Memphis Health+Fitness Magazine June 2021 by Memphis Health+Fitness

JUNE 2021 INSPIRING ACTIVE LIFESTYLES SINCE 1996

RICHARD MURPHY Going the (ultra) distance injury free

BBQ GRAZING BOARD

MEN’S HEALTH

ISSUE

TOP 5

INSECURITIES FOR MEN AND HOW TO OVERCOME THEM

We know health and safety are on everyone’s mind right now. One of the best things you can do to stay well is to see your primary care provider. Regular care helps you manage chronic conditions and prevent problems before they become serious. Call Regional One Health today for an appointment. We’re making it safe and easy to get exceptional care, because your health is essential.

.org/primary-care

Remember to take care of your mental health, too While you are focusing on staying physically fit, you should know that your mental health is just as important. If life has become too stressful and you are having trouble coping, lean on us for help. Lakeside is here for you no matter what level of care you might need. Our treatment teams at The Landing and The Oaks can treat depression, anxiety, bipolar disorder and other mental health conditions, as well as co-occurring addiction issues.

We are here, 24/7, to help you maintain balance and a healthy lifestyle A confidential, no-cost assessment can get you started.

Call 901-500-8517 or visit lakesidebhs.com

Physicians are on the medical staff of Lakeside Behavioral Health System, but, with limited exceptions, are independent practitioners who are not employees or agents of Lakeside Behavioral Health System. The facility shall not be liable for actions or treatments provided by physicians. For language assistance, disability accommodations and the non-discrimination notice, visit our website. Model representations of real patients are shown. Actual patients cannot be divulged due to HIPAA regulations. 210138-0608 05/21

2911 Brunswick Road Memphis, TN 38133

1083 W. Rex Road Memphis, TN 38119

H+F JUNE

20 21

ON THE COVER

14 Top 5 Insecurities For Men 20 Richard Murphy, 30

Ultrarunning Without Injury

Memphis BBQ Grazing Board

FIT NEWS

8 Rec Room Reopens With Immersive Yoga Studio

10 F3: Fitness, Faith, Fellowship 12 How To Explore the Wolf River Greenway

LIVING WELL

16 Growing a Gut Could Mean a 18

Fatty Liver

Hernia 101

PEOPLE

22 Josh McCurdy, Fit By 40 24 MMA Fighter Reggie Adams Fighting For Others

26 Dr. Moacir Schnapp, Staying Fit Over a Lifetime

FOOD+NUTRITION

32 Smoked Sweet Peach Pork Tenderloin 34 Kashmiri Quinoa Pilaf With Jackfruit Tandoori Skewers

36 Prostate Health 38 Your Guide To Choosing Supplements MEMPHIS OUTDOORS

Bike It!

IN EVERY ISSUE

6 Starting Line: Father’s Day Gift Guide 42 Weekend Warriors: 46 48 2

– Holly Judd – Dr. Jim Savage

Trainer Spotlight: Samantha Bynum Where To Find An Issue!

24 25 Years and Running Strong Publisher Amy Goode amygfitness@comcast.net

901.218.4993 CONSULTANTS Advertising & Marketing Amy Goode 901.218.4993 Editor in Chief Laurenne Hom Contributing Writers Halle Griggs Lucy Harrison Alexandra McCray Morgan Stritzinger Cara Greenstein Graphic Design Brian Williams Photographers Tindall Stephens Kim Thomas 648 Riverside #421 Memphis, Tennessee 38103 Send articles and photos to amy@memphishealthandfitness.com H+F reserves the right to edit all materials for clarity, space availability and suitability for publication. First copy free, additional copies, $1. Mailed subscriptions: $25 per year. Back issues, $5. Memphis Health + Fitness Magazine does not knowingly accept false or misleading advertising or editorial content, nor does Publisher assume any responsibility should such advertising or editorial appear. Readers are encouraged to notify Publisher when they suspect false advertising. All rights reserved. Copyright © 2021.

facebook.com/ MemphisHealthFitnessMag @MemHealthFitMag

please recycle

On the Cover: Richard Murphy Photo by Tindall Stephens

Read us online at Memphishealthandfitness.com

1 1

Amy Goode |

Publisher

Amy is passionate about growing the health and fitness community, as she’s done for the last 25 years. Along with triathlons, cycling tours, and road/trail races, she’s marked off several bucket list marathons in Chicago and New York City. When not working out, she is always looking for the best cheat meal.

Laurenne Hom |

Editor in Chief

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

Tindall Stephens |

Photographer

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

Lucy Harrison |

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.

Kim Thomas |

Photographer

Kim Thomas is a lifestyle blogger and photographer based in Memphis. Launched in September 2010, her blog KP Fusion provides of-the-moment fashion, style, and beauty tips and trends with a little Memphis flavor thrown in. @kpfusion 4

Alexandra McCray |

Contributing Writer

Alexandra is a passionate freelance writer and marketing communications professional. When she isn’t glued to a keyboard, her pastimes include pursuing her only bucket list item of seeing all seven continents (of which she has already been to five!), attending kick-butt workout classes, and trying new recipes.

Zoë Kirchoff |

Social Media Editor

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

Halle Griggs |

Contributing Writer

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

Kelsey Lawrence |

Contributing Writer

An award-winning journalist with a love for outdoor adventure, Kelsey is a Memphisbased freelance writer who enjoys telling stories that inspire others to get outside and explore beyond their comfort zones. She enjoys camping, hiking, yoga and winter waterskiing. She did grow up in North Dakota, after all.

NEW LOCATION

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STAR TING LINE

It’s been our honor for 25 years… to serve the Mid-South community—sharing your inspiring stories of resilience and commitment to being fit and healthy. We’re a city of transformation. With more green spaces, better healthcare options, and fresher food available than ever before, there is no better time to celebrate how far we’ve come. It’s a joy to see us supporting each other, even during the trying times of the past year, dbuilding friendships and encouraging others. Growth is a journey, and we’re stepping into the next chapter as the world begins to open up more. We look forward to being there—educating and inspiring you—on your journey to being your best self and a positive influence in our community.

GIFTS FOR DAD TO LOOK GOOD

Put down the Hawaiian shirt (or burn it) and elevate his style with a gift from KoshieO. Founded by a West African designer, each piece blend ethnic aesthetic with American culture with an emphasis on craftsmanship. $50+, Koshieo.com

It’s time for Dad to upgrade to the Wave Glyder. It’s the easiest way to lay down your waves and keep pesky hairs in place. Invented by a barber (and father of 4), the design is perfected to be the simplest and smoothest tool for taming your frizz. $25, Waveglyder.com 6

TO FEEL GOOD No one said parenting was easy. Help Dad recover from the stress with the Recoverfun Mini Massage Gun. It’s powerful, portable, rechargeable, and quiet. $79, Recoverfun.com

Help Dad level up his skincare routine with Sea Witch Botanicals Grooming Soap. With activated charcoal and chamomile extract, this vegan bar neutralizes odors and provides a deep clean hair, beards, or bare skin. $8, Seawitchbotanicals.com

TO EAT GOOD Because sometimes it’s just too hot to go out and grill, get Dad the PowerXL Smokeless Indoor Grill. Well loved by the grilling community, it sears all of your favorites like steak, fish, and burgers. $80+, Powersmokelessgrill.com For Dad’s who like to experiment in the kitchen, the get him the Omsom East Asian & Southeast Asian Sampler Set. Their complete starter packs contain all the sauces, spices, and aromatics you need to make authentic dishes like Thai Larb and Korean Spicy Bulgogi in under 30 min—just add your protein and veg! $55, Omsom.com

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FIT NEWS

Rec Room Reopens With Memphis’s 1st Immersive Yoga Studio The much beloved barcade, now featuring a totally new yoga concept called Kokoon, resumes operation on Saturday, June 5 with a neighborhood festival. In addition to immersive yoga classes from Kokoon, the grand opening event will also feature a Hampline Brewing tap-takeover, Civil Axe throwing, and goods from Metro Hemp Supply. Expect live music, food trucks, and family activities. This is the perfect event to experience the Hampline bike path. You can ride your bikes to the festival and use it as a jumping off spot to explore the rest of the Hampline and the Broad Avenue Arts District. Rec Room opened over six years ago as an experiment in what to do with some vintage arcade games and huge white walls. Projection screens for video games, sports, and other digital entertainment were created and the venue was born. Over the years the bar added Civil Axe Throwing and biweekly live wrestling events with 901 Wrestling. Meanwhile in the Binghampton neighborhood, the Hampline bike path between Shelby Farms and Overton Park was completed, and Hampline Brewing opened its doors, continuing new development along the Broad Avenue corridor. Beginning June 5, customers will again be able to enjoy the nostalgia of vintage pinball, arcade, and other games while being introduced to some totally new experiences:

• A brand new, custom-designed, immersive hot yoga studio, operated by Kokoon Immersive Yoga, which will include a 360 sensory experience including video, audio, and aroma

• A newly expanded outdoor deck and massive green space overlooking the Hampline bike path

