Mud & Magnolias January 2021 by Journal Inc

Mud&Magnolias October. November 2013 July 2020 January 2021

HEALTH & wellness

HOME GYM

power bowls

LOVE ON A LEASH

health columns

DIY SELF-CARE SUNDAY

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CONTENTS

24 32

44 56

RECIPES

44 THE POWER OF PUPS

THERAPIST PROFILES

56 WORKING OUT FROM HOME

Salads. They’re either really good, or really bad. But this issue, we whipped up some recipes that will keep you full and satisfied, and they’re just so tasty. We’re calling them power bowls. We even threw in some pretty healthy treats for those with a sweet tooth, too. Maybe 2020 took a toll on your mental health, or maybe you’ve been considering therapy for a while – but 2021 may be your year to give it a shot. So, we chatted with five therapists throughout the region to learn about therapy, and what practices they’re most excited about.

Last year changed a lot of things, but one thing always remained the same: The love of dogs. Tail wagging and wiggling with excitement, dogs just made 2020 a little bit better. Especially for those who needed some company.

42 BUILD YOUR OWN WORKOUT 72 If you’re looking to change your fitness regiment, or maybe you’re still nervous about returning to the gym, and you don’t know where to start, we’ve got the answers. We worked with a fitness expert to get you the tools you need to get started.

ALSO:

January 2021

When COVID-19 hit and the gyms shut down, Rachel Cirilli’s fitness routine was upended. She tried working out in the living room, the sitting room – nothing was working, until she went to her front porch. Then the mosquitos came. Luckly, she had one option left: the guest house.

ACE | CHEER

There’s a cheerleading gym in Tupelo that’s won dozens of awards and championships, including winning and ranking in championships like the U.S. Finals Cheer & Dance Competition, UCA International All Star Championships and Battle Under the Big Top - All Star Challenge in Atlanta.

ON THE COVER Snappy Thai Peanut Salad, recipe on pg. 24.

Unwind and make some self-care oils & scrubs with us at mudandmag.com

COLUMN: CASE FOR PLANT-BASED

COLUMN: COVID-19 & LOOKING AHEAD

DIY: SELF CARE SUNDAY

COLUMN: RESOLUTIONS

COLUMN: THE OSTRICH

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eroes come in all shapes and sizes. I realized last year some of my major heroes are the men and women in the healthcare field. These healthcare heroes have sacrificed so much to put patients and our community first. They are working on the front lines and miss time with their own families to spend exhausting days taking care of ours. As our community continues to navigate this challenging time, I want to express my gratitude and appreciation for not only the physicians, nurses and staff here in North Mississippi, but all health care workers across the country. During more normal circumstances, they are the ones healing wounds and saving lives. And now, while we are being asked to take special precautions, they are still working tirelessly to improve outcomes for their patients. As you look through our Health and Wellness issue this month, I hope you will think about all the healthcare heroes that have made an impact on your life. And when you have the opportunity, I hope you will take the time to show them your gratitude.

1242 S Green St. Tupelo, MS 38804 662.842.2611

EDITOR-IN-CHIEF Sarah Brooke Bishop

ASSOCIATE EDITORS Lindsay Pace Kristina Domitrovich

FEATURED SALES CONSULTANTS Leigh Knox Teresa McDonald Nick Boone June Phillips Tyler Vuncannon Darla Webb Justine Stewart Angie Quarles

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

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RECIPES Buffalo ‘Bonzo Bowl

WLS

R E W B O O P

recipe on pg. 25

Finally, gone are the days of 2020, and in marches 2021. This new year poses a delightful and well-needed reset; and as with most January-fresh starts, rethinking food is probably on most people’s list of resolutions. This year, we’re going back to the steady staple: The salad. But make it better. Loaded up on protein, healthy carbs and fats, and topped with a dressing you’ll actually like, these bright power bowls can mindfully appease your cravings for flavor; plus, a healthy little chocolatey treat at the end, or even a cookie! M&M

RECIPES Crawfish Greek-Out Chowder Bowl

recipe onon pg.pg. 2224 recipe

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RECIPES Kickinâ&#x20AC;&#x2122; Cheerio Quesadilla Bowl Mounds recipe on on pg.pg. 24 21 recipe

Grilled Bacon-Wrapped Duck Poppers recipe on pg. 22

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RECIPES Snappy Thai Peanut Bowl recipe on pg. 24

Fondant Root Vegetables recipe on pg. 23

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RECIPES Quinoa Chocolate Crispies

recipe on pg. 25

Crawfish Chowder

recipe on pg. 22

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RECIPES

Nutty Tahini Crawfish Cookies Chowder recipe recipe on on pg. pg. 25 22

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RECIPES SNAPPY THAI PEANUT BOWL This recipe makes two power bowls. Ingredients: 2 cups romaine lettuce, chopped 1/2 cup purple cabbage, shredded 1/2 cup carrots, shredded 1/2 cup snap peas, rinsed and sliced on a diagonal 1/2 cucumber, thinly sliced 1 red bell pepper, deseeded and roughly chopped 1/3 cup unsalted peanuts, toasted For the chicken: 1 tablespoon olive oil 2 chicken breasts 1/2 teaspoon ground ginger 1/2 teaspoon garlic powder 1/4 teaspoon white pepper 1/4 teaspoon red chili flake Kickin’ Peanut Dressing: 1/3 cup pure peanut butter 1/4 cup coconut milk 1 teaspoon Sriracha sauce (optional) 1 1/2 tablespoons soy sauce 1 teaspoon sesame oil 1 teaspoon rice vinegar 1 teaspoon fresh ginger, minced 1/2 teaspoon red chili flakes 1/2 teaspoon garlic powder Directions: In a small pan over medium heat, add the peanuts without any oil. Stir every minute or so, until golden and toasted; then set aside. In a small bowl, combine the spices for the chicken. Pat down the chicken with a paper towel, then evenly sprinkle the spices over both breasts. Add a tablespoon of olive oil to a medium-sized preheated pan on medium-high heat; then add the chicken. Sear until golden on one side, about 5-7 minutes. Flip and sear on the other side for another 5-7 minutes, or until cooked through; remove from heat, and let rest. In the meantime, combine all the sauce ingredients in a small bowl, and mix with a fork until completely smooth. Prepare and chop all the vegetables, then divide and transfer to two bowls, along with the peanuts. Slice the chicken, and add one breast to each salad. Add the dressing as desired, and serve. Refrigerate remaining dressing in an air-tight container for up to two weeks. KICKIN’ QUESADILLA BOWL This recipe makes two power bowls. Ingredients: 2 cups romaine lettuce, chopped 1 cup canned black beans, rinsed 1 cup canned yellow corn, rinsed 1/2 cup onions, diced 1 jalapeño, sliced 1/4 cup cilantro 1 cup quinoa For the chicken:

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2 chicken breasts 1/4 teaspoon cayenne pepper 1/2 teaspoon chili powder 1/2 teaspoon garlic powder 1/4 teaspoon ground black pepper 1/2 teaspoon cumin Quesadilla Dressing: 1/2 cup Greek yogurt 1 tablespoon pickled jalapeños and 1 tablespoon juice 1/2 teaspoon onion powder 1/2 teaspoon garlic powder 1/4 teaspoon cayenne pepper 1/4 teaspoon cumin 1/4 teaspoon chili powder Directions: Preheat the oven to 350 degrees, and line a baking sheet with foil. In a small bowl, combine the chicken’s seasonings. Pat down the chicken with a paper towel, then evenly sprinkle the spices over both breasts. Place the chicken breast on the baking sheet, and cover with another piece of foil. Bake for 25-30 minutes, or until cooked through; once done, rest for 5-10 minutes, or until cooled slightly. In the meantime, prepare and chop all the vegetables; divide and transfer into two bowls. In a blender or food processor, combine all the quesadilla dressing ingredients, and purée until smooth. Slice the chicken and add one breast to each bowl, then drizzle with dressing as desired and serve. Refrigerate remaining dressing in an air-tight container for up to two weeks.

