Memphis Health+Fitness Magazine August 2020

INSPIRING ACTIVE LIFESTYLES SINCE 1996

READERS’ CHOICE AWARD WINNERS!

5

NUTRITION MYTHS

AUGUST 2020

Abby Clark Flight Nurse

— FIT — FRONTLINE HEROES

We know health and safety are on everyone’s mind right now. One of the best things you can do to stay well is to see your primary care provider. Regular care helps you manage chronic conditions and prevent problems before they become serious. Call Regional One Health today for an appointment. We’re making it safe and easy to get exceptional care, because your health is essential.

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READER’S

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H+F AUG 2020

10

ON THE COVER

10 Fit Frontline Heroes

Keeping Memphis Healthy

22 You Voted!

Readers’ Choice Award Winners

38 5 Common Nutrition Myths FIT MEMPHIS

20 Colts Running Club, making strides for kids running

42 Weekend Warrior:

Sterling Owens, Runner

44 Weekend Warrior:

Troy Tabor, Runner

FOOD+NUTRITION

8 City Silo Table + Pantry

to Open in Germantown

30 Pasta Paella,

Spanish staple with a twist

32 Zucchini and Sweet Potato 34 36 40

Fritters with Garlic Sauce

Lemon Baked Cod Warm Veggie & Rice Salad

32

The Ins and Outs of Protein

IN EVERY ISSUE

6 Editor’s Picks: What we are loving this month

2

On the Cover: Abby Clark Photo by Tindall Stephens

WHAT IS VATA? V ata A e ri a l Y o g a no w a t th e Kr oc Discover the element of air, or "Vata" with Vata Aerial Yoga! Take your practice off the mat and into the air with the full support of a harness and handles, to accommodate all levels. The harness used for Vata gives full support for your torso and pelvis while six handles allow for control of the upper body and welcomes users of all capabilities.

Perform inversions, classic yoga poses and even strength training movements to work the entire body. Develop balance and full body control as you hover weightless above the ground in this unique yoga experience!

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24 Years and Running Strong

Hailey Thomas Executive Editor 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.

Amy Goode Publisher

hailey@memphishealthandfitness.com

901.335.6005

Contributing Writers Lucy Harrison Andrea LeTard Kate Lyman Halle Griggs Caroline Pruente

Lucy Harrison

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 1,500 miles across half the country in 2014. She also loves pilates and never does the same workout twice!

Contributing Writer Lucy is a native Memphian and marketing professional currently working at ServiceMaster. An avid runner, she enjoys participating in 5Ks and running on the Green Line with her German Shepherd, Samson.

Halle Griggs Contributing Writer Halle teaches high school English by day and Bikram Yoga by night. She recently completed her 9th marathon.

She enjoys reading, blogging, cheering on the Memphis Grizzlies, fall weather, and a nice glass of red wine.

4

CONSULTANTS Executive Editor Hailey Thomas

Copy Editor Laurenne Hom

Copy Editor

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

901.218.4993

Hailey Thomas 901.335.6005

Laurenne Hom

Photographer

amygfitness@comcast.net

Advertising & Marketing Amy Goode 901.218.4993

Amy is passionate about growing the health and fitness community, as she’s done for the last 25 years.

Along with triathlons, cycling tours, and road/trail races, she’s marked off several bucket list marathons in Chicago and New York City. When not working out, she is always looking for the best cheat meal.

Tindall Stephens

Publisher Amy Goode

JoLaura Bell

Graphic Design Brian Williams Photographers Tindall Stephens JoLaura Bell 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 © 2020.

facebook.com/ MemphisHealthFitnessMag @MemHealthFitMag

Photographer JoLaura is a wedding and lifestyle photographer who has been snapping photos for the last 16 years. When not working her magic behind the lenses, you can find her on long walks with her four-legged BFF, eating all the tacos, and most likely sipping a dirty chai latte.

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Read us online at memphishealthandfitness.com

A RUNNY NOSE IS NOTHING TO SNEEZE AT Allergy season is upon us and Pro Health has you covered.

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E DITOR’S PICKS

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SEE WHO MADE H+F’S READERS’ FIT LIST WINNING RESULTS ON PAGE 22

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FIT NEWS

City Silo Table + Pantry to Open New Location at Saddle Creek in Germantown in the Fall From gluten free, to vegan, to carnivore, City Silo offers something for everyone.

With the intention of offering food that appeals to all taste buds, diets, and bodies, City Silo’s menu is aimed to create an inclusive dining experience for all.

“We are extremely excited to open our second location in Germantown. It’s a neighborhood we always knew we wanted to be a part of, and we have been working for a while now with Saddle Creek and Trademark Property Company to make this partnership happen. We feel that this development and location are a great fit for our growing brand,” says owner Scott Tashie.

Patrons can enjoy a 3,500 square-foot location with an outdoor covered patio

and roll-up garage doors. Grab a Prosecco cocktail and enjoy the sunshine! A full bar will be available and offers creative juice cocktails, local draft beers, and wine. The current City Silo menu will be expanded with additional clean and fresh menu items for breakfast, lunch, and dinner.

