Memphis Health+Fitness Magazine May 2021 by Memphis Health+Fitness

INSPIRING ACTIVE LIFESTYLES SINCE 1996

MAY 2021

Nurse

Danielle Avery’s

Women's Health

Issue

EVERYTHING YOU NEED TO KNOW ABOUT PRENATAL YOGA

Approach

To Holistic Health

Mother’s Day Brunch!

Crab Benedict with Heirloom Tomatoes

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

.org/primary-care

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H+F MAY 2021

ON THE COVER

20 Nurse Danielle Avery on Holistic Health

26 Crab Benedict With 44

Heirloom Tomatoes

Everything About Prenatal Yoga

FIT NEWS

6 Pro Health New Location,

Trauma-Sensitive Yoga Series

LIVING WELL

12 How the Pandemic Has Shaped 14 16

Our Vision

Midwifery: Myth Vs. Fact Running After Joint Replacement

PEOPLE

18 Katie Sims, Fitness, Family & Fostering

22 Kim Levy-Zinn, Joys &

Heartbreaks of Motherhood

FOOD+NUTRITION

28 30 32

Garden Frittata Necessary Nutrients for Pregnancy Advice for Managing PCOS

FITNESS

Workout of the Month: Kettlebells

EVENTS

Great American River Run

IN EVERY ISSUE

8 Editors’ Picks: Mother’s Day Gift Guide

38 Weekend Warriors:

46 48

Kathleen Glass Burk, Runner David E. McKinney, Runner

Trainer Spotlight: Audrey Rucker Where To Find An Issue!

46 25 Years and Running Strong Publisher Amy Goode amygfitness@comcast.net

901.218.4993 CONSULTANTS Advertising & Marketing Amy Goode 901.218.4993 Editor in Chief Laurenne Hom Contributing Writers Halle Griggs Lucy Harrison Alexandra McCray Morgan Stritzinger Cara Greenstein Graphic Design Brian Williams Photographers Tindall Stephens

648 Riverside #421 Memphis, Tennessee 38103 Send articles and photos to amy@memphishealthandfitness.com H+F reserves the right to edit all materials for clarity, space availability and suitability for publication. First copy free, additional copies, $1. Mailed subscriptions: $25 per year. Back issues, $5. Memphis Health + Fitness Magazine does not knowingly accept false or misleading advertising or editorial content, nor does Publisher assume any responsibility should such advertising or editorial appear. Readers are encouraged to notify Publisher when they suspect false advertising. All rights reserved. Copyright © 2021.

facebook.com/ MemphisHealthFitnessMag @MemHealthFitMag

please recycle

On the Cover: Danielle Avery Photo by Tindall Stephens

Read us online at Memphishealthandfitness.com

Amy Goode |

Publisher

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

Tindall Stephens |

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

Alexandra McCray |

Contributing Writer

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

Halle Griggs |

Contributing Writer

A graduate research assistant by day and Bikram Yoga instructor by night, Halle is currently pursuing her Ph.D. in Rhetoric, Writing, and Technical Communication at The University of Memphis. She enjoys reading, running, blogging, fall weather, and a glass of red wine. 4

Laurenne Hom |

Editor in Chief

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

Lucy Harrison |

Contributing Writer

Lucy is a native Memphian and marketing professional currently working at ServiceMaster. An avid runner, she enjoys participating in 5Ks and running on the Green Line with her German Shepherd, Samson.

Zoë Kirchoff |

Social Media Editor

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

Kelsey Lawrence |

Contributing Writer

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

NEW LOCATION

NOW OPEN

LET US CLEAN UP THAT SMART MOUTH!

Dr. Jessica Jordan, DDS

Dr. Daniel Bird, DDS

431 S. Highland Suite 115 Memphis, TN 38111 crosstowndentist.com • 901.512.5321

FIT NEWS

Pro Health Has a New Location in East Memphis The new spot is in the Park Place shopping center, which will better serve the East Memphis and Germantown communities. Pro Health strives to be the alternative to traditional healthcare by creating clinics that are fast, fun, and affordable. Preventative healthcare is also the mission of Pro Health. They believe we should all focus on the global movement toward strengthening our own immunity and taking responsibility for our individual health. One thing that 2020 taught us about illness is that an optimized immune system is the best defense. Not only is the new clinic open six days a week for walk-ins and appointments, but it will also be the central hub for house calls and mobile IV hydrations for the neighboring communities. Pro Health offers an exclusive membership program that includes access to house calls, IV hydrations, and weekly vitamin shots. If a patient can’t make it into the clinic, a Pro Health nurse will come to them! The new location for Pro Health supports their mission to fix people who are sick and tired by providing a quick, convenient, and friendly alternative to the poor service and long waits at most medical clinics. This type of care is more in demand, and Pro Health is excited to be able to serve.

Pro Health is proud to be your trusted resource for proactive healthcare. For more information, visit the new location at: Pro Health East 1213 Ridgeway Suite 104 Memphis, TN 38119 Prohealthmemphis.com/memberships

5-Week Series For Healing Trauma Through Yoga Transforming Wellness in Germantown will be hosting a 5-week Trauma Sensitive Yoga series. It begins Monday, May 17, and continues on the following Monday nights at 6 pm through June 21. Trauma informed yoga classes are a series of classes for women recovering from PTSD or trauma. Classes incorporate traditional yoga forms in a manner of connecting breath, awareness, and movement intended to create space for healing and empowerment.

“I want to offer a space for women to interact with their body with compassion, self care, and kindness,” says, owner Michelle Johns, who’s trained in trauma-sensitive yoga. For more details visit Transformation-wellness.com.

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EDITORS’ PICKS

Gifts For Mom That Keep On Giving Easy to love and for a good cause FARE | WELL Designed by a single mother, these totes are all about making life easier while on the go. It’s a sophisticated spin on the classic insulated lunch bag that looks just as good at the office as does on a hike or vacation. Simple, elegant, easy to clean, and built to withstand everyday use! They donate 5% of profits to feeding hungry families. Farewellco.com, $74+

Better World Books Reading is one of the best ways to keep the brain healthy and fit. What better act of love than sharing a treasured story or book. They sell new and used copies—from recently released titles to the classics. For each book purchased, they donate one to someone in need (over 26 million so far!). They also fund grants for education and literacy nonprofits, which makes this a better option than Amazon. Betterworldbooks.com, $5+

Maple Craft Sweeten Mom’s special day—naturally. They source their syrup from family farms in New England, making a ton of delicious flavors as well as complete meal kits like Challah French Toast and Buttermilk Pancakes & Waffles. The company supports nonprofits and volunteer organizations alongside donating $1 from every order to planting more maple trees. Maplecraftfoods.com, $13+ 8

Seecas A gift made just for mom. These elegant, comfortable flats are more than practical with soft and supple leather, a washable insole, and durable rubber tread. You can personalize the design with a monogram or emoji. A portion of proceeds help fund grants to help parents with the cost of adoption. Seecaas.com, $150+

WodBottom Designed with curvy, muscular women in mind, these shorties never slip, roll, or ride up. The silkysmooth fabric provides the perfect balance of stretch and compression. And it’s easy to feel good knowing a portion of the proceeds go to support women, men, and children impacted by domestic violence. Wodbottom.com, $42+

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EDITORS’ PICKS

Gifts To Keep Mom Looking Good & Feeling Good Beauty Tailor Personalize your gift for mom by blending a unique color just for her (or choose a signature color). They come in matte, creme, or vegan with options that include SPF, antioxidant, and lip plumper. Plus, you can even customize the packaging so you can send a true “Mother’s Day” message. Beautytailornyc.com, $18+

Famolare Mom might be old enough to remember this iconic sustainable brand from the ‘70s that stood for empowering women, pushing for civil rights, and rallying to protect the environment. Owner Victoria Staten is bringing the brand back because we need it now more than ever. And this eco-footwear is plenty cute for summer! Famolare.com, $128+

Belcorva Leggings What mom doesn’t need more pockets? Their styles come with two deep side pockets, a zippered one on the back, and an extra one in the waistband. They’re soft yet strong with a flattering and supportive fit around the tummy. Perfect for any workout or any part of the day. Belcorva.com, $43+

