Memphis Health+Fitness Magazine October 2022

patients have a

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

Regional

events

be especially hard on

body. That’s why the region’s best

and the Mid-South’s best

coaches have

to

elite athletes.

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 Modzelewski

Kelsey Lawrence Alexandra McCray Shlomit Ovadia

Colleen May

Graphic Design Brian Williams

Digital Designer Jeremy Crooks

Social Media Editor Lucy Modzelewski

Photographers

Tindall Stephens Sam Sikes Daniel Scruggs

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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.

2

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.

3

Tindall Stephens | Photographer

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

Sam Sikes | Photographer

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

Kaeyla Willis | Photographer

Kaeyla is a Memphis native with a passion for people and music. She's a proud University of Memphis graduate, marketing professional, and live music / portrait photographer.

Lucy Modzelewski | Contributing Writer

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

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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.

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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.

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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.

Binghampton Brewhaha to Benefit

LifeDoc Health on October 8

From 1:00 p.m. to 12:00 a.m. on Saturday, October 8 at Hampline Brewing Company, 584 Tillman Street, Memphis Health + Fitness Magazine, F45 Germantown, Memphis in May BBQ Team Memphis Latin Porkers and Hampline Brewing will join forces to host the Binghampton Brewhaha, a celebration and fundraiser to support LifeDoc Health’s mission to build healthier communities by preventing Diabetes and Obesity through healthcare and research.

The family-friendly event will feature live music by Semi Average Joe, Heartbreak Hill, James Godwin, Relentless Breeze, and DJ Xander, complimentary barbecue from the Memphis Latin Porkers BBQ Team, and more, including one free beer for participants in the Memphis Health & Fitness Magazine Fun Run. Participants are also entered to win Hampline Brewing swag throughout the day.

The free three-mile fun run will take place at 5 pm and is sponsored by Memphis Health + Fitness Magazine and F45 Germantown.

“Running brings communities together, especially when a worthy nonprofit like LifeDoc is involved,” said Memphis Health + Fitness Magazine Publisher Amy Goode. “Who says BBQ, beer, and running can’t coexist? I’m looking forward to a great event filled with food, fun, and fellowship.”

LifeDoc Health, through healthcare and research, aims to build healthier communities by preventing chronic diseases like diabetes and obesity.

With several locations around town, they offer quality-driven, research-based healthcare with a commitment to compassionate care. Many rely on them for their primary care and consider them their healthcare home.

“Prevention is our secret sauce to better healthcare,” said LifeDoc Health’s Executive Director Pedro Velasquez Jr. “Events like this put on by great organizations like Hampline Brewing, Memphis Health, + Fitness Magazine, and F45 will help to raise awareness about this important need in Memphis and the great work done by our team. The hope is to find friends to help us serve the communities that need us. Hampline Brewing understands and appreciates the connection LifeDoc Health has made with the community and now wants to support them in a bigger way.”

“Our brewery is a place where connections are made between all different sorts of people and where we aim to push all good things about Memphis forward,” said Hampline Brewing partner Martha Hample. “It makes perfect sense for us to support LifeDoc Health as they do so much for our community.”

For more information, visit Facebook/Instagram @hamplinebrewing or Hampline.com.

IS

looking at

future,

at The Lake District!

By Kelly Josephsen

Regional One Health’s New Surgical Oncology Service In East Memphis Makes It Easier To Access Breast Cancer Care

Breast cancer patients have better outcomes when they can receive prompt care targeted to their specific diagnosis.

With that in mind, Martin Fleming, MD and Ashley Hendrix, MD, have opened a new surgical oncology clinic at Regional One Health’s East Campus to treat breast cancer, skin cancer, and melanoma. They also see patients at the hospital’s downtown campus.

“We’re excited to build the Regional One Health breast cancer program in both locations and to make it easier for surgical oncology patients to get the treatment they need,” Dr. Fleming said.

Dr. Hendrix added, “Access to care is crucial, and breaking down barriers related to location is important to increase access.”

At the East Campus, 6555 Quince Rd., Dr. Fleming and Dr. Hendrix have created a clinic where patients are encouraged to actively participate in their care.

They start by doing a thorough physical exam, getting a complete description of symptoms and family history, and discussing the patient’s unique risk factors. They talk with patients about their pathology report, including the type and stage of cancer and how they reached the diagnosis. They also help patients fully understand their treatment options.

“We believe in shared decision making,” Dr. Hendrix said. “We provide information and explain the science behind our recommendation, then create a plan that melds the science to the patient’s desires.”

The East Campus clinic treats all diseases related to breast health, both benign and malignant, so Dr. Fleming and Dr. Hendrix target the conversation to each patient’s individual needs. That can include high-risk assessment, genetic screening, and genetic testing.

Then, they discuss specific treatment options, which can include surgical, medical, and radiation oncology. “The plan for each patient depends on the diagnosis,” Dr. Fleming said. “Some are more medical oncology-focused, and some are surgically focused. Some need one discipline, and some need multiple disciplines.”

“It’s important to establish the best path forward for each patient from the very beginning.”

As surgical oncologists, Dr. Fleming and Dr. Hendrix offer options from targeted minimally invasive procedures to a full mastectomy. They use state-of-the-art technology and work with a specialized nursing team to provide the most effective treatment while protecting the quality of life.

When they schedule a procedure, they ensure patients know what to expect from preparation and recovery.

“We tell patients to stay hydrated in the days before surgery and to eat a good amount of protein to be ready to heal,” Dr. Hendrix said. “A lot depends on the specific procedure, so we provide a detailed list of everything they need to know when the procedure is booked.”

They also help patients navigate other aspects of their care, from medical or radiation oncology to nutrition to rehabilitation.

“We have navigators who help patients every step along the way,” Dr. Fleming said. “We take care of the whole patient and every aspect of their journey throughout their cancer treatment.’

For appointments, call 901.515.9595.

By Tim Long

Pain Treatment from an Umbilical Cord?

Stem cells are special cells in our body that can replicate and differentiate – meaning they can transform into any type of cell found in your body including but not limited to ligament, tendon, cartilage or muscle tissues. They seek out areas of injury, disease and degeneration and regenerate new, healthy cells, therefore accelerating the natural healing process. Stem cells have been especially effective in healing degenerative joint conditions.

The umbilical cord contains stem cells that are found in the umbilicus of healthy, born babies. The cells are harvested, replicated and stored then released to patients as needed. Since these cells are undifferentiated there is no risk for human cell to cell interaction. These products are monitored by the FDA and only sold to healthcare practitioners. They contain thousands of Cytokines and Growth Factors to help regenerate damaged tissues. Umbilical stem cells are safe and studies show that they are not rejected by your body.

A relatively new medical non-surgical solution uses a jelly derived from amniotic allograft tissue to relieve musculoskeletal pain.

Amniotic products come from the umbilical cord, placenta, and cord blood. The umbilical cords are willingly donated after a healthy C-section birth, and neither the mother nor baby are affected in any way during the tissue collection. This tissue is young, only 4-8 days old, and loaded with healing components that are still at their full power.

These treatments are minimally invasive, and most patients experience very little discomfort. Most of the time, patients are in and out quickly, and the fact that the amniotic tissue is so young means that it has yet to form its own immune system, which means the chances of rejection are almost non-existent.

Types of pain that may be helped by amniotic jelly injections:

— K nee pain, cracking/popping, pain due to knee arthritis, and any pain due to injuries such as torn ACL, MCL, LCL, and meniscus.

— Acute sports-related and musculoskeletal injuries and joint pain.

— Joint pain due to arthritis in the knees, shoulder, ankle, wrist, feet, hands, elbow, low back, and hips.

—

Non-sports-related musculoskeletal pain resulting from sciatica, plantar fasciitis, or tendonitis.

— Limited joint mobility in knees, elbows and shoulders.

— Redness and warmth to the touch.

— A rthritis pain in joints.

What is the downtime:

There is virtually no downtime, you can go back to your normal activities immediately after treatment.

Contact the board-certified medical professionals at:

New Life Medical Center 9160 Hwy 64 Ste: 105 Lakeland, TN 38002 901-213-0100 Newlifemedcenters.com

What Your Feet Can Tell You About Your Health Understanding peripheral artery disease

If you are living with pain and discomfort in your feet, legs, thighs or butt, it may be a sign of a serious health problem. Many adults in the United States are suffering and may be at risk of amputations of their toes, feet, or legs as a result of an undetected disease known as peripheral artery disease (PAD).

