Issuu

Health & Wellness

H E A LTH + W E LLN E S S

REST & RESTO RE IN SU LPHU R, O KL AH O M A S P O R T S + R E C R E ATI O N

FU N & FIT LI F E + C U LTU R E

TH E N EW LI FE SEN IO R CAM PUS AN D RO M A BERRY CENTER FO R SEN IO RS JA N UA RY 2 02 4

SHOP THE FARM FOR SOME OF TULSA’S FINEST RETAIL. Dressing for success or a fine evening out. Getting comfortable for a lazy weekend around the house. It’s all about putting on what you love. From the board room to the great outdoors to life’s most unforgettable moments, The Farm offers up all the retail, accessories and variety you could wish for. Come discover it all for yourself.

T H E B E LL A D ON NA

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LIFESTYLE LETTER

January - 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. We approached this issue of Tulsa City 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. When it comes to anything in life - business, finance, food, home and personal health - it's not what you do some days that moves 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 once in a while might be 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. Faith, Hope and Love Poet: Unknown Out of the silent places The young year comes to light, Bringing new pain, new sadness. New care and new delight. Go forth to meet him bravely, The New Year all untried, The things the Old Year left with us Faith, Hope, and Love - abide.

January 2024 PUBLISHER

Kathy Slemp | kslemp@citylifestyle.com CONTRIBUTING WRITERS

C.L. Harmon, Kacie Brown, Andrea Gardner, Angela Broockerd, Claudia Martin-Ayoade, MBA, MS, RD, LD C O N T R I B U T I N G P H OTO G R AP H E R S

Cindy Alvarez@Taste the World Photography, Acrylic Asylum Art, Janie Jones

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 Andrew Sapad LAYOUT DESIGNER Rhiannon Coffman

Here's to you! Happy New Year, K AT H Y S L E M P, P U B L I S H E R @ T U L SAC I T Y L I F E S T Y L E (Photo: Broken Arrow, OK)

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

Visit our Instagram CITYLIFESTYLE.COM/TULSA

L I F E ST Y LE LE T T E R

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 Tulsa City Lifestyle™ is gathered from sources considered to be reliable, but the accuracy of all information cannot be guaranteed.

SURPRISE KINDNESS: Do something nice for a stranger. It’s like being a kindness ninja. FAMILY AND FRIENDS TIME: “Date” your loved ones. It’s like recharging the relationship battery. SAY THANKS A BUNCH: It’s like giving out free smile tickets. CHOOSE CHEERFUL CHUMS: Positivity is like a cold. It’s contagious. BE YOUR OWN BEST FRIEND: Treat yourself kindly. You will be a self-care superhero. ME-TIME: Take time to reflect about your good deeds and oopsies. LISTEN LIKE A PRO: Be a listening detective. Words leave clues and reveal true meaning.

E B R AT I N L G E

YEARS

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

26 10

Featured

10 16 20 26 8

Aging Vibrantly

Exploring LIFE Senior Services’ new 39,000-square-foot hub for Tulsa seniors

The Strongest Links Are Forged In Purpose

16 On the Cover

Departments

Smoothie bowls are a delicious way to incorporate a variety of fruits and vegetables into your day and can aid in cellular repair and gut health.

