INSPIRING ACTIVE LIFESTYLES SINCE 1996
Leslie Mouser
Caring for Herself so She Can Take Care of Others
WARM UP WITH HEALTHY SOUP
NOVEMBER 2020
5
TRAINERS WEIGH IN
ON HOME GYM MUST-HAVES
SUGAR IS NOT YOUR ENEMY
We know health and safety are on everyone’s mind right now. One of the best things you can do to stay well is to see your primary care provider. Regular care helps you manage chronic conditions and prevent problems before they become serious. Call Regional One Health today for an appointment. We’re making it safe and easy to get exceptional care, because your health is essential.
.org/primary-care
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1350 Concourse Ave., Suite 446 Memphis, TN 38104 901.881.1234
crosstowndentist.com
H+F NOV
20 20
22
ON THE COVER
16 Leslie Mouser,
Taking Care of Herself so She Can Take Care of Others
26 Trainers Weigh In on Home Gym 34 38
Must-Haves
Warm Up With Healthy Soups Sugar Is Not Your Enemy
PEOPLE +LIFESTYLE
8 Crosstown Dental Expands With New Name & New Location
10 Pro Health Membership Means House Calls & Monthly IVs, Vibe Foods Opens in Memphis
LIVING WELL
12 Tackling Stress Through Hormone & Aesthetic Wellness
COACH’S CORNER
14 Warm Up to Face the Cold of Winter Workouts
FIT MEMPHIS
18 Hugh Balthrop, Staying Fit with Sweet Temptation
20 Tara Miller, She Got Cancer, But This Lady is A Fighter
22 Justin Rimer, Local Music Producer Tunes Body For Healing
24 Dale Sanders, 85, Earns Third World Record
FOOD+NUTRITION
30 Butternut Squash Lasagna 32 Chicken & Zucchini Meatballs With
32
Loaded Rice Salad
IN EVERY ISSUE
6 Starting Line 40 Weekend Warrior: Dana Horgen, Runner and CrossFitter
42 Weekend Warrior: Casey Hyneman, 2
44
Runner
Photo Finish: Wolfman Duathlon
On the Cover: Leslie Mouser Photo by Tindall Stephens
SAFELY SOCIAL
800 E. Pkwy S. | Memphis, TN
We’ve adapted the layout of our facility to keep you safer while you exercise.
JOIN US at krocmemphis.org
“Excellent facility
to work out. Great gym, great staff, great child care and classes offered. Check it out, you won't be disappointed. – Matt S.
”
Laurenne Hom
24 Years and Running Strong
Editor in Chief Laurenne is a full-time editor and freelance Sr writer who loves to spend time outside with her (great big fluffy) dog. Surfing, cycling, and pilates are her favorite ways to stay fit when she can pull herself away from work. She’s always up for something deep fried.
Amy Goode
Photographer
Zoë Kirchoff
Tindall has been shooting for over 20 years, specializing in weddings and portraiture. She is a super busy mom of three teenagers,wife of a Memphis firefighter/Paramedic, and entertainer of two boston terriers …among running a full time photography business. Tindallfarmerphotography.com
Social Media Editor Zoë is a Saint Louis native and recent graduate of Rhodes College. When she’s not trying to squeeze a workout into her busy schedule, Zoë loves trying new food, taking walks in Overton Park, and hanging out with her two cats.
Halle Griggs Contributing Writer A graduate research assistant by day and Bikram Yoga instructor by night, Halle is currently pursuing her Ph.D. in Rhetoric, Writing, and Technical Communication at The University of Memphis. She enjoys reading, running, blogging, fall weather, and a glass of red wine.
Contributing Writer
4
901.218.4993 CONSULTANTS
Editor in Chief Laurenne Hom
Tindall Stephens
Lucy is a native Memphian and marketing professional currently working at ServiceMaster. An avid runner, she enjoys participating in 5Ks and running on the Green Line with her German Shepherd, Samson.
amygfitness@comcast.net
Advertising & Marketing Amy Goode 901.218.4993
Publisher Amy is passionate about growing the health and fitness community, as she’s done for the last 25 years. Along with triathlons, cycling tours, and road/trail races, she’s marked off several bucket list marathons in Chicago and New York City. When not working out, she is always looking for the best cheat meal.
Lucy Harrison
Publisher Amy Goode
Kelsey Lawrence
Contributing Writers Kate Lyman Halle Griggs Caroline Pruente Andrea LeTard Kristen Rosania Almetria Turner Emily Turngren Graphic Design Brian Williams Photographers Tindall Stephens
648 Riverside #421 Memphis, Tennessee 38103 Send articles and photos to amy@memphishealthandfitness.com H+F reserves the right to edit all materials for clarity, space availability and suitability for publication. First copy free, additional copies, $1. Mailed subscriptions: $25 per year. Back issues, $5. Memphis Health + Fitness Magazine does not knowingly accept false or misleading advertising or editorial content, nor does Publisher assume any responsibility should such advertising or editorial appear. Readers are encouraged to notify Publisher when they suspect false advertising. All rights reserved. Copyright © 2020.
facebook.com/ MemphisHealthFitnessMag @MemHealthFitMag
Contributing Writer An award-winning journalist with a love for outdoor adventure, Kelsey is a Memphis-based freelance writer who enjoys telling stories that inspire others to get outside and explore beyond their comfort zones. She enjoys camping, hiking, yoga and winter waterskiing. She did grow up in North Dakota, after all.
please recycle
Read us online at memphishealthandfitness.com
MEMBERS ELIGIBLE FOR HOUSE CALLS BY A REGISTERED NURSE
WELCOME TO FIST BUMP SEASON IT’S THAT TIME OF YEAR AGAIN. WE’RE ALL BEING A LITTLE MORE CAREFUL THESE DAYS AND HOUSE CALLS MAKE THAT A BREEZE. BECOME A PRO HEALTH MEMBER AND WE’LL COME TO YOU!
We also should all focus on the important global movement toward strengthening our own immunity and taking responsibility for our own individual health. One thing we know about any illness is that an optimized immune system is your best defense. We see house calls as a major benefit to community health. If we can see patients at home we think this is highly beneficial to the health of individuals and the community at large. When we make house calls, we strive to keep our patients safe in their homes and take all precautions we would take in the clinic.
3445 Poplar Ave #18 Memphis, TN 38111 901-417-6551 prohealthmemphis.com
STAR TING LINE
HOME GYM INNOVATIONS Gym Box Home Gym on Kickstarter An entire home gym that fits into a 4-foot box. Perform over 165 exercises you would get with free weights, a weight bench, pulley machines, and more—for less than the cost of a smartwatch. Starts at $289.
Yes, back this project!
Tonal is the Peloton of Strength Training
Get Moving Around the House
If you love the sleek performance of Peloton Bikes or Treads
Finish sprucing before the holidays with these chores
with cardio workouts on demand, then Tonal is the next tool
that get your heart rate up and burn extra calories.
for your home gym. The wall-mounted touchscreen houses electromagnets that creates up to 200 pounds of resistance. With built-in digital classes, you lean down or bulk up. Starts at $2,995. Tonal.com
Beginners Beware! Without a live trainer, there’s no one to correct your form.
Calculations based on men weighing 187 lbs and women weighing 160 lbs
FALL IN LOVE WITH THESE COCKTAILS
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q Dash of bitters q Orange for garnish
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Tanduay Fall Classic q 2 oz Tanduay Silver Rum q 4 oz apple cider
q Dash of bitters q C innamon, sugar, apple & star anise to garnish
Rim a rocks glass with cinnamon sugar. Add the liquids to a shaker with ice. Shake and strain into the glass. Garnish with apple slices and star anise.
FIT PET Sponsored by:
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At 12, this pup still still loves taking walks around downtown and visiting Tom Lee Park. He loves to snack on Whimzee Bones from Hollywood Feed.
