Memphis Health+Fitness Magazine March 2022 by Memphis Health+Fitness

INSPIRING ACTIVE LIFESTYLES SINCE 1996

MARCH 2022

Angelique

Moffet

GLUTEN and your GUT

EXPANDING MEMPHIS PARKS

52 POUNDS LIGHTER!

GUILT-FREE PASTRIES

H+F MARCH

20 22

26 Years and Running Strong Publisher Amy Goode amygfitness@comcast.net 901.218.4993 CONSULTANTS Advertising & Marketing Amy Goode 901.218.4993 Editor in Chief Angelique Nihen

46 ON THE COVER

12 Expanding Memphis Parks 22 Angelique Moffett 24

52 Pounds Lighter

Guilt-Free Pastries

LIVING WELL

16 Why Am I Always Tired? 18 Down the Rabbit Hole of Insomnia 20 Is it Something I’m Eating? Allergies and Your Gut

MEMPHIS FIT

26 Wendy Holmes, Yoga and Fitness

COACH’S CORNER

28 Mobility Exercises to Ease Lower Back Pain

FOOD+ NUTRITION

30 Mexican Stuffed Sweet Potato 32 Gluten-Free Chicken Tender Rainbow Salad

34 Ribbon Carrot Salad 36 Cauliflower Soup 38 Budget Friendly Fueling 40 What Physicians Want You to 42

Know About your Gut Health

Gluten and Your Gut

Contributing Writers Lucy Harrison Kelsey Lawrence Alexandra McCray Shlomit Ovadia Blake Russell Morgan Stritzinger Graphic Design Brian Williams Photographers Sam Sikes Tindall Stephens

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 © 2022.

IN EVERY ISSUE

6 Fit News: Basecamp Fitness Comes to Memphis

44 Weekend Warriors:

– Orli Weisser-Pike, Runner – Eric Bourgeois, Runner

48 Trainer Spotlight: Justin Richardson

facebook.com/ MemphisHealthFitnessMag @memfitmag

Read us online at Memphishealthandfitness.com

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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.

Tindall Stephens |

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

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.

Angelique Nihen |

Editor

Angelique is an editor, writer, graphic designer, and advertising/marketing professional. A long-time SAG-AFTRA member, she also works and performs professionally as an actress, singer, and dancer. A Temple University graduate, she enjoys swimming, biking, painting, sewing, reading, and traveling.

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.

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

Shlomit Ovadia |

Contributing Writer

Shlomit is a freelance writer and editor, having studied English Literature extensively in university. Her original work has appeared in literary journals such as Prometheus Dreaming and the Op-ed section of Israel National News, in addition to an array of published ghost writing projects and press releases. Shlomit resides in Denver, Colorado, where she enjoys living an active lifestyle that includes equestrian sports and recreational running.

Morgan Stritzinger |

Contributing Writer

Morgan is a freelance writer, yoga teacher, and marketing professional. She is from the sweetest place on earth, Hershey, PA but now calls Memphis home. She enjoys reading, spending time outside with her fiancé and their dog Ronan, and baking.

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.

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FIT NEWS

Coming in 2023: The New Tom Lee Park The transformation of the most visible real estate in Memphis – Tom Lee Park – is well underway. What was a flat and largely featureless 31 acres of open space is becoming a stunning, natural, inviting place for all of Memphis and Shelby County with Tom Lee’s legacy of kindness, generosity, and empathy at the forefront. Connected seamlessly to downtown, Tom Lee Park will be a great place to get – and stay – active with new amenities and park experiences throughout. Alongside long-requested park features like restrooms, concessions, water fountains, and trees for shade, active features built into the park include: • The Civic Canopy - a 20,000 sq. ft. “floating” roof above multi-use sports and activity courts that can host classes, games, tournaments, concerts, and more. • River Fit - a dedicated fitness area that includes an outdoor gym with fitness equipment, a “stretch zone” for calisthenics, and a separate space to host personal training or small group fitness classes. • A one-mile “fast path” dedicated bike and scooter lane adjacent to Riverside Drive provides a fast connection from Beale St. to Ashburn-Coppock (and on to Big River Crossing). • The Campbell Clinic Circuits are one-mile walking and running loops through the park and on the bluff.

At the park’s northern entrance, the Cutbank Bluff creates the very first ADA-accessible pathway to traverse the bluff between the river and downtown. It leads visitors to AutoZone plaza and a 6,000 sq. ft. misting fountain – a spectacular entrance and a great place for hot summer runners to cool off! In the center of the park, a fun riverthemed, all-access, all-ages playground is nestled into new topography that protects kids from cars on Riverside Drive – and gives those with mobility impairments step-free access to playground equipment.

Adjacent to the playground are food and drink pavilions and the First Horizon Sunset Lounge – a beautiful deck from which to take in unmatched sunsets rolling in across the river. More reasons to visit can be found in the dedicated area of reflection that honors Tom Lee, new public artwork, a hammock grove, an outdoor classroom, and a one-of-a-kind pollinator lab. More than 250,000 sq. ft. of open lawn space allows for large events and festivals while the tree canopy and habitat are enhanced with the addition of more than 1,000 trees and shrubs. The new Tom Lee Park is under construction now and will open to the public in 2023. The Bluff Walk remains open through the construction period for a birds-eye view of the progress being made on the park. This project is made possible through a $61 million publicprivate partnership. Visit tomleepark.org to see full details of the park design and to find out how your name can show up in Tom Lee Park.

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FIT NEWS

Regional One Health’s ONE Mile Run/Walk Mid-South runners have a chance to race a new distance Saturday, April 2 thanks to Regional One Health’s ONE Mile Run/ Walk, the city’s only 1-mile road race. The 1-mile distance is ideal for a variety of athletes – seasoned runners who want to test their speed, new joggers and walkers looking to experience a road race, families seeking a morning of healthy recreation, etc.

The inaugural event will be held at the Regional One Health main campus in the Medical District with an 8:00 a.m. race start. All money raised goes to the Regional One Health Foundation to support lifesaving technology, advanced training for medical staff, new and expanded programs to address community health issues, and the hospital’s teaching mission.

To learn more and register, visit Regionalonehealthonemile.raceroster.com.

901 Parkinson’s Fighters to host “Exercise Is Medicine”

Through support from a community grant from The Parkinson’s Foundation, The 901 Parkinson’s Fighters present: “Exercise is Medicine”.

To register, visit 901parkinsonsfighters.com or email 901parkinsonsfighters@gmail.com for questions.

This 3-hour event will take place Saturday, March 12, 2022, from 9:00 a.m. to 12:00 p.m. at Christ United Methodist Church 4488 Poplar Ave., Memphis, TN 38117.

The vision of 901 Parkinson’s Fighters, a 501(c)3 non-profit organization, is to provide programs and resources to people with Parkinson’s, their families, caregivers, and the community by:

The event includes morning refreshments, a presentation by Vanderbilt University Professor of Neurology Thomas L. Davis, M.D., and participation in Parkinson’s exercise classes such as Rock Steady Boxing, Dance for PD, and Tai Chi. It will end with a boxed lunch during a Q & A session.

• Providing awareness and providing information programs and resources for living well with Parkinson’s,

This event is free but does require registration for every participant.

• Encouraging people with Parkinson’s and their caregivers to exercise, laugh, and have fun as we fight Parkinson’s together.

• Promoting and supporting existing and new programs that provide rehabilitation and physical activities, and by

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FIT NEWS

First Annual NPC Midsouth Muscle Showdown At Landers Center Southaven Landers Center, Southaven will host one of the National Physique Committee’s newest bodybuilding National Qualifiers this summer. National-Level Women’s Physique athlete Casey Nelson and her husband, NationalLevel Men’s Classic Physique athlete Wesley Nelson are named Promoters for the event under their newly formed venture, Hustle House Productions. The production company is a sister enterprise to the couple’s well-established Bartlett-based gym, Hustle House, where NPC competitors from the bikini division to Men’s Open Bodybuilding are among the coaching clientele both locally and nationally.

