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The Health and Wellness Issue JA N UA RY 2 02 6

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LIFESTYLE LETTER

Here's to 2026! Hi neighbors, Happy New Year. Our Health and Wellness issue is here and trust me, it is packed with the good stuff that makes our community so special. Wellness is not just kale smoothies and gym memberships. It is the people, places and small choices that help us feel stronger, brighter and more supported all year long. We start with 431 Ministries, an organization that quietly changes lives right here at home. They show what real compassion looks like, and how a simple act from a neighbor can spark hope for a woman who needs it most. If your resolutions include feeling better in 2026, Williamson Health has you covered. From primary care to top notch imaging to orthopaedic care at the Bone and Joint Institute, they make it easy to get the expert help you need without the stress. We also visit Ankle and Foot Centers of Tennessee, where innovative care and a whole lot of listening help people get back to doing what they love. And for a little joy, meet Fluff and Boots, a local, stylish, purpose driven brand proving that wellness can absolutely include cozy spaces and happy pets. Cheers to a healthy, hopeful and connected year ahead. Warmly,

January 2026 PUBLISHER

Athena West | athena.west@citylifestyle.com AC C O U N T M AN AG E R

Karen Creason | karen.creason@citylifestyle.com S O C I AL M E D I A C O O R D I N ATO R

Stephanie krejci | stephanie.krejci@citylifestyle.com CONTRIBUTING WRITERS

Kimmie Morrison, Rachel Peck, Williamson Health

Corporate Team CEO Steven Schowengerdt President Matthew Perry COO David Stetler CRO Jamie Pentz

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

08 20

Featured

20 26 30 6

30 Departments

Turning New Year’s Resolutions into Reality

Williamson Health Offers Resources to Support Your 2026 Health and Wellness Goals

431 Ministries A local lifeline to grab

Paws & Purpose

Inside the Heart of Fluff & Boots

Mood Food

Eating To Boost Happiness, Calm, And Everyday Energy

Lifestyle Letter

Family Care HEALTH + WELLNESS

Get Active HEALTH + WELLNESS

Must See LOCAL SERVICES

Pet Friendly LOCAL SERVICES

Culinary Creations FOOD + BEVERAG E

ELEVATED BEAUTY,

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Turning New Year’s Resolutions into Reality Williamson Health Offers Resources to Support Your 2026 Health and Wellness Goals The beginning of a new year calls for fresh starts and resolutions focused on personal growth and well-being. But goals that start with good intentions can easily begin to feel overwhelming and unattainable without the proper plan. Having trusted experts by your side can make all the difference in turning resolutions into lasting lifestyle changes. If better health is your priority in 2026, look to Williamson Health to be your trusted partner this year. Whether your resolution is to create healthy eating habits, improve overall wellness or finally address lingering joint pain, your local healthcare system has the resources and specialists needed to turn your goal into a reality. With more than 2,400 employees across 30-plus locations and over 900 physicians and advanced care practitioners offering exceptional healthcare across 60-plus specialties and subspecialties, Williamson Health offers the convenient care and expertise needed to tackle obstacles standing between you and achieving your New Year’s resolutions. Championing Patients through Primary Care Maybe your 2026 resolution is to take charge of your overall health, but you aren’t sure where to start. With so much information available about the newest diet, latest exercise trend or viral stress relief method, it can feel impossible to determine the right first steps to achieving a healthier lifestyle.

ARTICLE AND PHOTOGRAPHY BY WILLIAMSON HEALTH

FAM ILY CA R E | HEALTH + WE LLN E SS

Regular checkups and baseline testing with a primary care physician are key to understanding your overall health and can help you know where to focus your efforts. Williamson Health makes this easier with convenient, trusted primary care that serves as the foundation of your wellbeing. With multiple primary care clinics across the county, Williamson Health is committed to championing patients at every turn. Offering both family and internal medicine, Williamson Health’s experienced providers are ready to meet your family’s full range of healthcare needs, including yearly checkups, sports physicals, screenings, chronic illness management, well-woman exams, care for emotional and mental health concerns, subspecialty referrals and coordination, telehealth appointments and more.

