Memphis Health+Fitness Magazine March 2023

Dr. Martin Fleming and Dr. Ashley Hendrix are now seeing breast cancer, skin cancer, and melanoma patients at our East Campus for consultations and same-day procedures. Our surgical oncologists specialize in minimally invasive procedures that effectively address cancer while protecting your quality of life. Call today 901-515-9595 to access personalized, care conveniently located in East Memphis!

Mid-South patients have a new partner in exceptional cancer care. Mid-South patients have a new partner in exceptional cancer care.

Amy Goode | Publisher

Amy is passionate about growing the health and fitness community, as she’s done for the last 26 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.

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.

Tindall Stephens | Photographer

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

Sam Sikes | Photographer

Sam is a professional photographer in the greater Memphis area. He and his team specialize in wedding photography and videography, along with portraiture. You can find his website at samsikesphotography.com. When Sam is not working you will either find him in the gym or playing spikeball at Shelby Farms!

Zoe Harrison | Contributing Writer

Zoe is a biomedical engineer with a focus in medical writing, and has authored a number of publications in scientific journals. She is a native Memphian and is a passionate runner, yogi, and weightlifter. In her free time, she enjoys cooking and playing with her golden doodle, Sully.

Lucy Modzelewski | Contributing Writer

Lucy is a branding and marketing professional and native Memphian. An avid runner, she enjoys running on the Green Line with her husband and participating in races throughout the year.

7

Shlomit Ovadia | Contributing Writer

Shlomit Ovadia is a Content Strategist for a Colorado-based nonprofit, where she currently lives and enjoys all the outdoors lifestyle has to offer. In addition to her freelance work in writing and editing, Shlomit’s poetry and creative pieces have been published in various literary journals including Grande Dame Literary and Sad Girls Club Literary Blog.

8

Kelsey Lawrence | Contributing Writer

Jeremy Crooks | Digital Designer

Jeremy is a South Carolinian turned native Memphian with almost 15 years of digital and print design experience. As a passionate endurance athlete, he loves participating in marathons, triathlons, and even a good hike with his wife and two pups, Brooklyn and Chloe.

COLON HEALTH TIPS #MEMFITMAG

March is Colorectal Cancer Awareness Month, highlighting the importance of screening for colorectal cancer and promoting healthy lifestyle habits to decrease your risk of developing colorectal cancer. Check out these tips to keep your colon healthy!

• CONSUME A HIGH-FIBER DIET

Consuming 25-35 grams of fiber daily is an important part of maintaining a healthy colon, as fiber increases feelings of fullness and promotes regular bowel movements. Nuts, seeds, lentils, berries, and beans are great sources of fiber.

• STAY HYDRATED

When you’re not properly hydrated, toxins can build up in your body. Drinking eight or more glasses of water daily can help move toxins and excrement through your colon more quickly. Consider investing in a fun water bottle or setting water goals to make sure you stay hydrated.

• EXERCISE REGULARLY

At least 30 minutes of moderate exercise five days a week can lower your risk of many types of cancer and your risk of colon cancer by up to 24%.

• FOLLOW SCREENING GUIDELINES

Beginning at age 45, regular screening is the key to preventing colorectal cancer and finding it early. The U.S. Preventive Services Task Force (Task Force) recommends that adults aged 45 to 75 be screened for colorectal cancer.

The local fitness community mourns the sudden passing of Hailey Thomas. She was known for her good humor and participation in many sporting events. A lifelong Memphian, she was an avid runner who frequently placed in her age group and had traveled to marathons as far away as Dublin, Ireland. Thomas served as executive editor of this magazine for almost 20 years.

“I remember Hailey winning a bet with some good ole’ boys at the Memphis BBQ Fest who had wagered that a woman couldn’t do eight chin-ups. Hailey jumped on a bar and popped them out to a cheering crowd. She was always up to any fitness challenge.”

AquaBike Race is Introduced at MIM Triathlon

For area sports enthusiasts who have begun their training for the 2023 triathlon season, P.R. Event Management will stage three triathlons this year with the addition of two AquaBike races as we celebrate our 40th Annual Memphis in May Olympic and Sprint Triathlons. We welcome back our presenting sponsor Dr. Thomas Ratliff and our silver sponsor Prairie Farms.

AquaBike, a swim-bike race, is essentially a trimmed-down triathlon that has been reduced by a third by eliminating the running portion from the race. AquaBike is an ideal non-impact format for individuals who can’t or don’t want to do the running portion of a triathlon.

Relay teams, as well as individual triathletes, are encouraged to start training now for a winning finish. The season kicks off with the Memphis in May Olympic and Sprint Triathlons and AquaBike races at Shelby Farms on May 13 and 14. On June 24, the Annie Oakley Sprint and Super Sprint Triathlons and the Buffalo Bill Wild West Sprint and Super Sprint Triathlons at Shelby Farms will give seasoned triathletes an opportunity to continue their summer training and provide newcomers to the sport a chance to try something new. Finishing up the season is the Dragonfly Sprint Triathlon at Sardis Lake on August 26.

40th Annual Memphis in May Triathlon Sports Weekend

• May 13 & 14, 2023: Shelby Farms Park, Memphis –Hyde Lake

• Olympic Triathlon: Saturday, May 13 at 6:30 a.m. (.93-mile swim, 24.9-mile bike, 6.2-mile run)

• Olympic AquaBike: Saturday, May 13 at 6:30 a.m. (.93-mile swim, 24.9-mile bike)

• Sprint Triathlon: Sunday, May 14 at 6:30 a.m. (1/3-mile swim, 13-mile bike, 3-mile run)

• Sprint AquaBike: Sunday, May 14 at 6:30 a.m. (1/3-mile swim, 13-mile bike)

7th Annual Annie Oakley & Buffalo Bill Wild West Sprint and Super Sprint Triathlons

• Saturday, June 24, 2023 at 6:30 a.m. – Shelby Farms Park, Memphis – Trapp Lake

All women’s sprint and super sprint triathlons and all men’s sprint and super sprint triathlons. The first event begins at 6:30 a.m., and the others follow back-to-back, all on the same day.

• Women’s and Men’s Super Sprint Races (1/4-mile swim, 8-mile bike, 2-mile run)

• Women’s and Men’s Sprint Races (1/2-mile swim, 16-mile bike, 4-mile run)

32nd Annual Dragonfly Sprint Triathlon

• Saturday, August 26, 2023 - 8:00 a.m. – Cypress Point on the Lower Lake at Sardis Reservoir

On the sandy white beach at Cypress Point, this race is perfect for newbies to the sport of triathlon by participating in any of the three relay legs of the race. (1/2-mile swim, 18-mile bike, 4-mile run).

Register for any of the upcoming events produced by P.R. Event Management at pr-eventmanagement.net or contact Pam Routh at 901.550.2114 or pamrunsraces@gmail.com.

By Shlomit Ovadia

By Zoe Harrison

Finding Hormone Balance with Pellet Therapy

Have you ever felt like your health and wellness were off balance but could not determine why?

For many, this may be due to a depletion in their hormone levels. Renee Pinlac, MSN, FNP, Nurse Practitioner-BC, the owner of De La Belle Wellness Center, has experienced this imbalance personally and describes that period of her life as constantly “feeling like she was coming apart.”