NPC MidSouth Muscle Showdown will be held on Saturday, June 25 with a new format that features a Men’s prejudging and finals in the morning and a Women’s prejudging and finals in the afternoon. There will be food trucks and an expo onsite. The format is an effort to engage spectators and provide a more convenient and relaxing experience for competitors. Divisions include bikini, wellness, figure, fitness, physique, classic physique, and bodybuilding. For tickets, athlete registration, hotel accommodations, and more, visit Midsouthmuscleshowdown.com or call Casey Nelson at 901.606.4329.

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FIT NEWS

Grand Opening of Ground Zero Cycle Club in Cordova Ground Zero Cycle Club is excited to introduce its newest location in Cordova, Tennessee, conveniently located on Bonnie Lane off of Germantown Parkway. Ground Zero Cycle Club is an indoor cycling, yoga, and fitness studio that also offers spa services and child care. Owners Diana Dean-Emig and Mike Patterson affectionately refer to the fitness classes at the “grit” and the spa services as the “shine.” Ground Zero is meant to be a place where members leave their stress at the door and take care of mind, body, and soul. Members can ride to heart-pumping beats, breathe deeply in guided yoga, and combine cardio and strength in their signature 3.14 format. The 3.14 format combines three 14-minute segments of cardio, strength, and recovery. Ground Zero features state-of-the-art Stages Indoor Cycles and their knowledgeable instructors will ensure a custom fit for each rider to alleviate any discomfort on the bike. Outdoor riders will love the safety and climate control of indoor riding while honing their pedaling efficiency and building muscular endurance during the off-season to be ready to pull the front of group rides in the summer. Cardio enthusiasts will love riding to the rhythm with fun choreography and the hottest music. Ground Zero has something for everyone looking to get fit, have fun and look good doing it! Diana, Mike, and the whole team at Ground Zero want to welcome you to your new favorite cycle and fitness studio! Our mission is to bring out the Diamond embedded inside each person. Our team guides each member along their own unique

path, whether it’s to dig deep through The Grit or to polish bright with The Shine, designed to discover each individual’s unique brilliance. For more information, contact Ground Zero Cycle Club at 901.421.5954 or Hello@groundzerocycleclub.com and Groundzerocycleclub.com.

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FIT NEWS

The Viewpoint No One Sees The Big River Park Will Change Your Outlook Few Memphians have seen their city’s skyline from its best angle: looking across the tip of Mud Island while standing in Arkansas. You can marvel at the entire skyline of downtown, from the Pyramid to The Artesian, a condominium high rise near the Harahan Bridge. This vantage point was almost impossible to reach before the Big River Crossing opened in 2016. Since then, the country’s longest bike-pedestrian rail bridge has welcomed over a million visitors. The Arkansas trailhead at the Harahan Bridge provides the entry point for the now expanding Big River Park. A large, undeveloped area this close to a big city is rare and only exists because the 1,500 acre plain is regularly flooded. The only adaptive use, until now, was soybean farming, since the land is often under several feet of water when the Mississippi River rises in the spring. Hikers and bikers can enjoy the approximately five-mile paved loop from the Big River Crossing at the Arkansas bridgehead as it circles north to go under the I-40 Hernando DeSoto Bridge and back along the Mississippi River bank. Several viewpoint stops offer stunning views of downtown Memphis, all without worrying about traffic hazards.

“Big River Crossing created this opportunity to have a completely unique recreational and natural area within walking distance of Downtown,” says Dow McVean on behalf of the Big River Strategic Initiative. McVean is spearheading efforts to raise funds to complete the purchase of land between the two major bridges that connect Memphis and West Memphis. The non-profit corporation he helped form has purchased about 500 acres and has optioned almost 1,000 additional acres that he plans to purchase to expand the park and its trails. “Half of the $5 million dollars we need has been raised,” says McVean, “and we hope to finish by the end of the summer.” McVean says that he hopes to soon release the final planning proposals for the expansion of the Big River Park. “The park will have both environmental and recreational goals. The soybean fields which now contribute to chemical runoff will be replaced with native grasses and trees that will be a wildlife habitat and a natural sponge for periods of flood. We will also expand the existing trails and connect to a long gravel trail along the top of the nearby levee.”

Local outdoor gear retailer, Outdoors, Inc., recently sponsored a first for the park, a gravel bicycle road race that was on both paved and gravel trails. Park advocates expect 5K runs, birdwatchers, rollerbladers, cyclists, and hikers to utilize the park more as it expands. McVean sees Ducks Unlimited as a natural partner in the project. “The Mighty Mississippi is central to Memphis’ identity,” says Adam Putnam, CEO of Ducks Unlimited, the world’s largest waterfowl and wetlands conservation organization. “Ducks Unlimited is honored to showcase conservation efforts in our own backyard.” The wetlands restoration project will aid in floodwater storage and create a rare wildlife habitat island, sandwich between two large cities, creating a unique feature for locals and tourists. Bike rental stations are located at the Harahan bridge on the Memphis and West Memphis entry points. The Memphis Segway tourist attraction regularly leads groups of tourists over the bridge and down to the start of the Big River Park trail. Auto parking is available on both sides of the Harahan bridge.

LIVING WELL By Merrill Wise, M.D.

Why Am I Always Tired? determine whether a referral to a specialist is necessary. Individuals with excessive daytime sleepiness even though the person is obtaining at least 7-8 hours of sleep per night should consider seeing a sleep specialist to assess for certain sleep disorders.

What are the treatments available for excessive sleepiness?

What is the difference between chronic fatigue and excessive sleepiness? Fatigue means low energy or tiredness, and it can be associated with a number of medical problems such as anemia, low thyroid, kidney disease, cancer, or mental health issues such as depression. Excessive sleepiness usually occurs due to insufficient sleep, or due to a sleep disorder such as obstructive sleep apnea or narcolepsy.

What are the symptoms of excessive sleepiness? Individuals with excessive sleepiness may experience and perceive their symptoms differently. Adults with excessive sleepiness will tend to nap easily whenever they are sitting for longer periods, or in monotonous situations such as a boring meeting or class. Some will fall asleep in potentially dangerous situations such as while driving or operating machinery. Others may experience waxing and 16

waning of attention or focus, leading to poor work efficiency, recurrent careless errors, or forgetfulness. Children with excessive sleepiness may be irritable, hyperactive, and highly distractible, leading some to question whether the child has Attention Deficit-Hyperactivity Disorder (ADHD).

What are the symptoms associated with chronic fatigue? The person with chronic fatigue has trouble mobilizing such as getting up to do things, following through on tasks or projects, and difficulty being motivated.

When should I see a doctor about fatigue or excessive sleepiness? An individual should discuss their symptoms with his/her primary care provider to help direct the evaluation. The primary care provider may perform laboratory tests and can help identify possible causes of these problems and

The treatment will depend on the underlying cause of the sleepiness. If the person has a breathing problem during sleep called obstructive sleep apnea, there are several treatment options including weight loss, changing body position during the night, use of an oral appliance, or treatment with continuous positive airway pressure (CPAP). If the person has excessive sleepiness due to insufficient sleep, modifying the sleep schedule to include 8 hours of sleep per night should help. If the sleepiness is due to narcolepsy, medication is often necessary. It’s important for the person with sleepiness to avoid driving and other potentially dangerous activities during periods of drowsiness. Sometimes the person may not be fully aware of how drowsy he or she is, and others around the person need to speak up to inform the person that they are excessively sleepy. Dr. Wise is a neurologist and sleep medicine specialist in the full-time practice of sleep medicine at Mid-South Pulmonary and Sleep Specialists. He sees the full range of sleep disorders, including children, adolescents, and adults. He has served on the board of directors of the American Academy of Sleep Medicine (AASM), the leading professional organization dedicated to sleep medicine. For more information call Mid-South Pulmonary & Sleep Specialists at 901.276.6507 or visit Mspulmonary.com.

