CELEBRATING
YEARS of empowering women
FAYETTE'S LEADING
OBSTETRICS & GYNECOLOGY PRACTICE
The Women's Specialists of Fayette comprise a healthcare team that understands that women have special healthcare needs throughout their lives. Our specialists are trained in the field of women's medicine which includes obstetrical and gynecological services such as pregnancy care, family planning needs and counseling, annual examinations, and minor office surgical procedures.
In addition, specialized care is available in areas such as high risk pregnancy and gynecological/urogynecological surgery
William T. Cook, M.D.
Marlo Carter, M.D.
Matthew Ralsten, M.D.
Nicole E. Quinn, M.D.
Nykia Burke-Bray, MD.
Sarah Grace White, D.O.
wsfayette.com 770-632-9900
1267 Hwy. 54 West, Suite 3200, Fayetteville (Inside Piedmont Fayette Hospital) 403 Westpark Ct, Suite 205 Peachtree City, GA 30269
www.rpsptc.com Call 770-450-1245
200 Westpark Dr. Suite 200 Peachtree City, GA 30269
The aesthetics world is buzzing with excitement as Beautiful Image, a trusted leader in permanent makeup and skincare since 1999, joins forces with Trisha Kennedy Roman, MSN, FNP-BC, NP-C, and the team at Renaissance Peachtree City. This collaboration marks a new era in comprehensive aesthetic care, uniting decades of expertise, innovation, and artistry under one roof. A Team Rooted in Excellence
Trisha Kennedy Roman, MSN, FNP-BC, NPC is a powerhouse in the field of cosmetic injectables, with almost two decades of experience that brings unparalleled precision and artistry to her treatments. Renowned for her focus on natural-looking results and patient safety, Trisha is a respected national trainer and lecturer, sharing her advanced techniques with practitioners across the country. Trisha’s journey in aesthetics began in cosmetic dermatology and she then transitioned her expertise to the plastic surgery realm. In 2015 she collaborated with Renaissance Plastic Surgery to establish Renaissance Peachtree City, offering comprehensive aesthetic services to the local community. Now, with the addition of Beautiful Image in 2025, Renaissance Peachtree City is expanding its offerings to provide an even broader range of highquality, tailored treatments.
In 1999, Andrea Dunn, CPCP, FAAM, founded Beautiful Image and has built a stellar reputation for a meticulous approach to natural permanent cosmetics and skincare. Known for prioritizing honesty, integrity, and customer satisfaction, the team at Beautiful Image delivers personalized solutions that enhance each client’s natural beauty. Specializing in permanent makeup and profound skincare treatments, Beautiful Image is guided by a commitment to results-driven care. Their mission is to provide high-quality permanent cosmetic solutions and skincare treatments that yield visible, lasting improvements. What this means for you
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The Renaissance Peachtree City team is setting a new standard in beauty and skincare— one that prioritizes natural, beautiful results and exceptional care for every client.
Hey Y’all! As I sit down to write this letter, I am filled with a profound sense of gratitude and reflection. This month marks a significant milestone for Southern Woman Magazine—five incredible years of storytelling, community engagement, and celebrating the rich tapestry of Southern culture. When I first embarked on this journey, I envisioned a platform that would not only inform and entertain but also inspire and connect. Over the past five years, we have brought you stories that resonate with the heart and soul of the South—stories of resilience, creativity, and the indomitable spirit of our communities. From the vibrant arts scene to the culinary delights that define our region, each issue has been a labor of love, crafted with the intention of highlighting the voices and experiences that make the South so unique. I want to take this opportunity to thank our incredible team of writers, art directors, photographers, and contributors who have poured their passion and talent into every page. Your dedication has made Southern Woman Magazine a cherished resource for our readers. To our advertisers and partners, thank you for your unwavering support and belief in our vision. Your collaboration has been vital in bringing our stories to life. Most importantly, I want to express my deepest appreciation to you—our readers. Your enthusiasm, feedback, and loyalty have been the driving force behind our growth and evolution. It is your stories that inspire us, and we are honored to serve you through our pages. As we celebrate this milestone, we look forward to continuing to be a part of your lives and to sharing more stories that reflect the heart of the South. In this issue, we invite you to explore features that celebrate our past, present, and future. We hope you find joy, inspiration, and a sense of connection within these pages. Here’s to many more years of Southern Woman Magazine, where we continue to celebrate the beauty, strength, and spirit of Southern women.
Be Blessed, Melanie Denney-Haas Publisher, Owner
CELEB RATIN G
YEARS
of empo wering women 2
SOUTHERN WOMAN
woman
SOUTHERN Publisher Melanie Denney Haas melanie.southernwoman@gmail.com Creative Director Paige Coppett paige.southernwoman@gmail.com Editorial Contributors Bonnie Helander,
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TABLE OF CONTENTS
In This Issue 2 publisher’s Letter 4 table of contents 5 Out & about 6 Fayette Woman; Ellie White Stevens 10 fayette woman: Karen Baraty 12 Southern hospitality 13 piedmont women's heart program 14 empowered woman 16 New year new you 18 spring cleaning and organizing
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22 hair goals 23 Calendar of events 24 rising star: Ashton smith 26 new reads 28 calorie deficit 34 bowl goals
woman SPOTLIGHT ON Ellie White-Stevens: New Majority Owner of The Citizen Story by Bonnie Helander Photos by Chey Holbrook, Chey Photography 6
SOUTHERN WOMAN
LAST DECEMBER The Citizen, our local news source for Fayette County and surrounding communities, changed ownership for the first time since its founding in 1993. The new majority owner is Sharpsburg resident, Ellie-White Stevens, who represents The Pulse PTC, a local media group founded in 2023 by local visionaries, Tricia Stearns and Jason Bass. The group has formally taken the reins from Fayette Publishing, led by long-time editor, Cal Beverly. Reflecting on the change in ownership, Ellie said, “As a group we are looking to continue the legacy that Cal and Joyce Beverly have kept alive —one where this community is the most important priority to this online paper… I hope that we can continue to be a trusted source for news. My goal is to make sure that local citizens know what’s going on, so that we can strengthen our community.” Under this new management, Ellie White-Stevens will serve as the online paper’s editor, while Tricia Stearns will take the role of publisher, and Jason Bass will serve as the digital marketing expert.
The three partners have already made an extraordinary impact in the community. Ellie is a star in local and regional marketing and donates her time, energy and leadership to many community organizations. Tricia, a local realtor, is the founder of the Peachtree City Farmers Market and the Peachtree City Community Garden. Jason is the founder of the Peachtree City Night Market. According to Ellie, “Our team intends to bring our ‘A’ game to operating The Citizen.”
Citizen of the Week feature. Ellie is particularly interested in having more women’s voices heard in the paper. “It will take some time, to get everything going, says Ellie, “but in time, it will happen.”
A vibrant personality with a warm, wide-open smile, Ellie is the perfect person to re-imagine the role and content of The Citizen. She has her finger on the pulse of the community and is involved in many of its local organizations. Ellie is the president of the Business Women of Fayette and Coweta, a member of the Rotary Club of PTC, a member of the American Business Women’s Association (ABWA Griffin) and the Newnan-Coweta Chamber and Fayette Chamber of Commerce. Born in Elkhart, Indiana, Ellie graduated from Calvin University in Grand Rapids, Michigan, with a BA in Communications and a minor in Journalism. When considering a career, Ellie determined that the “first fruits” of her work experience should be donated. She considered this a “faith journey,” sharing her time, energy and passion to help others and make a difference. This commitment led Ellie to Tyrone, Georgia in 1999 to join the staff of Operation Mobilization (OM) in Communications, where she created newsletters and international content for this world-wide Christian organization.
Areas of emphasis for the “new” Citizen will include high school sports, a Pet of the Week segment, book reviews, gardening, spotlights on local people who are doing amazing things, and a
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This faith journey with OM led Ellie to an unexpected blessing - she met her future husband, Matt White, who was also working with OM at the time. Matt and Ellie married in 2001. Soon after, Matt made the decision to return to school, and enrolled at the Atlanta Institute of Music, specializing in the guitar. Ellie, realizing she needed to provide more financial security for her new family, took a job in Atlanta with INROADS, an organization founded to advance diverse youth in corporate America, placing underrepresented youth from high school and college in internships with corporations.
In 2002, Ellie realized the Atlanta commute wasn’t working for her family, (which now included two small boys) and she pivoted again and took a job as an advertising sales representative with Fayette Publishing that produced The Citizen newspaper and Fayette Woman magazine, managed by Cal and Joyce Beverly. Ellie already had an acquaintance with the Beverlys. Husband, Matt, was giving guitar lessons to Joyce’s son! Ellie worked for seven enjoyable years at The Citizen, and left as the company’s top salesperson.
After the financial downturn in 2008, Ellie realized she needed to take some time to determine her next steps. She ventured out to start her own business in 2009, which is creatively called Dirt1x (Do It Right the First Time). Ellie’s boutique marketing agency provides growth strategies, including branding, sales materials, websites and direct mail. She has built a thriving company through strong network relationships and through volunteering in the community.
According to Ellie, “God opened doors for me and continues to do so to this day. I have enjoyed the best clients and the best people as great mentors and coaches along the way. I have structured my business so I have time in the day to add a project or two that is meaningful to me. I off-loaded all the things in my life I did not enjoy doing.”
