LAUGHTER IS THE BEST
COMEDIANS TIM CONVY, GREG WARREN AND SEAN O’BRIEN ARE THE CONSUMERS
Three Comedians Walk Into A Store...
How flexible are you? Probably not as flexible as Meredith Shadwick and Suzie Hanneke Westerbeck. Maybe you are. Let’s find out. Let’s say you own the newly re-opened Spencer’s Grill in Downtown Kirkwood or the legendary Westwood Catering (formerly Hanneke’s) in Glendale. And let’s say you are asked if it would be ok to have a photo shoot in your store THAT day. Not just that day, that MORNING. Oh, and by the way, it’s the day before Thanksgiving. Everyone in town is either at Spencer’s having breakfast or at Westwood Catering picking up their catering order. How flexible would you be to say “Yes” to allowing three comedians and a photographer to come in for a photoshoot? As much as I love the cover and the article about THE CONSUMERS, my favorite part of that story is what happened behind the scenes hours before the photoshoot. I’ll explain. Due to tight schedules, the day before Thanksgiving was the only day that worked for all three comedians, Greg Warren, Tim Convy, and Sean O’Brien, to shoot photos for the cover and the article. Their podcast, THE CONSUMERS, focuses on the humor and the history of iconic brands like Pringles, Oreo, and White Castle, so we needed an iconic location to shoot photos. We also needed a location with consumer products like Heinz, Jif, and Pringles to stay on brand with their podcast. We had about two hours to find a place to shoot. One phone call to Meredith, who owns Spencer’s Grill along with her husband Mike, and she had a booth waiting for us. One quick ask for approval from Suzie, who owns Westwood Catering along with her husband Brett, and she immediately said, “Yes.” Do you want to know what a healthy community looks like? It looks like the smiling servers at Spencer’s that morning who balanced customers while taking care of us. It looks like the team at Westwood Catering working out a way to fit customers, three comedians, and a photographer in the store’s aisles on the day before Thanksgiving. This issue features health and wellness experts who offer help and advice for living your best life. For me, the best lesson learned from this issue is how incredibly flexible people can be. It’s not a stretch to say Meredith and Suzie saved the day as three comedians walked into their stores.
RENEE MOORE, PUBLISHER
January 2025
PUBLISHER
Renee Moore | renee.moore@citylifestyle.com
EDITOR
Kate Berry | kate.berry@citylifestyle.com
CONTRIBUTING WRITERS
Jillian Smith, Melissa Stolze, Amber Parsons, Katie Mackenzie
CONTRIBUTING PHOTOGRAPHER
Adam Huber
Corporate Team
CEO Steven Schowengerdt
COO Matthew Perry
CRO Jamie Pentz
CTO Ajay Krishnan
VP OF OPERATIONS Janeane Thompson
VP OF FRANCHISE DEVELOPMENT Erika Smiley
AD DESIGNER Evan Deuvall
LAYOUT DESIGNER Adam Finley
QUALITY CONTROL SPECIALIST Hannah Leimkuhler
3:5-6
inside the issue
Comedians Greg Warren, Tim Convy and Sean O’Brien have a new podcast called The Consumers.
Breathe
Custom-built
The greatest thing about this cover is the incredible “we’ll make it work” responses from Liz Gibbons, Meredith Shadwick, and Suzie Hanneke Westerbeck. Read the full story about these amazing women in Renee’s Lifestyle Letter.
THE CONSUMERS
ARTICLE BY MORRIS T. KATT | PHOTOGRAPHY BY ADAM HUBER
COMEDIANS GREG WARREN, TIM CONVY AND SEAN O’BRIEN HAVE A NEW PODCAST CALLED THE CONSUMERS THAT FINDS THE HUMOR IN YOUR FAVORITE BRANDS.
Coming off his giant area tour, which included five sold-out shows at the Fox Theater, a very entertaining Christmas special, and a lauded two-time host of Saturday Night Live, Nate Bargatze is arguably one of the biggest comedians in the world. A recent Pollstar report lists him as the top-earning comedian globally and ranks him 12th in overall live tour ticket sales. Nate is also the visionary of Nateland Entertainment, an emerging company creating content for families to watch, listen, and laugh together. The Consumers is a new podcast on the Nateland Network hosted by comedian and Kirkwood resident Greg Warren, with co-hosts and comedians Tim Convy, also a Kirkwood resident, and Sean O’Brien, who lives close to Kirkwood. The Consumers is a hysterical hour and a half of family-friendly banter among three funny friends that will leave you laughing and learning. But mostly laughing.
