Memphis Health+Fitness Magazine April 2023

& DR. HENRY DALSANIA DR. KAVITA KANSAGRA

Embracing Plant-Based Living

THE FOOD ISSUE

The Healing Power of Mushrooms

Amy Goode | Publisher

Amy is passionate about growing the health and fitness community, as she’s done for the last 26 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.

Angelique Nihen | Editor

Angelique is an editor, writer, graphic designer, and advertising/marketing professional. A long-time SAG-AFTRA member, she also works and performs professionally as an actress, singer, and dancer. A Temple University graduate, she enjoys swimming, biking, painting, sewing, reading, and traveling.

Tindall Stephens | Photographer

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

Sam Sikes | Photographer

Sam is a professional photographer in the greater Memphis area. He and his team specialize in wedding photography and videography, along with portraiture. You can find his website at samsikesphotography.com. When Sam is not working you will either find him in the gym or playing spikeball at Shelby Farms!

Zoe Harrison | Contributing Writer

Zoe is a biomedical engineer with a focus in medical writing, and has authored a number of publications in scientific journals. She is a native Memphian and is a passionate runner, yogi, and weightlifter. In her free time, she enjoys cooking and playing with her golden doodle, Sully.

Lucy Modzelewski | Contributing Writer

Lucy is a branding and marketing professional and native Memphian. An avid runner, she enjoys running on the Green Line with her husband and participating in races throughout the year.

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Shlomit Ovadia | Contributing Writer

Shlomit Ovadia is a Content Strategist for a Colorado-based nonprofit, where she currently lives and enjoys all the outdoors lifestyle has to offer. In addition to her freelance work in writing and editing, Shlomit’s poetry and creative pieces have been published in various literary journals including Grande Dame Literary and Sad Girls Club Literary Blog.

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Kelsey Lawrence | Contributing Writer

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Jeremy Crooks | Digital Designer

Jeremy is a South Carolinian turned native Memphian with almost 15 years of digital and print design experience. As a passionate endurance athlete, he loves participating in marathons, triathlons, and even a good hike with his wife and two pups, Brooklyn and Chloe.

SHOUT OUTS!

Robin Vanhoutte (left) has been biking for almost a full year. He started in his native country, Belgium, and has biked throughout Europe, Uzbekistan, the length of India, and Vietnam, before flying to Vancouver, Canada, and then traveling down the California coast. During his journey, he stopped at Victory Bicycle Studio for some much-needed repairs after cycling 14,000 miles.

him with hard-to-find parts!

‘She to Sea’ Mid-South women’s cycling team embarked on a 500-mile ride for cancer awareness. From March 18-22, these ladies cycled from Memphis to Seagrove Beach, FL, honoring friends and family members who have battled or are currently battling cancer. All the funds they raised during this adventure benefit West Cancer Foundation. For the last 40 years, the foundation has helped fund research in cancer care, education, patient support, and community outreach.

Owner of Victory Bicycle Studio Clark Butcher (right) helped Robin get his bike road-ready again by supplying

(From left) Miki Martin, Kirsten Sass, Heather Nichols, Sarah Corrigan, Lisa Mayo, Leigh Ruston, Lesley Brainard, Claire Alexander, Rebekah Askins, Lawrence Elliott, Sarah Wright, Natalia Amancio, April Weeks, and Shelby Tucker

By Shlomit Ovadia

In Safety & Good Health: The Case for Donating Blood

Did you know that researchers worldwide need blood sample donations to help advance scientific discoveries for cancer and other diseases?

Luckily, the HemaCare Donor Center in Memphis makes donating easy and hassle-free, putting donors in the front seat of finding potential cures.

Health Requirements and Donation Frequency

To donate, a person must be in good health and meet specific requirements. This means that all potential donors undergo a verbal screening and health check, where they receive immediate feedback on their donation suitability. The verbal screening consists of a series of questions required by regulatory agencies to determine eligibility for donation. The health check involves basic measurements such as heart rate, height, and weight. It also requires nominal amounts of blood to be drawn by a phlebotomist to gauge whether a potential donor’s overall blood composition is adequate to provide a quality donation for researchers.

Research

Your blood provides the cellular materials scientists need to research cancer, infectious disease, autoimmune, and other disease treatments. Using your blood cells, scientists can create cutting-edge therapies such as CAR-T immunotherapy and lifesaving vaccines.

Researchers at universities, drug and health companies, and other blood centers around the world can use your blood to conduct studies that will move the needle forward on our collective understanding of human disease and other health issues.

Other Perks

The entire process can take one to four hours, is virtually painless, and can even potentially include compensation of up to $600 for the donor’s time and effort. Plus, it takes your body about 500 calories to replace blood after a donation, so treat yourself to an indulgence of your choice and HemaCare’s complimentary snacks.

Blood cannot be manufactured, so hospitals, doctors, and donation centers rely on people like you to take an active part in paying it forward.

It feels good to do good.

To donate, visit Hemacaredonorcenter.com to get started.

By Shlomit Ovadia

Second Annual GFWB YardWork Obstacle Race

Are you tired of the same old foot race? Want to try something new and exciting that will challenge you and your friends? Look no further than “ YardWork ” — the ultimate team obstacle race. A three-mile course designed to mimic the challenges of a typical day of yard work, but with a twist. You’ll be climbing up and over mountains of mulch and stone walls, shoveling, hauling, pushing wheelbarrows, and more, all while working together in a team of three to overcome obstacles and complete the course in the fastest time possible.

The course is challenging! It’s a one-of-akind experience that will leave your team feeling energized, accomplished, and closer than ever before. And who knows, you might even pick up some useful tips for your next day of actual yard work!

LOCATION: The Yard, 1735 Thomas Rd. Memphis, TN 38134

WHEN: April 15, 2023

START TIME: 5:00 p.m.

AFTER PARTY: 6:00-8:00 p.m.

COST: $45 per person

Athletes will race in teams of three. Teams can be made up in four different categories. The top team from each category will win awards.

CATEGORY OPTIONS INCLUDE:

INTRO OFFER 7 DAYS FOR JUST $7

REFER A FRIEND EACHOFYOU GETS50%OFF

2NDMONTH OF MEMBERSHIP

By Shlomit Ovadia

Accelerate Your Health & Wellness

When it comes to healthy aging, Accel Performance and Wellness Director Drew Graham is leading the way for Memphis, using a sustainable and progressive approach to help everyone — from the active adult to seasoned athlete — succeed.

Together with Campbell Clinic Orthopedics, Drew collaborated to plan, develop, and launch this comprehensive center in 2019.

“What I really enjoy about this facility is how we can cater to everyone’s needs and abilities to help them feel better and reach their goals.”

Accel Performance and Wellness brings the same level of amenities, programming, and care, similar to that of a professional team.

“We wanted to bring that same knowledge and approach to the general adult population.”

By focusing on their three pillars of mobility, flexibility, and stability, Accel’s program sets the foundation for healthy living, with exercises geared towards improving strength and joint range of motion and surrounding soft tissues.

“We know if we focus on that, their goals become much more attainable, whether it might be weight loss, feeling good getting out of bed, or training on an athletic level.”

Use it or lose it. Due to sedentary lifestyle habits, certain movement areas can atrophy with age, causing the body to lose those characteristics.

“This leads people to feel soreness and tightness when performing simple movements.”

That’s why Accel’s performance classes cycle through a weekly variety of strengthbuilding; power, speed, and agility; muscle endurance; and work capacity training. They also offer classes focusing more on mobility exercises.

Together, they equip the everyday person with the tools for long-term body functionality.

Boasting a large outside turf, Accel’s coaches can get creative with dynamic stretching, agility training, and conditioning drills.

The one-stop shop’s 12,500 square foot facility offers everything wellness-related — including massage, physical, and stretch therapies; performance and active recovery training; and nutritional counseling that adopts a non-diet behavioral approach.

Accel continues to offer the latest and greatest amenities, including a hydro-Worx pool, sauna, hot tub, and cold plunge pools, and Normatec compression boots.

Plus, their small 12-person group, and 1-2 instructor-facilitated classes mean everyone receives hands-on help, with individual modifications.

“We want to make all of our adults feel really comfortable and understand this is a process, with the one-step-at-a-time focus of just trying to move better.”

For Drew, it’s all about taking things in moderation by being patient and trusting the process.

“If we start with changing some behaviors without going too extreme too quickly, we find that people can maintain it.”

Accel’s multiple levels of membership packages are designed to fit everyone’s needs and budgets.

Visit Accelperformance.com for more information, to schedule a tour, or receive educational insight on their Let’s Move blog archive. Stop by during general hours of operation (5:00 a.m.–8:00 p.m.

Monday–Friday and 8:00 a.m.–12:00 p.m. Saturday) to chat with an onsite coach and learn how you can accelerate your way to better health.

IG: @doyouaccel

Dr. Robert D. Wallace is proud to announce the opening of his new practice — Wallace Plastic Surgery Group. He has been recognized for many years as one of the best plastic surgeons in the United States and has an international reputation for his work in craniofacial, cleft, and cosmetic surgery.

