Memphis Health+Fitness Magazine February 2021

INSPIRING ACTIVE LIFESTYLES SINCE 1996

Karli & Tim Watson #Couple Goals

WHAT YOUR MOUTH SAYS ABOUT YOUR HEART

FEBRUARY 2021

BLACK HISTORY

MONTH

6 STANDOUT CHEFS SHARE THEIR HEALTHY RECIPES!

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

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.

”

H+F FEB 2021

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ON THE COVER

10 What Your Mouth Says About Your Heart

20 Karli & Tim Watson, Fit Couple 30 Black Chefs Share Healthy Recipes LIVING WELL

8 What You Need to Know About the COVID Vaccine

12 7 Tips for a Healthy Heart 14 10 Ways to Communicate Better With Your Partner

FIT MEMPHIS

16 Ryan Stephens, Pushing the Limits With A Heart Defect

18 Debbie Parrish, Finding a Life

Without Limits After Heart Surgery

22 Cedric & Toya Rodgers, Fit Couple 24 Daisha & Ulrich Morris, Fit Couple 26 Wes & Casey Nelson, Fit Couple FOOD+NUTRITION

28 How COVID Has Impacted Communities of Color

30 ElectroLyfe Juice Bar, Green Juice 32 Zayde’s New York Deli, Red Pepper & Chickpea Salad

34 Park + Cherry, Salt + Pepper Scallops With Herb Aioli

36 Sage Restaurant, Fried Cauliflower 38 Chef Tam’s Underground Cafe, Stuffed Poblano Peppers

39 Bala’s Bistro, Vegan Saka Saka 40 3 Key Ingredients to Heart Health 42 Balsamic Roasted Veggies 44 How to Stop Nighttime Cravings

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IN EVERY ISSUE

6 Starting Line 46 Weekend Warriors: 2

Katie Dorsett, Runner Jason Brady, Runner & Hiker

On the Cover: Karli & Tim Watson Photo by Tindall Stephens

Every season has challenges and every new year has opportunities.

If you’re seeking a career with a company that will offer you both – come join us!

fedexishiring.com

Laurenne Hom

25 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.

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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.

please recycle

Read us online at Memphishealthandfitness.com

NEW LOCATION

NOW OPEN

LET US CLEAN UP THAT SMART MOUTH!

Dr. Jessica Jordan, DDS

Dr. Daniel Bird, DDS

431 S. Highland Suite 115 Memphis, TN 38111 crosstowndentist.com • 901.512.5321

STAR TING LINE

6 FACTS FOR HEART HEALTH MONTH

1. The heart pumps about 2,000 gallons of blood every day.

2. The first successful open-heart surgery was

performed in 1893 by an African-American surgeon in Chicago practicing at the U.S’s first interracial hospital (that he founded).

3. Your heart listens! Music can speed up or slow

down your heart rate. Pump up a crowd with a fast-paced song or calm yourself with slow, relaxing music.

4. A broken heart is real. While similar in feeling to

a heart attack, it occurs during a rush of stress hormones from an emotional or physical event.

5. The blue whale has the largest heart of any mammal (around 1,500 pounds).

6. A heart attack occurs every 40 seconds in the United States.

2020 reinvigorated a movement for social justice, which many of us in the Mid-South took to heart. While we hoped 2021 would be a clean slate, we can’t ignore that discrimination, inequality, and prejudice are still the reality for many. And because of that, the achievements and influence of African-Americans can often be overlooked. Black History Month reminds us to celebrate successes and recognize the powerful role Black people have played in shaping our history and culture, especially in Memphis.

GOT FIT PHOTOS? Send to amy@memphishealthandfitness.com and you may be featured in the next issue of H+F! 6

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LIVING WELL

By Shannon Finks, Pharm D.

What You Need To Know About The COVID Vaccine process has been carried out with this SARS-COV-2 vaccine, just at a much faster pace. SAFETY and EFFICACY are still top priorities, but we do lack long-term data for the COVID vaccine given we’ve just started. However, we have two decades of efficacy and safety data for other mRNA technologies.

How long does it take to develop immunity after the vaccine and how long does it last?

Immunity takes a few weeks to develop after any vaccine. The Pfizer BioNTech vaccine has been reported to be 54.2% effective approximately two weeks after receiving the first dose and 95% effective one week after receiving the second dose. The Moderna vaccine has been reported to be 80.2% effective two to four weeks after receiving the first dose and 94.1% effective two weeks after the second dose. We are unsure of how long immunity lasts right now because data only exists for how long trials have been going on, which is limited to months, not years. Therefore, it is very important to still adhere to social distancing protocols, proper hand hygiene, and wearing masks.

Who can get the vaccine?

As we forge through this pandemic, new concerns arise every day.

Now that the COVID-19 vaccine is becoming available, you may be either hopeful or skeptical of its implications. Most people waffle between the two. Let’s walk through what we know so far.

Both the Pfizer BioNTech and Moderna vaccines are available in the United States under an Emergency Use Authorization (EUA) granted by the FDA. This authorization allows the use of unapproved products in emergent situations if there are no approved products currently available. The manufacturers are required to perform clinical trials, consisting of three phases, to determine the safety and efficacy of the vaccine. For an EUA to be granted, the benefits must outweigh the risks of receiving the vaccine during the third phase of the clinical trial. Because of this, information regarding the vaccines may change as new information is gathered.

How can we trust this vaccine with such an expedited approval process?

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Although the research process was expedited for the specific SARS-COV-2 vaccine, scientists have been studying mRNA vaccines for almost two decades. The same rigorous approval

The trials leading to EUA included patients with a wide range of ages, racial and ethnic backgrounds, and comorbidities. Currently, the Pfizer BioNTech vaccine can be given to all patients 16 or older, and Moderna can be given to those 18 and older. More data is needed to confirm the potential risks and benefits of giving the vaccine to pregnant and immunocompromised patients.

However, the CDC currently supports the use of the vaccine in these two patient populations.

Can you get sick from the COVID-19 vaccine?

Neither the Moderna or Pfizer BioNTech vaccine use the live SARS-CoV-2 virus. They are mRNA vaccines which basically “tell” our cells how to display immunity towards the virus. Because of this technology, these vaccines cannot give you COVID-19.

What are the expected short-term adverse effects with COVID-19 vaccination?

Patients may experience short-term adverse effects following vaccination. Commonly reported side effects include fatigue, headache, fever/chills, and mild to moderate pain/soreness at injection site. Side effects typically resolve in 1–2 days. More information regarding adverse effects will be provided as more patients receive the vaccine. It is encouraged to report all adverse effects to the Vaccine Adverse Event Reporting System, which can be found at Vaers.hhs.gov.

LIVING WELL

Can I just receive the 1st dose?

It is very important to adhere to vaccination schedule and receive both doses of the SAME (21 days for Pfizer, 28 days for Moderna) vaccine for maximal immunity benefits. The vaccine works by teaching our body to recognize and fight the virus. The first dose is a “primer” to set the groundwork of fighting the virus, and the second dose is a “booster” to enhance the immune response in place.

Should someone who has already had COVID-19 get vaccinated?

Exceptional Medical Care from the area’s most innovative clinic.

There is still more data needed to determine the benefit of vaccine in patients who’ve recently had COVID. There are no risks from the vaccine after previous infection, however, it may be reasonable to refrain from vaccination until after 90 days, as reinfection during this time is rare.

Why should you get the vaccine?

The vaccine does no good if it remains in freezers… Getting the vaccine will protect you, your loved ones, co-workers, and friends from contracting or will reduce the severity of illness from COVID-19.

It is an extremely IMPORTANT TOOL in ending this pandemic!

When and where can I be vaccinated?