GREEK-OUT BOWL This recipe makes two power bowls. Ingredients: 1 cup orzo pasta 1 large cucumber, cubed 1/4 cup red onion, diced 1/2 cup cherry tomatoes, halved 1/2 cup feta cheese crumbles 1 2.25-ounce can of sliced olives, drained For the chicken: 2 chicken breasts 1/2 teaspoon dried oregano 1/2 teaspoon garlic powder 1/2 teaspoon ground black pepper Pesto Tzatziki Dressing: 1/2 cup Greek yogurt 1/4 cup pine nuts 2/3 large cucumber, finely grated 1/2 lemon, juiced 1/4 cup extra virgin olive oil 1/4 cup fresh dill 1/4 cup fresh basil Pinch of salt Directions: Preheat the oven to 350 degrees, and line a baking sheet with foil. In a small bowl, combine the chicken’s seasonings. Pat down the chicken with a paper towel, then evenly sprinkle the spices over both breasts. Place the chicken breast on the baking sheet, and cover with another piece of foil. Bake for 25-30 minutes, or until cooked thoroughly; once done, rest for 5-10 minutes, or until cooled slightly. In the meantime, cook the orzo according to packaging, and prepare the remaining ingredients. Transfer into one large bowl. In a blender or food processor, combine

RECIPES all the pesto Tzatziki dressing ingredients, and purée until smooth. Cube the chicken and transfer to the bowl. Drizzle with dressing as desired, and toss until evenly coated. Serve immediately or chilled. Refrigerate any remaining dressing in an air-tight container for up to two weeks. BUFFALO ‘BONZO BOWL This recipe makes two power bowls. Ingredients: 2 cups kale, finely chopped 1 cup romaine lettuce, chopped 1/4 cup red onion, diced 1 red bell pepper, chopped 1/2 cup bleu cheese crumbles For the cauliflower and beans: 1 lb of cauliflower florets 1/4 cup buffalo hot sauce 1/2 teaspoon garlic powder 1 can of garbanzo beans, rinsed 1 tablespoon olive oil 1/2 teaspoon garlic powder 1/2 teaspoon Kosher salt 1/2 teaspoon paprika Buffalo Dressing: 1/2 cup Greek yogurt 1/8 cup hot sauce 1/4 teaspoon ground black pepper 1/2 teaspoon garlic powder 1/2 teaspoon onion powder Pinch of salt

Preheat a high-sided pan or pot over medium-high heat. Add 1/2 cup quinoa, and use a spoon to spread evenly over the bottom of the pot. Stir occasionally, and don’t walk away. Within about 5-10 minutes, it will start making a popping sound. Stir regularly at this point to pop evenly, and remove from heat when done popping. Repeat with remaining quinoa; set aside when done. Place a silicone candy tray on a baking sheet, and set aside. Using a double broiler, melt the chocolate with peanut butter and a pinch of salt, stirring regularly with a rubber spatula. As soon as the chocolate is completely smooth, remove from heat and stir for two minutes. Add in the quinoa, and stir until well combined. Use a spoon to transfer into the silicone mold; then transfer to the refrigerator for 20-30 minutes, or until set. The chocolate can be kept at room temperature or in the refrigerator for up to three weeks.

NUTTY TAHINI COOKIES Ingredients: 1 1/2 cup almond flour (or 3/4 cup whole wheat flour) 1/2 teaspoon baking soda 1/2 teaspoon Kosher salt 1/3 cup honey 1/3 cup tahini 1 teaspoon vanilla extract 1/2 teaspoon almond extract 1/3 cup sesame seeds Directions: Preheat the oven to 350 degrees, and line two baking sheets with parchment paper or silpat sheets, and set aside. In a small bowl, combine all the dry ingredients and stir. In a medium bowl, use a rubber spatula to mix all the wet ingredients. Add the dry ingredients to the wet, and mix until just combined. The dough will be soft. Use a teaspoon or small cookie scoop to make 1-inch rounds. Roll each in the sesame seeds until completely covered. Space out two inches on the baking sheets, and bake one sheet at a time for about 8 minutes, or until the cookies are just starting to gain a golden hue. Remove from the oven, and let cool for 10 minutes before removing. Store in an air-tight container. M

Directions: Preheat the oven to 350 degrees. In a bowl, toss the cauliflower in hot sauce and garlic powder; then transfer to a lightly oiled baking sheet. In another bowl, toss the garbanzo beans in olive oil, garlic powder, Kosher salt and paprika; transfer to a baking sheet. Put both baking sheets in the oven. Bake the cauliflower for 15-20 minutes, or until tender. Bake the beans for 20-30 minutes, stirring every 10 minutes. Prepare and chop all the vegetables; divide and transfer to two bowls. In a small bowl, combine all the buffalo dressing ingredients, then mix with a fork until smooth. Add cauliflower and garbanzo beans to the salads, and drizzle with dressing as desired. Refrigerate any remaining dressing in an air-tight container for up to two weeks. QUINOA CHOCOLATE CRISPIES Ingredients: 1 cup quinoa 3 4-ounce bars of semi-sweet or unsweetened chocolate 2 tablespoons pure peanut butter 1 pinch Kosher salt Directions: If the quinoa’s packaging does not state it has already been rinsed, thoroughly rinse quinoa and let it dry completely.

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M&M health

{ PLANT-BASED } THE CASE for

35%

by Matthew Rhinewalt, MD

he beginning of a new year usually brings with it the same resolution: lose weight and get healthy. And with so much information at our fingertips, determining what “healthy” means and how to get started can be overwhelming. Sometimes it’s not new year’s, though; An annual physical lets you know changes need to happen, and when this situation occurs with my own patients, I look to my life to let them know what has worked for me. In 2018, I attended a session at a medical conference that focused on the health benefits of a plant-based diet over more common, traditional American diets. The session piqued my interest, and after researching, I discovered numerous studies that support what I heard at the conference: A plant-focused diet has the potential to function as well as, or possibly better, than some medications to improve a patient’s health. And while I am certainly not telling you to stop your medications, I would encourage you to research plant-based diets for yourself and with your healthcare provider. What does the research tell us? From a cardiovascular standpoint, an animal-based diet increases cholesterol, inflammation, and a toxin associated with blood vessel plaque formation. Making the change to a plant-based diet has the potential to drop your cholesterol up to 35%. It also reduces laboratory markers of systemic inflammation, and lowers (or eliminates if 100% vegan) a toxin (called TMAO) that is linked to blood vessel plaque formation. In

addition, processed meats increase insulin resistance, the cause of type 2 diabetes, and are associated with the development of certain cancers. Since that medical conference, I have been on a mostly plant-focused diet. This has led to weight loss, improvement in both my “good” and “bad” cholesterol, digestion, and overall sense of well-being. I also recommend a plant-based diet to my patients. Discontinuing medications on patients who have improved their health with diet, exercise and weight loss is definitely one of the most enjoyable aspects of my job as a physician. Changing your diet can be overwhelming. Start small, such as making spaghetti with whole grain noodles and without meat. Add some extra finely chopped veggies (such as squash or zucchini) to add flavor to the sauce. Many favorite soups can be made without meat or dairy and still taste good. When choosing bread, avoid “enriched grains” and look for whole grain options instead. Substitute your usual lunch or dinner with a great salad a few days a week. Snack on a piece of fruit instead of a bag of chips. Choose hummus dip with veggies instead of chips and cheese dip. These are just a few suggestions to begin eliminating animal fats from your diet. According to Mark Twain’s rules for longevity, “Eat whatever you want and let ’em fight it out among themselves inside.” And while Twain always could tell a good story, science and research disagrees with him here: A plant-based diet will likely always win the fight. M

of your cholesterol could be lowered by adopting a plant-based diet.

