Memphis Health+Fitness Magazine December 2020

INSPIRING ACTIVE LIFESTYLES SINCE 1996

DECEMBER 2020

DEREK

HOSEY CREATING HIS OWN PATH FOR HEALING

Gift Guide the

COPE WITH ANXIETY AND DEPRESSION THIS HOLIDAY SEASON

Featuring Amazing Local Finds

Fresh Air & Friendly Locals

Ridgeland is the perfect spot for you to unwind and de-stress. Safely enjoy more than 150 restaurants, unparalleled shopping and some of the best outdoor recreation the state has to offer.

Whether you find zen on a trail or in retail, Ridgeland is ready for you.

• 35 Miles of Trails for Cycling, Walking, Running and Exploring • 105 Miles of Barnett Reservoir Shoreline • Natchez Trace Parkway National Park • Boutique Shopping within five Shopping Districts, outdoor dining and brand hotels committed to safety For more information about visiting Mississippi, explore visitmississippi.org, #VisitMSResponsibly.

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.

.org/primary-care

H+F DEC

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ON THE COVER

8 Coping with Depression 18 Derek Hosey, Creating

His Own Path for Healing

22 Holiday Gift Guide (with local finds)

LIVING WELL

10 Solutions for

Nighttime Anxiety

FIT MEMPHIS

12 Leslie Drinan,

Climb Against COVID

14 Bonnie Voldeng’s

Electrifying Transformation

16 Dr. Barbara Geater’s Journey on the A.T.

20 Dr. Jeff Brown, Back on Bike After Back Surgery

FOOD+NUTRITION

28 Snowy Winter Cocktail 30 Stuffed Acorn Squash 32 Salmon Salad Crostini 34 Take Shame Off Your Plate This Season

IN EVERY ISSUE

6 Starting Line,

30

Looking Back on 2020

36 Weekend Warriors:

Rachel Bendure, Runner Eric Crutcher, Runner, Cyclist

40 Photo Finish

Big River Crossing Half Marathon and 5K

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On the Cover: Derek Hosey Photo by Tindall Stephens

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Laurenne Hom

24 Years and Running Strong

Editor in Chief Laurenne is a full-time editor and freelance Sr writer who loves to spend time outside with her (great big fluffy) dog. Surfing, cycling, and pilates are her favorite ways to stay fit when she can pull herself away from work. She’s always up for something deep fried.

Amy Goode

Photographer

Zoë Kirchoff

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

Social Media Editor Zoë is a Saint Louis native and recent graduate of Rhodes College. When she’s not trying to squeeze a workout into her busy schedule, Zoë loves trying new food, taking walks in Overton Park, and hanging out with her two cats.

Halle Griggs Contributing Writer A graduate research assistant by day and Bikram Yoga instructor by night, Halle is currently pursuing her Ph.D. in Rhetoric, Writing, and Technical Communication at The University of Memphis. She enjoys reading, running, blogging, fall weather, and a glass of red wine.

Contributing Writer

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901.218.4993 CONSULTANTS

Editor in Chief Laurenne Hom

Tindall Stephens

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.

amygfitness@comcast.net

Advertising & Marketing Amy Goode 901.218.4993

Publisher 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.

Lucy Harrison

Publisher Amy Goode

Kelsey Lawrence

Contributing Writers Kate Lyman Halle Griggs Caroline Pruente Andrea LeTard Kristen Rosania Almetria Turner Emily Turngren Graphic Design Brian Williams Photographers Tindall Stephens

648 Riverside #421 Memphis, Tennessee 38103 Send articles and photos to amy@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

Contributing Writer An award-winning journalist with a love for outdoor adventure, Kelsey is a Memphis-based freelance writer who enjoys telling stories that inspire others to get outside and explore beyond their comfort zones. She enjoys camping, hiking, yoga and winter waterskiing.

She did grow up in North Dakota, after all.

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Read us online at memphishealthandfitness.com

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STAR TING LINE

As we approach the finish line of 2020, we can say the journey hasn’t been easy.

This challenging year seen the world change in unprecedented ways. And while we’ve all faced loss— whether it be a job, a loved one, or a way of life—there are still a few positive things we can focus on to help us end the year with optimism. Here are a few happier highlights from 2020…

Families are Spending More Time Together Forced to stay under the same roof and with kids out of school, families are bonding like never before. According to a study from Harvard, nearly 70% of American fathers feel closer to their children than prior to the pandemic.

First Athlete With Down Syndrome Completes an IRONMAN Coming in just under 17 hours, triathlete Chris Nikic established a new world record. He swam 2.4 miles, cycled 112 miles, and finished with running a full marathon— setting a new world record in the process.

Blood Cells Get an Upgrade Scientists led by Professor Stephen

Retiree-Hosted Radio Station Helps Combat Senior Isolation During Quarantine

Withers from the University of British

Radio was the original social media for the oldest generation. This daily show,

Columbia are testing a method of turning

which started in April, is hosted by seniors for seniors. With a growing fanbase,

type A blood donations into type O

Radio Recliner even allows you to dedicate songs to your loved ones or friends.

negative, which is universally accepted.

They’ve partnered with experts at the Canadian Blood Service to ensure the method is safe and functional. With years of testing ahead, it will be a while before we see the benefits of this, but science is headed in the right direction.

Methodist Le Bonheur Healthcare Aims to Lessen Health Disparities in the Memphis Community

Bad Year for Humans, Good Year for Pets

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LIVING WELL

By Charles Winton, LPC, EMDR-II, MMFT

Taking Care of Your Mental Health This Holiday Season The holidays are just around the corner.

This year’s season may bring new stressors for many.

Fears of the pandemic and the resulting isolation may trigger stress, anxiety, and depression. It is not the most wonderful time of the year for those struggling with a mental health condition. For individuals dealing with trauma, the sights and sounds of the holidays can elicit an emotional response.

If you are one of these people, it is important to know your limits. It’s okay to say “no” to traditions that cause stress.

Other things you can do to help cope include attending support meetings, exercising regularly, and if you still need help, talking to a counselor.

How individuals react to events and situations in life depends on how they cope. Unfortunately, reactions to these emotional survival skills are not always healthy. Just because something works, does not mean it is the right way of handling a situation.

Maladaptive ways of coping (drugs, alcohol, isolation, etc.) that are “comfortable” can quickly become unhealthy addictive patterns. These addictions can become a part of their repertoire of dealing with their stress, hurt, and emotional pain.

The Oaks at Lakeside teaches its patients that coping mechanisms need to be positive. For example, journaling and meditation can help them lead a mentally healthy lifestyle.

According to the Substance Abuse and Mental Health Services Administration,

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these are ways to helps stay focused on recovery if you are struggling with a substance use disorder: • Recognize that special days may be difficult. Your feelings are normal.

• Be gentle with yourself by showing yourself the same kindness and patience you would give to others during this time.

• Participate in activities that you enjoy.

• Draw on your faith; spirituality can be a source of strength and comfort.

• Accept kindness and help from others.

• Help others. Volunteering is a healthy way to heal

Here to help It is never too late to learn new coping skills. Identifying maladaptive coping mechanisms early can help prevent these patterns from destroying a person’s mental and emotional health.