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SOUTHERN WOMAN
Two unusual and quirky things Ellie does enjoy doing in her down time are singing opera and streaming Korean dramas. Ellie actually went to college on a vocal scholarship and is trained in opera! Ellie loves the symmetrical and tidy story arch of Korean dramas which completes the drama and character development in just one season, with no frustrating cliff-hangers! Ellie and Matt are the proud parents of two exceptional adult sons, Ash and Nathan – superb scholars who have won many honors. Ash graduated from Georgia Tech with a BS in Math and minor in Economics, and then received an MS in Actuarial Science from the University of Iowa. Nathan will graduate in the spring from Georgia Tech with a BS in Mechanical Engineering.
Her love of our community is what drives Ellie to continue the great legacy of The Citizen and even take it to new heights. “The kind of reporting I want to do is to reflect the very nature of this community. I feel this is one of the very best places on the planet to live – our quality of life is so amazing. The
people I have met here are the most kind, generous and decent human beings that exist – this is by far the best place to be running The Citizen. A great by-product should be that everyone’s property values will go up because more people will see what an amazing place this is and will want to live here!” Ellie and her team encourage the local business community to get behind them and support what they are doing to enhance our community through their marketing dollars. “Provided we have the readers and eyeballs on the stories, we are creating powerful marketing opportunities. Publications like The Citizen and Southern Woman magazine are vital to keep our community together. We help keep business strong.”
FOR MORE INFORMATION VISIT:
THECITIZEN.COM
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Fwoman’ AYETTEs
Women of resilience exemplify strength, determination, and perseverance amid adversity. They confront challenges with grace and courage, often breaking barriers and inspiring change. By using their experiences to fuel success, they impact society through activism, leadership, and everyday bravery, serving as symbols of hope and empowerment for future generations.
WOMEN OF RESILIENCE
In the heart of Peachtree City, Georgia, where laughter and joy flow as freely as the trails winding through its picturesque landscape, there lives a remarkable woman named Karen Baraty. My sister, Karen, has faced extraordinary challenges over the past 25 years, battling Multiple Sclerosis with an unwavering spirit that shines brighter than any hardship she has encountered. As transitioned from walking with a cane to maneuvering her electric wheelchair, I watched in awe as Karen adapted to her changing abilities. Now, with only the use of her right hand and arm, she has transformed her struggles into a beautiful expression of love and humor that resonates throughout our community.
Every month, without fail, Karen dedicates herself to hand-painting a whimsical sign that she posts along the cart path behind her home, overlooking the serene waters of Lake Peachtree. These signs are not just art; they are beacons of laughter, each one adorned with her witty musings and charming drawings. As hundreds of passersby stop to read her creations, Karen and her husband, Bill, often sit on their deck, basking in the joy they bring to others.
KAREN BARATY
A Sister's Tribute: Celebrating Karen Baraty
“She is a shining example of resilience, creativity, and love.” 10 SOUTHERN WOMAN
The sight of people stopping, laughing, and even taking pictures of her monthly masterpieces fills their hearts with warmth and pride. What amazes me most is that Karen creates these signs entirely on her own. No one helps her with the drawing, painting, or lettering. It’s her way of spreading joy, a mission she undertakes with relentless determination. She never repeats a sign, each one a unique reflection of her creative spirit. In fact, a whole room in their home is dedicated to showcasing her previous works— each sign a testament to her resilience and creativity. Through her art, Karen has become a beloved figure in our community, a source of inspiration for all who encounter her delightful creations.
She embodies the essence of a true Fayette Woman, using her gifts to uplift others despite her own challenges. Her spirit is indefatigable, and to me, she is nothing short of a "she-ro." As I reflect on Karen's journey, I am filled with pride and admiration. Her ability to find joy in the smallest of things, to bring laughter to others, and to face each day with a smile is a remarkable testament to her character.
With love and admiration,
Susan Naschke, Proud Sister of Karen Baraty Peachtree City, Georgia
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Southern Embracing
HOSPITALITY
in Everyday Life in the South
Hospitality isn’t just a practice; it’s a way of life. I still remember the first time I attended a backyard barbecue at my neighbor’s house. The sun was setting, casting a warm, golden glow over the gathering as laughter filled the air. Plates overflowing with fried chicken, cornbread, and sweet tea were passed around, while stories flowed as freely as the drinks. This experience encapsulates what Southern hospitality is all about: warmth, generosity, and a sense of community that invites everyone to feel at home.
The Essence of Southern Hospitality Southern hospitality is deeply rooted in our culture. It goes beyond mere politeness; it encompasses a spirit of kindness and generosity that welcomes both friends and strangers. It’s about creating meaningful connections and nurturing relationships, whether through a simple greeting or an elaborate gathering. This tradition has been passed down through generations, reminding us that being welcoming is not just an act, but a heartfelt intention.
Small Acts of Kindness Incorporating Southern hospitality into your daily life doesn’t have to be grand or elaborate. Here are a few simple, yet profound ways to spread kindness wherever you go: Greet Neighbors: A warm smile and a friendly wave can brighten someone’s day. Take a moment to check in with your neighbors, especially those who may be feeling lonely. Homemade Treats: Baking cookies or preparing a dish to share with a friend or coworker can create a bond. It’s a small gesture that shows you care and gives you a chance to connect. Handwritten Notes: In a digital world, a handwritten note can be a delightful surprise. Send a note to a loved one, expressing your appreciation or simply saying hello. Hosting with Heart: When it comes to hosting, let your Southern charm shine through with these tips: - Welcoming Atmosphere: Create an inviting space with personal touches, such as fresh flowers, cozy seating, and soft lighting. Consider playing some classic Southern music in the background to set the mood.
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Classic Southern Dishes: Prepare a spread of beloved Southern dishes that encourage sharing and conversation. Think biscuits, fried chicken, collard greens, and of course, a pitcher of sweet tea. Storytelling: Gather your friends and family around the table and encourage storytelling. Sharing personal anecdotes strengthens connections and creates lasting memories.
Community Engagement Southern hospitality extends beyond our homes and into our communities. Volunteer: Give back by volunteering at local shelters or community centers. Your time and effort can make a significant impact on someone’s life. Organize Gatherings: Plan neighborhood potlucks or casual get-togethers. Bringing the community together fosters a sense of belonging and camaraderie. Support Local: Shop at local businesses and artisans. Supporting your community not only helps local economies but also strengthens the bonds that tie us together. Southern hospitality is a mindset that can be practiced every day. It’s about creating a welcoming environment for those around you and fostering connections that enrich our lives. Whether through small acts of kindness or grand gatherings, we can all embody the spirit of Southern hospitality. Now, we want to hear from you! What are your favorite ways to show hospitality?
We would love to hear from y’all! Share your tips and stories with us at: southernwomanmedia@gmail.com
THE BEAT GOES ON FOR
PIEDMONT’S WOMEN’S
HEART PROGRAM Fayetteville, Ga. (Dec. 10 2024) - Eighty percent of all cardiac events can be prevented by lifestyle changes and education. The goal of Piedmont’s Women’s Heart Program is to help women connect with health professionals and make the changes in their lives to prevent heart disease. The program launched at Piedmont Atlanta in 2014 and was brought to Piedmont Fayette in 2018 when Fayetteville resident Vicki Turner made a generous donation to the Piedmont Healthcare Foundation. A grant from Cigna helped the program expand in both Fayette and Coweta counties. “Since the launch of this program, thousands of women across Metro Atlanta have learned how to adopt healthier lifestyles and care for themselves as they care for others,” said Bukola Olubi, M.D., a cardiologist with Piedmont Heart Institute. “Heart disease is still the number one killer of women, and 90 percent of all women have one or more risk factors for heart disease. The support from this program is vital.” The program is focused on three key concepts: Nourish, Flourish, and Thrive, which means proper nutrition and diet, mind and body wellness, and purposeful movement. These concepts form the basis of programs and classes each month. Some, like Qi Gong and Gentle Yoga Meditation, are offered on-line, while there are others that take place in person, like Pure Tone, which is offered once a month at the Piedmont Wellness Center in Fayetteville. “This is a completely free program, funded entirely by our generous donors,” said Dr. Olubi. “It’s important to remove any barriers and meet women where they are so they can focus on their wellness.”
About Piedmont Piedmont is empowering Georgians by changing health care. We continue to fuel Georgia’s growth through safe, highquality care close to home through an integrated health care system that provides a hassle-free, unified experience. We are a private, not-for-profit organization with more than 12,000 donors annually that for centuries has sought to make a positive difference in every life we touch in the communities we serve. Across our 1,755 physical locations we care for 3.7 million patients and serve communities that comprise 80 percent of Georgia’s population. This includes 24 hospitals, 65 Piedmont Urgent Care centers, 25 QuickCare locations, 1,875 Piedmont Clinic physician practices and nearly 3,200 Piedmont Clinic members. Our patients conveniently engage with Piedmont online, as they scheduled more than 612,000 online appointments and over 163,000 virtual visits. With more than 44,000 care givers we are the largest Georgia-based private employer of Georgians, who all came for the job, but stayed for the people. In 2024 and 2023, Piedmont has earned recognition from Newsweek as one of America’s Greatest Workplaces for Diversity and also as one of America's Greatest Workplaces for Women. In 2022, Forbes ranked Piedmont on its list of the Best Large Employers in the United States. In addition, Piedmont provided nearly $390 million in community benefit programming and uncompensated care in Fiscal Year 2023.
