Memphis Health+Fitness Magazine April 2019 by Memphis Health+Fitness

INSPIRING ACTIVE LIFESTYLES SINCE 1996

Foodie Issue

People Taking Local Cuisine to the Next Level

INTERMITTENT FASTING FOR WEIGHT LOSS

Jana Stader &p Randall Melton p

The

APRIL 2019

A Running Friendship Found at Kroger

LEARN THE BASICS OF CLIMBING INCLUDING: EQUIPMENT USAGE, CLIMBING TECHNIQUES, & THE IMPORTANCE OF TRUST & COMMUNICATION THESE CAMPS WILL ENCOURAGE KIDS TO FIND NEW WAYS OF APPROACHING CLIMBING THROUGH GROUP INSTRUCTION EVERYONE WILL FINISH OUR CLIMBING CAMPS WITH A SENSE OF SELF-CONFIDENCE & ACCOMPLISHMENT FOR MORE INFORMATION: CALL 901.203.6122 OR CHECK OUT OUR WEBSITE HIGHPOINTCLIMBING.COM

Let’s be supremely flexible. Let’s move with purpose. Stretch the limits of what’s possible. Make wherever-and-whenever a reality with 24/7 appointment scheduling. Let’s shape the future of medicine. But first: planks. World-class orthopedic care. Exceptional patient experience. OrthoSouth.org

H+F APRIL ON THE COVER

20 Jana Stadler & Randall Melton: 22

Kroger CoWorkers and Runners The Foodie Profiles

40 Intermittent Fasting for Fast Weight Loss

LIVING WELL + HEALTHY

8 10

Heal Your Brain Injury Spring Eyewear Guide

FIT PROFILES

12 Fit Kid: Golfer Rachel Heck 16 Weekend Warrior Sarah Harris, Runner 18 Weekend Warrior Rob Ramsey, Runner FOODIE PROFILES

22 Chef Raymond Jackson: Cafe at Crosstown Arts

24 Chef Andy Knight: Railgarten Diner 26 Chef Phillip DeWayne: Cafe Park + Cherry

28 Bianca Phillips: Making Vegan Crunk 30 Almetria Turner: Fit and Finally Free 32 Erica Jancelewicz: Mind. Body. Vine. FOOD + NUTRITION

34 Emma Treadwell of Green Girl Produce 36 Church Health Center Chefs focus on 38 42

Healthy Cooking

Mindful Ways to Identify Hunger Spring Chicken with Fresh Herbs

IN EVERY ISSUE

5 6 44 46 48 2

Starting Line Fit News Events Calendar Photo Finish: Fast & Furriest 5K Photo Finish: Big Buffalo 50K

On the Cover: Jana Stadler & Randall Melton Photo by Tindall Stephens

DISCOVER THE ELEMENT OF AIR Va t a A erial Yoga now a t t he K ro c Our Studio Pass is soaring to new heights. In addition to your favorites of Barre, Yoga, H2yOga and Pilates, we are including Vata Aerial Yoga into the mix! Learn more about what we have to offer - or try Vata Aerial Yoga and our other classes - at our next Fitness Event on Saturday, April 13 at the Kroc Center. More details on our Facebook @KrocMemphis

Drop-In Class: $8/Session For Members and Public Or Purchase Monthly Studio Pass

23 Years and Running Strong Amy Goode

Hailey Thomas

Laurenne Hom

When not beating the streets looking for the next fitness craze, Amy enjoys running, cycling, and swimming, and is always on the lookout for the best cheat meal. Sharing inspiring fitness stories encourages her to stay healthy.

Hailey has been running over half her life fortunately not from the law! She has run marathons and half-marathons in Dublin, NYC, LA, Anchorage, Seattle, Red Woods, Big Sur, New Orleans, Sylamore 25K, Shelby Farms 50K and Memphis (6 times). Yoga is her new love along with interviewing Weekend Warriors with the same passion for fitness.

Laurenne is a freelance web designer, graphic designer, writer, and editor who has worked her way through 11 different countries and 24 states. She’s an avid cyclist, who biked 1500 miles across half the country in 2014. She also loves pilates and never does the same workout twice!

Publisher Amy Goode amygfitness@comcast.net

901.218.4993

CONSULTANTS Executive Editor Hailey Thomas hailey@memphishealthandfitness.com

901.335.6005

Advertising & Marketing Amy Goode 901.218.4993 Hailey Thomas 901.335.6005 Copy Editor Laurenne Hom

Tindall Stephens

Caroline Sposto

Christin Yates

Tindall has been shooting for over 20 years, specializing in weddings and portraiture. She currently 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. www.tindallfarmerphotography.com

Caroline Sposto is a writer and actor. She’s been published by The Saturday Evening Post, Family Circle Magazine, and literary magazines and anthologies. She won the Alpine International Fellowship for Short Fiction in 2017 and writes for Broadwayworld.com.

A freelance PR/Marketing professional, Christin began running in 2010 and hasn’t stopped since. She now runs everything from 5Ks to marathons, and is an RRCA certified running coach. When not on the pavement or trails, you can find her hanging out with her rescue dogs. Visit her website at christinyates.com.

Contributing Writers Christin Yates Caroline Sposto Andrea LeTard Blair Mize Graphic Design Brian Williams Photographers Philip Murphy Tindall Stephens Jen Russell 740 N. Evergreen Street Memphis, Tennessee 38107 Send articles and photos to hailey@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 © 2019.

facebook.com/ MemphisHealthFitnessMag

Andrea LeTard

India Nikotich

Pamela Poletti

Andrea is the creator and author of Andrea’s Cooktales, an heirloom cookbook being released Spring 2018. She is also a personal chef, small party caterer, and cooking instructor. Andrea has been featured on Cooking Channel, Today Show, and Local Memphis Live. 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.

India is a senior at Rhodes College and originally from San Antonio, TX. She’s made Memphis her home through community service, pulling espresso at local coffee shops, and rowing down the Wolf River with her college’s crew team.

Pamela is an actor, director, and teacher with over 25 years experience in the Memphis theater community. When not running lines for a play, she enjoys running trails for her sanity. She’s completed the New York City and St. Jude Marathons, some half marathons, and many 5Ks.

@MemHealthFitMag please recycle

Read us online at memphishealthandfitness.com

STAR TING LINE

Fit Seasonal Produce Farmers Markets begin this month, and asparagus is the best pick for April. Asparagus contains fiber, folate, and vitamins A,C & K. It’s full of antioxidants to help fight cancer and aging, plus it boosts brain power. A natural diuretic, asparagus is great for weight loss and lowering blood pressure. Plus, it’s one of the veggies you do not need to buy organic so it’s budget friendly too. Try it on the grill lightly brushed with olive oil and sprinkled with kosher salt and cracked black pepper. Bon Appetit!

Fit Trip H+F Copy Editor Laurenne Hom surfs the Pacific in San Diego. “The water was flat as a pancake, but it was still fun to get in!”

Fit Products lilah b. Aglow™ Face Mist The sheer, lightweight mist invigorates and enlivens, delivering hydration while fortifying the skin with beneficial botanicals. Aglow™ helps maintain a flawless complexion, sets up makeup for longer lasting wear, and brightens dullness with a refreshing, dewy glow. Lilahbeauty.com. $48.

Charlotte Tilbury Latex Love Introducing Latex Love, Charlotte’s new lacquered and intensely pigmented liquid lipsticks. They are the ultimate lips to lead astray! A lip-hugging effect enhances your lips and coats them with a brilliant mirror shine that hypnotizes from across the room! Charlottetilbury.com. $34.

Send your Fit Photos to hailey@memphishealthandfitness.com and you maybe in the next issue of H+F!

VOTE

IN OUR 2019 READER’S POLL! See page 33 for details.

#MEMFITMAG

Tag us or use the hashtag #memfitmag for your post to be featured.

