Mud & Magnolias January 2022 by Journal Inc

Mud&Magnolias October. July 2020November January 2022 2013

health and wellness MIDWIFE TONI HILL TUPELO'S NOON CAFE A-TO-Z WELLNESS GUIDE INFLUENCER CHASI JERNIGAN

CHOOSE

better

LOCATIONS As the Mid-South’s ﬁrst integrated cancer program for adults, Baptist Cancer Center offers personal care and specialized expertise to every patient at our convenient locations throughout Arkansas, Tennessee and Mississippi. This vast network allows our patients to have access to new, innovative treatments and exclusive clinical trials while staying close to home with the emotional support of family and friends. Choose better cancer care. Close to home. © 2021 Epic Systems Corporation. Used with permission. © All rights reserved. BMHCC. 2021.

baptistcancercenter.com

662-538-2535

Get Better.

CELEBRATING 10 YEARS AT OUR TUPELO LOCATION!

Warren and Michelle Barbieri, Owners

Named Best Health Food Store in Mississippi by Eat This, Not That!, David Zinczenko - September 28, 2021 Tupelo | 1798 North Gloster

Pontotoc | 245 Hwy 15 North

www.wholefamilynutritionandmarket.com

Featured Artist: Darlene Scott

Shop | THECARONGALLERY.COM

Call | 662 • 205 • 0351 Visit | 126 West Main St. • Downtown Tupelo

JANUARY 2022 / HEALTH AND WELLNESS

contents

ON THE COVER

Meet Chasi Jernigan, this month’s bright and bubbly cover star. We think you’ll love her story. Find it on page 46. Cover photo courtesy of Marcqus Jernigan.

31 27

41 27

SUPERFOODS

NOON CAFE

These small foods have a big impact.

Tupelo's new lunch joint is chock-full of fresh veggies.

SOUTHERN STAR

Oxford's Southern Star Yoga Center features yoga for every body.

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JANUARY 2022 / HEALTH AND WELLNESS

contents

1242 S Green St. Tupelo, MS 38804 662.842.2611

features 35

RASHNI

Rashni runs - a lot. Learn her best tips here.

Chasi is an influencer on a mission: empower women.

38 TONI

Hear from Toni Hill, one of the only Black midwives in the state.

Learn from the Harmon, a family of award-winning powerlifters.

columns 21

DISABILITIES

Disabilities and eating disorders intersect.

45 CHASI

THE HARMONS

departments 14

EDITOR'S NOTE

A monthly hello to you from our team.

23 SLEEP

16 RECIPES

Sleep and nutrition go hand-inhand.

This month: toast. And plenty of it.

24 ABUSE

29 DIY

Anyone can be a victim of domestic violence. Learn how to get - or give - help.

Print a brand new planner for 2022.

EDITOR-IN-CHIEF Lindsay Pace

ASSOCIATE EDITORS Ginna Parsons Adam Armour

FEATURED SALES CONSULTANTS Leigh Knox Teresa McDonald June Phillips John Turner

CONTRIBUTING WRITERS/PUBLICATIONS Allie Allsup Danielle Sheypuck Patti Schroeder National Sleep Foundation Mississippi Coalition Against Domestic Violence

CONTRIBUTING PHOTOGRAPHERS Marcqus Jernigan

61 HANDBOOK Our 2022 health handbook will catch you up on wellness trends.

subscriptions@mudandmag.com advertising@mudandmag.com info@mudandmag.com mudandmag.com This magazine is a monthly publication of Journal, Inc

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Gifts for All

Bridal Registry Available at Both Locations.

YOUR HEALTH IS OUR PRIORITY

Serving New Albany and North Mississippi for almost 50 years Creekmore Clinic prides itself on treating our patients with expert care, common respect, and with an encouraging, family atmosphere. Our focus is on the whole family. We want to build relationships that last through generations! 216 Oxford Road New Albany, MS 38652

(662) 534-9042

206 B North Second Street, Booneville, MS 662-728-4788 cornergiftsandflorist.com

210 West Main Street, Okolona, MS 662-447-3711 okolonagiftsandflorist.com

Monday – Thursday 8AM – 5PM Friday 8AM – 3PM

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YOUR ON SHOES HEADQUARTERS! RUN ON CLOUDS

Historic Downtown Tupelo 842-6453 | Mall at Barnes Crossing 842-5287 www.reedsms.com

HELLO FROM THE EDITOR

ot too long ago – three years to be precise – I found myself in a little Mississippi town called Tupelo. I’d started my first job as a multimedia editor for Mud & Magnolias magazine and needed to be pinched twice to believe it. I called my mama after work, proclaiming that newsrooms actually do feel a little bit like the one from Spiderman, and that they were definitely where I needed to be. That came as no surprise, since I’d always had a thing for magazines. Growing up, my closet shifted from weathered stacks of American Girl to piles of Seventeen. Something about the medium sings to me: the blend of photography, layout and color. The feel of waxy-thin paper between my fingers. How a strong spread can drive a story into your heart and leave it there.

READING

That’s why I consider it a sincere privilege to write to you now as editor-in-chief. This publication has a long history of intelligent, bright and committed women behind it. It’s given me the loveliest stories and the best mentors, and I am grateful for that.

"Taking the Arrow Out of the Heart" by Alice Walker

It takes a lot of grit to do this thing and do it well, with many sleepless nights along the way. But we do it because we know the power of narrative: that stories are the thread of connection. They cross generations and render futures. They keep us together.

LISTENING

As our publication begins a new chapter, dear reader, I want you to know you are welcome here. You are loved. Your story is divine, and it is needed. Our team is committed to continuing to build a better Mississippi, one where everybody has a seat at the table. I sure hope you’ll keep reading.

"Maintenance Phase" podcast on Spotify WATCHING

Warmly, Lindsay Pace

@mudandmagnolias

@mudandmag

mudandmagnolias.com

Want even more Mud and Magnolias? Check out our weekly newsletter. Sign up at mudandmag.com

"Outer Banks" on Netflix COOKING Samin Nosrat's Caesar salad from her book "Salt, Fat, Acid, Heat"

Our team would love to know how we can improve in 2022. What are some things you’d like to see more of? How can we better represent our community? Share your thoughts with me at editor@mudandmag.com.

NOTES & CORRECTIONS ON OUR PREVIOUS EDITION:

From pages 17-43, Our Holidays 2021 issue featured mugs and dinnerware from Tupelo artist SJ Ceramics Co.

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The feature story on page 43 (and all references thereafter) should read: "The Zuelzke Home."

294 Prentiss Street Baldwyn, MS

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dentalartsofcorinth.com Open Monday-Friday 8am - 5pm

290 W. Prentiss Street Baldwyn, MS

662.365.9876 MON - FRI 8:30 AM - 6 PM SAT 10 AM - 4 PM

RECIPES

GOLD-STAR TOASTS

AVOCADOMOZZ TOAST

There’s no doubt warm bread serves as a vehicle for something scrumptious. Whether topped with jam or loaded with smashed avocado, toast is always welcome on our plates.

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RECIPES

ALMOND-MISO BUTTER AND JAM TOAST

AVOCADO-MOZZ TOAST Serves: 2 Prep time: 10 minutes INGREDIENTS 4 slices of soft white bread, such as Sara Lee’s Artisano 8 ounces fresh mozzarella cheese, divided 1 ripe avocado, sliced 4 teaspoons lightly dried basil 2 teaspoons crushed red pepper flakes 1 teaspoon freshly-ground black pepper 4 teaspoons lemon juice, divided

Drizzle of light olive oil Pinch of kosher salt DIRECTIONS Preheat broiler. In the meantime, divide mozzarella. Broil bread in the oven for 1-2 minutes, checking the toast every 30 seconds. Flip when browned to your liking, remove, and top with mozzarella. Place in broiler for another 1-2 minutes, until cheese is melted. Top toast with sliced avocado. Sprinkle basil, red pepper flakes and black pepper on top.