After seeing several specialists, Renee finally learned about her unbalanced hormones. As a result, she began her journey to re-balance her hormones, striving to regain her previous sense of well-being. She has found the results to be profound and now wants to provide this life-changing therapy to her patients.

What is hormone pellet therapy?

Pellet therapy is the most natural way to replenish hormone levels for women and men. Hormone pellet implants, about the size of a grain of rice, are placed under the skin. These pellets consistently release small, physiologic doses of bioidentical hormones, like those found normally in your body, providing optimal therapy. This method is simple, convenient, and safe. When hormones are absorbed parenterally rather than swallowed, they absorb directly into the tissues and are not altered by the liver. In contrast, when hormones are swallowed or injected, they often create a quick “spike” in that hormone’s level, which then drops rapidly. Therefore, pellet implants provide a consistent level of hormones and remove the possibility of spikes and drops that may cause adverse side effects.

What happens during the procedure?

Patients will have an initial consultation, then get their hormone levels checked in their first appointment. Then, depending on their levels, a specialist will determine their pellet dosage and schedule their hormone pellet implantation. One month after the pellets are administered, the patient can return to De La Belle Wellness Center for a follow-up appointment to ensure appropriate hormone levels. The pellets are made of natural materials that degrade within the body and slowly release the hormone dosage over the course of 3-5 months for females and

4-7 months for males, so they do not have to be removed after treatment is complete.

Benefits

Patients treated with hormone pellet therapy report increased well-being in many aspects of their health, from their energy levels, libido, weight management, and focus, and even reduced symptoms of anxiety and depression.

Are you interested in hormone pellet therapy? Call De La Belle Wellness Center for more information at 901.433.9024 or request an appointment on their website, Delabelle.net/contact

By Elizabeth Wood, MD, FACS

Be Proactive with Colon Health to Help Prevent Cancer

When should I see the doctor?

Colorectal Cancer Awareness Month is a great time to educate patients about this common form of cancer. As a surgical oncologist and colorectal surgeon, I want patients to know that colorectal cancer is treatable and sometimes even preventable!

Here are some steps you can take to stay healthy. Spoiler alert: the most crucial one is following the colonoscopy screening schedule your physician recommends.

Know your risk

Colorectal cancer strikes men and women pretty evenly, and risk increases with age. A history of inflammatory bowel disease can raise your risk, as can a family history of colorectal cancer.

Lifestyle factors that increase your risk include being sedentary, overweight, smoking, moderate to heavy drinking, and eating a lot of red and processed meat.

Understand the warning signs

Having risk factors does not mean you’ll get colon cancer, but having no risk factors doesn’t mean you won’t either. For example, the disease is becoming more common among younger people.

Therefore, paying attention to common warning signs is important.

Changes in bowel habits, diarrhea, constipation, and blood in your stool aren’t fun to talk about, but you should bring them up to your doctor.

Don’t fear the colonoscopy

If you have symptoms, your doctor may order a colonoscopy. We also recommend that average-risk patients start routine screening colonoscopies at age 45.

We realize people dread colonoscopies! However, after the test, most patients tell me it wasn’t nearly as bad as they feared.

You do have to prep the day before to clear out your bowels. The test itself takes about an hour, and you’re asleep the whole time. You go home shortly after it’s done.

Also, if your test comes back clear, you usually won’t need another one for 10 years.

A colonoscopy can prevent cancer

Then, there’s the best news about colonoscopies: they can actually prevent colon cancer or catch it early.

If we find a polyp, we remove it. This is because polyps can be precancerous, so removing them stops them from turning into cancer.

If a polyp is cancerous, removing it may be the only treatment you need. However, if you need additional treatment, it is highly effective at curing colorectal cancer if the disease is caught early.

Be proactive

Talking to your doctor about your screening needs and following through with colonoscopies is the best thing you can do to reduce your colorectal cancer risk.

Other tests are available, too. For example, genetic testing may be an option for patients with a family history. In addition, average-risk patients can ask about fecal blood tests that are less invasive than colonoscopies.

Also, try to eat a balanced, high-fiber diet with lots of fruits and vegetables. Get regular exercise and avoid tobacco and alcohol.

Being aware and proactive can protect your health and help you avoid chemotherapy and major surgery. Get started during Colorectal Cancer Awareness Month, and keep it going all year!

By Marcus Biggers, MD

Questions to Ask Your Sports Medicine Doctor

As an orthopedic surgeon with a sports medicine specialty, what injuries do you normally treat? Are all of them surgical?

I treat a wide variety of injuries in sports medicine. I try to provide treatment for any injury an athlete may sustain. I treat the patient from head to toe, concussions to turf toe. Fortunately, most injuries can be managed without surgery. A lot of my job is diagnosing different injuries and then helping to determine when it’s safe to return to sporting activities. Once we have identified the problem, many injuries can be managed with rest, bracing, anti-inflammatories, or physical therapy. Most of my surgical cases tend to be minimally invasive shoulder and knee surgery. I also perform surgeries for sporting injuries to the elbow, hip, and ankle. If there is a more severe injury to the hand, foot, or spine, I generally consult with one of our other specialists for surgical management.

Do I have to be an athlete to see a sports medicine surgeon?

Not at all. Many of the injuries I have expertise in treating in athletes also occur in the general public. People just trying to stay fit and active may sustain injuries that I can help with. I enjoy seeing patients of all ages. The injuries may be managed a little differently in different age groups, but the general principles are the same.

Any tips for protecting muscles and joints when training outdoors during transitional weather (i.e., the cold-to-warm-and-coldagain weather we have in Tennessee)?

I think most of us could benefit from working on flexibility training. If our muscles are too tight, that puts them at risk for injury. Tight muscles can also lead to additional stress on our joints and contribute to pain in those areas. Stretching is really important anytime, but even more so in cold weather. The cold weather tightens our muscles making stretching even more necessary to limit injuries.

If I’m working out and hurt myself, how can I tell whether I should treat it at home, come see you, or head straight to the ER?

It depends on the severity of the pain and the specifics of the injury. For example, if you are on a trail run, roll your ankle, and can no longer walk, you need to get an x-ray. We try to make that process as easy as we can for patients by taking walk-in patients at our offices and offering evening hours and Saturday clinics. If you cannot get into an Orthopedic Surgeon’s office, then the ER can be another option to get x-rays and initial management. Alternatively, if you have a sore joint or muscle without any specific injury, it’s usually safe for you to try some initial treatment on your own. Many overuse injuries will respond to taking anti-inflammatories for a week or so and avoiding any exercise that causes pain. If you have treated your injury for a few weeks without improvement, then it’s probably time to come in and ensure no serious injuries are present.

What should I know ahead of my visit to your office?

You should know that there are frequently multiple ways to treat the same injury. I will help educate you on your injury and present different treatment options, and then we will decide together what the best treatment for you is. Treatment plans may differ based on the patient’s recovery timeline and desire to avoid certain medications or other interventions.

You do robotics-assisted surgery – are there any benefits to the robot for patients? What types of surgeries allow for the use of the robot?

Absolutely. Robotic assistance helps improve the precision of the operation. I use robotic assistance for total knee replacements. I can now make fine-tune adjustments to how I put the knee replacement in that I was not able to do prior to this technology. The robot allows me to better balance the soft tissues around the knee and provide better joint alignment. My hope is that this leads to the knee replacement lasting longer and feeling like a more normal knee.

