INSPIRING ACTIVE LIFESTYLES SINCE 1996
NICK SIGNAIGO FIT DAD ON FIRE
JUNE 2020
10 Foods that Nourish
Your Skin!
Summer Salad with Grilled Cantaloupe and Prosciutto
HEALTHY WAYS TO EAT OUT
At Regional One Health, we know you need to feel your best so you can be your best. Our skilled, caring team works with you to improve your wellness today and for your future — because great health care helps you keep your dreams in reach.
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H+F JUNE 2020
12
ON THE COVER
10 Nick Signaigo
Fit Dad on Fire
18 Summer Salad with Grilled Cantaloupe and Prosicutto
20 Healthy Ways to Eat Out 24 10 Foods to Nourish Your Skin
HEALTH+WELLNESS
8 Achieve Your Active Lifestyle with Lasik
FIT MEMPHIS
12 Chris Clothier,
Running for a Reason
14 Herman Markell,
Active at Any Age
26 Dana Sjostrom, Triathlete, 28
Runner & Cyclist
Robert Serino, Runner
FOOD+NUTRITION
16 New England Lobster Roll 22 Chicken And Spinach
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Burgers with Pineapple Salsa
IN EVERY ISSUE
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Editor’s Picks
On the Cover: Nick Signaigo Photo by Tindall Stephens
WHAT IS VATA? V ata A e ri a l Y o g a no w a t th e Kr oc Discover the element of air, or "Vata" with Vata Aerial Yoga! Take your practice off the mat and into the air with the full support of a harness and handles, to accommodate all levels. The harness used for Vata gives full support for your torso and pelvis while six handles allow for control of the upper body and welcomes users of all capabilities. Perform inversions, classic yoga poses and even strength training movements to work the entire body. Develop balance and full body control as you hover weightless above the ground in this unique yoga experience!
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24 Years and Running Strong
Hailey Thomas Executive Editor Hailey has been running over half her life—fortunately not from the law! She has run marathons and half-marathons in Dublin, NYC, LA, Anchorage, Seattle, Red Woods, Big Sur, New Orleans, Sylamore 25K, Shelby Farms 50K and Memphis (6 times). Yoga is her new love along with interviewing Weekend Warriors with the same passion for fitness.
Amy Goode 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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EDITOR’S PICK By Hailey Thomas
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Dad will be delighted when his favorite libation stays fresh, cold, and carbonated for weeks. $149 • Orvis.com
TO INCLUDE YOUR PRODUCTS FOR REVIEW, SEND INFO TO HAILEY@MEMPHISHEALTHANDFITNESS.COM
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Meme, 9, is a Deer Head Chihuahua rescue that is sweet and sassy. A health food fanatic, Meme snacks on hearts of romaine and Plato Small Bites treats made from organic chicken. She maintains her svelte 4.5-pound figure with speed work and hill training on the bluff. Parent: Theresa Andreucetti
Murphy is a 3-year-old Shepherd mix. He was rescued from a kill shelter and was extremely underweight and shy. Now he is a completely different dog. His parents say, “It’s amazing what love can do.” His favorite adventures are hiking and finding new fishing spots for his mom and dad. Georgia Made Jerky from Hollywood Feed fuels his workouts. Parents: Cheyenne & Kory Pimentel
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LIVING WELL By Subba Gollamudi, M.D
Achieve your Active Lifestyle with Lasik With beautiful weather blossoming, more of us are heading outdoors to get active. Whether your sport is swimming, biking, golf, or tennis—20/20 vision makes it easier to be at your best. Top athletes and performers like LeBron James, Tiger Woods, Nicole Kidman, Brad Pitt, and Jessica Simpson have turned to the non-invasive, vision correcting procedure, LASIK. It’s become one of the most commonly requested forms of vision surgery today.
LASIK (laser-assisted in situ keratomileusis) employs a specially calibrated, computerguided excimer laser which offers a permanent vision correction solution for nearsightedness, farsightedness, and astigmatism.