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PEOPLE+LIFE ST YLE
Crosstown Dental Group has a new name and a new location! Almost three years to the day of opening our first location, Crosstown Dental Group is opening our second place. Dr. Daniel Bird had a vision to make a dentist office that breaks all conventions of expected dental experiences. The initial office on the fourth floor of the Crosstown Concourse embraced contemporary design, modern music, and a waiting room (that is never used). All of these details make Dr. Bird the self-proclaimed “Undentist.” With the expansion, we’re updating our name! As one of the original tenants at the Crosstown Concourse, we embraced our location and what it stands for—unique innovation. That idea has allowed us to expand and grow. To avoid confusion with two locations, we’re going by CDG. As always, service and treatments are fast at CDG. You are taken back as soon as you arrive. Crowns take one hour. Treatments that could take multiple visits that are weeks in between, take hours at Crosstown Dental Group. It’s all possible with the best technology and the most efficient processes. Dr. Bird is also welcoming another dentist to the business. Dr. Jessica Jordan started in May, and the two dentists will swap weeks at the Concourse and Highland Row locations. The new CDG location is on Highland Avenue in Highland Row. The address is 431 South Highland Avenue, Suite 115, Memphis, TN 38111. The web address is the same: Crosstowndentist.com
Photo by Jay Adkins
HEALTHY STARTS HERE.
START YOUR JOURNEY WITH THE Y
YMCA MEMBERSHIP BENEFITS: No contracts. Ask staff about our 30-day cancellation policy FREE unlimited group exercise classes, water exercise and indoor cycling FREE access to indoor and/or outdoor pools FREE child-watch (while you work out) 8
at ymcamemphis.org
ymcamemphis.org 11 area locations
Exceptional Medical Care from the area’s most innovative clinic.
• Precision Health and Wellness. • Acupuncture. IV Infusion. X-ray. Lab. • Same day appointments. No waiting room. • Swift and secure COVID-19 testing. Special group pricing. • “On demand” at $155 per visit. Membership starting at $30/month.
Laurelwood 4576 Poplar Ave. | Memphis, TN 38117 901.701.7010 |
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PEOPLE+LIFE ST YLE
Pro Health Membership Means House Calls and Monthly IV for Preventative Care Remember the days when doctors would come to your house for a medical house call? Well, those days are back. As we adapt to the new normal, one thing is for certain: more and more people want services delivered to their doorstep. That is where Pro Health comes in. Once you become a member at Pro Health, you are eligible for medical house calls at certain levels. Pro and All Pro members can have a registered nurse come to their home for a sick visit or to administer an IV. This service launched in June, and the response has been amazing. The cost of the memberships are basically negated by the fact that you receive one free IV each month with the Pro membership and two free IVs each month with the All-Pro membership. An optimized immune system is your best defense against getting sick. And seeing sick patients at home minimizes exposing other people. When making house calls, Pro Health strives to keep patients safe in their homes and take all precautions that would be taken in the clinic.
Pro Health is proud to continue to be a trusted resource for proactive healthcare. For more information, visit Prohealthmemphis.com/memberships.
Healthy Food & Good Vibes Vibe Foods is a family-owned superfood bar that specializes in smoothie bowls, smoothies, bone broth, superfood coffee, superfood lattes, stevia-sweetened lemonade, wellness shots, and kombucha on tap. They were founded in Lone Tree, Colorado in 2017 by owner Shannon Weston. Vibe Foods is all about eating healthfully to be the best version of yourself. The concept originated from the idea that food is medicine. Shannon’s son faced many health issues early in life that were solved through eating well. They’re sharing that same philosophy with delicious high-quality ingredients at their 2nd location, now open in Memphis at 3139 Poplar Avenue, just across from East High School. Stop by for some healthy food with a side of good vibes! 10
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LIVING WELL By Dr. Susan Lacy FACOG
Tackling Stress Through Hormone & Aesthetic Wellness As we get closer to living a year under pandemic protocols, we have adapted to a new normal: wearing masks, videoconferencing, and carefully considered social interactions. These stressors, along with an uncertain future, are taking a toll on our sense of well-being and wellness. Stress also causes issues with hormones, which can manifest as blemishes on skin as well as weight gain and fatigue. While we cannot always change our circumstances, we can make adjustments to be healthier and happier. Those adjustments can be internal, but they can also be external. Focusing on your hormonal and aesthetic issues can be an important part of improving well-being.
Common symptoms of hormonal issues: • Fatigue
• Decreased muscle mass
• Poor energy
• Hot flashes
• Decreased libido
• Night sweats
• Weight gain
• Sleep disturbance
Some people are wary of hormonal treatment and are fearful of the risks associated with hormones. The reality is that many men and women can benefit from hormonal management, which is safe and effective. The first step in treatment involves a comprehensive evaluation and consultation with a healthcare provider who is familiar with hormone management. An individualized treatment plan addresses your unique issues and helps you get back to feeling vital and energetic. While hormone treatment helps address your appearance from the inside, it’s also important to treat aesthetic concerns directly. Cameras on phones and computers don’t always capture the best angle or show us in the best light, often highlighting imperfections when we meet virtually. Having peace of mind about your appearance can do a lot for your well-being. When you’re confident and enjoy interacting with the world, it can have a profound impact on mental health.
Aesthetic treatments can help with:
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• Dull/dry skin
• Wrinkles
• Skin discoloration
• Sagging skin
• Acne and Acne scars
• Stretch marks
While the world deals with some real challenges, small improvements to your every day and focusing on your personal well-being can help with how you deal with stress. Eating well, getting rest, and exercise are all important. Appropriate vitamin supplementation, particularly with Vitamin D, can also be helpful. Addressing hormonal and aesthetic health may also prove to be a significant step on the path to feeling like the best version of you. Modern Gynecology & Reproductive Health specializes and focuses on working with patients to address hormonal and aesthetic concerns. They take the time to find the right treatment protocols to help people feel like the best version of themselves. MORE Aesthetics, a new division within Modern Gynecology & Reproductive Health, uses the most cutting-edge skincare treatments, including the Opus Plasma skin resurfacing device as well as custom-created skincare products to provide the best options for clients.
Dr. Susan Lacy is a Gynecologist practicing in Memphis for over 20 years. She attended Johns Hopkins Medical School and completed OB-GYN Residency at the University of Tennessee Memphis. Dr. Lacy created Modern Gynecology & Reproductive Health in 2019 in response to a need for more accessible gynecologic healthcare, transgender care, fertility services, and general wellness. She is excited to bring an innovative approach to reproductive care in Midtown Memphis.
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That mammogram can’t wait any longer. We’re taking important safety precautions. So you can do the same. We consider your safety our top priority. That’s why we’re taking additional precautions to ensure that you feel safe for your mammogram visit. An annual screening is a crucial step in preventing breast cancer. So to help keep us all healthy, we’re conducting temperature checks prior to entry, providing masks and sanitizer, disinfecting frequently and performing mammograms in areas apart from COVID-19 patients. It’s our way of helping improve every life we touch. To schedule your mammogram at one of our five locations, call 901-516-9000 or visit MethodistHealth.org/BreastHealth for more information.
Cassandra Howard, MD 13 20-MLB-083_AD_9x5-5_MemphHF_BreastCancerMnth_r1.indd 1
9/24/20 11:25 AM
COACH’S CORNER
Warm Up to Face the Cold With winter approaching, it can be daunting to begin or even just maintain a workout routine. Significant weather excluded, there is no reason to stop outdoor workouts. Your movement of choice—running, hiking, cross-training, or other—is doable with a little preparation.
Dress the Part Layer to stay warm, but do it the right way. It is also important to stay dry. Always start with a moisture-wicking base layer, followed by additional mid-layers. Depending on the weather, an outer layer that blocks the wind or rain may also be necessary. Remove layers as you need to prevent oversweating. Because heat is lost quickly through the body’s extremities such as the hands, feet, and head. Gloves, moisture-wicking socks, and headgear are just as important as the layers on the body.