In addition to a robust schedule of classes and programs, women can find an enormous amount of information at piedmont.org/womensheartsupport, including information on Piedmont Women’s $99 heart screening program. Frequently Asked Questions, and ways to connect women with wellness coaching. “A study published in the American Journal of Cardiology stated that 25 percent of women are embarrassed to seek treatment for cardiovascular disease because they feel they will be chided for behavior-related risk factors,” said Avril James, a program coordinator for the Women’s Heart Program. “Our goal is to get women of all ages thinking about what they can do to positively impact their heart health and to start taking action immediately.”
TO LEARN MORE, VISIT: PIEDMONT.ORG/HEART PIEDMONT.ORG/WOMENSHEARTSUPPORT
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is Women’s History month Every day, I am one step closer to manifesting my dreams. With focus, determination and positivity, I am creating the life I desire & deserve.
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Empowered Becoming an empowered woman involves a combination of self-awareness, confidence, and proactive engagement with the world around you. Start by cultivating a strong sense of self-belief and recognizing your inherent worth, irrespective of societal expectations or stereotypes. Education is a powerful tool in this journey; pursue knowledge and skills that you are passionate about and that enhance your ability to contribute meaningfully to society. Surround yourself with a supportive network of friends, mentors, and role models who inspire and challenge you to grow. It's also important to practice assertiveness, setting clear boundaries and advocating for yourself in both personal and professional contexts. Engage in self-care and prioritize your mental and physical well-being, as this lays the foundation for resilience and strength. Lastly, contribute to the empowerment of others by sharing your experiences,
Woman
supporting fellow women, and participating in community initiatives that promote equality and justice.
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NEW YEAR
NEW YOU
Join the 31-Day Organizing Challenge! As the new year approaches, many of us take the opportunity to reflect on the past year and set intentions for the months ahead. One of the most empowering resolutions you can make is to get organized—both in your physical space and your mental outlook. To help you kickstart this journey, we invite you to participate in the 31-Day Organizing Challenge. This month-long initiative will guide you through simple yet impactful organizing tasks that can transform your home, work, and daily routines.
Why Organize? Decluttering and organizing have numerous benefits. Not only does an organized space promote a sense of calm and clarity, but it can also enhance productivity and improve overall well-being. The act of organizing helps you let go of what no longer serves you, making way for new opportunities and experiences in the year ahead.
THE 31-DAY ORGANIZING CHALLENGE Day 1: Wardrobe Refresh Go through your closet and pull out items you haven't worn in the past year. Donate or sell them to make space for the clothes you love.
Day 6: Home Office Cleanup Declutter your workspace by going through papers, pens, and office supplies. Keep only what you need and organize it neatly.
Day 2: Kitchen Cabinets Organize your pantry and kitchen cabinets. Discard anything that’s expired or you won’t use.
Day 7: Toy Tidy-Up If you have kids, involve them in sorting through their toys. Donate or discard items that are broken or no longer played with.
Day 3: Bathroom Declutter Clear out expired beauty products and medications. Organize your bathroom drawers and cabinets for.
How It Works
Day 4: Digital Detox Unsubscribe from unwanted emails and organize your digital files. Create folders on your computer for important documents.
Each day of the month, set aside just 15 to 30 minutes to tackle each challenge. By the end of the month, you’ll have made significant strides toward creating a more organized and peaceful environment.
Day 5: Bookshelves Sort through your books and decide which ones you’ll keep, donate, or sell. Organize the remaining books by genre or color.
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Day 8: Seasonal Decor Box up holiday decorations that are taking up space. Consider donating items you no longer use or love. Day 9: Meal Planning Space Create a designated area for meal planning and recipes. Organize your favorite recipes into a binder or digital folder. Day 10: Tech Organization Organize your tech gadgets and cords. Invest in cable organizers to keep everything tidy and accessible.
Day 11: Mindful Journaling Start a journal to reflect on your organizing journey. Write down your goals, feelings, and progress throughout the month.
Day 20: Self-Care Space Create a dedicated area for self-care activities—whether it’s reading, meditation, or crafting. Keep it organized and inviting.
Day 28: Plan for the Future Consider areas in your life that could use more organization— finances, time management, or health—and create a plan.
Day 12: Pet Supplies Sort through your pet’s items— food, toys, and grooming supplies. Discard anything that’s worn out or no longer needed.
Day 21: Cleaning Supplies Sort and organize your cleaning supplies. Dispose of anything that’s expired or that you no longer use.
Day 29: Celebrate Your Progress Celebrate the progress you’ve made this month! Treat yourself to something special—perhaps a day out or a nice meal.
Day 13: Outdoor Spaces Tidy up your outdoor areas, such as the patio or garden shed. Organize tools and equipment for easy access in the spring. Day 14: Storage Areas Go through your garage or basement. Sort items into keep, donate, and discard piles. Make sure items have a designated space. Day 15: Paperwork Purge Tackle important documents. Create a filing system for essential papers and shred anything that’s no longer needed. Day 16: Goal Setting Set specific organizing goals for the year ahead. Write them down and keep them visible as a reminder. Day 17: Recipes and Cookbooks Organize your cookbooks and favorite recipes. Consider creating a digital recipe collection. Day 18: Shoes and Accessories Go through your shoe collection and accessories. Keep what you wear and love, and donate the rest.
Day 22: Family Calendar Establish a family calendar to keep track of appointments, activities, and events. Use a digital app or a physical planner. Day 23: Monthly Budgeting Create a budgeting system that works for you. Organize your financial documents and set up a tracking method. Day 24: Social Media Cleanup Review your social media accounts and unfollow or mute accounts that don’t inspire you. Day 25: Gratitude List Create a gratitude list of things you appreciate in your life. This practice can help shift your mindset toward positivity. Day 26: Organizing Tools Invest in organizing tools that will help you maintain your space— bins, baskets, and drawer dividers can make all the difference.
Day 30: Share Your Journey Share your organizing journey with friends or on social media. Inspire others to join you in decluttering and organizing. Day 31: Set Up Maintenance Plans Create a maintenance plan to keep your space organized. Schedule regular decluttering sessions throughout the year. By participating in the 31-Day Organizing Challenge, you can transform your space and your mindset as you enter the new year. Remember, the journey to organization is not just about tidiness; it’s about creating a harmonious environment that supports your goals and well-being. Embrace the process, celebrate your achievements, and enjoy the fresh start a new year brings!
Happy organizing!
Day 27: Reflect and Adjust Take a moment to reflect on your organizing journey so far. Adjust your goals or tasks as needed to keep moving forward.
Day 19: Kids' Artwork Sort through your children’s artwork. Keep a few favorites and consider photographing the rest before letting go. February/ March 25
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Spring Cleaning and Organizing: Your March Guide to a Fresh Start
As the days grow longer and warmer, March is the perfect time to embrace the spirit of spring cleaning and organizing. With a little effort and the right products, you can transform your home into a tidy and welcoming space for the whole family. The good news? You can find all the essential organizing products you need on Southern Woman’s Amazon storefront! Here’s your comprehensive guide to spring cleaning and organizing, along with some must-have products.
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Declutter
Before You Clean Before diving into cleaning, take the time to declutter your spaces. This will make your cleaning process more effective and enjoyable. Here’s how to get started: Room-by-Room Approach: Tackle one room at a time to avoid feeling overwhelmed. Start with hightraffic areas like the living room and kitchen. Three-Box Method: Use three boxes labeled "Keep," "Donate," and "Trash." As you sort through items, place them in the appropriate box. Must-Have Product: Check out our clear storage bins on the Southern Woman Amazon storefront to help you organize your "Keep" items neatly!
Deep Clean High-Traffic Areas
With decluttering done, it’s time to clean! Focus on high-traffic areas that need extra attention:
Living Room: Dust surfaces, vacuum or mop floors, and wash throw blankets and cushion covers. Kitchen: Wipe down countertops, clean appliances, and organize pantry items. Must-Have Product: The multi-surface cleaner available on our storefront is perfect for tackling grime in both kitchens and living areas!
Organize Your Closets March is a great time to revamp your closets. Here’s how to maximize space and accessibility: Seasonal Swap: Store away winter clothes and bring out spring attire. Utilize Vertical Space: Install additional shelving or use hanging organizers to make the most of your closet space. Must-Have Product: Don’t miss our hanging closet organizers that can help you keep shoes, accessories, and more in order! February/ March 25
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Create A Family Command Center A well-organized home includes a central hub for family schedules, important documents, and reminders. Here’s how to set it up: Dedicated Space: Choose a spot in your home, like a wall or a small desk area, to establish your command center. Use Binders: Organize important documents and schedules in labeled binders for easy access. Must-Have Product: Our stylish wallmounted organizer can be found on our storefront—perfect for keeping your family’s schedules and reminders visible!
Tackle the Kids' Spaces Kids' rooms can accumulate toys and clutter quickly. Make this process fun and engaging for them! Toy Sort: Involve your kids in sorting toys into keep, donate, and trash categories. Fun Storage Solutions: Use colorful bins or baskets to encourage them to put things away after playtime. Must-Have Product: Check out our colorful storage bins designed specifically for kids’ toys—fun and functional!