IBKUL

Get mom something you know she’ll wear and be comfortable in. Made to be in the heat—their IceFil® fabric is featherlight, sweat wicking, antimicrobial, and sun protective. It’s also has a thermoregulating finish that’s proven to reduce your temp by 5 degrees, which is a must for Memphis heat. And it’s seriously soft! Ibkul.com, $75+

HydroJug Busy moms don’t have time to keep refilling water bottles. The HydroJug holds a half gallon so it’s easy to crush your hydration goals. It’s simple to clean, dishwasher safe, and BPA free. Swap out the insulating sleeves to change up the style. Thehydrojug.com, $20+

Eleventh Hour With styles like the “Jet Lag,” “Brunch,” and “Girls Trip”—they look effortlessly chic. A quick quiz about her face shape and style suggests which frames will look best. Each one is handmade (with love) using natural acetate material, stainless steel metal, and polarized lenses. Their standards are high—just like Mom’s. Shopeleventh.com, $65

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LIVING WELL

By Shaleen Ragha, O.D., F.A.A.O. Graphics by Philip Tribble

How the Pandemic Has Shaped Our Vision In 2020, the average person spent 15%1 more time on screens than in 2019, which accounts for more than half of the day. The COVID-19 pandemic continually redefines our lifestyle as we conform to new routines and habits, but the effect on our vision cannot be understated. Vision is one of our most valuable senses as 80% of our perception is through sight. Despite the added stress to our eyes, there are some easy steps we can take to protect them.

EYE STRAIN Increased visual demands due to work-from-home and virtual school environments add a variety of stressors to our ocular system, including glare, defocus, dryness, fatigue, and discomfort. Consequently, we may experience eye redness, blurry vision, double vision, headaches, and avoidance of tasks.

20/20/20

TO PREVENT DIGITAL EYE STRAIN

TAKE A

EVERY

LOOK AT SOMETHING

SECOND BREAK

MINUTES

FEET AWAY

Also, a standard bifocal or progressive lens may not fit all visual needs. You may need a different prescription or lens for your specific workspace setup. Different lens coatings can also reduce glare, such as an anti-reflective coating. Phones, tablets, computers, and television screens emit a blue light that can disrupt your natural sleep cycles. To enhance sleep, consider decreasing evening screen time or set devices to night mode. If this is not feasible, blue-blocking lenses can be beneficial4.

MASK-INDUCED FOGGING Wearing masks to prevent transmission of COVID-19 has caused a new nuisance for people who wear glasses—fogging of lenses. This condensation is due to warm air from our mouth and noses escaping the mask. The mask is less effective if it is not secured to your face, so consider masks with a nose bridge or a tighter-fitting mask. To prevent lens fogging: • T ape the top of your mask to your skin, using sports or medical tape. • F old a tissue and place inside the mask to soak up moisture. • C lean the lens with a mild soap and water, followed by drying with a clean soft cloth. • P urchase a de-fogging spray and use every few hours. • V isit an optometrist to see if you are a candidate for contact lenses.

OCULAR HEALTH If you are delaying your eye exam due to the pandemic, know that doctors’ offices have modified spaces and procedures to adhere to COVID-19 protocols and provide safe environments. Many ocular conditions have no obvious signs or symptoms, and early diagnosis and treatment can help prevent vision loss or eye discomfort. American Optometric Association recommends comprehensive eye exams every 1–2 years, which includes various testing, including dilation to evaluate the inside and back of the eye5. If you have a history of an eye condition or medical conditions or medications with potential ocular manifestations, you may need more frequent exams. If you are experiencing a new vision or eye problem, visit an optometrist.

Sources: 1 Insider Intelligence. US Adults Added 1 Hour of Digital Time 2020. eMarketer. January 6, 2021. <https://www.emarketer.com/content/ us-adults-added-1-hour-of-digital-time-2020> 2 The Impact Social Media and Proximity of Digital Screens is Having on Our Eyes. Bausch and Lomb. June 20, 2017. <https://bausch.co.uk/news/ blink-rate>

Dr. Shaleen Ragha is an optometrist in Memphis with special interest in ocular disease. She completed her residency at the Memphis VAMC and currently trains students at Southern College of Optometry, serves as a clinical attending at The Eye Center, and sees patients at FocalPoint at Crosstown Concourse. To schedule an appointment, call 901.252.3670.

3 Office Ergonomics: Your How-To-Guide. MayoClinic. April 27, 2019. <https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/ office-ergonomics/art-20046169> 4 Porter D. Blue Light and Digital Eye Strain. American Academy of Ophthalmology. December 10, 2020. <https://www.aao.org/eye-health/ tips-prevention/blue-light-digital-eye-strain> 5 Comprehensive Eye Exams. American Academy of Optometry. <https://www.aoa.org/healthy-eyes/caring-for-your-eyes/eye-exams?sso=y>

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LIVING WELL By Amanda Williams, CNM

Midwifery Myth vs. Fact

A women’s health goals and priorities may evolve throughout her lifetime, and women should always feel empowered to make decisions that improve their wellness and quality of life. Approach is at the heart of Regional One Health’s midwifery practice, where nurse midwives, like myself, see patients at two primary care locations and support them during births at the hospital’s labor and delivery center. My peers and I want each patient to feel at the center of her care. It’s her journey. We give our patients more control and autonomy so they can be active participants in their healthcare. While midwifery is growing in popularity, but there are still misperceptions. The following should shed some light on what role a midwife can have in a woman’s life.

MYTH: NURSE MIDWIVES ONLY CARE FOR PREGNANT WOMEN Actually, they are an excellent resource for women at all ages and stages of life. Midwifery is closely associated with prenatal care and birth for good reason; It is a style of care that empowers expectant moms and treats pregnancy and labor as natural, healthy conditions. However, we also see patients for routine well-woman annual care, STI screening exams and treatment, birth control counseling, treatment of uterine and vaginal issues, etc.

Midwifery has a strong educational focus, which makes it great for young women and teens. By empowering women from a young age, we set up a better healthcare future for them. We embrace their curiosity and encourage them to actively engage in their health. Nurse midwives build relationships that give patients a lifetime of personalized care from puberty to menopause—and everything in between. It can be hard to develop a trusting relationship with a medical provider, but once established, we are able to provide better care for patients and can (and often do) care for them for decades.

MYTH: ONLY SEE A MIDWIFE IF YOU WANT A HOME BIRTH WITHOUT PAIN MEDICATION Regional One Health’s nurse midwives specifically attend hospitalonly births, which gives new moms the best of both worlds—a nurse midwife’s support plus access to state-of-the-art medical technology and expertise if complications arise. We also offer the full range of pain management options, including epidurals. While a lower percentage of midwifery patients use pain medication, around half of them use some form. We don’t tell the patient when they need it. If they decide they want it, we will advocate to provide and coordinate analgesia and anesthesia. We also encourage physiological birth, where the woman finds the position that feels best for her. You can be lying in bed, you can stand, you can be on your hands and knees, you can be on a birthing ball. You can dance!

MYTH: YOU’LL STILL NEED AN OB FOR PRESCRIPTIONS AND TESTS Certified Nurse Midwives are Advanced Practice Registered Nurses, meaning we are licensed to provide physical exams, medical tests, prescriptions, etc. in clinical and hospital settings. We are registered nurses with at least a master’s degree in midwifery. Basically, that means we are nurse practitioners with a specialty in midwifery. We provide birth control, STD treatment, breast cancer screening, fetal monitoring, gestational diabetes screening, ultrasounds, etc. If necessary, we help patients navigate specialty care such as gynecologic surgery, cesarean sections and other obstetric surgeries, maternal fetal medicine, etc.

Amanda Williams is a Certified Nurse Midwife at Regional One Health. Appointments with Certified Nurse Midwives are available at Kirby Primary Care (901.515.5350) and Hollywood Primary Care (901.515.5500).

Because it’s a collaborative effort, we communicate openly and honestly with our patients and others so we can be their healthcare squad!

LIVING WELL By Owen Tabor, Jr. MD

Running After Joint Replacement If you suffer from severe or chronic joint pain, then it’s likely you’ve already had to scale back running or quit altogether. While a knee replacement can certainly increase your quality of life, it doesn’t mean you can go right back to pounding the pavement.

WHAT YOU CAN DO Most doctors agree that running isn’t a great idea after a joint replacement. My advice to patients is to enjoy alternative lower impact forms of exercise. If you like cycling, swimming, yoga, Pilates, or the elliptical just as much as running, then do those instead.