Don’t Skip the Warmup In addition to being a cornerstone of any great workout, properly warming up is incredibly important in cold weather. It can reduce risk of injury by preparing and stretching muscles for rigorous movement. Start with moderate bodyweight exercises. The goal is to move the body through a full range of motion while increasing blood flow. While it may not be necessary during warmer months, airways need to be warmed up too. In the cold, lungs and airways tend to constrict when strained. Include deep tempo-breathing into your dynamic warmup routine. Inhale and exhale for 2 counts each. Repeat for 3 counts each. Continue increasing to a challenging, but manageable count.
Make Smart Choices 1. W ith less daylight, make sure you can be seen. Wear bright colors, reflective accessories, and lights—especially if your workout takes you on streets. 2. B uddy up when you go outdoors. Someone having your back during early-morning or late-nights routines makes it safer—and more fun. 3. Hydrate! Even if it’s cold, your body still loses water during exercise. 4. P rotect your skin with sunscreen and lip balm. It’s still easy to get sunburned in the cold. Exercising in the cold is that much easier if you’re prepared for all the obstacles. Give yourself every advantage to be successful as possible to maintain your health.
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Wes Ashcraft is a Program Director at the YMCA, and has served as a personal trainer, group exercise instructor, and Wellness Director. He holds specializations in Weight Loss, Performance Enhancement, Corrective Exercise, and Nutrition through the National Academy of Sports Medicine, which he has used to help many people on their fitness journeys. Wes stresses the importance of balance while creating small but effective changes to achieve your goals.
COACH’S CORNER
5-Minute Warmup for Any Type of Workout Bonus: Incorporate the deep tempo breathing during each of these exercises.
Exercise
Reps
Tips
Bodyweight Squats
8-10
Slow and full range of motion
Hip Circles
8-10 each side
Think hula-hooping
Forward Leg Swings
8-10 each side
Controlled forward and backward swinging of each leg
Side Leg Swings
8-10 each side
Controlled side to side swinging of each leg
Core Twists
10 on each side
Think swinging a baseball bat in both directions. (let the back foot rotate on each twist)
YTA’s
8-10
With your arms, lift and move them through the letters Y, T, and A with the palms facing up
Pushups
8-10
Elevated if needed. Slow and full range of motion
High Knees
30 Seconds
Light feet, making as little noise as possible
Butt Kicks
30 Seconds
Tall posture, with controlled movements
Refresh your unique style.
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Located inside of Crosstown Concourse A Southern College of Optometry Clinical Facility
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MEMPHIS FIT
By Kelsey J. Lawrence Photo by Tindall Stephens
Taking Care of Herself so She Can Take Care of Others
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MEMPHIS FIT
Everyone who gets out for an early morning run or to the gym after an exhausting day of work has to have a compelling “why” that motivates them. For 48-year-old Leslie Mouser, that’s her five kids—one of which needs her more than most. Gio came into the Mousers’ life seven years ago when he was just six months old. “Our youngest daughter is adopted from China, so we already had a heart for adoption. We started doing foster care, not planning to adopt again,” Leslie explains. The Mousers got a call from their social worker just before Thanksgiving in 2013. “We don’t expect him to live through the weekend, but if he does, he needs somewhere to go,” they were told. He was a perfectly healthy baby boy before suffering abuse that led to brain surgery, which caused blindness and a multitude of other disabilities. However, it was still an immediate “yes” from Leslie and her husband Kenneth. The sweet little boy turned their world upside down. It was a two-year journey of surgeries, countless therapy appointments, and a distressing two-week period when Gio went to live with relatives in North Carolina. “We didn’t want to keep him from a blood relative if that was going to be best for him,” Leslie recalls. But they got an emergency call from the family, and Kenneth made a 30-hour roundtrip to bring the little one back to safety.
“I’ve got somebody who is counting on me for the rest of his life, and I don’t want to let him down,” Leslie says. “While I am getting older, my son is only getting bigger, faster, and stronger.” Jane’s Gym in Olive Branch is like a second home. It’s where she exercises and enjoys much-deserved social time with women who have become some of her best friends. Leslie focuses on high-intensity interval training (HIIT) classes and workouts that incorporate light weights and a high number of reps. She has a realistic view of things: “I’m in a race against time, and my body needs to carry me through forever.” By extension, Leslie also makes it a priority to help her kids stay active. It also helps that Leslie’s husband, Kenneth, enjoys working out, too. In fact, some of their best times are spent doing an exercise class together or enjoying each other’s company in the great outdoors. “We’ll have a date day while the kids are at school, and we’ll go to Shelby Farms and walk the trails or mostly just be active together,” she says.
Despite her family’s support, Leslie recognizes that being a mom of a special needs kid can be lonely. She’s a superhero to a young boy, trying to “protect him from a world that doesn’t understand him.” While extremely rewarding, she says that moms can often feel invisible. The community at Jane’s Gym has helped her find that extra bit of acceptance and encouragement from other mothers. “There’s no judgment on anyone who’s not doing the high-impact moves. You take the modifications and people cheer you on.” Leslie brings her deep well of compassion and willingness to be a cheerleader with her. “Everybody has a story and you might not have a clue what they’re dealing with. It doesn’t cost anything to say, ‘You go girl!’” Leslie’s story is a great reminder to all moms who try to show up as their best selves for their kids every day. “I’ve realized that it’s not just about being physically in shape. You’re going to benefit physically, emotionally, and mentally—and that is something you can take home to your family.”
“I work out so I can care for my son.”
“It really was an answer to a prayer because we said, ‘We have to see. We have to see clearly that we’re doing the right thing by keeping him,’” Leslie says. When they got that phone call, they knew, “He’s ours.” The Mousers moved to make Gio officially a part of their family. He has two sisters and two brothers: Grant (23), Lydia (22), Will (21), and Ella (16). Leslie tries to block out a couple hours each day after dropping off Ella and Gio at school to get in a workout (or two).
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MEMPHIS FIT
By Halle Griggs Photo by JoLaura Bell
Staying Fit With
Sweet Temptation There’s a reason most of us shouldn’t own bakeries or pizza shops or ice cream parlors—we simply don’t have the self control. However, this former art gallery owner and Washington D.C. transplant has found the perfect balance of indulging while also keeping his family fit and healthy. Hugh H. Balthrop, 48, owns Sweet Magnolia Gelato, and they do things a little differently. The product is made using milk and cream from grass-fed cows that are local as much as possible. Flavors come from natural ingredients from farmers he knows by name. The result is an award-winning sweet, creamy dessert that most people find irresistible. Starting a risky venture is never easy, but Hugh has had a great support system: his wife Erica of 21 years, and three children: Ayinde (18), Mhina (15), and Emeka (12).
As someone who’s focused on health, what made you want to open a gelato shop? I’ve always had an entrepreneurial spirit, developed at an early age. I saw an opportunity with gelato where no one else was in the market and I decided to dive in after lots of research, and there were a few things that I decided to do differently. On average, our gelato is right at 8% fat and our sorbets are fat and dairy free. It’s a great alternative to traditional American style ice cream where the fat content is 10%–18%.
Describe your journey with health and fitness. I started smoking cigarettes as a teenager and noticed this was affecting my health negatively. Instead, I went to my local Boy’s and Girl’s Club and started boxing. After this, I joined a local tennis team then started swimming and jogging regularly. In my early twenties, I joined a cycling group, and I continued jogging until I suffered a knee injury that required arthroscopic surgery.
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What do you typically eat (besides gelato)? I have a gluten allergy so there’s that. I try to eat clean and organic, free range, and local as much as possible. Our manufacturing facility is in walking distance to a great farmers market, so I’m in there practically everyday. I usually shop there for Sweet Magnolia and my family. I eat smoothies, fresh juices, lots of cruciferous veggies, tropical fruits, free-range chicken and beef, wild caught fish, and gelato everyday!
