Memphis Health+Fitness Magazine September 2021 by Memphis Health+Fitness

INSPIRING ACTIVE LIFESTYLES SINCE 1996

the

Longevity Issue

SEPTEMBER 2021

Marquinne

Yancey

Swimming Into Her 60s And the Senior Olympics!

4TO IMPROVE TIPS DIGESTION WITH AGE

Chipotle Chicken Tostadas

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

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42 25 Years and Running Strong Publisher Amy Goode amygfitness@comcast.net 901.218.4993 CONSULTANTS Advertising & Marketing Amy Goode 901.218.4993 Editor in Chief Laurenne Hom Contributing Writers Lucy Harrison Alexandra McCray Morgan Stritzinger Kelsey Lawrence

ON THE COVER

12 4 Tips For Improving Digestion With Age

20 Marcquinne Yancey Is 34

Swimming Into Her 60s

Chipotle Chicken Tostados

LIVING WELL

Graphic Design Brian Williams

28 Beth Garrison, Running the Extra

Photographers Tindall Stephens Kim Thomas

Getting Older But Keeping Fit Mile...or a Hundred

FOOD+ NUTRITION

32 PR Your Next Tri With These Nutrition Tips

8 Physical Therapy: The Key to

36 Cauliflower Arancini With

10 Understanding the Aging Brain 14 Everything You Need To Know

38 Greek Heat Chicken Kabobs 40 Cherry Tomato Confit 42 Eating & Aging 44 5 Ways Quercetin Boosts

Reducing Age-Related Pain

16 18 30

About Tennis Elbow

Gut Check With Dr. Duncan Asthma, Allergies & Chronic Discomfort Hike It and Get Outside!

FIT MEMPHIS

22 Back On Her Feet After Bunion Surgery 24 Author Barry Wolverton On An Epic Tale of Recovery

26 John Albright & Mike DeAngelis,

Calabrian Honey

Your Health

IN EVERY ISSUE

6 Starting Line 46 Weekend Warriors:

– Gaby Kinney, Runner – Alex Antonian, Runner

50 Trainer Spotlight: Josh Metcalf

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

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Cover photography by Tindall Stephens

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Amy Goode |

Publisher

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

Laurenne Hom |

Editor in Chief

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

Tindall Stephens |

Photographer

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

Lucy Harrison |

Contributing Writer

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

Kim Thomas |

Photographer

Kim Thomas is a lifestyle blogger and photographer based in Memphis. Launched in September 2010, her blog KP Fusion provides of-the-moment fashion, style, and beauty tips and trends with a little Memphis flavor thrown in. @kpfusion 4

Alexandra McCray |

Contributing Writer

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

Zoë Kirchoff |

Social Media Editor

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

Morgan Stritzinger |

Contributing Writer

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

Kelsey Lawrence |

Contributing Writer

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

EDITORS’ PICKS

Like Wine, People Just Get Better With Age In a culture that fetishizes youth, getting older can seem like a death sentence. But while youth is splashy and chaotic, there are lot of good things that come with time. Allergies tend to peak during childhood and in your 30s, so you can look forward to a little bit of relief in your 50s and 60s. And along with a more experienced immune system, you tend to ward off colds better from your 40s into your 60s and 70s. Even sleep gets better as you get older. In a study at the University of Pennsylvania, those age 70+ reported the least amount of sleep complaints. And don’t forget those senior discounts!

Things That Also Get Better With Age

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LIVING WELL By Ambrosia Scott, DPT, LAT, CCI

Physical Therapy Is Key To Reducing Age-Related Pain & Mobility Issues Aches and pains seem to be an inevitable part of getting older, but rehabilitation therapy is an often overlooked solution. Physical therapy helps with mobility, strength, and pain. And since patients can see a physical therapist directly (or by referral), it’s easy to get started. Joint pain is the number one complaint doctors get as patients get older. Joint pain means less mobility and that means not being as active. This commonly starts around age 50 due to conditions like: • • • • • •

arthritis osteoporosis repetitive motion sedentary lifestyle dehydration improper footwear

Therapists also use hands-on techniques like dry needling, where a technician inserts tiny needles into the body, and myofascial release, which involves pressure and stretching. Both reduce pain and stiffness by improving blood flow, breaking up scar tissue, reducing inflammation, and promoting the body’s natural healing processes. After just six to eight sessions of physical therapy, many patients report less pain and enhanced strength and mobility. Some can even delay or avoid joint or back surgery.

Physical therapists can also connect patients to rehabilitation for age-related concerns ranging from problems with fine motor skills to cognitive decline. Regional One Health provides a comprehensive rehab program, so occupational therapists and speech therapists work alongside physical therapists to provide holistic care. Bottom line, when it comes to age-related issues, don’t wait until something becomes severe or chronic to get the care you need. If you feel like things are more challenging than they used to be, early intervention is the best way to address the problem.

It’s important to see a therapist if pain lasts at least two weeks, there is popping or clicking at the joints, or it feels like your ankles roll or knees buckle. A therapist can teach you how to take care of your joints. That includes finding the right footwear, learning which surfaces are good for exercise, getting enough protein and fluids, and learning proper positioning to reduce pressure on your joints. Physical therapists can also teach patients exercises tailored to a specific condition. For example, reduced cartilage can cause bones to rub together and create painful inflammation. Since you can’t regrow cartilage, a physical therapist uses exercises to strengthen the muscles to resist compressive forces. That creates spacing between the bones, which decreases the inflammatory process.

Ambrosia Scott is the Outpatient Rehabilitation Manager at Regional One Health. For more information, call 901.545.6877 or 901.545.6290.

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LIVING WELL Ariel Gordon

Understanding Cognitive Function As the Brain Ages As you get older, you’ve probably noticed that your memory, recall, and attention span have all decreased. It may take a little longer to find words or come up with names, you find yourself forgetting why you entered a room, or you may have more trouble with multitasking. Everyone experiences it at some point, particularly as you enter your 40s and 50s. While this can be aggravating, the aging brain isn’t entirely the enemy!

The Good As a matter of fact, many studies have shown that older adults have a greater vocabulary, as well as a better understanding of the words they use as compared to younger adults. This is due to experience and knowledge but also how the brain changes over time. You’ll also be relieved to know that certain cognitive abilities improve in middle age! The Seattle Longitudinal Study, which tracked the cognitive abilities of thousands of adults over the past 50 years, showed people actually performed better on tests of verbal abilities, spatial reasoning, math, and abstract reasoning in middle age than they did when they were young adults.(1)

The Not-So-Good Certain parts of the brain shrink with age, especially those that help you learn new things and control other complex mental activities, as the National Institute of Aging reports. This also comes along with less effective neurons (nerve cells) in certain brain regions, as well as decreased blood flow in the brain and increased inflammation. Even in the healthiest of adults, these changes will affect mental functioning. This doesn’t mean that older adults can’t learn new things, it will just take them a little more time, at which point, they’ll do just as well with the new knowledge or skill.

It’s Going To Be Okay

According to Alexis Wnuk from BrainFacts. org, “Autobiographical memory of life events and accumulated knowledge of learned facts and information—both types of declarative memory—decline with age, whereas procedural memories, like remembering how to ride a bike or tie a shoe remain largely intact.”(2) It’s not only memory that is affected, however. At as early as age 30, certain aspects of attention also become less reliable. This is why you may have a harder timing focusing on conversations when there is background noise, such as in a loud restaurant. Wnuk’s articlesuggests that alterations in cognitive ability reflect changes in the brain’s structure and chemistry.(3) As you enter midlife, the brain changes in subtle but measurable ways. The overall volume of the brain begins to shrink when you’re in your 30s or 40s, with the rate of shrinkage increasing around age 60.