A trusted primary care physician is your greatest ally on the journey to better well-being, and Williamson Health’s primary care providers are some of the best available. Utilizing a patient-centered approach that focuses on early detection and personalized treatments, these physicians offer compassionate care, guiding each person past confusing information to reach their goals with confidence. Williamson Health’s commitment to patients’ well-being goes even further. World-class preventative imaging is simple and accessible with four state-of-the-art outpatient facilities across Williamson County that provide patients with a full range of high-quality imaging services. Conveniently located next to

The Williamson Health Turner-Dugas Breast Health Center, the award-winning advanced breast imaging and on-site breast biopsies help reduce wait times and increase coordination between physicians, ultimately streamlining the healthcare experience. You can be confident in your care. For over 15 years, Williamson Health outpatient imaging facilities have been recognized nationally as a top-tier provider based on exceptional patient satisfaction, delivering the expert, efficient service you deserve Supporting Goals with Specialized Care Perhaps your New Year’s resolutions are focused on specific health goals such as balanced eating or improved sleep. Williamson Health offers a wide range of expert specialists who can create step-by-step plans to reach your goals.

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Whether you want to manage your diabetes better or simply develop better eating habits, registered dietitians and certified diabetes care and education specialists are available to work with you one-on-one to help you make the best choices for your individual needs. Williamson Health also offers multiple nutrition education programs certified by the American Diabetes Association and a diabetes prevention program recognized by the Centers for Disease Control and Prevention. Additionally, Williamson Health's board-certified sleep medicine physicians are focused on helping you achieve better, more restful sleep. This dedicated team specializes in diagnosing and treating a wide range of sleep disorders, including insomnia, sleep apnea, narcolepsy, restless leg syndrome and more. With a nationally accredited sleep lab, Williamson Health Medical Group's team of specialists works with you to address the root causes of your sleep difficulties. With the right guidance and support, you can improve your sleep quality for a more rested and rejuvenated year. Overcoming Obstacles with Orthopaedic Care For those looking to kickstart a new exercise routine, address a lingering injury or better manage a chronic joint condition this year, Bone and Joint Institute of Tennessee has the resources and expert providers needed to help you overcome any challenge.

FAM ILY CA R E | HEALTH + WE LLN E SS

These board-certified and fellowship trained orthopaedists are skilled across multiple specialties, including foot and ankle, hand and wrist, elbow and shoulder, spine, joint replacement and preservation, sports medicine, general orthopaedics and fracture care. These specialists work in tandem with dedicated advanced practice providers, along with physical and occupational therapists, to provide each patient with a personalized care plan that fits the patient’s needs and goals.

With six state-of-the-art Bone and Joint Institute locations serving people across Williamson County, patients can access orthopaedic physician clinics, orthopaedic urgent care and physical therapy and occupational / hand therapy services closer to home. These satellite locations make it easier for patients to receive injury treatment and ongoing care, allowing them to stay on track with their resolutions.

Should further treatment, rehabilitation or surgery be necessary, patients can continue their care at Bone and Joint Institute’s main campus, which features a state-of-the-art ambulatory surgery center and an expansive, fully equipped physical and occupational / hand therapy center. Additionally, some Bone and Joint Institute procedures are performed at nearby Williamson Medical Center — both facilities are located next to each other on the Williamson Health campus in Franklin. Together, these locations provide coordinated, comprehensive orthopaedic care to support patients through every stage of their treatment journey. Whatever your health and wellness goals may be this year, Williamson Health wants to help you turn your resolution into a reality. With an extensive network of providers and specialists located in fully-equipped facilities across the county, Williamson Health is ready to help you become healthier and stronger this new year. Take the first step toward a healthier you – explore the full range of services and specialists at williamsonhealth.org and boneandjointtn.org.

JANUARY 2 0 2 6 | C I TYL I FE STYL E . C OM/TH OMP SO N S STAT I O N

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Life Reimagined

Real Patients, Real Transformations at Ankle and Foot Centers (AFC) of Tennessee ARTICLE BY KIMMIE MORRISON | PHOTOGRAPHY BY MEGAN HILL

G E T ACT IV E | HEALTH + WE LLN E SS

For many people in Williamson County, life changes not in a dramatic moment, but in the small steps they can no longer take. At Ankle and Foot Centers (AFC) of Tennessee, those steps are often where the healing begins. Dr. Jeffery Mitchell and Dr. Jamil Hossain have built a practice that blends advanced technology with a deeply personal approach to care. Patients range from infants and children, to athletes, grandparents and busy professionals who often arrive only after months or years of ignoring a problem. “A lot of the Franklin/ Williamson residents are parents of young children, who use us for foot and ankle pathology. We create a friendly and comfortable environment for both kids and parents to be treated for simple things… from warts to complicated ongoing problems like grown pains.” What they find at AFC Tennessee is a team that treats far more than a foot or ankle. They treat the whole person. “Whether it’s a lingering foot problem or an unresolved issue, many patients come to us because they haven’t been able to find answers elsewhere,” the doctors shared. Some arrive with symptoms that others have misunderstood or missed. “There have been instances where patients arrived with pain or symptoms that were misdiagnosed simply because their presentation didn’t fit the typical pattern.” Their work often begins with listening, not operating. Simple conditions are easy to spot. The challenge lies in the cases that require time, clarity and instinct. “Treating a straightforward sprain is easy but what we truly specialize in is diagnosing and treating

