Memphis Health+Fitness Magazine March 2018 by Memphis Health+Fitness

INSPIRING ACTIVE LIFESTYLES SINCE 1996

MARCH 2018

HOW YOUR GUT

IMPACTS YOUR HEALTH

E TH

P OWER OF YO G

Roquita Williams Happy & Pain Free!

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Left: Kimberly Hall, brain aneurysm survivor, with the 3D model of her head that Dr. Arthur used to save her life. Sheâ&#x20AC;&#x2122;s now back to teaching and grateful for each new day ahead.

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H+F MARCH ON THE COVER 10 Gut Check:

Simple Solutions for Better Colon Health

14 Roquita Williams “Hot Yoga Changed My Life”

28 Confetti Quinoa Bowls

FIT PROFILES 16 H2Yoga 18 Fitness through Pilates 20 Reaching for Recovery:

How Danielle Ballard turned around her eating disorder

22 Weekend Warriors

— Katie Taylor, Runner — Todd Smoyer-Garrick, Cyclist

FOOD + NUTRITION 26 Is Your Gut in a Rut

IN EVERY ISSUE 5 Starting Line

Tips and Products for the Fitness Minded

6 Fit News Fit Happenings Around Town

30 Events Calendar 32 Photo Finish:

Mike Cooley Overton Park 10k Trail Race

On the Cover: Roquita Williams Photo by Tindall Stephens

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22 Years and Running Strong Amy Goode

Hailey Thomas

Laurenne Hom

When not beating the streets looking for the next fitness craze, Amy enjoys running, cycling, and swimming, and is always on the lookout for the best cheat meal. Sharing inspiring fitness stories encourages her to stay healthy.

Hailey has been running over half her life fortunately not from the law! She has run marathons and half-marathons in Dublin, NYC, LA, Anchorage, Seattle, Red Woods, Big Sur, New Orleans, Sylamore 25K, Shelby Farms 50K and Memphis (6 times). Trails are her new love along with interviewing Weekend Warriors with the same passion for fitness.

Laurenne is a freelance web designer, graphic designer, writer, and editor who has worked her way through 11 different countries and 24 states. She’s an avid cyclist, who biked 1500 miles across half the country in 2014. She also loves pilates and never does the same workout twice!

Publisher Amy Goode amygfitness@comcast.net

901.218.4993

CONSULTANTS Executive Editor Hailey Thomas hailey@memphishealthandfitness.com

901.335.6005

Advertising & Marketing Amy Goode 901.218.4993 Hailey Thomas 901.335.6005 Copy Editor Laurenne Hom

Tindall Stephens

Curtis Speller

Andrea LeTard

Tindall has been shooting for over 20 years, specializing in weddings and portraiture. She currently is a super busy mom of three teenagers,wife of a Memphis firefighter/ Paramedic, and entertainer of two boston terriers .....among running a full time photography business. www.tindallfarmerphotography.com

Curtis is a sophisticated meathead who enjoys the finer things, such as deadlifts and squats. A former college athlete and an Army veteran, staying healthy is his way life. Clean eating, however, is not. Send your to suggestions on the best place to get a burger to his Instagram page @iamcurtislee.

Andrea is the creator and author of Andrea’s Cooktales, an heirloom cookbook being released Spring 2018. She is also a personal chef, small party caterer, and cooking instructor. Andrea has been featured on Cooking Channel, Today Show, and Local Memphis Live. She was chosen as a Top 100 Contestant on MasterChef Season 6. Follow Andrea on Facebook, Instagram (@andreas_cooktales), and her video blog series at Andreascooktales.com.

Contributing Writers Robin Beaudoin Christin Yates Andrew Chumney Margaret Molteni Graphic Design Brian Williams Photographers Philip Murphy Sarah McAlexander Tindall Stephens Jen Russell

740 N. Evergreen Street Memphis, Tennessee 38107 Send articles and photos to hailey@memphishealthandfitness.com H+F reserves the right to edit all materials for clarity, space availability and suitability for publication. First copy free, additional copies, $1. Mailed subscriptions: $25 per year. Back issues, $5. Memphis Health + Fitness Magazine does not knowingly accept false or misleading advertising or editorial content, nor does Publisher assume any responsibility should such advertising or editorial appear. Readers are encouraged to notify Publisher when they suspect false advertising. All rights reserved. Copyright © 2018.

Christin Yates

Susanna Lancaster

Philip Murphy

A freelance PR/Marketing professional, Christin began running in 2010 and hasn’t stopped since. She now runs everything from 5Ks to marathons, and is an RRCA certified running coach. When not on the pavement or trails, you can find her hanging out with her rescue dogs. Visit her website at christinyates.com.

Susanna is an English professor and writer. She is the author of the historical fiction YA book The Growing Rock. She discovered MH + F while in treatment for an eating disorder. Helping people share their personal stories toward reaching a healthier life is rewarding and has encouraged her recovery. She enjoys yoga and working out with her personal trainer husband, Kyle.

Phillip has been living in Memphis for over ten years and started in photography and videography six years ago. Although he didn’t go to school for his craft, he’s a storyteller at heart. “I love to tell my version of your story and to get to know what it is that inspires you and makes you.”

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Read us online at memphishealthandfitness.com

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FIT TRIP/FIT PET H+F Contributing Editor and

Cookbook Author Andrea LeTard with her puppy, Rufus Orleans, hiked in the Joshua Tree desert near Palm Springs, Calif. They both drank plenty of water!

4 STEPS TO BETTER SLEEP DAYLIGHT SAVING TIME BEGINS SUNDAY, MARCH 12! Don’t let it leave you groggy, stressed out, and irritable. Try these tips from bettersleep.org:

Finish the evening meal (& snacks) 2-3 hours before bedtime. Digestion interrupts sleep.