LIVING WELL By Danielle Avery, DNP-FNP

Down the Rabbit Hole of Insomnia The statement “I cannot sleep” is the most common complaint I hear from patients. Insomnia can be transient or acute, lasting days to weeks. Chronic insomnia is diagnosed after a three-month period of sleepless nights. The first step in finding a resolution is listening to understand the root cause. The second step is identifying if the root cause is organic or inorganic. The third step is understanding ones willingness to make consistent lifestyle changes to improve the condition. The rabbit hole of insomnia starts at the moment you choose how to treat the sleep disorder. It is often discovered individuals may self-medicate with over-the-counter (OTC) medications such as Tylenol PM, Advil, Benadryl, and even alcohol. This may initially improve sleep symptoms, but increase the risk of liver and kidney toxicity. The rabbit hole deepens once an individual is medically prescribed sleep medications without understanding the root cause. An important side note is OTC and prescribed sleep aids

may affect brain chemicals and the natural architecture of sleep cycles. Some individuals began to rely heavily on sleep aids and develop feelings of powerlessness. Some began to identify as terrible sleepers or an insomniac. The recycling effects of insomnia can disrupt total wellness. Know there is hope and the rabbit hole can be stopped. Lifestyle and medical intervention may be needed. I would advise an individual to seek out a sleep specialist who listens. A specialist can help identify if an underlying medical issue (organic cause), or lifestyle factors (inorganic cause) are root causes. Diagnostic testing may be needed to further evaluate sleep complaints. Lastly, be truthful with your willingness to make consistent lifestyle changes. Behavior may be the perpetuating cause of ones insomnia. I recommend making the following three sleep behaviors foundational for optimal sleep health.

1. E xpose yourself to bright light during morning and afternoon hours, but not at night. Why? Bright light is a natural source that can improve alertness, energy, mood, and sleep cycles. Bright light exposure at night including LED and blue light can disrupt the circadian rhythm. It can also suppress the secretion of the melatonin hormone, produced by the pineal gland. 2. S top caffeine intake by noon. Why? Caffeine is a stimulant that has an average half-life of 5-6 hours. This means only half of the caffeine you consume is metabolized 5-6 hours after consumption. Caffeine is a stimulant that can cause insomnia. 3. Develop and implement a regular sleep schedule 7 days a week. Why? A consistent sleep routine can align your circadian rhythm. This allows an opportunity for greater sleep efficiency. For more information visit Neurologyclinic.org or call 901.255.7149.

Danielle Avery, DNP-FNP, BC, MSN-CNL. For more information call Neurology Clinic Sleep Center at 901.2555.7149 or visit Neurologyclinic.org.

LIVING WELL By Tammy McCulley, M.D.

Is It Something I Am Eating? Most people think that allergies are primarily limited to the nose, lungs, and skin. However, with the increased prevalence and awareness surrounding digestive issues, I get asked the above question several times a day in my allergy practice, and for good reason. Over the past two decades, there has been a significant rise in allergic diseases affecting various parts of the entire gastrointestinal tract. The most common issues we encounter include food allergy, food intolerance, celiac disease, eosinophilic gastrointestinal disorders, and oral allergy syndrome. Most of these conditions manifest with similar symptoms, including abdominal pain, cramping, bloating, vomiting, gas, and diarrhea. The most common culprits include milk, egg, wheat, soy, peanut, tree nuts, and seafood. Many people have heard of food allergies, but lactose intolerance and gluten intolerance have also received a lot of attention recently. Lactose intolerance is due to sensitivity to lactose, a sugar found in milk, and gluten intolerance is a sensitivity to a type of protein found in wheat and other grains. The most severe form of gluten intolerance is an autoimmune condition called Celiac disease, which is a common condition currently affecting 1 in 100 individuals. Celiac disease can result in significant inflammation of the gut and may lead to nutrient malabsorption. Other recently studied GI conditions revolve around the proliferation of allergy cells, called eosinophils, in the lining of the GI tract. The rise in these cells is related to food allergy even though it is not always possible to identify the particular food causing the reaction. Inflammation caused by these cells can wreak havoc in the esophagus, stomach, and/or intestines. This often has a delayed diagnosis as the symptoms mimic other conditions of the GI tract such as Celiac Disease, Irritable Bowel Syndrome, Crohn’s Disease, and Ulcerative Colitis. Symptoms of Eosinophilic esophagitis (EoE) include heartburn, abdominal pain, difficulty swallowing, spasms of the esophagus, chest discomfort (feeling like something is stuck in the throat), and choking on food as it is not able to pass through the esophagus. This can be a medical emergency and often leads to an ER visit to relieve the blockage. Since symptoms of EoE, GERD, and reflux are very similar, it is important to identify what is causing the problem. This can be accomplished with an endoscopy and biopsies to evaluate the condition of the esophagus and measure the number of eosinophils present.

Interestingly, oral allergy syndrome (OAS) is not necessarily a reaction to the food itself, but rather occurs in patients that are highly allergic to pollens. The body recognizes several fruits and vegetables as if they were pollens, due to structural similarity and cross-reactivity among their allergens. Symptoms typically include oral itching, as well as redness and swelling of the lips and mouth. The good news is that with thorough GI and allergy evaluations, most of these conditions can be effectively identified and controlled. Great advances have been made in diagnostic capabilities, and skin tests can help to identify what a person is allergic to and what may be causing GI irritations and eosinophilic reactions. There has also been great advancement in treatment options, including biologic medications that help control the proliferation of eosinophils in the gut. Desensitization therapies and allergy shots help build up a tolerance to pollens and other triggers that irritate the mouth and GI tract. Avoidance of certain foods and identified triggers is a principal element of treatment. Fortunately, a multidisciplinary approach with a team of gastroenterologists, allergists, and dietitians can alleviate most GI issues and lead to a better quality of life.. For more information or to setup an appointment call 901.623.3323 or visit Mcculleyallergy.com.

Dr. McCulley has been involved in the allergy community as the past President of both the Tennessee Allergy Society and Mid-South Allergy Forum. She also served on the Membership Committee of the American College of Allergy, Asthma & Immunology. She has numerous publications in Allergy & Immunology Clinics of North America and was the lead author of the Asthma Chapter of the Best Practice of Medicine. She and her team treat patients at 5 locations across the Mid-South.

MEMPHIS FIT

By Colleen May Photo by Sam Sikes

Down 52 Pounds and Counting!

“In addition to everything that I was going through emotionally, spiritually, and mentally, I didn’t know how to respond to my body gaining weight the way it was.”

MEMPHIS FIT

Two 5-pound bags of Albanese Gummi Bears sit idly on a pantry shelf in Angelique Moffett’s Southaven home – untouched but not forgotten about. What was once a guilty pleasure for the 35-year-old now serves as a daily reminder that hard work coupled with self-discipline pays off. Since starting her weight loss journey in March 2021, Angelique has gone from 199 pounds to 147. But her transformation isn’t over just yet, and it certainly hasn’t come without its obstacles. What prompted Angelique to visit Dr. Duncan at the Delta Medical Center last year wasn’t weight gain, but her persistent abdominal pain. After running a series of tests, Dr. Duncan diagnosed her with Irritable Bowel Syndrome (IBS), an intestinal disorder requiring lifelong treatment, ranging from medication to stress management, cognitive behavioral therapy, and a medically supervised diet. On top of it all, Angelique was in the midst of battling depression, the aftermath of a divorce, and her nearly 60-hour work-week as the assistant principal of Kingsbury High School. “I stopped becoming active. I stopped socializing with my friends,” she recalls. “In addition to everything that I was going through emotionally, spiritually, and mentally, I didn’t know how to respond to my body gaining weight the way it was.” Immediately following her IBS diagnosis, Angelique was referred next door to the Delta Medical Weight Management Center, where she met with certified fitness and nutrition coach, Rick Ellis. According to Rick, the key to sustainable weight loss goals starts with developing healthy habits. “Essentially, what we’re looking for is what are they ready, willing, and able to change?” With Rick’s help, Angelique developed a food plan to cater to her weight loss goals while still leaving room to enjoy some of her favorite foods. Today, her diet consists of plenty of lean meats, healthy fats, low carbohydrates, vegetables, and little to no sugar. She says she no longer has the same cravings that defined her in the past, but she doesn’t shy away from the occasional Starbucks peppermint mocha. Looking ahead, Angelique’s next goal is to incorporate more intentional exercise into her work schedule while continuing to utilize her current eating habits. “Just the fact that she’s been able to do this in a slow, gradual way….I think, for years, she’ll be able to maintain her weight and stay a very healthy, energetic, and vibrant person,” Rick says. Angelique credits all the progress she’s made and the obstacles she’s overcome to her faith in God. “I feel like that’s the reason why I’m still here and why I’ve been able to do this,” she adds. “Without God, I wouldn’t have been able to lose this weight, nor to get through the struggles that I’ve had with depression.” For more information or to schedule an appointment at the Delta Medical Weight Management Center, visit Dmwmc.com or call 662.253.4184.