Lifestyle Letter

Healthy Lifestyle LIFE + CULTURE

Family Care HEALTH + WELLNESS

Hot Spot BEAUTY

Get Active FITNESS

Events

Culinary Creations FOOD + BEVERAG E

Locally Sourced FOOD + BEVERAGE

Rest & Restore

Hotel and spa in Sulphur provide a luxurious getaway

Fun & Fit

Fun ways to stay active this winter

Photography: Janie Jones

EXPLORING LIFE SENIOR SERVICES’ NEW 39,000-SQUARE-FOOT HUB FOR TULSA SENIORS

Aging

Vibrantly ARTICLE BY KACIE BROWN | PHOTOGRAPHY BY CINDY ALVAREZ

H EA LT H Y LIF E ST Y LE | L IF E + CU LT U RE

A walking trail near the new Roma Berry center for Seniors

Pergola

The term “senior” encompasses a broad spectrum of people – from those who have recently retired and are ready to take up new hobbies to those who need supervision and care during the day. Thanks to LIFE Senior Services and their many generous supporters, Tulsa seniors will soon be able to enjoy a comprehensive hub for healthcare and recreation - no matter where they are on that spectrum. LIFE Senior Services, already one of Tulsa’s largest senior service organizations, expects to have programs at the new LIFE Senior Campus and Roma Berry Center for Seniors up and running in January 2024. The newly renovated, 39,000-square-foot development is located just off 51st Street between Sheridan and Memorial. As President and CEO Eileen Bradshaw said, it puts LIFE Senior Services’ three main branches under one roof: the LIFE PACE clinic, the Active Senior Center, and the Adult Day Health program. “It’s really maximizing the array of options that we can offer to seniors,” Bradshaw said. It’s also making community convenient. Seniors will be able to attend appointments at the LIFE PACE clinic, which provides medical care, social services, and meals, and enjoy others’ company at the new Active Senior Center’s basketball and pickleball courts, fully equipped art studio, and more – all in one visit. Bradshaw said the campus will be particularly transformative for participants in the organization’s Adult Day Health program, which serves seniors who aren’t safe at home alone during the day. “It’s very secure, all fenced-in, but it’s got beautiful outdoor walking trails that are wheelchair accessible, a huge patio, a big, expansive room with CONTINUED >

JANUARY 2 0 2 4 | C I TYL I FE STYL E . C O M / T UL SA

Construction of the new theatre inside the Roma Berry Center.

lots of light for activities, and even a quiet room for those whose dementia has them feeling more agitated,” she said. Creating a new hub for Tulsa seniors also means giving couples and friends a place to go together, even if they’re at different points in the aging process. “This would allow one spouse to come and play cards or pickleball or take guitar lessons, and the other to go to adult day health and hang out with folks there, and they could go home together,” Bradshaw said. LIFE Senior Services has known for years that they’d wanted to create a centrally located hub for Tulsa seniors. But its elements began falling into place during the pandemic, when Bradshaw and her team found Tulsa’s old Bates Elementary School campus, a seemingly perfect site, for sale. “I contacted a very generous woman named Ruth Nelson and told her that we had come across this building that I thought would really change the way we would be able to serve and that if she would like to discuss it, just to give me a call,” Bradshaw said. “I think it was within three minutes that her name was on my caller ID. I still get chills – she was amazing.” Nelson and the development’s many other contributors didn’t just improve life for one type of Tulsa senior. Bradshaw said the new campus speaks to desires all seniors – and all people – have.

Life Senior Services rendering of the new Roma Berry Center for Seniors

H EA LT H Y LIF E ST Y LE | L IF E + CU LT U RE

“We serve folks as young as 50. We have participants in a variety of our programs who are over 100. Some are super active; some need a little more help. We have folks who are low-income, and we have folks who are affluent. What they all have in common is a desire to age as independently and vibrantly as they can – and I think we all want that,” Bradshaw said. “This campus really gives our city a locus point to keep seniors connected and involved, and that’s something that, as a community, we all benefit from.” Visit lifeseniorservices.org to find out more.

JANUARY 2 0 2 4 | C I TYL I FE STYL E . C O M / T UL SA

I’m a teacher at Holland Hall and an alumna.

What makes a Holland Hall

Holland Hall, Tulsa’s PreK-12th

teacher? Someone who is

grade independent Episcopal

passionate, who is a master

academic curriculum, but also more than 30 arts classes,

at their area of study and

state championship athletic

who cares deeply about

teams and faculty members

forming relationships and learning about kids.”

who have time to really know your child. Ask about a private tour and tuition assistance.

— Tyne Shillingford ’03 Upper School Fine Arts Department Chair

hollandhall.org

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THE STRONGEST LINKS ARE Forged In Purpose

Some of the First Call team that works behind the scenes to keep everything running smoothly.

Susan McKemy, owner Joe Wolfe and Kris Wolfe

ARTICLE BY C.L. HARMON | PHOTOGRAPHY BY CINDY ALVAREZ

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

When it comes to our well-being, there are many factors that ensure it. People, of course, are the most important. And each one is connected to the other much like the links in a chain. Each one provides a valuable service, and their link is connected to what others have already pieced together, with the end result of our wellness needs being met. As each finds their place in this chain, they begin to learn that it is actually the chain that needs them - and not so much that they need the chain. It’s called purpose. And purpose is where we matter, where we make a difference. For some, purpose begins when they are set upon a career course. It’s as though they are led by a calling to be part of something that lends their gifts and talents to something that otherwise would be diminished, or even incomplete. Susan McKemy is purpose in motion for a Tulsa company - a new link in a chain that further strengthens what has already been built. The company is First Call, a medical staffing and home care business that began in 1997. This enterprise hosts experts in in-home private duty nurse care, nursing jobs, and general health care staffing services with the tag line: Medical Staffing, Home Care, and Sitter Specialists. They currently own three locations, each overseen by a manager who lives in the community they serve. Any good business realizes the importance of each link that is added to its existing chain. They understand that they must be able to support the weight CONTINUED >

