Memphis Health+Fitness Magazine August 2019

INSPIRING ACTIVE LIFESTYLES SINCE 1996

Eileen Frazer

&

Ryan Nicolas Professional Ballet Dancers tell us how they stay in shape

AUGUST 2019

GET

STRONG! Fitness Buffs share their strategies for staying fit

Simple

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H+F AUGUST

20 19

ON THE COVER

16 Fit & Graceful: Eileen Frazer & 30

42

Ryan Nicolas of Ballet Memphis Fit List: Readers Poll Winners Sesame Lime Summer Salad

PEOPLE + LIFESTYLE

8 Collin Bercier, Ounce of Hope 10 Memphis Rox Yoga Fest 12 Cheryl Sommerfield, Cycling After Cancer

FIT MEMPHIS PROFILES

18 Lindsey Laurenzi 20 Brendan Housler 22 Caitlin Davis 24 Carlos Carrasco 26 Eric Johnson 28 Summer Lyons 34 Weekend Warrior, Kristen Leone 36 Weekend Warrior, Nathan Berry FOOD + NUTRITION

38 40

Herb Mustard Chicken Salad Snack Strategies for Everyone

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38

IN EVERY ISSUE

6 Starting Line 44 Events Calendar 46 Photo Finish:

Pilgrimage MRTC Mug Mile

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On the Cover: Eileen Frazer & Ryan Nicolas Photo by Taylor Tartera

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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 Kate Lyman Graphic Design Brian Williams Photographers Tindall Stephens Taylor Tartera 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.

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India Nikotich

Lydia Podowitz

Taylor Tartera

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.

Lydia is a senior at Rhodes College. She’s an editor for Ecumenica, an academic journal, and just completed her first feature-length screenplay.

Lydia loves to hike at Shelby Farms, climb at Memphis Rox, and take long walks around campus.

A native Memphian, Taylor is in education by day and photography by night. He and his wife love their three Boston Terriers. Their small business, Tartera Sign and Design, provides wedding services to brides in the Mid-South.

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STAR TING LINE

Fit Trip Patti Ford (L) & Cheryl Kent (R) canoed from Juneau to the Mendenhall Glacier, which is part of the Tongass National Forest in Alaska.

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PEOPLE+LIFE ST YLE

By India Nikotich. Photo by Jani Moore Photography, Courtesy of Ounce of Hope.

Home Grown: Ounce of Hope in Midtown “You see a lot of CBD stores opening up wherever you go, and you can even find products at the gas station,” Collin says. “If you’ve ever been to our store, it’s a totally different experience. When you walk in, you can get an education. My employees are industry-trained, extremely knowledgeable, and passionate about what we offer.”

At Ounce of Hope on Cooper St., owner Collin Bercier has lined the shelves with a curated selection of CBD products like oils, salves, lotions, edibles, hemp teas from Oregon, infused honey from Colorado, face masks, pet oils, sleeping aids, transdermal patches, bath bombs, deodorants, and more.

“What I hope our customers realize is that we took the time to seek out a location in Memphis, and we are truly invested in helping Memphians achieve wellness on their terms,” he says. “We’re hoping to plant our flag in Memphis, invest in this community, engage face to face with our customers, and grow from there.”

“Most of our customers use our products to help with anxiety, stress, and pain,” Collin says. “We see all demographics.

We’re getting millennials, and we’re getting their grandmas.”

553 Cooper St, Memphis, TN 38104 901.572.1663 • Ounceofhope.com

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In the center of the shop, customers can interact directly with hemp flower and experience the different scents and strains at the Sensory Bar. Collin opened Ounce of Hope in April and has created a space where Memphians can learn about the benefits of CBD.

CBD, short for cannabidiol, is one of the primary compounds found in the cannabis plant. CBD does not produce a high, but has been shown to help address anxiety, insomnia, and chronic pain in patients during clinical trials. THC, a different compound found in cannabis, is what’s responsible for the plant’s psychoactive properties. THC can be found in limited quantities (under 0.3% in products labeled “full spectrum”) and removed entirely (products labeled “broad spectrum”). The Tennessee Department of Agriculture currently supports a state-wide hemp program that allows for the growth and sale of hemp flowers and products, meaning that all producers with licenses, like Ounce of Hope, are legal. Collin calls Tennessee’s program “the most progressive” in the South.

Collin warns that it’s easy to stumble onto fraudulent CBD products. To avoid this, the Ounce of Hope team recommends that consumers chat with their doctors and make sure to identify the certificate of analysis before purchasing. At Ounce of Hope, quality is ensured by QR codes on their products that link directly to lab testing results. They will open their own growing facility, located near the airport, by the end of next year.

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PEOPLE+LIFE ST YLE

2nd Annual Memphis Rox Yoga Festival The second annual Memphis Rox Yoga Festival is a can’t-miss event for yogis and health and fitness enthusiasts. This year’s festival takes place at Mud Island River Park and includes over 20 yoga classes and workshops of every type and style.

Teachers from every yoga studio in Memphis, as well as studios in North Mississippi and Oxford, will lead classes and workshops. Enjoy stand up paddleboard (SUP) yoga, live music, vendors, food trucks, and a kombucha garden.

DATE: Saturday, September 7, 2019 TIME: 8:30 am - 7:30 pm LOCATION: Mud Island River Park WHO: All ages and fitness levels welcome!

PRICE: $35 (early bird), $25 (students)

A portion of the festival’s proceeds will benefit Memphis Rox, a nonprofit that brings rehabilitation, healing, and hope to the community. Located in the Soulsville neighborhood, the Memphis Rox climbing facility strives to build relationships across different cultural, racial, ethnic, and socioeconomic backgrounds. No one is excluded from using the facility, regardless of ability to pay.

“The Memphis Rox Yoga Festival is an invitation to salute our remarkable city, our amazing yoga community, and our partnership with Memphis Rox,” says festival co-chair and owner of Delta Groove Yoga Olivia Lomax. “The offerings that day range from goal setting and herbalism workshops to every type of yoga class, SUP yoga, music, discussion, community, and celebration.”

Early bird tickets are $35 through Aug. 15 on the website. Students may purchase tickets with the code MRYFSTUDENT for $25 and are required to show a student ID upon check-in. For a full festival schedule, visit Memphisroxyogafestival.com.

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PEOPLE+LIFE ST YLE

By Krista Martin

Cycling On After Cancer It was only eight years ago that Cheryl Sommerfield was in for the fight of her life and was told she should prepare for hospice care. At 52, she was diagnosed with stage four pelvic cancer, which had also spread to the lymph nodes in her neck.

At the time, she was focused on caring for her mother who had been diagnosed with Alzheimer’s. Cheryl had put her own symptoms aside. “When I saw blood in my urine though is when I knew something was wrong,” she says.