“My name is Greg Warren. I’m a standup comedian and former Procter & Gamble sales account executive,” stated Greg as he launched the first episode of The Consumers . This weekly podcast can be seen on YouTube and heard on all the typical podcast platforms.
Greg serves as the podcast host. “I am joined by my good friend Tim Convy,” said Greg, introducing his podcast co-hosts on episode #1, Dunkin’. “Tim is a standup comedian and former rock star. He was in the band Ludo. He played the Moog,” stated Greg. Tim interjected, “Moogist is what I like to be called.” Greg continued with the introductions. “Sean O’Brien is a standup comedian and former car salesman.” Sean clarified, “I did sell cars, but I wasn’t a sales account executive.” If you
Tim Convy, Greg Warren, Sean O’Brien (left to right)
are wondering how it’s possible to sell cars without being a sales executive, listen to the first episode of The Consumers , and you’ll quickly understand that Sean is all about the ‘ why and the logic .’
The Consumers podcast is a history lesson of the brands you know and love brought to you by three comedians who have spent an extraordinary amount of time in grocery stores, at restaurants, and on Wikipedia.
“Every week, we pick one brand to discuss,” said Greg. “Our intention is to celebrate the brands. We’ll do a deep dive into a brand’s history, but we are also three different people with three different sets of experiences with the brand.” From Tim’s deep dislike of Dunkin’ donuts to Sean getting fired from the Cheesecake Factory to Greg’s unwavering passion for Pringles, these guys don’t shy away from peppering their opinions among the product facts.
“We want to have a conversation that is specific to us,” said Greg. “I like the process of looking at something mundane and finding the irreverent comedy in it.” After listening to The Consumers, you’ll look at brands like White Castle, Southwest Airlines, Legos, and Honey Baked Ham through an entirely new lens.
“We want you to be entertained. We want you to laugh,” said Greg. “We also want you to learn something. But we are pretty sure two or three times an episode you’ll say, ‘I don’t think they are right about that.’”
While he’s not a historian, Greg brings a clipboard of information detailing the brand’s history. Tim and Sean chime in with a hilarious amount of “alacrity” (Sean tries to casually drop one big word like “alacrity” in each episode. The comedy comes from the off-the-cuff conversation the three have around whether Sean actually used the word correctly).
One of the best segments of the podcast is when Tim, The Keeper of the Comments and Man of the People, reads messages from listeners about what was or was not discussed during the show. Sean noted, “After the Oreo episode, someone wrote to us saying we didn’t discuss having milk with Oreos. That’s the number one thing about Oreos. So, we also learn from our listeners. It’s people helping people.”
The three comedians have a decades-long friendship that underscores the comic genius of The Consumers . “The history of the products is interesting to me,” said Greg. “But our superpower is that we have been really good friends for a long time and spend a lot of time together.” The facts they share about the brands are fun to hear, but the tangents they go off on are actually the funniest parts of the show. Stories about their road trip adventures, the best ways to park cars on a lawn, and whether wrestling is a more difficult sport than baseball will instantly elevate your mood. And, if you don’t laugh out loud when Greg does his impression of a New Yorker asking a waitress about having chipped beef on the menu, then I have to wonder if you’ve ever laughed at anything?
Sean O’Brien
Tim Convy
Greg Warren
The Consumers is part of comedian Nate Bargatze’s Nateland Entertainment. “Being a part of Nate’s network brings a level of gravitas to our show,” said Greg. “Adrian Kulp, the Senior VP of Production at Nateland, really helped us develop the podcast. We were all over the place before he gave the show its structure. Before Adrian, we had some funny moments, but it was a mess. It’s still a mess, but a watchable mess.” Greg added that Adrian previously worked for Adam Sandler’s company, Happy Madison, Apple Music, and was the talent booker for The Late Show with Craig Ferguson. “I got my first late-night TV set because of Adrian,” said Greg. “He and the team at Nateland love that all three of us live in St. Louis, and they want our show to have a local St. Louis personality.”
CONTINUED >
Tim Convy, Greg Warren, Sean O’Brien at Westwood Catering in Glendale
“WE’RE PRETTY SURE TWO OR THREE TIMES AN EPISODE YOU’LL SAY, ‘I DON’T THINK THEY ARE RIGHT ABOUT THAT.’”