The Oaks is committed to providing integrated, evidence-based outpatient treatment for those who are struggling with co-occurring mental health and substance use disorders. They provide inperson and virtual evaluation and assessments and trauma-focused programming.

If you know someone who is struggling, The Oaks provides no-cost assessments available 24/7.

Charles Winton, LPC, EMDR-II, MMFT is the Program Director at The Oaks at Lakeside.

For more information, visit Lakesidebhs.com or call 901.377.4733.

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LIVING WELL

By Lee Ann Foster, MS

Solutions for Nighttime Anxiety Do you ever long to get into bed for a great night’s sleep—but when you finally slip between the sheets your mind begins reviewing all your worries?

Nighttime anxiety is a painful reality for many. When we start to relax and the distractions of the day fade away, our brains, which are self-protection experts, may begin focusing on things they perceive as potential threats to our survival.

Short-Term Anxiety The intensity of nighttime anxiety and the reasons why we experience it vary from person to person. Because humans are complex systems, we benefit by considering multiple factors as we come up with solutions. We do well to look at elements within our physical, emotional, mental, spiritual, environmental, and social lives to see where we might make changes that may minimize our symptoms and optimize our well-being.

For some people, nighttime anxiety is situational and temporary.

These are people already taking most of these steps to limit anxiety: talking with a therapist or wise friend; limiting sugar, caffeine, and processed food; getting good nutrition and exercise; spending time out in the sun and nature; and using a guided meditation app such as Relax Melodies. Sleep Sounds might be a good start to soothe the mind.

People with a variety of anxiety and sleep challenges may also consider some sleep supplements like magnesium glycinate, B6, and melatonin. (This is not medical advice. Consult with a nutritionally informed healthcare provider if you have a health condition or are taking medications.)

This genetic issue can affect children as well as adults.

One can find out more about this issue by visiting the website Unblindmymind.org which educates about a whole foods approach to reducing inflammatory and excitatory neurotransmitter issues that many people experience.

Trauma-Related Anxiety For many of us, unresolved traumas contribute to nighttime anxiety. Trauma has a way of training the nervous system to be hypervigilant as a self-protective coping strategy. When we get still, we find ourselves experiencing relaxation-induced anxiety because our system thinks we are vulnerable when we relax. This is a very real phenomenon for those of us who had childhood trauma or PTSD. Finding a trauma-informed counselor or coach is a good idea in these cases. There are now many coaches, therapists, and selfcare resources available online.

Another effective skill for those with trauma-related anxiety is to use biofeedback to help the system learn to achieve and maintain a state of alert calm. Check out the website Heartmath.com to learn more about evidence-based biofeedback and meditations that help the nervous system become more resilient to stress and more able to deeply enter states of rest.

For more information on how to equip yourself to become more resilient, healthy, and happy, visit NeuroSource.net.

Genetic Influences Others who struggle with nighttime anxiety may have some genetic variants at play. One example is GAD gene variants that can result in anxiety, insomnia, pain, and brain fog if people who have them eat too many foods high in free glutamic acid.

Fortunately, we aren’t doomed by our genetics, and lifestyle modifications can alter the ways genes behave. A good lifestyle hack for these people may be to reduce foods high in free glutamate such as wheat, grains, soy, and foods with MSG. Magnesium glycinate can also be helpful in this situation.

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Lee Ann Foster is a Master’s level psychologist/neurotherapist, Epigenetics Wellness Coach, certified HeartMath coach, PSYCH-K Facilitator, and Frequency Specific Microcurrent provider offering well-rounded, holistic, and evidence-based services. She and Dr. Dale Foster own the integrative neuropsychology practice, NeuroSource, LLC.

This Year’s Local Charity

TWO LOCATIONS MEAN DOUBLE THE SHARE THE LOVE

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MEMPHIS FIT

By Halle Griggs Photo by Tindall Stephens

Climb Against COVID 12

MEMPHIS FIT

Leslie Drinan, 56, has always been dedicated to the Memphis community. This retired federal bank examiner has served on boards and committees for the organizations like the Memphis Zoo, Memphis Brooks Museum of Art, LeBonheur Club, Community Foundation of Greater Memphis, and Junior League of Memphis. When she’s not serving her community, she taking care of her three active kids or staying fit.

When COVID-19 hit Memphis, she recognized how hard it impacted many people. While social distancing prevents traditional fundraising and volunteer opportunities, she still found a way to help those in need.

“Memphis has been my home for over 30 years, and I am committed to making our city the best possible.

COVID-19 created new problems and challenges. I was anxious to do my part to help underserved populations whose difficulties were amplified by the pandemic.”

Leslie partnered with Metropolitan Inter-Faith Organization (MIFA) to create Climb Against COVID. She climbed the summit of the 10 highest points in 10 different states in 19 days to raise money for food insecurity and housing instability.

Leslie is what you would call a “peak bagger” or “summit junkie” and her passion blossomed over 15 years ago when she climbed Mt. Kilimanjaro. She thrives off the intense motivation and focus that’s required to reach the top. Even with well-known peaks like Mt. Ranier and Grand Teton under her belt, she still throws in fun ones every now and then like when she went to the highest point in Napa during a girls’ trip.

Besides raising money, Leslie hopes Climb Against COVID inspires others to: • K eep striving towards their goals—no matter how large or how small. Celebrate all successes.

• C onnect with and enjoy the great outdoors. “Mother nature has done the hard part.”

• U se their gifts and skills, no matter the size, to make a difference in the lives of others.

At the time of writing, Climb Against COVID has already raised over $14,000. To read more about Leslie’s journey or make a contribution, visit Mifa.org/climbagainstcovid.

Shelby Farms Greenline is a community connector, and it’s one of the most important amenities for health and wellness in Memphis!

As we celebrate the Greenline’s 10th birthday, we are also celebrating the hard work and TLC that goes into keeping the trail open and accessible 365 days a year.

Did you know? Visitor numbers have tripled this year—a tangible reminder of how important access to nature and outdoor fitness is for our community. Will you please help celebrate and support your trail and your community by making a one-time or recurring donation to Shelby Farms Park Conservancy?

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MEMPHIS FIT

By Kelsey J. Lawrence Photo by Tindall Stephens

Bonnie’s Electrifying Transformation 14

MEMPHIS FIT

In just 11 months, Bonnie Voldeng, 45, got the kind of results people dream of. She dropped her body fat by 35% and reduced her visceral fat by more than 45%. Even her doctors were impressed.

How did she do it? Her answer may be simple, but the science behind it is complex.

Manduu is a way of working out that uses electrical muscle stimulation (EMS). Participants wear a bodysuit fitted with carbon fiber electrodes that generate an electrical pulse that penetrates deep into muscles as they complete a series of simple exercises.

The electric pulse activates almost 100% of the muscle versus around 60% when relying on impulses from the brain.

It is often compared to the electrical stimulation (e-stim) a physical therapist might use to engage and repair muscles while improving circulation.

Bonnie’s busy schedule and the need for more exercise led her to try Manduu, but it’s the data, the changes in her body, and the positive reinforcement from her doctors that keep her coming for more.

Why Manduu?

When I started in December 2019, I basically had not been exercising to the level that I needed. It came down to, “Do I get a trainer who will hold me accountable? Or should I try Manduu?” I did the math of the costs, and it was more economical and efficient for me to do Manduu.

