INSPIRING ACTIVE LIFESTYLES SINCE 1996
Pro Triathlete
Laura
Mathews “Training Never Really Stops”
SENIOR OLYMPIAN
Breaks World Records
Cool Off With These Easy Summer Salads
JULY 2020
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H+F JULY
20 20
12
ON THE COVER
14 Pro Triathlete,
Laura Mathews
12 Senior Olympian
Nearinga Jakstiene, Breaks World Records
18 Cool Off With These Easy Summer Salads
HEALTH+WELLNESS
8 Bacterial Vaginosis:
Symptoms, Causes & Treatment
FIT MEMPHIS
10 Stephanie Stewart,
Expanding Her Definition of Health
26 Weekend Warrior Michelle Bingham, Ultrarunner & Triathlete
28 Weekend Warrior Justin
Sellers, Runner & Cyclist
FOOD+NUTRITION
16 Grill Time!
18
Coffee Rubbed Filet Mignon
24 Carbs: the Good, the Bad & the Ugly
IN EVERY ISSUE
6 Editors’ Picks: What we are 2
loving this month
On the Cover: Laura Mathews Photo by Tindall Stephens
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24 Years and Running Strong
Hailey Thomas Executive Editor Hailey has been running over half her life—fortunately not from the law! She has run marathons and half-marathons in Dublin, NYC, LA, Anchorage, Seattle, Red Woods, Big Sur, New Orleans, Sylamore 25K, Shelby Farms 50K and Memphis (6 times). Yoga is her new love along with interviewing Weekend Warriors with the same passion for fitness.
Amy Goode When not beating the streets looking for the next fitness craze, Amy enjoys running, cycling, and swimming, and is always on the lookout for the best cheat meal. Sharing inspiring fitness stories encourages her to stay healthy.
Lucy Harrison
Laurenne is a freelance web designer, graphic designer, writer, and editor who has worked her way through 11 different countries and 24 states. She’s an avid cyclist, who biked 1,500 miles across half the country in 2014. She also loves pilates and never does the same workout twice!
Contributing Writer Lucy is a native Memphian and marketing professional currently working at ServiceMaster. An avid runner, she enjoys participating in 5Ks and running on the Green Line with her German Shepherd, Samson.
Halle Griggs Contributing Writer Halle teaches high school English by day and Bikram Yoga by night. She recently completed her 9th marathon. She enjoys reading, blogging, cheering on the Memphis Grizzlies, fall weather, and a nice glass of red wine.
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CONSULTANTS Executive Editor Hailey Thomas hailey@memphishealthandfitness.com
901.335.6005
Advertising & Marketing Amy Goode 901.218.4993
Contributing Writers Lucy Harrison Andrea LeTard Kate Lyman Halle Griggs Caroline Pruente Ben Stanley
Copy Editor
Tindall has been shooting for over 20 years, specializing in weddings and portraiture. She is a super busy mom of three teenagers,wife of a Memphis firefighter/Paramedic, and entertainer of two boston terriers …among running a full time photography business. Tindallfarmerphotography.com
901.218.4993
Copy Editor Laurenne Hom
Laurenne Hom
Photographer
amygfitness@comcast.net
Hailey Thomas 901.335.6005
Publisher
Tindall Stephens
Publisher Amy Goode
JoLaura Bell
Graphic Design Brian Williams Photographers Tindall Stephens JoLaura Bell Jen Russell
740 N. Evergreen Street Memphis, Tennessee 38107 Send articles and photos to hailey@memphishealthandfitness.com H+F reserves the right to edit all materials for clarity, space availability and suitability for publication. First copy free, additional copies, $1. Mailed subscriptions: $25 per year. Back issues, $5. Memphis Health + Fitness Magazine does not knowingly accept false or misleading advertising or editorial content, nor does Publisher assume any responsibility should such advertising or editorial appear. Readers are encouraged to notify Publisher when they suspect false advertising. All rights reserved. Copyright © 2020.
facebook.com/ MemphisHealthFitnessMag @MemHealthFitMag
Photographer JoLaura is a wedding and lifestyle photographer who has been snapping photos for the last 16 years. When not working her magic behind the lenses, you can find her on long walks with her four-legged BFF, eating all the tacos, and most likely sipping a dirty chai latte.