The vaccine rollout has been slower than originally hoped. The Health Department is currently taking reservations for front-line health care workers and for those who are over age 65. President Biden has also indicated that he will mobilize more vaccine in his first 10 days in office with the plan of immunizing more at risk groups. Soon the vaccine should be available at major pharmacy chains as well as other registered vaccination centers, like ours at ZüpMed. I received my first dose of the Pfizer vaccine as a front-line healthcare worker in December and my second dose just this past week. I’m here to support that the benefits outweigh the risks of vaccination, and I look forward to the day when we can be a bit more free to work, exercise, and live because of improved health and immunity.

“Emergency Use Authorization for Vaccines Explained.” United States Food and Drug Administration. November 20, 2020. Fda.gov/vaccines-bloodbiologics/vaccines/emergency-use-authorization-vaccines-explained

Shannon W. Finks, Pharm.D. is the President and Director of Clinical Pharmacy Services of ZüpMed. She is a Professor of Clinical Pharmacy at the University of Tennessee College of Pharmacy in Memphis. She has practiced and taught in private hospitals, Veterans Administration (VA) hospitals, and academic institutions in cardiovascular and other drug therapy for over 20 years. She has additional certifications in Applied Pharmacokinetics and Pharmacogenomics. ZupMed On Demand Concierge Medical Care is located in Laurelwood Shopping Center 4576 Poplar Ave. Call 901.701.7010 or visit Zupmed.com

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• “On demand” at $155 per visit.

Membership starting at $30/month.

Laurelwood 4576 Poplar Ave. | Memphis, TN 38117 901.701.7010 |

zupmed.com 9

LIVING WELL

By Daniel Bird, DDS

The Link Between Healthy Gums and a Healthy Heart Eating healthy and exercising are wellknown ways to stay healthy. On top of that, it’s common knowledge that smoking is bad, and sugar causes cavities in teeth.

However, many people don’t know that gum disease, also known as periodontal disease, can be identified in many people with coronary artery disease.

The bacteria that lead to the breakdown of the gums, teeth, and the bone that holds the teeth in place can also be responsible for the narrowing and hardening of the arteries of the heart. The gums are very vascular, meaning they are full of blood vessels.

Your mouth is full of bacteria. If you disrupt the gum layer even a small bit, bacteria can enter your bloodstream, which can go anywhere and trigger inflammation throughout the body.

Inflammation is one of the major factors that cause damage to blood vessels, including those found in the heart.

Many might think that the mouth and heart don’t have much in common, but increasing evidence suggests they may be more closely linked than once thought.

Researchers suspect that the certain bacteria present in patients with gum disease can travel throughout the body, triggering inflammation in the heart’s vessels and infection of the heart valves.

Several studies have shown that periodontal disease is associated with heart disease. While a solid cause and effect relationship has not yet been definitively proven, research has indicated that periodontal disease most likely increases the risk of heart disease.

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Scientists believe that the inflammation caused by periodontal disease may be responsible for that association. In addition, periodontal disease can also exacerbate existing heart conditions.

The good news is that preventing and treating mild gum disease (gingivitis) is very straight forward. Regardless of the condition of your heart, it is important to have regular dental cleanings as they are an important part of the overall preventive care strategy.

If you have not been to a dentist in a while, do a quick self exam in front of a mirror.

While many of the symptoms don’t appear early on, there are several noticeable warning signs: • Red, swollen, or tender gums • B leeding while brushing, flossing, or eating hard foods • Receding gums • Loose and/or separating teeth • Persistent bad breath If you notice any of these symptoms, go see a dentist. Be sure and discuss with him/her any family history of heart disease.

Dr. Daniel Bird is the owner of Crosstown Dental Group (CDG). He’s passionate about dentistry, loves people, and loves to challenge the common perception of how dentistry should be practiced. With the most current technology and training, Dr. Bird provides world-class dentistry in an amazing facility in Midtown as well as their new location at Highland Row. For more info, visit Crosstowndentist.com. Visit their locations at 1350 Concourse Avenue, Suite 446 and 431 S. Highland Street, Suite 115.

MEMBERS ELIGIBLE FOR HOUSE CALLS BY A REGISTERED NURSE

WELCOME TO FIST BUMP SEASON IT’S THAT TIME OF YEAR AGAIN. WE’RE ALL BEING A LITTLE MORE CAREFUL THESE DAYS AND HOUSE CALLS MAKE THAT A BREEZE. BECOME A PRO HEALTH MEMBER AND WE’LL COME TO YOU!

We also should all focus on the important global movement toward strengthening our own immunity and taking responsibility for our own individual health. One thing we know about any illness is that an optimized immune system is your best defense.

We see house calls as a major benefit to community health. If we can see patients at home we think this is highly beneficial to the health of individuals and the community at large. When we make house calls, we strive to keep our patients safe in their homes and take all precautions we would take in the clinic.

3445 Poplar Ave #18 Memphis, TN 38111 901-417-6551 prohealthmemphis.com 11

LIVING WELL

By Shankho Ganguli, MD

7 Tips to a Healthier Heart in 2021 1. Move more!

Modern lifestyle and the ongoing pandemic have made it increasingly difficult for us to lead an active lifestyle. If you have a desk job, I recommend taking a 5–10 minute walking break every hour you work.

This will not only make you more productive but also help you get 30– 60 minutes of walking in during the days.

2. Eat healthier by saying no to sodas.

With all the temptations and advertisements around, it is a wonder anyone can keep those pounds off.

Start by cutting down on all sodas, which are the largest source of empty calories in an average diet.

3. Aim for a healthy weight.

This is usually a BMI between 18–25.

The key to achieving this lies in the above two steps. Abdominal fat is a risk factor for heart disease, and the best way to stave that off is to maintain a healthy weight. Being overweight and obese not only leads to heart disease but also other risk factors for heart disease such as diabetes and hypertension.

4. Stop smoking and avoid second-hand smoking.

As the holiday season has come and gone, many often wonder how to get back on track. ”How do I get rid of the few pounds I put on over the holidays?” It is a question asked seemingly every year in the throes of winter.

While weight loss can be very important for health, most are often guilty of asking too much too quickly from themselves. Focusing on one area, such as heart health, can lead to overall weight loss and better physical condition. As a physician who hears these concerns from family, friends, and patients regularly, I would like to share with you a few 12 tips that will make achieving your goal a bit easier.

This one is big! Numerous studies have shown that smoking leads to a multiple fold increase in heart disease, stroke, cancer, and many other chronic illnesses. Smoking can be very addictive, but according to research, the more times you try to quit, the higher your success rate will be. The adage “If at first you don’t succeed, try, try, try again” truly applies in this case.

LIVING WELL

5. Prevent or control your risk factors for heart disease.

The two most common risk factors are diabetes and high blood pressure. If you have been diagnosed with either one, it is important that you follow up with your doctor closely to keep them under control. It can be difficult to tell when your disease is not under control as you may not feel poorly. It is important to follow up with your doctor who will help keep you on track so that you can continue to enjoy your life to the fullest.

6. Worry less.

This is advice that applies to all aspects of life but especially for prevention of heart disease. Stress increases inflammation in your body and it increases blood pressure. Sudden extreme stress can even lead to heart attacks! To de-stress, find time for things you enjoy during a busy schedule. Make time for yourself and consider meditation. I find it helpful to take five minutes even in my busiest days to close my eyes and center myself.

7. Sleep in.

According to research, those who sleep less than six hours have a higher risk of heart disease than those who don’t. Most people feel well rested and perform their best with 7–8 hours of sleep. Remember your body and especially your heart is working nonstop throughout the day. Sleep is when your body recharges itself for the next day. Do not neglect it.

It is easy to get wrapped up in work and other obligations once the holidays are over. We have many effective treatments for heart disease, but preventing it in the first place should be your priority.

It’s cheaper and it’s the best treatment we have! If it is too difficult to follow all of the above tips, start with the ones that you know you can achieve and slowly add on the others as you see yourself progress. If you follow these tips consistently, you will be well on your way to a happier and healthier heart in 2021!

