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LIFESTYLE LETTER

Health & Wellness Some years, January feels like the start of a new chapter; crisp, blank pages buzzing with hopeful possibility. Other years, the turn from the holidays into the new year can feel slightly heavy, marked by memories of goals that drifted from our priority list sometime around March. We may feel drained by the pressure to make this year the one that finally changes everything, rather than energized by what may be in store in 2026. Wherever you land, this season offers a chance to get curious again, to ask honest questions about what you need and what will genuinely support you in the months ahead. We live in a city where its citizens are motivated to make it better. As we planned this 2026 Health and Wellness issue of River City Lifestyle, we wanted to highlight a few of the people, businesses and organizations working to improve the wellness of our city. Memphis has an incredible community of people who devote their lives to helping others feel better, and their voices guide much of this issue. Inside, you will find thoughtful perspectives on many layers of health, from taking care of your outsides with chemical peels to your insides with nourishing recipes by Mary Johnston. Jenna Goode of Core Collective takes us into the world of Pilates and teacher training, and Kate Gassaway of Solutions Medical Center shares her approach to hormone regulation and gut health. Additionally, we take a look inside East Memphis Imaging and Alliance Healthcare Services’ Crisis Wellness Center to discover some of the incredible medical resources available to Memphians. We also feature a soulful River City home by designer Emily Chastain that reflects the comfort and authenticity many seek in the new year and beyond. The more we learn about our bodies, our habits and the resources available to us, the more empowered we become to support our own well-being and that of our neighbors. Let this season remind you that you are allowed to rest, refocus and get curious. We hope these pages offer inspiration for building habits that support your physical, emotional and mental well-being throughout the year. By highlighting the people and places dedicated to health and wellness in Memphis, our goal is to encourage you to stay open, stay curious, and seek out the resources, comforts and connections that help you feel your best and for our communities to thrive. Cheers!

January 2026 PUBLISHER

Christian Owen | christian.owen@citylifestyle.com P U B L I CAT I O N D I R E C TO R

Kit Garrott | kit.garrott@citylifestyle.com M AN AG I N G E D I TO R

Jeannie Tabor | jeannie.tabor@citylifestyle.com E D I TO R

Lindsey Tonkin | lindsey.tonkin@citylifestyle.com P H OTO E D I TO R

Sarah Voigt | studio@sarahvoigt.com E D I TO R I AL C O O R D I N ATO R

Amy Golden | amy.golden@citylifestyle.com SAL E S M AN AGE R

Malise Culpepper | malise.culpepper@citylifestyle.com M AR K E T AR E A C O O R D I N ATO R

Morgan Zanone STAF F W R I T E R

Margaret Ledbetter AC C O U N T M AN AG E R

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via the US Postal Service to some of the River City area’s most affluent neighborhoods. Articles and advertisements do not necessarily reflect Lifestyle Publications’ opinions. No portion of this magazine may be reproduced in any form without written consent. Lifestyle Publications does not assume responsibility for statements made by advertisers or editorial contributors. Information in River City Lifestyle™ is gathered from sources considered to be reliable, but the accuracy of all information cannot be guaranteed.

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inside the issue JANUARY 20 2 6 | HEA LT H & W EL L N ES S

22 52

Featured

22 28

36 52 12

Imaging Reimagined

Inside East Memphis Imaging Center

Designing with Soul

Emily Chastain transforms homes with vibrant style, thoughtful detail and authenticity

Cooking into the New Year

Mary Johnston shares fresh, flavorful ways to eat healthy this New Year.

Cutting Through the Noise at Solutions Medical Center

Kate Gassaway brings calm, clarity and real answers to hormone and gut health.

28 On the Cover

Departments

Jenna Goode shares her pilates philosophy, training approach and the empowering community behind Core Collective Broad in our feature article, Power in Movement.

Lifestyle Letter

Get Active FITNESS

Must See PROFESSIONAL SERVICES

Decor Trends HOME + DESIGN

Culinary Creations FOOD + BEVERAG E

Skin Care BEAUTY

Mental Wellbeing HEALTH + WELLNESS

Healthy Lifestyle HEALTH + WELLNESS

Photography: Sarah Voigt

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P OW E R I N M OV E M E N T

How Core Collective Broad builds strength, conf idence and communit y through Pilates ARTICLE BY JEANNIE TABOR PHOTOGRAPHY BY SARAH VOIGT

G E T ACT IV E | FI TNES S

We sat down with Jenna Goode, owner of Core Collective Broad (CCB), to explore the philosophy, training and community behind her Pilates studio located on Broad Avenue. Jenna shares insights into balanced movement, thoughtful instruction and the empowering wellness culture she’s cultivated— offering readers an inspiring look into the heart of CCB.

“At CCB we focus on finding balance within the whole body so that the greatest amount of movement potential is achieved.” Originally developed by Joseph Pilates in the 1930s, Pilates emphasizes whole-body health, whole-body movement, balanced muscle development, control and the importance of the breath. A well-rounded Pilates session focuses on building strength, balance, stability and mobility and a consistent practice can increase ease and efficiency of movement in your sport, other forms of exercise and daily life.

despite limitations. We also emphasize empowerment. Workouts should create a sense of confidence and become a vital component of overall wellness. We want people to realize that, regardless of past injury or limitation, they are not broken. Our goal is for everyone to find personal freedom and joy in movement—not restriction—and to develop a balanced movement practice that can adapt and be sustained through every stage of life.

Q: HOW WOULD YOU DESCRIBE THE MOVEMENT PHILOSOPHY AT YOUR STUDIO?

Q: TELL US ABOUT YOUR PILATES TEACHER TRAINING PROGRAM.