2. Limit caffeine to the morning and alcohol to the early HAVE YOU BEEN ON A FIT TRIP? Send a photo and brief caption to: hailey@memphishealthandfitness.com.

evening. Both caffeine and alcohol are sleep interrupters.

3. Staying active during the day will help you sleep better. Even taking a walk will contribute to restfulness. Be sure to end exercise 2-3 hours before bedtime so your body will have time to relax.

4. Make your bedroom dark, quite, and cool. Create a bedtime ritual like taking a bath, meditating, or listening to soft relaxing music or nature sounds.

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FIT NEWS

The Memphis Hightailers Bicycle Club announces its 9th Annual Bluff City Blues 100 Century Training Team Come join us and learn to ride properly and to train for cycling’s equivalent of a marathon—the century (100-mile) ride. Your training will culminate with the Bluff City Blues 100 Ride on October 6. Having a hard time imagining riding 100 miles? The team also will train cyclists to ride a Metric Century (62 miles). Either way, the team can help you get there. We have trained well over 300 cyclists. Team members are cyclists of varying backgrounds and abilities, including many who are new to the sport. If you can ride your bike for an hour, you can train and do a century. It only takes desire, dedication, and proper training.

Additional Benefits At registration, team members are also eligible to receive special pricing on two other Memphisarea rides, the Wolf River Conservancy’s Cycle the Greenway in June and West Cancer Center Fight On in September. These rides fit right into the team’s training.

The Details

The Cost is $170, plus extra savings on the WRC Cycle the Greenway and WCC Fight On. Additionally, the team recommends having a Road ID, which we make available for $22.50 (Regularly $24.99) For additional information or questions, contact Mitchell Lansky at BCB100TrainingTeam@memphishightailers.com.

Team benefits include: •

Bluff City Blues 100 Entry Fee

•

BCB 100 Training Team Bike Jersey

Orientation Meeting

•

BCB 100 Training Team T-shirt

We will have an orientation meeting on Monday, March 19 at 6:30 pm at the MHBC Clubhouse at 397 Cumberland Street in Memphis (behind Wiseacre Brewery, off of Broad Street). Come learn about what is involved, our training schedule, cost, and more.

•

21 Training Rides with SAG Support

•

Training Advice and Seminars

•

Pre-Ride Dinner

Team Registration Opens March 1 Registration runs from March 1 through April 15 at midnight. Register at Memphishightailers.com.

Our First Training Ride Our first ride will be Saturday, March 31, leaving from 7945 Wolf River Blvd, West Cancer Center. Rides are scheduled on an alternating Saturday/ Sundays with 21 rides set as you build up to riding a century (100 miles) or a metric century (100 km/62 miles).

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FIT NEWS

Art•Body•Soul Grand Opening March 19 - 23 Art•Body•Soul is a new studio opening at 1024 S. Yates Memphis on March 19 with a ribbon-cutting ceremony on Friday, March 23. Art•Body•Soul is a gallery for art and a studio for classes in painting, yoga, meditation, and self-healing techniques. It offers services in the Dalian Method, massage, and energy balancing and clearing. Art•Body•Soul will open Monday morning with a full week of free Yoga and active meditation classes. Spa services and Painting Out Loud, a process art class experience, will be offered at a 20% discount. On Friday, March 23, a ribbon cutting ceremony hosted by the Greater Memphis Chamber will take place at 9 am followed by free yoga classes at 10:30 am and 12 pm. In the afternoon enjoy mini spa sessions from 2-4 pm, or drop by and see what is hanging in the gallery and collect a free giveaway. Art•Body•Soul is owned by Memphis native Madeleine Newkirk. She was inspired to open the first studio of this kind after attending a five-week retreat in 2010 at the Omega Institute in Rhinebeck, New York, and becoming a facilitator in the Dalian Method and Painting

Out Loud. She has a BA in Studio Art from Tulane University, is currently writing a book, and has been painting since a young age. Her artwork will be showcased through April at the studio. Reproductions of her pieces are available at Artbodysoulstudio.com along with information about classes and services. Madeleine chose Memphis for her studio because this is home and felt Memphis did not have a place with all these resources under one roof. Her dream to build a spiritual center offering a wide range of opportunities for self-discovery, transformation, and overall well-being became a reality when she found the location at 1024 S. Yates in 2017. While Madeleine Newkirk has extensive experience as a practitioner and teacher of mindfulness, active meditation, process art, the Dalian Method, and other alternative and complementary healing modalities, she is not a physician, psychologist, psychotherapist, or other licensed health care practitioner, and her services are not licensed by the State of Tennessee.

7th Annual John “Bad Dog” McCormack Memorial 5k Raising Funds For Ronald McDonald House Saturday, April 28 at 8 am marks the 7th Annual “Bad Dog” 5K run/walk in honor of beloved Memphis radio personality John “Bad Dog” McCormack. The fundraiser benefits a cause close to Bad Dog’s heart—the Ronald McDonald House of Memphis—which serves as a “home-away-from-home” free-of-charge for children and their families while receiving medical care at St. Jude Children’s Research Hospital. A longtime champion of the mission of the House, Bad Dog broadcasted an annual radiothon for 20 years and raised hundreds of thousands of dollars for the Ronald McDonald House. The Bad Dog Memorial 5K run/walk is the brainchild of fans and friends of Bad Dog who wanted to do something to both honor his memory and benefit the worthy cause that meant so much to him. “We’re excited to continue honoring our dear friend in this way and hope to carry on his legacy of caring and support for the children and families of Ronald McDonald House through this fun fundraising event,” says Race Director Julianne Tutko. Registration is $30 through April 26 and $35 after that date. Registration includes a shirt. Those who pre-register by April 14 will be guaranteed a t-shirt on event day. Onsite registrants can pick their t-shirts up after the event.