FIT NEWS

First Annual Rise Yoga Spring Fest Renew, Restore, and Rejuvenate with Yoga, Live Music, and Salt Caves The Memphis Yoga Festival, LLC, with host Better Bodies Yoga, presents the first annual Rise Yoga Spring Fest on Saturday, April 13. Festivities and classes begin at 8:30 am and run through 2:30 pm, at 692 Brookhaven Circle. Advance tickets are $25, day-of tickets are $35. Registration is available at BetterBodiesYoga.com, or find the event on Facebook as Rise Yoga Spring Fest. Rise Yoga Spring Fest offers an enriching yoga experience to awaken bodies, clear minds, and enliven spirits. This rejuvenating festival has over 15 classes, each designed to renew and bring vitality as the spring season unfurls. This energetic day of yoga also includes live acoustic music, healthy food options, Ayurveda, Tai Chi, essential oils and relaxation, tours of The Salt Caves at Better Bodies Yoga, Pilates, a plant wisdom specialist, and yoga nidra. Outdoor and indoor classes are provided, giving participants the choice to select from four classes each hour.

Rise Yoga Spring Fest is a community-building event. Instructors are from partnering studios Mind Body Haus, Sundara Wellness, and Yoga By the Barn, with Better Bodies Yoga collaborating. Rise Yoga Spring Fest connects yogis, musicians, artists, and foodies in and around the Memphis metropolitan area.

Humane Society to Host Low-Cost Vaccine Clinics for Pets $5 Vaccines for Pets of Shelby County Residents Receiving Government Assistance Thanks to the generosity of an anonymous donor, the Humane Society of Memphis & Shelby County is hosting four vaccine clinics in 2019, which began in March. The low-cost vaccine clinics are for the pets of Shelby County residents who receive government assistance. “Vaccinations are probably the most important preventative medicine we have for our pets. They also help keep animals out of our city shelters and in their loving homes where they belong,” says Matthew Womack, Community Outreach and Humane Education Manager at the Humane Society. “We just want to do our part and help provide all pet owners, no matter their income level, with the opportunity to give their pet the safety and peace of mind that comes with vaccinations.” Local veterinarians volunteering their time are present, along with vet staff and volunteers, to administer the full complement of dog and cat vaccinations. Dogs must be on a leash, and cats must be in cat carriers. Vaccines are available for $5 per pet, which includes rabies vaccine plus a 4-in-1 shot for dogs and cats. The option to purchase a rabies tag onsite is available for $6 for spayed/neutered dogs and $16 for intact dogs. Cats do not require a rabies tag or certification. Pet owners should bring proof of income qualification. 6

The clinics are held at the Humane Society facility on 935 Farm Road near Shelby Farms Park. Pet owners are asked to enter the event from the Shelby County Code Enforcement parking lot and proceed down the gravel road. Volunteers will help with the paperwork and collection of the $5 per pet donation. Pet owners are asked to stay in their vehicle with their pets during the event to reduce the waiting time and to keep everyone comfortable. The Humane Society reserves the right to refuse any animal that poses a risk to staff or volunteers. To learn about the next scheduled Low-Cost Vaccine Clinic, call 901.937.3900 or email kwalker@memphishumane.org. The HSMSC operates a 23,000 sq. ft. facility with the capacity to house nearly 3,500 cats and dogs annually. Our mission is to provide lifesaving medical and behavioral programs for injured and abused animals as well as provide low-cost vaccine clinics and spay/neuter services to the public to reduce pet overpopulation. Visit the Pantone 185, Pantone facility at 935 Farm Road. Neutral Black

Lose the weight. Gain your life. Before

After “Don’t sit at home trapped and feeling like there is no way out. It is time to enjoy life to the fullest.” – Travis

A COMMUNITY BUILT ON ENCOURAGEMENT “My true light bulb moment was when my young children expressed to me that they thought I was going to die because of my weight and my health. That is when I decided to sign up for the seminar at Saint Francis Hospital. I have now lost an amazing 235 pounds and weigh in at 200 pounds. I now feel like I can accomplish anything.” – Travis

Robert Wegner, M.D., FASMBS

Vanessa Williams, FNP-BC

Medical Director Saint Francis Center for Surgical Weight Loss

If you’re ready to take control of your weight, and your life, we can help. Our bariatric team offers a full range of treatment options for weight loss. There’s one that’s right for you. So if you’re ready for a new start, let’s talk. You have a whole new life to gain. This testimonial reflects the results achieved by this patient. As each case is different and must be independently evaluated and managed, actual results will vary. Weight loss surgery may be an option for adults with a body mass index (BMI) equal to or greater than 40, or equal to or greater than 35 with serious health problems related to obesity. Laparoscopic adjustable gastric banding may be an option for people with a BMI of 30 or more who have at least one serious obesity-related health problem. Weight loss surgery is considered safe, but like any surgery, it does have risks. Consult with your physician about the risks and benefits of weight loss surgery.

Schedule an appointment today. SFMP.com

901-765-3040 7

LIVING WELL By Dale S. Foster, PhD

Be Good to Your Brain: Take Your Concussion Seriously

I have been helping others tune up their brains with neurofeedback and neurostimulation technologies for over 30 years. Every time I interview someone for the first time, whether it is for peak performance training or to help with a brain problem, I ask, “Have you ever had a brain injury?” Most respond initially with no. However, they almost always change their answer, remembering an instance when they hit their head hard enough to alter their consciousness. Upon further reflection, many remember how a brain injury changed their lives in dramatic ways. The ones who answer my question with a quick yes usually had very serious and immediate problems from a concussion, such as loss of consciousness, coma, paralysis, and disability. Whenever your head moves rapidly enough, the brain, the soft tofu-like floating organ, sloshes around and bumps against the inside of your skull. With momentum, it continues to bounce for a few laps before coming back to rest.

During these bounces, it gets squashed and twisted, causing some of its 100 billion neurons and trillions of neurofilaments to break.

appears to be inconsequential. Soon after the first blow, however, a second blow proves to be fatal.

As a network, your brain is like the global internet. When nodes in a network or connections between nodes break, the complexity of the network decreases. And a less complex network is capable of less complex work. Since consciousness is the most complex process we know of, brain injury results in disturbance of consciousness.

A concussion doesn’t require a blow to the head, however. Concussions also occur during car accidents, whiplash accidents, falls, shaken baby syndrome, or any time the head is moved rapidly enough to slosh the brain hard against the skull. After a concussion, you may need to get help to take the steps to protect and heal your brain. Just because you can still walk and talk doesn’t mean you are fine.

A concussion is when your brain is sloshed around hard enough to break some of its neurons and neurofilaments, destroying nodes and connections. Our brains have an abundance of nodes and connections, so a mild concussion may appear to be innocuous. Unfortunately, this is a false belief. Losing nodes and connections in your brain’s neural network is not a good thing. For example, Second Impact Syndrome occurs when someone suffers a blow to the head, and it

Be good to your brain and take concussions seriously. If you have a concussion, get an assessment to find what functions have been impacted and what neural networks have lost power. Make a plan to heal and retrain your brain. In the same way that physical therapy helps the body recover from injury, the field of Neurotherapy can help heal and strengthen brains after a concussion.

Dale S. Foster, PhD is a Clinical Neuropsychologist and the founder of NeuroSource, LLC. He specializes in using a wide range of applied neuroscience techniques like functional brain mapping, Neurofeedback, and non-invasive brain stimulation.

