INSPIRING ACTIVE LIFESTYLES SINCE 1996
Dr. Fazal Manejwala
Talks Fitness, Fatherhood & His Advice to Patients
JUNE 2018
FIRE UP THE GRILL! FLANK STEAK WITH CHIMICHURRI SAUCE
AVOID INJURY THIS RUNNING SEASON
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AESTHETICS & WELLNESS A DIFFER ENT APPR OACH TO AN A M A ZING YOU!
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We offer treatments for volume replacement, scar revision, and wrinkle reduction with temporary and long-term bio-stimulating fillers. Our services also include Botox, Dysport, and Xeomin to relax muscles for wrinkle reduction or to alleviate symptoms such as migraines, clenching and grinding of teeth, under arm sweating, and neuropathy pain in the hands and feet.
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Located in the Shops at Carriage Crossing in Collierville, TN 901-310-3530 • www.ashtoria.com • Open Monday–Saturday by appointment only 1
H+F JUNE ON THE COVER 8 Avoid Injury this
Running Season
14 Dr. Fazal Manejwala
Talks Fitness, Fatherhood & His Advice to His Patients
24 FIRE UP THE GRILL
Flank Steak with Chimchurri Sauce over Cauliflower Puree
FIT PROFILES 10 Mind/Body HAUS,
Finding a Home for Fitness
12 Coach’s Corner
Gear to Splurge On!
14 On the Field With Coach Tim Dulin
15 FIT DAD: Lucas Trautman
His Journey to Finding balance and bringing fitness to the Community
16 Weekend Warriors
— Tichina Hearn, Runner — Adrian Hall, Triathlete, Runner & Mountain Biker
FOOD + NUTRITION 22 Do you Dairy?
Your Dairy Cheat Sheet
IN EVERY ISSUE 5 Starting Line
Tips and Products for the Fitness-Minded
15 22
6 Fit News Fit Happenings Around Town
26 Events Calendar 27 Photo Finish:
— Your Next Step is the Cure Memphis 5k — Midsouth Heart Walk
On the Cover:
2
Dr. Fazal Manejwala Photo by Tindall Stephens
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3
22 Years and Running Strong Amy Goode
Hailey Thomas
Laurenne Hom
When not beating the streets looking for the next fitness craze, Amy enjoys running, cycling, and swimming, and is always on the lookout for the best cheat meal. Sharing inspiring fitness stories encourages her to stay healthy.
Hailey has been running over half her life fortunately not from the law! She has run marathons and half-marathons in Dublin, NYC, LA, Anchorage, Seattle, Red Woods, Big Sur, New Orleans, Sylamore 25K, Shelby Farms 50K and Memphis (6 times). Trails are her new love along with interviewing Weekend Warriors with the same passion for fitness.
Laurenne is a freelance web designer, graphic designer, writer, and editor who has worked her way through 11 different countries and 24 states. She’s an avid cyclist, who biked 1500 miles across half the country in 2014. She also loves pilates and never does the same workout twice!
Publisher Amy Goode amygfitness@comcast.net
901.218.4993
CONSULTANTS Executive Editor Hailey Thomas hailey@memphishealthandfitness.com
901.335.6005
Advertising & Marketing Amy Goode 901.218.4993 Hailey Thomas 901.335.6005 Copy Editor Laurenne Hom
Tindall Stephens
Julie Dodson Turner
Andrea LeTard
Tindall has been shooting for over 20 years, specializing in weddings and portraiture. She currently is a super busy mom of three teenagers,wife of a Memphis firefighter/ Paramedic, and entertainer of two boston terriers .....among running a full time photography business. www.tindallfarmerphotography.com
Julie has journalism degrees from Union University and The University of Memphis. She started her career as a newspaper reporter for The Jackson Sun. She then worked as the Communications Specialist for the Memphis Zoo and as an Account Executive for two Memphis advertising agencies. She enjoys traveling and spending time with her husband and 2-year-old daughter.
Andrea is the creator and author of Andrea’s Cooktales, an heirloom cookbook being released Spring 2018. She is also a personal chef, small party caterer, and cooking instructor. Andrea has been featured on Cooking Channel, Today Show, and Local Memphis Live. She was chosen as a Top 100 Contestant on MasterChef Season 6. Follow Andrea on Facebook, Instagram (@andreas_cooktales), and her video blog series at Andreascooktales.com.
Contributing Writers Robin Beaudoin Christin Yates Andrew Chumney Margaret Molteni Graphic Design Brian Williams Photographers Philip Murphy Sarah McAlexander Tindall Stephens 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 © 2018.
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Christin Yates
Susanna Lancaster
Philip Murphy
A freelance PR/Marketing professional, Christin began running in 2010 and hasn’t stopped since. She now runs everything from 5Ks to marathons, and is an RRCA certified running coach. When not on the pavement or trails, you can find her hanging out with her rescue dogs. Visit her website at christinyates.com.
Susanna is an English professor and writer. She is the author of the historical fiction YA book The Growing Rock. She discovered MH + F while in treatment for an eating disorder. Helping people share their personal stories toward reaching a healthier life is rewarding and has encouraged her recovery. She enjoys yoga and working out with her personal trainer husband, Kyle.
Phillip has been living in Memphis for over ten years and started in photography and videography six years ago. Although he didn’t go to school for his craft, he’s a storyteller at heart. “I love to tell my version of your story and to get to know what it is that inspires you and makes you.”
facebook.com/ MemphisHealthFitnessMag @MemHealthFitMag please recycle
Read us online at memphishealthandfitness.com
STAR TING LINE
SHOUT OUT
FIT TRIP Roberto LaChica, Joseph
(L to R) Clayton Bell, Nancyanne
LaChica, Herbert Cochrane,
Hickman, Clay Hickman, Bryan
Jake Saunders, Robert
Roberson, Jeanie Bell, Nick
Taylor, Carol Lee Royer,
Chantara, and Olaf Schulz
Joe Royer, and Tuki Ruiz
climbed to the 19,341-foot summit
rode in the Hincapie Grand
of Mount Kilimanjaro in Tanzania.