Dr. Wallace has recently been awarded: Newsweek Magazine Top 100 Plastic Surgeons in the US 2021 Facelift and 2022 for both Facelift and Rhinoplasty

Memphis Health Care Hero Honoree: Physician Category

Dr. Wallace has been recognized in “Best Doctors in America,” and listed in “America’s Top Plastic Surgeons,” by Castle Connolly for many years running.

6 Ways to Build Lasting Healthy Habits

Starting on a path toward healthy habits is often easier than maintaining them long-term. This year, you can avoid a major pitfall of healthy resolutions and build healthy habits that stick by working small, positive steps into your daily life.

In fact, healthy habits are the first suggested treatment strategy for people whose blood pressure and cholesterol levels are creeping higher than normal, according to an American Heart Association scientific statement.

“The current guidelines for managing high blood pressure and cholesterol recognize that otherwise healthy individuals with mildly or moderately elevated levels of these cardiovascular risk factors should actively attempt to reduce these risks, and increasing physical activity is a great place to start,” said Bethany Barone Gibbs, Ph.D., chair of the statement writing group and chair of the department of epidemiology and biostatistics at West Virginia University School of Public Health.

These six ideas from the American Heart Association’s Healthy for Good Habit Coach can help.

Bust Common Habit-Building Myths

You may be surprised to learn the truth about creating and sticking to healthy habits. One myth is getting healthy means doing things you don’t like. Research shows positive emotions make habits stick, so set your intentions on something you enjoy. Another misconception is big results require big changes, which may lead to overly ambitious habits. However, the simpler the routine is, the more likely it is to become habit.

Work with Your “Brain Loops”

Your brain creates “loops” for habits made up of three things: a cue, a routine, and a reward. Each time the loop is repeated, it becomes more routine and may become automatic. Knowing this, you can design cues for developing new, healthy habits, such as setting walking shoes by the bed to start a walking habit. The routine is putting on the shoes and walking around the block, and the reward is the pleasant sensations and brighter mood from a morning stroll.

Create Cues That Work for You

Most successful health habits begin with a cue. The cue can be external in your environment or internal in terms of your mindset. The more consistent the cue, the more likely it is to trigger the habit. Hacking your brain’s reminder system can help you remember your cue. Some examples of visual cues are placing a sticky note where you’ll see it often, keeping a water bottle on your desk, or refrigerating fresh veggies at eye level.

Build a Routine That Supports Your Goals

Positive and consistent habits are important to achieve your personal goals. Small habits done consistently can add up to big results. To create a new healthy habit, think through the steps that could lead to your desired outcome. Ask yourself whether you want to do it, if it’s easy, and if it’s high impact. It’s important to choose habits that make a difference and move you closer to your goals.

For example, if one of your goals is improving your heart health, a meaningful habit might be to move more. Increasing physical activity can help lower blood pressure and cholesterol along with many other health benefits, Gibbs said.

“Every little bit of activity is better than none,” she said. “Even small initial increases of 5-10 minutes a day can yield health benefits.”

Use Rewards to Make Habits Stick

Start by choosing a habit you enjoy that’s rewarding by itself. If you’re more of a dancer than runner, increase your physical activity with an upbeat dance class. You might also look for a more enjoyable version of a new habit, such as getting more fruits and veggies by sipping on a delicious smoothie.

Understand Resets are Part of the Process

New habits are experiments. If they don’t stick, you haven’t failed. Instead, you’ve learned what doesn’t work, which is useful. Get curious and ask yourself which part of the habit didn’t work for you. Maybe the cue was ineffective. Maybe the steps of the routine were too ambitious, and you need to split them into smaller, easier steps. If you realize you don’t enjoy the habit, stop doing it and try something else.

Find more inspiration and ideas to jumpstart healthy habits this year at heart.org/habits.

Vegetarian

Doctor Duo Take Holistic Approach to Health

By Lucy Modzelewski

Photo by Tindall Stephens

Dr. Kavita Kansagra, 46, and Dr. Henry Dalsania, 45, are an impressive wife and husband duo: both practicing doctors in Memphis, raising three kids, two sons and a daughter, ages 15, 13, and 10.

Like many others in their field, Kavita and Henry recognize the variety of health benefits that come from a vegetarian diet centered primarily around plant-based, whole foods, from lowering your risk of heart disease and high blood pressure to helping prevent Type 2 Diabetes.

Vegetarian and plant-based diets are also growing in popularity, mainly due to consumer concern over planetary environmental and human health.

Kavita was an early embracer of the vegetarian lifestyle, adopting an entirely vegetarian diet six years ago after a lifechanging trip to the Himalayas.

When Kavita turned 40 in 2017, she had just completed her Master’s in Health Administration and felt a little burnt out. So she decided to embark on an adventure to the Himalayas with a group of yogis to focus on self-care.

“This trip truly transformed my life and is how I got into being a vegetarian,” she explains.

The facility where they stayed only served vegetarian food, and Kavita immediately fell in love with how it made her feel. She felt rejuvenated and detoxified but still had plenty of energy and wasn’t feeling hungry or missing meat.

When she returned stateside, she completely converted to a vegetarian lifestyle. She found that this lifestyle change had her feeling better than ever and made her a better doctor.

As a Primary Care Doctor, Kavita feels she can better serve patients with health issues by educating them on clean eating and how it can help with blood pressure and glucose control. Rather than putting them on medication, she’ll often recommend trying a cleaner, more plantbased diet for two months instead and then seeing where things stand.

“It’s so fulfilling to help patients make holistic and healthy changes,” Kavita says. “It inspires me to continue on my own plant-based path and ongoing wellness journey.”

Not only did Kavita’s experience with her patients inspire her in her wellness journey – it inspired her to open her private wellness and lifestyle coaching business, SoBoMiLife.

Founded based on improving your life by nourishing your soul, body, and mind, SoBoMiLife opened in 2019 and allowed Kavita to help people in a more hands-on, long-term way. She typically has four to five clients at a time, providing them with one-on-one, highly personalized lifestyle and health coaching for eight weeks.

“Henry’s mom was my very first ‘client’ before I even opened SoBoMiLife,” Kavita laughs. “At the time, she was on four different medications for various health issues and was unhappy with how she felt and her limitations. Now, she’s off all her medications, enjoying life, and is in her seventies and looks like she’s in her forties.”

Henry’s mom wasn’t the only member of the family inspired by Kavita and her passion for wellness and vegetarianism.

Once he turned 40, Henry started taking his health more seriously, and after seeing Kavita’s success with going plant-based, he decided to adopt the lifestyle as well.

“Since cutting out meat, I’ve noticed significant changes,” Henry explains. “More energy, better sleep, weight changes, and more mental clarity. I didn’t miss everything I thought I would miss.”

One of the biggest misconceptions about going vegetarian? That your diet will be lacking in protein. Kavita explains that there are many natural ways of getting your protein in, from tofu to legumes to fruits like watermelon.

Another major misconception about going vegetarian? That your diet will be bland and boring.

Kavita Kansagra, MD, MHA, CLC

267.977.1152

Kavitakansagra@sobomilifestyle.com

“People think we just eat salads, but that couldn’t be further from the truth,” Henry says. “People often take a simplified approach to plant-based meals, but if you get creative, you can make it fun.”

One of the couple’s favorite vegetarian dishes is pho bowls, which they pack with tofu, edamame, bean sprouts, vegetables, noodles, and hot sauce for a high-protein and high-fiber meal that leaves them feeling full and healthy.

Although cutting out meat and focusing more on natural, plant-based foods can be challenging, Kavita and Henry are proof that it’s definitely rewarding.

In the wise words of Kavita that she often tells her patients and clients alike: “Lifestyle changes aren’t easy, but don’t give up if you fall down a few times.”

Henry Dalsania, MD

Vascular Interventional Physicians

901.747.1007

Treating uterine fibroids, varicose veins, leg pain, enlarged prostate, and knee pain.

By Zoe Harrison

Photo by Tindall Stephens

EPIGENETIC INTERVENTION with PILATES

World-renowned athletes Lewis Hamilton, Cristiano Ronaldo, and Tom Brady are known as the top performers in their respective sports of Formula 1, soccer, and football. Though these are all quite different sports with varying training regimens, all three of these athletes have one significant fitness regimen in common – the practice of pilates.

The same is true for Elma Schnapp, who grew up as a classically trained ballet student and played various sports. Through her years as an athlete, Elma found that her pilates practice was essential to her success in all athletic ventures.

Her passion for fitness and well-being drove her to go to medical school and learn more about the human body, eventually specializing in orthopedic and neurological rehabilitation during her residency. During this time, Elma truly began to understand the biological and psychological benefits of pilates.

“Study after study has shown that fitness in general and pilates, in particular, improve strength, balance, as well as cardiovascular function,” Elma says.

