INSPIRING ACTIVE LIFESTYLES SINCE 1996
The Science of Anti-Aging
SEPTEMBER 2018
Julie Marie Niekrasz of Ballet Memphis
Healing Through the Joy of Movement GOOD CARBS VS. BAD CARBS
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H+F SEPTEMBER ON THE COVER 14 The Science of Anti-Aging 18 Ballet Memphis’s
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Julie Marie Niekrasz
36 Good Carbs vs. Bad Carbs
ASK THE EXPERTS 10 Thyroid Cancer Awareness 12 Relieving Back Pain
COACH’S CORNER 16 The Magic of Strides
FIT PROFILES 20 Skating Pro Caroline Mirelli 22 Nancy & Dick Barnhart Rock Steady
24 Stroke Survivor Ashanti Coleman 26 David Todd Fitness Addict 28 Cycling for a Cure 32 Weekend Warriors: — Morgan McKinney — Scotty Theunissen
FOOD + NUTRITION 38 Healthy Frozen Meals 40 Rice & Bean Stuffed Peppers
IN EVERY ISSUE 5 Starting Line:
Tips and Products for the Fitness-Minded
6 Fit News 42 Events Calendar 44 Photo Finish:
— Forrest Spence 5K
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On the Cover: Julie Marie Niekrasz Photo by Philip Murphy
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22 Years and Running Strong Amy Goode
Hailey Thomas
Laurenne Hom
When not beating the streets looking for the next fitness craze, Amy enjoys running, cycling, and swimming, and is always on the lookout for the best cheat meal. Sharing inspiring fitness stories encourages her to stay healthy.
Hailey has been running over half her life fortunately not from the law! She has run marathons and half-marathons in Dublin, NYC, LA, Anchorage, Seattle, Red Woods, Big Sur, New Orleans, Sylamore 25K, Shelby Farms 50K and Memphis (6 times). Trails are her new love along with interviewing Weekend Warriors with the same passion for fitness.
Laurenne is a freelance web designer, graphic designer, writer, and editor who has worked her way through 11 different countries and 24 states. She’s an avid cyclist, who biked 1500 miles across half the country in 2014. She also loves pilates and never does the same workout twice!
Publisher Amy Goode amygfitness@comcast.net
901.218.4993
CONSULTANTS Executive Editor Hailey Thomas hailey@memphishealthandfitness.com
901.335.6005
Advertising & Marketing Amy Goode 901.218.4993 Hailey Thomas 901.335.6005 Copy Editor Laurenne Hom
Tindall Stephens
Caroline Sposto
Christin Yates
Tindall has been shooting for over 20 years, specializing in weddings and portraiture. She currently is a super busy mom of three teenagers,wife of a Memphis firefighter/ Paramedic, and entertainer of two boston terriers .....among running a full time photography business. www.tindallfarmerphotography.com
Caroline Sposto is a writer and actor. She’s been published by The Saturday Evening Post, Family Circle Magazine, and literary magazines and anthologies. She won the Alpine International Fellowship for Short Fiction in 2017 and writes for Broadwayworld.com.
A freelance PR/Marketing professional, Christin began running in 2010 and hasn’t stopped since. She now runs everything from 5Ks to marathons, and is an RRCA certified running coach. When not on the pavement or trails, you can find her hanging out with her rescue dogs. Visit her website at christinyates.com.
Contributing Writers Christin Yates Caroline Sposto Andrea LeTard Blair Mize Graphic Design Brian Williams Photographers Philip Murphy Tindall Stephens Jen Russell
740 N. Evergreen Street Memphis, Tennessee 38107 Send articles and photos to hailey@memphishealthandfitness.com H+F reserves the right to edit all materials for clarity, space availability and suitability for publication. First copy free, additional copies, $1. Mailed subscriptions: $25 per year. Back issues, $5. Memphis Health + Fitness Magazine does not knowingly accept false or misleading advertising or editorial content, nor does Publisher assume any responsibility should such advertising or editorial appear. Readers are encouraged to notify Publisher when they suspect false advertising. All rights reserved. Copyright © 2018.
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Andrea LeTard
Philip Murphy
Andrea is the creator and author of Andrea’s Cooktales, an heirloom cookbook being released Spring 2018. She is also a personal chef, small party caterer, and cooking instructor. Andrea has been featured on Cooking Channel, Today Show, and Local Memphis Live. She was chosen as a Top 100 Contestant on MasterChef Season 6. Follow Andrea on Facebook, Instagram (@andreas_cooktales), and her video blog series at Andreascooktales.com.
Phillip has been living in Memphis for over ten years and started in photography and videography six years ago. Although he didn’t go to school for his craft, he’s a storyteller at heart. “I love to tell my version of your story and to get to know what it is that inspires you and makes you.”
facebook.com/ MemphisHealthFitnessMag @MemHealthFitMag please recycle
Read us online at memphishealthandfitness.com
STAR TING LINE
FIT TRIP
HAVE YOU BEEN ON A FIT TRIP?
Send a photo and brief caption to: hailey@ memphishealthandfitness.com
FIT READ Recent neuropsychology research suggests that “positive neural traits are built from positive mental states.” How do we install good experiences in our brains so they can increase our experience of happiness? Mindfulness expert Julie Potiker, author of the new book “Life Falls Apart, but You Don’t Have To: Mindful Methods for Staying Calm In the Midst of Chaos,” says, “We can change our brain. It is the fundamental notion of experience-dependent neuroplasticity. Our thoughts and emotions fire neurons in our brains, which then wire together and form new neural circuits. What fires together, wires together.” For more information go to
Beverly Evans, Ann Coleman & Carol Ellis biked the Hiawatha Trail in Montana.
MindfulMethodsForLife.com.
Known as the “Crown Jewel” of Rail-to-Trail Adventures, the trail is 15 miles long with 10 train tunnels and seven sky-high trestles. Beverly says, “The temps were in the high 90s, but, being girls from the South, we didn’t sweat it.”
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CAN YOU HIKE 50 MILES BY OCTOBER 2? The 50th Anniversary of the National Trails System is this year and the American Hiking Society has issued a challenge to hike at least 50 miles by October 2 and to promote and protect America’s hiking trails, their surrounding natural trails, and the hiking experience. For more information go to Americanhiking.org.
COMING TO THE OCTOBER ISSUE OF H+F Cancer Awareness Issue • Survivors’ Stories • Fit Fall Foods TO RESERVE AD SPACE CALL Hailey Thomas @ 901.335.6005 or Amy Goode @ 901.218.4993 5
FIT NEWS
Hometown Hero DeAngelo Williams and Family Continue to FIGHT ON Against Cancer Cancer has been a family affair for as long as DeAngelo can remember. “Breast cancer, whether I like it or not, is part of my family’s story. That’s why I am so passionate about raising awareness because I have seen firsthand how it can impact others,” says DeAngelo Williams. The BRCA1 mutation runs in his family, which significantly increases the likelihood of developing cancer, in particular, breast cancer. DeAngelo’s mother, Sandra, and her four sisters all carried the gene. After a successful college football career as a running back for the University of Memphis, DeAngelo went on to play professionally for the Pittsburgh Steelers and Carolina Panthers. It was in 2009 that he started working to “turn the NFL pink” during the month of October—from dying his hair pink to wearing pink cleats to sharing his mother’s story and the importance of prevention and early detection. DeAngelo was on a mission to make a difference. A woman once shared that she was getting her first mammogram solely because she saw him wearing pink cleats during a game. “Pink is really so much more than just a color. It’s a lifesaver. It’s awareness. If we reach one, we reach millions. If we reach millions, we’re doing our job and getting closer to finding a cure.” To further this work, he founded the DeAngelo Williams Foundation with a mission to develop and seek initiations to support the eradication of breast cancer through preventative care and research. Unfortunately, by 2011, all four of his mother’s sisters who faced breast cancer passed away from the disease, and in 2014, at the age of 53 after two battles again breast cancer, his mother Sandra also succumbed. “Because she can no longer spread the message of prevention and early detection, I am now doing it for her,” he says. It is through the foundation that DeAngelo started the initiative “53 Strong for Sandra” that pays for 53 screening mammograms for women in memory of his mother. Last year at the starting line for West FIGHT ON, DeAngelo and Risalyn presented a check for over $10,000 to The UT/ West Institute to fund mammograms for women who would not otherwise have access to them. This year, they are back to FIGHT ON for Sandra again and will both be riding 34 miles and raising funds for research and patient services, including screening mammograms, through their team “Williams Warriors.” “You have a decision to make, and there’s no in between. There’s no, Eh, I’ll fight it today but not tomorrow. You either thrive, or you survive. My mother was the epitome of thriving. She lived. And she still lives on to this day.” Join DeAngelo, Risalyn and Williams Warriors as they FIGHT ON against cancer on September 15 at West FIGHT ON at Shelby Farms Park. You can join Williams Warriors at www.fight.westcancercenter.org/goto/WilliamsWarriors2018. Whether you cycle, run, walk, or simply donate and cheer on the team, YOU are making a difference in the fight against cancer.