Fondo Chattanooga. The 80-mile ride includes three climbs for an elevation of 5884 feet.
HAVE YOU BEEN ON A FIT TRIP?
Send a photo and brief caption to: hailey@ memphishealthandfitness.com
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protection for all skin types and lifestyles. $10.
and balanced. Great for guys too because it doubles as a shaving cream.
Available at Glo Medical Aesthetics & Hair spa, Glomedspamemphis.com
$24. Available at Ashtoria Aesthetics & Wellness, Ashtoria.com
Reginelli Recommends: Textbook Cabernet Textbook Cabernet is an excellent fit for your Father’s Day backyard cook out. This cab is medium-bodied with soft tannins and a fruity finish. Serve it with our Flank Steak recipe (see recipe on page 24) and slightly chilled for a dad-pleasing dinner. On Sale $31.99. See Wine Enthusiast Mary Catherine Reginelli at Pyramid Wines & Spirits. For more information, call 901.578.2773 or visit PyramidWines.com.
THERAPEUTIC MASSAGE ASHIATSU TABLE THAI THAI MASSAGE REIKI www.kenaimassage.com info@kenaimassage.com 901-229-8992 5180 Park Ave, Suite 230 Memphis, TN 38119
COMING TO THE JULY ISSUE OF H+F • Summer Skin & Hair Care • Dermatology • Fit Pets TO RESERVE AD SPACE CALL Hailey Thomas 901.335.6005 or Amy Goode 901.218.4993
Keep Your Dog As Active As You! For more information call 901.276.3210 or email katie@dogsrulememphis.com
5
FIT NEWS
Girls on the Run Memphis Girls on the Run Memphis is a nonprofit organization that inspires elementary and middle school-aged girls to be joyful, healthy, and confident using a fun, experienced-based curriculum that creatively integrates running as a means to build team life skills. Thanks to a partnership with Shelby County Schools, this 10–12 week program will debut at the start of the 2018–2019 school year at Kate Bond Middle School and Sharpe Elementary School. Additional Mid-South schools will be announced at a later date—with planned expansion into independent, charter, and parochial schools and community centers in Shelby, Tipton, and Fayette County. “Girls on the Run is on the leading edge of social, emotional and physical education, and we are thrilled to finally have it in Memphis,” says Joanna Lipman, board chair of Girls on the Run Memphis. “Our program targets girls right when their self-esteem dips and they are less certain about their place in the world. Our curriculum will help prepare girls in our community for a lifetime of self-respect and healthy living.” Girls on the Run serves girls in grades 3-5, and the organization’s Heart and Sole curriculum is tailored to girls in grades 6-8. Participants meet twice a week after school for 1.5 hours, and the program culminates with a 5K. Trained volunteer “Coaches,” who act as mentors and motivators for the girls, lead the 10-week course. This year, Girls on the Run Memphis is partnering with Shelby Farms Park’s Heart of the Park Race for the celebratory 5K event, which will be held Saturday, Nov. 10. Online registration for Sharpe Elementary and Kate Bond students starts in July. The cost for the entire season is $175 per student. That fee also includes a T-shirt and the 5K entry. Financial assistance is available, and no girl will be turned away for an inability to pay the full amount. “Access and inclusion are central to all Girls on the Run chapters,” Lipman says. “We want to make sure we aren’t missing out on any opportunity to change someone’s life.” Interested volunteers and community partners can follow Girls on the Run Memphis on Facebook, Instagram, and Twitter as GOTRMemphis. Girlsontherun.org
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A SK THE EXPER TS By Drew Graham, ATC
New Program Helps Runners Avoid Injuries During Summer Training Season Runners looking for a way to get a leg up on the competition in their next race are in luck. Campbell Clinic, in partnership with dorsaVi USA, is offering a running assessment program that is the first of its kind in Memphis. The ViPerform Running Module uses wireless movement sensors to provide cutting-edge gait analysis. This enables runners and running coaches to identify functional movement deficiencies that might prevent a runner from reaching his or her maximum potential on race day. The program evaluates several key running metrics such as Ground Reaction Force (GRF), Absolute Symmetry Index (ASI), running load, peak acceleration, average ground contact time, average speed, cadence, and total distance. Runners often come to the clinic with common injuries such as plantar fasciitis, Achilles tendinitis, and shin splints. Some of these injuries result from movement deficiencies and, with proper evaluation and conditioning, may be avoidable. GRF, for instance, measures the average vertical force applied to the ground during the mid-stance phase of the gait cycle. Vertical force increases as running speed increases. Research shows that consistently high values of peak ground reaction force are consistent with increased vertical displacement, which reduces running economy and makes a runner less efficient. A less efficient runner takes longer to finish and increases his or her exposure to potential injuries.
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ASI measures the asymmetry of factors such as ground force between the left and right legs. One leg bearing more load than the other on a consistent basis is representative of a movement deficiency that can also lead to lower performance levels and potential injury. Overcompensation and guarding after an injury, strength issues the athlete is unaware of, or a natural gait irregularity might cause a runner loading less on one side versus the other. Ultimately, the point is to train athletes to become more efficient in the acceleration, mid-stance, and landing phases to help them become more complete runners and avoid injuries that could sideline them for good. Evaluating them run using telemetric equipment gives a clear picture of movement problems that might be impossible to identify using a simple visual evaluation. Completing the running assessment is simple and easy. Campbell Clinic offers a few different running protocols tailored to a specific athlete as well as his or her goals and typical distance. dorsaVi is built to help take the performance of sprinters, beginners, and accomplished marathoners to the next level. Drew Graham is a Sports Performance Expert with Campbell Clinic. To schedule a running assessment, or to find out more about the Campbell Clinic Sports Performance Program, call 901.759.3180 or email dgraham@campbellclinic.com.
BE THE
BEST YOU! WORK HARD. HAVE FUN. NO DRAMA.