Maintain Your Organized Space Once you’ve cleaned and organized, the key is to maintain that fresh feeling. Establish daily and weekly routines to keep clutter at bay. Daily Habits: Encourage family members to put items back in their designated spots. Weekly Clean-Up: Set aside time each week for a quick tidy-up session.
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SOUTHERN WOMAN
Specializing in the most advanced
medical & Natural
treatments
HEALTH & WELLNESS CENTER
770.964.5230 | trilogywellness.com 510 Swanson Road | Tyrone DR. ANNA JUST-BUDDY Certified Brimhall Practioner Specializes in electro-acupuncture, nutrition, homeopathic medicine, applied kinesiology and gentle chiropractic adjustments.
On staff Nurse practitioner Integrated Medical Care Phlebotomy services Comprehensive food sensitivity testing Gentle Chiropractic Detox Foot bath Nutraceutical Products Natural solutions to Cold and Allergy symptoms Vitamin B-12 injections Natural Pain Management Biofeedback Testing Therapeutic Massage Therapy Hormone Pellet Therapy
ARE YOU INTERESTED IN BUILDING YOUR IMMUNE SYSTEM NATURALLY? Schedule a 1 Hour complimentary consultation with Dr. Anna JustBuddy for suggestions on immune boosting with antimicrobial herbs, vitamins, and homeopathics. A $300 value! Offer expires March 31st!
Please contact our office for more information about any of our services or to schedule at 770-964-5230.
Presents
PAWS FORE THE Charity Golf Tournament May 2, 2025
Flat Creek Country Club
100 Flat Creek Rd. Peachtree City, GA 30269
Registration: 8:30 AM Shotgun Start: 10:00 AM
For more information, or to register or sponsor online, visit WWW.FAYETTEHUMANE.ORG/GOLF-TOURNAMENT/
HAIR
GOALS
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SOCK CURLS For a fantastic "hair hack," my go-to method for achieving a beautifully polished hairstyle is using heatless curls with socks —yes, plain tube socks! It’s incredibly simple: divide your hair into two sections and wrap one side around a sock, just as you would with a curling iron. Once fully wrapped, tuck the hair into the sock's opening to keep it secure. Do the same for the other half with a second sock, then get some sleep. When you wake up and remove the socks, you'll be greeted with gorgeous curls, allowing you to genuinely say, "I woke up like this." The curls hold all day, and you can customize the tightness of the wrap to adjust the curl style. It's super easy and efficient!
The styles showcased here are created by Rachel Harris, owner of Rachel Harris Artistry Pro Makeup & Hair (pictured above).
BOUNCY BLOWOUT I envision that in 2025, a highly voluminous and bouncy blowout will be all the rage. It will be tousled and touchable, with lots of movement. This style will mark a shift away from the overly uniform "Hollywood wave" that has dominated recent trends. A classic hairstyle that I believe will remain trendy is the iconic "Pam Anderson piled high updo." This look is characterized by its messy, effortless vibe, featuring plenty of volume and face-framing strands.
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Let's Connect! RACHELHARRIS ARTISTRY.COM
EVENTS
February 1st & 15th Keeping You in Stitches: Block Party Learn a new knitting/crochet stitch each month and create a block 11AM Peachtree City Library
March 1st & 15th Keeping You in Stitches: Block Party Learn a new knitting/crochet stitch each month and create a block 11AM Peachtree City Library
February 4th, 11th, 18th, 25th, & March 4th Writer’s Series by Maribelle McCrea This (5) five-week writers’ course includes information on writing, editing, marketing, and publishing. Registration Required 2PM https://ptclibrary.eventbrite.com
March 20th Stone Lodge Speaker Series Wine Tasting & Food Pairing 6:30PM Marimac Lake Park, Senoia
February 19th Sweet Romance Book Club A monthly book club to read and discuss sweet, clean romance. Titles available at your favorite online retailer. This month’s book pick is The Relationtrip by Elana Johnson. 10AM https://ptclibrary.eventbrite.com February 24th Cozy Talk Book Club A monthly book club to discuss your next favorite Cozy Mystery read. February’s book pick is Murder Runs in the Family by Anne George 10AM Peachtree City Library February 27th Stone Lodge Speaker Series The Artist and The Landscape 7PM Marimac Lake Park, Senoia
March 21st Stroke Awareness Class Join Piedmont Fayette’s stroke program team and Peachtree City Library to learn about the risk factors and how to spot the signs and symptoms of stroke in yourself and someone you love. This is a free event, open to the public. Registration required. 1:30PM https://ptclibrary.eventbrite.com. March 22nd DIY Paint & Sip @ The Library Join Peachtree City Library staff for a DIY Paint & Sip session. We'll sip mocktails and paint on canvas. All materials will be supplied. Registration is required. 11AM Drake Field, Peachtree City March 24th Cozy Talk Book Club A monthly book club to discuss your next favorite Cozy Mystery read. March’s book pick is Plaid and Plagiarism by Molly MacRae 10AM Peachtree City Library
SPRINGTIME IN SENOIA
Garden tour Party The Garden Tour of the Season! April 26, 1:00PM to 4:00PM
Go to thegardenclubofsenoia.com for more information February/ March 25
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ARTIST SPOTLIGHT
RISING STAR I spent most of my life living in Dry Branch, GA, which is right outside of Macon, GA. I eventually joined choir in elementary school and found myself actually learning what music was. I decided I wanted to learn more and joined an orchestra, where I played violin. I continued my music education into college, where I decided I wanted to be a music therapist. I wanted to work with kids with learning disabilities and also people with dementia and Alzheimer's. I eventually had to go back home and didn't finish my music degree. I then started performing acoustic shows around my hometown and fell in love with performing again and singing, which also led me to falling in love with songwriting again. After a few years of performing, I decided that I wanted to make the big move to Nashville! I auditioned for a few bars down here, and they accepted me! So I packed my bags and moved up here with only my husband, my dog, and my guitar! I have since met my amazing band, and we now perform at least five times a week on Broadway. We have done weddings, we have been on Paramount+ TV series "Tulsa King" with Sylvester Stallone, Garrett Hedlund, etc., we have been able to record in the studio with Grammy-winning producer Tom Tapley and Blackberry Smoke's Charlie Starr, and we have plenty more plans coming up! I don't know what else we will get into, but I know that I couldn't do anything that I do without my amazing family and support system. They have done nothing but encourage me and let me know it's okay to be knocked down as long as you get back up. I know that whatever I accomplish and do, it's because of them.
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Can you share a bit about your musical journey and what led you to become a musician? I have always been surrounded by music. From my mom's side teaching me about gospel and bluegrass to my dad's side showing me how awesome southern and classic rock are. My family was always singing and making music, and I knew exactly what I wanted to do at a very young age. What inspires your songwriting? Do you have any specific influences or experiences that shape your music? My biggest inspiration for my songwriting is experiences. I write about what I and other people I love have been through. Writing songs that people can relate to is very important to me. How would you describe your musical style to someone who has never heard your songs before? I'm not quite sure what genre I would categorize my music, but if I had to, I would say anywhere from country to southern rock.
What challenges have you faced as an artist, and how have you overcome them? As a female in the music industry, it comes with its own challenges. But I have always felt the pressure to prove myself. And honestly that has made me appreciate what I have accomplished so much more. I have always been a hard worker but this industry makes me want to work so much harder. I love being exhausted at the end of the day because I know that I have done the best I could that day and can't wait to wake up the next day to do it again!
Can you tell us about your involvement with NSAI and how it has impacted your career? I have been a member of NSAI for the past year, and I have enjoyed every second of it. I love how the community brings songwriters together and gives them a space to not only write and create but to network as well.
Can you share a memorable experience you've had while performing live? I have been performing for most of my life but one thing that has always stuck with me was this one time after a show I had a little girl come up to me with a poster asking me for an autograph. She was about half my age at the time and she spent 30 minutes telling me how she wanted to write and sing like me one day. That made me realize what I did could mean something and make a oath for future female artists and songwriters. and i don't want to waste that opportunity. Can you tell us about your involvement with NSAI and how it has impacted your career? I have been a member of NSAI for the past year, and I have enjoyed every second of it. I love how the community brings songwriters together and gives them a space to not only write and create but to network as well. What do you hope listeners take away from your music? Like I mentioned previously, I love to write about things that have happened to me, so I hope through my music you can get to know me. More importantly, I hope you can find some relatability through it. I have always wanted to write music that people can listen to when they are having a really bad day to help them through and know they are not alone, but I also want them to be able to listen to it on an amazing day to celebrate blessings. Music has always helped me through the darkest and brightest times, and I want to be able to do that for other people. Can you share a memorable experience you've had while performing live? I have been performing for most of my life but one thing that has always stuck with me was this one time after a show I had a little girl come up to me with a poster asking me for an autograph. She was about half my age at the time and she spent 30 minutes telling me how she wanted to write and sing like me one day. That made me realize what I did could mean something and make a oath for future female artists and songwriters. and i don't want to waste that opportunity.