What to Expect
Find Out if You’re a Candidate
With detailed measurements, each patient achieves their own individualized vision treatment. This plan is unique to each patient and delivers precise blade-free LASIK vision correction for optimal results.
To find out if this is the best solution for your lifestyle, Eye Specialty Group offers a free consultation. This includes:
Each procedure is done in a state-of-the-art LASIK suite, and most patients report they experienced little to no discomfort after. In nearly all cases, LASIK is pain free and takes about 5–8 minutes for both eyes. In as short as 24 hours, patients typically enjoy vision of 20/20 or better
• Preliminary measurements
• Determining your vision goals
• Step-by-step overview of procedure • Tour of LASIK suite
Eye Specialty Group has performed over 10,000 LASIK procedures with outstanding results. We’ve been the the Mid-South’s premier vision partner for over 50 years, helping people #seethedifference! To schedule a free LASIK consultation, call 901.443.3600 or visit Eye Specialty Group at 1458 West Poplar Avenue Collierville.
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Subba Gollamudi, M.D. is the Managing Partner and Medical Director of Eye Specialty Group.
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MEMPHIS FIT
By Lucy Harrison Photo by Tindall Stephens
Nick Signaigo Firefighter and Family Man
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MEMPHIS FIT
When Nick Signaigo, now 39, graduated from Mississippi State University in 2005, he entered a post-grad rut. He thrived during his collegiate years as a running back on the football team; adjusting to a demanding job in marketing and being confined to a cubicle wasn’t bringing him happiness. “The shift from being a student-athlete to being at a desk all day was really hard on me.” The job was consuming, and Nick eventually realized that something was wrong when he was too distracted to talk football, his favorite subject, with his dad. “My dad knew before I did,” Nick says. “He told me that I needed to do something that would make me truly happy.”
“That was a really scary time,” Nick recalls. “There was the possibility I wouldn’t have a chance to get to know my own son, that I wouldn’t be able to walk my daughter down the aisle one day.” Nick knew that he had to stay strong in order to get through the challenge. “I had to stop myself from worrying and remind myself that no matter how bad this thing got, I had to beat it for my family.”
“The purpose of me being on this earth is to be a dad.”
After 11 years on the force, his passion for his work as a firefighter at the Germantown Fire Department Station 2 is undeniable. He started as a paramedic and was eventually promoted to his current role as the driver of Engine 92.“This is one of the best decisions I’ve ever made,” Nick says. “I wanted to really make a difference in someone’s life.” While Nick’s love for his job and fellow firefighters is strong, his love for his family is the driving force in his life. There’s an undercurrent of joy in Nick’s voice as he talks about his wife of 12 years, Lindsey, and three children—11-year-old Halle, 8-year-old Nicholas, and William (20 months). “My family is my rock,” Nick says with pride. “My wife is the best mom, and I love being a dad to my kids.” He’s also close with his own parents. He and his dad own and operate a commercial cleaning company, Master Building Service Contractors, and he describes his mom as one of his biggest supporters. Although Nick’s life is pretty close to perfect, the road has been paved with a few speed bumps along the way. In 2011, when his daughter Halle was three and his son Nicholas was a newborn, Nick went to the hospital for stomach pain and ended up having a kidney removed seven days later. He was ultimately diagnosed with renal cell carcinoma and began undergoing grueling treatments at West Cancer Center in Germantown.
Since completing treatment in 2012, Nick has been in remission and values his health more than ever. “I love competing against myself as a form of stress relief.” His love of staying active keeps his relationship strong, and he jokes that his wife will send him to the gym to blow off steam if they get into an argument.