To register or for additional information, visit: www.baddog5k.racesonline.com.

For more information about Art•Body•Soul, contact Madeleine Newkirk at 901-336-7573 / info@artbodysoulstudio.com / Artbodysoulstudio.com

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Our unique facials combine result-driven therapies with medical-grade skincare for one all-inclusive price. Each Medical Facial Treatment is customized to your specific skincare needs, which may change over time as the health of your skin improves. This treatment may include Diamond Microdermabrasion, Hydrofacial, Targeted peels, and LED/Photodynamic Light Therapy just to name a few.

We offer treatments for volume replacement, scar revision, and wrinkle reduction with temporary and long-term bio-stimulating fillers. Our services also include Botox, Dysport, and Xeomin to relax muscles for wrinkle reduction or to alleviate symptoms such as migraines, clenching and grinding of teeth, under arm sweating, and neuropathy pain in the hands and feet.

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A SK THE EXPER TS By Amber Sam Thompson

Gut Check Simple Solutions for Better Colon Health The colon, or gut, is often referred to as the body’s “second brain.” The colon impacts virtually every system in the body. Poor colon health has been linked to fatigue, inflammatory disease, skin conditions, chronic disease, and even mental health issues. Most of the “feel good” hormones are produced in the gut, as well as immunities. Hippocrates warned that “death begins in the colon.” Gut health is the foundation for ageless beauty wellness. Here are the top-10 tips to improve your mind, body, and spirit by keeping your gut in check.

1. Take a probiotic to balance your intestinal flora. Look for formulas that include acidophilus, lactobacillus, bulgaricus, and bifidum. Garden of Life and Renew Life brands include these top colon probiotic “bugs,” as well as many more. Also include fermented foods in your diet such as kimchi, kombucha, and low-sugar yogurt.

2. Work towards eliminating foods that inflame the gut. Top gut offenders are dairy, corn, wheat, pork, shellfish, white flour, and refined carbohydrates. Substitute stevia or honey for sugar, and use oats, amaranth, or buckwheat in lieu of refined carbohydrates. Fresh fruit makes a great dessert.

3. Take a digestive enzyme with your meals. Enzymes ensure that our food is broken down properly to better be eliminated from the gut. My favorite enzymes is Bloat X by Nature’s Way or Flatter Me by Hum Nutrition.

4. Chew, chew, chew. As simple as this sounds, chewing your food well is one of the best ways to ensure your food is properly masticated, or broken down, for better assimilation and elimination.

5. Try colon cleansing. Your body is like a living machine, and the machine needs a cleaning from time to time. Colon cleansing, or colonics, can remove three to five natural bowel movements per session and improve colon muscularity with regular use. Aim for three colonics in three weeks, then monthly for maintenance.

6. Consume 25-35 grams of fiber per day. Fiber will add bulk to stool, helping it move along and out of the colon properly.

7. Hydrate daily. Aim to consume at least half your body weight in ounces of water daily. Choose filtered or distilled water to avoid chlorine, which can destroy your good flora and throw the gut out of whack.

8. Include high-quality oils in your diet. Fiber binds, water hydrates, and oils help things move. Add two teaspoons of cold-pressed, high-quality oils to your diet daily. Stir fry veggies in coconut oil or drizzle a teaspoon of olive oil on your salad.

9. Use a foot stool during elimination. Place your feet on a seven- or eight-inch stool to bring proper alignment back to the rectum and ease elimination. We love the Squatty Potty stool you can purchase at Target for $25.

10. Exercise. Physical activity helps rev up natural detoxification and get the gut moving. Every day, aim for 30 minutes walking, dancing, rebounding, etc. Movement is a wonderful way to keep the body machine healthy in every way.

Amber Sam Thompson is a I-ACT Certified Colon Hydrotherapist and Owner of Renew Wellness Spa. For more information visit Renewspamemphis.com

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The Secret to Running Your Best By Rachel Randall Tempo runs, long runs, and speed workouts are crucial parts of training, but there is something else that is just as important—if not more so. REST. Though not everyone may have the patience for it, not running is just as important as fitting in all those other workouts. Rest is the key to recovery and recuperation. Taking a rest day allows your body to absorb your training. When you run, you aren’t just building strength and stamina. Running breaks down your body with tiny amounts of tissue damage. Your body uses its rest day to repair that damage. Not giving it the opportunity to rebuild negates all that hard work you put in. Without rest, you’ll eventually end up stale or with injuries. Rest days will look different for everyone, so it’s important to listen to your body. Some runners need a rest day every few days. Others may need one once a week or maybe only two to three times a month. However often they come, use the time to rejuvenate and refresh your body and mind. Sleep in, take a nap, cross some things off your to-do list you’ve been meaning to. Think of rest days as a necessary part of training that will improve your race times. You may actually see a boost in your fitness after a day of rest. Taking a rest day doesn’t necessarily mean you can’t exercise at all. Active recovery is great for your body. If you are on a running streak, it might mean running the bare minimum needed to fulfill that goal. It might mean an easy jog if you’re an elite athlete and running around 100 miles a week. A rest day from running might mean core work or a spin class you’ve been meaning to try. Active recovery could be walking your dogs around the block, going to a yoga class, chasing a toddler around … Whatever it looks like to you, make it work and enjoy the time.

5 SIGNS YOU NEED A REST DAY 1. Running isn’t fun or you find yourself resenting it. 2. You’re still sore after days. 3. You find yourself getting sick often—a sign of a low immune system. 4. Your resting heart rate is higher or lower than normal. 5. You’re just plain tired.

Do you have questions about getting started or finding a plan to work for you? Stop in and talk to anyone on our staff. We’ll be happy to help!