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BEAUT Y

Spring Eyewear Guide Freshen up your face with new styles. These brands combine original style with artisanal fabrication to bring out the best of your beauty. Kirk & Kirk The Kirk family opened its first London workshop in 1919. Made from Italian acetate, these frames are widely recognized for their vibrant colors. The collection represents an expression of classic vintage with a unique eye-catching touch. $430-$480

Ronit Furst Founded in early 2001, these designs are hand painted in Jerusalem. Colorful, lively, and original, each piece represents the individual’s style and captures the wearer’s personality. $350-$400

Blake Kuwahara Launched in 2014 and made from Japanese acetate and titanium, each frame has a unique inner silhouette encased in a fresh outer shape. The seamless fusion of two separate frames create a handmade design truly breathtaking and original. Each piece takes approximately three months to create. $550-$700

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FIT KID By Chloe Webster. Photo by Tindall Stephens.

Rachel Heck Teen Golf Prodigy

When Rachel Heck started golfing at three years old, it was simply a fun activity she could do with her sisters and dad after he got home from work. They had a schedule down: hit the driving range for a bit followed by some ice cream. At first, she and her sisters did it for the sweet treat, but then they discovered junior golf tournaments. After realizing you could compete for a trophy, Rachel was hooked. Now a junior at St. Agnes Academy, golf has become more of a lifestyle for Rachel. “I get to travel to some amazing places and have made great friends from all over the world,” she says. “Golf was just something I always loved working on.” Doing what she loves has brought Rachel the incredible achievement of getting to play golf at Stanford University in the fall of 2020. Leading up to this, she won three individual state championships for St. Agnes and several

national events such as the Kathy Whitworth Invitational, the Rolex Girls Junior Championship, and the Polo Golf Junior Classic. She also represented the United States at the international level in the Junior Solheim Cup and the Junior Ryder Cup. She even competed and made the cut in two professional majors. Throughout her career, Rachel has looked to retired pro golfer Annika Sorenstam as a role model. “She not only had an outstanding career, but she is grounded and works hard to inspire young girls.” Like Sorenstam, Rachel hopes to one day compete at the professional level as apart of the LPGA. To get there, she must continue to stay on track by making healthy choices. Rachel supplements her time on the course with time in the gym. Core strengthening and lumbar stabilization are important to help protect her back.

She’s been fortunate to avoid most setbacks and injuries. When Rachel does get injured, she uses that time to focus on faith, family, friends, and education to remind herself that there are other things besides her sport that are important in life. It’s balancing all these factors that have helped her become the well-rounded and successful competitor she is today. Reflecting on her journey, she wants to remind all young golfers out there to enjoy the process. “It is important to have goals and to always be looking toward the next step, but it is more important to have fun while doing so.” Whether that means making up contests or creating games to work on skills, she emphasizes finding ways to make golf enjoyable. Kind, determined, and talented—keep an eye out for this prodigious young golfer on your television screen.

Half marathon runner, outdoor enthusiast, and lover of chai tea, Chloe is an aspiring writer with a passion for living a healthy life. She is currently a sophomore at St. Mary’s Episcopal School and runs on the cross country and track team. She loves her Memphis community and finding new spots to eat, relax, and explore. 12

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SPEC I A L PR O M OT I O N

Profiling Campbell Clinic’s Jeffrey R. Sawyer, MD Name: Jeffrey R. Sawyer, MD Occupation/Specialty: Pediatric Orthopaedic Surgeon, Campbell Clinic; and Professor, Department of Orthopaedic Surgery, Pediatric Orthopaedics and Spine Deformity

What inspired or motivated you to pursue medicine and your specialty? When I started college, I knew I enjoyed science but really was not interested in becoming a physician. One of my freshman biology teachers suggested I consider medicine and helped me get an internship doing research in pediatrics. It was that experience and the admiration I had for the pediatricians I worked with that made me decide to pursue medicine as a career. Throughout medical school, I found I really enjoyed taking care of children and, in fact, was headed down the path to be a pediatrician. In medical school I exercised with and eventually became friends with an orthopaedic surgeon who told me “spend a week with me and I’ll change your mind”, and he did. I was amazed at all of the different procedures and how life changing they could be. For me, being a pediatric orthopaedic surgeon allows me the best of both worlds: being a surgeon and taking care of children. I can say that 20 years later I still get that happiness and joy I did back in residency taking care of children and adolescents.

What type of patients do you see? Because Campbell Clinic has the only pediatric orthopaedic surgeons in the region, we see a lot of children with a variety of musculoskeletal conditions. While many pediatric orthopaedic patients “age out” of children’s hospitals, we are fortunate at Campbell Clinic to continue to follow our patients, with the help of our adult orthopaedic colleagues, into adulthood. Because children and adolescents are so active, a large part of any pediatric orthopaedic surgeon’s practice is trauma: sprains, fractures, and sports injuries. These injuries are very rewarding to take care of, because these are generally in healthy children who, once treated, heal quickly and return to their sport or activity. One of my interests both in research and in practice is the treatment of pediatric spine conditions such as scoliosis, fractures, and deformities. For many parents, the thought of their child having spine surgery can be very scary. To be able to take a child and their family through that experience safely is extremely rewarding.

What is the most rewarding aspect of your job? Children are inherently good and kind. Even after 20 years of practice, I am amazed at the resilient, forgiving, and adaptable nature of children. Most children just want to get better and get back to play/activity. What I do is also very tangible in that I see a problem, do something to treat the problem, and the child usually gets better quickly. 14

One thing I never lose sight of is that a parent’s most prized thing in the world is their child/ children. The trust they put in me to care for their child drives me to be the best I can be every single day. Another very special and rewarding aspect of my work is that in many cases I get to establish long-term relationships with my patients and their families. I get the opportunity to watch and be a part of their growing up.

What are some of your hobbies and activities that help you remain active? What keeps me the most active and gives the most happiness is my family—my wife Julie and my three sons Luke (11), Zac (10), and Jake (5). We try to be good role models for them in terms of exercise so it becomes a way of life for them, which is something I never had growing up. The Memphis Turkey Trot and the Forrest Spence Race are 2 of our annual family events I look forward to each year. We love the Greenline and spend a lot of time riding bikes, walking, or running there. My first triathlon was the 2006 Memphis in May Triathlon, which is now an annual event for me. I have now completed 12 Half Ironman and 3 Ironman races, and one of the things I love about the sport is that every race is different and there is always room for improvement and learning new things. One of the common themes in being a triathlete and a surgeon is that I am always trying to improve my performance and understanding with training and practice. At 53, I find that cross-training really is helpful in terms of injury prevention and, to date, I have never had a serious injury. Over the past 2 ½ years I have been working with a coach, Jeff Fajar, who has really helped me improve both my performance, as well as my understanding of exercise and recovery. Being physically fit and healthy really helps my

performance as a surgeon, especially in longer procedures or long days. Just as important as the physical side of training is the mental side. Participating in triathlons in addition to having a busy career and family life requires discipline, organization, and time management, which also are important skills for a surgeon. There are times in a long race or a long operation when things get tough or don’t go as expected. Having the mental strength developed through exercise and racing allows me to remain calm and solve the problem.

Why is it important for you to practice what you preach? Integrity is the most important thing to me in both my personal and professional life, and our words and actions need to be consistent. Children are smart and as parents we are their most important role models. I want my children growing up seeing and experiencing exercise and healthy eating as a way of life. Professionally, we are in the midst of an obesity epidemic for both adults and children and, unfortunately, the epicenter for this is the Southern United States. I try to share with my patients and their families how much exercise has given me, both mentally and physically. In medical school and residency, I was almost 50 pounds heavier than I am today because of the unhealthy habits I developed. My basic advice is to just get moving, start simple and celebrate the small wins. If you can’t run, then jog. If you can’t jog, then walk. Nobody starts exercising by doing an Ironman. It is a gradual lifelong process. Visit Campbellclinic.com for more information.

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WEEKEND WARRIOR Interview by Hailey Thomas. Photo by Philip Murphy.

