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LIFESTYLE LETTER

Health & Wellness For many of us, this time of year is full of excitement. It presents us with a reset, new horizons and goals to pursue. But for others, January can be a reminder of failed attempts from years past and the burden of expectation that this year will be different. We approached this issue of Lake Murray Lifestyle from a mindset of not supplying quick fixes to check boxes in the short term, but valuing what is sustainable over the long haul. We wanted to provide inspiration for making lasting, realistic, long-term improvements to your physical, emotional and mental health. We're excited to share so many insightful stories from local area health and wellness professionals. Keep reading to learn from fitness coach, Hannah as well as holistic health and wellness expert, Dr. Kimbi Marenakos. You will also love stepping away from the daily grind as you plan your next getaway at a Carolina retreat. You may also find yourself adding to your grocery list- these smoothie bowl recipes are not only nutritious, but satisfying, too! When it comes to anything in life - business, finance, food, home and personal health – it’s not what you do some days that move the needle - it’s what you do MOST days. For better or worse! For instance, taking a vacation every day would be financially and practically unfeasible, but taking a trip a few times a year is doable. Having a beautiful steak dinner with a few cocktails and creme brulee every night for dinner isn’t best for your health, but doing so in moderation is completely fine! It’s not the sometimes choices we make, it’s the most of the time choices. So plan the vacation AND work to establish more regular rest in your work week. Join a fitness community or gym AND enjoy that dessert you’ve been wanting to try. It’s not what you do some days - it’s what you do most days that will lead to a more peaceful, filling and fabulous year. Here’s to you! We’re rooting for you.

D AV I D H AY T H , P U B L I S H E R @ L A K E M U R R AY L I F E S T Y L E

January 2024 PUBLISHER

David Hayth | david.hayth@citylifestyle.com E D I TO R

Alexandra Hill | alexandra.hill@citylifestyle.com

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 Rachel Collins LAYOUT DESIGNER Emily Lisenbee

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

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Publications’ opinions. No portion of this magazine may be reproduced in any form without written consent. Lifestyle Publications does not assume responsibility for statements made by advertisers or editorial contributors. Information in Lake Murray Lifestyle™ is gathered from sources considered to be reliable, but the accuracy of all information cannot be guaranteed.

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JANUARY 2 0 2 4 | C I TYL I FE STYL E . C OM/LA KE M UR R AY

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

24 12

Featured

18 24 30 8

The Transformative Power of Strength Training Not only for your body, but also your mind

Trendy Topics in Wellness A Dietitian’s Perspective

Carolinas On My Mind

These special hotel spas will help you find your zen in 2024

The Scoop on Injectable Peptides How They're Changing the Game, and More!

30 On the Cover

Departments

Dr. Kimbi Marenakos is a National Board Certified Family Nurse Practitioner and Behavioral Health Specialist. Dr. Kimbi is passionate about both providing and promoting healthcare that recognizes the interdependence of body, mind, and spirit.

Lifestyle Letter

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THE TRANSFORMATIVE POWER OF strength training

NOT ONLY FOR YOUR BODY, BUT ALSO YOUR MIND ARTICLE BY HANNAH KINSOLVING PHOTOGRAPHY BY ADRIANNA EARGLE, @ADRIANNAJOYPHOTO

G E T ACT IV E | HEALTH + WE LLN E SS

One of the most amazing feats of our modern day society is our advancement in science. We now know from countless studies, that strength training has emerged as a dynamic leader in the journey to optimal health and wellness. It builds a strong physical body, fortifies mental health and instills discipline in a culture with more convenience than ever. The best part about this form of exercise is that all you need is your own body. We can enhance and progress this practice by adding weight and manipulating all kinds of factors, but the best place to start is simply the resistance of your own body weight. Integrating strength training into your routine will always contribute to a more resilient and empowered version of yourself. On a personal note, resistance training helped me in more ways than I can count. The skills I had to develop to progress in strength, like discipline and consistency, created a foundation of confidence and self-esteem that took me to new levels in every single area of my life. I want to share with you a short list of the top physical and mental benefits you can gain by incorporating strength training into your life.

