Mike Harding (931) 548-4390 Duane Rehm (931) 675-2398
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PRIMARY CARE reimagined
A letter from the Publisher
KATHY FOX
PUBLISHER | EDITOR IN CHIEF
Happy New Year! I wish you all the very best as you begin 2025 with a fresh start. Thank you for being a loyal reader and supporter of your incredible community, and I hope you appreciate the first annual travel issue of Maury County Living
In this edition, the cover feature shines the spotlight on Columbia, Tennessee, resident Lucas Hoge, a country artist and outdoorsman. Join Lucas as he shares his world travels filming his television series Hoge Wild. Looking for adventure in Europe this year? Discover the hills of St. Anton am Alberg and St. Johann in Tirol in Austria and their untold stories. For The Sound of Music fans, learn about Salzburg’s year-long celebration for the 60th anniversary of the movie. Find the luck of the Irish while reading about group travel to Ireland and perusing historic castles, hiking along stunning coastlines, and enjoying a pint. Explore the transcontinental country of Turkey, located at the crossroads of Europe and Asia. The vibrant and modern city of Istanbul may be for you.
If you prefer to stay in the United States, Charleston, South Carolina, aka the Holy City, showcases its coastal beauty, stunning architecture, and vibrant culture. No matter what your travel plans are for 2025, embrace a new adventure and travel!
For those looking to improve health this year, ponder modern technology and the use of robotics in joint replacement, understand how to boost your immunity, and read about tips for a healthy lifestyle and pregnancy. Finally, discover how Caroline Shunk guides women through their job search journeys at Her Search.
We proudly continue to serve the community, and our mission is to connect the community with local businesses in and around Maury County. The small business owners who made this issue possible, thank you for your continued support.
Wishing you peace and many blessings this year,
PUBLISHER
EDITOR IN CHIEF
Kathy Fox
DESIGNER | ART DIRECTOR
Shelly Wells
DIGITAL DIRECTOR
Donna Walker
CONTRIBUTING WRITERS
Stephanie Attarian
Tom Adkinson
Katie Baker
Lydia Fowler
Kathy Fox
Elizabeth Shane
PHOTOGRAPHERS
Tom Adkinson
Kathy Fox
Ross Jaynes Visual Media Co.
Sigrid Pichler
It's Time to Travel !
By Kathy Fox
It’s time to conquer that travel bucket list this year! For those wanting to escape and recharge or explore newfound places, traveling is one of life's most rewarding activities. It is an opportunity to experience different languages, cuisines, traditions, and ways of life.
Whether you want to visit historical sites and museums, hit the spa to relax, or hike to promote health, Austria’s natural beauty, outdoor adventure, and authentic alpine charm are captivating. Now, Vienna or Salzburg may come to mind first. Still, the untold stories in the Tyrolean Alps provide stunning backdrops for photos, exploration, delectable cuisines, and fairytale-like architecture.
Manager of Public Relations for the Austrian Tourist Office, Sigrid Pichler, explained, “I embrace the variety of things to do and explore in a country with a very small footprint. From mountains to cities, lakes to concert halls, Austria invites you to put on your hiking boots in the morning and your fancy gown and high heels in the evening and it feels very natural without many logistics involved. The same goes for traveling in Austria and exploring the country it is manageable and varied, easily navigated with great public transportation and good international connectivity.”
St. Anton am Alberg
St. Anton is hidden in the westernmost corner of the Alberg region of Tyrol in the Tyrolean Alps. Flying to St. Anton from Nashville is accessible by way of Zurich and then a two-hour drive through the majestic mountains. The train is also an option for those looking to travel like a local.
Once in St. Anton, the town’s charm is inviting and welcoming. The full-service Hotel Post offers a retreat for those wanting the comfort and relaxation of home with all the amenities of an upscale hotel. Since 1896, the distinct arched entrance and pyramid roof have shaped the townscape, serving guests from around the globe.
While skiing put St. Anton on the map, with visitors outnumbering locals three to one during the winter months, it is a different story during the summer. The village is tranquil but still holds a bevy of possible activities with the St. Anton Summer Card. The card is free at hotels and lets visitors discover the region’s museums, take a tour, use transportation, golf, swim, ride cable cars, and more.
The historic Villa Trier is home to St. Anton’s renowned Ski and Local Heritage Museum and presents a fascinating glimpse into the region’s rich skiing history. Originally built in 1912 as a seasonal retreat for German industrialist Bernhard Trier, this historic landmark is now managed by the Commune of St. Anton and the Tourist Board, and free admission is included with the summer card.
From the moment you step through the intricately carved wooden doors, you’ll be enchanted by the Villa Trier’s architecture and treasures. The villa’s elegant interior combines historic charm with modern amenities. The museum occupies the upper floor, and a recent renovation has revitalized the seven permanent exhibits. It is filled with compelling stories like Arlberg’s ski pioneers Hannes Schneider and Rudolf Gomperz, who shaped the sport and the village. Additionally, Villa Trier houses a restaurant and is a picturesque venue for events and meetings, making it a must-visit destination in St. Anton any time of year.
When it’s time to venture out, take a 45-minute gondola ride to the top of Valluga Mountain. It is the highest peak in the region at 9,216 feet, and on a clear day, the panoramic views of Italy, Germany, Switzerland, and Liechtenstein are spectacular.
Hotel Post
Villa Trier
Valluga Mountain
Stop and grab a bite to eat at Verwall Stube on the ride back. The Kaiserschmarren, a lightly sweetened chopped pancake traditionally served with a compote, is perfect as a light lunch or dessert.
There’s no better way to explore the great outdoors than mountain hut hiking or hopping on an e-bike, breathing in the crisp mountain air, and hearing distant cowbells ring. The Adlerweg, aka Eagle Walk, is one of the most famous treks in Tyrol. With more than 250 miles of interconnected hiking trails, there are easy to more challenging day hikes, or if you prefer, pedal your way through these scenic mountains. Either way, take a break at one of the mountain huts you will see along the way and enjoy the views!
The Wagner Hütte, traditional and charming, is about an hour's bike ride from the town, where patrons can order savory to tempting Tyrolean cuisine. The Konstanzer Hütte, 45 minutes further down the gravel path, is located in the forest at 5,500 feet. Get a photo of the 10,026-foot-high Patteriol Peak from the sunny terrace, endearingly known as the Matterhorn of the Verwall Mountains. Enjoy satisfying drinks and Alpine cuisine at this popular mountain refuge, where you can also plan to stay overnight.
Langsee Lake is in the middle of the Alpine meadows and is an hour-and-a-half round-trip hike from Konstanzer Hütte. There, hikers will see the stunning summer green meadows contrast with the rocks of Patteriol
Peak, which are pretty remarkable.
Patteriol Peak
Kaiserschmarren
E-biking
Wagner Hütte
PHOTO BY
Back in St. Anton, a lively spot to dine is the Sennhütte This family-owned hut serves delicious culinary delights and even distills its liquor brand. Another claim to fame came about 10 years ago when the Senn family built the Wonder Walking Way. This trail has already received several awards, including an officially registered world record for the largest flower arrangement by number of blooms. In 2017, Sennhütte had more than 107,000 edelweiss flowers verified by the Guinness World Records jury. Take time to walk to one of the most beautiful huts in St. Anton and experience the wonders of nature!