SARAH HARRIS Runner & Paddleboarder, 54, 5th Grade Math teacher and Cross Country & Track Coach at Oak Elementary School

BRAGGIN’ RIGHTS: In 1997, I told my husband I wanted to run a marathon— just one. As of today, I have run 145! • 106 marathons • 22 50Ks • eight 50-milers • six 100Ks • three 100-milers I’m most proud that I have stuck with running and have convinced many others to join me.

f RUNNING

I enjoy the long runs. My most memorable are those with my children and friends. I love the encouragement that is given by my running community. We want each other to succeed and reach our goals.

MOTIVATION I love being able to go and do. I like feeling strong.

26.2 I’ll be running my 11th Boston Marathon in April.

GO-TO GEAR I love my Garmin! I’m currently using Garmin 935 to keep track of my miles and pace.

FAVORITE GETAWAY My family loves the beach. Our favorite one is in Sandestin, FL. There are many great places to run and bike. And, of course, there is delicious food.

BEST EATS After a long run, my favorite thing to eat is Mexican food like guacamole, bean burritos, and spinach enchiladas. One of my favorite places is Casa Mexicana.

SWEET TOOTH I eat a little dark chocolate almost every day.

“ I like feeling strong.” Sarah is running her 11th Boston Marathon on April 15. 16

FAVORITE QUOTE “That’s the thing about running; your greatest runs are rarely measured by racing success. They are moments in time when running allows you to see how wonderful your life is.”—Kara Goucher

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WEEKEND WARRIOR Interview by Hailey Thomas. Photo by Philip Murphy.

ROB RAMSEY Running, Tris & Hiking, 38, Fashion Buyer and Men’s Sales at Oak Hall

BRAGGIN’ RIGHTS:

CROSS-TRAIN

FIT TRIP

I have competed in five marathons (PR: 3:19:13), eight half marathons (PR: 1:28:41), seven triathlons, and 50+ 5Ks (PR:17:47) with 17 top-three finishes with seven overall race wins. I also have a consecutive overall winning streak of four.

I cross-train three or four days a week. I work out at either Shed Fitness or Shred415. Both are great workouts to help with my strength training and cardio.

I’ve always loved to travel. I’ve been to 49 states and 19 countries. I’m always figuring out my next adventure. Some favorite trips were backpacking through Yosemite and trekking in the Himalayas. I’ve also been to Africa a couple of times and ridden the train through Europe.

f RUNNING I love running because it gives me the chance to I

get outside. You have the ability and freedom to do it anywhere. I first started running on a regular basis when I traveled full time. Any city I was in, all I had to do was step outside and run.

MOTIVATION Being fit has always been a way of life for me. I always want to be healthy in order to pursue my adventurous lifestyle. I want to continue competing in races and accomplishing new goals.

IN TRAINING FOR I’m planning on the M-Town Series, Fairway 5K, Great American River Run, and various races throughout the summer.

GO-TO GEAR I can’t leave for a run without my Garmin Forerunner or On Cloudflyer running shoes. I’m always tracking my miles, pace, and heart rate. I’m very technical when it comes to training!

FOODIE Memphis has so many great restaurants. I always try new places. Erling Jensen’s is probably one of my favorites. Everything there is perfect.

EXTRAVAGANCE I would always save up to buy nice clothes, so eventually I had to make it my job. I also love food and traveling so much I have been known to plan vacations based on restaurants.

“Being fit has always been a way of life for me.” 18

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COVER PROFILE By India Nikotich. Photo by Tindall Stephens.

Jana Stader & Randall Melton A Running Friendship Found at Kroger

Frustrated with years of failed diets and inconsistent exercise, Kroger Vice President of Merchandising Randall Melton, 55, decided it was time to sign up for his company’s health insurance benefit program in the fall of 2017. The Kroger Wellness Services team paired him with Jana Stader, a local in-store pharmacist from his division, and they became an instant success. Since their initial meeting, Randall has lost almost 100 pounds by following Jana’s personalized diet and exercise advice. Today, he’s toward a goal he never dreamed he’d be able to accomplish: training for a full marathon. His success came slowly over two years, and Jana was there every step of the way. Although Jana has been a local running coach for years, this was the first time she’d been matched with a coworker through Kroger Wellness Services. She applied the lessons learned from previous coaching as well as her personal life to create an easy-to-follow plan for Randall. They started with the basics: counting calories and learning about nutrition labels. After some trial and error, Randall started to see results and was losing about two pounds per week. “It was a huge ‘aha!’ moment for me to make realistic goals, understand portion control, and go beyond fad diets to make real change. The great thing about our friendship is that we work for a food company, which was certainly an advantage. In the beginning, we spent a lot of time walking around and talking in the stores.” His typical diet now consists of lots of proteins, fruits, and healthy fats. He never skips breakfast (commonly berries, some eggs, and yogurt) and loves to carry around raw almonds as a snack in between carefully planned meals of chicken or salmon with salad.

It was a huge ‘aha!’ moment for me to make realistic goals, understand portion control, and go beyond fad diets to make real change. Once Randall established a commitment to the new diet, he started taking note of Jana’s running habits. Jana and her husband, Scott, lead a runners community group called Run 365 in Collierville. At least four times a week Jana runs between four and eight miles through their neighborhood. She started Randall on the elliptical at his gym, and after a few months, he joined the Road Race Series, a program designed to help runners build up to a half or full marathon with a set of shorter local races. “I was there last March when he ran his first 5K, and it was awesome to see him reach his goal,” Jana says. “He was blown away—he couldn’t believe what he had accomplished. He really gained confidence and jumped in full steam after that.” Today, Randall is down from 320 to 229 pounds and finished a half marathon in December with a time of 2:23:18. To prep for his upcoming full, he wakes up for an early morning run three to four times a week and loves to get steps in on the golf course. Recently he’s completed several of his “Bucket List Runs” in Shelby Park, Central Park in New York City, and London. “I’m not necessarily chasing a number,” Randall says. “It’s not about 2019, or even 2020. I’m trying to be the best me for 2025, 2027, and beyond.” He insists he would not be where he is without the encouragement and support from Jana, whose coaching philosophy is about believing in yourself, patience, and persistence. “If she hadn’t helped me start out on this healthy lifestyle, I wouldn’t have met all the great friends that I have over the past year,” he says. “From the beginning, she’s been there to help me understand the ‘why’ behind the changes we make. She’s a very special person, and I’m thankful for our friendship.” 20

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FOODIE PROFILE By India Nikotich

Going Green with Chef Raymond Jackson of Crosstown Arts When the Crosstown Concourse opened in 2017, Crosstown Arts Co-Director Christopher Miner challenged Chef Raymond Jackson to create a plant-based menu for the organization’s new cafe in a city where barbecue reigns supreme. Although a Memphis native, Chef Raymond has decades of experience with famous chefs across the world. In September 2018, the cafe opened on the second level of Crosstown Arts, offering a comprehensive selection of vegetarian and vegan options with ‘80s-names like “Every Breath You Steak” and “Sweet Dreams Are Made of Greens.” Chef Raymond, 48, chats about his kitchen essentials, travel inspirations, and the future of Southern cooking.

How did you find your way back to Memphis? This is home. I grew up here and went to Bellevue Junior High. Although I watched Julia Child and Justin Wilson on TV as a kid, I ended up going to school for Accounting. I was miserable, so I packed up and left Memphis for culinary school in New York. I started in New Orleans with Chef Emeril Lagasse and then went to Miami and traveled around the world. It’s really good being back home and trying to get people engaged in a dialogue about plant-based foods. So many people say, “No, I need some meat. I want a sausage sandwich, some pulled pork, or a hamburger.” Then I offer them a cheesesteak and they don’t even know it’s not meat. It’s been fun seeing that revelation and getting past the stigma of plant-based cuisine. You can have all the flavor of the South without some of the fat, calories, and cholesterol.

If you had to distill your food philosophy into one sentence, what would it be? Keep it simple. If you’re working with good quality ingredients, you don’t need to throw 35 different things in a dish. Keep it simple.

