INSPIRING ACTIVE LIFESTYLES SINCE 1996
Women’s Health
Issue
MAY 2020
Kim
Morgan Living with Parkinson’s
LOSE THE Farmers Market
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QUARANTINE 15! At-Home Workouts to Keep You on Track
At Regional One Health, we know you need to feel your best so you can be your best. Our skilled, caring team works with you to improve your wellness today and for your future — because great health care helps you keep your dreams in reach.
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H+F MAY 2020
40
ON THE COVER
24 Kim Morgan 26 18
Living with Parkinson’s
Farmers Market Season is Here! Stay-at-Home Workouts
HEALTH+WELLNESS
8 Concierge Wellness Program 10 Supporting Mental Health during Stressful Times
12 What to Know Before You Go Under the Needle
14 Chinese Medicine and Fertility 16 Making the Most out of Your Home Workout
FIT MEMPHIS
22 Healing Endometriosis, Elizabeth
Sullivan, Beginning with the Mind
38 Weekend Warrior: Stacy Dietzler, Runner & Triathlete
40 Weekend Warrior: Adam Cohen, Cyclist
FOOD+NUTRITION
30 Watermelon and Spring Radish Salad
31 Sweet Citrus Salmon Salad with Miso Vinaigrette
32 Easy Buffalo Chicken Bake 34 Buenos (Good) Nachos 36 Taking Pandemonium Out of Meal 32
Planning
The Sunshine Vitamin
IN EVERY ISSUE 2
6
Starting Line
30
On the Cover: Kim Morgan Photo by Tindall Stephens
WHAT IS VATA? V ata A e ri a l Y o g a no w a t th e Kr oc Discover the element of air, or "Vata" with Vata Aerial Yoga! Take your practice off the mat and into the air with the full support of a harness and handles, to accommodate all levels. The harness used for Vata gives full support for your torso and pelvis while six handles allow for control of the upper body and welcomes users of all capabilities. Perform inversions, classic yoga poses and even strength training movements to work the entire body. Develop balance and full body control as you hover weightless above the ground in this unique yoga experience!
Drop-In Class: $8/Session For Members and Public Wednesdays 6:30PM Saturdays 10:30AM All participants must present Photo ID
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24 Years and Running Strong Amy Goode
Hailey Thomas
When not beating the streets looking for the next fitness craze, Amy enjoys running, cycling, and swimming, and is always on the lookout for the best cheat meal. Sharing inspiring fitness stories encourages her to stay healthy.
Hailey has been running over half her life fortunately not from the law! She has run marathons and half-marathons in Dublin, NYC, LA, Anchorage, Seattle, Red Woods, Big Sur, New Orleans, Sylamore 25K, Shelby Farms 50K and Memphis (6 times). Yoga is her new love along with interviewing Weekend Warriors with the same passion for fitness.
Publisher Amy Goode amygfitness@comcast.net
901.218.4993
CONSULTANTS Executive Editor Hailey Thomas hailey@memphishealthandfitness.com
901.335.6005
Advertising & Marketing Amy Goode 901.218.4993 Hailey Thomas 901.335.6005 Copy Editor Laurenne Hom Contributing Writers Lucy Harrison Andrea LeTard Kate Lyman Halle Griggs Caroline Pruente Ben Stanley
Laurenne Hom
Tindall Stephens
JoLaura Bell
Laurenne is a freelance web designer, graphic designer, writer, and editor who has worked her way through 11 different countries and 24 states. She’s an avid cyclist, who biked 1500 miles across half the country in 2014. She also loves pilates and never does the same workout twice!
Tindall has been shooting for over 20 years, specializing in weddings and portraiture. She currently is a super busy mom of three teenagers,wife of a Memphis firefighter/ Paramedic, and entertainer of two boston terriers .....among running a full time photography business. Tindallfarmerphotography.com
JoLaura is a wedding and lifestyle photographer who has been snapping photos for the last 16 years. When not working her magic behind the lenses, you can find her on long walks with her four-legged BFF, eating all the tacos, and most likely sipping a dirty chai latte.
Graphic Design Brian Williams Photographers Tindall Stephens JoLaura Bell Jen Russell
740 N. Evergreen Street Memphis, Tennessee 38107 Send articles and photos to hailey@memphishealthandfitness.com H+F reserves the right to edit all materials for clarity, space availability and suitability for publication. First copy free, additional copies, $1. Mailed subscriptions: $25 per year. Back issues, $5. Memphis Health + Fitness Magazine does not knowingly accept false or misleading advertising or editorial content, nor does Publisher assume any responsibility should such advertising or editorial appear. Readers are encouraged to notify Publisher when they suspect false advertising. All rights reserved. Copyright Š 2019.
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Halle Griggs
Lucy Harrison
Halle teaches high school English by day and Bikram Yoga by night. She recently completed her 9th marathon. She enjoys reading, blogging, cheering on the Memphis Grizzlies, fall weather, and a nice glass of red wine.
Lucy is a native Memphian and marketing professional currently working at ALSAC. An avid runner, she enjoys participating in 5Ks and running on the Green Line with her German Shepherd, Samson.
@MemHealthFitMag
please recycle
Read us online at memphishealthandfitness.com
5
STAR TING LINE
SHOUT OUT!
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hailey@memphishealthandfitness.com
EXERCISE YOUR RIGHTS! VOTE IN H+F’S 2020 FIT READERS POLL See details on page 35. Follow us on Facebook and Instagram @memfitmag or visit us at memphishealthandfitness.com
A RUNNY NOSE IS NOTHING TO SNEEZE AT Allergy season is upon us and Pro Health has you covered. Do you find the Minor Med to be a major pain? We provide a quick, convenient, and friendly alternative to the poor service, long waits, and inconvenient hours experienced at most health clinics.
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PEOPLE+LIFE ST YLE
Concierge Wellness Program for All Ages, Sexes & Gender Identities As we navigate through these tough times, it’s important to focus on the things we can do to stay healthy or even become healthier. Despite the immediate risks we face, keeping an eye on our long-term health means we can emerge from quarantine stronger.
Modern Gynecology & Reproductive Health partners with other local small businesses to provide high-quality care and support including nutritional evaluation and fitness opportunities—ranging from personal training to yoga and rock-climbing.
Modern Gynecology & Reproductive Health is making it a priority to focus on patients’ individual concerns. We provide care in areas of Gynecology, Transgender Care, Hormone Optimization, and Fertility. We also have an aesthetic care program. We are excited to introduce a new Concierge Wellness Program that helps people of all ages, sexes, and gender identities to define their personal goals and focus on improving their health and wellness.
Everyone is focusing on their immediate health right now, but as this crisis evolves it’s necessary to shift back to long-term health. Modern Gynecology & Reproductive Health continues to serve the community in safe, new, and interesting ways to improve health and wellness. For more information, visit Moregyn.com or call 901.701.1777.
Gynecologists exist in an interesting place in the medical community. They take care of people with acute needs like irregular bleeding problems and infections and pregnancy care, but they also participate in long-term preventative care with pap smears and contraceptive management. They spend a lot of time dealing with hormones, which encompasses a wide range of issues, and they are lucky to develop long-term relationships with patients and families that span years and often generations. As a gynecologist, Dr. Lacy sees the problems that poor health choices bring on a regular basis from issues related to obesity to poor diet and lack of exercise. The current pandemic is also shining a light on risk and health disparities. There are many health issues we can’t control, but we still have an effect with our choices and behaviors. As a local small business, Modern Gynecology & Reproductive Health is an integral part of the city. The Wellness Program taps into the diverse and talented local community to provide a unique, personalized program that’s tailored to each client. The Concierge Wellness Program encompasses: • I nitial comprehensive health consultation and laboratory bloodwork evaluation with Dr. Susan Lacy to help identify health risks and long-term wellness goals. • C onsultation with Dr. Lacy’s team to evaluate dietary concerns and fitness goals as well as aesthetic concerns. • C reating an individualized plan to reach goals, including hormone optimization, appropriate nutraceutical supplementation, dietary recommendations, fitness opportunities, and aesthetic treatments. • O pportunities for telehealth and remote consultation with ongoing support and communication. 8
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LIVING WELL Theresa Jarvis, RN
Supporting Your Mental Health During Stressful Times You are not alone. Depression is a common but serious mood disorder. It can interfere with your ability to work, sleep, study, eat, and enjoy life.* You owe it to yourself and your family to get your life back on track. Depression and other mental health disorders require treatment like any other health issue. There is no shame in seeking help.