PAD affects the blood vessels outside the heart, reducing blood flow to the area with the diseased blood vessel. In the most common type of PAD, lower extremity PAD, blood flow is reduced to your legs and feet.

Learning more about PAD is important for detecting problems and getting early treatment so you can avoid devastating complications such as amputation or even death. Learn more about PAD, including symptoms, risk factors, and treatment, from the experts at the American Heart Association:

Symptoms

The most common symptoms of PAD are burning, aching, numbness, fatigue, or discomfort in your leg or hip muscles while walking. The symptoms are caused by your legs not getting the blood they need. This pain usually goes away with rest and returns when you are active again.

“These symptoms can impact a person’s quality of life, making it difficult to walk and hard to do usual activities at home and work,” said Amy W. Pollak, MD, American Heart Association volunteer expert serving as a leader of the national PAD Collaborative and cardiovascular medicine physician at Mayo Clinic. “For some, PAD can progress to cause pain when you are resting and even amputation of your toe, foot, or leg.”

Risk Factors

PAD affects more than 8.5 million people in the U.S., the majority of whom are 65 years and older, according to the American Heart Association. Approximately 46-68% of patients with PAD also have coronary artery disease or cerebrovascular disease.

“We see PAD more commonly in people living with diabetes, people who smoke and people with other common risk factors for heart disease, like high cholesterol, high blood pressure, and obesity,” Pollak said.

Prevention and Treatment

While some causes of PAD are beyond your control, the best method to prevent PAD is managing risk factors by making lifestyle changes, including quitting smoking, managing diabetes and high blood pressure, staying active, and eating a heart-healthy diet.

Working closely with your health care professional at the first sign of PAD is an important step in achieving the best treatment outcomes and avoiding serious complications like amputation.

“PAD is a lifelong medical condition, but people with PAD can lead active and long lives,” Pollak said. “If you notice walking is more difficult, keeping up with others is hard, or you have pain when you walk, talk with a doctor and describe when it happens and how it feels. Don’t be afraid to get a second opinion.”

Visit Heart.org/PAD to learn more.

By Family Features. Photo courtesy of Getty Images.

FREE VEIN SCREENING

Fall will be here before you know it. The cooler weather is the perfect time to treat vein disease.

Get a head start on vein season by taking advantage of VIP’s Free Vein Screening.

Call or scan this QR code to schedule your free vein screening.

By Renee Pinlac, M.S.N./F.N.P

Anti-aging skincare must-dos with Renee Pinlac of De La Belle Wellness & Spa

Aging is a privilege, but however you choose to age is your business! However, if you want to preserve your youthful skin for as long as possible, De La Belle Wellness & Spa is here with some tips and tricks.

Choose the right products Pay attention to the ingredients

Medical-grade products are key - they’re required to contain pure ingredients that will change your skin. Some trendier skincare products may look pretty or go viral on TikTok, but if they aren’t medical grade, they’re not held to the same standard and may contain harmful additives or fillers.

At De la Belle Wellness & Spa, our favorite medicalgrade skincare products are scientifically backed and proven to contain ingredients that offer the best results. Our top picks include:

SKINBETTER SCIENCE — One of our new lines this year, these products contain peptide-rich ingredients and patented Retinol delivery − there’s something for everyone in this line! Their Techo Neck Perfecting Cream is one of our most-loved products.

ZO SKIN HEALTH — Our newest product line offers active ingredients with proven results. Whether you’re dealing with acne, hyperpigmentation, or aging skin, we have a ZO regimen for you customized to create healthy, vibrant, and youthful skin.

IMAGE SKINCARE — A great product line for facial treatments, we use IMAGE Skincare in our facial rooms to correct, prevent, and nourish skin for all ages.

GLYTONE — Packed with Vitamin C and other active ingredients that our entire staff loves, including the best medical-grade peels, Glytone is a fantastic option for people dealing with acne or aging skin.

AVENE - This European line is perfect for sensitive skin − the eczema foundation even approves it! Filled with antioxidants and thermal spring water, this skincare line is a great price and has one of the best non-irritating formulas on the market.

The ingredients in your skincare products are crucial. Each key ingredient performs its own unique function and plays a role in keeping your skin glowing and youthful.

PEPTIDES — Amino acids are the building blocks of certain proteins in the skin, like collagen and elastin. This helps to firm the skin and improve hydration.

PRODUCT RECOMMENDATION:

Skinbetter Science Alto Defense Serum

ANTIOXIDANTS — Your skincare products must contain vitamins, especially Vitamin C, and minerals that protect the skin from free radical (reactive oxygen species) production that can damage the skin and cause it to age. Antioxidants also boost your skin’s moisture retention, revitalize dull skin, and slow the skin aging process.

PRODUCT RECOMMENDATION:

Glytone C+ Advanced Antioxidant Serum

RETINOL AND RETINOIDS — A Vitamin A derivative, retinol and retinoids help reduce fine lines and wrinkles by increasing collagen production. They can improve your skin’s texture and even out your skin tone and are key to having fewer wrinkles.

PRODUCT RECOMMENDATIONS:

Skinbetter AlphaRet Overnight Cream

Zo Wrinkle and Texture Repair

Avene Retrinal 0.1 Cream

HYALURONIC ACID — This keeps your skin hydrated and plump. It also reduces fine lines! Remember that most over-the-counter products do not have enough active hyaluronic acid to truly add benefits.

PRODUCT RECOMMENDATION:

IMAGE Ageless Total Pure Hyaluronic Acid

Invest in consistent skincare treatments

Regular facial treatments can help improve your skin’s collagen and elastin.

DERMA PLANING — This treatment exfoliates the dead skin cells and peach fuzz, boosting the effects of your skincare products by promoting deeper penetration.

RECOMMENDED FREQUENCY:

Monthly

HYDRAFACIAL — This treatment starts with cleansing by removing the dead skin cells and excess sebum from the skin. Next, a mix of salicylic and glycolic acids is applied to the skin to break up any dirt and oil that's clogging pores. Then, the HydraPeel Tip is used to essentially vacuum out blackheads, dirt, oil, and impurities, while hydrating, plumping, and nourishing serums are simultaneously applied to the skin.

RECOMMENDED FREQUENCY:

Monthly

MICRONEEDLING / MICRONEEDLING

WITH PRFM / EXOSOMES — Microneedling stimulates the production of new collagen and elastin, creating smoother, brighter, and more youthful skin. Microneedling is also a treatment for acne scarring. Microneedling with PRFM (plasma platelet cells) utilizes your own growth factors to transform and rejuvenate the skin. Exosomes are plant-derived or human adipose tissue-derived. This treatment is the ultimate skin repair for regeneration, anti-aging, and elasticity boost after micro needling or other laser treatments.

RECOMMENDED FREQUENCY:

Done in a series of three to six or maintenance every six months

SCARLET SRF DEVICE — This treatment combines microneedling with fractional radio frequency RF to boost your collagen and elastin. The benefits of this treatment include softening fine lines and wrinkles, reducing the appearance of acne scars, and giving you a healthy, radiant glow! The Scarlet also provides a scalp setting to improve skin tightening.

INJECTIONS — The best anti-aging treatment is wrinkle smoothing injections: Botox, Xeomin, Dysport, or Jeuveau. To prevent wrinkles or treat those frown lines, it’s best to stay consistent with treatments for your best results. There are now proven results through research that ‘tox’ injections reduce pore size and help your overall appearance long-term with fine lines and wrinkles.

RECOMMENDED FREQUENCY: Every two to six months

Always protect your skin from the sun!

All skincare routines should include sunscreen. Some of our favorites include:

IMAGE SKINCARE PREVENTION+ daily protection matte SPF 30

GLO SKIN BEAUTY tinted Mineral SPF (we have ten shades for all skin tones)

SKINBETTER 56-75 mineral SPF in tinted, sheer, stick, and compact

Remember that healthy skin starts from the inside

If you’re not taking care of your health at a holistic level, your skin will suffer! Check out some of our recommendations for taking care of your inner beauty.

SUPPLEMENTS — Hydrolyzed collagen! Radiant skin starts with Yana daily collagen shots from IMAGE Skincare. This delivers essential collagen peptides to hydrate the skin and improves skin elasticity and fine lines.

IV THERAPY — Eternal Youth infusion hydrates your body with Vitamin C, B complex, and glutathione. It detoxifies and fights acne, wrinkles, and tired skin and gives you healthy hair, nails, and beautiful glowing skin.

BEAUTY SHOTS — We have plenty of options for beauty shots, from tri immune (zinc, Vit C glutathione) to B12 to Glutathione to Vitamin D. These are essential for healthy skin, hair, and nails and for improving your immune system.