Through her training as a rehabilitation specialist and personal experiences, Elma recognizes that fitness programs are one of the strongest therapeutic modalities for mental health and help immensely in managing stress, anxiety, and depression, even before medications are contemplated.

“As many of the readers of this magazine already know, for many of us, fitness and exercises are not a luxury. They are not an option. They are a necessity.”

Elma hones her pilates practice by attending classes at Club Pilates three times a week, and as of March 2023, Elma has attended over 1,000 Club Pilates classes. Even when she can’t make it to a class, Elma will do her pilates exercises on her own before she starts her day.

In recent years, Elma has garnered an interest in the role of exercise and physical fitness on epigenetics. Epigenetics is an emerging science that explores how experiences, rather than DNA, can affect the expression of genes. If these epigenetic changes occur in a parent before having a child, these alterations can be inherited, regardless of whether they are positive or negative.

Elma provides the following example: a person who has never had a history of mental or emotional diagnoses but develops anxiety after a severe motor vehicle accident due to epigenetics may have offspring with a higher incidence of anxiety. Elma is now studying ways to reduce some of the negative effects associated with gene activation through the use of fitness in its various forms, both before having children and afterward.

Elma is committed to her daily pilates practice and will continue to look at the effects of fitness and pilates and their role in managing anxiety and other mood disorders.

HOW TO START WINNING YOUR DAYS

By Zoe Harrison

Photo by Tindall Stephens

Jamie Langstaff ’s life revolved around combat sports for as long as he can remember. Both his father and grandfather were combat athletes, and as a result, Jamie grew up dreaming of being a professional boxer. Jamie dedicated most of his life to different combat sports, becoming an amateur and then a professional fighter. He credits his success not to any particular athletic prowess but simply because, as he puts it, “I could always take a punch.”

Jamie moved to Memphis from South Florida in 2005 and coached mixed martial arts at the YMCA, then at Shackelford’s Mixed Martial Arts Center in Olive Branch, and finally at Memphis Judo and Jiu Jitsu, where he served as mixed martial arts and Muay Thai coach for years. Despite his passion for coaching, Jamie decided to retire in 2019, so he could enjoy having nights and weekends free to spend with his wife and kids.

Upon reflection, Jamie realized he may have enjoyed relaxing, eating, and drinking a little too much after retiring from coaching. Jamie recounts, “I took a family vacation to the beach and did not like how I looked in those photos.”

These photos and his uncomfortable lethargy led him to delve into motivational podcasts, which inspired Jamie to recommit to his fitness by starting 75 Hard in November of 2022. While this challenge became synonymous with weight loss trends, 75 Hard is more focused on general mental toughness, from exercise and diet commitments to journaling, reading, and other activities focused on well-rounded mental and physical health.

Through this challenge, Jamie recognized that “if you do the hard things in life, your life gets easier later on,” meaning if you take the time to exercise your body and mind, you will be happier in the long run.

Jamie focused on weightlifting, eating a primitive, carnivore-based diet, and cutting out alcohol, which all helped him drop weight and develop his physique. However, he has found the mental benefits to be even more rewarding.

Jamie starts his day by making a “Power List” of tasks he wants to complete that day; by accomplishing even small daily goals, he recognizes the benefits of showing up for himself and fulfilling commitments, which he calls “winning the day.”

He continues to stick to the program for the most part and has not lost his self-discipline. He lifts weights at the gym with his 15-yearold son and has found their camaraderie with each other and their other gym friends have made working out that much more enjoyable. Jamie and his son are training for the Spartan Race in Nashville this October, which combines running and strength training.

Jamie tells me, “I will never go back to how unmotivated and undisciplined I felt before. I don’t even remember that version of me.”

By Lucy Modzelewski

Julie Piatt is bringing the best in vegan cheese to Memphis with SriMu

Julie Piatt is a renowned chef, artist, author, musician, and healer who, about three years ago, aspired to break the mold of the plant-based cheese industry. She did just that with her brand SriMu, an artisanal NOT cheese that is completely paleo, vegan, gluten-free, and dairy-free: a completely newworld take on traditional European cheeses.

The California-based company is in the process of moving its production to Memphis, with a mid-April opening date.

Although Julie primarily grew up eating game meat in Alaska, she was inspired to adopt a vegan lifestyle when her husband, renowned ultra-endurance athlete Rich Roll, became vegan in his forties while training for a Double IRONMAN.

Once Julie realized just how extraordinary of a feat Rich was training for, she was consumed with a passion to feed him the best plant-based food. All her experimentation turned into three plant-based cookbooks, including “This Cheese Is Nuts!: Delicious Vegan Cheese at Home,” published in June 2017. This particular cookbook was the moment that SriMu was born.

“I was so inspired by the cheese-like taste I was able to create using just nuts,” she explains. “SriMu is proof that there are many ways to create things in life if we can be open and available with the wonder of a child.”

Before Julie officially launched SriMu, she knew she had cracked the code to the perfect vegan cheese alternative that would truly rival dairy cheese. She had served it to people at many events and was blown away by the reactions. Even her European friends, obsessed with traditional cheese, were raving over SriMu.

Julie describes SriMu as a kinder choice for animals and our planet. “It’s about connection and community,” she says. “SriMu is an invitation- however you’re eating, you’re invited in to enjoy it.”

Julie’s passion for fostering connection and community is why SriMu is moving production from California to Crosstown Concourse in Memphis.

Tom Lawrence, founder and CEO of Memphis-based Benefit Recovery Group and one of the lead investors in SriMu in the seed round, recommended that Julie visit Memphis. She came and toured Crosstown Concourse and was immediately inspired.

“Crosstown is an epicenter of art, music, community –everything I’m passionate about,” Julie explains.

Because SriMu is a largely subscription-based company, most of the space in the new Crosstown location will be dedicated to production. However, a portion of the space will be devoted to Julie’s first SriMu wine and cheese cafe, where patrons can come in and enjoy organic wine and artisanal cheese or grab a ready-made cheese board to go.

Julie is thrilled to bring SriMu to the Memphis community.

“Memphis has welcomed us with open arms already, and it’s truly such a special place,” she remarks.

By Shlomit Ovadia

Photo by Tindall Stephens

BUILDING CONFIDENCE THROUGH BODYBUILDING

Staying active has always been second nature for multi-time National Physique Competitor winner Jacklyn Bailey. Today, she shares how curiosity, rest, and progressively steady changes helped the bodybuilder thrive for over three decades in the industry, transform from the inside out, and inspire others along the way.

Following pregnancy and a divorce that left Jacklyn’s health on the back burner in 1994, the IT specialist signed up for a gym membership, where she discovered the exhilaration and joy that comes with weight lifting.

Jacklyn recalls noticing how the female bodybuilders at her gym radiated a special glow.

“I thought: I could never do that. I was so shy. But I couldn’t quit thinking about it, so I thought I gotta take a risk and do this.”

Under her first trainer’s tutelage, Jacklyn went from a size 12 to a 4 in less than three months through a fitness regimen that gradually began incorporating healthier foods and reducing sugary carbs.

“Every time I went to the store to food shop, I would tell myself that the donut would still be there after my contest.”

She explains how these transitions became easier over time as she saw her body begin to change.

Going onstage for the first time in 1999 felt magical to her. “I found where I finally felt I was supposed to be.”

Although Jacklyn carries an impressive collection of decorated accolades from her bodybuilding years in Bikini Masters, Women’s Physique, and Women’s Figure divisions that extended into her 50s, it was never about reaching the top levels, but rather the confidence it radiated into every area of her life.

“I just did it for fun and didn’t take myself too seriously.”

The bodybuilding industry is incredibly encouraging and supportive, and Jacklyn’s thrice annual event participation led to the fostering of many lifelong friendships.

With nearly two decades of industry experience, Jacklyn made a career shift into wellness, earning her I.A.F.S Certified Personal Trainer license through the International Association of Fitness Sciences in 2011.

Her women-geared services, based out of House of Payne, helped others create balance in life for improved sleep, confidence, immunity, energy, skin and nail health, and longevity.

“I wanted to help everyday women, especially those my age, and teach them that it’s never too late to make changes.”

Now retired, Jacklyn continues staying active by weekly clocking in four weight and cardio sessions at ATC Fitness.

The Memphis native likes cooking healthy and delicious Mexican-inspired meals for her husband and mother at their Arlington, TN property, sneaking power foods like spinach into simple, slowcooker dishes.

A meal-prep maestro, the foodie makes sure to enjoy her regular elk burger and fries cheat meal, always ending with a few cannolis from Louie’s Deli.

“No matter what you go for in life, start slow and rest often. Don’t rush into things. Instead, take your time with something new, and find balance with whatever your goal is.”

By Zoe Harrison

Keeping a Champion Mindset Through Bodybuilding

Since her young adult life, Samantha Wray has proven she is a force to be reckoned with. Samantha joined the military at age 20 and began serving in the Security Forces of the Air Force. She quickly became one of the first two female boxers for the Air Force, which allowed her the opportunity to train three times per day – and so began her love of fitness.