Rachel Randall is the go-to girl for all marketing, media, and events at Fleet Feet Sports. She has run more marathons that she can count, including the 2017 NYC marathon in November.

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COVER PROFILE

By Curtis Speller Photo by Tindall Stephens

“Hot Yoga Changed My Life” As a black female from a poor neighborhood, life wasn’t destined to be easy for Roquita Williams. She was born with a degenerative spine condition that resulted in chronic neuropathy. She had a 15-year-old’s face with a 70-year-old’s body when she was diagnosed at 25. Despite her struggles, 41-year-old Roquita is a wife, mother, train conductor, world traveler, published author, and leader in the community. She has been recognized internationally and nationally for her work in the transportation industry. She sits on the Board of Commissioners of Memphis Transit Authority, was the first African American President of the Memphis World Trade Club, and has been awarded Memphis Business Journal Super Women in Business. Triumphing over adversity has become her way of life. She initially relied on traditional methods to help her through her medical issues, but they often didn’t work or made the pain worse. A friend suggested hot yoga. “Hot yoga, for me, was a turning point,” says Roquita. “Seeing the difference between how my body moved before and after—there was a measurable difference.” She began practicing Bikram (hot) yoga five days a week. It revitalized her inside and out. With less pain and freedom from many of the medicines that had become a regular part of her life, Roquita was ready for more and began her railroad career at age 30. She’s one of a few women who’ve earned a conductor’s certification on a Class 1 railroad in the United States. Being a conductor is hard work for men twice her size. At just 5-foot-2 and 135 pounds, she must walk the length of a hundred railcars while carrying tools to reconnect the 100-pound knuckle between two cars, and then walk back—no small task. Working for a Canadian company, Roquita was inspired by her coworkers’ big sense of adventure. “They work to travel, which is sort of the opposite of what we see culturally.”

She was determined to stay healthy, not just for her job and her family, but so she would be able to see the world. She’s visited places such as England, Bali, France, Hong Kong, Brazil, Belize, and more.

Vibram Ambassador Roquita bought her first pair of Vibram shoes for a trip to Costa Rica in 2011, which would include wet conditions and a variety of terrains and off-road trekking. “That was the first time I integrated travel and adventure into my overall lifestyle,” she says. In 2017, she and her son, Jaime, became ambassadors for Vibram, the international outdoor and adventure brand, and have committed all the proceeds from their ambassadorship to St. Jude’s Children Hospital.

Her Routine To continue her active professional and personal life with minimal pain, Roquita starts each morning with 30 minutes of moving meditation, which consists of focused breathing and maintaining a meditative mental state while running, walking, or doing yoga. She attends Bikram Yoga Memphis in Overton Square. “When the weather is nice, I’m outside,” she says. “I bike, I walk. When the weather is cold…I go to the sauna or steam room for 30 minutes at least four days a week to stretch to keep my back loose and help with mobility.”

Her Diet “If I can’t find a meal that is gluten-free, not fried, and has some fresh vegetables or fruits, then I will drink my meal,” she says. “Beet juice is a go-to.” Roquita eats her biggest meal at lunch and her smallest at dinner. She starts off the day with hard-boiled eggs, oatmeal, and toast. She gets her carbs in early because she has the rest of the day to walk them off. Dinner is typically vegetables and a lean meat.

Motivation Roquita’s desire to stay active and to help other women overcome challenges motivated her to publish her book, “Storealities.” Young women who want the benefit of her knowledge and experiences can reach out to Roquita. “I never turn down a call, and there are tons of women in Memphis who are just like me,” she says. “Now is a good time to bring together empowered women and their stories.” To learn more about Roquita Williams, or her new book “Storealities” that hits shelves on March 1, go to Storealities.com or RoquitaCWilliams.com.

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COVER PROFILE

“I haven’t taken pain medicine in seven years” 15

FIT PROFILE

On Board For Fitness Katie Veach teaches H2Yoga Twenty-eight-year-old Katie Veach is a group instructor, a personal trainer, and the fitness manager at the Kroc Center. Katie made Memphis her home six years ago after finishing college and took a position at the Church Health Center. Loving the city’s feel, she made no plans to leave. She began working at the Kroc Center in 2013 when it first opened and has watched the facility change and grow. Katie enjoys all kinds of fitness activities and teaches them as well. From yoga to kickboxing to high-intensity workouts, rowing, and jump rope, she loves staying active and helping others stay fit. With over 100 different classes offered at the Kroc Center, there is something that will appeal to everyone. One of Katie’s favorite classes is H2Yoga, which is yoga on paddleboards in the water. “It’s yoga, but it’s more than that,” Katie says, “It’s a core workout and a way to build balance.” While it looks like traditional yoga, it includes more intervals and core work. Adjustments from the instructor are also difficult because the instructor

cannot come up to each student, so it’s a more verbal class. Things are also more challenging on a board. “A side plank on land is already tough, but on a board it’s even tougher,” Katie says. “H2Yoga is initially intimidating,” Katie admits. “People think they’ll fall off, but I tell them falling isn’t bad. It’s okay and it’s normal. Everyone falls off at some point.” The boards used in Katie’s class are actually very stable and larger than a yoga mat, which is reassuring to students. “People can wear bathing suits, rash guards, or bathing suits with bottoms over them. Wear whatever you’ll be comfortable moving while being wet. I like to wear a bathing suit with shorts or pants. Some brands even sell full-coverage clothing that is made of bathing suit material.” Yogis of all stages are encouraged to try the class, and Katie insists, “As long as you can swim, anyone can do it.” Katie has watched people improve their balance, build up strength, and grow more confident maintaining their poses and trying new things. “It’s a lot of fun. It’s different

and people laugh and interact more than in a typical yoga class,” she says. As a fitness manager, Katie has learned it’s important to try new things and stay motivated. Her favorite exercises have changed over the years, as well as her diet. She is working on becoming a vegetarian. She recognizes that as people’s age and changes, their interests do too, and she believes “it’s great to do whatever keeps you happy and moving.” For anyone interested in trying H2Yoga or any of the other classes offered at the Kroc, she says, “We have grace and encourage people to show grace to themselves. Listen to your body and be where you are today.” For more information on becoming a member of the Kroc Center go to krocmemphis.org. Members and nonmembers are encouraged to come to the class ($12-members, $15-nonmembers)