Even though the odds were against her, Cheryl was determined to fight and underwent a long and painful seven months of radiation and chemotherapy at West Cancer Center hoping to buy more time.

“The treatment was brutal and my prognosis was grim,” she says.

In 2014 after the chemo and radiation, Cheryl was cancer free and still is to this day. She is incredibly grateful to the doctors at the West Cancer Center and her friends who she calls her Cancer Fighting Team.

Ginger Swatley is one of her dear friends who supported her through her illness. The two met at church and became close through cycling together in the annual FIGHT ON event held every September.

“There are many races in our community, but there is none more important to my heart than the FIGHT ON bike ride,” Cheryl says.

This year will be Cheryl and Ginger’s fifth year cycling at the event together with their team called Kick Cancer’s A**. “This year we are dedicating our ride to a fellow at church who just completed his throat cancer treatment at West Cancer Center,” she says. “The ride is a huge challenge for me and reminds me of how thankful I am to be able to participate.”

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Cheryl Sommerfield & Ginger Swatley train for FIGHT ON

“The ride is a huge challenge for me and reminds me how thankful I am to be able to participate.”

FIGHT ON brings together walkers, runners, and cyclists to rally around fighting cancer. It’s the main fundraising event for the University of Tennessee/West Institute for Cancer Research. The event hosts three different cycling races, a 5K run, and a one-mile tribute walk for cancer survivors.

Cheryl and Ginger have already begun training for the 40-mile ride in September.

So far they have worked up to 23 miles with the goal to increase their average speed in the coming months. Cheryl was not a cyclist before her cancer recovery, and getting used to the saddle was difficult because of the site of her cancer.

Ginger says, “She looks fantastic and is an absolute beast on that bicycle. My children

FIGHT ON • September 14, 2019 • Shelby Farms For more information or to register, visit Westfighton.org

surprised me with a new bike for my birthday, and Cheryl has been instrumental in helping me learn the ins and outs of changing gears to make those hills easier to climb.”

Cheryl hopes that her story and involvement with FIGHT ON will give hope and inspiration to those going through similar situations with cancer.

“Even if you have not experienced a diagnosis of cancer, you likely know someone that has. The journey is tough and I am devoted to helping in any way that I can,” says Cheryl.

You can join Cheryl and Ginger and more than 2,000 others from the Mid-South in the fight against cancer by registering for FIGHT ON at WestFightOn.org. Whether you cycle, run, walk, or simply cheer on the sidelines, you show your support for all those whose lives have been touched by cancer.

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★ 13

SPEC I A L PR O M OT I O N

Preventing Common Sports Injuries to Ensure Your Athlete Stays on the Field As Mid-South students head back to school, many will also make their return to competitive or recreational sports after summer break. When young athletes return to the field or court of play, parents should be mindful of potential signs of injury that could cause a trip to the sideline or the doctor’s office.

Pay attention to these risk factors as your child returns to sport:

HEAT ILLNESS:

OVERUSE INJURIES:

HEAD OR NECK INJURIES :

During the months of August and September, heat indices can approach or exceed 100 degrees in our area. Heat-related illnesses are not uncommon during outdoor sporting events that occur in the first two months of the school year. Heat exhaustion and heat stroke can result from exposure to dangerous temperatures. During heat exhaustion, an athlete might sweat profusely or have skin that feels cool or clammy. The athlete may also complain of a headache or nausea.

Heat stroke is a medical emergency. During heat stroke, an athlete may pass out, throw up, take faint or irregular breaths, or stop sweating entirely. If your child suffers from heat stroke, immediately work to lower their core body temperature in an ice bath while calling for transportation to a hospital.

Many youth injuries may be attributed to overuse – repetitive microtrauma caused by repeating the same motion or stressing the same muscle groups without proper rest and recovery. Overuse injuries are often linked to throwing athletes who play sports like baseball or football year-round, but they can affect any young person who plays the same sport with no breaks during the year. Overtraining is one cause of these types of injuries, but they may also happen when an athlete begins a new sport and undertakes new, repetitive movements with underlying weakness, instability, or inflexibility. Sudden changes in frequency or intensity of training schedules may also lead to overuse injuries.

“Above-the-shoulder” injuries may seem like they are becoming more and more prevalent in youth sports. As athletes become faster and stronger, the force created during collision is greater. In reality, these types of injuries have always existed, but we have come a long way in defining the classic warning signs and educating the public of their serious implications. We have also expanded the knowledge of front-line responders such as coaches and athletic trainers in dealing with these injuries, both acutely after they occur and in their management for the days and weeks following. The most common type of head and neck injuries are concussions and “stingers”.

Two or more decades ago, the resulting concussion symptoms of “seeing stars” or feeling woozy may have been dismissed as a minor issue, but the sports community now identifies these as serious indicators that an athlete has a medical problem that should be addressed. Similarly, sharp tingling or numbness radiating down one arm might signal a pinched nerve or stinger, and an athlete should not return to play until they’ve been evaluated and cleared by a medical professional. Repetitive concussions can lead to serious health problems, including CTE, paralysis or even death.

PREVENTION TIPS: Coaches and parents should keep an eye on the weather forecast.

Schedule practices and games during non-peak heating times such as late afternoon or evening rather than mid-day. Schedule frequent breaks to ensure hydration and rest. Hydration during the week leading up to competition is vital.

Athletes may lose a portion of their body weight in fluids during practices. Replenishing their fluids and electrolytes with water before, during and after practice, as well as the day before and day of games, is a good way to ensure their body can withstand the effects of extreme heat. Do not assume they only need fluids during the game. Also, follow reacclimation protocols and ease athletes back into competition during the first several practices of the year (which often coincide with the warmest days on the calendar).

PREVENTION TIPS: Athletes should cross-train in more than one sport if possible. Despite the belief that mastering one aspect of one sport from an early age leads to improved performance, the inverse is largely true. Most successful Division I or professional athletes develop improved balance, hand-eye coordination and strength by participating in different sports through high school. They also limit their risk of overuse injury by doing this.

Also, when beginning a new sport, commit to easing into its nuances of movement and focus on sound fundamental mechanics to limit overuse injuries. The STOP sports injuries program (www.stopsportsinjuries.org) lists helpful prevention resources for a multitude of youth sports.

Dr. David Spence is a pediatric orthopaedic surgeon with Campbell Clinic who practices in Southaven, Germantown and Le Bonheur Children’s Hospital.

To schedule an appointment, please call 901.759.3111.

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PREVENTION TIPS: Wearing well-fitted protective gear such as helmets, mouthpieces, and shoulder pads, and teaching proper form and technique (during tackling drills, for instance), are the first steps to help lessen the occurrence and severity of head or neck injuries. Secondarily, understanding the signs and symptoms of these injuries is critically important. Employing certified athletic trainers and coaches who have participated in concussion training and understand the associated state protocols is wise. A qualified medical professional should always evaluate a student athlete who is believed to have suffered a concussion or neuromuscular injury.