A: At CCB we focus on finding balance within the whole body so that the greatest amount of movement potential is achieved. This means moving in a variety of planes and positions and individualizing sessions based on the client’s needs. We are strong proponents of making workouts accessible - meeting the body where it is,

A: To become a certified teacher at CCB, each trainee attends monthly weekend intensives, fulfills required hours of observation, self-practice and student teaching and completes a final exam. For most, the process takes about a year. There are certainly teacher-training programs that promise certification CONTINUED >

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through a weekend workshop or online format, but we believe the best teachers learn by being in the studio with mentors. Unfortunately, there are no fast tracks to gaining the skills necessary to become a comprehensive Pilates teacher with a deep understanding of the body, the method and movement—beyond simply teaching a set format centered on “the burn.”

Q: HOW IS CCB DIFFERENT FROM SOME OTHER PILATES STUDIOS? A: At CCB, we prioritize offering both modifications and challenges—in movement variations and spring settings—to support different needs, goals and abilities. This is a strategy we instill in our teachers throughout their training to ensure that “no man is left behind,” which is essential to each client’s success. Our teacher trainees come from a variety of backgrounds, including nursing, accounting, ballet, corporate banking, yoga, physical therapy and stay-at-home parents looking for an outlet. Some trainees begin with the goal of supplementing their current job with something they are passionate about and end up loving it so much that they transition into full-time Pilates teaching.

G E T ACT IV E | FI TNES S

Q: WHAT DOES IT TAKE TO BECOME PROFICIENT AT PILATES? A: As the saying goes, “Pilates is for every body.” It can be modified and scaled in both directions—to help an athlete enhance performance or to help a grandmother more easily get on and off the floor to play with her grandbabies. We always recommend that those who are new to Pilates begin with private sessions to assess goals, needs and the best path moving forward. Our small group sessions are described as “multi-level,” but they are athletic-style classes that move more quickly and are not suitable for everyone. If a client is pregnant, recovering from an injury or needs extensive modifications, we recommend private sessions so the teacher can tailor the work and ensure the client receives the most benefit and positive outcome.

Q: WHAT ARE THE JOYS AND CHALLENGES OF OWNING CCB?

A: One of the greatest joys of owning the studio is hearing client feedback such as, “I’ve never enjoyed exercise or been able to stay consistent until I started coming to CCB.” Recently, a client who had to relocate said, “My favorite part about living in Memphis was coming to CCB and the community I found there.” We also had a client

“At CCB, we prioritize offering both modifications and challenges—in movement variations and spring settings—to support different needs, goals and abilities.” who practiced with me for nearly 20 years and loved that she was in her 80s and still committed to her weekly sessions. She once said, “I’m still standing because of Pilates.” I also love seeing teachers grow in confidence and find creativity and joy in teaching. Our teaching team is unique— they genuinely care about the positive outcomes of our clients and work hard to bring their best each time they teach. CCB is truly a special place, and hearing how it impacts others, both in small and meaningful ways, motivates me to keep going.

Q: WHAT IS NEXT?

A: I have always been interested and intrigued by all facets of wellness. I hope to continue evolving and growing. I am particularly interested in collaborating with other practitioners and providers to create a wellness hub and also would love to lead a retreat somewhere cool… Stay tuned. To see all that Core Collective Broad offers, visit corecollectivebroad.com.

JANUARY 2 0 2 6 | C I TYL I FE STYL E . C OM / R I V E R C I T Y

for the body’s ability to heal when given the right support

This season, we’re celebrating progress over perfection - better sleep, balanced hormones, calm minds, and energy that lasts. At Solutions Medical Center our functional medicine team helps you uncover what your body truly needs We believe true health goes beyond symptom management. We focus on the root to heal, using personalized cause, combining advanced medical insight with personalized, integrative care—so testing, advanced you canlab feel your best at every stage of life. analysis, and root-cause Our approach supports: care. • Hormone balance • Gut & metabolic health Together, we’re • Energy, focus & longevity redefining health.•One Preventive, personalized care

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COLLECTED

DAVID LUSK GALLERY

Elizabeth Malmo: We love River City Lifestyle! Partnering with them means having a constant cheerleader with advertisements and promotions for our business and our events. We love the way they include us in their articles. They make working together and promoting our business easy and fun!

David Lusk: The magazine is a good visual marketing tool that hits my clients monthly, and the magazine looks good. The process is super easy and pleasant folks to work with. The publication looks great, and the other businesses advertising are peers.

GATTAS HOME INNOVATIONS

WA R E J O N E S R E A L T O R S

George Gattas: I love it. I tell more people that I never got any business from all the other advertising I’ve done. I’ve gotten more business from River City Lifestyle than I did from any and all of the others combined.

Mary Chancellor: In addition to our satisfaction with the quality of the publication and its readership, worth noting is how wonderful it is to work with the River City Lifestyle staff—they are professional, efficient, fun and very creative, intelligent people who make the process seamless and the end product amazing!

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LE FLEUR

Dr. Carey Campbell: Existing patients love telling us they’ve seen us in the magazine, the demographic is our ideal patient base and we feel confident aligning our business with the values, content and production of River City Lifestyle. Our office loves working with all aspects of River City Lifestyle. From the amazing photoshoots, out-of-thebox ways to expand the relationship, to the care that goes into their partner relationships, it’s a sophisticated experience not just for readers but for partners as well.

Kevin Coble: I’ve seen tremendous interest from our clients looking forward to what photo may appear in the next issue. This is the first time we have marketed through print advertising since our inception in 1993. It has proven to be worthwhile for me personally and to many of our clients. I love sharing my passion, creativity and enthusiasm for floral artistry. Thanks for providing this outlet.