By Susanna Lancaster Photos by Philip Murphy

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SUCCESS STORY

Finding the “Thing” that Stuck How Claire Gold turned her health around. If you had told me six months ago that I would be talking about my health and fitness in a positive way, I would have laughed you out of the room. I am a 37-year-old attorney and real estate agent, and I’ll testify that I’ve never been athletic as an adult. Over the years, I have had a few personal trainers and have abided by my own workout regimen for periods of time. Like most people, I didn’t “love” those types of workouts, so they didn’t stick around. I credit my friend, Beth, with introducing me to the thing that has turned my health around. She invited me to join her at a Pilates class at Club Pilates. It only took one session to convince me to sign up for the unlimited monthly membership. I have been going almost every day since—sometimes even sticking around for a second class. The results have been incredible. This has truly changed my life, and I can say without a doubt I am hooked. They say being healthy is 80% diet. So, I have to admit I love all things food in Memphis. If had been more restrictive, my results might have come faster. However, if I can get in shape without giving up the occasional Central BBQ or Jack Pirtle’s fried chicken, then that is my best bet. Health is a journey, not a race. Finding a lifestyle I can commit to long-term is the main goal. Pilates is my answer. Although my strength and ability have increased, the most exciting part has been the visual results. When I started I was wearing a 38DD bra and buckling my belt on the last notch. Six months later, I am down to a 34DDD and have reduced my waist by four inches—and am by no means done yet! It’s not just about my size though, I also drastically reduced my anxiety and have had fewer trips to the chiropractor. At one point I was there three times a week! That much pain can be daunting and make you lose hope that there’s a way out. Through Pilates, the strength in my neck and back have improved, and the stiffness that I get occasionally is greatly eased by Pilates. Having been through physical therapy, I love that many of the exercises carry over into Pilates. I truly grateful for the instructors at Club Pilates. They are all very knowledgeable and motivating without being intimidating with their incredible strength. I would not be where I am today without them. The judgment-free zone and encouraging atmosphere was a key part of being able to feel comfortable as a beginner. My hope is that you can take my example to help you find what works for you. I found Pilates on a whim. You never know where you will discover that “thing” that turns your health around, so say “Yes!” to the opportunities comes your way. Club Pilates has two locations. Go to Clubpilates.com for more information.

“ Health is a journey, not a race.”

JOB OPENING FOR SPORTS & LEAGUE DIRECTOR

JOB OPENING FOR GROUP FITNESS MANAGER

Sports program director must be passionate and motivated to lead successful sports programs and activities at the MJCC. Sports programming at the MJCC is expected to be managed on a high level of coordination, communication and adapt to the changing needs of the members and trends in the field. Ensure the promotion of sports programming growth, safety, member satisfaction and member retention through sports program participation and facility excellence.

Under the direct supervision of the Fitness Director, the group fitness manager oversees all group fitness classes, including the hiring and supervision of group fitness instructors and ongoing supervision of the group fitness schedule and maintenance of all group fitness equipment. In addition, the group fitness manager oversees the hiring, supervision and scheduling of the floor staff and sports and fitness desk staff. FULL-TIME/40+WEEK/NON-EXEMPT

Please email resume to Rosalyn Knox by 3/31, rknox@jccmemphis.org. No phone calls please.

Please email resume to Mandy Kelley by 3/31, mkelley@jccmemphis.org. No phone calls please.

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SUCCESS STORY

Reaching for Recovery How Danielle Ballard turned around her eating disorder On the outside looking in, 27-year-old Danielle Ballard “has it all together.” She’s a respiratory therapist student and the mother two young children. However, her journey getting to this point hasn’t been easy. For 22 years, Danielle has suffered from eating disorders—the mental illness with the highest mortality rate. Danielle started feeling insecure about her body image and became preoccupied with food at only five years old. Despite struggling with anorexia and bulimia throughout childhood and as a teen, Danielle did not seek help until she was an adult. From ages 20-25, she attended eight treatment centers, including residential facilities, partial-hospitalizations, and outpatient programs. The consequences of her eating disorder have manifested as many health problems. Both of her pregnancies were high-risk because of her lowered immune system. At one point, her kidneys threatened to shut down and her heart stopped twice. Due to severe malnourishment, she was unable to walk and had been connected to feeding tubes on four occasions. Hair loss, amenorrhea (the loss of a menstrual cycle), thinning bones, and even memory loss were also caused by her illness. Although looking in the past is painful, Danielle is determined to share her story and what she’s learned to help other people. “When I was a new, single mom, I realized I couldn’t live this way if I want custody of my kids. I want to see my daughter get married and my son graduate… I want to see my kids grow up.” This was a turning point in her recovery. “I wanted to live without worrying about dying or not.”