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Read us online at memphishealthandfitness.com
A RUNNY NOSE IS NOTHING TO SNEEZE AT Allergy season is upon us and Pro Health has you covered. Do you find the Minor Med to be a major pain? We provide a quick, convenient, and friendly alternative to the poor service, long waits, and inconvenient hours experienced at most health clinics.
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E DITORS’ PICKS By Hailey Thomas
SYNERGIZE YOUR MASSAGE
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SLUSH CRUSH We’re in for a long, hot summer y’all— and what’s more chill than a slushie to go? I have tasted several since this pandemic began and yes, it has been a labor of love, but narrowing it down to three was no easy task. Here are my winners…
1. Bari Ristorante’s Campari Slushie 2. Slider Inn’s Jameson Slush 3. Margaritas’s Frozen Margaritas (they come in 60 oz!)
What’s your Slush Crush? 6
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COMING TO THE AUGUST ISSUE OF H+F 2020 FIT READERS POLL WINNERS
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Max is a 12-year-old American Snapper. He is a health food nut and snacks on yak milk, steamed Brussel sprouts, and mashed sweet ‘taters. He loves romping on the playground at Dogs Rule with his BFF Porter.
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LIVING WELL By Dr. Susan Lacy
Bacterial Vaginosis
Symptoms, Causes & Treatment Bacterial Vaginosis (BV) is a condition primarily caused by an imbalance in vaginal acidity, which leads to an overgrowth of problematic bacteria. This results in vaginal odor, discharge, and irritation—however, it does not usually cause itching or pelvic pain. BV is not an infection per se, but is more of an overgrowth of bacteria that normally exist in the vagina in small concentrations. BV is very common and it affects at least a third of all adult women at some time. The most common complaints are: • Vaginal odor, usually “fishy” in nature • Vaginal discharge that is general white/gray • Vaginal irritation
The vaginal environment normally has bacteria called Lactobacillus that produce acid. An intervention that disrupts these healthy bacteria can lead to problems and BV. The most common culprits are douches, body washes, bubble bath, and soaps with fragrance or strong antibacterial components and possibly even detergents. The vaginal environment is like a “self-cleaning oven” and is designed to cope with normal substances like menstrual blood and semen; it does not need specific treatment or cleaning to remove them. Diagnosing BV is fairly straightforward. It requires swabbing the vagina and evaluating the sample under a microscope, done by your healthcare provider or a lab. The goal of treatment is to reinstate the normal vaginal environment. It usually begins with antibiotics (Metronidazole/Flagyl, Clindamycin/Cleocin, Tinidazole, or Secnidazole) in oral or vaginal forms. Other supplements and natural treatments can also be very helpful in treating BV, particularly with recurrent symptoms. • A cidic treatments, like Boric acid capsules or suppositories, should be inserted vaginally. They are often prepared at a specialty pharmacy. • R ePhresh®, an over-the-counter treatment, helps restore vaginal acidity (or pH). • Probiotics, particularly those containing L. acidophilus, have also shown promise in helping regulate vaginal environment and have many other benefits. The most important component of treatment for BV, particularly if it is persistent or recurrent, is to develop a relationship with a provider that is comfortable with listening to your concerns and with the diagnosis and treatment of BV. Sometimes the course of treatment can be frustrating, but there are many effective ways to treat BV and get you back to feeling great!
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Dr. Susan Lacy is a Gynecologist that has been practicing in Memphis for over 20 years. She attended Johns Hopkins Medical School and completed OB-GYN Residency at the University of Tennessee Memphis. Dr. Lacy created Modern Gynecology & Reproductive Health in 2019 in response to a need for more accessible gynecologic healthcare, transgender care, fertility services, and general wellness. She is excited to bring an innovative approach to reproductive care in Midtown Memphis. For more information, visit Moregyn.com or call 901.316.9818.