Drizzle a teaspoon lemon juice per toast, followed by the olive oil. Finish with a pinch of Kosher salt. ALMOND-MISO BUTTER AND JAM TOAST Serves: 2 Prep time: 10 minutes INGREDIENTS 4 slices of whole grain bread, such as Dave’s Killer Bread 1 cup unsalted almond butter 2 teaspoons white miso Pinch of cinnamon

Mixed-berry jam or preserves. Directions Preheat broiler. In the meantime, add almond butter, miso, salt and cinnamon to a food processor or blender. Pulse until smooth and creamy. Broil bread in the oven for 1-2 minutes on each side, checking the toasts every 30 seconds. Remove when browned to your liking. Top with a generous amount of almond-miso butter and jam. M&M

RECIPES

CHERRY TOMATO AND GOAT CHEESE TOAST

CHERRY TOMATO AND GOAT CHEESE TOAST Serves: 2 Prep time: 10 minutes INGREDIENTS 4 slices of soft white bread, such as Sara Lee’s Artisano 1/4 cup sunburst, black cherry and cherry tomatoes, mixed 4 tablespoons goat cheese, divided Lemon zest Pinch Kosher salt 18

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DIRECTIONS Preheat broiler. In the meantime, slice tomatoes. Broil bread in the oven for 1-2 minutes on each side, checking the toast every 30 seconds. Remove when browned to your liking. Top each toast with one tablespoon of goat cheese. Line with tomatoes. Finish with lemon zest and kosher salt.

MASCARPONE AND CUCUMBER TOAST Serves: 2 Prep time: 10 minutes INGREDIENTS 4 slices of whole grain bread, such as Dave’s Killer Bread 4 tablespoons mascarpone cheese, divided 4 tablespoons cucumber, diced 2 tablespoons cilantro, leaves Pinch of kosher salt

Squeeze of lime DIRECTIONS Preheat broiler. In the meantime, dice cucumber. Broil bread in the oven for 1-2 minutes on each side, checking the toast every 30 seconds. Remove when toasted to your liking. Top toast with one tablespoon mascarpone cheese each. Add cucumber and cilantro. Top with lime juice and a pinch of kosher salt. M

MASCARPONE AND CUCUMBER TOAST

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JEWELRY

Patti Thompson

Graduate Gemologist, G.I.A. Certified Gemologist Appraiser, A.G.S. Certified Appraiser of Personal Property, I.S.A

Certified Bench Jeweler On Site for all your repair needs.

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EATING DISORDERS IN THE DISABILITY COMMUNITY by DANIELLE SHEYPUCK and PATTI SCHROEDER

eople with disabilities experience unique stressors that may contribute to the development and maintenance of an eating disorder. Though there is a lack of research examining relationships between disability and disordered eating, it is clear that eating disorders disproportionately impact some segments of the disability community. Disabilities are conditions that significantly impact or limit one or more major life activities, and impact each person uniquely. They can be physical, emotional, or intellectual, and many people live with significant disabilities that are unnoticeable to others. ABLEISM AND CULTURE People living with disabilities contend with a cultural bias that views them as fundamentally different and inferior to the non-disabled majority. This prejudice, oppression, and exclusion of people with disabilities is known as ableism. Our culture of ableism tends to make the world feel quite inaccessible and unwelcoming to people with disabilities. Society frequently does not make the appropriate accommodations for different abilities and needs. As a result, people with disabilities face numerous barriers every day. Although people with disabilities make up over 12% of the population, they are noticeably absent from popular culture. Only about 2% of TV and film characters are depicted with disabilities, and those characters are almost exclusively portrayed by able-bodied actors. The media continues to largely present and glorify a very homogeneous view of body size and shape, strongly skewing toward a tall and slender build. For most people, the bodily proportions over-represented in the media are dangerously unattainable. People with disabilities often experience the same pressures to meet these body standards, are as likely as their able-bodied counterparts to develop eating disorders and disordered body image, but are in eating disorder treatment programs. BARRIERS TO SUPPORT AND TREATMENT Difficulty finding appropriate help due to limited specialists dealing with feeding and eating disorders who also have expertise with physical disabilities, intellectual disabilities, autism or other disabilities. Treatment for an eating disorder can be quite costly,

as is living life with a disability. People with disabilities frequently spend more than those not living with disabilities. People with disabilities are overrepresented in the lowest economic brackets, living on a limited income or government-funded disability payment. Simply getting from place to place can be a challenge for someone with a disability, making it especially challenging to access care in the traditional way. Medical professionals may overlook signs and symptoms of disordered eating, as they are often overshadowed by, or masked by, other symptoms of the disability. People with physical disabilities are regularly urged to diet and lose weight by medical professionals, often in derogatory or shaming ways, with the intention of increasing mobility. Depending on the type and severity of the eating disorder, many treatment programs require patients to attend for several hours a day, which could cause access issues for someone with a disability. CONSIDERATIONS IN SEEKING SUPPORT AND TREATMENT Individuals who need caregivers to help them type or write may prefer to fill out intake paperwork with the help of a therapist instead of their caregiver to maintain privacy. Many therapists have their paperwork digitized so they may be accessed online, which may make it easier for some to independently complete. There are more and more eating disorder treatment programs, therapists, and registered dietitians (RDs) offering telehealth options, allowing clients to log-on and participate in group and individual therapy. There are also free online support groups that can be accessed from the comfort of your home. It is important to find eating disorder treatment professionals who understand the importance of flexibility with your schedule, to allow for your other selfcare needs. which can be time-consuming and often require adherence to a rigid schedule. Take time to discuss your needs. Treatment will only be successful if you are able to consistently participate and feel comfortable with your providers. M

This article originally appeared on nationaleatingdisorders.org.

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TUPELO STONE CO. Natural and architectural stone highest quality stone and installation

TUPELO SMA

L, P PITA .A. OS

ANIMAL H LL

Tupelo Small Animal Hospital “We treat them like our own.”

2096 S. Thomas St. • Tupelo • 662-840-0210

3050 McCullough Blvd | 662-840-6800 | www.tupelostone.com

Glenn S. Thomas, D.V.M. • Stephen K. King, D.V.M. James L. Yates IV, D.V.M. • Krystle D. Clayton, D.V.M.

CAMP TUPELO BOARDING

Best Wishes For A Joyous Holiday Season And A New Year Filled With Love, Happiness & Prosperity

Tupel

PUBLIC SCHOOL DISTRICT

Artwork by Thomas Street Elementary 1st Grader: Connor Monroe

| tupeloschools.com

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SLEEP AN D NUTRITION by THE NATIONAL SLEEP FOUNDATION

here’s a connection between nutrition and sleep. For example, diets low in fiber and high in saturated fat may decrease the amount of deep, restorative sleep you’ll get. Excess sugar can cause you to awaken more frequently. Consuming certain foods and beverages close to bedtime can also lead to poor sleep.

