JANUARY 2021
Today’s Woman / January 2021
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contents JANUARY 2021
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features
8 Hear The Crowd Roar
Join us in cheering on local women who are committed to fitness and who inspire everyone around them.
24 Intensity The focus and discipline pays off in more than a change of body — it creates a change of mind.
29 spotlights ENCOURAGE
4 Manifesto 32 Moving to keep moving 0 The mask we wear: what is it hiding? 4 INFORM
6 Today’s Woman In The Now 34 29 Things: Happenings, news, and tidbits ON THE COVER: Sammy Toney just recently moved to Louisville — during a pandemic — but has found people through fitness. Read more about her on page 28. Photo by Melissa Donald Makeup by Amber Himes, IG @amberhimesbeauty
that caught Today’s Woman’s eye this month
38 Is he the love of my life? INSPIRE
20 Running is not therapy
LIFESTYLE
30 Breaking a curse
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JAN. 2021 | VOL. 31 | NO. 2
FITNESS IS POWER Today’s Woman January Manifesto
PHYSICAL FITNESS • MENTAL FITNESS • SPIRITUAL FITNESS
My fitness improves my ability, courage, and confidence... I don’t want to be limited. — Page 18
PUBLISHER Cathy S. Zion publisher@todaysmedianow.com EDITOR-IN-CHIEF Anita Oldham editor@todaysmedianow.com EXECUTIVE EDITOR Tiffany White tiffany@todaysmedianow.com EDITORIAL DIRECTOR April Allman april@todaysmedianow.com DESIGN DIRECTOR Jill Cobb jill@todaysmedianow.com PHOTO DIRECTOR/PHOTOGRAPHER Melissa Donald melissa@todaysmedianow.com CAMPAIGN MANAGER Jessica Alyea jessica@todaysmedianow.com EDITORIAL ASSISTANT Lindsay McDonald lindsay@todaysmedianow.com OFFICE ADMINISTRATOR Scheri Stewart Mullins scheri@todaysmedianow.com SENIOR MEDIA CONSULTANTS Susan Allen susan@todaysmedianow.com
Your body responds to what your mind tells it. — Page 32
Running has pushed me to be determined, passionate, and resilient in all areas of my life. — Page 12
I began to have a different respect for the easiest form of exercise anyone can master. — Page 29
Teri Hickerson teri@todaysmedianow.com Joyce Inman joyce@todaysmedianow.com CIRCULATION MANAGER W. Earl Zion Today’s Woman is published monthly by: Zion Publications, LLC 9780 Ormsby Station Road, Suite 1400 Louisville, KY 40223 Phone: 502.327.8855 TodaysWomanNow.com TodaysMediaNow.com The opinions expressed herein are exclusively those of the writers and do not necessarily reflect the position of the publisher. Today’s Woman magazine does not endorse or guarantee any advertiser’s product or service. Copyright 2020 by Zion Publications LLC, all rights reserved. Reproduction or use of editorial or graphic content in any manner is prohibited without permission from Zion Publications LLC.
Kickboxing and resistance training make me feel strong, powerful, and capable which are all invaluable qualities as a woman.
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— Page 26
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Today’s Woman / January 2021
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I N T H E N OW inform
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inspire
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encourage
What motivates you? I gain inspiration from everywhere! I listen to podcasts, self care books, and scroll on occasion at some of my fave Instagram fitness athletes. Nothing gets me going more than seeing other strong women crushing it daily! — Jamie Stitch (2019 Best Bodies)
I don’t like to weigh or measure my body. Fitness success is feeling good in my skin.
One of my greatest motivations for being physically active has been my grandparents. Their minds were perfect, but their bodies made life difficult. Knowing I have the potential for that kind of longevity motivates me to do everything I can to have the best quality of life possible. — Melissa Goodlett (2019 Best Bodies) Training for shows and gigs with CirqueLouis keeps me motivated to stay in shape and keep up with and learn new skills. Also, having very active parents has helped. They have been avid volleyball players. They have shown me by example that no matter what stage of life you’re in, health can be a priority, as well as the importance of having something that you’re passionate about. — Alyssa Schlimm (2019 Best Bodies) Reaching our potential. @DECODE_PROJECT
Knowing my future self will thank me later. @BLOOMEDROOTS
We love hearing from you! Watch our Instagram stories for a monthly question! Tag photos on Instagram with #TodaysWomanLove or #TodaysWomanShareIdeas to also be featured.
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Read more about Susan Gruber’s fitness journey on page 26.