1. PHYSICAL BENEFITS:

The #1 Anti-aging “magic pill” Bone density • As we age, maintaining bone density becomes crucial to prevent conditions like osteopenia and osteoporosis. Strength training exerts stress on the bones, stimulating the production of osteoblasts, the cells responsible for bone formation. This not only helps in preventing bone loss, but can also enhance bone density, promoting skeletal health. Resistance training reduces the risk of injury due to falls, which typically occur in bone density loss. Joint mobility • Unlike flexibility, which is the muscles being stretched, mobility must CONTINUED >

JANUARY 2 0 2 4 | C I TYL I FE STYL E . C OM/LA KE M UR R AY

The best part about this form of exercise is that all you need is your own body. be improved by moving through challenging ranges of motion with control. You can expect improved posture, balance and overall stability as a result of strength training.

Metabolism Boost/Body Composition • Beyond the immediate effects on muscle, resistance training plays a pivotal role in revving up the metabolism. Why should you care about a boosted metabolism? The short answer is, muscle requires more energy, meaning you’ll be burning more calories any given day, all day - not just during exercise. • Strength training will build and shape your body, enhance muscle tone and improve endurance. It will also make fat loss and weight management MUCH easier to sustain. Prevent, control and reverse chronic disease • There are a few main ways resistance training manages chronic conditions such as diabetes, cardiovascular disease, and arthritis: • Improving insulin sensitivity (no other form of exercise does this) • Regulating blood pressure • Enhancing overall cardiovascular health

2. MENTAL BENEFITS

Resilience for hard things in life • If you do the hardest thing in the gym, it gives you perspective for the rest of your day. • Anxiety and depression

G E T ACT IV E | HEALTH + WE LLN E SS

• As good as or better than leading medications at treating these mental health conditions. • Engaging in regular strength training has been linked to improved mood, reduced anxiety, and enhanced cognitive function. The discipline required for consistency instills a sense of accomplishment and boosts self-esteem, contributing to a positive mental outlook.

• Enhanced cognitive function (anti-dementia/Alzheimer’s) • Community & relationships (HUGE pillar of wellness) • join local gym • invite friends (instead of happy hours) or make new ones Beyond the aesthetic appeal of sculpted muscles, strength training, also known as resistance training, has become an essential piece of longevity. While it once belonged only to bodybuilders and professional athletes, strength training has emerged from the dark corners of the gym and found its place as an empowerment movement. It can be added on its own OR supplement your current exercise routine, and it will ONLY benefit your existing practice - no other form of exercise can claim that! Hannah Kinsolving B.Sc. Kinesiology, NASM CPT, ISSN Certified Sports Nutritionist Follow Hannah on Instagram @hannah_trains

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Trendy Topics in Wellness A DIETITIAN’S PERSPECTIVE PRISMA HEALTH

When it comes to wellness trends or the next big diet, it seems like there’s either a push to pick restrictive eating plans or more generalized advice that may not be effective. Is the Mediterranean diet really the heart-healthy secret to living a healthier, stronger life? Does intermittent fasting really help you lose weight quickly and keep it off? Do probiotics help your digestive system? Lisa Money, RDN, offered details on some trendy nutrition topics, and how to know if they’ll benefit you.

THE MEDITERRANEAN DIET

“You’ll often see the Mediterranean diet suggested not just by those ‘trendy topics in wellness’ articles in magazines, but also by doctors and registered dietitians, too,” said Money. “A recent update on clinical trials showed the Mediterranean diet is still the best overall eating pattern towards lowering your risk of metabolic disease, cardiovascular disease and cancer.” The Mediterranean diet focuses on fruits, vegetables, lean proteins like fish and poultry, and also whole grains, but it doesn’t feature added sugars or salt. Those seeking a lower-sodium diet who still want to enjoy eating flavorful foods often find the Mediterranean diet is a great option and easy to adopt using locally available products like beets, sweet potatoes and collard greens. Money advised her patients to stick with research-based diets instead of trends and look toward combining the Mediterranean diet with healthy lifestyle changes such as getting enough sleep, pursuing regular physical activity and staying connected to neighbors and friends.