He’s also earned the position of head peer fitness trainer for the Germantown Fire Department. “Peer fitness trainers are part of leadership’s efforts to change the culture of the job and maintain healthy EMTs and firefighters,” he explains. “We’re certified by the American Council on Exercise and act as personal trainers for the department.” Nick and his fellow trainers develop personalized fitness plans for the department based on individual needs. The peer fitness training program does more than encourage department personnel to exercise. The initiative also looks to tackle deep-rooted health concerns in the firefighting industry, such as long-term exposure to carcinogens that can cause cancer. “Ten percent of firefighters in Nashville have cancer as a result of carcinogen exposure,” Nick says. “We want to bring light to that issue and ensure that our department is operating efficiently and reducing that risk of exposure as best as we can.” Nick is currently working with the head of Human Relations at Station 2 to spearhead a Wellness Champions initiative that promotes physical, mental, and financial wellness throughout the city of Germantown. Nick holds many titles, but there’s no question that he’s proudest to be a husband and father. Nick summed it up best himself, “The purpose of me being on this earth is to be a dad.” 11
MEMPHIS FIT
By Lucy Harrison Photo by Tindall Stephens
Chris Clothier: Running for a Reason
Chris Clothier, a 48-year-old father of five (ages five to 18) and a partner at real estate investment company REI Nation, makes it sound easy to get up and run four to five miles every day—despite that being a daunting idea for most of us.
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This Dallas native is a lifelong athlete and runner. His family moved to Memphis in 1986, and his athletic career continued to flourish. Chris started on the varsity soccer team at Germantown High School as a freshman and went on to play at the University of Memphis. Post-college, Chris
began coaching competitive soccer, training children of all ages for 25 years. Currently, Chris’s fitness routine centers on running, and a typical jaunt is four to five miles. While most runners love to track their progress on Fitbit or Strava, Chris’s approach is unique. “I run without a watch or anything. A good way to ruin a great run is by worrying about metrics like distance and speed.” Although balancing fitness and family isn’t always easy, he says that focus and
prioritization are essential to maintaining balance. “My kids, wife, business, and health are all a priority,” Chris explains. “It’s just a matter of not falling into the trap that time is a limiting factor, and knowing that you may have to sacrifice those extra miles in order to spend time with the family.” Chris believes in ensuring that, above all else, every run feels good. “It’s hard to make running a habit when you’re overly focused on how fast you’re going; you’ve got to just do what feels good,” Chris says.
MEMPHIS FIT
“I’m not really big on racing and running marathons. I just like to run.” However, Chris holds two races close to his heart as some of his proudest athletic accomplishments: the 2018 Boston Marathon and the 2017 Keys 100 Ultramarathon. The 2018 Boston Marathon was a notoriously difficult race. “The weather was crazy—nothing any runner could ever prepare for,” says Chris about what some experts have called the worst weather in Boston Marathon history. There was unprecedented wind, rain, and cold temperatures. “I wasn’t ready for those conditions. That finish was 100% attitude,” Chris declares. His experience at the 2017 Keys 100 Ultramarathon was an entirely different tale. Chris decided to sign up for the race because there was a chance he couldn’t finish it. “I wanted to really challenge myself,” Chris says. “I had a blast, but I
wasn’t properly prepared for that kind of distance.” He ended up withdrawing from the race after 60 miles. But his ultramarathon aspirations are far from over; he’s set to compete in the 2021 race in Key West, Florida.
That suggestion sparked Chris to establish the annual Big Buffalo 50, a 50-mile endurance run and relay event that attracted an astounding 800 runners to Shelby Farms during the inaugural March 2018 event.
“My kids, wife, business, and health are all a priority.”
The Big Buffalo 50 is also an opportunity to give back. All proceeds from the race go to the Cancer Kickers Soccer Club, an organization founded by Chris and his wife Michelle in 2017. This family-run passion project is dedicated to providing a positive environment for kids battling cancer, fostering an atmosphere of positivity, fellowship, and confidence.
His first ultramarathon had a profound impact on him. His friend Jesse Itzler, who helped him prepare leading up to the race, was there to reflect with Chris after his return. “We were catching up at Shelby Farms, and Jesse looked out at the park and asked why I didn’t just host my own race out here.”
