West Michigan Woman February/March 2025 by Serendipity Media

WOMAN WEST MICHIGAN

GETTING TO KNOW YOURSELF: BUILDING CONFIDENCE IN YOUR IDENTITY AT ANY AGE

UNCERTAIN TIMES CALL FOR A FLEXIBLE RETIREMENT PLAN

THINK SUSTAINABLY AND GO GREEN THIS COMING SPRING

JUST THE TWO OF US: ROMANTIC ESCAPES

SPECIAL SECTION: NUTRITION

PURSUIT OF PROGRESS Rostic, MPH

Amanda

VOLUME 13, ISSUE 4

www.westmichiganwoman.com

PRESIDENT & PUBLISHER

Kasie Smith

Serendipity Media, LLC

MEDIA SALES CONSULTANT

Susan Smalley

susan@serendipity-media.com

866-252-7108

MANAGING EDITOR

Sarah Suydam

ART DIRECTOR

Courtney Van Hagen

GRAPHIC DESIGNER

Claire Chapin

MARKETING COORDINATOR

Kelsey Shoemaker

ACCOUNTING AND OPERATIONS SPECIALIST

Megan Marshall

West Michigan Woman is published bimonthly by Serendipity Media, LLC; 535 Cascade West Parkway SE; Grand Rapids, MI 49546 and has periodical postage at Grand Rapids, MI, and additional mailing offices.

Subscription information can be obtained through the above address, by calling 616-458-8371, or by logging on to www.serendipity-media.com

EDITORIAL SUBMISSIONS and/or query letters can be sent to info@westmichiganwoman.com or Attn: West Michigan Woman magazine; 535 Cascade West Parkway SE, Grand Rapids, MI 49546. Submissions of photographs, articles, and other material is done at the risk of the sender, and Serendipity Media, LLC cannot accept liability for loss or damage. Unsolicited materials will not be returned.

POSTMASTER: Send address changes to West Michigan Woman

c/o Serendipity Media, LLC; 535 Cascade West Parkway SE; Grand Rapids, MI 49546.

THE COVER AMANDA ROSTIC, MPH

A Relentless Pursuit of Progress page 12

LETTER + ONLINE page 4

SPOTLIGHT page 5

WELLNESS page 6

Digital Strain, Real Pain: Easy Fixes for Your Tired Eyes

RELATIONSHIPS page 8

Getting to Know Yourself: Building Confidence in Your Identity at Any Age

HOME page 10

Think Sustainably and Go Green this Coming Spring

SPECIAL SECTION page 18

Nutrition

FINANCIAL page 24

Uncertain Times Call for a Flexible Retirement Plan

TRAVEL page 26

Just the Two of Us: Romantic Escapes

Q&A page 28

A Chat About Heart Health with Michelle Peña, MSN, RN, NEA-BC

West Michigan Woman is published by Serendipity Media

KASIE SMITH | President & Publisher | kasie@serendipity-media.com

While winter is still in full swing, the official first day of spring approaches quickly, bringing with it a sense of renewed excitement for what lies ahead. And in this first official West Michigan Woman issue of 2025, we harness that excitement to embrace what the year ahead has in store for us.

Gracing our cover this issue is Amanda Rostic, MPH, a woman who wears many hats, whether it’s being a mother of four, a public health advocate in life and professionally at Corewell Health, a filmmaker through EpiKid Productions, an entrepreneur, volunteer or friend. Her warm energy and obvious passion for progress is contagious, and we hope you’ll enjoy getting to know her and learning about her determination to continue the conversation around the specific barriers Black women and parents face with maternal and infant health outcomes.

As February is also Heart Health Month, we touch base with Michelle Peña, MSN, RN, NEA-BC to learn what women need to be taking into account when it comes to their cardiovascular health. Peña, who is Chief Nursing Officer at Trinity Health Grand Rapids and a West Michigan American Heart Association board member, shares AHA’s efforts to improve heart health outcomes, practical advice for women on the go, how we can get involved and more.

And as always, we bring you insight into a variety of topics that matter most to you, whether you’re focusing on easing your eye strain from looking at a screen all day, ensuring your retirement plan is flexible, planning a romantic escape with your partner, combatting inflammation in your diet and more.

There’s plenty to look forward to this year, whether it’s our ninth annual Brilliance Awards on April 24 at Frederik Meijer Gardens & Sculpture Park, the 2025 West Michigan Woman Golf Scramble on July 30 at Boulder Creek Golf Club or another community event, our team can’t wait to see and engage with you! Cheers!

RECEIVE WEB-EXCLUSIVE

CONTENT in our FREE eNewsletter! THE "BEST OF" found on westmichiganwoman.com

» Spring Allergies or a Viral Illness? Knowing the Difference and Finding Relief

» Listen to Your Heart: What to Know About Your Heart Health

» Things You Should Never Say to Someone Living with An Eating Disorder

» Reyna Orellana Masko: Sharing a Family Tradition and Building a Cultural Bridge

» Kim May: From Diagnosis to Advocacy —a Journey of Hope and Resilience

IMMEDIATE ACCESS TO PSYCHIATRY AT PINE REST

Pine Rest knows how frustrating it is not to be able to get a psychiatric evaluation or services when you need them, and have been investing in ways to make these services more available than ever.

Same-day walk-in psychiatry assessments, connections to additional services, and prescriptions as needed for adults are available at the Pine Rest Psychiatric Urgent Care Center, open daily. Learn more at pinerest.org/urgent.