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Our physicians and nurse practitioners are conveniently available to you Monday through Friday with a physician on call for urgent weekend needs. n Annual Wellness Exam n Office visits to monitor high blood pressure and diabetes n Immunizations n Same day sick visits n College, High School and Sports Physicals n Travel visits n Screening Carotid Ultrasound n Screening Abdominal Ultrasound We are located in the Heart of the Wolf River Medical Corridor
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FIT NEWS
Extreme Performance Training™ Arrives in Memphis Local fitness coach Taylor Somerville received his Extreme Performance Training™ (XPT) certification directly from founders of the method, Laird Hamilton and Gabby Reece. Taylor has turned his specialized training and passion for fitness, recovery, and stress management into Symmetry. “Symmetry’s mission is to change your relationship with stress. Stress is a part of life. However, your ability to manage it properly will go a long way in determining your quality of life,” says Taylor. “At Symmetry, we will push you out of your comfort zone to teach you how to control your response to stress.” Symmetry offers three types of classes to achieve this goal.
Type-A people need more time to really allow their body and mind to relax and recover from stressful work environments, fitness, and other parts of life. Symmetry’s heat and ice contrast therapy is perfect for this because it combines breath work with ice bath and sauna contrast therapy. The class is approximately one hour. Learn how to utilize the breath in everyday life to respond instead of reacting to stressful situations.
• Breath work classes
Symmetry classes are mobile and available on-site for corporate stress management training or at homes, gyms, or wherever they are needed.
• H eat and ice contrast therapy, featuring the only mobile barrel sauna in the southeast
More more information, call Taylor at 901.485.3938 or visit Symmetry.live.
• Pool workouts that incorporate weights Breath is one of the most underutilized components of health and human performance. Through a variety of simple and effective teaching tools, Symmetry’s breath classes help illuminate this powerful practice.
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Participants utilize different breathing protocols to positively impact performance, recovery, and overall health. Proper breathing helps with the ability to control stress response, mobility, mindfulness, and concentration.
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A SK THE EXPER TS By Malini Gupta, MD
September is Thyroid Cancer Awareness Month What is a thyroid gland? A thyroid gland is a butterfly-shaped gland that sits at the base of the front of the neck. It makes hormones that go through the bloodstream that help regulate metabolism.
What is a goiter? A goiter is an enlarged thyroid. These can happen as a result of autoimmune thyroid problems, such as Hashimoto’s thyroiditis or Graves Disease, multiple nodules (multinodular goiter), cancer, infections, and even iodine deficiency. The most common cause of goiters in other parts of the world is iodine deficiency. The thyroid cannot make enough thyroid hormone if it does not have enough iodine. The brain will detect low amounts of thyroid hormone and will increase a manager hormone called TSH, or thyroid stimulating hormone, and this will stimulate the thyroid to make thyroid hormone and increase its size.
How does one obtain iodine in their diet? Iodine is found in the soil and sea. In the United States, most of the iodine comes from iodized
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salt. Other sources include dairy, meat, eggs, saltwater fish, seaweed, shellfish, soy milk, and vitamins that contain iodine. Sea salt does not contain iodine unless it has been iodized. Iodine deficiency can result in goiters, hypothyroidism, and serious problems during pregnancy. The recommended daily amount of iodine is 150 ug a day, and more if pregnant or breastfeeding. A teaspoon of iodized salt has 400 ug. Not all multivitamins contain iodine.
What is a thyroid nodule? A thyroid nodule is a collection of cells that forms a mass that is not supposed to be in the thyroid. Nodules can be benign (not cancerous) or malignant (cancerous). Most nodules are benign. They typically feel like a knot in the neck. About 10%–15% of patients with thyroid nodules found by a physical exam will have cancerous nodules. Nodules can cause problems such as difficulty swallowing, choking, dizziness with head turning, pain or ringing in the ears, and difficulty breathing. Only about 60% of nodules can be felt during an exam. Many nodules are found incidentally on other imaging done for other reasons. A nodule may need to be biopsied by fine needle aspiration to help assess whether there is cancer in the thyroid or not.
How treatable is thyroid cancer? There are four major types of thyroid cancer. When found early, thyroid cancer is usually treatable. There are some thyroid cancers that are very aggressive and difficult to treat. Thyroid cancers affect people of all ages and both men and women. Family history of thyroid cancers, radiation exposure, and autoimmune thyroid disease (such as Hashimoto’s thyroiditis and Graves disease) increase the possibility that one might have thyroid cancer. After a thyroid cancer is suspected, a surgeon will remove half or the entire thyroid gland, and sometimes lymph nodes. Some cancers require radiation therapy and even chemotherapy. A multidisciplinary team helps treat thyroid cancer.
Are there supplements that help prevent thyroid nodules, thyroid problems, and thyroid cancer? Some herbal supplements can damage the thyroid. One should discuss taking vitamins and supplements with a medical doctor before taking these for any reason.
Dr. Malini Gupta is an endocrinologist and Director of G2Endo. She is a member of the American Association of Clinical Endocrinologists and the American Thyroid Association. She has an interest in thyroid, parathyroid, and pituitary disease, and is certified to do ultrasounds and fine needle aspirations at her clinic. She speaks on thyroid cancer treatment nationally. More information about her can be found at G2Endo.com.
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A SK THE EXPER TS By Raymond J. Gardocki, MD
Freedom From Back Pain If you compete in a sport or exercise long enough, the odds are you will eventually endure back discomfort. Whether it’s distance running, golf, weightlifting, or standing and lifting at work, back pain can sidetrack you from staying in shape and reaching your goals. Pain, weakness, and numbness may often be the result of disc problems in your spine. A revolutionary type of minimally invasive spine surgery offered at Campbell Clinic is benefiting patients around the Mid-South who suffer from these problems. Endoscopic spine surgery is a new procedure that allows a surgeon to access a herniated disc through a series of small ports placed in an incision smaller than what would be necessary for a traditional approach. Through these ports, a physician uses small tools to cut and extract problematic tissue. By using this technique, a surgeon can visualize the damaged part of your spine while disrupting less tissue during surgery, allowing you to recover quickly and get back to the things you love. As with any procedure performed on a same-day, outpatient basis, endoscopic spine surgery has a host of clinical benefits for the patient.
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Those include: • A much smaller incision than normal, resulting in fewer limitations after surgery • Limited amount of blood loss compared to lengthier, in-patient procedures • Better management of pain before, during, and after the surgery • Preservation of spinal mobility • Significantly lower risk of surgical complications • Less disruption of surrounding muscle and tissue • A faster return to exercise and work • And of course, the convenience of same-day surgery! During the procedure, patients are consciously sedated to ensure comfort and to assist the surgeon with guidance around local nerve tissue based on immediate sensation. After the surgery, low-dosage medication is administered to aid in pain control and eliminate any memory of the procedure. While not all patients are candidates for outpatient surgery, many are eligible to have same-day surgery so that they may recover in the privacy and comfort of their own home. Despite the normal soreness associated with surgery, patients typically report immediate relief post-operatively from the symptoms associated with herniated discs such as weakness, numbness, incontinence, and pain.