The Big Buffalo 50 and the Cancer Kickers Soccer Club combine Chris’s passions: fitness and family. “This has really been a great opportunity for the whole family to stay fit and have fun together.”
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MEMPHIS FIT
By Lucy Harrison Photo by Amy Goode
Active at Any Age
Chicago-born and New-York bred, Herman (Herm) Markell has lived in Memphis since 1955. He has been a devout runner and cyclist his entire life. When he used to travel for work, he always packed his running shoes so that he could remain active on the go, and even completed the highly competitive New York City Marathon in 1980, as well as 2 triathlons locally. At 87, his passion for fitness is still as strong as ever: he rides his tricycle 20 to 30 miles four or five days a week.
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Herm started cycling after suffering an injury that left him unable to run. After struggling with a variety of medical issues, he
ultimately underwent surgery that left him with a balance problem. “That was when I discovered the tricycle,” he explains. “I didn’t want to just give up on exercise completely, and bicycling was too hard for me to keep from falling.” Although the tricycle was a new form of exercise for Herm, he’s grown to truly love it. “I actually like it more than the bicycle because you can actually look around sideways to appreciate the beauty around you,” he explains. “The structure of the tricycle offers a firmer base, lower center of gravity, and more overall stability.”
MEMPHIS FIT
He purchased his current tricycle on Thanksgiving in 2018 and has accumulated 3,850 miles. While he typically averages about 20 miles per ride, he sometimes cycles as much as 32 miles in one day, even biking 60 miles a couple of times.
“I really get a kick out of riding the tricycle with one of the six grandchildren when they visit.” Herm finds that his love for being outside and staying in motion motivates him to regularly ride the tricycle. “I’m comfortable on the trike and I like that it gives me the motivation to get outdoors,” he says. Herm takes the trike all over the city, from the Shelby Farms Green Line to the Wolf River Greenway, to Big River Crossing in Arkansas to Tanglefoot Trail in Mississippi.
Herm even travels with the tricycle, much like his running shoes back in the day. “I take the trike everywhere—Aspen, New York City, Washington D.C., Breckenridge,” Herman proudly declares. “One time, when I was tricycling on the Fourth of July in Breckenridge, I even ended up in a parade!” In addition to keeping him in good physical condition, tricycling also keeps Herman’s spirits up. “Exercise gives me peace of mind,” he says. “When you’re exercising, you can really get clarity and go into a space with few concerns or worries.” Although Herman usually goes for his longer rides alone or with his friend Dan, a fellow triker, he loves to ride with his family. “My wife Sally and I have been married for more than 30 years, and we have five children, two that live right here in Memphis,” he says with a smile. “I really get a kick out of riding the tricycle with one of the six grandchildren when they visit.” While many people might have abandoned the idea of fitness after roadblocks like injury and surgery, Herman has remained dedicated to finding creative ways to stay in shape. “For me, exercise just makes life more enjoyable and even smooths out the bumps,” he says.
We salute the masked heroes of Memphis. Memphis is a city of heroes. A place where tenacious healthcare workers unfailingly answer the call. Where caregivers and first responders bravely face adversity day after day. Where compassionate business owners and service industry workers keep our city moving. And where our selfless citizens have rallied to the cause of flattening the curve. And though the rules of engagement in this fight continue to change, each day is an opportunity for all of us to improve the lives of others. Together, we will make a difference. This will be our city’s finest moment.