the out of the box cases where others have struggled,” they said. “In many of these situations, truly listening to the patient’s story and following every detail feels like detective work, piecing together clues to uncover the real problem.” When answers lead to healing, the result is shared progress. “The best part is working collaboratively with patients to find a solution. And when they ultimately become pain free, it’s a meaningful accomplishment for them, for us, and for our entire staff.” One of the most powerful transformations they see is in active retirees who worry their days of golf, hiking or traveling may be behind them. The practice has become known for minimally invasive surgery that shortens recovery time and reduces patient risk. “We’ve had many cases in which patients came to us with chronic problems that severely limited their mobility,” the doctors said, describing individuals whose wounds or deformities made even basic movement difficult. “In these situations, offering minimally invasive surgery became a life changing option.” For many people, recovery time dropped by more than half, giving them their freedom back. The success stems from a willingness to rethink what is possible. “The instruments used in minimally invasive surgery are designed for specific procedures, but by keeping their capabilities in mind and reimagining how we approach different pathologies, we’ve been able to achieve remarkable outcomes,” they said. “This innovative mindset has brought significant success to many of our patients’ lives.” Some cases require more than advanced tools. They require trust. One patient, a caregiver for older adults, had lived for years with worsening ankle pain that left her nearly unable to walk. She had seen multiple specialists but had never received a clear diagnosis. “By the time she reached our office, her deformity had progressed so far that even walking had become nearly impossible,” the doctors recalled. She feared surgery would end her ability to work.

“

“Treating a straightforward sprain is easy but what we truly specialize in is diagnosing and treating the out of the box cases where others have struggled,”

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The first step was understanding her condition correctly. “It was clear she needed surgery, but the most important step was arriving at the correct diagnosis,” they said. With a clear plan and her family included in every discussion, she agreed to move forward. “Not only were we able to correct the deformity and relieve her pain, but she ultimately returned to work and resumed the life she thought she had lost.” Technology is only one part of the equation. AFC Tennessee takes pride in designing treatment plans that fit the real world demands of the community they serve. “Many of our patients in the Franklin and Williamson areas are hardworking professionals who lead fast-paced lives and spend long hours on their feet,” the doctors said. To support this, the practice has many non-operative options including custom orthotics, laser therapy, and amniotic injections. If surgery is needed, advanced surgical techniques offered at the practice reduce both operating time and recovery. But the plan is never simply clinical. “We don’t just treat the foot and ankle, we treat the whole person,” they explained. They consider lifestyle, activity level, family plans and long-term goals. “Our patients feel comfortable enough to talk to us, and we give them the opportunity to be heard.” A key part of that is their staff, who the doctors describe as the heart of their environment. “Our incredible staff not only make patients feel welcome but also go the extra mile to ensure every need is met.” Rehabilitation is where many patients experience their first glimpse of a new life. “Rehabilitation after surgery is essential, and nearly all of our patients receive detailed guidance throughout the process,” they said. Education is central because a knowledgeable patient becomes an empowered one. Strong relationships with physical and occupational therapists ensure that each person receives continuous, high-quality support from the first step to the last. Sometimes the hardest part for a patient is simply deciding to seek care. “Our message is this: don’t wait,” the doctors emphasized. Foot and ankle pain rarely improves without attention because the body depends on the feet all day. “Think of it this way: your feet carry you through your entire life. Getting ahead of a problem before it grows can mean the difference between a quick fix and a long, difficult recovery.”