WHAT YOU CAN TRY TO DO If you absolutely love running and need it for your mental and physical health, then by all means give it a shot. I would encourage you to run faster for shorter periods of time. An example would be a “run-walk” where you run at a pace that they could sustain for 30–60 seconds, then walk until you recover. If your replaced knee or hip bothers you during or after a run, then it is clearly not a good idea for you. The same goes for tennis, skiing, and other highimpact sports.

POSSIBLE CONSEQUENCES While the human body was brilliantly designed to respond to physical stress by getting stronger, a knee replacement is a mechanical implant that has no remodeling capability. Therefore, its lifespan is determined by the amount of wear and tear it endures, much like a car tire. Running is a highimpact activity, and it will wear out a replaced joint faster than if you limit yourself to moderate- or low-impact activities. However, modern implants are typically expected to last 20 years or more. The reason to have a hip or knee replacement is to improve your quality of life. So, if you are a happier person with an occasional run or singles tennis match, by all means do it. You may wear your replaced joint out a little faster, but I have been replacing hips and knees for over 20 years, and I don’t recall having to revise a worn-out hip or knee implant in a runner or tennis player.

Dr. Tabor is a fellowship-trained orthopedic surgeon specializing in hip and knee replacement with a particular interest in unicompartmental arthroplasty (partial knee replacement). He sees patients at OrthoSouth’s Memphis-Primacy Parkway and Bartlett clinics.

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MEMPHIS FIT

By Alexandra McCray Photo by Tindall Stephens

FITNESS, FAMILY, and FOSTERING How Katie Sims Found the Right Balance

MEMPHIS FIT

In the spring of 2019, Katie Sims, 28, and her husband made a decision that would change their lives. One year after building their dream home, they sold it, quit their jobs, and moved with their three children from Olive Branch to Hernando, Mississippi to become houseparents for Palmer Home for Children. The Sims family now resides in a home on the Christian-based nonprofit’s 150-acre campus. As full-time foster parents, Katie and her husband provide care and support for up to seven children placed with them by the organization, which has served vulnerable youth since 1895.

A SAFE SPACE Palmer Home’s Campus Care program is designed to give children ages 0 to 18 a healthy and stable family environment in which they can flourish, and witnessing that has been one of the most rewarding aspects of Katie’s job. She says, “Seeing children go from being afraid, scared, or timid because they just moved in with complete strangers to their walls coming down to where they’re laughing, they’re silly, and they want your help with things like picking out their clothes or putting on makeup, I think those moments where I can truly see that they feel safe, seen, and loved are what keep me going because I know that they are not day in and day out living on high alert…They’re able to just be a kid.” The couple’s foster care experience didn’t begin with Palmer Home, however. In 2017, Katie and her husband felt called to open their doors. She says their goal was to be a bridge for children and eventually reunite them with their loved ones. That plan temporarily changed after they received their first placement, a five-year-old in dire need of adults willing to work with him through his challenges. “He had been in the system so long that he already had termination of [parental] rights, so he was immediately available for adoption,” Katie says. After six months, the pair decided to permanently make the little one part of their family, which already consisted of two children Katie was a stepmother to. “We just knew as the months went on that there was no reason to disrupt placement and

move him because he needed to be with us, and we needed him honestly,” she says. Aside from her faith, Katie credits a large portion of her success as a foster and adoptive mother to taking the time to be trauma informed. Learning about the impact chronic stress can have on brain development and the coping skills that creates allows her to better understand and connect with children.

MAKING HERSELF A PRIORITY Though there are currently eight youngsters total in her home, it’s not cooking large meals, tackling homework, or sticking to a schedule that challenges her most as a parent to so many. Katie says that as a foster mother, it’s the emotional weight you carry for the kids that takes the biggest toll. “When I came to Palmer Home, my stress level—just due to the nature of the job—shot up and I found myself having tight muscles and that my heart was racing all the time,” she says. Previously inactive for the most part, Katie decided to try exercising as a way to mentally unwind, and it became a habit she couldn’t live without. Today, she aims to make it to the 24-hour off-campus gym she belongs to five times a week. “School has really helped with that because when they’re at school, I just carve out an hour in the morning and go. Even if we have our preschooler, there’s child care at the gym, so that also helps with giving him a change of scenery,” she says. Her fitness routine begins with 30 minutes of cardio using a spin bike, rowing machine, stair climber, or jump rope. She follows that with a half-hour session of resistance training using light weights or bands. To make sure they are both able to prioritize their health and have time to themselves, Katie and her husband often switch off watching the kids on Saturdays while the other gets in a workout. And whether she’s sweating at the gym in town or at the miniature one in her garage, making sure she’s moving her body is a constant goal for Katie.

LEADING BY EXAMPLE Another way she continues to feel and function her best is through intuitive eating. Though weight has never been an issue, Katie still needed to break free from the diet mentality and categorizing food as “good” or “bad.” She says she’s been able to make peace with food by honoring her hunger and fullness cues, practicing portion control, and limiting items that make her feel bloated and tired like dairy and gluten. When it comes to helping the children establish a healthy relationship with food, Katie is thoughtful with her words. “I’m dealing with vulnerable children that may take control of something like food because they temporarily don’t have control over big things. If I’m not very aware of that, then I can unintentionally feed into some of those coping skills that aren’t healthy.” Instead, she focuses on emphasizing balance (think chips now but a banana later) and squashing negative food and body talk.

“I think those moments where I can truly see that they feel safe, seen, and loved are what keep me going.” Katie also incorporates staying active in the kids’ everyday lives. For fun, they ride bikes or play basketball. Their outdoor adventures can even include walks to visit farm animals nearby. At the end of the day, the benefits of going on her own health journey have been multifold for Katie. She has improved her quality of life and reduced her risk of heart disease, which runs in her family. Additionally, she is thankful for the chance to show kids what self-care looks like and to have the energy, strength, and stamina to keep up with them for years to come. To learn more about Palmer Home for Children, visit Palmerhome.org and follow Palmer Home on social media. 19

MEMPHIS FIT

By Lucy Harrison Photo by Tindall Stephens

Danielle Avery with daughter Shadae, 8

MEMPHIS FIT

Wellness Is More Than Just Diet & Exercise, According to This Nurse Danielle Avery, 39, has a bigger definition of what it means to be healthy. Her idea of holistic wellness is made up of seven pillars: spiritual, mental, physical, nutritional, financial, relational, and sleep. Although Danielle eats a largely plantbased diet and exercises six days a week, she’s still focused on the big picture and says that those are only a couple of facets of her overarching approach to living well. “In the Western world, we have a misconception of what health looks like,” Danielle explains. “It’s about more than just spending an hour in the gym every day.”

FROM PERSONAL TRAINER TO NURSE PRACTITIONER Danielle has always been led by the idea of helping others. She earned her Bachelor of Science and Master of Science in Health Promotion from the University of Memphis and began her career as an aerobic instructor and personal trainer. Although she loved helping clients get physically fit, she yearned to help others on a larger scale. She went back to school for her Master of Science in Nursing in 2013 and her Doctorate of Nursing Practice in 2017, both from University of Tennessee Health Science Center.

“In the Western world, we have a misconception of what health looks like. It’s about more than just spending an hour in the gym every day.”

CARING FOR PATIENTS After working in healthcare for 10 years, Danielle is thriving in her current role as a Nurse Practitioner at Neurology Clinic here in Memphis, where she specializes in sleep medicine. She sees anywhere from eight to 10 patients per day who deal with a wide range of sleep issues, from narcolepsy to insomnia to disorders of circadian misalignment. “This is probably one of my favorite jobs,” she gushes. “I love sleep medicine because I can bring both my healthcare knowledge and my approach to living well to help my patients.” Unhealthy lifestyle habits can oftentimes result in sleep issues, and vice versa. Danielle understands that coming to a medical appointment can be intimidating, so she takes a very honest approach with her patients and isn’t afraid to speak candidly about her own wellness journey and what it takes to get started.