ANTI-INFLAMMATORY DIET — Gut health is the key to healthy skin. When possible, cut back on sugar, processed foods, gluten, and even dairy (when needed).

REST — Getting enough sleep reduces cortisol, helps your body repair, and improves collagen production.

STAY HYDRATED — Don’t forget to drink your water. To optimize your water intake, take your body‘s weight and divide it in half - that’s how many ounces your body needs daily.

I will leave you with one word of advice − consistency is key! Healthy anti-aging skin is obtainable, but it doesn’t happen overnight. Your ultimate anti-aging skincare routine is a marathon, not a sprint.

Call us at 901.433.9024 to learn more about these products or treatments. Mention this article to schedule a complimentary consultation and gift with purchase as a thanks to our readers! 17

By Shlomit Ovadia

PEDAL IT OUT

Gear up on November 6 for Outdoor Inc.’s fourth consecutive Grit and Grind — the biggest gravel race to hit Memphis. With three categories and distances to choose from, the event offers something for everyone, from beginners to athletes. Loop together alongside peers and professionals alike on Big River Park’s updated gravel road, set on the banks of the Mississippi River.

Joe Royer, President and co-owner of the local outdoor gear franchise, Outdoors Inc., is the event organizer. He’s inspired by his career of cycling competitively around the globe alongside his wife and fellow cyclist in Paris, Scotland, and Norway. In addition to 40-plus years of experience in event production, Joe brings a lot to the table.

“I want that for Memphis. Putting on professionally run events adds that level of acceptance to your city. That’s important to us because it puts a stamp of approval to local folks that people from other states come here to race their bikes.”

Grit and Grind’s attention to detail has every base covered, from their unique gravel composition replicated after Italy’s famous Strade Bianchi race, to looking at 100 years of weather data for picking the perfect race day.

Gravel riding covers everything from riding socially in the city on gravel trails to speeding through endurance rides on unpaved backcountry roads. The style’s less intimidating landscape and safer mechanics have led to an increase in popularity. It currently ranks highest in participation according to USA Cycling. In addition, all bike companies now produce gravel bikes, and efficient bike technologies mean faster transitions when building up mileage.

Photos by Sam Sikes

Rebekah Askins

Memphis boasts a long and rich cycling history and was acknowledged in 2012 as the nation’s most improved city for cycling. It now embraces bike lanes, green belts, and trails. Its gently rolling, level terrain, and milder weather are perfect for the sport. Plus, the proximity of vibrant city life allows cyclists to explore downtown areas such as the South Main Arts District.

On weekends, it is not uncommon to see rows of bikes stationed outside popular coffee shops, such as Hustle and Dough, after a 35-50-mile group ride.

Rebekah Askins, 38, is among the many local Memphians excited for race day. The mom to two teens fell in love with gravel in 2018 after joining a group ride. Today, she clocks in about 200-250 miles per week on her bike.

The registered dietician and consultant is constantly finding creative ways to squeeze in rides and is flexible with her workout schedule. For endurance rides as long as 300 miles, Rebekah draws on her

background in dietetics, focusing on sufficient caloric intake for recovery and stamina support.

“I like gravel because on gravel roads you’re seeing things most people typically don’t get to see on paved roads. On endurance rides, I can go at a pace I enjoy or make stops while on back roads.”

Regarding terrain, she recommends Potts Camp, about an hour south.

“Grit and Grind is unique because it’s in the metro Memphis area, making it accessible to all our local riders. It’s really an inviting atmosphere.”

Rebekah is a Los Locos cycling group member which Outdoors Inc. sponsors. She plans on riding alongside her boyfriend and fellow gravel rider, Kevin.

While Joe continues to have big dreams for Memphis’ cycle scene, he wants people to remember what Grit and Grind is truly about.

“It’s an honor to see our local cyclists, whether elite pro-level, strong intermediates or beginners, do their best and have fun.”

READY TO GET OFF THE ROAD AND HIT THE GRAVEL?

BEGINNER RIDING TIPS:

• Join a training group. Memphis High Tailors Club is great for beginners. They help riders build up mileage at a reasonable pace. It’s free to join, and membership fees are modest.

• Find places away from traffic so you can focus on getting used to the bike without external distractions or the threat of cars.

• In the South, hydration is key. Carry electrolytes and drink before you feel thirsty.

• Learn how to change a flat tire by stopping in your local bike shop.

To register for the Outdoors, Inc. Grit & Grind Gravel Grinder on Nov 6, visit OutdoorsInc.com.

TOPSTONE 4

IN MANGO

Entry-level option. Aluminum frame with carbon fork. 1x10 Microshift drivetrain. MSRP: $1375

TOPSTONE 1 IN ORANGE

Mid-range option with 2x11 Shimano GRX 600 and 800 shifting, hydraulic braking, aluminum frame with a carbon fork. MSRP: $2325

TOPSTONE CARBON 2

IN SABER

High-end option with a full carbon frame featuring the Kingpen suspension, hydraulic braking, carbon wheelset, and full Shimano GRX 800 2x11 drivetrain. MSRP: $4600

Joe Royer

“It’s OK if you feel depression or anxiety because that’s what probably should happen with that type of diagnosis but just don’t stay there because there are a lot of resources out there to help you get to a healthier place.”

By Alexandra McCray

Photo by Tindall Stephens

ANOTHER KIND OF BATTLE:

The Psychological Realities of Breast Cancer

When Nika J. Martin, 47, returned to work six weeks after receiving an official breast cancer diagnosis in 2017, she was ready to return to normal. She’d had the mastectomy, solidified plans for reconstructive surgery, and knew she needed to remain vigilant about recurrence. Still, there were two aspects she hadn’t faced yet: the psychological toll of what she’d been through and its impact on her life moving forward.

Nika says a breast cancer diagnosis’s mental and emotional effects are often overlooked, leaving many patients and survivors to suffer in silence. “You hear the stories of triumph, like, ‘Oh, look at me. I’m healed. I’m back, girl.’ But nobody’s saying, ‘But when I’m alone in my room, I’m crying and still worried,’” she explains. It wasn’t even until last year that she felt comfortable discussing her cancer experience with others and opening up to them about the feelings of depression and anxiety that followed while in remission.

SEEKING HELP

Working through the trauma of such a severe disease on top of losing her father to cancer less than two weeks before she was diagnosed, plus having a very young child at the time, had become overwhelming. “No one told me how I

would be impacted when hearing about someone passing away from cancer. You feel pain, and it makes you think about it. It’s in the passenger seat with you,” Nika says.

Following multiple panic attacks and other physical manifestations of mental anguish upon resuming her role in government and community affairs, she sought the help of a therapist. Nika gained coping mechanisms for her fears associated with breast cancer recurrence and continues to use them. She controls what she can: nutrition, exercise, and stress, but knows she’s been given the gift of survivorship and focuses on her faith, family, and enjoying life’s good moments. Maintaining a healthy mental state is especially vital to Nika since learning about a possible link between mental distress and an increased recurrence.

MAKING SPACE

The vulnerability Nika exhibits now was partially hard to come by because she says there can still be a stigma in the African American community associated with mental health issues. She hopes sharing her story emboldens other breast cancer patients and survivors to be honest about their inner struggles, no matter how positive their situation can be spun.

“It’s OK if you feel depression or anxiety because that’s what probably should happen with that type of diagnosis but just don’t stay there because there are a lot of resources out there to help you get to a healthier place,” she explains. Nika says signs that you may need support include difficulty with formerly easy tasks, withdrawing from people, and losing interest in activities you once loved.

She was fortunate to have a great support system. She tells those who are part of someone’s village to focus on listening and validating the survivor’s feelings versus problem-solving or offering wellintentioned words of encouragement that may minimize the person’s experience. For the medical community, Nika hopes it will emphasize treating the whole person and expanding on services like chaplains and patient navigators, who can help a patient feel human again. She says employers should assess their current benefits and company culture associated with medical leave. Nika believes giving grace to an employee facing a serious illness can positively impact the recovery process.

“Once you get the diagnosis, don’t just think of it as a physical or medical journey; think of it also as a mental and emotional journey because that’s what it is,” she says.

By Morgan Stritzinger

Photo by Chris Strain

Fighting Cancer and Making a Difference

Jennifer Strain is a native Memphian, wife, nonprofit fundraiser, fur mom, and breast cancer survivor.