St. Johann in Tirol
Traveling by train is easy, and the next stop is historic St. Johann, a comfortable 90-minute train ride. St. Johann, like St. Anton, is a ski town that is a family-friendly winter resort. It also offers visitors fantastic hikes and many outdoor activities during the summer.
As you walk through St. Johann, notice the buildings and the mural-type art called Lüftlmalerei, which is common throughout the Tyrol region. Located in the town center, the Hotel & Wirtshaus Post’s façade is covered in beautiful murals like many other buildings. Dating back to the 13th century, this post office once served as a bar and restaurant for travelers, and today, this four-star hotel continues the hospitality tradition.
There is a mixture of modern stores and historic charm in St. Johann. Fresh fruits and vegetables, flowers, homemade treats from the region, and unique handmade goods can be found at St. Johann’s weekly market. The nearby Pfarrekirchee of St. Johann, a stunning baroque church, can be traced back to the early Middle Ages, with its current structure dating back to 1723. One of the few pieces that remain in the church from the old parish is the beautiful Madonna on the main altar, believed to have been created around 1450. Make note of the marble pulpit made of stucco and marble, and on the ceiling are six large frescoes by painter Simon Benedikt Faisenberger. Furthermore, all the church bells, except for one large bell, were melted during the First World War and replaced in 1932. During the Second World War, the bells were again confiscated, replaced in 1948, and still ring today.
The Huber Bräu, circa 1727, is a local brewery where visitors can grab a cold beer and pretzel, or for something more substantial, try a brat or Tyrolean cheese and potato dumplings. Delish! The restaurant bar is on the 4th floor, which offers some lovely views of the village, but don’t fret; an elevator is available. For an upscale dining experience, let Chef Burger take you on a flavor journey at the award-winning restaurant Crystal in the Hotel Crystal Chef Burger is constantly developing creative combinations using regional ingredients to captivate patrons. This slow-dining concept’s menu is always homemade and full of delightful surprises.
Sennhütte Edelweiss Flowers
Pfarrekirchee of St. Johann
Looking for an adventure destination for the family? Head up to Action Mountain Harschbichl via the St. Johann in Tirol Cable Car. Enjoy breathtaking panoramic views of the mountains and the summit of Kitzbüheler Horn. The Hornpark tree-top adventure park is the largest climbing park in the Kitzbühler Alps and has established hiking and mountain bike trails and an archery course. For thrill-seekers, there are tandem paragliding and mountain carts for downhill thrills or a more relaxed gondola ride back down to the valley.
If you are looking for that one-of-a-kind souvenir from your trip to Austria, then step into the St. Johanner Lederstadl and learn about the most iconic symbols of Austrian heritage the Lederhosen and Dirndl. This family-run shop makes tailor-made Lederhosen and has a store full of clothing and gifts steeped in Tyrolean tradition.
For hikers, the Kaiserbachtal is a beloved destination. The path proceeds along the Alpine Outdoor Gallery and the Schnackler adventure trail. Well-developed paths lead hikers through the forests of this 25,000 acres of conservation in the Northern Limestone Alps offering unique flora and fauna. Along the way stop at the Latschenbrennerei Hofmann, one of the oldest mountain pine oil distilleries in Tyrol, where you can learn about the healing and soothing properties of the pine oils and buy products. A great place to stop for lunch is the Griesner Alm. The rustic restaurant is nestled in the conservation area of the Wilder Kaiser at 3,360 feet and serves regional and Austrian fare with picturesque views of the impressive Kaiser Mountains.
A must-visit destination is Angerer Alm. It is the perfect blend of outdoor adventure and relaxation perched at 4,265 feet offering spectacular panoramic views of the Wilder Kaiser and Kitzbühler Alps. A gondola ride to Harschbichl begins the journey to Angerer Alm, with a one-hour hike following or during winter it is accessible by skiing making it a popular destination year round. The Alpine Inn’s history spans over 250 years and is renowned for its traditional Tyrolean cuisine like Käsespätzle (cheese noodles), Gröstl (potato and meat stir-fry), and local sausages and soups. Its rock wine cellar is particularly famous with a vast collection of up to 6,000 bottles of wine from 400 international vineyards curated by Frau Annemarie Foidl, Master Sommelier and owner since 1985. Overnight stays in charming rooms with authentic Alpine décor allow visitors to experience the serenity of the mountains at sunrise and sunset. And yes, it can snow in September!
Latschenbrennerei Hofmann
Angerer Alm
Salzburg
After hiking and enjoying a total sensory delight in nature, the hustle and bustle of the city brings an exhilarating change of pace. Salzburg is the birthplace of Mozart and has one of the best-preserved city centers. Its stunning architecture and Salzburg’s Old Town cobblestone streets add to its appeal. Visitors will notice architecture from many periods, including the Middle Ages, Romanesque, Baroque, and Renaissance.
For those wanting to really explore the city, the Salzburg Card is worth it and may be purchased online, or you may visit one of the tourist offices around Salzburg to buy a physical card. The card offers one-time FREE admission to all city tourist attractions and museums and free travel on public transportation except the S-railways. In addition, discounts on cultural events, concerts, and many excursion destinations are offered.
The Grand Sheraton is conveniently located near the train station and the famous Mirabell Gardens are out the back door for Sound of Music fans. It’s also only a 20-minute walk to Salzburg’s Old Town from the Sheraton, so visitors can pack in a lot during their stay.
First, take a walk through the Mirabell Gardens to peruse the gorgeous flowers. Walking towards Old Town, a stop at Mozart’s Residence is along the way. Afterward, walk around the corner to either the Sacher Hotel for a piece of their world-famous cake, the Original Sacher-Torte, or Café Bazar next door for one of their tasty treats.
A short walk along the river and across the bridge, Old Town awaits. A visit to Mozart's Birthplace at No. 9 Getreidegasse, Salzburg’s most famous shopping street, provides insight into the prodigy’s family. The notorious yellow house, now a museum, sits undisturbed with many international fashion stores and unique businesses nearby. Visit the world-famous candy store, Konditorei Fürst, near Mozart’s Birthplace, and pick up a box of the Original Salzburger Mozartkugeln. The distinguished chocolate candy was created in 1890 and is still made by hand today using the original recipe. It's a great gift to take home!
Mirabell Gardens
Mozart's Birthplace
Salzburg's Old Town
Across the square from Mozart’s birthplace is the Salzburg Cathedral, which has a stunning interior and a magnificent large dome. The Residence Fountain, located in Residence Square, is considered one of the most beautiful in the city and is decorated with snorting horses, dolphins, giants, and a Triton with shooting water from a conch shell trumpet.
St. Peter’s Abbey is in the center of Salzburg and was founded in 696 by Saint Rupert. It includes a church, cemetery, and catacombs. St. Peter’s Church was built in the 12th century and is the oldest church in Salzburg’s Old Town. Make sure to make a reservation at Europe’s oldest restaurant, St. Peter’s Stiftskulinarium, which has been serving culinary delights since 803 and is next to the abbey.
Sacher Hotel
Residence Fountain
Konditorei Fürst
St. Peter's Church
Hohensalzburg Fortress
THE SOUND OF MUSIC
The hills are alive still! Since its premiere in 1965, The Sound of Music has captivated more than a billion viewers worldwide. Millions of fans have made the journey to Salzburg to see where the story of the Trapp Family began. Below are the 2025 anniversary highlights.