Same-week appointments for psychiatric evaluations, medication management and therapy for adults at many of Pine Rest’s 19 outpatient clinic locations and through telehealth are also available. Wait times have been reduced for child and adolescent appointments. Call 616.258.7500 to make an appointment.

Ad on page 23.

GIRLFRIENDS WEEKEND RETURNS FOR 2025!

Downtown Holland’s Girlfriends Weekend returns this March with a brand-new look for 2025! What hasn’t changed? The fact that Girlfriends Weekend is still the best getaway close to home where you can relax and recharge with your best friends in tow.

From March 7-9, 2025, you’re invited to shop the weekend away with great discounts, enjoy fun hands-on experiences in stores, wine and dine at local bistros and let loose with a night of dancing all in beautiful Downtown Holland. Visit the new girlfriendsweekend.org for the full schedule of events and registration details, and discover why Downtown Holland is the lakeshore’s premier shopping, dining and special events destination.

Ad on back cover.

Photo © Downtown Holland

Photo © Pine Rest Christian Mental Health Services

DIGITAL STRAIN, REAL PAIN

EASY FIXES FOR YOUR TIRED EYES

AAs a child and young adult, I took my 20-20 vision for granted. By 24, though, I noticed the leaves on distant trees looked a little fuzzy. My first corrective lenses were an easy fix—I never considered I might encounter other eye challenges down the road.

Like many, I spend hours glued to screens—researching, writing or scrolling Instagram reels. Add in my love of reading (more staring at small text), and recently, I’ve noticed something odd: slightly watery eyes. But my eyes didn’t hurt, so I shrugged it off. A sign of aging, perhaps?

Turns out, ironically, watery eyes can be a surprising symptom of dry eye . Staring at screens for long, uninterrupted periods dry out your eyes because you blink less. And let’s be real—most of us use screens for work and recreation, which can mean marathon screen sessions.

A 2023 report found that, globally, adults spend an average of 6.5 hours daily on screens. All that screen time isn’t just making us feel mentally fried—it’s also giving our eyes a serious workout.

EYE MUSCLES ARE WORKING OVERTIME

With extended screen time, there are three main things digital devices can affect or amplify, explained Cynthia Geneva, OD, FAAO, with West Michigan Eyecare Associates.

Eye Moving Muscles: These help your eyes look around. Excessive screen time can make them stiff and tired, causing strain.

Eye Focusing Muscles: These adjust your vision to see clearly at different distances. Staring at screens overworks them and makes it tougher for your eyes to relax, which can cause temporary-blurred vision.

Eye Teaming Muscles: These ensure your eyes work together to create one clear image. Prolonged close-up screen time forces them inward, causing fatigue. This can lead to headaches, double vision or trouble focusing. And if that’s not enough, there’s the added challenge of pixels.

“Digital screens aren’t as sharply defined as printed text,” explained Geneva. “Our eyes constantly refocus to make sense of the pixilated characters, and our brains have to process that information. Your brain’s processing system works nonstop.” That can cause overload, eye fatigue, strain and even low-grade headaches.

WHAT’S THE SOLUTION?

If ditching screens altogether isn’t realistic (hello, we have work to do!), don’t worry. “Fortunately, there are practices you can build into your digital time to help keep your eyes healthy,” Geneva said. Here are easy tweaks to keep your eyes healthy while still conquering your to-do list.

Eye-Saving Strategies

1. Blink like you mean it. “We tend to ‘half blink’ on devices,” said Geneva. “Make sure your upper and lower eyelids fully touch to keep your eyes moist.”

2. Follow the 20-20-20 rule. Every 20 minutes, look at something 20 feet away for 20 seconds. This simple trick relaxes your eye muscles. “A longer break is more effective, but a short break is better than no break,” Geneva explained. “Twenty seconds is the minimum.”

3. Tweak your screen settings. Play around with brightness, contrast and resolution until your eyes feel comfortable.

4. Activate Night Shift/Night Light— even during the day. Blue light is proven to affect melatonin release, but filters on devices aren’t just for better sleep. “It also helps reduce strain during the day,” Geneva said.

5. Check your screen position. Ideally, your monitor should be at eye level and about an arm’s length away. Too high? Your eyes can dry out. Too low? You’ll hunch over and poor posture can cause ergonomic issues. There’s an extra caution for bifocal wearers: “If you wear bifocals,” said Geneva, “you might tip your head back to see the screen better, which could lead to neck strain.”

6. Stay hydrated. Drink water (your eyes love it!), avoid pointing fans at your face and use artificial tears regularly. Opt for preservative-free brands like Systane, Refresh or Optase for the best results.

END WITH CLEAR VISION

The bottom line: We live in a screen-filled world and our eyes are paying the price. But with a few small adjustments, you can protect your vision without sacrificing your digital lifestyle.

“It’s also a good idea to have an eye exam every two to three years. That can help us catch any eye diseases before they become late-stage diseases,” said Geneva.

Your happier eyes will thank you now and in the future. WMW

CONTRIBUTOR

LITTLE EYES

Too much screen time may be linked to myopia (nearsightedness) in kids. Teach blinking breaks, follow the American Academy of Pediatrics recommendation for screen time, and encourage outdoor play to protect your child’s vision now and set them up for healthier eyes in the future!

KIRSETIN K. MORELLO is a Michigan-based author, speaker, writer, travel-lover, wife and grateful mom of three boys. Read more about her at www.KirsetinMorello.com.