Photo by Melissa Donald
YOUR WORDS
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Hear the Crowd Roar 88January January2021 2021/ /TodaysWomanNow.com TodaysWomanNow.com
Strength. Mental Toughness. Flexibility. Endurance. In a time when we were all pushed to our limits, the women featured on these pages embodied these qualities and used them to thrive, despite the challenges. Let’s join together in cheering them on, and then get inspired to build our own best bodies. Photos by Melissa Donald Makeup by Amber Himes, IG @amberhimesbeauty Location at Lynn Family Stadium
Transformation I had high cholesterol and high blood pressure in my twenties. When I was in college, my doctor told me if I didn't get it together that I would need to have triple bypass surgery by age 35. I started scheduling workout classes and changed my diet. Fitness coupled with proper nutrition helped me manage my stress levels, think clearer, sleep better, stay fit, and challenge my physical capabilities. Defining Success Being able to button my favorite pair of jeans, run up a flight of stairs, or chase my niece and godchildren without gasping for air. Adapting My GYMGUYZ trainer used to come to my house three times a week to conduct my workouts. Now, they drop off the equipment at the door and coach me through my workouts online. After my workout, I put everything on the porch and continue with my day. Realization I can do anything for 10 seconds, and I prefer the accountability of a trainer. Best Fitness Tools Nike women’s gym ultimate fitness gloves keep my hands callous-free during my heavy lifting sessions. Bondi Band women’s headbands keep the sweat out of my eyes and come in cool colors. RAMONA BUTLER, 42 Owner, GYMGUYZ Louisville
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Adapting When the pandemic hit, Shred415 immediately transitioned group fitness classes from in-person to online with daily livestream classes and free Instagram TV workouts. It was incredible to continue to see familiar faces and encourage each other from home during such uncertain times. Realization I can do hard things! Without the confidence I gained from my own personal fitness transformation that began in 2014 as a Shred415 client, I would have never taken the leap to become an instructor and later open my own Shred415 studios. Advice for Beginners Set one measurable and time-specific goal. For example, a goal could be to complete 20 push-ups in one minute by March 1. Whatever your goal is, it should be one that holds you accountable and motivates you to keep going even when things get hard. Be sure to take one small step toward your goal each day. Whether it's getting enough sleep, completing one more push-up than yesterday, or eating a nutritious meal, the action of making one healthy decision today will encourage you to continue making good decisions in the days to come. Best Fitness Tool We use the top-of-the-line Woodway Treadmills at both of the Shred415 studio locations in Louisville. This machine has a unique belt that mimics the feel of running outdoors and provides a dynamic, lowimpact workout. You can walk, jog, or run and get a great cardio workout anytime of the year. KATHLEEN BRINCH, 30 Owner & Instructor, Shred415 Highlands and Shred415 Hurstbourne
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“STOP WORKING OUT FOR THE WRONG REASONS.”
Big Win Chicago Marathon Finisher and Marine Corps Marathon Finisher Adapting With an empty race calendar this year, I’ve had nothing to anchor to. I’ve had to learn how to not be in constant motion and how to enjoy moving my body without a race/goal to look forward to. Advice for Beginners Stop working out for the wrong reasons. If you’re putting in the work, you’re going to aesthetically improve. Whether you want to run longer
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or faster or you want to be able to do more reps, your focus should be goal driven. You should want to achieve something beyond a lower number on the scale or a changing image in the mirror. Remember, your only limit is you. You already have everything you need to be successful on your fitness journey. Realization Running has uncovered this deep intrinsic motivation that makes me want to find out how good I can be.
Food I’m really into intuitive eating. I try not to restrict myself from certain foods, but enjoy what I want in moderation. I tend to eat healthier because I feel better and run better, but if I want a cookie, I’m going to eat a cookie. My favorite on-the-go snack is a banana with almond butter. I also eat a piece of avocado toast with my coffee almost every morning.
KRISTEN DAUGHERTY, 27 Financial Services Associate at First Kentucky Securities Corporation
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Defining Success Now it's all about energy. It takes a lot of endurance to keep up my circus arts, so I feel my best when I am rested, practiced, and focused on a project. The strength comes from preparation, and the fitness aspect kind of falls into place when I am artistically preparing or practicing for an event. Adapting I work full-time, so trying to juggle that with having my three kids Annabelle, Aeson, and Abram at home for school was crazy busy, so my personal health got put on hold at the start of the pandemic. It was hard to understand what was "safe" and what wasn't when it came to circus arts specifically. Part of my joy in life is working out with my other "aerial beasts" (the other performing artists from CirqueLouis), and we were unable to for quite a while. I spent a lot of time this summer outdoors working out and playing on the silks and trapeze in my barn. I added in walking 30 minutes every day since last March to help keep my brain stable during this pandemic. Realization I am stronger than I give myself credit for (both mentally and physically). Keeping myself healthy is the best gift I can give my family. Having babies can slow you down in a good way, and you shouldn't beat your body up because it's never the same, so quit striving for it to be. My husband loves me at all sizes, and I should too. I really, really need to move each and every day for optimal physical and mental wellbeing. It's important to model healthy choices for my kids and husband. ABBIE SPRINGER, 45 Senior Sales Territory Manager at Galderma, Co-Founder and Performing Artist at CirqueLouis
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Defining Success I do Bikram yoga so I feel a positive mindset is the key ingredient to measuring success in my daily practice. Adapting I enjoy doing yoga daily, but my center had to close initially due to COVID-19 concerns. So I transformed a room in my home, including temporarily adding a room heater, so I could practice my fitness routine through virtual instruction. Realization Life is about balance and effort, and life moves fast. It pays to slow down and lose the phone. Learning to slow down and be present in the moment is one of the greatest gifts you can give yourself. Food Growing up on a farm, I gravitate towards organic foods and sensible meat choices, but if I want a piece of chocolate cake, I have it. My favorite meal is salmon, and for snacks, I indulge in SnackWell’s Devil’s Food Cookie Cakes paired with Skinnygirl Moscato and the occasional Sargento’s Balanced Breaks. Best Fitness Tool I love my lululemon Yoga Mat. Its unique feature is an absorbent polyurethane top layer to absorb sweat while doing my hot yoga, providing me with a non-slip area of practice. ROBIN BYRD, 45 Community Liaison at BrightStar Care, Brand Ambassador for Skininfinity Laser, Therapeutic Foster Care Provider for Necco
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“FITNESS ALLOWS ME TO BE BETTER AT JUST ABOUT EVERYTHING.”