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At Fitness Inspiration, you will find a diverse group of awesome human beings made up of all fitness levels, all ages, all shapes, all sizes, all positive and all working together as teammates on the journey to achieving their best in health, fitness, and wellness! “I love the atmosphere and workouts here! THIS is the way to workout! I feel so good when I leave and its so motivating. Most importantly, I am so comfortable working out here. I love it! Highly recommend for EVERYONE!” – MI “A team of dedicated people helping you reach your goal! This place is a challenge and is no joke if you want true fitness, this is the place!” – TG
901.679.8030
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BELIEVEITBRINGITACHIEVEIT.COM 9
FIT PROFILE
By Arianne Kreger Photo by Philip Murphy
Finding a Home for Fitness At Mind/Body HAUS, which recently opened in Cooper-Young, there’s a feeling of friendship that permeates the new fitness studio. The idea for it was born from two friends, co-owners Rachel Russ and Jocelyn Brunotte, and a sense of home is what they hope their clients feel when they come to the HAUS.
Mind/Body HAUS opened their doors this April and started off with a fitness and yoga retreat in Mexico. They currently have 10 different offerings for beginners and advanced students. Besides various yoga classes (including infraredheated Vinyasa), they feature a toning class, a cardio-dance class, and bodyART®.
The owners met two years ago after Jocelyn moved back to the South after teaching fitness and dance classes in New York City for seven years. She and Rachel, both in their 30s, shared a love of fitness and a desire to create a space for others who share their passion.
Jocelyn and Rachel are the only bodyARTcertified teachers in Memphis and received their training in New York City. They teach it exclusively at Mind/Body HAUS. Jocelyn says, “It’s a functional training system and total body workout that is focused on creating strength, flexibility, and stamina. The class consists of exercises inspired by martial arts, yoga, physical therapy, dance, and classical conditioning.
Rachel says, “This partnership is magic . . . This dream became a reality when the space fell into our laps in March.”
Breathing techniques are used to create a balance of dynamic energy with passive relaxation, like the Chinese principle of Yin and Yang.” The only equipment required for the bodyART class is a yoga mat. It starts with a rhythmic warm-up followed by high-intensity interval training. A blissful cooldown completes the class, leaving you in a sweaty zen state. At Mind/Body HAUS, Jocelyn and Rachel aren’t just offering a way to work out. They’ve created a community and a home. The focus at Mind/Body HAUS is to use your creativity, dance, groove, move, and—most importantly—have fun.
Mind/Body HAUS is partnering with St. Jude for a Yogathon on June 23 held at the hospital’s campus. For more information, email mindbodyhaus@gmail.com.
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Mind/Body HAUS is located at 2163 Young Avenue. First class in on the haus! Hot Haus Yoga offered daily. The next yoga retreat is planned for November 2018. Go to Mindbodyhaus.com for the class schedule and more information.
ROCK STEADY BOXING IS COMING TO EAST MEMPHIS. CLASSES BEGAN IN MAY AT CHRIST CHURCH MEMPHIS.
Rock Steady Boxing is a fitness program dedicated to the fight against Parkinson’s Disease. RSB gives people with Parkinson’s Disease hope by improving their quality of life through a non-contact boxing based fitness curriculum.
More information is available at christchurchmemphis.org or rocksteadyboxing.org. Call 683-6887 or email athletics@christchurchmemphis.org to schedule an assessment.
Protect your skin this summer with Elta MD Suncare. Mention this ad and receive 20% off your Elta MD product purchase! Call to schedule your complimentary consultation today!
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Sun, Fun & Savings !
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COACH’S CORNER By Rachel Randall
Gear to Splurge On! Summer is heating up and so is gear for running and outdoor sports. Check out some of the great products folks cannot stop talking about!
Garmin fenix 5 Series • $550-650
Patagonia Houdini Jacket • $100
fenix 5 is the premium multisport GPS watch with wrist-based heart rate, advanced fitness features, and interchangeable bands that let you go from workplace to workout. Whatever sport you want to track, fenix 5 has it covered. It has built-in activity profiles and performance metrics, plus smart notifications.
If there was ever that one essential piece of equipment, this is it. At only 3.6 oz, this featherweight 100% nylon ripstop fabric with a water repellent finish jacket is the superhero of the windbreaker world.
Plantronics BackBeat FIT Headphones • $120 BackBeat FIT helps you go further. It withstands rain or a rinse under the tap with a waterproof design that meets the IP57 rating and an additional sweat-proof nano-coating. Whether you wear them running roadside or on the trail, the open ear-tip design lets you hear the sounds around you. With up to eight hours of listening from a single charge, BackBeat FIT helps you power through a full week of workouts. Subtle voice alerts let you know how much listening time you have left, and the 15-minute quick-charge provides an hour of play to get you through the day’s challenge.
Squirrel’s Nut Butter • $8-16 SNB salve consists of just four all-natural ingredients: Coconut oil, cocoa butter, beeswax and vitamin E oil. It’s a multipurpose salve that effectively prevents chafing and blisters on feet, and heals and restores dry, irritated skin, including eczema. SNB salve is used by ultra runners, marathoners, mountain bikers, road cyclists, triathletes, hikers, backpackers, and just people who enjoy softer skin. No squirrels or animals are touched or tested in the manufacturing of SNB products.
Do you have questions about getting started or finding a plan to work for you? Stop in and talk to anyone on our staff. We’ll be happy to help!
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Nike Zoom Fly • $150 Built with a carbon-infused nylon plate inspired by the VaporFly 4%—Nike’s most efficient marathon shoe ever—the Nike Zoom Fly Men’s Running Shoe is the perfect response to the demands of your toughest tempo runs, long runs, and race days.
Rachel Randall is the go-to girl for all marketing, media, and events at Fleet Feet Sports. She has run more marathons that she can count, including the 2017 NYC marathon in November.