How often?

I try to go three times a week. Back when I traveled extensively last winter, it made it a little challenging to hit that goal. When businesses shut down during Shelby County’s mandatory stayat-home order, I wasn’t able to go then. Since they reopened in May, I go as often as I can and mostly hit that three times per week goal.

Did you have any doubts?

I figured I’d get some exercise and spend a short amount of time doing it. I read a lot of articles about what EMS does for your body. I knew they used equipment similar to the type used in physical therapy, so I felt it would work based on my own personal research.

How was your first session?

My first session was the weekend after Thanksgiving when I consumed way too much food. It was a little shocking to do the InBody™ composition scan and see my weight and body fat percentage. After working out only 15 minutes, I was amazed at how physically exhausted I was and how much I needed water.

I could feel the effects instantly.

What kind of results have you seen since you started?

I’ve lost 10% of my actual weight and reduced my body fat by 35% (or 20 pounds). Weight and BMI can only tell you so much, but you gain much more information when you see the full picture including body fat percentage and skeletal muscle. The InBody™ scan also measures visceral fat, and I’ve reduced that by more than 45%.

What other wins have you had since starting Manduu?

A personal goal that I had going into this was to build muscle.

Based on my physical composition and family history, I am highly prone to osteoporosis. Not only have I been able to build my skeletal muscle, but I actually have muscles now. I’m about the same size I was when I was in my early 20s, but I look different in that I actually have muscle and definition. I’m stronger than I’ve ever been in my life.

What do you do in addition to Manduu in order to maximize your results?

I started walking more and changed some of my eating habits.

Manduu is a piece of the puzzle. One of the trainers tells me all the time, “Bonnie, you’ve got to eat more food. You have to consume more protein.” I had to change my mindset to not focus on my weight, and focus on all the pieces that the InBody™ technology gives me and create goals from that.

Advice for those hearing about Manduu for the first time?

It is different, so it’s important to share what the process is like. The fact that you have to get squirted down with water so the electricity can actually stimulate the muscles sounds scary, but it’s not. The trainers have degrees in exercise science, kinesiology, or even nursing and they are doing something they went to college to do. That also provides a level of comfort. I’m a little bit of a germaphobe, so I love that they have air purifiers and sanitizers in their studios. I was probably one of the first people to come back when they reopened after the mandatory shutdowns, but I never felt uncomfortable because I knew all of the sanitization steps that they took even prior to COVID-19.

How does Manduu affect the rest of your life?

I feel stronger and healthier. When I got my annual physicals, my doctors complimented me on my weight loss. I typically hear that I’ve gained a few pounds, but I went in the opposite direction this year. My doctors were proud and excited to see this reversal in my weight. Physical activity is just so important to your overall health. I feel better, and when I feel better, my confidence is better and I feel happier in general. It’s a big circle.

For more information on Mandauu visit mandauu.com

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MEMPHIS FIT

A Journey of a Lifetime on the Appalachian Trail

By Kelsey J. Lawrence Photo by Tindall Stephens

While most of us were holed up in our houses or staying close to home this summer, Dr. Barbara Geater, 55, took this year as an opportunity to realize a dream she had tucked away long ago.

The idea to hike the full length of the Appalachian Trail was born during the summers she spent camping and hiking with her family around that area when she was younger. “I put the idea away,” she remembers. ”I had not even thought about it for probably 30 years.”

In the time since, Barbara went to med school and opened her own successful family medical practice serving the community in South Memphis. Work was enough to keep her busy and focused, until she took a trip with her friend to hike a small section of the trail in 2017.

“That’s when I sort of rekindled the thought that I had when I was younger to do it. So, I just started planning in that direction.”

Barbara had to consider all the people who count on her as she made her plans for the 2,190-mile hike. She approached a group of 12 doctors, identifying one in each specialty, who she could trust to help her staff of nurse practitioners should they be unable to reach her on the trail.

“I thought some people would go, ‘Are you crazy?’” she recalls. “I didn’t get that.

Everyone was so positive.”

With the support of her patients, staff, friends, and family, Barbara and a friend hit the trail with a friend on May 4, 2020.

As their journey unfolded, they faced freezing nights and a steep learning curve for how much to carry and the logistics of resupplying. And it didn’t take long for the two to realize that they hike at very different speeds.

“She likes to hike 30 to 40 miles per day, and I’m more of a 15- to 25-mile person,” Barbara explains. She laughs, “My friend took two weeks off in the middle and still finished four weeks before me.”

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While Barbara found herself solo, hikers on the Appalachian Trail aren’t always necessarily alone. They camp and swap

MEMPHIS FIT

stories along the way, although the pandemic had its impact on the trail. “We didn’t see six and eight people traveling together like you would have a lot of other years,” she says. “I think I had an experience like you would have had 10 to 20 years ago.”

Unsure of how towns along the trail were receiving hikers, Barbara initially overpacked and was carrying about 30 pounds. However, it didn’t take long before she realized she could shed some of that extra weight.

“These towns really did want you because they survive on tourism and that’s their main source of income,” she says.

“They were cautious, but they were not unwelcoming.”

Her pack weight wasn’t all that became lighter. Barbara lost 10 pounds in the first three weeks. Whenever she was off the trail, she bought two pints of Ben & Jerry’s ice cream—eating one after dinner and one after breakfast the next day before setting out to hike in order to keep on weight. She was about two-thirds of the way through her hike and down 30 pounds when she was introduced to coconut oil, which she starting incorporating into every meal.

“By the time you add one tablespoon at breakfast and three tablespoons at dinner, it’s between 500 and 800 calories,” she says.

Still undeterred by the many discomforts and challenges, Barbara forged on bravely.

It wasn’t until she reached Mount Katahdin, the famous mountain in Maine that marks the end of a thru-hiker’s journey, that she seriously considered giving up. Elevation gains and boulder fields weren’t enough to break her stride, but the six-foot rock faces she needed to scale were almost enough to make the petite five-foot doctor turn around.

“I summited on a terrible day. You could only see about 10 to 20 feet ahead, but the next day was projected to be worse. I knew I wouldn’t have to come down the same

way. That was literally the only thing that kept me going to the top.”

With temperatures in the mid-30s, wind gusts, and soaking wet clothes as a result of summiting in a cloud, Barbara didn’t experience the elation other hikers describe when they finish such a notable hike.

“I was still so terrified and the weather was so bad, I honestly had an anticlimactic, ‘I’m just glad I’m done,” she recalls. Many blisters, scrapes, chilly nights, and pints of ice cream later, Barbara finished on Tuesday, Oct. 6, five months and three days after she started and says, “I’m glad I did it.”

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With her energy up and the hike going smoothly, Barbara was able to enjoy the challenges of the trail and earned herself the nickname “Little Tripper”.

While making her way through the backcountry, wildlife encounters were par for the course. She heard coyotes, saw deer, and enjoyed conversation with two young lawyers as they waited for a mama bear and her cubs to clear the trail. But it was the squirrels that caught her by surprise.

“At one place I was camping, I was fixing my meal and they were dropping pine cones on me,” she says. “Within three minutes of me moving, they were over there dropping pine cones on me again.