Partner with physicians who will follow bestpractice protocols for return to play to ensure proper recovery.

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MEMPHIS FIT

Eileen Frazer, 30 Professional Dancer for Ballet Memphis I am originally from Panama. I worked in “Ballet Nacional de Panama” for about four years. I started struggling with performance anxiety and issues with self-image, clouding my love for the art. I needed an opportunity to rediscover myself as a dancer. I completed a summer intensive in New York at Alvin Ailey American Dance Theater and then attended Butler University in Indianapolis, where I earned a degree in Dance Pedagogy. When I was auditioning for ballet companies after college, I immediately fell in love with Ballet Memphis. Now I’m proud to start my fifth season with the company.

Inspired by the precocious interest I had in dance and imagination, my mother enrolled me in dance classes at age six.

Besides ballet class and rehearsals, I do a 30-minute warmup at the start of each day for conditioning muscles I’ve injured. I try to walk for 30 minutes to an hour 3-5 times a week and do Pilates 1-2 times a week.

The passion that I have for this art form allows me to find fulfillment in everything I do and keep pushing myself for more every day.

My typical diet consists of: Breakfast: A bowl of oatmeal, half a grapefruit, and green tea.

Late morning snack: Some fruit and nuts.

Lunch: A medley of beans, grains, vegetables, and a salad.

Afternoon snack: Honey Greek yogurt.

Dinner: I stick to mostly protein and healthy fats and try to not eat after 7 pm.

Eileen and Ryan are performing in Romeo and Juliet this season for Ballet Memphis

My guilty pleasures are Ben and Jerry’s Half Baked Ice Cream and McDonald’s french fries.

I think that in this generation of heightened social media, it is too easy to get lost in online posts and how well everyone is doing. People rarely ever post their struggles and failures online, but it is through those failures that we truly value our victories. My role models are ones that share their struggles along with their successes.

Walking is a great way to put a pause on life. It’s one of the oldest and easiest cardio and fat-burning activities. Nature walks are where I find those moments where the world slows down for a bit.

Planks are the most underrated exercise because they work on strength and stability while engaging almost every muscle in the body.

My ankle weights, TheraBand, tennis balls, and foot roller are always in my gym bag.

My advice to newbies is to continue working hard towards your goals and remember that you are unique. Your journey belongs to you, alone. There is something that sets you apart and makes you stand out. Never hide from it; rather, learn to nurture it.

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I can’t live without my Beats headphones.

People would be surprised to know that I am extremely clumsy and trip 100 times a day.

My spirit animal is a horse. Horses symbolize strength and grace while still having an immense sense of freedom. Those are qualities I imbue when I’m dancing

Interview by Amy Goode. Photo by Taylor Tartera.

I lift weights in the gym every morning, focusing on strengthening each muscle group differently. Then I do a STOTT Pilates workout specific to what I need for a full day of dancing. A ballet class usually follows during weekdays where I start to focus on endurance with anaerobic exercises.

My diet consists of five meals a day. Breakfast is protein, oatmeal, fresh-pressed juice, and black tea. I have two lunches of meat, a carb, and vegetables, one before noon and one after noon. Dinner is similar to lunch, one meal closer to 6 and another closer to 8:30. Both contain meat and rice, but one of the dinners has a salad and the other a fresh-pressed juice.

Bacon, bacon, and more bacon is my indulgence!

To be a professional dancer, you have to not only have strong technique and physique, but passion and confidence to express yourself through your movement. Not everyone has the ability to blend those things together to make dance look effortless, and to allow a story to be told.

Pilates mat exercises tend to be the most underrated but the most difficult because of how much core work and body awareness you have to use. With equipment like the reformer, you receive a lot of feedback on any body imbalances with the resistance of the springs.

I call my favorite workout move the sexy back, which is the single-arm dumbbell row.

My advice to newbies is to take the time to focus on body alignment and to build strength with cross-training.

I had herniated discs L4-L5 L5-S1. This injury taught me the importance of incorporating recovery into my daily routine.

I can’t live without my foam roller and flex band. The roller is great for tight muscles, and you can lay down on it long ways for some extra multifidi strengthening. The flex band is great for ankle strengthening and scapulae work.

Professional Dancer for Ballet Memphis

My massage ball and essential oils are always in my gym bag.

A massage ball is great for working out tightness in overworked muscles. I use it to roll out kinks in my back, hips, calves, and the bottom of my feet. I never go anywhere without my pouch of Young Living essential oils. I use them for aromatherapy and holistic purposes. Plus who doesn’t want to smell good?

Family: Partner Jeffrey Pressly

People would be surprised to know I love to do jigsaw puzzles with a lot of pieces. The harder the better!

As a child, my grandmother thought a good outlet for my energy was dance, so she put me in a tap class. I loved it and branched out to other styles like jazz and ballet.

My spirit animal is an otter because I have an overflowing amount of positive energy and I work well with a wide range of personalities.

Ryan Nicolas, 24

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MEMPHIS FIT

Lindsey Laurenzi, 33 Owner of Pure Barre Germantown and East Memphis & The Sweat House Family: Lawrence Laurenzi (married 10 years), Landon (4), and Logan (8 months) I took my first Pure Barre class in Nashville and the rest is history! Pure Barre is a series of low-impact, highintensity movements designed to strengthen and tone your entire body. I loved the challenge of each class, the results I saw within the first month, and the community atmosphere.

I do Pure Barre 5x/week with a mix of Classic, Reform (resistance training class), and Empower (cardio class). On the weekends, I try to stay active with my kids either walking, riding bikes, or playing sports with my oldest.

My typical daily diet includes Breakfast: Egg whites, Dave’s Killer toast with almond butter, and coffee with collagen Snack: Nuts or RX bar Lunch: Homemade protein bar or avocado toast Snack: Homemade protein muffins, veggies with hummus, or Daily Harvest smoothie Dinner: Salmon with kale and brussel sprout salad is my go-to Dessert: 2 Dark chocolate peanut butter cups from Trader Joe’s

“Whether you think you can or think you can’t, you are right!”

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MEMPHIS FIT Interview by Amy Goode. Photo by Taylor Tartera.

My guilty pleasures are ice cream and margaritas!

I enjoy following Katrina from Tone it Up. She is real and values the importance of working out to be healthy and feel good. She does not promote an unhealthy and unrealistic image that is so prevalent in the world.

Barre classes are underrated. If you have taken a class you know! The movements are small but extremely effective. Your muscles get so fatigued that they shake. It is a total body workout that strengthens and tones every area like no other.

My favorite workout move is the lunge!

It is always such a challenge but worth it.