INTERMITTENT FASTING

“Intermittent fasting, or IF, is a fairly recent addition to wellness trends,” said Money. “Based on religious fasting practices or how one might eat during times of scarcity, it’s sometimes suggested as a way to help obese adults or

ARTICLE BY PRISMA HEALTH

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

heart patients reduce their body weight or improve their LDL cholesterol.” Generally, people following an intermittent fasting plan eat during a specific period of around 6 to 8 hours per day but don’t eat before or after that time. It doesn’t usually involve restricting the specific types of food you eat, just when you eat them. But what does a registered dietitian have to say? “A review of 40 studies on intermittent fasting showed that it wasn’t any more effective than traditional weight-loss methods and isn’t any easier to follow,” said Money. “There was no significant improvement in health markers like blood pressure, heart rate or fasting glucose. As a dietitian, I wouldn’t consider IF appropriate for everyone. Some groups, like the elderly or very young, could lose lean body mass, and others may find it leads to overeating or an unhealthy fixation on food. It would be especially risky for those recovering from eating disorders like anorexia nervosa or bulimia nervosa.” Money noted that there could be a benefit to following intermittent fasting depending on individual patients, but research just isn’t clear enough to make it something highly recommended.

PROBIOTICS AND PREBIOTICS

“Probiotics are a kind of bacteria found in fermented foods like yogurt, while prebiotics are found in whole grains, fruits and vegetables,” said Money. “Probiotics and prebiotics are considered good bacteria, as they help your body to break down the food you eat in order to get nutrients out of it.” Probiotics have been a trendy topic in wellness for a reason, as they are often helpful for those who take strong antibiotics or who are eating a very low-carbohydrate diet, as both may make it more difficult for the body to break down vitamins, enzymes and medications.

“A recent update on clinical trials showed the Mediterranean diet is still the best overall eating pattern towards lowering your risk of metabolic disease, cardiovascular disease and cancer.” CONTINUED >

JANUARY 2 0 2 4 | C I TYL I FE STYL E . C OM/LA KE M UR R AY

“If you’re interested in eating more probiotics, yogurt, kefir and pickles are examples of fermented foods. Other examples include sauerkraut, kimchi, miso, tempeh, kombucha, certain cheeses and sourdough bread. All offer easy ways to get good bacteria into your diet.”

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

If you’re interested in eating more probiotics, yogurt, kefir and pickles are examples of fermented foods. Other examples include sauerkraut, kimchi, miso, tempeh, kombucha, certain cheeses and sourdough bread. All offer easy ways to get good bacteria into your diet. Another option, if you’re not a fan of fermented foods, is to focus on a high-fiber diet that includes plenty of fruits, vegetables and whole grains, which has been shown to improve the gut biome and help with overall health. “Probiotic or prebiotic supplements are also available, and I would suggest that anyone interested in starting a probiotic should speak with their doctor or dietitian, especially if they’re taking medications that suppress their immune system,” said Money. These supplements are not inspected by the FDA, so you are always safer consuming actual food products listed above, rather than supplements.

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ARTICLE BY SUE G. COLLINS | PHOTOGRAPHY PROVIDED

FROM THE GREAT SMOKY MOUNTAINS TO THE LOWCOUNTRY, THESE SPECIAL HOTEL SPAS WILL HELP YOU FIND YOUR ZEN IN 2024

CAROLINAS ON MY MIND 24

S PA DAY | HEALTH + WELLN E SS

Pluff Mud from the May River is blended and applied after an invigorating full body exfoliation, followed by a therapeutic soak in ocean-inspired, mineral rich botanicals at Spa Montage in Palmetto Bluff, South Carolina. Succumb to an “extreme spa,” alternating heat (eucalyptus-infused steam

Kayaking, paddling, or cruising on the May River is convenient, with 32 miles of waterfront on the property. After exploring the property, explore your inner zen at Spa Montage. Body treatments include the Carolina Kur Experience with exfoliation, a full body mud masque, soak, and massage.

“SPENDING TIME AT MONTAGE MEANS LIVING YOUR BEST LIFE.” room, giant hot tub or sauna) with a quick cold-water plunge and then a required rest to round out your experience. Spa Montage is a 13,000-squarefoot comprehensive spa that will leave you a mere puddle of happiness. Spending time at Montage means living your best life. Whether it’s grabbing a bike and tooling through the canyon of towering oaks or nosing around the neighborhoods of million-dollar (second) homes in Palmetto Bluff, you’ll feel connected. Wake with the birds, grab a coffee in the inn lobby and, and join the Dawn Chorus at Palmetto Bluff. Over 300 species of birds, including an array of migrant birds during the spring create a symphony as the maritime forest comes to life. Hear and see more than 50 species of birds, and learn about their habitats and the preservation efforts of the Palmetto Bluff Conservancy.