They were doing it on purpose.”

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Space is limited, call or email to reserve your spot.

DEADLINE is DECEMBER 15 Contact Amy Goode at 901.218.4993 or amy@memphishealthandfitness.com

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MEMPHIS FIT

By Lucy Harrison Photo by Tindall Stephens

Creating His Own Path for Healing by Building a Cycling Community Derek Hosey, 30, had always been a basketball guy. He started when he was young and played through four years in college. Not only was it a way of staying active, but it was also a comfort and something he relied on to work things out in his head and relieve stress.

More recently, Derek is a busy dad who also works as a wholesale car dealer. The demands of his schedule have put basketball on the sideline while he’s worked to be a good father and provide for his family. And that meant he was left sputtering after a traumatic event this year in March.

His beloved uncle, who was often described as the life of the party and someone who could brighten anyone’s day, was found murdered. The two had always been close, so Derek took the loss hard.

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MEMPHIS FIT

“I loved who he was to me, and I truly miss his presence,” Derek says.

As grief often does, it took him to a dark place, and Derek describes how numbness took over. As basketball wasn’t an option anymore during the pandemic, he knew he had to do something to help himself process. This is when Derek found cycling.

Enjoy ReliefLifefor Without Limitations marathon pain

“I was in need of a new coping mechanism and decided to go ahead and give the cycling world a go,” Derek explains.

“Nothing has been as effective as cycling when it comes to me being in control of my negative energy.”

He had always had an interest in the sport, and now cycles four to five times a week. Although he occasionally enjoys riding independently when needing some alone time, his true passion is cycling with a group.

Even though he’s been at it less than a year, he already founded Grind City Cycling Club. It’s an inclusive environment open to all speeds, distances, and age groups. Besides helping members reach their personal cycling goals and helping them gain experience in a team atmosphere, another key aspect of the group is giving back to the Memphis community.

“Nothing has been as effective as cycling when it comes to me being in control of my negative energy.”

This fledgling nonprofit didn’t waste any time making waves.

Derek and the club organized the city-wide charity ride, Paint the Streets Pink Ride for Breast Cancer Awareness, that was held in October. Participants met at Crosstown Brewery with Covid safety precautions in place and enjoyed a post-ride party with food trucks, music, and a ceremony to present a check to Susan G. Komen.

Community support, physical activity, and helping others are all key components of what’s helped Derek overcome his uncle’s tragic death and rediscover joy. “My mental health has improved tremendously,” he says.

Anyone struggling with depression should seek professional help, but Derek also encourages them to lean into things that bring them joy and happiness. And there’s an open invitation at Grind City Cycling Club for anyone looking for a little bit of camaraderie to get them through these tough times.

For more info, go to grindcitycycling.org or follow @GrindCityCycling

Health is Vital to Living Life to its Fullest.

It’s hard to be happy – or active – when you hurt.Well-Being Our orthopedic the skill Your is specialists Our Top have Priority. and experience to get you moving pain-free in Our experienced physicians specialize no time. We also offer a full range of orthopedic inprocedures Orthopedics, Physical Therapy & for knees, hips, shoulders and ankles.

Sports Medicine.

Skilled physical therapists will help you recover more quicklyon so that youFeet won’t Again miss any of those Get Back Your special moments.

East Memphis • 901-682-5642 6005 Park Ave., Ste. 309

Bartlett • 901-791-0347 2996 Kate Bond Rd., Ste. 301

Call to schedule an appointment today Facebook: East Memphis Orthopedic

www.eastmemphisortho.com PROVI DI N G Q UALIT Y ORTHOPE DIC CAR E S I N CE 1969

19

MEMPHIS FIT

By Lucy Harrison Photo by Tindall Stephens

It’s All About Managing Pain for Dr. Jeff Brown For 10 years, Dr. Jeff Brown, 46, enjoyed a career as a cardiac anesthesiologist. He lived comfortably raising two sons and had turned to cycling as a way to lose the weight he had gained during the stressful years of his residency. By cutting out processed foods and biking at least 80 miles a week, he lost 50 pounds. He was enjoying being active with his family, and it was a beautiful spring day when he was outside playing basketball with his sons that his life started on a much different trajectory.

“I felt lightning pain shooting down both my legs.

I knew this was not good. As it turned out, I had severe compression of the nerves exiting my spinal cord,” he says.

Repairing the Damage Jeff had spent years with back pain, and he finally had to undergo a spinal fusion surgery in May 2015. A daunting operation that involved placing rods and bolts into his spinal column, Jeff knew he was in for a painful recovery.

“Many patients never make it back to work with the condition I had, and a lot of them never get off pain medicines,” he says.

Jeff lost two close friends to opioid overdoses, which influenced his decision to undergo rehabilitation without pain medicine. He started with a land-based and aquatic physical therapy program at Semmes Murphey Clinic. He was determined to stay fit and walked every single day, even becoming somewhat of a celebrity at the Germantown Athletic Center for his determination and willpower. They watched him as he progressed from a walker to a cane to moving on his own.

Getting Back on the Bike Despite Jeff’s resolve to stay active post surgery, getting back into cycling at the level he used to took nearly a year of slow and painstaking progress.

20

MEMPHIS FIT

“It was literally baby steps to start with,” he says. “Inches turned into feet, and feet turned into miles.”

Since Jeff’s progress was slow, changes weren’t visible from day to day, and he often had to remind himself of how far he had come since the previous month in order to stay motivated. The transition from a walker to walking in a pool to walking with a cane to biking was tough, and Jeff and his family are so proud of how far he’s come.

Jeff maintains his healthy lifestyle thanks to his largely ketogenic diet and his consistent workout routine. He eats mainly fish, vegetables, meat, eggs, and nuts. He builds three 16-hour fasts into his weekly schedule.

His current workout routine involves riding a hybrid bike on the Shelby Farms Greenline 14 miles every day. In inclement weather, he does high-intensity interval

rides on his indoor recumbent bike. They include 4.5-minute intervals of moderate intensity with 30-second sprints for a workout that lasts between 30 minutes and an hour.

“Many patients never make it back to work with the condition I had, and a lot of them never get off pain medicines,” The spinal surgery prohibits heavy lifting, so he builds strength through bodyweight moves like push-ups and pull-ups, as well as squats and hand weights on a Bosu ball.

The balancing element engages his core to add an extra element to his workouts.

Helping Others Through Pain Having greater empathy for a patient’s experience overcoming pain, Jeff returned to his alma mater to complete an Interventional Pain Medicine Fellowship and now works as an interventional pain physician. He specializes in non-narcotic pain treatment at the same place that helped him through his recovery, Semmes Murphey Clinic here in Memphis.

In the past 15 years, science has learned so much about the negative impact of opioids, particularly when used to treat chronic pain. From physical therapy to nerve blocks to utilizing new nerve ablation technology, there are plenty of safer options than narcotics for those dealing with chronic pain. Jeff is dedicating his career to helping people feel better through safer methods.

Treat Yourself to Fitness!

Look and feel your best at Manduu Every Christmas, I spend so much time worrying about what others want. But this year, I’m focusing on me for once. That’s why I treated myself to a Manduu membership.