Dr. Ganguli is a third-gen physician who has grown up in Memphis and is excited to return home to serve his community.

After completing medical school at UT Memphis, he did his residency and fellowships in the Midwest and the East Coast.

He is passionate about valvular heart disease, coronary artery disease, and peripheral vascular disease. He completed a dedicated year of structural heart disease and endovascular fellowship, where he specialized in minimally invasive heart valve repair and replacement. He also specializes in percutaneous aortic aneurysm repair, among other advanced endovascular procedures. For more information call 901.271.1000 or visit Sterncardio.com

Stern Cardiovascular welcomes

Dr. Shankho Ganguli Dr. Ganguli is accepting new patients at 6027 Walnut Grove Rd. Suite 112 38120.

Please call 901-271-1000 to schedule.

sterncardio.com 13

LIVING WELL

10 Ways to Effectively Communicate With a Partner Once a relationship is past the “honeymoon phase,” it’s easy to fall into a routine and relax the effort that was put into dating.

Good communication habits are critical to maintaining and strengthening a relationship but are often overlooked. Strong relationships often require ongoing work.

Good communication can prevent or lessen conflict, making it vital in a strong partnership. Here are some tips to effectively communicate with a partner.

Identify your love languages Not everyone communicates love in the same way. “Love languages” refers to the 1992 book, “The Five Love Languages” by Gary Chapman, which outlines the five main ways people prefer to express love in a romantic relationship. The languages are words of affirmation, quality time, receiving gifts, acts of service, and physical touch. It’s likely that you and your partner don’t have the same preferred language, which could cause misunderstandings and feelings of being unappreciated. Discuss love languages (or take the quiz online) and ask your partner what makes them feel most appreciated to understand how to show them affection in a way that helps them feel loved.

Be present This is particularly important for couples who either have children or varying work schedules that make it challenging to prioritize quality one-on-one time that isn’t impacted by exhaustion. If it is feasible to do so, make an effort to actively “date” your partner, even if you’re married or settled in your relationship. If that means hiring a babysitter or leaving kids with an in-law, do it! Presence is essential for good communication with a partner. You don’t have to wait for an anniversary or Valentine’s Day to celebrate your love. In fact, a date night “just because” may make it feel even more special.

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Don’t assume Don’t assume your partner knows everything about you. They probably don’t know all of the things that make you upset, and assuming they do can lead to resentful behavior and harmful passive aggressiveness—intentional or not. Even after years of being a couple, there are always things to uncover and ways to deepen understanding.

Appreciate them There comes a point in most relationships where partners can take each other for granted and perhaps even assume (cough, cough) the other is appreciated. This is especially apparent when couples fall into

traditional gender roles and become oblivious to the other’s work. Take the time to notice your partner and actively thank them for their contributions to your life together, even if it’s as simple as taking out the trash or doing the laundry.

Talk about your sex life It can be uncomfortable to openly discuss your preferences with a partner out of care for their feelings. Still, those conversations can help you both get on the same page about what you like and, therefore, feel more fulfilled. It is also important to discuss insecurities about sex. This is normal with aging couples who may need to try new things due to sex-related

LIVING WELL

difficulties, like personal lubricants or ED medication like Viagra, to maintain their romance. The next time you head to the bedroom, try discussing your desires.

Make small talk Small talk is often overlooked because it comes so naturally. It’s common for small talk to revolve around work stresses, especially after a long day, but asking how your partner is feeling, rather than how their workday was, can spark powerful conversations that bring you closer together.

Ask them questions Go beyond small talk! Sometimes it feels like partners know everything there is to know about each other. Asking the other person questions builds intimacy by showing that you are genuinely interested in them. If you’re lost, some fantastic things to ask are what your first impressions of each other were or how you knew you were in love. It’s also a great idea to consider a conversation prompt game like Table Topics cards, which can help guide your discussion on a date night.

Compliment each other The power of a well-intentioned compliment is well known, but you might forget to regularly extend them to your loved ones.

Continuing to flirt past the dating phase can make a huge difference in a relationship and can do wonders for your partner’s confidence and self-esteem. They’ll likely return the favor too!

Discuss stressful situations beforehand If you and your partner foresee a stressful situation, discussing your expectations beforehand in a calm environment can subdue anxiety and prevent unwanted reactions from bubbling over. For example, meeting in-laws is a source of stress for many couples.

Discussing what to expect beforehand and what topics to avoid can help alleviate stress and possible arguments.

Practice Good communication in a relationship is an ongoing practice; it’s not often an innate skill. Your efforts should be well-intentioned.

The more you practice communicating with your partner, the stronger your relationship will become.

You can’t mask our commitment.

Behind the masks, the gloves and the gowns, you’ll find the same commitment to your health. And the same dedication to your safety. So you can step through our doors with confidence. The world may have changed. But at Methodist Le Bonheur Healthcare, our world still revolves around you.

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

Rajesh Kabra, MD 15 20-MLB-108_AD_8-25x5_MemphHF_Kabra.indd 1

1/13/21 11:56 AM

MEMPHIS FIT

Pushing Limits and Inspiring Others With a Heart Defect

By Kelsey J. Lawrence Photo by Tindall Stephens

At just nine months old, Ryan Stephens was undergoing heart surgery to correct a defect called tetralogy of Fallot. It’s a rare condition caused by a combination of four heart defects that are present at birth. Now the 35-year-old nurse practitioner is working with kids and adults to show them that such diagnoses should not hold them back.

Ryan is an integral member of the Le Bonheur Mid-South Adolescent-Adult Congenital Heart Disease team, which was established to help children living with complex congenital heart disease transition into adulthood and continue receiving the care they need.

As a teenager heading off to college, it’s a program Ryan could have benefitted from had it existed at the time.

“When I graduated from high school, I saw a cardiologist before I went to college and I didn’t see another one until I was 23 or 24,” he explains. “If I had not been a self starter, I probably wouldn’t have done anything unless I had a symptom or a problem.”

Ryan says he’s fortunate that he didn’t require subsequent surgeries after the initial correction he had as a baby, but that’s not the case for most people born with the same condition.

“Many people with that diagnosis have multiple surgeries for it,” he says.

Ryan still has regular appointments with his own cardiologist, Benjamin Rush Waller III, MD, director of the Adult Congenital Heart Disease Program. Being a patient of the program himself makes Ryan a trusted ally and advocate for other patients enduring the same tests and lifelong heart monitoring.

“I know my experience is different than theirs, but it’s not that different,” he says. “I get it when they’re upset. I get it when they’re frustrated. I get it when they’re depressed. I get it when they have to take a medicine they don’t want to take. I get it when they have to come in and take these tests, and I get it when they have to spend $2,000 on an echocardiogram, which is really frustrating. If it helps them at all to see someone who understands, then that’s worth it.”

Despite his early diagnosis, Ryan has lived life pushing the limits. He played sports throughout childhood, and it wasn’t until he wanted to join the seventh grade football team that he truly understood he was different.

“It was one of those crushing moments as a middle school kid when you’re just trying to fit in and just trying to be like everyone else,” he recalls. “It’s the one thing in Alabama that you’re supposed to do in high school, and they wouldn’t let me.”

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MEMPHIS FIT

Ryan didn’t stay sidelined for long. He played baseball instead and made the basketball team his senior year. He even went on to play baseball at Harding University, where he attended nursing school and met his wife, Laura.

“I naturally learned that’s total bull. That was just me trying to protect myself and not be vulnerable or worry about someone being better than me because I’m naturally competitive in general.”

Now, as a husband and father of two, Ryan continues to show his patients what’s possible. He has run several marathons and is training to compete in a full IRONMAN in 2022.

Before COVID, he did boot camps with a men’s group called F3 in Overton Park. After things started shutting down, he and a few guys from that group who live in the same neighborhood continued working out together. They do a mix of things like cycling, running, boot camp workouts, and month-long challenges. It’s that competitive nature that has pushed Ryan to stay active over the years.