Dr. Marcus Biggers is an orthopedic surgeon specializing in sports medicine and practicing at OrthoSouth clinics in Memphis, Bartlett, and Germantown. During his sports medicine fellowship, Dr. Biggers served as an associate physician for the University of Alabama, Birmingham Barons (Chicago White Sox AA affiliate), the WWE professional wrestling association, and Birmingham Ballet. He also treated multiple professional and collegiate athletes from across the country. Today he focuses on shoulder, elbow, hip, and knee disorders, as well as all sports-related injuries. He also has expertise in shoulder and knee replacement surgery. For more information, visit www. orthosouth.org or call 901.643.3000.

Live the Luxury Wellness Lifestyle

A vibrant, walkable and bustling neighborhood with a variety of options for living, working, shopping, and entertainment create a highly desired experience. The Lake District is part carefully curated retail experience…part bold new live-work concept… part planned residential community… sitting on 160 acres and built around a beautiful 10-acre lake. It’s a development designed for the future, and happening today.

Sherri Schmid

901-517-6540

slschmid63@gmail.com

Kelly Metaxas

901-289-3222

kmetaxas@bellsouth.net

Lakeland, Tennessee • TheLakeDistrict.us

Starting at $495k

By Zoe Harrison

Regain Youthful Energy with NAD+ Therapy

Jeana Bond suffers from an autoimmune condition and always wished there was a treatment she could get as an immediate fix for the associated aches and pains. However, she could never find a treatment facility where she could walk in without an appointment and leave with alleviated symptoms. This realization inspired her to start Activate IV and offer individually tailored IV bags, ranging from simple fluids to enhancement bags with vitamins and even athletic drips.

Most recently, Activate IV has begun offering NAD+ IV bags to treat the symptoms of aging. As we age, we experience some adverse physical effects - softening of the skin, decreases in energy, and increased recovery time after physical activity. While these effects may initially seem unrelated, recent research indicates that these hallmarks of aging may partly be due to depleted NAD+ levels.

What is NAD+ therapy?

As you age, your cells become depleted of NAD+. This leads to common effects of aging, like bad metabolism, slow recovery, and physical aging symptoms in the skin and brain. When receiving the NAD+ IV drip, the NAD+ circulates through your system and enters deficient cells, replenishing those reserves and restoring their youthful function.

What happens during the procedure?

Specialists recommend starting with a series of five NAD+ IV drips- typically every two weeks for about two months. After completing this first series of drips, patients can consult with specialists at Activate IV to determine any need for follow-up treatments, which may include additional bags or simple NAD+ injections. Jeana says, “We tailor treatment specifically for our patients and how they feel to ensure they are getting the best plan possible.”

Benefits

The benefits of NAD+ therapy are multifaceted - not only do patients report noticeably younger-looking skin and appearance, but they also report increases in cognition and focus, increased energy levels, and decreased recovery times in workouts.

Taking Advantage of a Second Chance

After experiencing an unexpected heart attack in 2020, Michelle Whitlock has made it her mission to share her story and spread awareness for women experiencing similar symptoms.

Michelle is a two-time cervical cancer survivor, public speaker, and author who has made it her life’s work to advocate for women’s health. This passion began after her cervical cancer diagnosis in her 20s and reinvigorated after experiencing a heart attack in 2020.

Michelle was raised by a single father who lost his life to a heart attack at 48. However, Michelle always assumed his premature

By Zoe Harrison

Photo by Tindall Stephens

death was due to poor health and lifestyle choices; living a fit and health-conscious life herself, Michelle did not initially worry about any genetic conditions that may cause her to experience the same fate.

In early 2020, Michelle noticed an occasional irregular heartbeat. Still, between motherhood and her corporate job in the medical device industry, a cardiologist visit was not in her plans. Over the next few months during Covid lockdowns, Michelle began cycling, as her typical weightlifting workouts were no longer feasible due to gym closures. She noticed occasional rapid heart patterns during cycling but attributed this to being relatively new to cardio workouts and thought her concern might be paranoia.

On the evening of August 5, 2020, at age 45, she went for a bike ride and came back feeling very nauseous and uneasy. Early the next morning, Michelle had an overwhelming sense of doom and contacted her husband, who called a neighbor and 911. Michelle soon experienced intense pain in her shoulder blade, left arm, and then in her chest, which was determined to be an intense heart attack. She was rushed to Methodist University Hospital, where cardiologist, Dr. Michael McDonald, informed Michelle she had an artery at least 95% blocked – leading to her heart attack. Michelle received a Medtronic coronary stent, recovered, and is now taking advantage of her second chance.

“My ultimate goal is to reach women and people who love women, so no one else has to suffer from a preventable disease; while we can’t outrun genetics, we can be hyper-aware and know when to get help.”

After her heart attack, Michelle recognized the critical need to understand her family’s medical history. She has also learned to be proactive and know what to be aware of through personal research of symptoms and collaboration with physicians. Michelle feels that if she had been aware of the signs of cardiac problems, she might have taken the warning signs more seriously.

“After my experience, I realize it is much better to go to the doctor and be told everything is okay than to dismiss symptoms and suffer a major health scare.”

In the years since her heart attack, Michelle has focused on educating her children and reevaluating her approach to a healthy lifestyle to ensure she avoids future health scares. But most of all, Michelle remains driven to share her story and hopefully to help other women be aware of their bodies and symptoms.

Former Pro Athlete Finds Health with Fitness

By Lucy Modzelewski

Photo by Tindall Stephens

Briana Hamilton, 32, has been playing sports since she could walk. She developed an affinity for softball, played throughout high school, and went on to play as a D-1 athlete for the Florida State Seminoles. Post-college, she enjoyed a professional softball career with the National Pro Fastpitch league, traveling across the U.S. and Italy playing professional softball.

Briana also participated in CrossFit during high school and throughout her softball career. However, she really got involved in the community once she wrapped up her softball career, competing in the CrossFit Games and GRID league, a professional athletics organization consisting of mixed-gender teams that operated from 2014 through 2016.

Briana is an athlete to her core. However, her idea of fitness and being in shape has evolved over the last few years.

One of Briana’s most daring fitness undertakings was training for and competing in the CrossFit Games in 2018. Athletes compete in a series of events at the Games that involve a mix of metabolic conditioning exercises, weightlifting, and gymnastics movements, as well as a range of activities from other sports, such as swimming and cycling.

While gearing up for this intense competition, Briana was training for six to seven hours a day, putting herself through grueling workouts and doing what she had to do to be in the best shape possible.

“I remember being in Barcelona and realizing that I couldn’t do anything I wanted to do,” she recalls. “I couldn’t even drink a beer because I was so obsessed with getting my workouts in and being in peak physical shape.”

Her CrossFit Games team was sponsored by WHOOP, the wearable fitness tracker brand, which didn’t help Briana’s unhealthy relationship with exercise. She describes feeling attached to the band and realizing that her idea of fitness had gotten warped and toxic.

Now, she’s just focused on enjoying moving her body and expanding her horizons.

“I used to think CrossFit was the end all be all, and now I realize that moving the body is what matters,” Briana says. “I’ve grown and leveled up my fitness by thinking outside the box.”