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IMAGING

ARTICLE BY LINDSEY TONKIN PHOTOGRAPHY BY SARAH VOIGT

Reimagined Inside East Memphis Imaging Center Access to high-quality medical imaging just became easier, and far more comfortable, with the opening of East Memphis Imaging Center and the East Memphis Breast Center (collectively known as EMI), a comprehensive, state-of-the-art facility designed with both precision and patient experience in mind. Offering a full suite of screening and diagnostic services, the center’s emphasis on advanced breast imaging and sub-specialized radiologists sets a new standard for care in the region. Many patients don’t realize that their health insurance allows them to choose where to receive their annual screening mammograms as well as further diagnostic imaging or biopsies, if required. Instead of the hassle and headache often associated with the hospital, which might only be convenient for the doctors themselves, EMI brings the specialists to the heart of East Memphis at Poplar and Perkins. Convenience is only one plus. The easy-access parking and covered drop-off front entrance is especially meaningful for patients arriving with limited mobility. Both floors of the center feature a serene, thoughtfully designed spa-like interior that aims to ease the anxiety often associated with medical appointments. From the lobby seating, private changing areas and robes for the Breast Center patients, everything has been chosen with comfort at the forefront. Still, the true hallmark of EMI lies behind the scenes. The center is staffed by Midsouth Imaging’s sub-specialized radiologists,

whose extensive training focuses on specific areas of the body, ensuring greater accuracy in both screening and diagnostic interpretation. Cutting-edge technologies - including Breast MRI, contrast enhanced mammography and DEXA scans - enhance early detection and reduce unnecessary callbacks. These newer techniques, especially those for breast imaging, are also much less painful than traditional diagnostic methods. Dr. Heidi Umphrey is one of the radiologists seeing to patients’ needs at EMI. Dr. Umphrey graduated from the University of Alabama’s medical school at Birmingham, where she also completed residency training in anatomical pathology and radiology, developing a special interest in breast MRI and improved breast cancer detection. While on staff at UAB, she served as Chief of the Breast Imaging Section. Since moving to Memphis to join the radiologists at Midsouth Imaging, she has continued to be a leader in the field, and the East Memphis Breast Center has received the coveted Breast Center of Excellence accreditation from the American College of Radiology. Everywhere she has practiced, though, Dr. Umphrey says the best part of her job has been simply helping people. “It is a blessing to assist patients in their journey.” Mammography appointments are available to all women and can be made via self-referrals or physician referrals. In addition to mammography, the center provides ultrasound, X-ray, CT and MRI diagnostic testing. It is also the only free-standing site in the CONTINUED >

M UST SE E | P RO FESS I O NAL SE RVICE S

“Our goal is to offer the highest level of diagnostic confidence while ensuring patients feel cared for from the moment they walk in.”

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region to offer coronary CTA imaging, making it a comprehensive and cost-competitive option for both routine screenings and more complex diagnostic needs. Same-week appointments and efficient scheduling help minimize waiting times, reflecting a broader commitment to accessible, patient-centered care. “Our goal is to offer the highest level of diagnostic confidence while ensuring patients feel cared for from the moment they walk in,” says Dr. Umphrey. “We didn’t just build a new imaging center; we built an environment designed to support patient wellbeing at every step.” With its blend of medical expertise, cutting-edge technology and comfortable setting, EMI brings a refreshing new approach to imaging - one where accuracy meets comfort, and where patients can expect excellence in both.

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Designing

W I T H S OU L 28

D E C OR T R E N D S | HO M E + D E SIGN

E m i l y C h a s t a i n t r a n s fo r m s h o m e s w ith v ibrant st yle, thought f ul det ail and authent icit y

ARTICLE BY JEANNIE TABOR | PHOTOGRAPHY BY SARAH VOIGT

Interior designer Emily Chastain creates beautifully styled homes alongside meaningful experiences—one soulful, colorful, personality-filled space at a time. Her work radiates a point of view that is unmistakably personal—rich with color, layered with meaning and deeply connected to the stories of the people who inhabit those spaces. With a background that blends construction, property management and a lifelong immersion in the creative arts, Emily has crafted a design philosophy rooted in authenticity, intuition and the belief that every space should feel like a true reflection of its owner. CONTINUED > JANUARY 2 0 2 6 | C I TYL I FE STYL E . C OM / R I V E R C I T Y

The natural tone zebra print runner was custom made for the stairs.

Emily’s journey into design did not begin in a studio or classroom, but in the family business. Her father owned a painting company and worked as an interior decorator, exposing her early on to the magic of transforming homes. “I come from a long line of creatives,” she says. “Design was something I grew up around. It felt natural to me.” In her early twenties, she channeled that creative inheritance into a role in property management, where she began decorating model units. That hands-on experience honed her understanding of how people live and what is needed to create spaces that function beautifully. That skill set met a formidable challenge: managing a 25-story high-rise built in the 1960s. When the building’s management company entrusted her with redesigning the entire amenity floor, the project became both a proving ground and a revelation. CONTINUED >

D E C OR T R E N D S | HO M E + D E SIGN

JANUARY 2 0 2 6 | C I TYL I FE STYL E . C OM / R I V E R C I T Y

Her breakthrough came two years later, when a California-based multifamily construction company purchased the property. Impressed by her work, they hired her as lead project manager over a massive $4-million renovation, encompassing the full exterior, shared amenities and all 242 apartments. “It was an experience to say the least,” she recalls. But it also confirmed for her that design—bold, holistic and detail-driven—was where she belonged. If Emily’s projects share one thread, it’s an intentional embrace of individuality. “Own who you are and enjoy the spaces you spend your time in,” she insists. Her philosophy rejects trend-chasing in favor of longevity. “Trends fade, personal style stays. You’ll never get sick of something you truly love.” Functionality sits at the center of her approach, but so do emotional connections. One of her non-negotiables is incorporating antiques into every design project. “They provide