“I’m capable of doing so much more than I think that I’m capable of doing. It’s the reason I do some of these silly things. If I can do it, maybe somebody else will think they can do it too.”

Ryan used to subscribe to the idea that working out was best as a solo activity and convinced himself that it was more enjoyable that way.

“If I can do it, maybe somebody else will think they can do it too.”

Now, he stresses the importance of physical activity for overall health and wellbeing despite the obstacles many may face. He knows what it does for your self worth and value. In addition, the endorphins and dopamine response that come from being active, being in nature, and breathing fresh air can change the way you engage with the world.

“A lot of people have different pre-existing and acquired conditions, but that just means there is something you have to consider when you choose to be active,” he says. “Everybody needs to be moving.”

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MEMPHIS FIT

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By Kelsey J. Lawrence Photo by Tindall Stephens

MEMPHIS FIT

Finding a Life Without Limits After Heart Surgery A diagnosis for Debbie Parrish, 58, didn’t come easy. The sudden pounding in her chest wasn’t in her imagination. It took two doctors and several tests before she would have any answers.

“I wore a heart monitor for 24 hours and nothing showed up, and I just thank God for Dr. Basco of Sutherland Cardiology because he wouldn’t stop there.”

Debbie was terrified to learn she had an aneurysm caused by a calcium buildup that narrowed her aortic valve, restricting blood flow to her heart.

“You hear the word aneurysm and you think, ‘I’m getting ready to die.’”

Debbie lived in the moderate range of risk associated with her condition for 15 years throughout which her doctor said she had just two limitations. She couldn’t let her heart rate get over 160 and she couldn’t press or lift more than 50 pounds. Despite her diagnosis, Debbie continued exercising and lived her life within these restrictions.

In October 2020, tests showed the calcification of Debbie’s aortic valve had increased and now placed her in the severe risk range. It was time for her to meet with a heart surgeon.

“I think about my grandchildren, and prior to this, I could have never picked them up over 50 pounds and now I can,” she says. “I want to be able to pick up my grandkids and swing them around and play and do all of those things. It’s exciting to me now.”

The former second-grade school teacher spends her retirement working as the studio manager at F45 Wolfchase, a gym owned by her best friend, Vanessa. Fitness is part of her daily routine, but Debbie says she made her health a priority long before it became part of her job.

“I’ve been working at this a long time. Being fit is not an emotional thing.

Being fit is a decision every single day.”

“That kind of freaked me out a little bit because, in my head, they’re getting ready to break my sternum and go into my heart,” she says. “And we’re looking at months and months and months of recovery.”

“My decision to have a stronger heart happened years ago,” she says. “When my cardiologist said, ‘Debbie, you have beautiful arteries,’ that’s not because I decided to do that last week or last month. I’ve been working at this a long time. Being fit is not an emotional thing. Being fit is a decision every single day.”

But because of the way Debbie had decided to live her life, she had options. According to her cardiologist, healthy eating and pursuing fitness meant she was in good condition and her heart muscle was strong.

As she gets older, Debbie cherishes her ability to easily do everyday things like work in her yard, play with her grandkids on the floor, and run with them at the park.

Instead of open heart surgery, Debbie and her surgeon decided she would undergo a less invasive procedure called TAVR (Transcatheter Aortic Valve Replacement). During the procedure, which only takes about an hour, a transcatheter heart valve is placed within the narrowed, calcified valve and expanded by way of a sheath that is inserted into the femoral artery in the leg.

Debbie went in for her procedure on Jan. 14 and was resting at home the very next day. For two weeks she had to be careful not to lift anything over five pounds.

Now, as a mother of four and grandmother of four with another due in March, all bets are off.

“For me at 58, I work hard in class at the gym so I don’t have to work hard in life,” she explains. “It’s a choice that I made. I’m also driven because of what I want my life to look like. I want to keep living.”

Without the procedure, Debbie’s doctors said she might only live for another two years. Now, instead of a time limit, her healthy choices and focus on fitness are the reasons she will be able to live a life with no limitations.

“I want to live life as passionately as I can. I thought I did before, but after this experience, I feel like I’ve been given this chance to make a difference and that God has let me live another day to make a difference for somebody and that’s what I want to do.”

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FIT COUPLE S Photo by Tindall Stephens

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FIT COUPLE S

Karli & Tim Watson

Ages: 31 and 31

How do you keep your partner motivated?

Zodiac Sign: Virgo and Capricorn

Karli: I try to make sure he gets his time at the gym. I try to take things away so he can do things he enjoys.

Kids: Ages 6, 4, 2, and 1 How long have you been in relationship?

We will be married 8 years this May.

Tim: I encourage Karli to do things that add to a healthy lifestyle and things that are effective for her to reach certain goals.

I try to lead by example.

Meet Cute: We met in college. Both of us were there for athletics. Karli played college basketball and Tim played college baseball. We went to a smaller school and had almost every single class together.

Best Fitness Advice:

How we stay fit together: We used to do this in many creative ways before we had kids. Anything fitness related we would do together. Now we involve our kids in a lot of our activities and try to be very intentional to make sure we’re all moving and enjoying the fresh air whether that is a walk, exploring a trail, or riding bikes. We take advantage of the YMCA’s childcare as often as we can. We usually do different workouts because Tim goes early before work, and Karli has to schedule around homeschool and the kids.

We love special occasions when we can get in a good workout together, but those don’t happen as often as we would like.

Tim: Do not sacrifice form. Fitness is 90% nutrition, and what you put in your body matters.

Date Night: This almost always involves good food and some time to walk and talk with just some one-on-one time. We also love our movie nights curled up at home. With little ones, any time together is a gift and can feel pretty special.

Tim: I pray for her every day. I try to serve her and find ways to help take a load off of her as much as I can. I fail at this sometimes, but I want her to feel appreciated for all she does.

Best relationship advice you’ve had: Marriage is about Holiness not Happiness.

What you argue the most about: They are usually very pointless arguments where we just have to remind one another that we’re on the same team. Usually intentional communication and a soft heart can make a world of difference.

Karli: Nutrition is key in overall wellness.

Find ways to move that you enjoy and are effective for you. Lastly, hard is not always bad.

Favorite body part on your partner: Karlie: His big hands and shoulders.

Tim: The appropriate answer is her strong legs.

How do you support your partner: Karli: I continually pray for him. I am always trying to set him up for success by taking things off of his plate. I try to be vocal in my appreciation of him and who he is.

What is your partner’s greatest strength: Karli: His willingness to admit his wrongs and his humility.

Tim: Her perseverance and willingness to do the hard work. She is driven and stubborn, and if she puts her mind to something she will do the work.

Best way to make up after a fight: Some actions to back up the sincerity of the apology and some intimacy.

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FIT COUPLE S Photo by Tindall Stephens

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FIT COUPLE S

Cedric & Toya Rodgers Ages: 51 and 49

How do you keep your partner motivated?

Zodiac Sign: Libra and Leo

Toya: I get up first and put on my workout clothes and he follows.

Kids: Carlos (32), Mikesha (29), LaMario (28), and Cedric, Jr. (23)

Best Fitness Advice?

How long have you been in relationship?

Dated 8 years and married 21 years.

Meet Cute: We met through a mutual friend.

How we stay fit together: We run together at least 4 times a week and Toya does a HIIT solo workout once a week.

Date Night: Our favorite thing to do on date night is to go to a fancy restaurant or stay home and watch movies with a special meal.

Best relationship advice you’ve had: Pray, communicate, and keep others out of our business.

What you argue the most about: Whether we should run on the treadmill or outside. Cedric is always cold!

Best way to make up after a fight: Apologize and don’t hold a grudge.

Toya: Don’t be fit for anyone but yourself.