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Defining Success I measure my success by continuing to show up and giving my all to any activity in which I am involved. Whether it’s an hour of high intensity training or a couple of hours of tennis, I have to continue to work at it, always giving my best effort, satisfied that I can do no more. The important thing is to keep showing up. Staying fit is a daily ritual and is never over. Accomplishment Most recently as my 60th birthday approached, I challenged myself to a 60-mile bike ride and 60,000-step walk. Led by my husband Mark, an accomplished bike rider, and accompanied on both events by my daughter, Hannah, we rode 61.4 consecutive miles and the following weekend walked 70,000 consecutive steps (34.8 miles). Adapting The first week the gym had to shut down due to COVID-19, my workout group of three (which grew to six, then eight, and finally 10), began meeting down at the riverfront. We ran, worked out with bands and mats, and never missed a week. Realization I’ve learned that working on my overall fitness does not make me the best at anything, but it does allow me to be better at just about everything. Especially as I age, my fitness improves my ability, courage, and confidence to do and try so many different things. I don’t want to be physically limited. Best Fitness Tool My attitude and having a daily plan. I’ve gone through Fitbits, Apple watches with multiple apps, lots of tennis shoes, and too many outfits to remember. It’s great to have a fitness watch to monitor your stats, a favorite yoga mat on which to do your floor work, and a set of bands. But if you don’t come with the right attitude ready to put in the work, you’re probably defeated before you begin. ALLISON DRYBROUGH LOBDELL, 60
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Running is Not Therapy What I learned about depression that I couldn’t run away from. By Tracy Green Photo by Melissa Donald Illustrations by Kayla Oldham-Hammit
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ast fall, I fell apart. Physically. Mentally. Emotionally. And that was before the pandemic started. For about three years, I’d focused on running — on being consistent, on getting faster, on logging more miles. I was motivated and ticked some of my goals off the list, working with a coach and setting new personal bests at basically every distance in 2016 and 2017. During that period, I also changed careers, bought a house with my husband, and adopted a dog. My lofty goal was to qualify for the 2020 Olympic Marathon Trials, which meant improving my marathon personal best by 12 minutes. After solid marathons in 2016, 2017, and 2018, I was struggling with a hamstring issue. Just one more attempt, I thought. If you don’t push through and run a marathon this fall, you have no chance at the trials. At a tune-up race in September 2019, I knew the gig was up. I needed time off to heal. I let the dream go. Or at least, I thought I did. Summer faded, the days got shorter, and I found myself cross training in the pool. I felt unmotivated — not just about cross training, but about everything. I felt tired all the time and asked a doctor to check for anemia. She said they’d test for thyroid but that it was “probably just stress.” (Not helpful.) My thyroid was fine. I had my iron tested on my own, and it was on the low end of normal, so I thought I had my answer.