On New Year’s Day in 2019, Jennifer and her husband, Chris, a freelance graphic designer, were enjoying the day off by binge-watching holiday movies and planning their bucket-list trips to celebrate their upcoming 50th birthdays in July.

Jennifer felt something on her breast that was itchy and irritating. “I had a 3D mammogram two months prior, so I figured it would have appeared on the mammogram then, but my husband encouraged me to get it checked out anyway,” Jennifer explains.

Thankfully, she did. A tumor was detected and biopsied that same day. Just three days later, the lab results came back. Jennifer had HER2-positive breast cancer.

Receiving a Diagnosis

“When I was diagnosed, I didn’t realize there were different types of breast cancer and chemotherapies,” Jennifer says. She learned quickly, starting chemotherapy in March 2019. The treatment worked. The tumor began to shrink, and the cancer didn’t spread to her lymph nodes.

“I’m just so grateful for early detection and research. Without the advancements in targeted drugs that are now available, I probably wouldn’t be here,” Jennifer adds. A few months later, Jennifer then had a lumpectomy and underwent radiation.

Jennifer continued working in nonprofit fundraising throughout her treatment, working from the West Cancer Center’s chemo room during the hours-long treatments. “I was lucky, I never felt sick during chemo, so I kept busy with work,” she shares.

She completed her last infusion in April 2020. “When my personal pandemic ended, the global pandemic began,” she explains. There was no bell ringing party, balloons, or family and friends gathered on her final day of treatment – just a quiet ending to a deeply impactful chapter. Jennifer laughs, “It turned out exactly the way I wanted it. I didn’t want to give my breast cancer more attention than it deserved!”

“Cancer is a mental challenge as well as a physical challenge,” Jennifer says. “At the beginning of treatment, I knew I had to keep a positive mindset and stay mentally strong, so I started a journal where I listed everyone I knew who had survived cancer. It included family members and friends, acquaintances, and even celebrities. It comforted me to write their names down and draw strength from their experiences. If they could make it through, I could, too.”

Finding Meaning

Jennifer has spent most of her career working for nonprofit organizations. However, in December 2021, she took on her most meaningful role yet as a special initiatives manager for the West Cancer Foundation. She manages fundraising efforts for the foundation’s research, education, and community outreach programs.

This year, Jennifer’s efforts leading the West Fight On event raised over $550,000 for the West Cancer Foundation. “During committee meetings, I was surrounded by cancer survivors who run and bike to raise money for the foundation. They inspired me to get back into exercise after my diagnosis,” she shares.

“One of the first thoughts after my diagnosis was that I hadn’t done enough to make the world a better place. Now, with my work at the West Cancer Foundation, I know I’m doing that,” Jennifer says.

Fit for Life

Jennifer stepped away from exercise during her treatment but has recommitted to exercising thanks to inspiration from fellow cancer survivors. She works out at OrangeTheory Fitness four to five times per week.

“I didn’t realize how much strength and endurance I had lost until I got it back. Working out makes you stronger physically, but it also makes you stronger mentally,” she explains.

Jennifer continues, “It may sound surprising, but cancer was a blessing for me. God used it to redirect my path toward the West Cancer Foundation so I could truly make the world – or at least my little piece of it here in Memphis – a better place.

By Colleen May

Photo by Sam Sikes

Amy Linthicum: “Our future is our kids.”

When Amy Linthicum, 72, decided to quit smoking, she promised herself that once she kicked the habit, she’d start running. But, after a year of failed attempts, she reversed her philosophy, instead telling herself, “When I start running, I’ll quit smoking.” And sure enough, her philosophy worked.

Amy’s only goal starting out was to get a little bit farther with every run. However, she quickly fell in love with the sport and competed in the Chicago Marathon in October 1985, followed shortly after by the St. Jude Memphis Marathon. In the midst of it all, an opportunity arose at Amy’s job to construct a fundraising event for a local nonprofit.

“Back then, there was a lot in the news about Memphis Boys Town,” Amy recalls. “They were in a desperate situation. Funding at that time was low, and the campus in Memphis-Arlington was extremely run down.”

Integrating her passion for running with a desire to help children in need, Amy and the rest of her team at Memphis Board of Realtors decided to organize a 5k race for Boys Town. “It’s pretty amazing. I always laugh and say I started the race in the trunk of my car,” she says.

Forty years later, it has become one of the longest-standing 5k runs in Memphis - and Amy’s involvement hasn’t wavered. “This

whole event has enriched my life in so many ways,” she adds.

In 1986, Boys Town merged with a secondary residential community, Dogwood Village, to become Youth Villages. Since their first race in 1982, the organization has raised a total of 2.25 million dollars, contributing to building program models, services, and partnerships designed to advocate for positive change in the child welfare systems.

Today, they have launched over 100 locations in 23 states - and in West Tennessee alone, Youth Villages has served over 6,000 children.

“One thing, too, about the run - there’s like a ripple effect,” Amy notes. “People in Memphis and Shelby County…they start to learn about what we are and who we are.”

Memphis residents Glen and Margaret Stewart have been fans of the race since the beginning. “We both have competed in 28 of ‘em,” Glen recalls. His wife likes to refer to it as the “ideal race.” Together, they’ve accumulated quite the assortment of prizes over the years - from a set of tiles hand-painted by the children at Youth Villages to a couple of clocks still on display in their kitchen.

The Stewarts also plan to attend this year’s race, which will take place on Saturday,

October 22, at 1000 Ridgeway Loop Road in Memphis.

Following the 5k, attendees are invited to stick around for food, festivities, and musical entertainment. In light of their 40th anniversary, Amy has hinted at some special prizes for participants.

Amy’s role as co-director of the 40th YV5k has put a lot on her plate, but despite it all, she has stayed committed to getting out and moving her body daily. “I’m 72, so what I say I do is I slog - that’s a very slow jog,” she laughs. Amy has also formed a weekly habit of attending Club Pilates in East Memphis, where she focuses primarily on core strength and balance.

When asked what she’s most looking forward to about this year’s race, she says, “My dream for our 40th anniversary is to have a great crowd, beautiful weather, and to see huge smiles on the faces of the kids as they experience the pride of crossing that finish line for the first time!”

Participants can register online for the YV5k until Tuesday, October 18, by visiting Youthvillages5k.org. Walk-up registration is also available at packet pick-up on Friday, October 21, and race day from 7:15 to 8:00 a.m.

By Lucy Modzelewski

Photo by Sam Sikes

Finding Fitness after beating breast cancer

When Memphis mom Nicole Savage, 44, was 36 years old, she went to see her primary care provider for a routine checkup. Her PCP recommended a baseline mammogram, another term for a patient’s first screening mammogram.

For patients with no family history of breast cancer and no symptoms, many doctors recommend an initial screening at age 40, so this recommendation struck Nicole as slightly unusual. She almost didn’t go to the appointment but ended up getting that baseline mammogram a few weeks later.

A week and a half after her appointment, the doctor called and said she needed a complete diagnostic mammogram and ultrasound. Something was not right.

The news came back the day after Christmas 2014 - Nicole had stage zero grade 3 DCIS breast cancer, with multiple tumors on both sides of her chest.

“I was so shocked by the news, and it really didn’t seem real for a while,” Nicole explains. “It was very hard to process mentally.”

Luckily, because the cancer was caught early, Nicole had a couple of different

treatment options, working with her team at West Clinic to determine the right plan. In early 2015, she underwent a double mastectomy, which means she had both breasts removed, to avoid chemotherapy and radiation altogether.

“I had a really hard time after the surgery and had such survivor’s guilt,” she recalls. “I felt very lucky we caught it early and that I didn’t have to get chemo, but I couldn’t help feeling guilty about it.”

Despite the physical and emotional toll the surgery had, Nicole is on the up and up today. Four reconstructive surgeries later and two years post-discharge from West Clinic, she is fully in remission from breast cancer. And she’s making her health and wellness a priority now more than ever.

Before her breast cancer diagnosis, Nicole didn’t live the healthiest lifestyle and didn’t make it a point to stay active. She would occasionally get on the treadmill, but nothing ever really stuck. Post-surgery, she admits to using her operation as a crutch initially and making excuses not to get fit.

Something finally clicked for Nicole as she processed her unexpected diagnosis and subsequent surgery.

“The realization that I was so young to be diagnosed with something so scary finally hit me,” she says. “I knew I needed to change my mindset and focus on getting myself healthy so I would be around for my kids.”

And change her mindset she did. In 2015, she started going to Live Fit in Arlington with a group of friends to start getting into exercising. Now, she works out there four to five times a week, incorporating a diverse routine of weightlifting, crosstraining, and cycling.

