Memphis Health+Fitness Magazine May 2022 by Memphis Health+Fitness

INSPIRING ACTIVE LIFESTYLES SINCE 1996

MAY 2022

Women's a a

Issue

WELCOME TO THE CLUB

Anneliese

Szatkowski Brings Beauty to the Mid-South

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TOP 5

PLASTIC SURGERY QUESTIONS

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ANNELIESE SZATKOWSKI Photographer: Amber Garrison – Fitography Files | IG: @fitographyfiles Hair/Makeup: Kimberly Yasmine | IG: @Kimberlyyasminemakeup

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12 Top 5 Plastic Surgery Questions Answered 24 Anneliese Szatkowski Brings New Micropigmentation and Medical Spa to Cordova 38 Bourbon BBQ Sliders

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26 Years and Running Strong Publisher Amy Goode amygfitness@comcast.net 901.218.4993 CONSULTANTS Advertising & Marketing Amy Goode 901.218.4993 Editor in Chief Angelique Nihen Contributing Writers Lucy Harrison Kelsey Lawrence Alexandra McCray Shlomit Ovadia Colleen May

38 LIVING WELL

14 A New Approach to Women’s Health 16 Your Pelvic Floor: A Timeline 18 Fibroid Treatments for Easier Periods 20 Clinical Psychologist Weighs in on a Balance of Healthy Mind and Body

MEMPHIS FIT

28 Fit Mom: Allison Gurley, Determination over Motivation

30 Clinical Psychologist, Dr. Lashaunda Massey on Mental Health

32 Shannan McWaters, Genetic Testing Leads to A Stronger Mind & Body

34 Fibroids No More, Rosha Williams back 4

to her Active Lifestyle

Graphic Design Brian Williams Digital Designer Jeremy Crooks

FOOD+ NUTRITION

40 Cucumber Dill Quinoa Salad 42 Greek Inspired Lamb Sliders 44 Mother’s Day Brunch Fruit Tart 46 Foods to Eat During Pregnancy 48 Tips for Food Allergies

IN EVERY ISSUE

10 Fit News: Open Water Swim

Social Media Editor Zoë Kirchoff Photographers Tindall Stephens Sam Sikes 648 Riverside #421 • Memphis, Tennessee 38103 Send articles and photos to amy@memphishealthandfitness.com H+F reserves the right to edit all materials for clarity, space availability and suitability for publication. First copy free, additional copies $1. Mailed subscriptions: $25 per year. Back issues, $5. Memphis Health + Fitness Magazine does not knowingly accept false or misleading advertising or editorial content, nor does Publisher assume any responsibility should such advertising or editorial appear. Readers are encouraged to notify Publisher when they suspect false advertising. All rights reserved. Copyright © 2022.

Clinics Return To Shelby Farms

Weekend Warriors: – Torey Roberts – Dr. Thomas Ratliff

54 Trainer Spotlight:

Julian Williams, Zumba Teacher

at the Kroc Center of Memphis

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Amy Goode |

Publisher

Amy is passionate about growing the health and fitness community, as she’s done for the last 26 years. Along with triathlons, cycling tours, and road/trail races, she’s marked off several bucket list marathons in Chicago and New York City. When not working out, she is always looking for the best cheat meal.

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

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.

Angelique Nihen |

Editor

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

Jeremy Crooks |

Digital Designer

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

Shlomit Ovadia |

Contributing Writer

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

Morgan Stritzinger |

Contributing Writer

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

Kelsey Lawrence |

Contributing Writer

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

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FIT NEWS Photo by Dale Sanford

Open Water Swim Clinics Return to Shelby Farms Park Shelby Farms Park is preparing for the second year of Open Water Swim Clinics. These sessions are open to a wide range of skill levels: swimmers who are training for their first-ever triathlon to swim endurance athletes to those training for the upcoming Ironman, St. Jude IRONMAN 70.3 Memphis. Two, one-hour swim clinics will be offered on select Sundays throughout the summer. Athletes can sign-up online for individual sessions for $15 or for one of several season pass options. To check availability and to sign up, visit Shelbyfarmspark.org/seasonal-happenings. One Sunday of each month, a clinic will be held with coaches to help train athletes. The clinics are open to those who want to gain tips, advice, and training from professional swim and triathlon coaches. With low visibility in the lake, this clinic offers a great opportunity to grow an athlete’s confidence and comfort level to increase their ability to swim safely and continuously in open water and during a race/triathlon.

This year, Shelby Farms Park will host a kickoff party on Sunday, June 5 for open water swims with vendors, yoga, food trucks, and music. The course will be located in a new area this year at the Hyde Lake Boathouse, near the First Horizon Foundation Visitor Center, with options for beginner and advanced courses. This location provides accessibility in and out of the water with ease. There are also opportunities to volunteer at the swim clinics. Safety volunteers on land or in kayaks will monitor the athletes as they swim. Visit Shelbyfarmspark.org/volunteer for more information on ways to be involved. The Open Water Swim Clinics and additional coach-guided clinics are made possible with support from Dale Sanford (BPC Performance), Pam Routh (PR Event Management), and Kemp Conrad (Commercial Advisors). For more information contact the Shelby Farms Park Events Team at events@shelbyfarmspark.org or 901.222.7280.

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LIVING WELL By Nicholas Leonardi, D.O.

TOP 5 Most Pressing Plastic Surgery Questions Do breast implants have to be changed out after 10 years? Unlike many parts on your car, you do not need your implants replaced every 10 years. However, for those that research the subject online, many sources have historically recommended replacing silicone or saline breast implants every 10 years. So where did this magic number come from? Ten years after an initial cosmetic breast augmentation, roughly 1 out of 5 patients need some sort of revision procedure. That means 20% of patients need another operation due to excess scarring of the implant capsule (capsular contracture), ruptured implant, or implant malposition (pocket stretch). An issue requiring revision that is related to the implant itself is a reasonable indication to exchange the implants. Many people also use that opportunity to increase or decrease the volume of their implants or pursue a breast lift to address normal breast aging. On the contrary, 80% of the patients are doing fine at 10 years. The “10-year rule” was based on some older data with implants that had a thinner shell and more liquid inner gel. We now have 5th8th generation gummy bear implants and these newer implants appear sturdier than the implants previously studied. Implants used for breast reconstruction differ. Because of radiation and thinner breast skin after mastectomy, implants for breast reconstruction tend to have a higher percentage that requires exchanging every 10 years. I always tell patients, “If it ain’t broke, don’t fix it.” Many of the routine breast surveillance imaging techniques like a

mammogram, ultrasound, and MRI can easily identify a ruptured implant. If something seems abnormal, consult your Plastic Surgeon or Breast Surgeon. If a ruptured implant (gel or saline) is identified, there is no need to panic. It will cause your body no harm and can easily be replaced or removed at your convenience. So the bottom line is, with proper monitoring (self-exams, physician exams, and routine breast cancer screening), you don’t need to automatically replace your implants every 10 years.

Can fat grow back after liposuction? Liposuction is a popular procedure that instantly removes unwanted body fat in isolated areas of the body to create an improved silhouette. While there are several different liposuction techniques commonly used today, all variations focus on the goal of removing fat cells from a targeted area of the body or stubborn pockets of fat. One of the more common questions I get as a Plastic Surgeon is will the fat come back or show up somewhere else on my body. Liposuction permanently removes fat. But, it is possible for fat to return after liposuction if you gain weight following the procedure. Similar to a water balloon filled with a little water or a lot of water, we have a fixed number of fat cells that swell when filled with more lipid (gain weight) or shrink when filled with less lipid (weight loss). Even if a patient has minor weight gain after liposuction, the overall improved body shape provided by a liposuction procedure will still be visible as treated body areas have fewer fat cells compared to surrounding areas. The exception to this rule is in cases of considerable weight gain (i.e. 10% of their

body weight). In this case, new fat cells can develop in all areas of the body, including treated areas. However, since new fat cell creation typically occurs in an even manner throughout the body, fat often accumulates less in treated areas compared to untreated areas. Thus many liposuction patients who gain considerable post-procedure weight tend to still look better than if they did not undergo liposuction. These principles also apply to fat grafting procedures like the Brazilian Buttock Lift in which the body is sculpted and the buttock augmented with living fat cells. Since the fat has been more ideally distributed surgically, the results tend to grow or shrink with the patient, but in a well-proportioned manner.

