INSPIRING ACTIVE LIFESTYLES SINCE 1996
JULY 2022
DR. OSEMELU ABURIME KICKING UP HEALTHY EYES
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TIPS FROM AN ENDURANCE COACH
OUR TOP SKIN CARE PICKS
Mid-South patients have a new Mid-South patients have a new partner in exceptional cancer care. partner in exceptional cancer care. At Regional One Health, we’re elevating cancer care through At expertise Regional One Health, we’re elevating cancer through and innovation. Our dedicated teamcare provides expertise and innovation. Ourthat dedicated provides comprehensive treatment options ensure team optimal outcomes comprehensive treatmentso options that optimal and enhanced wellbeing, you can getensure back to the lifeoutcomes you love. and enhanced wellbeing, so you can get back to the life you love.
T H E U LT I M AT E IRONMAN TEAM-UP Enhance your recovery before, during, and after the St. Jude IRONMAN 70.3 Memphis with the specialists from Accel Performance and Wellness and Campbell Clinic.
E N J O Y A 3 - D AY P E R F O R M A N C E R E C O V E R Y P A C K A G E F O R O N LY $ 9 9 ! IRONMAN events can be especially hard on your body. That’s why the region’s best orthopaedic specialists and the Mid-South’s best performance coaches have teamed up to give you exclusive 3-day access to recovery facilities designed for elite athletes.
This deal is only offered to St. Jude IRONMAN 70.3 Memphis participants and allows you to take advantage of: • • • •
Hot/Cold tubs Manual massage therapy – via Hypervolt Cryotherapy NormaTec recovery boots
Scan this QR code with your phone’s camera to take advantage of this deal.
R E C O V E R W I T H T H E B E S T T O P E R F O R M A T Y O U R B E S T.
H+F JULY
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26 Years and Running Strong Publisher Amy Goode amygfitness@comcast.net 901.218.4993 CONSULTANTS Advertising & Marketing Amy Goode 901.218.4993 Editor in Chief Angelique Nihen
22 ON THE COVER
14 From Hydration to Wrinkle Correctors, Our Skin Care Picks
20 Dr. Osemelu “Ose” Aburime: 44
Kicking Up Healthy Eyes
5 Tips From an Endurance Coach
LIVING WELL
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What is Botox? Lower Your Risk of Skin Cancer 4 Summertime Skin Care Tips
Contributing Writers Lucy Modzelewski Kelsey Lawrence Alexandra McCray Shlomit Ovadia Colleen May
FOOD+ NUTRITION
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LIFESTYLE
28 Community the Path to Better Health 30 Enjoy Summer’s Hottest Trend with
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Bluff City Picnics
Veggie Tuscan Pizza Go-To Healthy Lunch Grilled Apricot Skewers Falafel Burgers with Cucumber Sauce Mediterranean Platter
IN EVERY ISSUE
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MEMPHIS FIT
22 Recovery From the Inside Out 24 Losing It All to Gain More 26 Rising To the Challenge
10 Tips to Pick Ripe Fruit
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Fit News: – 32nd Annual Dragonfly Triathlon – Neighborhood Barre Brings Postpartum Education Weekend Warriors: – Roshun Austin, Cycling and Running – Lynn Greer, Cyclist Trainer Spotlight: Tyler Park from F45
Graphic Design Brian Williams Digital Designer Jeremy Crooks Social Media Editor Zoë Kirchoff Photographers Tindall Stephens Sam Sikes 648 Riverside #421 • Memphis, Tennessee 38103 Send articles and photos to amy@memphishealthandfitness.com H+F reserves the right to edit all materials for clarity, space availability and suitability for publication. First copy free, additional copies $1. Mailed subscriptions: $25 per year. Back issues, $5. Memphis Health + Fitness Magazine does not knowingly accept false or misleading advertising or editorial content, nor does Publisher assume any responsibility should such advertising or editorial appear. Readers are encouraged to notify Publisher when they suspect false advertising. All rights reserved. Copyright © 2022.
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Read us online at Memphishealthandfitness.com
The Stuff Dreams Are Made Of... A vibrant, walkable and bustling neighborhood with a variety of options for living, working, shopping, and entertainment create a highly desired experience. The Lake District is part carefully curated retail experience… part bold new live-work concept…part planned residential community… sitting on 160 acres and built around a beautiful 10-acre lake. It’s a development designed for the future, and happening today.
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Lakeland, Tennessee • TheLakeDistrict.us
Hokkaido East
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Amy Goode |
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Publisher
Amy is passionate about growing the health and fitness community, as she’s done for the last 26 years. Along with triathlons, cycling tours, and road/trail races, she’s marked off several bucket list marathons in Chicago and New York City. When not working out, she is always looking for the best cheat meal.
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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
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Angelique Nihen |
Editor
Angelique is an editor, writer, graphic designer, and advertising/marketing professional. A long-time SAG-AFTRA member, she also works and performs professionally as an actress, singer, and dancer. A Temple University graduate, she enjoys swimming, biking, painting, sewing, reading, and traveling.
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Sam Sikes |
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Digital Designer
Jeremy is a South Carolinian turned native Memphian with almost 15 years of digital and print design experience. As a passionate endurance athlete, he loves participating in marathons, triathlons, and even a good hike with his wife and two pups, Brooklyn and Chloe.
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Shlomit Ovadia |
Contributing Writer
Shlomit is a freelance writer and editor, having studied English Literature extensively in university. Her original work has appeared in literary journals such as Prometheus Dreaming and the Op-ed section of Israel National News, in addition to an array of published ghost writing projects and press releases. Shlomit resides in Denver, Colorado, where she enjoys living an active lifestyle that includes equestrian sports and recreational running.
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Morgan Stritzinger |
Contributing Writer
Morgan is a freelance writer, yoga teacher, and marketing professional. She is from the sweetest place on earth, Hershey, PA but now calls Memphis home. She enjoys reading, spending time outside with her fiancé and their dog Ronan, and baking.
Photographer
Sam is a professional photographer in the greater Memphis area. He and his team specialize in wedding photography and videography, along with portraiture. You can find his website at samsikesphotography.com. When Sam is not working you will either find him in the gym or playing spikeball at Shelby Farms!
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Jeremy Crooks |
Lucy Modzelewski |
Contributing Writer
Lucy is a branding and marketing professional and native Memphian. An avid runner, she enjoys running on the Green Line with her husband and participating in races throughout the year.
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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.
COMFORT, CARE & INCREDIBLE RESULTS CLOSE TO HOME • • • • • • • • • • • • • • • • • • • • • • • • You don’t have to leave town to find the best in plastic surgery. Plan your next procedure with a board-certified plastic surgeon at Plastic Surgery Group of Memphis!