National Eating Disorders Awareness Week is February 26 through March 4. If you struggling with food or know someone who is, visit nationaleatingdisorders.org for a free online screening. Register for the Memphis NEDA Walk and learn how you can be a sponsor or volunteer at Nedawalk.org/memphis2018. 20

During her time at treatment centers, Danielle learned intuitive eating, understating that there’s no such thing as “good” and “bad” food. More importantly, she realized her body could recover. Her treatment was also an opportunity to form relationships. “These are the friendships that have lasted longer than others,” she says, “These people have seen your darkest, worst moments, and they don’t judge you for it. They love you for who you are and not the number on a scale.” Danielle works every day to stay on track with her recovery. Communicating regularly with her therapist and dietician and setting reminders to eat on her phone are some of her best coping skills. She talks about body image as a positive subject around her kids so that they grow self confidence and have a healthy relationship with food.

By Susanna Lancaster Photo by Tindall Stephens

Danielle has also built a good relationship with exercise. “I’ve learned how to do it the right way and in moderation. I’ve learned not to push myself past my limit,” she says. After years of health issues, getting to use her body is a gift. She limits herself to light exercise and yoga to avoid being triggered. In order to make an impact on those with eating disorders, Danielle is coordinating the 2018 Memphis NEDA (National Eating Disorder Association) Walk, set for September 22, which aims to educate about eating disorders, celebrate recovery, and raise money for research and treatment. “Sadly, treatment is very expensive, and that’s why many people never get help. One night at an inpatient facility is easily $500. Insurance only covers some of that and stops the moment you reach a stable weight even though your recovery is far from over.” The NEDA Walk aims to raise $10,000, which will become a scholarship for those who need treatment.

“I’ve learned it’s okay to have a healthy relationship with food.”

Mid South Internal Medicine takes pleasure in welcoming Kimberly W. Freeman, M.D. Dr. Freeman is a graduate of The University of Tennessee Medical School and is Board Certified in Internal Medicine. She completed her undergraduate work at Princeton University. With a focus on primary care and wellness, Dr. Freeman treats patients teenage through adult. Now accepting patients.

To make an appointment, call us today at 901-767-5000, press option 1. MID SOUTH INTERNAL MEDICINE, 7550 WOLF RIVER BLVD #102, GERMANTOWN 38138

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WEEKEND WARRIOR

KATIE TAYLOR Runner, 27, Private Running Coach, Wife & Mother

I run for the Breakaway Race Team. I ran the Bell Ringer 50K (1st female and course record); Swamp Stomper 50K (1st female); Georgia Jewel 17-miler (1st female and course record).

Carrying and delivering a baby definitely had their empowering moments as well as struggles. It’s amazing what the female body can endure and do to support another life. I essentially did not run for an entire year. Despite this break, I came back stronger and more motivated. I’m faster than I ever was prepregnancy. It took about a year before I started feeling back to myself again, and then the PRs came out of nowhere, and they are still coming!

2 Last June I drove back to Memphis from Knoxville with a cranky toddler in the back seat to run the Bud Mile held at Rhodes. I had zero expectations and my legs felt heavy from being in the car all day, but I was excited to just be around friends at a fun event. I ended up having a fantastic race, winning and snagging an all-time personal best in the 1-mile (5:14). You never know what your body and mind will give you! That day I learned to just show up and always give it my best.

“I learned to just show up and always give it my best.”

3 I love running for the friendships I’ve made. Most of my best friends are running buddies!

4 I have a major sweet tooth! I never drink my coffee black, nor will I give up sweets. Life is too short.

I love City Silo for its flavorful and healthy dishes. I devour the tempeh 4 sandwich as well as the kombucha. For a nice date night, Bounty on Broad is our favorite. The chicken wings and Brussels sprouts are a must!

I am the person who has four books stacked on her nightstand at any given time. “Joyful toddlers and preschoolers,” the book of “Romans,” “Mind Gym,” and “Present over Perfect.”

Don’t make a decision on a hill. This doesn’t just apply to running. Don’t make a big decision during a hard or emotional time. Wait until you reach the top of the hill and crest over it, and if you’re still set on quitting the race or slowing way down, leaving your job, whatever it is, then go through with it. Most of the time when you reach the top of the hill, you wouldn’t dare quit.

Interview by Hailey Thomas Photo by Philip Murphy

To nominate a Weekend Warrior, email us at hailey@memphishealthandfitness.com

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WEEKEND WARRIOR

TODD SMOYER-GARRICK Cyclist, 53, Administrator/Manager VA, Married, 1 cat

I ride with Victory Bike Studio. I’ve finished the Victory Fondo (68 miles); Big Dam Bridge 100; Flatlanders Ride (68 miles); Bluff City Blues (68 miles)

My next rides are: Grand Fondo Hincapie Chattanooga; Cheaha Challenge Grand Fondo; Big Dam Bridge in Little Rock.

Favorite event was completing the 100-mile Big Dam Bridge Ride (Sept ’17) with my riding partner & friend, Taylor Taylor.

Farm Burger is my favorite meal in Memphis. It’s made to order. I like it well done with a fried egg.

My vice is local IPAs and a good Bourbon.

I love the biking community. I love the things we talk about on long rides. You really get to know people when you on a country road in the middle of nowhere.

9 I’d love to have dinner with The Dalai Lama. I like his spirit, his eternal hope, and how he approaches life with a joyful heart.

4 I had a motorcycle accident the summer of my senior year in high school. It destroyed my shoulder and broke all my ribs on my left side. I’ve had three shoulder surgeries since and two discs ruptured in my lower back. My motto: I am not going to let past injuries stop me from doing the things I love.

10 Favorite quote: “We must be the change we wish to see in the world.” —Mahatma Gandhi

5 There is a sense of accomplishment when you complete a long ride. My body and everything about me is better when I am training and working out.

“My body and everything about me is better when I am training and working out.”

Interview by Hailey Thomas Photo by Philip Murphy

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FOOD+NUTRITION

Is Your Gut in a Rut? By Blair Mize, MS, RDN, CSSD, LDN

The gastrointestinal (GI) tract starts in the mouth and includes the long, twisting series of intestines. Once thought to be responsible for simply digesting food—now a growing body of research suggests the “gut” (stomach and intestines) is the headquarters for overall health.