How do you stay fit with all of the temptation? Extreme discipline! I exercise every day and do a variety of biking, elliptical, push-ups, sit-ups, and heavy bag cardio. I also play basketball, baseball, and soccer with my kids.
How do you keep your family healthy despite being around gelato all the time? My entire family is pretty active. All of my kids play multiple sports, and my wife runs marathons. She’s an OB-GYN and is in the O.R. two to three times a week at 7 am. When she is not doing surgery, she running or exercising at 5 or 6 am. Therefore, I am the home chef and love to cook and entertain. I just try and make sure we eat balanced meals.
How did you come up with the name Sweet Magnolia? One day, my daughter and I were walking holding hands in our front yard and it was that time of year when the fragrance of the Magnolia flower was in full bloom. The name hit me like a ton of bricks at this moment. It was divine inspiration.
MEMPHIS FIT
How do you go about choosing flavors? I have to always keep the basics in stock: Vanilla, Chocolate and Cookies and Cream, and traditional Italian flavors such as Stracciatella, Tiramisu, and Pistachio. We love putting a southern twist on our flavors, such as Banana Pudding, Whiskey and Pecans, and Muscadine Sorbet. We do not have a set flavor list because we are always experimenting with new recipes. We have made 300 flavors and counting to date!
What are your favorites? Pistachio, Lemon Custard, and Vanilla Cherry Chocolate
How has COVID-19 affected your business? Our wholesale business sales decreased by 70%, and we had to pivot to selling primarily retail to-go pints.
Check out Sweet Magnolia at Puck Food Hall on: Wednesdays and Thursdays (noon–8 pm), Fridays and Saturdays (noon-10 pm), and Sundays (noon-5pm). For more information on Sweet Magnolia, or to find a pint, visit Sweetmagnoliagelato.com. @sweetmagnoliagelato 19
MEMPHIS FIT
By Lucy Harrison Photo by Tindall Stephens
She Got Cancer, but
This Lady is a Fighter
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MEMPHIS FIT
Tara Miller, 38, is kicking butt. She’s an active mom of three and entrepreneur who’s completed a full marathon and several half marathons in her spare time. “My husband and I are huge advocates of staying active, eating healthy, and encouraging our kids and the kids we teach to do the same.” She and her husband Steven own Midtown Taekwondo, and she’s a seventh-degree master black belt.
“My doctors told me numerous times that my cancer journey and treatment were so much easier on my body because I was active and healthy going into it.”
do it first to see how the tumor responded to treatment. Her first round of chemo started in late October.
With a strong support system (including friends who went through a similar experience), she healed quickly.
Despite the physical toll, Tara remained active. “There were definitely days that were harder than others because my energy levels would be down, but I was determined to continue exercising the whole time,” she says.
Once Tara was cleared to resume working out, she jumped back in with both feet. She currently works out every day, often twice a day, because it helps her feel like her old self again. She runs and does taekwondo three to four days per week and works on strength/functional training and HIIT, each three days a week. When she needs to slow down, she does an active recovery day and walks 3–5 miles.
In fact, Tara ran the Sylamore 25K Race in Arkansas in February just a few days after a chemotherapy treatment. She also trained for the 70.3 IRONMAN that was scheduled to be held in Memphis in October. “My doctors told me numerous times that my cancer journey and treatment were so much easier on my body because I was active and healthy going into it,” Tara says. She underwent her bilateral mastectomy in June of this year. Going into it, she was most nervous about the recovery process and how long she would be sidelined.
Ultimately, this experience showed Tara how important it is to model a healthy lifestyle for her children, the kids she teaches, and her friends. “Exercising, eating clean and healthy foods, and getting rid of toxic chemicals are so important to improving our quality of life,” she says. “If we can teach it to the next generation, we can hopefully start to make a change in the prevention of this rapidly growing disease.”
Running her business, homeschooling her children, and staying active was the normal routine until last June. “I discovered a bump on my chest, and I thought it was a knot in my pectoral muscle from working out,” she says. But after several weeks, the knot remained, and Steven finally convinced her to go see a doctor. The doctor was initially unconcerned because breast cysts aren’t uncommon. A diagnostic mammogram was recommended just in case. However, the mammogram and ultrasound revealed that the situation might be much more serious than she imagined. “I’ll never forget what [the radiologist] said, ‘I don’t like what I see, and I’m calling it cancer until proven otherwise.’” The radiologist’s gut feeling was right. In September 2019, Tara was diagnosed with breast cancer and had to undergo chemotherapy followed by a double mastectomy. Since the cancer was found in multiple areas, a simple lumpectomy wasn’t a possibility. Often chemo is done after surgery, but Tara’s doctor wanted to 21
MEMPHIS FIT
By Lucy Harrison Photo by Tindall Stephens
Local Music Producer Tunes His Body for Healing Memphis-based Apple Music producer and Crosstrax Studio owner Justin Rimer, 46, has dedicated most of his life to music. He is a Grammy-nominated artist with 20 Billboard Top-40 singles under his belt and toured from 1995 until 2011, working as a sound man and performing with his band Breaking Point. Eventually, he settled down to open Crosstrax Studio and produces for bands like 12 Stones (Christian rock). His success in music and on the road took its toll on his body. “My body was just beat up from all the constant travel, living on a tour bus. And my diet was very poor,” he explains. As a result, Justin dealt with a variety of health issues such as Type 2 diabetes, high cholesterol, and liver damage. Doctors wanted to prescribe him medicine as treatment, but Justin opted to take matters into his own hands in 2017 and started his journey towards wellness.
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Step one? Hire some help. Justin worked with local trainer Daavon Grayson, who taught him about the two key factors to living a healthy lifestyle: proper training and proper nutrition. Justin’s current fitness routine starts with fasted cardio first thing in the morning, followed by lifting weights for 45 minutes five to six days each week.
MEMPHIS FIT
He pairs that with a diet that includes five to six meals per day. He goes with lean protein (ground turkey, fish, or chicken), a vegetable, and a complex carb (usually rice or sweet potatoes). Justin even went vegan for most of 2019 but started including meat back into his diet this year. “I think switching up what you eat is the key to staying on the right path,” he explains. “You need to still have fun with what you eat to really enjoy the process.” After roughly a year of consistently focusing on his health and fitness, Justin’s previous health issues disappeared without using medication. In his own words, “Proper nutrition and exercise proved to win in the end.” Although he drastically changed his physical appearance, Justin considers his mental transformation more important. “I learned so many things about myself and about life in the process,” he says. “I learned that pushing yourself far beyond your wildest expectations will open up a whole new way of living—not only for your body but also for your mind.” Justin stays motivated to work out by using his morning runs for more than just exercise: they’re more of a praying and meditation time. “Every morning, I wake up so excited that I get to go outside and feel God’s presence,” he says. “I’m able to focus and get in the mindset that no matter what problems or trials the day may bring, I’m mentally prepared to take on whatever comes my way.”
“Proper nutrition and exercise proved to win in the end.” Juggling fatherhood, a busy career, and a dedicated workout regimen is tough, but it’s all about balance. His key to staying on track is working out and preparing his food for the entire day every morning. After days, months, or years of not prioritizing your health, it can be intimidating to get back in the gym or alter your diet. Justin’s journey is a testament to the idea that getting healthy isn’t a quick fix; it’s about making health and fitness a lifestyle. “So often we are looking for that end result and don’t focus the process of transformation,” Justin says. “Enjoy the journey of becoming a healthier and better you.”
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MEMPHIS FIT By Kelsey J. Lawrence
Memphis Hiker, 85, Earns Third World Record with 48-mile Grand Canyon Trek
A phone call from his wife almost ended 85-year-old Dale Sanders’s third world record attempt before he even hit the trail. At 7:50 am on Oct. 5, just moments prior to embarking from the South Rim of the Grand Canyon, his wife told him, “I know what it is. I’ve already been to the emergency room. You go on and hike.” Ahead of him he faced a 4,520-foot descent to Bright Angel Campground not knowing exactly how his wife fared.