Tim Convy, Greg Warren, Sean O’Brien
The idea for The Consumers is a natural extension of the humor Greg finds in consumer products, such as his deep dedication to Jif Peanut Butter, which he expresses in his comedy special , The Salesman. However, Greg said the driving force behind The Consumers was Tim. “Tim is the impetus of the podcast. He constantly said, ‘There is no reason why the three of us should not have a podcast.’” Tim’s urging intersected with the opportunity to join the Nateland network of companies. “Being a part of Nate’s network feels like a gift,” said Greg. “The producers at Nateland are helping us create something really great, not just for Nateland but for St. Louis.” Of course, there was the time when Sean almost brought down Nateland’s entire network - which is hilariously detailed during the Cheesecake Factory episode #6.
New episodes of The Consumers drop every Tuesday on YouTube and wherever podcasts are streamed.
Greg Warren at Westwood Catering in Glendale
Bolena Anna
INNOVATIVE healthcare solutions
ARTICLE BY JILLIAN SMITH
PHOTOGRAPHY PROVIDED BREATHE BETTER, SMILE BRIGHTER, AND MOVE PAIN-FREE
Breathing, smiling, and moving without pain are simple joys we often take for granted until they’re gone. Meet four doctors passionate about helping patients achieve vibrant health, wellness, and a better quality of life. With cutting-edge sinus treatments, advanced dental care, innovative orthodontics, and non-invasive pain therapies, these doctors are dedicated to helping you live your best life. In addition to being on the leading edge of healthcare, they are leaders actively involved in the local business Chamber, community events, and charitable organizations, creating a healthy community for everyone.
DR. SEAN BAILEY, M.D., F.A.C.S.
EAR NOSE AND THROAT SPECIALIST AND BOARD CERTIFIED OTOLARYNGOLOGIST
HOW DO YOU HELP PATIENTS SIGNIFICANTLY IMPROVE THEIR HEALTH, WELLNESS, AND QUALITY OF LIFE?
Dr. Bailey: We take breathing for granted until we can’t do it comfortably. For many, chronic sinus issues can be debilitating, resulting in frequent headaches, a reduced sense of smell, persistent congestion, and even hearing loss. These problems not only affect your comfort but can also zap your energy and enjoyment of life. Fortunately, for those who suffer from chronic sinus problems, options like balloon sinuplasty can safely and effectively provide long-lasting relief when first-line medications and other therapies fail.
HOW DOES BALLOON SINUPLASTY WORK?
Dr. Bailey : Balloon Sinuplasty is a minimally invasive, in-office procedure. Unlike traditional sinus surgeries, which involve the removal of bone and tissue, Balloon Sinuplasty uses a gentle, innovative technique. We can restore proper drainage and breathing without significant discomfort or recovery time by inflating a tiny balloon in the sinus passageways.
WHAT OTHER WAYS DO YOU AND YOUR TEAM SUPPORT HEALTH AND WELLNESS?
Dr. Bailey: Each team member plays an integral role in ensuring that every patient receives the highest standard of care. Their input is vital to giving each patient the best opportunity for better health.
WHAT HEALTHY THINGS MUST WE CONSIDER AS WE GET THROUGH WINTER AND HEAD INTO SPRING?
Dr. Bailey: Our team has allergy experts who test and treat allergies. Many patients with asthma have difficulty breathing when exposed to an allergen. Everything comes down to helping patients breathe comfortably because breathing is the foundation for all things related to health and wellness.
For more information visit Dr. Sean Bailey in Downtown Kirkwood.
DR. ALLISON WINKLER, DMD
KIRKWOOD FAMILY DENTAL
HAS GOING TO THE DENTIST EVOLVED AT KIRKWOOD FAMILY DENTAL?
Dr. Winkler: We’re committed to using innovative technology for a more comfortable, efficient, and precise dental experience. Our newly expanded office offers some excellent amenities. Say goodbye to traditional goopy dental impressions. Our comfortable, and highly accurate, scanner creates a digital model of your teeth in minutes. You can also relax and watch your favorite TV show on our big screens while we work. Not only does it make appointments feel faster, but it also helps relieve dental anxiety.
ARE THERE NEW TREATMENT TECHNOLOGIES?
Dr.