D E C OR T R E N D S | HO M E + D E SIGN

instant soul,” she explains. “I always try to integrate something sentimental into every space.” Emily is known for her fearless use of color and pattern, a distinctive touch she describes as her “eclectic twist.” But even her boldest spaces feel thoughtful, balanced and rooted in the architectural context of the home. A recent favorite project involved helping a dear friend transform her newly purchased Central Gardens home, a 1900s gem. The client—a devoted maximalist— had enthusiasm and ideas to spare but needed Emily’s vision and structure to bring it all together. “Space planning and sourcing unique finds became the name of the game,” Emily recalls. “I wanted her home to feel bold but thoughtfully curated.” Pattern play became a guiding element. The wallpaper, an understated black-and-white print, created a soft backdrop for the room’s more expressive pieces, such as

the bold floral sofa and abstract art. The main living area, flooded with natural light, became a serene family space filled with greenery and eclectic accents. One of the most memorable transformations was the lavender “fancy room,” envisioned as a cocktail lounge connecting the hearth room and kitchen. The shade was chosen to complement the historic wood detail, keeping craftsmanship front and center. The room’s statement pieces are two quirky pop-art plaster portraits discovered at a Summer Avenue antique shop—reportedly once owned by Elvis Presley’s cousin. Emily transformed these relics by painting them the same lavender tone as the walls, allowing them to blend in while making a subtle, artistic impact. The hearth room’s fireplace became another showstopper thanks to carefully selected Calacatta Viola marble tiles from Ann Sacks. Installed with minimal grout, the tiles form a continuous flow of dramatic purple veining, a luxe focal point that honors the home’s traditional heart while bringing in modern sophistication. Another ongoing project involves a longtime client in Arlington, where Emily has redesigned a new room each year. The home’s classic architecture calls for restraint, but that doesn’t stop her from weaving in color, texture and charm. The dining room is a perfect example: starting with the client’s heirloom rug, she pulled its rich reds and blues into the ceiling paint, subtle wallpaper and warm gold drapery. The result is elegant yet spirited. Finding opportunity where others might not, Emily transformed an overlooked nook into a fully functional bar with glass shelving, bold hardware and reeded glass doors. It now serves as a showpiece during the client’s frequent gatherings. Perhaps the project closest to her heart was designing a gallery wall up the home’s stairwell—a thoughtful installation of old family photos that had been stored in boxes for years. Emily selected each frame by hand, orchestrating a display that took months to perfect. Today, it stands as a centerpiece of family celebrations. Whether revitalizing a century-old home or creating a fresh, functional space for a growing family, Emily Chastain approaches every project with curiosity, care and a deep respect for the stories that spaces hold. Her work is not just about beauty—it’s about intention, memory and joy.

Sarah’s Take I love that when you walk into this classic Midtown home, you don’t expect the explosion of color waiting inside the floral sofa, the golden chairs, the mix of patterns and light. It surprised me in the best way, full of joy, character and a kind of quiet confidence that makes you smile. The space immediately shaped how I approached the shoot - instead of balancing color, I leaned into it. The vibrant mix of pattern and light gave me permission to be playful with framing and composition. Emily’s touches, like the lavender reliefs in the piano room, offered soft pauses that balanced the energy, and I wanted that same rhythm to come through in the photos. Photographer Sarah Voigt has been capturing interiors and portraits through her lens for well over a decade. Sarah grew up in Corsica, France, pursued a degree in interior design at the Beaux-Arts in Toulouse and honed her skills in New York before arriving in Memphis. Sarah is the Photo Editor for River City Lifestyle magazine.

JANUARY 2 0 2 6 | C I TYL I FE STYL E . C OM / R I V E R C I T Y

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bluffcityobgyn.com JANUARY 2 0 2 6 | C I TYL I FE STYL E . C OM / R I V E R C I T Y

C O OK I NG I N TO THE NEW YEAR

Mary Johnston shares fresh, flavorful ways to eat healthy this New Year.

The New Year invites fresh beginnings and, often, resolutions to become a healthier version of ourselves. For many, that journey starts with shedding holiday pounds and embracing better eating habits. But sustaining a healthy diet requires planning ahead and organizing meals in advance. We all know whole foods trump processed ones, yet it’s easy to

give in to cravings with a quick drive-through stop or a handful of chips. Having fresh ideas for nutritious snacks and meals can make all the difference. Mary Johnston, a budding local chef pursuing her BS in Culinary Science at Auburn University, shares her take on healthy yet delicious options to help you stay committed to your resolution for better eating.

ARTICLE BY MORGAN ZANONE | PHOTOGRAPHY BY SARAH VOIGT

C ULIN A RY C R E AT ION S | F OOD + BE VE RAGE

Mary grew up in a home where cooking and gathering around the table were daily rituals. She remembers doing homework at the kitchen counter while her mother prepared dinner. She enjoyed helping both her mother and grandmother in the kitchen whenever she could—pouring ingredients, stirring mixtures or simply watching the recipe unfold. “No matter how bad or good a day was, seated family meals always brought us together,” she says. Those early memories shaped her passion for cooking and made pursuing a culinary degree a natural next step. At Auburn, Mary studies within the Horst Schulze Hospitality Management program, which blends the broader hospitality industry with strong culinary foundations. One of her favorite classes explores the cultural meaning behind dishes while teaching preparation techniques. Her coursework also includes less obvious but essential aspects of culinary careers—Information Technology, Foundations of Business Finance and Fundamentals of Accounting. She isn’t entirely sure where she’ll land after graduation. Becoming a personal chef appeals to her, though she’s also considering a post-graduate culinary program to further refine her skills. Despite being early in her career, Mary already has standout experience. She worked at the Masters Tournament in Augusta, Georgia, in both 2024 and 2025 as a line cook in the Founders Room inside the clubhouse. “Serving as a line cook at the Masters has been one of the most tiring experiences, but also the most rewarding,” she says. The pace, precision and high standards pushed her abilities and confirmed how much she loves professional cooking. One of Mary’s strengths is preparing food that is both flavorful and healthy. She knows firsthand how challenging it can be to maintain good eating habits while juggling school, work or travel. Her top advice? Meal prepping. “Meal prepping is definitely the way to go when you are trying to eat healthy but are always on the go,” she says. Since most people grab what’s easiest, having pre-washed, chopped produce ready to eat makes healthy choices the natural option. She also encourages focusing on whole foods for sustained energy, while allowing room for occasional treats. “I don’t think eating healthy means you can’t indulge in a piece of chocolate or