• Upgraded venue rest area and locker rooms/showers for yoga attendees

• Revamped food menu available from morning through evening hours

• R eimagined bar menu to include the original offerings plus curated non-alcoholic cocktails and a selection of coldpressed juices, smoothies, coffees, teas, and kombucha

• Completely redesigned, comfortable interior space available for work and play all day

Kokoon Immersive Yoga provides a safe space for students to be fully seen and supported in becoming their best selves via the class offerings. This practice is a heightened, simultaneous experience for all the senses. The goal is to develop a strategy for engaging fully in each moment of one’s life. Attendees will learn to hold space for themselves to be able to live, prosper, and thrive in difficult times. This yoga experience provides a fast track for developing patience, perseverance, surrender, forgiveness, acceptance, and equanimity. You can sign up with email or phone to stay up to date on yoga offers or to express interest in teaching. “We are thrilled to bring our completely new, immersive, hot yoga experience to the Memphis market,” says Kokoon partner Rachel Romero. “We truly feel that we’re introducing a life-altering experience to our fellow Memphians and look forward to working with our students to bring a new perspective on how to enhance their physical and mental states of well-being for many months and years to come.” For more info, go to Recroommemphis.com and Immersiveyoga.com or follow on FB @recroommemphis and @immersiveyoga on IG @recroommemphis and @kokoonyoga or on TikTok @kokoonyoga

EMPOWER & ENHANCE EVENT Enhance your life through strength

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FIT NEWS

Fitness, Fellowship & Faith It’s 5 am on a Thursday morning. The street lights are still humming in the distance. Their pale yellow lights reflect off the frozen branches of trees as they bow over the street.

Every workout ends in a Circle of Trust (COT). Which consists of the leader (aka the “Q”) sharing something that has been on his mind. It can be a devotion, a recent lesson learned, a quote, etc.

Many popular parks of Memphis like Sea Isle, Overton, and Tom Lee are empty despite a thin line of men jogging down a path, running through a field, or climbing a steep set of stairs. Many of them donning a white circular logo on the center of their chest.

To wrap up the workout, there is always an optional Parking Lot Coffee (PLC) event for the guys to hang around to drink coffee and have fellowship.

THESE ARE THE MEN OF F3 MEMPHIS. Founded in Charlotte in 2011, F3 has exploded across the nation. Tennessee alone hosts F3 organizations in Memphis, Nashville, Franklin, Murfreesboro, Chattanooga, Knoxville, and more. F3 is a national not-for-profit network of men who work out in peer-led groups. The three F’s stand for: Fitness, Fellowship, and Faith. The F3 website states their mission statement is “…to plant, grow, and serve small workout groups for men for the invigoration of male community leadership.” F3 workouts are free and open to all men, held outdoors, and happen rain or shine. Men circle up to hear directions from a non-professional peer leader. These leaders take turns administering a boot camp style workout each and every day of the week. Workouts often consist of kettlebells, cinder blocks, sandbags, running, interval training, rucking, pull-ups in a horse stable, carrying heavy things across a field, tires, jump ropes... the list goes on. These acts of pain and suffering commence for 45 minutes (except for Saturday mornings at Shelby Farms, they are an hour long).

These men are not all cut from the same cloth. The gaps in ages span decades, from men in their 20s to men in their 60s. There are electricians, software engineers, cartoon artists, executives, lawyers, physicians, and more. It is a diverse group. However, within the diversity of the group lies an unbreakable commitment to one another. This commitment is exemplified in the F3 Motto: “Leave no man behind, leave no man where you found him.” Not only are the men of F3 Memphis committed to one another, but they are committed to the communities of Memphis, Germantown, Collierville, Lakeland, Arlington, Bartlett, and more. They’ve lent a hand in the 2019 flood in Germantown and worked with nonprofits like SOS and Streets Ministries. The layers of F3 are as deep as the men who are involved. It is a group of men who have planted roots of physicality, fellowship, commitment, faith, service, and friendship that will serve this community well for years to come. To find out more about F3 Memphis and the F3 organization, go to F3Memphis.com and F3Nation.com.

NEW LOCATION NEW DIGS. SAME HASSLE FREE HYDRATION AND OVERALL MEDICAL SERVICES.

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FIT NEWS

Paddle, Sweat, and Explore the Wolf River Greenway! Wolf River Conservancy is spearhearding the Wolf River Greenway project, which when complete will connect 22 Memphis neighborhoods with over 853 acres of green space between Downtown and Germantown, alongside the walkable and bikeable 26-mile paved trail. This year, Wolf River Conservancy is excited to present three outside opportunities for the public to connect with the Wolf River Greenway:

Paddle the Greenway: Every other Saturday, 9 am–12 pm, June 12 through October 16, community members can sign up for a FREE 1-hour canoe or kayak session on Epping Way Lake along the Wolf River Greenway. (After a positive trial last summer, we’re bringing it back!)

Sweat the Greenway: Every Saturday, 9 am–12 pm, June 5 through October 16, community members can sign up for a FREE 1-hour fitness class (like Yoga, Zumba, etc.) at a green space along the Wolf River Greenway, including Mud Island (1320 N. Mud Island Rd.), Epping Way (2630 Epping Way Dr.), and Kennedy Park (4332 Raleigh LaGrange Rd).

Explore the Greenway: Every Saturday at 10:30 am, June 5 through October 16, community members can sign up for a FREE nature walk along sections of the Wolf River Greenway. Locations: Wolf River Greenway at Epping Way and Wolf River Greenway at Kennedy Park. The Wolf River Conservancy (a 501c(3) non-profit, land trust organization) is dedicated to the protection and enhancement of the Wolf River and its watershed as a sustainable resource. Since 1985, the organization has worked with landowners to protect 18,000 acres (so far) in the Wolf River Watershed. To register and for more information, visit Wolfriver.org/programming. Email questions or group requests to: Greenway@Wolfriver.org

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LIVING WELL

5 Common INSECURITIES for Men HEIGHT

(And How To Overcome Them!)

It’s closely associated with masculinity, power, and even wealth. Many men prefer to only date women shorter than them and assume that women prefer taller men. Even though the average height of men in the US is 5-foot-9, many men wish to be 6 feet or taller. This has led to “height-fishing,” where men inflate their height in their dating profiles to either receive more matches (because women can set height preferences) and/or to simply appear taller. In reality, there’s much more to attraction and compatibility than just height. If a man simply prefers a shorter partner, that’s just preference, but if he feels insecure around taller women or refuses to date them, that’s a sign that height is a major source of insecurity. Shorter men should internalize that height is simply a superficial standard for men. Despite what you’re led to believe, potential partners tend to value personality traits more. For men who want to bump up their height, here are a few tricks to appear taller. Wear shoes that have a higher sole or dress in fitted clothes and a monochromatic color palette, which visually elongates the silhouette. However, it helps much more to practice self-acceptance because, unlike the following insecurities, height is something that little can be done about.

SEX

PREMATURE BALDING

Admit it or not, sex is a natural insecurity for everyone, especially when dating or seeing a new partner. It’s common for men to feel more pressure about their performance because of the correlation between sex and masculinity. Aside from the fact that men often feel they have to be more dominant in sex, they also may have insecurities about their penis size and overall performance or ability to please their partner.

It’s more common than not for men. The insecurity comes from the idea that hair loss makes a man appear older and perhaps less masculine. Unfortunately, premature balding is genetic and largely unavoidable. Confidence, however, is still a choice and can be cultivated. After a certain age, nearly all men will bald or start going grey, and it becomes more acceptable when it’s obvious that it’s a shared experience and a natural part of life.

This insecurity can be in men who deal with any sex-related issue like low libido or erectile dysfunction. These issues are common, and natural parts of the aging process but nonetheless still stigmatized. Even young men may experience erectile dysfunction. Luckily, there are treatments available. Doctors can diagnose the issue and may prescribe erectile dysfunction medications which are a common and discreet solution. Other lifestyle changes can be recommended and may be effective as well. Men that are insecure about their penis size should keep in mind that most women experience orgasms from the clitoris, where size is irrelevant.

If your hairline bothers you, consider hair loss medications, hats, and hairstyles that suit a balding head better—or even implants or a semi-permanent toupee.

LIVING WELL

CAREER OR FINANCIAL SUCCESS Many men feel insecure about their career and financial success with the assumption that women prefer more wealth and stability in a partner. Despite the old-fashioned “breadwinner” stereotype for men, financial success is still associated with masculinity. What makes a person interesting and charismatic is when they are passionate about something, whether it is career related or not. If career or financial success is an insecurity for you or a man in your life, keep in mind that a job doesn’t define who you are or your worth as a person.

FIDELITY If a man has been cheated on in a relationship, it can feel humiliating because of the notion that men are supposed to be more dominant or have more authority in the relationship. The tradition of men proposing to women, rather than the other way around, enforces this idea. If infidelity happens to a man and the subsequent emotions aren’t adequately dealt with, he can develop long-lasting trust issues that can negatively affect his later relationships. Trust is at the foundation of a loving relationship, and without that, it can be devastating. Reach out to peers or other resources for emotional support after dealing with infidelity so you can find healthy ways to cope with the feelings of betrayal and mistrust. Sometimes it may be best to talk to a mental health professional to help develop a healthy path forward, especially if the previous infidelity is affecting your current relationships. In the end, everyone deals with insecurities, but there are some that are more gender-specific. Insecurities impede your ability to fully enjoy your life and relationships, so it’s best to practice developing confidence and finding healthy ways to make yourself feel better in your own skin.