Photo by Tindall Stephens

Soon before her expected deployment with the Air Force, just shy of four years of service, Samantha became pregnant with her first child and began her education in dental hygiene school and eventually nursing school.

Throughout this time, Samantha was looking to fill the gap she felt was left when she retired from her Air Force boxing group. She always feared weightlifting would cause her to look too bulky and that it would not fulfill her in the same way she was fulfilled by the endurance training associated with boxing. However, Samantha’s brother encouraged her to come to the gym with him, and she quickly fell in love with lifting.

Samantha began preparing to compete in her first bodybuilding competition in 2015, again encouraged by her loving and supportive brother. Unfortunately, when he unexpectedly passed away that year, Samantha felt she also lost her inspiration to compete in bodybuilding.

Samantha continued weightlifting but did not feel inspired to sign up for another bodybuilding competition until January 2020. “I didn’t consider myself outgoing, so the thought of getting on stage was way outside of my comfort zone,” Samantha remembers. However, when it came time for her to get on stage and hit her first pose, she realized the song playing on stage was a favorite of her brother’s. Moved by the moment, Samantha gained the courage to continue through the competition and many others since.

When explaining her passion for bodybuilding, it is clear that the focus on discipline, structure, and accountability fuels Samantha. She explains, “Every decision you make, even months out from the competition - from your diet to your sleep schedule, to hitting your workouts – they all make a difference in your physique.”

Despite her focus on self-discipline and motivation, Samantha has made many friends in the bodybuilding community and now feels inspired by others. She says, “It used to feel like me against the world; now I have people alongside me building a team and a community.”

As a single mom with four children, three grandchildren, and a full-time nurse, Samantha finds that her life can often feel out of control and chaotic, but her training gives her a sense of control. Samantha says, “Remember to keep that champion mindset even when things get tough.”

Samantha will continue to prove her champion mindset at a local bodybuilding competition here in Memphis on April 8 and then at the National USA Bodybuilding Competition in Charleston, South Carolina, on May 19. But she isn’t stopping there. Samantha will continue to compete and aspires to be a full-time athlete and fitness model by 2024.

Photo by Tindall Stephens

Finding Wellness in an Ocean of Excuses

Understanding how fitness and nutrition go hand in hand while receiving the correct type of “no-excuses” communitybased support helped April Flagg lose 30 pounds and regain her confidence.

Being a natural socialite, the Peabody Hotel Sales Manager thrives in her hospitality career, where she creates positive experiences for people through excellent service.

At the time, however, April did not realize how thin she was stretched in her personal life, until her divorce last August.

“I was headed down a dark road and needed to make a change for myself.”

Unhappy with herself at 180 pounds, April began making some dietary swaps, replacing McDonald’s meals with flaky salmon, baked sweet potatoes, and asparagus while honing in on portion control.

April credits her father, Lee, a health enthusiast and nutritionist guide, and her trainer, Ashley Russ, via 1st Phorm, for their guidance.

“Yes, it’s about the basics, but doing them consistently.”

The 1st Phorm app makes it easy to log meals, join challenges, and chat with an advisor, all from the comfort of home.

Despite this, April still struggled to find her rhythm when it came to exercise.

“I wasn’t a fan at the time and always made excuses.”

That’s when Shred415 came into the picture, an interval training gym near her work. April knew she needed help, and Shred415’s owner Amanda was ready to help realize those goals.

The convenient, affordable, friendly fitness facility cycles through a series of four 15-minute intervals that oscillate between cardio and strength training.

Participants can customize class workout experiences with modifications and difficulty options offered by instructors.

“What I love about Shred415 is that the staff truly values everyone who walks in there. They see us as people with feelings and needs.”

From keeping her dog, Bella, company in the lobby during a sweat session to

checking up on her whenever she missed a class, April has been amazed by Shred415’s commitment to her success.

“Shred415 found me when I needed it, and I just needed to be open to saying yes.”

From new friendships to in-studio challenges, the whole vibe of Shred415 keeps members accountable and happy. Now, April enjoys leading the way for other newcomers. From guiding Shred415 tours to creating genuine connections, she encourages others to catch their own wellness waves in the ocean of excuses.

“I’ve been there at the start where you don’t know where to go, who to talk to, or what to wear.”

Nearly one year later, April plans to celebrate these healthy improvements and the life of her late twin brother Travis at the June 11 Spartan Super Race in Colorado Springs, together with her brother Justin and her father.

“Don’t allow your excuses to outweigh your why. Everyone has a different why.”

shred415.com • IG: @shred415peabodyplace April’s IG: @americanflagg26

Clean Eats with Bee delivers delicious & nutritious meals

Brittany Benefield, 31, turned her love of cooking into her own small business: Clean Eats with Bee, a meal prep services company focused on curating healthy, balanced meals that provide optimal nutrition for your unique lifestyle goals.

“I’m passionate about cooking and helping people,” Brittany explains. “Whether you are looking to eat healthy meals to get healthier or just don’t have the time cooking and prepping requires, Clean Eats with Bee is here for you.”

Brittany’s love of meal prepping and cooking for herself was born out of her own wellness journey. A former competitive athlete, she stopped working out post-college but continued to eat the same, resulting in weight gain and overall dissatisfaction with her health.

On a trip to Walt Disney World in 2014, she took tons of pictures but hated how she looked in all of them - and most importantly, hated how she felt inside. That’s when she knew it was time to make a change and start treating her body like the temple it is.

“I fell in love with planning and portioning out my meals,” Brittany says. “Once I started cooking all my own food and learning how to portion it correctly, I dropped 30 pounds so quickly without being super restrictive or doing crazy workouts.”

By Lucy Modzelewski

Photo by Tindall Stephens

After six years of meal prepping and posting photos of her food and recipes on social media, she finally decided to go for it and make her passion into her own business. Thus, in 2021 Clean Eats with Bee was officially launched.

The meaning behind the name of her company captures Brittany’s holistic approach to cooking and eating. She did not want her company to be super focused on dieting, counting calories, or restrictive eating. As a result, she settled on a name that encapsulates her love for whole, natural foods that leave you satisfied and feeling good.

“I believe there needs to be a better approach to clean eating in general,” Brittany says. “People are so scared of eating carbs, but plenty of vegetables that come straight from the Earth are high in carbs and are essential to a balanced diet.”

Brittany does it all when it comes to running her business: recipe development, cooking, delivery, and even growing her own herbs and veggies, so her clients get the freshest ingredients. Her mom and best friend are always helping out when they can, but it’s genuinely Brittany’s passion project. And it’s growing. She’s currently in the process of transitioning her operations to a commercial kitchen and hopes to one day have a storefront with a cafe.

Brittany gets most of her recipe inspiration and new techniques from cooking shows and does a ton of trial and error to ensure her meals stay exciting. One of the recipes she’s most proud of is her clean take on chicken and waffles using natural ingredients and homemade protein waffles.

“Eating clean and ‘healthy’ can become boring if you’re not careful,” Brittany explains. “I’m always focused on making nutritious meals taste good.”

R ED BOA BASH

LiveMusic by Twin Soul

FoodbyDrapersCatering

Saturday, April 22,2023| 6:30p.m.to 11:00 p.m.

409 South Main

409 S. MainSt., third floor, Memphis, TN38103

Cocktail Reception | Live Entertainment | Dancing|LiveAuction| Silent Auction

Thisfun andhigh-profileevent supports thecritical services providedby your American Red Cross Mid-South Chapter.

#RedBoaBash

Ticketsarelimited. Purchase your tickettoday at redcross.org/RedBoaBash or scantheQRcodebelow.

By Mary Alexander Satterfield

LEMON DILL

Chicken Salad

Prep Time: 20 minutes

Makes 6 Servings

Ingredients:

q 4 cups cooked chicken, rotisserie works well

q 1/2 cup plain greek yogurt

q 1/4 cup mayo

q 1/3 cup chopped celery

q 1/4 cup chopped green onion

q 1/3 cup chopped dill

q Juice of one lemon

q 2 teaspoons garlic powder

q 1/4 cup pistachios

q Kosher salt, to taste

q Pepper, to taste

Directions:

Add cooked chicken, greek yogurt, mayo, celery, green onion, dill, lemon juice, garlic powder, pistachios, salt, and pepper to a large bowl. Use a hand mixer to combine (this shreds the chicken to the perfect consistency). Serve cool and enjoy on a salad or sandwich!

Mary Alexander Satterfield is a Memphis-based recipe developer and content creator. She runs a food blog called @the_hungry_hooker inspired by her maiden name Hooker. MA takes recipes you love and lightens them up with clean ingredients giving them a healthy twist. Learn more at Hungryhooker.com and follow on Instagram @the_hungry_hooker.

By Cara Greenstein

Catfish Tacos with Mango Avocado Salsa

Upgrade your next Taco Tuesday with this rendition, which yields a golden, crispy crust with just a drizzle of olive oil in your nonstick skillet. And fair warning: you’ll be inhaling this salsa by the spoonful. Save enough to top your tacos!