What do you hope listeners take away from your music? Like I mentioned previously, I love to write about things that have happened to me, so I hope through my music you can get to know me. More importantly, I hope you can find some relatability through it. I have always wanted to write music that people can listen to when they are having a really bad day to help them through and know they are not alone, but I also want them to be able to listen to it on an amazing day to celebrate blessings. Music has always helped me through the darkest and brightest times, and I want to be able to do that for other people. How do you balance your music career with other aspects of your life? This was one of the hardest things to do as an artist because your passion is your hobby and your career. I learned to surround myself with people who have the same interests as me so my "off" days are filled with songwriters and other musical things that fill my creative tank. But they also understand that some days we turn the music down and go for a picnic or a hike because that also is just as important. What are your future goals or projects you’re currently working on? Currently I am living in Nashville TN and I'm loving it here. My band "Highway 80" and I perform on Broadway around 5 times a week. We also are looking at traveling next year to some new states and trying out some new venues. We also have just finished recording some originals I wrote the past year and are looking to finish releasing those in the next few months! You can find our first song “Like It Used To" out now on all streaming platforms! How can fans connect with you or follow your music journey? You can find all of our schedules on our socials (Instagram, Facebook, YouTube, TikTok,etc.) at Ashton Smith Music OR Highway 80 Band. Also come hang=g out with us at a show and say hey!
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New reads Great Big Beautiful Life April 22, 2025 by Emily Henry In Emily Henry's captivating new novel, two writers vie to narrate the extraordinary life of an elusive woman with a complex past. Alice Scott, an optimistic aspiring writer, and Hayden Anderson, a Pulitzer Prize-winning skeptic, converge on Little Crescent Island to uncover the story of Margaret Ives—a tragic heiress and former tabloid star from a scandalous 20th-century family. Alice is vying for a month-long trial to tell Margaret’s story, motivated by her genuine interest in people, a desire to impress her family, and competition from Hayden Anderson. However, they are both only given fragments of Margaret's narrative, bound by a strict NDA, while their growing attraction complicates the situation. The outcome of their story could vary—mystery, tragedy, or romance— depending on who narrates it.
The Empyrean #3 Onyx Storm by Rebecca Yarros In the thrilling sequel to Fourth Wing and Iron Flame by Rebecca Yarros, Violet Sorrengail faces the reality of battle after eighteen months at Basgiath War College. With enemies threatening from within and outside, she seeks allies beyond Aretian wards to support Navarre. The journey will test her resilience as she fights to protect her dragons, family, and home, even if it means hiding a devastating secret. To prevail, they need an army, power, magic, and the truth—before an impending storm threatens their survival.
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Diving into a new book is magical, offering adventure, knowledge, and discovery. The anticipation of exploring new worlds and meeting intriguing characters excites readers. Each book serves as a doorway to endless possibilities, enriching the soul and igniting the imagination. Enjoying a book is an enriching journey beyond just reading. We hope you enjoy these selections from the Southern Woman Book Society!
Three Days in June February 11, 2025 by Anne Tyler
Black in Blues: How a Color Tells the Story of My People by Imani Perry
Gail Baines is having a bad day. To start, she loses her job—or quits, depending on whom you ask. Tomorrow her daughter, Debbie, is getting married, and she hasn’t even been invited to the spa day organized by the mother of the groom. Then, Gail’s ex-husband, Max, arrives unannounced on her doorstep, carrying a cat, without a place to stay, and without even a suit.
Examine the historical connections between Blackness and the color blue, symbolizing hope and melancholy. Through personal, cultural, and spiritual narratives, Perry explores themes like indigo cloth in West Africa, the term “Blue Black,” the blues music genre, and the planting of blue flowers for remembrance. The book captures the complexities of human experience, highlighting the depth of the color blue.
But the true crisis lands when Debbie shares with her parents a secret she has just learned about her husband to be. It will not only throw the wedding into question but also stir up Gail and Max’s past.
The Three Lives of Cate Kay by Kate Fagan Cate Kay, a successful author of a bestselling book trilogy adapted into films, is actually a fictional character. Despite her success, she has never appeared at events or given interviews. As a young adult, Cate and her friend Amanda dreamed of becoming movie stars in California, but a tragedy derailed their plans, leading Cate to assume different identities. A recent revelation prompts her to realize that returning home is essential for her to regain her sense of self.
Isola February 4, 2025 by Allegra Goodman When a 16th-century French noblewoman and her lover are left stranded on a small island by her volatile guardian, they must find a way to survive the winter cold with next to nothing. Inspired by the true story of Marguerite de La Rocque, Allegra Goodman’s latest novel is a feminist castaway tale about love, faith, and selfactualization.
Saving Five: A Memoir of Hope March 4, 2025 by Amanda Nguyen
Second Life: Having a Child in the Digital Age May 6, 2025 by Amanda Hess
Amanda Nguyen, one of TIME’s 2022 Women of the Year, tells her life story with help from her younger selves. The activist and astronaut’s memoir, Saving Five, incorporates her point of view at the ages of five, 15, 22, and 30 in magical interludes to help her make sense of her difficult childhood, campus sexual assault, and subsequent fight for justice, which led to the passage of the Sexual Assault Survivors’ Rights Act in 2016.
In 2016, Amanda became the New York Times correspondent for internet culture and faced a profound question about reality online. After discovering her pregnancy and her child's diagnosis of Beckwith-Wiedemann Syndrome, she experienced a digital identity crisis, bombarded by apps and advice that influenced her perceptions of motherhood. Her book, Second Life, explores parenting in modern America, highlighting how constant information reshapes lives. Through her personal journey, Amanda humorously and poignantly critiques fertility apps, prenatal testing, and parenting culture, revealing the fractures technology creates in our lives.
All the Other Mothers Hate Me March 11, 2025 by Sarah Harman Florence Grimes, age thirty-one, always takes the easy way out. Single, broke and unfulfilled after the humiliating end to her girl-band career, she has only one reason to get out of bed each day: her ten-year-old son Dylan. But then Alfie Risby, her son’s bully and the heir to a vast frozen-food empire, mysteriously vanishes during a class trip, and Dylan becomes the prime suspect. Florence, for once, is faced with a task she can’t quit: She’s got to find Alfie and clear her son’s name or risk losing Dylan forever—never mind that she has no useful skills (let alone investigative ones) and that all the other school moms hate her. Oh, and she has a reason to suspect Dylan might not be as innocent as she’d like to believe.
The Next Day: Transitions, Change, and Moving Forward April 15, 2025 by Melinda French Gates Philanthropist Melinda French Gates’ new book, The Next Day, encourages embracing life changes, reflecting her own experiences over the past four years. At 60, she emphasizes the importance of surrounding herself with people and continuing to learn. The memoir provides insight into pivotal moments in her life, including parenting, the loss of a friend, and her departure from the charitable foundation she co-founded with ex-husband Bill Gates.
The Emperor of Gladness May 13, 2025 by Ocean Vuong Poet and essayist Ocean Vuong’s third novel, The Emperor of Gladness, is a big-hearted ode to second chances. After Grazina, an elderly widow with early-stage dementia, saves Hai from taking his own life, the teenager becomes her caregiver. The unlikely pair form an unexpected friendship that changes Hai’s life in ways he could never imagine.
The Antidote March 11, 2025 by Karen Russell The Antidote opens on Black Sunday, as a historic dust storm ravages the fictional town of Uz, Nebraska. But Uz is already collapsing—not just under the weight of the Great Depression and the Dust Bowl drought, but beneath its own violent histories. The Antidote follows a "Prairie Witch," whose body serves as a bank vault for peoples’ memories and secrets; a Polish wheat farmer who learns how quickly a hoarded blessing can become a curse; his orphan niece, a basketball star and witch’s apprentice in furious flight from her grief; a voluble scarecrow; and a New Deal photographer whose time-traveling camera threatens to reveal both the town’s secrets and its fate. Russell's novel is above all a reckoning with a nation’s forgetting—enacting the settler amnesia and willful omissions passed down from generation to generation, and unearthing not only horrors but shimmering possibilities. The Antidote echoes with urgent warnings for our own climate emergency, challenging readers with a vision of what might have been—and what still could be.
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EATING IN A
CALORIC DEFICIT BY: AMY CONNERS
My Comprehensive Guide As someone who has navigated the world of weight loss and healthy eating, I've discovered that one of the most effective strategies is eating in a calorie deficit. You might be wondering—what exactly does that mean? How can you make it work for you? In this article, I'll break down the concept of calorie deficit, why it's important, and share practical tips that helped me achieve my weight loss goals. What is a Calorie Deficit? In simple terms, a calorie deficit occurs when you consume fewer calories than your body needs to maintain its current weight. This means that if your body needs 2,500 calories a day to maintain its weight, but you only consume 2,000 calories, you're in a calorie deficit of 500 calories. When this happens, your body starts using stored fat for energy, which can lead to weight loss over time.
Why is a Calorie Deficit Important? Weight Loss: Let’s face it, if you want to lose weight, the fundamental principle is straightforward: consume fewer calories than you burn. A calorie deficit sets the stage for that process. Improved Health: Losing weight can bring about numerous health benefits. For me, shedding those extra pounds meant a lower risk of chronic diseases, improved heart health, and a newfound sense of mobility and agility. Increased Energy Levels: While it might seem counterintuitive, I found that many people experience a boost in energy and mood as they begin to lose weight and adopt healthier eating habits.