The new location is at Saddle Creek North 7605 West Farmington Boulevard #2 Germantown, and plans to be open in the fall.

The original City Silo Table + Pantry is located at 5101 Sanderlin Avenue and phone is 901.729.7687. It is open Monday – Thursday, 7am to 8pm and Friday - Saturday, 7am - 9pm.

BETTER HEALTH IS IN YOUR DNA Your genetic makeup is a road map to better understanding your body and its unique response to nutrition, exercise, medication and supplement use. “Precision Health” is our approach to promoting your healthy lifestyle, unique to you, based on how your body On-demand

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MEMPHIS FIT

By Lucy Harrison Photos by Tindall Stephens

Fit Frontline Heroes As a community, we depend on the strength and skill of our healthcare workers to keep us alive and healthy. These men and women work long, exhausting hours caring for us and our families. We appreciate you showing up every day and are deeply grateful for what you’re sacrificing to keep the Mid-South healthy. Meet a few of these brave Memphians‌

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MEMPHIS FIT

“Working out helps me go longer shifts at the hospital working on the floor when I’m not able to sit down for long periods of time.”

MOESHA PHILLIPS Registered Nurse at Methodist University Hospital Blood and Marrow Transplant Center Moesha has a goal of walking or running two miles a day and likes to switch up her workout every few days. She’d love to drop a few pounds while being active and healthy.

“Running is probably my favorite, and I’ll run at my apartment complex. My favorite exercises moves are air squats and abs.” says Moesha.

Favorite Cheat Meal: Definitely a seafood boil bag When I’m not working out I love to… binge watch TV 11

MEMPHIS FIT

“Working out is how I stay sane. Even after the most stressful day in the ER, a good workout resets my brain and makes me feel happy.”

CHERYL PARKER Registered Nurse at Methodist University Hospital ER Pre-COVID, Cheryl taught Body Pump classes at Jewish Community Center. When the gym closed, she started a Facebook page called ER Nurses and Friends Fitness. Through that she hosted Body Pump classes on Facebook Live or Zoom about every other day. People also stayed active and engaged with written workouts or videos she posted by other instructors. Even her son helped out by demonstrating exercises using items around the house such as books as weights. With her gym re-opened, Cheryl is back to teaching in person. However, classes look a little different with online reservations required and limited space available.

“Being on my feet for 12 hours, I notice a big difference when I am in shape. I’m able to do more and maintain my energy,” says Cheryl.

Favorite Cheat Meal: I love ramen noodles and ice cream.

When I am not working out I love to… go swimming with my kids and husband. I also love to watch Grey’s Anatomy while shopping on my phone.

12

DEBUT THE NEW YOU!

Thank you Readers for voting Dr. Goshorn Best Plastic Surgeon

READER’S

CHOICE

2020 WINNER MEMPHIS HEALTH+FITNESS

★

901. 682.4456 • 1364 Cordova Cove, Germantown • goshornaesthetics.com 13

MEMPHIS FIT

“Working out is vital for my job. A lot of my tasks in critical care require lifting and turning heavy people. I didn’t work out very much during my first year as a nurse, and I constantly hurt my back.”

ERIC DONAHUE Registered Nurse at Methodist Le Bonheur Germantown Hospital COVID unit Eric enjoys running at Shelby Farms for about 45 minutes three to four times a week. His COVID unit also does an Apple Watch activity challenge every other month. He runs seven days a week during those challenges.

“My unit is a very competitive bunch!” says Eric.

Favorite Cheat Meal: My guilty pleasure is an entire mushroom and pineapple pizza from Domino’s. It makes for a miserable run the next day.

When I am not working out I love to… follow my favorite sports teams and go to games.

But since COVID, I’m working out a lot extra now, so that’s keeping me busy.

14

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MEMPHIS FIT

“Being a nurse is similar to working out, in the sense that it requires mental and physical fortitude. It is demanding and painful at times, but the rewards are relentless.

You have to be strong to truly be the support that patients need.”

AMY RICE Registered Nurse at Methodist South Labor & Delivery Amy is a member of diversiFIT, which gives her access to some of the best gyms in Memphis like CrossFit Hit and Run Triad, CycleBar, Shed Fitness, Hot Yoga Plus, and Memphis Fitness Kickboxing. These are also places where she has built lifelong friendships.

“They have created a community that I’m incredibly proud and thankful to be a part of. I have to say, though, CycleBar is the love of my life. It changes you from the inside out—for the better!”

Favorite Cheat Meal: White Claw When I’m not working out I like to...

I’m currently working on writing a book called Sorry About That Last Part. Those who know me will get the joke there. Everyone else will have to wait.

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MEMPHIS FIT

“Working out not only helps me to be stronger for the strain of the job, but it also helps me release stress.”

ABBY CLARK Flight nurse for Hospital Wing Abby tries to run and lift weights 3–4 times a week.