Relief for marathon pain
ACTIVE HEALTH CHIROPRACTIC We offer a full spectrum of treatments and therapies to address most aches and pains associated with an active lifestyle • Manual Medicine such as Chiropractic, Active Release Technique (ART), Deep Tissue Laser Therapy, Fascial Distortion and many other techniques • Solutions for Myofascial Pain, Tendonitis, Bursitis, Plantar Fasciitis, arthritis, carpal tunnel syndrome, epicondylitis, sprains/strains, trigger points and other musculoskeletal problems • Dr. Jeremy Jessop has over a decade of experience dealing with sports injuries, is master certified in ART, and is an Ironman himself
7844 Farmington blvd Germantown • 901.340.1837
Dr. Jeremy Jessop DC
ANXIETY & STRESS RELIEF It’s hard to be happy – or active – when you hurt. Our orthopedic specialists have the skill and experience to get you moving pain-free in no time. We also offer a full range of orthopedic procedures for knees, hips, shoulders and ankles. Skilled physical therapists will help you recover more quickly so that you won’t miss any of those special moments.
East Memphis • 901-682-5642 6005 Park Ave., Ste. 309
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13
FIT DAD
By Christin Yates Photo by Tindall Stephens
Dr. Fazal Manejwala on Fatherhood and Fitness Age 50 was a turning point for Dr. Fazal Manejwala, an OB-GYN with Memphis Obstetrics and Gynecological Association. While he played tennis and was fairly active as a young man, exercise took a back seat once he started medical school. Approaching middle age, he knew it was important to get in better shape. “When I was younger, exercise was for myself in terms of looks, but as you get older and have kids, you realize that you really have to live for them, too.” His family has a history high cholesterol, which can lead to a heart attack in those around his age group. “I have realized what happens to more men and dads in their 50s, but we have so much to live for.” Fazal started cycling aggressively, logging around 50 miles a week. However, the busy doctor and father of four says, “I could be gone for hours on a long bike ride, and that didn’t always work with my career and family.” Fazal joined Germantown Athletic Club, where he does a combination of speed bags, jump rope, Jacob’s ladder, weight training, and cardio. He tries to start his morning with a workout and does it four to five times a week. “I’m definitely a morning person. My day is long, and the end of it is sometimes unpredictable,” says Fazal. Since starting a more rigorous workout routine, Fazal has gained muscle and lost inches. He also has more energy to get him through 80-hour work weeks.
“I have four children, and I need to be around to take care of them. They’re a huge reason why I work out as much as I do.” “I have diabetes and take medication, but that has also improved as well as my cholesterol level.” Fazal and his family are also conscious of what they eat. Originally from India, he likes to cook and believes in a diet of lots of vegetables, lean meats, and less processed foods. He recommends meal prepping for the week in order to make healthier food choices. “Planning is important in order to stay on track. You want to have healthy options available to grab on the go.” Fazal’s son, Zabi, is autistic and used to be very overweight. He and his wife, Gina, got Zabi into the gym and changed his diet so he lost 70 pounds, which he’s managed to keep off. “I also want to focus on people with disabilities and how important it is to give them an opportunity to be physically fit. A lot of our disabled folks don’t have that opportunity,” says Fazal. Fazal believes in taking small steps towards regaining health. “I recommend to my patients changing their eating habits and incorporating exercise into their routine.” As an obstetrician, he strongly believes that he can impact an individual’s life in utero. He emphasizes the benefit of eating healthy during pregnancy and feeding children well as they grow.
Dr. Manejwala’s Tips for Getting in Shape Dr. Manejwala works out at Germantown Athletic Club
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- Start small with daily walks - Find an activity you enjoy - Shop the peripheral of the grocery store - Avoid processed foods - Don’t skip meals - Exercise with a friend
FIT DAD
By Julie Dodson Turner Photos by Tindall Stephens
LUCAS TRAUTMAN
His journey to finding balance and bringing fitness to the community He grew up doing wrestling and ballet. These days, you may find him swimming, lifting, or doing yoga. However, 43-year-old Lucas Trautman’s real passion is Jiu Jitsu.
“It’s so important to listen to your body and apply the self-care that your body needs every day,” he adds.
The busy father of two describes Jiu Jitsu as a slower form of wrestling, or grappling, from Brazil. It is all about leverage and technique—not brawn and size.
Jiu Jitsu focuses on joint locks and chokeholds instead of kicks and punches like other forms of martial arts. Lucas emphasizes that it is all done in the context of friendship in a supportive environment.
“It’s full of languid, beautiful, expressive movement, and people can go at whatever pace,” Lucas says. “It’s for all ages and all shapes and sizes, and everyone from young girls to older men can participate.”
His passion for Jiu Jitsu has turned into a mission to help kids in the Binghampton area. He is opening a Jiu Jitsu studio at Sam Cooper and Tillman called Stardust Jiu Jitsu for kids ages 5–17.
Lucas’s family is just as into fitness. His wife of more than 13 years, Kristin, enjoys swimming and yoga. Their two adopted daughters, Myra and Leia, both enjoy dance just like their father. Myra is a competitive volleyball player, and Leia enjoys practicing Jiu Jitsu with her Daddy.
“I picked that name because all humans are made up of the same elements as stars,” he says. “We are all the same and interconnected.”
“It’s so important to listen to your body and apply the self-care that your body needs every day.”
The studio, located at 510 Tillman, will be donor-funded, so it’s free for the kids. His wife is opening up a café next door to the studio called Inspire Community Café, which will serve healthy food, coffee, and ice cream. “Healthy after-school activities, especially those that are nurturing and safe, are so important,” Lucas says. “Activities like Jiu Jitsu help establish self-confidence and really build up these kids.” In addition to preparing the studio for its opening in August, Lucas is staying busy taking care of himself and his family. “Being fit to me means getting enough sleep, eating enough real food, listening to my body’s hunger cues, and moving my body in the way it needs. I try to be a good example for my daughters.”