LIVING WELL By Dr. Ulric Duncan

GROWING A GUT? Then You Could Have A Fatty Liver Nonalcoholic Fatty Liver Disease (NAFLD) is the buildup of fat in the liver. This isn’t a result of drinking too much alcohol (that’s the other kind of fatty liver disease). NAFLD is closely related to being overweight and diabetic. This disease can creep up on you because it causes no symptoms or problems in the beginning. However, there’s a more serious form of the disease called Nonalcoholic Steatohepatitis (NASH). This can cause cancer and liver failure. Both forms, if left untreated, can cause serious long-term health problems. Nonalcoholic fatty liver disease (NAFLD) is the most common form of liver disease in adults and children in the United States. About 100 million individuals in the United States are estimated to have NAFLD.

SYMPTOMS • Fatigue • Loss of appetite • Nausea • Pain in the upper right abdomen • Yellowing of skin and whites of eyes (jaundice) • Fluid swelling in the legs and abdomen

RISK FACTORS While there are no clear cut causes for NAFLD or NASH, there are certain factors that can put you at a higher risk. • Prediabetes (insulin resistance) • Obesity or being overweight • Type 2 diabetes • High blood pressure • High cholesterol • Gastric bypass surgery • Some calcium channel blockers and cancer drugs • Poor diet

HOW IS FATTY LIVER DISEASE DIAGNOSED? Routine blood tests can tell how well the liver is functioning and can also tell if you have NAFLD. Additionally, there are tests you can get to measure the liver and see how well it’s working. These include a complete blood count panel and metabolic profile. Your doctor may also want to order an abdominal ultrasound and fibroscan to measure the extent of fat and scarring of the liver. An MRI and CT scan might also be ordered.

Dr. Ulric Duncan is a native of St. Vincent, West Indies. He practices Gastroenterology and Obesity Medicine in Southaven MS/Memphis TN. For more information call 662.280.8222 or visit Deltagastro.net.

LIVING WELL

3 SIMPLE WAYS TO LOWER YOUR RISK AND HELP HEAL YOUR FATTY LIVER 1

AVOID SUGAR & PROCESSED FOODS They jerk the body into overdrive—which means It’s only a matter of time before something breaks down.

MAINTAIN A CONSISTENT EXERCISE ROUTINE That might look like 20-30 minutes per day.

Interna tional NASH D ay is June 1 0

AVOID ALCOHOL This is like adding fuel to a fire. It won’t get you to where you want to go, and it will burn you up in the process.

All the above make up an excellent beginning to reversing your fatty liver. For more information, contact Delta Gastroenterology and Delta Medical Weight Management specialize in creating a support system to help you recover from your fatty liver disease.

Passionate about people, Particular about teeth Church Health Giving Day is a 24-hour campaign when we

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Visit ChurchHealth.org/GivingDay2021 or call 901.701.2000 | #givechurchhealth

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LIVING WELL By Nabajit Choudhury, M.D.

Help For Hernias Hernias occur when tissue pushes through an opening or weakness in the muscle. It can cause pain and discomfort that make regular activities difficult, such as exercising or lifting up your grandkids.

WHY MEN ARE AFFECTED MORE

WHEN SURGERY IS THE ANSWER

Men have a small natural weakness in the groin muscles, making them prone to inguinal hernias, where fatty or intestinal tissue pushes through the abdominal muscles near the groin. In fact, 25% of men develop the condition compared to 2% of women.

Products like pressure garments can minimize discomfort, however, hernias cannot be fixed without surgery. And if the pain is stopping you from enjoying your life, then it’s time.

WHY IT’S MORE COMMON AS YOU AGE With age, the abdominal wall weakens, upping the likelihood of a hernia. Smoking and a poor diet don’t help. Things that put pressure on the abdomen such as excess belly fat, frequent coughing or sneezing, constipation, and heavy lifting increase the chances. The prostate naturally enlarges over time, and that also puts pressure on the abdomen.

MINIMIZE YOUR RISK Maintaining a healthy weight, eating enough fiber, and being careful when lifting heavy objects are all good ways to lower your risk of developing a hernia. However, if your body is predisposed to that, you can’t always avoid it.

THE SYMPTOMS Early on, you might feel discomfort or pain where it’s going to form. Over time, you’ll notice a bulge that progresses in size. These symptoms might worsen when you cough or lift something heavy, and you might also experience heartburn, constipation, and a heavy feeling in the abdomen.

WHAT TO EXPECT WITH SURGERY Routine hernia surgery is a minimally invasive outpatient procedure that does not involve significant risks or recovery time. It’s performed under general anesthesia, and patients can expect three small incisions around the belly button. The operation is done laparoscopically, with a thin tube inserted through the small incision. Because the incisions are so small, there is little risk of infection or complications. The procedure takes between 30 minutes to two hours depending on the complexity, and patients almost always go home the same day. Most patients report immediate relief from the symptoms caused by their hernia.

RECOVERY AND HEALING Most patients are up walking around the same day, can perform basic household chores the next day, and can drive after two or three days. I recommend patients rest for about a week, then as long as they feel comfortable, they can return to work if their job doesn’t require a lot of physical activity. Heavy lifting should be avoided for six to eight weeks.

Dr. Choudhury is a general surgeon at Regional One Health’s East Campus, 6555 Quince Road 901.515.3150, and Outpatient Center, 880 Madison Avenue 901.545.6969.

EATT WELL, MOVE VE WELL, LOOK OOK WELL

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MEMPHIS FIT

By Morgan Stritzinger Photo by Tindall Stephens

MEMPHIS FIT

RICHARD MURPHY | THE ULTRA MAN Richard Murphy, 51, has footprints all over the Memphis area. He logs 50 to 75 miles per week training for ultra races that surpass the standard 26.2-mile marathon. Richard is always up for going the distance as a runner, father of two, volunteer for West Cancer Foundation, and employee at Church Health.

DISCOVERING THE MAGIC OF RUNNING A lifelong athlete, Richard played collegiate soccer and competed in triathlons when he was in graduate school for exercise science. “I quickly realized that triathlon training took too much time on top of balancing school and life. I read about the Badwater Ultramarathon, a notoriously challenging 135-mile race, and my interest in ultra-distance running was peaked,” he explains. Around this time, Richard lost a good friend to cancer. “Running gave me alone time to process my thoughts. It was important for my mental health to take that time for solitude and tune out external thoughts. “People ask me, ‘How do you run for hours and hours at a time?’ But that time gives me the mental space to go within.”

IMPLEMENTING SMART RECOVERY With an extensive training regimen, Richard has to be very aware of his output. About five years ago, he got a severe case of shingles—brought on by the stress of an overloaded schedule. “Between balancing work, family, and running, my body was depleted. I needed to figure out how to continue at a high level, have any kind of life, and still be able to function.” Richard introduced two pillars into his training routine. The first is maintenance, and the second is scheduling. Maintenance includes strength training, yoga, easy runs, and good nutrition. It is key for him to give

his body time to heal. He also created a diligent schedule. Before, Richard was running hard almost every day of the week, but now it’s a mix of hard and easy days. With this approach, he has logged even more miles than he was doing five years ago, but he doesn’t have health issues. “I’m doing a lot more work, but I recover much better,” he reflects. Polarized training is a key component of his success. This means 80% of his workouts are low intensity and 20% are high intensity. To avoid common running injuries, Richard works with 901 Physical Therapy. “If you do something often enough, you will end up with an injury. Working with physical therapists allows me to dial in areas like small muscles in the foot, calf, or ankle to prevent injury.”

RUNNING AS A PACK For the first 15 years in his sport, Richard ran on his own. He slowly found his way to group running, which he has enjoyed during the subsequent 15 years of his running career. Now he’s part of Memphis Wolf Pack. “We run together three to four times a week. We encourage each other and hold one another accountable. The camaraderie motivates me to keep showing up.”

“I know guys in their seventies who are still doing ultramarathons and involved in running community. Running is a sport you can participate in throughout your life. You may get a little slower, but you can keep going.”

Spending time in the community is important to the Memphis Wolf Pack. They attend local races as well as volunteer to train children and young adults. “I love coaching kids because it exposes them early to running and encourages them to have fun. They learn to work as a team and may even find a love for the sport that lasts their entire life,” Richard says. Richard’s charity work extends beyond running. He’s also an avid volunteer with the local nonprofit West Cancer Foundation, which invests in research and education, supports cancer patients, and promotes the health of the community. As a committee member for the West Fight On 5K for the last three years, his inspiration for running has come full circle. Being a part of it lets him honor his friend that he lost to cancer, which was a catalyst that kicked off his love for the sport.