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MEMPHIS FIT
By Lucy Harrison Photo by Tindall Stephens
Expanding Her Definition of What It Means to Be Healthy Stacey Stewart, 46, is a woman of many titles: mother, grandmother, veteran, student, holistic life coach, and now business owner. A California native who has been living in Memphis for the last 12 years, Stacey is fulfilling her passion for holistic health through the purchase of Renew Wellness Spa, a local spot that offers natural cleansing and organic beauty services. Although Stacey has always been physically fit, her approach to wellness has not always been holistic. Stacey dedicated 25 years of honorable service to the Navy, where she was a certified fitness leader and kickboxing instructor. “During my military career, I used to lift weights and run five miles, five days a week. I participated in several dozen 5K and 10K races, and I especially used to love running the Elvis 5K every year here in Memphis.” Despite being active and fit when she retired in 2016, Stacey knew there was room for improvement to her overall well-being. “I was always physically fit, but I didn’t always eat right and I had very short temper. I got away with it being in the military, but I quickly realized that my well-being wasn’t healthy at all.”
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MEMPHIS FIT
It was her experience with back and knee pain that helped lead her to alternative remedies. Stacey was on traditional medication for pain management, but it gave her terrible constipation. “I had to undergo a colonoscopy and testing just for my doctor to tell me it was a side effect of the medication,” she explains. As a result, she began using essential oils, as well as herbal supplements, natural juices, and organic food to further enhance her overall dietary health. “I found that my body responds better to natural herbs and supplements,” Stacey says. “It’s so important to take care of your mind and body. I’m grateful Mother Nature has everything we need to do so.” Stacey’s new holistic approach has impacted her fitness as well. “I’ve shifted my workout routine to include meditation, yoga, interval cardio, and walking,” she says. “But I still love to run. I get out on the pavement at least two times a week.”
“Once I started to heal my mind, body, and spirit—giving them equal attention and nourishment— I began to feel whole and truly happy.”
Stacy’s lifestyle shift has made such a positive impact on her mental health. “Being a holistic life coach has brought so much peace and balance into my life. Once I started to heal my mind, body, and spirit—giving them equal attention and nourishment—I began to feel whole and truly happy. It’s truly an amazing feeling. I smile so much my jaw hurts sometimes.” Stacey’s passion for holistic wellness and living has culminated in her purchase of Renew Wellness Spa in Germantown. “Owning my own holistic wellness spa has always been a dream,” she says. Stacey plans to continue offering the wide variety of organic, naturally detoxifying services currently offered there. Expect colonics, detox foot baths, Himalayan Salt infrared sauna, infrared body wraps, and PureGlo facials. She is currently studying hydro-colon therapy in San Antonio, Texas so that she can further enhance the colonic offerings. She plans to add additional holistic wellness services and life coaching in the future.
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MEMPHIS FIT
By Halle Griggs Photo by JoLaura Bell
Senior Olympian Neringa Jakstiene has a One Track Mind Age truly is just a number to Neringa Jakstiene. At 56, she has won eight National Senior Olympics gold medals and holds a plethora of world records. Her current indoor world record holdings are in: 60m hurdles with a time of 9.48 seconds, long jump with a distance of 5.22 meters, triple jump with a distance of 11.09 meters, and pentathlon with 4894 points. Her current outdoor world record holdings are in: long jump with a distance of 5.06 meters and pentathlon with 4735 points.
From Eastern Europe To Memphis Born in Vilnius, Lithuania, Neringa competed in track events from age 13 to age 30. During this time, she was with the Soviet Union Junior Team. As a child, Neringa was no stranger to hardships. Because of her mother’s poor health conditions and her father’s workload, she grew up in a foster home with her sister until she finished high school. Sports, especially track, taught her discipline and responsibility and provided an outlet for coping with life’s difficulties. Neringa moved to Memphis in 1994 with her husband, who later passed away at age 50. Following her husband’s death, she began volunteering as a track and field coach at Rhodes College, and then worked as a housekeeper.
That Competitive Edge Throughout her hiatus of 20 years, she dreamt of competing in a world-level competition. After hearing about the Senior Olympics when she was 50, she decided to rejoin the competitive scene. She trained extremely hard for four years with a goal of getting back in shape to one day set a world record. To her great achievement, she not only set one record, 12
MEMPHIS FIT
she set multiple regional and world records. In 2019, she was in a race against herself. She set and re-broke her own records at every meet, totaling more than 14 times! That same year, she was chosen as the best overall Master Track and Field Athlete in the world, and she became a U.S. citizen. Safe to say, 2019 has a special place in her heart. When asked what she enjoys most about competition, she says, “I cherish the feeling of accomplishment. I also enjoy meeting and making friends from all over the world.” Neringa says her two sons, Nedas (25) and Lukas (19), inspire her. To no surprise, they also share her love of exercise.