BY ALLISON KAY

GETTING TO KNOW

YOURSELF:

BUILDING CONFIDENCE IN YOUR IDENTITY AT ANY AGE

WWhen I was asked to write on the topic of identity, I thought I had gone through enough self-exploration that I could probably call on my personal experiences alone. In college, I found myself when I found friends who accepted and helped bring out the real “me” whom I’d been tamping down in order to fit in. Shortly after, I spent a year dating only myself to connect with what I truly wanted for my future and for any relationship. Today, having spent 30-plus years with my partner, managing to maintain my own interests and sense of self, I’m living with incurable cancer—and that has set a whole new re-evaluation in motion.

But I’m just one person with one story. I knew I couldn’t and shouldn’t just present my path. So, for starters, I reached out to Lauren Dunkin, LMSW, a licensed master social worker with Mindful Counseling GR. It felt important to bring an expert into the conversation to put some professional perspective to my information gathering.

I then made phone calls, had private meetings, and exchanged emails and texts with numerous women who’d all been through something. And it was really, really eye opening.

There were those who’d been through a difficult breakup, the death of a spouse, caregiving for dying parents, the struggle to leave an abusive marriage, serving in the military and navigating life after, estrangement from a child, getting out from under the influence of a controlling mother, being declared legally blind at middle age. Heavy, earth-rocking stuff.

“Part of understanding yourself is understanding that identity is a journey full of bumps, twists, and turns, with many different roads and paths you can take along the way. It’s our willingness to navigate and explore these bumpy, unknown paths that allows us to find and grow our identity.”

Licensed Master Social Worker, Mindful Counseling GR

Each of these women shared with me openly and vulnerably, and to be trusted in this way isn’t something I took lightly. As I processed their words, some themes rose to the top. The following are a few of the ways they took steps toward discovering (or rediscovering) their authentic selves, with input from Dunkin, too.

Developing a mission statement and core values. This exercise involves introspection and a commitment to exploring our purpose, passions, inclinations, and interests—and returning to those guideposts in times of uncertainty. “I like to ask my clients, ‘Who are you?’” Dunkin said. “That question comes in the form of what we like to do, how we like to think, how we like to love and how we like to be loved. Identity also comes in the form of how we show up for others versus how we show up for ourselves.”

Engaging in mindful self-compassion. Several women I talked with brought up this approach. Though hard to describe concisely, Chris Germer, co-founder of the concept sums it up: “Selfcompassion involves the capacity to comfort and soothe ourselves, and to motivate ourselves with encouragement, when we suffer, fail or feel inadequate.” A great resource to learn more about this practice is self-compassion.org

Joining a group. The group focus could be on grief, other specific areas of support, or even just common interest. Finding others with whom we can share is important, as is delving deeply into what we earnestly need and enjoy—as well as how we can

CONTRIBUTOR

make progress, ask for help, and become stronger and more resilient in new or different circumstances.

Listening to ourselves. “We need to explore what we like to do and with whom we like to do it,” Dunkin said. “It’s also understanding that these likes and dislikes may change at every stage of our lives. It’s OK to find new things we enjoy and it’s OK to do things that scare us. So be patient and be kind with yourself. This is where growth happens; when we face the uncomfortable and continue to push forward.”

Dunkin reminded us, “Part of understanding yourself is understanding that identity is a journey full of bumps, twists, and turns, with many different roads and paths you can take along the way. It’s our willingness to navigate and explore these bumpy, unknown paths that allows us to find and grow our identity. It is our bravery to travel these paths that leads us to a better understanding of who we are and who we want to be.”

A final note: One need not have a traumatic experience to undergo self-reflection and a search for self. This process will likely occur regularly in a person’s life, during times of natural change and growth; not just crisis.

A special “thank you” to everyone who contributed to the conversation: Lauren, Michelle, Grace, Pat, Sue, Linda, Cari, Penny, Cecilia, and Jill Hinton Wolfe. WMW

ALLISON KAY BANNISTER has been a West Michigan resident since 1987 and a professional writer since 2002. A GVSU alumna, she launched her own freelance writing business in 2017. Allison is a cookie connoisseur, word nerd, aspiring gardener, and metastatic breast cancer thriver who loves traveling in Michigan and beyond, and enjoys art, world cuisine, wine, music, and making homemade preserves.

LAUREN DUNKIN, LMSW

THINK SUSTAINABLY AND GO GREEN THIS SPRING

RRecent research indicates that 63% of people now say that climate change is a very serious issue compared to 49% in 2003, with 46% of consumers also reporting that they’re buying more sustainable products to reduce their carbon footprint. It makes sense then that more and more folks are examining their own lives to see how they can make a difference with their own actions each day.

If you’re understandably concerned about the environment and wondering how you can make your home more sustainable for yourself and the world around you this spring, consider some of these tips.

START COMPOSTING

According to the EPA, composting food scraps protects the climate by reducing methane emissions from landfills, increases the nutrient content and biodiversity of microbes in soil, reduces reliance on chemical fertilizers and pesticides and more. Compost items are divided into “greens” (nitrogen-rich materials such as fruit and vegetable scraps, crushed eggshells and coffee grounds) and “browns” (carbon-rich materials like dry leaves, shredded brown bags and plant stalks and twigs).

You can take advantage of “nature’s way of recycling” by establishing your own at-home compost set up. What you’ll need, steps for getting started, and tips for maintenance can be found at epa.gov/recycle/composting-home

MAKE THE SWITCH TO REUSABLE PRODUCTS

While it can be an adjustment, swapping single-use products to those that are reusable can help reduce waste, lower your carbon footprint and save you money over time, along with plenty more benefits. It’s estimated by scientists that there

63% of people now say that climate change is a very serious issue. 46% of consumers also reporting that they’re buying more sustainable products to reduce their carbon footprint.

are about 171 trillion pieces of plastic in the ocean, with a recent study also showing that microplastics were found in the blood of 80% of people tested.