80 Humphreys Center Drive #100, Memphis, TN 38120 • 901-761-9030
M E M P H I S P L A S T I C S U R G E R Y . C O M
FIT NEWS
32nd Annual Dragonfly Sprint Triathlon Returns to Sardis Lake on August 27, 2022 Registration is $65.00 per person. The cost for relay teams is $45.00 per relay participant. Relay Teams of two to three persons are encouraged to enter. Register at preventmanagement.net. Proceeds will benefit local scouts and church groups. All participants receive a custom-designed T-shirt, and finishers will be presented with a custom-designed medal. In addition, award winners in each category will receive handcrafted pottery platters and bowls created by Memphis artist Miranda Bavier, an art teacher for Shelby County Schools. Awards will be presented at a 10:45 a.m. ceremony at the race site. The event venue offers participants and their families an opportunity to swim, picnic, boat, and explore numerous public day-use areas on the lake at John W. Kyle State Park and nearby Holly Springs National Forest.
Photo by Daniel Scruggs
The 32nd Annual Dragonfly Sprint Triathlon returns to Sardis Lake on Saturday, August 27, 2022, in Sardis, Miss. For the first time, $150 cash awards will be presented to the fastest cyclist in each competition: men, women, relay male, and relay female. This year’s event is presented by P.R. Event Management in memory of Cris Crisler, a lifetime runner, cyclist, and triathlete, who participated in last year’s Dragonfly Tri for the first time. Cris passed away immediately following the 2021 event. His wife, Elizabeth, along with family, friends, and supporters, will attend the race and assist with the awards presentation. The event begins at 8:00 a.m. on the sandy white beach at Cypress Point on the Lower Lake at Sardis Reservoir. The triathlon includes a 1/2-mile swim with a sandy beach entrance and exit, an 18-mile bike course through the beautiful, flat pastoral country, and a 4-mile run along portions of a shady woodland trail. Sardis Lake is located approximately 50 miles south of Memphis, off Highway 55 South, between Como and Batesville.
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Sponsors for this year’s race are: Elizabeth Crisler Liquid Creative, Dr. Thomas Ratliff with West Cancer Clinic and Research Institute, Gerald Emerson of Prudential Advisors, Blair Parker Landscape Designs, Jimmy Reed/ Marx-Bensdorf Realtors, Dr. Barbara Geater Family Medicine, BPC Performance Coaching, Blue Sky Couriers, Hook Point Brewing Company, Prairie Farms Dairy, Scruggs Creative, and media sponsor Memphis Health + Fitness Magazine. For information on the Dragonfly Sprint Triathlon, volunteering for the event, or any upcoming events produced by P.R. Event Management, visit pr-eventmanagement.net or contact Pam Routh at 901.550.2114 or pamrunsraces@gmail.com.
P.R. Event Management produces fun and safe sports experiences that draw awareness, exposure, and monetary support for the many charitable organizations with whom they partner. Founded in 2015 by principal owners Wyndell Robertson and Pam Routh, a husband-wife team with 35 years of experience managing sports events, P.R. Event Management organizes 5Ks, half-marathons, triathlons, duathlons, cycling, and adventure racing for clients across the Mid-South.
grivetoutdoor s . c o m | @ g r i v e t o u t d o ors
east memphis location opening this spring! Germantown location now open! 9067 Poplar Ave, Suite 101 Germantown, TN 38138
FIT NEWS
Neighborhood Barre Memphis Brings Postpartum Mothers Fitness, Education, and Community with Babies at the Barre Ashley Averwater knows firsthand that a mother can only take care of her children as well as she can take care of herself. As a mother of two young daughters, she spends her day teaching women how to prioritize their health through a safe, modifiable, and effective workout, even while pregnant, at Neighborhood Barre Memphis. Nowadays, when prenatal and postnatal depression, anxiety, and other mental health issues are on the rise, the importance of self-care and prioritization of self is not lost on Ashley. "We have so many clients that come into our studio expecting, and it is always the first thing we talk to them about - modify, modify, modify to what feels good for your body. But don't give up. Prioritizing time for yourself, working up a sweat, and taking that 50-minute "brain break" can provide emotional and mental clarity to a woman who is busy doing something as important as growing a human," Ashley, owner of Neighborhood Barre, said. And the clients see the benefit of their prioritization as soon as baby time draws near. “Neighborhood Barre has been an important part of my life for the past few years. It has been the place I go to have “me time,” and the killer workout has always been a bonus. When I got pregnant, it became harder to get myself there, but as my pregnancy progressed, I was encouraged to keep working out. I decided if I was going to keep moving, Neighborhood Barre would be the place. Was class easy during my pregnancy? No. Did I have to make lots of modifications? Yes. But did it make delivery and recovery easier? ABSOLUTELY. I can truly say that Neighborhood Barre made my pregnancy and birth experience so much better. I felt that my body was prepared for labor, and I had an easier (although not to say it was 8
easy by any stretch of the imagination) time recovering. I could not be more thankful for the amazing instructors throughout my pregnancy who encouraged me to keep going and the friendly faces that made just showing up worth it. I am happy to be back and can’t wait to reach my next milestone class” − Neighborhood Barre client Lauren, new mother of Hayden. As they walk alongside so many clients like Lauren during their pregnancy, Ashley and the team at Neighborhood Barre Memphis noticed a gap in options for new mothers to heal physically and emotionally, take time for self-care, and find a community of mothers to do it with. This is where the idea of the newest series by Neighborhood Barre was born. Introducing Babies at the Barre - a sixweek series for postnatal moms to nurse you back to YOU. Babies at the Barre is a postpartum fitness series for new mamas of all stages to connect, get back into working out safely,
and find community WITH their baby in tow! Clients will feel safe to ask questions and try modifications that will work for each woman's postnatal stage, while the class will be offered at a slower pace but still provide the same low-impact burn barre is known for. Additionally, clients can bring their new babies to the workout on Tuesdays at 10:00 a.m., so they are free to tend to them and not have to schedule childcare or coverage to prioritize their health. Each class will also feature a different speaker from Mojo Pelvic Health or Hannah Leach, doula, on essential postpartum recovery tips and health. Interested mothers can sign up for the new postnatal series at neighborhoodbarre.com/location/ nb-memphis. The cost of the six-week series is $150, or $30 per drop-in class. Discounted rates are offered to current members. For questions or additional information, email memphis@neighborhoodbarre.com.
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LIVING WELL By Renee Pinlac, MSN, FNP
What is Botox? Botox is a toxin produced by bacteria. It belongs to a class of drugs called neurotoxins, which relax muscles by decreasing nerve signals to those muscles. BOTOX, Dysport, Jeuveau, and Xeomin contain botulinum toxin type A as their active compound and are all FDA-approved to treat the same aesthetic concerns. However, because they are formulated differently, they vary slightly in dosage. At a recent conference, I learned that we will have three more neurotoxins coming to market soon! As a result, patients will have many choices, and, as a nurse practitioner, my job is to help patients understand which treatment is the right choice for them.