Can a tummy tuck be used for weight loss? Both liposuction and tummy tuck (abdominoplasty) are frequently combined procedures, but neither is a weight loss procedure in combination or alone. These procedures are used to improve the shape and appearance of the abdomen and address issues like excess skin of the abdominal wall or stretched abdominal wall muscles (rectus diastasis) as a result of pregnancy or weight fluctuations. The amount of tissue removed averages around 4-5 pounds, often less. There is no significant research to support weight loss as a result of having a tummy tuck. Furthermore, when used for this purpose, not only are patients disappointed but they also put themselves at significant risk for complications, like wound healing issues and other adverse outcomes. Each surgeon has his or her own criteria when assessing if someone is a suitable candidate for a tummy tuck and if a surgeon suggests that it is not in your better interest, heed their advice.

Dr. Nicholas Leonardi is a dual board-certified Plastic and Reconstructive Surgeon at the Plastic Surgery Group of Memphis. His practice has a broad scope with a focus on breast and body contouring, skin cancer reconstruction, and breast reconstruction.

LIVING WELL

What is involved in a “Mommy Makeover”? The goal of a mommy makeover is to restore the shape and appearance of a woman’s body after childbearing. Many women notice changes in their bodies post-pregnancy and breastfeeding, most commonly in the breasts, abdomen, waist, genitalia, and buttocks. Despite hard work, diet, and exercise, many of these changes cannot be fixed without a scalpel. There are many techniques used to perform a mommy makeover, which is often performed as a singlestage procedure. Typically, most people think of a breast contouring procedure in combination with abdominoplasty. However, a mommy makeover can be any combination of breast augmentation, breast lift, tummy tuck, buttock augment, labiaplasty, and liposuction. Even Botox or fillers for tired moms can be part of the makeover!

What is the fastest-growing procedure you are seeing? Over the last several years, the “growing” trend has been the Brazilian Buttock Lift. Kardashian, Jenner, Minaj, Beyonce…. the list of prominent posteriors goes on and on. In an era of smartphones, social media, and Instagram influencers, this procedure has taken off as the fast-growing area of cosmetic surgery, especially amongst millennials. While individual preferences and cultural ideologies play a role in the perceived ideal buttock size and shape, a general trend has been a shift in what most people consider the ideal hip to waist ratio favoring a narrower waist and fuller buttock. However, it is important to note that this procedure should be customized to the individual. Many of my patients simply want to fill out lax skin and improve projection and contour irregularities rather than excessive fullness, which can be easily accomplished. This can also be performed on a patient with very limited fat reserves or a fuller figure. Much of the procedure is based on 360-degree liposuction, which sculpts and frames the buttocks, improving their appearance before the fat is even added. Unfortunately, with any rapidly growing area of cosmetic surgery, there are always those looking for a cheap alternative, which has caused this to be the top procedure for cosmetic tourism. In my own practice, I have managed many devastating and disfiguring complications that patients have experienced, traveling abroad or even domestically, by having their procedure performed by a non-plastic surgeon. Remember to always have any cosmetic procedure performed by a Board-Certified Plastic Surgeon to whom you will have access for your follow-up care! For more information or for a consultation, visit Memphisplasticsurgery.com or call 901.761.9030. 13

LIVING WELL By Shlomit Ovadia

A New Approach to Women’s Health Gynecologists are the number one doctor women see which puts them at the forefront of care. They have the unique opportunity to recognize issues and steer people in the right direction. OBGYNs are more than just a pap smear and pelvic exam; now, they can look at blood work, thyroid, hormone replacement, weight loss, nutrition, and anything that improves women’s quality of life. Her whole-system integrative approach to health looks at all systems, influences, and imbalances that might contribute to overall gynecological health. She finds that involving women in the discussion enables them to participate in their own health and choose which solutions best fit their needs. The idea is to treat preventively instead of reactively so that patients are not fated to predisposed circumstances. Generally in medicine, conditions are not pre-diagnosed or pre-treated to get women on the right track. Susan aims to change this through her practice.

Integration of Services Hormone balancing is about quality of life, and so MMCWH360’s comprehensive blood work panels address those slight discrepancies that often get written off by other doctors. Using individualized treatment plans with pellets (a bio-identical way of replacing hormones) Susan’s work changes health outlooks. Susan’s work empowers women by restoring their prior quality of life and gives them the option to keep it going for as long as they want.

McDonald Murrmann Center for Wellness and Health 360 proves to women that you can have your cake and eat it, too. The integrative gynecology office is on a mission to improve longevity and extend quality of life, and they are not shy about bringing patients into the conversation. Business superwoman and MMCWH Co-founder Dr. Susan G. Murrmann explains how, it was during her time as President of the American Heart Association when she first discovered the need to involve gynecologists in recognizing heart disease in women, instead of allowing it to be written off as anxiety. After doing a fellowship in functional medicine and anti-aging, Susan began seeing how a more 360 approach that involved comprehensive health testing was needed. 14

Another form of bio-hacking is done with peptides. These are naturally-occurring short chain amino acids, which stimulate the normal functions in the body that decrease with age, or have lost optimal function—such as bone healing, satiety and fullness cues, and growth hormone. When these modalities are combined with healthy habit coaching, patients are able to enjoy growing older. Quality of physical activity and sexual life does not need to stop with older age. Hormones, topical creams, and low-risk genital procedures can play a large role in that. Aesthetics matter. Susan believes that when patients like what they see externally, they are more likely to take better care of their internal health. For this reason, her office also offers aesthetic gynecology such as labiaplasty, rejuvenation procedures, Botox, weight-loss supplements, and other services, so that women can look and feel their best. To learn more or to make an appointment, visit Mmcwh360.com or call 901.752.4000.

LIVING WELL By Amy Moses, PT, DPT, OMT

Your Pelvic Floor: A Timeline What pelvic floor health looks like across the lifespan is wildly different from person to person, but one thing is consistent: change. Through each segment of our life, we owe it to ourselves to understand the true standards for pelvic floor health, not only so we can recognize when issues arise in order to seek help, but also, to incorporate a truly healthy and stable pelvic floor into our daily activities and lifestyle.

Pediatric In children, pelvic health revolves around healthy bowel and bladder issues. Constipation alone can cause and contribute to long-term pelvic floor issues by impacting bladder symptoms such as delayed bedwetting, urinary urgency and incontinence into the school-age years, recurrent UTIs, even rectal prolapse and bowel leakage. Any one of these issues can impact how a child sees themself as they are also learning to navigate social aspects of their early years.

Pre-teen and Teenage years For many of our young teens, we are seeing an increase in period pain, low back pain, and postural issues. For many of these young girls, medication is offered as a method to reduce intense period cramping, when simply learning breathing techniques and pelvic floor lengthening and retraining can decrease the amount of cramping, pain, and limitations that often accompany this time of the month. More and more teens are missing school, sporting events/practices, and social events because of period-related issues. The psychological impact can also affect confidence and self-esteem.

Athletes Across the board, improving pelvic floor strength, coordination, and stability can be a gamechanger for almost any sport, activity, or workout regimen. The pelvic floor is often trained to “strengthen” and “contract,” when lengthening work and coordination training can

Amy Moses, PT, DPT, OMT is the co-founder and co-owner of MOJO Pelvic Health in Memphis. To learn more about pelvic health, visit www.MOJOph.com or on social media @mojopelvichealth on Instagram and Facebook. To contact Amy, please email amy@MOJOph.com.

LIVING WELL

improve performance and precision. The pelvic floor is just like any other muscle group in the body. It requires a full range of motion for the joints in the hip and spine, full ability to contract AND relax, and coordination, strength, and endurance to do its job well.

Fertility A little-known aspect of pelvic health is the impact of the pelvic musculature system on both female and male fertility. The pelvic floor houses vital organs responsible for reproduction and blood flow, oxygen, and nerve flow that are all key to supporting these organs both structurally and viscerally. When there is restricted blood flow due to tightness or improper breath or movement patterns, this can impact how much blood the ovaries or the testes can receive, or even impact the angle of the cervix or uterus. Restoring balance and ease to the muscles and structures is key for fertility.