The Avery family’s favorite pillar of wellness to enjoy together is definitely physical fitness. They love staying active, and Danielle says that it’s important her kids know the importance of this. Her oldest daughter has always been into cheerleading, and her youngest has gotten into gymnastics. From her patients to her family, Danielle is leading by example when it comes to living not just a healthy life but one centered on true wellness. No matter where we are in our quest for wellness, Danielle reminds us to celebrate the journey and remember that no two people are the same. “Your wellness journey won’t look like mine—and that’s okay!”

“I try to live my life as an example, but we all have something to work on,” she says. “No one is perfect.” Her best advice is to choose two of the seven pillars of wellness to focus on first, and then to build up from there.

FOCUSED ON FAMILY Danielle is a wife and mother to two daughters, eight and 19, and you can bet that her approach to health affects the whole family. “When my husband and I first met, he had to get used to me working out at 5 am,” she laughs. Her early morning workouts haven’t changed, and her family respects that it’s her “me time” for the day.

MEMPHIS FIT

By Kelsey J. Lawrence Photo by Tindall Stephens

The Joys & Heartbreaks of Motherhood 22

MEMPHIS FIT

Welcoming a new child into the world is never easy, but Kim Levy-Zinn, 41, has had to face more challenges than the average parent. She gave birth to her first child in 2009, but her joy was quickly overshadowed by news from her doctor. Her son Connor was born with a rare condition called Tetralogy of Fallot, which is a combination of four different heart defects. “You just don’t think you’re going to hear something like that,” she recalls. “When the doctor was telling me he was going to require open-heart surgery, I never felt so devastated in my life.”

KIDS COME FIRST Kim’s dad made some calls around Memphis and found a renowned doctor at Le Bonheur Children’s Hospital who they trusted to do Connor’s surgery. “We actually flew out from California where we were living,” Kim says. “We came here just for my son to have Dr. Knott-Craig do his open-heart surgery.” Connor’s heart defect required a total repair, and at just 10 weeks old, he sailed through it. Although multiple surgeries are common for this condition, he hasn’t needed another and is now an active 11-year-old who plays soccer and basketball.

“It has changed my life and outlook. Things that people would take for granted, I don’t take for granted at all. It makes me so grateful for the little things in life.” However, Connor’s treatment wouldn’t be the last time Kim and her family would turn to the doctors at Le Bonheur. Two years later, she welcomed a beautiful baby girl with fiery red hair and a personality to match. She describes Abigail as walking sunshine. “She is the happiest child,” Kim says about her now nine-year-old daughter. “Anytime she enters a the room, you can’t help but notice her. She literally brings joy everywhere.”

Kim remarried two years ago, and she and her husband, David, enjoy raising their four kids together. Brock, 19, is a University of Memphis student and Riley, 17, enjoys horseback riding and joining Kim at the gym, F45 in Germantown. “We love that they play loud music there. I love the people who go there. It motivates me when I have people in there who push me in a healthy way,” she says.

However, that wasn’t the case when Abigail was younger. At six weeks, Kim noticed she wasn’t holding up her head. She wouldn’t sleep or eat and screamed around the clock. They went to countless doctors, and it wasn’t until Abigail had a sudden drop seizure that they learned what was really going on.

Exercise helps Kim work through anxiety and gives her the energy needed to keep up with all of her children. Most of all, she wants to lead by example to show them how to enjoy a healthy lifestyle. “I think it’s important that they know to be healthy, but it’s also okay to eat pizza,” she says. “It’s just all about balance.”

“I rushed her to Le Bonheur’s emergency clinic,” Kim explains. “Blood tests showed that she had Angelman syndrome.” It’s a rare neuro-genetic disorder that causes developmental delays, problems with speech, balance issues, intellectual disability, and seizures. On the other hand, many with this condition have happy personalities and friendly demeanors, often laughing and smiling.

Between taking care of her family, making time for herself, working full time, and enjoying a side hustle managing the social media—Kim admits that it isn’t always easy and grief can be triggered out of nowhere. She has to be mindful of activities and social commitments that might overstimulate her daughter, and that can be isolating.

“She’s like a little hummingbird. You know how they go from flower to flower really fast? That’s how she is in life,” says Kim. “She lives for her friends and her family. She’s the most verbal nonverbal child. She speaks in so many ways, just not with words.”

MAKING TIME FOR HERSELF

Kim Levy-Zinn with son Conner, 11 and daughter Abigail, 9

Being strong and healthy for her family is important because her daughter will need her help for the rest of her life. “I have to be her [Abigail’s] voice because she doesn’t have one. If I don’t speak up for her, who will?”

Kim’s kids are her top priority, but over the past few years, she has made more space for her own self care. “I focused on my kids being happy and put myself on the back burner,” she says. “I have to take care of myself in order to be able to take care of other people.”

But Kim prides herself on the fact that she has never let her kids’ diagnoses define their lives. “I think it’s hugely important to stay positive. It’s helped me help other moms with the same diagnoses later on.” Kim says she gets that positive outlook from her daughter. “I think we could all learn something from Abigail. I think we can learn to let things go, to have unconditional love, and not sweat the small stuff. We just need to enjoy life.”

A DV E R TO R I A L

A Quarter Century of 360° Care

Our practice offered more than just routine exams and delivering babies and evolved to include Dr. Heather Donato. In 2003, we added aesthetic services to our practice, realizing that women who liked the way they looked felt better and were more motivated to take care of their health. Our McDonald Murrmann Center for Laser and Aesthetics also includes the Center for Body Contouring, which services both women and men with tumescent liposuction, EMSCULPT NEO fat burning and muscle toning, and EMTONE targeted cellulite treatment.

Our goal was, and still is, to improve women as they age. It is all about quality of life, and quality of life does not end at middle age. Hormone imbalance and bio-identical hormone replacement was and still is a large aspect of our practice for the same reason. Through the years, we have continued to expand and grow our clinics with new advancements in technology that help enhance and improve overall well-being. Advancements in mammography image technology has improved and increased ability to detect breast cancer at the earliest possible moments in its development. Noninvasive skincare and body contouring techniques make it easier to regain and restore confidence, and we have seen vaginal rejuvenation and incontinence solutions. New hormone therapy treatments such as pellets and bioidentical hormone therapy have a tremendous impact on improving overall well-being.

Empowering women (and now their significant others) and their quality of life is our top priority. We believe proactive health instead of retroactive medicine is the key to longevity and a healthy life. We added advanced testing and treatments for nutrition, hormones, sexual dysfunction, healthy lifestyles, genetic testing, IV therapy, personalized obstetrics, and in-office 3-D mammography to our menu of services, along with medical grade supplements and pellets for both women and men. Happy anniversary to McDonald Murrmann Center for Wellness and Health 360° for 25 great years of promoting longevity and healthy lifestyles! 7205 Wolf River Blvd., Suite #150, Germantown mmcwh360.com • 901.752.4000

Twenty-five years ago, Dr. McDonald and I started our new all-female OB-GYN practice, the new McDonald Murrmann Women’s Clinic. Back then, this very same magazine covered the opening and reported that we were “focusing on the health and wellness of our women patients” and offering “a more personalized practice.” Although we’ve become McDonald Murrmann Center for Wellness and Health 360°, our mission hasn’t changed.

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FOOD+NUTRITION By Cara Greenstein

Crab Benedict with Heirloom Tomatoes

It’s time for brunch. I tasked myself with a challenge to reimagine this Southern tradition without the heavy grits or hollandaise. Don’t get me wrong—those ingredients are incomparable in many instances. But, in my opinion, nothing beats the benedict with heirloom green tomato and lump crab. Tip: I bake my eggs in the oven for a crowd, and it prevents hostess stress time and time again.

Prep Time: 25 minutes | Makes 8 servings

Ingredients: q 8 buttermilk biscuits or English muffins, halved q 2 green tomatoes, sliced horizontally q 8 large eggs q 1 cup jumbo lump crab meat, chilled q 1 handful assorted cherry tomatoes, coarsely chopped for garnish q S ea salt + pepper q B asil leaves, for garnish

Directions: Preheat oven to 375 degrees. Spray a muffin tin with cooking spray, and add one tablespoon of water to eight muffin cups. Carefully crack an egg into each cup. Bake for 12-15 minutes, until whites are set yet yolks are still runny. Remove from oven and immediately transfer poached eggs to a plate to prevent further cooking. Place a slice of green tomato on the bottom half of a warm buttermilk biscuit. Top with a poached egg and a generous topping of jumbo lump crab. To garnish, stud the serving plate with cherry heirloom tomatoes and a basil leaf. Sprinkle sea salt and pepper. Serve immediately.