WHAT TO

eat

Whole grains Legumes Vegetables Fruits Nuts/Seeds

WHAT TO

limit

Poultry Fish Eggs Dairy

WHAT TO

avoid

Processed meat Red meat Refined grains Added sugars Ultra-processed foods

About the author Dr. James Matthew Rhinewalt, MD, is a board-certified internist and pediatrician at Internal Medicine & Pediatric Clinic at Baptist Memorial Health Care in New Albany, Mississippi.

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Start Here. by KRISTINA DOMITROVICH photos by LINDSAY PACE

If 2021 seems particularly daunting to start anew after a year like 2020, perhaps it’s time to consider therapy. It doesn’t have to look like stretching out on a couch, there are quite a few different types of therapies, one just has to figure out which works best for them. We chatted with five therapists in Northeast Mississippi. While most counselors in the state are generalists (this portion of the state doesn’t really have the population to support specialists), we asked everyone about a type of therapy they’re particularly excited about, and asked for tips headed into the new year.

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Essence Walker CBT F

or Essence Walker, Licensed Professional Counselor who owns Hope Faith Love Counseling Services, LLC, in Aberdeen, the first way to be a good therapist is to build a relationship with her clients. “Once you can effectively build a therapeutic rapport with the client, everything else kind of falls in place,” she said. “You can have all these therapies readily available, but if you cannot connect with the person, it’s really in vain.” Once she gets to know her client, she can then map out the best way to handle their sessions. For Walker, she implores a focus on supportive and personal therapy, along with Cognitive Behavioral Therapy, or CBT. CBT works on reworking the way clients think about their reality. “I believe that the majority of individuals’ problems originate from faulty thinking, having an irrational thought process. I think that’s where it starts,” she said. “But with CBT, I use it because I like to help individuals become aware of those irrational thoughts or negative thoughts they have. And help them then to develop a different perception so that they can see situations more clearly and then respond to them in a more effective way.” The first step? Helping people realize their strengths. Walker said people easily identify their weaknesses, but

have a much harder time with their strengths. She takes her clients’ strengths and the things they enjoy doing, and she uses that to cater therapy exercises. “Then we come up with exercises that are tailor-made for that individual to engage and to help them kind of restructure their negative thinking when it comes up,” she said. “Finding something else to do, or finding something else that they can elaborate on, versus the wallowing on any negative thoughts.” For some of her clients, it’s exercising or playing sports; for others, it may be listening to music, or creative outlets like crafting, baking or making videos. She said working with her clients in this way helps empower them and gets them to think outside the box. Her favorite thing to hear is when her clients say, “‘I didn’t think about that.’” “Just to hear them say that, helps me feel like I’m introducing them to a new way of thinking, just a new way of perceiving their situation,” she said. “Because sometimes, we can be so stuck in a way of thinking because of an environment that’s not conducive for us.” Through her work with adolescents and adults, she can see her clients shift their perspective, and can see them “becoming better adults, more productive citizens.” She said CBT is particularly helpful for people who have traumatic experiences, along with depression and anxiety.

A tip from the pros: Essence Walker believes

that self-care and proper coping skills are the best foundation for improving one’s mental health. As a part of that, find a way to relax and meditate, which she said can be as simple as journaling, yoga or even going for a walk or taking a hot bubble bath.

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John Hawkins ACT J

ohn Hawkins is a Licensed Professional Counselor who owns his own practice, John Hawkins LPC, in Columbus. But the road to where he is now in his career was an unexpected journey. When he was little, he wanted to be a sanitation worker. “When I was a child, I wanted to be a garbage man,” he said. “Now I help people empty the garbage from their lives.” He’s been in the business for 30 years, and in that time, he’s held onto a core belief about his profession: “You can’t take anyone further than you’ve gone before.” He’s been through it himself, and practices what he teaches. A majority of his therapy practices are CBT (cognitive behavioral therapy) to help his clients, who could be struggling with depression, anxiety, trauma, life transitions, bipolar disorder, OCD and a slew of other disorders. “In an urban area, counselors can afford to specialize,” he said. “There’s a large enough population to create a niche practice. In rural Mississippi, most counselors are generalists.” But he also practices ACT (acceptance and commitment therapy). He received his training from Steven C. Hayes, Ph.D., the founder and creator of

ACT, whom Hawkins refers to as today’s Sigmund Freud and B. F. Skinner. The concept of ACT isn’t too far off from CBT, in fact, it’s from the same branch of therapy; it works with the client’s thought processes. But what differs, is ACT strives to empower clients with “psychological flexibility,” not letting one’s thoughts be in control. It happens to everyone, thoughts can be consuming. But Hawkins implores his clients to realize that a thought is simply that. Oftentimes, if left unchecked, a thought can evolve into more thoughts, which can sometimes become a roadblock. “You’re so hijacked by what might happen,” he said. “It’s just a damn thought.” ACT works to break down the roadblocks and free the thinker of limiting thoughts, feelings or emotions — creating emotional agility. For Hawkins, this new field of therapy is what keeps him excited in his work. He knows the importance of thought processes “because our brains thrive on creating habits,” and he wants to help his clients create better habits. “It’s easy to love others,” he said, “but it’s so hard to love ourselves, (to) have compassion for ourselves.”

A tip from the pros: John Hawkins says one

trick to a better life is to create a morning routine or ritual. “Our brains love to automatize behavior, so creating healthy habits and routines are essential,” he said. For him, his morning routine actually starts at night, by laying out workout clothes and shoes; then in the morning, he starts his day with “journaling, movement and mindfulness meditation.”

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Edward Yeates Exercise Therapy B

ack in college, Mississippi State University football player Edward Yeates earned his undergrad in kinesiology; he wanted to be a physical therapist. But after he graduated in 2001, his scholarship was extended and he started thinking about masters programs, he realized something else may suit him better — counseling. “My purpose is helping to heal,” he said. He earned his masters in counseling in 2003, but he didn’t go straight into opening his own practice. First, he founded a nonprofit, the Father’s Child in 2004. When Yeates was growing up, his father wasn’t around. In college, he said he found Christianity, and that’s what Father’s Child is based off of: “a ministry (where) we equip, encourage and empower.” “I grew up without a dad, without a father at home, and I had a lot of issues and struggles with that. And then ultimately, I found my heavenly Father in college,” he said. That’s why college was such a turning point for me.” Father’s Child works with families on all fronts: mentoring children, empowering mothers through providing them with community and encouragement, and equipping the fathers with tools Yeates created, like his training and accountability program, “Operation Manhood.” Through Father’s Child, the organization has served over 2,000 people, and Yeates goes to

“just about every school in Mississippi” to talk to the students. With the Father’s Child program continuing, Yeates found a way he could help even more people as a Licensed Professional Counselor. In 2014, he opened his own practice, Yeates Counseling, LLC, in Columbus. There, he has six therapists and a nurse practitioner on staff to help clients. His practice works with adolescents, families, couples and elderly. For Yeates, he prefers to take a holistic approach with his clients. “I believe that mind, body, spirit are connected. If one part is off, it affects the other parts. I take that theory with my therapy approach,” he said. “I believe it’s more than what meets the eye when it comes to a person who hurts.” He implements this theory through encouraging his clients to practice mindfulness and meditation, along with what he calls “exercise therapy.” For this, Yeates doesn’t take his clients to the gym and blow whistles while they do sprints; instead, he implores his clients to just find any way to get up and move. “Movement is really good for anxiety, depression. It gets your body connected, your mind stimulated,” he said. “It gets you that feeling of accomplishment, well meaning, and feelings of, ‘It’s going to be okay.’ Your body burns that energy off, helps you see more clearly.”