What is the difference between Botox and Xeomin? Xeomin contains a “naked” form of botulinum toxin. Unlike Botox, which contains accessory proteins, Xeomin is designed to deliver the toxin without any protein additives.
At what age should I start getting Botox? There’s no perfect age, but there’re benefits to starting early. Wrinkles occur naturally, regardless of age, around our eyes, mouth, and forehead. I use techniques known as ‘baby Botox‘ or micro-droplet injections in younger patients looking for preventive treatments.
How often should you get injected? • T he average is every 3-4 months. Consistency and good skin care are essential for those who want a truly anti-aging outcome. • F or those in their 20’s, it’s best to start injections at least every 4-6 months for prevention. • F or special events where you want to look your best, do so 6-8 weeks before the big day.
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How soon do injectables start working? Onset occurs 3 to 7 days after your injection, but it takes up to 14 days for your treatment to fully set in. Seeing your provider for a follow-up about 14 days post-injection is essential because patients may need a ‘tweak’. For example, muscles respond differently, and you may need a minor touchup with your ‘Tox’.
Does it hurt? Everyone responds differently to the injections. We use the smallest gauge needle for the most comfort. We also offer our clients numbing cream before the treatment to help with anxiety and any discomfort that might occur.
Can I workout afterward? It’s best to workout before your appointment. It’s okay to return to normal activities, but we want our clients to avoid vigorous exercise or any activity requiring them to put their head below their heart for at least four hours after the treatment.
How much does it cost? Neuromodulators or toxins are sold by the unit. The average cost is $12-$14 per unit, depending on the provider. The average starting dose for your frown lines is 20 units, with the average cost of treatment around $250. The average cost of getting your frown lines or 11s lines, crows feet, and forehead treated is, on average, $482 -$600. Here at De La Belle, we offer a $10.50 per unit special as a welcome to our practice for first-time clients.
What are normal side effects? • B leeding, swelling, and redness at the injection site • B ruising, if you take blood thinners, drink alcohol, or take other NSAIDs • H eadache, which lasts less than 48 hours, typically
What’s not normal? • U neven muscle movement, which can be treated at your follow-up • Continued pain or swelling • E ye ptosis, or another paralysis, difficulty swallowing, or visual changes
What is a lip flip? This is a great treatment if you want subtle lip fullness without using filler. The technique uses the ‘Tox’ to relax the muscles and transform your smile. It also improves those pesky lines around the mouth and gives you more ‘lip show’.
Why should I consider getting Botox (neurotoxin treatment)? • It’s one of the best anti-aging treatments • I t reduces the appearance of fine lines and wrinkles • It improves breakout tendencies by reducing facial oil production • I t relieves muscle tension, improves tension headaches and migraines, and relieves jaw clenching • T o maintain your youthful glow (skin looks brighter/tighter) • To improve your confidence
Renee Pinlac, MSN, FNP, is the owner of De La Belle Wellness & Spa in the Shops of Chickasaw Oaks Village. Renee received her Masters of Science in Nursing and is certified in Family Practice. She specializes in Comprehensive Weight Loss Management and Education, Endocrinology, and Facial Aesthetic Rejuvenation. For more information call 901.433.9024 or visit DeLaBelle.net.
LIVING WELL By Kelly Josephsen
With screening and protection, it’s never too late to lower your risk of skin cancer These days, most people know that too much sun exposure can increase their risk of melanoma. But what if you grew up in an era when sun protection wasn’t as common? Martin Fleming, MD, FACS, a surgical oncologist at Regional One Health, said you can still take steps to protect your skin and catch problems early: “Melanoma is preventable, but the problem is the sun you get as a child, teenager, or young adult is what often leads to melanoma in your 40s, 50s or 60s.” Dr. Fleming said it’s never too late to start protecting your skin: “Minimizing sun exposure as you grow up with sunscreens of at least SPF 50 and wearing protective clothing will help prevent melanoma and minimize the risks going forward for folks that have had a lot of sun exposure.” The other piece of the puzzle, Dr. Fleming said, is checking your skin. “If we find melanoma early, it’s usually more of a nuisance than a life-threatening problem. It may require a simple outpatient surgery to take care of it, with a 99% cure rate.” He recommends the “ABC” approach to identifying moles that a doctor should check: • A: Asymmetry, or irregularly shaped rather than round or oval. • B: Border Irregularity, where the edges feather into the skin. • C : Color Variation, or brown, blue, pink, or red rather than light brown. : Diameter of over 5 millimeters, or about the size of a • D pencil eraser. • E : Evolution, or changes like growing quickly, bleeding, itching, etc. “You can have all of those and still not have a melanoma, but those are hints of a skin lesion that should be evaluated, possibly biopsied, or taken off in the office,” Dr. Fleming said. He noted simple melanomas could be removed with easy outpatient surgery. “It’s a 30-minute procedure where patients walk in and out, and that’s the only treatment you need.” For deep melanomas, patients have surgery to remove the cancer and may need immunotherapy if the cancer has spread, usually to the lymph nodes. “There is a high cure rate and a low rate of problems and complications from treatment,” Dr. Fleming said. 12
“Immunotherapies cause fewer complications and side effects than chemotherapy.” All patients can take charge of their skin cancer risk, whether they have a history of sun exposure or not. “Don’t be shy about seeing somebody, whether it’s a dermatologist, primary care doctor, or oncologist,” Dr. Fleming said. “If you have something you’re concerned about, have it evaluated. If you are diagnosed with melanoma, the earlier we find it, the simpler the treatment and the higher the cure rate. We have new, sophisticated treatments, and we do everything possible to eliminate the melanoma and minimize its impact on your life.” Hear more from Dr. Fleming at Regionalonehealth.org/ podcasts and call 901.515.9595 for an appointment.
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LIVING WELL By Robbie McDaniel, RN
HEALTHY SKIN: From wrinkle reducers and dark spot correctors to hydration, we’ve got you covered. In the world of aesthetics, the skin defines our look of health, vibrance, and beauty. How we treat and maintain our skin is essential to ward off the effects of personal and environmental stressors associated with everyday living and typical aging. Many factors besides age and heredity contribute to fine lines, wrinkles, hyperpigmentation, and loss of elasticity to the skin. These include prolonged sun exposure, pollution, free radicals from cigarette smoke, poor diet, stress, gravity, and obesity, as well as fat and bone loss, to name a few. Nevertheless, a proper skin care regimen and the appropriate products can improve the skin's overall tone, texture, and health and even reverse the signs of aging!