Some common examples of multiple-use home items include cute reusable shopping totes (like those from BAGGU) instead of plastic grocery bags; cloth instead of paper towels and napkins; beeswax wraps instead of plastic cling wrap; silicone baking sheets and food storage bags in place of parchment paper and single-use baggies; washable mop pads instead of disposable options; and wool dryer balls vs dryer sheets. Don’t forget a trendy reusable water bottle! Just avoid defeating the purpose by buying more than you need.

INVEST IN ENERGY-EFFICIENT APPLIANCES AND DEVICES

Energy conservation is not only beneficial for the planet by reducing air and water pollution, but it’s also good for your wallet. According to the Natural Resources Defense Council, the average U.S. household spends around $2,000 a year on electricity. To reduce your environmental impact and energy costs, consider energyefficient devices and appliances such as Energy Star–labeled cooling and heating units; smart thermostats; LED light bulbs; heat pump water heaters; windows and more. Find a list of Energy Star devices at energystar.gov/products/products-list

LEARN WHAT YOUR NATIVE PLANTS ARE AND ADD THEM TO YOUR GARDEN

Did you know? Planting native plants in your yard supports wildlife and enhances your local ecosystem, in addition to offering a reduced level of maintenance (thanks to already being adapted to the local climate and therefore requiring less water and intervention). According to Michigan State University, some plant species that are common to southern lower Michigan include Rose Mallow, Black-Eyed Susan, Wild Columbine, Broad-Leaved Goldenrod, Wild Bergamot and much more.

The National Wildlife Federation’s Native Plant Finder is a great starting point if you’re looking to learn more about bringing your garden to life by choosing native plants: nativeplantfinder.nwf.org WMW

It’s estimated by scientists that there are about 171 trillion pieces of plastic in the ocean , with a recent study also showing that microplastics were found in the blood of 80% of people tested.

PROGRESS Amanda Rostic, MPH

IA RELENTLESS PURSUIT OF

“I’m never what people expect.”

Amanda Rostic wears many hats, whether it’s being a mother of four, a public health advocate in life and professionally at Corewell Health, a filmmaker through EpiKid Productions, an entrepreneur, volunteer or friend, her warm energy and obvious passion for progress toward positive outcomes is contagious.

A Grand Rapids native and proud GVSU Laker, Rostic comes from a creative, supportive and athletic family, and grew up heavily influenced by her grandparents’ willingness to help others. Because of this, she always knew a career in healthcare was the goal, though the exact focus didn’t immediately reveal itself.

Upon being confronted with a campus poster sharing the statistic that the maternal death rate of Black birthing persons is two to six times higher in the U.S. compared to their white counterparts, Rostic—already a young mother at the time—realized she wanted to take action. Over the years, Rostic’s studies led her to earn a bachelor’s degree in biology and eventually to become a master of public health (a

Photo © Kelly Braman Photography

degree she earned with honors, while working fulltime and pregnant).

“It was 2007 and I realized, ‘God, I just had a baby—that could have been me,’” Rostic recalled, addressing the many layers at play when it comes to the specific barriers Black women and parents face with maternal and infant health outcomes. “Childbirth is dangerous for all women. Two essentially identical women go to the hospital to deliver their babies. One stays longer, one might get to go home sooner. One dies, one doesn’t. One comes home with their baby, one doesn’t. Why is that? For those who might not be listened to or taken seriously, everything’s OK until it’s not.”

Determined to continue the conversation, Rostic directed and produced Delivering While Black , a short documentary set in Grand Rapids that dives into the harsh reality of Birth Justice and the systemic racism that leads to the loss of Black lives. Though she had no prior filmmaking experience, Rostic threw on her lucky Adidas baseball cap, got the wheels turning, and in 36 days (with some

professional assistance) had a complete product. Delivering While Black was then submitted and selected out of thousands of submissions by the American Public Health Association to be shown to approximately 12,000 public health professionals at their annual conference. It has also been screened locally at the Grand Rapids Feminist Film Festival and at other festivals around the world.

“It’s been shown in countries I’ve never even been to,” Rostic said, noting her future ambitions to expand the documentary to a full-length feature. “It’s funny because people meet me and I’m very happy-go-lucky. I’m like a 12-year-old in an adult body, but when it comes to serious stuff like this, I don’t play. People with different shades are treated different. It’s a real thing. I’m not going to stop until I do everything I can, because I’m a mom, I’ve done this four times. I could’ve died any of those times. When I look at those women, I see myself. And I have the conviction to dedicate my life to this.”

An active volunteer and board member with Girls Growing 2 Women—an organization started by her cousin, Latasha Robertson-Crump—Rostic feels strongly about mentoring young women and the importance of showing them the possibilities that exist in our community; from college and trade school visits, to painting nails at a local nursing home, to retreats that reinforce their interests and more.

“We want these young women to be creative, confident, bold and to be poured into, because as a young girl, especially one of color in this world, people aren’t always necessarily going to be empathetic towards you,” Rostic said. “Working with those girls reminds me that there’s always room to grow. There’s always room to learn something. And it helps to be able to see it done in real time by someone who looks like you.”