Dr. Ray Gardocki is a spine surgeon at Campbell Clinic Spine Center in Cordova. He is the first and only physician in the region to be trained in the endoscopic spine approach. For more information about endoscopic spine surgery, or to schedule an appointment, call 901.507.7656.
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BEAUT Y By Valerie Monismith, RN
6 REASONS YOUR SKIN
IS AGING
1 2 3 4 5 6 14
A Closer Look at the Science behind Aging Skin Aging undoubtedly affects all of us, but how quickly we age varies for everyone. Genetics and lifestyle choices are part of that. And while aging affects the entire body, we often only notice the visible changes that appear on our skin. Unfortunately, we cannot stop the aging process, but we can influence it by understanding the science behind it.
Decrease in collagen & elastin production Every year after about age 30, we lose 1%–3% of our skin’s collagen & elastin, which are the protein fibers that provide the supportive structure in our skin. These fibers are responsible for keeping skin firm and strong, giving us the elastic bounce that is characteristic of youthful skin.
Decrease in lipid production As we age, our bodies produce fewer lipids (also known as essential fatty acids), which are necessary for maintaining youthful skin. Lipids create a protective barrier within the skin to keep moisture in and the elements out. As a result of decreased lipid production, skin becomes more susceptible to sun damage and dryness.
Declining levels of hyaluronic acid Hyaluronic Acid gives youthful skin its plumpness and provides protective insulation and tissue repair. It also exists within cartilage, allowing for smoother joint movement, thereby reducing damage to surrounding tissues. As with many other important compounds in the body, its production levels decrease with age.
Cell turnover rate slows down Normally skin cells regenerate every 28 days, but this turnover rate slows down to about 30–35 days. Old cells remain on the body longer, resulting in a buildup of dead skin cells. When skin develops too much buildup, it becomes rougher, duller, and more prone to irritation or hyperpigmentation.
UV damage from sun exposure & tanning beds Excess sun exposure can lead to sunburns and accelerates aging. UVB rays cause sunburns, but UVA rays penetrate deeper and damage skin cells and proteins that maintain healthy structure. According to the Skin Cancer Foundation, tanning beds emit higher doses of UVA than what reaches us from the sun!
Top recommendations for graceful aging: Resurrection by Visual Changes Skin Care ($98) This potent anti-aging serum contains peptides and other active ingredients such as hyaluronic acid, algae extracts, and ceramides to dramatically reduce wrinkles and increase skin firmness and hydration.
EltaMD UV Elements Broad-Spectrum Facial Sunscreen ($34) Not all sunscreens are created equal, so it’s important to choose one that is formulated with skin-loving ingredients. EltaMD’s UV Elements is a moisturizing sunscreen with hyaluronic acid. It protects against UVA and UVB rays using transparent zinc oxide (a mineral that doesn’t look white or chalky on skin). This sunscreen is also tinted and applies like a BB Cream, making it a perfect makeup-free option for humid days in Memphis!
Monthly Medical Facial Treatment (starts at $100) Considering that our bodies naturally decrease cell turnover and peptide production, a monthly facial can make all the difference in keeping skin properly exfoliated, hydrated, and protected.
A Plant-Based Diet Eating a diet rich in quality vegetables, fruits, and grains can provide essential antioxidants that help protect the body against environmental damage. Whether a vegan or meat-lover, including minimally processed plant foods will add nutritional value and benefit long-term health.
Maintain a Regular Exercise Routine Physical activity is one way the body rebuilds and repairs itself. Safe exercise brings oxygen to the blood, encourages detoxification, and regulates metabolism—all of which play a role in how quickly the body ages. There are countless ways to move, so don’t feel obligated to just visit the gym or go for a run. Try different options and methods of movement!
Environmental toxins & Lifestyle choices Everything we breathe, consume, and absorb affects our overall health— including skin health. Air pollution, artificial food products, and chemicalheavy skincare products contribute to oxidative stress within the body. The more toxins we take in, the harder our body has to work to detoxify. And if the body is regularly working overtime to rid itself of unwanted chemicals, it can result in tissue damage inside and out.
Valerie Monismith, RN is the Founder and Co-Owner of Ashtoria Aesthetics & Wellness in Collierville. She is trained in the US and abroad in both laser and injectable therapies. Valerie is also a Certified Food For Life Instructor through the award-winning Physicians Committee for Responsible Medicine (PCRM) program. For more information, call 901.310.3530 or visit Ashtoria.com.
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Our unique facials combine result-driven therapies with medical-grade skincare for one all-inclusive price. Each Medical Facial Treatment is customized to your specific skincare needs, which may change over time as the health of your skin improves. This treatment may include Diamond Microdermabrasion, Hydrofacial, Targeted peels, and LED/Photodynamic Light Therapy just to name a few.
We offer treatments for volume replacement, scar revision, and wrinkle reduction with temporary and long-term bio-stimulating fillers. Our services also include Botox, Dysport, and Xeomin to relax muscles for wrinkle reduction or to alleviate symptoms such as migraines, clenching and grinding of teeth, under arm sweating, and neuropathy pain in the hands and feet.
L AS ER TR E ATMENT S Ashtoria is the first in the MidSouth to offer the advanced technology of the newest FDA approved Fotona laser system with the highest ratings of both safety and efficacy. We offer a variety of laser treatments to resurface skin texture, refine pores, stimulate collagen, and tighten skin. Our laser treatments also include unique therapies for sleep apnea, vaginal rejuvenation, and the removal of broken capillaries, moles, skin tags, and other benign skin lesions. Many of our laser treatments offer little-to-no downtime so you can return to your normal daily activities as soon as possible!
THANK YOU FOR VOTING FOR AS HTOR IA A ESTHE TIC S & WELLNES S IN THE HE ALTH & FITNES S R E A DER’S POLL! CONSULTATIONS ARE ALWAYS COMPLIMENTARY! CALL 901-310-3530 TO SCHEDULE YOURS TODAY.
Located in the Shops at Carriage Crossing in Collierville, TN 901-310-3530 • www.ashtoria.com • Open Monday–Saturday by appointment only 15
COACH’S CORNER By Andrew Chumney
The Magic of Strides Are you stuck in a rut with your running? Do you feel like no matter how much you run, you just don’t get as fast as you want to be? As you get older, are you noticing that your muscle strength and flexibility are declining? There isn’t a magic cure for everything, but in this case strides are just what the coach ordered. Many primarily train by just going out and running for time or distance each day. Some runners may add in occasional track work, but this still usually consists of just doing long intervals at only a slightly faster pace than daily training runs. Nevertheless, most adult runners would agree that just getting in a steadily paced run for the day is a huge success, even if it’s the only physical activity they are able to accomplish.
open up and run fast. This could be a track, grassy field, or even just a quiet stretch of street. Starting at one end, lean forward and, with a somewhat exaggerated form, gradually work into a sprint so that you are going just about all out for the second half of the straightaway. Rest for 30–40 seconds and repeat. Start at around four repetitions and work up to eight or so. This can be done once or twice per week, preferably after your run. The first couple times might cause a little bit of soreness in the hip flexors and quads since your legs stretch out a little more than usual. If you
keep at it, the soreness goes away and you can reap the benefits of the strides without contributing any additional post-run fatigue. After several weeks, the strides will begin to feel faster and smoother because you’re becoming more efficient. This efficiency doesn’t just make the strides better, it trickles down to every run you do. Even your slow runs will feel better. Best of all, efficient form means fewer injuries. There are a great many things you can do to improve your running form and reduce injury risk, but at roughly 10 minutes per week, strides are definitely the most bang for your buck!
However, running is incredibly repetitive. Year after year of pounding out the miles with only a limited pace range can take its toll. Your body begins to reflect what you’re doing, as well as what you’re not. As you get older, you ability to maintain or even improve your cardiovascular fitness actually declines quite slowly. What declines more rapidly is muscle strength and flexibility. By engaging in repetitive movements day after day with only a limited range of motion, you handicap yourself so that even if you can improve your fitness, you don’t have the mechanical efficiency to turn gains into faster times. You tighten up and your movement becomes more restricted, your stride becomes smaller, and you notice that your race pace from half marathon down to 5K hardly gets any faster. This is where strides come in! Find a straightaway roughly 80-120 meters long where you can really
Do you have questions about getting started or finding a plan to work for you? Stop in and talk to anyone on our staff. We’ll be happy to help!