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MEMPHIS FIT

By Shlomit Ovadia Photo by Tindall Stephens

HEALTHY DESSERTS?

MAKE IT GUILT FREE!

MEMPHIS FIT

Helping others often starts with yourself first. That’s exactly how one man’s passion project blossomed into a successful business model that mobilizes thousands of people across the United States to take control of their wellbeing. Upon returning home from college, selftaught pastry chef Brandon Thomas discovered that there were no healthy dessert options in his local neighborhood of Memphis. He had recently undergone a huge weight-loss journey, winding down from 300 to a lean 175, and was mentoring middle school students on nutrition and fitness through the Memphis Grizzly Foundation in Soulsville, in addition to many adults in the community. However, the percussionist-turnedscientist was at a loss of where to find a craving fix that wouldn’t set him, or his clients, backward. This necessity was the impetus for his creation of Memphis-based Guilt Free Pastries, a healthy dessert spot that offers vegan, gluten-free, and refined ingredientfree goodies that are loaded with key superfoods, rich in Omegas and Fiber. Brandon began experimenting with different recipes while renting out kitchen space at a local boutique grocer. When shopping for bulk ingredients one day, he was approached by a salesman who offered to buy whatever he was making. “That conversation changed the whole trajectory of my business plan. We spoke it

into existence in that parking lot, and everything manifested a year later exactly as I had envisioned.” Brandon takes this same wholesome yet logic-based approach to the consulting side of Guilt Free Pastries, where he works with individuals and food establishments to draft realistic plans, rooted in attainable goals and healthy mindsets. Brandon compares it to a freeway traffic jam. “If you focus on the stress points, you’ll never get anywhere.” Although Guilt Free Pastries services the Memphis area, the majority of bakery sales are generated from many other states, reflecting greater demand for dessert options that can satisfy cravings without the guilt, while supplying substantial nutritional value. “I see it as I just had a nice salad and now I’m going to have this pastry that’s almost equivalent to the health benefits of other foods.” The lifestyle guru is a fan of intermittent fasting and gets the majority of his calories from plant-based foods, emphasizing nutrients such as Selenium, vitamin D, and Calcium, to name a few. He keeps his Caribbean-influenced meals simple, sticking to hearty staples like beans and kale. Our bodies are the most advanced piece[s] of technology on this planet,” Brandon explains, and so we need to sustain them

with care. Enjoying quality food without guilt is a piece of that puzzle. His exercises are comprised mostly of calisthenics: strength training that relies only on a person’s body weight. This allows the muscles to stretch, and stay agile and flexible for long-term wellness. Notwithstanding, Brandon’s love of cycling is what truly helped him lose all the weight. He enjoys regularly strolling through downtown, by the U. of M. area, and out around Shelby Farms. Brandon’s biking adventures don’t stop there. Guilt Free Pastries holds a weekly bike meet-up every Sunday, from May to July, by their storefront. Their mission: to inspire people to get up and move. To accomplish this, GFP provides free bike rentals and adequate staff to assist those of all levels. Their normal loop is about 5 miles. While the chef treasures every item on his menu, he admits that the avocado brownies and vegan snickerdoodle cookies take the cake as best sellers.

Connect with Guilt Free Pastries at: Facebook: guilt free pastries Instagram @guiltfreepastries Twitter: @gfp_eatmorefat Or visit at Guiltfreepastries.com

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MEMPHIS FIT

By Lucy Harrison Photo by Tindall Stephens

MEMPHIS FIT

Attitude, “Matitude” & Gratitude Pike Yoga owner and mom of two Wendy Holmes, 53, is a 30-year veteran of the corporate fitness industry. Passionate about traditional training and yoga, Wendy offers Memphians a unique opportunity to incorporate yoga and interval training into their fitness routine, all at one diverse studio.

A History Rich In Fitness Wendy began her fitness career in 1992 and worked in the healthcare and nonprofit space. While she enjoyed working at a non-profit, she was not making a ton of money at the time and decided to start her own side hustle as a personal trainer to supplement her income. She began training clients out of her Germantown home in 2005 and soon pivoted to full-time training so that she could spend more time at home with her kids.

A Life-Changing Discovery Wendy had always been a cardio and weights type of woman, and for the first seven years of training clients, she largely focused on cardio and weight training. However, a few years into her training career, she began to feel like something was missing. “I was using exercise as a stress release, but with kids, my life started to feel hectic and haphazard, and my usual routine wasn’t cutting it,” Wendy explains. Her doctors

recommended anti-anxiety medicine, but she was reluctant to go down that path and was searching for an alternative.

“Yoga opened my eyes to a new world.” It was during this search that Wendy picked up an issue of Memphis Health + Fitness Magazine and saw it was “Free Yoga Month”. Intrigued, she found a variety of different classes and studios that, as she puts it, “opened [her] eyes to a new world.”

The Birth of Pike Yoga After discovering her passion for yoga, she decided to become a certified instructor in 2012. “Typical Wendy - when I love something, I get certified in it,” she jokes. She knew she wanted to incorporate yoga into her personal training. Plus, at the time, Germantown lacked a yoga studio

with lots of different trainers and options, and Wendy was eager to fill that void. Thus, Pike Yoga was born in 2014. Her studio is unique because it has two separate spaces, one for yoga and one for more traditional strength and cardio training. She believes in the importance of incorporating both types of training into your fitness routine and wanted her studio to reflect this belief.

The Pike Philosophy Pike Yoga’s unique philosophy is another contributor to its success and helps Wendy connect with her clients: attitude, “matitude”, and gratitude. Derived from the practice of yoga, this philosophy is at the core of Pike Yoga. While attitude and gratitude are pretty standard concepts, Wendy actually came up with the word “matitude,” which means that on the yoga mat, you always get what you need. It’s all about being present and being who it is that you’re supposed to be. Wendy believes that everyone needs yoga as it complements every other exercise, and is beneficial to mental wellness. “I’m so grateful that the universe of yoga provided me with the next step of wellness,” Wendy says. “It’s given me so many tools for coping with stress and maintaining perspective.”

COACH’S CORNER By Gary Berglund, CPT, CES, Pn1, RYT-200

Mobility Exercises to Help Ease Lower Back Pain More than 80% of people experience lower back pain at some point in their lives. The location of the pain isn’t always the root cause. Often, the problems lie with another joint in the kinetic chain, a series of joints in our bodies. The hip is a versatile and inherently mobile joint that moves in all three planes of motion, which means a lot can go wrong. When it comes to lower back pain, the most obvious place to start is with the hips, where muscles are often weak and tight. While simple stretches are beneficial, using mobility tools such as foam rollers, balls, bands, and massage guns can help people regain mobility faster.

Adductors

Hip rotators

Hip adductors are stabilizing muscles used to balance and bring the leg toward the midline of the body. They also help keep the pelvis in place, so when they are too tight, back pain is a common side effect.

The muscles that help the hip rotate internally and externally are an often-overlooked piece of the puzzle. When these muscles are weak or tight, people may experience pain in one buttock or both, or down the leg.