Don’t let this information get you down! While there are plenty of downsides and challenges that come with an aging brain, there are more positives than you may expect. The adult brain seems to be capable of rewiring itself well into middle age, incorporating decades of experiences and behaviors. Research suggests, for example, the middle-aged mind is calmer, less neurotic, and better able to sort through social situations. Some middleagers even have improved cognitive abilities. While it is true that your memory and perception speed begin to decline at middle age, verbal abilities, spatial reasoning, simple math skills, and abstract reasoning skills all improve! “There is an enduring potential for plasticity, reorganization, and preservation of capacities,” says cognitive neuroscientist Patricia Reuter-Lorenz, PhD, of the University of Michigan in Ann Arbor.

1. P hillips, M. L. (2011, April). The Mind at Midlife. apa.org. https://www.apa.org/monitor/2011/04/mind-midlife. 2. U.S. Department of Health and Human Services. (n.d.). How the Aging Brain Affects Thinking. National Institute on Aging. https://www.nia.nih.gov/health/how-aging-brain-affects-thinking. 3. Wnuk, A. (2019, August 30). How the brain changes with age. BrainFacts.org. https://www.brainfacts.org/thinking-sensing-andbehaving/aging/2019/how-the-brain-changes-with-age-083019.

Ariel Gordon earned her B.A. in Creative Arts Therapy and M.A. in Psychoanalysis in New York City.

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LIVING WELL By Erin Dragutsky, MS, RD, LDN

4 Tips For Improving Digestion With Age Time takes its toll on every part of the body. Nearly 40% of adults have one or more agerelated digestive symptoms each year. In order from top to bottom, here’s what happens…

MOUTH • D ecreased saliva production can make it harder to chew and swallow.

STOMACH

ESOPHAGUS

• The mucosal lining weakens, leaving it less protected. This could increase risk of ulcers, especially for those using medications such as nonsteroidal anti-inflammatory drugs.

• Its strength may decrease, making it feel like food is stuck.

• F or some, less stomach acid is produced, which hinders digestion and can cause discomfort when eating. • I t also slows down releasing food into the small intestine, which reduces appetite (and can lead to not eating enough).

SMALL INTESTINE • L actase (which breaks down milk sugar) decreases, causing discomfort for those trying to enjoy dairy.

LARGE INTESTINE • C ontractions slow down in the small/large intestines, causing food to move more slowly. That means more water absorbs, which can lead to constipation.

• C ertain bacteria can overpopulate and cause decreased absorption of nutrients such as B12, folic acid, iron, and calcium. This bacterial overgrowth can also lead to discomfort, bloating, and weight loss.

• T he microbiome changes, and depending on how the diversity of flora changes, scientists can predict your health and longevity.

Here are 4 tips for maintaining healthy digestion 1. C OLONOSCOPY BY AGE 45 Go for your first colonoscopy by age 45. Make sure your gastrointestinal doctor is aware of all over-the-counter and prescription medication you take. These can affect digestive issues. Your physician can also evaluate common age-related ailments such as gastrointestinal reflux disease (GERD) and small intestinal bacterial overgrowth (SIBO).

2. STAY ACTIVE Movement in the body promotes movement in the digestive tract. Get at least 150 minutes per week (or 30 minutes over 5 days) of moderate activity.

3. HYDRATE It is recommended to consume at least 9–13 cups of noncaffeinated fluid daily, but this can depend on your individual condition. If water isn’t your favorite, try mixing in some fruit or trying herbal tea for flavor.

4. E AT MORE FIBER You need at least 25 grams of fiber per day, but most people only average around 15. Fruits, vegetables, whole grains, beans, nuts, and seeds are all excellent sources of fiber. Fiber improves movement of food through the intestines and also feeds the good bacteria in the gut.

Set up a consultation with a registered dietician at 901 Nutrition to help you improve your digestive health.

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

LIVING WELL Evelyn Daniel, OTR/L, CHT

Everything You Need To Know About Tennis Elbow (Even If You Don’t Play Tennis)

Although the name “Tennis Elbow” sounds like it requires a racket, it’s actually very common and caused by normal movements and tasks—not a mean backhand.

What is Tennis Elbow? Tennis elbow, or lateral epicondylosis, is inflammation and small traumas of the tendons on the outer part of the elbow.[1] Pain usually is described as a “deep ache” or “burning” and may go throughout the elbow or into the arm.[2]

How did I get Tennis Elbow? Common tasks that can cause this are typing, driving for prolonged periods with a tight grip on the wheel, heavy yard work, moving boxes, or repetitive turning like with a screwdriver. When you use this area repetitively, strain can occur, resulting in pain, inflammation, and decreased strength.

Can working out cause Tennis Elbow? In my experience as a certified hand therapist, I do see some people who lift heavy weights or perform heavy exercises with this problem, despite being very strong. This can be due to a few reasons: 1. P OOR BODY MECHANICS. Particularly when bench pressing or performing snatches / cleans / jerks. These exercises, if not done properly, can cause the wrist, hand, and elbow to be placed in a position that may cause strain (i.e., if “snatches” catch the wrist not supported or doing too heavy of a weight). 2. R EPS / SETS. Heavy-weighted exercises do not always require high repetition. Small traumas over time can lead to a larger build-up of traumas in the elbow. Check in with your elbow/forearm after a workout. If you feel normal, tolerable soreness then you are probably alright; however, if you feel a lingering deep ache in your elbow that persists 1–2 hours following exercise, you may need to rest the arm/forearm for a day or two then re-evaluate. Rotate through various muscle groups and exercises each time you go.

What should I do if I have pain in my elbow? The best thing to do if you feel pain in your elbow is to rest. Resting tissues that are inflamed and overworked will decrease the risk of causing further trauma or stress in that area. When lifting, be sure to keep your elbows by your side and palms up to avoid more pain. If pain persists beyond a week following a period of rest, ice, and over-the-counter interventions, consider getting it looked at by a professional.

Evelyn Daniel, OTR/L, CHT is a certified hand therapist at OrthoSouth’s Primacy Parkway clinic, where she works closely with orthopedic hand surgeon Tyler Cannon, MD to manage and rehabilitate conditions and injuries of the hand, wrist, and elbow. For more information or to book a visit, visit Orthosouth.org.

LIVING WELL

What can I do to ease pain in my elbow? Icing for 10–15 minutes can help bring down some inflammation and pain. With any treatment, it is important to follow manufacturer’s guidelines and to not put it directly onto your skin, so use a pillowcase or kitchen towel to provide a layer.

Enjoy ReliefLifefor Without Limitations marathon pain

Stretches to ease elbow pain 1. W ith your elbow by your side, make a fist and move your wrist towards your body.

2. S traighten your elbow with your fist pointing down.

3. W ith your other hand, gently stretch your wrist downward.

4. U sing your other hand, gently rotate towards your pinky.

Try to hold each position for 10–15 seconds, but do not cause yourself to have pain. They are meant to stretch, not hurt. Try to complete 3–5 exercise rotations 2–3x/day, followed by ice and rest. If any of the stretches cause pain, stop immediately.