Andrew Chumney began working in specialty running in January of 2007. At Fleet Feet Memphis, he is sharing his passions for running with our training groups. If you’ve come to our Thursday night speed workouts or the Saturday morning long run, you’ve definitely benefitted from Andrew’s expertise.
LOCALLY OWNED AND STAFFED BY PEOPLE PASSIONATE ABOUT RUNNING AND FITNESS.
4530 POPLAR AVE. MEMPHIS 2130 W. POPLAR AVE. COLLIERVILLE 901.761.0078 WWW.FLEETFEETMEMPHIS.COM
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COVER PROFILE
By Caroline Sposto Photo by Philip Murphy
Two Memphis Dancers Help Parkinson’s Patients Rediscover
The Joy of Movement
This month, Ballet Memphis is celebrating the one-year anniversary of its Dance for Parkinson’s program. Taught by Julie Marie Niekrasz and Kristen Osborne Lucas, this creative, gentle movement program is designed for patients and their care partners. Both instructors, who are accomplished career dancers, completed Dance for Parkinson’s Training and were certified at the Mark Morris Dance Center in New York City before bringing the program to Memphis.
“It isn’t just ballet,” Kristen adds. “Our program is more accessible. We incorporate a lot of styles: tap, modern, jazz, musical theatre, improvisation, props, and all sorts of music. Most of our dancers came of age during an era of great music. When I play a Roy Orbison song, they light up. We also include their care partners at no cost. That might be a spouse, a child, or a best friend—whoever brings them to the program. This way every dancer has a built-in support system from day one.”
movement because their dancers have become a close-knit social community. They get to leave their Parkinson’s at the door, and the class includes a lot of laughing, so it doesn’t feel like a workout.
A colleague introduced Julie and Kristen knowing they had the common goal of teaching Dance for Parkinson’s. Around this time, the new Ballet Memphis facility in Midtown had just been built.
She goes on to explain, “Parkinson’s is a movement disorder. There is a natural, innate connection between what a dancer does every day in training and what a Parkinson’s patient needs to do to maintain: balance, coordination, posture, strength, stamina, and flexibility. Dancers have to constantly work on those same things, so it’s a beautiful, natural relationship.”
Julie and Kristen say their primary goal is to get the word out and make more people with physical challenges aware of the benefits of group exercise. “Parkinson’s,” Julie says, “Is a very isolating disease. The best thing a patient can do is to find a community.”
Julie says, “I learned about the program and saw it as a way to share what I know and love. I love dance and I love moving. Helping people who rely on movement get through their day is one of the best ways I can use dance.”
Julie and Kristen call their students “dancers” and not patients and don’t consider it a form of therapy. They say the benefits extend beyond
“We’re trying to help each and every person find joy in their movement again. Our dancers tell us that this class is their favorite part of the week. Of course, we encourage them to add other programs to their fitness routine as well.”
Julie and Kristen now have 11 regular students. They say 20 would be an ideal sized class. They are also working to bring the program to other Memphis area locations.
“We’re trying to help each and every person find joy in their movement again.” Julie Marie Niekrasz
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Kristen Osbourne Lucas
Dance for Parkinson’s meets every Friday from 10-11 am at Ballet Memphis at 2144 Madison Ave. The first class is free, and each following class is $10. Care partners are tuition-free. For more information about this nationwide program, visit Danceforparkinsons.org
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HEALTHY AGING
By Caroline Sposto Photo by Tindall Stephens
Rolling Along
After 79 Years of Skating, Caroline Mirelli Has No Plans to Retire
Caroline Mirelli’s professional career as a world-touring roller figure skater began in 1947 at age 17. Today, age 88, this Hall-ofFamer is still getting up at 5 am seven days a week to teach classes, choreograph shows, and coach national champions.
smiles mischievously, “I went to a meet in Michigan where he won a great, big trophy. I turned to my mother and said, ‘That’s who I’m going to marry!’” The handsome speed skater ended up joining their show. “There were pretty girls on our tour. I’d tell them, ‘Stay away from him, he’s my man!’ We went together for five years, and got married one day in Dallas between the morning and afternoon shows.”
A petite woman with a huge presence, she moves about East End Skating Center quickly, juggling the needs of students and parents with aplomb. This superager has been on the go her entire life and has no plans to retire.
Three years later, in 1956, the couple left the tour to have a baby, Toni Lynn, who only lived 10 days. They eventually moved to Whitehaven and opened Skate Haven on Brooks Road. Still longing for a child, in 1972, when Caroline was 42 and Tony was 51, they adopted their daughter, Kelli. They lost a family member in October of 1991 when her husband died of mesothelioma.
“I don’t feel 88,” she says. “God is good. Two years ago, I fell down while skating and broke my pelvis in three places. I finished the rehab program and came right back, though I did stop teaching on skates because I have all these little kids around me.” In addition to children’s classes at both Cordova and East End Skating Centers, Coach Caroline teaches private lessons for adults and youngsters. “On Sunday,” she says. “I start with church, then I teach. I don’t have a single day off, but I love it!” Born in Chicago in 1930, Caroline started skating at age nine, when her ballet teacher took 10 students to the rink to try ballet on wheels. She was the only one in her class who continued.
“I don’t feel 88, God is good.” “That was during the depression,” she recalls. “There were five kids in our family, and nobody had any money. I used to take my little red wagon around the neighborhood and collect milk bottles and soda bottles to trade in for the money to skate.”
The war-weary audiences were very receptive. “For many people, we were the first entertainment after the war. Those people were so down and yet so happy to see our performances with the colorful costumes and great music. They treated all of us like stars.”
Her determination paid off in 1947 when she landed her first professional job in a touring show called “The Skating Vanities.” She had to drop out of high school and pack a trunk for Europe shortly before graduation.
True to her nature, Caroline Mirelli worked hard and moved from a chorus position to a fill-in for the soloist. “I did everything I could to make extra money,” she says. “I worked my way into being the ‘swing girl,’ which meant I could do everybody’s routine—even the star’s. At one point, the star had to go home for a family emergency, and I took over for her.”
“It was only two years after World War II,” she explains. “We crossed the Atlantic on a warship that had been converted for passengers. The choreographer had us put our skates on and practice on the deck. Everyone got seasick, so we never did it again!”
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Money, travel, and applause were only part of the adventure. She also met her husband during that first tour—a handsome speed skater who had caught her eye. Caroline
Ever positive and resilient, Caroline went on to lead an impressive number of competitive skaters to national victories. In 1996, she was inducted into the roller skating hall of fame. She continues to build champions. Her two students, Douglas Whealon and Cora Stafford, returned from the national competition in Lincoln, Neb. in early August with gold medals in pairs skating. When asked to share her secrets to longevity, she cites her devotion to the Bible and prayer more than anything else. “My diet is ordinary,” she adds. “My staples are milk, coffee, bread and butter, orange juice, pizza, loaded baked potatoes, and lasagna. Of course, I never sit still. I’m always moving.” Caroline also speaks about purpose. “The day I brought my daughter home, the grass was suddenly greener and the skies were brighter because I had someone to take care of. I’m at my best when I’m taking care of others. At 88, I could be in a nursing home or walking around with a cane, but God has blessed me.” Coach Caroline has no plans to retire and is still taking students, whose ages range from toddlerhood to senior citizenship. If interested in learning to skate, contact her through East End Skating Center at 901.363.7785.