WHAT TO AVOID Fatty or high-protein foods: Because digestion naturally slows when you sleep, going to bed too soon after eating a steak dinner or other high-protein foods can lead to disrupted sleep, since your stomach will feel uncomfortably full. Foods high in saturated fat have a similar disruptive effect on sleep patterns. Spicy foods: Spicy foods can cause painful heartburn that could make it difficult to lie down comfortably, which makes it harder to fall asleep. Heartburn can also worsen the effects of obstructive sleep apnea (OSA), as the backed-up acid can create more irritation in your airway. Some spicy foods can raise your body temperature, forcing your body to work harder to cool down enough to fall asleep; feeling too warm in bed may also disrupt your sleep patterns throughout the night.

CAFFEINE Drinking caffeine late in the day has long been known as a potential sleep disrupter for many people, since it’s a stimulant designed to keep you alert. But be aware that caffeine can be hidden in other foods as well, such as chocolate.

ALCOHOL Winding down with a glass of wine or a beer at dinner can be a pleasurable experience, but not so much when you’re getting ready to sleep. Once the effects of alcohol wear off, you’ll likely find yourself waking suddenly and struggling to go back to restful sleep. Alcohol can also worsen OSA symptoms. Go ahead and enjoy flavorful foods and drinks, but note that fatty and high-protein foods and alcohol close to bedtime can affect your sleep, so consume them in moderation. And cutting off caffeine in the afternoon is a good idea since caffeine’s effects can last up to six hours, and sometimes even longer if the beverage is high in caffeine.

WHAT TO CHOOSE INSTEAD If you need a snack before bedtime, consider complex carbohydrates such as oatmeal or wholewheat toast, which digest easily. Healthy eating habits overall will encourage healthier sleeping patterns. Consuming a high-fiber diet with fresh fruits, vegetables, whole grains, and low-fat proteins—while avoiding foods with added sugars—is ideal. Look for foods high in B vitamins; B vitamins are believed to help regulate melatonin. Foods rich in B vitamins include fish, lean poultry and meat, legumes, eggs, and dairy. A healthy diet can also help you lose weight, which can in turn lead to better sleep and make you less likely to suffer from daytime fatigue, insomnia, and OSA. The takeaway? Good eating habits can go hand in hand with getting a good night’s sleep for a healthier you. M

This article originally appeared on nationalsleepfoundation.org.

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WHERE DO I GO FROM HERE? SURVIVING DOMESTIC VIOLENCE by MISSISSIPPI COALITION AGAINST DOMESTIC VIOLENCE

WHAT IS DOMESTIC VIOLENCE?

Domestic violence is a pattern of coercive behavior in which one person attempts to control another person through threats of abuse or actual abuse. Some examples of abuse include: PHYSICAL VIOLENCE: hitting, choking, or pushing EMOTIONAL ABUSE: name calling, threats, and intimidation PSYCHOLOGICAL ABUSE: physical or social isolation from work, family, and friends; stalking and cyberstalking FINANCIAL ABUSE: preventing access to bank accounts, credit cards, or other financial resources SEXUAL ABUSE: any forced sexual activity SPIRITUAL ABUSE: keeping someone from going to a place of worship or using scriptures to justify abuse FORCED ISOLATION: preventing social relationships and interaction with society

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COLUMN Domestic violence is a learned behavior, learned through observation, experience and reinforcement, culture, family and/or communities. There is no excuse for domestic violence, and it is never the victim’s fault.

Some aspects of safety planning include: creating a secret emergency kit; establishing a method to call for help using code words or signals; and leaving when it is safe to do so.

CYCLE OF DOMESTIC VIOLENCE Domestic violence occurs in a cycle characterized by three phases:

WHAT TO TAKE WHEN YOU LEAVE • Identification • Birth certificates: yours and your children’s • Social security cards • School and medical records • Money, bankbooks, credit cards • Food stamps • Keys: house, car, office • Driver’s license/registration • Medications • Medicare cards • Passports • Green cards • Work permits • Address book • Lease/rental agreement • House deed • Mortgage payment book • Insurance papers • Current and unpaid bills • Personal hygiene products • Pictures • Items of sentimental value • Children’s diapers, formula • Pre-paid cell phones

TENSION-BUILDING PHASE: Minor incidents of abuse gradually escalate. The victim may cope by accepting the abuse as legitimate. The abuser, aware that his behavior is wrong, fears that his partner will leave and often becomes jealous and possessive. As a result, the victim tends to withdraw. The abuser then increases the abuse to gain attention and maintain control. VIOLENT/ACUTE BATTERING INCIDENT PHASE: Explosive rage is intended to teach the victim a lesson and emphasize the abuser’s power. The type of violence, when and where it will occur, and its severity become impossible to predict. Both partners - in shock, denial, and disbelief - often minimize the seriousness of the incident. HONEYMOON PHASE: The tension is gone and the abuser, now kind and loving, asks for forgiveness. The abuser may honestly believe that he will not abuse again, often because he believes the partner has learned her lesson. All of his actions are geared toward reconciliation. RED FLAGS IN ABUSIVE RELATIONSHIPS The following behaviors typically indicate the potential for lethality: abuse of pets or children playing with fire or setting items on fire in front of the victim; choking; threatening suicide; use of firearms. If a victim sees any of these behaviors, it is imperative that she seek outside help and safety.

S.A.F.E., INC. / CRISIS: 1-800-527-7233 / TUPELO, MS SAFE HAVEN, INC. / CRISIS: 1-800-890-6040 / COLUMBUS, MS OUR HOUSE, INC. / CRISIS: 1-662-332-5683 / GREENVILLE, MS

WHAT TO DO IF YOU ARE BEING HURT BY SOMEONE YOU LOVE Leaving an abusive relationship is often difficult due to a lack of social, financial, spiritual, and other resources. There is a way out with help from crisis hotlines, domestic violence shelters, restraining orders, counseling, and court advocacy.

CATHOLIC CHARITIES, INC. / CRISIS: 1-800-2739012 / JACKSON, MS

Domestic violence almost always gets worse; it never lessens in severity. A victim is in greater danger when she leaves the relationship. Careful safety planning is a necessity when leaving an abusive relationship.

MISSISSIPPI COALITION AGAINST DOMESTIC VIOLENCE (1-800-898-3234)

MAKE A SAFETY PLAN Safety planning for someone involved in an abusive relationship is a necessary and important step. Planning can be used while you are still with your abuser or after the relationship has ended. While still in an abusive relationship, safety is of primary importance.

NATIONAL DOMESTIC VIOLENCE CRISIS LINE: (1-800-799-SAFE)

Mud & Mag Tip: Did you know domestic violence

shelters can help you devise an exit strategy from an abusive partner? The numbers above can connect you with local advocates who will love you, support you and help you create the safest plan of exit. M

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Healthier Mouths bring Healthier Lives

Dr. Brett Hildenbrand Dr. Lane Baxter Dr. Skyler Myers Dr. Will Stevens 627/631 W. Main Street | Tupelo | 662-840-0066 | mainstreetdentistrytupelo.com

SUPER DUPER

HEALTH

The best news about “superfoods” – you know, foods with a nutritional bang - are that they’re pretty common. Buy peak-season when possible for increased flavor and reduced cost. by LINDSAY PACE

BLUEBERRIES These sweet berries offer vitamins C, K and manganese. Mostly water, they’re hydrating, too. DARK CHOCOLATE High-quality dark chocolate is high in oleic acid, a heart-healthy fat. A few squares also provide a nice helping of copper and magnesium, compounds that help the body create energy.

OLD-FASHIONED ROLLED OATS Oats are nutritious and fiber-intensive. A half-cup serving offers nearly a quarter of one’s recommended daily intake of magnesium, copper, iron, zinc and vitamin B1. GRAPES Not only are grapes hydrating, their skin offers resveratrol – which could be, in turn, great for our skin. Resveratrol is a polyphenol shown to protect cells against cellular damage.

