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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 Broccoli 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.

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 Grapeseed 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.

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.”

Aspartame

Saccharin Known as...

Equal

Sweet ‘N Low

Sucralose

Splenda

Sugar Alcohols

Erythritol, mannitol, sorbitol, xylitol

Stevia

Monk Fruit Extract

Truvia

More about it...

• 200 times sweeter than sugar • Used in many diet sodas

• 300-400 times sweeter than sugar • Used in sugar-free gums • Was banned in the 1970s but is now recognized as safe

• 400-700 times sweeter than sugar • Most commonly used sweetener • Used in cooking and baking

• Contains about half the calories as regular sugar. • Many 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.

• 200 times sweeter than sugar • Highly refined stevia leaf extract called Reb-A

• 150 times sweeter than sugar • Risk of food allergy if already allergic to melons, cucumbers, or gourds

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!

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.

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