“It was a really bad, rough, challenging start,” he says. “There are no communication services of any kind. I did carry a spot tracker so I could send an emergency signal if I had a problem, but there was no way for her to reach me if she had a problem.” As she did three years earlier during his record-breaking thru-hike of the Appalachian Trail, his biggest supporter still urged him to continue. “She said, ‘No. You’ll never forgive yourself. You’ve got to finish it,’” Dale
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remembers. “After that, there was no way I was going to quit.” The same perseverance that earned him the nickname Grey Beard on his 2017 hike, kept him going on his mission to become the oldest person to complete the Grand Canyon Rim-to-Rim-to-Rim. Despite the rough start and limited altitude training, Dale began descending steep switchbacks with five friends from the Bluff City Canoe Club, each with a key role that helped him earn another world record.
MEMPHIS FIT
“I have to have a timekeeper, assistant timekeeper, two witnesses, and an overall coordinator,” he says. There’s specific evidence required to officially set a new Guinness World Record. “The five people had to sign letters and I had to do video evidence.” With a pack base weight of 10 pounds, Dale carefully planned his meals and water sources to minimize the amount he would need to carry during his five-day hike. On Day 3, Dale and two of his hiking buddies woke up before dawn to make their way up to the halfway point of the 48-mile round-trip trek. “The trail is pretty steep getting up to the North Rim. It hadn’t rained much this summer, so all the dust and sand had gotten soft,” he says. “That last couple of miles is that loose dirt, and it’s steeper there than the rest of the darn trail.” It took them seven hours to climb nearly a mile in elevation on a path forged through Redwall Limestone to reach the North Rim. Dale’s reward? He got to call his wife.
“I was able to talk to her and find out she’s okay,” he says, and learned that low sodium levels caused his wife’s health scare.
a good crowd,” he smiles. “I walked out and all those people were there cheering and clapping. It was all worth it.”
Tackling the steep and precarious trail made of loose dirt heading back into the canyon was difficult, but hearing good news from his wife put an extra spring in Dale’s step. In just three hours, they made it down to Cottonwood Campground, where the rest of his group was waiting.
If you’re wondering what drives someone well past the age of retirement to continue pushing boundaries and proving that anything is possible, it’s this:
The last 13 miles back to the South Rim were split into two days, making for a more leisurely hike at the end of a breathtaking trip. Speaking of the Grand Canyon, Dale says, “It’s just beyond words. Literally, beyond words. You almost have to see it to understand the vastness of it.” Over the five days the group from Memphis spent hiking, word of Dale’s world record-breaking attempt was spreading up and down the rim. “Everyone came running from all directions and they would tell other people, so it was
“It goes back to my years in grade school,” he shares. “I was bullied a lot, all the way through until I became a sophomore in high school. Deep down, I think I equated the fact that I was doing something nobody else could do. I think that’s why I go out and do these things. I’m the person I am now because of it.” Rising above the pains of his past drives Dale to continue breaking world records, but it’s the way he feels out in nature that lures him to the water and into the woods for each adventure. “It’s easy for me to put the troubles of the world behind me. I do that the instant I put my feet on the trail.”
Dale Sanders is the oldest person to ever solo paddle the Mississippi River from source to sea (September 2015; age 80). He also holds the world record as the oldest person to complete the thru-hike of the Appalachian Trail in one calendar year (October 2017; age 82). On Oct. 10, 2020, at 85, Dale broke his third world record, becoming the oldest person to hike the Grand Canyon Rim-to-Rim-to-Rim.
Grey Beard’s advice for living a long, adventurous life Live happily.
Live spiritually.
Live actively.
“Nobody can tell you how to do that. You’ve got to figure that out on your own. The formula to living happily depends on one’s personal applications to everyday life’s challenges.”
“Have a heart-filled, positive outlook on life.”
“I’m not knocking the gym, but nothing beats getting out into the forest. Walk, run, bicycle, hike, paddle or even climb a mountain.” 25
MEMPHIS FIT
The Home Gym Guide These experts share their favorite ways to train at home.
Morgan Schulte Dietitian/Nutrition Coach, Personal Trainer/Group Fitness Instructor at Orange Theory, former NBA Grizz Girl Motivatefitnessnutrition.com MY FAVES: Large exercise ball, jump rope, kettlebell BEST BUDGET PICKS: Resistance bands, a set of light or medium-weight dumbbells, medicine ball IF YOU CAN SPLURGE: Treadmill, TRX Suspension Trainer FOR LARGE SPACES: Make sure you have an area where you can jump and move around as well as an area with a mat to do exercises on the floor. This will ensure that you can do more dynamic, athletic movements, and also exercises on the ground like push-ups, core work, etc. For a challenge, you can set up an “obstacle course” and make stations with different exercises to complete! FOR SMALL SPACES: Keep it simple. Remember you don’t need a lot of space to do an effective workout! Any carpeted area in your home could be used for most exercises. If all you have is a yoga mat, you can do all bodyweight exercises. I would start with that, and maybe a few dumbbells.
IF I COULD ONLY BUY 1 THING: TRX Suspension Trainer because you can do so much with it! GO-TO JAM SONG: “Get Me Bodied” — Beyoncé
Todd Hinton Director of Health and Fitness at OLEC & Fitness Trainer Thinton@germantownumc.org MY FAVES: Assault bike, barbell, and pull-up bar BEST BUDGET PICKS: Kettlebell, resistance band, and ab wheel IF YOU CAN SPLURGE: Power rack and Assault AirRunner FOR LARGE SPACES: First put down rubber flooring. Buy a multi-use rack and at least one cardio piece. IF I COULD ONLY BUY 1 THING: Barbell with plates because it has the most function: push, pull, and squat GO-TO JAM SONG: “Take What You Want” — Post Malone 26
MEMPHIS FIT
Judy Oros Personal Trainer & Group Fitness Instructor @FitnessJudy MY FAVES: Kettlebells, dumbbells, and battle ropes (gets your heart rate up and they are so good for arms and core) BEST BUDGET PICKS: Resistance bands, Bosu Ball, medicine ball IF YOU CAN SPLURGE: Concept2 Rower (it can go anywhere and easily moves around), bench, barbell and rack FOR ANY SIZE SPACE: If you buy too much, it will be cluttered and you can’t move around efficiently. Don’t buy equipment that is too trendy. You will use it once or twice and then never again. Stick to the basics. Think functional and quality—not too cheap but not too expensive either. IF I COULD ONLY BUY 1 THING: TRX—you can attach it to anything (even a tree), and its all bodyweight exercises! GO-TO JAMS: Creedence ClearWater, The Spinners, Johnny Cash
Shelby Farms Greenline is a community connector, and it’s one of the most important amenities for health and wellness in Memphis! As we celebrate the Greenline’s 10th birthday, we are also celebrating the hard work and TLC that goes into keeping the trail open and accessible 365 days a year. Did you know? Visitor numbers have tripled this year—a tangible reminder of how important access to nature and outdoor fitness is for our community. Will you please help celebrate and support your trail and your community by making a one-time or recurring donation to Shelby Farms Park Conservancy?