Lucas Trautman with daughters Myra (L) and Leia (R)
“I try to really empower them with my example of balance and a healthy lifestyle,” says Lucas, who loves going to their games and dance recitals. “It’s so important to resist diet culture and body-shaming. I want to teach them to eat foods that they really like and are delicious.” Growing up in ballet and wrestling took its toll on Lucas. He struggled for many years with an eating disorder because those sports emphasized a certain body type and weight. “I worked for years with dietitians through therapy and learned how to heal myself,” he says. “It was a long struggle to have a healthy relationship with food and exercise.” Lucas is a psychiatrist, and he had a real breakthrough when his therapist told him to listen to the advice Lucas had been giving his patients for years. “It finally took someone telling me that I need to apply the compassion to myself that I apply to so many others,” Lucas says. “In other words, I needed to take my own advice.” For Lucas, part of that journey has meant listening to what his body needs. Some days it is yoga, some days it’s swimming or weight lifting, and others it is Jiu Jitsu.
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LIVING HEALTHY
By Susanna Lancaster Photo by Philip Murphy
ON THE FIELD WITH TIM DULIN Tim Dulin, 54, was always an athletic kid, and in the early 80s, he played baseball with The University of Memphis. He was drafted during his senior year by the Baltimore Orioles. For the next seven years, he played professionally until a torn rotator cuff ended his career in 1991. While this setback was frustrating, Tim says, “It led me to focus more on the instructional side of the sport. I have always had a passion for helping kids and teens.” This experience led to Tim getting involved with the development and consulting side of baseball. In 1999, he worked with Southaven to start the Snowden Grove Park, a facility that houses 17 baseball fields. It set the standard for all youth baseball complexes and continues to host more than 2,000 teams per summer. Tim currently operates Performance Sports Institute located in Cordova, which trains athletes at all levels. He also coaches a very successful travel baseball team locally called Dulin’s Dodgers. Tim has given 10,000 professional lessons for athletes as young as five to those in the Major League. He has helped well-known players, such as Mookie Betts, who’s now with the Boston Red Sox.
“I have always had a passion for helping kids and teens.” Tim is all about helping others succeed. “I’ve worked very hard building credibility, and I have great relationships with college coaches all over the country,” he says. “Motivating kids and helping them and seeing them mature and progress over the years is very rewarding.” Both of Tim’s children, a 27-year-old daughter and a 24-year-old son, are also athletic and have played sports most of their lives. Tim says, “Make sure your kids get involved with something they like. If they want more, give them more and don’t force it. Let them enjoy it and figure it out to reach their full potential.” Last May, Tim suffered from severe back pain for several months, which eventually began to affect his ability to teach and coach. He learned at Campbell Clinic that he had a herniated disk. He became the very first patient in the Memphis area to undergo endoscopic discectomy, a minimally invasive procedure that helped relieve his pain. “I wasn’t nervous because I fully trust Campbell Clinic,” Tim says. “My doctor, Dr. Gardocki, was wonderful. Everyone there is level-headed and knowledgeable about athletic injuries. Injuries are part of all sports, but now technology and doctors are so good. Whenever people get injured playing, I direct them to Campbell Clinic.” Having ended his playing career due to an injury, Tim recognizes the importance of healing completely before returning to your sport too soon and making the injury worse. He is also conscientious of maintaining a healthy lifestyle. Outside of baseball, he is interested in aerobics and enjoys playing golf. “I consider it a good stress relief,” he claims. “It’s so different from baseball because you are the only person on your team.” He eats a healthy diet with lots of grilled chicken and lean meats and stays away from fried foods and sugar.
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Unfortunately, sometimes injuries do change things permanently, but Tim likes to remind his players that “You can only control what you can control. Stay positive and you’ll hopefully be back on the field sooner rather than later.”
TIM DULIN owns and operates Performance Sports Institute in Cordova
2018 “BEST OF“
BALLOTS ARE HERE! FOR YOUR FAVORITE PEOPLE, PLACES & THINGS IN THE MEMPHIS HEALTH & FITNESS SCENE
4 FIT & FUN CATEGORIES!
FOOD H FITNESS H LIFESTYLE H WELLNESS VOTING BEGINS JUNE 1 AND RUNS THRU JUNE 15 GO TO MEMPHISHEALTHANDFITNESS.COM AND CLICK ON VOTE
H WINNERS REVEALED IN AUGUST FIT ISSUE H
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WEEKEND WARRIOR
TICHINA HEARN Runner, 50, Healthcare Sales Professional and Certified Personal Trainer
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I am a member of MRTC (Memphis Runner Track Club) and Black Girls Run. I really enjoy training with Breakaway Running Group every year in preparation for the St. Jude Marathon weekend.
My most memorable race was the Ragnar Relay Tennessee. It involved a group of 12 ladies completing a 200-mile relay. I was the first person and was so excited. At that time, I had never slept in a sleeping bag before, so I got a lot of new memories to cherish. I also bonded with a group of ladies that I will forever run with.
2 I ran two marathons, a half marathon, a 200-mile relay, and several local races. I just completed the Youth Villages 10Miler this past April for the second year in a row. I placed 4th in my age group like in 2017.
7 I love the seabass at Tsunami in Midtown. It has been perfect for the past 20 years. I enjoy it with a Martini, straight up with extra olives.
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I love cross training with weights, spin classes at the YMCA Downtown and Crosstown, Bikram Yoga, and Pilates.
“We may encounter many defeats, but we must not be defeated.” —Maya Angelou
4 My favorite fitness accomplishment has to be my very first marathon. It was the Chicago Marathon 2013. I followed my training program and had the best run ever. The weather was perfect, and I enjoyed every mile. I finished in 4:28:42 and was full of energy and excitement afterward. It was a PR for me, but most importantly, I was healthy and had so much fun. 18
5 Running has always been a form of therapy for me. The physical benefit is a bonus. The running community in Memphis is very diverse, and I love meeting new people.
“Running has allowed me to become a part of a special community here in Memphis.” Interview by Hailey Thomas Photo by Philip Murphy
To nominate a Weekend Warrior, email us at hailey@memphishealthandfitness.com
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Memphis Health+Fitness
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WEEKEND WARRIOR
ADRIAN HALL Triathlete, Runner, Mountain Biker, 44, Senior Engineer at Diversified Conveyors Intl.