Cedric: Don’t compare yourself to others.

Favorite body part on your partner: Toya: His chest and arms.

Cedric: Her small feet. We call her quick feet. And her butt.

How do you support your partner?

Toya: I always tell my husband I am proud of him for embracing this healthy lifestyle.

I never thought my husband would ever run and/or workout.

Cedric: I always tell my wife how she inspires me on this health journey. I encourage her ideas and things she wants to accomplish.

What is your partner’s greatest strength?

Toya: He is selfless and loyal.

Cedric: She is a woman of her word. She is also a great mother, grandmother, daughter and sister. Very supportive of her family.

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FIT COUPLE S Photo by Tindall Stephens

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FIT COUPLE S

Daisha & Ulrich Morris Ages: 24 and 27

How do you keep your partner motivated:

Zodiac Sign: Virgo and Scorpio

Daisha: By doing it together so we both can keep each other accountable for our goals.

Kids: Malayah (4) and Makhi (2)

Ulrich: By lifting her up in prayer.

How long have you been in relationship?

We have been married for 4 years and been together a total of 7 years!

Best fitness advice:

Meet Cute: We met on Instagram.

Ulrich: Stay consistent and you will see improvement.

How we stay fit together: We love working out at Hotworx doing hot yoga, rowing, and spinning. We try to go every day and then we pick the kids up from daycare. It’s very therapeutic to sweat and feel rejuvenated.

Daisha: Write down your goals, always remember why you started!

Favorite body part on your partner: Both: Legs How do you support your partner:

Date Night: We love going to dinner at a nice restaurant. Some of our favorites are: Ruth’s Chris, Capital Grille, Flemings, and Stoney River. We definitely love to get dressed up!

Daisha: Always giving him encouraging words and asking if I can have input on an important decision so he can have a second opinion.

Best relationship advice you’ve had: Always communicate with your partner and keep family out of your relationship!

You can forgive, but they won’t!

What is your partner’s greatest strength:

What you argue the most about: Who’s cooking that night!

Ulrich: By doing everything together.

Daisha: His faith In God. Ulrich: She doesn’t give up. She keeps going.

Best way to make up after a fight: Watching a movie together or a gift.

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FIT COUPLE S Photo by Tindall Stephens

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FIT COUPLE S

Wes & Casey Nelson Ages: 39 and 42 Zodiac Sign: Capricorn and Aquarius Kids: Bailey Nelson (13), Brady Nelson (7) How long have you been in relationship?

9 years Meet Cute: We both worked together at the Side Porch Restaurant. Wesley was a cook and Casey was a waitress.

How we stay fit together: We train together 6 days a week and we keep our meal plan consistent because Casey meals preps every Sunday. We train a major muscle group daily and do the exact same workouts. We work out at our gym, Hustle House, or ATC Bartlett if we need a change of pace.

Date Night: While we prep for shows, we rarely eat out. Otherwise, we enjoy dinner and a band with friends at Lafayette’s or get a steak at Firebirds.

Best relationship advice you’ve had: Put God first. Work hard. Show each other grace. Approach life as a team. Always be honest.

Best way to make up after a fight: We’ll keep it classy and say “Go to the gym together.”

How do you keep your partner motivated?

Wes: Remind her of the goals she set and always be there for her.

Best Fitness Advice?

Casey: Make healthy eating and exercise a non-negotiable EVERY day. Like brushing your teeth, it can’t be optional.

Wes: Even if you fail today, keep pressing forward. Tomorrow is a new day.

Favorite body part on your partner?

Casey: His chest.

How do you support your partner?

Casey: In my opinion, a wife is an equal partner, therefore I go to work every day just like he does. Marriage is 100/100 not 50/50. We both go all-in. Every day.

What is your partner’s greatest strength?

Wes: Her work ethic.

What you argue the most about: What we’re going to eat, but we never fight. We just discuss everything passionately.

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FOOD+NUTRITION

By Jeff and Whitney Trotter

How COVID Has Impacted Communities of Color

And How We Can Move Forward

Communities of color are disproportionately affected by public health emergencies like COVID-19. The COVID Tracking Project estimates that African-Americans have died at 1.6 times the rate of white people in the United States.

However, it’s more than that. According to the U.S. Department of Health and Human Services, social determinants of health include safe housing, transportation, racism, discrimination, violence, environmental hazards, and income. The pandemic’s effect on these has impacted the most vulnerable of Memphians.

Physical Wellbeing Communities of color have a much different experience when seeking to take care of their physical health. They can face discrimination, lack of access to culturally competent care, and perceived medical bias.

Spiritual, Mental & Emotional Health Communities of color often turn to religion to cope, find a sense of belonging, refuel emotionally, and get financial support. There are over 2,000 churches of many different faiths in the Mid-South!

Given the risk of congregating in person, many people are struggling without a much needed support system. Stress has a major influence on overall health, and combined with complex trauma, it can contribute or be at the root of many health issues

Whitney Trotter is a registered dietitian, nurse, and certified yoga teacher. With Rachel Haaga, she helped cofound Restore Corps, an anti-trafficking organization.

Whitney also is the owner/co-founder of Bluff City Health, a Memphis-based private practice focusing on nutrition and health for those with chronic disease, eating disorders, and disorder eating. Follow her @Whitneytrotter.rd or visit Whitneytrotter.com

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Jeff Trotter is a pastor at Hope Church Memphis and founder of the clothing brand, Bend Dxnt Break, which emphasizes the importance of prayer and social activism.

Follow him on Instagram @bend_dxnt_break or visit Benddxntbreak.com

FOOD+NUTRITION

like heart attacks, strokes, diabetes, hypertension, depression, anxiety, and disordered eating.

According to the CDC, African-Americans between the ages of 18–49 are twice as likely to die from heart disease than white people. African-Americans ages 35-64 years are 50% more likely to have high blood pressure as well.

Many places of worship have transitioned to some form of hybrid worship, offering some online opportunities mixed in with limited physical onsite hours as well. Check in with your place of worship to ask about different spiritual or growth groups, COVID-friendly volunteer groups, or even zoom studies!

Beginning to Heal With Nutrition While nutrition can’t solve all the problems of the pandemic, eating well, getting adequate sleep, and reducing stress are places to start to nurture your health during a bad situation.

When it comes to good nutrition principles, it’s best to focus on consistency, variety, and balance. Many black folks were taught that cultural foods were bad or too high in salt, or too heavily processed. The misconception of black soul food not being healthy has led many African Americans to eat foods they don’t culturally like or identify with. In a time when comfort is key, keep balance in mind.

Consistent nutrition intake and decreasing restrictive behaviors have shown to help improve quality of life. Instead of focusing on removing things from your diet, focus on what can be added.

Eating more fruits and vegetables will help provide vitamins, minerals, and fiber. While this sounds easy to do, income, food deserts, and lack of access to fresh produce are still issues for many in Memphis. Take advantage of community gardens and farmers markets when accessible.

Moving Forward Gentle movement has been shown to help decrease insomnia, strengthen cardiac output, and help with muscle building. Mindful or gentle movement can have a positive impact on reducing stress and improving mental health. Transportation and accessibility can be an issue for marginalized communities of color.

There are many opportunities in and around the area to move and be active while practicing social distancing. A few are listed below: • Roller skate when the weather warms up • V isit Shelby Farms or Shelby Forest and take advantage of the walking/hiking trails • Walk or ride bikes across the Greenline • Walk or ride bikes downtown or on Mud Island

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FOOD+NUTRITION

Six amazing entrepreneurs, chefs, and creators who have made a delicious contribution to the Memphis food scene share their favorite healthy recipes.

By Quavisa Henderson

Juicing can be a wonderful way of getting more nutrients. If you’re just starting out, the first thing you need is a juicer. There are three kinds of machines: centrifugal (fast), masticating (slow), and cold-press.

All come at different price points with pros and cons. Find your preference!