G E T ACT IV E | HEALTH + WE LLN E SS

Ultimately, restoring movement transforms more than the body. “The results we see are remarkable,” they said. Patients often gain renewed confidence, energy and momentum. They travel again, take on hobbies they missed and live with a freedom they thought was gone. For Dr. Hossain and Dr. Mitchell, AFC Tennessee is about more than treating symptoms. It is about building something lasting. “Our vision is simple but profound: to remain in this community, do good work, and build a sustainable practice grounded in honesty, integrity, and trust,” they said. “We are proud of what we created. It was not easy getting here, but we sure are glad that we are here.” And for the patients whose lives have been restored one step at a time, the feeling is mutual. AFCTennessee.com

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431 Ministries A local lifeline to grab

In Spring Hill and across Middle Tennessee, there are women quietly enduring hardship. They’re doing their best to hold it all together, but they feel stuck… without hope and without any idea about next steps. You’ve walked by her without knowing – a single mom at the grocery store trying to keep her kids safe. An older woman in the car next to you who is recovering from an abusive relationship. Your child’s preschool or middle school teacher, who is trying to hold it together after an unexpected loss. It’s for these women and more that 431 Ministries steps in for, offering more than physical aid. Their mission is simple but profound: to walk side-by-side with women who are hurting, and to help them build a path toward hope, stability, and independence. Every woman who seeks help is met with compassion, dignity and a community that truly sees her right where she’s at. The ministry began in 2018 after one couple opened their home to a mother and daughter in crisis. What started as an act of hospitality has grown into a movement of support, advocacy, and community-building. Today, 431 Ministries offers guidance, practical resources, and emotional support to hundreds of women each year. Their work is deeply relational, rooted in trust and genuine care, and it thrives because neighbors in Spring Hill and the surrounding areas choose to be part of it.

WHY COMMUNITY INVOLVEMENT MATTERS

431 Ministries is a local presence, not a distant organization. Their only office sits right here in Spring Hill, quietly serving

M UST SE E | LO CAL S ERVICE S

women who may be living just down the street. Many of the women they help have spent years feeling unseen. So when Spring Hill residents get involved, with time, talent and treasure, a sense of connection and belonging is restored and a recognition that they no longer have to take the next steps alone grows. This is what makes 431 different. Any woman can take part in the specific classes and life-skills training that 431 offers, but each and every woman is simultaneously offered an opportunity for deeper support through one-on-one guidance. Instead of focusing on a single issue, her dedicated Client Advocate walks with her through the whole picture of her life: her goals, her challenges, her past, her current choices, and even the beliefs that shape her decisions. Together, she and her advocate look at new options, build stability, and begin restoring the parts of her story affected by hardship. And the truth is, the need is greater than the staff can meet alone—even here in Spring Hill. That’s why the community is invited in to make a difference. Simple moments ripple outward: a conversation becomes encouragement, a shared meal becomes understanding, a mentoring session becomes a doorway to confidence, a new job, or a new future. These moments strengthen not only one woman, but entire families and the Spring Hill community as a whole.

HOW LOCAL RESIDENTS CAN HELP

Residents of Spring Hill, as well as neighboring areas like Williamson, Maury, Davidson, and Marshall counties, can support 431 Ministries in several meaningful ways.

“A ny woman c an t ake par t in t he speci f ic clas ses and li fe - sk ills t r aining t hat 43 1 of fer s , bu t each and ever y woman is simul t aneousl y of fered an oppor tuni t y for deeper suppor t t hrough one - on - one guidance.”

Volunteering time is the most hands-on way to help. Opportunities include offering career guidance or planning skills, as a Practical Advisor, providing childcare during classes, or just having a conversation during community events. For a more in-depth volunteer opportunity, Mentorship is another time investment that volunteers can offer. Most of the women served by 431 are navigating major transitions, and a mentor

offers encouragement, accountability, and a steady, compassionate presence alongside the dedicated Advocate. Providing meals for events or gatherings is a simple yet heartfelt way to show care. Whether preparing a dish, sponsoring a meal, or helping set up a community dinner, these acts create a sense of warmth and welcome at a time when many women need it most. CONTINUED > JANUARY 2 0 2 6 | C I TYL I FE STYL E . C OM/TH OMP SO N S STAT I O N

Finally, residents can also support the ministry with practical gifts or needed resources. This might include financial support, purchasing office or class supplies from a wishlist, or gifting an in-kind donation for a client or fundraising opportunities. These gifts are critical and help sustain and grow the programs that women depend on.

GOING BEYOND HOURS AND DONATIONS

Supporting 431 Ministries means offering more than help for today. It means offering belonging, dignity and hope for the future. Many of the women who walk through their doors describe

M UST SE E | LO CAL S ERVICE S

the ministry and the staff as the first place where they feel truly known, seen, and loved. When Spring Hill residents step into 431’s story, whether by mentoring, cooking a meal, donating items or finances, or simply showing up, they send a message that someone cares. They become part of a woman’s turning point. This is what makes 431 Ministries special. It isn’t built on programs alone; it’s built on people. And when a community chooses to love its neighbors in practical, personal ways, lives change. One woman, one family, one story at a time. 431house.org

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RESERVATIONS

Paws & Purpose Inside the Heart of Fluff & Boots To celebrate the brand’s first year, and its growing impact, we sat down with owner and local entrepreneur Ashley O'Bryan to talk inspiration, community, and the “pawesome” purpose behind Fluff & Boots.