BEST SERUM: BEST EYE CREAM: Obagi ELASTiderm Eye Cream: Fine lines and wrinkles are no match for this lightweight, smooth formula that helps rejuvenate the skin around the eyes. $115.50
BEST MOISTURIZER: Obagi Hydrate and Hydrate Luxe: This ultra-rich facial cream with key peptides deeply hydrates and helps improve the appearance of fine lines, skin textures, firmness, and overall hydration. $51.50 / $59.20
SkinMedica TNS Advanced Serum: This formulated high concentration of natural growth factors blended with botanicals, marine extracts, and peptides. This rejuvenating skin treatment improves sagging skin and smoothes wrinkles and fine lines. $295
BEST OVERALL SKIN COMPLEX: ALASTIN Restorative Skin Complex:
BEST SUNSCREEN: Colorescience Total Protection Collection: Colorescience not only protects against UVA/UVB rays and pollution but with SPF of 50 and water/sweat resistance, it also defends the skin from blue (HEV) light and infrared radiation. Designed for all skin types and colors, it’s available as sheer skin tone perfectors, luminizers, powder brushes, sport sticks, color balms, and total body shields.
Can be used on the face, neck, and/or chest. It lifts and plumps skin, brightens dull skin, and moisturizes it. Plus, the powerful ingredients help maintain your results from procedures and protect you from future skin damage. $199
$39-$79
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Robbie McDaniel is a Aesthetic Nurse Specialist at McDonald Murrmann Center for Laser & Aesthetics As a registered nurse, she received specialized training in advanced injection techniques and creative facial rejuvenation. For more information or a consultation, visit Mmcwh360.com or call 901.322.7020.
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LIVING WELL
4 Summertime Skin Care Tips Summer brings sunshine and plenty of exciting opportunities to head outdoors for fun with family and friends. While those joyous moments make the season special, all that sun exposure can wreak havoc on the skin without the proper precautions. Whether you’re dining outdoors, going for a swim, sweating out a bike ride, or just spending a few moments soaking up some sun, it’s important to ensure you’re taking care of your body so you can enjoy those rays all season long.
Stay Hydrated As an important aspect of overall health, staying hydrated also helps maintain your skin’s water content. Be sure to drink plenty of water throughout the day, especially as temperatures rise and you spend more time outdoors. Another delicious way to avoid dehydration – leading to energy drain, in mild cases – is to eat fruits and vegetables with high water content. One example is watermelon, which is 92% water and can help restore fluids.
Prioritize Skin Protection Whether you’ll be in the sun for a few minutes or a few hours, it’s paramount to protect your skin by applying sunscreen. On days when the UV index is 3 or higher, the Centers for Disease Control and Prevention recommends applying a broad-spectrum sunscreen SPF 15 or higher. Another option is to wear light, loose clothing that covers as much of the skin as possible while staying comfortable in the heat.
Refresh Your Face As one of the parts of the body that sees the most sun exposure, your face is perhaps the most important area to care for during the sunnier months. An at-home, all-natural DIY facial offers a brightening, hydrating way to treat yourself. For a true glow-up from the comfort of your own home, try this quick and easy solution: Mix 2 tablespoons of Greek yogurt (to help exfoliate and purify) with 1 tablespoon of watermelon juice (for hydration). Apply the mask to your face and neck for 10 minutes, then rinse off and pat your skin dry. 16
Keep Your Whole Body in Mind While your face is likely to see a lot of sun, that shouldn’t mean neglecting the rest of your body. This gentle body scrub can give you that glow you’re looking for with a sweet, fruity scent. Here’s how to exfoliate and polish your skin: Combine 1 1/2 cups of white sugar, 1 teaspoon of lemon juice, and 1/4 cup of watermelon juice. If you’d like, add 1 teaspoon of microplaned watermelon rind zest and 1 tablespoon of olive oil. Store the scrub in an airtight container up to 1 week and, when you shower, gently rub a handful of scrub on your skin, then rinse thoroughly and pat dry. For more skin care solutions and other health and nutrition information, visit Watermelon.org.
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YOU BELONG HERE.
MEMPHIS FIT
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By Angelique Nihen Photo by Tindall Stephens
MEMPHIS FIT
KICKING UP HEALTHY EYES Dr. Osemelu “Ose” Aburime, 34, a glaucoma specialist and surgeon, recently moved to the Memphis area to practice at Eye Specialty Group.
A GOOD EYE
He’s recently started incorporating more weight and resistance training into his workout routine by going to the gym three times a week. Ose also makes time for stretching and yoga, noting that flexibility is important to prevent injury. Even though his workout routine has changed and varied over the years, he still makes time for his favorite sport.
Born in Nigeria, Ose came to the United States with his parents when he was 10-years-old. Always having a passion for soccer, Ose played in high school, recreationally, and on the club level.
“I still play soccer today, but just for fun. I usually kick the ball around a bit, and play a pickup game. I try to play on at least one co-ed team if my schedule permits,” Ose says.
He graduated from Morehouse School of Medicine and completed his ophthalmology residency at the Medical College of Georgia - Augusta University. When asked what inspired him to become a glaucoma surgeon he candidly said, “During my residency, I worked at the Veterans Administration Hospital and briefly at a medical prison. Although both of these places were vastly different they had one thing in common…the majority of the patients I saw had glaucoma in some capacity, and they had no idea about the cause.” He continued, “The majority of these patients didn’t have good health literacy and I found myself having to explain many aspects of the disease process to them. I realized I really enjoyed building relationships with these patients and that I could have an impact on their lives.” While glaucoma, a group of eye conditions that can cause blindness, can be a scary diagnosis, Ose says, “Glaucoma surgery has been advancing in the past few years and we have new tools to improve patient's quality of life and save their vision.” After completing his glaucoma fellowship at Ochsner Hospital in Louisiana, Ose worked in private practice in Atlanta for two years before moving to Memphis. While focusing on his career, his busy schedule left little time to focus on his personal health and fitness, but Ose chose to use his time wisely.
GOING AFTER GOALS The daily life of a surgeon is understandably hectic and demanding, but Ose learned early on the importance of staying fit and active. “I've always been active and can't remember a time when I wasn't either playing soccer or just outside running around. Being fit helps keep me physically strong but also mentally sharp, and helps alleviate stress.” To stay in shape, a typical day for him begins around 6 a.m. with a run around Cordova. He runs about five miles, four to five times a week. He says, “I enjoy running outside in the morning before the hustle and bustle of the day starts. Shelby Farms Park is also a great area where I love to run.”
MAKING ADVANCES As Ose continues to settle into the Memphis area and his career, he’s also focusing on achieving a fitness goal. “I have been trying to work myself up to running a six-minute mile or below,” says Ose. “The main challenge is just being consistent enough to build up the endurance and speed needed to do that.” While not everyone can accomplish running a six-minute mile, we have a feeling Ose will accomplish that goal one day soon. To make an appointment with Dr. Aburime, call 901.685.2200 or visit Eyespecialtygroup.com for more information.