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HEALTHY AGING
By Caroline Sposto Photo by Tindall Stephens
Punching Back at Parkinson’s Every year, 60,000 people in the United States are diagnosed with Parkinson’s Disease (PD). An estimated 10 million people worldwide currently live with it. Michael J. Fox, Alan Alda, Neil Diamond, Linda Rondstadt, George H. W. Bush, and Janet Reno are well-known names among them. So were Muhammed Ali, Charles Schulz, and Robin Williams. The cause of PD is unknown, and its progression and symptoms can vary from person to person, so there is no standard treatment. In addition to coping with external symptoms that can include tremors, diminished motor skills, loss of balance, and slurred speech, patients often cope with invisible symptoms as well. There is no known cure, yet scientists are gaining new insights, and treatment is ever-evolving. In addition to new medications and clinical therapies, many of today’s patients are fighting the disease through specialized exercise programs. One popular program, designed to give PD a counterpunch, is Rock Steady Boxing. Developed in 2006, it’s a rigorous, non-contact workout that focuses on balance, hand-eye coordination, flexibility, and stamina. There is no sparring, but boxers don gloves and hit bags. Every boxer’s care partner is encouraged to participate in the class. Two notable Memphians who have become enthusiastic Rock Steady boxers are Nancy and Dick Barnhart, co-founder and CEO Emeretis of Barnhart Crane and Rigging, the company that erected the Memphis Pyramid. Married 63 years this month, the adventurous and active couple’s life together included building and running a business, raising three children, and exploring much of the world alone on their sailboat. Five years ago, at the age of 80, Dick was diagnosed with PD. “There is a typical walk,” explains Nancy, who holds a nursing degree. “A shuffle that I first noticed. I told our doctor that Dick might have Parkinson’s. She referred us to a neurologist who put him on medications. That’s what a neurologist does. They typically don’t say much about exercise.” Dick noticed a loss of upper arm strength and started counteracting that by working out at the YMCA. Last winter, a friend told him about Rock Steady Boxing, and now both he and Nancy are hooked. They attend the program at Christ United Methodist Church in East Memphis three times a week. Like many Parkinson’s patients around the U.S., they are literally punching back at the disease,
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“In my case,” Nancy says, “I do all of the exercises and help him put on his gloves. I can attend without having to pay, so it’s a two-for-
Nancy & Dick Barnhart tackle Rock Steady Boxing classes at Christ United Methodist Church. one. Dick drives well, but some people in the class are no longer able to drive, so someone else brings them and then participates in the class.” “There’s a social component, we like the people, and we’ve got a good gang here.” Dick adds, “And we’ve got great coaches.” Two of their coaches are Jan and De’Ann Averwater. Jan has been the church’s Athletic and Fitness Director for 28 years. “A church should serve the community,” Jan says. “Anyone can work out or go to a gym, but what about those special populations?” She goes on to say that one of the most striking qualities of her Rock Steady boxers is their
upbeat attitude. “I teach other classes, and people sometimes complain, but this group is different. I think when you’re struck with a disease, the flowers look prettier, and you’re just happier to be a part of life, and to have life.” Both Nancy and Dick say that his condition hasn’t gotten worse in the five years since his diagnosis. They credit this success to their active lives that include ongoing projects on their country acreage, time with their family, a happy marriage, and regular rigorous exercise. There currently are five Rock Steady Boxing programs available in Memphis. Visit Rocksteadyboxing.org/find-a-class.
ROCK STEADY BOXING IS COMING TO EAST MEMPHIS. CLASSES BEGAN IN MAY AT CHRIST CHURCH MEMPHIS.
Rock Steady Boxing is a fitness program dedicated to the fight against Parkinson’s Disease. RSB gives people with Parkinson’s Disease hope by improving their quality of life through a non-contact boxing based fitness curriculum.
More information is available at christchurchmemphis.org or rocksteadyboxing.org. Call 683-6887 or email athletics@christchurchmemphis.org to schedule an assessment. 23
FIT PROFILE
Strength After Stroke Ashanti Coleman As a Young Stroke Survivor In November 2017, Ashanti Coleman, a healthy and active wife and mother in her 30s, began exhibiting the classic signs of a stroke. In the emergency room, she learned it was caused by a blood clot and spent another couple of weeks in the hospital being closely monitored and recovering. Ashanti returned home for Thanksgiving and dove right into physical therapy and speech therapy to help with facial drooping. By January, she had regained full strength of her hand, but her speech was still a little off. “As with other stroke survivors, I developed an accent from my tongue overcompensating,” she says. It had caused her to speak with a Jamaican accent. Only after two more months of therapy did she feel comfortable speaking in front of people. Ten months after her stroke, Ashanti is 95% recovered. “If you didn’t know me prior to my stroke, you would likely never know what I went through,” she says. She was cleared to go back to yoga, weight training, and running earlier this year. She also returned to coaching track at Collierville SYS. She’s been more dedicated than ever to maintaining a healthy routine. “I’m thankful that I had been leading a healthy lifestyle prior to my stroke because it helped me fully recover and do so more quickly,” Ashanti says. “As a nurse practitioner, I always have the mindset that if I’m asking my patients to make healthy lifestyle choices, then I need to lead by example.” Ashanti’s family and friends were incredibly supportive during her recovery. “My husband and kids would help me tie my shoes, button my shirts, and do other things that I could not do on my own. Seeing their mother go through this has shown them how important it is to continue to be active in sports and other physical activities.” Because Ashanti was in great physical health, doctors attributed her blood clot and stroke to a new birth control medication she had begun the month prior. “I caution my patients to be more aware of what birth control they’re taking and educate them on the risks. Birth control with estrogen increases the risk for clot and stroke, so I’m sure to discuss their risk factors such as diabetes, smoking, etc.” Since her incident, Ashanti has taken every opportunity to advocate and tell her story about being a young stroke survivor.
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FIT PROFILE By Christin Yates
CONQUERING CROSSFIT World-Ranked Teen Daniel Kuc is a CrossFit Prodigy Daniel Kuc isn’t your typical high school sophomore. He’s part of the 0.2% of kids his age who qualified for the 2018 Rebook CrossFit Games in early August that were held in Madison, Wis. The CrossFit Games had athletes from more than 30 countries competing in various events. Daniel grew up playing soccer and later football and track. His friend’s dad owned a CrossFit gym, DeSoto CrossFit in Southaven, and encouraged him to try it out. Daniel initially started doing CrossFit to improve his strength and speed for football. However, it became his passion, and over the next two years, he eventually quit football to focus solely on CrossFit. “I originally started out doing the teen class, but I started joining in on the adult classes,” says Daniel. “CrossFit is very technical. When I started, I couldn’t do a lot of the moves, and now I can.” Daniel recently joined CrossFit Blue Blood in Olive Branch. He is highly dedicated to his craft and works out up to six hours per day. “I basically work out, go to school, workout, eat and sleep,” he says. During his one active recovery day each week, he swims, hikes, bikes, or does another activity. In order to qualify for the CrossFit Games in the 14–15 age division, Daniel had to complete two stages of competition. The first one, the Open, occurred over five weeks. Participants were sent one workout per week. From there, the top-200 contenders participated in the online qualifiers:
“I basically workout, go to school, workout, eat and sleep.” four workouts completed in four days. Out of 9,022 who began the process initially, only the top 20 were invited to the games; Daniel placed 11 out of 20. Daniel and his family traveled to Wisconsin in early August for the CrossFit Games. Unfortunately, a back injury kept Daniel from competing. “I talked to my parents, my coach Brittany Fisher, and a CrossFit Orthopedic surgeon, and we decided the smartest thing to do would be to withdraw from the Games and let the stress fracture in my back heal completely.” While he didn’t compete himself, he enjoyed the atmosphere, participating in CrossFit’s first Opening Ceremony, meeting other athletes, and scoping out his competition. “Once I’m cleared to get back to CrossFit, I plan to work out at 4:30 am before going to school and then again from 4:30 pm until 8 or 9,” Daniel says Even with a rigorous gym schedule, he maintains all As at Lewisburg High School and manages to get his homework and studying done during patriot hour. “A lot of kids my age are into things that don’t appeal to me,” Daniel says. “I like the people I’ve met through the gym who share similar interests and goals.” As far as nutrition goes, Daniel enjoys traditional Polish meals from his mom’s kitchen. He also recently enlisted the help of Amplified Nutrition, who is helping him eat according to his macros to stay in peak shape for CrossFit. Daniel credits his family’s support for allowing him to excel at CrossFit. “When I first got into it, I didn’t think my parents understood how serious I was. Now they’re my biggest supporters, and I wouldn’t be where I am today without their advice and guidance.”