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MEMPHIS FIT
Khalid Al-Ahmad Personal Trainer & Group Exercise Instructor at The Kroc Center Khalidalahmad15@gmail.com MY FAVES: TRX Suspension Trainer, resistance tubes, yoga mat BEST BUDGET PICKS: Dumbbells, exercise ball, kettlebell IF YOU CAN SPLURGE: Functional trainer cable machine and Rower FOR LARGE SPACES: Purchase equipment that can be used for many compound movements (adjustable bench set, squat rack, or even dumbbells). Try and keep your space as open as possible with equipment around the walls of the room, so you can utilize your gym to its full potential and without being worried about equipment scattered everywhere. FOR SMALL SPACES: Get equipment you know you will use often for multiple areas of the body. To avoid feeling cramped, purchase a storage rack or shelf for your essential equipment to create more room. And be aware so you don’t damage your surroundings or equipment. IF I COULD ONLY BUY 1 THING: A functional trainer cable machine gives you a total body workout. You can adjust the resistance very quickly and easily for any exercise you perform. GO-TO JAM SONG: “Blank Space” — I Prevail
Beth Bush Personal Trainer @getfit_with_beth MY FAVES: Plyo box (for box jumps), medicine ball, and a kettlebell BEST BUDGET PICKS: Resistance bands, dumbbells, and a stability ball IF YOU CAN SPLURGE: Rower FOR LARGE SPACES: First I would recommend cleaning and removing any dust or dirt. Install Good rubber flooring. Slowly start to purchase equipment as you can afford it. FOR SMALL SPACES: Purchase basic equipment—think resistance bands, a couple sets of dumbbells, stability ball, jump rope, and yoga mat. IF I COULD ONLY BUY 1 THING: Kettlebell. You can perform many exercises and they increase your endurance, core strength, and stamina. GO-TO JAM SONG: “The Pretender” — Foo Fighters 28
Safety first. Commitment always. It’s not about challenging times. It’s not about “new normals”. It’s about staying true to what matters most. At Methodist Le Bonheur Healthcare, your safety remains our top priority. And we’re more committed than ever to your health. We will continue to do all we can to support our community and improve every life we touch. We’re here for you. Every single day. To learn more about our services, visit methodisthealth.org.
Eric Donahue, RN 20-MLB-075_AD_8-25x5_MemphHF_Donahue_r1.indd 1
9/9/20 2:17 PM
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FOOD+NUTRITION Recipe & Photos by Andrea LeTard
Butternut Squash Lasagna W I T H P ROSC I U TTO & CA RA M EL IZ ED ON ION Thanksgiving doesn’t always have to be traditional turkey, dressing, ham, and sides. This perfect fall dish is easily one of the best lasagnas of all time. Every layer is cheesy, creamy deliciousness with a slight sweetness from the maple syrup caramelized onions. Crispy prosciutto gives it a little extra crunch.
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Andrea LeTard is the author of Andrea’s Cooktales: A Keepsake Cookbook. She runs a full-time Memphis-based cooking business where she’s a recipe blogger, personal chef, cooking instructor, and freelance recipe and culinary writer. Andrea has been featured on Food Network, Cooking Channel, and Today Show. She was chosen as a Top 100 Contestant on MasterChef Season 6. Follow Andrea on Facebook, Instagram (@andreas_cooktales), and her video blog series at Andreascooktales.com.
FOOD+NUTRITION
Prep Time: 1 hour | Makes 8 Servings
Ingredients: q 5 cups butternut squash, cubed q 4 Tbsp olive oil
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q K osher salt and freshly cracked pepper q 1 Tbsp unsalted butter, plus more for greasing q 2 large sweet onions, thinly sliced q 2 Tbsp maple syrup q 2 Tbsp minced sage q 1 (16 oz) container whole milk ricotta q 1 cup Parmesan q 1 (8 oz) container creme fraiche q 1 tsp anchovy paste (or salt, but I highly recommend the anchovy paste) q 1 /4 tsp nutmeg q 1 /2 lb no-boil lasagna noodles q 4 oz grated fontina cheese q 8 oz fresh mozzarella pearls or whole mozzarella torn into pieces q 3 to 4 oz prosciutto, torn into pieces
Directions: Preheat your oven to 350F. On a large baking sheet, toss together the butternut squash, 3 Tbsp of olive oil, 1 1/2 tsp of kosher salt, and 1/2 tsp of freshly cracked pepper. Bake for 25–30 minutes or until soft. While the squash cooks, heat the other Tbsp of olive oil and butter in a large sauté pan over medium heat. Add the onions, a heavy dash of kosher salt and pepper, and the maple syrup. Cook until brown and caramelized. Add the sage and cook for one more minute. In a large mixing bowl, add all but 1/2 cup of the cooked butternut squash and roughly mash with a fork or potato masher. Add the caramelized onion, ricotta, and Parmesan. Stir together until combined. In a medium mixing bowl, whisk together the creme fraiche, anchovy paste, and nutmeg with 1/4 cup of cold water. Keep adding water until smooth and the consistency of white pasta sauce; it should be thin but not watery.
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Turn your oven temperature up to 400F, then build the lasagna. Start by greasing an 8 x 12 inch baking dish. Spread a thin layer of white sauce evenly on the bottom. Top with the lasagna noddles, a layer of butternut squash mixture, and a thin layer of white sauce. Repeat 3 more times, ending with white sauce on the top. Evenly sprinkle the fontina, mozzarella, and reserved squash cubes over the top. Top with pieces of the prosciutto. Bake for 30–35 minutes or until golden and bubbly.
Bartlett • 901-791-0347 2996 Kate Bond Rd., Ste. 301
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FOOD+NUTRITION Recipe & Photo by Kristen Rosania
Greek-Inspired
Chicken & Zucchini Meatballs with Loaded Rice Salad This dish is packed full of flavor and nutrients—but low in carbs! Greek-inspired meatballs are served over RightRice, a high-fiber substitute made with a blend of chickpeas, lentils, peas, and rice. Bonus: there’s extra protein. This dish comes together in about 35 minutes! Prep Time: 35 minutes | Makes 20-25 Meatballs and 4 Servings of Rice Salad
Meatball Ingredients: q q q q q q q q q q q q
2 medium zucchini 2 lbs ground chicken 3 tsp salt 6 cloves garlic, minced 1 tsp red pepper flakes 1 /2 tsp ground cumin 1 /2 tsp black pepper 1 tsp ground coriander Z est of 1 lemon 1 Tbsp fresh oregano, finely chopped 2 Tbsp fresh mint, finely chopped 1 /2 cup red onion, finely diced
Directions: Preheat your oven to 400F. Grate 2 medium zucchini until you have about 2 cups. Place in a thin kitchen towel and squeeze out as much liquid as you can. Add zucchini to a large mixing bowl. In the same bowl, add all remaining ingredients except the ground chicken. Mix thoroughly with your hands and then add the ground chicken. Use your hands to mix the ingredients until just evenly combined, and be careful not to over mix. To make the meatballs easier to form, you can refrigerate the mixture for up to an hour, but it’s optional.
Use your hands or a scoop to form the meatballs, aiming for about 2 Tbsp in each meatball. This will be a sticky mixture, so feel free to put a little oil on your hands to make it easier. Place them on a greased or lined baking sheet. Bake for 25 minutes, or until the internal temperature reaches 165F. While meatballs are in the oven, cook Right Rice according to package directions. Prepare the rest by adding the cut veggies to a medium bowl, add dressing ingredients and mix thoroughly. Allow the rice to cool for a few minutes before tossing with the veggies. Serve meatballs and loaded rice salad topped with fresh mint, dill, crumbled feta, and olives.
Rice Salad Ingredients:
q q q q q q q q q q q q
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q 1 package of Garlic and Herb Right Rice (available at Kroger, Whole Foods, The Fresh Market, and Sprouts) 3 /4 cup cherry tomatoes, cut in half 2 -3 mini cucumbers, sliced thinly 1 bell pepper, diced 2 Tbsp olive oil 3 Tbsp lemon juice (about 1 lemon) 1 tsp salt 1 Tbsp red wine vinegar T oppings 1 cup feta, crumbled F resh mint F resh dill K alamata olives
Kristen Rosania is a Memphis-based meal prep chef, recipe developer, and the creator behind @forlemonsake, a social channel showcasing that home-cooked is always best. She believes in cooking real food with real ingredients, giving your body what it truly deserves. Find more information at Forlemonsake.com and follow along @forlemonsake on Instagram and Facebook.