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I am a member of Journeymen Racing Team.
I enjoy the camaraderie and competition in both training and races. I like the challenge. There are highs and lows, successes and failures, which I think you can apply to anything in your life.
2 I placed first in my age group (AG) in the GMSD 5K Stampede; second (AG) in the MRTC off-road series, was a 3:35 marathon pacer at the 2017 St. Jude Marathon, and was first (AG) in the MRTC road race series.
7 Babalu is my favorite. Get the guacamole made table-side. I love the tacos and local beer selection. The margaritas are also the best in town.
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My favorite fitness accomplishment was in 2015. I ran the St. Jude Memphis Marathon in 3:05:30. The training was tough, but it paid off in the end.
I’m not from Australia! I was born in the United Kingdom.
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4 I was really out of shape in 2008 and took up running. It changed my life in many ways and led me to meet my wife. I’ve had the dreaded plantar fasciitis and a bad stress fracture in my left leg. I only discovered I had the fracture three weeks before I ran the Boston Marathon in 2013—the year of the bombing.
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My motto: Pass them don’t pace them!
5 The Chattanooga Mountain Stage Race consists of three exciting days of trail running in the beautiful mountains surrounding Chattanooga. This challenging—yet attainable—series includes 18 miles on Raccoon Mountain for Day 1, 22 miles on Lookout Mountain for Day 2, and a 20-mile grand finale on Signal Mountain. We had a large group from Memphis and rented an awesome cabin with a much needed hot tub!
“I enjoy the camaraderie and competition in both training and races.”
Interview by Hailey Thomas Photo by Philip Murphy
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3485 Poplar Avenue | Suite 220 | Memphis
If You Are What You Eat ...Then Eat Your Summer Greens! Enjoy our Fresh Salads & Healthy Sandwiches made from Boar’s Head Meats & Cheeses on the front porch. PARTY SPACE AVAILABLE SERVING BREAKFAST DAILY
901.272.0022 • bogiesmemphistn.com
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FOOD+NUTRITION
Your Dairy/Nondairy Milk Cheat Sheet
By Blair Mize, MS, RDN, CSSD, LDN
Do you dairy? If you’ve strolled down the milk aisle at your grocery store, you’ve probably noticed a plethora of nondairy beverages lining refrigerator shelves. If you’re questioning the best choice for you and your family, utilize this guide to make an informed decision.
When choosing a milk or milk alternative, consider the following: • How does the nutrient content of each beverage compare to my family’s needs? • Does anyone in my family have a food allergy? • What is my family’s taste preference? • How many ingredients does the beverage contain? • How much does it cost? • Are there religious, cultural, or environmental considerations that could influence my selection?
When milk alternatives are marketed, real dairy milk is often used as a standard for comparison with other beverages, so the following chart highlights cow’s milk along with the most popular vegetarian alternatives available. COW’S MILK • 90-150 calories/cup
• 8 grams protein/cup, varying fat content from skim to whole milk • Naturally contains B vitamins, phosphorus, calcium, & potassium • Fortified with vitamins A & D
• Contains a natural sugar (not added) called lactose
NUT MILKS
SOY MILK
• 25-80 calories/cup
• 70-130 calories/cup
• Naturally contains vitamins E and B12
• Fortified with calcium & vitamin D
• Low in protein & fat
• Fortified with calcium & vitamin D
• Sweetened & unsweetened versions available
• New protein nut milks have added pea protein
• Least expensive option
• 6-8 grams protein/cup
• Sweetened & unsweetened versions available • Processed to match the nutrient content of cow’s milk • According to research, soy milk does not increase estrogen levels in humans
• 3 ingredients (milk, vitamin A, vitamin D)
PEA MILK • 90-140 calories/cup
• 10 grams protein/cup (more than cow’s milk) + omega-3 fats • Fortified with calcium & vitamin D
• Sweetened & unsweetened versions available
• Excellent alternative for children with dairy, soy, and nut allergies
FLAX MILK • 25-60 calories/cup
• No protein naturally, but some versions contain added pea protein • Omega-3 fat
• Fortified with vitamins D and B12
• Sweetened and unsweetened versions available
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• Comparable to nut milks
HEMP MILK
RICE MILK
• 60-160 calories
• 120-130 calories
• Fortified with calcium & vitamin D
• Fortified with calcium, vitamin A, & vitamin D
• ~3 grams protein/cup + omega-3 fats • Sweetened & unsweetened versions available, but sweetened versions can have up to 16g added sugar/cup • Grain-based milk from the cannabis plant
• 1 gram protein/cup
• Sweetened & unsweetened versions available
• Some evidence of growth failure in children due to poor nutrient content
• Typically found on supermarket shelves rather than in refrigerated section
OAT MILK • ~130 calories/cup
• ~4 grams protein/cup
• Sweetened & unsweetened versions available
• Typically found on supermarket shelves rather than in refrigerated section
COCONUT MILK • 45-80 calories/cup
• Little to no protein. Fat content similar to cow’s milk • Contains vitamin B12
• Often fortified with calcium and vitamin D
• Sweetened & unsweetened versions available
FEELING TORN? HERE ARE SOME TIPS… • What led you to purchase your current milk or milk alternative? Marketing can have a powerful influence on consumers’ decisions. Be sure to gather the facts so your “why” is based on truth rather than perception. Is it time to reconsider? • Have you collected all the facts but still feel unsure about the best choice for your family? Try doing a blind taste test with your top options. • Remember: Quality over quantity! It can be tempting to choose the lowest calorie option, but when it comes to milk and milk alternatives, fewer calories can mean fewer nutrients and lower satisfaction (which can lead to raiding the pantry an hour after that bowl of cereal with a low-calorie milk alternative).