LACROSSE BALL OR FOAM ROLLER: Position the inside of your leg over the roller or ball, bending the knee. Roll up and down the length of the muscles, taking your time on sore areas. SUPERBAND: Stand against a wall and loop the band around the back of your waist, and squat down, looping the ends of the band around your knees. Let the band pull your knees apart as you sink into a deep squat. You can also do a gentler version with your back on the floor and feet on the wall.

LACROSSE BALL OR FOAM ROLLER: Have a seat on the foam roller, and cross your legs in a figure four position. Tilt your body toward the side that is crossed, looking for sore spots. Use the lacrosse ball for smaller areas.

Gary Berglund, a certified personal trainer, corrective exercise specialist, yoga teacher, and nutrition coach, is the founder of Omnifunction, an online fitness and nutrition coaching brand that embraces a non-diet mindset and the practice of exercise to enhance the quality of life. Gary uses behavioral change tactics and takes a Health At Every Size (HAES) approach to coach clients toward their goals. Connect at Omnifunction.us or on Instagram and Facebook at @omnifunction.

COACH’S CORNER

Hamstrings, Calves & Glutes Sitting for long periods tightens the hamstrings and calves, which are connected behind the knee. A lack of mobility in the glutes also makes it more likely to “pull” something. LACROSSE BALL OR FOAM ROLLER: Support yourself with your arms, and position your glute, hamstring, or calf on top of the ball or roller. Shift your body weight, spending extra time on sore spots. Think about the foam roller as a way to address a broader area and the lacrosse ball for a deeper and more targeted approach. SUPERBAND: Sit on the floor, anchoring your bands to something stable, close to ground level. Activate your hamstrings and glutes, gently pulling back a few inches, and hold for several seconds. Relax and let yourself be pulled into a deeper stretch. Repeat several times.

Hip Flexors & Quadriceps Hip flexors are the muscles in your leg that help you lift your knee in front of you. They are also responsible for helping the pelvis maintain a neutral position. Sitting for long periods allows the hip flexors or quads to become tight, putting the spine in a vulnerable position, which can become painful over time. LACROSSE BALL OR FOAM ROLLER: In a prone position, place the front of your legs over the foam roller. Target your quads by finding sore spots in the front of your leg between the hip and the knee. To loosen hip flexors, work the area on the front side of the hip, just below the part of the pelvis that juts out (aka the iliac crest). Stay on the sore spots until you feel them start to release. MASSAGE GUN: Lie flat, using the massage gun to target the muscles of the quads and hip flexors. Stay away from joints or bony areas. Use broad sweeping motions to relax muscles, or spend more time on tender spots to improve blood flow to those areas. SUPERBAND: Anchor the band to something stable, and half-kneel facing toward the anchor point. Loop the band around the top of the rear leg, as high as possible. Tuck your tailbone. Gently move in and out of a kneeling hip flexor stretch, letting the band give your hip joint a little extra wiggle room.

Tried everything? Knees still hurt? Want to avoid surgery?

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FOOD+NUTRITION By Mary Alexander Satterfield

Mexican Stuffed Sweet Potatoes Prep Time: 45 minutes | Makes 4 Servings

Ingredients: q 2 -4 sweet potatoes q 1 lb. ground beef q 1 5 oz. can black beans, drained and rinsed q 1 /2 cup cherry tomatoes, diced q 1 small shallot, finely chopped q 1 jalapeño finely chopped q 1 .3 oz. package Siete mild taco seasoning q 3 tbsp. ghee q 1 /8 tsp. garlic powder q 1 /8 tsp. cumin q 1 /8 tsp. paprika q s alt, to taste q c ilantro, for garnish

Directions: Prepare the potatoes by bringing a large pot of water to a boil and submerge the potatoes in water. Boil them for 30-40 minutes or until a fork can poke through. Prepare the ground beef. In a large pan over medium-high heat add the ground beef. Cook until brown and no longer pink, breaking apart with a spatula into small pieces. Drain the excess grease and bring the cooked meat back to the pan. Add the jalapeño and Siete taco seasoning to the meat. Cook according to the seasoning package and set aside. Melt the 3 tbsp. ghee and add garlic powder, cumin, and paprika. Stir to combine and set aside. Cut the potato down the center and open like a book. Season with salt and drizzle the ghee mixture on the inside of the potato. Top with black beans, taco meat, shallot, cherry tomatoes, and cilantro. Enjoy with your favorite hot sauce or salsa!

Mary Alexander Satterfield is a Memphis-based recipe developer and content creator. She runs a food blog called @the_hungry_hooker inspired by her maiden name Hooker. MA takes recipes you love and lightens them up with clean ingredients giving them a healthy twist. Learn more at Hungryhooker.com and follow on Instagram @the_hungry_hooker.

Roll into Bliss with Restorative Yoga Restorative Yoga is the use of props to support the body in positions of ease to facilitate deep relaxation. Poses held for 10-20 minutes give the body time to release patterns of tension & gripping leaving one feeling a deep sense calm.

Class dates and info: Saturday, March 19 4:00-5:30 pm • $25 Kathleen Hall, class instructor

To register, visit pikeyoga.com/enrollments

FOOD+NUTRITION By Cara Greenstein

Gluten-Free Chicken Tender

Rainbow Salad This is the spring salad we’ve all been waiting for — I sizzled some chicken in NOW Foods’ almond flour and avocado oil to achieve a crispy crust and then loaded up a lettuce base with protein-packed, vibrant ingredients. Recreate this giant salad with me!

Makes 4 servings

Ingredients: q 1 head lettuce, chopped q 8 chicken breast tenders q 2 eggs q 1 cup NOW Organic Almond Flour q S alt + pepper q 3 tablespoons NOW Avocado Oil, divided q 1 cup NOW Organic Tri-Color Quinoa q 1 avocado, sliced q 8 ounces halloumi cheese, cubed and grilled q 1 cup blistered mini bell peppers q 1 cup halved cherry tomatoes q 1 handful fresh basil, ribboned q J uice of one lemon q 1 tablespoon Dijon mustard q F laky sea salt

To Prep Chicken: Whisk eggs in one shallow dish, and toss almond flour with a pinch of salt and pepper in a second shallow dish. Heat 2 tablespoons oil over mediumhigh heat in a nonstick pan. Roll chicken in egg and almond flour. Grill chicken for approximately 4-5 minutes per side, until the crust is golden and the internal temperature reads 165 °F. Remove chicken from heat and slice.

To Build Salad: Add lettuce, quinoa, peppers, tomatoes, halloumi, grilled chicken, avocado, and basil to a large bowl. Whisk together remaining avocado oil, lemon juice, mustard, and flaky sea salt. Pour over salad and serve.

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.

Dry eyes causing you discomfort? Working from home or spending too much time on digital devices can worsen dry eye symptoms. Visit our dry eye doctors at FocalPoint at Crosstown Concourse!

901-252-3670 | focalpointcrosstown.com | Inside Crosstown Concourse A SOUTHERN COLLEGE OF OPTOMETRY CLINICAL FACILITY

FOOD+NUTRITION By Emilee Hudsmith McKinney

Ribbon Carrot Salad This colorful, fresh carrot salad is best served cold as a side, or add protein and call it an entrée!

Prep Time: 5 minutes | Makes 1-2 Serving(s)

Ingredients: q 3 Tri-Colored Carrots q 1 /3 Cup olive oil q 2 Tablespoons Dijon mustard q 2 Tablespoons honey q 1 Teaspoon SPG (Salt, Pepper, Garlic) q 1 Teaspoon parsley

Directions: To start, wash the carrots. Using a vegetable peeler, cut the carrots into thin ribbons. For the dressing, in a small bowl, whisk olive oil, Dijon mustard, honey, SPG, and parsley in a small bowl. Combine the dressing with the ribboned carrots and mix well. Serve cold and enjoy!