Pregnancy and Postpartum

Perimenopause, Menopause, and beyond

For anyone who goes through a pregnancy, it’s important to recognize the amount of change that occurs in the body throughout the nine months of pregnancy. We tend to take for granted that the body is daily, miraculously, changing and adapting to increased blood flow, weight gain and shifts, a center of gravity displacement, and hormonal changes that impact our joints, ligaments, and muscular coordination. Birth itself is massive stretching of tissues, muscles, organ contraction, and/or major abdominal surgery. The magnitude of this event deserves to be recognized and honored with care, attention, and support. This will impact long-term health and wellness every time, and pelvic PT should be provided for every pregnancy and postpartum term.

For most women, the changes that accompany menopause are processed as an ending, when in fact, the same muscles, tissues, and structures that we have hopefully been monitoring, assessing, and treating prior, can still learn to adapt, change, strengthen, and lubricate just like any other muscle group that we continue to workout, utilize, and care for after menopause. Helping the pelvic floor to thrive while addressing any issues that arise during these years not only helps with symptoms but elongates a higher quality of life. The pelvic floor provides postural support, balance, hip stability, organ support and vitality, bladder and bowel control, and sexual function for both men and women. Our pelvic health changes and adapts at each age and stage, as should the way we care for it.

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LIVING WELL By Pallavi Khanna, MD, OB/GYN, FACOG

Getting the right treatment for fibroids can mean easier menstrual cycles Both are safe, effective options, but do not guarantee a permanent cure. “There is a chance of fibroids growing back as long as the patient is having a cycle,” Dr. Khanna explained. The only way to prevent fibroids is a hysterectomy, or removal of the uterus. “A hysterectomy can be a good option for women who aren’t planning to have children in the future,” Dr. Khanna said. “For women who do want to get pregnant, we discuss the other options.” For women who want to get pregnant in the near future, a myomectomy may be the best choice.

Heavy, painful periods might be due to a common condition called fibroids – and talking to your gynecologist openly about your symptoms and reproductive goals is key to proper care.

The birth control pill, hormonal IUDs, and birth control injections that are given every three months can all help. Patients might also take medication to shrink the fibroids and further control bleeding.

Regional One Health’s Pallavi Khanna, MD, OB/GYN, FACOG said fibroids are abnormal, non-cancerous growths in the wall of the uterus. They are usually diagnosed via a pelvic exam and transvaginal ultrasound.

When fibroids are causing pressure, medical management might not provide sufficient relief. “When fibroids are larger, they can put pressure on the bladder or bowel, causing urinary symptoms or issues like constipation or diarrhea,” Dr. Khanna said. “To decrease the pressure, you need treatment to work sooner, which means surgery or interventional radiology.”

“About 70-80 percent of reproductive-age women have fibroids,” Dr. Khanna said. “Not all of them have symptoms, but when fibroids are causing problems, they need to be taken care of. We look at several factors to determine the best treatment: your symptoms, the size of your fibroids, and your reproductive plans.” For patients with smaller fibroids causing heavy bleeding, she starts with medical management. 18

Interventional radiologists can perform an embolization to block the blood supply to the fibroids, causing them to stop growing or even shrink. Other patients opt for a myomectomy, a minimally invasive surgical procedure to remove fibroids.

Embolization can alter the blood supply to the uterus, creating potential problems for pregnancy. On the other hand, statistics show patients who have a myomectomy have a good chance of getting pregnant within a year after the procedure. Age also plays into the decision. Because fibroids are less problematic after a woman is done having her cycle, Dr. Khanna said some women who are near menopause can avoid surgery since their symptoms will ease when they enter menopause. However, she stressed, women should not wait if their symptoms put them at risk for anemia and related heart issues. “The important thing is to consult your doctor,” she said. “We talk to patients openly about these factors to help them make an educated decision that improves their current and future health.” Dr. Khanna sees patients at Regional One Health’s East Campus, 6555 Quince Road. For an appointment, call 901.515.3100.

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LIVING WELL By Dr. LaShaunda P. Massey, Clinical Psychologist

A Delicate Balance of Health, Mind, and Body In a world full of fads and filters, it is increasingly more difficult to rely on answers to the question, “What do you do to stay in shape?” Even when reliable answers exist, the average woman who is working every day, raising children, supporting a spouse, and/or caregiving for an aging parent questions when is there time for meal prepping, working out, or cooking well-balanced meals? One key component often missed in the quest to be fit is the interplay between mental health and physical health. A healthy mindset and effective emotional regulation are essential to sustain true health. How relevant is the mind-body connection? Let’s highlight that there are mental illnesses identified as eating disorders. Similarly, disorders such as anxiety and depression negatively impact one’s sense of self including beliefs about personal ability and appearance. There are stress-related conditions that arise from trying to “do it all” and emotional distress from being overwhelmed, feeling like a failure, or not being good enough. These mental and emotional pressures make it even more difficult to engage in and maintain activities for healthy living. It is essential to look at mindset as a foundational component to being fit and healthy.

Truth in Action

Sharing truth in action to maintain fitness is paramount. Not all desired physical outcomes are achieved by only completing dedicated gym workouts daily. Consultation with your healthcare provider may determine whether other interventions are appropriate to help you meet fitness goals. We should be transparent regarding ALL of our health strategies to promote what is healthy physically and mentally. People you admire for their healthy appearance may take a supplement or have completed surgery to assist in setting, obtaining, and

maintaining fitness goals. There is no shame in accessing appropriate interventions and aids. When we are armed with such truth in action, we can develop more realistic thoughts and expectations about what can be accomplished physically.

Standards vs. Strategies Commitment to comparison hinders a healthy mindset towards personal fitness. Challenge beliefs in a “standard of beauty” to compare yourself to and instead adopt “options for beauty.” Looking at social media influencers, Hollywood celebrities, or friends and family should only help build your appearance preferences. As you identify options for fitness and beauty, you can develop strategies for achieving those options that fit your personal life, health history, and available resources. This creates a mindset of self-acceptance and personal accountability often not achieved when you continuously beat yourself up for not achieving an externally derived standard. And don’t go it alone! Consider having a mental health professional on

board to assist with developing appropriate thought control and emotional regulation strategies.

Fitness as a Feeling It is important to broaden your concept of fitness! Fitness is more than how you look, it’s also about how you feel, physically and mentally. Do you feel winded after a flight of stairs? Are you exhausted after a day’s work? Are you overwhelmed and just want to scream? My personal trainer stated, “Everyone is worried about having a flat stomach and big butt when they should be focused on how healthy their heart is.” When we approach fitness as a feeling, it creates the path to a more holistic understanding of self and health and better control over the strategies you employ. The focus shifts from simply presenting a look to engaging in a quality of life that you take pride in creating. Then fitness changes from a struggle or fight to a way of life that is enjoyable and uplifting. For more information or to make an appointment, call 901.682.4930 or visit Drlpmassey.com.

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What is LightStim LED by Erica Jancelewicz RN, BSN

LightStim LED (Light Emitting Diodes) AKA “Red Light” or “Photobiomodulation” Therapy offers many therapeutic uses and is supported in more than 200 scientific articles and journals. LightStim’s Multiwave patented technology simultaneously emits multiple wavelengths (colors) of light. This combo of red light and infrared light work together to stimulate an increase in blood circulation and reduction of inflammation. LightStim is the first light therapy device to receive FDA clearance for temporary relief of muscle and joint pain, arthritic stiffness (by decreasing inflammation throughout the entire body), muscle soreness, and increased blood flow, which is the body’s natural way of aiding the healing process by bringing oxygen and nutrients to the area of pain.

How does LightStim Therapy work? LightStim works through Photobiomodulation Photo (Light) bio (Life) modulation (Change).