Allison Winkler, DMD and Dr. Akshay Vij
Dr. Winkler: Our Smile Simulation technology lets you preview your results before dental work begins. Dr. Akshay Vij is an expert in Aesthetic & Restorative Dentistry. He specializes in oral rehabilitation using minimally invasive dentistry for cosmetic and prosthetic dentistry procedures such as veneers, crowns, and implants. For our patients who are missing a tooth or more, we use a digital CT scanner to precisely plan implant procedures. These dental implants are often the best solution for replacing a missing tooth. They can also offer support and retention for dentures so that all our patients can be confident in their smiles.
IS THERE A NEW OPTION FOR PATIENTS WITHOUT DENTAL INSURANCE?
Dr. Winkler: Our dental membership plan is easy, affordable, and tailored to individual and family needs. Yearly membership includes two dental exams and oral cancer screenings, a series of digital x-rays, two healthy mouth cleanings, and one emergency dental visit, just in case. Members receive a discount on any necessary treatment, have no deductibles, and have no annual maximum limitations.
HAS ANYTHING REMAINED THE SAME?
Dr. Winkler: Nothing beats good old brushing and flossing. We highly recommend electric toothbrushes, and even offer a top-of-the-line model at a hefty discount through our office. And we also think you should floss BEFORE you brush. Flossing first means you loosen up any plaque between your teeth before you brush them, getting them almost as sparkling clean as when you leave your dental appointments.
Visit Kirkwood Family Dental in Downtown Kirkwood.
DR. STEFANIE DOUGHERTY, DMD, MSD
DOUGHERTY ORTHODONTICS
WHY ARE BRACES NECESSARY?
Dr. Dougherty: Two important reasons to consider braces are the improved self-esteem and confidence that result from looking your best when you smile. The sole purpose of braces isn’t only to straighten your teeth. Braces perfect your bite, like gears in a wheel, which help prevent wearing down the teeth, protect the enamel as you age, and avoid future jaw pain or other dental needs like crowns. Braces also ensure your teeth are aligned so they are easy to clean.
IS THERE INNOVATIVE TECHNOLOGY FOR BRACES?
Dr. Dougherty: LightForce Braces are the newest advancement in orthodontic technology. Dr. Dougherty was one of the first orthodontists to offer this innovative technology in our area. These transparent braces are 3D-printed and perfectly molded to your tooth size and shape. The end result is rapid treatment with fewer orthodontic appointments.
HAVE TRADITIONAL BRACES EVOLVED?
Dr. Dougherty: Today’s metal braces are smaller, weigh less, and feel more comfortable. That means they’re an excellent choice for straightening your smile. We move patients through a wire sequence, starting with a flimsy wire, like a spaghetti noodle. That’s what aligns the teeth to get them perfectly straight, which takes a few months, depending on the patient and their situation. Once the teeth are perfectly aligned, we move into bigger wires to start tweaking the teeth into their final position.
IS THERE ANYTHING ABOUT BRACES THAT ARE FUN?
Dr. Dougherty: Traditional metal braces have a fun new twist without any extra cost— customize them with pops of color. The elastics that fit around the brackets come in assorted colors. Showcase your personality whenever you want. A touch of fun goes a long way toward helping patients look and feel their best during treatment. We also bring the fun! Our team’s expertise and enthusiasm bring joy to every visit. Whether it’s a friendly chat or a joke, our smile squad goes above and beyond to ensure you leave with a smile. Our work includes making every moment fun and memorable!
Visit Dougherty Orthodontics on Dougherty Ferry Road.
DR. JIM HANKINSON
BACK TO WELLNESS CHIROPRACTIC
HOW DO YOU TREAT PAIN?
Dr. Hankinson: I’m using an innovative technology called SoftWave therapy to treat a wide range of conditions, including chronic pain, neck and lower back pain, tendinitis from golfing or pickleball, knee and shoulder pain, neuropathy, and plantar fasciitis. SoftWave is effective for any joint or muscle pain caused by inflammation.
HOW DOES SOFTWAVE WORK?
Dr. Hankinson: SoftWave uses acoustic sound waves to activate dormant stem cells within the body, promoting natural tissue regeneration and healing. The process is non-invasive and painless. Sound waves are placed directly on the site of inflammation, increasing blood flow to the treated area by up to 300%, accelerating recovery, reducing inflammation, and alleviating pain. The treatment is quick, typically taking only about 5 minutes per region, and there’s no recovery time afterward.
DOES IT HURT?