Enjoy life again. Even severe depression can be treated. With medication, psychotherapy, or a combination of the two, you can get back to living your best life. It may take some trial and error to find the treatment that works best for you. Lakeside Behavioral Health System has core values that shape every effort we make on behalf of patients and our community. We have been treating patients since 1969, providing specialized behavioral health care and addiction treatment.
We cater to your needs. Lakeside supports women who are pregnant and new moms who are breastfeeding. We take the needs of all women seriously in all of our programs. Our gender-specific units give women the secure space they need to get better. With our patients at the center of everything we do, our professional staff is here to make sure your needs are met. Enjoy the clinical expertise of Dr. Christopher White, a psychiatrist who also is a trained OB-GYN. Dr. White’s depth of experience helps him focus on treating your unique needs.
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Facing addiction? Know the facts. Substance use in women tends to develop into addiction more quickly than in men.* This may be because women face different issues when it comes to substance use, based on biology and culturally defined roles. Additionally, women can have issues related to hormones, fertility, pregnancy, breastfeeding, and menopause. They may also have their own reasons for using drugs, including controlling weight, fighting exhaustion, coping with pain, and attempts to self-treat mental health problems. (*Source: National Institutes of Health) We offer weekly on-site support groups for depression or bipolar support and Alcoholics Anonymous® and Narcotics Anonymous® meetings. Our evidencebased treatment programs are designed to allow each person to learn through a journey of self-discovery as well as feedback from their peers. Evidence shows that the support of a small circle of friends can make all the difference when it comes to recovery.
Other Specialized Programs. If you are a working professional who needs to stay connected to family and career demands, the Landing Program is here for you. It addresses substance use, mental health issues, or both, surrounded by the amenities and specialty treatment options that can help promote a successful recovery.
We are in this together. Lakeside’s greatest asset is the multidisciplinary staff—the psychiatrists, professional nurses, community counselors, social workers, and therapists who work as a team to uphold a commitment to excellence. We are passionate about helping patients and their families resolve issues so that recovery is possible. Your family and your support system is encouraged to be involved in your treatment because we consider them to be part of the team. You can succeed. We can help you get there. For more information on any of our programs, call 901.500.8517. Theresa is chief nursing officer and has over 20 years of nursing experience, including geriatrics, long-term care, med-surg, pulmonary, utilization review, and infection control.
With limited exceptions, physicians are not employees or agents of this hospital. Model representations of real patients are shown. Actual patients cannot be divulged due to HIPAA regulations. For language assistance, disability accommodations, and the non-discrimination notice, visit Lakesidebhs.com.
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LIVING WELL By Sharonda Dobbins, ANP-BC
A Guide to Injectables
What to know before you go under the needle There are always questions around cosmetic injectables, especially if it’s your first time. Here are some of the most common ones answered.
What is the difference between neuromodulators and dermal fillers? The natural aging process, sun damage, and even weight loss can cause wrinkles and volume loss to the face. Neuromodulators and dermal fillers are used to improve facial wrinkles and lines as well as enhance some facial features. Though both are considered cosmetic injectables, they are totally different in the way they work.
Neuromodulators temporarily
reduce the activity of muscles in the face that can cause fine lines and wrinkles from facial expressions. Botox, Dysport, Xeomin, and Jeuveau (newest to the market) are examples of this cosmetic injectable. It usually takes approximately two weeks for these products to peak and give full results. Neuromodulator results usually last 2–4 months and require regular touch-ups to maintain results.
Dermal fillers, such as Juvederm,
Restylane, Sculptra, and many others, can be used to help rejuvenate and lift certain areas of the face. Unlike neuromodulators, these products vary in consistency or thickness, so one product is usually not useful in addressing all areas of the face. Dermal filler results usually last longer than neuromodulators, with results ranging from six months to two years, but getting periodic touch-ups will help sustain the desired level of correction.
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What is the downtime for dermal filler treatment? Most filler treatments require little to no downtime, though this can vary for each patient and for each type of filler injected. There are some pre- and post-treatment recommendations that will help reduce swelling and bruising: • Avoid heavy aerobic exercise for 24–48 hours after treatment. • Avoid NSAIDS like Ibuprofen, Naproxen, and aspirin products pre- and post-treatment. • Many patients find arnica gel helpful in improving bruising. • Sleeping with your head slightly elevated also helps decrease swelling. • Avoid tanning and direct sunlight until the swelling has subsided.
What is Kybella and how does it work? Kybella is used to reduce fat below the chin for what’s commonly called a double chin. This injectable became available in 2015. It offers a non-surgical option in permanently destroying fat—yes permanently! The active ingredient in Kybella is deoxycholic acid, which is a molecule naturally found in the body that helps break down fat. When injected into the treatment area, it breaks down fat cells, which the body gradually excretes over a period of time. Kybella usually requires an average of 3–4 treatments at six-week intervals, though this can vary depending on the desired goal. Though Kybella is FDA approved only for chin fat, it has been found to be helpful and is commonly used in reducing stubborn fat in areas like the love handle and back. If treating the chin area, I advise clients to get this treatment done before a lazy weekend or a vacation from work due to the swelling that will occur. The swelling usually starts to subside after a few days as the body gradually excretes the destroyed fat cells. Numbness, redness, and hardness to the treatment area are common side effects.
Sharonda Dobbins, ANP-BC is a Nurse Practitioner and Owner of Royalty Wellness Spa. For information call 901.779.2385 or visit Royaltywellnessspa.com.
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LIVING WELL
By Candace Billings, MSOM, LAc, FABORM, Acupuncture & Chinese Medicine
Chinese Medicine and Fertility At the end of spring, gardeners are enriching the fertility of their soil with compost. It’s a time of awakenings and readiness for the metamorphosis of seed to bounty. In Chinese medicine, we refer to this as bianhua, a transformation or change into a new state of being. We embody bianhua by using our bodies and minds to transform ourselves by breathing into our current state and breathing out new energy into the universe. Inhaling and exhaling are the body’s
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subconscious way of telling us we are here and ready to continue. The connection between bianhua and fertility can be felt as we ready our own soil for a new bounty. Just as a gardener tends to the soil, paying close attention to the blooming process, understanding our own fertility begins with listening to our bodies and being aware of any symptoms or underlying conditions disrupting our reproductive cycles.
Candace Billings is the Owner & President Sundara Wellness Center. As a graduate of the National College of National Medicine with a Masters in Oriental Medicine, she specializes in digestive issues, endocrine disorders, chronic fatigue, emotional health, and women’s health (fertility, menstrual pain/irregularity, menopause, hormone imbalances, prenatal and postpartum care). For more information call Sundara Wellness 901.321.5803 or visit Sundarawellness.com.
LIVING WELL
What treatments are available to enhance fertility? Practitioners of Chinese medicine are trained in a variety of methods to treat underlying imbalances that may be inhibiting peak fertility potential. Treatments are catered to the specific person, their unique constitution, and the underlying root causes. Symptoms are like the leaves on a tree, and a medical provider is a highly trained detective trying to understand the root structure of the tree and the condition of the soil that supports it. A treatment plan is developed based on that and usually includes acupuncture, herbal medicine, nutritional support, and dietary and lifestyle advice. In conjunction with acupuncture, herbal medicines help to regulate the movement of blood in and around the uterus and ovaries. Herbal medicines also help strengthen and improve the function of organs and glands. By regulating blood flow to the uterus and ovaries and correcting weaknesses in the organs and glands, herbal medicines form a highly effective adjunct to acupuncture treatments and play an integral role on the journey toward improved fertility outcomes.
What is Acupuncture and Chinese Medicine compared to conventional medicine? Chinese medicine works alongside conventional medicine with harmonious integration, and the two systems work best by complementing one another. It’s never either/or with Chinese and conventional medicine; rather, embrace how each medical system works together to create holistic care. According to the theories of Chinese medicine, the reproductive, digestive, nervous, endocrine, and immune systems are interconnected by a network of channels, and they exert a mutual influence upon one another. These channels form an intricate web that helps systems and parts of the body communicate and interact with one another. Acupuncture works by stimulating specific sites along these channels called scupuncture points or acupoints. By stimulating these points, the body’s channels become activated, helping to strengthen the relationships among all the systems and parts of the body. As the systems of the body return to a naturally balanced and harmonious state, the organs, glands, and hormones are strengthened and regulated and are better able to return to normal function. The goal of acupuncturists is to help the body function optimally. As the systems of the body come back into balanced relationships, the reproductive system begins to function normally again, and fertility outcomes increase significantly.