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Call to schedule an appointment today Facebook: East Memphis Orthopedic 1. S aunders, R., Astifidis, R., Burke, S., Higgins, J., & McClinton, M. (Eds.). (2016). Hand and Upper Extremity Rehabilitation: A Practical Guide. Elsevier. 2. Mayo Foundation for Medical Education and Research. (2021, February 25). Tennis elbow. MayoClinic. https://www.mayoclinic.org/diseases-conditions/tennis-elbow/symptoms-causes/syc-20351987.

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LIVING WELL By Ulric Duncan, M.D.

GUT CHECK With Dr. Duncan

The aging process has significant effects on the motility, function, immunity, and metabolism of drugs in the gut. Despite being able to adapt to changes, the combination of chronic diseases and lifestyle exposures can impair gut functions in older individuals. It’s important to eat a well-balanced diet to maintain gut health. A normal healthy gut allows nutrients and water to enter the body while preventing the entry of toxins via a barrier. However, a distressed gut does a poorer job at defending and can allow dangerous compounds to enter the body. A good gut barrier depends on a healthy immune system, strong gut lining, and wellbalanced intestinal bacterial community. The gut microbiota is composed of bacteria, fungi, parasites, and viruses. In a healthy person, these organisms coexist peacefully and play key roles in digestion such as stimulating the immune system, breaking down food, and synthesizing vitamins and amino acids. Your microbiota changes over your lifetime, and what you eat certainly has an effect on the balance. Continue eating plenty of fiber, which adds bulk. Besides improving the regularity of bowel movements, it helps regulate the pH balance of the gut and can help decrease exposure to potentially dangerous compounds. Fruits and vegetables are always your friends. If you’re one of the millions of people who suffer from gastrointestinal issues, consult with your healthcare provider or a specialist at Delta Medical Clinic.

Dr. Ulric Duncan is board-certified in Internal Medicine and Gastroenterology and works at Delta Medical Clinic. For more info, visit Dmwmc.com or call 662.253.5997.

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LIVING WELL By Ambrosia Scott, DPT, LAT, CCI

Asthma & Allergies Can Be At the Heart of Chronic Discomfort Many do not pause to consider the adverse effects of asthma and environmental allergies on quality of life. Over 65 million Americans (1 in 5) suffer from allergies, making it the sixth leading cause of chronic illness in the U.S. Studies have shown that allergy sufferers lose an average of four days of productivity a month, and allergies are the number one cause of missed school days—making it more than a minor nuisance. Environmental allergies include reactions to substances encountered frequently like pollens, pet dander, grasses, trees, dust mites, and molds. Some issues related to these types of allergies include rhinitis (stuffy or runny noses), itchy watery eyes, sneezing, throat clearing, recurrent sinus infections, snoring, and trouble sleeping. Many people do not realize that the most common symptom of environmental allergies is fatigue, so addressing your allergies can give you more energy for your busy life.

Many of these can be purchased over-the-counter, however, the newest treatments and allergy shots require a prescription and medical supervision. Asthma is a somewhat common condition in which airways become inflamed and swollen making it difficult to breathe. Sometimes the bronchi of the lungs can spasm or produce excess mucus causing reduced airflow. Sufferers may experience minor daily symptoms or severe reactions that can be life threatening. You may have even heard of exercise-induced asthma. This can be triggered by airborne irritants and the rapid heavy breathing during exercise. Symptoms of asthma include wheezing, shortness of breath, coughing, and difficulty breathing. There’s evidence that it can be effectively controlled since 15% of Olympic athletes have asthma. Today, there are many effective treatments that fall into two categories. (Effective asthma medications typically require a prescription.) Long-term asthma control medications: • I nhaled corticosteroids

Limit or reducing exposure to allergens:

• O ral leukotriene modifiers

• Hypoallergenic pillowcases and bed covers

• C ombination inhalers

• H VAC filters with a MERV rating of 13 or above and changing them frequently

• B iologics-medications that target the immune response

• Wearing masks while doing house and yardwork • Air purifier in your bedroom

Quick-relief medications including:

• Vacuuming with HEPA vacuum cleaners

• Beta agonist inhalers

• Washing bedding in hot water each week

• Anticholinergic inhalers • Oral corticosteroids

Seek medical treatment for: • Antihistamines • Decongestants (for short term use only) • Nasal sprays/nasal corticosteroids

Proper diagnosis and treatment are essential to controlling your specific issue. If you suffer on a daily basis, consider taking the next step to manage your health for a better quality of life.

• Allergy shots/immunotherapy

Dr. McCulley has also been involved in the allergy community as the past President of both the Tennessee Allergy Society and Mid-South Allergy Forum. She also served on the Membership Committee of the American College of Allergy, Asthma & Immunology. She has numerous publications in Allergy & Immunology Clinics of North America and was the lead author of the Asthma Chapter of the Best Practice of Medicine, along with numerous other publication. She and her team treat patients at 5 locations across the Mid-South. For more information, call 901.623.3323 or visit Mcculleyallergy.com.

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MEMPHIS FIT

Marcquinne Yancey Is Swimming Into Her 60s Marcquinne Yancey has never let age stop her from trying new things. At 56, she decided it was time to wade into unknown waters. She went from being unable to swim to competing in Tennessee Senior Olympic swim meets.

Growing Up in the Arts

Rest as Fuel

Music and movement have been woven into Marcquinne’s life. In her hometown of Chicago, music, dance, and performance were part of her everyday. Marcquinne’s mother exposed her to African, modern, and tap dance, and she thrived in the performing arts.

When city pools closed, Marcquinne deeply missed her time in the water, so she joined the Kroc Center, whose pool had safety measures in place. In addition to swimming, Marcquinne immersed herself in a variety of group fitness classes, taking everything from water aerobics to Zumba, barre, and aerial yoga. “Exercising was a way for me to get my pandemic frustrations out,” Marcquinne explains.

Her family moved to Memphis when she was 14, and her love of the arts flourished here in the city. Marcquinne continued performing into college and when she attended law school at The University of Memphis. She performed liturgical dance and directed the choir at Spirit of Life Healing Wings International Church, where she is now Minister of Music. Marcquinne’s 28-year career as a manager for the Shelby County Division of Corrections may not be related to music and movement, but her husband, Johnny, is a jazz musician and instructor. Together, they have three children and five grandchildren.

Jumping in the Deep End Over time, Marcquinne stopped dancing due to joint pain. Long walks became her main form of exercise, but that too took a toll on her joints. After learning that swimming is a great low-impact form of exercise, she decided to hit the pool even without knowing how to swim. “Three years ago, I took a two-week-long swimming course and fell in love with the water. Not only is swimming a great full-body workout, but the water calms my mind and clears my brain. It’s my time to unplug,” she says. Marcquinne progressed quickly in the pool, letting her participate in the Tennessee Senior Olympics Memphis district swim meets. But much like everything else, that came to a stop during the COVID-19 pandemic.

Increasing her volume of exercise led her to develop hip bursitis. In April this year, Marcquinne was forced to take a break from swimming and exercise altogether. With age also comes wisdom. She says, “My injury taught me an important lesson: you need to rest. To stay injury free, you need to slow down and give your body time to recuperate.”