Rostic’s children—one-year-old Brooklyn, six-yearold Harvey, eight-year-old Helen, and 17-year-old Cameron—are not only Rostic’s source of joy and

Photos (Right, top to bottom): © Kelly Braman Photography / Amanda with her parents. / Dr. Cheryl Wolfe and Amanda at the Michigan Health and Human Services Maternal Infant Health Conference (2024) / Attending an Inforum Event. | Amanda and her high school besties, with whom she’s still close. © Amanda Rostic

Photos (left, top to bottom): Discussing health equity (while pregnant) at a West Michigan Whitecaps game (2023). / Grand Rapids Feminist Film Festival, April 2024, surrounded by amazing friends and supporters. / Presenting at the Michigan Maternal Infant Health Conference (2024). © Amanda Rostic

“If you have something you’re passionate about and you want to do it, you should do it. But the first thing you need to do is align it with your life.”

proudest personal accomplishment, but are also the people she finds herself learning so much from.

“Have you ever had breakfast with a six-year-old in his underwear standing on the table with a lampshade on his head telling you about his ideas? How could you not feel motivated to innovate?” Rostic shared. “I learn so much running around with these tiny humans.”

As she looks to the future, Rostic chooses to always lead with hope. She often goes back and edits and adds to a sticky note pyramid she created years ago on the back of a door outlining ambitions for the days and years to come.

“I don’t care if the glass is half full or half empty—I’ve got a glass and I’ve got a mission; I’m going to figure it out,” she said.

She encourages other women to identify their goals and approach arriving there by naming their barriers and focusing on integrating vs. balancing factors in their lives.

“If you have something you’re passionate about and you want to do it, you should do it. But the first thing you need to do is align it with your life,” Rostic said. “Too many times we’re chasing passions. ‘I want to stop world hunger.’ Baby girl, do you have groceries in your own cabinet? Start there and take care of yourself. You can do it all—but you can’t do it all at once.”

Whether she’s roller-skating (both indoors and out), co-founding a program focusing on mindfulness and mental health for BIPOC individuals at Corewell Health, developing her on-the-go tea brand—Kettle & Hops, eyeing her next indie film project, living by her grandfather’s motto “it’s just nice to be nice,” or enjoying some delicious vegetarian (most of the time) food, Rostic thrives on staying busy.

“I’ve had more jobs than Barbie!” And she’s far from done. WMW

RESOURCES:

» Delivering While Black: deliveringwhileblack.vhx.tv

» Girls Growing 2 Women: girlsgrowing2women.com

» Day One Doula Collective: @dayonedoulacollective

» National Association to Advance Black Birth: thenaabb.org

» SisterSong Women of Color Reproductive Justice Collective: sistersong.net

BY SARAH SUYDAM

NUTRITION NUTRITION

NUTRITION

WHAT’S THE DEAL?

AN ANTI-INFLAMMATORY DIET EXPLAINED

You may have heard about the effects inflammation can have on your health. And while the National Institutes of Health explain that inflammation is a normal part of the body’s response to injury or infection, it can in fact be a bad thing when it occurs for too long a duration or in healthy tissue. This can lead to chronic inflammation, which is often influenced by lifestyle factors such as diet.

Dr. Jana Baatenburg and Dr. Lara Baatenburg, sisters and co-founders of Concierge Medicine of West Michigan, shared how abiding by an anti-inflammatory (AI) diet helps reduce chronic inflammation, improve health and lower the risk of chronic diseases.

“This diet includes healthy fats, vegetables, fruits, fiber, legumes, whole grains, lean protein and spices, while minimizing processed foods,” Dr. Jana said, noting that there’s no one-size-fits-all AI diet, as individual responses to foods vary. “Some people think an anti-inflammatory diet is restrictive, however, an anti-inflammatory diet isn’t about restriction—it’s about abundance! From vibrant fruits and vegetables to flavorful spices, healthy fats and lean proteins, it’s a way of focusing on all the amazing foods you can enjoy and feel good about eating.”

Common contributors to inflammation in the body include highly processed foods; refined carbohydrates (white bread, cakes,

cookies, crackers); all types of sugar; sugarsweetened beverages (pop, juice, energy drinks, sports drinks); alcohol; processed meats (hot dogs, salami, pepperoni, etc.); and fried foods.

One popular AI diet is the Mediterranean Diet—and for good reason! This delicious way of eating is not only good for you, but it emphasizes seasonal, locally grown produce and includes plant-based options such as vegetables, fruits, whole grains, olive oil, nuts, and legumes, while limiting red meats, processed foods and saturated fats.

It’s important to note that an AI diet doesn’t have hyper specific cut and dry “rules” and can vary based on individual needs.

“While the anti-inflammatory diet has foundational principles, its effects can vary between individuals,” Dr. Lara said. “For instance, food allergies and intolerances are unique to each person, and alcohol tolerance differs widely. Additionally, factors like body weight, physical activity, smoking status and other health conditions can influence how diet impacts inflammation.”

And while AI diet research is challenging due to a number of factors, existing evidence does support the health benefits of an AI diet in reducing chronic inflammation and improving overall health. Even still, it’s crucial to not look at an AI diet as a one-stop shop solution to any and all health ailments.

“Some people think an anti-inflammatory diet is restrictive, however, an anti-inflammatory diet isn’t about restriction —it’s about abundance!”

DR. JANA BAATENBURG

Co-Founder, Concierge Medicine of West Michigan

DR. LARA BAATENBURG

Co-Founder, Concierge Medicine of West Michigan

Photos by Kaitlyn Cole Photography

“While an anti-inflammatory diet can help reduce symptoms and boost energy, it’s not a cure for disease and is typically not the sole treatment for medical conditions,” Dr. Jana said.

The Drs. offered their own practical tips for incorporating more anti-inflammatory foods into your diet:

» Eat more home cooked meals using minimally processed foods.

» Aim to eat fatty fish two to three days a week (fresh or tinned).