A tip from the pros: For Edward Yeates, it’s mind

over matter, and finding each individual’s spiritual and emotional peace can lead to a better life. “I think staying connected with what’s going on with your spirituality, I think that would help. I think that will keep you grounded and centered, and help you with the problems you have to deal with.” Yeates implores practicing this through prayer and meditation. M &M

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Taquila Smith T

aquila Smith is a Licensed Professional Counselor who works full-time at Parkwood Behavioral Health System and part-time at Counseling Associates, LLC, in Olive Branch. Smith’s interest in her field sparked when she was a child. “I’ve always been intrigued by the behaviors of other people as a kid,” she said. She spent a lot of time at her uncle’s place, which was a group home. She said while her friends were out playing, she was fostering her passion for helping others there. She would go on to attend Delta State University, earning a bachelor’s in psychology and a master’s in mental health counseling. She works mostly with adults, and considers herself an eclectic therapist. While she uses several different types of therapy based on the client’s needs, like Cognitive Behavioral Therapy (CBT), she’s also trained in EMDR therapy –– Eye Movement Desensitization and Reprocessing therapy. “I feel like a lot of people suffer with their traumas in silence,” she said. EMDR is an eight-phase psychotherapy treatment that is typically used with trauma victims. These victims may be suffering from PTSD, or experiencing certain events like “flashbacks” and generally reliving moments of trauma and things associated with that trauma, such as images, thoughts or feelings. “It helps you stop reliving that trauma over and over again every time they think about that trauma,” Smith said. “EMDR is able to help them be like, ‘Okay, that happened to me, that happened to me in the past and I’m okay now.’” Smith said EMDR works by helping the brain store information properly, taking those traumatic experiences “from the front burner, to the back burner,” while allowing space for individuals to use their own beliefs to better process that disturbing material. This is done by repetitive movements, like shifting one’s eyes to

EMDR follow a finger, or alternative movements like tapping one’s hands or foot, while simultaneously recalling an event and the thoughts and emotions associated with that moment. Eventually, the therapist will shift their client’s thoughts to more positive events as a way to categorize each trauma. Aside from clients with a history of trauma, Smith also sees people dealing with other disorders too, like anxiety, depression, bipolar, schizophrenia, personality disorders and other disorders. While she may use different treatment methods, she starts each session the same: She asks her clients to tell her a “feeling word,” and then bring her “up to speed” on what’s happened since their last session. “Nine times out of 10, them checking in with that feeling word and them bringing me up to speed on what has happened is going to direct our session, so I never know what I’m going to do that day.” As her day shifts from session to session, she said the spontaneity is what keeps her excited for her work. That, and her clients. “I’m a very extroverted person,” she said. She said her clients are usually extroverted, too; so telehealth appointments due to COVID-19 have presented a challenge in its own rite to her and her clients. Through the pandemic, she’s encouraged her clients and those around her to find new “coping skills that they can utilize inside of their home.” Some people may have coping skills like “shopping, hanging out with friends,” but all of those require leaving the house and socializing, so she encourages her clients to find enjoyable things that offer an escape, all from the comfort and safety of their home. Smith is currently attending Jackson State University to earn a specialization in psychometry, which will allow her to do psychological assessments, like for ADHD. She will complete the program in May.

A tip from the pros: Taquila Smith encourages

practicing positive affirmations every morning. For some, this may look like writing affirmations on a sticky note, and attaching it on the coffee maker, or somewhere visible each morning. In solidarity, Smith practices this herself, and has a note on her bathroom mirror. She encourages at least one note, but the more the merrier.

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John Rasberry J

ohn Rasberry went to school in the late ‘60’s, “which was the time of the hippies, and so I still am (a hippie), but I don’t have as much hair as I used to have,” he joked. That’s where he first found a class his roommate was excited about: group therapy. Looking for an easy A, Rasberry signed up, and “took to it like a duck to water.” He changed his major, and hasn’t looked back since. But Rasberry wasn’t looking for a career in the standard talk therapy; in fact, he doesn’t really believe talk therapy is effective. “You can’t get away from it by talking about it,” he said. “That’s why we see the vast majority of people stuck in their life, because all they know to do and all they’ve been told to do is just talk about it.” Instead, Rasberry practices psychodrama and sociometry as a certified Trainer, Educator, Practitioner (TEP). This type of therapy involves 10-12 years of school, a five-hour written exam and the candidates have to direct a drama. The American Board of Examiners in Psychodrama, Sociometry and Group Psychotherapy have certified a little over 400 psychodramatists, compared to the over 20,000 Licensed Professional Counselors in the U.S. So what is psychodrama? “I practice the most exciting form of psychotherapy there is,” he said. “(It’s) the use of guided, dramatic action to help people deal with their problems.” Essentially, his clients will come to him with a moment in time where they feel depressed or maybe threatened, and then he asks them to act out that moment. He said this is a particularly good form of therapy for people who have suffered “trauma, sexual abuse, assault, terrible situations.” His clients — of which Rasberry estimates 70% have tried traditional therapies to no avail, and come to him as a last resort — don’t necessarily have to have a background in theatre or even enjoy acting. “All they need is the support and the permission,” he said. “And once they have a therapist that says, ‘Get up out of your chair and show me, let’s play. Show me what you’re talking about,’ they are just delighted, even when it’s painful.” The way it works: A client will decide on a scene to act out (either in a group or in individual sessions); that client will become the protagonist and more or less the main character, and Rasberry will always be the director. Throughout the scene, Rasberry will direct the actors as needed, and they know there are only two rules: No physical violence and no sexual contact; outside of that, they can ad-lib however they see

Psychodrama fit. At the end of the scene, “the protagonist and I collaborate on what scenes we’re going to look at, what things we’re going to re-do and what the goal of the session is.” During these scenes, the protagonist will have a chance to encounter, “and that’s different from confront,” their adversaries — whether it’s a boss, a parent or perhaps an abuser or aggressor. Role-playing, which was actually invented by this therapy’s founder, Dr. J. L. Moreno, is also a crucial element in psychodrama. “You cannot understand another person by talking, you can only understand another person by being them,” Rasberry said. “Go be the very person you hate, go be the very person that hurt you, go be the very person that you’re having tension with, and therein lies your answer and the cure.” Rasberry said that since opening his own practice, The Mid-South Center for Psychodrama & Sociometry in Tupelo in 1989, he’s seen countless “ah-ha” moments and breakthroughs with his patients, when their troubles start to make sense. “They’re not scared anymore, they’re not grieving anymore,” he said. “They’re not so angry and taking it out on their husband anymore or their kids or the dog — their behavior changes.” But in the throws of their scenes, emotions are high, as it’s an incredibly raw type of therapy. This can prove true even on the clients who don’t know it’s coming. “Before the session’s over, they’re screamin’ and cussin’ like a sailor with snot dripping out their nose from the tears, and they’re looking at me like, ‘Oh my God, I did not know that these kinds of feelings were there,’” he said. “But the same is true for laughter. I have some clients that come in that haven’t laughed in 15 years; and by the time we’re finished, both of us are cracking up, the whole group is cracking up. Scared, confused — all the feelings.” During sessions, his clients can scream and do whatever they need in order to experience a cathartic release. Looking back, he thinks his office has likely had the cops called two or three times since opening, just to make sure everyone’s okay. He even has a foam block that clients can use a baseball bat on when their emotions get high. “I used to have dishes and let people throw dishes up against the wall,” he chuckled. “But my insurance carrier said, ‘You got to stop that, because one of them is going to ricochet off and hit somebody in the eye.’” M

A tip from the pros: John Rasberry tells

people psychodramatists “are the best kept secret” in psychotherapy. He doesn’t believe in passive things, like journaling, is an effective method of therapy, and knows that humans “make time for what is helpful; so come see me, come do psychodrama.”