KEEP GOING This month, Richard participates in Run Under the Stars, which lasts from 8 pm to 6 am. Athletes are challenged to run as far they can around a half-mile track. As an eight-time veteran, he’s has won eighth place for overall mileage. He’s even more excited for this year since it was canceled in 2020. Long term, Richard hopes to break the Tennessee state marathon record for his age group. To beat it, he will need to run the course in 2:55, which is about 1:20 faster than the average male in the 50–54 age group (according to Healthline). He’ll take his shot in 2022 at the Mississippi River Marathon—which he humbly describes as “flat and fast.” With his unwavering tenacity, sound strategies, and good vibes—we have no doubt Richard will be zooming past records by next year

MEMPHIS FIT

By Kelsey J. Lawrence Photo by Tindall Stephens

MEMPHIS FIT

FIT by 40 As the Director of Curriculum for Varsity Spirit, Josh McCurdy spends most of his time surrounded by athletes and coaches. But it wasn’t until he neared his 40th birthday that he kicked his own fitness journey into gear. “I decided that by the time I turned 40 years old, I wanted to be in the best shape of my life.” Growing up in Idaho, Josh was an elite gymnast and participated in basketball and track in high school. By the time he was done with college at Morehead State University in Kentucky, he would have four national cheer championship titles under his belt. And despite his accolades, Josh had managed to never set foot inside a traditional gym. “To this day, I couldn’t walk into one and know what to do or feel comfortable standing there for an hour lifting weights,” he says. For someone who is used to traveling 260 days out of the year for work, being forced to slow down and stay home during the COVID-19 pandemic gave Josh an opportunity to try out a new routine. He joined Shred415, a gym that packs cardio and strength training into a high-intensity 45-minute class. Since joining in May 2019, he’s lost 30 pounds.

“I decided that by the time I turned 40 years old, I wanted to be in the best shape of my life.”

“It took me all of this time to figure out that group fitness classes are the way of life for me. These workouts make me feel like I’m back on the team again,” Josh says. Knowing what motivates him was a crucial part of being successful. Feeding off that energy and excitement, he has attended 265 classes since he started working out at Shred415 a year ago. Even though he lost four pants sizes—it’s being happier and having more energy, the mental side of things, that makes the biggest difference in his life. “Exercise is such a stress reliever. I can get on the treadmill and run out all the thoughts that are going through my head,” he says. For Josh, working out and making smart food decisions create a cycle that propels itself. Exercising early makes him want to eat better the rest of the day. When he was first starting out, he might have tossed the top half of his hamburger bun, but now he enjoys that burger without a bun at all. As he’s seen the results of his work and dedication, he couldn’t fathom quitting.

As work has ramped back up and travel becomes a part of his life again, Josh is still committed to maintaining the body he’s earned. “With anything you do in life, if you want something bad enough you are going to find the time to do it,” he explains. “We make sacrifices for everything that we truly want in our lives, so it’s picking which sacrifices you’re going to really go after.” Josh credits the encouragement from his Shred415 instructors and the others in his fitness class for helping to turn his exercise routine into a sustainable lifestyle. “It’s this whole community of people who are all shapes and sizes and ages and everybody is so motivating. That’s been a huge part of helping me continue to keep doing it.”

“Once I saw a picture of myself, that is when this took off full speed. You’ve got to work out enough so you notice changes,” he says. “It’s just a mindset and once you push past the first few weeks of it feeling harder than you thought it was going to be, you start to look for that feeling each day.” In addition to being the director of curriculum for Varsity, Josh also leads the Junior US National Team and the brand’s choreography company, V!ROC. Making time for his health can be challenging, but finding an exercise program he truly enjoys was the key.

Josh McCurdy before his weight loss journey.

MEMPHIS FIT

By Alejandra Machin Photo by Tindall Stephens

MEMPHIS FIT

FIGHTING FOR OTHERS Pro MMA Fighter Reggie Adams At 27 years old, Reggie Adams ranks No. 3 in his weight class in the state of Tennessee as a professional mixed martial artist. Although he’s been climbing the MMA circuit for the past seven years, his journey as an athlete started well before then. While still in school, the North Memphis native sampled the regular round of sports—football, basketball, and soccer. But wrestling is what finally helped him stay focused and productive instead of getting into trouble with his peers. It was the only sport that made Reggie feel like he had something to lose, so it set him on a straight path. He was introduced to mixed martial arts as a senior in high school, but he already had a wrestling scholarship to King University, where he earned a degree in business management. After graduation though, it’s a whole different story. “I instantly fell in love,” Reggie says about his first time trying MMA. “Most people think it’s just a fight or technical type of street fighting but it is so much more than that. MMA is a lifestyle.” Now a signed fighter for the respected UFC affiliate, V3Fights, Reggie spends around eight hours or more every day in the gym—training, prepping for fights, and coaching his own clients. His passion extends beyond the cage though. Reggie spends his “off hours” volunteering with the kids at Law School MMA, helping shape the next generation of champions. The organization was founded by one of Reggie’s mentors, Brian Hall, who’s devoted years of his life to helping underserved kids stay off the streets through the Memphis Police Boxing Gym. Brian’s dedication to helping kids led him to create Law School MMA, which helps kids express their love for fighting while also giving them an opportunity to give back to the community. Soon Brian’s vision became Reggie’s passion. “I want to be the man that I

needed when I was their age,” he says. He also serves as an inspiration to students who were like him. He visits local high school wrestling practices to show them how far dedication to the sport can take you. He also sees himself as proof that you can choose your path in life instead of following a predetermined one. The community, the courage, the discipline—these aspects of MMA are more impactful than the many strikes a fighter will encounter. “It instills certain morals and codes of conduct. It taught me that not everything will always go your way and that whatever you’re going through at the moment, there is always a way to overcome,” Reggie says. Reggie cites resiliency as one of the biggest skills it can teach someone with a challenging childhood. “When life gets you down and hits you hard, don’t give up!” he says. “Sometimes when there is a 200-pound man on top of me I might want to tap out, but I have to quickly find a way to get out of the situation without getting overwhelmed.” While wrestling and MMA matches may be one on one, there’s still a whole team supporting the person in the ring. It teaches you to value that sense of community. “Life will put you in difficult situations, but when you have your team and your support system cheering you on right when you think you have reached your breaking point and you hear them telling you to get up and keep going, it pushes you to overcome the challenge. And that makes you level up and grow as a person,” Reggie says. For as long as his body will endure, Reggie plans to fight professionally. And after that, he has an eye on opening his own gym. What won’t change though is his desire to help kids lift themselves up through the sport. Mixed martial arts has honed Reggie into a fierce competitor with a thick skin, but inside he’s all heart.

MEMPHIS FIT

By Alexandra McCray Photo by Kim Thomas

“We tell people, the best camera is the one you’ve got in your pocket. Exercise is the same thing. It’s whatever is readily available. If you’ve got a bike in the car, use it. If you’re close to the gym, use it.”

MEMPHIS FIT

THE PERFECT PRESCRIPTION Exercise Over a Lifetime

As a neurologist and the medical director of Mays & Schnapp Neurospine and Pain, Moacir Schnapp, M.D., 69, knows all about the benefits of regular exercise. Yet, he, like so many of us, used to fall short of meeting the recommended amount of weekly physical activity for adults. That all changed once he wed his beloved in 1979. “I got active after I married my sweet wife who exercises every day. She used to be a dancer and a physician,” says Dr. Moacir.

Moacir advises that if you do have pain, like chronic low back pain, neck pain, or osteoarthritis in your joints, and want to exercise that you do it under supervision. He suggests working with an expert like himself to develop a program that suits your needs and can be adjusted if necessary. If you don’t have pain but start to notice it, you should also seek professional guidance.

INCORPORATING MOVEMENT EVERY DAY

The doctor also has wise words for those who have never made physical activity a regular part of their life but wish to. Unlike most physicians who recommend walking as a perfectly fine way to exercise and a good place to start, Moacir says that doesn’t fly with him. “I tell my patients they can walk after they exercise. Walking is relaxing, but it doesn’t burn enough calories and doesn’t build enough muscle, but for most people, it’s pleasant. The unpleasant part is what you have to start with,” he says.

Thanks to her, he was introduced to Pilates and new types of cardio exercises. He has since developed his own workout routine and is now a fan of paddleboarding on the lake and biking along the trails at Shelby Farms. “After 12 hours indoors, I like to have the sun in my face for at least half an hour,” he says. Back in the day, you could even catch him windsurfing, but as Moacir jokes, “I’m getting too old for that.” To get his daily dose of movement, he follows the same advice he gives his patients. “We tell people, the best camera is the one you’ve got in your pocket. Exercise is the same thing. It’s whatever is readily available. If you’ve got a bike in the car, use it. If you’re close to the gym, use it,” he says. Not only does his gear have a permanent home in his vehicle, Moacir also relies on his memberships at Germantown Athletic Club and the Jewish Community Center for a change of scenery. “I tend to alternate cardiovascular with weight training,” he says. Swimming and home workouts with his Total Gym®, which he highly recommends, are in the mix too.