Briana is focused on incorporating 30 to 60 minutes a day of movement and has discovered a newfound love for yoga. In the spirit of broadening her horizons, she’s also pushed herself to start running, even though it’s not a workout she particularly enjoys. She’s found that working hard at something she doesn’t like doing is a great way to learn more about herself.

“I’m trying to evolve as a whole, and I find that the best way for me to level up is through fitness,” Briana says.

While she’s not currently training for any race or event in particular, Briana knows one thing is certain about her fitness future: she will keep pushing herself outside of her comfort zone.

One challenge on her radar is the 4x4x48 challenge, a running endeavor that involves running four miles every four hours for 48 hours. So that’s four miles, 12 times, over a 48-hour period, and 48 miles total. She muses that she may even run a 100-miler or

“I want to do the things that scare me the most,” she says with

“I’ve grown and leveled up my fitness by thinking outside the box.”

By Lucy Modzelewski

Photo by Tindall Stephens

TEACHING SELF-DEFENSE & SELF-ESTEEM

Krav Maga is an Israeli martial art derived from a combination of aikido, judo, karate, boxing, and wrestling techniques. Based on simple principles and instinctive movements, it is designed to teach real self-defense in a simple, effective manner.

It likely sounds pretty intimidating if you’ve never been to a Krav Maga class. You may think, “I’m just going to get beat up,” or “I’ve never done anything like this. I can’t start now.”

Sam Pike is looking to change that mentality.

Owner of Endurance Krav Maga, Sam Pike, 52, has taught Krav Maga for 20 years. The Montana native and father of Samuel, Sam moved to Memphis in 1992. He began martial arts training with Master Kang Rhee, the famed Karate Grand Master who taught Elvis martial arts.

After training with Kang for years and getting his second-degree black belt, Sam decided to explore non-traditional martial arts. Krav Maga spoke to him. He felt strongly that he could take the Krav Maga teachings and pass them along to people who really needed them.

Thus, Endurance Krav Maga was born in 2011, offering a mix of Krav Maga classes focused on self-defense, kettlebell fitness classes, and fitness kickboxing sessions.

The ethos of Sam’s studio is simple yet powerful: everyone has the right to defend themselves. That’s why Sam is so passionate about making Krav Maga accessible to everyone.

“Our fundamentals of self-defense classes are designed to be user-friendly and meet people where they are,” Sam explains.

I was lucky enough to attend one of Sam’s fundamentals of self-defense classes. I was the epitome of someone with no experience and was extremely nervous walking through the door.

Sam and his incredible team of instructors created such a comfortable environment that I felt right at home ten minutes into the class. And even though I didn’t know anyone in the class, everyone was supportive and welcoming.

I walked in, nervous and unsure, and left feeling empowered and strong, armed with new knowledge of how to keep myself safe.

As Sam explained, “I teach more than selfdefense. I’m teaching self-confidence and self-esteem.”

This mantra is exemplified through Sam’s non-profit organization, Fighting Chance with Endurance Krav Maga. Fighting Chance offers self-defense seminars and private training to victims of domestic violence and human trafficking.

Sam feels strongly that these individuals deserve to feel safe, and through Fighting Chance, he and his team can empower the community with self-defense techniques and help build up their self-esteem.

Sam told me about one client who broke down when he brushed past her shoulder during her first class. A few months later, she defended herself from being choked in class as the rest of the class erupted in cheers, knowing what a huge milestone she had overcome thanks to Krav Maga.

“I can’t emphasize this enough - anyone can do this, and everyone reading this has the right to learn how to defend themselves,” Sam says passionately.

Are you interested in trying Krav Maga? Try a class for free. Keep up with Endurance Krav Maga on IG @endurancekravmaga.

By Shlomit Ovadia

GOING THE LIMIT WITH ULTRA RUNNER GIBSON KELLEY

As someone who ran track professionally in college, Gibson Kelley, 39, found herself with time to spare in the years following. What began with participating in local 5ks and 10ks eventually led the mom of two to finish as the first overall female in a 200-mile race.

When Gibson moved to Memphis seven years ago and joined local Breakaway Running’s group runs, the curious go-getter was encouraged by peers to try longer trail races, a pivot from her halfmarathon and marathon road runs.

Beginning with 25ks, Gibson soon moved up to 50ks. Then, one day, running partner James Boler, 44, suggested they try a 100-miler.

“I said, what’s the worst that can happen? Let’s do it.”

Photo by Tindall Stephens

“It’s always been about finding my limit. You don’t know where your edge is if you don’t keep looking for it.”

After completing three, difficult-terrain 100-milers, Gibson and James decided to try the low-grade Cowboy 200-mile race.

“When you get to those crazy distances, knowing that someone will be there with you is much more motivating,” Gibson comments on having a running partner.

“It’s about fostering consistency even on the days you’re not motivated.”

With that volume of mileage, safety is vital. Most of Gibson’s injury prevention comes from her bi-weekly gym cross-training sessions, which include single-leg strength activities such as squats, lunges, and calf raises.

“For me, a lot is about listening to my body. If something feels off, it’s not terrible to take a rest day. It will not completely derail your training plan.”

For a 100-mile race, Gibson begins training about 2 ½-3 months out and completes a few major running events per year while throwing in a few shorter 50ks.

To pass the time on long runs, Gibson opts out of headphones, preferring to chat with fellow runners and cycling through a mental checklist of how her body feels, running cadence, and taking in the beauty of race location terrains.

“It’s nice to see different parts of the country and appreciate them in a way you wouldn’t get to if you were just driving.”

From Nebraska’s scenic railroads and rivers to the sloping valleys of Georgia’s mountainsides, terrain races have made

for some incredibly memorable experiences.

When fully loaded with two liters of water, energy gels, peanut butter packets, and honey sticks, Gibson’s running vest weighs about five pounds.

One of her favorite local training spots is the Wolf River Trail for its easy access.

“People have this weird assumption that you have to be clocking in tons of miles to be a runner. That’s not true. All you really need are a pair of tennis shoes to jog around your neighborhood for a mile.”

Most local shoe stores host free running groups catered to all paces. However, for aspiring runners who aren’t sure where to start, Gibson says, “Just give it a try and see what happens. If you continue to give it a shot, the bug will bite you eventually.”

Widowmaker The Silent Disease

Gena Armstrong, 52, is your typical healthy and fit Memphis local. So when her cholesterol levels showed slightly elevated during a routine checkup, Gena didn’t think anything of it.

“I figured they would let me know if there were a real concern.”

Following a back injury, Gena took a brief respite from the gym. It was around this time she began experiencing a string of strange symptoms.

On a rainy October Friday, Gena became out of breath after running up the stairs. That Saturday, while cleaning the house, she found herself once again short of breath with an irregular heartbeat.

By Shlomit Ovadia

Photo by Tindall Stephens

On Sunday, while at the grocery store, Gena sneezed and grew dizzy. Her heart hurt, and she couldn’t sit up. Her husband rushed her across the street to the fire department, where they checked her blood pressure and offered a ride to the hospital.

She opted out, instead following up with her general practitioner.

While making her bed that Monday, Gena still felt out of breath, plus painful numbness in her hands along with her earlier symptoms, and decided to leave work early to visit the doctor.

At the office, they immediately took her vitals and called an ambulance.

Although Gena’s blood pressure had returned to normal at the emergency room, the ER doctor found her enzymes through the roof and decided to keep her overnight for further testing and to consult the cardiologist. A heart ultrasound the following day revealed a 99% blockage in her aorta artery.