How do gut bacteria affect us? The gut houses hundreds of trillions of live microorganisms including probiotics or “good bacteria.” When the gut is colonized with plenty of probiotics, it sets the stage for: • Gut Health: Probiotics promote normal GI function, including regularity and normal stool consistency, reduced risk of Irritable Bowel Disease, and decreased symptoms of lactose intolerance. They may also decrease the likelihood of other food allergies or sensitivities. • Neurological Health: A healthy gut may lead to fewer headaches and migraines. • Mental Health: The gut is sometimes known as the “second brain”—and for good reason. The enteric nervous system, housed in the gut, has more neurons than the spinal column and central nervous system. In fact, most of the fibers of the vagus nerve are dedicated to communication between the gut and brain, hence those “gut feelings” or “butterflies in your stomach.” Additionally, gut flora produces neurotransmitters like serotonin (thought to be a contributor to feelings of well-being and happiness) and dopamine, which may decrease the risk of anxiety and depression. • Bone Health: Gut bacteria can help to improve bone mineral density.

• I mmune Health: Probiotics comprise more than 75% of the immune system. They protect the body from infection by fighting harmful substances that enter and facilitating their elimination. • D ecreased Inflammation: Probiotics can help reduce symptoms of rheumatoid arthritis. • P roduction of vitamins B and K • B lood Sugar Control • H eart Health

How can we impact gut bacteria? The way we care for our bodies and the foods we consume have profound effects on gut bacteria. The beginning of the GI tract starts when we put food in our mouth. Cultivate good gut bacteria by: Munching on prebiotics or fermentable fibers Fermentable fibers and prebiotics are the foods gut bacteria need to maintain and grow their population. Munching on produce like asparagus, spinach, bananas, berries, onions, garlic, and leeks provides food for probiotics to thrive! Getting friendly with fermented foods Popular fermented foods include yogurt, kefir, kombucha, pickles, sauerkraut, miso, and tempeh.

Incorporate these items regularly to enjoy the maximum benefits of the colonization of good bacteria.

dietitian or doctor about supplementing with vitamin D3. Exercising regularly

Partaking of polyphenols Polyphenols are phytochemicals that play a role in maintaining health and wellness in many ways, including acting as prebiotics. By eating a variety of brightly colored produce, spices, berries, coffee, and tea, you can ensure an increase in the population of beneficial bacteria in your gut. Verifying your vitamin D status In addition to bone health, vitamin D plays an important role in regulating the gut biome and immune system. Low vitamin D has been linked to increased autoimmune disease, allergies, infections, and other immune conditions. If your vitamin D is low, talk to your registered

But remember: Exercise without adequate recovery, rest, food, and sleep can negatively impact gut flora.

Probiotics: Should I supplement? If you’re healthy with no digestive complaints or immune problems, supplemental probiotics are unlikely to change your gut composition. If you’re doing all you can to use food as preventive medicine but still have concerns, consider talking to your doctor or registered dietitian about a probiotic supplement.

Blair Mize, MS, RDN, CSSD, LDN is co-owner of Memphis Nutrition Group, a nutrition & lifestyle counseling practice operated by registered & licensed dietitians/nutritionists. Memphis Nutrition Group believes in a non-diet approach that promotes overall health and optimal performance without compromising the enjoyment of food. For more information call Memphis Nutrition Group at 901.343.6146 or visit www.MemphisNutritionGroup.com.

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FOOD+NUTRITION

Confetti Quinoa Bowls By Andrea LeTard

Just like the start of spring, this dish is fun and colorful. Better yet, it’s super healthy, hearty, and fresh. Its southwestern flavors pair perfectly with a margarita or your favorite light cocktail. GROCERY LIST: q 1 small sweet potato - cubed q 1 large zucchini - cubed q 1 small red onion - diced q 1 yellow bell pepper - seeded and chopped q 1 red bell pepper - seeded and chopped q 2 Tbsp olive oil - divided q 2 tsp kosher salt, plus more to taste q 1 Tbsp chili powder q 2 tsp cumin powder q 2 Tbsp seeded, minced jalapeño q 2 green onions - sliced q 1 handful cilantro - chopped q 2 avocados - cubed q 1 lemon - juiced q 1 cup cooked quinoa

DIRECTIONS: Heat oven to 425F. On a large sheet pan, toss together the onion, peppers, sweet potato, and zucchini with 1 Tbsp of olive oil, salt, chili powder, and cumin. Roast for 12-15 minutes until slightly soft and golden. In a large bowl, toss together the jalapeño, green onions, cilantro, avocado, lemon juice, and remaining Tbsp of olive oil with the cooked quinoa. Add the roasted veggies and toss together to combine or serve on top of the quinoa. Makes 4 servings.

Andrea LeTard is the creator and author of Andrea’s Cooktales, an heirloom cookbook being released Spring 2018. She is also a personal chef, small party caterer, and cooking instructor. Andrea has been featured on Cooking Channel, Today Show, and Local Memphis Live. She was chosen as a Top 100 Contestant on MasterChef Season 6. Her recipes are “next-generation southern”—fun and fundamentally southern with a modern twist. Follow Andrea on Facebook, Instagram (@andreas_cooktales), and her video blog series at Andreascooktales.com.

MEMPHIS, TN

2018 5K Walk.Run

SATURDAY, APRIL 21 Shelby Farms Park • Memphis, TN

Join Us!

PAT I E N T F O U N D E D . PAT I E N T F O C U S E D .

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PAT I E N T F O U N D E D . PAT I E N T F O C U S E D .