KEEPING YOUR EYES HEALTHY Follow these helpful tips to keep your eyes as healthy as possible: • T ake the time for regular eye check-ups. Testing your vision is only part of the exam. Different diseases, such as glaucoma, diabetes, hypertension, and arthritis, can be discovered just by looking at your eyes. • E xcess sun exposure can put you at risk for eye cancer, cataracts, sunburn, and more. Choosing to wear sunglasses with UV protection is essential. • R egularly practice the 20-20-20 rule. According to DataReportal, the average American spends 7 hours and 4 minutes looking at a screen every day, which can cause eye strain, dryness, and even retinal damage. To prevent these and other issues, it’s recommended that for every 20 minutes spent looking at a screen, a person should look at something 20 feet away for 20 seconds. • Use artificial tears to keep your eyes lubricated. • I f you wear contacts, keep lenses clean and replace them as needed. Take a day to let your eyes breathe, and remove lenses before showering or swimming to prevent infection. • Y ou know your body best, and if something feels off with your eyes, schedule an appointment with your doctor.
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MEMPHIS FIT
22
By Colleen May Photo by Tindall Stephens
MEMPHIS FIT
Recovery from the Inside Out Fitness has been an integral part of Jeana Bond’s life for as long as she can remember. So, when the opportunity came to help launch a new wellness center in town, the 38-year-old wife and stepmom of three didn’t hesitate. Activate IV and Cryotherapy offers a range of services and recovery options designed to meet every client's individual needs. “We don’t have anything like this in Memphis − a one-stop-shop as I call it,” Jeana adds. With two other locations operating out of Cumming and Alpharetta, Georgia, this is the company's third location to land in the South. When not working her regular 9 to 5 job, Jeana will serve as the store’s owner and operator. Her goal is to get everyone in Memphis to try IV therapy at least once. IV Hydration Therapy utilizes an intravenous drip to fuel the body with essential vitamins, minerals, electrolytes, and amino acids. All IV drips are administered by a team of trained nurses and paramedics. For first-timers, Jeana recommends the Myers Cocktail Drip, which contains a blend of B vitamins, vitamin C, magnesium, calcium, and hydration fluids. “I tell people I can actually feel it going through my veins,” she says. “If you’re
doing certain vitamins, you can almost taste it on your tongue. Then, you get up, and you feel amazing.”
circulation throughout the body, helping you feel better and achieve faster muscle recovery.
As the name suggests, cryotherapy will also be a key service offered at the center. Clients can choose between a threeminute, whole-body session or a localized session. “In a single cryotherapy session, you can burn up to 700 calories in three minutes,” Jeana explains. “If you have any joint or muscular pain, it reduces inflammation, tightens your skin, [and reduces] the appearance of cellulite. It’s a natural detox.”
As a former college volleyball player, Jeana understands the importance of proper recovery, especially when it comes to injury treatment and prevention. She eventually plans on reaching out to high school booster clubs in the area to make her services more readily available to young athletes.
“If you’re doing certain vitamins, you can almost taste it on your tongue. Then, you get up, and you feel amazing.” Prices vary with every membership package, but monthly cryotherapy members can receive oxygen therapy and NormaTec Compression therapy free of charge. NormaTec utilizes three unique massage techniques to maximize
Jeana also recently received her cryoslimming certification and is ready to practice her new skills. The non-invasive fat loss treatment will use sub-zero temperatures on areas of the body to initiate apoptosis, or fat cell death, a naturally occurring process aided by the lymphatic system. Looking ahead, Jeana has her sights set on opening another location, preferably in the next year. But, until then, Jeana is fortunate to have hired a staff ready to take on the load with her. “They’re all eager and motivated and big advocates of what we’re doing in the store,” she adds. For more information on services and memberships at Activate IV and Cryotherapy, visit Stationhydration.com, or call 678.922.4161 to schedule your first appointment.
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MEMPHIS FIT
By Shlomit Ovadia Photo by Tindall Stephens
December 2021
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MEMPHIS FIT
LOSING IT ALL TO GAIN MORE WITHIN For one man, losing it all was the spark that ignited his passion for helping others get back on their feet. Meet Memphis native Corey Dunavant, 46, who in 2005 thought he “had it all”: marriage, house, car, six-pack, and business. However, after closing down his restaurant chains due to the 2009 recession, Corey suddenly noticed that he relied on prescription painkillers to cope with reality. What began in 2012 as a one-time stay snowballed into eight years in and out of treatment centers and sober living, resulting in homelessness, four overdoses, and waking up in the back of ambulances and jails. The day Corey found himself being beaten nearly to death in an abandoned house was the day he decided to surrender and seek help, phoning 911. “I’ll never forget when I heard those sirens. I broke down and started crying.” Corey was taken to a hospital in Nashville, where he stayed for two weeks while his body recuperated. He was then admitted to JACOA Treatment Center in Jackson and eventually moved to Serenity Recovery in Memphis, where he met Scott Jacobson. Scott works for SOR, State Opioid Response, a state-run, government-funded
organization that helps anyone struggling with addiction who lacks the resources to seek treatment. Through SOR, Corey landed managerial work at a nearby Italian deli called Lucchesi’s, which was a critical moment as Corey had not held a job in more than five years. “I had a bed to sleep in, food to eat... I started to have a little bit of hope like maybe I can.” From there, miracles began trickling in. Over the next 15 months, friends and men who Corey’s always admired began re-entering his life. From this rekindled network of mentors, Corey discovered YogaFit, which offers a recovery and addiction yoga program. “Especially with men, we tend to think as long as we can get our bodies right, we’ll be good…but there are plenty of dudes walking around in great shape who are absolutely miserable inside.” Corey has realized through 12-step meetings the true power that lies in men emotionally supporting other men. As a result, in December 2021, at 252 pounds, he took the plunge to invest in his wellness. After working with a doctor to safely come off his medications, Corey began by simply stretching in the mornings and doing situps. He then started frequenting
HOTWORX − an infrared fitness studio containing individual exercise pods, each room equipped with screens displaying pre-recorded instructions. Corey is still blown away by it all and places importance on surrounding yourself with inspirational people from whom you can gain knowledge, wisdom, and strength. Through recovery, Corey has found his lane. He is currently enrolled in NASM’s online nutrition certification course, after which he will complete their personal trainer certification. The intermittent faster begins his days at 4:30 a.m. with meditation, yoga, and weight-lifting, opting for bulletproof coffee and Xendurance’s collagen and greens supplement after. His keto diet incorporates a variety of vegetables and grass-fed organic lean meats. Corey sustains a great relationship with his family and says it is one of his biggest blessings today. “If you can survive anything, you get the privilege of spending the rest of your life helping people.” If you or someone you know suffers from addiction, call SAMHSA at 1.800.662.HELP or visit SAMHSA.gov.
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MEMPHIS FIT
By Lucy Modzelewski Photo by Tindall Stephens
“It’s fun to try new things and find that childlike energy and excitement that can be lost in the minutia of day-to-day adult routines.”