Nutrition Information Per Serving: 200 calories, 5g protein, 10g fat, 4.5g carb

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

ACTIVE HEALTH CHIROPRACTIC We offer a full spectrum of treatments and therapies to address most aches and pains associated with an active lifestyle • Manual Medicine such as Chiropractic, Active Release Technique (ART), Deep Tissue Laser Therapy, Fascial Distortion and many other techniques • Solutions for Myofascial Pain, Tendonitis, Bursitis, Plantar Fasciitis, arthritis, carpal tunnel syndrome, epicondylitis, sprains/strains, trigger points and other musculoskeletal problems • Dr. Jeremy Jessop has over a decade of experience dealing with sports injuries, is master certified in ART, and is an Ironman himself

7844 Farmington blvd Germantown • 901.340.1837

Dr. Jeremy Jessop DC

Enjoy life with less pain. Advanced Orthopedic Care If your joint pain is keeping you from enjoying the movement of life, Saint Francis is here to help. You’ll find personal treatment options from physical therapy to total joint replacement. Our orthopedic services include • Joint replacement and reconstruction • Minimally invasive robotic surgery • Outpatient therapy This is your community built on safe care.

SaintFrancisBartlett.com/Ortho or SaintFrancisHosp.com/Mako

FOOD+NUTRITION By Amy and Hannah Pickle

Kick Up your Taste Buds

with this Hot and Spicy Cauliflower Soup There’s nothing better than warm soup on a cold day, except perhaps a soup that can support your gut health with an added defense against infection! This cauliflower soup is nutrient-dense, low-carb, and anti-inflammatory. It’ll help you feel full quickly and adding cauliflower to your diet could even help you lose weight. Prep Time: 45 minutes | Makes 4 Servings

Ingredients: q 1⁄4 cup cold pressed olive oil q 1 onion peeled and diced q 1 carrot peeled and diced q 1 teaspoon coriander seed, crushed q 1 teaspoon cumin seeds crushed q 1 teaspoon chili powder q 1⁄4 teaspoon turmeric q 1⁄4 teaspoon dried chili pepper flakes q Salt q Fresh ground black pepper q 1 head of cauliflower trimmed of green leaves and coarsely chopped or 6 cups cauliflower q 3 cups vegetable broth q 3 cups water

For Garnish q Vegan yogurt q Chopped mint or cilantro q 1 squeeze lime juice

Directions:

Heat the olive oil in a heavy-bottomed soup pot. Add the onion, carrot, coriander seeds, cumin seeds, chili powder, turmeric, chili flakes, salt, and pepper and cook, stirring often, over medium heat.

Stir vigorously with a spoon or whisk to coarsely purée the soup. You may need to add more broth or water to thin the soup if it is too thick.

When very soft but not browned, add the cilantro sprigs, cauliflower, broth, and water. Raise the heat and bring to a boil, stirring occasionally. Reduce the heat to a simmer and cook until the cauliflower is very tender – about 30 minutes.

Taste, adjust the seasoning if necessary, and serve hot. Garnish each serving with vegan yogurt, cilantro or mint, and a squeeze of lime juice.

Amy Pickle (CIA trained chef) and Hannah Pickle of Raw Girls create boxes of prepared, vegan, gluten-free, refined sugar-free, processed food free, organic, low-calorie raw foods that include savory soups, gourmet entrées, side dishes, and two delicious desserts weekly. For more information go to Raw-girls-memphis.myshopify.com.

Enjoy ReliefLifefor Without Limitations marathon pain

Health is Vital to Living Life to its Fullest. It’s hard to be happy – or active – when you hurt.Well-Being Our orthopedic the skill Your is specialists Our Top have Priority. and experience to get you moving pain-free in Our experienced physicians specialize no time. We also offer a full range of orthopedic inprocedures Orthopedics, Physical Therapy & for knees, hips, shoulders and ankles.

Sports Medicine.

Skilled physical therapists will help you recover more quicklyon so that youFeet won’t Again miss any of those Get Back Your special moments.

East Memphis • 901-682-5642 6005 Park Ave., Ste. 309

Bartlett • 901-791-0347 2996 Kate Bond Rd., Ste. 301

Call to schedule an appointment today Facebook: East Memphis Orthopedic

www.eastmemphisortho.com PROVI DI N G Q UALIT Y ORTHOPE DIC CAR E S I N CE 1969

FOOD+NUTRITION By Jennifer Bookout RDN, LDN

BUDGET-FRIENDLY

FUELING Food prices are on the rise, forcing many of us to re-evaluate our grocery budget. Budget-friendly fueling doesn’t have to be synonymous with boring meal routines. Despite ongoing inflation and supply chain issues, there are many ways to fuel your active lifestyle and fight food fatigue without compromising nutritional value or breaking the bank! Increase your meal satisfaction, reap health benefits, and start saving now with the following strategies:

Create a food budget

Cook at home

Set your limit for groceries and dining out each month. Be sale-savvy! Before each shopping trip, compare store prices and look for sales. When shopping, make a list and stick to it. Don’t shy away from conventional produce…organic produce is often much more expensive with the same nutritional value.

Be sure to use or freeze your leftovers, and get creative with the items already in your pantry. Make mealtime a fun, family event. You can’t go wrong incorporating nourishing and inexpensive eggs, beans, bananas, root veggies, oats and other whole grains, or canned tuna.

Plan your meals

Shop seasonally

Preparation is key before a competition or race, and so is planning before shopping. Take a little time each week to look online for yummy and cost-effective recipes. As a general guide to help with building meals, explore myplate. gov for tips and recipes to try today. Don’t be afraid of unconventional meals – everyone loves breakfast for dinner! Remember, for frozen foods and foods with a longer shelf life, buying in bulk often means cost savings in the long run.

Early March in Memphis is still pretty chilly, and the winter months can make good fresh produce more difficult to find. Frozen and canned fruits and vegetables hold much (if not slightly more) of the same nutritional value as fresh fruits and vegetables! As a bonus, these frozen items are often cheaper with a significantly longer shelf-life. March is also a great month for incorporating arugula into your salad greens, antioxidant-rich garlic into your recipes, a colorful burst of radishes, and earthy mushrooms into meals.

Jennifer Bookout RDN, LDN is a nutrition therapist at Memphis Nutrition Group, a nutrition and lifestyle counseling practice offering in-person and virtual nutrition therapy specializing in a non-diet, weight-neutral approach. Memphis Nutrition Group helps individuals reconnect with their bodies, find confidence and clarity in 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.

FOOD+NUTRITION

Grow a garden As the weather gets warmer, start a new hobby by growing your own produce or herbs from seed or transplant. Gardening keeps us active, enjoying the outdoors, and absorbing free vitamin D…a much-needed vitamin after being bundled up or indoors throughout the winter. Not sure where to start? Herbs can be very expensive at the grocery store, yet they are one of the easiest plants to grow and add a boost of flavor to every dish! Harvesting what you’ve grown yourself makes eating that much more enjoyable!

Remember - All foods fit Make sure to include foods from ALL food groups and watch out for fad diets. Not only do these diets lack scientific research, but they can also break the bank. Whether you’re a yoga enthusiast, triathlete, or anything in between, Intuitive Eating is a wonderful way to fuel your body well and live an energized life! When it comes to budget-friendly fueling, ditching dieting can often be one of the first steps toward greater physical, mental, and financial wellbeing. Rather than stressing and spending in an attempt to eat “perfectly,” consider increasing mindfulness at mealtimes and decreasing “food rules” that are embedded into diet culture.

| | Complex regional pain syndrome/RSD

Look beyond supplements to meet your nutritional needs Plain and simple – focus on real food for better-quality and more affordable nourishment.

An estimated 1 in 6 Americans are currently facing food insecurity. Memphis is home to several food assistance programs. If you or a loved one is interested in participating or volunteering, check out midsouthfoodbank.org or foodpantries.org for more information.