RAW, UNSALTED CASHEWS Cashews are rich in unsaturated fats, or heart-helpful fats. They’re also high in copper, a nutrient important for immunity. M

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QUALITY FLOORS SINCE 1976

FINE FURNITURE • FABRICS • FLOORING 903 VARSITY DR. I TUPELO, MS I 662.842.1292 | staggsinteriors.com | MONDAY - FRIDAY 9:00am - 5:00pm

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NEW YEAR, NEW PLANS

DIY

by LINDSAY PACE

It’s true - there’s nothing special about January first. There is something special, though, about dreaming for the year ahead. That’s why we designed an entire A5-sized printable planner for you, complete with monthly, weekly and daily spreads (and a few fun goal-tracking sheets). We recommend printing on cardstock, trimming with a paper cutter and punching with an A5sized hole punch to store in a binder of choice, like the one here. Visit www.mudandmagnolias.com/A5planner for the template. M

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Comprehensive Women’s Healthcare

SENTER TRANSIT MIX DIVISION OF CONCRETE INDUSTRIES, INC.

401 Elizabeth St., Tupelo

662-842-7305

Your headquarters for Concrete - Sand - Rock

Johnny F. Miles, MD Kristen Y. Turner, MD Brandi S. McGehee, MD Brittney C. Billsby, DO Rachel Prust, WHNP-BC

Mark A. Ray, MD J. Bennett McGehee, MD Neeka L. Sanders, MD L. Elizabeth Stokes, MD Wanda Porter, FNP-BC

1041 South Madison St. • Tupelo | 495 South Gloster St. • Tupelo (662) 844-8754

MIDDAY, NOON, TWELVE O'CLOCK: the story of noon cafe by ALLIE ALLSUP photos by LINDSAY PACE

erial Entrepreneur. Force of Nature. Unwaveringly committed. These are just a few expressions used to describe Bev Crossen. Constantly developing a new business is another one. No matter what she’s doing, Crossen is always thinking about Tupelo. Advocating for her city is what she does best. She loves the creative process in traveling and experiencing different cities and cultures before bringing certain aspects of them back to her own community. Her most recent endeavor? An Asian fusion-based fresh food restaurant called Noon. It started like any other day at work. A full workload, a tight schedule and no lunch breaks. With a busy work schedule, Crossen can find it difficult to break for lunch. If she does, she finds herself wanting options that are fast, fresh and available to grab and go. “That’s really where it started, and it was coming from a place of being hungry at lunchtime downtown,” Crossen said. “And not

wanting to wait in line.” Thus, their slogan, “Fresh Food Fast!,” was formed. And that’s exactly what you’ll find at Noon located in the Farmhouse in Downtown Tupelo. Finding herself traveling frequently, Crossen makes it a point to write down her favorite meals, and find unique and healthy foods to try wherever she goes. Pretty much every item on Noon’s menu is adapted from a meal Crossen loved during her travels. With deliciously healthy options, guests can build their own bowl or check out the chef ’s menu for a new style of eating. With an Asian fusion-style cuisine, Noon has an eclectic flavor profile. No matter what you choose, though, everything is fresh. The restaurant is run by a small, passionate team— mostly friends and family — that loves branching out from the norm. “There’s nothing here that’s quite like it,” Bev’s son, Greg Crossen, said. “The entire menu is made up of healthy foods, not just a small portion on a small corner of a menu.”

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Opening page: Noon Cafe's menu design is reflective of the fresh, vibrant produce used in dishes. This spread, clockwise from top left: All serving utensils and to-go bags are made of compostable plant sugars; Noon offers several unique drink options to guests, from cane sugar root beer to canned Kombucha; The Hanoi bowl, which includes lemongrass meatballs, lo mein, carrots, quick pickles, Hanoi sauce and sriracha aioli.

After living in Oregon for six years, Greg Crossen decided it was time to move back home to Tupelo and help with his mom’s newest venture. Passionate about food since a young age, Crossen is acutely aware of flavor profiles. So, when the restaurant was opened, he made sure to have his hand in every dish. These days, he’s the eatery’s main chef. “I’ve always loved cooking,” Crossen said. “Like when I quit watching cartoons as a kid, I started watching the Food Network.” Able to scratch on his creative edge, Crossen blends his mother’s discoveries with his own style of cooking to create new, yet familiar menu items. “I’m just creating stuff and figuring out what works and what doesn’t,” Crossen said. “And it’s just a really good feeling to have something that you personally created, shared and enjoyed by a number of people.” Being relatively new, it’s all about getting people to branch out and try something different.

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“The hardest thing will probably be getting people to try new things,” Crossen said. "It’s hard to get people to move away from what’s comfortable." “I’ve noticed I have to make it familiar to people,” Crossen said. “Normally, people will try something simple at first, something they know they’ll like, so they’ll build a bowl or something similar. But almost all of them convert after that. They try it and love it and then start to feel more adventurous with the menu.” As for the restaurant's name, it was the third member of the family, the family patriarch, Karl Crossen, who put in his two cents. “My dad actually came up with the name,” Crossen said. “He was just like, ‘ Oh, it’s a lunch place, so why don’t we just call itNoon?’’ And we were all like, ‘Whoa’ why is that so profound?” So, the name stuck, and Noon was born. M

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running with rashni barath by ALLIE ALLSUP photo by LINDSAY PACE

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s Mud & Magnolia’s Influential Woman of the Year 2021, Rashni Barath has already captured hearts with her continuous service for her community. However, when she is off the clock, whether it be with work or family, Barath feels most comfortable in her running shoes, hitting the streets or trails of Tupelo whenever she gets the chance. When Barath first moved from South Africa to the U.S. with her husband over 20 years ago, she didn’t know at the time how much running would become a part of her life. Yet, she credits running for helping her settle into a new culture and make lots of friends. Since then, it’s been a constant for Barath. Running has brought her joy and a sense of belonging over her years in Mississippi. “You will meet all kinds of people when you start running,” Barath said. “I mean, it’s just amazing how many friends you make out of it.” Once she discovered her passion for running and nurtured it, Barath found herself running marathons, even going as far as to run an ultramarathon. For those who don’t know, a regular marathon is 26.2 miles; an ultramarathon is anything above that. Barath’s ultramarathon had her running 36 miles. As someone who’s grown accustomed to running, Barath knows firsthand the kind of rigorous training these marathons require. Yet, she stresses that each

to going the distance, although Barath said a strict diet isn’t wholly necessary as long as the would-be marathoner uses some dietary common sense. “You know fried foods and greasy foods are not recommended,” she said. “ Lots of vegetables, protein, and tons and tons of water.” Having been running for several years now, Barath has loved every marathon she’s run. Two, however, outpace the rest. “I know this is going to sound weird for many people, but my ultramarathon was one of the best experiences I’ve had,” shesaid. “The ultra-marathoners are a whole different ball game. The runners are much more relaxed and enjoy each other’s company more than your normal marathon runners, and you get to meet so many people from all over.” However, it’s the marathons for St. Jude, no matter the distance, she loves the most. “St. Jude is one of my favorite marathons I’ve done just to see those little kiddos,” Barath said. “As you run, you go past the hospital, and those babies are out there, and they go up and say, ‘Thank you for running for me.’ To know that you are able to do something for them in a small way, it’s a good feeling.” Wh i l e r u n n i ng i s a p a s s i on of Barath’s, and she’s run many marathons, she wants to make it clear that you don’t have to be a marathon runner to get out there and enjoy the benefits.

ed to just get up, even if it was to just walk.” Whether it be her family or her running buddies, Barath knows she has a support system. It’s one of the things that’s made her both physically and mentally strong. “One of the things that really helps keep me accountable and motivated are my running buddies,” Barath said. “It’s such a great little network of fun, easy going people who come from all different aspects of life.” Those easygoing people are just some of the ladies and gentlemen Barath runs with at the Tupelo Running Club. Because they tend to run the same sorts of races, they generally train together. Runners like Barath who are balancing work, family, and running life, tend to pick up their running shoes whenever they have the chance. Whether that’s early in the morning or late at night. “Generally, on a Saturday morning we will all be on the road at 5 a.m.,” Barath said. “Those of us with kids, we have to work around their schedules sometimes. So, that has us up and running while everyone’s asleep. That’s how we balance the two. Either running really early or really late. We’ve even run at midnight from time to time.” However, Barath knows first hand how hard it is to take that first step (literally), get outdoors and begin running. As with most things, the more experience a runner has, the easier running will be.