Beast Mode When training, Neringa heads to the stadium of her sons’ school, Memphis University School (MUS). There, she works on technicalities for special events such as the long jump, triple jump, high jump, and hurdles. From MUS, she then heads to the Memphis Jewish Community Center to lift weights and swim. Her training workouts total anywhere from two to three hours each day. To stay motivated throughout these tough workouts, Neringa reminds herself of her daily mantra, “Never stop trying; never stop believing.”
“I like to help people whenever and wherever I can, whether that be with nutrition, exercise, technique, or something personal.” Outside of training, her maintenance workouts involve a mix of trail running, weight lifting, swimming, and even dancing. She began ballroom dancing in 2000 and found it to be a great source of self-expression and a wonderful way to meet new people. When not setting world records, Neringa is often outdoors or cooking—two of her favorite things. And throughout her many years of cooking, she has never once opened a cookbook. Instead, she has learned to make healthy, delicious meals from whatever is in her fridge. As for the future, Neringa says she hopes to inspire others, “I like to help people whenever and wherever I can, whether that be with nutrition, exercise, technique, or something personal.” She does not necessarily have any specific competitive goals now, but rather she strives to remain active and looks forward to seeing where her training will take her next.
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MEMPHIS FIT
By Lucy Harrison Photo by Tindall Stephens
This Pro Triathlete is Just Getting Started
“Training never really stops.” 14
MEMPHIS FIT
Triathlons aren’t for the weak or easily intimidated. A 1.2-mile swim, 56-mile ride, and 13.1-mile run are most definitely not a walk in the park. These 70.3-mile races are what Laura Mathews, a professional triathlete competes in eight to ten times per year from March through December.
Other standout races for Laura include the 2018 70.3 Worlds in South Africa and 2019 70.3 Finland. “I had a terrible race at Worlds in South Africa, but being on the start line with so many of the pros I have looked up to since I started triathlon was really cool.”
Laura, 26, is a Memphis native, but you can find her traveling all over the States. She graduated from Rice University in Texas with a degree in Ecology and Evolutionary Biology. She’s studying for her Masters in Statistics at NC State while balancing her career as a full-time athlete. Right now she’s in Tucson, Arizona doing high volume training. Oh, and she’s a private swim coach on the side.
Though there are many perks like travel that come with a triathlete’s career, the schedule is intense and grueling. After Laura’s last race in December, she gets two days completely off, and then does whatever she wants for training for the next week. “It can be nothing, something different like rock climbing or weight room, or normal stuff. But then it’s pretty much right back to it, trying to build up a good base for the year,” she says. “I also work on my weaknesses a lot during the ‘off’ season.”
Laura entered the world of triathlons in 2013 as a by-product of her swimming career at Rice. “I swam one year in college. When the season ended, I started stationary biking and running to stay in shape for summer season with my club team, Memphis Tiger Swimming,” she says. Her breakout triathlon was Memphis in May as a casual participant. “I signed up to motivate me to practice, but I ended up doing really well on my first one,” she laughs. “Turns out I was way better at triathlon than swimming.”
Although the rigorous training and commitment may seem impossible, it’s one of Laura’s favorite aspects of her job. “I like doing the work. I know a lot of people don’t get how I can ride so long by myself or do so much training on my own, but I absolutely love it,” she says.
Since then, Laura has competed in too many races to count, although she estimates it’s in the range of 56–70. Her top finishes are fourth place at Challenge Daytona in 2018 and third place in 70.3 Gulf Coast in Panama City, Florida in 2019.
Nutrition is a key part of Laura’s success, and she works closely with a dietician. As a vegetarian, Laura’s diet consists largely of tempeh, eggs, yogurt, purple sweet potatoes, fruit, black beans, and vegetables. She and her boyfriend cook a lot of interesting different foods, like making homemade tempeh. They run a food Instagram, @ifyougiveatriathletetempeh, dedicated to their experimental recipes.
“I really liked Challenge Daytona,” Laura recalls. “It’s about two-thirds of a 70.3 and all on the Daytona speedway. You can see where your competitors are and get splits from spectators each lap.”