– A ccelerate wound healing, reduce bruising, redness and swelling

Our body (just like plants) contain “chromophores” which literally absorb light. Four wavelengths containing Red Light & Infrared Light total 72 LEDs … These include

– Prevent cell damage by free radicals

• Amber 605nm • Red 630nm • Red 660nm • Infrared 855nm These lights feed the cells of the body the exact wavelengths of light needed to: 1. C onvert to ATP (adenosine triphosphate) the fuel that cells use to “do their Job” 2. S timulate the release of Nitric Oxide, which increases the amount of ATP 3. S top the process of free radical production This “Perfect Trifecta” reverses the entire degenerative process of “natural aging”.

Benefits of LightStim

Glomedmemphis.com IG @ glo.medicalaesthetics

– Improves Post Virus Fatigue & Fog – D ecrease exercise induced muscle fatigue – I mprove post-exercise recovery and promote muscle regeneration – R elease endorphins to inhibit pain and overall well-being – I mproves skin texture and appearance by building Collagen and Elastin

LightStim Works synergistically with other therapies including – C ustomized IV Therapy Supplementation (Glutathione, Tri-Immune Booster, B-12) – Post Laser Healing

What does it cost & how will I feel after? We charge $100 for three (40 minute) sessions or $40 for an individual session. Patients report feeling rejuvenated immediately after, improving with each additional session.

Erica Jancelewicz RN, BSN (@avantgardeinjector), has over two decades of Nursing experience, including critical care, preoperative, flight nursing, and recovery room management. She found her true passion in Medical Aesthetic Nursing several years ago! An empathetic and dedicated provider, Erica prides herself on highly individualized care and will stop at nothing to help you achieve your goals! Erica is skilled in multiple modalities including Toxin injections, Dermal Fillers, Microneedling, IPL, Chemical Peels, Medical-Grade Skincare, PRP/PRFM injections for hair restoration and Morpheus8 Laser. Erica is in charge of the Wellness Division at Glo Medical Aesthetics, overseeing modalities and protocols including IV hydration & supplement therapy, LightStim Therapy and Women’s Wellness using ThermiVA device. Erica embraces wellness in her personal life by eating organic and regularly running, lifting weights and playing Tennis.

Call 901.552.3461 and schedule your Wellness Consult with Erica RN, BSN at Glo Medical Aesthetics

MEMPHIS FIT

By Alexandra McCray Photo by Amber Garrison

MEMPHIS FIT

WELCOME TO THE CLUB: Anneliese Szatkowski Brings a New Micropigmentation and Medical Aesthetics Practice to the Memphis Area Given that Anneliese Szatkowski is a former professional model who’s graced the runways of Paris Fashion Week and designers like Stella McCartney and Tommy Hilfiger, it’s hard to believe she too has suffered from insecurities like the rest of us. However, twelve years ago, the wife and mother of two (Mila – 16 and Luciana – 13) had not one, but two things bothering her. “I had those thin, ’90s brows that I thought really aged my face,” she says. When Anneliese told others her plan to remedy the problem, they thought she’d lost it. Micropigmentation, a procedure for semipermanent makeup, hadn’t quite caught on then the way it has now. “People thought I was crazy because I had to go to Tampa to get it done,” Anneliese explains. “It was a fairly new procedure.” The results were incredible. The service gave Anneliese the “fluffy, youthful” brows she’d hoped to have and sparked something inside of her. “It transformed my entire upper face. And I was like, ‘Wow, I would love to do this for people.’”

HELLO, CLUB BEAUTY Fast forward to 2021, and that dream became a reality when she and Alice Yang-Miller, a registered nurse and experienced medical researcher, co-founded and opened Club Beauty in Cordova. The micropigmentation and medical aesthetics practice offers in-demand treatments and injectables such as microneedling, dermaplaning, Botox, dermal fillers, and more.

“I had those thin, ’90s brows that I thought really aged my face.”

Given the dramatic effect they can have on facial appearance, eyebrows are by far the most requested area for micropigmentation by Club Beauty clients. While microblading is a popular choice these days for semipermanent eyebrow makeup, Anneliese believes micropigmentation is a far better option. She says, “Microblading uses a razor blade to make tiny cuts in the skin, and they rub pigment into the cuts. Micropigment uses a sterile needle to directly implant pigment into the dermis. This method is not only more precise, but it also lasts much longer and is less traumatic to the skin.” Micropigmentation clients need touchups every two to three years, but since the procedure causes less scar tissue buildup, the skin retains a softer look and feel. Plus, Anneliese says, “Micropigment colors have smaller pigment particles that are less likely to change color over the years, and not to mention, are more closely regulated by the FDA and less saturated than traditional tattoo ink.” At Club Beauty, clients can also turn to micropigmentation for semipermanent eyeliner on their upper and lower eyelids and to receive what Anneliese calls their “lip blush.” The light lip pigment is a soft, natural color that won’t interfere with wearing lipstick or colored lip gloss. “It will not counteract the colors or make you look too made up,” says Anneliese.

FROM LAB PARTNERS TO BUSINESS PARTNERS During their lab days, while studying nursing at Union University in the early 2010s, Anneliese shared with Alice her desire to open a medical aesthetics practice one day. The two re-connected in 2019 and used the downtime provided by the pandemic to lay the groundwork for Club Beauty, quietly acquiring numerous advanced certifications along the way. Since opening the practice last year, Anneliese says the response has been overwhelmingly positive. She notes that she’s thrilled to be able to bring micropigmentation to Memphis and is surprised it’s still unfamiliar to many people. In the future, Club Beauty plans to offer hairline micropigmentation for men and women suffering from hair loss and areola micropigmentation for those who’ve had breast surgery. 25

MEMPHIS FIT

PREPARING FOR A MICROPIGMENTATION PROCEDURE Before making an appointment, review this list of need-to-knows from Club Beauty founder/owner Anneliese Szatkowski. • T alk to your doctor first if you take thyroid medication or blood thinners. • I f you’re on Accutane, wait until you’ve finished your course to consider micropigmentation. • B efore your procedure, you’ll need to avoid anything that could thin your blood and make you more likely to bleed, including over-thecounter products such as Advil (ibuprofen) and supplements like vitamin E. • Y ou’ll also need to stay out of the sun and avoid tanning before and after the procedure. • B e sure to clear your schedule for the seven days following the procedure to give your skin time to heal. Swimming and situations that can induce heavy sweating should be avoided. For more information, call 901.619.8758 or visit Clubbeauty901.com. IG: Clubbeauty_901 • FB: Clubbeauty901

Pictured: Alice Yang-Miller and Anneliese Szatkowski

LIP BLUSH

HAIR STROKE BROW

SHADED/POWDER BROW

Specialists in the face, body, and breasts

Club Pilates East Memphis

Club Pilates Collierville

Phillip Langsdon MD face & nose

Club Pilates Memphis-Lakeland

Roberto Lachica MD EAST MEMPHIS

breast & body

(901) 646-5054 6300 Poplar Ave., Ste. 103 Memphis TN 38119

Carol H Langsdon RNP

COLLIERVILLE (901) 255-0606 3660 S. Houston Levee Rd., #108 Collierville TN 38017 MEMPHIS-LAKELAND (901) 586-8352 9915 Hwy 64, Suite 106 Memphis, TN 38002

Lock In Your Free Intro Class

SCAN HERE!

The Langsdon Clinic | 7499 Poplar Pike Germantown, TN 38138 | 901-755-6465 | www.drlangsdon.com 27

MEMPHIS FIT

By Colleen May Photo by Tindall Stephens

MEMPHIS FIT

Determination Over Motivation Allison Gurley, 33, doesn’t wait for motivation to come around. Instead, she lets her determination lead the way. The real estate agent, fitness enthusiast, and mom of three says these days she’s never felt better, attributing it to daily workouts and fueling her body with the right foods. But more than anything, she wants to prove to her little ones that taking care of yourself is never selfish. “I want to show them that if you can invest in yourself, your body, and your health, you can subsequently show up better for the people that you love,” she adds. “And I want them to know that being strong is cool…being a strong girl is a cool thing.” Fitness has always played an important role in Allison’s life, but it wasn’t until her first pregnancy that she decided to ramp up her routine. “I really wanted a natural childbirth…but I wanted to make sure I was in good shape and was healthy to facilitate that,” she says. Allison started incorporating low-impact circuit training exercises with a particular focus on working the lower body. She was able to deliver all three of her children naturally and claims to have had quick and easy recoveries with each one.