“I was told— if you don’t have surgery right now, you will die.”Gena was rushed into surgery.

“I took a breath; it was the first time I could fully breathe in a long time.”

The cardiologist shared that her earlier episodes were, in fact, several mini heart attacks.

Named after its lack of early detectability, Widowmaker is a large blockage of the main artery due to plaque, cholesterol, or bad genes.

A person can be healthy and still suffer from inherited heart disease if genetically predisposed through family history.

Heart disease remains the leading cause of death among women, outranking breast and ovarian cancers, yet receives significantly less spotlight.

“As women, we sometimes just take the aches and pains or write them off. It’s important to listen to your body.”

Post-surgery, Gena received an outpouring of support from her fitness community at Faith Inspired Training in Southaven, Mississippi, where she enjoys boot camp classes and a nonintimidating gym vibe.

“People there are happy to see each other and check on you. They become your friends,” she says of the women-majority facility. Her favorite weights class is Step and Sculpt with instructor Laura Jackson. “It’s nice for somebody to push you but simultaneously believe in you. They go hand in hand.” Knowledge is power.

To learn more about your medical history, chat with family members about their lifestyle habits, past diseases, and overall health.

Faithinspiredtrainingms.com

By Shlomit Ovadia

Photo by Tindall Stephens

Finding your yes with Marie

Surviving a motorcycle accident, raising two children, moving on from a divorce, becoming an author, and starting her own media company, Marie Pizano, 53, sat down with us to share how she found her “yes” in life and how you can, too.

The Chicago native’s interest in fitness began at age 16 when she fell in love with bodybuilding and aerobic exercise.

To stay in shape, Marie recalls learning to enjoy the rich Italian, Mexican, and Polish cultural cuisines of her family’s cooking in moderation.

So, when she was hit by a 1988 Dodge vehicle at age 18, Marie’s body had the strength and resiliency to make a full recovery.

“The doctors told me that the average, everyday person is like a piece of paper, whereas someone who works out regularly is more like a piece of cardboard - their bodies are harder to break.”

However, the 284 stitches in her right thigh lost her a modeling contract, derailing her subsequent plans of moving to Hollywood.

“It’s by the grace of God that I’m alive today.”

Marie credits her belief in a higher power with facilitating the healing process.

“Without faith, I wouldn’t know how to get through the world.”

After producing a documentary, Marie published her first book, From Barefoot to Stilettos, and is currently working on her next piece, plus more movie content.

In 2011, Marie founded MVP3 Entertainment Group, a company seeking to centralize Memphis creative production and encourage collaboration, utilizing both of her degrees in Business and Media Studies.

Always prioritizing health and fitness, Marie serves as an ambassador for HOTWORX in Collierville, a company with whom she shares the mission of helping people take ownership of their well-being.

As a HOTWORX ambassador, Marie speaks at their women-led events, which cover various topics, from financial literacy and buying a home to doctor-led discussions about female-related issues, including heart health and inflammatory foods.

“Our events provide tips and help you connect with other women. Having those professional connections can be empowering.”

In addition to frequenting HOTWORX’s hot yoga classes, Marie enjoys a treadmill and light weights gym regimen.

She always ends her days with guided meditation.

“It’s taking the negativity out and reprogramming because the world often tells us that we can’t, and I always say yes, I can, and I will find my yes.”

Regarding diet, the mom of two suggests finding what works for your body while staying educated about female health. She tries to keep inflammatory foods at a minimum while incorporating more Omega 3s like salmon and consumes lots of berries, leafy greens, and certain yogurts.

Holding an online degree in Fitness and Nutrition, Marie recreates delicious and nutritious family favorites at home, such as vegetable soup and pumpkin muffins.

“I try to find what works for my body at my age. Everybody’s body is different. For me, it’s about moderation, but it’s also about balance with the mind, body, and soul.”

By Mary Alexander Satterfield

Lemon Orzo

SALAD

Prep Time: 30 minutes

Makes 6 Servings

Ingredients:

q 1 pound dry orzo

q 1 yellow bell pepper, diced

q 1 cup diced cucumber

q 1/3 cup diced green onion

q 1/2 cup chopped parsley

q 1 cup diced cherry tomatoes

q 1 15 oz. can chickpeas, drained and rinsed

q 1/3 cup olive oil

q 1/4 cup white wine vinegar

q Juice of 1 lemon

q 1 teaspoon Dijon mustard

q 2 garlic cloves, minced

q 1 teaspoon dill weed

q 1 teaspoon Italian seasoning

q Salt & pepper, to taste

Directions:

Prepare the orzo according to package instructions.

In a large bowl, add diced bell pepper, cucumber, green onion, parsley, tomato, and chickpeas. Prepare the dressing. In a small bowl, combine 1/3 cup olive oil, 1/4 cup white wine vinegar, lemon juice, 1 teaspoon Dijon mustard, garlic, 1 teaspoon dill, 1 teaspoon Italian seasoning, salt, and pepper. Once the orzo is finished cooking, immediately strain it and blanch it with cold water.

Add the cold orzo to the large bowl and pour the lemon dressing over it. Toss to combine.

Serve cool, and enjoy!

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.

By Cara Greenstein

MEXICAN STREET CORN PASTA SALAD

Don’t let the Le Creuset “Braiser” title fool you – you can prepare any dish in this versatile pot that serves as a cross between a Dutch Oven and a skillet.

Here’s how to prepare this crowdpleasing side for your next barbecue. It converts the traditional, addictive elote coating into the glue for this flavorful pasta side.

Serves 6-8

Ingredients:

q 1 pound pasta

q 4 ears corn kernels

q 1 cup mayonnaise

q 3 tablespoons olive oil, divided

q 1 teaspoon garlic powder

q 1 teaspoon chili powder

q Juice of 1 lime

q Kosher salt

q 1/2 cup chopped green onion

q 1 cup crumbled or grated cotija cheese

Directions:

Cook pasta until al dente in a pot of salted water. In your Le Creuset braiser, heat 1 tablespoon olive oil over medium-high heat. Add corn to the pan and cook until bright and just blistered, stirring often, for about 3-4 minutes. Remove from heat and add drained pasta, followed by the remaining ingredients. Serve at room temperature directly from your braiser.

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.

By Emilee Hudsmith McKinney

Clean Chicken and Rice Casserole

This casserole is great for meal prep. It’s simple, light, easy to make, and different from the typical cheesy, creamy casserole. Add this to your weekly recipe rotation – you won’t regret it!

Prep Time: 15 minutes

Cook Time: 1 hour

Makes: 4-6 Servings

Ingredients:

q 3 chicken breasts

q 1 cup white Rice

q 2 cups chicken broth

q 1/2 white onion, chopped

q 1/4 cup green onions for garnish

q 1/2 cup carrots, chopped

q 2 tablespoons butter, melted

q 1/2 cup celery, chopped

q 2 teaspoons celery salt

q 1 teaspoon Greek seasoning

q 1 teaspoon salt, pepper, and garlic

q 2 teaspoons paprika

Directions:

In a 9x13 casserole dish, coat the bottom in melted butter. Add rice, chicken broth, chopped onion, celery, and carrots. Add in celery salt, Greek seasoning, and SPG. Season chicken with SPG and paprika. Place chicken directly in the mixture and cover with foil. Bake at 375F for 50 min. Take the foil off and bake for an additional 5-7 min.