WHAT INSPIRED YOU TO START FLUFF & BOOTS?

My first inspiration was the challenge of finding high-quality, cohesive lifestyle products for my own cats that were functional, comfortable, and aesthetically pleasing in my home. Outside of premium cat furniture,

most cat-centric products felt mismatched, hodgepodge, or overly quirky. I wanted to create beautiful products that were ethically made with premium, non-toxic materials to ensure durability, safety, and long-lasting comfort for both cats and their humans. My second inspiration was the idea of building a double-bottom-line business that could not only sell products, but also drive real change in the feline welfare space. I wanted to make a meaningful impact by supporting stray and feral cats, combating animal cruelty, and providing education and resources. By building a

ARTICLE BY MARIA DINOIA | PHOTOGRAPHY PROVIDED

P E T F R IE N D LY | LO CAL SE RVICE S

community of cat parents who share these values and “give a fluff” about felines, I knew we could work together to do so. Combining beautiful, functional products with a purpose-driven business is what really inspired me to start Fluff & Boots.

HOW HAS YOUR CONNECTION TO CYPRUS, THE "ISLAND OF CATS," SHAPED THE FLUFF & BOOTS STORY?

My connection to Cyprus is woven into the heart of Fluff & Boots. It’s where the real Fluff and Boots came into my life, and where I first fell in love with the resilience and charm of community street cats. I became a first-time purr-parent in Cyprus, and without that experience, I never would have realized the need for better cat-centric products. Cyprus reinforced a style that blends beautifully with harmonizing tones, clean lines, and an effortless sense of cozy luxury. There’s a natural warmth to Mediterranean spaces and a refined simplicity to broader European interiors that creates a feeling of balance, comfort, and calm while still playing with color. I wanted our products to reflect that same effortless, playful elegance with pieces that elevate a home without overwhelming it, and that feel as good to cats as they look to their humans. On a deeper level, my time in Cyprus sparked a passion for feline welfare and the importance of caring for stray and feral cats. The island taught me that all cats deserve comfort, love, and beauty in their lives, and that philosophy continues to shape everything we create.

AS A NASHVILLE-FOUNDED, FEMALEOWNED BUSINESS, WHAT DOES IT MEAN TO YOU TO BE PART OF THIS CITY’S CREATIVE AND ENTREPRENEURIAL COMMUNITY?

Being Nashville-founded means being part of a city that never stops hustling. For me, it’s a city where hustle meets heart in the sense that everyone is striving for their own success, yet still shows up for others with genuine support, sharing of resources and ideas, and a willingness to lift each other up along the way. The energy here is contagious, and it pushes me to innovate, collaborate, and grow Fluff & Boots alongside a kind-hearted community of creatives, entrepreneurs, and dreamers making bold ideas happen every day. CONTINUED >

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YOUR PARTNERSHIPS WITH ORGANIZATIONS LIKE THE NASHVILLE HUMANE SOCIETY AND NASHVILLE CAT RESCUE ARE CENTRAL TO YOUR MISSION. WHY ARE THESE COLLABORATIONS SO IMPORTANT TO YOU?

Fluff & Boots has always been about more than just products; it’s about making a meaningful impact for cats and the people who love them. Working with organizations that share our values lets us support cats in need, provide resources, and help build a community of cat parents who care just as much as we do. Engaging locally is especially important because it allows us to see the direct impact of our efforts, strengthen connections within our community, and inspire others to get involved through first-hand events and experiences. For me, it’s incredibly rewarding to see the tangible impact of these partnerships and to know that, together, we’re helping cats lead safer, happier lives in the Nashville area and beyond.

“My time in Cyprus sparked a passion for feline welfare and the importance of caring for stray and feral cats.” FLUFF & BOOTS IS CELEBRATING ONE YEAR! WHAT HAVE BEEN SOME OF THE BIGGEST CHALLENGES AND PROUDEST MOMENTS DURING THIS FIRST YEAR IN BUSINESS?