Susan McKemy

JANUARY 2 0 2 4 | C I TYL I FE STYL E . C O M / T UL SA

“I love it here! I had a choice between Tulsa and Dallas as to where I could move when I accepted the job. I had never been to Tulsa, and after traveling to both, it was a very easy choice to pick Tulsa. I absolutely love it,” of the links being added while still protecting those before it. And this is where McKemy fits into this chain. Though not a nurse or medical practitioner, she is anything but a weak link. In fact, First Call believes so much in her strength and abilities to manage and strengthen its chain, owner Joe Wolfe convinced her to uproot from her home in Tucson, Arizona, and plant roots in Tulsa. Now serving as the new Vice-President of Operations, she has quickly become the asset the owners knew she would be. Her climb to the top of the chain would begin years earlier in the mid-nineties, while working in mid-management roles in the staffing industry. But it would be a new opportunity in December of 2001 that would bring a new leader and mentor into her life who would see her great potential. Chris Sanders would play a pivotal role both then and now for McKemy, first giving her opportunity and experience while setting her on a course that would eventually lead her to a vice-presidency at First Call. Upon accepting employment with Sanders, the first time, she found her new role on the West Coast exciting and challenging. It saw her overseeing nurse staffing agencies in Arizona, Texas, California, and Colorado - a position she thrived in as she learned the importance that administration plays in the medical servicing field. Twenty-one years later, Sanders would

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

offer her another opportunity, one she could not refuse. Retired from the company she and McKemy worked for, Sanders had become partners with First Call owner Joe Wolfe. Knowing what talent and drive McKemy could offer to this company chain, she hoped to bring her to Tulsa. It wouldn’t be long before she made that first call to McKemy. With the timing in her life perfect, she accepted the position of vice president in April of last year and left Arizona for Tulsa, a place she has quickly grown smitten with. “I love it here! I had a choice between Tulsa and Dallas as to where I could move when I accepted the job. I had never been to Tulsa, and after traveling to both, it was a very easy choice to pick Tulsa. I absolutely love it,” she said. She further loves the community spirit and involvement, and its status of being a tight-knit community. “It’s a career dream to be part of what Joe Wolfe has built. I hear so many compliments in the industry about how he has run his business. I love being here,” McKemy said. She seems to have found her place as a strong link in this new chain - and in a beautiful city to live, to boot. And though there were many roads traveled to finally settle here, each was one of purpose, just as each link has been. And because of her dedication to each chain she has been attached to, First Call has gained yet another strong link of support for all those who know well-being matters first.

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The Artesian Hotel towers majestically above the town of Sulphur.

HOTEL AND SPA IN SULPHUR PROVIDE A LUXURIOUS GETAWAY

Rest & Restore ARTICLE BY ANDREA GARDNER | PHOTOGRAPHY BY ACRYLIC ASYLUM ART

Director Rhonda Pitmon (right) poses with Assistant Director Melinda Culbertson (left) and employee Derrek Thompson. (center), and Director Rhonda Pitmon.

H OT SP OT | B E AU T Y

The Bathhouse with oversized whirlpool is open to all hotel guests.

“

“ My h o p e i s t h a t ou r g ue s t s f i n d h e a l i n g of t h e m i n d , b o d y a n d s ou l .”