What fertility disorders can be addressed with Chinese medicine, and how does it complement conventional treatments like in vitro fertilization? A variety of complicated factors contribute to the health of the reproductive materials and their viability in utero. Chinese medicine can: • r educe stress hormones that inhibit ovulation • i ncrease blood flow to reproductive organs • e nhance the quality of the uterine lining so that the embryo can successfully implant and receive nutrition • i mprove the quality of both eggs and sperm • s timulate and regulate hormone production to promote a balanced endocrine system Underlying conditions such as PCOS, endometriosis, decreased ovarian reserve, fibroids, amenorrhea, immunological factors, irregular menses, and luteal phase defects are just some of the conditions that often lead to obstacles to one healthy egg for women trying to conceive. If pursuing IVF, It is recommended that women (and their male partners when applicable) begin working with a Chinese medicine fertility specialist three months prior to egg retrieval to optimize blood flow, reduce inflammation, and promote overall balanced systems. 15
HE ALTH+WELLNESS
By John-Michael Leppert, MS, LAT, ATC, CSCS, CES, Pn1, ITAT
Making the Most of the Home Workout
What challenges have you encountered while offering virtual workouts? One of the biggest challenges is trying to make a workout program that can be applied to a large group of people who may or may not have equipment. The OrthoSouth Sports Medicine Outreach team tries to conceptualize what household items can be used in place of the equipment usually available. You can often substitute normal weight room equipment like a “flat bench” with a chair or ottoman. If there are no dumbbells available, a backpack or suitcase works well.
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How do you keep motivation up? Consistency and accountability are key. It helps to have an accountability partner, someone checking in on you like I check with my student athletes. It may help some people to feel empowered to play around with a workout. Coming up with a few of your own exercises may combat boredom and give you more ownership of your workout. I do this with my student athletes. Although right now we can’t train or compete like we’re used to doing, this is an excellent time for athletes and fitnessminded people to focus on improving individual weaknesses.
Any specific sources that you recommend for an individual to model their workouts after? Individuals should consider reaching out to fitness instructors and personal trainers for workout models that fit their goals and skill level. Be wary of using social media as the only reference point. Although there are some excellent fitness experts with a social media presence, the platforms allow any regular person to say what he or she wants whether or not there is any true research supporting it.
For more information, visit Orthosouth.org. John-Michael is a Certified Athletic Trainer at OrthoSouth and Head Athletic Trainer at Hutchison School. As a Certified Strength and Conditioning Specialist, he conducts sport-specific testing sessions, designs safe and effective strength training and conditioning programs, and provides guidance on nutrition and injury prevention. His expertise as a Corrective Exercise Specialist allows him to correct improper form and technique, while providing programs to improve them to help return athletes from injury.
The OrthoSouth Sports Medicine Program uses a new virtual app called TeleHab. It allows us to design rehab templates as well as strength and conditioning programs to fit athletes’ needs. Once assigned a specific program, the athlete will be able to see the exercises and detailed parameters laid out. Besides thorough descriptions, there are videos demonstrating the exercise and an option to self-record so we can watch to ensure proper form is conducted and then provide feedback/instruction if necessary.
Is the TeleHab app specifically designed to target student-athletes? TeleHab is an app that can be prescribed to anyone. The templates created can accommodate anyone’s needs starting with something as simple as curling a towel with your toes to Olympic lifts.
Is there a specific format for designing workouts? We do not want to overload the athletes with too many exercises or heavy resistance to the point that they could potentially cause harm to themselves. After determining the desired purpose of the program (i.e. rehabilitation, conditioning, strength training, etc.), I aim to break down the anatomy being targeted to ensure that there is not too much emphasis being placed on one portion of the body opposed to another. For example, I do not want to design a lower body workout that is only focused on quadriceps and offers no inclusion of calves, hamstrings, etc. Furthermore, when designing a full week’s worth of workouts, it’s recommended that enough recovery time be allotted for those muscles to recover prior to another workout. (My personal recommendation is 48–72 hours.)
Sample Full Body Workout Schedule: Complete 3 sets of 10–12 repetitions; use dumbbells, resistance bands, milk jugs, backpack with books, canned foods, tool bag, etc. for extra resistance. Monday & Thursday: Chest / Triceps / Shoulders • push-ups • chair dips • tricep kickbacks • lateral deltoid raises Tuesday & Friday: Back / Biceps • pull-ups • curls • one arm bent-over rows • reverse curls
Wednesday & Saturday: Legs & Core • lunges • sit-ups • squats (hold equipment for extra resistance)
• supermans • hip bridges • calf raises Sunday: REST
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HE ALTH+WELLNESS
10
By Tonya Tittle, M.S., ACSM, Metagenics FLT
STAY-AT-HOME STRENGTH & MOBILITY EXERCISES
These 10 moves can be done without or with equipment to up the intensity. Roll out your yoga mat, or find a comfortable area of carpet to get started. Cardio warm-up: • 50 mountain climbers • 25 plank jacks
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Do 2–3 rounds of the following exercises. To make it harder, do the cardio warm-up between each round!
HE ALTH+WELLNE SS
1
KNEELING TWIST (10–16 REPS)
• Kneel on the floor and cross your arms in front of your chest • Use your R arm to reach behind your body and touch your left heel • Alternate on the L side, and repeat
2
LEANING TRIANGLE POSE (10–16 REPS)
6
TRICEP PUSH-UPS (10–20 REPS)
• P repare by going into a push-up position on your knees with hands shoulder-distance apart • K eep your elbows tucked into the sides of your body while you lower down and lift up
7
OPEN BOOK TWIST
(10–16 REPS)
• Stand with your legs wide and your arms open and parallel to the ground
• Kneel down on your elbows and knees with a flat back
• Tip over to the R side, keeping your arms straight and reaching toward your ankle
• P lace your L hand on your head and twist open to your L side with your L elbow in the air
• Alternate on the L side, and repeat
• Alternate arms, and repeat
• Up the intensity by holding a broom or golf club at the base of the back of your neck
3
CHOP SQUAT
(5–8 REPS PER SIDE)
8
SINGLE LEG DEADLIFT (5–8 REPS PER SIDE)
• S tand up straight, holding on to a wall or broom or golf club for balance on your L side
• Lower into a squat with your knees hip-distance apart and your hands clasped together on the L side of your body
• L ower your torso so it’s parallel with the ground, while kicking your R leg back, trying to keep your body in a straight line
• Lift out the squat, bringing your hands across your body and twisting above your R shoulder
• Return to standing
• Lower into the starting position • Up the intensity by holding a medicine ball and hand weight
4
PUSH-UP WITH ARM LIFT (10–16 REPS)
• Perform a regular push-up • At the top of the push-up, lift one arm straight ahead so it’s parallel to the ground • Alternate arms • For an easier modification, do the push-ups on your knees
5
SINGLE LEG SQUAT SIT (5–8 REPS PER SIDE)
• Arrange a chair next to a wall, or find a broom or golf club for balance • Stand in front of the chair with one knee lifted into a 90° angle • While holding on to something for balance, sit back into the chair using the standing leg. Keep your other leg hovering above the ground
• T o up the challenge, put your hands on your hips to test your balance
9
KNEE-TO-ELBOW PLANKS
(10–16 REPS)
• Hold a plank on your forearms with your feet close together • B end your R knee and bring it along the side of your body towards your R elbow • Alternate sides, and repeat
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LUNGE AND TWIST (5–8 REPS PER SIDE)
• S tand with your R leg forward and your L leg back, ready to lower into a lunge • Keep your arms lifted above your head • L ower into a lunge. At the bottom, twist your torso to face the right side • Lift back up and repeat • T o up the intensity, hold a broom or golf club between your hands as you lift, lower, and twist
• Sit back up from the chair without putting your other leg down • To up the challenge, try without holding on to something for balance
Tonya Tittle, M.S., ACSM, Metagenics FLT, is the owner and Director of Training at Energy Fitness Personal Training Studio. For more information call 901.466.6242 or visit energymemphis.com
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HE ALTH+WELLNESS By Katie Veach
Turn Up the Music and Move (AT HOME)! Here is something for you to try at home to get your body moving and your heart pumping. This is a cardio HIIT workout that strengthens the whole body. Depending on the length of your warm-up and cool down, this workout could take 30 to 45 minutes. You can use just your bodyweight or add dumbbells or kettlebells to make it harder. Now turn up your music and move!