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FOOD+NUTRITION Recipe & Photos by Andrea LeTard
NEW ENGLAND
Lobster Roll Dad deserves something extra special on Father’s Day. This recipe includes all the special touches from homemade mayo to live lobsters—making it as close to an authentic lobster roll as it can get. Homemade Mayo:
Rolls:
q 2 large egg yolks
q 3 large lobsters (meat removed from tails and claws and chopped into large pieces)
q 1 Tbsp lemon juice q 2 Tbsp red wine vinegar q 1 Tbsp Dijon mustard q D ash of salt q D ash of sugar q 1 -1 ½ cups vegetable oil (or any oil neutral in flavor)
q 1 /3 cup homemade mayo q 2 stalks celery (diced small) q 2 Tbsp fresh chives (minced, plus extra for garnish) q 1 Tbsp fresh dill (minced) q ½ tsp salt (to taste) q 8 hot dog buns or sandwich rolls q ½ cup melted butter
Directions: Prepare the mayo in a stand mixer with the whisk attachment or in a blender. Combine all the ingredients except the oil until thoroughly mixed. On high speed, slowly add the oil into the mixture drop by drop. Once it starts to come together and becomes light in color, stream the rest of the oil in slowly. The emulsion takes a good bit of time. When the mayo comes together and is light in color, spoon it into a container or jar and set aside.
Cook’s Note: I like to use live lobster for this recipe. You don’t have to, but if your food is alive hours before you eat it, I promise it will taste better.
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In a large bowl, combine lobster meat, homemade mayo, celery, chives, dill, and salt. Taste for seasoning and add more salt if needed. Heat a grill pan to high heat. Brush the inside of the hot dog buns or rolls generously with the melted butter. Place on the grill cut side down for about 1–2 minutes or until charred. Fill each bun with the lobster mixture. Top with extra chives.
Andrea LeTard is the creator and author of Andrea’s Cooktales, an heirloom cookbook. She is also a Memphis-based 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.
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FOOD+NUTRITION By Kristen Rosania
Grilled Cantaloupe Salad with Prosciutto One of the best parts of summer is the abundance of sweet melons. Cantaloupe goes to a whole other level with a quick sear on the grill that caramelizes and brings out its sweetness. This juicy melon is also hydrating and high in antioxidants, making it great for your skin. Prep Time: 10 minutes | Makes 1 Serving Ingredients: q 3 slices of cantaloupe (2-inches thick) q C oconut oil spray q 3 pieces of prosciutto (torn) q P inch of flaky salt q 1 cup of mixed greens q 4 oz burrata q 2 Tbsp pine nuts q O live oil q O ptional garnish: fresh basil, fresh mint, flaky salt Directions: If using a propane grill, set it to 400F. Alternatively, prep a cast iron grill pan with nonstick spray over med-high heat. Place cantaloupe slices at a diagonal and leave undisturbed for 4 minutes to achieve grill marks. Flip and grill for an additional 4 minutes. While cantaloupe is grilling, heat a small pan to medium. When the pan is warmed, add the pine nuts and toast for about 2 min until they have a rich aroma. You can optionally use some olive oil in the pan. Set pine nuts aside. Assemble the salad by placing the mixed greens on the bottom. Top with cantaloupe, torn burrata, and pine nuts. Add garnishes and a drizzle of olive oil.
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Kristen Rosania is a Memphis-based meal-prep chef and recipe developer. She created @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
Healthy Options for Eating Out Eating out is part of living, but when it comes to work lunches, social events, and family dinners, it often feels necessary to compromise nutrition goals in order to enjoy the meal. Even if you feel like eating out is a death sentence for your diet, it doesn’t have to be. You should be able to enjoy a meal out when the occasion arises without having to sacrifice your social life or give up on your goals. Eating the foods you enjoy should not require restricting, rationalizing, or feeling guilty. Learning how to navigate a menu in a way that fits with your goals and lifestyle can allow you to enjoy meals out while still working towards your health goals. When navigating a restaurant’s menu, focus your meals around a lean protein and vegetables before adding in more calorie-dense sides, drinks, and desserts. LEAN PROTEINS
VEGETABLES
Chicken breast
Side salads
Fish
Steamed or grilled garden veggies
Shrimp
Fresh vegetables
Turkey
Greens, green beans, slaw
Sirloin steak
Vegetable soups (broth based)
Tofu, lentils, tempeh
TIP: Ask for a to-go box to come with your order. When you get your meal, save half for later. This can help you spread your food out across and can keep you from feeling like you need to finish everything on your plate.