How have you maintained your energy and passion for cooking? This whole plant-based journey was reinvigorating. After you’ve cooked 1,215 steaks and 1,038 pieces of fish...you’re ready for something new. You realize, “Okay, I can’t do it that way. I can’t use that ingredient.” I had to think about food in a new way. How could I coax the flavor out of tofu? How could I make it interesting? How could I get people to sit with this white box of sponge and enjoy it?

What’s your favorite kitchen gadget? My hands because I’m very tactile. And I love my Global knife because it’s light, unlike German knives that tend to be a little heavier. Japanese knives like those from Global have a thinner, lighter blade.

How do you integrate health and wellness into your daily life? I hit the gym when I can. If a cook calls in, and I’ve been at the cafe for 12 hours, I might not make it to the gym that night. But in general, I love spin class, riding my bike, and jogging. I’m working on doing a 10K right now. I’m not a vegetarian, but I have cut back on animal products significantly. When I first started the job, I tried a strictly plant-based diet, and after about five days I got sick with a headache, fever, nausea. My girlfriend fed me some bacon and eggs, and I snapped right back. I do plantbased two to three days a week, but then I’ll have to get a piece of chicken or fish to keep it going.

What’s next for the Memphis food scene?

Vegan Tofu n’ Grits 22

Memphis is one of those places where we value our tried and true. Alternatives have popped up, but they’re kind of a hard sell in this market. I think once we start more of an open dialogue about plantbased foods, people will be more receptive to them. Long term, I think there will need to be a big rallying cry. There have been a lot of celebrities recently who have advocated plant-based diets, like Beyonce and Jay-Z. Once we get some more people engaged and trying it, I think the broader market will catch on.

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FOODIE PROFILE By Lydia Podowitz.

Chef Andy Knight Revitalizes Railgarten Menu with Delicious New Twists In February 2019, Chef Andy Knight joined a team of brilliant food minds at Midtown’s favorite joint for Memphis craft beer, ping pong, and great eats. Railgarten’s new menu offers tasty fare that captures the same bold flavors found in Knight’s other Memphis menus; his flair for southern cuisine lies behind the success of local hotspots like Interim, Bounty on Broad, Loflin Yard, and Carolina Watershed. Knight’s new menu at Railgarten reflects a creative knack for coupling fine dining with casual ambiance. Chef Knight chats about his role as Chef de Cuisine for a rustic, backyard gathering space and foodie hub.

How would you describe the new Railgarten menu? I’m stuck on the idea of street eats, like finger foods. This menu is based on “get something in your belly and just keep hanging out.” It has character.

What’s your favorite item from the new menu? Pork Rind Nachos. We also kept the Hot Chicken from Loflin Yard. It’s simple but its good. That’s really my background with cooking. Take the easy stuff and make it great.

What would you consider your signature style as a chef? Almost everything I cook has Sambal chili garlic sauce. It’s not necessarily southern, but it’s something I do differently. Every chef has one thing that they do to every dish, and that’s probably the one weird thing I do.

Where do you like to shop? The Agricenter. I have a lot of personal relationships with the farmers. Peach World I’ve been going to for probably seven years and they take care of me. I love farmers markets.

Low Carb Pork Rind Nachos Would you consider yourself a southern chef? I’m really true to southern style cooking. I’ve always been true to it. I like long cook times, braised meats. Southern cooking is where I’m at.

Are you a big proponent of eating local? I’d say so. I forage in the summertime. I pick Chanterelle mushrooms and sell them here. Last year I got five different types of garden beans. I made a cold salad out of it; I mixed them with the Chanterelles, spring mix, shallots, garlic, and red wine vinegar.

How does local produce play into the menu you’ve created for Railgarten? Our gyros are baked at the Jerusalem Market here in Memphis. It’s the best pita bread I’ve ever had. Once the weather gets warm, I’m going all local. When it’s summer, everything will be pickled here, in house. The pork for the carnitas and the tortillas will come from somewhere local too. 24

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FOODIE PROFILE By Pamela Poletti

Chef Phillip DeWayne The Intersection of Food, Inspiration & Art The Dixon Gallery and Gardens recently opened the doors of its cafe, Park + Cherry, under the guidance of Chef Phillip DeWayne, a native Memphian. The cafe is part of the Dixon’s commitment to promoting spiritual, mental, and physical wellness. Currently, Dixon members can enjoy sunrise and sunset yoga, taijiquan classes, morning meditations, and downloadable meditative walks. Park + Cherry focuses on healthy eating and physical well-being. Over a cup of turmeric tea, the enterprising and young chef shares his early influences, his impressive resume, and his path to the Dixon.

What inspired you to be a chef? I was in college looking for work, which led me to Chez Phillipe at the Peabody where I was a dishwasher for about three months. One day they had a “plate up” where the kitchen staff puts different components of each thing on the plate. Chef Andreas Kisler said, “I like the way you laid the steak out.” He was my biggest inspiration; I call him my dad. As an African-American kid, a lot of people won’t step in and play that role for you, but he told me, “If you’ll listen to me, I’ll give you all the tools you need, and you’ll grow up to do exactly what I’m doing here.” To see all this coming to fruition is just amazing.

You offer many services including meal planning, catering, and personal chef classes. You have also cooked for celebrities and professional athletes. Have you ever been surprised by a client’s response to your food? I cooked for one NBA superstar and I made a really, really fancy dish for him. He poured ranch dressing and hot sauce all over it. But that’s how he ate.

Growing up in Memphis, what was your typical diet? Soul food. Granny was the best cook to me and probably still is. Sweet potato pie was my favorite. One of the things I regret the most is not being in the kitchen with granny to learn that recipe.

How would you describe your approach to food now? It’s French-American fusion. The majority of my teachings early on were French with Chez Phillipe, then Kelly English added a New Orleans Creole-type setting. San Diego gave me the southwestern flair. California changed the way I ate because the portions were smaller. You don’t have to eat so much, but you still get full.

What is the most exotic dish you have ever made? Antelope. I have a client who’ s a hunter and gets his own game. This particular winter he had antelope, so I made antelope roast.

How did it taste? It was different.

Assuming antelope is off the menu, what can patrons expect when they visit Park + Cherry? A French concept that’s neat, sweet, cute, and light with vibrant flavors. The whole incentive is healthy with fresh salads and bowls.

Why is the Dixon important to you? Art sometimes just overtakes me. I always find motivation walking through the galleries and the garden. As an artist, what I envision is bringing something totally new and exclusive to the Dixon. My confirming moment was in the gallery one night. I was walking by myself looking at the art when I pictured “Phillip’s Gallery” over a door. I had that moment when I was at Chez Phillipe. Moments like that get me inspired and keep me going.

These days, what is your go-to comfort food? I’ve always been a breakfast guy. Frosted Flakes.

What is an ingredient you can’t live without? Avocados To learn more about Chef Phillip, Park + Cherry, and the Dixon wellness program, visit Dixon.org. 26

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FOODIE PROFILE By Christin Yates

Making Vegan

Crunk with Bianca Phillips

Why did you decide to start a vegan blog? At the time, it was 2007, and I had been a vegan since 2004; I was also vegetarian before that for 10 years. I found that I was doing a lot more cooking at home. I looked at food blogs for ideas and inspiration, and I thought, “I could do that and put my food life out there.” My favorite blogs were more like food journals, kind of a “day in the life,” and my blog is mostly that. I post every Monday through Thursday and share what I’m eating as well as share Memphis restaurant reviews. I also do vegan product reviews. In fact, I just got the newest shipment of Ben & Jerry’s vegan ice cream.

Why is the blog called Vegan Crunk? I’m really into Memphis rap, especially at that time (2007) with Three 6 Mafia and Gangsta Boo. I was trying to think of a word that’s very “Memphis,” and “crunk” is so Memphis. Crunk rap started here, and I wanted the blog to be about being vegan in Memphis.