"As you run, you go past the hospital, and those babies are out there, and they go up and say ‘Thank you for running for me.'" person, no matter their experience level, should go at their own pace. “Generally, I would say one to three months is a good amount of training time for a marathon,” Barath said. “If starting from zero, it’ll take a bit more time.” Diet and nutrition is the other key

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“I think a lot of times people are just intimidated to go out there, and you know, speak to a runner, or run with someone, but that’s just the furthest thing from the truth,” Barath said. “All of the people that I run with, not one of them would not help someone run or would not stay with someone that want-

“I generally know the first mile is always going to be the most challenging,” Barath said. “But if you can just get past that, afterward, and every mile after that, your body just kind of settles in and it’s so worth it to push past that in the end.” M

COLUMN

the Perfect Gift

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From ‘Cradle to Grave’: Toni Hill on Midwifery in Mississippi story and portrait by LINDSAY PACE

t the head of the mother is a doula, an educator invested in motherhood. At the womb is Toni Hill. Hill, owner of Blooming Moon Midwifery in Tupelo, is a Black, certified traditional midwife. She wears other titles: doula, doula trainer, lactation consultant. A midwife, though, better executes her vision: community-based care for people with periods. To understand Hill’s work is to understand inequity, especially in Mississippi, a state where Black women face even bigger obstacles to medical care. Hill’s career asks not only who is worthy of life, but who is worthy of life-giving care. Hill began midwifery nearly ten years ago, and for six of those, she was the only Black midwife in the state. She says there are only two Mississippi hospitals with Certified Nurse Midwives, or nurses with a Bachelor of Science who later receive a midwife certification. “[This trend] is ridiculous when it comes to equity. Especially when there are Black working people who should have a choice in having someone that looks like them,” Hill said. People in Mississippi, if they’re wealthy enough, can choose to birth children how they’d like to: at home with a certified midwife, or in a hospital with a nurse. Economically marginalized Mississippians, like those on Medicaid, do not get to choose how to birth their children. Midwifery is only considered a certification in the state, not a license, and is not covered by private health insurance or Medicaid. All costs for midwifery models of care in Mississippi, except for certain doula services, come out-of-pocket. “To me inequity is anytime some-

body can't get the same thing that their neighbor did, because of something that they have no control over,” Hill said. Hill notes that not only is midwifery a traditional model of care, it’s traditionally Black. Modernized healthcare (think: insurance and public health systems) forced people to choose hospital births. “Midwifery existed before hospitals and private insurance became a thing, and before Black people could have babies in the hospital became a thing,” Hill said. “For a long time, we didn’t have that choice. There were lots of poor people of all ethnicities that were not allowed to give birth at the hospital because they didn’t have money. And midwives served everybody” When midwifery resurged, the field was dominated by white women – people who had access to capital and education. Even now, midwifery certifications are costly, and with no midwifery school in the state, students must either travel to nearby Vanderbilt or complete courses online. Hill’s work demonstrates this inequity. Though she is one of three Black midwives in the state, she says 75% of her patients are white. It’s not that BIPOC people don’t inquire, most simply can’t pay for her services out-ofpocket. What was once the only option for Black women is now out of grasp. “Midwifery is about advocacy for women to have those choices, but also about education,” Hill said, “about how we take care of people. Little people and big people.” To ensure people have access to basic care and education about their bodies, Hill operates the Northeast Mississippi Birthing Project and the Mississippi

Center for Birth and Breastfeeding Equity; the former earning her a Harriett Tubman Trailblazer of the Year award in 2010; the latter being the only diaper pantry in northeast Mississippi. Hill wants people to know that midwifery care is holistic, encompassing not only birth, but all stages of life, everything from ‘the cradle to the grave.’ It’s about ensuring people have equal-access to necessities like menstrual pads, or educating people on their menstrual cycles. “Midwifery care is not just what's going on with your uterus,” Hill said. “It's also about, ‘Do you have diapers this month? Do you have a carseat? Do you have these things that you need for your baby?’” To be clear, Hill believes in choice. That is, if a birthing person prefers a hospital birth, it should be their right – but they should also, in practice, have the option to choose otherwise. Hill hoped to use a midwife during one of her four births. With her firstborn, she didn’t know midwives existed (“You know, we didn’t have Google back then”). During another pregnancy, there were no midwives in her area. Later, on the Gulf Coast and pregnant again, the financial ruin brought by Hurricane Katrina put midwifery out of her reach. Now, her life is centered around providing for others the care she couldn’t receive herself, and advocating for barriers, like the ones she faced, to be torn down. “If you want to have a surgical birth, great. If you want to have a birth in the pond outside your mama’s house, great,” Hill said. “Whatever you decide is right for you to bring your person, your people, here, then you should have support in that.” M

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or years, Stevi Self and Mary Solomon taught yoga classes at different gyms in Oxford. Eventually, they started doing workshops together. "And then one day, Stevi was like, 'Oxford needs a yoga studio,'" Solomon said. "We found this spot, and it was doable, and we've been here 13 years." That spot is Southern Star Yoga Center on North Lamar in the Midtown Shopping Center. It's open 365 days a year. "Having a place that's just a yoga studio — it's different than a gym, where there's no peace element," said Solomon, who has been a certified yoga instructor since 2005. Self, 46, said from the beginning, the women's goal was to have classes for every level of fitness. They offer gentle yoga, beginner classes, hot yoga and advanced classes. "A beginner class assumes you don't know anything about yoga," Self said. "In a stronger class, for people who have been doing yoga for a while, you might do deep backbends or inversions. We wanted to make sure we had something for everyone, to make it accessible to everybody." They also offer yoga therapy, for people with special needs, and ayurveda, a sister science of yoga.

Opening page: The entrance to Southern Star Yoga Studio in Oxford. This page, clockwise from top left: Singing bowls used for sound bath meditation. The bowls are made of crystal, and when the rims are struck with a crystal mallet, sound reverberates. Different tones are thought to affect different chakras in the body; Self performs acroyoga with the help of her colleague; Self (left) and Solomon.