EXERCISE AND AGING In terms of the relationship between exercise, pain and stiffness, and aging, it is almost guaranteed that the latter will go hand in hand with pain and stiffness says Moacir. “The aging process is inevitable. All your joints are going to fall apart. The trick is not to not age. The trick is to enjoy your life the best you can until you die,” he says. Along with that sentiment, he likes to share a quote by author Nora Ephron, “The secret of life is to make your money and your health last as long as you do.” Moacir says, “Exercise will do both because economists have calculated that every day you go to the gym, you save $50 in after-tax money. That’s money you’re not going to spend on doctors.” He explains that regular movement can greatly improve stiffness. It also relieves pain, as can the treatments he and his team provide such as physical therapy, medication, and interventional pain management techniques.

GETTING STARTED

He suggests building up your exercise routine carefully. “I use the example of the baseball players who go to Florida for spring training, so they don’t get injured. You start slowly, methodically, and every day you incorporate a little bit more,” Moacir says. That can look like just a few minutes a day of cardio and strength training with free weights, resistance bands or machines and eventually working your way to 45 minutes. Then, you can go out and walk he says, “As a prize for having done a good job exercising.”

THE ADDED BENEFITS Besides staving off future health problems and making aging more enjoyable, Moacir stresses the additional upsides exercise has. He says that along with gaining a sense of accomplishment, a chemical called brain-derived neurotrophic factor (BDNF) is also released, which Moacir describes as the equivalent to “putting fertilizer on roses in your garden.” He says, “You can get this from antidepressants or you can get it from exercise. … It helps with anxiety. It helps with panic attacks. It helps with depression. It relieves OCD. So, there’s nothing bad about exercise, provided you’re doing it properly.” So, whether you’ve been active for years or are just jumping in, this is your sign to keep going and keep moving, for your health’s sake.

A DV E R TO R I A L

Remember Your Mental Health It has been a challenging year for almost everyone. If you have been affected in any way during the pandemic, pay attention to your needs. According to Charles Winton, program director at The Oaks at Lakeside, taking time to focus on yourself is especially crucial this year for parents and for anyone who is a caregiver. “My favorite teaching on this I liken to what you learn on an airplane,” says Charles. “Just like when you board a plane and the flight attendant says, ‘In case of an emergency, place the oxygen mask on yourself first, then help those around you.’ Likewise, as parents, it is a must that you take care of your mental and emotional needs first, then you can help your family and others.” Learning how to cope with stress can be one of the most lifechanging improvements you can make. According to the National Institutes of Health, stress can cause inflammation, which can lead to heart disease, cancer, arthritis, and mental health conditions.

Some ways to combat stress include:

•

Exercise regularly.

•

Get enough sleep.

•

Do an activity you enjoy.

•

Stay socially connected.

•

Eat regular, well-balanced meals.

•

Avoid alcohol and other drugs.

What are some other ways you can help improve your overall health? From the National Institute of Health Build Healthy Habits: Plan. Identify unhealthy patterns and triggers. Set realistic goals. Write down steps to help you achieve them. Change your surroundings. Find ways to make healthier choices easier. Remove temptations. Search for, and sometimes work for, changes in your community, like safe places to walk. Ask for support. Find friends, family, co-workers, neighbors, or groups who can provide support. Ask people to join you. Fill your time with healthy activities. Try exercise, a favorite hobby or spending time with family and friends. Track your progress. Record how things are going to help you stay focused and catch slip-ups. Imagine the future. Think about future benefits if you stay on track. Reward yourself. Give yourself a healthy prize when you’ve achieved a small goal or milestone, like a massage or personal time. Be patient. Improvement takes time and setbacks happen. Focus on progress, not perfection. Focusing on your mental health is just as important as taking care of your physical health. If life has become too stressful and you are having trouble coping, help is available. Lakeside is here for you, no matter what level of care you might need. Our treatment teams at The Landing and The Oaks can treat depression, anxiety, bipolar disorder, and other mental health conditions, as well as cooccurring addiction issues. We are here 24/7 to help you maintain balance and a healthy lifestyle. A confidential, no-cost assessment can get you started. Call 901.500.8517 or visit Lakesidebhs.com.

FOOD+NUTRITION By Cara Greenstein

Memphis BBQ Grazing Board With Seasoned Saltines

A “grazing board” is my favorite centerpiece for a summer spread. They’re easy to assemble and endlessly versatile. This one takes a classic sausage and cheese combo and elevates the display with flavorful accoutrements. Barbecue seasoning and sauce take the main stage as well as grainy mustard and a gold barbecue sauce. Saltines are the standard with cubed cheddar and smoked meats, but seasoning them adds an element of surprise. Follow along to build your own!

Prep Time: 45 minutes | Makes 16 servings

Board Ingredients: q 2 smoked sausage Kielbasa, sliced and grilled on each side q 4 cups cubed cheeses (cheddar, swiss, Colby jack assortment) q 1 jar Kosher dill pickle spears q 1 cup pepperoncinis q R endezvous seasoning q R endezvous BBQ sauce q 1 /2 cup Gold BBQ sauce q 1 /2 cup Grainy mustard

Seasoned Saltines Ingredients: q 2 sleeves Saltine crackers q 1 stick (½ cup) unsalted butter, melted and slightly cooled q 1 Tbsp Rendezvous seasoning q 1 /2 tsp garlic powder

Directions: Preheat oven to 250 degrees. Add butter to a gallon Ziploc bag, followed by dry spices and seasonings. Seal bag and mix to combine. Add two sleeves of Saltines and turn to coat several times. Allow to marinate on countertop for at least 20 minutes, turning every 5 minutes. Line a baking sheet with parchment paper, followed by a cooling rack. Place saltines along the cooling rack and bake for 10–15 minutes to toast. Serve or store in an airtight container for up to a week.

Cara Greenstein celebrates intentional and exceptional cuisine in her award-winning food and lifestyle blog, Caramelized, which offers recipes and restaurant reviews, food-focused travel itineraries, and endless tablescape tips. Follow @cara_melized on Instagram for daily inspiration and bookmark her recipes at Caramelizedblog.com.

To arrange the board, cluster cubed cheese and smoked sausage slices around small ramekins of varying barbecue sauces and mustards. Fill in holes with pickles and pepperoncinis. Fan seasoned Saltine crackers around the sides.

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FOOD+NUTRITION By Emilee Hudsmith

SMOKED SWEET PEACH

Pork Tenderloin Back up barbecue! And move over for the smoker.

This amazing sweet and smoky dish is a total crowd pleaser and perfect for any backyard celebration. We used a Traeger pellet smoker with cherry pellets. Cook Time: 1.5-2 hours | Makes 2-4 Servings

Ingredients: q q q q q q

1 pork tenderloin 1 gallon Ziploc bag 2 cups apple juice ¼ cup orange juice 1 /2 cup water 2 Tbsp of salt-peppergarlic (SPG) mix

q 1 Tbsp chicken seasoning q 4 Tbsp sweet barbecue rub, plus extra q 2 15 oz cans of peaches q D ijon mustard q D ried rosemary q D ried thyme

Directions: Place the pork loin in the large Ziploc bag and add apple juice, water, 1 can of peaches, SPG, chicken seasoning, and barbecue rub. Squeeze all the air out of the bag and place it in the refrigerator, allowing it to marinate overnight or 10–12 hours. Preheat your smoker to 250 degrees. Remove the pork loin and pat it dry with paper towels. Lightly coat the surface in Dijon mustard mixed with a little bit of extra barbecue rub. Then sprinkle dried rosemary and thyme on the outside to create a nice crust. Place the pork in the smoker, checking after about an hour and a half. Pull it out once the internal temperature reaches 140 degrees. Let it rest 15 minutes before slicing. Meanwhile, in a saucepan, put in your 2nd can of peaches and orange juice over medium heat. Break up the peaches with a potato masher or use an immersion blender for a smoother consistency. Let it reduce until your desired thickness.

Emilee Hudsmith is a recipe developer, workout enthusiast, creator of Take Off For Good seasonings, and the Take Off mobile app found in the Apple and Google Play stores. To learn more, visit @takeoffforgood on Instagram, takeoffforgood.com, or download the Take Off app.