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.

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FOOD+NUTRITION By Emilee Hudsmith

Garden Frittata This simple and easy recipe is a great way to surprise Mom with a homemade brunch. You can swap out the vegetables for whatever is growing fresh in your garden or what you pick up from the farmers market. Even better, you can make it ahead and enjoy it all week for breakfast.

Prep Time: 1 hour | Makes 8 Servings

Ingredients: q 8 eggs q 1 cup Italian blend cheese q 1 cup fresh spinach leaves q 3 radishes, thinly sliced q 1 cup purple cabbage, thinly sliced q 1 /2 medium zucchini, thinly sliced q 1 /2 yellow squash, thinly sliced q 1 /2 cup tomatoes q 1 red bell pepper, chopped q ½ cup milk (or non-dairy alternative) q 1 tsp garlic butter seasoning q 1 Tbsp Greek seasoning q 1 /2 Tbsp pepper q P inch of salt

Directions: Preheat oven to 350 degrees. Mix all the vegetables in a bowl and set aside. In a separate bowl, whisk the eggs and milk until combined. Add in the cheese, garlic butter seasoning, Greek seasoning, and pepper. Give it another stir. Grease a 13” round baking dish. Put in the vegetables, and then pour the egg mixture on top. Let it bake for about 40–45 minutes until it sets.

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

Calling All Kettlebell Enthusiasts!

Looking for your new favorite workout? Over at 901 Kettlebell Club, we believe the Kettlebell is the ultimate gym-in-a-handle (aka all you need is ONE Kettlebell to train the whole body). Robin Morris and Nikki Veit are two certified Kettlebell instructors ready to inspire, educate and empower Memphis! With over 15 years of combined experience in coaching, Robin and Nikki believe that Kettlebells are for every BODY and are the most effective tool to increase strength, burn fat and build a seriously strong core! Every class is designed with you in mind, no matter your experience level. Our job as coaches is to provide a fun and educational environment where you are invited to challenge yourself and get strong AF! Follow us on Instagram @901kettlebellclub for updates, email us at 901kettlebellclub@gmail.com for questions and check out our upcoming workshop on May 22nd to build your Kettlebell skills (details below).

Join us Saturdays in Overton Park! 9:15-10:15am | $15/person Wondering if Kettlebell training is for you? Check out our workshop on May 22nd!

901kettlebellclub.com

FOOD+NUTRITION By Kristi Edwards, MS, RDN, LDN

Get the Right Nutrients for You and Your Baby If you are pregnant or thinking about becoming pregnant, read through the following information to discover which nutrients are most important for a healthy pregnancy.

DHA

Folic Acid

Choline

DHA is a specific type of omega-3 fatty acid, and it is especially important in pregnancy, as it is essential for fetal brain and eye development. Sources of DHA include low mercury fish (such as salmon and herring) and eggs (specifically egg yolks). During pregnancy, it is recommended that consumption of fish be limited to twice weekly. For those who do not consume fish (or eat it rarely), Algae Omega by Nordic Naturals is just one supplement that provides both DHA and EPA (another type of omega-3 fatty acid). Consider companies that require thirdparty testing to ensure label accuracy and overall quality. Pregnant women should aim for a minimum of 200 mg of DHA per day from food and/or supplements.1 It is recommended that the supplementation you are considering be discussed with your doctor.

Folate (also known as vitamin B9) refers to the naturally-occurring form of the vitamin, and folic acid is found in fortified foods and many dietary supplements. When a woman is pregnant, her folate needs are higher than normal, and it can be difficult to meet these demands through diet alone. Supplementing with 400 mg daily2 of folic acid (from supplements, fortified foods, or both) can help in meeting the total recommended intake of 600 mg daily while pregnant. Sources of folate include spinach, black-eyed peas, asparagus, rice, avocado, broccoli, and oranges. Adequate intake of folate and/or folic acid reduces the risk for neural tube defects.

Choline is another nutrient that helps to reduce the risk for neural tube defects. In general, we need choline to help regulate memory, mood, and muscle control. Choline is found in egg yolk, chicken, beef, soybeans, potatoes, and quinoa. It is recommended that pregnant women consume 450 mg daily.3

Sources:

1 Tempest, Megan. Ensuring the Health of Expectant Mother and Baby. Today’s Dietitian. 2011 December. Available at: https://www.todaysdietitian.com/ newarchives/121311p30.shtml. Accessed April 2021.

3. Choline: Fact Sheet for Health Professionals. National Institutes of Health. 2021 March. Available at: https://ods.od.nih.gov/factsheets/Choline-HealthProfessional/. Accessed April 2021.

2. Ward, Elizabeth. Prime the Body for Pregnancy – Preconception Care and Nutrition for Moms-to-Be. Today’s Dietitian. 2008 December. Available at: https:// www.todaysdietitian.com/newarchives/120108p26.shtml. Accessed April 2021.

4. Cruz, Lupe. How Hydration During Pregnancy Can Help You and Your Baby. Intermountain Healthcare. 2017 July. Available at: https://intermountainhealthcare. org/blogs/topics/live-well/2017/07/how-hydration-during-pregnancy-can-benefityou-and-your-baby/. Accessed April 2021

FOOD+NUTRITION

Choosing a Prenatal Vitamin Some things to look for in a prenatal vitamin include 350–450 mg choline, L-5-MTHF (the universally metabolized and biologically active form of folate), methylcobalamin (a highly bioavailable form of vitamin B12), vitamin D, and iron. Consider your pre-pregnancy iron levels before deciding on the right prenatal vitamin for you, as the amount of iron in prenatal vitamins vary. With pregnancy, a woman’s daily iron needs increase from 18 mg to 27 mg. Take a look at the vitamin A provided in prenatal supplements as well. The majority should be from beta-carotene, not vitamin A acetate, retinol, or palmitate. This is because an excess of the preformed variety of vitamin A may increase the chances of birth defects.2 A prenatal vitamin can help prevent certain nutrient deficiencies, but it is important to consume healthful, balanced meals full of nutrients and fiber

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Balance and Variety Balance and variety are the keys to adequate nutrition during pregnancy. While pregnancy does require more calories, having these calories come from nutrient-rich sources, like fruits, vegetables, whole grains, and protein, will allow for an overall healthier pregnancy. A variety of foods will provide a variety of nutrients that can help prevent certain birth defects as well as reduce pregnancy symptoms, like nausea and constipation. Aim to consume a balance of fiber, protein, and healthy fat at each meal and snack. This won’t always look perfect, but the more frequently balanced meals are consumed, the greater the likelihood of adequate consumption of a variety of nutrients the body needs. Remember, fiber comes from fruits, vegetables, whole grains, nuts and seeds, and legumes. Protein can be from animal sources like eggs, fish, chicken, and turkey. Plant foods such as beans, nuts, whole grains, and soybeans also provide protein. Healthy fat sources include walnuts, salmon, herring, eggs, avocado, chia seeds, and ground flaxseed. Lastly, hydration during pregnancy is important for forming amniotic fluid, building new tissue, and increasing energy. A minimum of 8–12 cups per day is recommended.4 If you have further questions or would like more guidance on eating healthy during pregnancy, reach out to Kristi Edwards and Erin Dragutsky of 901 Nutrition, LLC., by emailing 901nutrition@gmail.com.

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.

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

A Dietician’s Advice for Living With PCOS Polycystic Ovary Syndrome, or PCOS, is one of the most common endocrine disorders in females. Women with PCOS experience hormonal imbalances, which can lead to reproductive, metabolic, and psychological consequences. PCOS affects overall health, fertility, appearance, and metabolism. Managing PCOS is complex, and the best treatment is supported by a multidisciplinary team focused on addressing your specific symptoms and concerns.

A Challenging Diagnosis PCOS is a syndrome, which is defined as “a condition characterized by a group of symptoms that consistently occur together,” as opposed to a disease with distinguishing signs and symptoms with a defined cause, process, and treatment. In contrast to a disease, the direct cause of symptoms related to syndromes is not necessarily understood. The wide range of symptoms associated with PCOS has led to confusion and controversy surrounding diagnosis. Major health organizations around the world tend to disagree on how to best confirm whether or not a person has PCOS. While some women experience many of the telltale signs, others may have only two or three symptoms. Current international guidelines called the Rotterdam Criteria state that a woman may have PCOS with two out of three major symptoms: high androgen levels, polycystic ovaries, or irregular menstrual cycles. Diagnosis also requires ruling out other potential medical conditions that cause similar symptoms.