Warm-up — 5 -10 cat/cow stretches on your hands and knees — 1 5 sec downward dog stretch — 3 0 sec easy jumping jacks — 1 0 inchworm with a pushup to the floor — 1 0 step-back lunge with torso rotation, each leg — 1 0 lateral lunge to balance knee raise, each leg — 1 0 slow squats
Workout Do each circuit 3x and rest 30 seconds between each Circuit #1 — 3 0 seconds jumping jacks — 3 0 seconds burpees — 3 0 seconds plank jacks — 3 0 seconds rest
Circuit #2 — 1 0 reps each leg, curtsy lunge with knee lift — 1 2 reps push-up with opposite shoulder tap — 2 0 Russian twists — 1 5 tricep dips on a chair/step/bench
Circuit #3 — 3 0 seconds wall sit — 1 0 one-arm burpees — 1 2 renegade push-ups, lifting one arm up each time — 1 5 bridge — 1 5 Sit-ups with punch
Cool Down Hold each stretch for 3–5 full breaths — h ip flexor stretch with arm extended — f orward fold — q uad Stretch, each leg — c hild’s pose — c hest stretch, possibly use a doorway — t ricep stretch, each arm
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Katie Veach is the Health & Recreation Director, Personal Trainer & Exercise Instructor at the Kroc Center of Memphis. For more information on membership at the Kroc Center of Memphis, visit Krocmemphis,org or call 901.729. 8007
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MEMPHIS FIT
By Lucy Harrison Photo by Tindall Stephens
Healing Endometriosis Beginning With the Mind
Elizabeth Sullivan’s lifestyle has always been centered on physical health and fitness. A former bikini model of 10 years, the 37-year-old now runs her own marketing company, The Sullivan Agency, which provides professional promotional models for events nationwide. She has always maintained a regimented workout schedule, including a variety of highintensity workout classes, cardio, and weight lifting. However, Elizabeth started noticing changes to her body in early 2019. “I was always fit and in good shape, and then suddenly I’m looking nine months pregnant,” she explains. She then had excruciating abdominal pain that sent her to the emergency room. What she originally thought was appendicitis turned out to be a much more severe diagnosis: acute endometriosis accompanied by 14 pounds of fibroid tumors that were spreading to her organs. Elizabeth was devastated not only by her diagnosis but by the treatment plan that most doctors recommended: a full hysterectomy. Although 1-in-10 women suffer from endometriosis, this disease is largely underfunded and underresearched, leaving women with fewer specialists and treatment options. “I was heartbroken that a hysterectomy seemed like my only option. I thought I would never be able to have kids,” she says, recalling both the physical and mental toll of the diagnosis.
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Against all odds, she was able to find a doctor willing to perform a grueling eighthour surgery to remove the tumors. “I’m pretty tough. I was in a bad car accident that broke several bones and left me blind in one eye, and the pain from the tumors and their removal was worse than that,” Elizabeth says.
MEMPHIS FIT
Despite the difficult road to recovery, she was determined to push through the pain and defy her doctor’s expectations. “They said I had to have a hysterectomy, but I found a different option. They said I could go home from the hospital when I could walk, so I took my first steps the day after surgery. They said I wouldn’t be back at work for months, but I was working Music Fest on a golf cart two weeks later.”
“Focusing on my mental health gave me the motivation to set small goals and keep going each day.” Elizabeth was also determined to get back into her fitness routine. But this comeback was daunting; she had to take a full year off from the gym post-op and experienced anxiety and self-doubt about transitioning back. She credits One Breath Meditation
with helping to ease anxiety. “Traditional meditation didn’t work for me. I couldn’t shut my mind off,” Elizabeth explains. “A friend introduced me to the concept of One Breath Meditation, and I connected with the idea that when shit hits the fan, you don’t always have 30 minutes to sit quietly and de-stress.” One Breath Meditation focuses more on breath work versus clearing the mind, and it’s centered on the idea that if you correct your breathing, your mind will follow. “One Breath Meditation took away those little negative voices that we sometimes have telling us that things are too hard or we should give up,” Elizabeth says. “Focusing on my mental health gave me the motivation to set small goals and keep going each day.” After focusing on mentally recovering from her health scare, she began to work physical fitness back into her routine through yoga classes at ZenStudio Fitness in East Memphis. She says the ZenStudio
instructors played a huge role in her bouncing back, remarking that they pushed her do her best but were also understanding of her limitations. Elizabeth recently hit a huge milestone: the one year anniversary of her endometriosis diagnosis and subsequent surgery. Her current workout routine still begins with One Breath Meditation, and alternates between spin and yoga classes at ZenStudio and treadmill and light weights at her home gym. “I may not be exactly where I want to be fitness-wise right now, but I’m much better off than I was a year ago. I push myself every day, and I’m so proud of all the progress I’ve made.” She hopes to be a source of inspiration to other women diagnosed with endometriosis or any other health issues. “To any other women struggling right now or feeling down on themselves—I promise, you can get through it.”
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MEMPHIS FIT
By Lucy Harrison Photo by Tindall Stephens
Persevering with Parkinson’s The symptoms started out subtly. Soon after giving birth to her oldest son Caleb four years ago, Kim Morgan, now 37, began to notice small oddities. Her handwriting was shrinking and her foot started cramping frequently during long walks. A young, active instructor at Pure Barre Memphis and former personal trainer, Kim figured these strange quirks were part of her adjustment to motherhood and kept on as usual. However, Kim’s symptoms began to worsen two months after the birth of her youngest son, Carson, in 2018. “The right side of my body just felt stiff constantly,” Kim explains. “I’m right-handed, but I started noticing that I was defaulting to my left hand for everyday tasks like eating and putting on makeup.” That’s when she realized something was seriously wrong. This realization was the beginning of a sixmonth ordeal filled with visits to countless doctors and a desperate search for answers. “A lot of doctors thought I was suffering from postpartum depression and were hesitant to do the MRIs and EMGs that I knew I needed,” Kim says. “I really had to advocate for myself and learn that just because one doctor tells you something, doesn’t mean you have to stop searching for answers.” An answer finally came thanks to Dr. Azar at Campbell Clinic. Kim credits him for taking the time to really listen to her story, and he ultimately encouraged her to visit the Mayo Clinic. There she received a diagnosis within 30 minutes: early onset Parkinson’s disease. Parkinson’s is a progressive nervous system disorder that primarily affects movement, and currently there is no known cure.
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Kim’s immediate reaction to the news was, surprisingly, relief. “It might sound crazy, but after searching for answers for so long, we were just glad to finally know what was wrong,” Kim says. “And Parkinson’s is not a death sentence. I was tested for a brain tumor and ALS at one point, so knowing that I still had a chance to live a long, full life and to be there for my kids was the biggest relief.”
MEMPHIS FIT
Kim’s doctor immediately took to creating the best treatment plan to slow down the progression and keep her as comfortable as possible. In addition to a small dosage of daily medication, her doctor recommended she exercise every day to keep the disease’s development at bay. “I was diagnosed with Parkinson’s in December 2018, and I have worked out every single day since January 1, 2019,” Kim says proudly. “Working out has always been important for my physical and mental health, but now I’m even more motivated to stay active.”
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Kim’s current fitness routine combines Pure Barre workouts and daily cardio. Pure Barre offers a total body workout focused on low-impact and high-intensity movements that improve strength and flexibility. “When people try my Pure Barre classes for the first time, they’re often surprised by how hard it is,” Kim laughs, “but those small movements really work your muscles.” For cardio, she recently started using a VersaClimber, a total body take on the StairMaster that provides a unique vertical workout by engaging all major muscle groups.
“I was diagnosed with Parkinson’s in December 2018, and I have worked out every single day since January 1, 2019.” Despite Kim’s positive attitude and commitment to her treatment plan, there’s no denying the toll that a neurodegenerative diagnosis can take on a young woman. “Sometimes when I’m working out, I feel bad that I’m missing out on time with my kids,” Kim admits. “I think a lot of moms struggle with that guilt and feel bad about taking time for themselves. But I have to think about the big picture and remember that daily exercise will give me more time with my kids in the long run.” Kim’s family has been an immense source of strength throughout the past year. “My kids keep me going, and my husband is just such a positive person,” Kim says. “As soon as we got back from the Mayo Clinic, he started building me a home gym upstairs.” She’s also found solace in prayer, and feels that her relationship with God has strengthened thanks to this experience. “When we were waiting for answers, I prayed and prayed that I would be able to be there for my kids and see them grow up,” Kim explains, “and even though it didn’t happen in the way I expected, God definitely answered my prayers.” Kim describes her current physical condition as being at 90% thanks to a combination of medication and daily exercise, a true testament to her dedicated efforts to slow down the progression of this disease. “On my most recent virtual doctor’s visit, he said that he would never know that I have Parkinson’s,” Kim says proudly. Even with everyday ups and downs, Kim has made peace with her situation. She says that a friend recently diagnosed with Leukemia gave her some sage advice. “She told me not to wake up every day thinking about the fact that I have Parkinson’s,” Kim says. “You can’t let your diagnosis define you.” Visit Kim’s website at: Ahealthydoseofstyle.com.