Regardless of where you are eating, there will be menu items that don’t work with your nutrition goals. But there are ways to make small adjustments so that you are choosing the best option available. Here are some ways you can tweak typical menu items to match your nutrition goals: BREAKFAST: Ask for your omelette to be made with egg whites in addition to eggs. Opt for a side of fresh fruit rather than toast, and ask for turkey bacon in place of normal bacon. SALAD: Order extra protein and ask for dressing on the side. Sub croutons or fried toppings with extra veggies. SANDWICH: Use only one slice of bread or one half of a bun if needed, and ask the chef to go light on any fatty dressings or spreads like mayo, aioli, or guacamole. SOUP: Choose broth-based rather than cream-based soups. Ask for a side of veggies rather than bread if your soup is already carb-dense due to added rice or pasta. SUSHI: Choose lean protein options like tuna, shrimp, or crab over tempura sushi rolls or too many high-fat creamy sauces. MEXICAN: Order fajitas and eat either the tortillas or the beans and rice as your main carb source, and either sour cream or guacamole as a side to cut down on fat. ITALIAN: Try to add a protein source to your pasta dish, and choose dishes with tomato-based sauces rather than cream-based ones. Your health and nutrition goals should be focused on balance, and that means being able to enjoy a meal out every once in a while. There will be days where you have some extra greasy appetizers, unplanned desserts, or an extra drink or two—and that’s okay! Shake it off, move on, and just don’t let a “bad” day turn into a bad weekend, bad week, or bad month.
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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.
Be the Chef!
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.
East Memphis
Schilling Farms
Shelby Farms
483 High Point Terrace
956 E. Winchester Collierville, TN
6903 Great View Drive
(Next to the Greenline)
Memphis, TN
cheffies.com
(Next to the Visitors Center)
Memphis, TN
6641 Poplar Ave Suite #106 Germantown
901.552.5604 21
FOOD+NUTRITION By Almetria Turner
Ground Chicken and Spinach
BURGERS with Pineapple Salsa
This is the perfect recipe to kick off Father’s Day and the cookout season. From the sweetness of the salsa, to peppery arugula and creamy avocado—this healthy burger will be a hit at your next backyard gathering. Ground Chicken and Spinach Burger Ingredients: q 1 lb ground chicken q 1 cup spinach leaves chopped q 1 tsp onion powder q 1 tsp garlic powder q 1 tsp kosher salt q 1 tsp Kroger zesty table original blend q 1 tsp dried parsley q 1 tsp paprika q O live oil cooking spray q 4 whole wheat hamburger buns q 3 cups arugula q 1 avocado sliced (optional) Pineapple Salsa Ingredients: q 1 cup pineapple (diced)
Salsa Directions: Combine the ingredients in a bowl. Chill the salsa in the refrigerator for at least 30 minutes. Season to taste.
q 1 Tbsp red onions
Burger Directions:
q 1 /4 cup red bell peppers (diced)
In a large bowl, mix the ground chicken, chopped spinach, and all the spices until well blended. Shape the mixture into 4 patties. Place the burgers on the grill on medium-high heat, and cook for 3–4 min on each side until they have reached at least 160F. Remove from the heat to rest until it reaches 165F, and set aside.
q 1 /4 tsp kosher salt q 1 /4 cup cilantro (chopped) q 1 /2 small lime (juiced) q 1 /2 tsp jalapeños seeded and chopped (optional)
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Prep Time: 30 minutes | Makes 4 Servings
Spray the hamburger buns with olive oil cooking spray. Toast them on the grill or in a pan face down until golden brown. Assemble the burger by placing the arugula on the bottom bun. Top with the burger, avocado, and pineapple salsa. Enjoy!
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.
Open on Saturdays 8am - 1pm | NOW through Oct 31
We are going virtual! The MFM Virtual Crop Hop 5k weekend is June 20-21st. Hop in on the fun in your own neighborhood and we’ll give you a canvas shopping bag on your next trip to the market. We appreciate your support. Register at crophop5k.raceroster.com
HEALTHY STARTS HERE.