Exercise makes me feel good physically and mentally. On days I don’t work out, my mood suffers and it affects everyone around me. I exercise to stay healthy and strong, relieve stress, and keep up with my boys!

truly the toughest two years emotionally, but we are so fortunate to now have happy healthy boys! I put our entire journey on my blog Prettyactivelife.com for anyone interested that might be going through the same struggles.

My advice to newbies is just like anything new: it takes several classes to pick up the technique. Ask your teacher questions because they are there to help you learn. Also, look at how you feel and notice how your clothes start to fit instead of what your watch or scale says.

I just did my first Hydrafacial with Maria at Pavo and it was amazing! I also can’t live without the infrared saunas at The Sweat House. The detox, stress relief, and anti-aging benefits are amazing.

Both of my sons are miracles from in vitro fertilization, and we suffered several miscarriages before getting pregnant with our second son. It was

People would be surprised to know that I was a Junior Olympic Gymnast.

My spirit animal is the lion because they are strong, feisty, and passionate.

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2019 WINNER MEMPHIS HEALTH+FITNESS

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19

MEMPHIS FIT

Brendan Housler, 37 Professional Coach and Category 1 Cyclist Family: Partner, Christopher Cooley, Lala 8-year-old Yorkie I was overweight and needed to reconnect with my body and what I was doing on a day-to-day basis. I borrowed a bike from my father and rode it in my basement while trying to understand nutrition and the foods that I was eating. Eventually, I purchased a road bike and was immediately hooked.

My weekly routine differs depending on if there is a race coming up and where we are in the season. On the bike, it oftentimes includes VO2Max workouts, Sweet Spot workouts, and a lot of endurance miles. Off the bike, I do max power strength work including bodyweight exercises, kettlebells, and weights. A variety of movements like medicine ball throws, plyometrics, and velocity exercises are important for cyclists.

“Focus paints success.�

My guilty pleasures are homemade cookies and any sort of fried potato.

I am inspired anyone training and racing at the age of 50 or older.

Cycling is a sport that you can participate in for a very long time. The guys and gals out there crushing it and beating kids in their twenties motivate me to continue working hard as my days of racing in professional events come to an end, and I purely focus on different growth aspects of the sport and masters (age-based) category events.

20

MEMPHIS FIT Interview by Amy Goode. Photo by Taylor Tartera.

The most underrated exercise is riding endurance pace at a consistent clip. It’s the easiest interval but one that so many cyclists can’t do.

I’m intrinsically motivated, but also growing our EVOQ.BIKE coaching business and other projects that we have on the cusp really keep me hungry to improve as much as possible.

My advice to newbies is JUST RIDE. Ride consistently, and once you don’t see yourself getting faster, ask us for help. We’ll get you pointed in the right direction, for free!

Many endurance athletes need to overcome their own mind. We hold ourselves back, doubt our capabilities, and always think the next girl or guy is faster. Trust your process, trust your coach, BELIEVE IN YOURSELF, and you’ll accomplish more than you ever could have expected.

People are surprised when they find out I’m gay. Since I don’t fit the stereotypical image in many people’s heads, it surprises them. I’m hoping to help to break these stereotypes because, as all stereotypes, they’re so inaccurate to the population they encompass.

My next big challenges are Master’s National Championships, Gravel Worlds, Tour of Southland in New Zealand, and the Tennessee State Road Championships…there’s always something!

I usually have a few books going at once, and the last ones were: “Jab Jab Jab Right Hook” by Gary Vaynerchuk, “Seeking Wisdom: From Darwin to Munger” by Peter Bevelin, and “The Four Agreements” by Don Miguel Ruiz.

Check out Brendan Housler at

My spirit animal is the giraffe. We’re both tall and max out around 35mph!

Brendanhousler.com or EVOQ.BIKE.

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MEMPHIS FIT

Caitlin Davis, 31 CrossFitter Occupation: Currently completing a degree in Dietetics to pursue a career as a Registered Dietician A little over four years ago, a friend of mine took me to a class at CrossFit Hit & Run and I was all in! I was incredibly active growing up but strayed from fitness for a time after high school. That first class reignited my old passion for sport, sweat, and fitness.

Currently, I am doing 3-4 regular CrossFit workouts per week with some additional endurance-focused workouts to supplement. I try to create a balance in my training by getting high-intensity strength training from CrossFit classes while maintaining my endurance capacity with things like the new Hustle program or a Cyclebar class once a week. Throughout the year, I sign up for various events and will shift my training focus to support those goals.

My diet is ever-evolving, like most great things in life. I usually have four meals a day, sometimes with a snack or two.

Breakfast: Egg whites, lots of veggies, and a muffin or toast.

Lunch: Ground turkey, chicken breast, or tuna on top of greens with a starch like sweet potatoes.

Dinner: I like to have fun and try new recipes.

Current faves are any type of Asian-inspired dish like homemade chicken Pad Thai. I also like to incorporate rice and rice noodles.

Treats: My go-to is usually from Bedrock Eats & Sweets.

My guilty pleasure is cake. Specifically birthday cake or lemon-flavored cake. A savory indulgence would likely be pizza. I work that into my diet with a fairly consistent frequency.

The most underrated exercise is squatting. CrossFit focuses a lot on front/back squatting, and I see great value in that. Keeping my legs and core strong allows me to play hard in so many ways—biking, running, coed softball, all of it!

22

My favorite move in CrossFit is a gymnastics movement called Toes to Bar. You hang from the pull-up bar and create momentum back and forth, bringing your toes all the way up to the bar to make

MEMPHIS FIT Interview by Amy Goode. Photo by Taylor Tartera.

contact. It’s so much fun.

“I enjoy pushing myself in the gym, but I try to remember not to take myself too seriously. I am not my score for whatever workout I’ve completed for that day.”

The thing that keeps me motivated is the desire to improve and continue to grow. There is no end result in CrossFit where suddenly you’ve learned it all or gotten as good as you’ll ever be. When I first started, I remember asking my coach, Justin LaMance who owns CrossFit Hit & Run, “When is this going to get easier?”

And he said, “It isn’t. The better you get, the stronger and faster you’ll be, and the more you can make it hurt.”

My advice to newbies is to keep showing up and leave the ego at the door.

When I first started CrossFit, it had been so long since I’d worked out or trained in any real way. I couldn’t even do a push-up!

In my gym bag, I’ve always got athletic tape, hair ties, snacks, extra socks, my

jump rope, band-aids, deodorant, mouthwash, and phone charger. Who knows what else is in there!

I’m looking forward to my first sprint triathlon this August and the CrossFit Open this fall. You complete one very hard workout per week for five weeks. It’s great to see the growth that has happened since last year. Lastly, I will be running the St. Jude Half Marathon in December.