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a brighter 2021 COVID-19 AND LOOKING AHEAD by Amy Davis, MD Amy Davis is Emergency Medicine Physician and Medical Director of Express Care at Magnolia Regional Health Center in Corinth.

he year 2020 has proven to be like no other we have experienced. With the ongoing pandemic, our lives have been flipped upside down and altered with an abundance of precautions. I miss the days before we knew the phrase “social distancing” as much as anyone. I serve as Medical Director of Express Care, an urgent care clinic owned by Magnolia Regional Health Center in Corinth. Since March, we have tested and evaluated thousands of patients, some with severe symptoms, yet many who have mild or even no symptoms at all. That is the unfortunate makeup of the pandemic we are currently facing. Take the virus seriously. Your case may be mild, but the person you infect may not be so fortunate. Our state health officer recommends Mississippians work and only go places for essential functions right now. It sounds so harsh, I know, but it is the only way to stop the spread until a vaccine is widely available. I am optimistic about the vaccine and hope to take it

myself before this year’s end, but it is not realistic to think this vaccine will halt the coronavirus any time soon. The vaccine will not be widely available to the general population until later in 2021. Hospitals are full and beds are limited throughout the nation, making it harder to treat patients effectively with COVID-19, as well as other unrelated illnesses. Another pandemic problem is that thousands of individuals are delaying routine care out of concern of contracting COVID-19. I fear we will soon see advanced disease in patients who missed routine screenings such as mammograms. For all these reasons, we need to continue to follow the guidelines recommended by the Centers for Disease Control and Prevention. I hope everyone will continue to take the virus seriously in the coming weeks. I’ve had the unfortunate opportunity to see firsthand how devastating this virus can be to patients and their families. If we continue to work together, and take the appropriate precautions, we will see a brighter 2021. M

CDC guidelines

WASHING YOUR HANDS OFTEN with soap and water for at least 20 seconds is crucial for overall good health, in pandemic times or not. To specifically protect others, wash your hands directly after blowing your nose, coughing or sneezing.

BE SURE TO SOCIAL DISTANCE when possible. It is important to remember that even people who do not display symptoms may be able to spread the virus. Staying at least 6 feet apart is key when attempting to maintain a safe distance.

WEAR YOUR MASK whenever you are in a public setting. Masks have proven to help prevent you from getting or spreading the virus. Again, a mask may prevent the spread of the virus when you aren’t aware that you are infected with it.

FREQUENTLY, CLEAN AND DISINFECT SURFACES DAILY Clean commonly used or touched items, such as tables, doorknobs, light switches, handles, cell phones, etc.

BE ALERT FOR SYMPTOMS If you feel that you are experiencing a fever, cough, shortness of breath or other common COVID-19 symptoms, please do not make plans to go about your day as normal. Discovering and monitoring the symptoms is critical to both your health and the people around you.

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Chest Push ups Chest fly (with dumbbells) Elevated pushups (with feet on a chair) Paper plate chest fly Plank walk outs

Shoulders, Triceps & Biceps

Back One-arm row Bent-over row Seated reverse fly Weighted pullover Renegade row

Shoulder lateral raise Upright row Shoulder press Front raises Dips on a chair Overhead triceps extension Lying triceps extension Bicep curls Hammer curls

Grab your weights for these!

BUILD YOUR OWN WORKOUT M&M

by HEATHER THORN American College of Sports Medicine certified Exercise Physiologist | NMMC Wellness Center

Core Crunches Ab crunch with toe touch Planks Side planks Bicycles Russian twist Bird dog Superman

Glutes, Quads & Hamstrings Squat Towel squat on wall Wall squat and hold Alternating lunges Reverse lunges Lateral (side) lunges One-legged glute bridge One-legged squat PliĂŠ squat

Cardio Jump rope (real or imaginary) Jumping jacks High knees Mountain climbers Burpees Butt kickers Single leg run Jog in place Step ups on a bench or chair

Sample circuit: Create your own workout at home using little to no equipment. A circuittraining workout can use five-10 exercises done in succession (with no rest between each exercise) for a duration of 30-60 seconds per exercise. Rest for a minute at the end of the circuit, then repeat the circuit one-three times. These circuit workouts can be performed two or three times a week, but not on consecutive days. Alternate a day or two for some aerobic activity, like walking, cycling or jogging to round out your fitness routine. Remember to warm up for five minutes (with exercises such as arm circles, walking, half squats, stretching) before starting, to reduce chance for injury. And as always, cool down and stretch at the end. Choose two or three exercises from each section above, alternating upper body, lower body, core and cardio to create your circuit workout. You can use dumbbells if you have them to increase the intensity of your workout; if not, you can use soup cans, a gallon of water or other similar items. Most of these exercises are done with bodyweight, a chair, a wall or a towel. Check with your doctor before starting any exercise program.

Jump rope (real or imaginary) Squats Push ups Crunches Jumping jacks Dips on a chair Reverse lunges Plank Rest one minute, then repeat circuit one to three times. Beginners should start with 30 seconds for each exercise, and just do the circuit once. M

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the

POWER OF PUPS by KRISTINA DOMITROVICH photos by LINDSAY PACE

hen the world feels overwhelmingly dark, if we’re lucky, we can turn to our favorite pals to get us through, our four-legged friends. Without fail, no matter what type of day was had, dogs will be there, tail wags and kisses abound; their love is unlimited, and there’s nothing quite so comforting. Needless to say, these animals can be particularly comforting in a year like 2020, which is why the people-and-pup teams at Love on a Leash of Northeast Mississippi (previously referred to as Comfort Creatures) have been hard at work. The organization currently has 14 teams (a team is made up of a human and a dog), who have all gone through proper training and certifications. Each team has to pass the American Kennel Club’s Good Canine Citizen training program, and has to be a registered therapy dog, which requires 10 supervised visits with other registered therapy dog teams. The organization helps teams earn their certifications. Stacey Stokes and her 10-year-old terrier Lemme have been involved since the spring of 2019. Stokes, the organization’s new president, says to be a good therapy dog, a dog needs to get along with others, follow simple commands and have “an overall good demeanor.” Of course, the dog’s handler needs to be a good fit too. Stokes was a physical therapist for 29 years before retiring, and she said she’s seen first-hand the power of animal interactions, as she has experience with equine-assisted therapy. “I had previously done hippotherapy or therapeutic riding using horseback and saw how

therapeutic that was,” she said. “I just knew how comforting it could be, and I’ve always loved working with other people and helping other people, and this was just a perfect opportunity for me to use Lemme as my therapy dog and to get her certified.” Stokes and Lemme do three visits each week. For Stokes and Lemme, they have found what works best for them, and they stick to hospice and retirement centers. “I really feel like God put me in the position I’m in today,” she said. “I feel like I’m blessed more than (the people we visit) are. I really do. It’s just a joy to be able to give back to the community, and give back to some of these elderly people that may not have that much family contact, we’re like family to them. This has been a pure joy. I wish I could go every day.” Stokes also cares for her 93-year-old mother at home. For her, Lemme’s visits to the elderly are crucial because “I’ve seen (my mother’s) dog comfort her more than you know, I mean I see how it does on a personal level.” As a part of the organization’s training, Stokes has supervised other teams acquiring their therapy dog team certification. One of those teams was Dave Bundy and his Maltese-Yorkie mix dog, Bueller (named after the movie character, Ferris Bueller from “Ferris Bueller’s Day Off ”). After earning their certification, the Bundy-Bueller team decided to team up with Stokes and Lemme, so the four often go on visits together. Bueller is a trick dog who can do card tricks, and Lemme can do tricks like walking on her hind legs.