Sometimes, she throws in a kickboxing routine too.

“We see and deal with so many things in EMS. Releasing those endorphins helps to ease my mind.

My patients (especially young adults who have suffered a traumatic injury) aren’t as lucky as I am, so I remind myself I am blessed to be as healthy as I am and able to workout.”

Favorite Cheat Meal: It’s a tough choice between Mexican and Chick-fil-A! When I’m not working out I like to… travel.

I love to see different parts of the world and experience different cultures.

18

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READER’S

CHOICE

2020 WINNER MEMPHIS HEALTH+FITNESS

★

19

MEMPHIS FIT

By Halle Griggs Photo by Tindall Stephens

Colts Running Club is Making Great Strides After seeing a need for a grassroots program in the MidSouth, Micah Branch created the Colts Running Club in the summer of 2019. A Christian-centered year-round club for kindergarteners through eighth graders, the Colts Running Club’s mission is to develop and prepare young runners for high school competition. The club offers intense structured training along with fun activities to ensure the kids enjoy the experience. By participating in competitive 5Ks, 10Ks, and fun runs, members are part of an atmosphere where hard work is celebrated.

The Dream Team While Coach Micah handles the training aspect, Jamie Wilson Coggins, 47, does much of the behindthe-scenes work. This lifelong Memphian has served as the club’s coordinator since day one. She also owns her own marketing business and volunteers as an event planner for St. Ann Church & School. Coach Micah was her son Avery’s basketball coach when he decided to create the club. Because he and Jamie were already working on a few business ventures together, he asked her to be the club coordinator.

It’s the kids and the parents that keep Jamie excited about the work. Watching the students’ dedication and improvement is nothing short of amazing. Jamie reflects on her own son’s journey, saying, “My son Avery (11), who couldn’t run far at all in the beginning without huffing and puffing, can now run four plus miles with ease.”

While navigating the current COVID-19 pandemic has certainly been challenging for all extracurriculars, Colts Running Club remains strong. Jamie has set up Zoom meetings each week, giving the kids the opportunity to see each other and give updates about their weekly workouts assigned by Coach Micah.

Happy Feet

20

Coach Micah Branch

Recently, a local organization that hosts elementary and middle school meets recognized five Colts Running Club members as most improved. This list of the top 20 runners (out of hundreds who participated in the 2020 cross country race series) is the culmination of the time and dedication put into this program.

MEMPHIS FIT

Another memorable achievement is the club’s recent Virtual 5K Run, done in support of frontline workers. The club organized this event in less than a month and had over 250 registrants from 19 states and two countries. The kids recruited family, friends, and neighbors to support the cause, which made it a huge success!

With all this horsepower, Colts Running Club hopes to expand to other states beyond Tennessee, Arkansas, and Mississippi.

For more information on Colts Running Club, look for them on Facebook (@coltsrunningclub), Instagram (@colts_running_club), and Twitter (@coltsrunning).

Mid-South Foot and Ankle Specialists Welcomes our New Physicians Kaihua Wang, DPM

Abhin Kumar, DPM

We know healthy feet are happy feet!

Proud to serve the Mid-South for over 17 years.

Achilles Tendon Ankle Sprain Arthritis Athletes Foot READER’S

CHOICE

2020 WINNER

Bunions Callus/Corns Diabetic Foot Care Flat Feet

Heel Spur Ingrown Toenails Sports Injuries and more…

Thank you H+F Readers for Your Votes and Congrats to Dr. Christian Smith!

MEMPHIS HEALTH+FITNESS

901.309.7700 msfas.com

★

East Memphis

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Midtown

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RE ADERS’ CHOICE

YOU VOTED. WE COUNTED.

THE RESULTS ARE IN FOR THE 2020 HEALTH+FITNESS READERS POLL WINNERS! BEST JUICE BAR 1.

Raw Girls 2.

Nutrition Hub 3.

Tropical Smoothie

BEST GROCERY STORE 1.

Sprouts Farmers Market 2.

Trader Joe’s 3.

Superlo Foods

BEST COFFEE SHOP 1.

Ugly Mug Coffee 2.

Square Beans 3.

City and State

BEST COCKTAIL KNIFEBIRD WINE BAR Best Cocktail

1.

Knifebird Wine Bar 2.

Bari Ristorante 3.

Andrew Michael Italian Kitchen

FOOD+DRINK BEST FAST CASUAL RESTAURANT 1.

City Silo 2.

Cheffie’s 3.

Booya’s

BEST RESTAURANT 1.

Southern Social 2.

Andrew Michael Italian Kitchen 3.

Catherine & Mary’s

BEST FOOD TRUCK 1.

Raw Girls 2.

Say Cheese 22

3.

El Mero Taco/Cousins Maine Lobster

RAW GIRLS

Best Food Truck / Best Juice Bar

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READER’S Skilled physical therapists help you recover CHOICE Thank youwillH+F Readers more quickly so that you won’t miss any of those I W N NER 2020 for Your Votes!

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RE ADERS’ CHOICE

BEST CRAFT BEER 1.