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But, iron supplements did little to improve the crushing fatigue. I didn’t want to get out of bed. I didn’t want to do anything. I couldn’t focus. I frequently thought to myself, “If I laid down under my desk, would anyone notice?” The fog persisted for months. In January, a different doctor ran a full bloodwork panel but still didn’t see anything awry. Suddenly, it hit me. What if it wasn’t physical? What if it was mental? Was I … depressed? I decided to see someone. I didn’t mention it to friends or family; honestly, I was embarrassed. I thought I was overreacting. It took weeks to navigate my insurance provider’s website and figure out who to call. Do I call a psychiatrist? A therapist? What does my insurance cover? What do I say when I call? Why isn’t there an online booking platform because making phone calls is hard for me? The process is really tough when you’re suffering from depression. My first appointment with a psychiatrist involved several screeners, and my scores clearly indicated I was suffering from depression and anxiety. The depression we believe to be largely Seasonal Affective Disorder, which made processing my other feelings — including my disappointment over running and the Trials — really difficult. The validation was a relief. For months I had inexplicably felt bad and couldn’t figure out how to feel better. The psychiatrist made several recommendations: lifestyle changes, regular therapy, and consistently using a sun lamp. I had struggled with self-diagnosed winter blues before and already had a lamp but had used it at random. In my first meeting with my therapist, we talked about my running. When I mentioned being injured and not being able to try to qualify for the trials, I started crying. I realized I hadn’t dealt with that disappointment — and that it was OK to feel that way. I started feeling like myself again. I continued to feel better all summer — supporting the initial SAD diagnosis — and found motivation to run and train again. Exercise helps with both anxiety and depression, but only if you’re not suffering so badly from them that you can’t get out of bed. On days the pandemic felt overwhelming and I was worried about being around people, I hopped on my basement treadmill and watched lighthearted shows. I altered my neighborhood running loop to avoid crowds; I taught fitness class virtually. Research shows exercise can alleviate symptoms of depression and anxiety by releasing endorphins and providing a distraction. Plus, it keeps me from doomscrolling on my phone. Exercise is also a much healthier coping mechanism than, say, drinking alcohol, which actually worsens anxiety and depression symptoms. As someone who is used to being active — running nearly every day and teaching Pilates several times a week — not wanting to work out is often an indicator of my mental load. If I have multiple days where I don’t feel like doing anything physical, where I just want to sleep or lay on the sofa, I know I need to talk through what’s going on. During the pandemic, my health insurance provider has covered mental health copays. Most providers continue to do so.
For now, the cloud is lifted, but there are ups and downs. As the long summer days faded, I felt increasingly lethargic and fired up my sun lamp in September. I’ve learned a lot about treating my mental health with the same attention I do my physical health. A rough mental health day might necessitate a rest day or I might feel like working out, and either is OK. With my coach’s encouragement, I include notes about my mental health in my training log just like how I’m feeling physically. But, despite what the memes say, running is not therapy. Exercise is not therapy. It has great mental health benefits, but none of us should exercise in lieu of getting appropriate mental health support. And, excessive exercise can also be a mental health issue. The connection between mental and physical health is important. If you’re struggling, remember mental health might manifest in physical symptoms — and vice-versa. Yes, get your bloodwork checked, but give your mental health the same consideration.
HERE FOR HELP If you don’t know where to start, call 1.800.662.HELP (4357) or 1.800.487.4889 (TTY) for the treatment referral routing service provided by the Substance Abuse and Mental Health Services Administration. Or, visit namilouisville.org, the local chapter of the National Alliance on Mental Illnesses.
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Exercise helps with both anxiety and depression, but only if you’re not suffering so badly from them that you can’t get out of bed.” Today’s Woman / January 2021
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Intensity The discipline, the power, and the push to move just a little more is something these women understand. And it brings more than strength — it brings all kinds of realizations about who you really are. Photos by Melissa Donald Makeup by Amber Himes, IG @amberhimesbeauty
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Accomplishment My best accomplishment is releasing 30 pounds and keeping it off for over six years, even through the busyness and the ebbs and flows of life. Training for multiple races and running five full marathons. Adapting When the pandemic hit, I had already been used to working out to structured, in-home fitness routines, so my consistency and discipline in my fitness lifestyle remained the same. I didn't have to worry about not having access to a gym, because my home is my gym. Realization I've definitely learned how resilient, disciplined, and powerful I am. Life happens to everyone. And self-care is usually the last thing people want to be responsible for, because it's not an easy commitment. I've been there too many times before. But when I made up my mind that I had enough of being sick and tired of the way I was feeling (sad, depressed, overweight); the moment I made a decision to commit, I knew I would succeed, no matter what challenges decided to come my way. Food I am about 90% aligned with a healthier plant-based lifestyle. Ten percent of that is when I flex with my meals. Flexing can include anything from enjoying chocolate, wine, black forest cupcakes, and pizza occasionally. Also, eating out and maybe not selecting the healthiest option at that time. So I wouldn't say I am strict with my eating lifestyle, I've just learned how to create sustainability with my nutrition without feeling deprived of the foods that I still love. CHAJUANA RENE MAYES, 42 Health and Fitness Coach, Certified Holistic Health Coach and owner of Ripped Royalty Wellness, LLC
“...when I made up my mind that I had had enough of being sick and tired of the way I was feeling (sad, depressed, overweight); the moment I made a decision to commit, I knew I would succeed...” Today’s Woman / January 2021
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Commitment
“A warm and fuzzy exercise mood is not likely to fuel your fitness momentum, so take emotion out of exercise.”