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“I can have (Lemme) sit on her back legs like a kangaroo, and then I can have her walk across the floor on her hind legs or hop,” she said. “That just thrills them, no matter how many times they see it, it thrills those men and women.” Lemme and Bueller are small enough, that during the COVID-19 pandemic,Stokes and Bundy have been able to hold the dogs up to windows for window visits. Stokes said Lemme doesn’t understand the barrier, but she’s still excited to see everyone. Some other teams with the organization are a bit too big for window visits though, like Jim Missett and his 80pound Doberman, Tip. Missett and Tip go to nursing homes too, along with hospitals. The two got involved in Love on a Leash about two-and-a-half years ago. Since then, Missett said he’s convinced Tip knows what people need, sometimes better than the people themselves. Missett saw this one day while he and Tip were on a visit, where a gentleman there said he would not like to see Tip, because he had been bitten by a Doberman when he was young. When they’re on visits, those in the facility can decide whether or not they would like to interact with the therapy dogs, and that wish is respected; but Tip knew he could win this man’s heart. “Tip was standing there with me, and out of the corner of my eye, I caught him moving sideways towards this gentleman, and with his head turned away so that he wasn’t intimidating or looking aggressive at all,” he said. “Tip moved up to him, and the gentleman sort of reached out and started petting him. I’d like to say that I trained Tip to do that, but I didn’t, that was all on his own.” This isn’t the only time Missett has witnessed Tip more or less find someone who needed some dog time. Once, Missett was outside of Lowe’s, waiting on his wife to return to the car, and he was standing in the parking lot with Tip. He said countless people walked by, and Tip didn’t pay them any attention. “Tip all of a sudden, starts out and goes over to this woman who’s walking past, and turns out that she (leaned

Previous page: Stacey Stokes’s dog, Lemme, waits patiently outside of a long-term care facility in Tupelo; This page, clockwise from left: Lemme and Bueller, two Love on a Leash therapy dogs, make weekly visits to the elderly; A resident at a retirement community waves to Bueller through a window, where she sees him weekly. Many long-term care facilities require window visits, instead of in person, due to COVID-19 precautions; During a hospice visit, Stokes aids a resident at in petting Lemme.

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This page: A hospice resident enjoys her weekly visit from Love on a Leash. Volunteers always remain nearby, engaging with residents as much as their pets do.

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This page, from left: A hospice resident pets Bueller while Lemme sits on her lap. Even the residentâ&#x20AC;&#x2122;s families have come to know the dogs and volunteers, as this womanâ&#x20AC;&#x2122;s daugher has; Bueller looks to his owner, David Bundy.

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down to him) and said, ‘Oh, how did you know that I needed a fix?’” he said. “So he seems to be somewhat intuitive about it. Maybe I’m putting too much on it, but that’s the way it seems, because he didn’t make an effort to go up to anyone else until she came by.” Outside of the patients that the teams go visit, the staff at the facilities get just as much from the visits as the patients, and sometimes maybe even more. “They need a little relief from their day as well,” Missett said. Stokes said when they visit a hospice center, Lemme and Bueller know their first stop before even seeing any patients. “They head straight to the kitchen

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because they know they’re going to get a piece of bacon from the staff,” she laughed. “The staff loves them so much.” Outside of nursing and hospice centers, other teams visit hospitals, shelters, even schools, where some Reading Education Assistance Dogs (R.E.A.D.) will listen as children read to them, to help develop their reading and communication skills. Stokes and Missett both agreed that they get almost just as much out of being part of a therapy dog team as those who get to interact with their dogs. “I’ve met more friends through doing this because I consider them friends and family,” Stokes said. “They just grow near and dear to our hearts.” M

Above: An assissted living facility resident gazes out her window, where all visits take place. COVID-19 precautions prevent her from visiting with people - or pets - in person. Lemme looks on.

by LINDSAY PACE

DIY self-care Sunday

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diy video

mudandmagnolias.com

shower bouquet

moisturizing bath bombs

pink sugar scrub

cuticle oil

CREATE YOUR KIT From a cup of morning coffee to a joy-boosting conversation, self-care is an ever-evolving concept. Enjoy our self-care Sunday kit, and make every 2021 weekend a kind one.

strawberry-honey lip scrub

mudandmagnolias.com

floral bath soak ingredients 2 cups powdered milk 1 cup Epsom or Himalayan salt 1/4 cup dried roses 1/4 cup dried lavender Jar with lid directions • Combine milk and salt • Incorporate flowers • Transfer to jar pink sugar scrub ingredients 1 cup sugar 1/2 cup fractionated coconut oil, solid 1 teaspoon Vitamin E oil Pinch of ground freeze-dried strawberries Jar with lid directions • Beat sugar and coconut oil together until fluffy • Add Vitamin E oil & dried strawberries • Transfer to jar

diy video

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DIRECTIONS

moisturizing bath bombs ingredients 1 cup fractionated coconut oil, solid 2 tablespoons Vitamin E oil 1 1/2 cups Epsom salt 3/4 cup baking soda 1 cup dried roses Parchment paper Cookie sheet Cookie scoop directions • With stand mixer, whisk oils on high until whipped and fluffy • Add Epsom salt and baking soda on low speed until combined • With cookie scoop, drop mounds onto parchment-lined cookie sheet • Sprinkle dried roses on top of bath bombs • Chill in freezer for 30 minutes to harden • Store in fridge

cuticle oil ingredients 1 teaspoon Vitamin E oil 1 teaspoon jojoba oil 6 drops lavender or rosemary essential oil Small funnel Glass rollerball

floral bath soak

directions • Funnel oils into rollerball • Replace cap • Shake

shower bouquet ingredients Bundle of Eucalyptus, lavender or roses Twine directions • Arrange flowers according to preference • Tie stems together with twine • Hang on showerhead M

strawberry-honey lip scrub ingredients 2 tablespoons white sugar 1 tablespoon fractionated coconut oil, solid 1 teaspoon raw honey 3 drops pure vanilla extract Pinch of ground freeze-dried strawberries Small jar with lid directions • Mix ingredients until smooth • Store in small container

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working {out} FROM HOME by KRISTINA DOMITROVICH photos by LINDSAY PACE

achel Cirilli wasn’t always into HIIT (highintensity interval training) workouts. In fact, she used to be a runner. Back when she and her husband Dan first got married about 11 years ago, Cirilli remembers she couldn’t run a mile; but she would go on runs with her friend, heaved over every quarter of a mile, until they both eventually pushed it past a mile without having to stop. Then they decided to keep going for fun; next thing she knew, she was running the St. Jude half marathon. “I just kept running and decided I wanted to run a full,” she said. She began training to run the 26.2 miles, but along the way she suffered an injury and was out with a fractured shin. “I was pretty bummed.” And then, she and Dan decided to start trying to have children. “We struggled with getting pregnant, it took us almost five years,” she said. “I wanted to do a full marathon to kind of take my mind off of not being able to get pregnant.” So she hit the road. In the dark, before the sun came up. The weekends were consumed with longer runs. Her goal was to come in close to the fourhour mark, but more importantly, she just wanted to finish. The race finally came around in November 2015, and Cirilli was ready for Savannah Georgia’s Rock ‘n’ Roll Marathon. “The first nine miles were extremely hard,” she said. “I think I started out too fast.” Coupled with some unexpected inclines, and topped off with 100% humidity that forced several runners to fall off throughout the course, things were starting to look stark.

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Previous page: Cirilli demonstrates standing lateral leg raises with resistance bands. She also uses them to exercise her arms; This page, clockwise from top: Cirilli displays her colorful resitance bands on a wall in her home gym. Above them hang photos of her with her husband and daughter; Motivional quotes are framed above the windows and help create a bright, positive atmosphere; Kettlebells and dumbbells serve as Cirilli’s free weights.

“I just remember I was listening to my pastor’s sermon,” she said. “I was like, ‘I need somebody to talk me through this.’ I remember listening to that, and just getting to a place you can’t explain, it’s that runner’s high where I just felt great.” She had found her second wind. When she crossed the finish line, her time was 4:16. “It was the hardest thing I’ve ever done,” she said. The next year, she got pregnant.