enjoy a milkshake,” she says. “Food is fuel, and our bodies need it.” Mary recommends setting aside a few hours each week for meal prep to stay on track and feel your best. She also loves winding down with a cup of tea at night, especially during colder months. When it comes to simple, healthy meals, Mary has a few go-to ideas anyone can try. Smoothies are one of her favorites because they work as a snack or a meal. She suggests prepping ingredients ahead of time and keeping them in the freezer so they’re ready to blend with your liquid of choice. Another staple is a sheet pan meal, where you add your favorites to one pan and cook them together in the oven. Her usual mix includes chicken, sweet potatoes, onions and peppers. Mary also shares her salmon and kale salad recipe, for a warm dish that feels more like comfort food than health food. For those who love something sweet after a meal, Mary turns to date balls, which are easy to prepare, great for storing in the fridge or freezer and perfect for quick, wholesome snacking. Mary simply loves food, both making it and sharing it. She believes a healthy relationship with food is essential, saying “whole foods help us feel our best, but there’s no need for guilt when enjoying an occasional treat.” Her approach blends practicality, balance and joy—an encouraging reminder that healthy eating doesn’t have to be complicated to be sustainable. CONTINUED > JANUARY 2 0 2 6 | C I TYL I FE STYL E . C OM / R I V E R C I T Y

GREEN SMOOTHIE: Ingredients: • • • • • • • • • • • •

One banana Two medium dates 1 tsp of chia seeds 1 tsp of flaxseeds Splash of maple syrup Pinch of salt Handful of spinach Scoop of collagen powder A spoonful of peanut butter or almond butter Dash of vanilla extract 1 cup of ice Milk of choice or coconut water (add until desired consistency)

Directions:

Add all the ingredients to a blender and mix on high for 45-60 seconds, or until smooth.

DATE BALLS Ingredients: • • • • • • • • • •

7-8 soaked pitted whole dates 1 ½ tbsp of maple syrup Splash of vanilla extract Heavy sprinkle of salt 1 ½ cups of oat flour or almond flour 3 tbsp of peanut butter 2-3 tsp of cacao powder Handful of chocolate chips (measure with your heart) Dash of cinnamon 2 scoops of collagen peptides (about 4 tablespoons)

Directions:

1. Soak your dates in hot water for about 2 minutes. 2. Add soaked dates, maple syrup, vanilla, salt, peanut butter and cinnamon to the food processor. 3. Blend until all is combined. 4. Then add all dry ingredients and process until just combined. 5. Form into balls of your desired size. 6. Store in fridge or freezer and enjoy!

SALMON OVER BUTTERNUT SQUASH KALE SALAD Ingredients: • • • • • • • • • • • • • •

4 salmon filets, 3-4 oz. each 2 beetroots 1 butternut squash, skinned and chopped 1 lb. bag of kale, washed and chopped ½ cup pumpkin seeds 4 oz. goat cheese 2 tbsp olive oil 2 tbsp hot honey 1 tbsp lemon juice ½ tsp garlic powder ½ tsp onion powder ½ tsp paprika 1 tsp salt 1 tsp pepper

C ULIN A RY C R E AT ION S | F OOD + BE VE RAGE

Salad Dressing Ingredients: • • • • • •

1/4 cup olive oil 2 tbsp balsamic vinegar 2 tbsp lemon juice ½ tsp dijon mustard 1 ½ tsp hot honey (or regular, if preferred) Salt and pepper, to taste

Pumpkin Seeds

1. Preheat the oven to 350°F and line a baking sheet with foil. 2. Toss pumpkin seeds with olive oil and a pinch of salt. 3. Roast for 3–5 minutes, just until golden. Watch closely— they brown quickly. Set aside to cool.

Roasted Beets

1. Increase the oven temperature to 400°F. 2. Trim both ends of the beet, leaving the center intact. 3. Drizzle the beet with oil, sprinkle with salt and wrap in foil. 4. Roast for 45–60 minutes, or until the beet is easily pierced with a fork (cooking time will vary depending on size). 5. Remove from the oven and rinse the beets under cool water. 6. Rub or peel off the skin while rinsing—the skin should come off easily. 7. Once peeled, cut the beet into cubes and set aside.

Butternut Squash

1. Increase oven temperature to 425°F. Line a fresh baking sheet with foil. 2. Drizzle squash cubes with olive oil and hot honey, then season with paprika, salt and pepper. 3. Roast for 30–35 minutes, or until caramelized and tender.

Salmon

1. Line a separate baking sheet with foil. 2. Brush salmon with melted butter or olive oil, then season with lemon juice, paprika, garlic powder, onion powder, salt and pepper. 3. Roast at 425°F for 20–25 minutes, skin side down, until flaky and cooked through.

Assemble the Salad

1. Massage the chopped kale with a drizzle of olive oil and a squeeze of lemon juice until slightly softened. 2. In a small jar, shake together olive oil, balsamic vinegar, lemon juice, Dijon mustard, honey, salt and pepper until emulsified. 3. Toss kale with the dressing. 4. Add the warm roasted squash and sprinkle generously with cheese. (Goat cheese will melt slightly, creating a warm salad with a creamy dressing.) 5. Top with the roasted salmon, pumpkin seeds and beets, if using.