Aging Gracefully No matter your genetics, Marcquinne believes that maintaining a healthy lifestyle is necessary to extend your quality of life. “Your life depends on it. It doesn’t matter what your age, background or body type, or size is. We can all make incremental changes to live healthier,” she urges. Marcquinne loves to eat healthy and incorporates a lot of fresh ingredients from local farmers markets. Making soul food with a healthy twist is one of her passions. “When I share traditional dishes with a healthy twist, friends and family are pleasantly surprised that comforting classics can be made healthier without sacrificing flavor.” One of her favorite dishes to share is southern greens made with olive oil, sea salt, and garlic. This summer, Marcquinne has been easing back into exercise. She’s in the pool again, taking classes, and training for a swim competition at the end of this month. However, she’s giving herself ample time for rest and recovery. With her 60th birthday in October, she sees every day as a gift and says, “I’m just happy to be here.”

MEMPHIS FIT

By Lucy Harrison Photo by Tindall Stephens

Back On Her Feet After Bunion Surgery Over 3 million bunion cases are diagnosed every year in the United States, and women are much more likely than men to develop this condition, especially with age. And while many will have mild symptoms or none at all, it impacted every part of life for 54-year-old Shannon Mullins. Always an active runner, Shannon was on her feet a lot particularly during her time in the army. At age 30 when she was the leader of recruitment program at Appalachian State University, she was running a 7-minute mile to be able to keep up with 18-year-old recruits. After retiring from the army, she also took a break from running and focused on her career. She’s now the Director of Talent Acquisition for a paper products manufacturer. However, in 2009, she turned back to her sport. “I realized how much I missed it,” she says. “It’s my own little zen headspace.” Unfortunately, Shannon couldn’t shake one issue—foot pain that had bothered her for more than six years. “You never know how critical your big toe is until you have a problem with it,” Shannon explains. A bunion is a bone deformity in the foot caused by weak connective tissue, 22

MEMPHIS FIT

according to the National Institute of Biotechnology Information. It allows the big toe to shift out of alignment causing a bulge toward the medial side of the food. It can cause a varying amount of pain from person to person. In Shannon’s case, the pain was severe. She tried toughing it out, but a brutal 10-mile race in 2018 convinced her that she needed to get professional help. While pain from bunions can sometimes be managed through medication or specialty shoes, severe cases can only be resolved with surgery. Traditionally, this surgery involves shaving down the protruding bone, but because it doesn’t stabilize the joint, there is a risk that the bunion will reoccur. Shannon knew this option wouldn’t work with her active lifestyle and that she needed a more advanced solution. In 2019, she met with Dr. Daniel Tucker of Vascular and Vein Institute of the South,

one of the few local surgeons that performs a new bunion surgery that addresses the joint that causes the bunion rather than just cutting back the bone. This advanced technique involves rotating the bones back into place and securing them with titanium plates to ensure the bunion is far less likely to come back. When speaking to Dr. Tucker, he explains that the technique and instrumentation make it very predictable and allow for proper surgeon facility, which means he has more control over the success of the surgery than the old method. “Without proper instrumentation, it can be difficult to do that operation,” he says. Dr. Tucker performed Shannon’s surgery in January 2020, which was a major success. Despite having two plates, nine screws, and one staple in her left foot, Shannon was cleared to return to physical activity only two months after. Shannon completed her first run in June 2020 on National Running

Day and she also went on to participate in the St. Jude Memphis Marathon Weekend 10K. Shannon no longer suffers from any foot pain and is confident her bunion will not return. If you have a bunion or are starting to see one develop, tight shoes can contribute to making them worse—especially pointy, high-heel shoes. Shannon recommends buying properly fitted running shoes two at a time every six months, and rotating between each pair when you run. There are also exercises you can do to help strengthen and stretch the foot muscles. Speak to your physician about what options are available to you. Daniel J. Tucker, DPM, FACFAS, is an experienced, board-certified foot and ankle surgeon practicing at the Vascular and Vein Institute of the South. Visit Vascularandveininstitute.com or call 901.390.2930 for more information.

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MEMPHIS FIT

EPIC TALES OF SEA VOYAGES, DRAGONS, DEMONS… AND KNEE PAIN Memphis author Barry Wolverton writes novels about adventurers overcoming obstacles. Then he faced a challenge of his own.

By Michael Good Photo by Tindall Stephens

MEMPHIS FIT

The Dragon’s Gate is one of four books on Amazon authored by Barry, who writes adventure fantasy novels aimed at young audiences with other titles like The Vanishing Island and The Sea of the Dead. His heroes eventually triumph over adversity, but the author was less sure of his own success after he underwent total knee replacement surgery at OrthoSouth. Although he was only 52, his orthopedic surgeon, Kenneth Weiss, M.D., said that arthritic pain from old injuries had caused a degenerative condition that would only get worse. Barry couldn’t exercise without excruciating discomfort, so he felt he had no choice. “The painful part of getting a new knee isn’t the surgery or the healing process. It’s the exercise required for rehab,” says Barry, who was determined to return to an active lifestyle. “After surgery, you don’t want to do anything except lie down. But I was told I had to move my knee no matter how painful. I had a machine at home that would move my leg up and down, so I was working on range-of-motion exercises even before my strength returned.” His passion is for cycling, a hobby he started initially for its lowimpact nature that suited his joints. After surgery, he started back on a cycling trainer at home but feared that his long-distance days were over. The biggest challenge most of us face, say health professionals, is balancing the exercise our bodies need with the sedentary lifestyle our job demands. No one is more prone to the “sitting disease” than authors who spend hours at a computer. Barry also does creative work for Archer Malmo, an advertising agency. Both sedentary jobs require the creative bursts that Barry says are fed by the solitude of cycling. “I’ve ridden with local groups to learn the best bike pathways, but I mostly enjoy just riding on my own.” Now his recovery has amazed his physicians and friends. He averages 5,000 miles a year on his bike, a true accomplishment after full knee replacement surgery. He rides some days during his lunch break from his downtown office and then does long rides on weekends. He enjoys what cyclists call the “Marion loop” over the pedestrian bridge into soybean fields with a view of the downtown skyline. “People told me I wouldn’t be able to ride hard again after getting a new knee, but none of that proved to be true,” says Barry, who became an action hero—the nonfiction kind.

Barry Wolverton’s fifth book is coming out soon. Details on his published books are at Wolvertonhill.com. 25

MEMPHIS FIT Photo by Tindall Stephens

Getting Older But Keeping Fit Being in shape helps me physically and with the mental challenges of running my own real estate business (Albright Investments) at an older age.

After racquetball and some weights, we do the stationary bike and rowing workouts at the max temp (130F) at HOTWORX.

Since joining HOTWORX, it’s helped curb my dinner appetite because I’m not as hungry after working out. That’s helped keep off weight.

I like to compete whether it is racquetball, playing golf, or Mike pushing me at HOTWORX… I still like to keep score!

I’m pleased that I can run pain free and do most things I have always done 26

John Albright, 59

MEMPHIS FIT

John and I are a part of a racquetball group that’s been playing together for over 20 years.

Maintaining my self-esteem and being single keeps me motivated to work out!

I am more conscious now of how I eat as opposed to eating anything and everything in my 30s.

It’s a good feeling to be healthy and in decent shape at this age and still maintain some muscle tone.

Mike DeAngelis, 66

I stay injury free by stretching and loosening up prior to any exercise. 27

MEMPHIS FIT

By Colleen May Photo by Tindall Stephens

“I think the first time that it ever struck me is when someone called me an athlete...that’s not how I view myself. I’m just this girl that goes out and runs a little bit.”