Wiseacre Brewing Company 2.

Memphis Made Brewing Company 3.

Ghost River Brewing Company

FITNESS BEST GYM 1.

ATC Fitness 2.

EMAC 3.

KROC Memphis

BEST YOGA STUDIO 1.

Sumits Yoga Memphis 2.

Hot Yoga Plus 3.

Delta Groove Yoga / mind/body HAUS

HIIT STUDIO

ATC FITNESS Best Gym

BOUTIQUE FITNESS STUDIO

LIFESTYLE

1.

Hotworx

BEST MASSAGE

2.

Club Pilates

1.

Larrie Rodriguez, Midtown Massage and BodyWork

3.

Pure Barre

1.

Burn Boot Camp

BEST BIKE SHOP

2.

Shed Fitness

1.

Victory Bicycle Studio

3.

F45 Training / CrossFit Silver Bull

2.

Outdoors, Inc 3.

Peddler Bike Shop

2.

Karina Mueller, Kenai Massage 3.

Livi Hermerding, Kenai Massage

BEST PERSONAL TRAINER 1.

Tonya Tittle, Energy Fitness 2.

Mary Marsha Riley, The Riley Rules 3.

Reuben Glass, Reuben Results

BEST FITNESS APPAREL 1.

Athleta Memphis 2.

Lululemon 3.

Fleet Feet Memphis

BEST HAIR SALON 1.

Pavo Salon 2.

Stella Reed Salon 3.

Ryan Patrick Salon

BEST DOGGY DAYCARE 1.

Barks and Recreation Boarding & Daycare

VICTORY BICYCLE STUDIO 24

Best Bike Shop

2.

Dogtopia 3.

Dogs Rule

Thank you so much for voting us the Best Doggy Day Care in Memphis!

READER’S

CHOICE

2020 WINNER

We are so excited and appreciate all of your wonderful support during the last 5 years!

Please check out the newest edition to the Barks family, Barks and Medication, for all of your dog’s veterinary needs! We love you, Memphis!

MEMPHIS HEALTH+FITNESS

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Congratulations Dr. Michael D. Neel 2020 READER’S CHOICE WINNER WE ARE HONORED to serve the orthopedic needs of patients across the Mid-South, and so proud that Memphis Health & Fitness readers chose Dr. Neel as your favorite orthopedic provider. Thank you!

8 Clinic Locations. Online Appointment Booking.

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RE ADERS’ CHOICE

BEST VET 1.

Walnut Grove Animal Clinic 2.

Utopia Animal Hospital 3.

The Pet Hospitals—tied with Carr Kelsey, Kelsey Canine Medical Center

HEALTH +WELLNESS BEST PHYSICAL THERAPIST 1.

Trevor Ling, Peak Potential Physiotherapy and Wellness 2.

Clay Jones, 901 Physical Therapy 3.

David Grisby, MidSouth Orthopaedic Rehab

BEST PLASTIC SURGEON 1.

Neumon Goshorn, M.D. Goshorn Aesthetics 2.

Karen Quigley, M.D. Memphis Plastic Surgery Group 3.

Lou Adams, M.D. Memphis Plastic Surgery Group

WALNUT GROVE ANIMAL CLINIC Best Vet

BEST PODIATRIST

BEST MEDICAL SPA

1.

Brian Kiel, D.P.M. University Clinical Health

1.

Solutions Medical Center

2.

Darrell Croft, D.P.M

3.

Glo Medical Aesthetics

3.

Christian Smith, D.P.M Mid-South Foot and Ankle Specialists

BEST OBGYN 1.

Susan Murrmann, M.D. McDonald and Murrmann Center for Wellness and Health 2.

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

Candice Hinote, M.D. Mid-South OBGYN

OPHTHALMOLOGIST/ OPTOMETRIST KATE GASSAWAY, SOLUTIONS MEDICAL CENTER 26

Best Medical Spa

1.

Subba Gollamudi, M.D., Eye Specialty Group 2. James Linder, M.D. 3.

Michael Weinberg, O.D. Eclectic Eye

2.

SkinBody Memphis

BEST MENTAL HEALTH 1.

Dale Foster, PhD, Neurosource 2.

Elizabeth Harris, PhD 3.

Raj Mukatira, PhD, Blues City Psychiatry

BEST CHIROPRACTIC CLINIC 1.

Jeremy Jessop, Active Health Chiropractic 2.

Natural Potential Chiropractic 3.

Chiropractic Memphis

We salute the masked heroes of Memphis.

Memphis is a city of heroes.

A place where tenacious healthcare workers unfailingly answer the call.

Where caregivers and first responders bravely face adversity day after day.

Where compassionate business owners and service industry workers keep our city moving. And where our selfless citizens have rallied to the cause of flattening the curve.

And though the rules of engagement in this fight continue to change, each day is an opportunity for all of us to improve the lives of others. Together, we will make a difference.

This will be our city’s finest moment.