Generalized Recommendations, Distinct Experiences No single cause or defined cure for PCOS has been identified. Though women who experience PCOS have unique sets of symptoms, the same general recommendations tend to be provided across the board: lose weight (or don’t gain weight), restrict carbohydrates, and exercise. Due to the distinct experiences of women with PCOS, guidance for managing it cannot come from an instructional pamphlet or Google search. Instead, an individualized approach that supports the whole person—physically, mentally, emotionally, socially—is crucial.

Starting Afresh with Managing PCOS It may be time for a different approach to PCOS management, and we have some suggestions for next steps…

Stop dieting. Many women with PCOS feel their diagnosis sentences them to a lifetime of dieting. At Memphis Nutrition Group, we believe life doesn’t have to be this way and that dieting inevitably backfires with PCOS management. Studies clearly show that diets don’t work and can lead to disordered eating behaviors. Binge eating is a common and protective biological response to intensified cravings due to restriction. Sadly, approximately 86% of individuals with PCOS present with a subclinical eating disorder. Low-calorie dieting increases cortisol, which is linked to insulin resistance and weight gain. Weight cycling or yo-yo dieting is also connected to higher insulin levels, testosterone, cholesterol, and blood pressure. In other words, dieting can worsen the symptoms of PCOS.

Put the scale away. The scale connects us to a number and disconnects us from our bodies. With weight at center stage, it can be easy to lose sight of how we feel. Putting the scale away allows the focus to shift to life-enhancing behaviors and away from weight loss at any cost. Stop tracking your weight and ignoring your quality of life! You are the expert of your body. By putting concerns about weight on the back burner, you can reconnect and say “hello” to PCOS symptoms, allowing them to signal areas that may need more focused attention.

Focus on adding, not subtracting. Effective management of PCOS centers around working with your body…not against it. Rather than subtracting carbohydrates or obsessing about decreasing the number on the scale, focus on adding joyful movement, adequate sleep, and self care. Managing PCOS may mean ensuring you’re eating enough, being strategic with nutrition timing and protein planning, or incorporating supplements to enhance health and improve symptoms. 32

FOOD+NUTRITION

Registered Dietitians: Valuable Members of the Multidisciplinary Team Since diet and lifestyle are the primary treatments for PCOS along with medication, Registered Dietitians play an important role in helping women with PCOS optimize their health and quality of life. The dietitians at Memphis Nutrition Group support women in reconnecting with their bodies, becoming their own best advocates, and living a fulfilling life despite PCOS.

PCOS Symptoms Common symptoms may include, but are not limited to: • Insulin resistance

• Headaches

• Irregular or absent periods

• Sleep problems

• Infertility

• Pelvic pain

• Pregnancy complications

• Weight gain

• E xcess hair growth on face and body

• Fatigue

• Acne

• Alopecia (hair loss from head)

• Mood changes

• Darkening of skin

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

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A DV E R TO R I A L

A Lucrative Career in Massage Therapy Begins with the Tennessee School of Massage: A Memphis Pioneer RAISING THE BAR: THE TENNESSEE SCHOOL OF MASSAGE DIFFERENCE When Cissie and David Pryor opened the Tennessee School of Massage (TSOM), more than thirty-one years ago, they were only imagining the level of success they’d have. What began as a joint business venture, as massage therapy students in the midst of a fairytale romance, quickly blossomed into a sustainable business deeply woven into the fabric of Memphis, TN. In fact, TSOM has become the oldest, singled- owned massage therapy program in the state of Tennessee. And what’s behind that longevity? Well, according to David Pryor, it all comes down to great training, where art meets science. “The world of massage therapy has grown significantly over the last thirty years. Although today there are quite a few good therapists in the community, it’s getting harder to find really great ones who know the material and the “Art” of massage. They know the science, the anatomy, the academics, but the art of massage was never taught. We provide our students with a hands-on program that encompasses both sides of the coin. Our students are highly sought after and are widely recognized for having that ‘special touch.’” A CAREER IN MASSAGE THERAPY OFFERS STABILITY Over the years, the massage industry has grown into a well-respected and lucrative industry. According to the United States Department of Labor, 2018 Bureau of Labor Statistics data, there were 159,800 massage therapist employed across the U.S. It is also estimated there will be a 22% employment increase over the next decade, “as more healthcare providers understand the benefits of massage, with these services becoming part of treatment plans.” With an average annual salary of $41,420, it’s clear to see why massage therapy remains a prominent career path of choice. TSOM also offers a competitive edge for its students by offering both theoretical and practical education—all under one roof. Students can gain the scientific expertise needed to be successful while experiencing hands-on clinical exposure— bringing the concept of art and science full circle. “By having our practice and school all in the same building, I think that’s what sets us apart,” said Pryor. “Other programs have a student clinic and

the students never get a real sense of their real immediate monetary value. They leave school knowing that whatever massage they have been providing has been done at a drastically reduced price and they’re not sure what to charge for their work. We arm our students with the skills to command top-dollar, helping them to launch their careers much faster.” EDUCATIONAL REQUIREMENTS, PROGRAM COMMITMENTS AND COSTS The road to a career in massage therapy begins with a solid education. In Tennessee, students must obtain a minimum of 500 hours of instruction from an approved school and pass the Federation of State Massage Therapy Board’s (FSMTB) Massage & Bodywork Licensing Examination (MBLEx). A robust program will cover massage application, pathology, kinesiology, law, ethics, body systems and anatomy and physiology. Another advantage of the massage therapy career track is that most students can complete the program in approximately a year or less. Additionally, the full cost of tuition can range between $8,000 to $14,500 (depending on the program). With the national average tuition of an undergraduate degree ringing in at just about $35,000, most students appreciate obtaining a marketable skill, at a fraction of the cost and at a fourth of the time. And leaving school with no

debt is a real bonus in these days of overwhelming student loans. LIMITLESS CAREER OPTIONS Once a student has earned the title of, Licensed Massage Therapist (LMT), they will find a number of career options at their disposal. LMTs work in chiropractic offices, day spas, on cruise lines, with professional sports teams, in hospitals and resorts. Many students have used a career in massage therapy as a platform to either start their own private practice or as a segue into physical therapy programs (which have been traditionally challenging to enter without some prior knowledge of the industry and practical experience). In short, the options are endless. READY TO TAKE THE NEXT STEP? If you’ve been interested in learning more about the industry or have a knack for giving great massages, then a career as a massage therapist may be the solution you’ve been seeking. At the Tennessee School of Massage, you’ll appreciate small class sizes and individual attention, an array of class options (with day and evening availability) and convenient payment plans. Call 901.843.2706 to learn more and discover how the principles of holistic care can create a meaningful and worthwhile profession with unsurpassed stability.

https://www.bls.gov/ooh/healthcare/massage-therapists.htm https://www.massage-exam.com/tennessee-massage.php https://www.studentdebtrelief.us/news/average-cost-of-college-2018/ The TennesseeSchool of Massage is authorized by the Tennessee Higher Education Commission (THEC). This authorization must be renewed each year and is based on an evaluation by minimum standards concerning quality of education, ethical business practices, health and safety, and fiscal responsibility. The TennesseeSchool of Massage is approved by The Tennessee Department of Veterans Affairs to provide veteran training. The TennesseeSchool of Massage is approved by the Tennessee Department of Vocational Rehabilitation to provide vocational rehabilitation training.

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FITNE SS

WORKOUT OF THE MONTH Wondering if Kettlebell training is right for you? Over at 901 Kettlebell Club, we believe the Kettlebell is the ultimate gym-in-a-handle (aka all you need is ONE Kettlebell to get in a full body workout). Kettlebells can be used by all bodies and can accomplish strength training, core work and cardio all in one! We design every workout with you in mind, no matter your experience or skill level. Our job as coaches is to make the workout fit you, not the other way around. Check out the workout below to get a taste of what we do every week.

For this workout, you only need ONE Kettlebell and 10 minutes to get it done!