Factor in Activity Level: Once you have your BMR, multiply it by an activity factor that reflects your lifestyle (sedentary, lightly active, moderately active, very active). This gives you your Total Daily Energy Expenditure (TDEE). Set Your Caloric Target: To create a calorie deficit, subtract a certain number of calories from your TDEE. A common recommendation is to aim for a deficit of 500 calories per day, which can lead to roughly 1 pound of weight loss per week.
Practical Tips for Eating in a Calorie Deficit Track Your Food Intake: I started using a food diary or apps like MyFitnessPal to log everything I ate. This helped me become more aware of my calorie consumption. Choose Nutrient-Dense Foods: Focus on whole foods like fruits, vegetables, lean proteins, and whole grains. These foods tend to be lower in calories but high in nutrients, helping you feel full and satisfied. Portion Control: I learned the importance of portion sizes. Using smaller plates and measuring my servings helped me manage my intake without feeling deprived. Stay Hydrated: Sometimes, our bodies confuse thirst with hunger. Drinking plenty of water throughout the day not only keeps you hydrated but can also help curb unnecessary snacking. Plan Your Meals: Meal prepping became a game-changer for me. Having healthy meals ready to go made it easier to stick to my calorie goals and avoid impulse eating. Be Mindful of Liquid Calories: Beverages can add up quickly in terms of calories. I opted for water, herbal teas, and black coffee most of the time, and limited sugary drinks and alcohol. Listen to Your Body: Remember, it’s important to listen to your hunger cues. Eating in a calorie deficit doesn’t mean you have to starve yourself. If you’re truly hungry, try eating a healthy snack.
How to Determine Your Calorie Needs Before you dive into eating in a calorie deficit, you need to know how many calories your body requires daily. Here’s how I figured it out: Calculate Your Basal Metabolic Rate (BMR): This is the number of calories your body needs at rest to maintain basic bodily functions. You can use online calculators or formulas like the Harris-Benedict equation to find your BMR. 28 SOUTHERN WOMAN
Eating in a calorie deficit has been a transformative journey for me, one that has led to both physical and mental changes. By understanding your body’s needs and making conscious food choices, you can effectively create a calorie deficit while still enjoying your meals. Remember, it’s all about balance and sustainability. If you’re considering this approach, I encourage you to be patient with yourself and celebrate small victories along the way. You’ve got this!
High-Protein Turkey Tacos 227g ground turkey (8 oz, 99% lean) - 48g protein 2 small corn tortillas (about 50g total) - 4g protein ½ cup black beans (canned, rinsed) - 7g protein 1 cup lettuce (shredded) - 1g protein ¼ cup diced tomatoes - 1g protein ¼ avocado (sliced) - 1g protein 2 tbsp Greek yogurt (as a sour cream substitute) - 3g protein 1 tsp taco seasoning (store-bought or homemade) Fresh cilantro (for garnish) Lime wedges (for serving) Cook the Turkey: In a skillet over medium heat, add the ground turkey and cook until browned. Drain any excess fat. Stir in the taco seasoning and a splash of water, cooking for an additional 2-3 minutes until well combined. Warm the Tortillas: In a separate skillet or on a griddle, warm the corn tortillas until they are pliable. Assemble the Tacos: On each tortilla, layer cooked ground turkey, black beans, shredded lettuce, diced tomatoes, and avocado slices. Top with a dollop of Greek yogurt and garnish with fresh cilantro. Serve: Squeeze fresh lime juice over the tacos and enjoy! Nutritional Information (Approximate): Total Protein: 65g protein (for 2 tacos) Calories: Approximately 400-500 calories (depending on specific ingredients used) Customize Your Toppings: Feel free to add other toppings like salsa, jalapeños, or cheese, but keep in mind that they may add extra calories. Swap Proteins: You can substitute ground turkey with lean ground beef, chicken, or even tofu for a vegetarian option. Use Whole Wheat Tortillas: For added fiber and nutrients, use whole wheat tortillas instead of corn.
Spicy Shrimp and Quinoa Bowl 227g shrimp (peeled and deveined) - 44g protein 185g cooked quinoa (1 cup) - 8g protein 1 cup mixed vegetables (bell peppers, zucchini, and broccoli) - 4g protein 1 tbsp olive oil - 0g protein 2 cloves garlic (minced) - 0g protein 1 tsp chili powder - 0g protein 1 tsp paprika - 0g protein Salt and pepper to taste Fresh lime juice (from 1 lime) - 0g protein Fresh cilantro for garnish Cook the Quinoa: If you haven't already, cook the quinoa according to package instructions. Set aside. Sauté the Shrimp: In a large skillet, heat olive oil over mediumhigh heat. Add minced garlic and sauté until fragrant (about 30 seconds). Add Shrimp & Seasoning: Add the shrimp to the skillet. Sprinkle with chili powder, paprika, salt, and pepper. Cook for about 2-3 minutes on each side until the shrimp are pink and cooked through. Cook the Vegetables: Add the mixed vegetables to the skillet and sauté for an additional 3-5 minutes until they are tender but still crisp. Assemble the Bowl: In a bowl, layer the cooked quinoa, topped with the spicy shrimp and sautéed vegetables. Drizzle with fresh lime juice and garnish with chopped cilantro. Nutritional Information (Approximate): Total Protein: 56g protein (for one serving) Calories: Approximately 450 calories (depending on specific ingredients used) Customize the Vegetables: Feel free to use any vegetables you have on hand, like spinach, asparagus, or carrots. Add Healthy Fats: You can also top the bowl with half an avocado for additional healthy fats and flavor. February/ March 25
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Peanut Butter Protein Balls Chickpea & Spinach Stuffed Peppers 2 large bell peppers (any color) - 2g protein 1 can (400g) chickpeas (rinsed and drained) - 14g protein 150g fresh spinach - 5g protein 50g feta cheese (crumbled) - 4g protein 1 cup cooked quinoa (185g) - 8g protein 1 clove garlic (minced) - 0g protein 1 tsp olive oil - 0g protein 1 tsp cumin - 0g protein Salt and pepper to taste Fresh parsley for garnish (optional)
Preheat your oven to 375°F (190°C).
1 cup natural peanut butter (or any nut butter) - 28g protein 1 scoop vanilla protein powder (about 30g) - 20g protein 1/2 cup rolled oats (about 40g) - 5g protein 1/4 cup honey or maple syrup - 0g protein (optional for sweetness) 1/4 cup mini dark chocolate chips (optional) - 2g protein 1 tsp vanilla extract - 0g protein Mix Ingredients: In a large mixing bowl, combine the peanut butter, vanilla protein powder, rolled oats, honey or maple syrup (if using), and vanilla extract. Stir until well combined. If using chocolate chips, fold them in at this stage. Form Balls: Once the mixture is well combined, use your hands to form small balls, about 1 inch in diameter. If the mixture is too sticky, you can refrigerate it for about 10-15 minutes to make it easier to handle.
Prepare the Peppers: Cut the tops off the bell peppers and remove the seeds. Place them upright in a baking dish.
Chill: Place the protein balls in the refrigerator for about 30 minutes to firm up.
Sauté Spinach: In a skillet, heat the olive oil over medium heat. Add minced garlic and sauté until fragrant. Add the fresh spinach and cook until wilted. Remove from heat.
Store: Store any leftovers in an airtight container in the fridge for up to a week or in the freezer for longer storage.
Mix Filling: In a large bowl, combine the chickpeas, cooked quinoa, sautéed spinach, feta cheese, cumin, salt, and pepper. Mash some of the chickpeas with a fork for a varied texture. Stuff the Peppers: Fill each bell pepper with the chickpea and spinach mixture, pressing down gently to pack them in. Bake: Cover the baking dish with foil and bake for about 25-30 minutes. Remove the foil and bake for an additional 5-10 minutes to lightly brown the tops. Serve: Garnish with fresh parsley if desired and enjoy your stuffed peppers! Nutritional Information (Approximate): Total Protein: 33g protein (for 2 stuffed peppers) Calories: Approximately 400-450 calories (depending on specific ingredients used) Add More Flavor: Consider adding spices like paprika or chili flakes for extra flavor. Customize Your Filling: Feel free to add other ingredients, such as corn, diced tomatoes, or onions, to the filling. 30 SOUTHERN WOMAN
Nutritional Information (Approximate for 1 ball, yields about 12 balls): Total Protein: 5g protein (per ball) Calories: Approximately 100 calories (per ball, depending on specific ingredients used) Feel free to add mix-ins like shredded coconut, chopped nuts, or dried fruit for additional flavor and texture. Adjust Sweetness: You can adjust the amount of honey or maple syrup based on your sweetness preference. Use Different Nut Butters: Try using almond butter or cashew butter for a different flavor profile!
Chocolate Protein Mug Cake 1 scoop chocolate protein powder (about 30g) - 20g protein 2 tbsp almond flour (about 14g) - 3g protein 1 tbsp unsweetened cocoa powder - 1g protein 1/2 tsp baking powder - 0g protein 1 tbsp maple syrup or honey - 0g protein (optional for sweetness) 1/4 cup unsweetened almond milk (or any milk of choice) - 1g protein 1/2 tsp vanilla extract - 0g protein Optional toppings: Greek yogurt, dark chocolate chips, or berries
Nutritional Information (Approximate): Total Protein: 25g protein (for one mug cake) Calories: Approximately 250-300 calories (depending on specific ingredients used) Adjust Sweetness: Feel free to adjust the sweetness by adding more or less maple syrup or honey, or opt for a sugar-free sweetener if you prefer. Flavor Variations: You can experiment with different protein powder flavors, such as vanilla or peanut butter, for a unique twist. Add-ins: Consider adding chopped nuts, seeds, or dried fruits to the batter for added texture and flavor.