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MEMPHIS FIT
Rising to the challenge with
Dr. Zoe Harrison
Since she was a child, Dr. Zoe Harrison, 26, has always loved a challenge − she walked before turning one and read at a fourthgrade level when she entered elementary school. So naturally, she decided to pursue the highest level of academia and get her Ph.D. in biomedical engineering. On top of her academic responsibilities, Zoe is committed to prioritizing her fitness journey, spending seven days a week breaking a sweat in the gym or one of her many fitness classes.
Higher education, higher pressure After Zoe completed her bachelor’s degree in biomedical engineering, she realized she had a passion for laboratory research and wasn’t ready to give that up for a full-time corporate job just yet. She decided to pursue her master’s at the University of Memphis, where she eventually completed the highest level of education in her field and got her Ph.D. Her research covered chemical modification of biomaterials, such as wound dressings and titanium implants, for infection prevention and the development and testing of non-antibiotic methods to prevent and treat infection. The complex nature of her research meant Zoe juggled full-time classes and full-time lab work, even spending time on the weekends performing bacterial studies or culturing cells. As a result, she often put in more than 40 hours a week, especially since she was determined to finish the program in less than five years, which is the standard path for those pursuing their Ph.D. in that field.
Finding fitness beats stress So, how does working out fit into this packed schedule? Prioritizing her fitness journey has helped Zoe more effectively manage the stress of her academic career. As an undergraduate, she didn’t focus on staying active, and her mental health suffered as a result. However, once she began her master’s program, she knew she had to take control and take proactive measures to ensure her mental health stayed intact under the pressure of higherlevel academic pursuits. In the fall of 2018, Zoe’s academic and fitness journey began. She started going to the gym every morning before school and had a workout routine that involved basic cardio and weightlifting. She grew to love starting her day with movement and found that it was essential to her success in her education. “I’ve always loved the creative problemsolving aspect of my field,” she explains. “So often, something will go wrong in the lab or with a certain test that is completely out of your control. While I enjoy these challenges, it is nice waking up in the morning and completely controlling how I want my workout to look and how I choose to move my body that day.”
Mixing it up makes a difference Since beginning her fitness journey and discovering a true passion for exercise, Zoe has found that mixing it up makes all the difference. From hot yoga to kickboxing to weightlifting to biking to running her first half marathon in 2021, Zoe’s a jack of all trades in fitness.
“I feel like I thrive the most when challenged and out of my comfort zone, which is how I’ve found myself with lots of variety in my fitness routine,” she says. “It’s fun to try new things and find that childlike energy and excitement that can be lost in the minutia of day-to-day adult routines.” Her current workout routine usually starts with weightlifting in the morning, focusing on functional strength training, followed by cardio. In the afternoon, she will typically attend a class at Hot Yoga Plus or go for a long walk.
The challenge continues Zoe defended her dissertation in June and is officially Zoe Harrison, Ph.D. She recently accepted a job offer at a local medical device company, formally marking the beginning of her transition from academic to corporate America. She’s committed to continuing to make time for her fitness goals and notes how crucial it is to remain mentally focused during such a transitional time. She’s also not done pushing the boundaries with her athletic goals. When asked about new fitness challenges she’s looking forward to, Zoe shares her exciting progress in the Hot Yoga Plus handstand class and her desire to run another half marathon someday. Being active in the local fitness community, she knows she won’t have to look very far for her next challenge. “The Memphis fitness community is amazing and constantly growing, so there will always be fun new classes popping up for me to try.” 27
LIFEST YLE
By Shlomit Ovadia Photo by Sam Sikes
We can all agree that healthy living begins at home. Yet, one man's vision invites people to view it as something fostered and elevated by the community. Meet Israeli native Yehuda Netanel, founder of The Lake District, the latest MidSouth community venture centered on wellness and beautification. As a child of Holocaust survivors, Netanel finds meaning in giving back to the community. In 2007, he founded Wings of Rescue, a nonprofit organization that rescues dogs and cats from high-kill shelters via airlift in large-scale transports and re-homes them. A pilot, Netanel has personally flown over 4,000 dogs and cats, in addition to the MidSouth-specific Valentine's Day rescue mission dubbed Love is in the Air. An architect and developer by trade with 45 years of experience in the field and over 70 projects under his belt, Yehuda wanted to combine his passions to create a forward-thinking concept that changes people's relationship with wellness. After purchasing the old Belz outlet mall and negotiating for more land, Yehuda began his 10-year journey of building The Lake District in Lakeland, a quality neighborhood brand that promotes a healthy lifestyle on multiple levels. The entire design is woven with different elements of wellness and is currently the largest project in Shelby County. The 178-acre mixed-use community surrounds a resplendent 10-acre lake and multiple waterways. In addition, the urban village is enhanced with 17 acres of natural park, all connected by walking and running trails that encourage natural movement and neighborhood interaction.
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Public spaces have been given special attention, using intelligent design, inspiring home architecture, and other elegant features that distinctively imprint the region.
LIFEST YLE
Community: the Path to Better Health "For me, wellness is not necessarily being able to run a marathon, nor is it limited to aesthetics. It's also good architecture embedded into good landscape and branding.” The Lake District is an amalgamation of all things health-forward and features several wellness spots, including a juice bar, fine foods market, Cryotherapy, IV spa, yoga studio, and fitness centers such as CycleBar and Stretch Lab. The Lake District is inviting other quality wellness-related businesses to join their next success story. The Lake's artful residences are inspiring and soon will be open for viewing, rent, and purchase. Their collections of single-family homes, townhomes, and apartments are rendered in upscale designs, including classical, farmhouse, and French, among others, to create a diverse yet unified palette of aesthetic cohesion. Streets are named after different lakes around the world. "There is even a Lake Kinneret, which is the Hebrew name for the Sea Of Galilee," Yehuda tells me with a chuckle, an ode to his homeland.
Yehuda has taken advantage of time delays to add additional details and complexity to the Lake District's appeal. For example, the team recently brought in 75 different types of trees, qualifying them as a level 2 Arboretum. Yehuda hopes the landscape and amenities of the community become wellness magnets for families and singles alike, serving as inspirational fodder for healthy living. The area also will feature a beautiful hotel facing the lake, lined with premier restaurants such as Villa Castrioti and Hokkaido. In addition, he envisions a classic events venue fitting into the north of the lake's backdrop, replete with a wedding gondola. Recently, Yehuda organized an airlift of community-donated medical supplies to Ukraine, using The Lake District as a staging area to collect and organize six FedEx pallets. "For me, wellness is a state of mind that comes with thinking positively and trying to find these messages in many parts of life.” For more information, visit Thelakedistrict.us.
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LIFEST YLE
By Lucy Modzelewski Photo by Ashley Lang Events
Enjoy summer’s hottest trend with Bluff City Picnics Luxury, Instagrammable picnics are gearing up to be the summer's hottest trend. Popularized thanks to the pandemic and a need for social distancing, these stylish outdoor events have proven that they have staying power. Memphis alone boasts more than ten luxury picnic companies, including Bluff City Picnics.