Despite the uncertainty surrounding organized athletic events, Laura is looking forward to the inaugural 70.3 Memphis. “It will be cool to race on the same roads I train on and see so many people on the course that I know.”
Quick-Start Guide for Sprint Triathlons
0.46-mile swim 12.4-mile bike 3.1-mile run
1. Plan for 12 weeks of training at about 3–5 hours per week, especially if you’re at a beginner fitness level.
Resistance Training
MONDAY
Bike
TUESDAY
Swim
WEDNESDAY
Run
3. Alternate between swimming, running, and biking to build up endurance. Aim to swim twice a week, and do at least one biking and running workout back to back.
THURSDAY
Swim
FRIDAY
Rest
4. Add in resistance work your endurance workout to build up and strengthen key muscles.
SATURDAY
Bike
SUNDAY
Rest
2. Get the gear. At minimum you should have: a swimsuit, goggle, cap, bike, cycling shorts, water bottle, running shoes.
5. Incorporate rest days. It’s easy to want to overdo it, but the body gets strong through stress and rest.
Resistance Training
Run
Sample Training Weekly Schedule
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FOOD+NUTRITION Recipe & Photos by Andrea LeTard
COFFEE RUBBED
Filet Mignon Burgers, brats, and dogs are summer grilling staples, but sometimes it’s fun to go a little fancy. This coffee rubbed filet is tender and meaty with a spice rub that gives you a little pep in your step. Even non-coffee fans will love this one with its slightly sweet and buttery flavor. Prep Time: 30 minutes | Makes 4 Servings Ingredients: q 4 (1 1/2-inch-thick) filet mignons
q 2 tsp granulated garlic
q 2 Tbsp melted butter
q 2 tsp red chili pepper
q 1 /2 cup brown sugar
q 1 tsp cinnamon
q 1 /4 cup ground coffee
q 1 /2 tsp black pepper
q 2 tsp paprika
q 1 Tbsp smoked salt (or Kosher)
Directions: Take steaks out of the fridge and let come to room temperature for about 15–20 minutes. Make the dry rub by mixing together the brown sugar, coffee, salt, garlic, paprika, chili pepper, cinnamon, and black pepper. Brush the steaks lightly with the melted butter and generously rub them with the spice mixture. I like them to have a thick layer of the rub on all sides. Grill the steaks on high heat for about 6 minutes per side (or 135 degrees with a meat thermometer) for medium-rare steaks. When finished grilling, set steaks aside with foil tented over the top for 10 minutes before cutting in.
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Andrea LeTard is the author of Andrea’s Cooktales: A Keepsake Cookbook. She runs a full-time cooking business in Memphis where she’s a recipe blogger, personal chef, cooking instructor, and freelance recipe and culinary writer. Andrea has been featured on Food Network, Cooking Channel, and Today Show. She was chosen as a Top 100 Contestant on MasterChef Season 6. Follow Andrea on Facebook, Instagram (@andreas_cooktales), and her video blog series at Andreascooktales.com.
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FOOD+NUTRITION By Kristen Rosania
Salad with Grilled Chicken, Blackberries & Peaches Celebrate seasonal produce with this delicious and beautiful salad. Colorful peaches and berries make it a showstopper for friends or family. Prep Time: 30 minutes | Cook Time: 25 minutes | Makes 4 Servings Chicken Marinade Ingredients: q 2 boneless skinless chicken breasts q J uice of 1 lemon q 1 /4 cup olive oil q 1 /2 Tbsp kosher salt q 1 /2 tsp black pepper q N onstick spray Other Salad Ingredients: q 6 cups baby spinach q 1 /2 cup blackberries (halved) q 1 peach (thinly sliced) q 1 /4 cup roasted and salted pistachios (crushed) q 2 oz goat cheese (crumbled) q 4 Tbsp balsamic glaze q 3 Tbsp extra virgin olive oil q 2 Tbsp basil (cut into ribbons) q P inch of salt q P epper to taste Directions: Marinate chicken in lemon juice, olive oil, salt, and pepper for at least 30 minutes. While marinating, prepare your grill pan or grill by heating it to medium-high and coating surface with nonstick spray. When grill is hot, add chicken breasts, cooking for about 6 minutes per side, or until it reaches an internal temperature of 160F. As the chicken rests, it will continue to cook until it reaches an internal temperature of 165F. After it rests, slice chicken into strips. To assemble the salad, lay spinach on the bottom of a serving platter and top with grilled chicken, blackberries, peaches, goat cheese, pistachios, and basil. Drizzle with balsamic glaze and olive oil, then sprinkle salt and pepper.