Enjoy your Chocolate Protein Mug Cake—a quick, delicious, and high-protein dessert that satisfies your cravings! If you need more recipes or have any other questions, feel free to ask!
Mix Dry Ingredients: In a microwave-safe mug, combine the chocolate protein powder, almond flour, cocoa powder, and baking powder. Mix well. Add Wet Ingredients: Add the maple syrup (if using), almond milk, and vanilla extract to the dry ingredients. Stir until you have a smooth batter. Microwave: Microwave the mug on high for about 60-90 seconds, or until the cake has risen and is set in the middle. Watch closely to avoid overflowing. Cool and Serve: Let the mug cake cool for a minute before enjoying. You can top it with a dollop of Greek yogurt, a few dark chocolate chips, or fresh berries for added flavor and protein!
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Chocolate Banana Protein Smoothie 1 scoop chocolate protein powder 20g protein 1 medium banana - 1g protein 1 tbsp almond butter - 3g protein 1 cup unsweetened almond milk (or any milk of choice) - 1g protein 1 tbsp unsweetened cocoa powder 1g protein Ice cubes (optional for thickness) In a blender, combine all the ingredients. Blend until smooth and creamy. Add ice cubes for a thicker consistency if desired. Pour into a glass and enjoy! Nutritional Information (Approximate): Total Protein: 26g protein Calories: Approximately 300-350 calories (depending on specific ingredients used)
Berry Spinach Protein Smoothie 1 scoop vanilla protein powder - 20g protein 1 cup mixed berries (strawberries, blueberries, raspberries) - 1g protein 1 cup fresh spinach - 1g protein 1/2 cup Greek yogurt (plain, unsweetened) - 11g protein 1 cup unsweetened almond milk (or any milk of choice) - 1g protein 1 tsp honey or maple syrup (optional for sweetness) In a blender, add all the ingredients. Blend until smooth and creamy. Taste and adjust sweetness if needed, then pour into a glass and enjoy! Nutritional Information (Approximate): Total Protein: 34g protein Calories: Approximately 300-400 calories (depending on specific ingredients used)
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Tropical Protein Smoothie 1 scoop vanilla or tropical protein powder - 20g protein 1/2 cup Greek yogurt (plain, unsweetened) - 11g protein 1/2 cup pineapple chunks (fresh or frozen) - 0.5g protein 1/2 banana - 1g protein 1 cup coconut water or unsweetened almond milk - 1g protein 1 tbsp chia seeds - 2g protein Ice cubes (optional)
Combine all the ingredients in a blender. Blend until smooth and creamy. Add ice for a thicker texture if desired. Pour into a glass and enjoy! Nutritional Information (Approximate): Total Protein: 35.5g protein Calories: Approximately 300-350 calories (depending on specific ingredients used)
Protein Powder: Choose a protein powder that suits your dietary preferences (whey, plant-based, etc.). Add-ins: Consider adding ingredients like spinach, kale, oats, or nut butter to boost nutrition without sacrificing taste. Sweeteners: Adjust sweetness by using natural sweeteners like honey or maple syrup, or by adding fruits. Consistency: Control the thickness of your smoothie by adjusting the amount of liquid or ice.
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Soup, stew, salad, power bowl... what's your bowl goal this winter?
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Lasagna Soup INGREDIENTS 1 lb ground beef (or Italian sausage) 1 medium onion, chopped 3 cloves garlic, minced 1 can (28 oz) crushed tomatoes 2 cups beef broth (or chicken broth) 1 can (15 oz) tomato sauce 2 teaspoons dried basil 1 teaspoon dried oregano 1 teaspoon salt (adjust to taste) 1/2 teaspoon black pepper 8 oz lasagna noodles, broken into pieces 2 cups fresh spinach (or kale) 1 cup ricotta cheese 1 cup shredded mozzarella cheese (plus more for topping) 1/4 cup grated Parmesan cheese Fresh basil or parsley for garnish (optional)
INSTRUCTIONS In a large pot or Dutch oven, heat a bit of olive oil over medium heat. Add the ground beef (or sausage) and cook until browned, breaking it apart with a spoon. Drain excess fat if necessary. Add the chopped onion and cook until softened, about 3-4 minutes. Stir in the minced garlic and cook for an additional minute until fragrant. Add Tomatoes and Seasonings: Stir in the crushed tomatoes, beef broth, tomato sauce, basil, oregano, salt, and pepper. Bring the mixture to a simmer. Add the broken lasagna noodles to the pot. Cook according to the package instructions, usually around 8-10 minutes, or until the noodles are al dente. Stir in the fresh spinach (or kale) and let it wilt in the soup. In a separate bowl, combine the ricotta cheese, mozzarella cheese, and Parmesan cheese. Mix until well combined. Ladle the soup into bowls and top each serving with a spoonful of the cheese mixture. You can also sprinkle additional mozzarella cheese on top and broil for a few minutes until bubbly and golden, if desired. Garnish with fresh basil or parsley.
Hamburger Soup INGREDIENTS 1 lb ground beef (or ground turkey) 1 medium onion, chopped 2 cloves garlic, minced 3 carrots, sliced 3 celery stalks, sliced 1 bell pepper, chopped (any color) 1 can (14.5 oz) diced tomatoes (with juice) 4 cups beef broth (or chicken broth) 1 cup frozen corn (or fresh corn) 1 cup green beans (fresh or frozen) 1 teaspoon dried basil 1 teaspoon dried oregano 1 teaspoon salt (adjust to taste) 1/2 teaspoon black pepper 2-3 cups potatoes, diced (optional) 1 tablespoon Worcestershire sauce (optional) Fresh parsley for garnish (optional)
INSTRUCTIONS In a large pot or Dutch oven, brown the ground beef over medium-high heat. Break it apart with a spoon as it cooks. Once browned, drain excess fat if necessary. Add the chopped onion, garlic, carrots, celery, and bell pepper to the pot. Sauté for about 5-7 minutes, or until the vegetables are softened. Stir in the diced tomatoes (with juice), beef broth, corn, green beans, basil, oregano, salt, black pepper, and diced potatoes (if using). Add Worcestershire sauce for extra flavor if desired. Bring the soup to a boil, then reduce the heat to low. Cover and let it simmer for about 20-30 minutes, or until the vegetables are tender and the flavors have melded together. Taste the soup and adjust the seasoning with additional salt and pepper if needed. Ladle the soup into bowls and garnish with fresh parsley, if desired.
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Chicken Gnocchi Soup INGREDIENTS 1 tablespoon olive oil 1 cup onion, chopped 2 cloves garlic, minced 2 cups cooked chicken, shredded or diced 4 cups chicken broth 1 cup heavy cream 1 cup fresh spinach, chopped 1 cup gnocchi (store-bought or homemade) 2 medium carrots, diced 2 celery stalks, diced 1 teaspoon dried thyme 1 teaspoon dried parsley 1/2 teaspoon salt (adjust to taste) 1/2 teaspoon black pepper 1 tablespoon cornstarch (optional, for thickening) 2 tablespoons water (if using cornstarch)
INSTRUCTIONS In a large pot, heat the olive oil over medium heat. Add the chopped onion, carrots, and celery. Sauté for about 5-7 minutes, or until the vegetables are softened. Stir in the minced garlic and cook for an additional minute until fragrant. Then, add the cooked chicken to the pot. Pour in the chicken broth and bring the mixture to a simmer. Add the dried thyme, dried parsley, salt, and black pepper. Once the soup is simmering, add the gnocchi to the pot. Cook according to the package instructions (typically about 2-3 minutes for store-bought gnocchi). Stir in the heavy cream and chopped spinach. Let the soup simmer for another 3-4 minutes until the spinach is wilted and the soup is heated through. If you prefer a thicker soup, mix the cornstarch with water in a small bowl to create a slurry. Stir this mixture into the soup and let it cook for an additional 1-2 minutes until it thickens. Taste the soup and adjust the seasoning if necessary. Ladle the soup into bowls and enjoy!
Stuffed Pepper Soup INGREDIENTS 1 lb ground beef (or turkey) 1 medium onion, chopped 2 cloves garlic, minced 1 cup bell peppers, chopped (any color or a mix) 1 can (14.5 oz) diced tomatoes (with juice) 4 cups beef broth (or vegetable broth) 1 cup cooked rice (white or brown) 1 can (15 oz) kidney beans or black beans, drained 2 teaspoons Italian seasoning 1 teaspoon paprika 1 teaspoon salt (adjust to taste) 1/2 teaspoon black pepper 1 tablespoon olive oil Fresh parsley or basil for garnish (optional) Shredded cheese for topping (optional)
INSTRUCTIONS In a large pot or Dutch oven, heat the olive oil over medium heat. Add the ground beef (or turkey) and cook until browned, breaking it apart with a spoon. Drain any excess fat if necessary. Add the chopped onion, garlic, and bell peppers to the pot. Sauté for about 5-7 minutes, or until the vegetables are softened. Stir in the diced tomatoes (with juice), beef broth, cooked rice, and kidney or black beans (if using). Add the Italian seasoning, paprika, salt, and black pepper to the pot. Stir to combine. Bring the soup to a boil, then reduce the heat to low. Cover and let it simmer for about 20-25 minutes, allowing the flavors to meld together. Taste the soup and adjust the seasoning if necessary. Ladle the soup into bowls and garnish with fresh parsley or basil, if desired. Top with shredded cheese for extra flavor.