People would be surprised to know I speak Spanish. Grammatical precision may be a little rusty, but I can get around in Spanish-speaking countries, and I feel so alive when I get to use that skill.

My spirit animal is some type of bird.

Able and willing to be grounded, but preferably up and about and moving quickly. I like a fast-paced, structured life.

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MEMPHIS FIT

Carlos Thum Carrasco, 32 Family: Maddie Wheeler, my incredible girlfriend and fitness/adventure partner Occupation: Granite installer and fabricator with C&C Granite in Collierville I played soccer from the age of five until 19. After getting out of competitive soccer, I still needed an active outlet so I began lifting and trying new outdoor activities.

I regularly play sand volleyball, play soccer, hike, raft, canoe, kayak, and run.

I get to the gym to at least 5 days a week for 1 to 3 hours of lifting, and I also run three days a week.

My workout schedule consists of: Monday: Incline bench press, dumbbell curls, cable pull-downs, abs on the slant board. Run 3 miles.

Tuesday: Seated cable rows, lateral dumbbell raises, incline dumbbell chest flys, dumbbell back flys.

Wednesday: Incline bench press, wrist curl and reverse, abs on the slant board. Run 3 miles.

Thursday: Shrugs on the Smith machine, forward dumbbell shoulder raises.

Friday: Chest flys on machine, vertical shoulder raises on machine, cable pull-downs, cable back flys, cable chest flys, cable bicep curl burnouts, cable triceps extension burnouts, back extensions, donkey kicks on machine. Run 3 miles.

As much as I lift, I’ve always found the most balance when I include a cardio session. A good 30-minute jog is what I prefer.

My diet consists of lean and minimally processed food with a cheat day or two a week. I eat a lot of fruits, vegetables, trail mix, and as much protein as I can get. I have also been trying to minimize my carb intake. For breakfast, I eat about nine eggs and have at least 8 oz of fresh fruit. Lunch is just trail mix and a protein shake. Dinner is at least a pound of meat and some vegetables.

24

MEMPHIS FIT Interview by Amy Goode. Photo by Tindall Stephens.

I’ve really gone heavy with Indian cuisine lately on my cheat days.

Specifically, lamb meatballs in butter gravy over jasmine rice with naan. I also love a good cold cut Italian sandwich.

I really enjoy working my shoulders because there are so many muscles in the shoulder to work. I’ve always been fascinated by the complexity of the shoulder joint.

I’ve always had anxiety and depression, but my active lifestyle has helped me face those challenges. Knowing that I can always be better at something keeps me motivated.

I have a pretty aggressive sweet tooth I’m always resisting. Really, most candy can get me excited.

I neglect my lower back the most.

Certainly not the best decision since I’ve hurt my lower back the most from not stretching and strengthening.

My advice to newbies is if you keep a consistently healthy and active lifestyle, it inevitably becomes harder to not stay on that routine.

My parents are definitely my fitness role models. They’ve always encouraged healthy eating and getting plenty of regular activity since I was young. They still have a consistent fitness routine in their sixties and eat healthily.

A good set of donkey kicks is an underrated exercise. It can do a lot for the lower half without much effort.

“Love and cook with reckless abandon.”

I am always challenging myself to stay active, eat healthy, and try new things.

My friends and family would describe me as quiet in most company but lively in my own mind.

As much as I love getting to the gym and wearing myself out, I really love a creative project.

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MEMPHIS FIT

Interview by Amy Goode.

Photo by Tindall Stephens.

Eric Johnson, 28 Fitness Trainer at Versatile Action Fitness My dad was always into fitness and started taking me to the gym with him when I was around six. I always played sports and with fitness being a passion, becoming a trainer was a natural transition.

I do a split routine and a little bit of everything to keep my body well rounded.

Monday: Hit all muscle groups on the upper body Tuesday: Back, triceps, and biceps Wednesday: Chest, shoulders, and biceps Thursday: Just shoulders and triceps Friday: Always leg day.

I love doing dumbbell and barbell curls. I have to keep those arms on point!

My daily diet is… My go-to for breakfast is always oatmeal, but if I have a lot of time between clients, I like to eat a big breakfast. I sometimes go to IHOP and get a grilled chicken omelet with veggies and breakfast potatoes, or I might go to Sunrise Memphis and get pancakes and turkey sausage.

I meal prep for lunch and dinner, which includes grilled chicken tenders, brown rice, and steam broccoli. For a snack, I have blueberry Greek yogurt, and I always have a banana before or after a workout.

I love pizza on cheat days. It’s a must!

I have always looked up to Bruce Lee. His physical strength and power were amazing for his stature.

The plank is the most underrated exercise. It all starts with the core.

My legs get neglected most. I always wait until the end of the week to train them.

“Train the mind and the body will follow.”

I can’t live without my Nike Air Max—comfortable and stylish.

I workout to look good and feel good—that keeps me motivated.

26

I injured my lower back going too heavy on deadlifts and not focusing on form. Recovering from that took a lot of perseverance.

People would be surprised to know that I model and have my own fitness apparel line Repsupapparel.com.

My advice to newbies is to make sure you stay hydrated before and after workouts. Master the basics first. Build strength and perfect your form before trying to lift heavy.

My spirit animal is the lion. It’s a beautiful animal and very powerful. I think I embody that. Also, It was my high school mascot.

c ycl e | b o u n ce | yo g a s tre n gth | b a r re

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MEMPHIS FIT

Summer Lyons, 26 Rule One Proteins Sponsored Athlete, Celestial Bodiez Athlete, and Goddess Glam Athlete.

Coach for fitness and nutrition; NPC Bikini, Figure, & Bodybuilding Posing; and Pageant walk I used to play basketball and hated it because I was forced to work out. After I started college, I slowly got back into the gym and it eventually it became a part of my daily routine. Little did I know that five years later I would be one of the top NPC bikini competitors.

Eight months into lifting religiously, my 13-yearold niece committed suicide. I was absolutely lost, confused, and heartbroken, so I took all my emotions out in the gym. The gym was one thing I felt I had control over in my life. Two years before, I had competed in the Miss Tennessee pageant. My niece had bragged at school that her aunt was going to be in Miss Tennessee. No one believed her so we took a picture to prove it. From that memory, I thought competing is kind of like pageants with the glitz, glam, and preparation.

I like high intensity with very little breaks. I superset every single workout with an accessory muscle group. I tend to do 3-4 working sets followed by add and drop sets on leg days.

My typical diet varies depending on where I am at (cutting or building). My maintenance is about 1400 calories a day with a clean cheat meal on the weekends.

My guilty pleasures are Broadway Pizza’s cake, Ricki’s cookies, and Sakura’s creamy peanut dressing. I’m a huge foodie!

When I started this lifestyle, I thought I knew everything. Five years later, I’ve learned so much about hormones, eating, health benefits from different foods, and how different body types and auto-immune diseases need to be supplemented differently. No two people should have the same diet.