Salsa:

q 1 ear corn kernels

q 1 medium yellow heirloom tomato, diced (about 1/3 cup)

q 1 small avocado, diced (about 1/2 cup)

q 1/4 cup diced red onion

q 1 mango, diced (about 1/2 cup)

Directions:

q 1 tablespoon chopped cilantro

q Juice of 1 lime

q 1 teaspoon salt

q Chili lime seasoning, to taste

q 8 mini tortillas

q 1 cup shredded romaine lettuce

Heat a small dry saucepan over medium-high heat. Add corn to hot skillet in a single layer, allowing to blister 2-3 minutes before tossing. Cook for two more minutes. Transfer to a medium bowl. Add remaining ingredients and carefully stir until combined. Marinate for 30 minutes, tasting and seasoning accordingly. Set aside while preparing catfish.

Catfish:

q 4 U.S. Farm-Raised Catfish fillets

q Salt + pepper

q Garlic powder

q Chili lime seasoning, optional

q 1/2 cup panko bread crumbs

Directions:

q 2 tablespoons buttermilk

or 1 egg

q 2 tablespoons olive oil

Pour milk or egg into a shallow bowl or plate and stir in garlic powder, salt, and chili lime seasoning. In a second bowl, add panko. Dip each fillet in milk or egg mixture and then panko. Heat olive oil in skillet over medium-high heat. Pan-sear catfish fillets for 3 minutes on each side. Transfer to a paper towel-lined plate and carefully slice each fillet into 2-3 pieces.

To serve, add a pinch of lettuce to each tortilla, followed by a piece of catfish and a generous spoonful of salsa.

Cara Greenstein celebrates intentional and exceptional cuisine in her award-winning food and lifestyle blog, Caramelized, which offers recipes and restaurant reviews, food-focused travel itineraries, and endless tablescape tips. Follow @cara_melized on Instagram for daily inspiration and bookmark her recipes at Caramelizedblog.com.

1801 EXETER RD | GERMANTOWN, TN (901) 757-7370 | GACFITNESS.ORG

Harvest Bowl Salad with Balsamic Vinaigrette

For those seeking to be more healthconscious, the idea of eating nutritiously seems simple. However, understanding what’s truly “good for you” can sometimes be confusing. For starters, according to the survey, nearly half of Americans didn’t realize foods with good fats, like avocados, can help with weight management. However, monounsaturated and polyunsaturated fats found in avocados can lower the risk of becoming overweight, according to research published in “Nutrients.”

“Most people are aware of the Mediterranean Diet, but nearly half (40%) of survey respondents didn’t realize that this eating pattern does not limit fat coming from plant sources like avocados,” said nutrition expert and registered dietitian Barbara Ruhs. “These types of unsaturated good fats are also recommended by the American Heart Association for heart health. Eating avocados in place of foods containing saturated fat is an easy and delicious way to approach healthy eating.” Make good fats a part of your next trip to the grocery store with this avocado-inspired Harvest Bowl Salad with Balsamic Vinaigrette certified by the American Heart Association.

Makes: 8 Servings

Balsamic Vinaigrette:

q 1/2 avocado, diced

q 1 tablespoon avocado oil

q 2 tablespoons shallots, minced

q 1 tablespoon Dijon mustard

q 3 tablespoons white balsamic vinegar

q 1 tablespoon honey

Directions:

To make balsamic vinaigrette: In food processor, process avocado, avocado oil, shallots, Dijon mustard, balsamic vinegar, honey and water to smooth consistency. Set aside.

To make salad: In large bowl, combine avocados, sweet potatoes, quinoa, arugula, kale, Brussels sprouts petals, apples, pecans, pepitas and dried cranberries. Pour balsamic vinaigrette over salad mixture.

Toss salad to coat. Keep refrigerated until ready to serve.

Nutritional information per serving: 390 calories; 16 g total fat; 0 g saturated fat; 0 g cholesterol; 370 mg sodium; 55 g total carbohydrates; 11 g dietary fiber; 12 g sugar; 15 g protein.

q 3 tablespoons water

Salad:

q 2 avocados, diced

q 2 sweet potatoes, roasted and diced

q 2 cups quinoa, cooked

q 2 cups arugula

q 2 cups kale

q 1 cup Brussels sprouts petals, roasted

q 2 Honeycrisp apples, diced

q 2 tablespoons roasted pecans, unsalted

q 2 tablespoons roasted pepitas, unsalted

q 2 tablespoons dried cranberries

NOT YOUR BIG BOX GYM

Christ Church Fitness and Wellness Center is a Boutique Style Gym providing a smaller, intimate setting focusing on mental, physical, spiritual health

fitness center $10 per month H many classes are free

Full state of the art Fitness Center with trainers available also offering the following classes:

• Cardio/Strength

• Seniors

• Tai Chi

• Barre

• Tababta

• Urban Rebounding specialized with use of trampolines

• Zumba

• Sgt. Tony’s Fitness Boot Camp

For more information, visit Christchristmemphis.org click on Ministries and Fitness for a list of classes and times

• Pilates

• Pilates Reformer

• Pound full body workout with drum sticks

• Adaptive Fitness classes for individuals with mental, physical, and cognitive challenges

• Family activities

• Kids Fitness Camps and training

• Fitness on Demand a virtual program for individual or small group to access over 400 fitness classes

• Full size gym

• Challenger Baseball for special needs individuals

• Pickleball and other adult sports and activities

• Rock Steady Boxing for people with Parkinson’s

Located at 4488 Poplar Ave. in the Beaty/Averwater Fitness and Sports Center

H Yoga and Pilates Reformer instructors needed H for a growing ministry using fitness to motivate and encourage others to be their best

• Showers available contact: Jan Averwater 901.261.2169 or jana@christchurchmemphis.org

Sweetpotato POWER SALAD

Bright, beautiful spring days often call for fresh, delicious meals that give you energy to enjoy the great outdoors. Whether you’re hitting the pavement for a run, powering up for an afternoon at the office or picnicking with loved ones, nutrition and flavor can go hand in hand with an easy-to-make salad.

According to the American Diabetes Association, sweetpotatoes are a “diabetes superfood” because they’re rich in vitamins, minerals, antioxidants and fiber, all of which are good for overall health. Due to their high carbohydrate content, they’re an ideal option for athletes before and after exercising with complex carbohydrates that provide sustained energy. Additionally, the antioxidants help reduce inflammation and aid in muscle repair, meaning sweetpotatoes can help both your endurance and recovery.

Makes: 6 Servings

Dressing:

q 2 tablespoons pure maple syrup

q 2 tablespoons olive oil

q 1/4 cup balsamic or white vinegar

Salad:

q 4-6 sweetpotatoes, peeled and diced (6 cups)

q 2 teaspoons, plus 1 tablespoon, olive oil, divided

q 3/4 teaspoon salt, divided

q 1/4 teaspoon pepper

q 1 1/2 bunches curly kale, rinsed and chopped (7-8 cups)

q 1/2 large lemon, juice only

q 1 can (15 ounces) garbanzo beans, rinsed and drained

q 1 large avocado, pitted and diced

q 1/2 cup cranberries

q 1/2 cup coarsely chopped almonds

q 1/4 cup red onion, chopped

q 1/2-3/4 cup feta or goat cheese

Directions:

Preheat oven to 375 F.

Place sweetpotatoes in large bowl. In small bowl, lightly whisk 2 teaspoons olive oil, 1/2 teaspoon salt and pepper. Toss on sweetpotatoes and place potatoes on large sheet pan. Bake 35-40 minutes until tender, flipping once during baking.

Place chopped kale in large bowl. In small bowl, lightly whisk remaining olive oil, remaining salt and lemon juice. Pour over kale and massage with hands until mixed, about 1 minute.

To make dressing: In bowl, whisk syrup, olive oil and vinegar.

In bowl with kale, add garbanzo beans, avocado, cranberries, almonds, red onion, sweetpotatoes and cheese. Toss with salad dressing and serve.

Rice Law

For three generations, the Rices have handled divorce and family law matters in Memphis and across Tennessee. Their co-authored book, “The Complete Guide to Divorce Practice,” published by the American Bar Association, is recognized across the country as the national standard. After rigorous examination, contested case reviews, and recommendations from judges and fellow attorneys, both of the Rices are Board Certified in Family Law by the National Board of Trial Advocacy. The Rices bring over 75 years of experience combined with up-to-date technology, including 128 bit encryption of client information and communication. Rice Law handles your family law matter with depth of experience including a team of nationally recognized attorneys and Advanced Certified Paralegals. Rice Law’s Tennessee Supreme Court Rule 31 listed mediators provide valuable insight into resolving your matter quickly.

Whether you find yourself dealing with divorce, mediation, custody, child support, domestic violence or any other matter involving family law,

For more information on divorce, visit aboutdivorce.com or scan below.