Dr. Hankinson: Patients experience moderate discomfort (around a 4-6 pain level on a scale of 1 to 10), which indicates that the therapy is working. This sensation results from the acoustic waves stimulating your tissues and activating the healing process. Each treatment typically takes only about 5 minutes per region, respecting your time and ensuring an efficient process. And there’s no recovery time afterward, so you can get back to your day without delay.
HAVE YOU USED IT FOR PAIN?
Dr. Hankinson: I’ve used it myself. I discovered SoftWave while looking for something to treat the persistent pain from a shoulder injury. I was told that a cortisone injection would ward off the pain until the inevitable surgery. I began searching for an effective, non-invasive alternative that didn’t involve needles, surgery, or drugs. What sets SoftWave apart is its ability to deliver long-term healing. Patients have really good improvement after one treatment. One patient suffering from severe shin splints and hamstring pain was completely pain-free after four treatments. These positive outcomes give hope to people experiencing frustration from the inability to engage in everyday activities. SoftWave offers a pain-free way to move throughout your day.
For more information visit Back to Wellness Chiropractic in Kirkwood
ROOMS WITH A VIEW
Custom-built based on excellent design, mindful craftsmanship, and the owner’s love of natural light.
ARTICLE BY JILLIAN SMITH
PHOTOGRAPHY BY BENCHMARK CUSTOM HOMES
For many people, building a custom home can be stressful. The amount of time spent piecing together all the details and finishes to create a one-of-a-kind home can be overwhelming. Luckily, that was not the case for the owner of this custom home built on Simpson Lake, just minutes from downtown Kirkwood. This unique home, filled with the owner’s mid-century dream and all her crazy ideas, stands as a testament to the successful collaboration between the homeowner, Benchmark Custom Homes, and Tim Hollerbach Designs, LLC.
“We had an excellent experience with Benchmark and would do it all over again. They recommended architect Tim Hollerbach to put on paper my mid-century dream home filled with all my crazy ideas,” said the homeowner. The owner also expressed her gratitude by inviting the Benchmark team and Tim for a four-course meal in her new home and often brings freshly baked bread to the office.
Mark Rasch, owner of Benchmark Custom Homes, brought on architect Tim Hollerbach of Tim Hollerbach Designs, LLC, to help the owner bring her vision of a space that exudes light and showcases the serenity of the extensive lake views.
Benchmark Custom Homes, known for their attention to detail and commitment to client satisfaction, oversaw the construction process, while Tim Hollerbach Designs, LLC, a renowned architectural firm, brought the owner’s vision to life on paper.
“When exploring whether to build or remodel, we toured a house with an indoor atrium,” said Dina Merry, New Construction Sales & Marketing Manager at BenchMark. “It inspired us to build and showcase an atrium upon entering the home.” The atrium boasts natural soil to grow plants that the homeowner can view from her pocket office. The design team provided plumbed water to the atrium so the plants have the correct filtration system. They also chose to place Luxury Vinyl Planks on the floors to help withstand any issues with the water.
“WINDOWS ARE IN EVERY ROOM IN THE HOUSE, INCLUDING PLACES LIKE THE PANTRY, MUD ROOM, LAUNDRY ROOM, AND CLOSETS.”
Wanting as much natural light as possible with large, floor-to-ceiling windows and a modern twist on the traditional window shape, the homeowner placed windows in every room, including rooms where windows might not be typical, like the pantry, mud room, laundry room, and closets.
To keep with the theme of a light and airy design, the design team helped the owner choose a wood-tone Nichiha siding that complimented the contrasting dark tones of the windows. They opted to remove a step down for the front porch to give the property an inviting feel and keep with the open concept throughout the build. As for the views, the owner took her ladder out and positioned it to the height she wanted for her view of the lake. This inspired the team to elevate the property by 5 feet, overcoming
the challenge of the sloping terrain, and helped the owner decide the exact placement of the windows throughout the house, demonstrating the collaborative nature of the project.
As a professional chef, the homeowner valued her kitchen space and wanted it functional for cooking and hosting. The windows in the kitchen “sit on the countertop” to give a beautiful view of the lake, and there are drop-down soffits to create a floor-toceiling effect for the cabinets in the kitchen. The kitchen and pantry have hutches on the counter for easy appliance use while keeping everything tucked away and neatly hidden to maintain a clean and serene environment. The kitchen also has an “overflow” fridge for the proper storage space for all her foods.