The leg press is the most underrated exercise.

People put so much emphasis on how to properly squat or deadlift, but the leg press is easy and selfexplanatory.

28

MEMPHIS FIT Interview by Amy Goode. Photo by Taylor Tartera.

My abs get neglected. I only like to train abs when I can see them. There is no gratification when I can’t physically see what I’m working.

My advice to newbies is to not dive in headfirst. Start doing little things such

“Just focus on the next 24 hours in front of you and do what you can to get closer to where you want to be.”

as committing to going to the gym three times a week. Start off small with nutrition.

I see many people immediately drop to 600 calories a day, do hours of cardio, and train without rest. They burn out hard and quick. It’s a fitness journey for a reason.

My advice to women competitors: Find a coach that cares about you and your hormones. I have worked with both local and top coaches in the industry, and my local coach trumped the “best” any day. Also, find a great posing coach.

Your presentation is just as important.

I almost lost my father and went through a terrible breakup right before one of my national shows last year. It was 100% detrimental to my physique because it messes with your hormones

Your mental health is just as important as your physical health

and cortisol levels, which can essentially cause your body to go into survival mode so you don’t lose any weight. For competing or losing weight, you have to be in a great place mentally and surround yourself with individuals who support and encourage you.

The beauty products I can’t live without are Retinol, Obagis complete system, bio-oil, and a self-warming charcoal mask.

I’m looking forward to competing in Miss Tennessee USA in October and NPC Nationals in November.

My spirit animal is a lion. I am an extremely strong fighter. If I want something, I do whatever it takes.

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BEST CHEF

2. Restaurant Iris

1. Andrew Michael Italian Kitchen

FITNESS BEST FITNESS STUDIO

3. Southern Social

BEST HEALTHY RESTAURANT 1. City Silo Table + Pantry 2. Wild Beet Salad Co. 3. Cheffie’s Cafe

BEST BRUNCH 1. K elly English, The Second Line/ Restaurant Iris/ Fino’s

1. Bounty on Broad 2. Majestic Grille

1. HOTWORX

3. Sage Memphis

2. ZenStudio Fitness

3. Felicia Suzanne, Felicia Suzanne’s

BEST FAST CASUAL

3. Energy Fitness

BEST COCKTAIL/ WINE LIST

1. Cheffie’s Cafe

BEST YOGA STUDIO

2. Zaka Bowl

1. Sumits Yoga

3. Swanky’s Taco Shop

2. Delta Groove Yoga

BEST PATIO/OUTDOOR SPACE

3. mind/body HAUS

2. Michael Patrick, Rizzo’s Diner

1. Railgarten

BEST INDOOR CYCLING

2. Loflin Yard 3. The Second Line

BEST GROCERY 1. Sprouts 2. Trader Joe’s 3. Kroger

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1. Catherine & Mary’s

FAVORITE LOCAL BEER

2. Hog & Hominy

1. Wiseacre

3. Alchemy

2. Memphis Made 3. Ghost River

1. ZenStudio Fitness 2. LiveFIT 3. CycleBar

RE ADER’S CHOICE

BEST GYM

BEST RACE

BEST HAIR SALON

1. Energy Fitness

(10K or shorter)

2. YMCA

1. Breakaway Bardog 5K

2. Baron’s Man Cave

3. Germantown Athletic Club

2. St. Jude 10K

3. Capelli/Ryan Patrick Salon

BEST PERSONAL TRAINER 1. T onya Tittle, Energy Fitness Memphis Personal Training Studio

3. Cooper Young 4 Miler

1. Pavo Salon

BEST DOGGIE DAY CARE

LIFESTYLE BEST FITNESS RETAIL

2. M ary-Marsha Riley, Wellhouse Fitness 3. Chris Collins, Life Time Fitness

BEST CROSSFIT GYM 1. Metabolic CrossFit

1. Grace Animal Hospital

2. CrossFit Hit & Run Triad

2. Dogs Rule

3. CrossFit SOPO Germantown

3. Collierville Canine Club

BEST PILATES STUDIO 1. Club Pilates 2. Core Collective Broad

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3. T he Pilates Centre of Ballet Memphis

1. Lululemon 2. Athleta

BEST DERMATOLOGIST

BEST RACE

3. Breakaway Running

1. Dr. Alan Levy, Levy Dermatology

BEST BIKE SHOP

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Dr. Purvisha Patel, Advanced Dermatology

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3. D r. Alan Tanenbaum, Tanenbaum Dermatology

BEST PLASTIC SURGEON 1. D r. Neumon Goshorn, Goshorn Aesthetics 2. D r. Karen Quigley, Plastic Surgery Group of Memphis 1. St. Jude Marathon 2. Great American River Run 3. Big Buffalo 50

1. Victory Bicycle Studio

3. D r. Roberto Lachica, University Plastic Surgeons

2. Peddler Bike Shop 3. Bikesmith

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RE ADER’S CHOICE

BEST PEDIATRICIAN

BEST MEDI-SPA

1. D r. Chris Hanson, Laurelwood Pediatrics

1. D r. Valerie Arnold, CNS Healthcare

2. D r. Landon Pendergrass, Pediatric Consultants

2. D r. Arif Mirza, Germantown Private Psychiatry

3. D r. Robert Eiseman, Kronenberg, Tsui, Eiseman

3. D r. John Leite, Cordova Psychological Associates

BEST ORTHOPEDIST 1. Dr. David Brown, OrthoSouth 2. D r. Laura Lendermon, Lendermon Sports Medicine 3. D r. Raymond Gardocki, Campbell Clinic

BEST CHIROPRACTOR 1. M cDonald Murrmann Center for Skin & Laser

1. D r. Jeremy Jessop, Active Health Chiropractic

2. Glo Medical Aesthetics & Hair Spa

2. D r. Brad Cole, Cole Pain Therapy Group

3. Solutions Medical Center

BEST OB/GYN

BEST DENTIST

3. Launch Chiropractic

1. D r. Susan Murrmann, McDonald Murrmann Women’s Clinic

1. Dr. Jodi Rump, Main Street Dental

BEST MASSAGE THERAPIST

2. D r. Todd Chappell, Adams Patterson Gynecology

3. D r. Scott Edwards, Scott Edwards Cosmetic & Family Dentistry

1. Mae Jenson, Energy Fitness

BEST VETERINARY CLINIC

3. Kenai Massage

1. Grace Animal Hospital

1. M ike Falco, Twin Reeds Acupuncture

3. D r. Frank Ling, Women’s Health Specialists

BEST OPHTHALMOLOGIST/ OPTOMETRIST 1. Dr. Rolando Toyos, Toyos Clinic 2. D r. Kenneth Weinberg, Optical Outlet 3. D r. Jared Powelson, Midtown Eye Care