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Kristen Rosania is a Memphis-based meal prep chef, recipe developer, and the creator behind @forlemonsake, a social channel showcasing that home-cooked is always best. She believes in cooking real food with real ingredients. For more info, visit Forlemonsake.com and follow along on Instagram and Facebook.
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FOOD+NUTRITION By Kate Lyman
Risoni Summer Salad This easy summer salad is made with chickpea and red lentil risoni, so it’s packed with plantbased protein and a ton of flavor. It requires minimal dishes and a few fresh ingredients— making it a great side dish for a weekend BBQ or a main course for a family dinner. Prep Time: 15 minutes | Makes 8 Servings Ingredients: q 1 box Trader Joe’s Chickpea and Red Lentil Risoni (or 1 ½ cup orzo or risoni) q 2 cup bell pepper (diced) q 2 cup cucumber (diced) q 1 cup cherry tomatoes (halved) q ¼ cup kalamata olives, (halved) q ½ cup feta crumbles q ¼ cup parsley (finely chopped) Dressing Ingredients: q 1 /3 cup red wine vinegar q 2 Tbsp lemon juice q 1 Tbsp olive oil q 1 Tbsp Dijon mustard q 1 tsp minced garlic q S alt and pepper to taste Directions: Prepare risoni according to package directions. While risoni cooks, chop bell peppers, cucumbers, tomatoes, and olives. Place in a large mixing bowl. In a small bowl, whisk together dressing ingredients until well combined. Once the risoni is finished, add cooked risoni, feta, and dressing to the bowl with veggies bowl and fold all ingredients together then top with chopped parsley Nutrition Information Per Serving (1 cup): 206 calories, 10g protein, 6g fat, 26g carbs
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Kate Lyman, MPH, CHES is a Memphis-based nutrition coach who believes in ditching restrictive diet rules and building flexible eating habits so that you can eat the foods you enjoy while still working towards your goals. She provides personalized online nutrition coaching and creates resources that can help anyone improve their diet. Find her cookbooks, nutrition guides, and other resources at katelymannutrition.com or on follow along at @klnutrition.
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FOOD+NUTRITION By Almetria Turner
Roasted Veggie Pasta Salad Welcome the taste of summer with this hearty pasta salad. It’s filled with roasted seasonal vegetables tossed in a light, healthy, and refreshing citrus dressing. Loaded with complex carbs, tangy lemon, and vitamin C, this pasta salad helps keep you healthy and hydrated during the hottest days. Pasta Salad Ingredients: q 1 lb whole wheat penne pasta q 2 medium yellow squash (sliced into half moons) q 2 medium zucchini (sliced into half moons) q 1 2 asparagus stalks chopped (white ends removed) q 1 large red bell pepper (seeded, chopped) q 1 red onion (chopped) q 1 small eggplant (diced) q 1 cup grape tomatoes (halved) q 1 cup reduced-fat feta cheese crumbles q 1 /2 Tbsp onion powder q 1 /2 Tbsp garlic powder q 1 /2 tsp kosher salt q 1 tsp Kroger Zesty Table Original Blend q E xtra virgin olive oil
Prep Time: 45 minutes | Makes 8–10 Servings Dressing Directions: In a jar, combine all ingredients and shake until blended. Season to taste.
q 1 tsp dried parsley
Pasta Salad Directions:
q 3 /4 cup fresh curly leaf parsley (chopped)
Preheat oven to 450°F.