Combatting boredom is one of Allison’s specialties. “I try to keep my mind and body guessing,” she says. Some days, she’ll utilize the weight room at GAC for functional strength training, and perhaps even follow it with some meditation in the sauna room. Other days, she’ll try out one of the many group fitness classes offered. This past year, Allison has also started attending Hot Yoga Plus for some much-needed stretch and detox sessions. “That’s also been very transformative in my fitness,” she says. “Being forced into stillness, and being forced to focus on your body and your breathing is so crucial.” When time allows, Allison would eventually like to go through Yoga Teacher Training at HYP to receive her certification and dive deeper into the ancient history of the practice. She’d also like to compete in an endurance race in the near future. “As a mom, there’s never a convenient time,” Allison says. “Of course, I’m tired…[but] I tell myself constantly, especially when I’m working out, that I’m strong and I’m capable. I say those same things to my girls, so hopefully, some of it’s rubbing off.” Germantown Athletic Club offers multiple membership options to fit every schedule. Membership benefits include access to all club amenities, licensed child care, in-person and virtual group fit classes, guest passes, and more. For more information, call 901.757.7370 or visit Germantownathleticclub.org. To learn more about Hot Yoga Plus and the various yoga classes offered, visit Hotyogaplus.com.

Today, Allison continues to prioritize her health and wellness at Germantown Athletic Club. As a realtor, her schedule is constantly changing, but with GAC’s newly renovated 2500+ square foot Child Care facility, she’s able to bring her kids along and still squeeze in a workout.

“It’s very motivating for me to show up for myself and subsequently show up for them.”

MEMPHIS FIT

By Shlomit Ovadia Photo by Tindall Stephens

MEMPHIS FIT

Mental Health the Massey Way

linical Psychologist, Minister, Educator, and Motivational Speaker, Dr. Lashaunda Poindexter Massey is on a mission to heal the world, one person at a time. With her kind energy and resounding voice, Dr. Massey empowers people to reflect on, and take ownership of, every emotion, habit, lifestyle, and limiting thought, on a journey rerouted to the road of selfactualization.

Mental Health Social Media Trends: Yay or Nay? Social media is awareness at level 1. However, we want to move beyond that to an action-oriented place. Using these platforms, how can we go deeper and encourage those with mental illness to seek professional guidance?

The False Pretense of Success and Achievement Part of the challenge is that people tend to use these as life-wellness markers. We want to shift the focus so that successes are not mistaken for identity, and are instead seen as exemplifications of being a good samaritan and person.

Just because You Can Carry it Doesn’t Mean it isn’t Heavy By pushing through adversities to “just get it done,” we are not recognizing the emotional wear and tear that’s taking a toll on our bodies, which over time can accumulate and break down a person. Part of my practice is building healthy management tools so that people can learn to carry those loads in a more sustainable way.

Interconnected: Mental and Physical We exercise to maintain our physical health. Likewise, we should incorporate active rest time for our mental health. This is not limited to sleep and can include non-urgent activities such as Sudoku. Similarly, just as people eat clean to optimize their physical wellbeing, so too, we should practice emotional hygiene by expressing our feelings productively, and not stifle them.

Exercise, Sans Guilt Create the intention to exercise, but also give yourself the grace to not always show up. Creating too stringent of a regimen devoid of flexibility can quickly deteriorate into a disencouraging downhill battle. I personally enjoy using exercise as an opportunity to bond with family. My husband Eric and I like going on neighborhood bike rides and swimming together with our two sons.

Perspective Shift When I found myself at home more often during the pandemic, my cooking journey really blossomed. I started taking pride in feeding my family healthy and nutritious meals instead of viewing it as a chore.

Learnin’ and Burnin’: Not Mutually Exclusive With mental health, it’s largely about bringing to the table all the ways you find authenticity and meaning, and so we look at people as a whole, inclusive of these elements. If someone understands the world through the lens of spirituality, yet cannot address it in the clinical workspace, then that person becomes limited in how they process information and move through life. I welcome clients to be candid and learn how to utilize all their beliefs within this realm of care.

For more information, visit Drlpmassey.com or call 901.682.4930.

MEMPHIS FIT

By Shlomit Ovadia Photo by Christen Jones

MEMPHIS FIT

STRONG BODY, STRONGER MIND Shannan McWaters is truly a testament to the strength and grit of the human spirit. As a highly active person, movement has always been Shannan’s outlet of choice. In a series of events that transpired over nearly a decade, Shannan was forced to navigate life’s challenges without always having access to this tool, while fighting her way back to physical wellness. The former cheerleader played competitive state sectionals and nationals USTA tennis for ten years until she tore her ACL in 2013 and couldn’t make a comeback, despite several replacement and revision surgeries. Instead, the go-getter began frequenting the Orange Theory gym in Germantown, six days a week, at 5:30 a.m. As a realtor, Shannan is quite hands-on, and so in 2018, when she was moving furniture to stage a sale home, the mom of three (Maisen – 23, Tate – 21, and Billy – 10), ruptured a disk in her neck and had to undergo cervical spine surgery. The resulting procedure and debilitating pain put Shannan into a 2.5 year-long exercise sabbatical.

As someone who gains mental clarity from exercise, Shannan recalls this being one of “the darkest, weakest place[s] of [her] life.” In 2020, a fully-recovered Shannan tore her ACL and MCL, and fractured her knee while trying to perform an old cheerleading move for one of her eccentric real estate videos. However, that did not stop the newlydivorced powerhouse in 2021 from co-founding The Firm, a Memphis-based real estate company. “Those eight months were the hardest, most beautiful months of my life.” During that same time, Shannan discovered she had the PALB2 gene mutation, which put her at an 80% risk for triple-negative breast and ovarian cancers. So, in January 2022, Shannan underwent a double mastectomy with immediate reconstruction, as well as a full hysterectomy shortly thereafter. As you may have learned, McWaters is not easily discouraged.

Together with private trainer Daavon Grayson of Body by Daavon in Cordova, Shannan began a three-month strength and weight training regimen, eating clean, eliminating alcohol, and increasing supplement intake. “If my body is out, my mind is out. If my body is strong, my mind will always be stronger.” She credits her quick recovery to this, having returned to work two weeks postsurgery, the events of which would normally keep someone down for much longer. “It wasn’t my mentally strongest time, but I just did it.” Shannan refuses to stop; she holds steadfast an unwavering determination to figure things out, and a belief that she can do it. Whatever area of life it is, Shannon always puts in 100%. “I’m extra in every single area of my life, pedal to the medal, and exercise is a big part of that.”

MEMPHIS FIT

By Shlomit Ovadia Photo by Sam Sikes

Fibroids No More Her mother, aunt, sister, and niece all suffered from fibroids, Rosha Williams knew the stakes were against her when it came to predisposed family medical conditions. When she first recognized the unmistakable symptoms of cramping, weight gain, bloating, pelvic pain, and heavy blood flow, Rosha knew she had to act quickly. Fibroids are non-cancerous growths that live in and around the uterus, and grow larger via nourishment from adjoining veins, causing debilitating discomfort if untreated. Treatment options have been traditionally scant, leaving many women to suffer in silence. For her, the hysterectomy option was not up for debate. The invasive procedure would have left her on bed rest for at least six weeks, something the mother of three couldn’t afford to do.

MEMPHIS FIT

To explore more options, Rosha was referred to Dr. Cohen at Vascular Interventional Physicians where she learned she was an ideal candidate for Uterine Fibroid Embolization (UFE). UFE is a new type of treatment where a small catheter-like device is inserted into a wrist vein, cutting off blood supply to the fibroids, so that they shrink and are released through menstrual discharge.

“Dr. Cohen is a good person first, and a good doctor second.”

Rather than insist on UFE, Dr. Cohen encouraged Rosha to take her time in choosing, leaving her with his business card. Any time Rosha emailed him with questions, Dr. Cohen promptly responded to talk her through any questions, concerns, or fears she had. She credits him with having given her the confidence and mindset to reach her decision.