Facials for men, women, and teens will target cellular rejuvenation with hydrating collagen enhancements and advanced skincare technology. Couples who want to chill together can book the May River Renewal, 2 1/2 hours with exfoliation, a soak, and Heart of the Bluff Massage. The California Wildflower Ritual (90 or 120 minutes) was created exclusively for Spa Montage celebrating the brand’s Southern California roots with a head-to-toe experience, a bouquet of vibrational technology, heated healing flower poultices, and aromatic essences as inspiration for a very restorative ritual. The experienced Montage therapists undergo hundreds of hours of specialized education and training in order to create truly customized therapies that best address your needs. For those seeking structured wellness, the

CONTINUED >

JANUARY 2 0 2 4 | C I TYL I FE STYL E . C OM/LA KE M UR R AY

hotel’s state-of-the-art fitness facilities boast views of pools and nature. The Movement Studio hosts yoga, pilates, spin, and cardio classes, encouraging you to break a sweat and revitalize your spirit. Personalized sessions, ranging from 30 to 90 minutes, ensure a holistic approach to your well-being. To the mountains! Rugged on the outside, and luxe on the inside, The Swag is a magical mountaintop Relais & Chateau resort at the edge of the Great Smoky Mountains National Park in North Carolina where you’ll meet the most interesting people and find the calm you’ve been craving. Most guests are returning to celebrate a birthday, anniversary or an annual pilgrimage to this beloved resort, joining wildflower or birding hikes and settling into memorable farm-to-table meals in front of a roaring fire. Luxurious guest rooms in the inn and lovely private cottages dotting the rolling property have wood fireplaces (fire starters and plenty of seasoned wood are staples) and swoon-worthy bathrooms. Be sure to book a room with a copper soaking tub, steam shower, sauna, and outdoor shower. After a day of hiking (hundreds of miles of national park are steps away from The

S PA DAY | HEALTH + WELLN E SS

“RUGGED ON THE OUTSIDE, LUXE ON THE INSIDE.” Swag’s dog trot), retreat to your own room for a nap or wander down the hill to The Still Spa. Massages from 60 to 90 minutes and signature facials are choreographed for each guest. The Detoxifying Mud Wrap starts with a gentle dry brush exfoliation (like a lullaby) that stimulates circulation, promotes lymph flow, and smoothes the skin. A warm clay cocoon, steam shower, and healing herbal body oil treatment follow. May your new year be filled with the wonders of nature and the magic of a spa vacation!

MONTAGE PALMETTO BLUFF 477 Mt Pelia Rd, Bluffton, SC Montage.com/palmettobluff

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The Scoop on I n j e c t a b l e Pe p t i d e s HOW THEY'RE CHANGING THE GAME, AND MORE!

ARTICLE BY BY KIMBI MARENAKOS, DNP, FNP-C, LPC

S KIN CA R E | HEALTH + WE LLN E SS

How injectable peptides are changing the game for medical weight loss, and what Big Pharma does not want you to know… January ‘tis the season for earnest (though broken) resolutions and well-intentioned (though unused) gym memberships. We indulged in the figgy pudding and eggnog, and now we vow to do things differently… Again. Statistically, the average adult only experiences a gain of one pound from November to January, but that number adds up over time, and February through October are hardly without temptation. Thanks in part to one highly visible reality television family, therapeutic peptides are dramatically changing the medical weight loss game - and no, you do not have to keep up with the Kardashians or the Jones’ to put these power players to work for you. Peptides were not created in a lab somewhere, they were discovered circulating in the human body. Peptides are small chains of amino acids that serve as messenger molecules delivering instructions to organ systems throughout the body. The specific sequencing of amino acids determines what physiologic function is prompted. One of the first discovered and most well known peptides is insulin. When we eat food, insulin is made by the pancreas to prompt the uptake of glucose from the bloodstream into cells to be used as fuel or be stored for later use. This 1923 Nobel Prize winning discovery revolutionized the treatment of Type I Diabetes Mellitus (T1DM), a condition characterized by hyperglycemia, or high levels of