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Defining Success I don’t like to weigh or measure my body. Fitness success is feeling good in my skin. Adapting As we all lost a sense of routine during the COVID-19 quarantine, exercise provided a much-needed sense of rhythm, normalcy and productivity. I broke my workouts into shorter sessions and spread them throughout the day as anchors for structure. And to get me up off the couch. Advice for Beginners A warm and fuzzy exercise mood is not likely to fuel your fitness momentum, so take emotion out of exercise. We can all talk ourselves out of anything we don’t want or like to do. Find a workout time that realistically fits in your schedule and don’t let rumination stand in your way. Nike was on to something with ‘Just Do It.’ Realization The physical result of a commitment to exercise is wonderful, but the real reward is in the peace of the process. When you have a lapse in your workout routine or a period of crazy eating as we all do, it can make you feel lousy. This kind of inevitable transgression is quickly replaced with the satisfaction of finding your groove again. It really is about the journey. SUSAN GRUBER, 53
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Consistency “Staying true to yourself in everything you do is where true success comes from.” Defining Success Most of my fitness goals have stemmed from being an NFL Cheerleader and a contestant in Miss Indiana USA. To be honest, I never truly saw results or felt a noticeable change until I started being healthy for me. I fully support having dreams, goals, and passions, but staying true to yourself in everything you do is where true success comes from. Accomplishment As an Indianapolis Colts Cheerleader, a major dream of mine was to be on the cover of the Annual Colts Cheer Swimsuit Calendar. That dream came true, twice, when I was chosen to be on the cover in 2017 and 2019. Food My diet consists of all the things I love, just made with healthier ingredients. Want pancakes? Switch to buckwheat mix. Craving french toast? Use sprouted grain bread. My shopping trick? Shop on the outskirts of the grocery store. Best Fitness Tool A planner! A goal without a plan is just a wish. Whatever your goal is, whatever your dreams are, write them down and plan them out. Schedule your workouts, plan your meals, and follow through. Your future self will thank you. SAMMY TONEY, 26 Manager + Instructor at Shred415 Hurstbourne
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“I learned that the human body is a magnificent machine that can perform some magnificent things over a period of time.”
Adaptable Defining Success As a former professional track and field athlete, I'm accustomed to pushing myself to the limit. However, now that I have more wisdom and my abilities have changed, just being able to get up and move is enough for me sometimes. Adapting My go-to exercise is running, but the pandemic made me slow it down, and I began walking more than I ever have in my life. I now have a different respect for the easiest form of exercise anyone can master. Accomplishments Former Junior Track and Field Olympian, Olympic Trials Participant, four-time All-American, seven-time Big Ten Champion, five-time Hall of Fame Inductee . Realization I learned that the human body is a magnificent machine that can perform some magnificent things over a period of time. Advice for Beginners Start out slow, keep it fun and creative, grab a buddy, don’t compare, stay away from the scale, and give yourself a lot of grace. SHANDY BOYD SMITH, 46 Community Health Navigator, Louisville Urban League
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Breaking a Curse Making a Change to a Plant-Based Diet By Tami Pyles Photo by Melissa Donald Illustrations by Kayla Oldham-Hammit
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S
ometimes events in life prompt you to pause and look at your own life and the choices you make. This happened to Wende Cosby after she lost her dad to cancer in 2017. In the final months of his life, the doctors told Wende’s family that there was nothing more that could be done. Unsatisfied with this answer, they began researching ways to help. “We looked into holistic approaches and learned about herbs and vegetables that could help cancer patients,” Wende says. They began feeding him fresh, whole foods and saw positive changes despite his diagnosis. Wende was convinced the food he was consuming was making the difference. After seeing the effect, she decided that it was time to take control of her own health and embrace a different eating style. Not just for her, but also for her husband and young daughter. “You know what, it’s time to break generational curses,” Wende says about her motivation to move to a plant-based diet. Now, more than three years into her diet that is almost 100% plant-based, Wende feels the difference and won’t go back to her old way of eating. “I look vibrant, I feel vibrant,” Wende says. As she made the transition to her new way of eating, she saw immediate benefits. “I noticed I had way more clarity and energy,” she says. As she kept feeding her body the right way, she noticed even more benefits including clearer skin, thicker hair, more stamina, and improved dental health. “I have the right fuel in my body.” While the switch can seem overwhelming, Wende says education is the key. “We have been conditioned to eat the standard American diet. You have to unlearn and relearn,” she says. Education can come in many forms including books, advice from holistic doctors, and tapping into the vast resources on social media. “Follow like-minded individuals on social media,” Wende says. She shares her own plant-based eating journey on Instagram (@chefwenslayz_plantbasedmeals). It takes time to learn how to prepare satisfying meals. One great strategy Wende suggests is to “load up on your seasoning and spices. Don’t be shy.” And, be patient. “You have to give your taste buds a chance to reset,” she says. It took Wende about six months to really get into the rhythm of plant-based eating. “After a short time, you just know what your staple foods are,” she says. Today, some of her staples include kale, quinoa, and avocado. “Avocado is a great replacement for cheese,” she says. Louisville has several options for finding the fresh ingredients one needs for a plant-based diet. Wende loves hitting the local farmer’s markets, and other stores she frequents include Rainbow Blossom and the Highlands Kroger. “Rainbow Blossom is one of Louisville’s hidden gems, and the Highlands Kroger has a variety of great options,” she says. When eating out or attending social events, Wende plans ahead. She prepares dinners with enough for that night and to have for lunch the next day for her and her daughter. Most events offer a vegetarian option, but “I make it a point to eat very well before, so I won’t be tempted by the mac and cheese,” Wende says. Ready to make a switch to plant-based eating? Before you jump in, Wende encourages you to get clear about why you want to eat this way. “You have to have a ‘why,’” Wende says. “I love, love, love eggs. I had to educate myself to break that desire to consume,” she says. Know why you want to fuel your body the right way, and why it will make a difference. Your “why” will be your motivation when you are tempted to eat foods that will contradict your eating goals.