MEMPHIS FIT

RUNNING THE EXTRA MILE, OR A HUNDRED When Beth Garrison, 51, crossed the finish line of the St. Jude Half Marathon in 2007, she knew she was hooked. Two years later, she completed her first full marathon, and a year after that, her first ultra. By October 2016, she had her eyes set even higher. Spanning the Ouachita National Forest with over 12,000 cumulative feet of elevation, the Arkansas Traveller 100 certainly isn’t for the faint of heart. “I had the highest of highs and the lowest of lows during that race,” Beth says. In the midst of exhaustion, she recalled one moment that made it all worth it. Nearing a mountaintop in the Ozarks in the dead of night, Beth’s pacer had her stop for a second, turn off her headlamp, and just look up. “It was the most stars I’ve ever seen,” she says. “It was just gorgeous. And you’re like, okay, I’m just this small little speck in this world. It kind of put things into perspective.” The end goal was to finish under 30 hours, but Beth exceeded that by finishing in just over 27. “It’s the first race that I ever just cried at the end of,” she says. “It was relief….and it was proving to myself that I was strong enough. You know, if I could accomplish this, there’s not much I can’t do.” With 28 marathons and 18 ultra-races under her belt today, Beth isn’t ready to quit anytime soon. The mother of three says she will continue to run until she physically can’t anymore. The passion didn’t come right away, however. “It kind of snuck up on me,” she recalls. Shortly after joining the Memphis Women Run Walk program back in 2007, a friend suggested that they shoot for the St. Jude Half Marathon. Beth’s reply was simply, ‘Why not?’ And the rest is history.

Avoiding Injuries With Rest, Recovery & Real Food In her nearly 14 years of running, Beth says she’s never had a problem with injuries. She defines herself as one of those rare creatures in the sport, but all credit goes to prioritizing rest days and listening to her body. “I try to do yoga at least twice a week,” she adds. “It’s just relaxing, and I think it strengthens those muscles [which] keep me from getting injured.” Nutrition also plays a critical role in recovery. On longer runs, Beth takes an energy gel, packed full of amino acids and electrolytes, to maintain hydration and promote muscle repair. As for her go-to post-race meal: “There’s nothing better than a cheeseburger and a draft beer.” That said, Beth works hard to maintain a healthy diet overall while not denying herself in the process.

It’s “Relentless Forward Progress” There’s an old saying that your mind will quit a thousand times before your body ever will. And for a runner, mental fatigue can be the devil. According to Beth, good training is key. Every week, she carves out time to coach intermediate runners in the same program that kick-started her career all those years ago. The trick is to establish base miles and focus on a slow buildup, she says. “One of the things I always tell my people—it’s relentless forward progress…Sometimes, it’s just about making yourself put one foot in front of the other and trying to stay out of the deep, dark places that your mind wants to go.”

Looking Ahead

“I think the first time that it ever struck me is when someone called me an athlete….that’s not how I viewed myself,” she says. “I’m just this girl that goes out and runs a little bit.”

Beth has her sights set on the Tunnel Hill 50-miler on November 13 in Vienna, Illinois. And after that, there’s sure to be another 100-miler in her future.

When she isn’t training for the next big race, Beth can be found at BMG UT Specialty Clinic, where she is a registered nurse in the surgical oncology unit. There’s a dark side to the job, she says, but running provides the perfect stress relief.

“I see these videos…these articles of men and women in their 90s running, and I’m like, ‘Yes, I want that to be me,’” she says. “I found out it’s just a big part of who I am. You know, it’s not all of me. But I would totally miss this if I didn’t have it.” 29

MEMPHIS OUTD O ORS

By Cara Greenstein Photo by Connor Ryan

HIKE IT! From a walk in the park to an adventure in the woods, traverse trails from one end of town to another. If you’re looking for day hiking, bird watching, wildlife viewing, and an escape from the city (without actually leaving the city), visit the 728-acre Lucius E. Burch State Natural Area of the Wolf River Trails. The Blue, White, and Yellow Loops include a 12.5 mile loop trail that transports you straight into the wilderness. You may even stumble upon a river beach or two in the middle of Memphis. Have you strolled through the V&E Greenline? A onceabandoned railroad corridor has been transformed by the Vollintine-Evergreen neighborhood into a public 1.7-mile green space for walkers, runners, and cyclists. Its canopy overhead protects you from the sun’s heat, providing relief during warm months as well as giving the trail an iconic view.

Discover Memphis Naturally is a dedicated local and visitor’s resource to experience the variety of our city’s outdoor assets and destinations and prompt a new bucket list for healthy living. Now that summer’s in full swing, we’ve found time to explore new routes and resources across Memphis. Join in!

FOOD+NUTRITION By Madisyn Wynn, FLT Lifestyle Educator

Triathlon Nutrition Tips To Make Your Next Race a PR The hours, the sweat, the chaffing—all of it matters in triathlon training. But what can put you past your competition is how you fuel. Optimal nutrition can be the difference between a good race and an upset finish. Here are your top questions answered.

I can’t seem to eat anything during training, what can I do? During a grueling workout or training session, it can be almost impossible to force food down. In these situations, finding a sports drink with little to no sugar and a complex carb or protein is perfect. Combining something like Skratch Labs Superfuel Drink Mix with some BCAAs from your favorite brands like 1st Phorm or Nuun can be super helpful.

When and what should I eat before my event? Each individual has different preferences for their meal timing and exercise. The best thing you can implement is consistency. Find a preworkout meal that you enjoy and is easy to digest and make part of your schedule. For exercise lasting 2+ hours, be sure to include a complex carbohydrate and protein. When this rhythm is in place, there is less concern for an upset stomach or digestion irregularities on the day of your event. Plan to eat this meal between 45–90 minutes before your event or training. If you find that you are losing energy less than 45 minutes into your workout, then try increasing the calories in your preworkout meal. For specific numbers and recommendations, consult a nutrition coach

Sample Pre-Workout Nutrition – Greek yogurt + granola + piece of fruit – Rotisserie or sliced chicken sandwich + piece of fruit – Turkey bacon + egg whites + English muffin

How much should I eat before, during, and after my event? This serving size will vary based on exercise duration and the needs of each athlete. Events that last 2+ hours will require more calories, and it becomes important to get your nutrition and serving sizes correct the day before. The day before your event, prioritize protein intake and complex carbohydrates at each meal. During the event, consider bringing gel or goo to keep your fuel coming in as you expend energy. The key with high carbohydrate snacks is to consume them before you actually need them. During training sessions, keep a record of the time periods when you feel a decrease in energy. Learn your body and plan to take your supplement about 15–20 minutes before you hit the wall. By the time race day comes around, you should have reminders set and know when to consume each serving of carbohydrates. For women, this serving will most likely be around 20–30 grams, and for men somewhere closer to 30–40 depending on energy expenditure. After your event, it is vital to replace the energy you have lost. Within an hour of your heart rate returning to normal after an event, eat a complex carb and protein. Think of this as your post-workout snack. Additionally, you plan to also have a post-workout meal several hours after your event. This meal should be rich in lean protein, unsaturated fats like olive oil or fish, and a complex carb. A great example of this would be a taco bowl with chicken or fish (a lot of it!), brown rice or black beans, avocado, some cheese, and lots of veggies.