After I finish Manduu’s incredible 15-minute, full-body workout, I notice a huge difference. I’m stronger, more confident and healthier than I’ve ever been. This Christmas, give yourself the ultimate gift: a better you.

Get your first session FREE at: manduu.com/GetFit

Manduu Memphis/Perkins (Across from Sprouts) 575 S. Perkins Rd. Memphis, TN 38117 Studio: (901) 275-8997

Manduu Memphis/Poplar (Near Kirby Parkway) 6515 Poplar Ave, Suite 103 Memphis, TN 38119 Studio: (901) 275-8699

21

GIF T G UIDE

If Black Friday left you in a doozy and you came up empty handed—look no further. We scoured the streets of Memphis to bring you the best local finds, plus a few of our editors’ fun faves.

Ounce of Hope CBD Softgels With Melatonin Give the gift of better quality sleep.

They’re locally made with 25 mg of PCR hemp oil and 1 mg of melatonin per capsule.

Ounceofhope.com, $75

What Would Dolly Do? 8 oz Candle by Bad Bee Candle Co. What could be more relaxing than the soothing voice of the Queen of Country? A blend of jasmine, lavender, bergamot, tonka, musk, and green peel apple. These beeswax/soy blend candles are hand poured right here in Memphis.

Badbeecandleco.com, $15

HappyLight Luxe Therapy Lamp Plug it in and get happy! Light therapy can improve mood, sleep patterns, and energy. It offers fullspectrum UV-free light that has 4 brightness levels and adjustable color temperatures, plus, an easy countdown timer. The sleek tablet design fits easily into your purse, backpack, or luggage.

Verilux.com, $70 22

Avana Beckridge Bottle 25 oz or 32 oz Hydration never looked so good. Sleek and beautiful with triple-layer insulation, this do-itall bottle has FreeSip® Technology that makes it easy to swig through the spout or sip through the straw—built into one simple design. Bonus: a retractable carry loop.

Avana.com, $40–$45

Elixir No. 2 (0.5 oz) by Elle’s Elixirs Your favorite stress cadet can sip or soak their way into relaxation with this gentle blend of hibiscus, peppermint, raspberry leaf, and hemp (CBD).

Simply add a pinch to a tea infuser or drop a sachet in your soaking tub. Made right here in Memphis.

Elleselixirs.com, $25

GIF T G UIDE

Garmin Forerunner 45 This is the best basic running watch with some sweet upgrades. It does GPS for pace, distance, and intervals; heart rate; VO2 max; activity, sleep, and stress tracking; safety features; and music controls. It’s sleek, lightweight, and easy to wear all day.

Breakawaymemphis.com, $200

Higher Dose Infrared Sauna Blanket V3 Nathan’s Ultimate Marathon Pack The only bag you need for traveling to race day. Fits your shoes, extra clothes, hydration, snacks, a laptop, and a yoga mat or foam roller— everything but your cheer squad.

Breakawaymemphis.com, $60

Enjoy the sauna experience in the privacy of your home.

It’s lightweight and easily packable for trips, so you can get your sweat on, get glowing skin, and get relaxed.

Higherdose.com, $500

MP Magic Classic Merino Wool Socks Natural performance fiber meets technology in a super comfortable design. They’re breathable, moisture wicking, odorless, cushioned, and comfortable in any temperature. Best of all—they’re machine washable.

Mpmagicsocks.com, $19

Drip Yoga Mat Eco-friendly, smooth, and non-slip even when wet. Natural rubber backing offers the perfect amount of support and cushion to help you stay grounded and balanced.

Shopfordrip.com, $80

Triggerpoint Impact Percussion Massage Gun This handheld 4-Speed massage gun delivers pulses of concentrated pressure into sore or stiff muscles to keep the body moving at its best by increasing blood flow, hydrating muscle tissue, and improving range of motion.

Breakawaymemphis.com, $200 23

GIF T G UIDE

ElectroGlo Microcurrent Facial

Shine Clarifying Scalp Scrub

by NatureLab Tokyo

Using a low level of electricity that mirrors the body’s natural currents, it triggers chemical reactions at the cellular level to enhance circulation and production of collagen and elastin, while retraining muscles. This facial tightens, lifts, and makes you glow! It’s a celebrity favorite to get red carpet ready.

Renewspamemphis.com, $125

A scalp scrub is the first step to solving all your hair problems—from dryness to dandruff. This crowd favorite gently exfoliates to clear product build-up, balance the skin’s natural pH with probiotic sake water, and makes hair super shiny with ultra-hydrating hyaluronic acid.

Naturelab.com, $16

Eye & Lash Cream A powerhouse 3-in-1 cream that helps to replenish the eye area while safely enhancing your lashes and brows. This do-it-all formula combines human stem cell-derived growth factors with biotin and redensyl to save you valuable time on your skincare routine.

Sneedmedispa.com, $99

Renwick Aviator Sunglasses

by Blake Kuwahara Understated but not minimal, these sunglasses definitely set you apart. The acetate frame is complemented by a wood-pattern finish and a key-hole effect bridge.

Focalpointcrosstown.com, $615

King Status Grooming Ultimate Collection Designed with any king in mind, these locally-made beard products are formulated with premium all-natural ingredients. Includes: moisturizing beard cream, moisturizing beard butter, facial scrub, grooming luster, and facial wipes.

Ksgrooming.com, $55

Tatcha Luminous Dewy Skin Sheet Mask The perfect stocking stuffer. It gives an instant glow, drenches you with hydration, and feeds skin Japanese anti-aging superfoods.

Key ingredients include: Uji Green Tea from Kyoto, Okinawa Mozu Algae, and Akita Rice. All the best parts of traveling to Japan in one small package.

Tatcha.com, $12 24

Fractionated Hyaluronic Acid and Hydrating Serum Ultra-hydrating serum quenches dehydrated skin for a supple smooth complexion. It visibly reduces signs of aging while helping skin appear brighter, firmer, and rejuvenated.

Sneedmedispa.com, $84

Take ChargeofofYour YourWellness Wellness Take Charge The health of your colon goes hand in hand with The health of your colon goes hand in hand with your system.Our Our safe, sterile, to use your immune immune system. safe, sterile, easyeasy to use devices can remove an average of 3 to 5 bowel devices can remove an average of 3 to 5 bowel movements inone onesession. session.

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Facials Ionic Foot Bath

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Infrared SaltFoot Sauna Ionic Bath FAR Body Wraps (Inch Reducing) Infrared Salt Sauna

ElectroGlo Microcurrent Facials BodyHill Wraps (InchRd. Reducing) 3040FAR Forest Irene

in Forest Germantown 3040 Hill Irene Rd. Phone: (901) 435-6150 in Germantown

www.renewspamemphis.com

Phone: (901) 435-6150

www.renewspamemphis.com

Crises don’t last.

Commitment does.

It’s not about challenging times. It’s not about “new normals”.

It’s about staying true to what matters most. At Methodist Le Bonheur Healthcare, your safety remains our top priority.

And we’re more committed than ever to your health. We will continue to do all we can to support our community and improve every life we touch. We’re here for you.

Every single day.

To learn more about our services, visit methodisthealth.org.