D uring her pregnancy with her now 3.5 year-

old daughter Mila, Cirilli gained 60 pounds. All her life, she had heard that nursing would drop some of the weight, “everybody says it’ll fall off; it did not.” She tried to get back into running, but wanted nothing to do with it. “I was very uncomfortable in my body, and I didn’t know where to start,” she remembers. “And I didn’t have anyone to ask.” She started doing a lot of cardio and strength training with her husband, and she lost 25 pounds. But she realized she wasn’t maintaining the muscle. “And that made me think, ‘Well, then I’m not feeding my body properly,’” she said. “That means when I’m losing weight, then I’m losing my muscle, and I’m not burning the fat.” She started doing some research, and she found out about carb cycling (varying the carb

intake throughout the week in a meticulous manner to maximize what the body does with these nutrients). She learned about TDEE (total daily energy expenditure — basically, how many calories your body burns each day), and the role of macronutrients (fats, carbs and proteins). When she found out what her TDEE was, she realized she was not giving her body enough fuel to see the results she was looking for. “What I’ve learned most is that we have to fuel our bodies, and that was not what I was doing,” she said. “I didn’t realize that I was not eating enough, I was eating, but I was being so restrictive that. (We) kind of have this mindset that to lose weight, you have to start yourself basically, and that’s not the case.” Once she realized she wasn’t eating enough, a bigger question daunted her mind: “How do I eat for the rest of my life?” For their family, between the workouts Dan does and her HIIT workouts and carb cycling, they have a few meals they keep in rotation. “I had to find a balance with it, and I realized that we are creatures of habit. We do continue to eat the same things over and over during the week,” she said. As a part of her balance, dinners usually look the same: meat and a vegetable with a source of fat. Sometimes it’s chicken wings in the air fryer or maybe pork tenderloin, paired with squash, zucchini or roasted cauliflower, cooked with olive

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This spread, from left: Cirilli smiles from a wooden box. She often uses it for box jump squats; Sunlight floods her gym, adding to its light and airy feel; A fitness trampoline and stability ball complete her workout gear.

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oil or butter. “I realized first off I’m getting to eat foods that I enjoy eating, and I’m not restricting myself,” she said. “I’m actually eating more than I’ve ever eaten before. And I get to eat things that I enjoy, and that’s fine. Food is fine. We enjoy food. So it was just like this light bulb went off.” For breakfast, she usually grabs a bowl of Greek yogurt with some fruit, nuts and granola. One of her favorite snacks is chocolate hummus rolled up in a carbbalance tortilla — Mila, who tends to snack throughout the day, is a big fan of this one, too. As for dinners, Mila enjoys pretty much anything her parents eat. Cirilli laughed that Mila may not be thrilled over a certain food, but once she takes her “no-thank-you bite,” she tends to enjoy it, and it’s smooth sailing from there. “She tries to be picky, but we don’t allow her to be picky,” she laughed. “She just kind of goes with the flow.” Once Cirilli started eating more and carb cycling, plus HIIT workouts, that’s when her fitness journey really took off back in August 2019. But when COVID19 shut down the gyms, she found herself feeling lost all over again. She would do workouts in the seating room. She remembers feeling a lack of motivation and frustration. She had always left her house to do her workouts, and now she felt trapped at home. She and Dan used the living room for a bit, but that got old quickly because they were constantly shuffling furniture. They couldn’t use the guestroom, because Mila’s room was right next to it, and the noise would be too loud

and would wake her up. So she and Dan took their workouts to the front porch. Initially, it worked great. “That was really kind of our only option,” she said. “But then the mosquitos were awful.” Once again, she was looking for something better. Cue the guesthouse. The guesthouse has a kitchen, bedroom, bathroom, living area — the whole thing. Originally, they fixed it up as an Airbnb, but soon found that wasn’t working. As their final option, she decided to go for it. She sold all the living room’s furniture on Facebook, got a little bit of gym equipment — some free weights, a box, a trampoline and some yoga mats — and committed. For her, it felt like she was leaving the house, so she was able to fully focus on her workouts. “At first when I started working out there, I had not fixed it up,” she said. “Walls weren’t painted, it was just kind of drab. Working out in there, I loved the comfort of being able to just pop out there, but (it was) not until I painted it and fixed it up and got it looking good did I feel better to be there.” Having majored in art architecture and design at Mississippi State University, and since her job is to revision her clients’ spaces for remodels before calling in a crew to carry out her plan, she’s used to reimagining things. She rolled up her sleeves and got to work. First, the floor in the guesthouse is concrete, so it’s cold and hard. She researched some interlocking foam mat tiles, and assembled those. She added a few curtains for the three large

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windows, framed some inspirational quotes, got a few plants and other pieces, and made it her own. Now, she works out in the space whenever she wants to, and can feel motivated and focused. For Cirilli, part of her focus comes from what she listens to. It’s not so much her pastor’s sermons anymore, but it’s in the same vein. “I relate working out to spiritual things,” she said. “We have to have resistance, we have to break our muscles down to build us back up, to create that muscle,” she said. “I look at that, as a believer, things that come up against us are trials that we have that it’s working for the good, and that’s building us up, and I see that. I felt that when I ran, I remember thinking: ‘It’s my mind. It’s my mind, like my body can do it, it’s my mind.’” When she works out, she usually listens to Maverick City Music group, which has very long, “like eightminutes long,” worship music. She and her husband are pretty early risers, too. He wakes up at 3:15, and she’s not far behind at 4:15 every morning. They try to have their own quiet times in the mornings, and will workout before Mila gets up. “I found that works best for my body,” she said. “I’m actually able to enjoy life and not feel restricted, and I’m healthier than I’ve ever been before.” M

This page, top to bottom: Cirilli holds a weight before doing a bicep curll; Nestled behind their home is the guest house and gym. It sits across from their deck, where their view is quiet and wooded.

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RESOLUTION:

wellness by LAURA WALKER photo by LINDSAY PACE

Laura Walker is staff writer for Canopy Children’s Solutions. Canopy offers an array of behavioral health, educational and social service solutions to children and families throughout Mississippi. For more information about solutions offered through Canopy, please visit mycanopy.org or call 800-388-6247.

ew Year’s resolutions are a time for reflection and examining ways to improve ourselves. If 2020 has taught us anything, it’s the need to care for ourselves physically, emotionally and mentally. As you look back over the past year, how well did you and your family care for yourselves? How well did you handle your stress? What are the things you wish you had done or handled differently? As you move into 2021, take this time to create a wellness resolution that will equip you to face uncertainty and trials that will inevitably come your way. “Addressing regular self-care is an important part of maintaining wellness,” said Caleb Cauthen, LPC, lead outpatient therapist at Canopy Children’s Solutions’ Behavioral Health Clinic. “That doesn’t necessarily mean mini vacations — which aren’t feasible for everyone — but taking intentional steps to reduce stress, clear your mind and stopping long enough to listen to what your body is telling you it needs and fueling it appropriately.” As a family, discuss the past year and things you wish you could change. Then, collectively discuss resolutions you can do as a family to make you a stronger, healthier unit.

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Some things to consider: Stay current on your checkups

Eat healthier meals Challenge everyone in your family to find healthy meals and snacks for a weekly menu. If you have older kids, encourage them to help with the meal they planned to teach them life skills.

Family exercise Find a fun activity everyone in the family enjoys or write down a variety on slips of paper and pull them from a bowl to mix it up from day-to-day. Set aside time — even 10 minutes a day—to exercise your body and create family bonding time.

Keep up your regular visits with your doctor and your child’s annual checkups. This is a great opportunity to check things like blood pressure and cholesterol but also be sure to address fatigue and abnormally intense emotions if you notice them in yourself or your child. Have an open and honest conversation with your doctor if anything ever seems or feels “off.” “It’s also really important that you maintain regular checkups for you and your child,” says Cauthen. “Aside from the physical development milestones, your pediatrician can also assess what is typically developing behavior for your child’s age. These assessments and open conversation can help lead to early diagnosis and intervention for things like autism, anxiety, ADHD and depression, so your pediatrician can make an appropriate referral for your child. If you have any concerns about how behavior impact a child’s ability to thrive at home, in school and in the community, be sure to speak up, ask questions and keep advocating until your child gets the help he or she needs.”

Start conversations Designate quiet time Everyone needs some downtime. As part of your nightly routine, after you’ve brushed your teeth and dressed for bed, take a few minutes to do something just for you. As an example, Cauthen enjoys lighting a scented candle, putting on music and journaling, doing a brain teaser or meditating for about 30 minutes before bed.