COMPREHENSIVE CARE FOR YOUR PATIENT’S PAIN

Patient referrals can be made at maysandschnapp.com or call 901-329-8359. 55 HUMPHREYS CENTER DRIVE, SUITE 200, MEMPHIS, TN

Medical Director: Moacir Schnapp, MD Pain Clinic Associates, PLLC, is a licensed pain management clinic. License #PMC0000000690

FOOD+NUTRITION By Dr. Madiha Haji, MD

What physicians wish their patients knew about “gut health” “Gastrointestinal complaints comprise a huge percentage of the patients we see,” Dr. Haji said. “Most times it resolves with lifestyle changes or medication, but I have encountered patients with red flag symptoms who I send to a specialist or even the emergency room.”

Regular physical activity is important. Moving around after eating – rather than lying down or sitting – can improve digestion.

For non-emergencies, dietary changes usually help.

If lifestyle changes don’t help, there’s still hope!

“Diet almost always triggers symptoms, especially chronic complaints like gas, bloating, acid reflux, and bowel changes,” Dr. Haji said. “I prefer to educate patients to develop healthy habits prior to starting a medication.” She also helps them overcome obstacles. “People have busy lives and don’t have time to prepare meals every day. I tell patients to do what they can and choose the best option given their circumstances.” Stomach issues are one of the most common complaints doctors hear. So what do they wish every patient knew about improving their “gut health”?

It’s worth a visit to the doctor. Dr. Madiha Haji, MD, a physician at Regional One Health’s Primary Care Specialists, said many stomach problems are due to something simple like a virus, food poisoning, or acid reflux. But some signal serious issues like Inflammatory Bowel Disease, appendicitis, or even cancer. Therefore, it’s important to visit a primary care provider. 40

If you have to eat out, watch portion size, choose foods that aren’t fried, and order water instead of soda or a sugary drink. “These small changes matter,” Dr. Haji said. “For good gut health, it’s important to have a well-balanced diet including fruits, vegetables, and high-fiber foods.”

Diet isn’t the only lifestyle factor. “It is very important to draw patients’ attention towards their lifestyle,” Dr. Haji said. “It plays a very important role in the treatment of not only their GI complaints but many other preventable conditions, such as obesity, high cholesterol, diabetes, and hypertension.”

Dr. Haji added tobacco and alcohol use and overuse of medications like aspirin or ibuprofen can also trigger stomach problems.

Sometimes stomach problems require additional treatment. Dr. Haji said some patients do need medication for issues like reflux or constipation, and she can refer those with especially stubborn symptoms to a specialist. Proper lab work and screening are necessary to diagnose and treat serious conditions like Crohn’s disease, ulcerative colitis, and cancer. “Colon cancer is one of the most common cancers in men and women, so educating patients about screening is very important,” Dr. Haji said. “Many patients are reluctant and afraid of the colonoscopy procedure, so education plays a vital role in convincing those who are hesitant.”

You can start improving your gut health today! A primary care provider can help patients make the right lifestyle changes for their specific needs and get up to date on their screening. For an appointment with Dr. Haji at Primary Care Specialists, 3109 Walnut Grove Rd., call 901-515-4800.

“You were my information center and inspiration to stay positive. Thank you.” DJ – Grateful patient When you’re admitted to the ICU with congestive heart failure and the beginnings of an autoimmune disease, you need more than comprehensive cardiac care. You need emergency solutions from expert cardiologists that speak directly to you and involve you in the conversation. Our innovative and individually focused treatment saved DJ’s life, but it was our Associates’ positive attitudes and compassion that kept his heart in the fight. At Methodist Le Bonheur Healthcare, we don’t just provide exceptional healthcare, we give every patient the comfort, support and care they deserve.

Read DJ’s story of thanks at methodisthealth.org/thankyou.

21-MLB-072_AD_DJ_8-25x5_MemphHF.indd 1

1/6/22 12:44 PM

At Neurology Clinic Sleep Center, we understand how challenging sleep trouble can be. Our team of sleep professionals can help you achieve a better night’s rest. Our services include:

Are You Tired of Being Tired? Don’t forget to check Dr. Lennon’s podcast and get helpful materials on sleep at wellrestedmd.com

• Comprehensive sleep care for children and adults • Drug-free treatment • At home and in-lab sleep studies • Traditional and virtual care options

For more information, call 901.255.7149 or visit neurologyclinic.org

FOOD+NUTRITION By Erin Dragutsky, MA, RD

Gluten and Your Gut Did you know that the forecasted value for the US gluten-free food industry for 2025 is over 16.31 billion dollars? For comparison, in 2018, it was valued at just over $8 billion dollars. That’s a lot of gluten-free foods we’re predicted to be eating! Should we be jumping on the gluten-free bandwagon? Let’s check out some of the facts… Celiac disease is a genetic autoimmune GI disorder that causes gluten intolerance. This disease affects about 1 in 133 Americans or roughly 1% of people in the US. Gluten intake in this population causes damage to the small bowel which leads to many complications such as diarrhea, abdominal pain, and vitamin deficiencies to name a few. Elimination of gluten is essential for those with Celiac disease. The celiac population is certainly not accounting for the $16 billion projected for the gluten-free food industry of 2025. More often we are hearing about non-celiac gluten sensitivity to describe some individual’s response to gluten. This can be characterized by bloating, abdominal pain, change in bowel habits, fogginess, aches, fatigue, skin rash, and more. While these individuals may experience improvement in symptoms with gluten elimination, current research often points to other causes for symptoms and symptom relief. Fructans are a type of fiber found in wheat. Fructans can cause GI symptoms since they are not well absorbed and can ferment, which can cause bloating and gas. Fructans along with certain other carbohydrates are known as FODMAPS (fermentable oligo-, di-, and mono-saccharides and polyols) and have been linked to GI symptoms, particularly in individuals with IBS. With IBS and other functional GI disorders, there are often underlying issues that cause abnormal gut function. This abnormal gut function is typically the cause of issues with the digestion of certain types of foods, not necessarily the food itself. Therefore, elimination diets may not target the core issue and could even be detrimental. If the elimination diet is removing nutrients from the diet, it could cause malnutrition. Malnutrition causes a breakdown of the gut lining and alters the gut microbiome, which may lead to even worse stomach conditions. We recommend working with a professional to determine the root cause of your GI issues and recommend only attempting

elimination diets with a professional. Eliminating gluten might be part of the solution, but this elimination removes a fairly large category of food and it may be unnecessary to do! Another thing to consider, gluten-free replacement foods can potentially be cause for concern as well, as some products made from rice may have higher levels of arsenic and mercury. If you are having gut issues, talk with your dietitian or medical professional. There is a myriad of potential solutions available, such as probiotics or certain antibiotics to balance gut flora, adjusting fiber intake, taking digestive enzymes, or targeting the gut-brain axis (which could involve working on mental and emotional well-being) to name a few.

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

Low FODMAP, Gluten-Free Breakfast Bars Makes 9 Servings

Ingredients:

q ¼ cup coconut oil, melted

q 1 cup gluten-free all-purpose flour

q 1 tsp. vanilla extract

q 2 tbsps. stevia powder q 1 dash cinnamon q ½ tsp. baking soda q 3 eggs

q ¼ cup nut butter of choice (Peanut butter, almond butter, sun butter, etc) q ¼ cup dark chocolate chunks q ¼ cup rolled oats

MAY 14 - 15, 2022 | 7 AM $5000 AMATEUR CHALLENGE

Directions: Preheat the oven to 350ºF. Line 8 x 8 baking dish with parchment paper. In a large mixing bowl, stir together the flour, stevia, cinnamon, and baking soda until well mixed. Then stir in the eggs, coconut oil, and vanilla extract. Transfer the mixture to the lined baking dish and spread it into an even layer. Drop the nut butter in dollops across the top of the mixture, then sprinkle the chocolate chunks and oats across the top as well. Bake for about 12 to 15 minutes or until lightly golden brown and cooked through. Let cool before slicing, then enjoy!