Being patient with slow, intentional growth has been a challenge. It’s easy to get caught up in the excitement of launching a brand and be tempted to make decisions that could lead to faster growth, but compromise our mission and business ethos. From day one, I’ve chosen to keep the business self-funded and influencer-independent, and to strive for authentic, meaningful connections with our community. We refuse to compromise on quality and ethics, or to put profit over purpose, and that commitment sometimes means progress takes a little longer. At the same time, hearing how much customers value the thought and care behind everything we make, seeing so many cats enjoy the products, and knowing our rescue initiatives are making a real difference and literally saving lives, are incredibly proud moments.

WHAT’S NEXT FOR FLUFF & BOOTS IN YEAR TWO?

In year two, we’re really focused on deepening the sense of community and the “we give a fluff” mantra that’s always been at the heart of Fluff & Boots. We’re planning more in-person events and experiences that bring cat parents together and celebrate the joy of living with cats. It’s important to create moments that help people connect, learn, and feel inspired. We’re also continuing to grow our partnerships in the feline welfare space and explore thoughtful ways to expand our product offerings while staying true to our mission of quality, ethics, and purpose. FluffAndBoots.com

P E T F R IE N D LY | LO CAL SE RVICE S

Ashley O’Bryan A dedicated pet parent, accomplished businesswoman, and innovator, Ashley O’Bryan is on a mission to support cats in need from her hometown of Nashville, Tennessee to her new backyard in Limassol, Cyprus.

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Offer only valid for new members (i.e., first time visitors, prospects, and missed guests) who sign up for Premier Membership. Member must complete 12 classes at his or her home studio within the first 30 days of membership to be eligible for a refund of member’s monthly membership dues. Member must contact his or her home studio to request a refund of the monthly dues within 30 days of membership purchase. OTbeat and other retail(i.e., salesfirst aretime not visitors, refundable. Standard cancellation apply asMembership. stated in theMember applicable Membership where membership purchased. Offer onlywearables valid for new members prospects, andmembership missed guests) who signpolicies up for Premier must complete Agreement 12 classes atforhisthe or studio her home studio within theisfirst 30 days Promotion where law. Orangetheory® and other Orangetheory® markscontact are registered trademarks of OTF IP Holder, LLC. ©ofCopyright 2023dues OTFwithin IP Holder, LLC and its affiliates.purchase. of membership to bevoid eligible forprohibited a refund ofbymember’s monthly membership dues. Member must his or her home studio to request a refund the monthly 30 days of membership OTbeat wearables and other retail sales are not refundable. Standard membership cancellation policies apply as stated in the applicable Membership Agreement for the studio where membership is purchased. Promotion void where prohibited by law. Orangetheory® and other Orangetheory® marks are registered trademarks of OTF IP Holder, LLC. © Copyright 2023 OTF IP Holder, LLC and its affiliates.

FOOD MOOD TIN EA

G TO B O O S

IN ESS

, CALM, AN

E N E R GY DAY

ARTICLE AND PHOTOGRAPHY PROVIDED

We’ve all had days when a cozy bowl of something comforting seems to turn everything around or when a sugary snack makes us feel great for ten minutes and then completely drained. While we often think of food in terms of calories or flavor, emerging research confirms something most of us have known intuitively: what we eat can dramatically influence how we feel. “Food and mood are deeply connected,” says nutritional psychiatrist Dr. Uma Naidoo, whose work highlights how the brain relies on key vitamins, fats, minerals, and amino acids to produce mood-regulating neurotransmitters. Serotonin, dopamine, and even our stress-response hormones are built from nutrients we consume. The good news? With a little intention, our daily meals and snacks can become simple, delicious tools for boosting emotional resilience, motivation, and an overall feeling of wellbeing. So what makes a food “mood-boosting”? Several categories play key roles:

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

• Omega-3 fatty acids, found in foods like salmon, walnuts, and chia seeds, support brain function and reduce inflammation linked to depression and anxiety. • Complex carbohydrates, such as oats, sweet potatoes, and quinoa, help stabilize blood sugar and allow serotonin production to run smoothly • Antioxidants, found in leafy greens, berries, and colorful vegetables, combat oxidative stress— one of the body’s hidden drains on mental clarity and energy. • Probiotics and fermented foods, like yogurt, kimchi, and kombucha, nourish the gut microbiome, which produces over 90% of the body’s serotonin. • Magnesium-rich foods, including bananas, legumes, and pumpkin seeds, help relax muscles and regulate the stress response. • Dark chocolate (in moderation), rich in flavonoids and mood-enhancing compounds, provides a measurable lift in positivity.