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FOOD+NUTRITION Recipe & Photo by Emily Turngren
Mushroom & Veggie Soup Full of fiber and nutrients—this soup is light but filling for chilly fall days. Mushrooms bring that umami flavor that tastes so satisfying when there’s a cold nip in the air.
Makes 8 Servings
Ingredients: q 3 1/2 cups (any) mushrooms, sliced q 1 onion, diced q 1 cup carrots, diced q 1 cup celery, diced q 3 large cloves garlic, minced q 1 cup farro or barley q 2 Tbsp fresh thyme q 1 1/2 tsp coarse sea salt q 1 /2 tsp freshly black pepper q 1 large bay leaf q 8 cups vegetable stock q 1 cup shredded Napa cabbage q 1 cup shredded kale q B roccoli sprouts for garnish
Directions: In a large pot, saute onions, celery, carrots, and garlic until translucent. Add mushrooms and continue cooking for about 3–5 minutes until lightly softened. Add in farro or barley, thyme, salt, pepper, bay leaf, and vegetable stock. Bring to a boil, then reduce to a low simmer and let it cook for about 45 min to an hour. Stir in the kale and cabbage just before serving. Adjust seasoning as needed. Garnish with broccoli sprouts.
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Emily Turngren is the owner and chef of emVISION FOODS CO. A fresh, home delivery meal service in the Memphis area. She has been in the food industry for over 20 years as a private chef and cooking instructor. Learn more at emvisionfoods.com. Follow on Instagram @emvision_foods_co
KEEPING YOUR PET HEALTHY & FIT IS OUR GOAL
ARE YOU FIT? H+F Is Looking for Our January “Gym Guide” Cover Model To Qualify you must: — Be ATC Fitness Member — Be Fit, Strong and Happy — Over the Age of 21
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Nominations must include picture and brief description on how you stay healthy and fit
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Email your nominations to
amy@memphishealthandfitness.com
Accepting nominations till December 5th, 2020 35
FOOD+NUTRITION By Almetria Turner
Lemony Chicken & Wild Rice Soup A healthy and hearty soup is the perfect comfort dish. It has a burst of citrus and earthy flavors to warm your soul during cool fall weather. Makes 8-10 Servings Ingredients: q 8 cups unsalted or low-sodium chicken broth q 4 cups cooked chicken, cubed or shredded q 4 cups cooked wild rice blend q 2 cups celery, chopped q 3 cups carrots, peeled and sliced q 1 cup yellow onions, diced q 3 cups baby bella mushrooms, sliced q 2 Tbsp garlic, minced q 1 Tbsp onion powder q 1 Tbsp garlic powder q 1 Tbsp thyme q 1 Tbsp dried parsley q 3 1/2 tsp Kosher salt q 2 Tbsp lemon juice q G rapeseed oil Directions: In a nonstick pan on medium-high heat, add a Tbsp of grapeseed oil with the onions, garlic, celery, mushrooms, and carrots. Saute until the vegetables are tender. Set aside. In a large pot, on medium-high heat, add chicken broth, wild rice, chicken, vegetables, kosher salt, garlic powder, onion powder, thyme, parsley, and lemon juice. Bring to a boil, then continue simmering on mediumlow heat for 20-25 minutes. Season to taste.
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Almetria Turner is a Memphis-based wellness coach, celebrity chef, food and fitness blogger, marathoner, certified fitness instructor, RRCA certified running coach and race director, and public speaker. Follow her on Facebook, Instagram @Fitandfinallyfree and her blog at Fitandfinallyfree.com.
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Church Health’s annual Christmas card program is one way you can provide health care to the underserved while honoring those you love. To order, visit ChurchHealth.org/ChristmasCards or call 901-701-2000. Please order by December 4, 2020 to ensure your cards arrive before Christmas Day.
Honor your loved ones and friends this year. ChurchHealth.org/ChristmasCards ChristmasCards@ChurchHealth.org | 901.701.2000 37
FOOD+NUTRITION By Caroline Pruente, MS, RDN, LDN
Sugar is Not Your Enemy In the ’80s and ‘90s, it was fat. In the ‘00s, it was calories. Now...it’s sugar. The latest diet trends are often pursued in the name of health and weight loss, yet it seems every time you turn around, there’s a new lifestyle change that promises everything and usually delivers nothing. Sugar has become the scapegoat for weight gain, hyper children, chronic diseases, and everything in between. Yet sugar is in many foods that bring us nourishment, joy, and satisfaction. While going sugar-free may be the newest craze, perhaps it’s not the best solution to finding a nourishing and peaceful relationship with food.
Sugar Foods All carbohydrates—brown rice and cupcakes alike—break down to sugar, and sugar is the body’s currency for energy. Regardless of whether the sugar comes from agave, honey, coconut, or corn—its role in the body is the same: energy and enjoyment! Because most food groups including dairy, plant-based proteins like beans or nuts, fruit, vegetables, and grains all contain carbohydrates, sugar-free or lowcarbohydrate diets are hard! A sugar-free diet would require the elimination of several food groups, leading to fatigue, lack of focus, and nutrient deficiencies. Normal eating includes eating a wide variety of foods including carbohydrates, sugars, and even added sugar that both fuel the body well and provide enjoyment and satisfaction. As a Certified Intuitive Eating Counselor, I encourage individuals to explore their motivation to use artificial sweeteners and support them in eating and enjoying “the real deal.”
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Aspartame
Known as...
More about it...
Equal
• 200 times sweeter than sugar • Used in many diet sodas
Saccharin
Sweet ‘N Low
• 300-400 times sweeter than sugar • Used in sugar-free gums • Was banned in the 1970s but is now recognized as safe
Sucralose
Splenda
• 400-700 times sweeter than sugar • Most commonly used sweetener • Used in cooking and baking
Sugar Alcohols
Erythritol, mannitol, sorbitol, xylitol
• Contains about half the calories as regular sugar.
Stevia
Truvia
• 200 times sweeter than sugar
• M any foods advertised as “sugar-free” contain sugar alcohols. The small intestine cannot absorb sugar alcohols, ultimately negating the calories. Side effects of these sugar-free additives may include extreme gas, bloating, and diarrhea.
• Highly refined stevia leaf extract called Reb-A
Monk Fruit Extract
• 150 times sweeter than sugar • R isk of food allergy if already allergic to melons, cucumbers, or gourds
Caroline Pruente, MS, RDN is a nutrition therapist and Registered Dietitian at Memphis Nutrition Group. Memphis Nutrition Group believes in a non-diet approach that promotes overall health and optimal performance without compromising the enjoyment of food. For more information call Memphis Nutrition Group at 901.343.6146 or visit MemphisNutritionGroup.com.
FOOD+NUTRITION
Sweet Truth When we become hyper-focused and emotionally dependent on food, restriction is usually at the root. Cravings, like other sensations, come and go. At Memphis Nutrition Group, we view cravings like an itch. Encouraging you to enjoy the foods you crave, we also get curious as to how these foods feel in our bodies. The longer we ignore a simple, small itch the more urgent and uncontrollable the need to scratch feels. Have you ever avoided a craving, maybe swapping out a cookie for an apple? Did it satisfy your craving or leave you with an even larger craving? Usually, it’s best practice to lean into our cravings, and simply savor and enjoy. It takes patience and self-compassion to learn how to listen and respond to cravings, but you can be trusted with them! It’s normal and natural to enjoy foods with sugar, and our bodies are hardwired to be dependent on carbohydrates (and fat and protein, too!) for fuel. Rather than avoiding sugar, consider getting curious about your beliefs around sugar. Making peace with sugar, and food in general, is taking a huge step toward a healthful and delicious relationship with food.
FOOD
To Fit Your
HEALTHY
Lifestyle
Wild Beet offers salads and wraps, with an emphasis on fresh ingredients and attentive preparation. We’re open for lunch and dinner, dine in or carry out. Catering available.