YEAR-ROUND EXHIBITION TO OPEN salzburgmuseum.at
THE SOUND OF MUSIC TRAIL werfen.at
SELF-GUIDED WALKING TOUR Salzburg.info
THE SALZBURG MARIONETTE THEATRE marionetten.at
SCHLOSS LEOPOLDSKRON’S SUMMER PARK Salzburg-landestheater.at
SALZBURGER HEIMATWERK salzburgerheimatwerk.at
THE SOUND OF MUSIC ANNIVERSARY WEEK schlossleopoldskrom.com
BROADWAY MUSICAL RETURNS TO SALZBURG salzburger-landestheater.at
Another notable attraction of Salzburg is a medieval castle, Hohensalzburg Fortress. It is one of Europe's best-preserved castles, offering a gorgeous 360-degree city view.
2025 marks the 60th anniversary of The Sound of Music and the City of Salzburg is devoting the entire year to celebrating the anniversary, with exhibitions, theatre and musical performances, new themed walking tours, and a special anniversary week featuring an exclusive gala. Beginning in February 2025, a special year-round exhibition of The Sound of Music is set to open at Schloss Leopoldskron, the breathtaking location where one of the most memorable scenes was shot. For diehard fans, this is definitely the year to visit Salzburg!
“Having grown up in Austria and having lived in the US for more than half my life, I still cherish how Austria upholds and celebrates its traditions and roots while not being stuck in the past. Young people are very much involved in evolving their culture, be it in the culinary field, architecture, design, fashion, music, you name it. One can feel a sense of pride in place and a love to show and share the good life, the Austrian "Lebensgefühl" to guests from near and far, and it reflects in our hospitality culture from the smallest country inn to the most high-end hotel,” Pichler concluded. n
Visiting Austria is a magical journey through culture, history, and breathtaking scenery. For additional information, visit austria.info to plan your holiday and follow them on social media at @visitaustria
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Exploring the Emerald Isle
By Kathy Fox
Traveling
to Ireland promises a captivating blend of stunning coastal scenery, rich history, vibrant culture, and warm Irish hospitality. However, there are differences between Northern Ireland and Southern Ireland, officially the Republic of Ireland, which are essential to understand before traveling to the beautiful Emerald Isle.
Northern Ireland is part of the United Kingdom. It is located in the northeastern part of the island, and its capital is Belfast. Southern Ireland, officially called Éire in Irish, covers 85% of the island’s landmass, with Dublin as its capital. The currency of Northern Ireland is the British Pound, whereas the Euro is the currency of the Republic as it is part of the European Union and a sovereign country. Both regions primarily speak English, but Irish (Gaelic) is the official language in the Republic of Ireland and is taught in schools. Irish is less commonly spoken in Northern Ireland.
Northern Ireland is famous for the Giant’s Causeway, Carrick-aRede Rope Bridge, and Game of Thrones filming locations. It offers tourists a mix of British and Irish influences in cities like Belfast and Derry (Londonderry). On the other hand, the Republic of Ireland is known for the Cliffs of Moher, the Ring of Kerry, and its vibrant capital, Dublin. It offers a more traditional Irish cultural experience, emphasizing Gaelic traditions and music.
There is an open border between the two regions, and Post-Brexit, the Republic of Ireland remains in the EU, while Northern Ireland, as part of the UK, is not.
One of the differences travelers will notice immediately is both regions drive on the left side of the road. Another is that in Northern Ireland, road signs and speed limits are displayed in miles, whereas in the South, road signs and speed limits use kilometers.
The regions share a similar climate, mild and rainy, with coastal areas having more varied conditions. From April to June and September, Ireland has milder weather, fewer tourists, and lush green scenery. During summer, July to August, the warmer temperatures bring out more tourists. No matter when you travel to the island, pack for rain!
Heading to The Republic of Ireland from Nashville is convenient, with flights directly from the US to Dublin. If you have not experienced group travel, it is a delightful way to travel with friends or solo. All the details have been taken care of, and your driver or personal tour guide will provide a wealth of information along the journey. Following are some trip highlights of Southern Ireland, which you can expect to visit while perusing the island with your small group in a Mercedes Sprinter or coach bus for larger groups.
DAY 1: After arriving in Dublin, it’s time to depart on a twohour drive to Roscommon for a stay at a castle hotel. Stops along the way may include the charming town of CarrickOn-Shannon. Filled with historic buildings, it is home to the smallest chapel in Europe and the second smallest in the world. The Costello Chapel is 16 feet long, 12 feet wide, and 30 feet high.
Ireland is famous for its castles, and the first overnight destination, Kilronan Castle Estate & Spa, will transport you back in time. This magnificent Gothic manor is graced with a lush green landscape and 40 acres of onsite woodland full of hidden trails and nature walks. In 2006, a significant restoration project rejuvenated Kilronan Castle into the luxury castle estate and spa you see today, making it a magical destination again.
The rooms are adorned with antique-style furnishings and fabrics that reflect the castle’s history; comfortable beds and pillows make for a restful sleep, and guests can enjoy the ultimate pampering at the spa with one of the beauticians, masseuses, and therapists along with other available services. Dining at Kilronan Castle is a gastronomic delight. Executive Head Chef Daniel Willimont creates mouthwatering menus for the impeccable restaurants in the castle. Whether you are after fine dining or taking afternoon tea next to the piano, rest assured the best chefs and servers are at your service.
Costello Chapel
Kilronan Castle Estate & Spa
DAY 2: Not far from the castle is the Arigna Mining Experience, where visitors tour the mine to learn about the history of coal mining. This unique tour gives insight into the Irish miners and their working conditions. Coal was mined at Arigna Valley from the 1700’s through 1990, when the mines were closed. In 2003, the mine was opened as a visitor attraction to share the history of the coal mining operation. Today, the visitor centre includes a café, gift shop, audio-visual room, and bathroom facilities. A fantastic once-in-a-lifetime experience! After touring the mine, travel along the scenic Lough Allen to Dromahair and the lake isle on Innisfree. Other stops include the town of Sligo, immortalized by the poet William Butler Yeats, and then time to head back to Roscommon for dinner.
DAY 3: Off to the majestic Cliffs of Mohr. On the drive to the Cliffs, Corkscrew Hill, between Ballyvaughan and Lisdoonvarna, offers the perfect photo opportunity. The coastal scenery is spectacular and one of the unique experiences in Southern Ireland. The Cliffs of Mohr rise to 702 feet above the Atlantic Ocean, and the rugged Cliffs stretch for almost five miles along Ireland’s western coast. The awe-inspiring views are one of Ireland’s most photographed natural landmarks. O’Brien’s Tower, built in 1835, provides an even better perspective of the cliffs.
The Visitor Centre is built into the hillside and features an interactive exhibition, gift shop, cafés, and restroom facilities. The weather is unpredictable, so come prepared for all types of weather. Continuing along the western coastline, the group will spend the night in Killarney.
Cliffs of Mohr
Corkscrew Hill
Arigna Mining Experience
DAY 4: The Ring of Kerry is a 133-mile loop that takes you through the Iveragh Peninsula, offering stunning views of the coast, charming villages, ancient sites, and lush green landscapes along the way. Embark on a magical drive starting in Killarney and passing through the towns of Glenbeigh, Cahirciveen, Waterville, and Sneem. The scenery along the way offers spectacular panoramic viewpoints of lakes, valleys, and majestic mountains, making the Ring of Kerry one of the must-sees.