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FOOD+NUTRITION By Pavithra Elangovan

Kashmiri Quinoa Pilaf With Jackfruit Tandoori Skewers This Kashmiri Quinoa Pilaf with fruits and nuts is a perfect main that goes great with the spicy jackfruit tandoori skewers. A chill garlic-herb yogurt sauce ties it all together. As bold in flavor as it is rich with nutrients, this is a fantastic meal for taking a culinary adventure while staying healthy. Prep Time: 1 hour | Makes 3 to 4 Servings

Kashmiri Quinoa Pilaf Ingredients:

Tandoori Jackfruit Ingredients:

q 2 cup quinoa (cooked) q ½ cup paneer (cut to small cubes) q 3 Tbsp ghee q 1 0 cashews q 1 0 walnuts q 2 cloves garlic q 1 cardamom pod q 1 inch piece cinnamon stick q 1 bay leaf q 1 red onion sliced thinly (I put them in the air fryer with a dash of oil until golden brown)

q 2 0 oz raw jackfruit (tinned) q ¼ cup plain unsweetened yogurt q 1 tsp ginger (paste/minced) q 1 tsp garlic (paste/minced) q 1 tsp coriander powder q ½ tsp cumin powder q 2 tsp Kashmiri chili powder (or use 1 tsp smoked Paprika + 1 tsp Cayenne) q 1 tsp garam masala

q q q q q q q q q

½ tsp cayenne pepper 1 tsp garam masala 1 Tbsp lemon juice 1 Tbsp mint leaves (chopped finely) 1 Tbsp cilantro (chopped finely) ¾ tsp sea salt 1 /8 cup apple (chopped finely) 1 /8 cup pineapple (chopped finely) 1 /8 pomegranate

q 1 tsp sea salt q 1 tsp lime juice q 2 Tbsp oil (any plain flavorless oil) q 1 bell pepper (any color or mixed colors chopped to big chunks) q 1 red onion (chopped to big chunks) q O il or melted butter for brushing

FOOD+NUTRITION

Kashmiri Quinoa Pilaf method: Heat ghee in a pan, add the whole spices followed by nuts. Let it turn to light golden brown. Add paneer, sauté for a couple of minutes. Now add cooked quinoa, the spice powders, salt, herbs. Give it a liberal toss for couple of minutes. Add lemon juice. Taste it and switch off the heat. Transfer to the serving platter, garnish with caramelized onion and chopped fruits.

Tandoori Jackfruit method: Preheat the oven to 400 degrees. Drain the raw jackfruit from the tin, roughly wash and squeeze slightly to remove extra moisture.

In a bowl, take ginger, garlic, all the spice powders, and 2 Tbsp of warm oil to the bowl and mix. Add yogurt, salt, and lime juice. Whisk and taste for seasoning. Now add the raw jackfruit, bell peppers, onion. Mix well in the marinade. Keep it covered and refrigerate for 30 minutes. Skewer the jackfruit followed by bell pepper and onion alternatively. Roast the skewered veggies for 15–20 minutes while periodically brushing with oil or melted butter, and rotate the skewers for even cooking.

Garlic Herb Yogurt Ingredients: q q q q q q

½ cup plain unsweetened yogurt ¼ tsp minced garlic ½ tsp lemon juice 1 Tbsp mint (chopped) 1 Tbsp cilantro (chopped) S alt as needed

Garlic Herb Yogurt method: Whisk the ingredients together and keep it refrigerated until you serve.

Finally, switch the oven to broil mode for last couple of minutes. This will ensure a smoky charr on all sides. Serve hot with fruity quinoa pilaf and garlic herb yogurt on the side.

Pavithra Elangovan is a recipe developer, food stylist/photographer, and the creator behind the popular Instagram page, @dishesfrommykitchen. With an emphasis on health and wellness, she creates recipes that are flavorful while preserving the natural nutrition of ingredients. She also is the creator/owner of her blog Dishesfrommykitchen.com, a food blog with an immense repository of tried and tested recipes, featuring many cuisines.

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FOOD+NUTRITION By Erin Dragutsky, MS, RD, LDN

Let’s Talk Prostate Health Prostate cancer affects nearly one in six men. Treatments continue to improve, and since most prostate cancers are found when they are still only in the prostate and nearby organs, it has a very good survival rate. However, it’s still the second leading cause of cancer death in men in the US.

RISK FACTORS > H aving a brother or father that has prostate cancer more than doubles the risk. > H igher levels of testosterone can increase risk. Testosterone stimulates growth of the prostate gland, and when cells divide more rapidly, there is a higher chance of mutation. This also applies to those using testosterone therapy. > I nflammation can cause DNA damage and therefore increase risk for the development of cancerous cells.

6 WAYS To Help Reduce

Your Risk of Prostate Cancer 1 EAT MORE FIBER Men should get a minimum of 38g of fiber daily. Greater amounts of fiber are found in fruits, vegetables, legumes, and whole grains. Eat fruit with your meals or for dessert. Snack on vegetables and hummus or add more legumes to your meals.

2 EAT MORE FRUITS & VEGETABLES Besides fiber, they also contain phytochemicals that help the body naturally fight cancer, heart disease, and stroke. Adult men need at least 2 cups of fruit and 3 cups of vegetables per day.

> A ge is a big risk factor. The chance of prostate cancer increases significantly after age 50 and even more after age 65. > B lack men are more likely to develop prostate cancer than men of other races.

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

FOOD+NUTRITION

4 EAT LESS CHARRED/ GRILLED MEAT

A delicious crust on your steak or grill marks on your chicken might be tasty, but weigh if it’s worth it. Frying, grilling, and smoking meats create chemicals (heterocyclic amines) that help contribute to cancer.

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4 EAT MORE PLANT-BASED PROTEINS

Consuming plant proteins such as tofu, tempeh, beans, nuts, seeds, and whole grains has been associated with lower risk of developing certain cancers. In addition, plant proteins and soy foods have an improved effect on cholesterol and heart health.

5 GET ENOUGH VITAMIN D Low vitamin D levels may increase a man’s risk for prostate cancer. Make sure to get this checked as part of your annual physical. Ten minutes of sun exposure (without sunscreen) a few times per week can help raise vitamin D levels. Wild salmon and shitake mushrooms are great dietary sources of vitamin D as well.

Health is Vital to Living Life to its Fullest.

6 MAKE PHYSICAL

ACTIVITY A PRIORITY A study of more than 1,400 men with early-stage prostate cancer showed that those who walked briskly for just 3 hours per week cut their chances of cancer progression in half. Adults should do at least 2.5 hours of moderate-intensity or 75 minutes of vigorous physical activity. You can break it up into 15-minute sessions throughout the week.

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Dietary and lifestyle interventions can help stop the progression and even help to prevent the onset of prostate cancer. If you have more questions or would like help with dietary interventions for this or other medical issues, reach out to the registered dietitians of 901 Nutrition at 901nutrition@gmail.com or 901.800.9526.

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FOOD+NUTRITION Blair Mize, MS, RDN, CSSD, LDN, CEDRD-S

Your Guide To Becoming Supplement Savvy At least two-thirds of adults in the United States are spending tens of billions of dollars per year on everything from vitamins and minerals, to herbal supplements, to protein powders and shakes, to weight-loss products. Those who take supplements are often seeking overall health and wellness (especially in light of COVID-19), improved athletic performance and strength, an energy boost or better sleep, body composition or aesthetic changes, stress relief, or some combination of benefits. The marketing claims of supplements can be alluring, but before spending your hard-earned dollars on supplements, slow down and take the following steps to determine a sound plan that makes sense for you…

But first… Fine-tune your food

Supplements are not replacements, but…

Nutrition from food is superior to supplements. No pill or powder can match the benefits of the real deal. Not only can our bodies better absorb and utilize nutrients from food, but eating also tends to be more enjoyable and less expensive than supplementation. Take stock of your daily eating patterns by keeping a series of food journals. From there, spend some time reviewing and reflecting on what might be missing. Registered Dietitians can assess where you may have substantial nutrient shortfalls and formulate a strategy for fine-tuning your food.

Supplements aren’t intended to serve as stand-ins for inadequate nourishment through food. Still, they can come in clutch when a changing medical condition or periodic nutrition shortfall needs to be addressed. Supplementation may be necessary or more efficient when access to food sources of certain nutrients is limited, nutrient needs are high, during travel, or if an individual is limited by selective food preferences or allergies. With many choices and the individualized needs of each person, guidance on specific supplements should come from a Registered Dietitian. When that’s not an option…

9 Rules For Safe and Sensible Supplementing BE A SUPPLEMENT SKEPTIC. Remember: If it sounds too good to be true, it probably is. Always validate product claims through non-biased sources.

CHOOSE SUPPLEMENTS THAT: • L ist individual ingredients on the label and use branded ingredients/raw materials

• Provide recommended dosages based on scientific research • Are manufactured in a reputable facility and are third-party tested

STEER CLEAR OF SUPPLEMENTS THAT: • T out their “proprietary blends”

• Contain generic ingredients • Use stimulants to cover up for insufficient ingredient profiles (i.e. pre-workout supplements) • For competitive athletes, especially: contain banned substances DO NOT EXCEED THE RECOMMENDED DOSAGE. More isn’t always better. Taking a higher dose than recommended is much more likely to lead to serious consequences such as negative side effects on health or inability to compete.

TAKE CAUTION! Using supplements with medications, combining supplements, or substituting supplements for prescription medications could lead to harmful (and in some cases, life-threatening) consequences.

DON’T JUST TAKE A SUPPLEMENT because a workout partner or friend is taking one. There are no quick fixes for improving sports performance.

6 7

REMEMBER: A supplement may be safe and have research demonstrating effectiveness, but it still may not be beneficial for you.

FOOD+NUTRITION

BE AWARE that the term “natural” does not mean “safe.”

PROCEED WITH CAUTION, knowing the ins and outs of supplement marketing and regulation. Keeping the following in mind:

• T he FDA does not review dietary supplement products for safety and effectiveness before they are marketed; however, they can take dietary supplements off the market if they are found to be unsafe or if the claims on the products are false and misleading.