With her work requiring her to stand on her feet most of the day, a cozy bedroom
was important for the homeowner to kick her feet up and unwind. The primary suite offers a spa-like ensuite with a freestanding tub, a huge walk-in shower, and double vanities adorned with tile work that showcases the home’s modern aesthetic. The suite also features direct access to a private terrace that overlooks the lake views, allowing the perfect space to breathe fresh air.
Benchmark Custom Homes and Tim Hollerbach Designs, LLC did not just help with the design; they turned the owner’s dream home into a reality and built a friendship while doing it. Mark Rasch and his wife are the owner’s neighbors, and they often walk their dogs or grab dinner together. Choosing the right builder can make the experience feel as good as breathing in the fresh air surrounding a beautiful setting.
New Y ear . New Home?
Have you thought about moving but aren’t sure where to start? Whether you're ready for a change or just exploring your options, I'd love to sit down with you and help you decide if it's the right time to make a move.
With my design background, prepping a home for sale is one of my favorite parts of real estate! I’ll tour your home with you and create a plan to showcase each room at its best. And the best part? You don’t even have to worry about cleaning up for our tour— just call me, and we’ll get started!
Cheers to new beginnings and a fresh start this year!
Barre3 in Des Peres offers more than health and wellness classes. Owner Melissa Stolze has created a welcoming community.
Balanced in body, empowered from within
ARTICLE BY MELISSA STOLZE | PHOTOGRAPHY PROVIDED
Wellness is the art of finding balance and empowerment through movement. By committing to your body’s needs, you’ll experience a sense of equilibrium, gain the power to make positive decisions, find daily inspiration, and cultivate mindfulness- a practice of honest self-reflection, attentive listening, and compassionate response.
Barre3 isn’t just about the time you invest in strengthening and balancing your body; it’s about the transformation you carry with you all day. Our innovative approach to movement blends strength, cardio, and mindfulness in a range of efficient and effective workouts, inspiring you to create a fitness and wellness routine you’ll be passionate about.
BARRE3 DES PERES OFFERS THE FOLLOWING CLASS MODALITIES:
• Signature: The class that sparked our journey. A full body workout that leaves you feeling balanced and triumphant. It’s for everyone. We meet you where you are and push you to your limits, offering variations and adjustments for every move, ensuring everyone feels included and accepted.
Melissa Stolze, owner of Barre3 in Des Peres
“We believe in self-acceptance and creating opportunities rather than waiting for them”.
• Strength: Designed to build strength in body and mind through slow, intentional movements, this workout uses heavier weights and resistance bands. You’ll feel stronger and reap the benefits of strength training in your everyday life, from increased longevity to improved bone density and mental resilience.
• Cardio: This energetic and fun totalbody workout boosts your mood, builds aerobic fitness, and increases stamina through large-range functional moves. It’s cardio on your own terms—an invigorating workout that won’t deplete you.
• Mindful Flow: Dynamic and breathdriven, this practice improves mobility and stability while promoting active recovery and fostering harmony in the body.
AT BARRE3 DES PERES, WE OFFER MORE THAN JUST CLASSES.
We provide a supportive community in a beautiful, upscale environment. Our focus is on connection, authenticity, and intention. We believe in self-acceptance and creating opportunities rather than waiting for them.
Self-care isn’t a stretch
ARTICLE BY JILLIAN SMITH | PHOTOGRAPHY PROVIDED
At Massage Envy in Sunset Hills, wellness goes beyond massage to offer self-care that nurtures both body and mind.
IN ADDITION TO MASSAGE, HOW DOES MASSAGE ENVY IN SUNSET HILLS HELP ACHIEVE HEALTH AND WELLNESS GOALS?
ME - Sunset Hills: We stress the importance of caring for yourself so you can continue caring for others. We want to ensure you are confident and comfortable from head to toe every day. We make our services affordable for everyone and emphasize the importance of maintaining your health and wellness goals. Turn one hour each month into something that transforms you to be able to live your best life.
CAN MASSAGE SERVICES BE CUSTOMIZED?
ME—Sunset Hills: We offer Rapid Tension Relief using percussion technology—our therapists call it the jackhammer for the body. Our exclusive Streto Method was developed from latest research on stretching techniques. People from older to younger, athletic to not-so-athletic choose a customized stretch session because it has many benefits, including increased range of motion, mobility, and blood circulation.