DAY 5: Venture to Blarney, where the 600-year-old Blarney Castle stands. Famed for the Blarney Stone, where visitors can kiss the stone for the gift of gab. The castle grounds are meticulously maintained, and the Blarney Castle Gardens are one of the most visited in Ireland, with 70 acres to explore. Near the castle, Blarney Woollen Mills is a must-visit. With free shipping back to the States, it’s time to shop for woolen gifts and souvenirs.
Continuing onto Cobh (Queenstown), a charming harbor town where more than three million Irish emigrants left from, and it was the last port of call for the ill-fated Titanic. The Cobh Heritage Center details maritime history and emigration through fascinating exhibitions and also recounts the tragic stories of the Titanic and Lusitania. Notice the Annie Moore and siblings statue outside the center as Moore was the first emigrant to be processed at Ellis Island. Afterward, it’s onto Waterford, an ancient Viking City, for dinner and an overnight stay.
Ring of Kerry ruins
Blarney Castle
Panoramic views from the Ring of Kerry
Statue of Annie Moore and siblings
DAY 6: Ireland is the home to Waterford Crystal, so a visit to the House of Waterford is fitting. Visitors will watch as Master Blowers shape the molten crystal flawlessly with wooden molds and hand tools. After the factory tour, shop the most extensive collection of Waterford in the world at the 12,000-square-foot retail store. Onward to Dublin with a stop in Kilkenny to see the town. Be sure to make time to attend a traditional Irish cabaret and dinner show while in Dublin.
House of Waterford
Kilkenny
EPIC: The Irish Emigration Museum
DAY 7: The vibrant city of Dublin is known for its rich culture and dynamic mix of historic charm and modern city appeal. The first stop is the EPIC: The Irish Emigration Museum The museum uses cutting-edge technology to tell the story of more than 10 million Irish emigrants, tracing their travels worldwide. Then, it’s off to the Guinness Storehouse to learn about Ireland’s iconic Guinness brew, grab a beer from the Gravity Bar, and enjoy panoramic city views. Other spots of interest include Trinity College, St. Patrick’s Cathedral, an iconic Gothic church, The Brazen Head, Dublin’s oldest pub, and O’Donoghue’s, known for its traditional Irish music.
Southern Ireland offers something for everyone. Whether exploring historic castles, hiking along the stunning coastlines, or enjoying a pint of Guinness in a cozy pub, you will leave with unforgettable memories of this magical part of the world. If you are interested in group travel, check out Celtic Tours at celtictours.com or CIE Tours at cietours.com for award-winning travel experiences across the pond. n
McCrearyʼs Irish Soda Bread
For those who want a taste of Ireland locally, visit McCreary’s Irish Pub, which has locations in Franklin and Columbia. They would be delighted to serve you authentic Irish fare and a pint. Natasha Hendrix, owner of McCreary’s, shares her recipe for authentic Irish Soda Bread below. It’s delicious!
INGREDIENTS (MAKES 2 ROUND LOAVES)
5 cups white flour
2 cups whole wheat flour
1 tablespoon rosemary
3/8 teaspoon salt
INSTRUCTIONS
3 teaspoons baking soda
3 1/2 cups buttermilk
1 cup honey
1 Preheat oven to 350° and coat two cooking sheets with baking spray.
2 Mix white flour, wheat flour, and rosemary in a large bowl.
3 Add salt, baking soda, buttermilk, and honey in a separate bowl, whisking to incorporate well.
4 Now add the buttermilk mixture to the flour mixture. Mix the dough by folding it together and adding extra flour as needed to help keep the dough from getting too sticky. Once proper consistency is met, separate them into two equal dough balls.
5 Place in the middle of the baking pans and press the dough out a bit to help the shape. Cut an X into the top of each dough ball. Massage a little buttermilk onto the top of the dough again to help shape.
6 Start baking one at a time for 20 minutes, then turn and bake for another 20. Once the internal temperature is 160°, the bread is done. Place on a cooling rack.
One City, Two Continents
16 MILLION PEOPLE, AND THOUSANDS OF CATS
By Tom Adkinson
World
history classes in high school and dry Western Civ lectures in college spring to life in Istanbul, the fabled city with one foot in Europe and the other in Asia. Stories about Greek kings, Roman emperors, and Ottoman sultans take on real meaning as you navigate busy streets, visit ornate mosques, marvel at opulent palaces, and wonder about buying a Turkish rug.
This sprawling city, the center of power for three empires over the course of two millennia, remains a major crossroads between East and West and has blossomed into a vibrant and modern visitor city. It is huge, but manageable, even for a first-time visitor. In 1950, its population was less than a million people, smaller than today’s Nashville. Now, it has 16 million people, more than twice the population of Tennessee.
Several of its must-see attractions and activities are concentrated in one historic district, Sultanahmet. Among them are the Hagia Sophia, a massive church consecrated in 537 CE that became a mosque, then a museum, and then a mosque again, the Blue Mosque, built 1606-1616, and Topkapi Palace, the sprawling court of the Ottoman Empire from the 15th to the 19th centuries.
Hagia Sophia
from far older civilizations is a 75-foot-tall obelisk that pushes skyward near Hagia Sophia. Roman emperor Theodosius I plucked it from Egypt and brought it to Istanbul (then Constantinople) in the 4th century CE. It is called the Obelisk of Theodosius, but its origin was with Pharoah Thutmose III in the 15th century BCE, meaning that the hieroglyphics-decorated column is more than 3,500 years old.
One especially stunning attraction is hidden from view near the Hagia Sophia. The Basilica Cistern began as a public works project in 532 CE to hold water routed into the city from mountains 20 miles away. How can a cistern be impressive? It is 453 feet long, 212 feet wide, and supported by 336 marble columns that are 26 feet tall purloined from various ancient temples and other buildings. It held 21 million gallons of fresh water. Fans of the James Bond movie “From Russia With Love” recall a scene where Bond rowed a small boat through a forest of marble columns. That was the Basilica Cistern.
boggle the mind. This maze of 61 covered streets contains more than 4,000 shops in a space the size of five blocks in Manhattan. It attracts 50 million people a year who pass through 21 entrance gates. Bargaining is part of the game with most vendors who sell gold, jewelry, leather, apparel, luggage, rugs, and more. What’s amazing is that 1,500 more shops surround the Grand Bazaar building, which has another James Bond film connection. The opening chase scene in “Skyfall” was filmed across its red-tiled roof.
PHOTO BY TOM ADKINSON
PHOTO BY TOM ADKINSON
Interior of Blue Mosque
Grand Bazaar
The nearby Spice Bazaar expands the shopping experience with hundreds of more shops featuring colorful spices, fresh fruit, dried fruits, cheeses, teas, coffee, baklava, and Turkish delight, a soft, sweet treat with a jelly-like texture, plus shops selling merchandise such as that in the Grand Bazaar. A popular souvenir in both bazaars and throughout Istanbul is an evil eye talisman that supposedly protects you from another person’s curse or ill will.
Istanbul’s street food is fun and colorful steamed and roasted corn on the cob, roasted chestnuts, and rich ice cream are plentiful and casual restaurants tempt passersby with lamb and chicken doner kebabs. The combo of fresh pomegranate and orange juice is a guaranteed refresher. High-end restaurants, such as Okra a rooftop retreat with a great view across the Bosporus to the Asian side of the city, are as impressive as in any major city. It is easy to make a meal just from the meze (appetizer) menu.