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"Yoga is the practice of body movement and breath," Self said. "Acroyoga involves diet and lifestyle." Before the COVID-19 pandemic, Southern Star Yoga was offering about 40 classes a week, taught by Self, Solomon and another 16 to 18 teachers. "Now, we're down to about 25 classes a week," said Self, who has been a certified yoga instructor since 1998. "Before COVID, we offered meditation classes, but when we had to do that over ZOOM, it just wasn't the same," said Solomon, 54. "But one good thing about ZOOM is that we had students from all over the country, from all over the world, taking our classes." January, February and March are the busiest times of year for the studio, Solomon said. "The first couple of months, people are trying to keep their New Year's resolutions, and they're not exercising outside," she said. "And then in March, we see a little swell in numbers, maybe because spring break is coming, and folks are going to be baring more skin." The studio offers several membership packages for classes. There are monthly rates, yearly rates and drop-in rates, or passes that can be purchased for five or 10 classes. All the classes are also offered online. "When someone calls us about classes, we just tell them to wear something comfortable," Solomon said. "You want something you can move around in." The studio provides yoga mats, bolsters, blankets, blocks and straps — everything needed for a class — though most people bring their own gear because of COVID, she said. The studio is one of the only ones in the state that has advancedlevel teacher training, Self said. It's also one of the only ones to offer acroyoga. "Acroyoga is a partner practice of mutual support, communication and trust," Self said. "Yoga is more about connecting to yourself. Acroyoga takes your personal practice and makes it a community practice." Solomon said one reason people enjoy yoga is because it's a good stress-reliever. "If you're looking great, but your mind isn't feeling great, yoga can help take care of that," she said. "It's self-care we all need." Self said while there are lots of different types of yoga, she and Solomon have tried to keep the longstanding traditions of yoga intact, even as they teach in a modern world. "We want to keep them a part of our practice," she said. Solomon said all the teachers at Southern Star Yoga are welleducated, and the longstanding traditions of yoga are important to them, too. "It's our job to remind them of the bigger picture of yoga — the connection to higher self, whatever they see that as," she said. M

This page, top to bottom: The interior of Southern Star. On warm days, instructors may opt to practice yoga on the porch instead; Self (left) and Solomon demonstrate singing bowl meditation; Equipment used in practice.

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photos by MARCQUS JERNIGAN and LINDSAY PACE

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Photo by Marcqus Jernigan.

hasi Jernigan looked at the Lane Bryant dress she’d wear at Easter. Only 14-years-old and always the largest person in her class, size could be an unsavory subject. “I didn't have the privilege to shop in [the juniors] section,” said Jernigan, a faith, fashion and fitness influencer known for her blog, "Sweat In Mascara." Unlearning harmful rhetoric in beauty culture is part of Jernigan’s story, and one she shares with women of all shapes, sizes and ethnicities. Her words, given to followers through bite-sized Instagram captions, is a bit of patchwork quilt: a blend of her upbringing, unlearning and relearning. Jernigan was born to an economically marginalized, single mother and a family of thrifty women who were always welldressed. Her love of fashion comes from them, and her love of community from the village that raised her. “I am a reflection of the Boys and Girls Club, United Way and local churches that had different Sunday school programs,” Jernigan said. “But the way I give back is pushing women to love themselves, encouraging women to love themselves beyond their size, and teaching fitness classes that are affordable.” Jernigan has a soft-spot for leading low or no-cost fitness classes. She teaches a special weeknight class at a studio in Tupelo for women who can’t pay ‘thirty-five dollars [each session].’ More recently, she agreed to release short videos for Joyn, a “body-neutral,” free fitness platform owned by Nike. Fitness classes are no longer about weight loss to Jernigan. They’re about joyful movement, about loving yourself where you’re at.

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Photo by Marcqus Jernigan.

Seven years ago, Jernigan would tell a different story. She dieted and exercised relentlessly, resulting in a 130 pound weight loss - a milestone she hoped would mean more to her self-esteem. “I thought that losing weight would fix it, but it didn't,” Jernigan said. She pivoted. Wondering what fitness could look like if it were focused on community instead, she found herself ripping up the carpet from the floor of her husband’s church. “On Tuesday and Thursday, it was a dance studio. On Wednesday and Sunday, it was a church,” Jernigan said. What amazed Jernigan most were the hearts of class attendees. Women would ask for everything from prayer to styling tips. She live streamed a few classes, and a year later, in 2016, Sweat In Mascara went live. Jernigan’s aptitude for empowering others has bloomed through blogging. Now, her community is everyone, anywhere, globally. It’s taken her to New York Fashion Week and into the inboxes of women looking for affirmation. It’s also allowed her to connect with Black women, especially those embracing natural hair texture like she does.

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Q&A with Chasi Q: What's your go-to meal?

A: If it's a meal for the family, definitely low sodium Turkey tacos. If it's for me, an Acai bowl from PoPsy. I always get the granola and peanut or almond butter with strawberries and pineapples. Q: What's your go-to workout? A: My go to workout would definitely be some dance cardio. I love a dancestrength mashup. That's my favorite. I love a dance workout, maybe like 30 minutes of hardcore dance, and then about 10 minutes of weights.

Photo by Marcqus Jernigan.

“Black hair has been oppressed for years. My mom was saying back in the ‘60s, they all wore afros, but in order to get a job, you had to make your hair flat,” Jernigan said. “[Getting locs] was the best decision ever, and now I am sending a message to women of color that locs are professional, black hair is professional, and that you don't have to do something that's unnatural.” Just as Jernigan works to reframe the stigma against natural hair, she also speaks out against fat-phobia, and the cultural ideas we hold against plussize bodies (think: dirty, lazy). As a ‘neat-freak’ who pedals three times a week at 5 a.m., Jernigan believes these stigmas are perpetuated by how plussize bodies are represented in media. “Plus-size women deserve love,” Jernigan said. “I've been married for 16 years, and my husband married me when I was over 300 pounds. So many plus-sized women are desirable. They make great wives. They make great moms. They make great instructors, great stylists. They’re successful.” When Jernigan isn’t developing content for followers or reminding women that the scale is ‘the least interesting” thing about them, she’s sporting Lane Bryant. This time, though, she isn’t shopping in the women’s section as a teenager or finding an item or clearance. She’s fielding questions from their marketing team, who sought her out to represent their merchandise. “It's really an authentic and genuine collaboration, because these brands, they dressed me as a kid,” Jernigan said. M

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Q: What are you listening to right now? A: I love R&B. I'm all over Summer Walker right now. She's a new young R&B artist. Her album is fire. Q: Faith seems important to you. What's your favorite Bible verse? A: My favorite scripture is a chapter in Psalms 139. And it's basically just talking about God is always there. He knows everything he's got to go through, he's always there. When things get tough, he's just always there. Q: Name some influencers that inspire you. A: I love Rochelle Johnson, Jenna Kutcher and 300 Pounds and Running.