Madisyn is a certified FirstLine Therapy Lifestyle Educator at Cole Pain Therapy Group, where she collaborates with the Doctors of Chiropractic to meet the individual needs of patients. Her interest in nutrition and lifestyle began through her own fitness journey in CrossFit and as a group fitness coach. For more information or to set up an appointment visit Colepaintherapygroup.com or call 901.377.2340.

FOOD+NUTRITION By Mary Alexander Satterfield

CHIPOTLE

Chicken Tostadas

Easy and delicious—you can enjoy these tostadas as an appetizer or a meal. A guaranteed hit with a crowd! 34

FOOD+NUTRITION

Prep Time: 35 minutes | Makes 6 Servings

Ingredients: q 2 lbs boneless skinless chicken breasts q 7 oz can chipotle peppers in adobe sauce q 1 /2 yellow onion, diced q 1 Tbsp olive oil q 2 garlic cloves, minced q 1 cup tomatoes, diced q 1 /4 cup chicken broth q T ostada shells q 1 Tbsp cumin q 1 avocado q S hredded lettuce q 1 jalapeno q C ilantro

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Prepare the sauce in a pot or dutch oven over medium heat. Add olive oil, onion, and garlic. Sauté for about 2 minutes. Add the chipotle peppers, tomatoes, cumin, and cayenne. Stir to combine and cook for about 2–3 minutes. Blend the sauce using an immersion blender or an actual blender until smooth. Return the sauce to the pot. Add the chicken to the sauce and stir to combine.

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Prepare the tostada by mashing the avocado and seasoning with salt. Spread it onto the tostada crisp. Next add lettuce then the chipotle chicken. Top with jalapeño, cilantro, and cotija cheese!.

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

first hospital in the Memphis area to offer Mako robotic-assisted procedures for knee replacements minimally invasive robotic spine surgery. At Saint Francis, we’re here to help you get back to doing the things you enjoy with safe care, close to home.

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To find a specialist please call 855-833-1938 or visit SaintFrancisBartlett.com/Ortho or SaintFrancisHosp.com/Mako

FOOD+NUTRITION By Cara Greenstein

Cauliflower Arancini With Calabrian Honey

Prep Time: 40 minutes | Makes 8–12 servings

Arancini, deep-fried risotto, is true Italian comfort food. This version swaps cauliflower for rice and crisps it in the oven or air fryer instead of in oil. This “healthified” cheesy cauliflower mixture is flavorful and texturally on point. For a smoky kick, add some crispy pancetta into the mix!

Ingredients: q q q q q q q q q q

2 garlic cloves, minced 1 tsp olive oil 2 cups riced cauliflower (uncooked) 1 /2 cup shredded part-skim mozzarella 1 /4 cup grated parmesan, plus more to garnish 1 /4 tsp kosher salt 1 /8 tsp black pepper 2 eggs, divided 1 /2 cup panko bread crumbs C alabrian (or regular) honey, to garnish

Directions: Preheat oven to 400 degrees. Line a baking sheet with parchment paper. Prepare 2 small bowls—1 with the panko and the other with 1 beaten egg. Heat olive oil in a medium saucepan over medium heat. Add garlic and stir to cook, until fragrant, about 1 minute. Add riced cauliflower and stir to cook through, about 2 minutes. Turn off heat and stir in cheeses, salt, and pepper until cheese begins to melt. Once cauliflower is cool enough to handle, add in a second egg and stir to combine. Scoop out approximately 2-tablespoon portions of cauliflower mixture and squeeze between the palms of your hands to release excess liquid. Carefully shape into a ball, then roll in egg followed by panko. Place the ball on the baking sheet. Repeat with remaining cauliflower mixture. Coat arancini balls with cooking spray to ensure a golden crust. Bake for 15 minutes; then, turn up the oven to 425 degrees and bake 8–10 minutes more until golden brown and crispy. Remove from the oven and immediately transfer to a serving dish. Drizzle with honey and dust with parmesan. Serve hot!

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.

Air fryer method: Once arancini balls are formed, place in air fryer basket and coat with cooking spray. Bake at 375 degrees for 10 minutes. Then, check the basket and cook for 5 minutes more at 400 degrees until golden brown and crispy.

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FOOD+NUTRITION By Emilee Hudsmith

Greek Heat Chicken Kabobs The sauce is the key to juicy, flavorful, spicy, fresh chicken. It’s easy to pair with other fun flavors like blistered peppers and quinoa. Marinating Time: 6–8 hours | Cook time: 20 min Makes 4-6 Servings

Ingredients: q 4 chicken breasts q ½ cup Greek yogurt q 1 (13.5) oz can of coconut milk q 2 stalks green onion q ½ jalapeño, diced (add whole for more heat) q 2 garlic cloves q ½ cup parsley q 3 -4 mint leaves q 1 Tbsp red pepper flakes q 1 Tbsp Take Off For Good Greek Seasoning q 1 Tbsp Take Off For Good Steak Seasoning q 1 pack skewer sticks

Directions: Greek Heat sauce: Put the following ingredients in a blender: Greek yogurt, coconut milk, green onion, jalapeño, garlic, parsley, mint leaves, red pepper flakes, Greek seasoning, and steak seasoning. Pulse until smooth. Set aside 1/2 cup as a dipping sauce. Chicken: Cut the chicken into ½-inch cubes. Place chicken in a gallon Ziploc or Tupperware container. Pour the Greek Heat sauce over the chicken and stir until coated. Refrigerate for 6–8 hours or overnight. Cooking: Arrange the marinated chicken on the skewers and cook over medium-high heat on a grill or griddle. About 5 minutes per side should do it. 38

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

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FOOD+NUTRITION By Pavithra Elangovan

Cherry Tomato Confit This is the most delicious way to prepare homegrown or fresh summer tomatoes. This confit tastes wonderful on top of bread, pasta, grits, omelets, risotto…truly anything!

Ingredients: q q q q q q q q q

4 cups cherry tomatoes ¾ cup olive oil ¾ Tbsp sea salt ½ Tbsp red chili flakes 1 0 cloves garlic sliced (not too thin) Z est of 1/2 lemon A few fresh sprigs of oregano A few fresh basil leaves ½ tsp sugar (optional)

Directions: Preheat oven to 300F. Wash and dry the cherry tomatoes, then cut them in half. Put them in an oven-safe glass dish and toss with olive oil. It’s better to use a glass dish instead of aluminum for this. Bake the tomatoes for an hour. At that point, add in all the other ingredients, and let everything continue cooking for another 30 min to an hour until the water content in the tomato is reduced almost to half and the garlic and tomatoes start caramelizing. Once done, let everything cool to room temperature. Keep it stored in an airtight glass container in the refrigerator.

Pavithra Elangovan is a recipe developer, food stylist/photographer, and is the creator behind the popular Instagram page, @dishesfrommykitchen. With an emphasis on health and wellness, she creates recipes that not only emphasize flavor but also preserve the natural nutrition of ingredients. She also is the creator/owner of her blog dishesfrommykitchen.com, a food blog with an immense repository of tried and tested recipes, featuring many cuisines.

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

EATING & AGING Bodies change and can start to break down with age and due to life experiences. Proper nutrition can help ensure quantity and quality of life with aging. Prepare for physiologic and metabolic changes by arming yourself with the following strategies to help you live your best life in the years to come.

Anticipate Body Change It’s normal for your body to be a different size in the different decades of life. During menopause, hormonal shifts cause fat cells to get bigger around the reproductive organs. This helps produce estrogen to offset the shutdown of the ovaries. Clinical psychologist Margo Maine, PhD, FAED, CEDS, encourages women to think of their midsection as a “life preserver” instead of a “spare tire.“ Adjust your expectations and accept that your body will change. Don’t let restriction and dieting put you at risk for fractures, frailty, or a weakened immune system.