WENDE’S MUCUS FLUSHER • Juice from 2 lemons • Juice from 2 limes • 4 small cuties (tangerines/manderine oranges), peeled and separated • 1-2” peeled fresh ginger root • Dash of cayenne pepper • 1 T dark agave syrup Blend all ingredients together until smooth. There will be some pulp from the oranges. If less pulp is desired, then squeeze the juice from the oranges instead of just peeling them. Wende takes a shot of this daily (about 2 Ts). She recommends taking about 3 ounces daily when one starts to feel sick.
WENDE’S TOAST WITH LOVE • Whole wheat/grain bread of choice (6 slices) • 2 avocados • 1/4 of a red onion • Fresh cilantro • 1 can of organic garbanzo beans • 1 tsp onion powder • 1/2 tsp of garlic powder • 1/2 tsp sea salt or to your liking • Dash of ground red cayenne pepper • 1/4 cup of grapeseed oil Peel avocados and mash the flesh (toss the pit and skin). Set to the side. Heat grapeseed oil in small skillet and add garbanzo beans, onion powder, garlic powder, sea salt, and cayenne pepper. Allow to cook 15 minutes or until golden brown and tender. While that is cooking, chop your onion and when finished start toasting your bread in a toaster. Remove toast from toaster and spread the avocado kind of thick. Top with the onions, garbanzo beans, and cilantro.
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Moving to Keep Moving
How one woman is fighting through this disease. By Tami Pyles Photo by Melissa Donald Illustrations by Kayla Oldham-Hammit
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ovement and athleticism are central to Margee Rulketter’s identity. “I was always athletic,” says Margee, who played four sports in high school and club-level field hockey in college. So when she was diagnosed with Parkinson’s disease 15 years ago, a brain disorder that leads to shaking, stiffness, and difficulty with walking, balance, and coordination, Margee was scared. “I was so frightened I couldn’t even say the word. So much of my selfworth was around my ability to move,” Margee says.
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I really work on not letting my mind travel to the negative.”
Her doctors recommended medicines as her plan of attack, but even with medicine she was noticing a decline. “It really took the life out of me,” Margee says. She switched doctors and was told that Parkinson’s patients who exercise fare the best. That was all Margee needed to hear. She began moving again and has not stopped. While medications are still an important component of her care, exercise has become an equally important piece of managing her disease. “Exercise is so key,” she says. “(The experts) say it is almost as good as medicine.” Margee has recognized the brain/body connection and knows the benefits
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of exercise go beyond the physical results. “Fear plays a big part in this disease, exercise affects your mind in a positive way as well,” she says. Margee does one hour of structured exercise every weekday, and on weekends she adds in her own exercises. She also tries to walk every day. Her weekday exercise classes include boxing, biking, and yoga. Each exercise is helping, in different ways, to maintain her mobility. Biking keeps her legs moving and provides a cardio workout. Boxing and yoga help her to address issues of balance and stiffness. Margee is a regular participant in the Rock Steady Boxing classes offered through the Parkinson Support Center of Kentuckiana. The classes not only provide the exercise she needs, but a social network of people dealing with the same issues and fears. “The support I get from these people is incredible,” Margee says. She recommends to anyone who is newly diagnosed or already battling Parkinson’s but ready to embrace exercise as a means of fighting the disease to get involved in the Rock Steady program. In addition to her exercise plan, Margee does weekly Jin Shin Jyutsu, an ancient healing art that harmonizes the body through gentle touch. “It is similar to acupuncture, but you can do some of it at home. It gets your energy moving,” Margee says. She was reluctant to try it at first. “It sounded really weird to me, it sounded like it shouldn’t be right,” Margee says, but, after 10 years of practicing Jin Shin Jyutsu, she is convinced of its benefits. Margee is also sharply attuned to her mental wellness. “Your mind makes a difference. Your body responds to what your mind tells it,” she says. Margee credits her faith and positive thinking with her ability to continue to thrive. “I really work on my thinking. A happy heart is good medicine.” Margee writes down positive thoughts and motivating words in a journal that lives in the front seat of her car. “I collect things from sermons, from whatever comes in my path that moves me,” she says. She reads through the pages when she needs inspiration and takes the journal with her to doctor appointments. “I really work on not letting my mind travel to the negative,” Margee says. “Fill yourself with so many positive thoughts so there is no room for the negative ones.”