START YOUR JOURNEY WITH THE Y
YMCA MEMBERSHIP BENEFITS: No contracts. Ask staff about our 30-day cancellation policy FREE unlimited group exercise classes, water exercise and indoor cycling FREE access to indoor and/or outdoor pools FREE child-watch (while you work out)
at ymcamemphis.org
ymcamemphis.org 11 area locations
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FOOD+NUTRITION By Caroline Pruente, MS, RDN, LDN
10 Foods to Nourish Skin from the Inside Out Sweaty foreheads and sunburned backs are evidence that summer can be hard on skin. This year, don’t compromise fun in the sun. Instead, slather on the sunscreen and enjoy these 10 epidermis-enhancing foods to nourish your skin from the inside out.
1
Watermelon
This quintessential summer food is known for its high water content. This juicy red melon helps keep you and your skin hydrated. Hydration plays an important role in the elasticity, or stretchiness, of skin. Extra oily skin is a common sign of skin dehydration, as the body recognizes dryness and signals sebaceous glands to rev up oil production.
2
Bell peppers
Commonly mistaken for veggies, these colorful fruits are an excellent source of vitamin C. Vitamin C is a potent antioxidant that fights free radicals, or unstable atoms that can cause cellular damage. It protects and heals skin by supporting collagen and hyaluronic acid production, plumping skin to reduce wrinkles.
3
Greek yogurt
It’s loaded with protein, the building block for all tissue in the body including skin. Be sure to incorporate protein at every meal and snack with foods like meat, fish, dairy, beans, or nuts to help strengthen skin and increase satiety.
4
Olive oil
Rich in polyphenols, antioxidant plant compounds, olive oil can help reduce inflammation. Specifically, olive oil contains a rare polyphenol named hydroxytyrosol that has been shown in some research to slow the aging process. Scientists recommend 1–2 tablespoons each day to reap skin-health benefits.
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5
Sunflower seeds
Like vitamin C, vitamin E is another powerful antioxidant that flights free radicals that damage skin. Just one ounce of sunflower seeds contains 66% of daily need for vitamin E! Vitamin E along with vitamins A, D, and K require the presence of fat for absorption. Gear up for glowing skin by sprinkling sunflower seeds on top of full-fat Greek yogurt for a protein, fat, and antioxidant-filled snack..
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Sweet potatoes A half cup of baked sweet potato contains six times the daily need for vitamin A. Vitamin A is yet another antioxidant that protects skin from sun-exposure and skin damage.
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
7
Oysters
Slurping down two oysters provides a full daily dose of zinc for calm, smooth skin. Zinc acts as an anti-inflammatory agent in the body and helps reduce painful, red acne. Not a fan of oysters? Try 70% dark chocolate, cashews, or chickpeas for a zinc boost instead.
8
Avocado
This versatile, nutrient-filled fruit is easy to add to summertime meals. Mash it for guacamole, blend it with berries for smoothies, or slice and spread on toast. Avocados are rich in fat and contain vitamins E and C, making them a creamy and nourishing food for skin health.
Salmon
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This fatty-fish is an excellent source of omega-3 fatty acids, which are needed to keep skin supple, hydrated, and firm. A telltale sign of omega-3 deficiency is dry skin. Memphis Nutrition Group RDs recommend boosting food sources of nutrients prior to supplementation, but in some cases, taking an omega-3 supplement can be beneficial. This summer, try adding fatty fish to your menu a couple of times per week
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Tofu
Tofu and other soy products contain isoflavones, compounds that either block or mimic estrogen and may help reduce fine lines and wrinkles by increasing collagen production.
Ensuring meal and nutrient adequacy is of utmost importance for improving skin health. The most important thing to remember when eating to enhance skin health: eat enough! Aim to eat three meals a day, with a snack or two, to power you till bedtime. The body is constantly working for our good, so fuel it well all year round!