Cucumbers and celery are a great place to start to incorporate the benefits of green juice. Both are packed with water, making them excellent candidates for juicing.

Green apple adds tons of sweetness and fruity flavor. This recipe is super refreshing, hydrating, and easy to make!

p U e c Ju i

! t e i D Your

Prep Time: 7 minutes | Makes: 12 ounces Ingredients: q 2 cucumbers (peeled) q 4 kale leaves q 3 green apples (cored) q 1 cup spinach q 1 celery stalk Instructions: Wash produce thoroughly. I recommend a rinse of 50% water and 50% apple cider vinegar. Chop them up to fit them in your juicer and process. You’re ready to go!

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Quavisa Henderson is a Licensed Practical Nurse and the owner of ElectroLyfe Juice Bar. Her goal is to inspire healthier habits and positively impact the lives of those in communities who suffer from limited access to nutritious foods. To learn more about, call ElectroLyfe Juice Bar at 901.244.6727 or visit Electrolyfejuicebar.com

Nutrition information per serving: 241 calories, 18g protein, 4g fat, 59g carbs, 11g fiber

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FOOD+NUTRITION

By Marisa Baggett

Red Pepper & Chickpea Salad from Zayde’s NYC Deli This salad is one of our most requested deli sides. It pairs just as well with a sandwich as it does with a nice dinner.

The best part? It comes together very quickly with ingredients you most likely already have on hand.

Prep Time: 10 mins | Makes 4 Servings

Ingredients: q 1 15 oz can chickpeas, drained and rinsed q 1 cup roasted red bell peppers, sliced q 1 cup shredded carrots q 2 stalks celery, minced q 2 cloves garlic, minced q 3 sprigs parsley, stems removed and chopped q ½ small yellow onion, minced q ¼ cup extra virgin olive oil q ¼ cup lemon juice, freshly squeezed is best q 2 Tbsp honey q 1 tsp cumin q P inch of salt q P epper to taste

Directions: In a medium bowl, toss together the chickpeas, roasted red bell peppers, shredded carrots, celery, garlic, parsley, and onion. Pour the extra virgin olive oil, lemon juice, and honey into the bowl and toss well. Season with the cumin, salt, and pepper.

For best results, cover the salad and refrigerate it at least 1 hour before serving to allow the flavors to marinate. Salad will last refrigerated for up to 3 days.

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Marisa Baggett is the chef/owner of Zayde’s NYC Deli, which specializes in kosher artisanal deli foods. For menus, ordering information, and weekly specials, visit Zaydesnycdeli.com

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FOOD+NUTRITION

By Chef Phillip Dewayne

Salt + Pepper Scallops With Herb Aioli from Park + Cherry Ordering scallops at a restaurant is so 2019. However, cooking scallops at home is a little luxury you shouldn’t pass up. Here’s a secret, they cook fast and aren’t hard to make at all. Try this indulgent recipe, plate it up chef-style, and savor every morsel. Order up!

Prep Time: 10 minutes | Cook Time: 4 minutes | Makes: 4 Servings

Herb Aioli Ingredients: q 1 cup mayonnaise q 2 Tbsp lemon juice q 2 Tbsp fresh parsley, chopped q 1 tsp extra-virgin olive oil q S alt and pepper, to taste

Bay Scallops Ingredients: q 1 ½ pounds bay scallops q 3 to 4 Tbsp extra-virgin olive oil q 2 garlic cloves, minced q S alt and pepper, to taste q 1 Tbsp fresh parsley, chopped

Chef Phillip Dewayne is the Chef/ Owner of Park + Cherry Cafe inside the Dixon Gallery and Gardens, Chef Phillip Dewayne Private Chef & Catering Services, and Recover Meals. With over 10 years in the fine dining industry, he honed his chops at Chez Philippe at The Peabody Memphis and at the Hotel Del Coronado in San Diego, CA. He specializes in French-inspired cuisine. A Memphis native, he has traveled the world providing exquisite culinary experiences to individuals, private events, corporate gatherings, and large-scale events throughout the U.S. and abroad. To book a private cooking lesson or to learn more about his weekly meal prep service, visit Chefphillipdewayne.com or call 901.602.9906

Directions for the Herb Aioli: Combine mayonnaise, lemon, salt, pepper, and parsley in a bowl. Stir until smooth and creamy. Set aside.

Directions for the Scallops: Rinse them thoroughly with cold water and pat them dry with paper towels.

In a large skillet, heat the olive oil over medium-high heat. Add the minced garlic and sauté for 2 minutes. Season the scallops with salt and pepper and add to the skillet. Cook over medium-high heat 34

until browned outside but barely cooked within, about 2 minutes per side. Transfer the scallops to a plate lined with a paper towel.

Let sit for 1-2 minutes.

Place a spoonful of herb aioli on one side of your plate. Then turn the spoon over and place the back of the spoon into the middle of the sauce and drag to the other side of the plate in a quick but controlled manner. This is known as a sauce “smear.” Using a slotted spoon, plate the scallops on your “smear.”

Garnish with your chopped parsley. Enjoy!

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FOOD+NUTRITION

By Chef Jewel Johnson

Fried Caulif lower from Sage Restaurant If it’s fried, it’s good. While not as rich as a chicken thigh or drumstick, cauliflower is full of nutrients and fiber. It’s a great option for vegetarians or vegans. Dish up a whole plate if you’re hungry, or serve it as an appetizer.

Prep Time: 10 mins | Makes 2 Servings

Chef Jewel Johnson started at Sage Restaurant in 2018. He has been cooking throughout Memphis for the last 30 years.

Sage Restaurant is located at 94 S. Main Street. It’s open for lunch, dinner, and brunch on select days. For more information, visit Sagememphis.com or call 901.672.7902

Ingredients:

Directions:

q 1 cauliflower

Prepare your deep fryer by setting it to 334F, or fill a pot with 3–4 inches of oil and set it over high heat.

q 2 cups of flour, divided q 1 cup of Beer (we use Memphis Made Junt Beer) q 2 tsp cayenne pepper q F rying oil q S alt to taste 36

Rinse your cauliflower, then trim it into bitesize florets that will cook through during the frying process. For the batter, combine 1 cup of flour, 1 cup of beer, and cayenne pepper. Put the other cup of flour in another bowl alongside.

Dip the florets in the mixture, then immediately dip them into the bowl of plain flour, then transfer to your fryer or pan.

If using a deep fryer, allow them to cook for 3–4 minutes until the bubbling slows down and the color is golden brown.

If using a pot, check the temperature of the oil before frying.

If you don’t have thermometer, then you can test with a spare piece of cauliflower.

Use a slotted spoon or tongs to remove batches of cauliflower from the oil. Let them stand for a minute, add a dash of salt, and enjoy!

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FOOD+NUTRITION

By Chef Tamra Patterson

Stuffed Poblano Peppers from Chef Tam’s Underground Cafe Delightful for vegetarians and meat eaters alike, these stuffed peppers are fulfilling and full of so much flavor. When I cook these at home, I use vegetables from my own garden and the freshness just takes this dish to another level!

It can be served alone, as an appetizer, or as a meal with a protein.

This recipe comes from Chef Tam’s Underground Cafe’s new meal prep kit. Check it out at Thecheftam.com/meals-2-go.

Prep Time: 35 minutes | Makes 3–4 Servings

Ingredients: q 2 cup canned black beans q 1 cup cooked lentils q 1 cup whole kernel corn q 1 small onion, finely chopped q 2 whole jalapeños, finely diced q 1 Roma tomato, diced q 1 /2 bunch of cilantro, finely chopped q 2 cups shredded cheddar, divided in half q 6 Poblanos, sliced in half and seeded (may sub bell peppers) q 1 packet of taco seasoning q 2 Tbsp olive oil Directions: Preheat oven to 350F. Combine all ingredients minus the oil and only half of the cheese to make a bean mixture.