Lemon Poppyseed Dressing Ingredients:
In a large bowl, drizzle the vegetables with olive oil until lightly coated, and season them with zesty table seasoning blend, onion powder, garlic powder, dried parsley, and kosher salt. Mix until blended.
q 3 /4 cup extra-virgin olive oil q 1 /4 cup lemon juice q 1 Tbsp dijon mustard q 2 Tbsp honey q 1 Tsp kosher salt q 1 Tbsp onion powder
On a lined baking sheet, spread vegetables evenly. Roast for 15–20 minutes, tossing halfway through. Set aside to cool. In a large pot of salted water, cook the pasta according to the package directions until al dente. Drain and set aside to cool. In a large bowl, toss pasta, vegetables, feta cheese, parsley, and dressing. Season to taste. Enjoy!
q 1 Tbsp garlic powder q 1 Tbsp poppy seeds q 2 tsp Italian seasoning 22
Almetria Turner is a Memphis-based wellness coach, celebrity chef, food and fitness blogger, marathoner, certified fitness instructor, RRCA certified running coach and race director, and public speaker. Follow her on Facebook, Instagram @Fitandfinallyfree and her blog at Fitandfinallyfree.com.
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FOOD+NUTRITION By Caroline Pruente, MS, RDN, LDN
CARBOHYDRATES The Good, the Bad, and the Ugly Fresh fruit, juicy corn on the cob, and toasty buns for grilled burgers... This summer, fuel your body with carbs confidently knowing the good, bad, and ugly truth about this food group.
THE GOOD
Consuming carbohydrates for fuel and flavor Carbohydrates are one of three macronutrients the body uses for energy. Their major tasks are powering the brain and body, fueling us up for physical activity, and providing fiber and a variety of vitamins and minerals. Since energizing a human is no easy task, our bodies need plenty of carbs…45–65% of our daily energy (calories) to be more precise. It’s no wonder carbs are found so abundantly in our food!
Sources of Carbohydrates STARCH + GRAINS: flour, rice, oats, pasta, cookies, bread, corn, quinoa FRUITS: all fruits–fresh, frozen, dried, juiced VEGETABLES: peas, beans, potatoes BEANS: tofu, tempeh, lentils DAIRY: milk, yogurt OTHER: sweetened beverage, candies, syrups, jellies Eating a wide variety of carbohydrates promotes: • Energy • Easy digestion and healthy gut flora • Steady blood sugars • Satiety • Heart health • Adequate vitamin + mineral intake
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Caroline Pruente, MS, RDN is a nutrition therapist and Registered Dietitian at Memphis Nutrition Group. Memphis Nutrition Group believes in a non-diet approach that promotes overall health and optimal performance without compromising the enjoyment of food. For more information call Memphis Nutrition Group at 901.343.6146 or visit MemphisNutritionGroup.com.
FOOD+NUTRITION
THE BAD
Cutting carbohydrates
Be the Chef!
Cutting carbs comes with physical and psychological consequences. The best and simplest nutrition advice is: Eat a variety and eat adequately. Consume carbs of all kinds, aiming for a 50/50 mixture of simple and complex carbohydrates. True nourishment is all about balance. As for adequacy, make carbohydrates a part of each meal and snack. Remember: this macronutrient is what keeps our bodies running! Limiting carbohydrates disrupts metabolism, leaving the body underfueled and wanting to overeat. The cravings we resist tend to be the ones that persist, so the foods we avoid often end up being the ones we overeat.
THE UGLY
Feeling guilty for eating carbohydrates Guess what? Our bodies are far less judgmental about the foods we eat than we are! Our body does not see cake. It sees a delicious combination of carbs, fat, and protein. Our body does not see a sandwich. It sees a satisfying mixture of carbs, fiber, protein, and fat. Ultimately, the carbohydrates we eat break down to glucose before being used by the body. There’s a common misconception that we must label foods as “good” or “bad” to control the foods we eat. This may make sense on the surface, but we were all born with taste buds, hunger and fullness cues, hormones, emotions, and a brain to acknowledge and respond to these signals. Coming to know and understand interoception—a lesser-known sense that helps us understand and feel what’s going on inside our bodies—is the path to true nourishment and supports the quest to care for ourselves in the best way possible. Working with a Registered Dietitian can help you rebuild body trust and further develop self-regulation skills to fuel your body according to your body rather than a list of diet-culture do’s and don’ts. Our innate desire for carbohydrate foods, the body’s main source of fuel, is not by mistake. As humans, we may overeat or misjudge our body’s cues at times leaving us feeling less than our best, but don’t be discouraged! Nutrition is about the big picture. Let go of the guilt, and get curious and use your experiences with food as data to drive a deeper understanding of your body. Your body works for you, so eat for it with an adequate and wide variety of carbohydrates. This summer, rest assured that carbs taste good and are good for you!