As impressive as Istanbul’s history and cuisine are, its cats add a special touch. There are thousands upon thousands of street cats throughout the city. Istanbulites know their neighborhood cats and care for them. The city even has food vending machines in some areas, and little shelters (dare we say cathouses) are tucked into parks and alleys.
Istanbul, one of the world’s great cities, seems shrouded in mystery to many Americans accustomed to visiting more familiar international destinations. That’s curious because Istanbul is affordable and easily accessible via Turkish Airlines which flies nonstop from Atlanta. It has too many treasures, too many great meals, and, yes, too many photogenic cats to remain behind a curtain. n
Nashvillian TOM ADKINSON is a Marco Polo Society of American Travel Writers member. He is the author of 100 Things To Do in Nashville Before You Die published by Reedy Press.
PHOTO
PHOTO BY TOM ADKINSON
PHOTO BY TOM ADKINSON
Spice Bazaar
Spice Bazaar
Street food
HISTORY & HOSPITALITY
In the Holy City
By Katie Baker
Charleston, nicknamed the Holy City, is a must-visit destination. Celebrated for its rich history and Southern hospitality, Charleston combines coastal beauty, stunning architecture, and a vibrant cultural scene. It is the perfect trip for food lovers, history buffs, and families and is conveniently accessible via direct flights from Nashville, adding to its allure.
This past September marked 38 years since the Polk Ball first took place and celebrated 100 years of the James K. Polk Memorial Association in Columbia, Tennessee. The black-tie event, held every other year, is the principal funding source for the President James K. Polk Home and Museum. Recognizing the home's historical significance and museum, Baker Group Realty donated to the Polk Ball’s silent auction an item that complemented the Polk Home’s rich history a weekend stay at the prestigious Planters Inn in the heart of Charleston’s Historic District.
The Planters Inn, with its Georgian-style architecture, is a beautifully preserved 19th-century building with elegant rooms and a peaceful courtyard garden. The inn’s Peninsula Grill is known for its legendary 12-layer coconut cake, a decadent dessert layered with velvety frosting; the cake has achieved iconic status in Charleston's food scene and is a must-try for visitors to the Planters Inn.
Right outside the door of the Planters Inn, the Charleston City Market is bustling with local artisans and vendors. It’s the ideal place to browse handcrafted items like sweetgrass baskets and artwork that reflect Charleston’s deep cultural roots. The market's historic buildings have served as a hub for commerce since the early 19th century, making it both a shopping and sightseeing destination.
After exploring the market, a short walk leads to King Street, Charleston’s premier shopping district. King Street boasts a range of stores, from high-end boutiques to unique local shops. A standout is the Charleston Shoe Company, which offers stylish, comfortable footwear perfect for walking Charleston’s cobblestone streets. Their signature line, “From Cobblestones to Cocktails,” is designed for versatility ideal for transitioning from daytime sightseeing to an evening out. The practicality and style make these shoes a popular choice for locals and tourists.
Peninsula Grill's legendary 12-layer coconut cake
Charleston's Historic District GETTY IMAGES
Planters Inn Charleston
No brunch in Charleston feels complete without a Bloody Mary! Whether you lean toward the traditional recipe or enjoy exploring innovative takes, Charleston boasts a variety of spots to satisfy your craving. Be sure to check out standout locations like The Darling Oyster Bar, The Grocery, The Macintosh, and Hall’s Chophouse, among others, for a delicious brunch experience featuring this iconic cocktail.
For dinner, few places rival the experience at Hall’s Chophouse, one of Charleston’s most renowned restaurants. Known for its exceptional service and toptier steaks, Hall’s is the go-to place for anyone seeking a fine dining experience. The restaurant serves prime cuts of beef alongside an extensive wine list. The lively and distinguished restaurant, paired with standout dishes like dry-aged ribeye or fresh seafood, highlights any Charleston visit.
To immerse in Charleston’s rich history, a carriage tour with Old South Carriage Co. is a must. The tour offers a leisurely ride through the city’s most iconic neighborhoods, including Battery Park and Rainbow Row. Battery Park, located at the southern tip of the peninsula, provides stunning views of Charleston
Harbor and historic cannons. Rainbow Row showcases brightly colored Georgian-style homes quintessential to Charleston’s architectural charm. The guides provide fascinating commentary on Charleston’s history, sharing stories of the city’s early settlers, the Revolutionary War, and the Civil War.
Charleston’s charm extends beyond its streets to art galleries and historic homes. Visitors can explore galleries filled with works by local and regional artists, reflecting the city’s vibrant art scene. Many of Charleston’s historic homes, such as the Nathaniel Russell House or the Aiken-Rhett House, are open for tours, offering a glimpse into life in Charleston during the 18th and 19th centuries. These well-preserved homes boast beautiful architecture and lush gardens, transporting visitors back in time.
A weekend in Charleston is a journey through history, culture, and Southern hospitality. From the luxury of staying at Planters Inn and indulging in their famed coconut cake to strolling along King Street, dining at Hall’s Chophouse, and taking in the city’s historic landmarks on a carriage tour, Charleston offers an unforgettable experience! n
Visit explorecharleston.com for more details on what to do in Charleston. Plan your adventure and immerse yourself in the city's vibrant flavors, iconic sights, lively sounds, and cherished traditions that define Charleston’s heart and soul.
KATIE BAKER is a local REALTOR and the owner of Baker Group, Maury County’s new boutique brokerage. Baker Group specializes in Fine Properties, Historic Homes, Vacation Homes, and Commercial Real Estate in Middle Tennessee and the Tennessee River. To schedule an appointment call (901) 351-7235 and follow them on social media at @bakergrouprealty
Battery Park
Aiken-Rhett House
Bloody Mary at The Grocery
LUCAS HOGE
COUNTRY MUSIC ARTIST AND OUTDOORSMAN
By Elizabeth Shane
PHOTOS PROVIDED
Growing
up in Hubbell, Nebraska, a town of just 44 people with a graduating class of seven, Lucas Hoge’s journey to Nashville to pursue his music dream is nothing short of inspiring especially with the unwavering support of his tight-knit hometown. Known in Nashville as “one of the nicest and hardestworking” artists, Hoge also brings a lively personality and baritone vocals to the scene. Described as funny, adventurous, and determined to live life to the fullest, he has built a reputation not just for his talent but also for his gratitude and dedication to giving back a quality his fans deeply admire.
The Nebraska-born country music singer and songwriter moved to Nashville and started performing in local clubs, making a name for himself. He made his Opry debut in 2017 and has played there multiple times since. Hoge’s blend of contemporary and traditional country sounds resonates with devoted fans and energizes new ones. Hoge's music career gained significant recognition with his album Dirty South, debuting at #1 on the Billboard Country Album Sales chart.
During his career, he has maintained a love for writing, from writing emotional songs like “Wishin’ I Was Fishin’” in honor of his father to his single “Power of Garth,” which pays heartfelt homage to Garth Brooks a personal inspiration. Each Christmas, he releases new songs, and this November, he released a heartwarming version of the timeless classic “Have Yourself a Merry Little Christmas,” produced by Kent Wells. Hoge also hosted the First Annual American Country Christmas, a festive special filmed locally at The Mulehouse in Columbia, Tennessee, and aired on American Country Network. Hoge's upcoming album, Book About Me, is slated for release in mid-summer 2025 and will feature songs inspired by pivotal moments and experiences from his farm life to where he is today.