» Use extra virgin olive oil as your main oil and fat source, replacing other vegetable and seed oils.

» Embrace variety in your diet (think diverse and colorful).

» Snack on nuts instead of crackers or chips.

» Eat more cruciferous vegetables (broccoli, kale, cauliflower and Brussels sprouts) and legumes such as beans (black, kidney, pinto, etc.) and lentils.

Remember: While consuming an AI diet is a healthy choice, quantity still matters. “Obesity is a state of low-grade inflammation, so overeating—even healthy foods— can contribute to inflammation,” Dr. Lara explained. “While the types of foods we eat matter, the quantity is equally important. For example, walnuts are very healthy, but eating a pound at once is excessive, and while extra virgin olive oil is beneficial, drenching a meal in a cup of it is too much.”

Talk to your doctor about what an anti-inflammatory diet could do for your own individual health. WMW

ANTI-INFLAMMATORY

MEAL AND SNACK IDEAS

Courtesy of Drs. Jana and Lara Baatenburg

» Salmon with roasted sweet potatoes, topped with pumpkin seeds and a side of broccoli.

» Spinach salad with edamame, quinoa, raspberries and avocado.

» Greek yogurt or cottage cheese and berries, sprinkled with ground flax or chia seeds.

» String cheese with a piece of fruit and a small handful of nuts.

» Can of tinned fatty fish with whole grain crackers and raw veggies.

IS INTUITIVE EATING THE ANSWER?

Diet culture is inescapable in the U.S., with the perceived “value” of thinness being held above all, including one’s health. Many have recognized the rise of “intuitive eating” as a compassionate counter to this toxic outlook. We connected with Holly Dykstra, a registered dietitian, certified intuitive eating counselor, and owner of the nutrition private practice The GR Dietitian, to learn more.

Intuitive eating emphasizes listening to internal hunger cues and our bodies instead of external diet rules and rigid messaging. This non-diet and evidence-based approach to nutrition promotes longterm, sustainable health improvements, and is something that Dykstra explains helps people cultivate a healthier relationship with food and their bodies. And while it’s not new (dietitians Evelyn Tribole and Elyse Resch developed the term and framework over two decades ago), the approach is one that’s resonating with a number of women.

“Intuitive eating is a personal process of honoring health by listening and responding to the direct messages of the body to meet a person’s needs,” Dykstra said, noting that intuitive eating is not a diet, and actually strives to go against dieting. “Intuitive eating embraces important nutrition and health

FEATURED IN THIS ARTICLE:

HOLLY DYKSTRA Registered Dietician, Certified Intuitive Eating Counselor, Owner, The GR Dietician

Photo by Amanda Kamppinen of Arrae Photography

true . WOMEN’S HEALTH

EAT FOR SANITY, NOT VANITY: MINDFUL NUTRITION FOR WOMEN

Written by Celia Egan, MD, MSCP, DABOM

Women often feel pressured to focus on weight or appearance when it comes to nutrition. But here’s a fresh mindset to consider: Eat for sanity, not vanity.

Good nutrition starts with listening to your body. Mindful eating transforms how you feel physically and emotionally by slowing down, savoring your food and paying attention to hunger and fullness. Balanced meals including protein, fiber, and healthy fats stabilize blood sugar, boost energy and help keep hormones in check. Incorporating colorful vegetables and lean proteins while staying hydrated can enhance your mood, focus and well-being. Food is your ally—not your enemy.

By focusing on mindfulness—eating with intention, awareness and self-compassion—you can move away from restrictive dieting and embrace a more empowered, sustainable approach to nourishing your body. You are more than a number on the scale! Nutrition is about investing in yourself, not depriving yourself.

Visit truewomenshealth.com to learn more about mindful eating and weight management for women.

principles that can help promote sustainable health improvements and respect for one’s own body, regardless of their size. We look more to add helpful modifications to a person’s eating habits, behaviors, and thinking patterns around food and body image.”

And no, it’s not simply “eating whatever you want all the time without worry.”

“Once we begin removing the moral value associated with foods, it can really allow people to embrace healthy nutrition concepts,” Dykstra said. “Evidence shows that intuitive eaters actually eat more servings of produce daily than non-intuitive eaters!”

A COMPASSIONATE RELATIONSHIP WITH FOOD

Dykstra says there are 10 principles of intuitive eating which work in two main ways.

“Some principles work to improve a person’s interoceptive awareness, which is the ability to perceive physical sensations that arise from within the body,” she explained. “The other principles work to remove any barriers to interoceptive awareness, like fear with foods or body image distress.”

If you’re considering embracing intuitive eating, Dykstra encourages starting by considering your relationship with food.

“If your history with food includes strict dieting, or eating in a way in which the sole purpose is to manipulate your body size, you may not have a great relationship with food,” she explained, noting how this can make food feel confusing and chaotic. “Exploring this can help open doors to make peace with food, which can allow a more neutral way of embracing beneficial nutrition principles.”

FIGHTING DIET CULTURE

Dykstra believes that diet culture takes rational nutrition advice and blows it up to where it’s no longer accurate or helpful.

“For example, a diet that encourages ‘clean eating’ starts out with a goal of eating more whole foods—advice that feels reasonable to me. But then there are a number of rigid rules added that require a lot of time, thought, and energy to maintain … and it begins to

feel confusing and overwhelming,” she shared. “What’s worse is that someone can begin to develop fears with foods that are not ‘clean,’ and this can lead to more serious health concerns, like disordered eating. It’s difficult to come away from this with the ability to trust your own biological cues or opinions about food!”