JANUARY 2 0 2 6 | C I TYL I FE STYL E . C OM / R I V E R C I T Y

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Winter Skin Sense Expert advice from some of our favorite local skin pros ARTICLE BY AMY BIRDSONG GOLDEN | PHOTOGRAPHY BY AMY THREADGILL Clear the counter (and your calendar) for peel and laser season. “It brings a new meaning to Dry January,” says Lauren Plyler, a Nurse Practitioner at Levy Dermatology. “This is an ideal time for resurfacing laser treatments, as cooler weather and reduced sun exposure make it easier to protect healing skin and achieve optimal results.” She recommends a Halo laser to

Levy Dermatology “A consistent hydration-focused routine is essential. Incorporating rich emollients helps strengthen the skin barrier and prevent dryness or flaking. For the delicate eye area, I recommend Neocutis Lumiere Firm Riche. Skinbetter Trio is my current favorite moisturizer. An excellent over-the-counter option is Laroche Posey’s Lipikar AP for the whole body. Gentle exfoliation once or twice a week can also improve absorption of moisturizers and maintain a healthy glow. Your at home skincare routine makes your treatments in the office more impactful. Don’t forget daily sunscreen—UV exposure is still significant in winter.”

- Lauren Plyler

PSG Skincare & Laser Center “I don’t have a magic wand, but if I did, I would take credit for the unspoken beauty secret of every Memphis womanour heavy humidity acting as a natural fountain of youth. Suddenly, that dewy glow requires a tactical pivot in your skincare routine to combat the chill. Hydrating Cleanser by ZO is a moisturizing wash for winter. I like recommending Obagi Rebalance, a post peel and procedure cream that is soothing and helps healing. Hyaluronic Acid Serum by PCA locks in water when applied on a damp face- it’s a must!

- Sandy Santi

S KIN CA R E | BEAUTY

take off layers, while also stimulating collagen. “Personally, I have booked a TRL laser treatment for my eyes, but your practitioner can customize anything for you,” Lauren continues. Sandy Santi, a nurse injector at PSG Skincare & Laser Center has been practicing for over 38 years. “You really need to decide downtime - how long are you willing to hide out?” she smiles. “Even our most intense laser treatments can be adjusted to a lighter setting.” Kate Umstead, esthetician at The Well by Pavo and co-founder of MK Skin Co., recommends microneedling in the winter months. “It’s time to kick up that collagen

production with SkinPen,” she advises. “Hydrafacials help combat dryness from cold air and indoor heating by deeply hydrating, gently exfoliating and infusing the skin with antioxidants,” Kate adds. Lisa Street, Nurse Practitioner and owner of Glo Medical Aesthetics, is mindful of the indoor elements as well. “We go from cold air to indoor heating which can disrupt the skin barrier. VI Peel is ideal this time of year, helping remove dry, pigmented, damaged layers and reveal a smoother, brighter complexion. Lasers like Moxi and IPL are especially effective, but healing your skin from any treatment is second to none.” Lisa guides.

MK Skincare/The Well at Pavo “When it comes to winter skin, dullness and dryness usually come to one’s mind first. Using a quality vitamin C serum like MK Vitamin C+ is a non-negotiable, if you are longing for bright, healthy, youthful skin in cold months. Hydrating with a good moisturizer like Daily Hydration is key as well. We remind our clients that it is just as important to remember to exfoliate the skin as moisturize it. Doing so allows your moisturizer to immediately penetrate the skin. Layers of old, dead skin do not allow for proper penetration of your serums and moisturizer. “

- Kate Umstead

Glo Medical Aesthetics “Winter also gives you a chance to correct lingering sun damage and prepare your skin for Spring. With the right combination of professional treatments and consistent at-home care, you can maintain a radiant, healthy glow all season long. A favorite product to enhance treatments is ZO Exfoliating Polish to slough off any dry, dead skin. The EXO|E 11-day kit activates the skin’s ability to self-repair post any treatment. Pavise Dynamic Age Defense acts as a multitasking shield with UV protection that provides yearround protection with an elegant, hydrating finish.”

- Lisa Street

JANUARY 2 0 2 6 | C I TYL I FE STYL E . C OM / R I V E R C I T Y

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JANUARY 2 0 2 6 | C I TYL I FE STYL E . C OM / R I V E R C I T Y

A LIFELINE for Memphis How Alliance Healthcare Services is Reshaping Crisis Care for Every Generation

Photography: Andrew Welch

ARTICLE BY KIT GARROTT | PHOTOGRAPHY BY ANDREW WELCH AND FOREVER READY PRODUCTIONS

There are moments when a family needs help right away. A moment when someone feels overwhelmed, confused, frightened or simply unable to carry their burden alone. For many in Memphis and Shelby County, Alliance Healthcare Services is the place that offers respite in those moments. Their work is both deeply personal and quietly transformative, touching the lives of children, teens, adults and families who need someone to turn to. Alliance’s story began in July 2013 when Southeast Mental Health Center and Comprehensive Counseling Network came together to form a unified organization. What started as a merger quickly became a turning point for the region. With their combined strengths, Alliance became the largest provider of comprehensive behavioral health care in Shelby County, with a broader reach and a stronger ability to serve communities throughout the area. In 2017, the organization advanced its commitment to safer, more compassionate crisis response through the Pre-Arrest Diversion grant. One year later, Laurie Powell assumed the role of CEO, ushering in a new chapter of leadership. By 2022, Alliance operated 18 locations throughout the county, offering outpatient and intensive outpatient services, addiction treatment, peer support, housing programs and crisis care for people of all ages. The goal has always been simple: meet people where they are and help them find their footing again.

