0 2 4 | C I TYL I FE STYL E . C OM/BI R M I N G HA M

WISHI NG YOU A HA PP Y NE W Y E A R! F A M I LY L AW • D I V O R C E • M E D I AT I O N

2 0 5 - 8 74 - 8 6 8 0 | W W W. C R I T T E N D E N PA RT N E R S . C O M no representation is made that the quality of legal services to be performed is greater than the quality of legal services performed by other lawyers.

JANUARY 2 0 2 4 | C I TYL I FE STYL E . C OM/B I R M I N G HA M

Creating Sustainable Change in the New Year A FIVE-STEP PLAN OF ACTION

ARTICLE BY EMILIE MAYNOR | PHOTOGRAPHY BY RONI NUBY

H EA LT H Y LIF E ST Y LE | H E ALT H + WE LLN E SS

Over the years, New Year’s messaging has shifted from goals and resolutions to intentions, themes or words of the year. No matter how we soften the language, the sentiment is the same: Resolve to be a “better version” of yourself. Creating change that is truly sustainable and allows you to grow, heal or nourish yourself beyond the New Year hype takes a little digging and mindfulness. Real change takes effort, and that effort is often uncomfortable for ourselves and even those around us. I’ve spent over 10 years in the wellness industry, coaching individuals, retreat groups and corporations on mindful goal setting and sustainable change, as well as providing tools to ease the discomfort of self development. What I’ve learned is, no matter how deep the desire to change is, we are not taught HOW to make change. To understand the how, we have to first get to the why. It’s important to fight the urge to overhaul your entire life or fundamentally change who you are. Asking why means getting curious about your habits, patterns, beliefs, challenges and values to create goals that meet you where you are and respect who you are. Without self-awareness, goals end up unmanageable, vague or arbitrary. Unmanageable goals don’t account for your reality — the time or energy you have available. Vague goals sound like “I want to be healthier”. . . but what does healthy mean, and why do you want it? Arbitrary goals are the “I

shoulds” looping in our minds. They are often based on external influencers, like media, friends or family — for example, following a diet plan you’ve seen online or a friend recommended without considering if it meets your body’s unique needs. Your why is the foundation of change, so let’s explore it. 1. Start With a Self Awareness Brainstorm. Grab a pen and paper, take three deep breaths, and set a timer for three minutes, letting words pour out until the timer stops. Write down words, statements or bullet points that describe how you want to feel, grow or change physically, spiritually, emotionally, socially and professionally. Examples might include: Community. Purpose. Increase daily movement. Exploration/travel. Learn Spanish. Eight hours of sleep. Flexible job. Healing. Spacious. Reduce screen time. Family dinners. 2. Look for Themes. Review your list, looking for themes. Is there a word, feeling or action that jumps out at you? What common threads do you notice — career and finances? Mental health and stress management? I like to circle what stands out for me. Hone in on one to three themes. For each theme, spend a few moments exploring why this theme matters to you. Get really honest with yourself. Is this theme something deeply personal to you? Or something you feel like should be a priority? What do you gain from

“Without self awareness, goals end up unmanageable, vague or arbitrary.”

CONTINUED > JANUARY 2 0 2 4 | C I TYL I FE STYL E . C OM/B I R M I N G HA M

making changes to this area of your life? Picture yourself a year from now, having made changes to this area. How do you feel? These questions give your goals clarity and purpose. 3. Refine Your Goals. Pick one theme to break down into small, specific and manageable goals. Let’s say you choose health/food/fitness. Starting exercising is a priority, but it’s too broad. Consider the following questions to refine and get specific: What types of physical activity resonate with you? If you don’t like biking, let’s not create a goal to start spin classes. Do you prefer group fitness or solo workouts? Home or in person? How much time can you reasonably carve out for exercise? When answering this, be realistic! Don’t over-schedule yourself. What time of day are you most likely to work out? Don’t set a goal to run at 5 a.m. if you’re not a morning person. What resources do you need, such as equipment, apps, trainers or accountability tools? What roadblocks might you encounter, such as time, motivation, illness or travel? 4. Write Out Your Goals. Goals should be written so they are easily assimilated into your life over time. With the example above, you determine you have three hours a week available to exercise and prefer a home workout — and evenings get

busy, so a morning routine will be easier to stick with. You also know that being in nature benefits your mental health. So, your goal might look like a 30-minute Pilates video two or three times per week and a weekly hike or walk in the park. This clarity helps foster gentle, realistic expectations of the changes you’d like to make. Now that you’re clear on what you want to change, why it matters and the next steps to take, look at your calendar, and schedule these action items over the next two weeks. 5. Stay Flexible and Compassionate. Toward the end of week two, take stock. Be honest with yourself about what is and is not working. Does your plan need adjusting? Do you still feel motivated by it? Is an aspect of work or home impeding your success? Even well thought-out plans inevitably meet roadblocks or slip into old, familiar patterns. Give yourself space and grace in these moments. Treat yourself with the same respect and compassion you would offer a friend in your shoes. If your goal needs changing, change it! You are in charge. Flexibility is like a secret weapon for creating sustainable change. Now that you’ve got these tools, I’ll leave you with a radical idea. This works ANY TIME of year. Shocking, I know. Follow these five steps on a Wednesday in June, if you like. You don’t have to wait for the calendar to begin creating sustainable change.

E M I L I E M AY N O R H A S S P E N T OV E R 1 0 Y E A R S I N T H E W E L L N E S S I N D U S T R Y, C OAC H I N G I N D I V I D U A L S , R E T R E AT G R O U P S A N D C O R P O R AT I O N S O N M I N D F U L G OA L S E T T I N G A N D S U S TA I N A B L E C H A N G E .

H EA LT H Y LIF E ST Y LE | H E ALT H + WE LLN E SS

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