BEYOND HIS MUSIC, HOGE HAS A LONG HISTORY OF ENTERTAINING AMERICAN TROOPS WORLDWIDE, PERFORMING IN IRAQ, AFGHANISTAN, TURKEY, KUWAIT, AND KOSOVO, TO MENTION A FEW, AS PART OF THE WRANGLER NATIONAL PATRIOT TOUR.
Hoge’s adventurous side is showcased in his television series Hoge Wild, which began in 2020 and airs on the Sportsman Channel on Monday nights at 6:30 p.m. and on the Heartland Network and American Country Network. With a guitar in one hand and a bow in the other, he embraces the great outdoors, traveling across the country and globe. From the majestic mountains of Montana to the rivers of Idaho and the vast Atlantic and Pacific Oceans, Hoge combines his love for music and adventure. Through these experiences and his passion for the outdoors, Hoge wants to change the narrative of hunting and take audiences to destinations around the world that support hunting, fishing, and outdoor expeditions, teaching exceptional ways to prepare your harvest for healthy eating. And don’t fret; kill shots are never shown as the show is family-friendly, more about travel, lifestyle, and food.
THROUGH THESE EXPERIENCES AND HIS PASSION FOR THE OUTDOORS, HOGE WANTS TO CHANGE THE NARRATIVE OF HUNTING AND TAKE AUDIENCES TO DESTINATIONS AROUND THE WORLD THAT SUPPORT HUNTING, FISHING, AND OUTDOOR EXPEDITIONS, TEACHING EXCEPTIONAL WAYS TO PREPARE YOUR HARVEST FOR HEALTHY EATING.
The show airs in more than 155 million homes. For the upcoming season 6, the Hoge Wild series will honor the sacrifices and stories of military veterans by dedicating ten episodes to featuring a veteran as the star of each adventure. These episodes delve into the veterans' journeys, exploring their challenges and triumphs against stunning natural backdrops. From exciting fishing trips and hunting expeditions to scuba diving adventures, each episode creates a space for veterans to share their experiences, connect with nature, and embark on a path that fosters healing.
What began as an impromptu acoustic performance by Hoge on a beach in Belize with a crowd of 200 has blossomed into a revered event. The Belize Songwriter Festival, sponsored by Landshark, is an annual celebration of music and community that Hoge and Laura co-founded with friends Dwayne Hooving and Jen Carney. Set for May 23-24, 2025, this will mark its fourth year, featuring ten Nashvillebased singer-songwriters performing in the round style during two nights on the picturesque beach of Hopkins, Belize.
Hoge and his wife fell in love with the small community of Hopkins so much that they started a scholarship program funded by the festival for the local kids. Many kids cannot afford to attend high school, and the festival offers scholarships for schooling to deserving kids. The festival’s dual mission of celebrating music and giving back has made it a unique and impactful event, all part of Hoge’s authentic generosity. For festival information, visit BelizeSongwriterFestival.com
Whether through his heartfelt songs or outdoor adventures, Hoge continues to inspire and entertain audiences worldwide. When Hoge is not traveling, he and Laura enjoy the tranquility of Columbia, Tennessee, where they reside. n
For more about Hoge's music, tours, and adventures, visit LucasHoge.com or follow him on social media at @lucashoge for updates.
NEW YEAR NEW JOINTS
Orthopaedic insights on promoting joint health and joint replacement options from Bone and Joint Institute of Tennessee’s Cory Calendine, M.D.
Aswe emerge from the holiday chaos, we always seem to jump right into planning for the new year cleaning up, setting goals, and organizing schedules. However, it’s also important to take time to address your physical and mental well-being so you can be your best self for those around you.
Holiday festivities can be especially hard on our joints with all the cooking, shopping, and standing, all of which can lead to overuse and discomfort. Fortunately, Dr. Calendine, an orthopaedic surgeon at Bone and Joint Institute of Tennessee, shares his expertise on promoting healthy joints in the new year.
“Motion is life, and life is motion,” said Dr. Calendine. “Healthy joints come from continuous activity and from building strength in the surrounding muscles“
If you are experiencing overworked joints, he suggests starting with low-impact movements like swimming, biking or even walking to promote joint health. “It is important to listen to your body and gradually build up to more activity. Often, people start out doing too much and end up injuring themselves even more,“ he says.
“However, no one knows your body and your joints better than you do,” said Dr. Calendine. “So, if you are experiencing pain, stiffness, swelling, or if your quality of life is being affected, it’s time to come get evaluated.”
Dr. Calendine says although surgery can provide long-term relief, it should always be the last option. When evaluating a patient, he will first exhaust all non-invasive pain relief methods, including over-thecounter anti-inflammatories such as Tylenol, steroid injections, and physical therapy. But if the pain persists, surgery may be necessary.
“This is actually a great time of year to have joint replacement surgery if you’ve been considering it,” said Dr. Calendine. “The cold weather creates a lot more downtime to allow you to recover and be ready for spring and summer activities.”
THIS IS ACTUALLY A GREAT TIME OF YEAR TO HAVE JOINT REPLACEMENT SURGERY IF YOU’VE BEEN CONSIDERING IT. THE COLD WEATHER CREATES A LOT MORE DOWNTIME TO ALLOW YOU TO RECOVER AND BE READY FOR SPRING AND SUMMER ACTIVITIES.
For those who are still uncertain, Dr. Calendine reminds patients that hesitation is perfectly normal, but advances in technology have also made joint replacement a practical solution for many patients. Robotic-assisted surgery now allows for more precision, less pain, and a better and faster recovery.
“The addition of robotics in joint replacement surgery has been great,” said Dr. Calendine. “We are able to plan a patient’s joint using both X-ray and CT scans, create a 3D model, and use a robotic arm during surgery to precisely execute the perfect joint replacement for each person.”
Technology has also shortened recovery times, with more and more Bone and Joint Institute patients going home on the same day of surgery. Although the new joints are fully weightbearing immediately after surgery, Dr. Calendine often provides patients with a walker for stability. Knee replacement patients are encouraged to do physical therapy three times a week for four to six weeks, while hip replacement recovery follows a similar timeline, often without the need for formal physical therapy.
“There are really no restrictions when it comes to joint replacement recovery because you are not at risk of damaging the parts,” said Dr. Calendine. “It is a highly individualized recovery, and you can return to activities as soon as your joints let you.”
Overall, Dr. Calendine says his most common complaint from joint replacement patients is questioning why they did not have the surgery sooner. Living with chronic pain can be mentally draining as well if you’re having to miss out on activities with friends and family. Arthritis pain, especially, can often come on slowly making those living with it numb to the pain and discomfort affecting their daily lives.
“Our goal with joint replacement is to empower people, both physically and mentally, to take back control of their lives and be able to do the things they want to with the people they love,” said Dr. Calendine. “If you are experiencing pain, let the knowledgeable providers at Bone and Joint Institute help you start the new year pain-free!” n
For more information or to schedule an appointment, visit boneandjointtn.org. Follow them on social media at @boneandjointtn
NaturallyBOOSTING YOUR IMMUNITY
By Stephanie Attarian
With the fast pace of modern life and constant exposure to germs, it's essential to maintain a robust immune system. While no single lifestyle change can prevent illness entirely, a holistic approach to health can strengthen your body's defenses against infections. Here are some natural ways to support your immune system and keep yourself feeling your best year-round.