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FIT PROFILE
By Christin Yates Photo by Philip Murphy
DAVID TODD From Drug Addict to Fitness Addict Although David Todd looks like he has always been into fitness, his journey to get here has been long and winding. In 2007, he hit rock bottom, addicted to drugs and alcohol, which were taking their toll. David went through treatment to get clean and sober. He moved back to Memphis in 2009, weighing in at 315 pounds. Working in the restaurant industry meant he ate late at night and didn’t make healthy choices. Much like for his success with drugs and alcohol, David took small steps to get back to a healthy weight. During treatment, David found exercise a stress reliever, so he kept up working out after moving home and went to the gym three days per week. “I was working 60-70 hours a week, but I made going to the gym a priority. Over the first year, I lost about 30 pounds, and then 10-15 pounds per year over the next few years,” he says. “The template that had success during treatment was taking one thing and one day at a time—not trying to figure out the next five years today. I’m the type of person who wants to change everything at once, but I knew that wasn’t realistic or sustainable.” The first thing David did was cut out soda, sticking to just coffee and water. Since he works with food, he worked at creating a healthier relationship with it without being restrictive. Over the next nine years, David lost 100 pounds and has remained clean and sober. Today, David works with nutritionist Elyse Lovelace and eats five times per day. She provides him with macros for fat, protein, and carbs. That doesn’t mean he won’t indulge in the occasional cheat meal. “If I want a cheeseburger, I’m going to have one!” David trains 5-6 days per week. While he has never had a trainer, he has gained a lot of knowledge and advice from friends like Corey Klein of Klein Fitness. Even though his schedule as a chef can be chaotic, he says the most important thing is to go to the gym no matter what. “Doing something is better than not doing anything at all.” David credits much of his 11 years of sobriety to his healthy lifestyle and love for cooking. Instead of turning to food or alcohol after a long day, he goes to the gym, walks his dog, Penny, or cooks something healthy to eat.
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“For anyone who has helped me cook, worked in a restaurant with me, or spent their money or time in support of my career, I want to say thank you.” “I have an addictive personality, and I’ve had to find positive outlets and people to lean on.” While regaining health, his career has thrived as well. He’s worked at Acre, Green Beetle, and Bedrock Eats & Sweets. He recently accepted the position of Executive Chef at Interim. He says that cooking kept him focused and grounded on days when he didn’t know what to do with his life. “I could walk into whatever kitchen and just let the ticket printer tell me what to do for the next 12 hours,” he says.
David remains involved in Narcotics Anonymous, where he has a sponsor and support system. “A lot of people are suffering from substance abuse. I hope I can show that I’m a normal, relatable guy, and if I can do it, you can, too.” If you or someone you know is dealing with substance abuse, call the Substance Abuse and Mental Health Services Administration at 800.662.HELP.
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FIT PROFILE By Lynda Nance
PEDALING FOR A PURPOSE Blending passion for fitness and philanthropy As a cancer survivor, Jason understands how important it is to focus on health. Since 2014, Jason has been a clinical fellow at St. Jude Children’s Research Hospital, the institution that saved his life and helped him discover his career path. This October, he will give back to the hospital in a different way by serving on the St. Jude Ride committee and helping organize the St. Jude employee team. In 1995, Jason was a typical middle school student who hung out with his friends and played on his school’s football team, with an eye toward playing professionally one day. Everything changed, though, when he was diagnosed with acute lymphoblastic leukemia (ALL) and referred to St. Jude for treatment. Jason’s treatment plan included two-and-a-half years of chemotherapy, and he was one of the first to be treated for ALL without radiation therapy. Jason successfully beat his cancer and, in the process, found a new calling in life.
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During treatment, Jason had a lot of questions about what was happening to him and realized he had a talent for science. “I started to think I could help others who might be in this position, but from the other side if I decided to become a doctor,” he says. In pursuing his career dreams, Jason also held on to his passion for staying active and competing in endurance events, including triathlons, marathons, and cycling. “I love competing against the clock in endurance racing,” Jason says. “It’s a fun lifestyle that helps maintain my health, especially as a cancer survivor. The St. Jude Ride is a unique event that is helping an institution I’m passionate about.” For more information or to register for this year’s St. Jude Ride (30, 62, and 100-mile distances) on Oct 20, visit at stjude.org/ride. Get $5 off with code SUMMERSAVE exp 10/20/2018
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WEEKEND WARRIOR
MORGAN MCKINNEY Shotokan Karate, Krav Maga, Brazilian Jiu-Jitsu, Kickboxing, 25, Bartender at Bari Ristorante e Enoteca
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My last competition was in May at the USA Karate Spring Classic Tournament. I won 1st place in traditional forms and 2nd place in sparring in my co-ed division!
I spent the majority of 2017 with a broken foot, and in January of this year, I tore a tendon in my right ankle. It took me about four months of physical therapy to go back to stand-up Karate or Krav Maga.
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Traditional karate and kickboxing tournaments are my favorite form of competition, but I’ve also started looking into some jiu-jitsu tournaments for early 2019. I would love to be as well-rounded of a martial artist as possible, both in sports and self-defense.
Pho Binh, for sure is my favorite, an order of tofu in curry sauce and lemongrass tofu with a Fireside.
8 I would love to have dinner with Barack Obama to discuss his fabulous taste in books. If he decided to sprinkle in some life advice, I wouldn’t say no.
3 My favorite part of martial arts is that I am never truly competing against my opponent; I am competing against who I was the last time I stepped into the ring. I’m blown away at what years of hard days on the mats have done to change my sense of confidence, fitness, and just overall sense of self-worth.
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9 My vices are cheese boards and nice wine.
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Teaching karate, especially to kids, will keep you honest! I can’t ask one of my students to break a board at their black belt test with a jump-spin-side kick if I can’t do the same.
I will be competing in a Shotokan karate tournament this fall. I’m also very excited to run the Cooper Young 4-miler this year after a couple of years of being injured!
“I am competing against who I was the last time I stepped into the ring.”
“Losing is nothing more than an opportunity to learn.”
Interview by Hailey Thomas Photo by Philip Murphy
To nominate a Weekend Warrior, email us at hailey@memphishealthandfitness.com
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WEEKEND WARRIOR
RYAN “SCOTTY” THEUNISSEN Kick boxer, 29, Owner of Black Lodge Video
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I wake up and either do MMA training or Brazilian Ju-Jitsu. In the evening, I do MMA training followed by Muay Thai training and finish off with Fight training. I haven’t competed in anything, but I train constantly to fight.
I would like to have dinner with Tycho Brahe. He was a famous astronomer and ahead of his time. He dueled, fought, made earth-shattering discoveries, and owned 1% of Denmark. That man was a rock star when there were no rock stars.
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I’ll be fighting in the ring in October. The goal is to get in the ring and walk away victorious.
I’m from the deep South, hardcore country.
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I love the work kickboxing requires, and it’s a great teambuilding exercise. The people you train with become family.
I’m currently reading the new expansions of 5th edition Dungeons and Dragons.
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My vice is getting tattooed.
I grew up with action films and anime. So all my heroes are jacked and able to handle anything that comes at them. Plus, being capable to handle yourself in any situation brings a level of confidence and security that I’ve never felt before.
11 “It’s not worth doing something unless you were doing something that someone, somewhere, would much rather you weren’t doing.” —Terry Prachett
5 I was overweight and had some anxiety problems, so I got into fighting/training and school. Being busy and always moving forward helped my physical and mental state. 34
6 The spicy tuna bowl at Ono Poke is my favorite.
“Being busy and always moving forward helped my physical and mental state.” Interview by Hailey Thomas Photo by Philip Murphy
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FOOD+NUTRITION By Kate Lyman
CARBS AREN’T YOUR PROBLEM WHAT ARE CARBOHYDRATES? Carbohydrates are one of the three macronutrients that help your body perform its essential functions. Carbohydrates often get a bad rap, but they are actually your body’s go-to source of energy, providing fuel for the muscular and central nervous systems. They play a major role in cognitive function and are an important source of nutrients like fiber, which helps maintain a healthy heart and a functioning digestive system. Eating too few carbs can lead to low energy, headaches, constipation, and mental fatigue.