Registration & Check-in - 7:30 A.M. Opening Ceremony - 8:00 A.M. Shotgun Start - 8:30 Jonathan Goldman, MD A.M. Director of Clinical Trials in Thoracic Oncology Celebration, Awards Associate Director of Drug Development & Team - 9:30 UCLA - Jonsson Photos Comprehensive Cancer A.M. Center Platinum SponsorsJorge J. Nieva MD

Associate Professor of Clinical Medicine USC/Norris Cancer Center

Pre-Registration: $30 Youth (Age 5-12) and Senior (60+) $15 Day of Registration: $35 Youth (Age 5-12) and Senior (60+) $20 Survivors: $0 Virtual Participant: $30 Canine Caregiver: $15

Barbara Gitlitz, MD

Medical Director Genentech

Ravi Salgia, MD, PhD

Arthur & Rosalie Kaplan Chair in Medical Oncology and the associate director for clinical sciences in City of Hope’s Comprehensive Cancer Center

GET TESTED! MOLECULAR TESTING IS THE PATHWAY TO THE RIGHT TREATMENT

• USE DISCOUNT CODE H+F FOR 10% OFF REGISTRATION •

3.31.2018

The Grove at Oak Court Mall 530 Oak Court Drive 7:30 am registration 9 am race

Benefitting children with disabilities

5K and 1 mile Family Fun Run/Walk Easter Bunny Egg Hunt Music

www.srvs.org

Thank you to our sponsors and supporters!

EVENTS CALENDAR

MARCH EVENTS 3/3/18 Love Well 5K 8:30 am • Memphis, TN 3/3/18 Panther Prowl 5k Run 8:30 am • Bartlett, TN 3/3/18 Nanette Quinn Gobbler 5K 9:00 am • Memphis, TN 3/4/18 Super Scout Run (2 Mile Race) 2:00 pm • Memphis, TN 3/10/18 Kidney Beans 5K 8:30 am • Memphis, TN 3/11/18 Germantown Half Marathon and Mayor’s Cup 5K 7:30 am • Germantown, TN

For races details go to racesonline.com

3/16/18 Collierville Dragons Youth Track and Field (Shelby Youth Sports) 6:00 pm • Collierville, TN

3/23/18 Harwood Dash for DisABILITY 5k

3/24/18 MRTC - KIDS! Spring Running Program

7:00 pm • Memphis, TN

11:00 am • Memphis, TN

3/17/18 Big Buffalo 50 6:00 am • Memphis, TN

3/24/18 Collierville Freedom Run 5K 7:30 am • Collierville, TN

3/24/18 Run for the Son 5K hst.edu/run 8:00 am • Memphis, TN

3/17/18 Midsouth Runners Half Marathon & 5K 8:00 am • Olive Branch, MS

3/24/18 9th Annual Jackson Culley Mito-What? 5K 8:00 am • Millington, TN

3/25/18 30th Anniversary Wolfman Duathlon 9:00 am • Memphis, TN

3/17/18 The Healing Races 1-Mile, 5K & 10K+

3/24/18 Color for Cure 8:00 am • Horn Lake, MS

3/31/18 In His Steps 5K Run 8:00 am • Memphis, TN

8:00 am • Memphis, TN

3/24/18 9th Annual Humane Society Fast & Furriest 5K Run/Walk

3/31/18 Tiger Lane Crit Series — Race #1 8:00 am • Memphis, TN

9:00 am • Memphis, TN

3/31/18 SRVS Kids and Families 2018 Bunny Run 5K

3/17/18 Leprechaun Chase 5k Run/Walk 9:00 am • Atoka, TN 3/17/18 Run the R-Word Out of Town 5K 9:00 am • Arlington, TN

3/24/18 Heels 4 Healing 5K 9:00 am • Memphis, TN

9:00 am • Memphis, TN

Race Directors, Reach Runners! Call Hailey at 901.335.6005 or hailey@memphishealthandfitness.com

Keep Your Dog As Active As You! For more information call 901.276.3210 or email katie@dogsrulememphis.com

ACTIVE HEALTH CHIROPRACTIC We offer a full spectrum of treatments and therapies to address most aches and pains associated with an active lifestyle • Manual Medicine such as Chiropractic, Active Release Technique (ART), Deep Tissue Laser Therapy, Fascial Distortion and many other techniques • Solutions for Myofascial Pain, Tendonitis, Bursitis, Plantar Fasciitis, arthritis, carpal tunnel syndrome, epicondylitis, sprains/strains, trigger points and other musculoskeletal problems

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FOOD

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1.27.18

PHOTO FINISH

MIKE COOLEY OVERTON PARK 10K TRAIL RACE Benefiting Overton Park and Park Friends Inc.

1. Ellen Bransford and Jill Amos

6. Tharwa Billoeisi

2. David Crimmel and Liz Hoffmaster

7. Cedar Nordbye

3. Page Kozeniewski and Lucy Smukler

8. Carolyn Jablonwski

4. Sam Pond

9. Jamie Bailey and Keith Woods

5. William Starner

10. Adrian Hall and Liz Hall

Photos taken by: JEN RUSSELL jen.russell7@gmail.com lifeiscreative.weebly.com

our

Center for Rehabilitative Medicine

you

can help get

life back to

After an accident or illness, getting back to your life is the top priority. At the Center for Rehabilitative Medicine, we are dedicated to helping you recover and regain your physical health. Our care team, led by a boardcertified physical medicine and rehabilitation physician, collaborates with you to develop progressive paths to wellness that may include physical therapy, pain management, and other therapeutic services. It’s not just our job to give our patients the specialized care they need to return to an active life, it’s what we love to do.

Schedule an appointment online at RegionalOneHealth.org

or call 901.515.EAST East Campus • 6555 Quince Road Memphis, TN 38119

RegionalOneHealth.org/East

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