Goblet Press

THE GOAL

Goblet Squat

Set a timer for 10 minutes and complete AMRAP (as many rounds as possible) OR

x10 Kettlebell 2-Hand Swings

Complete 3 rounds total, resting 30s between each movement

PRESS Stand tall and brace your core, back and glutes while holding the Kettlebell at your chest. Press directly overhead and lock out the elbows at the top. Pull the bell down safely and repeat!

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FITNE SS

SQUAT Start in a standing position with the Kettlebell at your chest. Squat down by bending your knees to their fullest extent while keeping your chest held high and your spine neutral. (Make sure your heels stay glued to the ground during the movement). Pause for a moment at the bottom of your squat and then push the ground away with your legs to stand up, repeat!

SWINGS Set up with the bell on the ground and your feet slightly wider than hip-width apart. Grab the handle and tilt the bell toward you, loading your weight into your heels, glutes and hamstrings. Pull the bell high between your legs (as though you are aiming to touch the bell to your butt)—this is called “the hike”. To swing the bell forward, snap your hips forward and stand tall by squeezing your glutes like you are in a standing plank. DO NOT pull the bell up with your arms, rather use your hips to generate power and find the float at the top of each swing.

Keep your shoulders and neck relaxed, but maintain tension in your core, back and hips throughout!

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YMCA MEMBERSHIP BENEFITS: No contracts. Ask staff about our 30-day cancellation policy FREE unlimited group exercise classes, water exercise and indoor cycling FREE access to indoor and/or outdoor pools FREE child-watch (while you work out)

at ymcamemphis.org

ymcamemphis.org 11 area locations 37

WEEKEND WARRIOR Photo by Tindall Stephens

Kathleen Glass Burk, Runner 33, Commercial Insurance Producer at Kemmons Wilson Insurance Group, Board Member for Memphis in May, President of Insurers of Memphis, Tennessee Chair of Society of International Business Fellows, Board Member for TN Women in Insurance, Founder of The Hope Promise

MOST MEMORABLE RUN: I remember the first race I ran with my late father when I was young…I wanted to walk the last mile because I had the worst side stitch and my mind was racing with negativity. He told me to breathe in and breathe out, to overcome the pain and push on, and the victory on the other side of the finish line will feel amazing. I learned so much in that moment that’s applied throughout my life. He had a paperweight that I keep on my desk at work that reminds me to keep going and to push harder—to be comfortable with being uncomfortable. It says, “If you aren’t the lead dog, the view never changes.” The race always hurts. Expect to hurt. You don’t train so it doesn’t hurt. You train so that you can tolerate it. And I still apply that today.

SPEED BUMP: Overtraining. I think

WHY I GOT INVOLVED WITH GREAT AMERICAN RIVER RUN: I was a jazz vocalist in college, and music has always been a huge part of my life. That’s one of the reasons I’m so passionate about Memphis in May and choose to be on the board. Being from a family of runners, GARR incorporates the energy, passion, and sights of Memphis. What a fun way to end such an iconic month and to highlight our beautiful downtown that Memphis has worked so hard at reviving.

WHO’S CHEERING ME ON: My fiancé Heiskell Weatherford is running with me. My six-year-old son Payton is determined to run too, but I think this year he may be a cheerleader. 38

to get the adrenaline pumping!

every runner goes through it. You get addicted—the adrenaline rush, the perseverance, the success…then your knees ache and your blood sugar plummets. I’ve learned that you have to listen to your body.

HOW I’M CELEBRATING: I’m

PROUDEST MOMENT: When I broke

RACE DAY MUST-HAVE: Great music

choosing to do the 5K race because I want to be able to follow friends after to cheer them on! I’m going to try to PR so I can swing around and run with friends to encourage them at the end like my dad did with me. Even though it seems like a solo sport, the camaraderie amongst runners is something to experience.

RUNNING: I travel a ton for work but also for pleasure. You can take running with you everywhere! It’s great for seeing the world in a different view by exploring on foot. All you have to pack are a good pair of running shoes and the right clothes for the weather.

a 6-minute mile pace.

MY INSPIRATION: My father, who passed away from cancer, always pushed wellness and being active, which I believed helped him survive longer than the doctors expected. This is the body God blessed me with, and it’s my job to take care of it. I also run for mental wellness. We went through a huge tragedy when we lost my sister in ’98. Coping is a hard technique to learn. When I get out and run, my mind clears. I look outside myself and see the world differently.

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WEEKEND WARRIOR Photo by Tindall Stephens

David E. McKinney, Runner 39, Vice President of Government & Community Relations and Customer Satisfaction at AutoZone, Board Member for Memphis in May, YMCA Metro Memphis Board of Directors, New Memphis Institute Board of Governors, Habitat for Humanity Advisory Council, University of Memphis Fogelman College of Business and Economics Advisory Council, and Tennessee Governor’s Council for Judicial Appointments.

WHY I GOT INVOLVED WITH GREAT AMERICAN RIVER RUN: As a Memphis in May Board Member, I’m extremely excited about us having an in-person race and supporting the team’s hard work in organizing such a wonderful and safe event. I’m also looking forward to completing my first half marathon. It’s an added bonus that the race takes place along one of the most scenic parts of the area.

HOW I TRAINED: I began by just walking, about 3 to 4 times a week for a month. I then progressed to a combination of walking and jogging. After a few months of walking and jogging, I transitioned to primarily jogging about 20 to 25 miles every week.

RACE DAY MUST-HAVE: Hoka running shoes WHO’S CHEERING ME ON: My wife, Dr. Shanea McKinney, and our son, Gethers

COURSE HIGHLIGHT: I’m most looking forward to the stretch of the race along Riverside Drive. You simply cannot beat the views of the mighty Mississippi River and Tom Lee Park.

HOW I’M CELEBRATING: With friends and family, likely around my Big Green Egg cooker.

BIG WIN: I’ve lost over 45 pounds since November 1, 2020, when I started running.

MOST MEMORABLE RUN: The very first time that I jogged over 6 miles, which was only a few months ago.

MY INSPIRATION: Being able to keep up with our 4-year-old son, Gethers.

BUCKET LIST: Finishing the St. Jude Half Marathon VICE: Snacking after 8 pm FAVE JAM SONG: Flashlight by Parliament MOTTO: Pray as if everything depends on the Lord, work as if everything depends on you. 40

CLINICAL RESEARCH STUDIES

Do you have: • UTIs • Hot Flashes • Endometriosis • or Stress Urinary Incontinence? Are you interested in: • Contraception • or STI prevention? We are conducting paid clinical trials. CALL US TODAY AT (901) 623-2585 OR VISIT MRCOFMEMPHIS.COM

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

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

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

For more information, call 901.255.7149 or visit neurologyclinic.org

EVENTS

2021 5K MAP

GET READY FOR RACE DAY!

MEMPHIS IN MAY INTERNATIONAL FESTIVAL

Whether you’re running or watching— be prepared for Saturday, May 29. 2021 5K MAP

DOWNTOWN RIVERFRONT | MEMPHIS, TN

MEMPHIS IN MAY INTERNATIONAL FESTIVAL

COURSE DOWNTOWN RIVERFRONT | MEMPHIS, TN

10K / 5K Split

2021 HALF MARATHON MAP

HALF

MEMPHIS IN MAY INTERNATIONAL FESTIVAL

MARATHON COURSE

DOWNTOWN RIVERFRONT | MEMPHIS, TN

Half Marathon / 10K Split

2021 10K MAP

10K

MEMPHIS IN MAY INTERNATIONAL FESTIVAL

COURSE

DOWNTOWN RIVERFRONT | MEMPHIS, TN

Half Marathon / 10K Split

Half-10K / 5K Split

10K / 5K Split

STAY SAFE OUT THERE! 42

• Stay 6 feet apart from others • Wear a mask • Bring water to stay hydrated.

• Keep yourself covered from the sun with a hat, sunglasses, sunscreen, and clothes that cover. • Pack a healthy snack, like fruit, that’s hydrating and provides energy.

HERNANDO FARMERS MARKET

SATURDAYS ON THE TOWN SQUARE MAY–OCTOBER from 8 AM–1 PM With more than 70 vendors, the market is a place to shop and a place to gather.

It is truly a fresh, local experience.

Save the Date!