6641 Poplar Ave Suite #106 Germantown
901.552.5604
Dr. Susan Lacy provides
Unique, Individualized Care in the Heart of Memphis Hormone Optimization Aesthetic Care Medical Skincare Wellness First in Memphis to offer Opus Plasma Skin Rejuvenation!
1407 Union Avenue, Suite 1401 Memphis, TN 38104
moregyn.com | 901.316.9821
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WEEKEND WARRIOR
Interview by Laurenne Hom Photo by Tindall Stephens
Dana Horgen, Runner and CrossFitter 33, Assistant Professor of Chemistry at Rhodes College
TEAM PLAYER: I mainly run with my friends; we call it the girl gang. I recently started coaching a running group called On Pace (@onpace_ training_group), which meets Tuesday nights leading up to our 5K this month. I love doing these race distance-specific groups to help people take the next step towards their running goals. I normally lead the Rhodes Running Club when school is in person.
BRAGGING RIGHTS: My last (in person) even was the Germantown Half Marathon in March. I finished 2nd place in 1:27:49.
NEXT CHALLENGE: Turkey Trot 5K on Thanksgiving day, the St. Jude Virtual Half Marathon in December, and the Mississippi River Marathon in February.
MOST MEMORABLE RACE: The one that made me the most proud was running a personal best at the New York City Marathon in 2019 (3:11:42).
I
f RUNNING:
I love it because you can zone out and enjoy being outside, or you can challenge yourself in a hard workout and be focused on every stride. You can run alone or with buddies, for just a few miles at a time or for hours.
SIDE HUSTLE: I coach CrossFit classes at the Start2Finish Performance Lab.
GO-TO GEAR: I’m definitely a Lululemon loyalist for shorts, sports bras, and leggings.
TRAINING SECRET: I do enjoyed a dry needling session every once in a while from Dr. Brad Cole to help loosen my tight calves and Achilles. I’m also coached by Lauren Paquette (Elite Sports Performance).
FITNESS PET PEEVE: Drivers who don’t stop for the pedestrian street crossings on the Greenline.
INDULGENCE: Ben and Jerry’s ice cream pints have their own drawer in my freezer. 40
ACTIVE HEALTH CHIROPRACTIC We offer a full spectrum of treatments and therapies to address most aches and pains associated with an active lifestyle • Manual Medicine such as Chiropractic, Active Release Technique (ART), Deep Tissue Laser Therapy, Fascial Distortion and many other techniques • Solutions for Myofascial Pain, Tendonitis, Bursitis, Plantar Fasciitis, arthritis, carpal tunnel syndrome, epicondylitis, sprains/strains, trigger points and other musculoskeletal problems • Dr. Jeremy Jessop has over a decade of experience dealing with sports injuries, is master certified in ART, and is an Ironman himself
7844 Farmington blvd Germantown • 901.340.1837
Dr. Jeremy Jessop DC
Sharonda Dobbins, ANP-BC
Experience A Bolder, More Confident You! Aesthetic Services: Cosmetic Injectables • Facial Services • Skincare Products Waxing • PDO Threads • Laser Services (Coming Soon) Wellness Services: Wellness Injections • I.V. Hydration Therapy CBD Hemp Products
618 Oakleaf Office Lane, Suite 200 Memphis TN 38117
901-410-8905 • RoyaltyWellnessSpa.com 1G: @Royalty_Wellnessspa • FB: Royalty Wellness Spa
New Services & New Location!
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WEEKEND WARRIOR
Interview by Laurenne Hom Photo by Tindall Stephens
Casey Hyneman, Runner 39, Pre-Sale Engineer at Extreme Networks, Volunteer middle school cross-country coach
MULTI-SPORT: I used to be a regular at Breakaway’s Midtown run, but not since COVID. I meet a group of friends to climb every week, and I run with the middle school kids I coach in cross-country.
FAVE FITNESS ACCOMPLISHMENT: I’m proud of my 3:17 time at the 2019 St. Jude Marathon, even though it wasn’t what I wanted (never is).
I
f RUNNING:
I love being outside and pushing myself. It gives me a bit of zen, and it keeps me healthy.
STARTING LINE: When I started my fitness journey, I was 220 pounds and couldn’t do 10 pushups. I would sit on my couch playing video games and drank only soda for my hydration. I started in martial arts and through that started running.
SPEED BUMPS: I’ve had stress fractures in my tibula, fibula, and femur, compartments syndrome, achilleas tendonitis, and a myriad of other pains and strains. Those are just the ones that stopped me from running! Most of these occurred doing 50–55 miles/week. On the advice of my friend, Max Paquette, I focused on my form and slowly increasing my cadence until it was above 167. I was able to run 60 and 70 mile weeks in my last marathon build without injury.
BUCKET LIST: I want to climb the east buttress of Mt. Whitney, qualify for and run the Boston Marathon, and run the Rim-to-Rim hike at the Grand Canyon.
FAVE GEAR: I normally go online to the Brooks website and look for the ugliest color of my chosen shoe, then call Breakaway Running and have them order it for me. If you see a guy in the park with camo, tie-dye, or flannel Brooks—that’s me.
DINNER WITH ANYONE FAMOUS: Nickoli Tesla—I would love to know more about all of his ideas that we have deemed far fetched.
SPIRIT ANIMAL: The lizard. Not sure why, but they seem to be around me all the time. Or I just seem to be the one to notice if they are around. 42
YOU NEED US TO KNEAD YOU! YOU NEED US TO KNEAD YOU!
• therapeutic massage • deep tissue • prenatal • thai
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• ashiatsu
901.596.3838
Keep Your Dog As Active As You! For more information call 901.276.3210 or visit dogsrulememphis.com
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IN-PERSON RACING IS MAKING A COMEBACK!
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10.18.20
PHOTO FINISH
WOLFMAN DUATHLON This off-road race included: a 3-mile trail run, a 6-mile mountain bike ride on the Tour de Wolf trail, and a 1-mile trail run.
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2
5
8
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4
7
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1. Wesley Williams
7. Jerald Emerson, Poppy Seelbinder, and Margie Drew
2. Melissa Wagner
8. Kaitlin Gallegher
3. Jess Campbell
9. Bert Colbert and John Brewer
4. Micheal Thomas
10. Louie Schaan and Jack Schaan
5. Louise Taylor and Hunt Taylor
11. Anne Dixon and Rich Dixon
6. Christian Mantel and Tom Mantel
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Photos taken by: JEN RUSSELL lifeiscreative7@icloud.com lifeiscreative.weebly.com
The Landing
Specialized Behavioral Health and Addiction Treatment We take women’s health seriously. Our professional team is qualified to treat those struggling with depression, anxiety, bipolar disorder, and other mental health issues as well as those with co-occurring addiction issues. The Landing allows women to heal in a structured environment, surrounded by the amenities and specialty treatment options that can help them thrive well into recovery. We provide group therapy led by staff with master’s- and doctoral-level certification. Other treatment modalities can include: Æ Cognitive Behavioral Therapy
Æ Equine therapy
Æ Trauma resolution
Æ Instructor-led yoga
Æ Motivational interviewing
Æ Spirituality and meditation sessions
Æ Recreation therapy
Æ Peer support
We understand women. We know you have unique needs and we are with you every step of your recovery journey. Call us today at 901-500-8517 to find out more. We Can
HELP Call 901.500.8517 Contact us for a confidential, no-cost assessment, 24/7
Physicians are on the medical staff of Lakeside Behavioral Health System, but, with limited exceptions, are independent practitioners who are not employees or agents of Lakeside Behavioral Health System. The facility shall not be liable for actions or treatments provided by physicians. For language assistance, disability accommodations and the non-discrimination notice, visit our website. Model representations of real patients are shown. Actual patients cannot be divulged due to HIPAA regulations. 200251-1210 9/20
2911 Brunswick Road Memphis, Tennessee 38133 901-500-8517 / lakesidebhs.com
READER’S
CHOICE
2020 WINNER MEMPHIS HEALTH+FITNESS
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