By Cody Giovannetti, RDN, LDN

Ways to Manage High Cortisol Naturally

Unfortunately, many of us have high cortisol due to our fast-paced lifestyle. When stress is high, our adrenal glands respond by increasing cortisol levels. The body’s stress response creates a chemical cocktail in the body. Norepinephrine, adrenaline, and cortisol are all released into the bloodstream. If we consistently release cortisol for long periods, we get the opposite effect of burning fat and increasing our metabolism. Our body goes into survival mode, and we end up with spiked insulin levels. Excess cortisol can lead to sleep disturbances and insomnia, anxiety, irritability, mood swings; memory issues; blood sugar imbalances, dysbiosis, and more. How do you know if you have high cortisol? The best way to test your cortisol is through saliva. When using saliva, you can see an entire day’s curve to assess your natural daily pattern. Here are some ways to help rebalance your cortisol levels:

REDUCE STRESS:

Many stress relief techniques can help naturally lower stress and reduce the effects of stress on the body. Some natural stress relief techniques can be yoga, meditation, breathing exercises, prayer, journaling, walking, sound healing, and more. Did you know that even removing, eliminating, and improving health stressors like gut issues, toxin exposure, pathogenic infections, viral infections, autoimmune conditions, etc., can also reduce the stress on your body, which in turn will reduce your cortisol levels?

FOCUS ON GENTLE EXERCISE/MOVEMENT:

Working out is a stressor on the body, no matter how you slice it. However, we also know that movement is beneficial. The key is to find balance for you. If you have high cortisol, high-intensity workouts cause stress to the body and, in turn, also increase your cortisol. Seek more gentle movement like yoga, pilates, barre, walking, and weight training.

EAT BREAKFAST AND DON’T SKIP MEALS:

Skipping meals causes stress on the body. Many people will drink coffee or another form of caffeine for breakfast, but caffeine on an empty stomach raises cortisol. Ideally, you should have your caffeine with or after a meal.

PRIORITIZE SLEEP:

Sleep issues are correlated with elevated cortisol levels. How much sleep you get, when you sleep, and the quality of sleep you get impact your cortisol levels. Aim for the same bedtime at night. Use sleep hygiene techniques if needed, turn Wi-Fi off at night, sleep in a dark room, diffuse lavender, or take a warm Epsom salt bath before bed.

INCORPORATE CORTISOLREDUCING HERBS/ SUPPLEMENTS:

There are many herbs/supplements that aid in calming the body and reducing cortisol levels. Some of these herbs/supplements are ashwagandha, l-theanine, Rhodiola, Maca, Reishi mushrooms, Valerian root, Holy Basil, Passionflower, lemon balm, and magnesium.

*This is not medical advice. Please consult with your physician before starting herbs/supplements.

With the principles of functional nutrition as the foundation, our nutrition team at Sundara Wellness can help manage hormonal balance and much more. To contact Cody, email her at cody@sundarawellness.com.

Cody Giovannetti, RDN, LDN, IBCLC, is a Registered Dietitian specializing in GI issues, thyroid dysfunction, prenatal/postpartum nutrition, autoimmune disease, metabolic syndrome, nutrient deficiencies, food sensitivities, hormone imbalances, and more.

By Emily Gause, MA, RDN, LDN

Does Intuitive Eating Apply to Athletes?

Intuitive Eating is a self-care framework with ten principles that integrate instinct, emotion, and rational thought to guide the “how” of eating. It has gained popularity in “antidiet” spaces and continues to build momentum, with over 100 studies to date demonstrating positive impacts on physical and mental health. Taking sport nutrition strategies into consideration, the following ten principles of Intuitive Eating can be applied to support athletes and active individuals toward a better relationship with food and body AND improved performance:

PRINCIPLE 1: Reject the Diet Mentality

As the saying goes, “Athletes eat and train…They don’t diet and exercise.” The “diet mentality” centers around control: following food rules, counting calories or macronutrients, and ignoring food preferences and/or hunger and fullness cues. Dieting and restriction negatively impact health and performance. Rejecting diets means less emphasis on controlling appearance and body composition and more focus on eating patterns that provide adequate fuel to optimize performance.

PRINCIPLE 2: Honor Your Hunger

Most athletes have higher energy requirements than the general population. Athletes have demanding training schedules in addition to school, work, and family obligations, leading to missing breakfast (“I overslept!”), skipping snacks (“I forgot to pack anything!”), or using lunch breaks to work out instead of eating. Additionally, misguided messages in performance spaces around “cutting” or reducing body fat can lead to undereating. Athletes can honor hunger, avoid skipping meals and snacks, hold in mind that hunger cues may be muted post-exercise, and commit to refueling after long or intense workouts regardless of the presence of hunger cues to avoid unintentional undereating and delayed recovery time.

PRINCIPLE 3: Make Peace with Food

All foods can fit! Making peace with food means skipping cheat days and incorporating “fun” foods regularly and mindfully while also considering the question: “Which foods help me fuel well and feel well during training sessions?” Rather than feeling guilty about breaking food rules or judging eating as good or bad, unconditional permission to choose foods that align with how you want to feel and perform will lead to freedom and a healthy relationship with ALL foods.

PRINCIPLE 4: Challenge the Food Police

The Food Police is an internal food critic making judgments about your food choices. Athletes often experience these as intrusive rules around eating, extending training sessions, and compensation for meals eaten. These rules could be either internally or externally driven, i.e., food/ supplement/body composition advice from online wellness spaces or recommendations from coaches or trainers who are not skilled in sports nutrition. Arming yourself with realistic, evidence-based strategies (via a sports-certified Registered Dietitian) is the first step towards a balanced relationship with food and movement for performance.

PRINCIPLE 5: Respect Your Fullness

Inadequate fueling schedules can lead to “ravenous” hunger by the end of the day and disconnection from internal cues (both hunger AND fullness). By consistently nourishing with planned meals and snacks, hunger levels will remain stable, leading to a greater connection with comfortable fullness.

PRINCIPLE 6: Discover the Satisfaction Factor

Find satisfying ways to honor your taste preferences and cultural food traditions while avoiding deprivation. Planning enjoyable snacks and balanced meals in alignment with taste preferences AND fueling needs while avoiding restrictive meal plans can enhance satisfaction and reduce cravings. Internal awareness and intentionality with appropriate macronutrient timing at meals and pre-, during-, and post-workout snacks are crucial for the athlete’s performance and satisfaction.

PRINCIPLE 7: Cope with Your Emotions with Kindness

Using food to soothe, comfort, or distract from uncomfortable feelings (either via over-consumption OR restriction) is not a longterm solution. Though emotional eating can be part of normal eating, athletes must find self-compassionate and effective ways to regulate emotions. Coaches and trainers can help by checking in with athletes and connecting them with mental health professionals as needed.

PRINCIPLE 8: Respect Your Body

Weight classes, body shape ideals, and frequent talk about body composition goals can lead to higher rates of body dissatisfaction. Celebrating body diversity within sports, choosing meal consistency and body nourishment over fad diets, and recognizing that attempts to change body shape often inhibit performance are excellent places for athletes to engage in body respect.

PRINCIPLE 9: Movement – Feel the Difference

Remember the joy that movement can bring! Focusing on improvements in athletic performance, like strength, endurance, or skill, are more sustainable motivators than external measures like shape or weight. Competitive athletes may feel extra pressure to follow rigorous training regimens. Still, they can stay connected to internal cues and prioritize self-care by taking adequate recovery time, avoiding exercise while injured, and prioritizing sleep and proper nutrition to feel stronger during workouts.

PRINCIPLE 10: Honor Your Health with Gentle Nutrition

For athletes, flexible structure and adequacy are crucial. Flexible structure gives options from all food groups, including nutrient-dense foods AND fun foods. Emphasizing a balance of fluids, protein, carbohydrates, fat, and produce support well-fueled training sessions and game days. Gentle nutrition can also provide specific recommendations for endurance sports vs. short-duration sports.

For personalized guidance when integrating Intuitive Eating and sports nutrition into your fueling strategy, reach out to the Registered Dietitians at Memphis Nutrition Group.

By Audrey S. Geyer

Cyclical Nutrition: Eating Around Your Menstrual Cycle

Adapting your nutrition around the cycle should be used as an expansive approach, rather than a restrictive one. These nutrients and foods can be eaten anytime, but they may help you feel even better during certain phases! Consider choosing two or three foods you’d like to eat regularly during each phase of your cycle.

HERE’S HOW IT WORKS…

The menstrual cycle has two halves: the follicular and luteal phases. The follicular phase lasts from day one of your cycle, which is the first day of menstruation through ovulation. The luteal phase lasts from the day after ovulation until the day before your period begins again.

The follicular phase is a time of many hormonal changes. Most women agree that they feel very different after their period and closer to ovulation than they do while on their period. For this reason, we will consider menstruation to be its own phase! We’ll call it the menstrual phase.

The menstrual phase begins on the first day of your period and should last 3-7 days.