Blair Mize, MS, RDN, CSSD, LDN is co-owner of Memphis Nutrition Group, a nutrition & lifestyle counseling practice operated by registered & licensed dietitians/nutritionists. Memphis Nutrition Group believes in a non-diet approach that promotes overall health and optimal performance without compromising the enjoyment of food. For more information call Memphis Nutrition Group at 901.343.6146 or visit www.MemphisNutritionGroup.com.
FOOD
To Fit Your
HEALTHY
Lifestyle
Wild Beet offers salads and wraps, with an emphasis on fresh ingredients and attentive preparation. We’re open for lunch and dinner, dine in or carry out. Catering available.
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3040 Forest Hill Irene Rd #109 (Poplar @ Forest Hill in Germantown)
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FOOD+NUTRITION
Flank Steak with Chimichurri Sauce over Cauliflower Purée By Andrea LeTard
Grill season is upon us, and there’s nothing like a perfectly grilled flank steak with a great sauce. Flank steak is inexpensive yet full of flavor. Paired with this authentic Brazilian chimichurri sauce, inspired by a trip to Rio de Janeiro, it’s simply divine. The cauliflower purée is a healthy substitute for garlic mashed potatoes. Both the purée and chimichurri can be made ahead for a quick, easy weeknight dinner. 4 to 6 servings
CHIMICHURRI SAUCE q ½ cup chopped parsley q ½ cup chopped cilantro q 3 garlic cloves – chopped q 2 Tbsp red wine vinegar q 2 tsp ground cumin q 1 tsp dried oregano q ½ tsp red pepper flakes q ½ tsp kosher salt q ½ lemon - juiced q ½ cup good-quality extra virgin olive oil
CAULIFLOWER PURÉE q 1 small head of cauliflower q 1 garlic clove - chopped q ¼ cup freshly grated Parmesan q 2 Tbsp fat-free cream cheese at room temp q 1 ½ Tbsp unsalted butter at room temp q 1 tsp kosher salt q ½ tsp freshly ground black pepper
FLANK STEAK q 2 –2 ½ lbs flank steak q O live oil q K osher salt q F reshly ground black pepper
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CHIMICHURRI SAUCE
CAULIFLOWER PURÉE
FLANK STEAK
Place the parsley, cilantro, garlic, red wine vinegar, cumin, oregano, red pepper flakes, salt, and lemon juice in a food processor and blend on high until it comes together. Then stream in the olive oil until smooth. Refrigerate for up to 3 days until ready to use.
Prepare the cauliflower by cutting it into florets. Steam them until tender, drain, and put them in a blender or food processor. Add the garlic, Parmesan, cream cheese, butter, salt, and pepper. Blend on high until smooth. Refrigerate for up to 3 days and reheat before serving.
Heat a cast iron or grill pan at mediumhigh. Brush the flank steak with olive oil and sprinkle liberally with salt and pepper on both sides. Pan sear or grill the steak for 4 to 5 minutes on each side for medium-rare. Cover in foil and set aside for 5 minutes to rest before slicing into thin strips across the grain. Plate the meal by spreading a large spoonful of cauliflower purée on each dish. Top with the flank steak strips, then finish with a heaping spoonful of chimichurri sauce.
Andrea LeTard is the creator and author of Andrea’s Cooktales, an heirloom cookbook being released Spring 2018. She is also a personal chef, small party caterer, and cooking instructor. Andrea has been featured on Cooking Channel, Today Show, and Local Memphis Live. She was chosen as a Top 100 Contestant on MasterChef Season 6. Her recipes are “next-generation southern”—fun and fundamentally southern with a modern twist. Follow Andrea on Facebook, Instagram (@andreas_cooktales), and her video blog series at Andreascooktales.com.
VOTED BEST FARMERS MARKET
HERNANDO
FARMERS MARKET American Farmland Trust’s
#13 Most Celebrated Market in the Nation & #1 Market in Mississippi!
5 Local Chefs • 5 Sensational Dishes • 5 Saturdays It’s truly “A Fresh, Local Experience” at Hernando Farmers Market
Natchez Trace Bike Ride
Distances of 25, 50, 62 and 100 miles Welcome Party on Friday, Ride, Event T-shirt, Post-Ride Meal & Rockin’ After the Ride Party, Celebrating Cinco de Mayo with margaritas, pinatas, quesadillas, ole’ For event activity details and to register, go to: ridgelandsportsandevents.com MEmphis In May
2535 Highway 51 S, Hernando, MS 38632 • 662-429-9092
Every Saturday | 8 am until 1 pm m April 21st - September 29th
TRiatHlon CzEch
REpublic
2o18 OlyMpic TRi & Sprint Tri May 19-20
36th Annual Memphis in May Triathlon Sports Weekend Awesome T-shirt, finishers medals, food, Flat Hat Beer, music, FUN, Amateur Challenge $5000 cash May 19 & 20 • MIM Tri Registration Free Expo & Open Water Swim Clinics May 19 • 8 am – MIM Sprint Tri – 1/3 mile swim, 12 mile bike, 3 mile run May 20 • 7:30 am – MIM Tri Olympic Tri, .93 mile swim, 24.9 mile bike, 6.2 mile run Edmund Orgill Park, Millington, TN
33rd Heat Wave Triathlon - June 2 • 7am
1/2 mile swim, 27 mile bike, 10K run – bike the Natchez Trace Parkway and run the multipurpose trail, Ridgeland, MS Great swag, T-shirt, post race lunch with local artist pottery awards
Sophisticated Food In CASUAL Atmosphere.