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5/15/20 12:37 PM

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FOOD+NUTRITION Recipe & Photos by Andrea LeTard

Pasta Paella Traditional Spanish paella is a summer staple.

This version mixes it up with angel hair pasta instead of rice to make it extra light—perfect for hot summer days. And the best part? It can sit at room temperature and still be delicious, making it the perfect meal to make ahead for guests.

Prep Time: 30 minutes | Makes 4 Servings Paella Ingredients: q 1 /4 cup extra virgin olive oil, plus more for drizzling

q 4 large garlic cloves – chopped

q 2 large ripe tomatoes – chopped

q 1 or 2 tsp kosher salt

q 1 /2 yellow onion – chopped

q 1 /2 or 1 tsp red pepper flake q 1 lb angel hair pasta

Shrimp Ingredients: q 1 lb large shrimp – peeled, deveined

q 1 tsp salt

q 1 Tbsp extra virgin olive oil

q P arsley, for serving

q 1 /2 tsp pepper

Directions: Preheat oven to 425F. Heat a pot full of heavily salted water over high heat for the pasta. Cut or tear the angel hair into about 1-inch pieces.

While the water comes to a boil, to a food processor add the olive oil, tomatoes, onion, garlic, salt, and pepper flake. Combine together on high until smooth. Heat a large shallow pan over low heat. Pour in the sauce and cook for at least 10 minutes.

Boil the pasta about 2 to 3 minutes, or until al dente. Drain then add directly to the sauce. Stir together until combined then press down into the pan like traditional paella.

On a foil-lined baking sheet, toss together the shrimp, olive oil, salt, and pepper. Cook for about 8 to 10 minutes until just pink. Arrange shrimp over the paella and garnish with parsley and a heavy drizzle of olive oil.

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Andrea LeTard is the author of Andrea’s Cooktales: A Keepsake Cookbook. She runs a full-time cooking business in Memphis where she’s a recipe blogger, personal chef, cooking instructor, and freelance recipe and culinary writer. Andrea has been featured on Food Network, Cooking Channel, and Today Show. She was chosen as a Top 100 Contestant on MasterChef Season 6. Follow Andrea on Facebook, Instagram (@andreas_cooktales), and her video blog series at Andreascooktales.com.

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FOOD+NUTRITION

By Kristen Rosania

Zucchini and Sweet Potato Fritters with Garlic Sauce These fritters are a fantastic breakfast option to use up your summer squash. They are crispy, savory, and delicious with a tangy garlic yogurt sauce. These fitters are also perfect to meal prep. Simply reheat under the broiler for 2–3 minutes and they will crisp up again for an easy, satisfying breakfast.

Prep Time: 30 minutes | Cook Time: 25 minutes | Makes 10 Fritters Fritter Ingredients: q 3 1/2 cups grated zucchini (about 2 medium) q 2 1/2 cups grated sweet potato (about 2 small) q 3 garlic cloves (finely minced) q 4 scallions (finely chopped, white and light green parts only) q 2 eggs (beaten) q 1 1/4 cups almond flour

Sauce Ingredients:

q 5 Tbsp cornstarch

q 1 /2 cup Greek yogurt

q 1 tsp dried parsley

q z est of 1 lemon

q 1 tsp paprika

q 1 Tbsp lemon juice

q 1 /2 Tbsp kosher salt

q 1 garlic clove (grated)

q 1 /2 tsp black pepper

q 1 /2 Tbsp fresh mint

q O live oil

(finely chopped) q 1 /4 tsp kosher salt

Directions: Using the larger side of a box grater, grate the sweet potato and zucchini. Wrap half of the grated vegetables in a thin kitchen towel and squeeze out all of the liquid you can. Repeat with the remaining grated vegetables.

In a large bowl, mix all of the ingredients for the fritters until they forms a wet “dough.”

Heat a large pan to medium and coat with 1/4” of olive oil. When the oil is hot, scoop out about 2 Tbsp of the fritter mixture. Form this into a small patty and place into the olive oil. Allow the fritter to brown for about 3 minutes on the first side, then flip. Cook the fritter until both sides are a deep brown color.

Lay on a paper towel-lined plate and sprinkle with flaky sea salt. Repeat with remaining fritter mixture.

Mix all yogurt sauce ingredients and serve alongside fritters.

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Kristen Rosania is a Memphis-based meal prep chef, recipe developer, and the creator behind @forlemonsake, a social channel showcasing that home-cooked is always best. She believes in cooking real food with real ingredients. For more info, visit Forlemonsake.com and follow along on Instagram and Facebook.

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FOOD+NUTRITION

By Almetria Turner

Lemon Baked Cod with Corn, Tomato, Avocado & Cucumber Salad Cool down this summer with a light and refreshing salad topped with lean citrusy protein.