She’s even defied her expectations and gotten into running, joining a running group and completing two half marathons and multiple 10Ks.

In addition to getting physically fit, Nicole credits her active lifestyle with improving her mental health. As a result of her diagnosis, Nicole struggles with lingering health anxiety, and any minor sickness or ailment can be scary. Sticking to her wellness-focused routine has helped her cope with these fears.

“I made a decision to put my health first, and I’m grateful every day that I made that choice,” Nicole says.

By Lucy Modzelewski

Photo by Tindall Stephens

Motherhood & Mental Health:

An Honest Conversation

If you look at #newmom on Instagram, you’ll access 4.2 million posts largely filled with aesthetic photos and videos of smiling, cooing babies, and glowing new moms who seem to have it all together. Books and movies typically describe new motherhood as a magical time where you instantly fall in love with your baby and being a mom.

And for many women, that may be the case. But, according to the Cleveland Clinic, one in seven new moms experiences postpartum depression (PPD), a severe postpartum mood disorder that may result in mood swings, frequent crying, fatigue, and even feelings of intense guilt and anxiety.

Postpartum depression is complicated enough on its own. However, coupled with the lack of honest conversation about the postpartum experience and lack of realistic representation in media and pop culture, it can make new moms feel even more isolated.

That was the experience of new mom Lindsey Kyle, 28, who gave birth to her daughter Sophia in March 2021.

Although pregnancy is a physically and mentally life-changing experience, Lindsey experienced a typical, uneventful pregnancy. She describes feeling pretty normal in the hospital after giving birth,

but that feeling of normalcy quickly deteriorated once she arrived home with her daughter.

“When I walked in the house with Sophia, something in that moment clicked for me,” she explains. “I immediately got in the shower and just started crying my eyes out. I felt like my entire life changed in that instant, and like I didn’t know who I was as a person anymore.”

Lindsey describes feeling so low, as though she couldn’t leave her house because this tiny human was now dependent on her for survival. Those first weeks of motherhood were the hardest of her life - not because her baby always cried or because she wasn’t sleeping as much, but because of her deep inner turmoil. Despite her feelings being completely normal, she felt like a terrible, inadequate mom.

After weeks of struggling with PPD symptoms, Lindsey reached out to her doctor for help, which was a crucial point in her recovery. “Your doctor probably won’t reach out to ask how you’re doing,” she says. “It’s up to you, to be honest with them and ask for the help you need.”

But what helped Lindsey the most through recovery was connecting with others who

dealt with PPD and realizing that she wasn’t alone. Hearing other moms’ stories helped her recognize that she was not, in fact, a terrible mom and brought her immense comfort.

That’s why creating an open and honest dialogue around the postpartum experience, and normalizing struggling with the adjustment to new motherhood is so important. And that’s what Lindsey is hoping to achieve by sharing her story.

“If you’re experiencing PPD, know that you’re not alone - what you’re feeling is normal,” she says.

And, most importantly, it gets so much better. Lindsey describes her indescribable bond with her daughter as the light waiting for her at the end of a dark, depressing tunnel.

“Sophia is the greatest blessing of my entire life, and I never knew it was humanly possible to love someone this much,” Lindsey says. “This feeling is what you always hear about, and it’s every bit as magical as everyone says - but if it doesn’t come right away, that’s ok.”

If you are experiencing PPD, call 1-800-PPD-MOMS for help.

By Lucy Modzelewski

Photo by Tindall Stephens

Finding and teaching mindfulness

When I first met Lauren Vestal, 35, I was attending a networking session hosted by The Ask Method, a local women’s networking community, looking for advice on how to avoid burnout in the workplace. Lauren responded with such wisdom and empathy, providing sage advice that she clearly put genuine thought behind. So I wasn’t surprised to learn that her free time involves teaching yoga at Hot Yoga Plus - she just has that calm, cool, collected yoga teacher energy.

And teaching yoga is just one of her many ventures. She has her hands full, juggling a six-month-old and a full-time career in the strategic development and operations sector of the fashion wholesale industry. On top of that, she recently completed a breathwork certification and is working on developing a proprietary platform for fitness teachers.

The key to balancing it all? Practicing mindfulness.

A lifelong athlete, Lauren grew up playing soccer and continued to play throughout college and beyond. The sport began taking a toll on her knees, which is how she ended up at Hot Yoga Plus in 2018. She immediately fell in love with the studio and yoga practice and began teacher training shortly after that. Now, she teaches classes twice a week and co-leads teacher training.

Lauren describes the philosophy and rich history of yoga that permeates throughout each class. “The practice of yoga is transformative in a way I didn’t anticipate,” she says. “Yoga demands that you’re present and focused on your body and breath, and really allows you to create space mentally and take that mindfulness into your daily life.”

Through practicing and teaching yoga, Lauren’s learned that there’s another way to do life than how she’s always done it - a more mindful, interconnected way. Now, she’s

taking what she’s learned in the wellness space and using it to help others improve their lives through her newly-launched breathwork course and an upcoming platform built to help fitness instructors optimize and monetize their business.

While on maternity leave earlier this year, Lauren completed a breathwork certification through XPT and recently partnered with Taylor Somerville of Symmetry, a company that coaches participants on how to manage stress and improve overall wellness through breathwork and other key practices. In partnership with Symmetry, she’ll be offering one-on-one breathwork coaching and group seminars.

“Our connection with breath is so important and can impact so many aspects of our overall wellness,” Lauren explains.

“We’ll help teach people how to breathe more effectively, use breathwork to better fuel your muscle tissue, and help busy or stressed people create more space.”

In addition to reducing stress and anxiety, breathwork has various medical benefits, including more balanced blood pressure, stronger respiratory function, more time in deep sleep, and an improved immune system.

Her eagerness to help people also comes through in the platform she’s currently

working on developing. A self-described nerd and lover of Excel, Lauren is working on a platform to help fitness teachers analyze their business and ultimately make more money.

When Lauren started teaching yoga, she always wanted to keep track of how many students she had and how many hours she was teaching to maintain her accreditation. She built her complex spreadsheet to keep track and realized it would be a great tool for full-time fitness instructors.

Through this app, fitness instructors will be able to easily manage their schedules across different studios and gyms, keep track of notes on their classes and students, keep one record of all their payment history, and more - essentially, it will allow them access to a customizable dashboard for their fitness-teaching business. This level of insight and easy trackability will allow instructors to optimize their business and take it to the next level.

She currently has a fully workable beta version but is searching for a developer or investor to help her take it to the next level.

To connect with Lauren, you can find her on Instagram at @yogarcemove. To learn more about Symmetry’s breathwork courses, visit Symmetry.live.

By Erin Dragutsky, MS, RD, LDN

Falling into Shorter Days

Fall is here, and we enthusiastically welcome sweaters, squashes, and pumpkin-spiced everything. Since mid-June, we have been experiencing a gradual decrease in the amount of sunlight we receive each day. With this slow and steady change of less sunlight and cooler temperatures, we are undergoing biological changes impacting our energy, mood, food cravings, sleep habits, and more. Let’s talk about what happens and what to do about it.

With less light in our day, our brain tells our body to slow down and conserve energy (think bears and hibernation). We see a natural boost in hunger and find ourselves craving more carbohydrate-rich foods. Did you know the original name for fall was Harvest? We naturally tend to eat more and conserve energy during this season. Our metabolism also slows down in preparation for winter.

Do you find yourself needing a little more caffeine at work? Are you having trouble concentrating or feeling a bit more tired than usual? Again, we can chalk this up to our biological forces at play. If we’re not getting as much natural light exposure, we may experience a decreased attention span since our hypothalamus, which controls sleep and circadian rhythm, is impacted. As a result, we’re producing more melatonin and therefore feel more tired.

Our mood or emotional wellness may undergo some changes as well. Darkness decreases serotonin and dopamine in the brain, so we may feel more swings in our emotional state. We may even experience more depression. This could be due in part to the decrease in vitamin D levels with less sun exposure, so be sure to have these levels evaluated at your checkup. It could also be SAD, or seasonal affective disorder. This is characterized by poor sleep, low energy, overeating, isolation, and inattentiveness.

• Engaging in physical activity helps to release endorphins and boost metabolism. Go for a walk with a friend, or get your fall planting done.

• Limit blue light or wear blue light blocking glasses, especially in the evening and before bed, as this can disrupt melatonin levels and interfere with sleep

• If possible, get at least 30 minutes of outdoor light exposure or invest in a light therapy lamp that mimics the sun’s rays (this is not a tanning lamp).