Emilee Hudsmith McKinney is a recipe developer, workout enthusiast, and creator of Take Off For Good seasonings. To learn more, visit @takeoffforgood on Instagram, or Takeoffforgood.com.

For more information please go to Christchristmemphis.org, click on Ministries and Fitness for a complete list of classes, descriptions, and times or call Jan Averwater at 901.261.2169.

NOT YOUR BIG BOX GYM

Christ Church Fitness and Wellness Center is a Boutique Style Gym providing a smaller, intimate setting focusing on mental, physical, spiritual health

Full state of the art Fitness Center with trainers available also offering the following classes:

• Cardio/Strength

• Seniors

• Tai Chi

• Barre

• Tababta

• Urban Rebounding specialized with use of trampolines

• Zumba

• Sgt. Tony’s Fitness Boot Camp

• Pilates

• Pilates Reformer

• Pound full body workout with drum sticks

• Adaptive Fitness classes for individuals with mental, physical, and cognitive challenges

• Family activities

• Kids Fitness Camps and training

• Fitness on Demand a virtual program for individual or small group to access over 400 fitness classes

• Full size gym

• Challenger Baseball for special needs individuals

• Pickleball and other adult sports and activities

• Rock Steady Boxing for people with Parkinson’s

Located at 4488 Poplar Ave. in the Beaty/Averwater Fitness and Sports Center. join us on april 8, 2023 for this year’s start time / 9am @ christ church

• Showers available register: inhissteps.raceroster.com in his steps 5k 2023 Title Sponsor: Nike

Rice Law

For three generations, the Rices have handled divorce and family law matters in Memphis and across Tennessee. Their co-authored book, “The Complete Guide to Divorce Practice,” published by the American Bar Association, is recognized across the country as the national standard. After rigorous examination, contested case reviews, and recommendations from judges and fellow attorneys, both of the Rices are Board Certified in Family Law by the National Board of Trial Advocacy. The Rices bring over 75 years of experience combined with up-to-date technology, including 128 bit encryption of client information and communication. Rice Law handles your family law matter with depth of experience including a team of nationally recognized attorneys and Advanced Certified Paralegals. Rice Law’s Tennessee Supreme Court Rule 31 listed mediators provide valuable insight into resolving your matter quickly.

Whether you find yourself dealing with divorce, mediation, custody, child support, domestic violence or any other matter involving family law,

For more information on divorce, visit aboutdivorce.com or scan below.

Lisa Street, Nurse Practitoner/Owner

By Emily Gause, MA, RDN, LDN

What Is a Healthy Weight?

In healthcare settings, you hear it all the time: “You’re over the ‘normal’ BMI range. You need to lose weight to be healthy.” Then, there’s the breakroom talk at work: “I’ve started a new diet so I can *finally* be at a healthy weight.” Subtle and not-so-subtle messaging insinuates that people in smaller bodies seem to have it all: health, wealth, acceptance, and happiness.

But what is a “healthy weight,” and how can we get there?

The global weight loss industry is predicted to reach $295.3 billion by 2027. That’s right - $295.3 billion. Money, time, and energy are being funneled into this ever-expanding diet industry beast, meaning a LOT of us are purchasing diet books, supplements, detox teas and tinctures, and an endless supply of plans to somehow reach a “healthy weight.” Despite being outdated with no evidence to support their widespread usage as a measure of health, BMI charts are still frequently utilized to fuel the diet industry.

With billions of dollars going towards making us smaller, isn’t it working?

The short answer is a resounding NO.

The diet industry has grown exponentially since the 1980s, but according to a study, so has our size. Research has shown that dieting INCREASES our weight over time! Not a very efficient product, but a VERY efficient business model (short-term “solution” + contributes to its own “problem” = more people repurchasing the product).

So, the question remains: What is a healthy weight, and how can we get there?

The fact is about 70% of body shape and size is genetically driven. Additional factors influencing weight include certain medications, environmental stressors, poverty, and dieting. Folks who diet tend to gain more weight over time than those who do not…remember that diet industry business model?

On top of this, our body protects our genetically chosen weight at all costs. We call this phenomenon Set Point Theory. Researchers have found that our bodies fight against efforts on our part (intentional or otherwise) to change our body weight above or below what our genetics have predetermined.

For example, when we eat less energy than our body needs, our metabolism slows down, hunger cues amp up, and fullness cues erode. We think about food, talk about food, and suddenly our Pinterest boards are overflowing with decadent recipes (“Why can’t I stop pinning all these desserts?” ). So we eat more and return to that “comfortable weight” our bodies crave. What about when we eat MORE than our bodies require? Our body temperature rises, our metabolism speeds up, and our bodies use that extra energy, moving us right back to where we started.

Bodies naturally come in all shapes and sizes, and no specific “shape” is healthier than all the rest. In fact, “health” is far more complicated than the number on the scale and has much more to do with our behaviors, stress levels, and community than our appearance (For more on this, see The Health at Every Size ® (HAES®) Principles - ASDAH).

So, what is a healthy weight?

A healthy weight is one that your body lands on in the absence of restriction and over-exercise while eating regular, consistent, nutrient-dense meals and snacks. In other words, your body will find your particular comfortable weight. Any efforts on your part to change it will usually end up leaving you disappointed, ashamed, and hungry. Accepting that our bodies are inherently diverse is the first step in moving away from that exhausting dieting cycle.

TAKEAWAY: There is no specific “healthy weight.” Each person’s set point weight is different, and nourishing your body regularly, moving in ways that feel good, and honoring your body’s internal cues will support your health much better than a number on the scale!

If you’re interested in support with moving away from dieting, food rules, and numbers, the dietitians at Memphis Nutrition Group would love to connect! Check out MemphisNutritionGroup.com to get started.

By Audrey Stimpson, MPS, CNFC

9 HOLISTIC WAYS TO DETOX YOUR LYMPHATIC SYSTEM

Most people have heard of the lymphatic system, but few know what it really does or how to detox it properly.

Our lymphatic system is part of our circulatory system, and it works together with the immune system to cleanse waste and remove toxins from the body by way of the lymph vessels, lymph nodes, and lymph organs. Fun fact: The majority of our lymph tissue resides in our gut!

A clogged lymphatic system is associated with chronic illness and can cause breast tenderness, eczema, skin problems, cold limbs, bloating, headaches, and physical rigidity.

Unlike the cardiovascular system, the lymphatic system has no pump. Therefore it needs to be stimulated by movement or breath. There are many ways to do this, but I’ve listed my favorites below:

1. REBOUNDING

Rebounding on a mini trampoline cleanses the entire lymphatic system in just 10-15 minutes by creating a pump-like motion similar to how our heart pumps blood.

2. HOT + COLD SHOWERS & CONTRAST THERAPY

The fluctuation between hot and cold dilates and constricts the vessels creating a pump for the lymph and moving it through the lymphatic system.

3. DEEP BREATHING

Breath is so powerful. When you take a deep breath, the changes in chest cavity pressure stimulate the flow of lymph through the lymphatic system and away from the area affected by lymphoedema.

4. CASTOR OIL PACKS

Castor oil packs detoxify the liver and the lymphatic system by allowing for the proper removal of toxins, thus reducing the swelling in lymph nodes and increasing the overall flow of lymph. You gently pour castor oil (glass bottle only) on the pack and place it over the liver. They have both cold and hot ones at New Day Wellness in Memphis.