On the day of the procedure, Dr. Cohen asked Rosha what music she liked to hear, and she responded with Michael Jackson. The 80s pop tunes drifted Rosha into what seemed like a few seconds of shuteye, leaving her to wonder when they would start.

In the two months from Rosha’s initial consultation to procedure day, Dr. Cohen’s office ran all the tests, updating her on every factor, possible side effect, and outcome, so that Rosha felt fully prepared for the entire experience. Nothing came as a surprise and no nerves were involved.

Dr. Cohen answered with a laugh, “We’re already done. Your prescriptions are waiting for you at the pharmacy.”

Within just a few days, Rosha was back to resuming her regular life, something the healthcare worker appreciated as someone who is constantly on her feet. “I can go swimming, walking, take long drives, and don’t have to plan my vacations around my cycles,” Rosha gushes. Additionally, her bloating and weight flare-ups have subsided and she feels much more comfortable. She can also freely enjoy foods like milk and turmeric, something that was nearly impossible with uterine fibroids. Having the option to make an informed decision through working with Dr. Cohen at Vascular Interventional Physicians is what allowed Rosha to take back control of her life, and she is grateful to share her positive experience with the hope that her story might also help someone else.

Q&A with Dr. David B. Cohen What are uterine fibroids? Non-cancerous uterus tumors Will I know if I have them? Not always. While upwards of 70% of women develop these by the age of 50, only about half will develop symptoms. What are the symptoms? Fibroids tend to mimic period-like symptoms, including heavy bleeding, spotting, and significant cramping. Other symptoms include bloating, constipation, frequent urination, and lower back/ leg pain.

What is considered a “normal” blood flow? While this is a spectrum, periods on average tend to last between 3-5 days and don’t typically contain large blood clots in your discharge. Cramping is regular, but should not be debilitating or result in lower back pain. For severe cramping upwards of a 7/10 pain level, please consult your doctor. Are fibroids genetically predisposed and do I have to get a hysterectomy? While there is a genetic component to tumors, being

diagnosed with fibroids does not necessarily mean you will need a hysterectomy. There are multiple, less invasive treatment options today that you can discuss with your doctor. Diagnosis: The most effective method is done via a pelvic ultrasound. Additional MRI imaging may sometimes be requested. What doctor should I see for fibroids? We recommend starting with your primary care provider, who will refer you to an OB-GYN or

Interventional Radiologist (IR) for treatment. What is an IR? They are minimally-invasive surgeons that use advanced medical imaging technology to perform procedures in an outpatient setting, with no large incisions or long recovery times. This type of doctor would perform Uterine Fibroid Embolization to treat symptomatic fibroids.

Dr. Cohen treats patients with a vast range of vascular conditions. His primary focus is helping female patients diagnosed with uterine fibroids and giving them another option besides a hysterectomy. For more information, visit Vascular Interventional Physicians at Vipphysiciansmemphis.com or call 901.747.1007.

A DV E R TO R I A L

A Lucrative Career in Massage after Covid? You Bet! BUSINESS IS BOOMING As the days of hypersensitivity around the covid pandemic begin to wane and the world begins to return to a “new normal”, one of the best businesses to get into is massage therapy. According to a recent national poll by Massage Magazine, respondents consistently checked off the option of “I have more business/inquiries than I can handle.” This is definitely a trend seen in the local market as well, business is booming! “There aren’t enough great therapists still practicing in the marketplace. There are probably a number of reasons for this, but the bottom line is, now is one of the best times to get into massage therapy in the last 20 years.” So says David Pryor of Tennessee School of Massage and Living Health Day Spa. “We’ve seen a huge demand for highly skilled massage therapists at the school and our businesses have grown and even expanded after the pandemic. I get calls weekly, sometimes daily from day spa owners, trainers, salons and chiropractors looking to fill positions. The industry is poised for fantastic growth.”

A CAREER IN MASSAGE THERAPY OFFERS STABILITY AND GROWTH Even before covid, the massage industry had grown into a well-respected and lucrative industry. According to the United States Department of Labor, Bureau of Labor Statistics data, there were 144,600 massage therapist employed across the U.S. It is also estimated there will be a 32% employment increase between 2020 and 2030, “as more healthcare providers understand the benefits of massage, with these services becoming part of treatment plans.” According to ziprecruiter, in Tennessee the average annual salary for massage therapist is $52,707.00, so it’s clear to see why massage therapy remains a prominent career path of choice.

RAISING THE BAR: THE TENNESSEE SCHOOL OF MASSAGE DIFFERENCE In addition to offering a curriculum on the leading edge of the industry trends (think sound therapy with gongs, an entire course on aromatherapy, therapeutic touch, cupping, reflexology) Tennessee School of Massage offers a competitive edge for its students by offering both theoretical and practical education—all under one roof.

The Tennessee School 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.

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 realistic sense of their immediate monetary value upon graduating. 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 or visit TSOM.net to learn more and discover how the principles of holistic care can create a meaningful, worthwhile and profitable profession with unsurpassed stability.

www.bls.gov/ooh/healthcare/massage-therapists.htm www.massage-exam.com/tennessee-massage.php www.studentdebtrelief.us/news/average-cost-of-college-2018/ 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. www.ziprecruiter.com/Salaries/What-Is-the-Average-Massage-Therapist-Salary-by-State)

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

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

FOOD+NUTRITION By Emilee Hudsmith McKinney

BOURBON BARBECUE

SLIDERS

Memorial Day is right around the corner, and this is a staple recipe for the long weekend. You can make the chicken ahead of time for easy prep when the crows come!

Prep Time: 30 minutes | Cook Time: 45 min

Sliders: q 8 -10 Chicken Thighs

q 1 bag coleslaw

q H awaiian Roll Slider Buns

q 2 heaping tablespoons Primal Kitchen Avocado Mayo

q 2 teaspoons TOFG SPG (Salt, Pepper, Garlic) q 2 tablespoons olive oil

Sauce: q 2 cups ketchup q ½ cup honey q 1 /3 cup brown sugar q 1 /3 cup apple cider vinegar q 1 teaspoon Worcestershire sauce q 1 teaspoon smoked paprika

q 1 teaspoon chili powder q 1 teaspoon garlic powder q ¼ teaspoon dried thyme q 2 tablespoons bourbon barbecue seasoning q 1 splash of orange juice q 1 splash of lemon juice

Directions: For the coleslaw, pour the bag into a large bowl and add mayo. Season with SPG. For the chicken, preheat the oven to 350F. Pat chicken thighs dry and coat chicken thighs in olive oil, bourbon barbecue seasonings, and SPG. Place in oven for 30-35. For the sauce, add ketchup, honey, brown sugar, apple cider vinegar, Worcestershire, smoked paprika, chili powder, garlic powder, dried thyme, bourbon barbecue seasonings, orange juice, and lemon juice to a medium saucepan and stir until combined. Bring sauce to a simmer and reduce to low heat for 15 minutes, continually string. Once the chicken is done, shred the chicken thighs with two forks. Toast the buns for 2-3 min in the oven. Assemble sliders with coleslaw, chicken, and barbecue sauce. Enjoy!

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

NOW OFFERING BREAST AND BODY SURGERY WITH ROBERTO LACHICA, MD The Langsdon Clinic is excited to announce that we are now offering additional procedures thanks to the addition of our highly experienced, board-certified plastic surgeon, Dr. Lachica.

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

Sports Medicine.

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

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

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

Call to schedule an appointment today Facebook: East Memphis Orthopedic

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

FOOD+NUTRITION By Mary Alexander Satterfield

CUCUMBER DILL

Quinoa Salad Prep Time: 25 minutes | Makes 4-6 Servings

Ingredients: q 1 cup quinoa q 1 1/2 cups Persian cucumber, sliced q 1 -2 tablespoons fresh dill, minced q 1 1/2 tablespoons fresh mint, minced q k osher salt, to taste q 1 /3 cup feta cheese q 3 /4 cup olive oil q 1 /3 cup red wine vinegar q 1 teaspoon salt q 2 garlic cloves, minced q 1 teaspoon oregano

Directions: Prepare the quinoa according to the package. Once cooked, fluff with a fork and set aside. Prepare the dressing by combining 3/4 cup olive oil, 1/3 cup red wine vinegar, 1 teaspoon salt, 2 minced garlic cloves, and 1 teaspoon oregano. Mix and set aside. Assemble the quinoa salad by adding the sliced cucumber to the cooked quinoa. Top with feta cheese, fresh dill, and fresh mint. Drizzle the dressing over the quinoa salad. The amount of dressing used is to your liking. I suggest about 1/3 cup of dressing. Save the leftover dressing at room temperature for 5-7 days. Once the dressing is added, toss the salad to combine. Enjoy warm or chill before eating.