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956 E. Winchester Collierville, TN
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Memphis, TN
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Memphis, TN
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Wild Beet offers salads and wraps, with an emphasis on fresh ingredients and attentive preparation. We’re open for lunch and dinner, dine in or carry out. Catering available.
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WEEKEND WARRIOR
Interview by Hailey Thomas Photo by Tindall Stephens
Michelle Bingham, Ultrarunner & Triathlete 56, Running & Triathlon Coach at Be Fit and Train
MOST MEMORABLE: Probably doing a Hi-Tec Adventure Race with a couple of my besties. It was a race I’ll never forget. We acted like kids playing in the woods that day!
JOY OF TRAIL RUNNING: Without a doubt, the friendships and camaraderie! But I also love how much you connect with your mind and body through training. It’s amazing how healing running for a long time on a trail can be.
INSPIRATION: My athletes! I have the privilege of being a part of other people’s big accomplishments. They have different goals and struggles and are starting from different places. It’s really inspiring to see and be a part of their growth.
“It’s amazing how healing running for a long time on a trail can be.” PASSION: I enjoy traveling to really cool places and being with my family, friends, and my doggies. I’m a dog walker on the side which brings me a lot of joy.
FOOD TRUCK FAVE: We love the New Wing Order truck. They move around Memphis and have the best chicken tacos ever! The people are really great too.
SPIRIT ANIMAL: I love all animals. But I BRAGGING RIGHTS: I’ve been running competitively for 25 years. I’ve been on a little hiatus over the last several months with an injury but am working my way back! Prior to that, last summer I competed in a 24-hour run and completed 73 miles. I was 1st female and 3rd overall male and female. 26
FAVORITE FITNESS ACCOMPLISHMENT: Completing a couple of IRONMAN races was an incredible experience and gave me so much knowledge about myself and what I was capable of. Qualifying for Boston and running it was such an honor. And an age-group placing at one of my half IRONMANs was pretty neat.
am definitely very connected to dogs and could watch them communicate with people and other animals all day.
QUOTE: Make it happen!
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WEEKEND WARRIOR
Interview by Hailey Thomas Photo by Tindall Stephens
Justin Sellers, Runner & Cyclist 42, Firefighter with Arlington Fire Department
MULTI-SPORT: I have been running competitively all my life. Since I was in elementary school, up to my college days until now. Football, basketball, and baseball are all the sports I’ve played, but my favorite is track and field.
TEAM PLAYER: Placing was not my goal in the 2019 St. Jude Marathon; I have placed in the top 10% in the past. I ran in support of some good friends of mine that needed a cheering partner.
MOST MEMORABLE RACE: Running the St. Jude Half Marathon in 2017 with full turnout gear and an air pack. (Turnout gear is what firefighters refer to as their personal protective equipment.)
“I find training and racing to be therapeutic.” DELAYED GRATIFICATION: I was registered for the Mississippi Blues Half Marathon, Selma to Montgomery Bike Ride, Selma to Montgomery 51-Miler Run, and the Little Rock Half Marathon before everything was cancelled due the COVID-19 madness.
THE JOY OF RUNNING: I find training and racing to be therapeutic. You have some sort of peace from within when it is just you and the pavement.
FITNESS MOTIVATION: Motivation for me is to stay fit for my family, especially for my daughter Laila, 9, and my son Ethan, 3, who keep me on my toes.
OBSTACLE COURSE: In 2005, I was involved in a motorcycle accident. I had to learn how to walk again. It was a tough road to fight, which is the reason why I’m still so motivated and competitive.
SIDE HUSTLE: I am good with my hands. I do home improvements, contract work, and low-voltage wiring for homes and commercial properties.
GO-TO CURBSIDE: Firebirds pasta with a salad.
GET AWAY: My family and I took a trip to London and Paris in 2019. I really didn’t get a chance to do any running, but we definitely did a lot of walking and trying a lot of different foods.
SPIRIT ANIMAL: A lion because of all the things that have challenged me. You have to have courage and the heart of a lion to push through those obstacles.
QUOTE: “No man or woman is left behind.” and “You are what you eat.”
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TO NOMINATE A WEEKEND WARRIOR, EMAIL HAILEY@MEMPHISHEALTHANDFITNESS.COM
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