• Include fiber, protein, and fat in meals and snacks. This will help keep our bodies balanced and curb some of the more intense cravings we may experience.

• A sk for support! These are all biological changes, and there is no shame in experiencing any of these symptoms. Call on a friend, therapist, or dietitian to help you navigate the darker days!

901 Nutrition, LLC can help you navigate these seasonal changes. Call our office to schedule a free consultation. 901-800-9526.

Erin Dragutsky is the co-founder of 901 Nutrition, LLC and a licensed, registered dietitian in Memphis. Erin specializes in helping clients with eating disorders and disordered eating habits. She is passionate about helping clients ditch their diets for good, find food freedom, and develop a positive relationship with food. 901nutrition.com, 901.800.9526.

We will naturally migrate out of these states when warmer temps and sunny days return, but in the meantime, here are a few ways to manage these seasonal changes:

Pumpkin Chili, Vegan, DF, GF

Prep Time: 30 minutes

Makes 4-6 Servings

Ingredients:

q 2 tablespoons cooking oil

(we like EVOO or avocado oil)

q 1 sweet onion, finely chopped

q 1 teaspoon salt

q 1 green pepper, cored and finely chopped (or any other bell pepper color)

q 3 cloves of garlic, minced

q 2 tablespoons tomato paste

q 1 teaspoon oregano

q 1 teaspoon smoked paprika

q 1 tablespoon chili powder

q 1 tablespoon cumin

Directions:

q 1 15-ounce can pumpkin puree

q 1 15-ounce can pinto or white beans, drained

q 1 15-ounce can black beans, drained

q 1 15-ounce can diced tomatoes with juice

q 1 cup frozen corn

q 1½ cup vegetable broth

q salt and pepper to taste

q Optional toppings: avocado, sour cream, cilantro

Heat a large deep pot on medium heat. Add cooking oil and allow to warm. Then add the chopped onion and 1 tsp salt and cook until translucent, about 3-4 minutes. Next, add the bell pepper and garlic and cook for 2 more minutes.

Then add the spices and tomato paste, stir and cook for 2 minutes. Add the pumpkin puree, diced tomatoes, drained beans, corn, and vegetable broth. Bring to a low boil and cook for about 10 minutes, adding more broth if needed, until heated through. Add salt and pepper to taste.

Add your favorite toppings and enjoy!

By Mary Alexander Satterfield

Fiesta Chicken

SHEET PAN DINNER

Prep Time: 45 minutes. Makes 4-6 Servings

Ingredients:

q 1 pound boneless skinless chicken thighs

q 1 bell pepper, diced

q 1½ cups corn

q 2 cups baby potatoes, diced

q olive oil

q 4-5 tablespoons taco seasoning

q salt & pepper, to taste

q cilantro, for garnish

Directions:

Preheat the oven to 375 degrees.

Place the chicken thighs, corn, potatoes, and bell peppers on the baking sheet.

Drizzle with olive oil and season with salt, pepper, and taco seasoning. Place in the oven to bake for 35 minutes.

Serve warm with fresh cilantro.

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.

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By Cara Greenstein

Pumpkin Spice Glazed Donuts

Donuts:

q 1/4 cup warm water

q 1 package active dry yeast

(or 2 1/4 teaspoons)

q 1/3 cup warm milk

q 1 egg

q 1 cup pumpkin puree

q 1 tablespoon butter, melted

q 1/2 teaspoon salt

q 1 1/4 teaspoons cinnamon

q 1/2 teaspoon ginger

q 1 tablespoon maple syrup

q 1/4 cup sugar

q 3 1/2 to 4 cups flour

Glaze:

q 3 tablespoons unsalted butter

q 1 cup powdered sugar

q 1 teaspoon vanilla extract

q 1/2 teaspoon pumpkin pie spice

q 2 tablespoons hot water, or as needed

Directions:

Add yeast and warm water to the bowl of an electric mixer. Let sit for 5 minutes.

Add all ingredients except flour to the yeast mixture. Mix with the hook attachment until completely incorporated. Add flour, 1/2 cup at a time, with the mixer on medium-low speed until the dough is firm enough to knead (about 3 1/2 cups). Transfer to a floured surface and knead for 3-4 minutes.

Transfer dough to a large oiled bowl. Cover and place in a warm, dark area for about an hour or until doubled in size. Roll out dough on a floured surface to a 1/2-inch thickness. Use a donut cutter to create donut rings and holes, and place them on parchment paper lined baking sheets, at least one inch apart. Cover and let rise for 45 minutes more.

Baked version: Preheat oven to 375 F. Bake donuts 8-10 minutes.

Air fryer version: Preheat the air fryer for 5 minutes. Bake donuts in the basket at 330 for 4 minutes.

To make the glaze: Melt butter in a small saucepan over medium heat. Stir in powdered sugar, pumpkin pie spice, and vanilla until smooth. Remove from heat and stir one tablespoon of hot water at a time until the glaze is thin. Dip hot donuts and donut holes in glaze, using two spoons to handle carefully. Cool slightly on a wire rack over a rimmed baking sheet to allow excess glaze to drip off. Serve warm!

Recipe adapted from Baked Ambrosia

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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If you have been told you have “bone on bone” arthritis, or that you are headed for joint replacement surgery, stem cell therapy may be a viable alternative for you.

Please call us today to schedule an appointment!

By Emilee Hudsmith McKinney

Short Rib Stuffed

Portobello Mushrooms

This recipe is the perfect breakthrough appetizer or side for fall. It is warm, hearty, and super deli-cious. It is made with whole ingredients and is packed with protein.

Prep Time: 30 minutes • Makes 8-10 Servings

Stuffing Ingredients:

q 8-10 Portobello mushrooms

q 1 block cream cheese

q 1 teaspoon horseradish

q 1/2 cup of the short rib broth from your crock pot

q 1 stalk green onions

q 3/4 cup red onion

q 2 teaspoons olive oil

Cooked short ribs:

q 2 lbs. short rib

q 1 1/2 box of Kettle & Fire beef broth

q 2 teaspoons TOFG steak seasoning

q 2 cloves minced garlic

q 1/2 cup short rib broth (save it)

Directions:

Combine short ribs, beef broth, steak seasoning, and minced garlic in a crockpot. Cook on low for 8 hours. Save 1/2 cup of broth for the stuffing.

When the short rib is done cooking, shred it with two forks. Preheat your oven to 375F. Destem and wash your mushrooms. Brush the inside of the mushrooms with olive oil. In a bowl, combine cream cheese, horseradish, cooked short rib, short rib broth, green onion, and red onion in a bowl. Stuff the mushrooms with the mixture using a tablespoon. Place stuffed mushrooms in the oven for 15-20 min. Enjoy!

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

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East Memphis • 901-682-5642

6005 Park Ave., Ste. 309

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

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Poplar Pike

901-755-6465

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Roasted Salmon and Grapes with Pistachios Over Fresh Greens

If you’re like many Americans who put a priority on well-being, choosing simple yet healthy snacks and ingredients is an easy first step. For example, grapes are a popular and convenient fruit that can also be an ally in wellness, offering an abundance of health benefits that can help you get (and stay) on the right track.

The next time you enjoy an outdoor adventure, pack along a healthy snack such as California grapes. They can go with you on hikes and bike rides or to the gym as a healthy and hydrating source of energy. Heart-healthy grapes also deliver beneficial antioxidants and other polyphenols and are a good source of vitamin K, which supports bone and heart health. With no need to peel, cut, core or slice, grapes are perfectly portable when you’re on the go.

As an easy, versatile ingredient that can be used in a wide variety of recipes, grapes offer delicious taste, texture, and color – plus a healthy boost – that make them an appealing addition to snacks and meals. An added bonus: Grapes help support heart, brain, colon, and skin health.

Crunchy Salad Pizza on Cauliflower Crust is a simple way to get your fruits and veggies in a fun, tasty recipe. When it’s time for a filling yet nutritional dinner, Warm-Spiced Chickpeas and Couscous with Grapes and Arugula makes for an ideal vegetarian meal. Plus, this easy-tomake dish includes 8 grams of fiber to help support colon health.

Prep Time: 15 minutes

Cook time: 7-8 minutes

Makes 4 Servings

Ingredients:

q 4 wild sockeye or coho salmon fillets (about 5 ounces each)

q 3 tablespoons extra-virgin olive oil, divided

q salt, to taste

q freshly ground black pepper, to taste

q 1/3 cup dry white wine

Directions:

q 1 cup green California grapes

q 1/4 cup shelled, unsalted pistachios, coarsely chopped

q 2 tablespoons finely chopped Italian parsley

q 5 ounces baby spinach

q 1/4 red onion, thinly sliced

q 1 tablespoon white wine vinegar

Heat oven to 400 F. Lightly oil shallow, 9 x 13-inch baking dish.