Today’s Woman / January 2021
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29 THINGS (Why 29? Because we are 29 years old!)
Happenings, news, and tidbits that caught Today’s Woman’s eye this month By Anita Oldham Photos by Melissa Donald
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THE RECIPE TO SUCCESS We checked in with some of the women featured in this issue to ask about some of their healthy, go-to recipes. From Ramona Butler (p. 8)
l CHOCOLATE SMOOTHIE • Banana • 1 1/2 cups almond milk • 2 pitted Medjool dates • 1 T unsweetened cacao powder • 1 T peanut butter • A dash of cinnamon • 1 cup ice • 2 T shelled hemp seed hearts • 1/2 cup dry oats (optional) Blend well and top with a sprinkle of cacao nibs.
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January 2021 / TodaysWomanNow.com
29 THINGS From Allison Lobdell (p. 18)
l SUNSHINE SALAD • 1 Jar refrigerated Dole grapefruit sections • 2 cans mandarin orange slices • 2 diced firm (but ripe) avocados • 2 T diced purple onion • 1/2 cup slivered almonds • 1/2 cup Marzetti sweet poppy seed dressing Chill, serve cold. Serves 6.
From Wende Cosby (p. 30)
WENDE’S SMOOTHIE k • Juice from 2 lemons • Juice from 2 limes • 4 small cuties (tangerines/manderine oranges), peeled and separated • 2 bananas (the darker the better for taste and for increased antioxidants) From Sammy Toney (p. 28)
m VANILLA CHIA SEED PUDDING
• Frozen berry mix (blackberries, blueberries and cherries)
• 1/4 cup + 3 T raw chia seeds
• 1” fresh, peeled ginger root
• 1 cup unsweetened almond milk
• Elderberry syrup
• 1 cup non-dairy yogurt
• Hemp milk
• 1 1/4 tsp pure vanilla extract
In a blender combine all ingredients and blend until smooth.
• 2 T maple syrup • Pinch of salt Mix all the ingredients together in a mixing bowl, cover with plastic wrap, and refrigerate overnight. Spoon pudding into bowls or glasses and garnish with toppings of your choice. (My favs are raspberries with honey!) From Chajuana Rene Mayes (p. 24)
l HONEYCRISP APPLE DELIGHT 1 honeycrisp apple cut into chunks, sprinkled with desired amount of cinnamon. Add 6 to 8oz of vanilla Greek yogurt. Sprinkle with some chocolate morsels on top, and enjoy! Today’s Woman / January 2021
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29 THINGS
Start January Off With a Staycation DuPont Mansion
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Howard Steamboat Museum
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VACATION AT HOME:
CHECK OUT A LOCAL B&B
VISIT EACH SIDE OF THE CITY
Have a themed dinner. Find a photo or video of your favorite vacation spot on the Internet. Grab a local carryout that matches the mood, and enjoy.
• Louisville Bourbon Inn louisvillebourboninn.com
NORTH: Howard Steamboat Museum in Jeffersonville, Indiana. Eat at Cafe 223.
• The Inn at St. James Court innatsjc.com
EAST: Visit Yew Dell Botanical Gardens. Eat at Antojitos Byanca.
• The Old Louisville Fleur de Lis Bed & Breakfast oldlouisvillefleurdelisbb.com
SOUTH: Visit Swope’s Cars of Yesteryear Museum. Eat at Back Home Restaurant.
• DuPont Mansion dupontmansion.com • 1840 Tucker House tuckerhouse1840.com
KEEP YOUR MIND HEALTHY
Don’t just expect your mind to stay healthy — it takes work to keep it that way. Find more help and services in our February issue. 14. Calmerry is a 24/7 counseling support app (calmerry.com). After going through a quick assessment and choosing an appropriate subscription plan, a customer can start his result-oriented online therapy journey. Subscription plans are flexible, customer, and goal-oriented with prices starting at $45. 15. NAMI Louisville has programs and services aimed to improve the quality of life — for those whose lives are affected by serious mental illness. They offer free classes, support groups — all available virtually. Namilouisville.org 24-Hour Crisis & Information Center Line: 502.589.4313. 16.
“We believe that a strong connection of mind, body and spirit is essential to living a healthy life and we teach our clients how to remove barriers through special self-care techniques that they can use for the rest of their lives.” Quote by Glynita Bell, owner of Heart 2 Heart Wellness Center. Their online digital platform allows clients online access to one-on-one licensed therapist counseling and guided meditation classes. Heart2heartservices.com.
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January 2021 / TodaysWomanNow.com
WEST: Visit KY Center for African American Heritage. Eat at Sweet Peaches.
29 THINGS
17-25. WANT TO BE INSPIRED OR MOTIVATED IN YOUR INSTAGRAM FEED? Check out these local accounts.