sugar in the blood, with low or no insulin being produced by the pancreas, often the result of an autoimmune response. In much the same way, glucagon-like peptide-1 (GLP-1) receptor agonists like liraglutide and semaglutide are revolutionizing the treatment and prevention of Type II Diabetes Mellitus (T2DM), a condition characterized by hyperglycemia and insulin resistance, often the result of diet and lifestyle choices. With the average American diet of two full meals and three or more between-meal snacks daily, insulin becomes so ever-present that your cells stop responding to it, and glucose accumulates in the bloodstream wreaking havoc on your health. What becomes of all that excess insulin? As with any hormonal excess (i.e. cortisol or estrogen - another favorite topic I cover with my patients…), it gets stored as fat. This is why metabolic syndrome and obesity are among the strongest risk factors for T2DM and a host of other modern maladies that threaten our healthspan and longevity. The GLP-1 peptides increase insulin production by the pancreas to effectively lower blood sugar. They also delay gastric emptying to keep you feeling full for a longer period of time, and most importantly, they restore signaling between the gut and the brain. They allow digestive hormones such as ghrelin and leptin to communicate hunger and satiety respectively, and this, in turn, inf luences food behaviors. CONTINUED >

“Peptides are small chains of amino acids that serve as messenger molecules delivering instructions to organ systems throughout the body.” JANUARY 2 0 2 4 | C I TYL I FE STYL E . C OM/LA KE M UR R AY

“Patients taking these once weekly subcutaneous injections experience a dramatic reduction in what is known as “food noise,” or intrusive thoughts and a preoccupation with food and dieting.”

S KIN CA R E | HEALTH + WE LLN E SS

Patients taking these once weekly subcutaneous injections experience a dramatic reduction in what is known as “food noise,” or intrusive thoughts and a preoccupation with food and dieting. They feel generally lighter and have fewer symptoms of irritable bowel syndrome. With roughly 90% of the neurotransmitter serotonin being produced in the gut, patients also may experience improvement in affective states like depression and anxiety, and they have even been shown to reduce one’s cravings for alcohol. Either directly or indirectly, GLP-1 peptides benefit every organ system in the body. As with anything that is being used medicinally, every individual will respond differently and there can be unintended effects. For example, if you are taking the peptide for weight loss and are not hyperglycemic, you may experience signs and symptoms of low blood sugar including confusion, dizziness, or hunger. If you have a history of GERD, the delayed gastric emptying may be more provocative of that leaky lower esophageal sphincter. These are not side effects, they are the known mechanism of action of the peptide. If you are working with a trusted healthcare provider trained in peptide therapies, there should be no surprises, except maybe the cost of the brand name product… Remember, before Big Pharma patented them in auto-injecting pens and labeled them “diabetes medications,” these peptides were simply part of the brilliant design of your body. They are your body’s own language

for healing and homeostasis. At The Wellness Loft, we work with licensed and highly vetted compounding pharmacies to make therapeutic human grade peptides (not research grade) available at a fraction of the cost of brand name. We walk with you every step of the way, providing truly personalized and integrative care that aligns with your values, priorities, and goals. Schedule a virtual or in-person New Patient Intake today to learn more about peptides and experience The Wellness Loft difference!

ABOUT DR. KIMBI MARENAKOS

Dr. Kimbi Marenakos is a National Board Certified Family Nurse Practitioner and Behavioral Health Specialist licensed in South Carolina, Minnesota, Connecticut, and Colorado with twenty years of success in clinical practice, life coaching, education, and consulting. Dr. Kimbi is passionate about both providing and promoting healthcare that recognizes the interdependence of body, mind, and spirit. Her practice philosophy is that YOU are the expert on your body, and she is a trustworthy resource for accurate health information and guidance. In the Fall of 2022, Dr. Kimbi made a leap from the machine of corporate healthcare to open her own holistic health and wellness practice. She is excited to bring a more personal and humanistic model of care to the community. Dr. Kimbi lives on James Island with her teenage son, their German Shepherd Penny Lane, and Percy Jackson the tuxedo cat.

D R . K I M B I M A R E N A KO S , D N P, F N P - C , L P C

Board Certified Family Nurse Practitioner Behavioral Health Specialist The Wellness Loft at Ellis Creek Wellness-Loft.com Admin@Wellness-Loft.com Office: 843-608-0158

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SMOOTHIE BOWLS ARTICLE BY ANGELA BROOCKERD PHOTOGRAPHY BY JANIE JONES

C ULIN A RY C R E AT ION S | HEALTH + WEL L NESS

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

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Copyright Tempur-Pedic America, LLC. Allfrom rights reserved. Corner of Sparkleberry & Two Notch Rd. Corner2020 of St. Andrews & PineyNorth Grove Rd. Across Lizard’s Thicket Across the RR tracks from Kroger Across from Bi-Lo at trafﬁc light next to Firehouse Subs