During menstruation, many people report symptoms, including cramps, fatigue, lower back pain, breast tenderness, and low mood. Although these are statistically common, they’re not biologically healthy or normal. PMS (premenstrual syndrome) and period pain are not your price to pay for having a cycle!

HERE ARE IMPORTANT NUTRIENTS TO INCLUDE IN YOUR DIET DURING THE MENSTRUAL PHASE:

IRON: Eating plenty of iron-rich foods can help maintain energy levels and support mental performance. The most bioavailable sources of iron are animal sources like beef, lamb, mussels, oysters, and sardines.

Other great meat-free sources of iron include spinach and broccoli, which also contain Vitamin C, and will help the iron from the plants be better absorbed by your body.

VITAMIN D & CALCIUM: These two nutrients go hand in hand and have been shown to relieve period pain. Vitamin D aids in the absorption of calcium from the gut.

Calcium-rich foods include yogurt, cottage cheese, whey protein, salmon, white beans, almonds, chia seeds, and spinach.

The best way to increase Vitamin D is through sunlight, and thankfully warm weather is coming! Vitamin D can also be consumed through foods like salmon, tuna, egg yolks, and beef liver.

ZINC: Zinc is anti-inflammatory and can support your immune system while also reducing menstrual cramps and even hormonal acne. Zinc-rich foods include oysters, lentils, beef, chicken, tofu, and pumpkin seeds.

After the menstrual phase, you enter the follicular phase. During this phase, the ovaries begin to secrete estrogen. Estrogen rises daily and is used by nearly every system of health in the body.

As estrogen reaches peak levels, the pituitary gland releases a surge of luteinizing hormone (LH) to cause the dominant follicle to mature and rupture. This all leads to the main event of the menstrual cycle: ovulation.

HERE ARE IMPORTANT NUTRIENTS TO INCLUDE IN YOUR DIET DURING THE FOLLICULAR PHASE AND FOR OVULATION:

OMEGA-3 FATTY ACIDS: Increasing the Omega-3s you eat may begin to proactively reduce period cramps in your next cycle and keep mood disturbances, hormonal acne, and body aches at bay. Omega-3-rich foods include fish and seafood, hemp seeds, chia seeds, flaxseed, & walnuts.

INDOLE-3-CARBINOL: Indole-3-Carbinol is found in cruciferous vegetables and helps your body clear out excess estrogen, which happens through the liver.

Eat lots of cruciferous vegetables, including kale, arugula, cabbage, broccoli, cauliflower, Brussels sprouts, and bok choy.

FOLATE (B9): Folate is an important vitamin for ovulation, proper cell function, brain health, and creating and repairing DNA. Folate is found in leafy greens, asparagus, citrus, bananas, avocados, and legumes.

After ovulation, you enter the luteal phase of your cycle. Estrogen decreases, and the follicle that ruptured during ovulation is recycled by your body and turned into the corpus luteum. The corpus luteum secretes progesterone, the dominant hormone over this 10-18 phase of the cycle.

During the luteal phase, many women struggle with symptoms like low mood, irritability, cravings, trouble concentrating at work or school, bloating, digestive changes, and acne. We call these symptoms PMS or premenstrual syndrome, which often occurs by trying to treat our bodies the same way we would during every other phase. PMS is a sign that something, either internal or environmental, may need to be adjusted to fit this part of your cycle better.

HERE ARE IMPORTANT NUTRIENTS TO INCLUDE IN YOUR DIET DURING THE LUTEAL PHASE TO HELP REDUCE THESE SYMPTOMS:

MAGNESIUM: Magnesium supports a wide variety of functions in the body, but some of the most noteworthy are reducing anxiety, supporting stress recovery, muscle recovery, and getting a restful night’s sleep. Magnesium is found in dark chocolate, so go ahead and indulge your cravings! Magnesium is also found in nuts, sweet potatoes, and bananas.

VITAMIN C: Vitamin C is important for the production of progesterone, as well as for immunity, skin, and stress support.

Vitamin C-rich foods include spinach, broccoli, bell pepper, strawberries, citrus, and kiwis.

L-TRYPTOPHAN: L-Tryptophan is an amino acid that your brain uses as a precursor to making serotonin. Serotonin tends to be lower during the luteal phase of the menstrual cycle, contributing to low mood and difficulty focusing.

L-tryptophan is an essential amino acid, meaning that your body cannot make it on its own, and it has to be consumed through food. It’s found in complete proteins, such as beef, poultry, dairy, and eggs, which also help with energy production and support a healthy metabolism.

Increasing protein intake during the luteal phase can be extremely beneficial, but the best way to boost your mood may be to eat l-tryptophan from carbs like sweet potato, chickpeas, and oats!

Audrey S. Geyer is a High-Performance Women’s Health Coach and Fertility Awareness Educator who helps women make sense of their health in a holistic, functional way.

Audrey is currently accepting new private clients for Fertility Awareness Method and Women’s Health Coaching. Contact her via email at audreysgeyer@gmail.com or find her on Instagram @audreysgeyer

By Audrey Stimpson, MPS, CNFC

HEALING POWERS OF MUSHROOMS

There are 50 types of mushrooms that can digest and break down different types of plastics.

Imagine mushrooms doing that to the toxins in our bodies!

Well, they can! This is why our ancestors have been eating edible mushrooms for thousands of years, using over 100 different varieties for their healing benefits.

Edible Mushroom Polysaccharides (EMPS) can fight many of the diseases we face today, including immunity issues, mental health, obesity, IBS, IBD, and cancer.

Even the therapeutic benefit of microdosing the fungi psilocybin is being recognized as a way to combat depression by forming and regenerating neuronal connections in the brain.

Fungi could be one of the many solutions in one’s healing journey due to their antibiotic, antitumor, antiviral, immunostimulant, neurosupportive, and hypolipidemic properties.

Did you know that fungi are more similar to humans than plants? They also need oxygen, food, and water and excrete waste products and excess CO2.

Nutritionally, mushrooms are high in protein and low in fat. They are high in vitamins B, C, D, and K, and minerals, including potassium, calcium, phosphorus, and selenium.

They also contain chitin and beta-glucans. Chitin is a dietary fiber that acts as a prebiotic, aiding in the growth of good gut bacteria, and beta-glucans are instrumental in wound healing, collagen synthesis, and immune modulation.

And if that wasn’t enough, they also have high amounts of the antioxidants ergothioneine and glutathione that help fight aging!!

Here are a few of my favorite mushrooms to add to your recipes this week:

LION’S MANE is special because it passes the blood-brain barrier. It boosts memory and cognitive performance as well as brain protection by stimulating the production of NGF, Nerve Growth Factor, as well as BDNF, Brain Derived Nootropic Factor.

CHAGA the “king of medicinal mushrooms” is a powerful antioxidant and boosts the immune system. Ancient healers in North America, Europe, and Asia have used it.

REISHI is known as the “Mushroom of Immortality” for its ability to balance and down regulate an overactive immune system and boost the health of the cardiovascular system. Reishi also acts as an adaptogen that helps us better adapt to mental and physical stressors.

MAITAKE helps with immune function due to its beta-glucan content. It also supports blood sugar and helps fight insulin resistance.

CORDYCEPS can strengthen vitality and endurance in aerobic athletes by increasing oxygen delivery and the creation of ATP, thus supporting respiration. It also increases overall circulation. Fun fact: Cordyceps inspired HBO’s hit TV show, The Last of Us.

AGARICUS BLAZEI is found in Brazil and can help lower triglycerides and manage cholesterol due to their high content of polysaccharides.

ANTRODIA comes from Taiwan and is a liver-protective and immunityenhancing mushroom.

KING TRUMPET contains the antioxidant L-Ergothioneine and is beneficial in managing cholesterol and bone health.

SHIITAKE boosts the liver, cardiovascular, and immune systems and aids in detoxification support.

TURKEY TAIL has powerful polysaccharides and beta-glucans to support immune health.

*This is not medical advice. Please consult with your physician before starting herbs/supplements.

Audrey Stimpson MPS; CFNC is a Certified Functional Nutrition Counselor specializing in ADHD, autism, autoimmune, hormonal imbalances, and gut-brain health. Audrey truly believes that by healing our gut-brain connection, we can live a life free from stimulants, brain fog, pain, and IBS. Visit Audreystimpson.com or @audreystimpson on social media.

BETTER BRAIN, BETTER LIFE

We train brains for many issues ranging from ADHD to PTSD. We help optimize brains for peak performance. It is our mission to help you have a better life by optimizing your brain health.

– ADD/ADHD

– Anti-Aging/Dementia Prevention

– Anxiety

– Autism

– Concussion/Brain Injuries

– Depression

– PTSD

– Seizure Disorders

– Sleep Issues

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ACTIVE HEALTH CHIROPRACTIC

We offer a full spectrum of treatments and therapies to address most aches and pains associated with an active

• 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

HAPPY PLACE : anywhere together

David | 51 - injury free | Confidently being active every day.