How did the blog evolve into a cookbook?

How did you come to be vegan?

Even though I wasn’t posting a lot of recipes on my blog, I was developing recipes at home. A year after the blog started, I realized that I was mastering a lot of them. I grew up in Arkansas with fried everything so I was veganizing a lot of that stuff and decided to write a cookbook. I published a book in 2012 called “Cookin’ Crunk : Eatin’ Vegan in the Dirty South.” It’s a collection of mostly family recipes that I veganized, and my grandma wrote half of the dessert section by veganizing her pies and desserts. It was a fun family project!

I went vegetarian in 1994 when I was 14. I spent a week with a friend from India, and they were all vegetarians for religious reasons. Eating with them for a week, I realized how easy it was. I told my parents I was going vegetarian after that week, and I continued for the next 10 years. In 2004, my 10-year anniversary of vegetarianism was coming up. Through the animal rights work I was doing with a local organization, I realized that if I truly wanted to live a compassionate life and support animal rights, I should go vegan. It’s strictly ethical for me and not a diet thing.

What are your go-to Memphis vegan restaurants/dishes? My favorite place is the café at Crosstown Arts. It’s plant-focused and has the most amazing vegan meals. Imagine Vegan Café would definitely be a favorite, and it’s more on the “treat yourself” side with things like vegan mozzarella sticks and vegan drumsticks. One of the most popular pages on my blog is the Memphis Vegan Dining Guide. It’s my list of every place that I know of in Memphis that has vegan options, and I’m constantly adding to it.

Bianca Phillips is the Communications Coordinator at Crosstown Arts. Visit her blog, Vegan Crunk, at vegancrunk.blogspot.com 28

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Fit and Finally Free:

Almetria Turner Founder of Fitandfinallyfree.com

Almetria Turner of Fit and Finally Free used her amazing weight loss experience to develop a wellness brand that is now her full-time job. She enjoys sharing her story of losing 177 pounds through diet and exercise over the course of four years to encourage and motivate others out of obesity.

How and when did you develop your wellness brand Fit and Finally Free? In 2015, I developed Fit and Finally Free out of my own personal struggle with weight loss and obesity. It was basically my way of keeping myself accountable as well as a way to help other people fight the war on obesity through faith, food, and fitness.

What do you do as part of Fit and Finally Free? I’m a motivational speaker. I’m also a food and fitness blogger, a certified running coach, and group exercise instructor. In addition, I coach people through lifestyle and behavior changes in dealing with life, career, and weight loss issues. I’m also a healthy chef and do individual and group healthy cooking classes.

How did you come up with Fit and Finally Free? When I first started my weight loss journey in 2011, I used the hashtag #fitandfree. I believe in holistic health, meaning one should have a great spiritual, mental, emotional, and physical well-being as a foundation. I was fit and finally free in all of those areas of my life. I shed all of those “weights” from my mind, body, and spirit.

How much weight did you lose? I lost 177 pounds naturally over four years. My mantra was “Fit by 40.” I gave myself four years when I was 36 to get the weight off. I did it by lifestyle, behavior changes, and my approach to food. I was an emotional eater. I had to look at food as something for sustenance and not something to look forward to during times of confrontation, consolation, and celebration—the three triple threats to health.

Why are you passionate about Fit and Finally Free? There are so many people who share my story, but they didn’t know they had the same story as me. Once they hear about others who’ve overcome being overweight and dealt with chronic illnesses, it gives me a sense of fulfillment because I know I’m helping to save lives even if it’s just one person at a time.

What is your philosophy on food? You have to create a lifestyle that’s sustainable for you. I’m not into the fad dieting, but rather lifestyle modification. I believe in eating all of the food groups, but basically having a balanced plate with portion control. You also have to get moving.

What are some of your favorite meals/restaurants in Memphis? I cook so much at home because there aren’t many restaurants that are very healthy. But when I do decide to eat outside of the box, I like going to Char Memphis.

Civil Rights Race Series Memphis “I Am A Human” 5k and Half Marathon Almetria is currently training for as well as helping race director Raynard Lawler prepare for the Civil Rights Race Series Memphis “I Am A Human” 5k and Half Marathon. It takes place Saturday, April 27 starting at the National Civil Rights Museum. The race medal reflects the Lorraine Motel, and a portion of the race proceeds benefit the National Civil Rights Museum. Find out more at wjrclub.com 30

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FOODIE PROFILE By Christin Yates

Mind. Body. Vine. Erica Jancelewicz mindbodyvine.com Erica is a lover of all things healthy, beautiful, and wine-related. She’s a 40-year-old mom to three kids and wife to a physician. A nurse of 12 years, she was recently spurred by her love of food and wine to pursue a career in the wine industry and runs the website Mind Body Vine.

How did you start Mind Body Vine? It evolved naturally from my interests in wine, photography, and health. After I stopped nursing to raise my three kids, I took up photography as a hobby and then it became a part-time business. My husband and I have had a deep love for wine ever since we met and married in San Francisco. I lived in California for 10 years, and I actually wanted to be a winemaker, but my husband’s job brought us back to the South in 2013, and winemaking is a little harder to do down here.

What’s your goal or what do you hope to accomplish with it? My goal is to educate people about wine and food and to explore and share new experiences while I follow my passions. I’m using it as something to show people what’s out there. I like to discover and talk about wine, and food and wine are so intimately related. I’m a level 1 introductory sommelier, and I’d like to get to be a level 2 certified sommelier. My blog partly details my journey of getting there.

What’s your philosophy on food? I look for places that have fresh, local ingredients. I love all foods, but I do try to find foods that are local because the flavors tend to be much more vibrant. I think chefs who use local ingredients are really passionate about their food.

What do you hope to do once you receive your sommelier certification? I want to travel and teach or possibly get into distribution while I’m teaching about wine. I would love to be able to work with a winery somewhere else, maybe in Spain or Portugal. I really just would like to educate others and keep on learning about wine.

What are some of your favorite local restaurants?

What are some of your favorite food experiences?

Memphis has a great burgeoning food scene with the Andrew Michael restaurants: Ecco, Tsunami, and other awesome places. Every month, it seems like something new is popping up. The new place Elwood’s Shells is so cool and laid back and has fresh ingredients. Acre, Bari, and Alchemy are great, and Catherine & Mary’s is probably my favorite.

I’m originally from Alabama, and I love authentic Southern food, which you can find a lot of here in Memphis. But my best-ever food experience was at Atelier Crenn in San Francisco, and it changed the way I thought about food. Next would be the French Laundry and Le Bernardin. They really woke me up to all sorts of inspiring new flavors and food ideas.

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FOODIE PROFILE By Christin Yates

Green Girl Produce: Emma Treadwell Founder, Greengirlproduce.com

Born and raised in Memphis to a family of growers, Emma Treadwell is the founder of Memphis’s first vertical farm, Green Girl Produce. While she was a server at Sweet Grass in Midtown, Emma started a small garden in the back to provide ingredients for the restaurant with little work needed on the part of the chefs. The garden grew into what Green Girl Produce is today. It now operates out of a warehouse in Midtown, thanks to support from the community and a small grant.

What is Green Girl Produce? Green Girl Produce is an indoor hydroponic vertical farm. We grow microgreens, micro herbs, and baby lettuces. We create artisanal blends of our products to showcase a variety of colors, textures, and flavor profiles. In order to supply our growing demand, we recently quadrupled our production capability and are now growing close to 45 varieties!

Who are your customers? Right now, we cater to mainly restaurants and hotels. Recently, personal chefs, mixologists, and food bloggers have been receptive to our products. In April, we hope to be selling at the Farmers Market in Midtown and expand our customer base. 34

How did you get started? I was waiting tables at Sweet Grass in Midtown and started building a little garden out back. I was curious about creating a garden that could be easily managed by the chefs in order to facilitate the use and accessibility of the freshest produce possible. From there, I was introduced to the Memphis business incubator scene through Launch Memphis (now Start Co.) where I got a lot of support and eventually a bit of funding to build a grow system which I operated on my own for nearly five years. That grow system became the prototype for what I have now.