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Chicken Enchilada Soup INGREDIENTS 1 lb cooked chicken, shredded (rotisserie chicken works well) 1 tablespoon olive oil 1 medium onion, chopped 3 cloves garlic, minced 1 can (10 oz) enchilada sauce (red or green) 1 can (15 oz) black beans, drained and rinsed 1 can (15 oz) corn, drained (or 1 cup frozen corn) 1 can (14.5 oz) diced tomatoes with green chilies 4 cups chicken broth 1 teaspoon chili powder 1 teaspoon ground cumin 1/2 teaspoon paprika 1 teaspoon salt (adjust to taste) 1/2 teaspoon black pepper 1 cup shredded cheese (cheddar, Monterey Jack, or Mexican blend) Fresh cilantro, chopped (for garnish) Lime wedges (for serving) Avocado, diced (for topping, optional) Sour cream (for topping, optional) Tortilla strips or chips (for garnish, optional)
INSTRUCTIONS In a large pot or Dutch oven, heat the olive oil over medium heat. Add the chopped onion and sauté until softened, about 5-7 minutes. Add the minced garlic and cook for an additional minute until fragrant. Stir in the enchilada sauce, black beans, corn, diced tomatoes (with juice), and chicken broth. Bring the mixture to a simmer. Add the shredded chicken, chili powder, cumin, paprika, salt, and black pepper. Stir to combine and let the soup simmer for about 15-20 minutes, allowing the flavors to meld. Stir in the shredded cheese until melted and incorporated into the soup. Ladle the soup into bowls and garnish with fresh cilantro, diced avocado, a dollop of sour cream, and tortilla strips or chips, if desired. Serve with lime wedges on the side for squeezing over the top.
Sausage Tortellini Soup INGREDIENTS 1 lb Italian sausage (mild or spicy, your choice) 1 medium onion, chopped 3 cloves garlic, minced 3 carrots, sliced 2 celery stalks, sliced 1 can (14.5 oz) diced tomatoes (with juice) 4 cups chicken or vegetable broth 1 cup water 1 package (9-12 oz) cheese tortellini (fresh or frozen) 2 cups fresh spinach (or kale) 1 teaspoon dried Italian seasoning 1 teaspoon dried basil 1 teaspoon salt (adjust to taste) 1/2 teaspoon black pepper 1 tablespoon olive oil Fresh parsley or basil for garnish (optional) Grated Parmesan cheese for serving (optional)
INSTRUCTIONS In a large pot or Dutch oven, heat the olive oil over medium heat. Add the Italian sausage and cook until browned, breaking it apart with a spoon as it cooks. Drain any excess fat if necessary. Add the chopped onion, garlic, carrots, and celery to the pot. Sauté for about 5-7 minutes, or until the vegetables are softened. Stir in the diced tomatoes (with juice), chicken or vegetable broth, and water. Bring the mixture to a boil. Once boiling, add the tortellini to the pot and cook according to the package instructions (usually about 3-5 minutes for fresh tortellini or 7-10 minutes for frozen). In the last few minutes of cooking, add the fresh spinach (or kale) to the pot, allowing it to wilt. Stir in the Italian seasoning, dried basil, salt, and black pepper. Taste and adjust the seasoning if necessary. Ladle the soup into bowls and garnish with fresh parsley or basil, if desired. Serve with grated Parmesan cheese on top.
February/ March 25
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Good Ol' Gumbo INGREDIENTS 1 cup all-purpose flour ¾ cup bacon drippings 1 cup coarsely chopped celery 1 large onion, coarsely chopped 1 large green bell pepper, coarsely chopped 2 cloves garlic, minced 1 pound andouille sausage, sliced 3 quarts water 6 cubes beef bouillon 1 tablespoon white sugar salt to taste 2 tablespoons hot pepper sauce ½ teaspoon Cajun seasoning blend 4 bay leaves ½ teaspoon dried thyme leaves 1 (14.5 ounce) can stewed tomatoes 1 (6 ounce) can tomato sauce 4 teaspoons file powder, divided 2 tablespoons bacon drippings 2 (10 ounce) packages frozen cut okra, thawed 2 tablespoons distilled white vinegar 1 pound lump crabmeat 3 pounds uncooked medium shrimp, peeled and deveined 2 tablespoons Worcestershire sauce
INSTRUCTIONS ROUX: Whisk together flour and 3/4 cup bacon drippings in a large, heavy saucepan over medium-low heat until smooth. Cook roux, whisking constantly, until it turns a rich mahogany brown color. This can take 20 to 30 minutes; watch heat carefully and whisk constantly or roux will burn. Remove from heat; continue whisking until mixture stops cooking. GUMBO: Place celery, onion, green bell pepper, and garlic into the work bowl of a food processor, and pulse until all vegetables are very finely chopped. Stir vegetables into the roux, and mix in sausage. Bring mixture to a simmer over medium-low heat, and cook until vegetables are tender, 10 to 15 minutes. Remove from heat, and set aside. Combine water and beef bouillon cubes in a large Dutch oven or soup pot and bring to a boil over medium-high heat. Stir until bouillon cubes dissolve, then whisk roux mixture into the boiling water. Reduce heat to a simmer, and mix in sugar, salt, hot pepper sauce, Cajun seasoning, bay leaves, thyme, stewed tomatoes, and tomato sauce. Simmer soup over low heat for 1 hour; mix in 2 teaspoons of file gumbo powder at the 45-minute mark. Meanwhile, melt 2 tablespoons bacon drippings in a skillet over medium heat. Add okra and vinegar and cook for 15 minutes; remove okra with a slotted spoon, and stir into the simmering gumbo. Mix in crabmeat, shrimp, and Worcestershire sauce, and simmer until flavors have blended, 45 more minutes. Stir in 2 more teaspoons of file gumbo powder just before serving.
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What Makes A Power Bowl? If you're unfamiliar with the term, a power bowl is, simply, an all-in-one meal in a bowl that tastes great and provides abundant nutrition. The essential ingredients for a power bowl are: THE BASE –Usually whole grains, but you can also use noodles, potatoes, greens, or other veggies.
VEGETABLES – Take your pick of raw, cooked, or both! The more colorful, the better. These should make up at least half of your bowl.
Dress It Up! Honey Lime Drizzle
PROTEIN
INGREDIENTS
– If you like, you can choose plant-based protein sources like beans, lentils, tempeh, and tofu. They should make up a quarter of your bowl.
Coconut milk (plain yogurt also works) honey (or agave if strictly vegan) lime olive oil sea salt Whisk until smooth
DRESSING – Every good power bowl has a tasty dressing or sauce to top it off. Keep it simple. Some examples are tahini, avocado and lime, or a homemade vegan ranch. CRUNCHY TOPPING (OPTIONAL) – And finally, many power bowls include toppings, which often have a little crunch to them. Try foods like nuts, seeds, or roasted chickpeas.
Hoisin Ginger Sauce INGREDIENTS 1/2 cup hoisin sauce 1 teaspoon sesame oil 1 tablespoon soy sauce 1 teaspoon fish sauce 1 1/2 tablespoons chopped fresh ginger 2 cloves garlic Blend until smooth
February/ March 25
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Salmon Rice Bowl INGREDIENTS Salmon (grilled or baked) Avocado Tomato Brussel sprouts (grilled or roasted Orange Peppers White Rice
Turkey Radish Bowl Creamy Avocado Dressing INGREDIENTS 1 avocado, pitted and peeled 1 lime, juiced 2 tablespoons cilantro 1/4 cup unsweetened almond milk 1/2 teaspoon salt Place all of the ingredients in a blender and blend until smooth. Add more water if needed to thin.
INGREDIENTS Sliced Turkey Crunchy Lettuce Radish Purple cabbage Avocado
Dijon Vinaigrette Dressing INGREDIENTS 1/3 cup olive oil 1 tbsp lemon juice 1 tbsp white wine vinegar 2 tsp Dijon mustard 1 garlic clove minced salt and pepper
Add all the ingredients to a mixing bowl and whisk together until slightly emulsified.
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TAKE ON DEMENTIA Symposium
DATE: March 27, 2025 TIME: 8A - 4P LOCATION: Free Chapel Midtown
Early Bird Special: $49 off the regular $199 fee! Offer valid for a limited time.
INCLUDED: CEs Continental Breakfast Lunch
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FEATURING: Empowering Dementia Care: Today’s Treatments and Tomorrow’s Advances Carolyn K. Clevenger, Emory University Discover the Latest Treatments and Innovations Shaping the Future of Dementia Rita Altman, MSN Leadership & Management Aging and Dementia in the Digital Age: Technology’s Role Now and Ahead - Jennifer R. DuBose, Georgia State University Brain Mapping Breakthroughs: Unlocking Hope for Dementia Care - Dr. Candace Holmes, BraineCore of Duluth Empathic Care: Navigating Dementia at End of Life - Dr. PK Beville, Second Wind Dreams
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