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

Mays & Schnapp Neurospine and Pain proudly welcomes Dr. Bradley Wargo to the practice Anesthesiology and Pain Management • lnterventional Pain Management lnternational lnterventional Pain Management • Regenerative Medicine

Our ambulatory surgery center, alongside our physician practice and physical therapy team, provides compassionate, comprehensive and state-of-the-art care for patients suffering from chronic pain. We pinpoint the source of pain and treat the whole patient in order to relieve pain, restore function and improve quality of life.

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

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FOOD+NUTRITION By Cara Greenstein

Greek-Inspired

Lamb Sliders Makes 8 sliders

Ingredients: q 1 pound ground lamb q 1 tablespoon + 1 teaspoon za’atar seasoning, separated q 1 /2 teaspoon fine sea salt q 1 /4 teaspoon black pepper q 4 Mezzetta Golden Greek Peperoncini, finely chopped q 1 /4 cup diced caramelized onions q 8 mini brioche buns q 1 /2 cup plain Greek yogurt q 1 sprig fresh dill, plus extra to garnish q J uice of 1/2 lemon q 1 teaspoon Mezzetta Golden Greek Peperoncini juice q 1 /2 cup crumbled feta cheese

Directions: In a large bowl, mix ground lamb with 1 tablespoon of za’atar, salt, pepper, peperoncini, and onions until well combined. Use an ice cream scooper to form evenlysized patties. Heat a cast-iron skillet over medium-high heat. Add lamb scoops to the skillet and smash with a spatula. Grill for 3-4 minutes per side until browned and cooked to the desired temperature. Meanwhile, in a small dish, combine Greek yogurt with the remaining za’atar, lemon juice, peperoncini juice, and fresh dill. Stir and spread on half of each brioche bun. Top with crumbled feta and a sprig of dill. Then, add slider patty to the other half of the bun. 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

A Brunch Surprise for Mom Mother’s Day is a time to celebrate and treat your mom to a delicious breakfast or brunch. Whether it’s a meal in bed or a beautiful spread on the dining room table, make the day special with simple recipes that are sure to impress. Try this Brunch Fruit Tart with a tasty granola crust and colorful fruit topping to start Mother’s Day in style. It’s a sweet option to begin her day on the right note.

Brunch Fruit Tart Crust:

Directions:

q 4 cups granola mixture

To make crust: Preheat oven to 350 F.

q 1 /2 cup butter, softened q 4 1/2 tablespoons honey nonstick cooking spray

Filling:

With a crunchy crust and smooth center, this tart is balanced, easy to make, and a beautiful addition to the menu. It’s also easy to customize as the fruit topping options are nearly unlimited. Pick your mom’s favorites and decorate the top however you please. Or, let the little ones get creative and put their own spin on an essential Mother’s Day meal.

q 2 1/4 cups vanilla Greek yogurt

For more brunch recipes, visit Culinary.net.

q K iwis, sliced

q 8 ounces cream cheese, softened q 1 /2 cup granulated sugar q 1 teaspoon vanilla extract q 1 package gelatin

Toppings: q S trawberries, sliced q B lueberries

In large bowl, combine granola, butter and honey. Grease 11-inch tart pan with nonstick cooking spray. Line bottom of tart pan with parchment paper. Press granola mixture into tart pan. Place tart pan on baking sheet and bake 10 minutes. Cool completely. To make filling: Using mixer, combine yogurt, cream cheese, sugar, vanilla extract and gelatin until whipped completely. Pour yogurt mixture into tart crust. Refrigerate at least 1 hour. Top with strawberries, blueberries and kiwis.

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

FOODS TO EAT

DURING PREGNANCY You’ve probably heard that it’s important to consume a nutritious diet while pregnant. This can look different for everyone, but if you’re wanting some practical tips for boosting your nutrient intake during pregnancy, look no further. Here are five nutritious foods to include in your diet during pregnancy.

EGGS

CARROTS

SPINACH

One egg contains about 27% of your daily choline needs. Choline is probably not a nutrient you hear about very often, but it’s time it gets some attention. Choline is important for neurotransmitter production, and it helps reduce the risk of neural tube defects and supports fetal brain development. French toast, anyone?

Carrots are high in vitamin A, and vitamin A is important for the proper development of a baby’s heart, lungs, central nervous system, eyes, and bones. Just ½ cup of raw carrots contains about 51% of your daily vitamin A needs. Pair them with hummus for a tasty snack!

Another nutrient that helps to reduce the risk of neural tube defects and support fetal brain development is folic acid, and just ½ cup of cooked spinach contains about 33% of your daily needs. Add it to a smoothie, sandwich, wrap, or soup!

DARK CHOCOLATE Yes, really! Just 3 ounces of dark chocolate contains about 39% of your daily iron needs. Consuming adequate iron during pregnancy can help to prevent anemia. Did you know? Pairing a food high in vitamin C with a food containing iron enhances iron absorption. Does a snack consisting of dark chocolate and an orange sound strange? Not anymore!

SALMON Salmon contains essential fatty acids important for fighting inflammation and supporting brain health. DHA is one of those essential fatty acids. DHA is especially important during pregnancy because it is essential for fetal brain and eye development. Salmon is the highest source of DHA, containing 1.24 grams per 3-ounce serving. For comparison, DHA supplements typically contain between 150 mg (0.15g) and 500 mg (0.5g) of DHA.

FINAL TIPS When choosing a prenatal vitamin, consider one with 350-450 mg choline. The majority of the vitamin A it contains should be from beta-carotene (as opposed to vitamin A acetate, retinol, or palmitate), as excessive amounts of preformed vitamin A may increase the chances of birth defects.1 Consider pre-pregnancy levels of iron before deciding on how much of it to supplement. Methylated B vitamins (such as L-5-MTHF and methylcobalamin) are more bioavailable, meaning the degree and rate of absorption is higher.

1. 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.

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 By Jennifer Bookout RDN, LDN

TAKE ACTION:

Food Allergy Awareness Week Food Allergy Awareness Week (May 8-14, 2022) is an opportunity to help raise awareness of food allergies and anaphylaxis. Milk, egg, peanut, soy, wheat, tree nut, shellfish, fish, and sesame are the nine most common allergens which affect roughly 32 million Americans. Those affected are required to vigilantly read labels, speak to restaurant employees, communicate with event hosts, and take other careful precautions to avoid a potentially life-threatening response known as anaphylaxis. For some individuals, only a trace amount of the allergen is required to trigger such an allergic reaction. With summer social events on the horizon, here are five tips to support and protect those affected by food allergies:.

TIP #1: Before hosting an event, ask your guests to share any food intolerances or allergies they may have. Though food allergies and intolerances are different, both can cause great discomfort when consumed. Food allergies are a reaction to the protein in food and trigger an immune response by producing an antibody (IgE) when a food allergen is detected. After histamine and other chemicals are released, symptoms begin to appear which can be life-threatening. On the other hand, food intolerances do not involve the immune system, so they are not life-threatening. Checking in with guests before an event not only prevents adverse reactions to food but also helps the individual feel welcomed and safe when eating. 48

TIP #2: If a dish contains one of the nine common food allergens, label it clearly. Spring and summer offer a fun environment for backyard BBQs, neighborhood potlucks, and picnics in the park. In an effort to protect those with food allergies, consider labeling dishes that contain one or more of the top nine food allergens. For example, if your potato salad is made with milk, make it known! This can be especially helpful in larger gatherings.