How have you grown the business? I was in an office suite for five years and sold to 10-20 customers. It was a struggle figuring out what would sell and how to grow it. It was a lot of experimentation and collaboration with the chefs I got to know over the next five years. I realized that if I was going to do this for the long haul, I needed to expand my operations and my team. Sweet Grass owner Ryan Trimm, who has been a mentor to me over the years, suggested that I grow baby greens. After gauging the demand for baby lettuce with my customers, I developed a plan to diversify our product line to include a wider range of leafy greens (micro herbs and baby lettuces) that

would supply a broader market. With the help of the restaurant group Across the Board (Craig Blondis, Roger Sapp, and Ryan Trimm), I was able to relocate to one of their warehouses in Midtown, where they renovated approximately 2,500 square feet into a temperaturecontrolled environment.

Why did you go with the name Green Girl Produce? On so many levels it’s about sustainability, empowerment, and growth (both personal and professional).

What’s next for Green Girl Produce? We’re really excited to develop these new flavor profiles, blending microgreens, micro herbs, and baby lettuce. The Farmers Market is going to be an exciting time to learn from our customers what they like and what they are willing to try.

What are your go-to Memphis restaurants/dishes? I love City Silo’s buffalo tempeh salad. You also can’t go wrong with the wings from Sweet Grass Next Door, and I love a good carpaccio plate with a lot of greens added in.

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FOODIE PROFILE By Pamela Poletti

What's Cooking at the Church Health Center Three local chefs are offering free cooking classes to home cooks of all skill levels at the Church Health Center (CHC). Carolyn Nichols, Symone Johnson, and Sheri McKelvie are focusing on healthy eating through a Mediterranean diet with a fun and nutritious course.

The three passionate chefs share a common cause. Carolyn: “When I started changing my eating and exercise habits in high school, I had more energy, felt better, and had more selfconfidence. I want to help others eat better in order to live a healthier life.” Symone: “I joined the CHC team to help inform our community about eating and living a healthier life. Everyday schedules can be hectic, but making mealtime easy for at least one family brings joy to my heart.”

Sheri: “I’ve been an instructor at CHC for almost two years. I love helping participants feel comfortable in the kitchen. Many people just haven’t cooked much and have some anxiety about preparing food and also about nutrition.” A recent beginners class took place against a bright backdrop with gleaming stainless steal stations. Participants created four different variations of spaghetti, from a meaty style dish to a completely vegetarian one. The instructors demonstrated how to incorporate healthy Mediterranean-inspired ingredients into standard favorites. After a quick lesson in knife skills, participants were soon chopping and the aroma of simmering onions and garlic filled the room. Volunteers helped with measuring and the cleanup. From the instructors to the students and helpers, everyone was drawn together with a sense of community. “Be confident!” Symone urged, “When you’re

the chef you have full control of your health and body.” Carolyn adds, “Cooking doesn’t have to be complicated. A delicious meal can be put on a table in under an hour without using every pot and pan in the house!” At the end of the evening, participants got to taste each other’s creations before going over the nutritional value and calorie content of each dish. Sheri points out, “The Mediterranean diet doesn’t forbid certain foods like fad diets. It shifts the focus to vegetables, whole grains, and lean meats.” Carolyn adds, “I think many folks think it’s too expensive to eat healthily or to follow the Mediterranean diet. Most of our dinners are under $15 per meal for a family of four. We don’t go to fancy grocery stores to purchase ingredients. All of our can be found at Kroger or Walmart.” To find out how to participate in a free cooking series, visit ChurchHealthCenter.org.

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FOOD+NUTRITION By Blair Mize, MS, RDN, CSSD, LDN

Easing the Reins on What You Eat If you aren’t careful, you can begin to live on autopilot with food, basing decisions about what to eat strictly on nutritional content, food rules, or daily routines rather than what sounds and feels good. You can also slip into using external factors like measurements, diet plans, points, or the amount everyone else is eating rather than physiological hunger and fullness cues to determine how much to eat. Can you remember a time in your life when you were hungry and got exactly what you wanted? These experiences are so delicious and satisfying! In “Beyond the Shadow of a Diet,” authors Judith Matz and Ellen Frankel describe the ability to identify what you are hungry for when physiological hunger occurs as “making a match.” Start making matches again with these seven strategies…

Blair Mize, MS, RDN, CSSD, LDN is co-owner of Memphis Nutrition Group, a nutrition & lifestyle counseling practice operated by registered & licensed dietitians/nutritionists. 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 www.MemphisNutritionGroup.com. 38

Take note of the 3 T’s.

Study your other senses.

Be mindful of memories.

Choose quality over quantity.

Be finished with food rules.

Give yourself options at the ready.

Create a list of “Keepers.”

What taste (salty, sweet, spicy, savory), temperature (hot, cold, room temperature), and texture (crunchy, soft, creamy, chewy) sound best?

In addition to the taste and feel of food, consider aromas that always tend to whet your appetite. What dishes have caught your eye online, in magazines, or at restaurants?

What were your favorite childhood dishes? What are some of the most memorable meals you’ve eaten? Recreate them!

With nutritional information printed on many restaurant menus and countless diet products on grocery aisles, it can be difficult to make the tastiest choice if the option you’re eyeing is higher in calories. Unfortunately, many people fall into ordering only the lowest calorie dishes so they can finish it all. Consider giving yourself permission to experiment with leaving some food on the plate or taking a to-go box with leftovers. By choosing what you truly want to eat, avoiding “diet food,” and savoring your selection, satisfaction can often be achieved with less food and without the urge for a “do-over” later.

Stop labeling foods as junk, bad, fattening, indulgent, or sinful and start taking inventory of your forbidden foods. From there, construct a plan to reintroduce them into a regular eating pattern.

Plan meals and shop for ingredients in advance, giving yourself flexible structure to choose which day each one is served based on what sounds best. Take it to the next level by stocking the freezer with heat-and-eat options.

When you’re still drawing a blank on appetizing meal ideas, read through your list of favorite restaurants or recipes to see if anything might hit the spot.

Health and enjoyment are not mutually exclusive. If eating is no longer satisfying and your choices are fueled only by routine, rigidity, and healthfulness, it’s time to start making matches again by adding a little more “Vitamin P” (aka pleasure) to your eating!

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FOOD+NUTRITION By Kate Lyman

Intermittent Fasting For Weight Loss

WHAT IS INTERMITTENT FASTING? Intermittent Fasting is a broad term used to describe a pattern of eating in which you restrict your food intake to a specified time period. Many of us start the day with breakfast and end with an after-dinner snack in the evening, which creates about a 13-hour window of eating. Intermittent fasting refers to cutting down that amount of time. There is some misinformation behind the idea of intermittent fasting. Some sources claim it is the best way to pursue weight loss, while others misconstrue the concept as simply skipping breakfast to get a six-pack. The truth is that we all practice intermittent fasting to some extent; when we sleep, we are fasting! This normal period of fasting is important for many regular processes in our bodies, such as regulating blood lipids, blood pressure, and cholesterol levels. The claim that intermittent fasting is a helpful weight-loss strategy stems from these benefits. However, that does not mean it is a magic pill.

HOW IT WORKS

HOW TO DO IT

Weight loss requires a calorie deficit, which is eating fewer calories than you burn each day through exercise and daily activity. This is how all diets function. Anyone that experiences successful weight loss by following a certain diet does so because they are reducing the number of calories they eat to create a calorie deficit. This is the pattern for Paleo; Keto; Weight Watchers; gluten-free, vegan, and primal diets; and intermittent fasting.