10g Jelly Beans = 10 grams carbs
Carbohydrates have been demonized by fad diets over the years. As a result, less-nutritious foods like candy, cake, chips, and doughnuts are often the first foods that are associated with carbs. While these are sources of carbohydrates, fruits, vegetables, legumes, and whole grains are also sources of carbohydrates.
150g Broccoli = 10 grams carbs
“GOOD” CARBS VS. “BAD” CARBS Carbs play an important role in keeping your body functioning, so why do they have such a bad reputation? When people talk about “bad” carbs, they are often referring simple carbohydrates. Simple carbohydrates are digested quickly and have little nutritional value. Some examples of simple carbohydrates are non-diet soda, candy, concentrated fruit juice, baked goods, breakfast cereal, and cookies. These simple carbohydrates aren’t necessarily bad (sometimes a cookie is important for your mental health!), but they are hyperpalatable, meaning they taste great and keep you craving more. They are also generally higher in calories, so a diet high in these sugary, processed carbohydrates can lead you to consume more calories. It is these extra calories, not the carbohydrates themselves, that can lead to weight gain and other health issues. On the other hand, complex carbohydrates, often considered to be the “good” carbs, are processed slowly and provide nutrients like vitamins, minerals, and fiber. Vegetables, fruits, oats, whole grains, and beans are examples of complex carbohydrates and should be your main source of carbs. Not only do they provide essential nutrients, but they are also generally lower in calories and higher in fiber, so they provide you with more volume of food and keep you full longer.
Diets that advocate for dramatically cutting carbs are often too restrictive and do not set you up for long-term success. Avoiding carbs forever is neither healthy nor practical! Rather than eliminating carbs, replacing processed carbs with carbs from fruits, vegetables, and whole grains can help you fill your day with high-fiber, nutrient-dense foods that will keep you full and satisfied.
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75g Apple = 10 grams carbs
All three options provide you with the same amount of carbohydrates. While there is nothing wrong with choosing jelly beans on occasion, the broccoli or apple provides you with important micronutrients and help you stay full longer.
EAT MORE OF THESE:
EAT FEWER OF THESE:
• L eafy green vegetables
• Brown or white rice
• Baked goods
• Whole grain bread
• Ice cream
• W hite or sweet potatoes
• Oats
• Packaged chips, candy, and cookies
• B erries, melons, and other fruits
• Quinoa
• Concentrated fruit juice
• Beans and legumes
• Non-diet sodas
Kate Lyman, MPH, CHES is owner and head coach of an online nutrition coaching business. She and her team at KLN believe in ditching restrictive diet rules and building flexible eating habits that allow you to eat the foods you enjoy while still working towards your aesthetic, performance, and health-related goals. She provides individualize and group nutrition coaching and also instructs corporate nutrition seminars. Get in touch at katelymannutrition.com or on follow along at @klnutrition.
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FOOD+NUTRITION
5
Picks for Healthy Frozen Meals at the Grocery
Save time with healthy options from the freezer aisle With fall approaching quickly, cooler weather will have us craving warm, hearty meals. And with school back in session, busy schedules just got busier. Despite longing for hot, tasty, nutritious food, we sometimes find ourselves too overscheduled to plan, prepare, and eat them. With packed calendars + cooler temperatures, how can we have more convenience without too much compromise? As a Registered Dietitian, I encourage families toward planning ahead and carving out time for mostly fresh, nutritious, and enjoyable meals or meals that are prepared, frozen, and cooked at a later date. That being said, I also live in the real world and, with two children of my own, I understand the need for frozen meals. Thankfully, the frozen section of the supermarket has improved leaps and bounds from the TV dinners old! The frozen food section now boasts healthful innovations and inventive dishes in a wide variety of flavors.
Here are a few tips for selecting frozen fare that provides convenience without sacrificing nourishment… 1. Look for meals that contain produce,
whole grains, protein, and some fat. (Be wary of products containing trans-fats, though.) Remember: Fiber from fruits, veggies, and whole grains makes meals feel more filling.
Check out the meal ideas below from a sampling of our favorite brands* for easy additions that round out the meal without requiring additional cooking. Luvo serves up bowls, entrees, snacks, and sides with flavors from around the globe.
Chicken Meatballs in Tomato Basil Sauce + ½ cup cannellini beans (stirred into entrée)
Saffron Road was the world’s first Halal-certified, antibiotic-free and humanely raised frozen entrée brand. It has become the fastest growing natural frozen food brand, recreating regional recipes from over eight different cuisines from around the world.
them or do you see lots of unknown, un-identifiable ingredients? The latter could indicate high amounts of processing and lots of additives. Stick with less processed, whole food options.
“health food” or organic aisles tend to be too light or too small for a lunch or dinner meal. Lower calories can often mean low satisfaction, which could lead to rummaging through the pantry or running to the vending machine later.
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Evol. offers vegetarian and classic single-serve meals (vegetarian and classic), bowls, and burritos.
Portabella & Goat Cheese Ravioli + A sprinkle of toasted walnuts
Red’s gives a southwestern flair to the freezer aisle with burritos, bowls, and enchiladas.
Chicken, Cilantro, & Lime Bowl + Yogurt
2. Read the ingredient list. Do you recognize
3. Many frozen entrees marketed on the
By Blair Mize, MS, RDN, CSSD, LDN
Chicken Tikka Masala with Basmati Rice + Side Salad or Leftover Cooked Veggies
*Disclaimer: Opinions are our own. We have not been compensated by any of these brands.
Amy’s has been cooking up vegetarian and vegan meals since 1987, and now sells over 250 different items, including food allergy-friendly options.
Black Bean Burrito + Pre-made Guacamole + Fresh Fruit
Blair Mize, MS, RDN, CSSD, LDN is co-owner of Memphis Nutrition Group, a nutrition & lifestyle counseling practice operated by registered & licensed dietitians/nutritionists. Memphis Nutrition Group believes in a non-diet approach that promotes overall health and optimal performance without compromising the enjoyment of food. For more information call Memphis Nutrition Group at 901.343.6146 or visit www.MemphisNutritionGroup.com.
HERNANDO WATER TOWER 10K 2018 PRESENTED BY
OCTOBER 13, 2018 • 8:00 AM
HISTORIC HERNANDO SQUARE • Saturday After-Race Party & Door Prizes • Awards Hand-Crafted by Local Artisan Joseph Eckles • Long-Sleeve Tee Shirt, Commemorative Medal, & Goody Bag for First 400 Runners
25 PRE-REGISTRATION $ 30 DAY OF THE RACE $
2018
For more information, go to hernandowatertower10k.racesonline.com
Keeping You Healthy Is Our Top Priority! Everything You Need for a Healthier Happier You • • • • •
Ride the Greenline then Cool Down with Us! Runners & Bikers – the Perkins Exit is now Open
Enjoy 75¢ Oysters Saturday nights & 2 for 1 Local Beers Sunday nights!