2. Dr. Daniel Bird, Crosstown Dental

2. Walnut Grove Animal Clinic 3. Utopia Animal Hospital

BEST PHYSICAL THERAPIST 1. T revor Ling, Peak Potential Physiotherapy & Wellness 2. D avid Grigsby, MidSouth Orthopaedic Rehab 3. Mark Temme, OrthoSouth

BEST PODIATRIST 1. D r. Brian Kiel, Podiatry Centers of Memphis 2. D r. Frank Ognibene, Ognibene Foot Clinic 3. D r. Carla Martin, DeSoto Foot Care & Pedi-Spa 32

BEST MENTAL HEALTH PROFESSIONAL

2. L arrie Rodriguez, Midtown Massage & Bodywork

BEST ACUPUNCTURIST

2. C andace Billings, Sundara Institute 3. D r. Charlie Ly, Dr. Ly Natural Health

BEST NUTRITIONIST/ DIETICIAN 1. D r. Amanda Ling, Peak Potential Physiotherapy & Wellness 2. Tonya Tittle, Energy Fitness 3. D r. Keith Amodeo, Collierville Weight Loss Center

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33

WEEKEND WARRIOR Interview by Hailey Thomas. Photo by Taylor Tartera.

Kristen Leone, Runner 35, Research Coordinator at UT Health Science Center, Coordinator for weekly run group and race team at Fleet Feet.

BRAGGIN’ RIGHTS: I completed the 2017 Boston Marathon. I qualified for Boston at my first marathon, the Memphis St. Jude marathon in 2015. I placed 1st (AG) in the 2016 St. Jude Half.

FUN RUN: My favorites have been running Rim-to-Rim-to-Rim at the Grand Canyon and the Sylamore 50K trail race. Both were challenging to prepare for and complete—but so much fun! I did them with friends and met some new ones along the way.

I

f RUNNING:

You get out of running what you put into it. I also love the friendships.

FITNESS MOTIVATION: I fell in love with running when I was nine. It’s my therapy.

I’m competitive, mostly with myself, and I want to get better and accomplish my goals. Staying fit allows me to run, hike, climb, and do other fun outdoor activities when I travel.

NEXT CHALLENGE: I am running the New York City Marathon in November. I qualified for it with a 1:33 time at the Dallas Half Marathon last year.

OBSTACLE COURSE: Recovering from 2017 meniscus surgery was difficult. I dealt with a lot of depression during that time because running keeps me mentally fit. When I was able to run again, I had pain during every run for about nine months.

This was a challenging time, but my Fleet Feet run group helped me through this setback more than they know.

BUCKET LIST: To run a half or full marathon in all 50 states, to get better at photography, and to learn how to play the drums.

ZEN TRIP: The mountains are beautiful and peaceful, and they help me recenter.

RUNNING MOTTO: You have to be comfortable being uncomfortable, and consistency is key.

34

“ I fell in love with running when I was nine. It’s my therapy.”

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35

WEEKEND WARRIOR Interview by Hailey Thomas. Photo by Taylor Tartera.

Nathan Berry, Runner 42, Commercial photographer/technician, Lensrentals.com

BRAGGIN’ RIGHTS: In the past year…

Memphis Runners Track Club Road Race Series (5th Overall, 2nd Masters) Little Rock Firecracker Fast 5K (1st Masters) Indianapolis Marathon in 2:58:49 (first sub 3) Boston Marathon in 2:59:46 Leadville Marathon in Colorado above a 10,000-foot elevation Memphis Stars and Stripes 5K (1st Masters)

FAVORITE RUN: Boston will always be the most memorable race. Nothing compares to running the historic 26.2 miles through iconic New England towns and being cheered by thousands of spectators every single step of the way. Turning onto Boylston Street at the end is emotional after all the years of work to get there.

I

f

RUNNING: You get out of it what you put into it. And no other sport allows every participant to compete together on the same field and have the exact same experience.

MOTIVATION: Life is motion. Just being alive is enough to want to go and do and see. I don’t like to sit still and spectate.

NEXT CHALLENGE: I’m preparing for my 12th consecutive Memphis Runners Track Club Road Race Series and beginning my 18-week training schedule for the New York City Marathon in November.

FIT TRIP: My favorite place to travel is Southern Utah with my dog. The mountains, high desert, and canyons are nothing more than a giant playground to explore and run. When I die and go to heaven, it will be like Southern Utah.

PASSION: Adventuring with Roux, my four-year-old Louisiana Catahoula Leopard dog. We love it so much that we have started our own podcast, Adventure Dog Podcast @adventuredogpodcast.

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BEST EATS: The Cajun Chicken Supreme pizza from Memphis Pizza Cafe is, hands down, my favorite go-to meal after a long run. One large pizza, all to myself.

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FOOD+NUTRITION Recipe & Photos by Andrea LeTard

Herb Mustard

Chicken Salad People tell me all the time that they hate mayonnaise. Even for those of us who like it, too much is a turnoff.

This clean, fresh spin on traditional chicken salad is lighter and healthier for both mayo and non-mayo fans.

Dressing ¼ cup white balsamic reduction ¼ cup whole grain mustard 3 Tbsps Dijonnaise 1 lemon – juiced 2 garlic cloves – minced 2 tsps Italian seasoning K osher salt and freshly ground black pepper q ½ cup extra virgin olive oil q q q q q q q

Salad q 2 ½ lbs chicken tenderloins q 2 Tbsps olive oil q K osher salt and freshly ground black pepper q 1 cup chopped celery q ¼ cup fresh basil - minced q ¼ cup fresh chives - sliced q 2 Tbsps fresh dill - minced q 1 Tbsp fresh parsley - minced q G rilled bread – for serving q L ettuce cups – for serving

Make the dressing by whisking ingredients together in a small bowl or shaking them in a glass jar.

Begin the salad by preheating your oven to 425F. On a baking sheet, toss the chicken with olive oil and a heavy sprinkle of salt and pepper. Roast for 15 to 20 minutes, or until cooked through, then let cool.

Dice the chicken tenders into small cubes and place in a large bowl.

Add the celery, basil, chives, dill, parsley, and dressing. Toss until all the chicken is coated in the dressing and herbs. Taste for seasoning and add more salt and pepper if needed. Serve with grilled bread and lettuce cups.

TIP: Refrigerating the salad before serving enhances the flavor. Can be stored in an air-tight container for up to three days.

Reginelli Recommends: Vinho Verde Vinho Verde from Portugal is a lovely summer wine. Light and spritzy, it’s perfect for picnics, porches, patios, and chicken salad. Keep your cool and serve well chilled. $10.99 See Wine Enthusiast Mary Catherine Reginelli at Pyramid Wines & Spirits. Pyramidwines.com, 901.578.2773.

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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.