5. DRY BRUSHING

Using a dry brush, you whisk your entire body with a stiff, bristled brush in small circular motions, preferably before showering. This sweeping movement massages the lymphatic system, systematically removing any blockages to the lymphatic flow.

6. LEMON WATER + HYDRATION

Our lymphatic system is 95 percent water, so the lymph does not flow properly without proper hydration. Adding in lemon helps to alkalize and maintain our pH balance which further facilitates the flow of lymph. It also aids in the digestion and absorption of b12 and iron! Win! Win!

7. INFRARED SAUNA

One of my favorites! The stress from heat and the light from the infrared stimulates the body to release toxins hidden deep in our fat cells, aiding in the flow of lymph. Some of these toxins are metals like mercury, nickel, cadmium, alcohol, nicotine, and harmful inorganic compounds.

I love the Sunlighten one they have at New Day Healing and Wellness because it is EMF-free.

8. LYMPHATIC MASSAGE

Manual lymphatic drainage, aka lymphatic drainage massage, works on specific areas of the body to promote better lymph flow from the clogged lymph nodes toward functioning lymph vessels. In doing this, lymphatic massage alleviates swelling due to illness or medical treatments.

9. COMPRESSION THERAPY

Compression therapy garments go over the legs and inflate. The pressure reduces and controls lymphoedema by supporting the muscles that facilitate the movement of lymph away from the blockage and toward free-moving fluid.

Audrey Stimpson MPS; CFNC is a Certified Functional Nutrition Counselor specializing in ADHD, autism, autoimmune, hormonal imbalances, and gut-brain health. Audrey truly believes that by healing our gut-brain connection, we can live a life free from stimulants, brain fog, pain, and IBS. Visit Audreystimpson.com or @audreystimpson on social media.

BETTER BRAIN, BETTER LIFE

We train brains for many issues ranging from ADHD to PTSD. We help optimize brains for peak performance. It is our mission to help you have a better life by optimizing your brain health.

– ADD/ADHD

– Anti-Aging/Dementia Prevention

– Anxiety

– Autism

– Concussion/Brain Injuries

– Depression

– PTSD

– Seizure Disorders

– Sleep Issues

– Stroke Recovery

CALL

ACTIVE HEALTH CHIROPRACTIC

We offer a full spectrum of treatments and therapies to address most aches and pains associated with an active

• 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

By Kristi Edwards, MS, RDN, LDN

FUEL FOR THE FUTURE

HAPPY NATIONAL NUTRITION MONTH! This annual campaign sponsored by the Academy of Nutrition and Dietetics occurs during the month of March. It enhances awareness about the benefits of balanced eating and movement on overall health. It also highlights Registered Dietitians as the nutrition experts (continue reading for more information on academic requirements for becoming a Registered Dietitian).

This year’s National Nutrition Month theme is “Fuel for the Future.” This theme encourages fueling our bodies and investing in our future selves. Consuming a variety of nutrients from a variety of foods can be beneficial to our overall health, and it can help to prevent certain chronic conditions. Often, the messages we receive from the diet industry, advertisements, and social media are messages of restriction (what not to eat, how to reduce portion sizes, how to limit calories, etc.). This is rarely helpful longterm and can lead to nutritional deficiencies. Instead, when we focus on what to add, we allow ourselves the opportunity to properly fuel our bodies with the nutrition needed for optimal health, improved energy, and more. If, for example, we find that we are eating virtually the same foods each day, we may explore a new food. Nutrient profiles of foods vary. It’s also possible we are not consuming enough fiber or omega-3 fatty acids. Maybe we decide to add ground flaxseed to our smoothies or spinach to our sandwiches. The opportunities are endless, and this process will look different for everyone. Food preferences and our schedules vary.

During National Nutrition Month, we can slow down and refocus some of our energy to ensure our body gets the nourishment it needs. When sifting through nutrition information, consider the source. Registered Dietitians have earned a degree from an ACEND (Accreditation Council for Education in Nutrition and Dietetics) accredited program, passed a national examination (the Commission on Dietetic Registration exam), completed over 1,200 hours of supervised practice experience, and received extensive training in medical nutrition therapy and nutrition counseling. They practice in areas such as hospitals, outpatient medical facilities, extended care facilities, universities, school systems, food service management, and private practice. Seventy-five continuing education credits (CEUs) must be completed every five years to maintain the Registered Dietitian (RD) or Registered Dietitian Nutritionist (RDN) credential.

You may now be wondering about the term “nutritionist”. Some states regulate the use of this term, while others do not. A nutritionist in one state may have obtained an accredited certification, while a nutritionist in another state may simply have an interest in nutrition.

If you have questions about how to nourish your body properly or want additional tools and support along your journey to improved health, don’t hesitate to reach out to 901 Nutrition, LLC. Please email us at 901nutrition@gmail.com, call 901.800.9526, or contact us through our website at 901nutrition.com. From our website, you can also join our newsletter to gain access to FREE resources and information each month.

Kristi Edwards, co-founder and owner of 901 Nutrition LLC, is a licensed and registered dietitian in Memphis. She has several years of experience in both acute care and outpatient settings, and she is passionate about helping clients ditch dieting for good, through intuitive eating and the enjoyment of food. You can reach Kristi at 901.800.9526 or 901kristi@gmail.com. To learn more about 901 Nutrition or to subscribe to their free newsletter for monthly recipe books, visit 901nutrition.com. You can also follow 901 Nutrition on Facebook, Instagram, Twitter, and LinkedIn.

By Cody Giovannetti, RDN, LDN

How to Naturally Support your Liver

An optimally functioning liver is critical for ALL aspects of health. The liver is a major organ in the detoxification process and requires multiple substances and nutrients to operate efficiently. It is often thought that the liver’s purpose is to detox, so why would you need to detox your liver? The answer is that, like any organ, it can become sluggish, clogged, or bogged down. The reality is that many things we are exposed to regularly, such as environmental toxins, endocrine disruptors, pesticides, parabens, artificial fragrances, etc., cause the liver to get bogged down, which inhibits its ability to detox well. Besides dealing with toxins, your liver is also responsible for methylating B vitamins, regulating blood sugar, creating cholesterol, storing glycogen, making bile, and much more. When your liver is compromised, it affects virtually every other organ and system in your body! So what are things you can do to support your liver and help it function optimally?

LIMIT ALCOHOL CONSUMPTION:

Our liver can only process or break down a small amount of alcohol every hour.

STAY HYDRATED:

Water flushes toxins and removes wastes. Starting the day with a glass of warm lemon water is great for your liver. Filtered water is preferred, when possible, to help eliminate the toxic burden on the liver.

INCORPORATE ANTIOXIDANTS:

Antioxidants are beneficial because they help remove toxins and free radicals. Some antioxidants found in supplements include Milk Thistle, Vitamin C, Glutathione, NAC, Selenium, Artichoke Leaf, Turmeric root, and Dandelion root. Examples of antioxidants found in food are green tea, berries, dark chocolate, artichoke, spinach, broccoli, and cabbage.