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FOOD+NUTRITION By Christin Yates
Farmers Market Season is Here ! Learn about some of your local farmers using sustainable methods to keep us healthy and fed in the Mid-South.
Bailey Family Farm Farmer: James Bailey What They Grow: • Pastured-raised chickens • Forest-raised pork Where To Buy: Memphis Farmers Market, Bailey Family Farm, home deliveries Several years ago, James Bailey decided to produce more of his family’s food to know exactly how the animals are raised and what goes into the process. “I came upon some people who were doing pasture-based farming in a method and a manner that would work as a business. That grabbed my attention,” he says. He officially launched Bailey Family Farm in 2019, focusing on pasture-raised chickens on about six acres. The chickens James raises are moved every day, receive GMO-free feed, and are never treated with antibiotics. This year, he is expanding to forest-raised pork that is fed and rotated in the same way. “The labeling you see at this point is beyond dishonest,” he explains. “When you see ‘free range’ and ‘organic,’ most of those animals are raised in buildings with a door with access to the outdoors.” Bailey Family Farm is providing consumers with a product that cannot be purchased in the supermarket. The animals on his farm have a happy, sustainable life, which 26 is also better for the grass and ecosystem.
“This leads to much cleaner meat with a higher quality taste, and it is more nutrient dense,” James adds. When he talks to people, he stresses the pasture-raised, natural, humane side of things. “We’re trying to raise these animals in a humane way and a way you feel good about; They are in their natural environment.” To date, James has not sought out any certifications (Certified Organic or Certified Naturally Grown (CNG)). He explains that most certifications set thresholds, and once the thresholds are met, a farm is certified. There is little
oversight on ongoing operations. James enjoys having people out to the farm as much as possible. He shows them who he is, where sources his feed from (a family farm in Middle Tennessee), and how he is raising his animals. “I try to be as transparent as possible. Sometimes, people hide behind the certifications,” he says. In the future, James hopes to expand with adding cattle next year as well as eggs in the next year or two. He also wants to have Thanksgiving turkeys available and transition to working full time on the farm.
FOOD+NUTRITION
Flourish City Farms Farmers: Dustin & Vada Bronsink What They Grow: • Leafy Greens: kale, collards, arugula, baby greens, spinach, head lettuce, swiss chard • B aby Root Veggies: beets, carrots, turnips, radishes, onions, green onions, celery • H erbs: basil, parsley, cilantro, oregano, thyme Where To Buy: Memphis Farmers Market Dustin Bronsink has always had an especially green thumb. He spent most of his childhood outside (growing things) and considered a career in botany. However, he was inspired by others who were farming locally and able to make a living at it. He started reading and planning to create a farm of his own. He and his wife Vada opened in April 2018 doing a lot of microgreens and some vegetables. The farm itself has been growing; it started on 1/10 of an acre and is expanding to 1/2 an acre this year.
“Part of the reason we decided to do Flourish City Farms is that we’re foodies,” Vada says. “When we go out to eat, we eat at local places where people are cooking their cultural food. What’s beautiful about Memphis is that it’s a foodie city.” They’re people who believe in the “sacredness of the table and how powerful it is to eat and grow good food.” The couple recently attended a farm-totable conference and learned that only 10% of food in Memphis comes from local farmers. Vada says locally-grown food is more affordable since it is not being shipped. It’s also more sustainable since it is grown right here in the city. “Our goal is to help Memphis move from being a foodie city to a food city, where we can grow, maintain, and produce our own food as a city,” Vada says. The Bronsinks see their farm a part of supporting health and wellness in the city by providing nutrient-dense, delicious fresh food. Local chefs also purchase from Flourish City Farms, and their produce can be found at restaurants such as the Beauty Shop and Molly Fontaine’s.
“Our end goal is to get food, whether ours or someone else’s, in the homes of the average Memphian—from the wealthiest to the working class—to create a sustainable food system in the city.”
Samsara Garden Farmers: Quinoa Soedsauer and Reynaldo Budhi What They Grow: • Salad greens, microgreens, and a large variety of other produce Where To Buy: Hernando Farmers Market, Oxford Community Market, and Chicory Market Quinoa Soedsauer was living in Brooklyn, New York, and working a number of jobs in 2017 when he realized he wanted to be more connected to where his food originates. “I wanted to learn about growing food, and I planned on retiring to a farm,” Quinoa says. Quinoa decided that there was no better time than the present, and he started gardening. While visiting his cousin in Virginia, he met Reynaldo Budhi, who also wanted to start growing vegetables. Reynaldo had done internships on farms and convinced Quinoa that they should start their own business.
They received a few offers to start their work in Mississippi since Reynaldo had worked on farms in the area. “Land was plentiful, and the local food scene was burgeoning,” Quinoa says. “In the fall of 2017, we made the decision to move there.” (continued on next page)
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FOOD+NUTRITION
The property where Samsara Garden was born is about 22 acres; Quinoa and Reynaldo have about half an acre to work on. They’re a small farm with intensive vegetable production. Samsara Garden is a Certified Naturally Grown (CNG) vendor, a distinction that has all the same requirements as organic certification but is more affordable for small farms. “USDA Organic certification takes many years to get,” says Quinoa. “It’s not really practical for small farms. It’s a way for us to tell our customers that we follow organic practices.” CNG vendors are all peer-reviewed; Samsara Garden inspects other farms while they are also inspected themselves. Part of the certification is using organic pesticides, but Samsara Garden takes it a step further and does not use any pesticides whatsoever. “All of our measures are preventative and deterrent. We’re trying to be as ecological as possible,” says Quinoa
Fenster Farm Farmers: Chuck and Darlene Fenster What They Grow: • Living Lettuce: arugula, kale, basil, cilantro Where To Buy: Memphis Farmers Market Chuck Fenster’s love of plants came from spending time with his grandmother, who had a passion for gardening. He would listen to her tell stories while they worked in the yard, and before he knew it, they had weeded a 100-foot row. “I fell in love with it on accident. I watched her grow stuff well into her 90s. I thought I wanted to be able to do that,” he says. While working full time at FedEx, Chuck discovered aquaponic growing at Epcot when he was on a business trip to Orlando. He saw that the fish were feeding on the plants that were growing in the water. After a lot of research, Chuck decided that this was the right direction for him. He started aquaponic growing with tilapia in 2010. “Our business started growing so fast that the tilapia couldn’t keep up. So, we switched from aquaponic growing to hydroponic growing,” 28
In addition, Samsara Garden strives to close the food system loop by providing food waste collection from restaurants and farmer’s markets. They make their own fertilizer and use compostable packaging for everything. Looking forward, Quinoa and Reynaldo want to find ways to expand the farm and up their acreage. “This is a good year for us to put our knowledge to the test and really try to expand,” Quinoa adds. Samsara Garden is named for their mutual interest in Buddhism. Samsara is often defined as the endless cycle of birth, death, and rebirth. “We are committed to our relationships to each other and our communities. We’re not in an isolated bubble. We’re connected to everyone and everything.”
Hydroponics is a method of growing plants in a water-based, nutrient-rich solution. Hydroponics does not use soil because the roots grow in the mineral solution, or in another medium, such as perlite or gravel. “At Fenster Farm, we grow differently. You have never tasted better lettuce than the living lettuce that comes from our greenhouse.” Advantages of hydroponic growing include reduced labor, water savings, year-round protection, and a consistent harvest. Hydroponic systems require no tilling, weeding, heavy lifting, or extensive stooping and kneeling—something that was important to Chuck. Hydroponic systems also use significantly less water than soil-based farming and allow growers to recycle the water given to the plants. “I think locally grown food is not just important, but it’s essential,” he says. Chuck encourages customers to research what they are getting from farmers markets and go to most of the farms to see first-hand what they are buying. “It’s a lot better feeling to know what you’re putting in your body than to take a chance with what you’re putting in your body from the supermarket.”