HOW CAN ME - SUNSET HILLS HELP SKIN STAY HYDRATED AND GLOWING DURING WINTER?
ME - Sunset Hills: Our oxygenating treatment products like Jan Marini and PCA Skin keep skin glowing all winter. Sugar scrubs are perfect for the winter to keep hands soft and moisturized. We want the skin and body to have a healthy glow not just in the winter but all year long, because we believe that wellness is a continuous journey.
ARTICLE BY KATIE MACKENZIE
choose this instead OF THAT
Making healthier food choices begins well before you sit down to eat. It starts with the decisions you make at the grocery store, where selecting the right products can lay the foundation for improved eating habits. Here are some excellent alternatives to choose.
Choose Poppi instead of Traditional Soda
Poppi is a refreshing, lower-sugar alternative to traditional sodas. Unlike traditional sodas, which are high in sugar and can lead to health issues, Poppi’s reduced sugar content and prebiotics that support gut health and digestion make it a smart choice for overall wellness.
Health and Wellness Trainer and Nutritionist Katie Mackenzie offers practical advice for healthy food swaps.
Choose Lesser Evil Popcorn instead of Chips
Lesser Evil Popcorn offers a whole-grain, lower-calorie snacking choice, ideal for when you want to snack without overindulging. It’s a great way to enjoy a crunchy treat while keeping your calorie intake in check.
Choose Siggi’s Yogurt instead of Other Yogurt Options
Siggi’s yogurt is a high-protein choice, free from artificial ingredients and with significantly less added sugar than many traditional yogurt brands. It’s an excellent way to fuel your body with quality nutrition.
Choose Skinny Dipped Almonds instead of Chocolate Bars
Skinny Dipped Almonds are a perfect balance of sweetness and nutrition. These almonds are coated in a thin layer of chocolate, offering a satisfying treat while providing protein, fiber, and healthy fats, making them a better choice than standard chocolate bars.
Choose Inspire Wellness Collagen instead of Coffee Creamer
Inspire Wellness Collagen is an excellent substitute for coffee creamers, providing a boost of protein while supporting your bones, joints, skin, and hair with its regenerative benefits. It’s a simple way to enhance your morning routine with added nourishment.
Choose To Stock Your Car With Healthy Snacks.
Keep your cars stocked with CHOMPS, almonds, Barebells protein bars, and Trader Joe’s Organic Sparkling Apple Cider Vinegar to avoid grabbing unhealthy options or arriving home starving and eating everything in sight!
As a nutritionist who specializes in fitness, these are smart, simple swaps you can make along your wellness journey. Follow me for more information on Instagram @ktelizabethwellness
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KIRKWOOD CITY LIFESTYLE™
OMG Omega-3s
Boost your health with this versatile Omega-3 mix
ARTICLE BY KATIE MACKENZIE PHOTOGRAPHY PROVIDED
Omega-3 fatty acids are vital nutrients with powerful health benefits. Found primarily in fatty fish, nuts, seeds, and plant oils, omega-3s help with brain function, heart health, and reducing inflammation. Mainly known for their cardiovascular benefits, omega-3s lower triglyceride levels and reduce the risk of heart disease. This mix of omega-3-rich nuts and seeds can provide a healthy, convenient snack or a topping for salads, yogurt, oatmeal or baked on top of your favorite fish from City Seafood.
OMEGA-3 NUT AND SEED MIX
• Walnuts: Rich in alpha-linolenic acid (ALA), a plantbased omega-3 fatty acid.
• F laxseeds : Ground flaxseeds are an excellent ALA source and provide fiber.
• Chia Seeds : These tiny seeds contain ALA, fiber, and essential minerals.
• He mp Seeds: Contain omega-3 and omega-6 in a beneficial ratio.
• P umpkin Seeds: While not as high in omega-3s, they add protein, magnesium, and crunch.
PROPORTIONS FOR A BALANCED MIX
• 1 cup walnuts
• 1 /2 cup flaxseeds (ground for better absorption)
• 1 /2 cup chia seeds
• 1 /4 cup hemp seeds
• 1 /4 cup pumpkin seeds
• 1 /4 cup almonds (optional)
Combine all ingredients in an airtight container. Enjoy 1–2 tablespoons daily as part of a balanced diet.
Find my Omega-3 Crusted Alaskan Halibut recipe on Instagram @ktelizabethwellness or cityseafoodstl.com.