TIP #3: Avoid cross-contact. For people with severe food allergies, even a speck of the allergen can trigger a lifethreatening response. When preparing food, be conscious not to use the same bowl, utensil, or serving platter for multiple recipes before thoroughly washing with soap and water. Also, don’t forget to wash your hands! Just like utensils, food allergens can hang on to the skin and easily be transported without thorough handwashing.

FOOD+NUTRITION

TIP #4: Pack patience and compassion when traveling with someone living with a food allergy.

Want more information or tools to learn about, love, and connect with those with food allergies?

Though it may seem time-consuming or inconvenient, individuals with certain food allergies may need to contact restaurants to ensure they have menu items/kitchen capability to cater to specific allergies. A short phone call or conversation with a restaurant manager could save a life! People with food allergies can often feel isolated, but taking small measures to ensure safety when traveling and dining makes a big difference in helping these individuals feel included in the group.

• C heck out FARE.com an organization that supports research, education, and advocacy. • F or local resources and connection with food allergy families, consider joining the Food Allergy Alliance of the Mid-South at FAAMidsouth.org.

TIP #5: Read labels and look for clues!

• I f you or a loved one has questions or concerns about navigating food allergies, reach out to Memphis Nutrition Group for additional help and support.

Some packaged items in the grocery store may have crosscontact with one or more of the common food allergens. With the exception of sesame, which is not yet officially acknowledged as a top allergen, manufacturers are required to note this possibility on the label. Look for phrases like “may contain wheat” or “processed in a facility that also processes tree nuts” and consider purchasing items that are food allergyfriendly instead.

2 in 10 Athletes Suffer from

Allergies

Jennifer Bookout RDN, LDN is a nutrition therapist at Memphis Nutrition Group, a nutrition and lifestyle counseling practice offering in-person and virtual nutrition therapy specializing in a non-diet, weight-neutral approach. Contact Memphis Nutrition Group at 901.343.6146 or visit MemphisNutritionGroup.com for more information.

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Torey C. Roberts,

Running and Line Dancing

63; Retired USPS Letter Carrier; Master Gardener at Agri Center; Friends of Orpheum Volunteer; Mitchell H.S. Alumni Association Historian; Life Church: Red Bag, and Bellevue Baptist Church: Arise 2 Read

INSPIRATION TO BE FIT: I want to be healthy and stay in shape.

FAVE FITNESS ACCOMPLISHMENT: I placed second in my age group out of 171 women in the USA at the St. Jude 5k.

RECENT RACES: At Run Run Rudolph in Phoenix, Arizona, I placed third in my age group. MEMORABLE FITNESS EVENT: The South Dakota Mount Rushmore Half Marathon.

BUCKET LIST: I’d like to go on a Colorado ski trip.

SETBACKS: I had a hairline fracture in my little toe and still placed second in my age group in a race a week later and the death of my Father.

GO-TO GEAR: Apple Watch and Brooks Ghost Running Shoes.

FAVORITE JAM: “Can’t Let Go” by Earth, Wind & Fire

BING-WATCHING: Lifetime TV BEST EATS: I like Bahama Breeze and I enjoy their Buttermilk Fried Chicken and Ultimate Pina Colada.

ON MY NIGHTSTAND: “Becoming” by Michelle Obama

MY FAV INDULGENCE: Hanging out with the girls!

UP NEXT: A half marathon in Maui, Hawaii. I will then have run in all 50 States! I

RUNNING: Running gives me personal time to reflect on life and God’s goodness.

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Dr. Thomas W. Ratliff, Triathlon 61; Hematologist-Medical Oncologist at The West Clinic; Board of Directors for Iris Orchestra

INSPIRATION TO BE FIT: I had a heart attack and bypass surgery in 2011 at age 50. To survive, I need to be healthy and fit!

FAVE FITNESS ACCOMPLISHMENT: Finishing my first half marathon in 2012, the LA Marathon in 2019, and Memphis 70.3 in 2021.

RECENT RACES: Germantown Half Marathon, Five Levees 15K (3rd in my age group), Crosstown 10K, MRTC Off-Road Race Series, and the MRTC Road Race Series (3rd in my age group). MEMORABLE FITNESS EVENT: My first triathlon.

BUCKET LIST: I’d like to finish Memphis 70.3 in the allowed times and keep doing triathlons and running for many years to come.

SETBACKS: Having Covid two months before Memphis 70.3 – knocked me off of my training schedule but I still was able to get it done!

GO-TO GEAR: Hokas! FAVORITE JAMS: Techno music BING-WATCHING: Ozark BEST EATS: Imagine Vegan Café. I like their veggie plate and of course their fabulous desserts.

ON MY NIGHTSTAND: I wish I had more time to read but my favorite book is “The Talented Mr. Ripley” and anything else by Patricia Highsmith. MY FAV INDULGENCE: Craig’s Vegan Ice Cream and desserts from Imagine Vegan Café.

UP NEXT: Memphis in May, Olympic and Sprint triathlons, Annie Oakley/Buffalo Bill triathlon, Dragon Fly triathlon, and Memphis 70.3.

TRIATHLONS: There’s always something to learn with each race. I love training for the three disciplines. The camaraderie is wonderful in triathlons.

ACTIVE HEALTH CHIROPRACTIC We offer a full spectrum of treatments and therapies to address most aches and pains associated with an active lifestyle • Manual Medicine such as Chiropractic, Active Release Technique (ART), Deep Tissue Laser Therapy, Fascial Distortion and many other techniques

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JULIAN WILLIAMS 53, Teacher at The Kroc Center Memphis

IF I COULD ONLY HAVE ONE PIECE OF EQUIPMENT: Dumbbells

ALWAYS IN MY GYM BAG: iPod and speakers

DREAM WORKOUT PARTNER: Jennifer Lopez

MY GO-TO SNACK: Fresh Market Pizza or chicken

MY DIET: I do Food Combining, which is simply eating meats and vegetables, or breads and vegetables, or no meat and breads together, and not drinking with meals.

ONE FOOD I CAN’T LIVE WITHOUT: Chicken

WHAT KEEPS YOU MOTIVATED: If working out can help me fight off illness, then I need to stay fit!

FAV WAY TO WORKOUT My Zumba classes!

BIGGEST FITNESS MYTH: Workouts have to be long.

BIGGEST NUTRITION MYTH: Carbs are bad.

MY TYPICAL WORKOUT DAY: I do two, 20-minute total body workouts – one in the morning and one in the evening.

WHAT IS THE MOST OVERLOOKED BODY PART:

GOALS FOR THE YEAR AHEAD: I want to build up my upper body strength.

SETBACKS: Failed relationships have helped me learn and relearn that you must first love yourself before you can truly love anyone else.

Legs

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.

Julian Williams with his Zumba class at The Kroc Center Memphis

Let Me Help You Have A Healthy Relationship with Food Using a non diet, mindful approach, together we will focus on habits and behaviors that will help you reach your goals. > Nutrition Therapy > Intuitive Eating > Online Follow-up

Looking to Improve Your Performance Fascial Stretch Therapy is a neuromyofascial manual therapy method which focuses on the connective tissue system rather than isolated muscle treatment. Come in for our intro session where we will identify mobility dysfunctions and see how to set it free with FST.

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Memphis Health+Fitness Magazine May 2022

Articles inside

Weekend Warriors – Torey Roberts – Dr. Thomas Ratliff

Tips for Food Allergies

Bourbon BBQ Sliders

Foods to Eat During Pregnancy

Greek Inspired Lamb Sliders

Mother’s Day Brunch Fruit Tart

Cucumber Dill Quinoa Salad

Fibroids No More, Rosha Williams back to her Active Lifestyle

Clinical Psychologist, Dr. Lashaunda Massey on Mental Health

Top 5 Plastic Surgery Questions Answered

Fit Mom: Allison Gurley, Determination over Motivation

Clinical Psychologist Weighs in on a Balance of Healthy Mind and Body

Shannan McWaters, Genetic Testing Leads to A Stronger Mind & Body

Anneliese Szatkowski Brings New Micropigmentation and Medical Spa to Cordova

Fit News: Open Water Swim Clinics Return To Shelby Farms

A New Approach to Women’s Health