Intuitive eating, alternatively, has been shown in studies to have many associated health benefits, including increased wellbeing, improved biomarkers (like blood sugar and cholesterol), and lower risk of disordered eating and eating disorders.

“Intuitive eating and non-diet approaches can also help to improve health behaviors, like increasing physical activity and consuming more fruits and vegetables, and make them sustainable,” Dykstra said. “From a personal standpoint, I see so many clients begin to thrive when they stop obsessing about food and weight. It can really allow more enjoyment in their lives and help them work towards the intentions they’ve had for their lives with more confidence.”

THE PROS CAN HELP

While intuitive eating can be an exciting and freeing process, Dykstra emphasizes it’s also a learning process.

“I like to tell clients that it’s all about progress, never perfection. This can be a difficult concept for some, especially anyone who has tried quick-fix approaches to nutrition in the past,” she said.

It can be very helpful to seek the guidance and support of a trained professional.

“My work with clients often consists of me highlighting their progress and reassuring them that they’re making huge strides,” Dykstra shared. “I also provide structure and curated plans so they feel supported and aware of the next steps. This helps build confidence while they maintain autonomy, and work towards confidence with food and improved body image.” WMW

BY SARAH SUYDAM

UNCERTAIN TIMES CALL FOR A FLEXIBLE RETIREMENT PLAN

EEconomic uncertainties are nothing new, but that doesn’t mean you shouldn’t consider fresh approaches to your retirement plan. According to Laura Corbiani, CFP®, Founder & Lead Financial Planner, Astraea Wealth Management, LLC, we can never truly know what the future markets will hold, much like life itself.

“Currently, major concerns are inflation, interest rate changes, and potential policy shifts from a new administration,” Corbiani said, sharing tips for navigating potential market volatility. “Ensure your investments are appropriately balanced between high-risk and low-risk assets based on your timeline and financial hopes and dreams. An advisor can help explain your investment strategy and suggest adjustments if needed.”

So what does a flexible retirement plan actually look like in practice? Corbiani explains that it’s all about being prepared and adaptable, and could include all or some of the following:

Having an income map. “This is a detailed outline showing exactly where your living expenses will come from for at least the next one to two years, but ideally for the next five or more. This map is your baseline, much like a GPS route that you can adjust when unexpected detours arise.”

Understanding the difference between your essential expenses and your wants. “In challenging years, you can trim some discretionary spending without significantly impacting your quality of life.”

Adjusting your spending based on market conditions and your retirement phase. “If the markets are down, it might be wise to tighten the belt a bit, spending less during tough years to avoid depleting your portfolio too quickly. This approach is often referred to as the ‘guardrails’ strategy.”

Having multiple income streams can provide a financial cushion. “These could include Social Security, a pension, rental income or even part-time work. Diversifying your income sources helps you weather financial storms more effectively.”

FEATURED IN THIS ARTICLE:

LAURA CORBIANI, CFP®

Founder & Lead Financial Planner, Astraea Wealth Management, LLC

Photo by TINYuproar

If the markets take a downturn, consider working a bit longer. “This doesn’t mean staying in a job you dislike; perhaps you can find part-time work that’s both stimulating and financially beneficial. It’s a great way to stay active and engaged while boosting your income.”

Knowing your emotional tripups. “If you hear the news that the markets are down, do you go into a fear spiral? If that’s the case, writing a letter to your future self on why you’re taking the investment risks you are can help you stay the course (and remind you why you’re doing this) when your anxiety steps in.”

Regular check-ins with your financial planner help, too. “They can help you adjust your plan based on your concerns, life changes and current market conditions. They are like a co-pilot to help navigate your financial journey.”

While there are always different pros and cons to every option (and every individual’s situation varies), Corbiani notes several financial instruments that could offer stability during times of economic uncertainty, such as: high-quality bonds; cash equivalents (like CD’s, money markets and savings accounts); annuities and cash value life insurance; and more.

Ultimately, Corbiani emphasizes that it’s perfectly normal to acknowledge the uncertainty and anxiety investments in your retirement can cause.

“It’s just your life savings we’re talking about—no big deal, right? Of course it’s a big deal!” she said. “Knowledge is power, and small steps to helping learn more about your financial situation and the investments available to you will make a huge difference in your long-term financial well-being.

“As women, we typically want to know all of the answers before taking a step forward (like how we wait until we’re 100% qualified to apply for a promotion), but I’ll encourage you to celebrate exactly where you are now and know you can make great steps forward in your financial picture no matter where you’re starting!” WMW

Disclosure: Investment advisory services offered through Equita Financial Network, Inc. an investment adviser with the U.S. Securities and Exchange Commission. Registration does not imply a certain level of skill or training. Equita Financial Network also markets investment advisory services under the name, Astraea Wealth Management LLC. All information or ideas provided should be discussed in detail with an advisor, accountant or legal counsel prior to implementation. Investing in securities involves risks, including the potential for loss of principal. There is no guarantee that any investment plan or strategy will be successful.

ROMANTIC ESCAPES JUST THE TWO OF US:

BY SARAH SUYDAM

WWhether it’s celebrating Valentine’s Day, raising a glass to a milestone anniversary, or simply getting away to spend one-onone time together, a romantic escape with your partner is always a good idea. But you may be at a loss when it comes to planning your next getaway. Keep reading for some of our favorite options!

Up north in Ludington, couples will find the Cartier Mansion , a historic 1905 building made of Roman pressed brick and Bedford limestone accents that’s filled with warm wood accents and period antiques. Heartfelt hospitality radiates from every corner of this charming and storied place, with couples having options like expansive suites with private balconies, a well-stocked selection of books in the library, and more. Visit for the mansion’s exclusive dinner event on February 14 and 15, or set up a planned experience to spend a few hours giving back to area nonprofits. A greeting from Carson, the resident Tibetan Spaniel, is also a plus.