Prep Time: 45 minutes Makes 4 Servings Cod Ingredients: q 4 fresh cod fillets q 1 /2 tsp kosher salt q 1 tsp garlic powder q 1 tsp onion powder q 1 /2 tsp paprika q 1 /2 tsp Kroger Zesty Table Seasoning Blend q 1 /2 tsp dried parsley q 1 /2 small lemon q O live oil cooking spray q C ilantro, lemon, lime, and radish for garnish (optional) Salad Ingredients: q 1 cup English cucumbers, cut into half moons q 1 cup cherry tomatoes, halved q 1 5 oz canned corn (no salt), drained q 1 medium avocado, cubed q 1 /4 cup red onion, chopped q 1 Tbsp fresh cilantro, chopped q 1 1/2 Tbsp lime juice q 1 Tbsp extra virgin olive oil q 1 tsp kosher salt q 1 tsp garlic powder q 1 tsp onion powder q 1 /2 tsp ground cumin

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Directions: Preheat oven to 400F. Spray both sides of cod with olive oil cooking spray.

Season the fish on both sides with salt, paprika, parsley, garlic powder, onion powder, and Kroger Zesty Table Seasoning Blend. Squeeze the 1/2 lemon on top of cod filets. Place them on a lined sheet pan and bake for 15-20 min, depending on thickness and until they reach 145F with a meat thermometer. Set aside.

In a mixing bowl, add corn, tomatoes, red onions, cucumbers, cilantro, seasonings, lime juice, and olive oil. Toss until well blended, then gently fold in avocado. Season to taste. Spread out the salad on a serving platter and top with fish filets. Garnish with cilantro, radish, and citrus slices.

Almetria Turner is a Memphis-based wellness coach, celebrity chef, food and fitness blogger, marathoner, certified fitness instructor, RRCA certified running coach and race director, and public speaker. Follow her on Facebook, Instagram @Fitandfinallyfree and her blog at Fitandfinallyfree.com.

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FOOD+NUTRITION Recipe & Photo by Emily Turngren

Warm Veggie & Rice Salad Not all salads are created equal, and not all salads could be filling enough to serve for dinner.

But this salad hits all the marks! Squash and zucchini are in season right now. The warm veggies and rice make this salad a comforting meal that you can enjoy over and over again.

Prep Time: 30 minutes | Makes 2 Servings

Salad Ingredients:

Directions:

q 1 cup uncooked basmati rice

Add all ingredients for the vinaigrette together in a jar and hake vigorously.

q 2 zucchini, sliced in rounds q 2 yellow squash, sliced in rounds q 3 Tbsp water q 1 avocado, pitted and diced large q 1 tsp dried basil q 1 tsp dried oregano q 4 cups butter lettuce q 1 cup arugula

Prepare the rice according to directions.

In a large skillet, heat the oil over medium-high heat. Add the zucchini and squash rounds.

Sprinkle with water and continue cooking until just tender. Season with basil, oregano, salt, and pepper.

Assemble the salad by putting lettuce in a large salad bowl or plate. Add warm rice on top, then sautéed squash. Top with olives, avocado, sunflower seeds, and microgreens.

Drizzle the vinaigrette and enjoy!

q 1 /2 cup microgreens or sprouts q ¼ cup Frescatrano olives sliced q 2 Tbsp sunflower seeds Herb Vinaigrette Ingredients: q 1 garlic clove, minced q 5 Tbsp olive oil q 2 Tbsp lemon juice q ¼ tsp dried chervil q ¼ tsp dried marjoram q ¼ tsp dried mint q ¼ tsp dried thyme q ¼ tsp dried tarragon q ¼ tsp pink Himalayan salt q F resh ground black pepper

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Emily Turngren is the owner and chef of emVISION FOODS CO.—a fresh home delivery meal service in the Memphis area.

She has been in the food industry for over 20 years working as a private chef and cooking instructor.

You can learn more at Emvisionfoods.com. Follow Emily on Instagram @emvision_foods_co

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FOOD+NUTRITION

By Kate Lyman

FAD VS. FACT: 5 Common Nutrition Myths There’s an overwhelming amount of nutrition and fitness information available online. This make it challenging to discern between fad and fact to ensure you are approaching diet and exercise in a way that can actually produce healthy, sustainable results. Let’s take a look-at some of the most common nutrition myths out there:

MYTH #1: Calories turn to fat after 6 pm TRUTH: A calorie is a calorie, regardless of the time of day (or night) it is consumed. This arbitrary rule can be a way to help control overall intake, since the late-night munchies often lead to uncontrolled snacking on high calorie foods. Instead of worrying about when you’re eating, be more attentive to what you are eating.

MYTH #2: You need to eat more fat-burning foods TRUTH: While there are no foods with special fat-burning powers, high-volume foods like fruits and veggies allow you to feel full and satisfied while eating fewer calories. Any food that you eat while in a calorie deficit is helping you burn body fat!

MYTH #3: You need a juice cleanse in order to detox TRUTH: There is no juice cleanse, tea detox, or IV that will do a better job at handling harmful toxins in your body than your own kidneys and liver. A five-day detox may result in quick weight loss (since you’re not eating real food), but it’s not a sustainable way to lose body fat. Save your money; drink more water!