Pat fish dry and place skin side down in pan. Brush fillets lightly with 1 tablespoon olive oil and sprinkle with salt and pepper, to taste. Pour wine in pan, scatter grapes around and sprinkle pistachios and parsley on fish.

Roast salmon 7 minutes for medium-rare; 8 minutes for medium.

In large bowl, toss spinach, onion, remaining oil and vinegar. Season with salt and pepper, to taste; toss again and divide among four plates.

Place fish on top of greens. Spoon roasted grapes around fish.

Established by local dentists, Bellano Dental is committed to partnering with patients to educate and empower them when it comes to their dental health. Offering preventive, restorative, and cosmetic dentistry, our caring team is here to help. Please visit one of our locations in East Memphis, Germantown, and Bartlett.

By Jennifer Bookout RDN, LDN

Steps You Can Take To Lower Your Cancer Risk

One in eight women will be diagnosed with breast cancer in their lifetime. Cancer is a complicated disease with many causes and unknowns, yet far too often, individuals with cancer blame themselves. While certain lifestyle changes can reduce breast cancer risk, other risk factors cannot be changed. No matter how healthy a person’s lifestyle may be, a cancer diagnosis is still possible.

Common Unmodifiable Risk Factors

• Aging

• Being Female

• Genetics

• Family History

• Race, Access to Screening, and Healthcare

• Dense Breast Tissue

Common Modifiable Risk Factors

• Personal behaviors such as alcohol consumption, nutrition, lifestyle, and physical activity

• Certain decisions about having children and taking medicines that contain hormones

“Maintaining a healthy weight” is frequently labeled as a modifiable risk factor; however, it’s important to note that weight is not a behavior. Instructions like “maintain a healthy weight” command a focus on tracking weight and numbers rather than taking actionable, sustainable steps that support overall well-being. The diet industry thrives from individuals desiring quick weight loss; however, the research is clear that dieting leads to more harm than good and weight gain rather than weight loss in the long term.

Shifting the Focus From Weight to Well-being

Believe it or not, research on Intuitive Eating suggests that those who give themselves unconditional permission to eat consume more nutrient-dense foods like fruits and vegetables than those who engage in chronic dieting. In other words, the best way to incorporate more nutrient-dense foods, including those that aid in cancer prevention, is to make all foods permissible.

Nutrition misinformation and myths regarding cancer are plentiful. These claims often label one food as the sole cause of cancer. No one food causes or prevents cancer, and false claims contribute to guilt and shame related to a cancer diagnosis and treatment.

Food Provides Energy. It’s Not the Enemy.

Consider focusing on what food does FOR your body rather than worrying about what food does TO your body. Rejecting the diet mentality and adopting gentle nutrition relieves stress and improves the quality of life while also helping to prevent chronic disease. Here are some examples of what to ADD to your eating pattern:

FIBER:

• Aids in digestion with the removal of waste, toxins, and cholesterol from the body, therefore regulating inflammation, blood pressure, and blood flow.

• Look for fiber in fruits, veggies, seeds, whole grains, beans, and legumes.

ANTIOXIDANTS:

• Fight oxidation in the body, meaning antioxidants fight the formation of potentially cancerous cells caused by the oxidation reaction. The prevention of such reactions helps keep inflammation at bay.

• Find antioxidants in foods such as fruits, vegetables, dark chocolate, nuts, seeds, wheat, and rice. Make your plates colorful - eat the rainbow!

OMEGA-3 FATTY ACIDS:

• Aid in hormone regulation, blood clotting, and inflammation. Irregular hormone production and inflammation are associated with chronic diseases, including breast cancer.

• Look for omega-3s in fish, canola oil, flaxseed, chia seeds, and walnuts.

There are MANY risk factors outside of nutrition alone associated with breast cancer, so rest assured that diet alone is not the sole cause of cancer or route to cancer prevention. Our mission at Memphis Nutrition Group is to help individuals and families 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. If you’re experiencing fear, confusion, guilt, or shame regarding eating or nutrition, reach out to a Registered Dietitian for guidance and support.

Jennifer Bookout RDN, LDN is a nutrition therapist at Memphis Nutrition Group, a nutrition and lifestyle counseling practice offering in-person and virtual nutrition therapy specializing in a non-diet, weight-neutral approach.

Memphis Nutrition Group helps individuals reconnect with their bodies, find confidence and clarity in everyday choices, and create a peaceful, balanced approach to food that tastes good and feels even better. Contact Memphis Nutrition Group at 901.343.6146 or visit MemphisNutritionGroup.com for more information.

GMO s EXPLAINED

Many consumers are curious to learn more about the purpose and safety of GMOs.

“GMO” is a common term used to describe foods made from organisms (plants, microorganisms, and animals) that have been created using technology called genetic engineering. Genetic engineering allows scientists to copy a gene with a desired trait from one organism and put it into another.

PURPOSE OF GMO s

Humans have modified crops and animals to suit their needs and tastes for thousands of years. Crossbreeding, selective breeding, and mutation breeding are examples of traditional ways to make these genetic changes, and they have been used to create crops like modern corn varieties and seedless watermelon. These methods often involve mixing all the genes from two different sources. For example, today’s strawberries are a cross between a strawberry species native to North America and a strawberry species native to South America.

Modern technology allows scientists to use genetic engineering to take a specific beneficial gene, like insect resistance or drought tolerance, and transfer it into a plant without also transferring undesirable genes, which sometimes occurs in traditional plant breeding. The reasons for genetic modification today are similar to what they were thousands of years ago: higher crop yields, less crop loss, longer storage life, better appearance, better nutrition, or a combination of these traits.

Some GMO plants have been modified to improve their nutritional value. An example is GMO soybeans with healthier oils – higher oleic acid – that can be used to replace oils containing trans fats. Scientists are continuing to look for new ways to develop foods with increased nutritional value and other useful traits.

SAFETY OF GMO s

Multiple agencies within the United States government work to regulate GMOs, including the U.S. Food and Drug Administration (FDA), the U.S. Environmental Protection Agency, and the Animal and Plant Health Inspection Service in the U.S. Department of Agriculture. Each agency plays a part in ensuring GMOs are safe for human, plant, and animal health. For example, the FDA makes sure foods from the GMOs it regulates meet the same safety standards as the non-GMO version. The three agencies also monitor the impact of GMOs on the environment.

Research shows GMO foods currently on the market are no more likely to cause allergic reactions than non-GMO versions of the same foods. Most food allergies are caused by allergens found in just nine foods: peanuts, tree nuts, milk, eggs, wheat, soy, sesame, shellfish, and fish.

The way GMOs are created allows scientists to know precisely which new proteins are produced in a plant. Scientists perform tests to make sure these new proteins are not allergens. This type of testing, called allergenicity testing, is

always part of the process for developing GMOs. As part of this testing, developers consider whether any substances added to the food have characteristics of allergens, such as whether they come from an allergenic source.

Learn more about GMOs and their impact on your health at fda.gov/feedyourmind.

UPDATED FOOD LABELING

Certain types of GMOs have a disclosure that lets you know if the food is a bioengineered food. Bioengineered food is the term that Congress used to describe certain types of GMOs when they passed the National Bioengineered Food Disclosure Standard.

The Standard establishes requirements for labeling foods that humans eat that are or may be bioengineered and defines bioengineered foods as those that contain detectable genetic material that has been modified through certain lab techniques and cannot be created through conventional breeding or found in nature.

By Family Features.

Photo courtesy of Getty Images.

By Dale Sanford, Performance Coach

REST, REFLECT, RECALIBRATE

You did it! You finished that big goal event. The one you weren’t sure you could even do. The one you spent months preparing for, making sacrifices here and there to ensure you got the work in. Maybe it was a long-distance triathlon, marathon, gravel race, or trail ultra. Whatever you did, you’re awesome! But, now what?