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RICE CAKES AND REPETITIONS story by ADAM ARMOUR photos by LINDSAY PACE

t was a rice cake that kept Kevin Harmon from winning. To be fair, he argued, it was a chocolate rice cake … just a small patty of baked grains with a hint of cocoa to satisfy his sweet tooth. Still, strong as he is and as small as they are, that was enough. “They were actually holding me back,” the 46-year-old said. “They have three or four grams of sugar in them, and that was keeping me from hitting 3% body fat.” That percentage, Harmon said, is the key to being a champion bodybuilder. It helps the skin be tight, the veins pop, and allows judges to see every muscle in the competitor’s body. Just a couple percentage points more separate winners from losers, and when Harmon first started training, his body fat hovered at 5%. That was enough to keep him from winning. Both Harmon and his wife, Eve — who’d been bodybuilding for years — and his daughter, Ciara, who grew up around the sport, knew the culprit. It was the rice cakes. “Both of them kept on me about it,” he said. “They told me, ‘Well, stop eating them.’” As soon as he did, he dropped that extra 2% body fat. That’s when he started winning. And that, he said, is the other key to being a champion bodybuilder: It’s about strength of body and strength of mind, and the Harmons get

their strength from each other. Kevin and Eve Harmon met in the gym, which is appropriate since they’ve since built much of their life together around it. The couple owns PowerZone Gym in Peppertown — an unostentatious but sprawling facility packed wall-to-wall with weightlifting equipment. For 16 years, the gym’s been their second, and often their first, home. It’s provided them with a living and a source of relaxation. It’s changed their bodies and pushed their limits. It’s defined who they are and who they’re trying to be. For many years, the two of them competed in separate fields: Kevin Harmon in powerlifting, and Eve Harmon in bodybuilding. They traveled across the country supporting each other, but their styles of training, their diets, and much of how they prepped for competition were so drastically different, they may as well have been going it alone. “I did this for 12 years by myself,” Eve Harmon said. “Fixed my egg whites while I fixed him French toast. That’s very hard. Anybody who can do that, can do anything.” Kevin Harmon’s 30-year career in professional powerlifting culminated in June 2010 when he lifted 605 pounds, breaking the all-time bench press record for the 148-pound weight class. That record still stands to this day. Although Harmon continued lifting after breaking that record, he refocused his competitive energy on his wife’s chosen sport: bodybuilding.

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“It took her a long time to talk me into doing bodybuilding,” Kevin Harmon said. “Actually, I got older and my joints started hurting so bad, I said, ‘Maybe I will.’” She was thrilled. “Nobody,” she said, “knows until they step on stage if they can do what we do.” In much the same way it took Eve Harmon’s arm-twisting to convince her husband to take up bodybuilding, it took Kevin Harmon a long time to talk his wife into lifting weights. A self-described “cardio-freak,” Eve Harmon said she was initially reluctant to amass muscle. “People told me I was puny back then,” Eve, 51, said. “Kevin kept telling me, ‘You’re going to do weights.’ I said, ‘No I’m not. I don’t want to look like a man.'” But as she traveled across the country with her husband, Eve Harmon eventually found the joy in lifting weights and gaining strength. Like her husband, she began pushing the limits of her body in the name of competition — in her case, bodybuilding. Unlike powerlifting, the goal of bodybuilding isn’t a specific test of strength, but sculpting the body to be as “idealistic” as possible, as defined by the type of competition. Figure competitions are all about muscle mass. For men and women, the goal is to transform the body into a V shape: broad shoulders, narrow waist. Bikini competitions — Eve Harmon’s chosen sport — are about building a muscular physique, but keeping attributes traditionally considered feminine. In both, it’s about shaping the body and showcasing muscles. Although different from powerlifting, Kevin Harmon quickly learned that bodybuilding required just as much strength and discipline. It’s his sweet tooth that got him in the most trouble. “When I first started bodybuilding, I had to stay in this gym — not go anywhere — for about a month,” he said. “Because I kept stopping by stores and picking up foods I wasn’t supposed to be eating.” Rice cakes, for instance. “I’d cheat,” he admitted. “I finally learned, I couldn’t go anywhere.” Eve Harmon nodded. It was a feeling she knew well and represents what both of them agree is both the most important and easily the most challenging part of their regimen: Diet. “We can’t hang out with our friends,” Eve Harmon said. “We don’t go out to eat.” Most people who take up bodybuilding quit within the first two weeks, Harmon said, and it’s almost always the diet that does them in. It takes around a month for the body to adjust to the drastic diet change.

The Harmons diet between seven and eight months out of the year. Roughly eight weeks before a competition, they’ll bump up the intensity of their diets to ready their bodies for show. That means lots of protein and carbs, but extremely limited fat and sugar. Kevin Harmon said in the days leading up to a show, he’ll eat roughly 300 grams of protein. That’s the equivalent of seven chicken breasts. As for carbs, he’ll eat around 500 grams a day. “I will literally eat 25 to 30 sweet potatoes a day,” Kevin Harmon said of the last few days before a competition. “I’ll pretty much eat one every hour.” Posing, the couple said, is another element that’s often overlooked by those just starting out in competitive bodybuilding. “Posing is just like working out,” Kevin Harmon said. After a beat, he rethought the claim. “Actually, it’s harder,” he said. “You’re using every muscle in your body. Trying to tense it up as tight as you can get it.” When they get on stage, they’ll have to hold those poses — their muscles fully tensed — for up to 20 minutes as the judges do their part. It’s exhausting. On the day of a show, the Harmons will cut their water and increase their carbohydrate intake, which causes their veins bulge, skin to tighten and muscles to pop. This allows the judges to see the results of all those months of diet and exercise. Under the stage lights, wearing very little clothing, there is no way to hide. Either you did the work, or you didn’t, Kevin Harmon said. The judges will know. The sacrifices are on stage for all to see. Ciara Stults, the Harmons’ daughter, grew up in the gym. As a kid, she attended powerlifting meets with Kevin Harmon, and hung out backstage at bodybuilding competitions with Eve Harmon. Now 21, Stults is a high school state-champion powerlifter multiple times over, and has repeatedly won her class in bodybuilding competition. Inside their gym’s small office, Eve Harmon reached over to a shelf crowded with trophies and pulled from it a framed photograph. In it, a tiny childhood Ciara stood next to her mother, flexing a tiny arm. “The first time she stepped out on stage, she won,” Eve Harmon said of her daughter. “That makes a mama proud.” Bodybuilding, she said, takes over everything and becomes life for those serious about it. That’s been the case for the Harmons. It’s how they earn their living. It’s what they do to relax. It defines how they live their lives and spend their time. It’s what pushes them. And they do it together. “We do this as a family,” Eve Harmon said. “That’s what I love. I love my daughter and my husband being with me.” Kevin Harmon, surrounded by decades’ worth of trophies and photographs, grinned and nodded. He said, at the end of bodybuildOpening page: Equipment in the Harmon's Peppertown gym, Powerzone. This page: The Harmon Family: Kevin, Eve and Ciara.

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A-Z wellness handbook

HEALTH

your guide to a healthy new year. by ALLIE ALLSUP

acupuncture Acupuncture is used to treat an abundance of issues, including relief for chronic pain, arthritis, or back pain. Believed to stimulate the nervous system, acupuncture releases chemicals into muscles, stimulating the body’s natural healing abilities. It is done using hair-thin needles that are inserted into the skin and are thought to promote one’s Qi (pronounced “chee”). biking Did you know biking is one of the most common modes of transportation in the Netherlands? Not to mention, an estimated one billion people ride bicycles every day for transportation, recreation, or athletics. This aerobic activity, which means that your heart, blood vessels, and lungs are all being worked out, is a healthy, low-impact exercise that can be enjoyed by all ages. chlorophyll drops (in water) The same chlorophyll that plays an important role in making plants green can be used to boost your own immune system. Containing vitamins, antioxidants, and therapeutic properties, many people take it as a health supplement or apply it topically. Whether or not you decide to take a chlorophyll supplement, dieticians still recommend incorporating vegetables containing chlorophyll into your diet. Dark green, leafy vegetables are often the richest. Not a big fan of vegetables? Then there are some fruits, like green apples, kiwi, or green grapes, that can have this effect, too. deep breathing Breathing is something we do every day, but when is the last time you’ve taken a deep breath? Deep breathing has tons of benefits, and is one of the easiest, most natural tools to help fight issues like stress and anxiety while helping to bring better circulation about the body and reducing blood pressure. Go ahead, take a deep breath. exercise Even when tired, exercise will give you more energy. Exercising regularly can increase your lifespan by keeping you fit and healthy. General fitness and moderate exercise are crucial to a healthy body, mind, and life. Even if it’s just walking around the neighborhood for a few minutes every day, get up and get your body moving. Flaxseed Flaxseed has been around for hundreds of years and is known for its superfood properties. Jam-packed with protein and fiber, you can find flaxseed in quinoas, cereals, and nutritional milkshakes. To reap the benefits, you can either eat a tablespoon per day or use the oil while cooking.