MYTH #4: You are addicted to sugar TRUTH: High sugar foods are hyperpalatable (delicious and easy to overeat) and can lead to craving more sugary foods, but these cravings are not a true addiction. If you feel out of control around sugary foods, it may be best to identify foods that are triggers for you and work on finding balance in your food choices so that you are fueling your body with mostly whole foods—while enjoying sugary treats in moderation.

MYTH #5: Supplements can help speed up weight loss TRUTH: Supplements are the last thing to worry about if you’re trying to lose body fat. Many supplements contain micronutrients you can get just by eating nutrient-dense, whole foods and focusing on a balanced diet. Fat burners are stimulants and can help curb appetite (because they generally contain caffeine), but they can’t make up for a poor diet. You will always benefit more from focusing on eating more veggies, drinking enough water, and eating an adequate amount of protein.

The Bottom Line: Most diets, superfoods, and fads aim to help you consume fewer calories, creating a calorie deficit (eating less fuel than you use).

That calorie deficit is the only way to lose body fat, but it doesn’t require restrictive diet rules or special supplements. A calorie deficit can be achieved by limiting high-calorie processed foods, reducing the size of your meals, or replacing high-calorie foods with nutrient-dense fruits and veggies—and practicing all of these healthy habits consistently.

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Kate Lyman, MPH, CHES is a Memphis-based 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 goals. She provides personalized online 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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FOOD+NUTRITION

By Caroline Pruente, MS, RDN, LDN

The Ins and Outs of Protein Whether you choose barre, cycling, powerlifting, or running, fueling well with plenty energy and protein to train, perform, and recover is key. Though protein is widely known for its role in muscle growth and contraction, this macronutrient does so much more than fuel physical activity alone. Proteins also act as: • Antibodies to fight infections • Enzymes to speed up reactions, like digestion • Hormones to coordinate metabolism, temperature regulation, and more • Hemoglobin to transport oxygen from the lungs throughout the body Amino acids are small organic compounds that come together to form protein. There are 20 different kinds of amino acids that serve as building blocks for various types of proteins. Protein’s structure serves to slow digestion, which increases satiety and fullness at meals and snacks. While protein is in all foods in varying quantities, food sources with higher protein fall into two categories: animal and plant-based proteins.

Animal Proteins

Plant-based Proteins

Poultry

Nuts

Beef

Nut butter

Fish

Tofu

Ham

Beans

Pork

Tempeh

Eggs

Edamame

Yogurt

Peas

Cheese

Lentils

Milk

Do I Get Enough Protein?

Answer the next few questions to see where you fall…

True or False I eat a source of protein 2-3 times a day, between meals and snacks.

True or False I eat mostly animal sources of protein.

True or False I am a vegetarian, and I intentionally seek out plant proteins.

If you answered mostly “false,” perhaps it’s time to add some punches of protein in your day-to-day eating.

Remember: Too much of a good thing isn’t necessarily a good thing…There is no nutritional benefit to eating protein in excess.

Use “The Plate Method” to ensure balance: portion half your plate with fruits or vegetables, a quarter with protein, and a quarter with carbohydrate-rich foods as a general guide.

Eating enough protein-packed foods is just as important as eating them consistently, spreading protein intake evenly throughout the day. Latest nutrition research shows muscle protein synthesis (or muscle growth) is 25% higher when protein is steadily and consistently eaten throughout the day versus eaten in a single protein-heavy dinner. Similarly, pairing protein with carbohydrate within 30–45 minutes of a workout is ignites optimal recovery. Tried and true post-workout snacks include: • Sunflower Seed Butter + Graham Crackers • Chocolate Milk • Turkey + Tortilla Wrap • Grapes + Cheddar Cheese Still wondering if you’re portioning protein appropriately?

Memphis Nutrition Group provides personalized nutrition coaching and can tailor recommendations specifically for you.

Animal sources of protein are considered complete due to their amino acid profile, while plant-based proteins require a “pairing” with another food to ensure a complete amino acid profile (example: peanut butter AND toast or rice AND beans).

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Caroline Pruente, MS, RDN is a nutrition therapist and Registered Dietitian at Memphis Nutrition Group. Memphis Nutrition Group believes in a non-diet approach that promotes overall health and optimal performance without compromising the enjoyment of food.

For more information call Memphis Nutrition Group at 901.343.6146 or visit MemphisNutritionGroup.com.

FOOD+NUTRITION

Try Food First!

Age, health status, and training goals are a few of the factors that influence protein needs. Most athletes can meet their protein needs through food alone, without the use of supplements. When a boost in protein is warranted or time constraints make eating whole foods challenging, supplementation can be helpful. Shakes and protein powders can fill nutritional gaps but are not meant to replace “whole” foods, which generally offer more readily absorbed nutrition (and enjoyment!) to our bodies.

Be the Chef!