It’s important that your child can feel safe talking to you honestly and openly, and it’s the best way to know what is really happening in your child’s life. Are they worried about school? Do they feel isolated and alone? Are they angry at a friend or heartbroken over a breakup? Regular, open conversation also helps you recognize changes in your child’s behavior that may be a sign he or she needs to speak with a licensed therapist or counselor. While 2020 was not what any of us expected, it hopefully taught us all something about ourselves and the way we handle adversity. Our children are watching us to learn how to treat others, how to care for ourselves, how to handle stress and how to overcome challenges. Make 2021 the year to make wellness — physical, mental and emotional — and resilience a priority in your home. M

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Publish your engagement, wedding or anniversary announcement in The Daily Journal Submit your engagement or weddingannouncementonlineat djournal.com. Click on Menu. Then, click submission forms. Finally, click engagement, wedding, or anniversary announcement. Submissions include a photograph.Multiplesizesavailable. Forquestionsormoredetails,email sarahbrooke.bishop@journalinc.com

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the OSTRICH Are you burying your head in the sand? by Sandra Holmes, Ph.D. Sandra Holmes is the Director of Outpatient Services, Behavioral Health, for North Mississippi Health Services.

ometimes when we feel overwhelmed, we want to make like an ostrich and bury our head in the sand or deny what is really going on and continue forward as if everything is just fine, while on the inside we really do not feel that way. Some of us may become anxiety-ridden – the image of the ostrich at the zoo running around with no true direction comes to mind. 2020 has been an interesting and difficult year full of new challenges and opportunities. How do you keep yourself steady and steadfast when encountering a pandemic in a world of uncertainty? Focusing your energy on your priorities and on those items in your zone of control is key. Some say there are six dimensions of life that need to be nurtured. I like this model and have used it with groups of all ages over the past 33 years. It may seem simplistic, but it is practicing the basics that gets us through the difficult times. Practicing these basic principles can help us to remain our best, no matter what is taking place in the world around us.

A tip from Sandra: Life is full of ups and downs. Often those “downs” fade quickly. Sometimes they linger on, so that personal problems begin to interfere with your ability to work and enjoy life. If personal problems are affecting your job or other areas of your life, reach out to a trusted mental health professional.

The Six Dimensions of Life SOCIAL We are social beings. We need engagement and interaction with friends and loved ones. Recognize the need for this connection, and determine ways to keep these connections no matter what your circumstances. Play together and pray together as you go through good and difficult times. EMOTIONAL Yes, some of us tend to be more thinkers than feelers, but for all of us it is important to acknowledge and give respect to our feelings and be sensitive to the feelings of others. Happy may be easier to own, but it is OK to express when you feel mad, sad or scared. While being realistic about circumstances, look for possible positive outcomes or things you are grateful for. SPIRITUAL Believing in a power that is greater than ourselves and knowing how we relate and nurture this in our life is crucial. Spend time in reflection and participating in spiritual activities. Pray, sing, dance, whatever connects you spiritually to your higher power. PHYSICAL Caring for your body through proper diet and exercise is very important, especially during these times. Also, be sure to learn relaxation techniques and practice good sleep hygiene. INTELLECTUAL Continual learning and curiosity like that of a child can help keep your mind young. Try learning new things and enjoying new hobbies. Focus on ways to continually develop your brain. LIFE PLANNING Goals: What’s next? Where are you headed? Making plans of where you want to be in six months, one year or five years, broken into steps can be very fulfilling as you watch your goals come to fruition. Look for realistic goals that will help you to see advancement and that you can celebrate along the way. M

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by BRAD LOCKE photos by LINDSAY PACE

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by BRAD LOCKE photos by LINDSAY PACE

avid Shook didn’t discover his passion for cheerleading until he started college. Although at the time, it wasn’t so much a passion as it was the best option available. He had played baseball and football in high school, but had no offers to play in college. So Shook decided to give cheerleading a shot. Why? “It’s cliché, but probably the girls, I guess,” he said with a laugh. But he soon began taking cheer seriously, and he got good at it. In fact, he did it for 10 years. After finishing high school in Traverse City, Michigan, Shook cheered for five years at Central Michigan University, then another two-and-a-half years at Morehead State University in Kentucky as he pursued a master’s degree. And then he finished up at the University of Memphis pursuing a Ph.D. in special education. Shook’s Morehead State squad won three national titles, and he helped Memphis win a national title and a world championship. While he was at Memphis, Shook and his wife at the time started coaching area cheer squads. They did that for five years before coming to Saltillo in 2014 to run Ace of North Mississippi, which coaches athletes in cheer, dance and tumbling. Ace moved to Tupelo in 2017, which is when Shook bought it from owners Mary and Joe Huckaby. The 9,000-square-foot gym is located on Fenco Drive, off Coley Road, and has been churning out national championship squads for years. Since 2015, Ace has produced 46 national champions at various levels of competition. “We were so successful, I told Mary and Joe Huckaby, ‘You know what, we’re ready to purchase, and if you don’t want to come to an agreement, then we’ll start our own,’” Shook said. “They’re great people, such good people, and they were like, ‘Yeah, we’ll sell.’” Ace has 74 athletes across six total all-star teams, ranging in age from 3 to 22. While cheer is the

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Previous spread clockwise, starting left: One of Ace’s student instructors models a signature bow; A Level 5 cheerleader performs a stunt with the Nighthawks team. This spread clockwise: A few of Ace’s many awards are highlighted behind the gym’s check-in desk. Among them are U.S. Finals Championship trophies from 2019; David Shook offers Ripley High School cheerleaders feedback on a practice performance – Shook helps coach several schools’ cheerleading teams in North Mississippi; A cheerleader from the 3-6 yearold tiny novice team, The Little Feathers; Ace’s logo on a practice uniform.

main focus, Ace teaches tumbling for children as young as 18 months and also offers individual dance lessons. The gym has 318 members, and cheer squads from area schools come there to put in work. “Anything to do with cheerleading, we are the gym,” Shook said. Truth be told, it’s about much more than cheerleading for 37-yearold Shook. His real passion is teaching. In fact, he works as a special education teacher at the Tupelo Public School District’s alternative school. “I kind of believe that God put me on this earth to be a father figure to males and females who don’t have a father figure,” Shook said. “In my heart of hearts, that’s what I believe.” That’s the approach he takes at both school and the gym. At Ace, cheer is secondary. “We try to really focus on the athletes as a person, because cheerleading or basketball or football is neither here nor there. It is what it is, and it’s a sport and it teaches you discipline, but after that we’re trying to teach these young ladies and young gentlemen how to be a productive member of society,” Shook said. “We’re teaching them discipline. We’re teaching them hard work. We’re teaching them just how to be a respectful person. At the end of every practice we don’t end the practice with talking about how they did at practice, we talk about how that can further them in life, how that can further them in being a better wife or better husband, a better role model to their children if they ever have children.” Shook is not doing this alone. He has 16 employees at Ace. “If I ain’t got my people, I’m in trouble. They are my backbone.” He might have to increase his staff if Ace keeps growing. Shook is looking to expand his building to 15,000 feet to accommodate more athletes. He hopes part of that growth includes more male cheerleaders. He said the gym has two on its tiny novice team (for ages 3-6), one on its junior team and two on its senior team. “I wish there was more, and I pray for that every day,” Shook said. “But the ones that we do have are great role models. It encourages males to do our sport, because it is an awesome athletic sport, but it is a female-centered sport for sure.” Shook said that when he was in high school, he never could have imagined himself becoming a cheerleader, never mind teaching cheer way down in Mississippi. But he’s right where he wants to be. “I did not think I was going to do cheerleading,” he said. “It was an awesome hobby and activity, but then once I started getting good it kind of took over.” M This spread clockwise, starting top left: The Gunslingers, a Youth Level 3 squad of 6-12 year olds, practice a stunt; Shook’s logo is printed on a pair of white Converse sneakers in the gym’s foyer; A cheerleader tumbles during one of the final practices before a major competition.

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Mud & Magnolias January 2021

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