What most would call post-event recovery, coaches refer to it as a “transition phase”. Recovery makes it sound like everything after a big race is just physical. Realistically, if you did the training, you shouldn’t be too demolished after an epic race. But if you’ve put your heart and soul into a big goal, there was a lot of mental load (stress). Then there’s the load on your family or work life, too. That said, we generally break a transition phase into three parts:

REST

This is the most obvious. Take a day off. You earned it. Your body needs time to heal and rebuild whatever you broke down during your event. This process can take as much as a couple of weeks, so don’t throw yourself immediately back into high training loads. We generally give our athletes two weeks to do whatever they feel like, or don’t, as long as they keep it short and low impact. If you feel like doing nothing, do nothing. If you are super jazzed, keep your training short and low impact. Runners should likely lay off running for a week since it’s the hardest on the body. We’d caution you about doing more than a couple of weeks of pretty much nothing, as it’s super easy to drop all those good habits and routines you created while you were training hard. Keeping your routines intact will help get you back on track once you’re back to training.

Typical recovery tactics like light massage, ice, compression, etc., can also accelerate recovery. But don’t go crazy beating your muscles to death with a massage gun because they’ve already been through enough!

I saved this for last, but the number one thing you can do post-event to speed up the recovery process is to hydrate well with electrolytes and get your body some protein and carbs! Get the body back to baseline quickly, and it will have the resources to start rebuilding immediately.

REFLECT

Part of going unstructured for a bit is also taking the mental load of training out of the equation. Use the extra time to finish some of those household chores you’ve been putting off, but also use that extra brain power to reflect on how far you’ve come since you started your journey. Don’t waste a second on why you’re not where you want to be. Instead, start thinking about other milestones that will get you closer to your big-picture goals. You don’t have to pick the next big event or challenge immediately. Instead, think about what you enjoyed most from the last several months of training, and lean your plans in that direction!

RECALIBRATE

It’s easy to finish an epic event, check the box, and wipe your hands with the sport under the premise that it just took up too much of your time. Keep in mind, ultra distance events are not the only option in endurance sports. There are plenty of short running races, sprint tris, and bike events to allow you to have a goal and not require you to train like a part-time job - and they’re just as much fun! You need to examine what kind of weekly training time rebalances your life. If it was sustainable in the thick of your training, great! But for many amateur athletes, a powwow with your significant other can recalibrate your training availability. Then you can begin to set realistic goals for available training time. Everyone’s happy!

Dale Sanford is the co-founder of BPC Performance, Inc. and has been coaching endurance athletes all over the world since 2009. From first-timers to world championship competitors and everything in between. Dale is also BPC’s bike fit and movement specialist. He is an avid triathlete himself, earning USA Triathlon All-American honors and qualifying for the Ironman 70.3 World Championships. You can catch up with Dale @bpcperformance, bpcperformance.com, or listen to the Coaches on Couches Podcast.

Lin Wu, Running, Swimming, and Biking

62; Associate Professor at University of Tennessee Health Science Center

INSPIRATION TO BE FIT: I want the ability to live and maintain a healthy and independent lifestyle. Being physically fit is the foundation of acquiring that ability.

MY GROUP: I’m a member of the Memphis Running and Track Club (MRTC). I also train with the BPC Triathlon Training Group.

MOST MEMORABLE FITNESS EVENT: I ran my first marathon, the Paris Marathon, on my birthday with my son cheering me all the way.

I f MY SPORTS: I love the process of consistent training. The training helped me learn a lot about myself, hydration, nutrition, and my body’s limit, and it’s an opportunity to challenge and improve myself, which I always enjoy.

GO-TO GEAR: Running shoes and Garmin Watch

RECENT RACES: MRCT Members Only Race Experience 5K (age group 1st place), MRCT 2nd 5-miler (age group 1st place), and Dragon Fly Sprint Triathlon (age group 3rd place).

FAV FITNESS ACCOMPLISHMENT: I completed my first half IRONMAN Memphis 70.3, in 2021.

BEST EATS: Sakura Japanese Restaurant - the mango roll is always my go-to order.

DREAM DINNER COMPANY: Jeff Preston Bezos for his creativity and interesting personality.

ON MY NIGHTSTAND: “Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones” by James Clear. I found his framework of 1% better every day inspiring.

SPEED BUMPS: I had struggled with arthritis back pain for years, and weight lifting and running have strengthened my back muscles. As a result, I’ve been pain-free for a few years.

BUCKET LIST: I want to hike the Tour du Mont Blanc (TMB), which goes through France, Italy, and Switzerland over the course of 11 stages, approximately 170 kilometers long.

QUOTE: “Don’t wish it was easier, wish you were better.” –Jim Rohn

Photo by Kaeyla Willis

Chris Sheffield, Running, Cycling, Tennis

INSPIRATION TO BE FIT: My grandchildren and I want to live long enough to experience as much as the world offers.

MOST MEMORABLE FITNESS EVENT: Winning my first 10K at 16 in my hometown of Oxford, Miss. I was led through town and around Ole Miss with a police escort – it was quite the thrill and encouraged me to keep running.

GO-TO GEAR: A hydration container. I’m a heavy sweater and have only recently learned to appreciate the importance of replacing those important fluids.

MY GROUP: Running Republic, BPC, Breakaway/St. Jude Marathon Training Group, and Memphis Runners Track Club

BINGE-WATCHING: The Brokenwood Mysteries, or any good British mystery.

FAV INDULGENCE: Cookie dough. It’s SO good!

BEST EATS: Café 1912 or Huey’s hamburger with cheese fries - I split those with my wife.

DREAM DINNER COMPANY: The original IronMan, Gordon “The Man” Haller. I have so many questions.

BUCKET LIST: Top of the list, and a long-term goal, is to hike the entire length of the Appalachian Trail. Previously, I was an assistant director for the Appalachian Regional Commission and visited many states encompassing this 2,200-mile trek.

UP NEXT: Finishing the Road Race Series, Youth Villages 5K - I’m a team captain.

SPEED BUMPS: In my mid-20s, I suffered a serious ankle injury that first put me on the path to incorporating more cycling and swimming into my workouts. I eventually recouped enough to focus primarily on running, but now Father Time harkens me back to a more diverse exercise regimen.

FAVE FITNESS ACCOMPLISHMENT: Hiking a week on the Appalachian Trail during winter in knee-deep snow and ice.

RECENT RACES: Northwest Arkansas Tour de BBQ 30-miler cycle, Dragonfly Tri, Sardis, Miss., MRTC RR Series (5K, 5-miler, 10K and 10-miler), West Cancer Center 62-miler cycle, St. Jude Half IRONMAN

QUOTE: “I have not failed. I have just found 10,000 ways that won’t work.” –Thomas Edison

57; Internal Communications Manager at Youth Villages; U.T. Extension Master Gardener

Photo by Kaeyla Willis

ON MY NIGHTSTAND: “David and Goliath: Underdogs, Misfits, and the Art of Battling Giants” by Malcolm Gladwell

MY WORKOUT:

CrossFit training

MY GOAL FOR THE YEAR:

BIGGEST FITNESS MYTH:

Cardio is the main or only way to achieve weight loss. In a fat loss program, nutrition and strength training go hand in hand. Also, strength training has to be done at high intensity. Personal training is personalized for a reason - to curate the ideal workout for your strengths, weaknesses, muscle imbalances, etc.

BIGGEST NUTRITION MYTH:

Carbs + Fats + Proteins will make you fat. The truth is, too much of anything can make you fat because many of us in this country overeat yet remain undernourished - weight management all boils down to the right balance between nutrition and exercise.

MY WORKOUT:

I’m typically up by 4:30 a.m. to be at the gym by 6:00 a.m. After training, morning consults, and assessments, I get a CrossFit workout in around noon, including a warmup, a main power development portion (Olympic lift, squat, muscle up), and an AMRAP or EMOM

FAVORITE EQUIPMENT:

Power rack, plates, and barbell.

ALWAYS IN MY GYM BAG:

First aid kit and a protein bar.

MY FITNESS IDOL:

@kiaratheleader. I followed her back in 2015, and she gave me the confidence to start working out myself. After I became a certified trainer, I attended her conference in Atlanta and was finally able to meet her in person.

MY DREAM WORKOUT PARTNER:

@davidoteyfit - his knowledge and ability to keep things simple yet effective for both clients and trainers is crazy, so there’s a lot I could learn from him.

MY DIET:

I eat WHATEVER I want that I deem nutritious and beneficial to my goal. Right now, my focus is on increasing my overall protein intake.

MY MOTIVATION:

Personal growth - my strength and ability to help and educate others about fitness.

MY SETBACKS:

ACL tears in both my knees from cheer and volleyball in high school made me very weary of training, and at times I still doubt myself on max squats and heavy power lifts. Each day gives me a new experience where I learn to trust myself more as an athlete and trainer.

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

Photo by Sam Sikes

Photo: Sélavie Photography