JUNE 25, 2022 | 6:30 AM

6th Annual Annie Oakley & Buffalo Bill Wild West Triathlon Super Sprint and Sprint Triathlon Races All women’s triathlons and all men’s triathlons Super Sprint – 1/4 mile swim, 8 mile bike, 2 mile run Sprint – 1/2 mile swim, 16 mile bike, 4 mile run Shelby Farms • Memphis, TN

AUGUST 27, 2022 | 8 AM

1/2 Mile Swim, 18 Mile Bike, 4 Mile Run Sardis Lake | Sardis, MS REGISTER AT: runsignup.com

WEEKEND WARRIOR Photo by Tindall Stephens

Orli Weisser-Pike,

Runner

55; Assistant Professor of Occupational Therapy at the University of Tennessee Health Science Center

I RUNNING: IRunning long distances gives me the grit and mental endurance that I wouldn’t have otherwise, and it teaches me that I can overcome adversity.

GO-TO GEAR: Men’s ASICS Cumulus shoes, a running belt to carry my phone, and a visor are absolute necessities. FAVORITE MEMORY: Running the Jerusalem half marathon in 2018. I was in Israel visiting my parents. My father was dying. Thinking of his life, his struggles to survive, his own “marathon” helped me up those steep hills. I had no excuse to give up. My father broke his neck in a car accident when he was 31. He exercised every day of his life. He fought to stay mobile and understood the importance of exercise. He was a role model for discipline. BEST EATS: La Michoacana. All the ice cream flavors are yummy, but my top three are RumRaisin, Tres Leches, and Strawberry Cream. MY GROUP: I’m a member of the Memphis Runners Track Club. PET PEEVE: People who use exercise as punishment for overeating. UP NEXT: The 901 series culminating in the Germantown half marathon; the Little Rock half marathon the following weekend; Great American River Run; and the Suzuki Midnight Half Marathon in Iceland in June. Whenever a half marathon shows up in Memphis, you’ll find me there. INSPIRATION: My parents were great role models. My father’s example gives me no excuse not to exercise. ON MY NIGHTSTAND: Beloved by Toni Morrison BUCKET LIST: I want to run half marathons in some of our National and State parks, like Yosemite, Zion, and Yellowstone, as well as in other countries—South Korea, Japan, and Paris. 44

FAVORITE FITNESS ACCOMPLISHMENT: Running half marathons. I’ve only been doing this for the past eight years. In July 2015 I had hip surgery to remove bone spurs from the head of my thigh bone (femur) and to repair a torn seal around my hip joint (hip labrum). I was not allowed to put weight on my right leg for about 7 weeks after surgery and had to use a walker. I continued going to my favorite boot camp (Sgt. Tony Ludlow) while recovering and as soon as my skin incisions healed I got myself a membership to the YMCA so that I could run while partially submerged in the pool. I was signed up for the SJ half marathon that year and was adamant to do it. I was able to run on land by the end of October. My first race after surgery was the 4 mile Turkey Trot. It’s one of the few race shirts that I want to keep as a reminder. I did complete the SJ half that year and every year since.

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WEEKEND WARRIOR Photo by Sam Sikes

Eric Bourgeois, Runner 28; Marketing Director at Packed House Productions; Ambassador for Greater Memphis Chamber; Heroes Local Ambassador for St. Jude Children’s Research Hospital; Visionary Ambassador for Memphis River Parks Partnership

GO-TO GEAR: The newest and fastest Nike shoes on the market! FAVORITE MEMORY: Setting a PR in the 2021 St. Jude Marathon and raising almost $27,000 for St. Jude was incredible. While the conditions starting out were about 20º warmer than I would’ve preferred, I gave it all on the course and really picked it up over the last few miles. I picked people out that were ahead of me and once I passed them I would set my sights on the next person. I loved the final turn when you just turn on the jets, block everything else out, and exhaust everything you have to gun it for the finish.

BEST EATS: I’m a foodie so fried Buffalo chicken sliders w/ lettuce wraps from Slider Inn (can’t forget the Jameson Slushie), spicy pad Thai from The Nine, the wings at Good Fortune Co., anything from Rizzo’s By Michael Patrick, and the Caesar salad or Amazing Island Club from Bardog Tavern. MY GROUP: I’m normally a solo runner, but I recently joined HIGHER Memphis workout studio and have been loving the weekly group Run class.

PET PEEVE: When people find excuses not to be the best version of themselves. There’s always going to be a million reasons why you don’t have to do something – being disciplined means finding just one reason to do it, then running with it.

UP NEXT: The 2022 St. Jude Marathon! INSPIRATION: We’ve only got one life to live, and I want to feel my best for as long as I can. I know that I feel at my peak when I’m challenging myself physically. It just feels natural.

DREAM DINNER COMPANY: Martin Luther King, Jr. – his

f RUNNING: I love running because the end result is entirely

dependent on what you put in. As much as I love team sports, there are no excuses in running if you don’t get the job done or if you don’t achieve your desired time because it’s completely up to you. I also enjoy the meditational aspect of it. Being on a run is one of the few moments I have where I can collect myself and get in the zone. My favorite route is across the Big River Crossing and along the Mississippi riverfront. I’m pumped for the redesign of Tom Lee Park and believe it will inspire even more people to come to the river to run, walk, and play. 46

impact on the world has been so widespread, and it all started right here in Memphis. I would want to pick his brain on the divisiveness we see all around us and help find solutions to the problems in today’s society.

BUCKET LIST: A sub-3 hour marathon would be crazy. I know I’ll have to train hard to make that happen.

FAVORITE FITNESS ACCOMPLISHMENT: My first St. Jude Marathon (in 2018) was big because it was my first time attempting 26.2 – a couple of 5Ks were the only other competitive runs I had participated in up until that point. I collapsed after the finish line!

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TRAINER SPOTLIG HT Photo by Tindall Stephens

JUSTIN RICHARDSON 33, Trainer and Coach at Basecamp Fitness East Memphis

MY FITNESS IDOL Rich Froning

DREAM WORKOUT PARTNER Dmitry Klokov

MY GO-TO SNACK Chips are my weakness. I’ll eat an entire bag without even noticing!

MY DIET I eat pretty clean. I tend to have a cheat meal here and there, but I meal prep my lunches and snacks. Breakfast is typically the same thing and dinner just depends on what I’m in the mood for. I try to cook as much of my food as possible because cooking is relaxing for me.

WHAT KEEPS YOU MOTIVATED I used to be 260 lbs. so I use that as motivation to never go back to that weight. Motivation will change as you progress throughout your fitness journey but it’s the one thing I look back on and say never again.

FAV WAY TO WORKOUT Basecamp for my cardio and weightlifting in my garage.

BIGGEST FITNESS MYTH Doing core movements will give you abs – abs are made in the kitchen.

BIGGEST NUTRITION MYTH You can outwork a bad diet.

MY TYPICAL WORKOUT DAY Wake up at 4:30 a.m. then workout in my garage 5:00-6:30 a.m. I fit in a Basecamp workout before or after work and then finish personal programming at night. I tend to workout five days a week and two active rest days.

WHAT IS THE MOST OVERLOOKED BODY PART Calves and forearms

IF I COULD ONLY HAVE ONE PIECE OF EQUIPMENT Assault Bike

ALWAYS IN MY GYM BAG

SETBACKS I had a weak lower back and tore the meniscus in both my knees. I took it light for a long time. It took a year to work on improving and strengthening my lower back. Now I can squat the most I’ve ever squatted, deadlift, and clean more than I ever have without the need of a belt.

GOALS FOR THE YEAR AHEAD I want to maintain my current fitness level and improve my cardiovascular system.

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Memphis Health+Fitness Magazine March 2022

Articles inside

Weekend Warriors – Orli Weisser-Pike, Runner – Eric Bourgeois, Runner

Gluten and Your Gut

What Physicians Want You to Know About your Gut Health

Budget Friendly Fueling

Cauliflower Soup

Gluten-Free Chicken Tender Rainbow Salad

Mobility Exercises to Ease Lower Back Pain

Guilt-Free Pastries

Is it Something I’m Eating? Allergies and Your Gut

Angelique Moffett

Wendy Holmes, Yoga and Fitness

Down the Rabbit Hole of Insomnia

Why Am I Always Tired?