Enjoy more moments in your happy place. ORTHOSOUTH.ORG

By Lucy Modzelewski

FIVE TIPS TO START RUNNING THIS SPRING

As the weather warms up and the days get longer, you may want to add outdoor activity to your workout routine. What better way to do that than by lacing up your running shoes and getting in a run?

If you’ve never really gotten into running or if you’ve never given it a try, it can be intimidating to get started. However, it’s worth giving it a go. You don’t need much equipment, you can get a run in any time convenient for you, and, most importantly, there are tons of health benefits.

One of the key health benefits of running is improved cardio health. One of the best cardio exercises you can do is running for at least 10 minutes a day, which can significantly lower your risk of cardiovascular disease. Running has also been proven to improve your quality of sleep, which is essential to your overall health. Plus, the famed “runner’s high,” the release of endorphins following a particularly great run, is real – running can boost your energy, mood, and overall mental health.

CHECK OUT THESE FIVE TIPS AND TRICKS TO BREAK INTO THE RUNNING SCENE THIS SPRING.

1. 2.

START WITH WALKING:

If you aren’t already active or haven’t run a mile in years, lower the barrier to entry and start with walking. For about two to three weeks, walk for 30 to 45 minutes a day, focusing on keeping a brisk pace and elevating your heart rate. Ideally, these walks would slowly morph into walk-runs.

DOWNLOAD AN APP:

Many apps help you track your runs, but there are also apps with excellent training programs for new runners. Couch to 5K is one of the best ones out there, and as its name suggests, it’s designed to get new runners across the finish line.

3.

FIND A COMMUNITY:

It’s much easier to form a habit if you have friends alongside you! Memphis has a thriving running community ready to welcome runners of all experience levels with open arms. We recommend checking out Trail Trippers or Breakaway Running.

4.

INVEST IN RUNNING SHOES:

We’re not suggesting you spend $200 on a pair of running shoes before you’re even sure you like running, but it’s important to have a decent pair of well-fitting shoes designed for running before you hit the road. Fleet Feet, Breakaway Running, and Grivet Outdoors have experts that can get you fitted for the right pair of shoes. This will help prevent injury as you’re starting.

5.

DON’T SKIP RECOVERY:

Allowing your body to rest and recover is crucial, especially as a new runner! As you’re getting started, don’t try to run every day, and make sure you’re taking the time to stretch properly before and after every run.

Cheryl Kelley-Henderson, Runner

48; Associate Director of ELA National Summer School Initiative and Executive Director and Co-Founder of Run 4our Life

BUCKET LIST: I’d love to compete in another triathlon. I also want to complete a half marathon in all 50 states.

FAVE FITNESS ACCOMPLISHMENT: Training and completing my first full marathon. I’ve run 13 half marathons and several 5Ks and 10Ks, so training and finishing was a tremendous accomplishment!

SPEED BUMPS: Training for St. Jude, I had a stress fracture in my left leg. Six weeks before the race, I did what the doctor said for two weeks, and I could run. I decided to stop thinking about what I couldn’t do and think about what I could do. With my boot, I got on the bike and did upper-body weight training while I recovered. I later realized that the injury was from overuse, so I changed my run days and rest time to fit my body’s changing needs.

MY GROUP: I’m the ED and Co-Founder of the newly launched Run 4our Life run group for ladies. We started with 13 ladies and now have 59 members!

FAVORITE JAMS: “Better Than Ever” by Flight Facilities and “Last Last” by Burna Boy

RECENT RACES: MLK 5K Race for Reconciliation and my first full in December, St Jude Marathon.

MOST MEMORABLE FITNESS EVENT: Completing my first triathlon. It was supposed to be my “bucket list event,” but in 2019, I trained with some amazing ladies and completed my first TRI in Nashville.

BINGE-WATCHING: I’m a die-hard SWAT fan, so I’m catching up and watching season 3.

DREAM DINNER COMPANY: Michelle Obama. She’s brilliant, thoughtful, and beautiful! I want to pick her brain about life, marriage, and how she remains focused on her purpose through all the seasons of life.

GO-TO GEAR: Garman watch, Glittens, Just Strong workout pants, and Brooks running shoes.

HOMETOWN: Memphis, TN

I f RUNNING: I love the “runners high” and that I can look back over the journey of training and see so many parallels in how I navigate the challenges that exist in my life. I run, push beyond my comfort level, rest, and repeat.

INSPIRATION TO BE FIT: Watching so many of my loved ones battle heart disease, obesity, and diabetes was my inspiration. Those challenges and genetics serve as external motivators for me to take care of my health.

UP NEXT: Race to the Cave in Alabama, GO! St. Louis Marathon Weekend, Oklahoma Race to Remember Half Marathon, Great America River Run here in Memphis half marathon, and the Navy Nautical 10 miler in Millington, TN.

Photo by Tindall Stephens

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

Milton Davis Jr., Runner

53; Pharmacy Operation Manager, Pharmacist, Christ Community Health Services, Inc.

HOMETOWN: Jackson, TN

I f RUNNING: Running provides me an escape from the stresses of life. I enjoy experiencing the outdoors and seeing new places.

BUCKET LIST: I’d like to complete the 50-state challenge, but I only have nine states completed.

UP NEXT: The Selma-Montgomery 51-mile relay with my BMR-Memphis brothers, the Big Buffalo 50K relay, and the Andrew Jackson Half Marathon in Jackson, TN – my favorite hometown race.

FAVE FITNESS ACCOMPLISHMENT: Running a marathon and losing over 75 pounds.

SPEED BUMPS: I have lower back problems that sideline me occasionally.

MY GROUP: Black Men Run and MRTC

FAVORITE JAMS: “I Got That” by Anthony Brown & group therAPy and “What You Won’t Do for Love” by Bobby

Caldwell

RECENT RACES: I did the Detroit FreePress Marathon, which was the national meet-up for BMR, MRTC Off Road Series, and Rocket City Half Marathon.

MOST MEMORABLE FITNESS EVENT: The Mount Rushmore, half marathon at Black Hills National Park, was the hardest half marathon I’ve ever experienced.

BINGE-WATCHING: Grand Crew and Star Wars: Andor

DREAM DINNER COMPANY: Barack Obama. I have a bucket list of questions for him, and I’m sure he would be so entertaining and super interesting.

GO-TO GEAR: My Garmin 245 watch and many pairs of running shoes. You can never have enough!

INSPIRATION TO BE FIT: Working in health care helps me appreciate my health. Healthy habits go a long way in life in maintaining fitness.

ON MY NIGHTSTAND: “The Alchemist”

PET PEEVE: If you run, you are a runner.

FAV INDULGENCE: BBQ potato chips

QUOTE: I press toward the mark for the prize of the high calling of God in Christ Jesus. – Philippians 3:13, 14

Photo by Tindall Stephens

by Paulo Coelho and The Bible

Photo: Sélavie Photography

FAV WAY TO WORKOUT:

A HIIT workout provides everything I need physically and mentally.

BIGGEST FITNESS MYTH:

You need to set a fitness goal to start exercising. Moving your body consistently and effectively will motivate you to seek your fitness goals. Small steps will lead to BIG goals.

SEAN POWERS

WHAT IS THE MOST OVERLOOKED BODY PART:

Calves

IF I COULD ONLY HAVE ONE PIECE OF EQUIPMENT:

Slam ball

ALWAYS IN MY GYM BAG:

BPN Flight Pre Workout, Apple AirPods, and snacks.

MY FITNESS IDOL:

Nick Bare, the founder of Bare Performance Nutrition.

MY GO-TO SNACK:

A peanut butter and grape jelly sandwich.

MY DIET:

I have an obsession with all things food. I tailor my eating habits to my workload for the day if it provides my body and mind with the fuel it needs or wants.

SETBACKS:

Two years ago, I suffered a knee injury that required surgery. The recovery was the most painful yet rewarding experience. I had to focus on rebuilding a proper foundation through stability and mobility to advance my strength and endurance. I don’t think I would’ve taken the time to educate myself through all aspects of fitness had I not been injured.

WHAT KEEPS YOU MOTIVATED:

BIGGEST NUTRITION MYTH:

Low-fat or fat-free products are healthier choices.

MY TYPICAL WORKOUT DAY:

I love starting the day by running with my dog. After teaching morning classes, I workout. Since I’m not training for anything specific right now, I like to design my workout each day to how I feel.

I’m an endorphin chaser. I love the feeling after a great workout, and I look forward to that feeling every single day.

GOALS FOR THE YEAR

AHEAD:

To be stronger and faster than I was the year before. For me, it’s about feeling confident in my ability to perform and to be able to accomplish things at the highest level my body and mind are capable of.

Are you a fitness trainer, workout instructor, or influencer in the industry and would love to share your knowledge with our readers? Send a brief bio and picture to: Amy@memphishealthandfitness.com.

36, Studio Manager and Lead Trainer at Shred415 Peabody Place

Photo by Tindall Stephens