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Whey protein: best for post-workout and day-to-day – Contains all essential amino acids – Readily and easily digested Soy protein: ideal for women and vegetarians – Can help lower blood pressure – Can promote women’s hormonal health Plant protein: great for vegetarians – Aim for a mixture of pea, brown rice, and hemp proteins to ensure all essential amino acids are present – Research shows is equitable to whey protein

East Memphis

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Shelby Farms

483 High Point Terrace

956 E. Winchester Collierville, TN

6903 Great View Drive

(Next to the Greenline)

Memphis, TN

Memphis, TN

cheffies.com

Collagen protein: research still pending – May help collagen growth for skin, hair, and nails Though each person’s nutrition and fitness journey is unique, these two guidelines are crucial to optimizing performance: Eat enough and prioritize protein at each meal and snack. Finish the summer strong, powering your life with delicious food and satisfying protein!

(Next to the Visitors Center)

FOOD

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HEALTHY

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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 41

WEEKEND WARRIOR

Interview by Hailey Thomas Photo by Tindall Stephens

Sterling Owens, Runner 40, Law Office of Sterling Owens, Volunteer Legal Consultant for Crosstown Memphis CDC

VIRTUAL RUNNING: I am signed up as a hero for the St. Jude Half Marathon this year, which will be held virtually.

RUNNER’S HIGH: I love the total mind-body-spirit fitness that running can provide. The repeated and rhythmic nature of longer distance running is great for meditation and/or relaxation.

INSPIRATION: Fitness is simply something wholesome that I enjoy. Much like reading and music, I could not imagine life without a focus on fitness and health.

OBSTACLE COURSE: When I was 29 I injured my knee playing sports and was advised that I would need knee surgery by the time I was 40. Well the big day came and went, and I am now running longer distances with consistently fast times more comfortably. By the way, never had that knee surgery.

“I could not imagine life without a focus on fitness and health.”

SLUSH CRUSH: My favorite curbside beverage since the pandemic started is hands down the Jameson slushie from Slider Inn.

DESERTED ISLAND TUNES & READS: As far as books, I would take

LONG HAUL: I have been running competitively off and on since my days running track for White Station High School.

LAST ROAD RACE: Res Judicata 5K (raising money for local legal assistance programs) and St. Jude 5K. 42

FAVORITE FITNESS ACCOMPLISHMENT: Learning how to rock climb earlier this year, prior to the pandemic, at Memphis Roc. For me, rock climbing was a great way to conquer my fear of heights, and the core strengthening was great for running, posture, and fitness overall.

Plato’s The Republic, and BB King & Eric Clapton’s album, “Riding with the King,” and likely Ayn Rand’s Atlas Shrugged.

QUOTE I

f

: “Be the change you want to see.” —Mahatma Gandhi.

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WEEKEND WARRIOR

Interview by Hailey Thomas Photo by Tindall Stephens

Troy Tabor, Runner 66, Retired fighter pilot for the US Air Force and retired pilot for FedEx, Volunteer Library Assistant at Saint Ann Catholic School

NEWBIE: I started running races when I was 56 about 10 years ago.

BRAGGING RIGHTS: This year I finished 2nd place in my age group at the Germantown Half Marathon, and last year I was first in the same race for my age group. 2019 M-Town series 1st place age group. 2018 St. Jude Half Marathon 2nd place senior masters and 2017 3rd place Half Marathon senior masters.

FAVORITE FITNESS ACCOMPLISHMENT: Running my first marathon at the Marine Corps Marathon at age 56.

MOST MEMORABLE RUN: Running down Boylston Street approaching the finish line for the Boston Marathon (2015, 2016, 2018) with the crowd cheering.

VIRTUAL RUNNING: I ran the Stay at Home 5K, a birthday present from my daughter, and I am running the virtual New York City Marathon.

COVID CANCELLATIONS: I was scheduled to run the Viking Half Marathon, Chicago Marathon, and the New York City Marathon.

MOTIVATION: I want to be healthy and productive in my retirement years and set an example of healthy living for my family and my grandchildren.

INSPIRATION: I’m most inspired by John Kelley. He ran the Boston Marathon 61 times. He was 84 years old when he ran it the last time

OBSTACLE COURSE: I was a smoker for 20 years, so I never imagined running much less winning a race.

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“My goal is to run the Boston Marathon when I’m 75 years old.”

RUNNER’S HIGH: I’ve met many people and have developed friendships all over the world.

BEST EATS: Frieda’s Mexican restaurant at Carriage Crossing Mall is the best Mexican food in town. Their King Steak Burrito is awesome.

SLUSH CRUSH: Sonic diet cherry limeade.

DESERTED ISLAND TUNES: I would just lay on the beach and listen to big band music from the 1940s.

SPIRIT ANIMAL: It would have to be a grizzly bear. They are strong and tough in all conditions.

PERSONAL MANTRA: Never give up!

I’ve never been in a race that I didn’t finish.

TO NOMINATE A WEEKEND WARRIOR, EMAIL HAILEY@MEMPHISHEALTHANDFITNESS.COM

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READER’S

CHOICE

2020 WINNER MEMPHIS HEALTH+FITNESS

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