“Being able to outsource to people who specialize in those areas allows us to amp up what our picnics can offer,” says Mallory.
An offshoot of the popular event planning company Ashley Lang Events, Bluff City Picnics offers a comfortable yet elegant way to gather with loved ones, friends, or family in a way that takes the stress off your plate. Co-founder and creative director Mallory Lester, 37, explains how Bluff City Picnics was born and how they’re setting themselves apart from their competitors in the high-end picnic space.
So, how does setting up a picnic with Bluff City Picnics work? On their website, you get to build your own picnic design, choosing from various luscious florals, stunning tableware and glassware, and your table design. They even offer personalized add-ons like custom-painted bottles, photography, a bounce house set up, and more. And if you aren’t sure where to start, the website offers hand-drawn suggestions for designing your table based on your guests' and personal preferences.
While Mallory and her business partner have their hands full with planning weddings and big events, taking on Bluff City Picnics was a no-brainer. “We brought picnics on because we produce such huge weddings that sometimes we miss doing smaller, more intimate events,” Mallory explains. “It’s nice getting to spend time on little details and having such a contrast to what we do every day.”
Bluff City Picnics is definitely one to watch in the luxury picnic space. Check out their website at Ashleylangevents.com/picnics. Follow along on their journey and stay tuned for an exciting giveaway coming soon on Instagram @bluffcitypicnics.
Mallory founded Ashley Lang Events with her best friend, Jordan Scarleski, in 2017. What started as a side hustle grew into a successful full-time career. They were featured in The Knot’s Best of Weddings 2021 and received a couples choice award from Wedding Wire just two years after their business began. The duo has planned and executed countless weddings and parties over the last five years. Ashley Lang Events expanded its services to include Bluff City Picnics when they purchased the business from a bridal client who founded it during the pandemic. “We wanted to keep the same brand but make it a more high-end, elevated experience,” Mallory explains. Bluff City Picnics relaunched under Mallory and Jordan’s expert eyes in March 2022, and they have already made it their mission to set themselves apart from their competitors. Thanks to their connections with many established vendors in Memphis, they can take personalized picnics to the next level with select caterers, florists, photographers − you name it. 30
Jordan Scarleski (left) and Mallory Lester (right)
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FOOD+NUTRITION
10 Tips to Recognize Ripe Fruits Keeping fresh fruit around the house provides a healthier alternative when your sweet tooth comes calling. Understanding how and when to buy at the peak of ripeness (or just before, in some cases) can help you avoid food waste while keeping your doctor happy. Consider these simple tips for recognizing ripe fruits: STRAWBERRIES: Check the area at the top of the berry near the stem and leaves. A ripe strawberry is fully red; green or white near the top means the fruit is underripe. WATERMELON: The “field spot,” or the area where the melon sat on the ground, should be yellow, and a tap on the rind should produce a hollow sound. BLUEBERRIES: Similar to cherries, color should deepen to dark blue. A reddish or pink color may be visible in unripe berries.
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BLACKBERRIES: Look for a smooth texture without any red appearance. Because blackberries don’t ripen after being picked, they tend to spoil quickly.
PINEAPPLE: Smell is again an important factor for pineapple – a sweet scent shows it’s ready, but a vinegary one likely means it’s overripe.
CANTALOUPE: You should detect a sweet smell, and the melon should feel heavy upon lifting.
CHERRIES: Flesh should appear dark with a crimson color and feel firm.
PEACHES: A sweet, fragrant odor should be apparent. Skin should feel tender but not soft.
RASPBERRIES: Generally follow the same rules as blackberries. Best eaten within a couple days of purchase, a bright red color represents ripe berries.
BANANAS: A ripe banana features a peel lightly spotted without significant bruising. Your best bet may be to purchase bananas still slightly green and allow them to ripen at home.
Find more food tips, tricks, recipes and videos at Culinary.net.
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FOOD+NUTRITION
p izza
By Emilee Hudsmith McKinney
VEGGIE TUSCAN
This summer pizza is loaded with hearty veggies, homemade dough, and full of flavor! It is best enjoyed outside with friends and family. Prep Time: 30 minutes | Cook time: 10-12 minutes
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Pizza dough:
Topping:
q 2 ½ cups all-purpose flour
q 2 tablespoons balsamic glaze
q ½ teaspoon salt
q C hicken seasoning
q 2 teaspoons baking powder
q 1 bell pepper
q 2 teaspoons Greek seasoning
q 1 zucchini
q 2 teaspoons avocado oil
q 1 Roma tomato
q ¾ cup water
q ¾ cup mozzarella cheese
q ½ red onion
Directions: The dough is super simple and quick to make. Add in all dry ingredients and olive oil. Slowly add in the water; I add in 1/4th at a time. Knead the dough on a floured surface. If the dough is too dry, add more water. If the dough is sticky, add more flour. Roll out the pizza crust until it is your desired thickness. Chop all veggies. Throw the veggies in a skillet and sauté in 1 tsp. chicken seasoning, and 1 tsp. oil for 2-3 min over medium heat. Once veggies are sautéed, assemble the pizza. Assemble by drizzling about a tablespoon of balsamic glaze, a sprinkle of cheese, veggies, and a little more cheese, and place in the oven at 400F for 10-12 min. Once the pizza is done, drizzle about 2-3 tablespoons of balsamic on top. Enjoy! Note: We made a lot to freeze, so I did not put the cream cheese and cheese in it until it is reheated and are ready to eat!
Emilee Hudsmith McKinney is a recipe developer, workout enthusiast, and creator of Take Off For Good seasonings and the Take Off app (found on the Apple and Google Play store). To learn more, visit @takeoffforgood on Instagram, Takeoffforgood.com, or download the Take Off app.
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FOOD+NUTRITION By Mary Alexander Satterfield
MY GO-TO EASY & HEALTHY LUNCH Prep Time: 20 minutes | Makes 2 Servings
Ingredients: q 1 /2 cup quinoa, measured uncooked q 1 /4 cup cherry tomatoes, diced q 1 /4 cup cucumber, diced q S unflower seeds, for garnish q G oat cheese, for garnish q 1 /2 cup spinach, chopped q O live oil, drizzled to your liking q B alsamic vinegar, drizzled to your liking q S alt, to taste q P epper, to taste Directions: Prepare the quinoa according to the package instructions. In a bowl, add chopped spinach as your base and top with cooked quinoa. Top with goat cheese and toss to combine. The warm quinoa should melt the cheese a bit, and mixing it will give you a little taste of goat cheese with every bite! Add your toppings! (diced tomatoes, diced cucumbers, and sunflower seeds) Drizzle with olive oil and balsamic vinegar. Season with salt and pepper. Dig in and enjoy!