C H R I S T M AS M A R K E T | N OV E M B E R 1 3

662.429.9092

SATURDAY, MAY 29, 2021 | MEMORIAL DAY WEEKEND | DOWNTOWN MEMPHIS

RUN. FOR REAL!

BEST POST-RACE PARTY EVER! CASH PRIZES PLUS KING AND QUEEN OF THE HILL

13.1 10K

EXCITING COURSE ENTERTAINMENT: • BEALE STREET START AND FINISH • FIREWORKS BLIND MISSISSIPPI MORRIS • DJMADFX • GRIZZ GIRLS POST RACE FOOD AND BEER • AND MUCH MORE! register now at memphisinmay.org 43

COACH’S CORNER By Morgan Stritzinger, RYT

Everything You Need to Know About Prenatal Yoga Whether it’s from friends, family, a pregnancy book, or doctors, expecting moms are often encouraged to try prenatal yoga. Find out if it’s a good fit for you.

When Should I Start? You can start taking prenatal yoga classes as soon as you find out that you are expecting. Consider starting a meditation practice during your first trimester if you are experiencing symptoms such as nausea or low energy. Apps like Mind the Bump offer free guided meditations for new and expecting moms. As your energy increases with your second trimester, it is a great time to start a physical yoga practice. Prenatal yoga classes support the mental and physical changes that you are experiencing. Your teacher will guide you through a class that is safe for both you and your baby. Attend in-person or Zoom classes through local yoga studios, or find a variety of free classes on YouTube.

What Can I Expect From a Prenatal Yoga Class? Prenatal yoga supports mothers through the magical experience of growing a baby. You don’t need to be an experienced yogi or athlete to take prenatal yoga classes. Prenatal yoga is gentle, low impact, and suitable for all experience levels. Prenatal yoga classes use props such as blankets, bolsters, and blocks to support your body and your growing bump. Your class will include a mix of seated and standing postures, guided breathing, stretching, and relaxation. You will learn breathing exercises that teach you to relax through discomfort, and how to use those exercises during your labor and delivery. Another benefit of prenatal yoga is the opportunity to meet a community of women and connect with other expecting mothers. 44

What Is the Difference Between Regular Yoga and Prenatal Yoga? Regular yoga classes include a wide variety of movements such as core work and bellydown postures, which are not recommended for pregnant women. In a regular yoga class, your yoga teacher may or may not know how to modify the practice for expecting mothers. Prenatal yoga teachers are trained to teach classes that are safe for pregnant women. Regular yoga classes include poses that strengthen and stretch you. Prenatal classes are strategically sequenced to strengthen the muscle groups used in childbirth and to ease pregnancy side effects like back and lower body pain. Prenatal classes avoid postures that may cause strain on you or your baby, such as deep twists or inversions.

Breathing exercises, known in Sanskrit as pranayama, are taught in many yoga classes. Regular yoga classes teach a variety of breathing exercises; however, not all are recommended for pregnant women. If you take regular yoga classes, do not take part in any breathing exercises that instruct you to hold your breath. Prenatal yoga classes teach breathing and meditation techniques to empower your birth experience. You learn how to loosen and relax into your body when you feel pain, rather than tightening up and resisting. Always use caution and your best judgment when trying new breathing exercises. If you feel light-headed or dizzy, return to normal breathing.

COACH’S CORNER

What Are the Benefits of Prenatal Yoga? There are many benefits for both your mind and body. • Reduces stress and anxiety • Improves sleep • Increases muscle strength and flexibility • P rovides relief from pregnancy symptoms such as lower back pain, nausea, and stiffness

FOOD

To Fit Your

HEALTHY

Lifestyle

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

• Encourages connection with your baby • Prepares you for labor and delivery Like all forms of exercise, it is important to pace yourself and start slow. Begin your prenatal yoga journey by taking one to two classes per week. As you become more comfortable in your yoga practice, consider increasing the frequency. Drink plenty of water before and after class to remain hydrated. Consult your doctor before participating in prenatal yoga or any form of exercise while pregnant.

Morgan Stritzinger is a registered yoga teacher, who completed her training in 2016. She began yoga to cope with anxiety and fell in love with the practice. Join her classes at Downtown Yoga Memphis every Tuesday at 5:30 pm and Grind City Brewery on Thursdays at 5:30 pm. Check out her blog at Findingmyom.com or connect on Instagram @FindingMyOm.

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COACH’S CORNER Photo by Tindall Stephens

TRAINER SPOTLIGHT

Audrey Rucker 36, Personal Trainer and Group Fitness Instructor How much do you have to work out to maintain your fitness? There is no magic number. However much time you can make to prioritize feeling your best is the right answer. When you have limited time, you tend to understand quality over quantity of exercise. Most Overlooked Body Part: The transverse abdominis (TVA). This is the deepest layer of abdominal muscles that wraps around your internal organs like a corset. It stabilizes your spine, lower back, and other core musculature. I learned more about it after researching how to heal after childbirth. It’s extremely important to learn how to strengthen and reengage the TVA, especially for women postpartum, as weakness can cause low back pain, improper pelvic rotation, and a bulging abdominal wall—to name a few. If you could only have one piece of equipment what would it be? A kettlebell. I started using them quite recently, but I absolutely love the versatility and constant challenge they provide. Favorite body part you like to train: Arms and back. Nothing makes you feel more like a superhero than a good arm pumping. My Fitness Idol: Ashley Keller. I discovered her free postnatal workouts on YouTube after having my first child. I started following her on Instagram and later purchased her 12-week postnatal program after child #2. I was immediately impressed by her extensive training knowledge, humble attitude, and deep care for seeing women and mothers be their best. Not to mention, she is a World Champion Half IRONMAN Triathlete, West Point grad, strong woman in Christ, military wife, mother of three (soon to be four), and just an all around badass who runs her own fitness business.

Family: Husband Ben Rucker and two kids (ages 4 and 1.5) Where you can workout with me: I’m a personal trainer, small group trainer, and cardio kickboxing instructor at The Kroc Center. My Fave Workout: Climbing—hands down. I hate to even call it a workout. It’s more like an art form that brings profound joy to your soul and makes you forget all your worries. I’m so thankful for rock climbing gyms like Memphis Rox, making indoor climbing more affordable and accessible to everyone. Biggest Fitness Myth: Women need to workout to stay thin, and not to be strong.

Biggest Nutrition Myth: You have to eat a bunch of food with weird names, spend a fortune on supplements, or never feel satisfied in order to eat healthy. Eat real food as much as you can and allow yourself a few treats.

Go-To Snack: An apple and almonds or a banana and nut butter. Or whatever my kid wanted but later threw on the ground. Always in My Fridge: Yogurt and applesauce My Diet: I do my best mostly to eat a variety of fresh fruits and veggies, legumes, nuts, whole grains, and most meats and dairy products. I savor the rich and sweet in moderation. But sometimes a girl has to make sacrifices—you know, take one for the team and eat that whole tub of ice cream before her husband and kids do.

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

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WHERE TO FIND US! DOWNTOWN/ MIDTOWN

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

Library Café Evergreen Yoga Center Café Eclectic Memphis Rox

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

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

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

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

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

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

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

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

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

HORN LAKE CVS Pharmacy Super Drugs

HERNANDO Hernando City Hall

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

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

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

MARION Big John’s Shake Shack Marion Library Marion Marketplace

HAPPY PLACE :

anywhere together

HAPPY PLACE :

my kayak

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

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

ORTHOSOUTH.ORG ORTHOSOUTH.ORG

Memphis Health+Fitness Magazine May 2021

Articles inside

Trainer Spotlight: Audrey Rucker

Everything You Need to Know About Prenatal Yoga

Weekend Warrior: David E. McKinney, Runner

Weekend Warrior: Kathleen Glass Burk, Runner

Garden Frittata

The Joys & Heartbreaks of Motherhood

Gifts For Mom That Keep On Giving

A Dietician’s Advice for Living With PCOS

Fitness, Family & Fostering: How Katie Sims Found the Right Balance

Midwifery: Myth Vs. Fact

Running After Joint Replacement

How the Pandemic Has Shaped Our Vision

Wellness Is More Than Just Diet & Exercise, According to This Nurse

Crab Benedict with Heirloom Tomatoes

Get the Right Nutrients for You and Your Baby

FIT NEWS