Embrace Intuitive Eating Eating intuitively helps you adjust to the body’s shifting needs. Intuitive eating comes naturally but goes against nearly our diet-saturated culture. The principles support longevity and health while acknowledging the importance of honoring food preferences and advocating for the least restrictive diet possible.

Bolster Bone Health Calcium and vitamin D are key to keeping your bones healthy as you age. It’s easy to get vitamin D through sun, food and drinks, or with supplements. Very few foods naturally contain it, so fortified foods and drinks provide most of the vitamin D in your diet. Dairy as well as dark leafy greens; sardines; salmon; calcium-set tofu; soybeans; almond butter; tempeh; and fortified plant-based beverages, juices, and cereals are all great sources of calcium. It’s best absorbed when you eat calcium-rich foods throughout the day. Your calcium need increases after age 50, so you may need to use supplements to fill in gaps on days your intake is lower. 42

FOOD+NUTRITION

Focus On Nutrient-Dense Foods

Train and Maintain

Studies show that micronutrient deficiencies tend to worsen with age due to malabsorption, poor nutrient utilization, medications, decreased appetite, and inability to perform activities of daily living such as meal preparation. Choosing foods like fruits, vegetables, whole grains, and nourishing fats will pack a nutritional punch of fiber, antioxidants, and essential nutrients to support digestion, disease prevention, and overall health.

Losing muscle mass, bone density loss, and changes in body composition can contribute to and accelerate disability. Physical activity is important for strengthening and/or maintaining lean body mass, preserving bone health, boosting metabolism, supporting the heart and lungs, and regulating blood sugar levels. Find something you enjoy that keeps you active, agile, and strong.

Pick Protein at Each Meal

Getting older is a normal, natural part of life. Reach out to the Registered Dietitians at Memphis Nutrition Group for more empowering strategies for living your most vibrant, active, and healthy life.

Newer research suggests that eating protein evenly throughout the day (instead of all at once) may support muscle protein synthesis and blood sugar control. Try adding eggs and a sprinkle of cheese to breakfast and chicken breast and nuts to your mid-day salad. This can help prevent muscle loss through aging.

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

FOOD+NUTRITION

By Gary Berglund, CPT-NASM, CES-NASM, PN1

5 Ways Quercetin Boosts Your Health One positive of COVID-19 is that it has thrust quercetin into the light as a potential treatment for patients with the virus. However, this powerful flavonoid that’s found in the pigment (or color) of fruits and vegetables is an all-around rock star for your health!

Immune support

Skin and Nerves

Allergies

Natural sources of quercetin

Quercetin helps the body’s defense against viruses such as influenza, ebola, and COVID. In studies from 20151 and 20162, quercetin showed that it makes it harder for viruses to move in and get cozy in the body and prevented death in mice infected with ebola. A June 2020 study of quercetin and vitamin C suggested the combination as early treatment of COVID-19.3

By itself, and paired with vitamin C, quercetin can reduce oxidative damage to the skin and nerves caused by the depletion of glutathione. Benefits include clearer skin, increased skin elasticity, better nerve function, and improved brain function. The neurological benefits may also make it useful to Long Covid sufferers with brain fog or who struggle to regain taste and smell.

Fruits: Red apple skin, grapes, wine, berries, cherries, tomatoes, red bell peppers.

By stabilizing the body’s cells that store and release histamine, quercetin can help curb the body’s allergic reactions to things like dust, pollen, grass, and other irritants.

Vegetables: Capers, red/yellow onion, shallots, scallions, kale, broccoli, okra.

Digestive system

Herbs: Black tea, lovage leaves

For bloating, gas, cramps, and other digestive aches—quercetin is your friend. It bolsters intestinal cells that play a role in permeability (think leaky gut). The semipermeable intestinal wall protects the body from absorbing pathogens, toxins, and antigens. Flavonoids like quercetin are powerful antioxidants that regulate the tight junctions to help keep you protected.

Supplementation

Cardiovascular system

When your body oxidizes LDL (bad) cholesterol, it can lead to heart attacks and strokes. Quercetin inhibits this process and scavenges free radicals thereby lowering your risk.

*For those with hypothyroidism, supplemental quercetin can inhibit thyroid function, so consult with a healthcare professional before taking it. *These statements have not been evaluated by the Food and Drug Administration. This post and its contents are not intended to diagnose, treat, cure, or prevent any disease. (1) https://pubmed.ncbi.nlm.nih.gov/26712783/ (2) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4997876/ (3) https://www.frontiersin.org/articles/10.3389/fimmu.2020.01451/full

Unfortunately, quercetin is somewhat poorly absorbed in the body, so volume is key. Capers pack the heaviest punch of it with 131 mg per 100 g, or about 7 tablespoons. If you’re looking to boost your intake, there are a few things to keep in mind. Typical doses come in 250–500 mg twice daily. Manufacturers often create a unique formula to boost its absorption and efficiency. It’s commonly paired with bromeliad and vitamin C. Keep in mind that dietary supplements are not regulated by the FDA, so choose a highquality supplement that’s third-party tested.

Gary Berglund, a certified personal trainer, corrective exercise specialist, yoga teacher, and nutrition coach, is the founder of Omnifunction, an online fitness and nutrition coaching brand that embraces a non-diet mindset and the practice of exercise to enhance quality of life. Gary uses behavioral change tactics and takes a Health At Every Size (HAES) approach to coach clients toward their goals. Connect at Omnifunction.us or on instagram and Facebook at @omnifunction.

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WEEKEND WARRIOR Photo by Tindall Stephens

Gaby Kinney, Runner 31, Registered Nurse at Mays & Schnapp Neurospine and Pain

FAMILY: Husband, Willie, and 4-year-old dog, Stevie RECENT WINS: Fortitude Trail Race 25K in Sept 2020, 1st place Female. Big River Crossing Half Marathon in Nov 2020, 2nd place Female.

THE RACE I WON’T FORGET: I somehow convinced my sister to fly to Henderson, Nevada to do a trail race with me. She did the half marathon while I did the full. We ended up running together for part of the race and I was so proud of her for finishing with little training and never having worn trail shoes before.

NEXT UP: This will be the first year in over 10 years that I will not be racing because I am pregnant. However, I still continue to run and lift weights. I hope to do another ultramarathon in the future.

OBSTACLE COURSE: I suffered from Achilles tendonitis for years. There was a point where I could not run more than 6 miles without it hurting me. I met with a wonderful physical therapist who provided a very simple but effective solution. Strengthen your hips and glutes. Since then, I have incorporated warmup exercises without fail before any run and I have not had any issues since.

MY INSPIRATION: My husband. He convinced me that I could run my first half marathon, marathon, and ultramarathon. He is also an avid runner and is always telling me I am much more capable than I think I am.

FAVORITE SHOES: Brooks Ghost (road) and La Sportiva Bushido (trail)

BEST EATS: Bedrock Eats & Sweets. Their Brisket Waffle Benedict is so good.

ON MY NIGHTSTAND: The Naturalist by Andrew Mayne

PET PEEVE: When people start in the first running corral (usually reserved for elite/fast runners) and then you pass them while they’re walking a half mile later.