The beginning of a new year is one of my favorite times of the year! After the madness of a busy holiday season, the new year signals a time to reset. Each January, we have an opportunity to reflect on who we are, who we wish to be, and how we choose to approach life’s coming challenges. The chaos we endured last year can, thankfully, be remedied with a few days of indulgence and pampering. Just two and a half hours from Tulsa, the Artesian Hotel & Sole-renity Spa in Sulphur, Oklahoma, is the perfect destination for such a retreat. The 81-room resort offers ample opportunities for rest and restoration. “The original Artesian Hotel was an oasis of luxury, tucked away near the restorative springs of Sulphur,” explains General Manager Logan Curry. “Today, [it is] Oklahoma’s foremost destination for pampering, dining, gaming and indulgent relaxation.” Elegantly styled with cream-colored marble and richly stained wood, the hotel is luxuriously furnished with cozy sitting areas. The Fountain Club Lounge nestled behind the foyer is a refined setting for a cocktail or light snack, and The Springs Restaurant serves homestyle-inspired fare with sweeping vistas of the nearby national park. There is even a casino tastefully located in an adjoining building for those interested in trying their luck. The Bathhouse, however, is the refuge I would recommend for the weary traveler. In addition to an indoor-outdoor pool and lounge spaces, it features an “oversized whirlpool [with] a stone waterfall and tiled pool with six separate seating areas that can accommodate four to six people each. Together, the cascading falls, churning water and LED lighting combine for a relaxing way to unwind.” Sole-renity Spa – named one of the Top 100 Spas by Spas of America for the past five years – is the Artesian’s

true gem. Director Rhonda Pitmon has carefully cultivated a cornucopia of indulgent services: from simple manicures and pedicures to the latest trends in spa and wellness services, such as oxygen-infused body treatments, raindrop therapy, and advanced skincare technology. In addition to use of the on-site gym, Sole-renity Spa guests enjoy separate men’s and women’s locker rooms featuring relaxation areas and hydrotherapy facilities, including a detoxifying dry sauna and eucalyptus-infused steam room. A sulfur hydra soak is available for those wishing to pay homage to Sulphur’s natural mineral springs, and special aromatherapy blends transform scrubs, wraps, facials, and massages into rituals of healing and stress reduction. With Assistant Director Melinda Culbertson, Pitmon has cultivated a staff of skilled technicians dedicated to providing exceptional care and is continually looking for new ways to enhance guests’ experience. Sole-renity has recently added a high-end line of essential oils by Aromatherapy Associates to their treatments. This year, Pitmon looks forward to introducing a custom essential oil signature scent for Sole-renity Spa. Sole-renity Spa offers monthly wellness memberships for guests wishing to use spa amenities, such as the on-site gym and hydrotherapy, and receive discounts on products and services. Royal treatment is not reserved for adults only. Little Soles Kid’s Spa, decorated in vibrant colors and miniature pedicure thrones, specializes in child-sized spa parties complete with “soaks and scrubs, yummy smelling lotions, face masks and tiaras, glitter tattoos, and nail polish in every color.” Visit ArtesianHotel.com or call (855) 455-5255 to plan your getaway. CONTINUED >

JANUARY 2 0 2 4 | C I TYL I FE STYL E . C O M / T UL SA

The exterior of the Artesian houses boutiques and treats.

The Fountain Club offers a refined setting for a drink.

“ 22

H OT SP OT | B E AU T Y

Eve r yo n e d e s e r ve s a l it t le pampering sometimes.

”

HEALING WATERS

Sulphur’s mineral water springs have long been a mecca for those seeking healing, as soaks were prescribed for a variety of ailments. While aristocrats in Europe flocked to resort towns to “take the waters” during the late 19th Century, so too did Americans seek places like Sulphur’s springs. The original Artesian Hotel was built in 1904 amidst this craze which saw tourists and celebrities clamoring to southern Oklahoma. Though a fire destroyed it in the 1960s, the Chickasaw Nation graciously rebuilt the Artesian Hotel in the same design in 2014, so that future generations could enjoy the healing waters.

The nearby 187-acre Chickasaw National Recreation Area promises restoration amidst nature’s beauty. Along over 20 miles of trails – some offering short, purposeful walks and others more challenging excursions, nature enthusiasts can spot birds and bison in grassland prairies or hike through forest terrain. Freshwater streams and waterfalls provide a peaceful backdrop for reflection while Lake of the Arbuckles has places for swimming, fishing and boating. The park also has six campgrounds for RV and tent camping. It was named one of the 10 Best National Parks for RV Camping for 2023 by USA Today. For more information about the National Park, visit nps.gov/chic. CONTINUED >

Spa hallway and treatment rooms are decorated with calm and soothing colors.

JANUARY 2 0 2 4 | C I TYL I FE STYL E . C O M / T UL SA

Guests are given Egyptian cotton robes to enjoy during their spa experience.

Every inch of Sole-renity Spa encourages relaxation.

“ Sole-renity Spa's lobby showcases products like high-end skincare and fragrance lines.

H OT SP OT | BEAUTY

“ We a re h e re t o h e l p p e o p l e l i ve we l l .”