E. coli, salmonella, and other issues with produce from the supermarket are not concerns. Customers do not know how many hands have touched the food; whereas only one to three hands will touch the lettuce from Fenster Farm throughout the entire process. Fenster Farm has more than 7,000 square feet of greenhouse space dedicated to hydroponic lettuces and leafy greens— with plans for three additional greenhouses in the future.
sUPPORT OUR VENDORS! Thank you for your patience & keep checking our website for our opening date! Learn how you can continue to shop our vendors at memphisfarmersmarket.org/vendorsupport
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FOOD+NUTRITION Recipe & Photos by Andrea LeTard
Watermelon & Spring Radish Salad Fresh, healthy, and beautiful enough to serve to mom—this salad is perfect for any Mother’s Day celebration. If you can’t be mom this year, send the recipe and eat together virtually! Ingredients: q 8 cups watermelon - cubed q 5 to 6 colorful radishes - thinly sliced q 1 cup feta cheese q 1 /2 cup toasted almonds q 2 Tbsp dill sprigs q H oney, for serving q F leur de Sel or coarse salt, for sprinkling
Directions: Add watermelon and radishes to a serving bowl and toss together. Top with feta, almonds, and dill. Right before serving, drizzle with honey and sprinkle with salt to your liking. Serves 4.
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Andrea LeTard is the creator and author of Andrea’s Cooktales, an heirloom cookbook. She is also a Memphis-based personal chef, small party caterer, and cooking instructor. Andrea has been featured on Cooking Channel, Today Show, and Local Memphis Live. She was chosen as a Top 100 Contestant on MasterChef Season 6. Her recipes are “next-generation southern”—fun and fundamentally southern with a modern twist. Follow Andrea on Facebook, Instagram (@andreas_cooktales), and her video blog series at Andreascooktales.com.
FOOD+NUTRITION By Kristen Rosania
Sweet Citrus Salmon Salad with Miso Vinaigrette This spring salad uses miso, which is salty, tangy, and savory— a perfect complement to leftover winter citrus. Grab a forkful of sweet and salty salmon, tangy and luscious oranges, and herbaceous peppery microgreens. Prep: 15 minutes | Cook: 12 minutes | 2 Servings Salmon Ingredients: q 3 /4-1 lb. salmon filet q 1 Tbsp dark brown sugar q 1 /2 tsp paprika q 1 /2 tsp sea salt q 1 /4 tsp black pepper Vinaigrette Ingredients: q 1 /2 tsp white miso paste q 2 Tbsp fresh-squeezed orange juice q 1 tsp orange zest q 1 tsp fresh ginger q 1 Tbsp avocado oil q 1 /2 Tbsp rice wine vinegar q 1 tsp maple syrup Additional Salad Ingredients: q 2 large handfuls of spinach q M icrogreens q 1 orange, peeled and cut into segments q 1 tsp sesame seeds, toasted
The microgreens come from @greengirlproduce, a local company that provides fresh, artisanal, and sustainable microgreens for the Memphis community.
Directions: Preheat oven to 350F. Combine the dark brown sugar with paprika and sea salt. Rub the salmon filet with the spice mixture. Bake the salmon for about 12 minutes (or until cooked through) on a foil-lined, greased baking sheet with the skin side down. The cook time will depend on the thickness of the salmon. Flake the salmon when it’s done. While the fish bakes, make the dressing. In a small bowl whisk the miso paste, orange juice and zest, ginger, avocado oil, rice wine vinegar, and maple syrup until combined. To serve, place one large handful of spinach into each bowl, add flaked salmon, orange segments, sesame seeds, and microgreens. Drizzle each salad with Miso Vinaigrette.
Kristen Rosania is a meal prep chef, recipe developer, and the creator behind @forlemonsake, a social channel showcasing that home-cooked is always best. She believes in cooking real food with real ingredients. For more info visit Forlemonsake.com and follow along on Instagram and Facebook.
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FOOD+NUTRITION By Kate Lyman and Diana Dewan
Easy Buffalo Chicken Bake This is an easy, high-protein recipe that utilizes frozen and pantry-safe foods to create a hearty family dinner that everyone will love. The recipe calls for canned chicken and frozen vegetables, but all ingredients can be replaced with fresh alternatives depending on what you have available.
Prep: 10 minutes | Cook: 40 minutes | Makes 4 Large Servings Ingredients: q 1 4 oz canned chicken breast, drained q 1 2 oz bag of frozen mirepoix (chopped celery, carrots, onion) q 1 2 oz bag of cauliflower rice q ½ box Banza chickpea pasta shells, cooked q 5 .3 oz plain nonfat Greek yogurt (1 single-serve cup) q 4 oz Frank’s Redhot Buffalo sauce q 2 large eggs q 3 /4 cup shredded cheddar cheese q S alt and pepper to taste Directions: Preheat the oven to 375F. Spray an 8” x 8” baking dish with cooking oil spray. Add drained chicken, mirepoix, cauliflower rice, and cooked pasta to a large mixing bowl. Break up any large frozen pieces and mix all ingredients together. Add Greek yogurt and buffalo sauce to a small mixing bowl and mix until well-combined. Scramble eggs in a separate small bowl. Mix creamy buffalo sauce and eggs into chicken mixture and combine well. Spoon chicken mixture into baking dish and flatten using a spatula. Bake for 40 minutes. Remove from the oven and top with shredded cheese then bake for an additional 5-10 minutes or until the cheese has melted. Let cool for 5 minutes before serving. Nutrition Information Per Serving: 397 Calories | 43 Protein | 15g Fat | 30g Carbohydrates
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Kate Lyman and Diana Dewan are Memphis-based nutrition coaches who believe in ditching restrictive diet rules and building flexible eating habits so that you can eat the foods you enjoy while still working towards your goals. They create and share simple, family-friendly recipes that make healthy eating an easy part of your busy lifestyle. Cookbooks and other nutrition resources can be found at Katelymannutrition.com.
Be the Chef!
FOOD
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HEALTHY
Lifestyle
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6903 Great View Drive
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FOOD+NUTRITION By Almetria Turner
Buenos Nachos Buenos noches or buenos nachos—either way these “good nachos” will make the perfect “good night” meal for your Cinco de Mayo celebration. They’re packed with protein, essential vitamins, minerals, and delicious goodness. Substitute ground turkey with flank steak, chicken, or tofu.
Ingredients: q 1 lb 85/15 ground turkey q 1 /2 small yellow onion – chopped q 1 /2 Tbsp onion powder q 1 /2 Tbsp garlic powder q 1 /4 tsp kosher salt q 1 /2 Tbsp ground cumin q 1 /2 Tbsp chili powder q 1 /2 Tbsp dried parsley q 1 /2 Tbsp paprika q 1 /2 Tbsp minced garlic q 1 Tbsp extra virgin olive oil q 1 /2 cup mild salsa q 9 oz white corn tortilla chips q 9 oz blue corn tortilla chips q 9 oz nacho cheese Doritos q 1 cup shredded Mexican cheese q 8 oz canned corn (drained) q 8 oz black beans (drained and rinsed) q 2 large roma tomatoes – diced q 1 /4 cup red onions – chopped q 1 /3 cup reduced sodium sliced black olives q 1 /3 cup green onions – sliced
Pre-heat oven to 375F. Add the olive oil, yellow onions, and garlic to a pan on medium-high heat. Saute for 5 minutes until the onions are translucent. Season the ground turkey with salt, cumin, chili powder, paprika, onion powder, garlic powder, and dried parsley. Add to the pan cook until the pink is gone. Drain the fat, stir in salsa, and set aside.
q 1 cup cilantro leaves – chopped
Line a baking sheet with parchment paper. Cover with handfuls of the 3 types of chips and distribute evenly to minimize gaps. Layer with 1/2 ground turkey mixture, 1/2 corn, 1/2 black beans, 1/2 red onions, 1/2 shredded Mexican cheese.
q 1 large jalapeño – sliced, unseeded
Add another player of chips and repeat, ending with the cheese.
q 1 /3 cup queso fresco cheese – crumbled
q 2 medium avocados – sliced q F at-free sour cream
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Directions:
Bake for 5–7 minutes until cheese is melted or bubbling. Sprinkle with olives, queso fresco, green onion, cilantro, jalapeño, avocado, and sour cream.
Almetria Turner is a Memphis-based wellness coach, celebrity chef, food and fitness blogger, marathoner, certified fitness instructor, RRCA certified running coach and race director, and public speaker. Follow her on Facebook, Instagram @Fitandfinallyfree and her blog at Fitandfinallyfree.com.