Mood food isn’t a diet but an approach to eating that recognizes the powerful relationship between our plates and our emotional well-being. We can still enjoy comfort foods, indulgences, and favorites, but by including more omega-3s, fiber-rich vegetables, probiotics, and antioxidant-packed ingredients, we’re giving our bodies the building blocks for resilience and joy. Whether you’re digging into a creamy golden soup, grabbing a chocolate energy bite between meetings, or starting the day with a mood-steadying breakfast, every nourishing meal is a small act of self-care. With the right ingredients, meals become more than just fuel. They turn into emotional nourishment. And incorporating these foods doesn’t require complicated shopping lists or restaurant-level cooking. Here are four easy, uplifting recipes designed to boost mood, sustain energy, and satisfy the soul.

THIS BREAKFAST PACKS OMEGA-3S, ANTIOXIDANTS, AND COMPLEX CARBS TO BALANCE BLOOD SUGAR AND SUPPORT CALM ENERGY THROUGHOUT THE DAY.

BRAIN-BOOSTING BLUEBERRY CHIA OVERNIGHT OATS Why it boosts mood: This breakfast packs omega-3s, antioxidants, and complex carbs to balance blood sugar and support calm energy throughout the day. Taking just minutes to prepare, this easy breakfast also provides plenty of fiber for digestion.

INGREDIENTS (SERVES 1): • • • • • • • •

½ cup rolled oats 1 tbsp chia seeds ½ cup Greek yogurt (or dairy-free yogurt) ½ cup blueberries (fresh or frozen) ½ cup milk of choice 1–2 tsp honey or maple syrup ¼ tsp vanilla extract Optional: walnuts, sliced almonds, or hemp seeds

INSTRUCTIONS: 1. In a jar or bowl, mix oats, chia seeds, milk, yogurt, and vanilla. 2. Stir in honey or maple to sweeten. 3. Fold in blueberries. 4. Cover and refrigerate overnight. 5. Top with nuts or additional berries in the morning. CONTINUED >

JANUARY 2 0 2 6 | C I TYL I FE STYL E . C OM/TH OMP SO N S STAT I O N

SALMON & SWEET POTATO NOURISH BOWL Why it boosts mood: Salmon is rich in DHA and EPA omega-3s, while sweet potatoes provide complex carbs and vitamin B6, a key nutrient for serotonin production. This bowl is grounding, filling, and wonderfully comforting.

INGREDIENTS (SERVES 2): • • • • • • • • •

2 salmon filets 2 small sweet potatoes, cubed 2 cups baby spinach 1 avocado, sliced Olive oil Salt and pepper ½ tsp smoked paprika 1 lemon, sliced Optional: pumpkin seeds for topping

LEMON-TAHINI DRESSING INGREDIENTS • • • • •

2 tbsp tahini 1 tbsp lemon juice 1 tsp honey 2–3 tbsp warm water Pinch of salt

INSTRUCTIONS: 1. Preheat oven to 400°F. 2. Toss sweet potatoes with olive oil, smoked paprika, salt, and pepper; roast for 25 minutes. 3. Season salmon with olive oil, salt, and pepper. Add lemon slices on top and bake for 10–12 minutes. 4. Whisk dressing ingredients until smooth. 5. Assemble bowls with spinach, roasted sweet potatoes, cooked salmon, avocado, and pumpkin seeds. 6. Drizzle with dressing and serve warm.

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

THIS BOWL IS GROUNDING, FILLING, AND WONDERFULLY COMFORTING.

DARK CHOCOLATE WALNUT ENERGY BITES Why they boost mood: Dark chocolate supports dopamine and serotonin release, while walnuts provide healthy fats to nourish the brain and stabilize energy levels. Keep these stored for the perfect afternoon pickme-up—no caffeine crash included.

INGREDIENTS (MAKES 10–12 BALLS): • • • • • • •

1 cup pitted dates ¾ cup walnuts 2 tbsp cocoa powder 1 tsp vanilla Pinch of sea salt 1 tbsp chia or hemp seeds (optional) 1 tbsp water if needed

INSTRUCTIONS: 1. In a food processor, blend dates until finely chopped. 2. Add walnuts, cocoa, vanilla, salt, and seeds and blend again. 3. Add a splash of water if mixture is too dry. 4. Roll into small truffle-sized balls. 5. Chill in the fridge for 30 minutes.