CONSIDER GETTING ACUPUNCTURE:

Acupuncture is another great way to support and balance your liver. A licensed acupuncturist can evaluate your overall health and, with a tailored approach, support the body’s natural detox processes and promote optimal functioning of all of your organ systems. In Traditional Chinese Medicine, the liver system is associated with the Spring, making it an ideal time to work with the energies of the season to tidy up your internal landscape and ease the stresses on your mind and body.

LIMIT TOXIC EXPOSURES:

Toxins burden the liver. Common sources of toxins include plastics, phthalates, parabens, pesticides, perfumes, bisphenol A (BPA), perfluorinated chemicals (PFCs), and more. These toxins are commonly found in hygiene products, candles, cleaning products, cups, and cookware. The more toxins we avoid, the better our liver is at removing the toxins we cannot avoid.

PRIORITIZE MOVEMENT:

Exercise enhances blood and lymphatic flow and facilitates the clearance of toxins from tissues. The lymphatic system moves when the body moves, so a sedentary lifestyle will allow toxins to remain trapped, putting a toxic burden on the liver. Sweat is a detox pathway that helps eliminate toxins. If you don’t sweat well, this could be a sign your liver is burdened.

Please note that this is not medical advice. Please consult with your physician before starting supplements. With the principles of functional nutrition as the foundation, our nutrition team at Sundara Wellness can help manage hormonal balance and much more. To contact Cody, you can email her at cody@sundarawellness.com.

Cody Giovannetti, RDN, LDN, IBCLC is a Registered Dietitian specializing in GI issues, thyroid dysfunction, prenatal/postpartum nutrition, autoimmune disease, metabolic syndrome, nutrient deficiencies, food sensitivities, hormone imbalances, and more.

HAPPY PLACE : anywhere together

David | 51 - injury free | Confidently being active every day.

Enjoy more moments in your happy place. ORTHOSOUTH.ORG

FAV WAY TO WORKOUT:

Boxing and weight lifting

BIGGEST FITNESS MYTH:

Lifting weights will make a woman bulky.

BIGGEST NUTRITION MYTH:

You can’t eat past 7:00 p.m.

SHERIKA HOLMES

WHAT IS THE MOST OVERLOOKED BODY

PART:

Calves

IF I COULD ONLY HAVE ONE PIECE OF EQUIPMENT:

Leg extension

ALWAYS IN MY GYM BAG: Phone (to record content)

MY FITNESS IDOL:

Angela Bassett

DREAM WORKOUT PARTNER: Mike Tyson

MY GO-TO SNACK:

Lenny & Larry’s Cookies

MY DIET:

Vegan

ONE FOOD I CAN’T LIVE WITHOUT: Bread

WHAT KEEPS YOU MOTIVATED:

I look how I feel when I’m on point with my training.

GOALS FOR THE YEAR

AHEAD:

MY TYPICAL WORKOUT DAY:

My workout always starts with at least 10 minutes of warming up on a cardio machine or running outside, lifting weights for 45 minutes to 1 hour, and ends with a cardio machine or boxing on the heavy bag.

I want to compete in my first boxing match and create a next-level physique.

SETBACKS:

Growing up with a single-parent mom, I saw how much she sacrificed. I always wanted to do better and make my Queen proud.

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

Photo by Sam Sikes

40, trainer at Sherika Fitness

Sandra Parker, Runner

FAMILY: Husband Seth, two teenagers, and two cats.

HOMETOWN: I’m a Navy brat, but I lived most of my life in WA state. We moved to Southaven about four years ago.

I f RUNNING: I enjoy making and working hard to accomplish goals. However, once I accomplish a goal, I start thinking about what I can achieve next.

BUCKET LIST: The 50 miler at Tunnel Hill.

UP NEXT: I’m finishing the MRTC WORS, signed up for the Big Buffalo as part of a relay team, and the Hoof it for Heifer 20k in April. My goals this year are to shave a few seconds off my 5k and a few minutes off my marathon time and complete my first 50-miler at Tunnel Hill.

FAVE FITNESS ACCOMPLISHMENT: Big Buffalo 50k. I loved having my NME team help me. I am so lucky to be a part of an amazing group of people.

SPEED BUMPS: I get terrible race anxiety, but I know the anxiety is just that. The post-race feeling is awesome.

MY GROUP: I am a member and current Secretary of North Mississippi Endurance (NME). I participate in the Monday night Grivet run, and the Desoto Runners’ Club run on Saturday morning. I’ve also run with the Trail Trippers.

FAVORITE JAMS: “All I Do Is Win” by DJ Khaled is a great mood boost to finish a race.

RECENT RACES: So far in 2023, I’ve run the first two in the MRTC WORS series (1st place AG in 3k and 2nd place AG in 5k) and the Village Creek 25k.

BINGE-WATCHING: The Offer, Dance Moms, and RuPaul’s Drag Race.

BEST EATS: Las Delicias guacamole is the best!

DREAM DINNER COMPANY: Lizzo - her music is so fun and positive, and I like how she encourages people to love themselves just as they are.

GO-TO GEAR: I love my Saucony Endorphin Speed 3s, my go-to fuel is Hüma Gels, and I’ve recently switched to an Apple Ultra Watch.

QUOTE: “Different strokes for different folks” - unknown

42; Global Account Manager for CTSI Global; Volunteer usher and ticket taker at The Orpheum, and volunteer for special events and telethons at WKNO

Photo by Tindall Stephens

Photo: Sélavie Photography

Matthew Brooks, Runner

40; Chief Strategy Officer for Mid South Group: Tenet Healthcare @ St. Francis Hospital; Volunteer for National MS Society

FAMILY: Jenna Brooks and three children.

HOMETOWN: Kankakee, Illinois.

I f RUNNING: I love the camaraderie amongst runners regardless of place and time. Someone is always cheering you on in this sport. I also enjoy the challenge of pushing my body to the limit, both physically and mentally.

BUCKET LIST: I would love to do an international marathon, a full Ironman, and a running event called MS run the US (ultra relay).

UP NEXT: Grandma’s Marathon 2023

FAVE FITNESS ACCOMPLISHMENT: Running in the Boston Marathon and running a 2:39 marathon time for Grandma’s Marathon.

RECENT EVENTS:

Dallas Marathon – 2:46

Halle Neighborhood 5k – 17:50 (1st place)

Ice Age Trail 50 Miler – 7:29 (7th place)

FAVORITE JAMS: 90s and early 2000s Pop

MOST MEMORABLE FITNESS EVENT: Running my first ultra-marathon (50-mile at Tunnel Hill) and coming away with a win at 6 hours, 20 minutes.

BINGE-WATCHING: College basketball!

BEST EATS: I like salmon and old fashion bourbon from Moondance.

DREAM DINNER COMPANY: David Goggins because he is the epitome and perfect example of mental toughness.

GO-TO GEAR: Brooks running shoes, a Garmin watch, Goodr sunglasses, and a headlamp.

INSPIRATION TO BE FIT: I want to set a positive example for my children. I believe that the healthier I am, the better dad and husband I’ll be.

PET PEEVE: I don’t like getting ready to go for a run, and then it starts raining!

ON MY NIGHTSTAND: “Tools Of Titans: The Tactics, Routines, and Habits of Billionaires, Icons, and World-Class Performers” by Timothy Ferriss

FAV INDULGENCE: I enjoy a deep dish Chicago pizza from Lou Malnati’s.

QUOTE: “Never give up.” - unknown

Photo by Tindall Stephens