There are many different intermittent fasting strategies out there. While they differ in timerestricted eating windows, the principles are the same: restrict your hours spent eating, drink plenty of water to stay hydrated during fasting periods, and fill your eating period with highquality, healthy foods.

Intermittent fasting can be considered a tool for weight loss because when you eat fewer times during the day, there’s a good chance that you take in fewer calories to create a calorie deficit. It can be a helpful strategy for managing hunger and improving appetite control, making it easier to stick to a calorie deficit.

Nutrition looks different for each person, so whatever works for a friend, a family member, or someone you saw online may not be the answer for you! Intermittent fasting is another tool in the weight loss toolbox and can be a helpful strategy if you already feel confident that you are making good food choices and have positive eating habits. It may not be right for you if you haven’t already mastered the basics of a healthy diet. If you want to give intermittent fasting a shot, don’t stress about the details and the rules. Find an eating window that works for you and your lifestyle and give it a try!

INTERMITTENT FASTING STRATEGIES ALTERNATING DAY FASTING:

This approach refers to alternating between 36 hours of fasting and 12 hours of eating. This approach can be challenging if you train heavily throughout the week.

LEANGAINS PROTOCOL:

This approach recommends a 16-hour fast and an 8-hour eating window each day. It is less restrictive and can be a helpful way to moderate intake without drastically changing your eating habits.

24-HOUR FASTS:

This approach refers to fasting for a 24-hour period once or twice a week.

WARRIOR DIET:

This approach promotes a 20-hour fast and 4-hour eating window. For all approaches, remember that it is the restricted intake and consequent calorie deficit, not the specific meal timing, that produces successful weight loss.

Kate Lyman, MPH, CHES is a nutrition coach who believes in ditching restrictive diet rules and building flexible eating habits so that you can eat the foods you enjoy while still working towards your aesthetic, performance, and health-related goals. She provides individual and corporate nutrition coaching and creates resources that can help anyone improve their diet. Find her cookbooks, nutrition guides, and other resources at katelymannutrition.com or on follow along at @klnutrition. 40

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FOOD+NUTRITION By Andrea LeTard. Photo by Nicole Cole.

Spring Chicken Nothing says spring like a dish that looks like the season itself. This healthier take on roast chicken was inspired by the beautiful greens and florals of spring. It makes a stunning centerpiece for a dinner party or Easter gathering. This recipe was originally published in Andrea’s Cooktales: A Keepsake Cookbook. 4 servings q q q q q q q q q q q q

4 Tbsps unsalted butter at room temperature 1 Tbsp minced garlic 1 ½ tsps minced fresh thyme Z est of 1 large lemon Z est of 1 large orange 1 /3 cup minced fresh dill 1 /4 cup minced fresh chives 2 Tbsps minced parsley 4 bone-in, skin-on chicken breasts 2 Tbsps olive oil K osher salt and freshly ground black pepper O range and lemon slices to garnish

1. P reheat your oven to 350F. In a small bowl, mix together the butter, garlic, and thyme, then set aside. In another bowl, mix together the lemon zest, orange zest, dill, chives, and parsley, then set aside. 2. P at chicken breasts dry on all sides using paper towels and place them on a baking sheet with the skin side up. Use your fingers to rub 1 Tbsp of the butter mixture under the skin (without tearing it) and on the top of each breast. Liberally salt and pepper both sides of the chicken. Coat the chicken skin in olive oil, then sprinkle about ¼ of the citrus-herb mixture over the top. 3. B ake for about 30–40 minutes, or until the thickest part of the breast reads 165F. Turn your oven setting to broil, and broil the chicken for 3–5 minutes until the tops are crispy. Plate and sprinkle with the remaining citrus-herb mixture. Garnish with orange and lemon slices.

Reginelli Recommends: Harken Chardonnay Creamy, flavorful, and classic, this California Chardonnay pairs perfectly with Spring Chicken. $13.99 See Wine Enthusiast Mary Catherine Reginelli at Pyramid Wines & Spirits. Pyramidwines.com, 901.578.2773.

Andrea LeTard is the creator and author of Andrea’s Cooktales, an heirloom cookbook being released Spring 2018. She is also a personal chef, small party caterer, and cooking instructor. Andrea has been featured on Cooking Channel, Today Show, and Local Memphis Live. She was chosen as a Top 100 Contestant on MasterChef Season 6. Her recipes are “next-generation southern”—fun and fundamentally southern with a modern twist. Follow Andrea on Facebook, Instagram (@andreas_cooktales), and her video blog series at Andreascooktales.com. 42

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EVENTS CALENDAR

APRIL EVENTS 4/5/19 NFT Lights for Life Neon 5k

4/6/19 Monarch Cardinal 5K Memphis, TN

4/13/19 WGC FedEx St. Jude Invitational Fairway 5k

Memphis, TN

4/6/19 Relay Duo Dash

Memphis TN

4/6/19 Hope From the Haven Memphis, TN

Memphis, TN

4/6/19 10th Annual Jackson Culley Mito-What? 5K Millington, TN 4/6/19 Collierville Freedom Run 5K Collierville, TN 4/6/19 Flock Around the Block 2019 Hernando, MS 4/6/19 Leftover Bling 5K Memphis, TN 4/6/19 Sista Strut - Memphis Memphis, TN 4/6/19 Sista Strut-MMEFCU Memphis, TN 4/6/19 2019 GRIZZLIES 5K Memphis, TN

4/6/19 Race For The ‘Ville Glow Run Collierville, TN 4/7/19 2019 Wolfman Duathlon and Three Mile Trail Run Memphis, TN 4/7/19 Kosten Foundation Kick it 5K

4/13/19 Whitehaven Healthy Community Day 5K Memphis, TN 4/13/19 Your Next Step is the Cure Memphis 5k Memphis, TN 4/14/19 Memphis Big BBQ Half Marathon & 10K Memphis, TN

For races details go to racesonline.com

4/20/19 “Cycle for Safety” in Memory of Cory Horton Collierville, TN

4/27/19 Mid-South Heart Walk and Red Dress Dash

4/20/19 4th Annual Race Against Sexual Violence Memphis, TN

4/27/19 Barret’s Chapel PTO First Annual 5K Arlington, TN

4/20/19 aCrossTown 5K Memphis, TN 4/20/19 Bunny 5k + 1 Mile Run Olive Branch, MS

Memphis, TN

4/27/19 In Memory of Hezekiah Keyon Moss Memphis, TN 4/28/19 GMSD 5k Stampede Germantown, TN

4/14/19 Los Locos Duathlon and 1 Mile Kids Run

4/20/19 SRVS Kids and Families Bunny Run 5K

4/29/19 MRTC - KIDS! Spring Running Program

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Memphis, TN

4/14/19 Hunger Run 5K and Kite Flying Fest

4/27/19 Wolf River Epping Way 5k Memphis, TN

5/4/19 Cinco De Moe’s

5/4/19 Courage 5K

Memphis TN 4/12/19 Ready. Set. Grow! 5K Lakeland, TN 4/12/19 Run, 2, 3, Pour

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4/15/19 S2F Performance Lab Training Group

4/27/19 John “Bad Dog” McCormack Memorial 5K

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4/13/19 Color Splash Autism Dash Hernando, MS

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All women’s triathlons and all men’s triathlons Super Sprint – 1/4 mile swim, 8 mile bike, 2 mile run Sprint – 1/2 mile swim, 16 mile bike, 4 mile run 2 bikes and gear giveaway for race finisher female and male June 22 | 6:30am – Shelby Farms, Memphis, TN | Register at: runsignup.com 45

03.16.19

PHOTO FINISH

10TH ANNUAL HUMANE SOCIETY FAST & FURRIEST 5K Benefiting Human Society of Memphis

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8. Brittany Lease, Holden Lease, and April Karas

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