GUT-NOURISHING GOLDEN LENTIL SOUP Why it boosts mood: This soothing soup combines turmeric (anti-inflammatory), fiber-rich lentils, and gut-friendly spices to support digestion and mental well-being. Warm, hearty, and easy to digest, this soup is perfect for winding down after a long day.

INGREDIENTS (SERVES 4): • • • • • • • • • • • •

1 cup red lentils, rinsed 1 tbsp olive oil 1 medium onion, diced 2 carrots, chopped 2 cloves garlic, minced 1 tsp turmeric 1 tsp cumin ½ tsp smoked paprika 4 cups vegetable broth Salt and pepper Fresh lemon, for serving Optional: Greek yogurt or coconut yogurt for garnish

INSTRUCTIONS: 1.Heat olive oil in a pot and sauté onion and carrots for 5 minutes. 2.Stir in garlic and spices and cook 1 minute until fragrant. 3.Add lentils and broth, bring to a boil, then simmer 20 minutes. 4.Season to taste and finish with a squeeze of lemon. 5.Top with yogurt if desired.

JANUARY 2 0 2 6 | C I TYL I FE STYL E . C OM/TH OMP SO N S STAT I O N

THE HIDDEN LINK:

How Hearing Loss May Affect Brain Health

Most of us think of hearing loss as just an ear issue—but science tells a deeper story. It turns out, hearing plays acritical role in keeping the brain healthy and active. When hearing begins to fade, the brain doesn’t just miss out on sounds—it begins to work harder, using extra effort to fill in the gaps. Over time, this added strain can take a toll on memory, thinking, and even emotional well-being. Multiple studies now show a clear connection between untreated hearing loss and an increased risk of cognitive decline and dementia. According to the Lancet Commission on Dementia Prevention, untreated hearing loss is one of the most significant modifiable risk factors for dementia later in life.

Why? When hearing is impaired: •

The brain receives less stimulation, which can lead to shrinkage in key areas tied to memory and cognition.

•

People may begin to withdraw from social activities, leading to isolation — a known contributor to cognitive decline.

•

Communication becomes more difficult, increasing stress, fatigue, and mental load.

Early intervention matters. Thankfully, modern health care doesn’t take a “wait and see” approach anymore. Today’s comprehensive care includes regular hearing screenings, personalized treatment plans, and advanced technologies to help people stay connected and mentally sharp. Innovative hearing aids are now discreet, comfortable, and smart—adapting to your environment and supporting cognitive health by restoring access to sound. Tinnitus—ringing in the ears that can be both distracting and distressing—can also be managed effectively with tailored therapies and hearing solutions.

Protect your hearing. Protect your mind. If you’ve noticed difficulty hearing in conversations, increased fatigue during social interactions, or persistent ringing in your ears—it’s time to talk with your local hearing health care provider about a comprehensive hearing assessment and modern treatment options. Taking that first step today could make all the difference for tomorrow. Sponsored by HearTN

Health starts with hearing: You can’t care for your whole body if you’re not hearing all of it. Your health is more than steps counted, calories measured, or minutes meditated. It’s connection. Awareness. Engagement. And it all begins with hearing. Healthy hearing supports sharper thinking, better balance, stronger social bonds, and less stress. When sound fades, your well-being can fade too, often without you noticing. A simple hearing check can strengthen your whole health routine. Clearer hearing. Clearer mind. A healthier you. At HearTN, our licensed Doctors of Audiology take a whole-health approach to your hearing. With comprehensive evaluations, personalized care, and the latest hearing technology, we tailor every solution to your needs, your life, and your budget. We’re here to help you reconnect with the sounds — and the people — that keep you well. Comprehensive Services: From hearing evaluations to personalized treatment plans, we offer a full spectrum of services to meet your hearing needs. Personalized Care: Our team takes the time to understand your unique lifestyle and preferences, providing solutions that fit seamlessly into your daily routine.

FRANKLIN | SPRING HILL NOLENSVILLE | DICKSON TULLAHOMA | CHATTANOOGA TRENTON, GA

For our Franklin, Spring Hill, Nolensville, and Dickson Offices:

(615) 591-6410

For our Tullahoma Office:

(931) 393-2051

For our Chattanooga and Trenton, GA Offices:

Ongoing Support: Beyond your initial appointment, we’re here to provide ongoing support and guidance, ensuring your hearing health journey is a successful and fulfilling one.

(423) 870-9930

Make hearing a part of your wellness plan. Schedule your hearing health check today. Hear well. Live well.

info@HearTN.com www.HearTN.com

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Learn more about our emergency services at WilliamsonHealth.org or scan the code below.