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FOOD+NUTRITION By Caroline Pruente, MS, RDN, LDN
Taking Pandemonium Out of Meal Planning Food is an essential part of daily life—a life that now looks very different from a few months ago. In stressful and uncertain times, it’s important to establish some structure, especially with food. With the following strategies, you can create a flexible plan for meal, snack, and takeout options that honor your cravings and meet your nutritional needs.
Try the Countdown Method to Meal Planning While we may be a bit more sedentary during this time, regular nutrition is still of utmost importance. A flexible meal plan adds structure and normalcy to the day and helps to ensure variety and adequacy. It also prevents the under-eating then over-eating cycle. If you feel stuck in this cycle, don’t panic! Consider all meals, snacks, and takeout for the week using the following Countdown Method:exposure. If any of these sound like you, it’s time to eat...
Examples 1 Time Per Week, Plan…
Sunday night, we planned on....
2 Breakfast Ideas
1. eggs + avocado toast + arugula
Now, your turn…
2. cereal with 2% milk + banana & peanut butter 3 Lunch Ideas
1. turkey & cheese sandwich + fruit + yogurt 2. bean & cheese quesadillas with salsa & guacamole + orange 3. chicken cobb salad + crackers
4 Snack Options (Be sure to include some fun foods too!)
1. carrots & hummus + cheese stick 2. peanut butter-filled pretzels 3. Greek yogurt + fruit 4. brownie + milk
5 Dinners at Home (2 nights for takeout!) Quick Tip: Remember to employ tried-and-true meals or recipes for after long or busy workdays, saving new dishes for nights you’re a little longer on time.
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1. chicken sausage + roasted veggies and potatoes 2. baked salmon + couscous + broccoli 3. taco salads 4. spaghetti + bolognese sauce + salad 5. chicken enchiladas + sautéed zucchini
Caroline Pruente, MS, RDN is a nutrition therapist and Registered Dietitian at Memphis Nutrition Group. Memphis Nutrition Group believes in a non-diet approach that promotes overall health and optimal performance without compromising the enjoyment of food. For more information call Memphis Nutrition Group at 901.343.6146 or visit MemphisNutritionGroup.com.
FOOD+NUTRITION
Make a List
Some nights, plan NOT to plan!
Creating a grocery list is much more manageable with a meal plan in place. Going into the grocery store with a list respects your budget, your time, and your health, especially during stay-at-home orders.
One thing we all love about Memphis is delicious food from local restaurants. A couple nights per week, don’t worry about a plan. Choose your favorite takeout spot! Not quite sure what you’re in the mood for? Try asking yourself: “Am I craving something warm, spicy, crunchy, smooth, cold, filling, rich, light…?” Food is both comforting and nourishing, so don’t be afraid to listen to your cravings and honor them, especially during this challenging time. From there, round out your takeout order by asking “What do I need?” Remember the “Rule of Three.” Eat three meals a day, roughly every 3–5 hours, with three components at each meal. A balanced and satisfying meal contains all or most of these components: carbohydrates, proteins, fats, and produce.
Finally, consider these tips and tricks for a takeout win: • O rder out-and-in! Mix-and-match takeout food with items from your very own fridge to save some money, support local businesses, and create a balanced meal. For an out-and-in example, try takeout pizza paired with a homemade salad. • T oppings, dressings, and sauces add flavor and fun to food, but they can also alter texture when ordering takeout. No more soggy or boring salads! Keep the dressing, just ask for it on the side. To keep hot foods crispy and crunchy, pop them in the oven at 425F for 5–10 minutes. • T o continue the practice of mindful eating, go ahead and plate and enjoy your food at the dinner table. These simple acts automatically bring both intention and attention to the meal, ultimately increasing food enjoyment and attunement to hunger and fullness. These times are complicated, but food doesn’t have to be. In just 5, 4, 3, 2, 1…you’ll have a nutrition plan that provides balance, variety, and flavor. What are you waiting for? The countdown is on! Memphis Nutrition Group knows that even with the best planning in place, food can become challenging in difficult times. Our Registered Dietitians are currently offering virtual sessions that can be scheduled via phone, email, or through our website.
YOU NEED US TO KNEAD YOU! YOU NEED US TO KNEAD YOU!
• therapeutic massage • deep tissue • prenatal • thai • ashiatsu
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MIDTOWN MASSAGE & BODYWORK Purchase GIFT CERTIFICATES & SCHEDULE APPOINTMENTS at
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885 South Cooper
901.596.3838
37
WEEKEND WARRIOR
Interview by Hailey Thomas Photo by Tindall Stephens
Stacy Dietzler, Runner & Triathlete 58, Residential Real Estate Investment/Rehab at TSD Properties
Marathon this past November with my husband for our 25th anniversary. We ran the original route that Pheidippides ran starting in Marathon. It was pretty inspiring crossing the finish line in the Panathenaic Stadium—home to the first modern Olympic games in 1896. Fun fact: it remains the only stadium in the world built entirely out of marble.
INSPIRATION: My husband, who’s my coach, Sherpa, bike mechanic, biggest supporter and #1 fan! Also, my grandmother who lived to 98. She inspired me throughout her long life; she exercised both her mind and body. She used to say, “Without your health you have nothing,” and “getting old isn’t for sissies.”
“Triathlons are great cross-training and break up the monotony of only running.” I
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TRI’S: My husband and I are foodies. Of the three sports I train in, running works best for maintaining my weight. I love to swim (it’s my happy place) and I started to embrace the bike more last year. Triathlons are great cross-training and break up the monotony of only running. GO-TO CURBSIDE RESTAURANT: BRAGGING RIGHTS: My last race was right before COVID-19—which feels like a lifetime ago—at the Mayor’s Cup 5K (1st in age group). At the Crop Hop 5K, I placed 1st in my age group, and at the Great American River Run 5K, I placed 2nd in my age group.
COVID-19 FITNESS: I’ve been taking 38
a relaxed approach with running, cycling
indoors on the trainer, and riding my hybrid around downtown and over to Mud Island. I’m also using resistance bands to keep my arms fit for when I can swim again.
MOST MEMORABLE MARATHON: Having done the Boston Marathon six years ago, I came out of marathon retirement to run the Athens, Greece
When restaurants first started offering curbside, we walked over to Rizzo’s to pick up several dinners, which were totally indulgent. Joe’s Wines & Liquor has been a great go-to also.
SPIRIT ANIMAL: My spirit animal is the dolphin, which symbolizes harmony and balance, and they are closely in tune with their intuition.
ACTIVE HEALTH CHIROPRACTIC
We’re taking it to the next level
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
Just like you At OrthoSouth, world-class orthopedic care is only the beginning. Our patient experience is unrivaled, and just like you, we strive for peak performance every day. 8 Locations. 35 Physicians.
7844 Farmington blvd Germantown • 901.340.1837
Telemedicine visits available, including for physical therapy. 24/7 Urgent Orthopedic Care, call 901.261.STAT.
Dr. Jeremy Jessop DC
901.641.3000 | orthosouth.org
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39
WEEKEND WARRIOR
Interview by Hailey Thomas Photo by Tindall Stephens
Adam Cohen, Cyclist 52, Eyelid and Facial Plastic Surgeon at Eye Specialty Group Collierville
FAVORITE FITNESS ACCOMPLISHMENT: Winning my first bike race as a teenager and my continued passion for cycling, even after 40 years of riding.
MY RIDE: Strictly road bikes. Brands include Cannondale, Cervelo, Bianchi, and Specialized.
I
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CYCLING: Cycling embraces hard work, human will, and technology. The bicycle has given me so much and made me stronger on so many levels. Most of what the world throws at me has been experienced on a bike from an emotional standpoint.
“Cycling embraces hard work, human will, and technology.” LIFE-CHANGING MOMENT: A solo victory after riding away up a final climb. This was a life-changing moment because it gave me the confidence to fully believe in myself, and since that day I have not been afraid to fail when taking chances in life.
MOTIVATION: No matter how hard the
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ride or whether or not I was in the mood to ride, when I am done, there is never buyer’s remorse about riding and the way it makes me feel. My annual physicals and a little bit of vanity motivate me as well.
Each injury and surgery pushed me beyond my existing mental and physical limits to regain my fitness.
OBSTACLE COURSE: I have broken
NEXT CHALLENGE: I am scheduled to
over 10 bones and undergone hip replacement, collar bone reconstruction and spinal fusion surgery—to name a few.
compete in several time trials this season, but COVID-19 may derail this.
GO-TO CURBSIDE: Southern Social would be at the top of my list. Their pork chop, biscuits, and old-fashioneds are amazing.