3rd Annual Annie Oakley & Buffalo Bill Wild West Triathlon Super Sprint and Sprint Triathlon Races All women’s triathlons and all men’s triathlons Sprint – 1/2 mile swim, 16 mile bike, 4 mile run • Super Sprint – 1/4 mile swim, 8 mile bike, 2 mile run bike gear giveaway for race finisher female and male, June 23 – Shelby Farms, Memphis, TN
29th Annual Dragon Fly Triathlon • August 25 1/2 mile swim, 18 mile bike, 4 mile run, Sardis, MS
Valet Parking Available Nightly 120 Monroe Avenue, Downtown 901-527-7085 www.McEwensOnMonroe.com 25
EVENTS CALENDAR
JUNE EVENTS 5/31/18 Memphis Italian Festival: The Luigi 5K Memphis, TN
6/4/18 RunElite Track Camp Bartlett, TN
6/1/18 Harbortown 3 Mile
6/9/18 Orion 5K (formerly Gibson Guitar 5k)
Memphis, TN
Memphis, TN
6/2/18 Fallen Officers Memorial MRAP Pull Memphis, TN
6/10/18 Food Allergy Alliance of the Mid-South Virtual 5K Memphis, TN
6/3/18 The Navy 10 Nautical Miler
6/15/18 Memphis Farmers Market Crop Hop 5k Memphis, TN
Millington, TN 6/3/18 Kids RUN365 Collierville, TN
For races details go to racesonline.com
6/16/18 Operation Stand Down Midsouth Veterans 5K Memphis, TN 6/16/18 Mutt Strut 5K Millington, TN 6/16/18 Troops and Boots 5k Memphis, TN 6/16/18 Outdoors, Inc. Canoe and Kayak Race Memphis, TN 6/23/18 Love Well 5K
6/24/18 Mid-South Transplant Foundation Ride for Life Memphis, TN 7/3/18 Memphis Stars and Stripes 5K Memphis, TN 7/7/18 Tour de Horseshoe Bike Race and 5K Run Bonds Grocery Store 7/7/18 Mississippi Ale House Beer Run Relay Olive Branch, MS
Memphis, TN
Race Directors, Reach Runners! Call Hailey at 901.335.6005 or hailey@memphishealthandfitness.com
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4.21.18
PHOTO FINISH
YOUR NEXT STEP IS THE CURE MEMPHIS 5K Benefiting the patient services and clinical research projects of the Bonnie J. Addario Lung Cancer Foundation
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1. Noah Harris and Tara Harris
7. Jeff Gatlin, Magnolia Gatlin, and Kristen Olson
2. Angela Fulford
8. Laura Mchugh
3. Christina Fleck
9. Renee Welch
4. Jon Harris and Nate Harris
10. Hilda O.
5. Mike Bilderbeck and Anna Claire Parker
11. Toni Ill
6. Lennie Ellis and Jasmine Johnson
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Photos taken by: JEN RUSSELL jen.russell7@gmail.com lifeiscreative.weebly.com
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4.28.18
PHOTO FINISH
MID-SOUTH HEART WALK AND RED DRESS DASH Benefiting the American Heart Association & The American Stroke Association
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1. Dinah Darby and Lauerne Hampton
6. Christi Garrett and Debra Dockery
2. Marita Daniels
7. Jennifer Scallions and Danny Scallions
3. Bernice Dennis and Pearline Plyor
8. Jeffery Makenzie
4. Greg Buchanan
9. Dr. Linda Porterfield
5. Brendon Ohallohan, Kala Mccrosky, and Kristen Huntley
10. David Melton 11. Sara Ward and Jonas Broughman
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Photos taken by: JEN RUSSELL jen.russell7@gmail.com lifeiscreative.weebly.com
Abdu brings minimally invasive hope to women’s care
R
arely does a day go by that A. Ben Abdu, MD, isn’t amazed at the strength of his female patients. Dr. Abdu focuses on minimally invasive gynecological surgeries at Regional One Health. His training focused on advanced laparoscopy, minimally invasive female pelvic medicine and reconstructive surgery, vaginal surgery, tubal reversals, female urology and pelvic pain medicine. He primarily works out of Regional One Health’s East Campus, which houses a hub of super sub-specialty women’s services including minimally invasive GYN surgery, urogynecology and reproductive medicine. It’s there that Dr. Abdu interacts with patients who never cease to amaze him by their resiliency to continue on despite pelvic issues. “I think women are amazing and innovative in their approach to their problem,” he said. “Women find unique ways to deal with their problems and live with them. They think it’s just part of aging. They’re thinking, ‘I’m 56, I’ve had three kids and it’s just par for the course.’ No ma’am, it’s not par for the course. It always blows my mind and I say to them, ‘You know I can fix that?’ It makes me in awe of women.” Dr. Abdu works with women experiencing a range of pelvic issues that have been undiagnosed or inadequately treated. Those issues include chronic pelvic pain, history
The right
I love what I do and I love Memphis. The one thing I can give at the end of the day is my 100 percent guarantee that I’m meticulous, and I give the care to my patients that I would expect for a family member. DR. BEN ABDU of endometriosis, painful periods, pain during intercourse, leaking urine or a vaginal bulge. Dr. Abdu also is the only surgeon in Memphis who does tubal reversal procedures robotically. Dr. Abdu’s laparoscopic approach is a low-risk, minimally invasive procedure. “I’m here to help,” he said. “I love what I do and I love Memphis. I say this to a lot of patients and I say it sincerely. There are no guarantees in medicine. But the one thing I can give at the end of the day is my 100 percent guarantee that I’m meticulous, and I give the care to my patients that I would expect for a family member.”
care
life
SPECIALTY WOMEN’S SERVICES
throughout your
Regional One Health’s East Campus is a hub for super sub-specialty women’s services. With fertility treatments, specialty treatments for gynecology pain, and minimally invasive surgery procedures, we’re committed to offering treatments as unique as the women we treat. It’s not just our job to offer cutting-edge care for women of all ages, it’s what we love to do.
Schedule an appointment online at
RegionalOneHealth.org East Campus • 6555 Quince Road Memphis, TN 38119
RegionalOneHealth.org/East
or call
901.515.EAST
We’re here for the kids with no fear.
Kids are tough, but they’re not invincible. When they push their limits, the region’s only pediatric orthopaedic specialists are here to treat those injuries — as soon as they happen. Sports Injuries | Breaks | Sprains
901.759.3111 | CampbellClinic.com ©2018 Campbell Clinic P.C. All rights reserved. Campbell Clinic is a registered trademark of Campbell Clinic P.C.