”

Your Neighborhood Children’s Toy Store TOYS • BOOKS • GAMES • PUZZLES • CRAFTS

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ARTICLE BY ANDREA GARDNER

Fun & Fit FUN WAYS TO STAY ACTIVE THIS WINTER

C o u n t r y We ster n Da n ci n g Yeehaw! Learn the two-step or country waltz during group lessons every Tuesday with the Tulsa Country Western Dance Association. They meet at LaFortune Park Community Center. Beginner’s lessons are 6-7pm. Learn more at tcwda.net.

A xe Throw ing This fun activity is also a great workout for your arms, shoulders, and back. Got Wood? has two locations throughout the city and offers 8-week leagues for axe and knife throwing. Learn more at gotwoodaxe.com.

Spor ts C oaching Be active while doing good! Youth sports programs, such as those at YMCA Tulsa, rely on volunteers to coach teams. They provide training and tools for new coaches. Learn more at ymcatulsa.org/sports.

Sw i n g Dan c i ng

Rolle r S kating

“It don’t mean a thing if it ain’t got that swing!” Tulsa SwingDance Club does beginner’s classes every Sunday at 5 p.m. followed by open dancing. Learn more at tulsaswingdanceclub.net.

Get some cardio as you head back to the 80s or 90s. SKATES Rollertainment has everything from family-friendly sessions to adults-only parties. They also offer private lessons for all levels. Learn more at skatescenter.com.

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JANUARY 2024

events A S E L E C T I O N O F U P C O M I N G LO C A L E V E N T S

JA NUA RY 1 7 T H

Michael Cavanaugh: The Music of Elton John & Billy Joel BAPAC, 701 S Main St Broken Arrow, OK 74012 | 7:30 PM Michael Cavanaugh, star of the hit Broadway musical “Movin’ Out,” will perform at the Broken Arrow PAC this month! Handpicked by Billy Joel to star in “Movin’ Out,” Cavanaugh evokes a style rivaling the Piano Man. He's a charismatic performer you won't want to miss! Buy tickets at brokenarrowpac.com. JA NUA RY 1 9 T H - F E BRUARY 4TH

Annie at the TPAC TPAC, 110 E 2nd St Tulsa, OK 74103 | 8:00 PM With equal measures of pluck and positivity, Little Orphan Annie charms everyone's hearts despite a next-to-nothing start in Depression-era New York City. See the classic musical this month and next at the TPAC. Buy tickets at tulsapac.com. JA NUA RY 2 7 T H

Signature Symphony: Inspirations VanTrease PACE, 10300 E 81st Street Tulsa, OK 74133 | 7:30 PM Hear an adaptation of Georges Bizet’s fiery and controversial Carmen, an homage to English composer Thomas Tallis, and a feature of the Tulsa Youth Symphony at this January 27th concert. Find out more and buy tickets at signaturesymphony.org. JA NUA RY 2 9 T H - 3 1 ST

Green Country Home & Garden Show Expo Square Exchange Center, 4145 E 21st St Tulsa, OK 74114 | 12:00 PM Attend the annual Green Country Home & Garden Show at the Expo Square's Exchange Center for home and garden inspiration from more than 100 vendors. Admission is free! Find out more at exposquare.com. JA NUA RY 3 0 T H

MANIA the ABBA Tribute COX Business Convention Center, 100 Civic Center Tulsa, OK 74103 | 7:30 PM From London’s West End to Worcester, MANIA the ABBA tribute is headlining the Cox Business Convention Center on Tuesday, January 30th! In an exhilarating, two-hour recreation of one of ABBA’s most memorable concerts, MANIA brings to life the flamboyance of the '70s. Buy tickets at coxcentertulsa.com. F EB RUA RY 2 N D

Tulsa Town Hall: Rosanne Cash TPAC, 110 E 2nd St Tulsa, OK 74103 | 10:30 AM Guitar in hand, Rosanne Cash weaves stories of her fascinating life, her remarkable career in Americana and country music, and the challenges that lie ahead. She honed her craft traveling with her father, Johnny and has been one of the most compelling figures in popular music for over thirty years. To hear her speak, purchase tickets at tulsatownhall.com.

Want to be featured? G E T I N T O U C H AT C I T Y L I F E S T Y L E . C O M / T U L S A

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SMOOTHIE BOWLS ARTICLE BY ANGELA BROOCKERD PHOTOGRAPHY BY JANIE JONES

C ULIN A RY C R E AT ION S | FOOD+ BEVERAG E

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 this simple recipe, or create your own combination to give your health a boost.