Bathe peppers with oil and place on sheet pan.

Fill each pepper with the bean mixture and then top each with shredded cheese. Bake in the oven for 20 minutes and enjoy.

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Serve on a cool plate or in a small pan with citrus or bread as a garnish. Store leftovers in a tightly sealed, container and they will last up to a day and a half.

Chef Tamra Patterson (Chef Tam) was born and raised in Fort Worth, Texas. She is the owner of Chef Tam’s Underground Cafe and comes from a long line of cooks, bakers, and restaurant owners. The restaurant is now offering meal kits to go. Learn more at Thecheftam.com or 901.207.2595

FOOD+NUTRITION

By Chef Bala Tounkara

Vegan Saka Saka from Bala’s Bistro Saka Saka is a tradition that can be found in many parts of Africa.

Commonly made with cassava leaves, this version braises spinach, which is easier to find in the Mid-South. The recipe uses palm oil, making it a delicious vegan-friendly dish. You can garnish with dab of Pili pili, an intense spicy sauce for an authentic flavor.

Prep Time: 15 minutes | Cooking time: 2 hours | Makes: about 8 servings

Chef Bala Tounkara is a West African native and has been in the culinary industry for over 16 years. Through persistence and hard work, he rose from an employee dining room cook to a banquet chef, Chef De Cuisine, and Assistant Executive Chef at prominent restaurants. In 2019, he opened Bala’s Bistro, which offers traditional West African cuisine as well as American favorites with vegan-friendly options. Order take-out and learn more at Balasbistro.com or call 901.509.3024. It also offers a healthy meal prep service that can be tailored for those with dietary restrictions. Visit Bala’s Bistro at 2160 E Raines Rd.

Ingredients:

Directions:

q 1 cup 100% palm oil

Heat a large saucepan over medium high. Once hot, add the palm oil and onion. Cook until translucent (about 5 minutes), stirring occasionally.

Add the garlic and cook for another minute.

q 2 cups chopped yellow onion (about 1 large) q 1 /3 cup minced garlic (about 7 cloves) q 3 pounds of spinach leaves, fresh or frozen q 2 cups water q 2 tsp black pepper q 1 tsp salt q 3 tsp seasoned vegetable base q P ili pili hot sauce (garnish)

Stir in the spinach, water, salt, seasoned vegetable base, and pepper.

Bring the mixture to a boil, then reduce the heat and cook for 1 hour covered. Stir occasionally. After, take off the lid and cook for another 30 minutes, again stirring occasionally.

Taste and adjust seasonings to your liking and garnish pili pili hot sauce.

Serve it hot alongside rice and fried plantains, plantain fufu, or couscous.

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FOOD+NUTRITION

By Erin Dragutsky, MS, RD, LDN

3 Key Ingredients to Hearth Health February is national heart month. According to recent data from the CDC, cardiovascular disease is the leading cause of death for people of most racial and ethnic groups here in the United States. This translates to 1 in every 4 deaths, or 655,000 Americans per year dying from heart disease.

You might ask, what causes such high numbers? First, we can look at the risk factors. Individuals with heart disease usually have at least one of these three: high blood pressure, high cholesterol, or smoking. Other contributors are diabetes, an unbalanced diet, physical inactivity, and excessive alcohol use(1). While genetics can play a big part, lifestyle choices potentially have an even bigger influence on heart health. In fact, studies have shown that nutrition may be the most preventive factor of cardiovascular disease mortality(2).

HOW FOOD CAN IMPROVE HEART HEALTH The American Heart Association recommends a well-balanced diet full of fruits, vegetables, whole grains, and lean protein. It also recommends limiting highly processed foods, those high in added sugars, and alcohol. As well, it suggests eliminating tobacco and becoming physically active.

Seems pretty straightforward, right? Maybe, but for many, these recommendations mean changing a whole lot.

Let’s simplify this list and shift our focus to what we can ADD to what we’re already doing in order to improve our heart health.

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1 ADD FIBER As we now know, there are several nutrition interventions that impact heart health, but I would argue that fiber may be the most important one to consider. Studies show an inverse association between fiber intake and cardiovascular disease risk(3), which means more fiber leads to less heart disease.

Why might this be true? Adding more fiber into the diet helps to raise HDL (good) cholesterol, lower LDL (bad) cholesterol, and lower triglycerides—all of which impact heart health.

Where do we get fiber? Not just from Metamucil crackers! We get fiber from all of the plant foods we consume. This includes fruits, vegetables, whole grains (like brown rice and quinoa), legumes (like black beans), and nuts and seeds. The more whole, plant foods you consume, the more fiber you eat! Adults are supposed to get 25 to 30 grams of fiber per day, but the current average for Americans is only 15 grams(4). We know we have room for improvement. Review your typical daily food intake and ask yourself where you are lacking in fiber.

2 ADD OMEGA-3 FATS Adding these into the diet has been linked to increased HDL (good) cholesterol and lower triglycerides. Studies have shown that consumption of foods that contain omega-3 fatty acids decrease the risk of heart disease by half(5).

You’re probably familiar with omega-3 supplements, but have you thought about where you can obtain omega-3s from food? Fatty fish is an excellent source of EPA and DHA omega-3 fats. Think salmon, tuna, mackerel, sardines, anchovies, and herring to name a few.

We have plant sources of omega-3s as well, known as ALA, and these include ground flax seed, chia seeds, hemp seeds, and walnuts. Ground flax blends right in with oatmeal, chia seeds are a perfect thickener for smoothies, and hemp seeds provide a nice nutty flavor to salads. Our bodies can convert ALA to EPA and DHA, but not very well, so it is important to get a variety of EPA, DHA, and ALA in our diet to ensure adequate omega-3 intake(6). For those who follow a plant-based diet, supplementing with algae-derived omega-3 may be a great option for ensuring adequate intake.

Erin Dragutsky is the co-founder of 901 Nutrition, LLC and a licensed, registered dietitian in Memphis. Erin specializes in helping clients with eating disorders and disordered eating habits. She is passionate about helping clients ditch their diets for good, find food freedom, and develop a positive relationship with food. 901nutrition.com, 901.800.9526

FOOD+NUTRITION

3 ADD MOVEMENT Regular physical activity is crucial for the maintenance of heart health. Exercise regulates blood pressure, lowers LDL, increases HDL, lowers risk for diabetes, and so much more.

The recommendations for exercise are 150 minutes of moderate physical activity or 75 minutes of vigorous physical activity per week.

This means that if we could spend about 20 minutes per day doing some moderate physical activity such as a brisk walk, gardening, or a leisurely bike ride, we would be doing wonders for our heart health.

Of course, not every day is going to afford the opportunity for a 20-minute walk, so it is important to also consider that all moving, even the small efforts like taking the stairs or making extra trips to the car for your groceries instead of bringing them all in at once, can benefit your heart. The point here is that we start to move more.

FIND YOUR FOCUS Pick one of these areas to focus on to improve your heart health. If it’s fiber, consider adding a piece of fruit to breakfast. Or adding more fiber-rich snacks like carrots and hummus or apple with peanut butter. If it’s omega-3s, find a tasty salmon recipe or smoothie combo that includes your ALA-rich seeds like flax, chia, and hemp. And if it’s movement, look at taking the stairs or working towards a new PR in the gym.

Whatever it might be, know that making a few small additions can go a long way. February is American Heart Month, so what better time to reflect on how you can best serve your heart.

1. Cdc.gov/heartdisease/facts.htm 2. Mozaffarian D., Ludwig D.S. Dietary guidelines in the 21st century: A time for food. JAMA. 2010;304:681–682. doi: 10.1001/jama.2010.1116.

3. Wu Y, Qian Y, Pan Y, et al. Association between dietary fiber intake and risk of coronary heart disease: A meta-analysis. Clin Nutr.