M EN TA L WE LLB E IN G | H E ALT H + WE LLN E SS

Photography: Forever Ready Productions

Photography: Andrew Welch

“Every table and chair in our client space is designed so you can’t pick it up and throw it. There are no sharp edges." Photography: Forever Ready Productions Photography: Forever Ready Productions

A significant milestone came in February 2025 with the groundbreaking of the Crisis Wellness Center, Alliance’s first brick-andmortar facility. The ceremony, attended by Governor Bill Lee, marked an important investment in the future of crisis care. The 55-squarefoot building represents a thirty-four million dollar commitment to creating a safe, supportive alternative to emergency rooms and incarceration for adults in crisis. Inside, there are thirty crisis stabilization beds and fifteen detox beds for medically monitored withdrawal care, making it the only program of its kind in Shelby County for uninsured individuals. CONTINUED > JANUARY 2 0 2 6 | C I TYL I FE STYL E . C OM / R I V E R C I T Y

On a recent tour of the facility, Diana Barzizza, Director of Development and Marketing of The Alliance Foundation, walked through the intention behind every space and design feature of the building. “This building feels very normal. We’re working to normalize this experience and help everyone understand that getting help doesn’t have to be complicated or scary. It can be easy, calm and welcoming.” It is a place designed to help people return to stability with respect, privacy and attentive care. The Crisis Wellness Center reflects Alliance’s guiding belief that people deserve comfort and understanding during their hardest moments. Some individuals arrive after calling the 24/7 Crisis Line, which sends trained staff into the community to help. Other patients walk into the facility on their own or accompanied by loved ones. Many patients come through collaborative programs with law enforcement that allow individuals in crisis to receive care rather than enter the justice system. “If a first responder brings someone to an ER and there’s no bed, they have to stay with them for hours. At the Crisis Center, they pull into the secure sally port, buzz the back door, our team completes an assessment, and the first responder can leave within five minutes. Getting first responders back on the street quickly is great for our city’s resources—and this is their preferred place to bring people,” Diana explained in a spacious receiving room. These partnerships have changed how Memphis responds to behavioral health emergencies and are helping thousands of people receive the right support at the right time. Diana emphasizes that the Crisis Wellness Center was built to remove barriers, especially for people who have historically been unable to access mental health or detox services. “One of the biggest misconceptions is that you need insurance to come here. You don’t. We see everyone, no matter what they have or don’t have. Our detox program is the only one in Shelby County for uninsured individuals, and that matters because most of those who need these services have nowhere else to go. If someone is in crisis, we will take care of them. There are no financial barriers, no complicated paperwork and no one is turned away. The whole point of this place is to make treatment immediate and accessible for the people who would fall through the cracks elsewhere.” Alliance’s message is clear: care should be available the moment someone needs it.

Photography: Andrew Welch

Want to get involved? Crisis Wellness Center - Adult 1. Schedule a tour

Get involved: thealliancefoundation.org/let-s-connect Email: dbarzizza@thealliancefoundation.org

2. Support crisis care with a donation

Contributions help fund clinicians, crisis stabilization services and the final phase of the Children and Youth Crisis Wellness Center. Donate: thealliancefoundation.org

3. Share the 24/7 crisis line

Help spread awareness of the immediate support available for adults experiencing mental health or substance use crises. Crisis Line: 901-369-1410

Children & Youth Crisis Wellness Center

1. Support the final phase of construction Give: thealliancefoundation.org

2. Learn more or schedule a preview tour Beginning January 2026 Email: dbarzizza@thealliancefoundation.org

3. Share information with parents, schools and youth organizations 4. Become a partner in youth mental health Businesses, foundations and civic groups can support trauma-informed care, family stabilization and prevention programs.

M EN TA L WE LLB E IN G | H E ALT H + WE LLN E SS

Photography: Andrew Welch

As meaningful as this progress has been, Alliance is preparing to take an even more hopeful step. Early 2026 will bring the opening of the Children and Youth Crisis Wellness Center (CYCWC), the second phase of the Crisis Wellness Campus on Broad Avenue. The project is supported by The Alliance Foundation, which plays a critical role in funding initiatives that public reimbursement alone cannot sustain. Through philanthropic support and community partnerships, the Foundation advances access to compassionate, high-quality mental health and substance use treatment for children, youth, adults and families across Memphis and Shelby County, helping Alliance reach more than 20,000 individuals each year, regardless of ability to pay. Dedicated to young people ages four through seventeen experiencing a behavioral health crisis, CYCWC will be the only youth crisis stabilization facility of its kind in West Tennessee. Shelby County faces some of the highest rates of childhood trauma and behavioral health hospitalizations in Tennessee, and many families wait months for a child to access mental health services. “Children are waiting up to sixteen days for a bed in the ER for mental health or substance abuse issues. Then they wait up to six months for a doctor’s visit. With this model, we’ll be able to see them in five minutes. No one else in the city is offering anything like this,” Diana offered. The new center will change that. The 10,000-square-foot space will be open 24/7, offering walk-in support, a fifteen-bed crisis stabilization unit for short-term psychiatric care, on-site clinical staff, and family-centered services.

The design focuses on reducing stress through soft lighting, sensory tools, quiet architecture and separate intake and treatment areas. Diana describes how an outdoor space can give patients and staff a sense of calm that is unique: “We built full outdoor spaces where patients can get some fresh air after group therapy or meals and just breathe. Rocking chairs, natural light, quiet. It’s a true mental-health hospital where employees can heal, patients can recover and the environment actually supports their wellbeing.” Caring for others, especially in moments of crisis, can be emotionally demanding, so the center was created to nurture the people who work inside it. “So this building was designed with the employee experience in mind as well. They can come to our office area to rest, reset and even set up an office. We’ve created so much space in this building for our partners and our team.” The crisis centers aim to reduce emergency room visits and juvenile detention placements that stem from mental health crises, strengthen family stability through immediate wraparound care and provide culturally informed access to services for vulnerable youth. Alliance’s commitment to build a new standard of excellence in pediatric crisis care for the region is evident. Together, the Crisis Wellness Center for adults and the new Children and Youth Crisis Wellness Center tell a shared story of a community investing in healing. It is the story of families who feel less alone and more supported. And it is the story of an organization that continues to grow so it can meet every person, at every age, exactly where they are.

JANUARY 2 0 2 6 | C I TYL I FE STYL E . C OM / R I V E R C I T Y

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JANUARY 2 0 2 6 | C I TYL I FE STYL E . C OM / R I V E R C I T Y

AT SOLUTIONS MEDICAL CENTER, KATE GASSAWAY BRINGS CALM, CLARITY AND REAL ANSWERS TO HORMONE AND GUT HEALTH.