Silpa Hansen, MD 25 20-MLB-075_AD_8-25x5_MemphHF_Hansen.indd 1

10/19/20 12:35 PM

GIF T G UIDE

Holiday Cat Toy Stocking Gift Set A fun, festive collection of all types of toys has got you covered for even the pickiest kitties.

Target.com, $7.99

Mississippi Made Collars & Leashes These accessories were born out of a simple idea of being resourceful, not wasteful. The surplus fabric from making pet beds is collected and put to use in durable collars and leashes.

Hollywoodfeed.com, $9.99–$34.99

Ruffwear Trail Runner System Take your friend along for the ride with an easy hands-free belt/ leash system. The comfy design is easily adjustable and bounce free for a smooth feel. It comes with a large pocket, water bottle, reflective trim, and a quick release for the shock-absorbing leash.

Ruffwear.com, $69.95

Fi Series 2 Smart Dog Collar

Pennsylvania Made Turkey/Pork/Beef Burgers These all-natural, gluten- and grain-free treats are great for picky puppies or those with sensitive tummies.

Hollywoodfeed.com, $17.99 (Buy 2, get 1 free)

26

Love your fitness tracker?

This is just like that for your dog.

It has super precise GPS tracking, long battery life, a light, and connects to your wifi at home.

With the app, you can track steps, locate your lost friend, monitor fitness, and see how you do against others. Chew proof. Waterproof. Adventure proof.

Tryfi.com, $149

Heavenly Hounds Peanut Butter Flavored Relaxation Square Sooth your dogs during stressful events like big gatherings, travel, and New Year’s fireworks with the help of this CBD-free calming treat. Active ingredients: passionflower, valerian root, Niacin, and Thiamin.

Hollywoodfeed.com, $3.99

SAFELY SOCIAL

800 E. Pkwy S. | Memphis, TN

We’ve adapted the layout of our facility to keep you safer while you exercise.

JOIN US at krocmemphis.org

“Excellent facility

to work out. Great gym, great staff, great child care and classes offered.

Check it out, you won't be disappointed.

– Matt S.

”

27

FOOD+NUTRITION Recipe & Photos by Andrea LeTard

Snowy Pines Cocktail There’s only a slim chance we’ll see snow in Memphis for the holidays, but you can have the next best thing with this creamy, pine-flavored cocktail.

It’s the perfect drink to sit with you fireside throughout the month of December. The rosemary simple syrup gives it a light holiday flavor, plus the cream and egg white make it extra decadent.

Ingredients: q S hredded coconut q 2 ounces vodka q 1 ounce creme de cacao q 1 ounce rosemary simple syrup q 1 ounce cream q 1 egg white q R osemary stem

Directions: Evenly spread about 1 cup of shredded coconut on a plate. Brush rosemary simple syrup around the edge of a cocktail glass and dip it the coconut to coat the rim. In a cocktail shaker filled with ice, add the vodka, creme de cacao, rosemary syrup, cream, and egg white. Shake vigorously for 30 seconds. Strain the drink into the glass and garnish with a rosemary stem. Makes 1 drink.

For the rosemary simple syrup, bring 1 cup of sugar, 1 cup water, and a handful of fresh rosemary to a boil. Take off the heat and let cool.

Remove rosemary before using.

28

Andrea LeTard is the author of Andrea’s Cooktales: A Keepsake Cookbook. She runs a full-time Memphis-based cooking business 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.

KEEPING YOUR PET HEALTHY & FIT IS OUR GOAL Santa knows where to get all the best gifts for the runners on his list. For those hardest to choose, he knows that a Breakaway Gift Certificate will always fit.

Happy Holidays from our family to yours.

2109 Madison Ave • Overton Square • 722-8797 1223 S. Germantown Pkwy • Germantown • 754-8254 Breakawaymemphis.com

WE OFFER: • General Veterinary Services • Dental Care • Pain Management • Surgery • Grooming

2959 Walnut Grove in Midtown

• Boarding • AND NOW Doggie Day Care

901.323.1177 mymemphisvet.com

Serving Memphis Run ners Since 1981

Refresh your unique style.

Visit us to receive a comprehensive eye exam and consult with our accomplished eyewear engineers to find the perfect frames that compliment your personal style.

901-252-3670 | focalpointcrosstown.com

Located inside of Crosstown Concourse A Southern College of Optometry Clinical Facility

29

FOOD+NUTRITION Recipe & Photo by Kristen Rosania

Roasted Acorn Squash with Wild Rice Stuffing This is what savory dreams are made of. Impress your family or friends with this dish that’s as tasty as it is beautiful.

Prep Time: 1 hour 30 minutes | Makes 3 Servings

Ingredients: q 3 acorn squash

q 2 ¼ cups vegetable broth

q 1 2 oz country sausage

q 4 cups kale, chopped

q 1 small yellow onion, diced

q ½ cup grated parmesan cheese

q 2 stalks of celery, diced

q 1 Tbsp sherry vinegar

q 3 cloves of garlic, minced

q 2 Tbsp panko breadcrumbs

q 2 Tbsp fresh sage, chopped (or 2 tsp dried sage)

q 3 Tbsp olive oil

q 1 cup wild rice mix

q B lack pepper

q K osher salt

Directions: Preheat oven to 375F. Cut a small amount off of the bottom of the squash to make a flat surface, then cut about an inch off the top. Clean out the seeds, then rub them all over with olive oil, salt, and pepper. Place the tops of the squash back on, and bake for 50 minutes.

In a large pot, add 1 Tbsp of olive oil and the country sausage.

Cook over medium heat until browned, breaking it up into small pieces. Remove the sausage and set it aside, leaving behind any remaining fat.

In the remaining fat, add the onion and celery, and sauté until softened. Then, add the garlic and sage, cooking until fragrant, about 30 seconds. Pour in rice, vegetable broth, and 1 tsp of salt. Stir, and bring the pot to a boil. Reduce the heat, cover with a lid, and simmer for 30 minutes.

Mix the kale with the wild rice, then put the lid back on and cook for an additional 5 minutes, until all the liquid has been absorbed and the kale is tender. Turn off the heat and fluff the rice with a fork. Add the cooked sausage, parmesan cheese, another ½ tsp salt, and a splash of sherry vinegar. Divide the rice mixture among the squash and top with panko.

Turn the oven to broil, and cook for about 2 minutes until the tops are golden brown.

30

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, giving your body what it truly deserves. Find more information at Forlemonsake.com and follow along @forlemonsake on Instagram and Facebook.

Tried everything?

Knees still hurt?

Want to avoid surgery?

Let’s talk.

At Lendermon Sports Medicine & Stem Cell Center, we believe that stem cell therapy can be used successfully for a variety of issues, including degenerative joint conditions.

If you have been told you have “bone on bone� arthritis, or that you are headed for joint replacement surgery, stem cell therapy may be a viable alternative for you.

Please call us today to schedule an appointment!

sports medicine & stem cell center

901.850.5756 LendermonSportsMedicine.com 9950 Crooked Creek Dr Collierville, TN 38017

31

FOOD+NUTRITION

By Almetria Turner

Salmon Salad Crostini This appetizer is a total party pleaser and the perfect bite to serve before a holiday meal. It’s filled with omega-3 fatty acids as well as fresh veggies for a healthy and satisfying yet decadent crunch.