Eat a Nutrient-Rich Diet
A balanced diet rich in vitamins, minerals, and antioxidants is the foundation of a strong immune system. Incorporate a variety of fruits and vegetables, lean proteins, whole grains, and healthy fats into your meals. Key nutrients that play a vital role in immune function include:
n Vitamin C: Found in citrus fruits, strawberries, bell peppers, and broccoli, vitamin C is known to enhance immune defense by supporting various cellular functions.
n Vitamin D: This vitamin helps regulate immune responses and can be found in fortified foods, fatty fish, and, most importantly, sunlight exposure.
n Zinc: Essential for immune cell function, zinc can be found in nuts, seeds, beans, and whole grains.
n Antioxidants: Foods rich in antioxidants, like berries, dark leafy greens, and nuts, help protect your cells from damage and reduce inflammation.
Stay Hydrated
Water is crucial for overall health and helps your body function optimally, including your immune system. Staying hydrated supports your body's natural detoxification processes and helps flush out toxins. Aim for at least 8 glasses of water per day, and increase your intake if you're active or live in a hot climate. Herbal teas, broths, and water-rich fruits and vegetables can also contribute to your daily hydration.
Get Regular Exercise
MODERATE, CONSISTENT EXERCISE HAS BEEN SHOWN TO BOOST THE IMMUNE SYSTEM BY PROMOTING GOOD CIRCULATION, REDUCING INFLAMMATION, AND ENHANCING THE PRODUCTION OF INFECTIONFIGHTING CELLS.
Moderate, consistent exercise has been shown to boost the immune system by promoting good circulation, reducing inflammation, and enhancing the production of infection-fighting cells. Aim for at least 30 minutes of physical activity most days of the week. Activities like walking, cycling, yoga, and swimming are great options that are gentle on the body while still providing significant benefits.
Prioritize Sleep
Quality sleep is crucial for a well-functioning immune system. During sleep, your body produces and releases cytokines, proteins that target infection and inflammation. Aim for 7-9 hours of restful sleep each night. Establish a calming bedtime routine, limit screen time before bed, and create a comfortable sleep environment to improve your sleep quality.
ESTABLISH A CALMING BEDTIME ROUTINE, LIMIT SCREEN TIME BEFORE BED, AND CREATE A COMFORTABLE SLEEP ENVIRONMENT TO IMPROVE YOUR SLEEP QUALITY.
Manage Stress
Chronic stress can suppress the immune system, making you more susceptible to illness. Finding healthy ways to manage stress is vital for maintaining your immune health. Practices like mindfulness meditation, deep breathing exercises, yoga, and journaling can help you relax and reduce stress levels. Regular physical activity and spending time in nature are also effective ways to manage stress.
Incorporate Immune-Boosting Herbs and Supplements
Certain herbs and supplements can support immune function. While they shouldn't replace a healthy diet and lifestyle, they can be a beneficial addition:
n Elderberry: Known for its antiviral properties, elderberry may help reduce the severity and duration of colds and flu.
n Echinacea: This herb is believed to stimulate the immune system and may help prevent and treat respiratory infections.
n Garlic: Garlic has been shown to enhance immune function due to its antimicrobial and anti-inflammatory properties.
n Probiotics: A healthy gut is linked to a strong immune system. Probiotic-rich foods like yogurt, kefir, sauerkraut, and supplements can support a balanced gut microbiome.
Always consult a healthcare professional before adding new supplements to your routine to ensure they’re safe and appropriate for you.
Limit Alcohol and Quit Smoking
Excessive alcohol consumption and smoking can weaken the immune system and make you more prone to infections. Limiting alcohol intake and avoiding tobacco products can significantly improve your immune health. If you smoke, consider seeking support to help you quit your immune system will thank you.
Stay Connected and Maintain a Positive Outlook
Social connections and a positive mindset can also influence immune health. Studies have shown that people with strong social networks and a positive outlook on life tend to have stronger immune responses. Stay connected with loved ones, engage in activities that bring you joy, and practice gratitude to support your overall well-being.
Maintain Healthy Hygiene Practices
Good hygiene is a simple yet effective way to prevent infections. Wash your hands frequently with soap and water, especially before eating or touching your face. Cover your mouth and nose with a tissue or your elbow when coughing or sneezing, and avoid close contact with sick individuals. Regularly disinfect frequently touched surfaces and maintain good personal hygiene to reduce your risk of illness.
Boosting your immunity naturally involves a combination of healthy lifestyle choices, stress management, and positive habits. By making small, consistent changes, you can enhance your body's ability to fight off illness and maintain optimal health. Remember, a strong immune system is not built overnight, but with dedication and mindfulness, you can support your body’s defenses and live a healthier, more vibrant life.
Massage is also a service that improves health, promotes relaxation, and overall well-being that has been practiced throughout the world for thousands of years. MassageLuXe, with locations in Franklin and Nashville, has a mission to provide an unparalleled experience that supports and encourages health, well-being, and quality of life. MassageLuXe delivers the highest quality massage, facial, and waxing services in a comfortable, relaxing, and luxurious environment.
Improve your health in 2025 by reaping the benefits of massage. Call MassageLuXe at (615) 219-9222 to book an appointment today. For additional information on services offered, visit massageluxe.com and follow them on social media at @massageluxespafranklin n
NUTRITION & LIFESTYLE
During Pregnancy
By Lydia Fowler MS RD LDN
Let’s get real by talking real food and practical tips for growing a healthy babe in a healthy mom-bod!
There are plenty of books, websites, and courses on nutrition during pregnancy, and worth their weight in gold, no doubt. But what is the main gist? “Save me some time and mind space, Lydia!” I got you, my friend! Keep reading.
My top three areas you can’t get away from during pregnancy are real food focus, hydration and movement, and extra support. Wherever you are in your pregnancy journey, it is never too late to make healthy switches to give you and your baby the best possible outcomes. Let’s get started!
PHOTO BY MEREDITH JOI
Real Food Focus
This is a daily conversation in my office, no matter what your health status or condition. Real food should be the primary focus of any nutrition plan. I wish I could say that is it, close the book, and don’t worry about anything else. Our world keeps changing the definition of what food is and let me tell you it is getting further away from the word real. So to be realistic and not talking purist terms, let’s strive for the best ratio of real food to other food.
My definition of real food is food that is as close to nature or its natural form as possible, doesn’t have a label, and is minimally processed, leaving as many nutrients as possible in place. A great list to pull from includes meat, poultry, fish, seafood, vegetables, fruits, nuts, seeds, and healthy fats. If dairy foods agree with you they can also be beneficial at this time, but not required. Balancing your plate with your macronutrients is the next step. You know you are looking for the real food sources so now let’s pick the real food sources of your macros: carbohydrates, proteins, and fats.
Some key foods that can pack a powerful nutrient punch during this time are eggs, liver, green leafy vegetables, fatty fish, and fermented foods! Go ahead and put those on your grocery staples. There are plenty of ways to incorporate them! (See resource list for additional nutrition tips and meal plans.)
Hydration and Movement
One of these is fairly straightforward. The other is a moving target (hint-hint). You can probably guess this, but your fluid needs go up during pregnancy. Blood volume rises, circulation needs to rise to get necessary nutrients to your baby, and just think of all that fluid they are floating around in! A goal to shoot for is no less than 100 ounces of water a day. Checking your urine color daily is a helpful tool. Be sure it is clear or light yellow as much as possible.