@kristafit_
@lindseykoester_
@ joyfullyfit1
@ kimberlyzehnder
@ mrsearstimberwolves
@ indianvegangal
@ coach_renaynay
@ broadwaynutrition
@ preppingwithpeppers
FOLLOW US @TODAYSWOMANNOW TO WIN ONE OF THESE JANUARY GIVEAWAYS: – 26 – KINETIC ENERGY CORE + CARDIO 5 VIRTUAL PILATES CLASSES
– 27 – LAGREE-METHOD CLASSES (3) FROM SCULPT.6
– 28 – 3-CLASS PACKAGE FROM SHRED415
– 29 – HEART 2 HEART WELLNESS VIRTUAL YOGA AND MEDITATION CLASSES Today’s Woman / January 2021
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IS HE THE LOVE OF MY LIFE? By Joyce Oglesby
Q: “I have had difficulty with relationships.
I have trouble identifying whether the person I’m seeing is someone I want to spend the rest of my life with. This time, I feel differently than before, but I’m still not certain I want to invest a lot of time if he’s not “the one.” Are there any indicators that should alert me to the love of my life?”
Joyce’s FIX: Love is more than a spark that ignites a
flame. When it’s for real, it becomes a blazing inferno of the deepest care and concern for that special someone. Our exploration of relationships really begins as a child. We learn to love our parents and siblings and extended family. We then develop relationships with friends, and we move on to casual boyfriends/girlfriends, and finally graduate to looking for that soulmate. I appreciate the deliberation you have given this very serious decision for your future. Given the statistics of divorce, it would behoove many people to put as much thought into love and commitment as you have. As generic as love seems, it is the most individual emotion there is known to mankind. I dare say no one has the magic formula to recognize it when it comes, but for certain no one can deny it when it happens.
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You aren’t a novice to relationships, but I might offer a few things to consider in search for your future husband. The following is a litmus test each of us, whether married or contemplating, might use to measure our relationships. Those of us who have been married for a few years should self-evaluate our connection to ensure we’re not missing out on a fulfilling marriage. You and others like yourself should carefully examine each one of these questions with honesty and purpose. 1. How often do you think of him when he’s away from you? 2. Are you excited to see him each occasion you have to spend together? 3. Have you influenced one another positively? 4. Does he make you laugh? 5. Do you feel comfortable to talk to him about anything? 6. What hobbies/interests do you enjoy as a couple? 7. Have you had feelings of jealousy? 8. Is there mutual respect for one another? 9. Who typically begins an argument, and who generally compromises? 10. If the relationship ended, would you attempt to reconcile? One could spend from now until eternity with all sorts of inquiries about whether he/she is the perfect fit for a lifetime of love. At the end of the day, however, you and your special someone are the only two who can settle on the answer. For certain, your heart will be your biggest and best indicator that you need look no further. Struggling with a relationship issue? Write Joyce Oglesby, Family Life FIX-IT Pro at justaskjoyce@gmail.com and find a solution for life.
January 2021 / TodaysWomanNow.com
Today’s Woman / January 2021
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THE MASKS WE WEAR:
WHAT IS IT HIDING? By Bob Mueller
During this pandemic, I am very conscious of wearing my mask and hope everyone else is too. In normal times, I encourage people not to wear masks that disguise who they really are. Generally, we can recognize masks. We have a sense that our brother or sister is not authentic, that they are pretentious, and we call them a sham. We do not realize that in the unexposed roots of these exteriors, the mask is only a cry of pain and the need to be understood and loved into life. Most of the obnoxious qualities that we find in others are the result of some kind of defensive convergence on self, and we openly resent this self-centered posture. We must learn to look through the sham and pretense of our fellow human beings. We must try to alleviate the pain and lonely voids that have constructed these defense walls. Direct attacks on these defenses will only produce their reinforcement. The surest way for harmony and peace is to go to others: to love them, to accept them, wherever they are, to care for them, and to be patient with them, hard as that may be. The thing that keeps us from going out to and loving others in this caring way is a four-letter word: pain. Psychological pain, doubts, anxieties, fears — these are the tyrants that imprison us. All obnoxious qualities in us are really cries of pain and calls for help — the liar, the braggart, the deceiver, the arrogant, and the self-centered. All these are only poses designed to stifle and conceal the ache inside the hearts of those who cannot love themselves. We fail to realize that the masks are worn only as long as they are needed. Only the reassurance of accepting and understanding love will lure the anxious, the guilt-ridden, and the supposedly inferior persons out from behind their defenses. Bob Mueller is the retired Mission & Stewardship Officer at Hosparus Health www.bobmueller.org
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January 2021 / TodaysWomanNow.com
WE MUST TRY TO ALLEVIATE THE PAIN AND LONELY VOIDS THAT HAVE CONSTRUCTED THESE DEFENSE WALLS.
Today’s Woman / January 2021
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