Prep time: 45 mins | Serves 10–15 people Salmon Ingredients: q q q q q q q q

1 -1/2 lbs of salmon fillets 1 Tbsp onion powder 1 Tbsp garlic powder 1 Tbsp kroger zesty table seasoning blend 1 /4 tsp kosher salt 1 Tbsp dried parsley 1 /4 tsp paprika O live oil cooking spray

Salmon Ingredients: q q q q q q q q

1 /2 cup olive oil mayonnaise 5 oz plain Greek yogurt 3 Tbsp fat-free half and half 1 /3 cup green onions, sliced 1 /2 cup red bell peppers, diced 1 Tbsp lemon juice 1 tsp fresh dill, chopped 1 /2 cup celery, diced

q 1 tsp stevia powder q 1 Tbsp curly parsley, chopped q 1 tsp kosher salt q 1 tsp chives, chopped q 1 tsp garlic, minced q 1 baguette, sliced ¼ thick on bias q 1 English cucumber, sliced on bias q O live oil cooking spray Optional: extra chives as garnish

Salmon Directions: Preheat oven to 375F. Gently spray the salmon with olive oil cooking spray or coat with olive oil. Mix the spices for the fish in a small bowl, then season all sides of the fillets. Place them 1 inch apart on a lined baking sheet. Gently add olive oil to the top of the salmon again before placing them into the oven.

Bake for 12–15 minutes, depending on the thickness of the fillets. Halfway through the cooking process, add more olive oil to the top of the salmon. Once the fish has reached an internal temp of 145F, remove from the oven. Gently remove the skin, and flake them into small pieces. Set aside to cool.

In a large bowl, combine the salmon, green onions, peppers, celery, lemon juice, half and half, chives, parsley, dill, salt, mayonnaise, garlic, stevia, and yogurt. Mix well and season to taste.

Baguette Directions Place sliced bread in a single layer on a lined baking sheet. Spray both sides of bread with olive oil cooking spray or brush with olive oil. If desired, season bread with garlic powder and dried parsley.

In a 375F oven, bake 2 to 3 minutes per side or until golden. Build the crostini with a slice of cucumber, a spoon of salmon salad, and a sprinkle of chives.

32

Almetria Turner is a Memphis-based wellness coach, celebrity chef, food and fitness blogger, marathoner, certified fitness instructor, RYT-200 Yoga Instructor, RRCA certified running coach and race director, and public speaker.

Follow her on Facebook, Instagram @Fitandfinallyfree and her blog at Fitandfinallyfree.com.

FOOD

ARE YOU FIT?

To Fit Your

HEALTHY

Lifestyle

Wild Beet offers salads and wraps, with an emphasis on fresh ingredients and attentive preparation.

We’re open for lunch and dinner, dine in or carry out. Catering available.

6641 Poplar Ave Suite #106 Germantown

901.552.5604

H+F Is Looking for Our January “Gym Guide” Cover Model To Qualify you must: — Be ATC Fitness Member — Be Fit, Strong and Happy — Over the Age of 21 Nominations must include picture and brief description on how you stay healthy and fit Email your nominations to

amy@memphishealthandfitness.com

Accepting nominations till December 10th, 2020 33

FOOD+NUTRITION

By Meredith Renshaw, RD, LDN

Take Shame Off Your Plate This Season December brings some of the best foods all year, and this is often the time when healthy eating habits get derailed. It’s easy to compare what’s on your plate to someone else’s. It’s also common to feel guilty if you’ve overindulged during a meal. Maybe you’re even worried about others judging you, especially if you feel out of control around so many tempting foods.

Feelings like these and binge eating are more common than you think. Binging differs from overeating in that it means repetitively eating large amounts of food in one sitting to the point of extreme discomfort. Bingeing can also look like feeling out of control around certain foods, usually followed by feelings of shame and guilt, or eating large amounts of food without being hungry or when alone.

34

Meredith Renshaw, RD, LDN champions finding food freedom through redefining health, ditching the restrict-binge cycle, and embracing intuitive eating. She specializes in disordered eating, intuitive eating, food allergies, family nutrition, and nutrition-related diagnoses. For more information and steps on where to begin your intuitive eating journey, find her on Instagram @meredithren_rd or on FreeMethodNutrition.com.

FOOD+NUTRITION

Immediately Following a Binge One of the most important things you can do is to help stop the cycle from continuing. Practice kindness towards yourself!

Rather than continuing thoughts of disappointment or punishment, approach the situation with curiosity. Ask yourself “why” repetitively, as if you are investigating why a binge might have occurred, rather than judgmental self-talk. Here’s a good place to start:

• What feelings did I have before I binged?

• Have I been restricting food recently?

• Was this my way of tending my emotions?

Often, feelings of numbness can follow bingeing behaviors. It’s important to tune into your senses in these moments. Take a few minutes to look around. What do you see? Is there something to watch? Is there anything you can smell? Perhaps light a candle? Can you feel anything? Try holding an ice cube in your hands for a few moments to help heighten your senses.

Remember to continue honoring your hunger, regardless of how much food was consumed during a binge. Restricting food will only make it more desirable and increase the intense cravings, which ultimately sets you up for another binge in the future.

Things to Consider for the Future Binge eating is often a direct result of restriction in some other area of your life. That might be from cutting carbohydrates, only eating after a certain time of day, or only allowing special foods on weekends. Restriction can also be present mentally when you see foods as good versus bad.

As you work toward healing your relationship with food, remember that it is for nourishment as well as a form of enjoyment, a part of memories, and a form of self-care.

Emotional eating is actually normal—and healthy! When you learn to trust your body, rather than micromanage it, you might be pleasantly surprised by the outcome.

Don’t be afraid to ask for support from a professional with a non-diet, all-foods-fit, Health at Every Size approach. They can guide you to find other productive ways to cope with emotions and heal your relationship with food and your body while opening the doors to true food freedom and body respect.

35

WEEKEND WARRIOR

Interview by Laurenne Hom Photo by Tindall Stephens

Rachel Bendure, Runner 39, Kindergarten Teacher at Highland Day School

BRAGGING RIGHTS: I have participated in the Memphis Road Race Series in 2018/2019, St. Jude Half Marathon 2018/2019, the Germantown Half Marathon 2019, and the Memphis in May Half Marathon 2019.

STARTING LINE: My husband and I had devoted many years of our life to fertility treatments, which brought us a beautiful family, but exercise had taken a backseat during these busy times. I decided I needed to carve out some time each day for me to work on my health.

CROSS TRAIN: I love running but needed to incorporate more into my routine to build core strength and stability. A year ago, I began lifting weights with trainer Todd Hinton.

COMEBACK STORY: Strength is important to my health due to a previous back surgery from two ruptured and herniated disc. After a year of lifting, I have made such improvements to my physical composition, strength, stability, endurance, and running pace.

I

f

WEIGHTS: I love building strength and finding ways to better myself physically and mentally. Strength training has given me the confidence to step out of my comfort zone, push myself to new heights, and never give up on what makes me happy. Feeling strong, lifting weights, and being healthy helps me stay focused and positive on a daily basis.