INDULGENCE: Potato chips and ice cream BINGEING: Game of Thrones MOTTO: “Whatever the mind can conceive and 46

believe, it can achieve”—Napoleon Hill

Giving you reasons to smile We proudly offer preventative, cosmetic and restorative dentistry at three convenient locations in Germantown, East Memphis, and Bartlett.

BELL ANODENTAL.COM

WEEKEND WARRIOR Photo by Tindall Stephens

Alex Antonian, Runner 49, Managing Director of Flight Operations Support at FedEx Express

FAMILY: Daughters (Alyssa 18, Zoey 12) and girlfriend Amanda

RECENT RACES: Coming back from knee surgery, I ran the 2020 St. Jude virtual Memphis 4 race series, Whispering Woods 5K (top 3 in age group), Desoto Grace 5K, and Broad St 5k.

RUNNING: The love the way a race on the calendar keeps you honest and true to yourself. Also, friends who constantly challenge you to improve. (I hate you, Don Mulhern. You’re too fast for your age. Slow down!) FAVORITE FITNESS ACCOMPLISHMENT: Disney Dopey Challenge (48.6 miles in 4 days)

MOTIVATION: My daughters. I want to help inspire their own health and fitness mindset and journey, while also staying healthy and fit (for their good and mine).

MOST MEMORABLE RACE: Boston Marathon 2018 (aka Boston Nor’EasterThon)

UP NEXT: Inaugural Memphis IRONMAN 70.3 BUCKET LIST: Finishing a full IRONMAN 140.6 with my girls would be the end-all, be-all—the full extent of anything I could imagine. My dream is to be able to train and race with them, watching firsthand as they learn all that they’re capable of achieving.

SPEED BUMP: I tore my meniscus and had it repaired in 2019. Took some time to regain confidence, I but learned a lot about patience from that recovery experience.

GO-TO GEAR: Headband or visor, without which I’m literally blind from sweat in the eyes. Balega socks. Oakley prizm lenses.

BINGEING: Ted Lasso BEST EATS: Rizzo’s by Michael Patrick and it’s not even close. Hemp Seed Encrusted Salmon. You’re welcome, Memphis. Now you know.

PET-PEEVE: Running partners who want to have a conversation mid-run. Can’t. Busy.

INDULGENCE: Girlfriend’s Anchovy Pasta from 48

scratch, with just the right CabSav.

LET US BUILD YOUR HOME GYM!

Individual Time Trial Starts All Triathlons - COVID 19 Rules

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30,000 sq. ft. facility with over 25 years in the fitness industry. • New and pre-owned equipment. • Plan and design your home or commercial gym with 3-D floor plans • Will match any pricing • Residential and Commercial Equipment

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COACH’S CORNER Photo by Tindall Stephens

TRAINER SPOTLIGHT

Josh Metcalf 36, Owner and head instructor at Midtown Krav Maga

MY FAVORITE WAY TO WORK OUT: Group classes help me stay motivated since I am an extrovert. Krav Maga and Brazilian jiu jitsu give you a great mix of cardio and strength training. FITNESS MYTH: People think they have to get in shape before coming to a krav maga class. In reality, you’ll get in shape by being there and showing up. It involves different cardio and strength training than you’re used to. Just jump in and go for it. MOST OVERLOOKED BODY PART: For self-defense and fighting, the core and hips are the most important to strengthen. MY GO-TO SNACK: I’m not a huge snacker. Bananas or apples are easy when I’m watching my weight for a competition. ALWAYS IN MY FRIDGE: It helps that my wife is from Mexico, but we always have beans at the house. When I’m still hungry after a workout, a tortilla with beans is the way to go.

MY DIET:

WHY KRAV MAGA IS SPECIAL:

When I’m not in competition mode, I pretty much eat anything within reason. When I have to control my weight and compete at a high level, I eat lean meats like chicken and fish, a lot of vegetables, and beans. I will avoid any processed sugars and bread. I pretty much only drink water and coffee during that time with the occasional beer after a grueling Saturday workout.

It is designed to be effective and learned quickly regardless of size, strength, athletic ability, and fitness level. It is based on natural instincts so the selfdefense techniques can be learned relatively quickly compared to other disciplines. The classes are fun, in a group setting, realistic self defense, and will get anyone in better shape regardless of their starting point. By training Krav Maga you gain confidence, situational awareness, and get in the best physical shape possible.

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

ACTIVE HEALTH CHIROPRACTIC We offer a full spectrum of treatments and therapies to address most aches and pains associated with an active lifestyle • Manual Medicine such as Chiropractic, Active Release Technique (ART), Deep Tissue Laser Therapy, Fascial Distortion and many other techniques • Solutions for Myofascial Pain, Tendonitis, Bursitis, Plantar Fasciitis, arthritis, carpal tunnel syndrome, epicondylitis, sprains/strains, trigger points and other musculoskeletal problems • Dr. Jeremy Jessop has over a decade of experience dealing with sports injuries, is master certified in ART, and is an Ironman himself

7844 Farmington blvd Germantown • 901.340.1837

Dr. Jeremy Jessop DC

Keep Your Dog As Active As You! For more information call 901.276.3210 or visit dogsrulememphis.com

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

901.907.7500 | raptortherapy.com | Memphis’ only Level 3 Fascial Stretch Therapist

WHERE TO FIND US! DOWNTOWN/ MIDTOWN

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

Evergreen Yoga Center Café Eclectic Memphis Rox

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

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

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

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

Allergy And Asthma Care Heart and Vascular Clinic Memphis Internal Medicine McDonald Murrmann Ageless Men’s Health Huey’s Southwind East Shelby Library The Music Box

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

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

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

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

HORN LAKE CVS Pharmacy Super Drugs

HERNANDO Hernando City Hall

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

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

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

MARION Big John’s Shake Shack Marion Library Marion Marketplace

"Everyone was professional, respectful, knowledgeable and nice.”

"Probably the smoothest, and fastesst medical appt I’ve ever had."

Hand Patient, Memphis (Primacy Pkwy) Clinic

Back Patient, Bartlett Clinic

"Very fast but yet thorough, kind and professional. I WILL return." Knee Patient, Southaven Clinic

11,600+ CLIENTS rate OrthoSouth’s orthopedics

FIVE OUT OF FIVE STARS proving that nobody gets you back to your happy place like OrthoSouth.

ORTHOSOUTH.ORG

Memphis Health+Fitness Magazine September 2021

Articles inside

Trainer Spotlight: Josh Metcalf

Weekend Warrior Alex Antonian, Runner

Weekend Warrior Gaby Kinney, Runner

Getting Older But Keeping Fit

Understanding Cognitive Function As the Brain Ages

5 Ways Quercetin Boosts Your Health

Eating & Aging

Chipotle Chicken Tostados

Cherry Tomato Confit

Cauliflower Arancini With Calabrian Honey

Greek Heat Chicken Kabobs

PR Your Next Tri With These Nutrition Tips

Hike It! Get Outside

Beth Garrison, Running the Extra Mile...or a Hundred

Author Barry Wolverton On An Epic Tale of Recovery

Gut Check With Dr. Duncan

Everything You Need To Know About Tennis Elbow

Asthma, Allergies & Chronic Discomfort

4 Tips For Improving Digestion With Age

Physical Therapy: The Key to Reducing Age-Related Pain

Back On Her Feet After Bunion Surgery

Marcquinne Yancey Is Swimming Into Her 60s

Starting Line