Venture further north to Delamar Traverse City, a four-star hotel nestled right on the West Arm of Grand Traverse Bay. From year-round indoor and outdoor heated pools, whirlpool hot tub and sauna, to the on-site Artisan Waterfront Restaurant & Tavern, to the hotel’s beach access, it’s easy to find some romance and relaxation together. Consider the hotel’s “Just for Two” package,

which (beyond your overnight accommodations) includes a bottle of sparkling wine and a cheese plate in your room upon arrival, in addition to breakfast for two each morning. Reserving a Cozy Cabana is also a great idea for winter time fun at the Delamar, along with a yoga class or two—if you enjoy staying active together.

Open seasonally from springtime until late fall, Mission Point Resort makes for an unforgettable escape filled with the type of romance you can only find on Mackinac Island. The resort’s 18 acres have plenty of options for fun, memories and feeling close and connected to your partner. Take advantage of the lack of cars and bike the island’s perimeter; grab a to-go picnic from Boxwood Coffeeshop & Café to enjoy on the resort’s expansive lawn; view a screening of “Somewhere in Time” at the Mission Point Resort theater where much of the movie was filmed; and more. You can even capture your special memories together with an eight-hour Fuji Instax Mini 11 camera rental—the perfect touch.

Travel to the east side of the state to Birmingham’s Townsend Hotel , a AAA Four-Diamond, four-star boutique luxury property within walking distance of plenty of area bars, restaurants, shops and more. With a number of different suites and penthouses to choose from, the hotel doesn’t shy away from excellence. Couples can indulge in the “Romantic Encounter Package,” which includes champagne upon arrival, tuxedo chocolate strawberries, full breakfast for two and valet parking. The hotel is also known for its Afternoon Tea on the weekends, complete with an ambiance of classical music and Waterford chandeliers.

If a staycation is more your vibe, look no further than the historic Amway Grand Plaza in Downtown Grand Rapids. Dine on some modern Spanish entrees and enjoy the view at MDRD on the hotel’s 27th floor; sip a specialty cocktail on IDC’s year-round covered balcony speakeasy bar; see who can come out on top with a competitive game of duckpin bowling at Woodrows Duckpin; enjoy a massage for two at Celeste Salon & Spa; or stay in for the night with room service from The Kitchen by Wolfgang Puck. There’s even a seasonal rooftop pickleball court! You also can’t go wrong with the hotel’s “Romance Package,” which offers valet or self-parking, a bottle of wine delivered to your room, $50 food and beverage credit for use at any hotel restaurant or lounge and a 1 p.m. late check-out. So don’t be afraid to hit the snooze button. WMW

A CHAT ABOUT HEART HEALTH

WITH MICHELLE PE Ñ A, MSN, RN, NEA-BC

WWith over 30 years in the healthcare industry, Michelle Peña has a proven track record of delivering exceptional results and driving positive change in complex healthcare environments. She has served in her current role as Chief Nursing Officer at Trinity Health Grand Rapids for the last five years, overseeing clinical and administrative strategies to elevate patient care, managing a substantial team, and orchestrating strategic, budgetary and operational planning within clinical operations. Peña has served on the West Michigan American Heart Association Board for four years and is passionate about the work AHA is doing to improve the health and well being of our communities.

We caught up with Peña—a West Michigan Woman Brilliance Awards “Brilliant Tenacity” finalist in 2021—to learn more about taking care of your cardiovascular health this Heart Health Month and beyond.

PLEASE

SHARE ABOUT AHA’S

LATEST EFFORTS TO IMPROVE HEART HEALTH OUTCOMES!

A TIME magazine article in June 2024 highlighted the AHA’s efforts to bring awareness to the fact that 80% of cardiovascular disease is preventable. AHA has a comprehensive approach to improving heart health outcomes, through research, advocacy, education and technology to change that statistic.

WHAT ADVICE CAN YOU GIVE FOR INCORPORATING HEART-HEALTHY HABITS INTO DAILY LIFE, EVEN WITH LIMITED TIME?

There are many components to healthy living that impact heart health. AHA outlines key strategies for a healthy lifestyle that includes information on smart eating, fitness, stress management, sleep optimization, pet therapy and overall healthy habits.

My advice to incorporate heart healthy habits into daily life is to start small and with something that you are likely to make routine. For example, a nighttime routine that includes relaxation breathing and stretching can help provide a good night’s sleep. Start tracking your steps and compete with yourself or family and friends to see who has the most steps every day, commit to eating green leafy vegetables with your lunch. These little

changes are just examples, but they can add up and have a cumulative effect the longer you do them and they are buildable to allow for adding even more strategies to your healthy lifestyle.

WHAT ROLE DOES COMMUNITY SUPPORT PLAY IN IMPROVING HEART HEALTH, AND HOW CAN WOMEN GET INVOLVED?

“I think women have a tremendous amount of influence and power to help educate others in the importance of heart health in women. It is often overlooked and underappreciated.”

We are fortunate to live in a community that has so many opportunities to support a healthy lifestyle. There are amazing parks, trails, bike paths, museums, venues and events, so there is always something for everyone. Women can get involved in a variety of ways. Through community sponsored events, listed on AHAs website or through their own network of work and community. I think women have a tremendous amount of influence and power to help educate others in the importance of heart health in women. It is often overlooked and underappreciated. Women can change that simply by being educators and change agents. WMW