• Though manufacturers are responsible by law for making sure their products are safe and that the claims on their labels are accurate and truthful before they go to market, dietary supplement companies are not required to prove their products’ safety, purity, or effectiveness. • If a supplement contains a new ingredient, manufacturers must notify FDA about that ingredient before marketing; however, the notification will only be reviewed by FDA (not approved) for safety, not effectiveness.

With thousands of products on the market, many consumers end up relying on marketing rather than sound science when choosing supplements. Before settling on supplementation, meet with a Registered Dietitian to ensure you’re eating an adequate, nourishing diet. You may be surprised to find you’re able to meet most or all of your nutritional needs through a food-first approach. If not, support from a Registered Dietitian can help you sift through the science and be assured you’re taking the supplement(s) that are right for you.

Blair Mize, MS, RDN, CSSD, LDN, CEDRD-S is co-owner of Memphis Nutrition Group, a nutrition and lifestyle counseling practice offering in-person and virtual nutrition therapy specializing in a non-diet, weight-neutral approach. The Registered Dietitians at Memphis Nutrition Group help individuals reconnect with their bodies, find confidence and clarity in their everyday choices, and create a peaceful, balanced approach to food that tastes good and feels even better. Contact Memphis Nutrition Group at 901.343.6146 or visit MemphisNutritionGroup.com for more information.

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

901-252-3670 | focalpointcrosstown.com Located inside of Crosstown Concourse A Southern College of Optometry Clinical Facility

MEMPHIS OUTD O ORS By Cara Greenstein

BIKE IT! As we’ve reemerged into a new season, we continue to find value in new routes, paths, and outdoor resources across Memphis. Let Discover Memphis Naturally be your guide this summer. Put away the Peloton. With over 300 miles of on- and off-road bike paths in the area, it’s time to get out and explore. Enjoy a ride through Shelby Farms Park on the 5.6-mile Tour de Wolf mountain biking trail. The path winds its way between oak forests and expansive, open fields and grasslands. Ride over Big River Crossing to the Big River Trail to traverse the flood plains of Arkansas and let the levees be your guide. If you’re without a bike, Shelby Farms Park offers rentals to for your journey. Explore Bike Share just rolled out pedal-assist eBikes to take for a loop around Hyde Lake or on the Shelby Farms Greenline.

Discover Memphis Naturally was founded as a resource to rediscover the variety of our city’s outdoor assets and destinations and prompt a new bucket list for healthy living. For a full list of experiences and adventures, visit Memphisadventures.com and follow along on Instagram for daily ideas at @naturallymem.

KEEPING YOUR PET HEALTHY & FIT IS OUR GOAL

WE OFFER: • General Veterinary Services • Dental Care • Pain Management • Surgery • Grooming • Boarding • AND NOW Doggie Day Care

2959 Walnut Grove in Midtown 901.323.1177 mymemphisvet.com

WEEKEND WARRIOR Photo by Tindall Stephens

Holly Judd, Triathlete 49, Sales Manager

FAVE FITNESS ACCOMPLISHMENT: I finished 2 IRONMAN races in 3 weeks. I did IM Chattanooga and then IM Louisville with a weekend break in between.

MOST MEMORABLE RACE: Ragnar Northwest Passage from Vancouver to Seattle. We did it as an ultra team— 6 girls in one van. By the end, we were delirious and super stinky!

f RACING:

The friendships I have built along the way are bigger than any accomplishments that I have achieved. Some friendships are longlasting ones, the ones who pick you up when nothing is going right. The ones who when you say, “I have an idea” are all in. Others are “trail angels” you meet during a race.

MOTIVATION: I used to get terrible migraines. Working out helps keep them at bay.

BUCKET LIST: A 100 mile run

MUST-HAVE GEAR: I love gadgets…right now it is my WHOOP Strap to measure strain, recovery, and sleep.

BINGEING: Frasier got me through the pandemic. Never gets old.

DREAM DINNER DATE: Desi Arnaz. He was an innovator in television and so many other things. People only associate him with I Love Lucy, but he was a pioneer. I would love to hear the stories he could tell.

ON MY NIGHTSTAND: Out and Back by Hillary Allen, about how she nearly died during a race and how she came back to running.

INDULGENCE: Pasta and red wine. And, nothing beats a post workout cold beer (preferably a sour). 42

LET US BUILD YOUR HOME GYM! New and Preowned Commercial & Residential Equipment

ECHELON EX-5s BIKE $ ON 1599 22 inch Touchscreen

SALE

Comparable to Peloton without the price tag!

(parts and labor with 2 year subscription)

ECHELON ROWER $

1599

22 inch Touchscreen

SALE

(parts and labor with 2 year subscription)

ECHELON REFLECT 50 inch Touchscreen

1599

SALE

1299

SALE

ECHELON STRIDE

Auto-Fold Treadmill

(parts and labor with 2 year subscription)

387 S. FRONT STREET, MEMPHIS, TN 38103

901-335-6993 or 901-907-5525 Authorized Dealer for Life Fitness, Cybex, Precor, Hoist, Landice, Spirit, Body Solid, Octane and Inspire

exerciseunlimited.com

WEEKEND WARRIOR Photo by Tindall Stephens

Dr. Jim Savage, Golfer 71, Ophthalmologist (glaucoma specialist) with Eye Specialty Group, Regional Affairs & Referee for the United States Golf Association.

RECENT WIN: I am currently the Super Senior Club Champion at Southwind Country Club and beat my age by 3 strokes last Summer.

BRAGGING RIGHTS: I’ve qualified for 5 U.S. National Championships and 3 British Amateur Championships, and I won State and Regional titles while living in Texas.

FAVORITE ACCOMPLISHMENT: I was a quarter-finalist in the 1986 United States Mid-Amateur Championship. I also qualified for the 1987 United States Amateur Championship and outscored Phil Mickelson in the stroke play qualifying.

NEXT CHALLENGE: Defending my Super Senior title this August at Southwind.

WHAT I LOVE GOLF: You can play it all your life and meet wonderful people. If I hadn’t been playing at Dayton Country Club one day back in 1990, I would not have met my wife, Mary!

THE JOY OF THE GAME: You can play for a lifetime and never master it.

BUCKET LIST: Return to Scotland and Ireland with my wife Mary without golf clubs!

MUST-HAVE GEAR: My 56 degree wedge

1967 Club Championship Arsenal Island Golf Course, Rock Island, IL

BEST TUNES FOR THE GREEN: Puccini’s opera, Turandot

BEST EATS: Staks has a delicious Breakfast Burrito with homemade salsa and matchless Cinnamon Roll Pancakes

ON MY NIGHTSTAND: Tommy’s Honor GOLF PET PEEVE: S-L-O-W players! FAVORITE QUOTE: “Golf is assuredly a mystifying game. It would seem that if a person has hit a golf ball correctly a thousand times, he should be able to duplicate the performance at will. But such is certainly not the case…” —Bobby Jones 44

1991 Club Championship Colonial Country Club, Fort Worth, TX

CLINICAL RESEARCH STUDIES

FOOD

To Fit Your

HEALTHY Do you have: • UTIs • Hot Flashes • Endometriosis • or Stress Urinary Incontinence? Are you interested in: • Contraception • or STI prevention?

Lifestyle

Wild Beet offers salads and wraps, with an emphasis on fresh ingredients and attentive preparation. We’re open for lunch and dinner, dine in or carry out. Catering available.

6641 Poplar Ave Suite #106 Germantown

We are conducting paid clinical trials. CALL US TODAY AT (901) 623-2585 OR VISIT MRCOFMEMPHIS.COM

901.552.5604

WHEN THE PROBLEM IS PAIN, WE’RE HERE TO HELP. Pinpointing and treating the source of your pain • Providing advanced interventional treatments Our ambulatory surgery center, alongside our physician practice and physical therapy team, provides compassionate, comprehensive, and state-of-the art care for patients suffering from chronic pain.

901-747-0040 www.maysandschnapp.com MEMPHIS 55 Humphreys Center Dr., Ste. 200 Memphis, TN 38120

SOUTHAVEN 7900 Airways Blvd., Ste. A6 Southaven, MS 38671

COMPREHENSIVE CARE FOR YOUR PAIN.