FITNESS MOTIVATION: Daily exercise helps me be a better wife, mother, and teacher. It isn’t always easy to set that 5 am alarm or come home from a day of teaching and hit the gym, but I have found that I am a better version of myself.

GO-TO GEAR: My Apple watch and AfterShokz headphones are a must!

BUCKET LIST: Run the Key West Half Marathon.

(Seriously, my favorite vacation spot!)

INDULGENCE: Regular manicures and pedicures.

DREAM DINNER DATE: Princess Diana—I would love to ask her how she found her inner strength, survived the criticisms in the media, and became so comfortable with herself.

FAVORITE EATS: I love Southern Social! The harvest 36

salad and seared scallops are always delicious.

ACTIVE HEALTH CHIROPRACTIC We offer a full spectrum of treatments and therapies to address most aches and pains associated with an active lifestyle • Manual Medicine such as Chiropractic, Active Release Technique (ART), Deep Tissue Laser Therapy, Fascial Distortion and many other techniques • Solutions for Myofascial Pain, Tendonitis, Bursitis, Plantar Fasciitis, arthritis, carpal tunnel syndrome, epicondylitis, sprains/strains, trigger points and other musculoskeletal problems • Dr. Jeremy Jessop has over a decade of experience dealing with sports injuries, is master certified in ART, and is an Ironman himself

7844 Farmington blvd Germantown • 901.340.1837

Dr. Jeremy Jessop DC

When You Look Your Best

You Feel Your Best!

• • • • • • •

Flowers and Flocks Art by Dr. Gopal Murti

Church Health Christmas Card 2020

Chemical Peels Laser Skin Rejuvenation Skin Tightening Laser Hair Reduction Electrolysis Relaxing Facials Waxing

suggested donation

10

$

Featuring Obagi, Image and Elta MD Skin Care Products We are passionate about helping you feel more confident!

Call today to receive

10% OFF any service*

*New clients only. Cannot be combined with any other offers.

Visit our website at www.wccofmemphis.com for a complete list of services.

W C C

omen’s are

enter of Memphis,

MPLLC Quality healthcare for women

6215 Humphreys Blvd, Suite 501 Memphis, Tennessee 38120 (901) 763-2212

Church Health’s annual Christmas card program is one way you can provide health care to the underserved while honoring those you love.

To order, visit ChurchHealth.org/ChristmasCards or call 901-701-2000.

Honor your loved ones and friends this year.

ChurchHealth.org/ChristmasCards ChristmasCards@ChurchHealth.org | 901.701.2000 37

WEEKEND WARRIOR

Interview by Laurenne Hom Photo by Tindall Stephens

Eric Crutcher, Runner & Cyclist 44, Real Estate Broker at Doorstep Realty

TEAM PLAYER:

FAVE FITNESS ACCOMPLISHMENT:

BUCKET LIST:

I work out with Grind City Cycling & Black Men Run.

In 2015, I ran my first marathon during St. Jude Marathon Weekend, and I cycled my first 100 miles this October 2020 on the Tanglefoot Trail.

Run a half marathon in all 50 states.

MULTI-SPORT: I had left and right heel sprains which reduced my running, and that’s how I discovered cycling.

2020 CHALLENGES: I found three events to participate in— CHF Race for Hope 5K (placed like 7th overall); Bikes, Blues & Bayous Ride; and Grind City Cycling Paint The Streets Pink, which was an awesome fundraiser for Breast Cancer Awareness.

38

GEAR MUST-HAVES:

PET PEEVE: Wet socks and wet feet are the worst— period.

I love my Garmin Forerunner 235 watch and Edge 830 computer. Never leave home without my Road ID.

SPIRIT ANIMAL:

BEST EATS:

MOTTO:

Central BBQ—I love the smoked chicken wings.

The rabbit because, like me, it’s fast, has low curiosity, and is a quiet talent.

Train insane!

Keep Your Dog As Active As You! For more information call 901.276.3210 or visit dogsrulememphis.com

YOU NEED US TO KNEAD YOU! YOU NEED US TO KNEAD YOU!

• therapeutic massage • deep tissue • prenatal • thai

MIDTOWN MASSAGE & BODYWORK

• bamboo-fusion

Purchase GIFT CERTIFICATES & SCHEDULE APPOINTMENTS at

• hot stones • cupping

midtown-massage.com

• CBD herbal massage

885 South Cooper

• ashiatsu

Great Hair is T he Best Accessory!

901.596.3838

Call to Today to Receive

25% OFF Any Service*

Brooke King Hair 207.751.5654

Partial Highlight $95

Women’s Haircut $45

Full Highlights $125

Men’s Haircut $30

Base Color $70

Brazilian Blowout $250

HEALTHY STARTS HERE.

*new clients only

START YOUR JOURNEY WITH THE Y

YMCA MEMBERSHIP BENEFITS: No contracts. Ask staff about our 30-day cancellation policy FREE unlimited group exercise classes, water exercise and indoor cycling FREE access to indoor and/or outdoor pools FREE child-watch (while you work out)

at ymcamemphis.org

ymcamemphis.org 11 area locations 39

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BIG RIVER CROSSING HALF MARATHON AND 5K Benefiting Peer Power

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1. Leigh Sandlin

7. Jack Heston

2. Eryn Taylor

8. Theresa Dawson and Dawn Stambaugh

3. Jeff Weis

9. Jeff Hensley and Justin Hensley

4. Melissa Jones

10. Emily Chambers

5. Janet Shipman

11. Brad Evans, Greg Jenkins, and Stan Shoemaker

6. Natasha Mayton

12. Angela Brunson, Bonnie Sauls, and Dean Griffen

Photos taken by: JEN RUSSELL lifeiscreative7@icloud.com lifeiscreative.weebly.com

The Landing

Specialized Behavioral Health and Addiction Treatment If you are struggling, the holidays can present additional burdens. It is important to know your limits, it’s OK to say “no” to traditions that cause stress. Other things you can do to help you cope include attending support meetings, exercising regularly, and if you still need help, talk to a counselor.

Our professional team is qualified to treat depression, anxiety, bipolar disorder, and other mental health issues as well as those with co-occurring addiction issues. We provide group therapy led by staff with master’s- and doctoral-level certification. Other treatment modalities can include: Æ Cognitive Behavioral Therapy

Æ Equine therapy

Æ Trauma resolution

Æ Instructor-led yoga

Æ Motivational interviewing

Æ Spirituality and meditation sessions

Æ Recreation therapy

Æ Peer support

We understand that this is a difficult time of year. We are with you every step of your recovery journey. Call us today at 901-500-8517 to find out more.

We Can

HELP Call 901.500.8517 Contact us for a confidential, no-cost assessment, 24/7

Physicians are on the medical staff of Lakeside Behavioral Health System, but, with limited exceptions, are independent practitioners who are not employees or agents of Lakeside Behavioral Health System. The facility shall not be liable for actions or treatments provided by physicians. For language assistance, disability accommodations and the non-discrimination notice, visit our website.

Model representations of real patients are shown. Actual patients cannot be divulged due to HIPAA regulations. 200251-1210 11/20

2911 Brunswick Road Memphis, Tennessee 38133 901-500-8517 / lakesidebhs.com

READER’S

CHOICE

2020 WINNER MEMPHIS HEALTH+FITNESS

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