Gua Sha stone This traditional Chinese tool is used to relieve tension, sculpt skin, and increase circulation. Regularly used on the face, it is often made of a natural jade stone and designed to improve and increase the circulation of facial blood vessels. This tool isn’t just for the face and neck, though; it can also be used on the back of the hand, wrist, shoulders, and feet. hydration Water is the body’s natural medicine. Did you know drinking at least five glasses of water a day can reduce your chances of suffering a heart attack? And not getting enough water can have a negative impact on your mood and energy levels. On top of that, water is great for a clear complexion. If not a fan of the taste, spruce up your cup with fruits or vegetables (lemons, berries, orange slices). Bottom line, there’s really no downside to it, so drink up! incense Incense has been around for hundreds of years and in many forms. Simply put, incense is any plant matter that is burned for aromatic or spiritual properties. It can also be used to aid in meditation and mood improvement. Overall, incense is used as a calming mechanism and can be burned in several scents. Whether you want it to spruce up your home, or are using it to calm your nerves, incense has many benefits. When we take in smells, signals are sent to our limbic system. This is part of the brain that deals with memory, emotion, and hormone regulation. Therefore, breathing in pleasant aromas can reduce stress, aid sleep, stimulate creativity, purify your space, or simply be there for your enjoyment. journaling Did you know writing out your thoughts and feelings can boost your wellbeing? Journaling can better help you achieve your goals, gain self-confidence, improve your writing and communication skills, strengthen memory, and reduce stress and anxiety. And while journaling may not be for everyone, it is important to note that there are many different types of journaling you can try out. Still not convinced? Well, even famous figures such as Albert Einstein and Leonardo da Vinci kept journals or diaries to record their experiences, thoughts, and feelings. It’s a good way to decompress and destress from a day’s worth of issues and struggles. Go ahead, tell us what you’re feeling. kale Kale is one of the most nutrient-dense foods on the planet. It’s loaded with powerful antioxidants, Vitamin A, K, B6, C, potassium, and manganese. Made of fibrous material and rich in iron, kale is great for helping with digestion. The stems even have high levels of probiotics, which will help increase the number of good flora in your gut. If we know one thing, it’s to keep a healthy gut. This is a good step in that direction. Often eaten raw, you can find kale in salads and smoothies. Yet, it can also be enjoyed steamed, sautéed, boiled, or baked.

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laughing Ever heard “laughter is the best medicine”? Did you know that laughing 100 times is the same as exercising for 15 minutes? Or that it’s a natural painkiller? Laughing is good for the heart and can increase blood flow by 20%. Laughing also boosts your mood and releases endorphins to relieve stress, anxiety and chronic pain. meditation Did you know that meditation helps calm and relax you? Meditation is known as a habitual process that helps to train your mind to focus and redirect thoughts. Many people use this practice to help boost positive moods and outlooks, practice self-discipline, breed healthy sleep habits, and even increase pain tolerance. It also helps to lengthen attention span, reduce anxiety, and improve memory and mental relaxation. nutrition A healthy diet throughout life promotes a number of things in the body. Proper nutrition is the foundation to preventing chronic diseases and sustaining a long and healthy life. It’s important to be aware of what it means to be healthy. Therefore, nutrition is the study of nutrients in food and how the body uses them. Not having the right balance of nutrients in one’s diet can be problematic and lead to other issues, so it’s important to make sure you are eating the most nutritious foods. It’s time to start being more aware of what we are putting into our bodies. oat milk A great substitute to dairy milk, oat milk is a plant-based milk that’s high in fiber and vitamins. Oat milk consists of steel-cut or whole grain oats that are soaked in water, blended, and then strained. It’s good for people with allergies, dairy intolerances, or those who follow plant-based or vegan diets. Its creamy consistency also makes it a perfect substitute in coffee drinks. positivity Your thoughts can have a major impact on the way you view others and situations. Remaining positive is key to maintaining a general wellbeing. With thousands of thoughts rolling through our minds all day, it’s important to start using positive language. The more we do, the better our chances of thought patterns changing+ the better. quiet time With social media and the need to perform, it can be easy to forget to give yourself time to recuperate the mind and spirit. That’s why giving yourself some quiet time to reflect is important for your health. Start by giving yourself a few minutes every day to just be quiet. No noise, no distractions, just quiet. Silence offers opportunities for self-reflection and daydreaming, which activates different parts of the brain. It also cultivates mindfulness which helps you stay content and appreciative of the present moment. running, reading Feeling stressed? Overwhelmed? Try running! People who run more frequently tend to have a stronger immune system and can increase their bone mineral density. Not to mention it’s a good way to unplug and unwind. Forgetting what’s outside those pages for a short while can significantly lower levels of cortisol and other stress hormones. Put

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on your favorite/coziest sweats, curl up with a good book, and lose yourself for a few hours. Reading also helps with memory and strengthens the mind. spinach Spinach is known to affect not only your digestive health, but also your mood. Being high in fiber and holding lots of vitamins, spinach is one of the top leafy greens when it comes to digestion. It also helps with acne, heartburn, hair growth and sleep. tea There's a reason the Queen of England drinks it. Tea helps to lower risks of heart attack, certain cancers, and other health issues. The good thing to know is that there are many different varieties and flavors of tea to choose from. unplug & unwind Unplugging from your devices helps you to unwind your mind. Turning off or monitoring your time on social media can help you become more productive, reduce anxiety and depression, improve your relationships with others, and give you more focus. It also allows us to better self-reflect. vitamin D Sunshine is vital to life. That’s why it’s important to get your fair share of it. Known as the “sunshine vitamin,” vitamin D is here for anyone who needs an extra boost. Getting sufficient amounts of vitamin D is important for normal growth and development. So, while the best source is the sun itself, there are supplements you can take for those cloudy days. water chestnuts The water chestnut is a grass-like plant native to China, India, the Philippines and Japan. Despite its name, it’s not actually a nut. It’s an aquatic vegetable normally grown underwater in marshy or muddy areas. Full in nutrients and low in calories, water chestnuts are highly versatile and can be added to a variety of dishes. While a great source of antioxidants and fiber, these aquatic vegetables are also very tasty. Xanthan gum If you’ve ever baked anything gluten free, you’ve probably heard of xanthan gum. Used as a thickener and made from fermenting corn sugar, this food additive improves texture, consistency, flavor, and shelf life of many foods. It’s also a popular ingredient in gluten-free baking because it provides the elasticity and fluffiness that gluten gives to traditional baked goods. yoga Yoga reaps many health benefits. It can help boost your cognitive function, bolster your immune system, and lower stress. Not to mention, it’s great for stretching, which increases blood flow to your muscles and helps avoid injuries. Zumba A great alternative to traditional fitness, Zumba is exercise made fun by using dance as the main component. Great for weight loss, this exercise has you burning up to 600 to 1,000 calories per hour. Being that it’s made up of dancing, Zumba helps you to destress and let your body loose. It’s also great for any age and can be adapted to any fitness level. M

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Mud & Magnolias January 2022

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