Medical Director: Moacir Schnapp, MD Pain Clinic Associates PLLC d/b/a Mays & Schnapp Neurospine and Pain is a licensed pain management clinic. License #PLLC0000000690

COACH’S CORNER Photo by Tindall Stephens

TRAINER SPOTLIGHT

Samantha Bynum 40, Regional Manager at HOTWORX, Certified Personal Trainer and Yoga instructor Family: Two boys—Ethan (17) and Eli (14) Where you can work out with me: HOTWORX locations in Memphis, Germantown, Cordova, Lakeland, and Draper, Utah My workout schedule: I work in a different HOTWORX studio every day. I do my best to get in a 30-minute sweat session 4–5 days a week. One of the best things about HOTWORX is that I can always catch one or two quick 15 minute HIIT sessions before I leave the studio. I love to book two 45 minute sessions back to back (an hour and a half) when time permits. Most overlooked body part: I enjoy working the rear deltoids. The importance of the deltoid is they help pull your shoulders back. This aids in reducing the shoulders hunching forward, which helps eliminate excessive shoulder and back stress. Keeping the rear delts strong also helps me sit up straight and watch my posture! If you could only have 1 piece of equipment what would it be? All I need is my yoga mat. As I have gotten older, I have found that using my own body weight works for me. I love doing yoga flows, headstands, variations of push-ups, bodyweight squats, and crunches—all in the infrared heat of course! Favorite body part to train: I love working my shoulders and triceps. I think it’s impressive when you see a woman with defined arms. My fitness idol: I studied at B.K.S. Iyengar Yoga Institute, which focuses on the structural alignment of the body through the practice of asanas, so of course I highly respect Iyengar. Iyengar became known for incorporating props to help people with disabilities practice yoga as an additional form of rehabilitation. Go-To snack? I enjoy a rice cake with almond butter or cucumbers. What in my fridge: Almond milk yogurt, unsweet tea, and water with electrolytes. My diet: You name it. I’ve tried it. I have found intermittent fasting works best for me. I try to eat within an 8-hour window. I do not eat dairy and do my best to stay gluten free as well. I love a variety of fruits, veggies, and fish.

Are you a fitness trainer, workout instructor, or influencer in the industry and would love to share your knowledge with our readers? Send a brief bio and picture to: Amy@memphishealthandfitness.com

ACTIVE HEALTH CHIROPRACTIC

2021

READERS POLL SUPPORT YOUR FAVORITE LOCAL PLACES + PEOPLE IN THE MID-SOUTH CAST YOUR VOTES BY JUNE 30

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

H VOTE ON H

M E M P H I S H E A LT H A N D F I T N E S S . C O M

Dr. Jeremy Jessop DC

WHERE TO FIND US! DOWNTOWN/ MIDTOWN

Downtown Yoga Blue Plate Café Main Street Dental Stock and Belle Bluff City Coffee G.E. Patterson & Main Lenny’s Grill and Subs Flying Saucer Service Master Madison and Main Across from Law School In Front of Cotton Exchange Miss Cordelia’s Harbor of Health Harbor Fitness Memphis Pizza Café Delta Groove Yoga Fogelman YMCA Medical Building University of Tennessee Area Molly’s LaCasita Breakaway Athletics Lebonheur Hospital Regional One Bikram Yoga Tennessee Brewery College of Optometry Pyramid Liquor Tamp and Tap Parking can be fun Lenny Subs Huey’s Downtown Semmes Murphy Campbell Clinic Kimbrough Wine Lindenwood Church Juice Bar Concourse YMCA Concourse Curb Market Central BBQ U.T. Medical Arts Building Belly Acres Deli on the Square Mind/Body Haus Grivet Outdoors KROC Center Calming Influence Playhouse on the Square CVS Pharmacy Cooper Street Yoga CycleBar Midtown Juice Bar Midtown Muddy’s Bake Shop The Cupboard Ballet Ensemble Lost Pizza Company Inside Out Gym Rhodes College

Library Café Evergreen Yoga Center Café Eclectic Memphis Rox

EAST MEMPHIS Bikram Yoga City Silo Whole Foods Bank of TN Central BBQ MidSouth Ear Nose & Throat & Throat Crescent Center Parking Garage OrthoSouth Club Pilates Jules Posh Food Jewish Community Center MECA Pimentos Babalu Shed Fitness East Memphis Ortho St. Francis Hospital Total Care Imaging Memphis Cardiology Group Mroz-Baier Breast Care Center Dr. Robert Trout Dermatology Nuber YMCA ATC Fitness Patrick’s Pure Barre Superlo Foods Sports Clips CrossFit Hit+Run Southhall Café Southeast Urology Clinic Christ United Methodist Church Mandauu Fitness Arthur’s Wine Ciao Bella Memphis Ortho Group Seikisui Pacific Rim Swanky’s Huey’s Nutrition Bar People’ Pharmacy Better Bodies Yoga Bogies Deli Zen Studios Hot Yoga Plus East Memphis Athletic Club Fleet Feet Novel Bookstore Zup Med Old Venice Pizza Memphis Pizza Café Diagnostic Center

Blue Plate Café The Endocrine Center Phoenix Gaslight Wine & Liquor St. John’s Church Peddler Bike Hotworx Cheffie’s Café Main Library Labelle Wellness Spa Chickasaw Oaks Mall Pro Health Wellness Optometry Group Methodist Primary Group Jason’s Deli Baptist East Medical Bldg Memphis Heart Clinic Highpoint Climbing and Fitness Shelby Farms Visitor’s Center

GERMANTOWN City Silo Owens Enrichment Center Advance Dermatology Trainer’s Studio Germantown Village Wine & Liquor Methodist Hospital Whole Foods Jazzercise Pure Barre F45 Germantown Pike Yoga Mandauu Fitness Swanky’s Taco Wild Beet Salad Co Mellow Mushroom Hotworx Bikram Yoga Nutrition Hub Orange Theory Peak Cryotherapy Ageless Men’s Health ATC Fitness Renew Wellness Spa Forest Hill Grill Craze Nutrition Breakaway Athletics Germantown Athletic Club Germantown Library Baptist Rehab Active Health Chiro Cyclebar Memphis Pizza Café Campbell Clinic UT Med/ West Clinic Memphis Ortho Group Conrad Pearson Urology Gastro Center of Midsouth Foundation Medical

Pick up your copy at one of our community partner locations. For a full list, visit Memphishealthandfitness.com

Wolf River Wellness Allergy And Asthma Care Heart and Vascular Clinic Memphis Internal Medicine McDonald Murrmann Ageless Men’s Health Huey’s Southwind East Shelby Library

CORDOVA Outdoors Inc CVS Pharmacy Mid-South Urology Hotworx Cordova South Dental Implant Center ATC Fitness New Balance Cordova Farmers Market YMCA Bert Ferguson Comm Center Cordova Library Trinity F45 Wolfchase

COLLIERVILLE Central Church Collierville YMCA Collierville Library Pediatrics East Poplar Wine and Spirits Huey’s Fleet Feet Baptist Wellness Center Solutions Medical Clinic Sheffield’s Antique Mall Memphis Pizza Café Peak Potential ATC Fitness Bike World DAC Fitness Huey’s Wholesale Nutrition Cheffie’s Collierville

ARLINGTON/ LAKELAND Club Pilates Orange Theory ATC Fitness LA Fitness Nutrition Spot Hotworx CVS Pharmacy Arlington Fitness Sy Wilson Live Fit Arlington Library Arlington Senior Center Crave Coffee Bar & Bistro The Nutrition Stop

SOUTHAVEN CVS Pharmacy Southaven Library Desoto Healthcare Huey’s Ageless Men’s Health Memphis Children’s Clinic Methodist Diagnostic ATC Fitness Desoto Athletic Club

HORN LAKE CVS Pharmacy Super Drugs

HERNANDO Hernando City Hall

OLIVE BRANCH Olive Branch City Center Southern Family Medical Club for Fitness Harayanan Pediatric Clinic Jane’s Gym Desoto Laser Aesthetics YMCA Olive Branch Advanced Physical Therapy Advanced Derm & Skin CVS Pharmacy Wholesale Nutrition Fitness 24/7 ATC Fitness

BARTLETT St. Francis Rehab St. Francis Hospital Hotworx Bartlett Memphis Judo CVS Pharmacy ATC Fitness Bartlett Library Cole Chiropractic Bartlett Senior Center J.W. Fitness Bartlett Recreation Lakeside Hospital 901 Fitness

WEST MEMPHIS Pancho’s West Memphis Library Delta Orthopedics Chamber of Commerce

MARION Big John’s Shake Shack Marion Library Marion Marketplace

HAPPY PLACE :

anywhere together

HAPPY PLACE :

my kayak

Chris | 37 - elbow injury | Effortlessly paddling all rivers. David | 51 - injury free | Confidently being active every day.

Enjoy more moments in your happy place. Enjoy more moments in your happy place.

ORTHOSOUTH.ORG ORTHOSOUTH.ORG

Memphis Health+Fitness Magazine June 2021

Articles inside

TRAINER SPOTLIGHT: Samantha Bynum

WEEKEND WARRIOR: Dr. Jim Savage, Golfer

WEEKEND WARRIOR: Holly Judd, Triathlete

Your Guide To Becoming Supplement Savvy

Memphis BBQ Grazing Board

5 Common INSECURITIES for Men (And How To Overcome Them)

Help For Hernias

Let’s Talk Prostate Health

Smoked Sweet Peach Pork Tenderloin

Bike It!

Kashmiri Quinoa Pilaf With Jackfruit Tandoori Skewers

Staying Fit Over a Lifetime

GROWING A GUT? Then You Could Have A Fatty Liver

F3: Fitness, Faith, Fellowship

RICHARD MURPHY | THE ULTRA MAN

MMA Fighter Reggie Adams

Paddle, Sweat, and Explore the Wolf River Greenway!

Josh McCurdy, Fit By 40

Starting Line: Father’s Day Gift Guide

Rec Room Reopens With Memphis’s 1st Immersive Yoga Studio