Social media is an endless stream of wellness checklists, quick fixes and strong opinions. For anyone without a medical background, separating real guidance from conflicting, oversimplified or trend-driven information has become almost impossible. Hormone balance and gut health seem to be everywhere online, yet the conversations are often simplified or contradictory. It leaves many people wondering what is actually helpful and what might do more harm than good. At Solutions Medical Center, Nurse Practitioner and founder Kate Gassaway has built her career on helping people cut through that noise. Since 2008, she has become known for translating complex symptoms into clear, relatable explanations and creating plans that feel doable rather than daunting. After completing two additional years of extensive training, Kate earned certification in functional medicine through The Institute for Functional Medicine, an achievement that has further shaped and refined her practice. Her approach is grounded in curiosity, compassion and the belief that gut health and hormone health are inseparable. And for Kate, healing begins long before lab work or prescriptions. “Hormonal imbalances show up so differently for everyone,” she says. “But the most common things I see are feeling overwhelmed or wiredbut-tired, brain fog, irritability, mood swings, poor stress tolerance, weight changes that don’t make sense, insomnia or waking up at 2–3 AM,

H EA LT H Y LIF E ST Y LE | H E ALT H + WE LLN E SS

ARTICLE BY KIT GARROTT | PHOTOGRAPHY BY SARAH VOIGT

CUTTING THROUGH THE NOISE

Kate’s First Steps for Hormone Regulation FOR WOMEN:

• Stabilize blood sugar. This adjustment alone can help calm cortisol levels, reduce PMS symptoms, improve sleep and support thyroid function. • Prioritize sleep and nervous system regulation. • Reduce inflammation. Even simple things—more protein, less processed foods, supporting gut health—make a huge difference. • Get honest about stress. Your cortisol rhythm impacts everything from progesterone to insulin to thyroid conversion. Sometimes the “fix” isn’t a supplement; it’s boundaries. • Simplify routines. Eat real food, hydrate, walk, breathe.

FOR MEN, THE FIRST STEPS LOOK A LITTLE DIFFERENT, BUT THE GOAL IS THE SAME:

irregular cycles or heavy or painful periods, skin changes—acne, dryness, or breakouts around the jawline - fatigue that caffeine doesn’t fix, bloating and gut issues.” Many of the women who walk into her clinic arrive discouraged. “A lot of patients come in thinking something is ‘wrong with them,’ when really their body is just waving a flag saying, ‘please look deeper.‘” That deeper look begins with conversation rather than a series of tests. “My process always starts the same way: listen to the story. Symptoms tell me far more than a lab alone ever will.” From there, she evaluates the foundational pieces for hormone balance: sleep, stress patterns, gut health, inflammation and blood sugar stability. Kate notes, “Hormones don’t just randomly go out of balance; something pushed them. I show my patients how to ask smarter questions. Instead of asking, ‘Is this supplement good or bad?’ I want them to ask, ‘What is my body trying to tell me, and does this actually support the root cause?‘” When testing is needed, she relies on comprehensive tools—full thyroid panels, cortisol rhythm mapping, insulin labs, nutrient markers and the DUTCH test—to complete the picture. But what distinguishes her approach is the interpretation. “I’m not treating a lab number; I’m treating why it got that way.” CONTINUED >

• Lower inflammation and improve metabolic health—testosterone tanks when insulin is high, and sleep is poor. • Dial in sleep quality—men’s hormones are extremely sensitive to even one week of poor sleep. • Lift weights or incorporate resistance training—it’s the fastest natural way to raise testosterone. • Address gut health and stress patterns—because if cortisol is high, testosterone will be low. • Clean up alcohol intake—men often see huge improvement here. “Once those foundations are solid, testing becomes meaningful. At that point, we can see the true picture—what the hormones are doing, what’s compensating and what needs targeted support. My philosophy is always: build the base first, then personalize the plan.” JANUARY 2 0 2 6 | C I TYL I FE STYL E . C OM / R I V E R C I T Y

Once she understands the root cause, she builds a simple, personalized plan. “My goal is always to help people feel like themselves again; not just manage symptoms, but truly understand what their body is trying to communicate.” For women who feel overwhelmed about where to begin, Kate reassures them that the first steps are surprisingly accessible. “We don’t start with a 15-step protocol or a pile of supplements. Hormone regulation begins with building the foundation, and, honestly, these are the steps that move the needle the fastest.” Those first steps include stabilizing blood sugar, prioritizing sleep, lowering inflammation, supporting gut health and managing stress. “If your body thinks it’s running from a tiger, your hormones will never feel safe enough to balance.” Kate teaches her patients how closely the gut and hormones interact. “Your hormones don’t live on an island. They’re responding to whatever is happening in your gut, your stress levels, your blood sugar, your sleep and even your nervous system.” Gut dysfunction, in particular, is widely misunderstood. “Gut dysfunction is one of the most common things I see, and what’s wild is how many people think their symptoms are ‘normal.’” Early signs include bloating, reflux, slow

H EA LT H Y LIF E ST Y LE | H E ALT H + WE LLN E SS

digestion, food sensitivities, anxiety, irritability, sugar cravings and fatigue after meals. “I tell them: ‘Common doesn’t equal normal.‘” Gut healing starts with stabilizing blood sugar, slowing down at meals and adding more fiber so the body can actually absorb and use what it needs. From there, small shifts like choosing less inflammatory foods, staying hydrated with minerals, walking regularly and supporting the nervous system create the conditions for digestion and hormones to level out. Kate’s approach is simple: clarity, consistency and habits that make the body feel safe enough to heal. And for those overwhelmed by restrictive diets? Kate offers a grounded perspective: “You don’t need a 40-step plan to start healing your gut. My philosophy is simple: make it doable and make it make sense. The basics done consistently will move you farther than the perfect protocol done for two weeks.” At the heart of her work is empowerment. “Your body just needs clarity, not chaos,” Kate says. “When you truly understand why your hormones are acting the way they are, everything becomes so much clearer, and so much more manageable.”

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