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WEEKEND WARRIOR
Interview by Hailey Thomas Photo by Tindall Stephens
Dana Sjostrom, Triathlete, Runner, Cyclist 39, Municipal Planner for Memphis-Shelby County Office of Sustainability and Resilience.
FAVORITE FITNESS ACCOMPLISHMENT: Making fitness integrated into my world full time—even off season. Always shifting the focus but keeping it as part of the everyday world.
I
f
TRI’S: The meditative time training. I trained so much completely solo while living in Texas that it was so therapeutic to ride long, run long on the beach, and swim through the harbor (or in the pool). It is also refreshing to build camaraderie here with the Terrapin Racing team that I am a part, and build supportive relationships with the training community. FITNESS DRIVE: The co-benefits of
“I love the meditative time training.” mental health, time in nature, trail exploration with my dog Fin, community building, and the ability to see my progress in races, fitness levels, and pacing.
INSPIRATION: I am constantly inspired by those who tackle tough stuff, navigate the good with optimism and kindness, and just work to make the world a better place.
GO-TO CURBSIDE: I haven’t eaten out much at all! Having delivery from Wiseacre has been fun, though.
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VIRTUAL ATHLETE: My most recent
THE NEW NORMAL: Less travel! Other
INDULGENCE: That cold brew post-ride
virtual event was the Zion 50K, which turned into a Tour-de-Memphis 50K in mid-April. Banff Marathon is in mid-June, racing here locally as well. Memphis in May Triathlons are now virtual, so will complete those in May, too. Also rode in the 901 virtual weekly rides—40, 50, 60, and 70 miles.
than that, still rolling on things given I had events coming up and wanted to maintain/ improve moving into the race season. I’ve worked with my amazing coach, Kirsten Schwartz, and tried to identify how we can still work on some events we had planned while keeping the Memphis 70.3 in sight for peaking in the fall.
or run!
SPIRIT ANIMAL: Probably Fin, my dog, who is basically a neurotic Vizsla that likes to run as much as I do.
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WEEKEND WARRIOR
Interview by Hailey Thomas Photo by Tindall Stephens
Robert (Bob) Serino, Runner 73, Retired Psychologist with Associates in Psychology and Psychiatry. Part-time Psychologist at Lakeside and Methodist hospitals and at Compass Intervention Center.
BRAGGING RIGHTS: I grew up playing football (running back) at Messick High School and the University of Virginia. Running has always been a part of my life, especially as a way to manage stress. After running a number of 5Ks and a half marathon or two, I ran my first marathon in Nashville in 2008 at 61 years old. In the next two years, I ran the St. Jude Marathon and the St. Louis Marathon. Since that time, the races have been half marathons or 5Ks.
MOST MEMORABLE RUN: A memorable race was the 2008 Gibson 5K. My daughter, Amy Serino Moffatt, and I earned second place in the father/daughter division.
“Running has always been a part of my life, especially as a way to manage stress.� THE JOY OF RUNNING: I really love running out in the fresh air. Doing so allows me to clear my thoughts and listen to music or an Italian immersion audio. I have Elvis, the Beatles, Frank Sinatra, The Beach Boys, and Lady Antebellum albums on my iPhone.
GO-TO CURBSIDE: Bogies Deli. I really enjoyed a Lox Bagel and my wife Linda thought the Bacon, Egg and Cheese was delicious.
INDULGENCE: In the last 10 years or so, I have enjoyed drinking red wine, especially Italian wines. We took a family trip to Italy in 2018 and found the little town of Serino not far from the Amalfi Coast. Running in the countryside and enjoying a glass (or two) of wine with dinner was really wonderful.
PASSION: Besides fitness, I am a real advocate of my religious faith and my cognitive psychology. I believe that how a person thinks about things is a primary factor in how they feel.
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TO NOMINATE A WEEKEND WARRIOR, EMAIL HAILEY@MEMPHISHEALTHANDFITNESS.COM
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