Movement is one of those necessary but nuanced pieces to the pie. Your activity level before being pregnant and how you are feeling during your pregnancy may take on a different look than you had imagined. Guess what?! That is okay. Moving your body is great for when you have the energy and your pregnancy symptoms are tolerable. Give yourself some grace on the days your body tells you it needs rest.
MOVING YOUR BODY IS GREAT FOR WHEN YOU HAVE THE ENERGY AND YOUR PREGNANCY SYMPTOMS ARE TOLERABLE.
GIVE YOURSELF SOME GRACE ON THE DAYS YOUR BODY TELLS YOU IT NEEDS REST.
Benefits of exercise for you and baby during pregnancy include but are certainly not limited to gaining less weight, lowering risk of developing gestational diabetes or preeclampsia, recovering faster after birth, as well as a baby born with better brain development, nervous system development and better long-term body composition and cardiovascular health for your baby. Hope those are encouraging enough to find a program that works best for you, but start with asking your provider what is best for you and your unique pregnancy. (See resource list for pelvic floor specialists in addition to seeing your main provider for your prenatal and postpartum needs.)
Extra Support
During this time, you may be told that supplements are needed to fill in the gaps in your nutrition or to amp up certain nutrients that your body needs for your baby to grow and develop. I will leave this up to you and your provider, but this is the time to do all you can for that little life inside you. Your body needs extra support in the nutritional realm as well as some extra support for your emotional well-being. Be sure to seek out your friends and family as well as the professionals around you to ensure your best pregnancy experience and best outcomes for your baby. Take in all the advice you get, keep asking questions, and stay vocal about your needs and symptoms. No question is a dumb question during this time. We are all rooting for you and your baby!
My Top Pregnancy Resources:
n Nurture Erica Chidi, Birth and Postpartum Doula
n Real Food for Pregnancy Lily Nichols RDN, CDE
Pregnancy and Postpartum Professionals in Maury County:
n Brittany Venere, DPT at Climb Performance Therapies @climbpt.nutrition
n Olivia Dykes, Pregnancy and Postpartum Corrective Exercise Specialist @livwell.coaching
n Abbie O’Neal, BarreAmped trainer and pelvic floor specialist @movement.motives
My parting reminder: Be flexible and ready to adjust day-to-day and week-to-week. Your body is constantly changing and giving you signs of how it is doing along the way, so listen and be flexible. You got this! n
LYDIA FOWLER, MS, RD, LDN, CPT, is a Co-Founder, Registered Dietician, and Personal Trainer at Climb Performance Therapies in Columbia, Tennessee. Follow Climb on social media at @climb.ptnutrition or visit climbptnutrition.com for additional information on their practice.
L ooking for a new job in 2025?
MEET CAROLINE SHUNK OF
HER SEARCH
By Elizabeth Shane
HER SEARCH is a vibrant community enterprise designed for women by women. Founded in 2024, HER SEARCH was established with the clear vision to empower professional women navigating their job search journey while providing a supportive community, valuable networking opportunities, wellness resources, and enriching career workshops. Furthermore, HER SEARCH fosters career growth, promotes holistic wellness, and serves as a powerful resource encouraging women to land their next role as their best selves.
PHOTOS COURTESY OF HER SEARCH
Tell our readers a little bit about your background.
I was raised in Nashville and my collegiate studies led me to Samford University in Birmingham, Alabama, for my undergraduate work where I studied Clinical Psychology. After that, I pursued further education in Psychology with a focus in Behavioral Neuroscience at the University of Memphis. Following my studies, I moved to Seattle, Washington, where I worked in immunosequencing and genetic therapies for blood cancers and autoimmune diseases within the biotech industry. During the pandemic, I relocated to Los Angeles and in April 2021, found my way back home to Nashville. In 2023, I went through a job search that landed me in the healthcare industry here in Nashville and opened my eyes to the need for Her Search.
How did HER SEARCH come to be?
I went through a big life change and was starting to look for a job thinking to myself, “It will be easy.” Then I started searching for a job and realized it was far from easy. The job search is challenging for anyone, even highly qualified people in specific industries. I ultimately had three exciting job offers in Los Angeles, New York, and Nashville, but decided to take the job in Nashville because my search was so exhausting I didn’t have the energy to start over again. I launched HER SEARCH in July 2024 because of my job search experience. After landing a job, person after person asked me, “How did you get through your job search, did you experience this, why is it so hard, or why is there no one to talk to?” So, over the past year, while I was working, I realized that what I went through was not unique and there is a huge gap in the market for job seekers right now and a lack of community hence the reason I launched HER SEARCH.
Describe the goal of HER SEARCH.
The goal of HER SEARCH is not only to help women land a job but to do so as the best version of themselves. Job searching is one of the most common experiences people go through, yet there is still a lot of shame associated with it. Additionally, job seekers often face many unknowns and lack a sense of community. It's common for seekers to feel like they can’t talk to family or friends about it because searching for a job is often seen as something that "shouldn't be that big of a deal." The job search process can be tough, and even after landing the job, there’s often a need for recovery and preparation to succeed in the new role. My vision for HER SEARCH is to help women land their ideal job with confidence and self-esteem, so they can enter the workplace ready to perform at their best.
Why is HER SEARCH for women only?
Right now, with my personal experience navigating job searches, I have a soft spot in my heart for women of all ages especially seasoned women. I'm not opposed to launching a HIS SEARCH, to include men in the future, but now I am focusing on helping women launch into the workplace. HER SEARCH events are a safe space where women of all ages can come together and talk openly about situations that happen to women in the workplace without any repercussions. Discussing ageism or hearing about qualified women being overlooked for men by employers are real issues and HER SEARCH equips women with a toolkit to handle these situations. It’s important for young women, wives, and mothers, as well as single older women, to come together in the same space and share their experiences. Learning about the commonalities and differences in career transitions adds an element of mentorship which is important for any woman at any stage of her career.
How is HER SEARCH different than other networking opportunities?
This is one of my favorite questions because networking as I've experienced it, is for those who are already employed. As an example, at a networking event, you get your name tag with your name, title, and organization’s name included and there was probably a fee that was paid to be a part of the networking opportunity. There is a reputation that comes with that title on your name tag, and you are proud of the organization you are tied to making that information the launchpad foundation for the networking event of who you are. From my experience, at the networking events I would go to when I was unemployed, there was a sense of abandonment because I felt like I couldn’t say I was looking for a job. Networking events can also be costly, but HER SEARCH events are free for members and networking is with unapologetic authenticity tell it like it is! Share the challenges because you are with people who understand exactly what you are going through in your job search and want to connect.
Are there plans to expand HER SEARCH in 2025?
Absolutely! Nashville was the first chapter and in the first two months, we had more than 160 members. I plan on expanding to Birmingham in Q2 of 2025. Since I went to Samford, it is a special place for me and I will be working with local universities and businesses there to help expand to Birmingham. Then I have plans to open chapters in Chicago and Los Angeles in Q4 of 2025. Each chapter will have organizational partners and events for their HER SEARCH local community. n
For women interested in getting involved or learning more about HER SEARCH, follow them on social media at @her.search.official or visit hersearch.co to subscribe to the newsletter to learn about upcoming events, memberships, and event recaps. Currently, there are no membership fees, however, as HER SEARCH continues to grow they reserve the right to build out a paid membership in the future.
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