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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. TOPPING SUGGESTIONS: • granola • sliced almonds • berries • ground flax seeds JANUARY 2 0 2 4 | C I TYL I FE STYL E . C O M / T UL SA

W H AT’S IN YOUR CART? H E A LT H Y A N D A F F O R DA B L E M E A L P R E P F O R YO U R L I F E !

If you find yourself skipping meals because you don’t have time, or if you believe eating healthy is unaffordable, fear not and read on! As a dietitian, I can tell you that eating healthy is easier than you think if you follow these tips:

ARTICLE BY CLAUDIA MARTIN-AYOADE, MBA, MS, RD, LD PHOTOGRAPHY BY JANIE JONES

LOCA LLY SOU R CE D | F OOD + BEVERAGE

TIP #1 YOU CAN STILL HAVE A VARIETY OF HEALTHY AND DELICIOUS FOODS BY PLANNING AND PREPPING YOUR MEALS FOR THE WEEK. • Preparing whole meals or dishes ahead of time saves a lot of time for busy people. • Ingredients required for specific meals can be prepped ahead of time to reduce total cooking time in the kitchen. • Having pre-prepared meals on hand can also reduce portion size and help you reach your nutrition and wellness goals. • Choose microwave and freezer safe containers for proper storage, including BPA-free plastic, flexible silicone or glassware containers. CONTINUED > JANUARY 2 0 2 4 | C I TYL I FE STYL E . C O M / T UL SA

TIP #2

TIP #3

C H O O S E I N G R E D I E N T S T H AT A R E V E R S AT I L E A N D C A N B E U S E D I N M U LT I P L E M E A L S TO R E D U C E WAS T E A N D SAV E M O N E Y.

M A K E A G R O C E RY L I S T B E F O R E YO U G O S H O P P I N G .

• Example: Choose familiar recipes for tacos, chili or spaghetti in the same week to use all your ground beef or turkey. I brown the ground beef and portion it in freezer bags flattened out for space saving freezing and time-saving cooking. • Pre-cut vegetables can be used for fresh ready-to-eat meals that do not require cooking, like salads and sandwiches or as part of a cooked recipe. Include leftovers in meal planning. • I also cut up ripe fresh fruits and freeze them to use in smoothies instead of throwing them out. • Frozen fruits and vegetables often cost less and last longer than fresh ones. They retain high-quality nutrients because they are frozen immediately after being harvested. • Most frozen vegetables have no additives and preservatives, but some may contain added seasonings, salt, sugar or sauces. Avoid added ingredients by paying attention to the label and ingredient list.

• A list helps limit distractions, keep you on budget, restricts unhealthy impulse purchases and reduces multiple trips for forgotten items. • Buy kitchen staples to have on hand to make quick simple meals like canned tomatoes, tuna fish or salmon, corn, your favorite beans and grains such as rice, quinoa, barley, farro and whole grain pasta. • Plan your menus based on grocery store sales and produce that are in season and add beans for plantbased protein. • Buy extra staples when they are on sale, and don’t overlook the bulk bins to buy just the amount you need. • Buy pre-prepped items in the grocery store to further save time or use the salad bar for small servings.

TIP #4 T RY N OT TO G R O C E RY S H O P W H E N YO U A R E H U N G RY. • Everything looks delicious when you are hungry, and this could lead to unnecessary and unhealthy food purchases. • The additional calories may not be needed, and food could be wasted if not eaten.

MEAL PREPPING CAN IMPROVE Y O U R H E A LT H A N D YOU R L I F E !

TIP #5 H E A LT H Y S N AC K S A R E P O S S I B L E . The total amount of snacks you prepare will depend on the required number of snacks planned daily, based on your health and wellness goals.

M Y S N AC K S O F C H O I C E I N C LU D E : • • • •

Nut butters with crackers or pretzels Fresh fruit (whole or pre-cut) Sliced vegetables String cheese, Greek yogurt, cottage cheese, hummus • Home-made trail mix with dried fruit, unsalted nuts and seeds, to limit sugar and sodium intake Portioning snacks during your overall meal prep prevents mindless snacking without knowing how much you are actually eating.

Claudia Martin-Ayoade, MBA, MS, RDN, LD, is a registered dietitian/nutritionist at agesmartnutrition.com

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