2015;34(4):603-611. doi:10.1016/j.clnu.2014.05.009 4. Ucsfhealth.org/education/increasing-fiber-intake 5. Chaddha A, Kim E. Omega-3 Fatty Acids and Heart Health. Circulation. 2015. 132;22: 350-352. doi.org/10.1161/ CIRCULATIONAHA.114.015176 6. Ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/

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FOOD+NUTRITION By 901 Nutrition, LLC

Balsamic Roasted Veggies Prep Time: 15 minutes | Makes 6 servings

Ingredients: q 2 zucchini, chopped q 1 container sliced mushrooms q 1 bunch asparagus, trimmed ends and stalks cut in half q 1 red or yellow bell pepper, chopped q 1 sweet onion, chopped q 2 Tbsp extra virgin olive oil q 3 Tbsp balsamic vinegar q 1 tsp salt q ½ tsp black pepper

Directions: Preheat oven to 375F, and line two baking sheets with parchment paper. Toss all ingredients together in bowl until vegetables are evenly coated. Arrange on the baking sheets so that vegetables are in one layer.

Roast in oven for 25 to 30 minutes, stirring halfway through. Remove and enjoy.

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Kristi Edwards and Erin Dragutsky, co-founders of 901 Nutrition, LLC are licensed and registered dietitians in Memphis. Kristi specializes in helping clients implement dietary changes that can delay and prevent the need for dialysis, as well as clients who consume plant-based diets. Erin specializes in helping clients with eating disorders and disordered eating habits. She is passionate about helping clients ditch the diets for good, find food freedom, and develop a positive relationship with food. Reach out to: 901nutrition@gmail. com or 01.800.9526. To learn more or subscribe for monthly recipe books, visit 901nutrition.com

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FOOD+NUTRITION

By Caroline Shermer, MS, RDN, LDN

How to Stop Nighttime Cravings In my experience, insatiable nighttime cravings and uncomfortable evening binges have a root cause. They don’t just happen in a void. The two most common antecedents are unmet energy needs and unmet emotional needs. Starting to explore or understand our physical and emotional needs can open up a deeper and more compassionate understanding of those hard-to-rid late-night cravings.

Unmet Energy Needs Food is fuel—energy and sustenance. In just a single day, our heart beats 103,689 times and our lungs breath 23,040 times. It’s evident that our body needs a substantial amount of fuel to survive! Starting with breakfast, it’s crucial to nourish our body with three meals a day and snacks as needed to provide the calories and nutrients it needs.

Busy schedules, a new diet, social demands, or forgetfulness may disrupt consistent and adequate eating. In the moment, a skipped snack or a measly meal may not seem to matter, but it does. Our biology is to strive for homeostasis, or equality, especially when it comes to energy in and energy out. Our body works relentlessly to avoid an energy deficit. That is something we cannot micromanage. And if we do, our biology rebels! That’s why we may experience intense cravings, mental fogginess, heightened thoughts about food, dizziness, stomach pain, and other hard-to-ignore signs of hunger. That’s not your body sabotaging your diet, that’s your body fighting and rooting for your wellbeing.

Unmet Emotional Needs Food is fuel...but it’s so much more. Food is a part of celebrations, mournings, religious symbolism, romance, and connection. On top of that, food is designed for pleasure and enjoyment. No wonder we have an emotional attachment to it!

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LIVING WELL

Think of energy and emotional needs as tanks to fill. Food can always completely fill our energy needs. Food can meet some emotional needs, but certainly not all of them. Sometimes we overeat in an attempt to fill both our energy and emotional tanks, but that often leaves us with an over-full energy tank and a halfempty emotional tank. Emotional eating isn’t bad, and it can be a part of a healthy lifestyle when we tie in mindfulness.

The next time you have a craving at night, ask yourself…

• Did I eat three meals today with snacks as I needed?

• What is my current hunger level, on a scale of 1–10?

• Do I feel happy, angry, sad, lonely, tired, or excited?

• Will eating this help me feel better in the short term?

Long term?

These questions prompt curiosity, providing room to explore intention and purpose behind your evening snack. Keep in mind, numerous factors affect hunger, cravings, and biology such as food accessibility, genetics, medication, and more.

Another area to think about is your sleep schedule. Often, “bedtime” is for children, but many adults can benefit from a more structured bedtime routine so sleeping for 7 to 9 hours a night is more feasible. Not only is more sleep helpful and healthful, but this added structure may also help you wake up in time for breakfast and help prevent mindless late-night grazing.

Our bodies are created to enjoy food, use food, and crave food— that’s all normal. Increasing mindfulness by asking questions about our energy and emotional needs can help us to discover the root cause of nighttime cravings. Ultimately, providing peace and empowerment to intentionally and intuitively fuel our bodies.

Caroline Shermer, MS, RDN, LDN 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.

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WEEKEND WARRIOR Photo by Tindall Stephens

Katie Dorsett, Runner 32, OB/GYN at MOGA

LAST RACE: The 2017 St. Jude Half Marathon. I stopped training when pregnant in 2018 and started running for fun.

MOST MEMORABLE RUN: Beating Eddie George (retired TN Titans running back) in the Nashville Half Marathon in 2007 by 15 seconds. Although I never saw him during the race, my name was directly above his on the finishers list.

I

f RUNNING:

I love the competitive nature of racing against my own goals as well as other runners, but also the therapeutic nature of running alone and for fun.

MUST-HAVES: On Cloudswift running shoes and Lululemon Pace Rival Crops

OBSTACLE COURSE: Recovering from an unexpected C-section. I ran throughout my pregnancy until the middle of the third trimester and hoped to return quickly after delivery. However, I had to restart very slowly and was much more deconditioned than anticipated.

FITNESS PET PEEVE: Slow walkers

BUCKET LIST: Half marathon in every state

BEST EATS: Hog & Hominy—can’t wait for it to come back!

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WEEKEND WARRIOR Photo by Tindall Stephens

Jason Brady, Runner & Hiker 39, Director of Physical Therapy at Mays & Schnapp Neurospine and Pain, Bishop in The Church of Jesus Christ of Latter Day Saints LONG HAUL: I recently completed a 4-day, 40-mile solo hike in South Cumberland State Park.

MOST MEMORABLE RACE: Completing the Ragnar Relay in 2019 from Chattanooga to Nashville.

It’s a 200(ish) mile, 12-person team relay where each person runs three legs. And who doesn’t like riding in a van with six friends and getting no sleep for 24 hours?

NEXT UP: Ragnar Trail Atlanta in April 2021 MY PASSION: What I really like about my job is that it aligns with my love of fitness and exercise. I get to use my knowledge of therapeutic techniques including manual therapy and dry needling to help people get active and moving. Being the director of physical therapy and working directly with patients gives me the opportunity to help relieve pain and improve people’s quality of life, which I find very gratifying.

BUCKET LIST: I would like to eventually hike the Pacific Crest Trail starting at the Mexican border and going up to the Canadian border through California, Oregon, and Washington. It takes 4–6 months and that will have to wait until kids are out on their own.

MUST-HAVE GEAR: New Balance Running Shoes and Darn Tough Socks

JAM SONG: Glorious —Macklemore BEST EATS: Flight has been my favorite. I love the multiple entrees in smaller portions.

RECENT READ: The Name of the Wind by Patrick Rothfuss

FITNESS PET PEEVE: People who refuse to stretch before or after working out (this includes myself and I know better).

VICE: Milk and Oreos before bed MOTTO: “Alright, let’s do 5 more!”

SPIRIT ANIMAL: I would say the Polar Bear at the Memphis Zoo. He seems to always be having fun and messing with people watching him.

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HAPPY PLACE : HAPPY PLACE : anywhere together anywhere together

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

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

Enjoy more moments in your happy place.

Enjoy more moments in your happy place.

ORTHOSOUTH.ORG ORTHOSOUTH.ORG