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FOOD+NUTRITION

By Blair Mize, MS, RDN, CSSD, LDN

SNACK STRATEGIES FOR ALL AGES The start of a new school year is the perfect time to implement a solid strategy for snacking. Many children and adolescents eat lunch early, have limited time to eat at school, get easily distracted, or take medications that suppress their appetites and make them ravenous later.

Not so fast! Remember the Division of Responsibility with Feeding: As the parent or caregiver, you’re the nutritional gatekeeper in charge of where, when, and what meals and snacks are served. Your child is responsible for whether and how much he or she eats.

Here’s how it works…

Where and When?

What?

For all ages, insist on a sit-down snack whenever possible, ideally with minimal distractions and multitasking. Let eating be the activity, one with a beginning and end rather than letting it continue throughout the day.

Though the word snack is often associated with treats, not-so-filling nibbles, and less-than-nutritious foods, use snack time as an opportunity to fill in nutritional gaps. Treat them like mini-meals. Take stock of what has been or will be eaten that day to decide what meets your family’s needs at the time.

No produce today? Grab some fruit. Need a little calcium? Add a yogurt!

For Toddlers/Preschool…

• This age group typically needs 2-3 snacks per day, timed 2-3 hours after a meal.

• A predictable snack schedule gives finicky little ones the assurance that another meal or snack is coming.

Occasionally plan fun foods into snacks, too. Taking inventory can be valuable, but snacks should depend on how much or little a child ate at the previous meal.

If you’ve got more than an hour before the next meal, offer something more substantial. Fruit alone won’t cut it! Adding some protein and/or fat makes for a more satisfying snack… and variety helps!

School-age children and teens will need coaching to structure snacks appropriately. Teach them to think about balance and how long the snack needs to sustain them. Use the chart below for some ideas to get your family started.

For School-Age Children…

• This age group typically needs 2 snacks per day with a predictable schedule about 3-4 hours after a meal.

• Give children more independence by asking them to eat their snack by a certain time so they’re hungry again by the next meal.

For Teens…

• Teenagers typically need 1-2 snacks per day. Athletes likely need more based on training schedules.

Carbohydrate

Protein | Fat

Apple

Cheese

Banana

Almond Butter or Sunbutter

Granola

Yogurt

Cereal

Milk

Popcorn

Chocolate Milk

Pita Chips & Veggies

Hummus

Cookies

Milk

Tortilla Chips

Guacamole

Mini Bagel

Cream Cheese

Whole Grain Crackers

Chicken or Tuna Salad

Graham Crackers

Peanut Butter

• Continue to request that snacks be eaten by a certain time to promote a good appetite at the next meal.

Combinations Trail Mix Quesadilla ½ Sandwich Smoothie (Yogurt and Frozen Fruit)

Having a snack strategy: • Decreases the chance to use food to manage emotions or ease boredom.

• Promotes easier recognition of hunger and fullness signals.

• Prevents children (and adults) from coming to the table completely famished or without an appetite.

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For more snack ideas, check out: https://memphishealthandfitness.com/ 2018/07/01/15-snack-ideas-thatpack-a-punch/

Blair Mize, MS, RDN, CSSD, LDN is co-owner of Memphis Nutrition Group, anutrition & 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.

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FOOD+NUTRITION

By Kate Lyman

Sesame Lime Summer Salad This summer salad packs a ton of flavor but is simple to prepare.

It has over 10 grams of plant-based protein and makes a perfect side salad or starter.

Enjoy it as a main dish with some added protein.

Ingredients

Sesame Lime Dressing

What To Do

q 6 cups shredded cabbage or coleslaw mix

q ¼ cup coconut aminos (or soy sauce)

q 2 cups edamame – shelled

q ¼ cup apple cider vinegar

q 2 cups carrots – shredded

q 1 Tbsp sesame oil

q ¼ cup cilantro – finely chopped

q 1 tsp grated ginger

In a large salad bowl, combine all salad ingredients until well mixed. In a small bowl, whisk together dressing ingredients.

Pour the dressing over the salad and toss until well coated.

q 1 bell pepper – thinly sliced

q 1 Tbsp sesame seeds

q ½ red onion – thinly sliced

q P inch of salt

q ¼ cup lime juice

To simplify your prep, you can use frozen shelled edamame and pre-chopped vegetables.

Prep Time: 10 minutes | Makes 4 servings Nutrition Facts Per Serving: – 230 calories – 11 g protein – 10 g fat – 24 g carbohydrates (8 g fiber)

Protein Up Protein recommendations to turn this side salad into a main meal

3 oz tofu – 10 g protein – 5 g fat – 1 g carbohydrates

3 oz cooked shrimp – 20 g protein – 1 g fat – 1 g carbohydrate

4 oz teriyaki glazed salmon – 20 g protein – 6 g fat – 8 g carbohydrates

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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.

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EVENTS CALENDAR

AUGUST EVENTS 8/3/19 I Got Your Back 5K Run/Walk Olive Branch, MS 8/3/19 Miles for Melanoma - Memphis Memphis, TN 8/10/19 Elvis Presley 5K Run Memphis, TN 8/11/19 MRTC RRS 1st 5 Miler Bartlett, TN 8/17/19 20th Annual Celebrate Munford 5K Run, Roll & Stroll Munford, TN

8/17/19 Memphis Runs for Autism 5k Memphis, TN 8/18/19 Breakaway Bardog 5k Downtown Memphis, TN 8/24/19 Kickin it for Kathryn kickball tournament Collierville, TN 8/24/19 Forrest Spence 5K Memphis, TN

For races details go to racesonline.com

8/24/19 Meritan Moonlight Classic Bike Tour Memphis, TN 8/25/19 MRTC Kids 1/2 Mile and Mile Bartlett, TN 8/25/19 MRTC RRS 2nd 5 Miler Bartlett, TN 8/31/19 M-Town Showdown Memphis, TN

8/24/19 BRC Small Fry Tri Bartlett, TN

Race Directors, Reach Runners! Call Hailey at 901.335.6005 to Reserve Your Race Ad today!

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07.20.19

PHOTO FINISH

THE PILGRIMAGE MRTC MUG MILE ROAD RACE The Mug Mile celebrates the most coveted of all accomplishments that any middle distance runner desires, the Four-Minute Mile.

1

4

2

5

8

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3

6

9

1. John Payne, April Flanigan, and Steve Spakes

6. Clint Daniels

2. George Clark and Lauren Clark

7. Padma Lyons

3. Lauren Wildrick and Carter Wildrick

8. Ernie Shadow

4. Phillip Taylor

9. Daniel Hundnall and Glenn Hundnall

5. Whitten Ortega

10. Bob Wilson and Mike Zachery

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Photos taken by: JEN RUSSELL jen.russell7@gmail.com lifeiscreative.weebly.com

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