SPIRIT ANIMAL: I would say a horse. Horses are noble, loyal, strong, smart, muscular, and fast.
TO NOMINATE A WEEKEND WARRIOR, EMAIL HAILEY@MEMPHISHEALTHANDFITNESS.COM
THE LANDING
Specialized Behavioral Health and Addiction Treatment We take women’s health seriously. Our professional team is qualified to treat those struggling with depression, anxiety, bipolar disorder, and other mental health issues as well as those with co-occurring addiction issues. The Landing allows women to heal in a structured environment, surrounded by the amenities and specialty treatment options that can help them thrive well into recovery. We provide group therapy led by staff with master’s- and doctoral-level certification. Other treatment modalities can include: Æ Cognitive Behavioral Therapy
Æ Equine therapy
Æ Trauma resolution
Æ Instructor-led yoga
Æ Motivational interviewing
Æ Spirituality and meditation sessions
Æ Recreation therapy
Æ Peer support
We understand women. We know you have unique needs and we are with you every step of your recovery journey. Call us today at 901-500-8517 to find out more.
2911 Brunswick Road Memphis, Tennessee 38133 901-500-8517 / lakesidebhs.com Model representations of real patients are shown. Actual patients cannot be divulged due to HIPAA regulations. With limited exceptions, physicians are not employees or agents of this hospital. For language assistance, disability accommodations and the non-discrimination notice, visit our website. 200251-1210 4/20
WELLNESS GUIDE
AREA 51 ICE CREAM SUITE 168 We truly believe that the best ingredients make the best frozen treats.
SUITE FOCAL POINT 264 Also known as “The Eyewear Salon of Memphis,” FocalPoint at
Ours are always made with natural, in-season produce. Don’t miss our vegan sorbets, alternating monthly, with delicious homemade flavors like orange mango, cranberry apple, pear, or lemon!
Crosstown Concourse will help you see clearer in 2020. FocalPoint staff helps you build your eyewear wardrobe with up-to-date eyecare technology and frames from Tom Ford, Kirk & Kirk, and many more. Come by on any week day and select Saturdays.
ART BAR SUITE 280 Drink your veggies this season with the special venganza de la
FRENCH TRUCK COFFEE SUITE 167 There’s no separating you from your daily cup of java, but there is a way
calabaza (revenge of the butternut) cocktail: espolon, creme de banana, butternut squash, lemon, aqua faba, five spice. Art Bar also features an exclusively vegetarian bar menu. Yum!
CHERYL PESCE® SUITE 125 Treat yourself to non-toxic, handcrafted fragrances for yourself and your home with Cheryl Pesce’s special Maywater collection, including everything from natural body wash to laundry detergent to hand-poured soy candles. While you’re there, don’t miss Cheryl’s ethical, handmade jewelry!
to make it more meaningful. French Truck is partnering with small, sustainable coffee growers across the globe, like Mr. Girma Eshetu in Ethiopia, to bring you the best, ethically sourced coffee. Check out these small producers’ amazing stories at frenchtruckcoffee.com/journal, and treat yourself to an extra cup of joe.
GLOBAL CAFÉ SUITE 157 Want to explore new types of cuisine while sticking to your healthy eating habits? Try Global Café, an international food hall with a wide array of filling and affordable vegan and vegetarian options. Don’t miss the made-to-order falafel and hand-muddled hibiscus tea.
CHURCH HEALTH SUITE 142 Church Health offers numerous classes and activities that foster
GLOSS NAIL BAR SUITE 129 Take a minute to begin that mindfulness exercise you’ve been
physical, emotional, and spiritual well-being for the community-atlarge. From family activities and cooking classes to fitness workshops and mindfulness training, don’t miss out on year-round programming.
meaning to try, and enjoy our new Volcano CBD pedicures to help get you in the mood. Gift cards available, so come with a friend!
CHURCH HEALTH YMCA SUITE 241 Did you know that Crosstown Concourse houses one of the 11
HERO & SAGE HAIR SALON SUITE 123 Do something good for you and better for the planet this month!
area branches of the YMCA of the Memphis & Mid-South? There is something for everyone with more than 50 group exercise classes per week, SoulCity CrossFit, an outdoor pool, Matrix cardio, and strength and functional fitness equipment. Take a tour of the Church Health YMCA today, try a class, or join online at ymcamemphis.org.
Hero & Sage is a full-service hair salon for all hair types that exclusively uses vegan hair products and preserves water with their special energy efficient sinks.
CROSSTOWN ARTS SUITE 280 New year, new habits! Mark your calendars for free monthly
IThinking LOVE JUICE BAR SUITE 147 about trying a reset but need a little food to look forward to?
vegan potlucks at the cafe at Crosstown Arts. Bring a vegan dish to share, and mingle with like-minded folks. These events are open to everyone — vegans, vegetarians, and the veg-curious, but please bring a dish prepared without meat, dairy, and eggs. Check crosstownarts.org for date and time information.
Try our “Juice to Dinner” Cleanse, with juices during the day and a full meal for dinner. Get everything you need, and all the support and guidance you want, at Juice Bar today!
CROSSTOWN SUITE 363 Straighten out your 2020 BACK INSTITUTE with Crosstown Back Institute, a multidisciplinary clinic focused on
LUCY J’S BAKERY SUITE 151 Do good and feel good just by eating a muffin! It’s easy at Lucy J’s:
treating you from head to toe with chiropractic care, physical therapy, IV hydration, and more. Walk-ins and cash payments accepted.
grab one of our new vegan pastries and chat with one of our friendly staff, who all receive a living wage of at least $15/hour. You can feel great walking out the door knowing that all further proceeds go to support the Dorothy Day House’s mission to house homeless families.
CROSSTOWN DENTAL SUITE 446 Is your new year’s resolution to straighten your smile? It doesn’t have
MADISON PHARMACY SUITE 113 Madison Pharmacy is an independently owned pharmacy, run
to take all year long! Crosstown Dental’s orthodontic solutions take as little as six months, so you don’t have to wait to look great. We also offers expedited solutions for teeth whitening and cleaning, as well as Botox and Juvederm. Book an appointment today!
by longtime employees who care about your whole body health. From compounding medications and custom formulas for pets to medical foods and even local, organic, handmade body care products, we have it all. So take care of the whole you this year, and try Madison Pharmacy.
THE CURB MARKET SUITE 163 Curb Market is still carrying the same locally grown produce and healthy
SUITE MEMPopS 133 If your New Year’s resolutions involve taking the dog for longer walks,
regional snacks, so you can feel good supporting your neighbors, but now there’s even more reason to pop in for a treat. The new Curb Market Deli is open and has several vegan and vegetarian sandwiches and sides, as well as locally made baguettes and gluten-free bread, so come on in and let Curb Market help you make 2020 your healthiest year yet!
but you’re having a hard time getting motivated, we’ve got you covered! Bring Fido to MEMPopS at Concourse, where dogs are always welcome, and get him a special pupsicle (homemade chicken stock, roasted carrots & sweet potatoes, organic brown rice, a touch of honey, all on a rawhide stick) while you get yourself a well-deserved treat!
EXPLORE BIKE SHARE SOUTH PLAZA Bike share is for everyone from commuters and shoppers to
TANENBAUM SUITE 447 DERMATOLOGY Give yourself the gift of relaxation and self-care with Concourse’s new
fitness-seekers and tourists. The bicycles are safe, simple, sturdy and designed for users with a range of abilities. Dock your ride at Concourse to go see a show, or start here and link up to the V&E Greenline less than a mile away.
aesthetician, Kerri Turner. Throughout January, Kerri will be offering “buy two, get one free” on all facials. Let the relaxation begin!
FARM BURGER SUITE 175 Interested in trying a meat-free diet but having a hard time
NEXT DOOR SUITE 165 With a varied menu offering delicious gluten-free, vegan, sustainable,
convincing the family to join in? Try Farm Burger’s new homemade vegan burger, while less adventurous eaters enjoy grass-fed, sustainably raised burgers... or try the super greens salad!
allergen-free options, as well as indulgent classics, Next Door has something for everyone, but what’s even more exciting is our zerowaste mission! That means: no plastic straws or cups, wine kegs instead of bottles, energy efficient dishwashers, chemical-free cleaners, and more to come. Join the revolution!
DON’T KNOW WHAT TO PICK? CROSSTOWN CONCOURSE | 1350 CONCOURSE AVE. | CROSSTOWNCONCOURSE.COM
Grab a CONCOURSE CARD! a digital gift card available on the Concourse website, redeemable at any business (retail or restaurant) in the building!