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Mortimer’s Restaurant 590 North Perkins Road
Monday–Friday 11:00 am–10:00 pm Saturday 4:00–11:00 pm / Sunday 4:00–10:00 pm
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FOOD+NUTRITION
Rice and Bean Stuffed Peppers over Creamy Black Bean Puree
By Andrea LeTard
There’s no need for meat in these hearty stuffed peppers that are also vegan-optional. Beans, avocado, and peppers are all at the top of the age-defying foods list, and this dish is filled with all three. This is perfect for a Meatless Monday meal and preserves nicely in the fridge for up to four days. 4 servings
INGREDIENTS q 1 can black beans – drained and rinsed q 1 /3 cup sour cream or cashew sour cream q 1 handful (or to taste) cilantro, plus more for serving q 1 Tbsp low-sodium taco seasoning q 2 limes – juiced q 1 ½ cup cooked black rice, brown rice, or quinoa q 1 can pinto beans – drained and rinsed q 1 cup pico de gallo, plus more for serving q 1 Tbsp cumin q 2 tsp chili powder q 1 tsp garlic powder q 1 tsp oregano q K osher salt and freshly cracked pepper q 4 large yellow, orange, or red bell peppers – halved and seeded q 2 avocados – sliced DIRECTIONS Heat oven to 400F. In a food processor, add the black beans, cream, cilantro, taco seasoning, and lime juice. Roughly puree, then transfer to a microwave-safe bowl. Heat and stir before serving. In a large bowl, mix together the rice or quinoa, pinto beans, pico, cumin, chili powder, garlic powder, and oregano. Taste and add salt and pepper to your liking. Fill the peppers evenly with the mixture. Place on a baking sheet, cover with foil and cook 30 minutes. Uncover and cook 10–15 minutes, or until peppers are slightly golden. Serve over black bean puree. Top with sliced avocados, extra pico de gallo, and cilantro.
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FOOD & WINE PAIRING
Reginelli Recommends: 90 + Riesling “Fragrant aromas of white peach, nectarine, and Bosc pear backed by pastoral scents of hay and straw.” Refreshing and slightly sweet, sip with caution as it goes down ever so smoothly. $12.99 See Wine Enthusiast Mary Catherine Reginelli at Pyramid Wines & Spirits. For more information, call 901.578.2773 or visit PyramidWines.com.
Andrea LeTard is the creator and author of Andrea’s Cooktales, an heirloom cookbook being released Spring 2018. She is also a personal chef, small party caterer, and cooking instructor. Andrea has been featured on Cooking Channel, Today Show, and Local Memphis Live. She was chosen as a Top 100 Contestant on MasterChef Season 6. Her recipes are “next-generation southern”—fun and fundamentally southern with a modern twist. Follow Andrea on Facebook, Instagram (@andreas_cooktales), and her video blog series at Andreascooktales.com.
FOOD
To Fit Your
HEALTHY
Lifestyle
Wild Beet offers salads and wraps, with an emphasis on fresh ingredients and attentive preparation. We’re open for lunch and dinner, dine in or carry out. Catering available.
6641 Poplar Ave Suite #106 Germantown
901.552.5604
Sophisticated Food In CASUAL Atmosphere.
Valet Parking Available Nightly 120 Monroe Avenue, Downtown 901-527-7085 www.McEwensOnMonroe.com 41
EVENTS CALENDAR
SEPTEMBER EVENTS 9/1/18 Q 4-Mile Run/Walk Memphis, TN
9/8/18 Classic/NIKE Kids 3K Memphis, TN
9/3/18 Chick-fil-A 5K
9/8/18 Smash the StigmaSuperhero 5K & Fun Run for Disability Awareness Memphis, TN
Memphis, TN 9/8/18 Delta Dash 5k 10k Memphis, TN 9/8/18 Arlington 5K Run Arlington, TN 9/8/18 Women Run Walk Memphis Cancer Survivor Park @ Perkins
9/15/18 West Fight On Memphis, TN 9/15/18 G.E. Patterson 5k for Pre-K Run/Walk Benefiting Porter-Leath Memphis, TN
9/9/18 MRTC RRS 1st 10k
9/16/18 Book It (0)K
Memphis, TN
Memphis, TN
9/14/18 Cooper Young Festival Friday 4-Miler
9/16/18 Memphis Thunder Racing Kids Triathlon
Memphis, TN
Collierville, TN
9/22/18 St. Jude Walk/Run to End Childhood Cancer - Memphis, TN Memphis, TN 9/23/18 MRTC RRS 2nd 10k
For races details go to racesonline.com 9/29/18 Judge Freeman Marr Panther Pride 5K Celebration Bartlett, TN 9/29/18 Miles for Memphis 5K Memphis, TN
Memphis, TN 9/27/18 Move It Memphis 4 Mile Memphis, TN 9/29/18 Lausanne 5k Run Memphis, TN
9/29/18 Rock N Roar 5K Lakeland, TN 9/30/18 Camp Good Grief 5k Memphis, TN 9/30/18 Edwin’s Way 5K Germantown, TN
Race Directors, Reach Runners! Call Hailey at 901.335.6005 to Reserve Your Race Ad today!
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The Race Between The Bridges HOSTED BY CIRQUE DU VELOS OF MEMPHIS, TN
Gravel & Mt. Bike Races at Big River Crossing, West Memphis 6.3 mile Big River Trail. 3 distances
September 22, 2018 | 9am benefits the Friends of the Big River Trail runsignup
2018 2018and 5k 5k andRun Fun Fun Run
supporting the lakeland foundation supporting the lakelandeducation education foundation
September29, 29, 2018 2018 / 4pm September / 4pm Join us for a day of music, food trucks, and more!
Join for a will day music, food and more! Race us and festivities be atof Lakeland Elementary School.trucks, Save the date now, but check out
Join us for music by Steve Schad, food trucks, and more! Race and festivities will be at Lakeland Elementary School. runsignup.com supportlakelandschools.org for future updates and the link to register.
Race and festivities will be at Lakeland Elementary School. Save the date now, but check out supportlakelandschools.org for future updates and the link to register.
PL E ASE JOIN US FOR T H E F IRST AN N UAL
Saturday, November 10, 2018 | 9:00 am 918 Poplar Ave. Memphis, TN | Register at runsignup.com
Benefiting Memphis Rox
saturday, september 22, 2018
7:30 am8:00 pm
Rhodes College
30+ YOGA CLASSES | KID’S ZONE | VENDORS | FOOD TRUCKS | TEA GARDEN | WALKING MEDITATION | + MORE! $35 in advance or $45 at the door | www.memphisyogafestival.com The Memphis Yoga Festival is an invitation to salute our remarkable city, our amazing yoga community and our partnership with Memphis Rox through yoga practice, music, discussion and celebration.
5th Annual Ken Novotny Memorial Chilly Chili 5K and 1 Mile Family Fun Run benefiting Concord Academy
Saturday, November 17 | 9am | Memphis, TN chip timing, cash prizes and custom awards, long sleeve tech tee, Firehouse chili, live music concord-academy.org
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8.25.18
PHOTO FINISH
FORREST SPENCE 5K, 1 MILE FUN RUN, AND KIDS DASH Benefitting the Forrest Spence Fund
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1. Cecilia Ramsey, Jeremy Ramsey, and Reese Ramsey 2. Samantha Do, Erin Do, and Claire Do 3. Daniel Cassino 4. Andrew Chumney and Allison Chumney 5. Joleen Staf, Wolfgang Staf, and Collin Staf 6. Nel Grimes, Josh Grimes, and Henry Grimes
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7. Lyla Creel, Mathew Creel, James Creel, Alana Pruszynski, and Niklas Pruszynski 8. Mark Temme 9. Hunter Mccraw 10. Francis Lawhead and Kirsten Sheel 11. Samantha Ost and Conner Ost
Photos taken by: JEN RUSSELL jen.russell7@gmail.com lifeiscreative.weebly.com
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• • • •
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EAST CAMPUS • Pain Medicine • Physical Therapy and Rehabilitation • Rheumatology
• Urogyencology • Urology • Wound Care
On-site pharmacy and imaging center. Online scheduling and same-day appointments.
ALL AT REGIONAL ONE HEALTH EAST CAMPUS
Schedule online at
RegionalOneHealth.org Or call 901.515.EAST
Regional One Health East Campus 6555 Quince Road | Memphis, TN 38119
Located at the Kirby Exit of 385
Injuries don’t clock out at 5 p.m. Just because you’re injured outside normal office hours doesn’t mean you have to make a trip to the ER. The specialists at Campbell Clinic are available to treat your breaks and sprains on evenings and weekends. Mon – Thurs, 5-8pm | Sat, 8-11am | 1400 S. Germantown Rd. | Germantown Mon – Thurs, 5-8pm | 7545 Airways Blvd. | Southaven
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