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Mary Alexander Satterfield is a Memphis-based recipe developer and content creator. She runs a food blog called @the_hungry_hooker inspired by her maiden name Hooker. MA takes recipes you love and lightens them up with clean ingredients giving them a healthy twist. Learn more at Hungryhooker.com and follow on Instagram @the_hungry_hooker.
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FOOD+NUTRITION By Cara Greenstein
Grilled Apricot
Skewers
Prep Time: 15 minutes | Makes 12 servings
Grilled to reveal natural sweetness, these apricots uncover the pure taste of summer and are beautifully bold to the bite alongside charcuterie and fresh mozzarella for a crowdpleasing appetizer. Prefer to forego the skewer? Instead, serve the grilled stone fruit over a bed of arugula with pieces of prosciutto, burrata instead of mozzarella, and a drizzle of basil pesto. Ingredients: q 6 slices prosciutto, sliced in half q 4 ounces fresh mozzarella, cubed q 3 fresh apricots q 1 tablespoon olive oil q 4 -6 leaves of fresh basil, torn q A ged balsamic vinegar q F laky sea salt Heat a griddle, or cast iron skillet, over a hot grill. Cut apricots in half and remove pits. Brush cut sides with olive oil. Grill for about two minutes on the cut side until seared. Remove from the heat and allow to cool, chilling in the refrigerator if you prefer. Halve the apricots once more and skewer them with a piece of mozzarella, prosciutto, and basil. Drizzle with aged balsamic and sprinkle with sea salt.
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Cara Greenstein celebrates intentional and exceptional cuisine in her award-winning food and lifestyle blog, Caramelized, which offers recipes and restaurant reviews, food-focused travel itineraries, and endless tablescape tips. Follow @cara_melized on Instagram for daily inspiration and bookmark her recipes at Caramelizedblog.com.
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FOOD+NUTRITION
Falafel Burgers with Cucumber Sauce For a unique twist on the classic backyard burger, prepare these fresh Falafel Burgers with Cucumber Sauce that provide a plantbased way to emphasize nutrition at the center of your plate. As a trendy way to rethink summer cooking, this familyfriendly recipe keeps flavor top of mind while adding plants to the menu. Cucumber Sauce:
Falafel Patties:
q 2 medium cucumbers, peeled and coarsely grated q 2 cups plain full-fat Greek yogurt q 1 /4 cup fresh lemon juice q 2 tablespoons olive oil q 2 small cloves garlic, minced q 2 teaspoons dried dill q 1 teaspoon kosher salt q 2 -3 tablespoons water
q 2 cans (15 ounces each) chickpeas, rinsed, drained and patted dry q 1 /4 cup sesame seeds q 1 large carrot, peeled and sliced q 1 red onion, halved and sliced q 1 cup loosely packed cilantro q 6 cloves garlic, peeled q 1 jalapeno, sliced q 3 /4 cup chickpea flour
To make cucumber sauce: Place grated cucumber in clean dish towel. Roll dish towel around cucumber and squeeze to remove excess liquid.
To make falafel patties: In food processor, cover and process chickpeas and sesame seeds until mixture is finely chopped. Transfer to bowl.
In bowl, mix cucumber, yogurt, lemon juice, oil, garlic, dill and salt. Stir in 2 tablespoons water, adding more as needed until mixture is smooth and creamy. Cover and chill.
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Recipe by Aramark
4 teaspoons ground coriander 4 teaspoons ground cumin 2 teaspoons kosher salt 1 teaspoon ground black pepper 6 tablespoons grapeseed or vegetable oil q 4 buns q l ettuce (optional) q t omato (optional) q q q q q
In food processor, cover and process carrot, onion, cilantro, garlic and jalapeno until finely chopped. Add vegetable mixture to chickpea mixture. Add flour, coriander, cumin, salt and black pepper; mix well. Heat oven to 375 F. Line baking sheet with parchment paper. Shape chickpea mixture into four patties. In skillet over medium heat, heat oil. Cook patties 3 minutes, or until golden brown on bottoms. Turn over and cook 3 minutes. Drain on paper towels. Transfer patties to baking sheet. Bake 20 minutes. Let patties cool 15 minutes. Place patties on buns and top with lettuce and tomato, if desired. Drizzle with cucumber sauce.
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FOOD+NUTRITION
Mediterranean Platter If lunchtime or snacking in the sunshine calls for a lighter dish, this Mediterranean Platter offers an opportunity for stylish expression that can be prepared ahead of time. As a simple snack that encourages people to gather and socialize, it’s a perfect summer spread that combines veggies, hummus, cheese and pita bread. Ingredients: q 1 /2 lemon, thinly sliced q 3 /4 teaspoon kosher salt, divided q 1 /4 teaspoon sugar q 3 3/4 teaspoons extra-virgin olive oil, divided q 1 cup diced tomato q 1 cup diced English cucumber q 1 tablespoon diced dill pickle q 2 tablespoons sliced green onion q 2 tablespoons fresh flat-leaf parsley leaves, chopped q 1 1/2 teaspoons red wine vinegar q 1 /8 teaspoon ground black pepper q 1 pound fresh asparagus, trimmed q 3 cups hummus q 1 /2 cup crumbled feta cheese q 1 1/4 cups pitted mixed olives q 6 pita breads, warmed and quartered
Directions: In bowl, mix lemon, 1/4 teaspoon salt and sugar. Cover and chill 2-6 hours. Dice lemon. Mix diced lemon and 1/4 teaspoon olive oil. Cover and chill. Mix diced lemon, tomato, cucumber, pickle, green onion, parsley, vinegar, 1 1/2 teaspoons olive oil and 1/4 teaspoon salt. Cover and chill. 42
Lightly oil grill rack and heat grill to medium. Mix pepper, asparagus, remaining oil and remaining salt. Grill asparagus 2 minutes, or until tendercrisp. Let cool. Cover and chill. Set large serving platter on work surface. Place hummus and tomato salad in small bowls.
To assemble, place larger items on platter then arrange smaller items around them. Group pita in several small stacks next to bowls. Arrange feta and olives in remaining space.
Recipe by Aramark
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IT’S TIME FOR A BETTER QUALITY OF LIFE. REACH OUT TODAY FOR A CONSULTATION AND LET US SET YOU ON A PATH TO LIFE-CHANGING RESULTS.
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Germantown • East Memphis • Bartlett • B E L L A N O D E N T A L . C O M 43
COACH’S CORNER By Dale Sanford, Performance Coach
Five Truths From An Endurance Coach I’ve been doing this for a while now, making it lucky 13 in 2022, and I have loved every minute of it. But it is always a challenge to educate people on exactly what we do as endurance (slash fitness, slash sports performance) coaches. If I had a dime for every time I heard, "I didn't know you guys did that," I could stop coaching now and head to the lake tomorrow. But we take full responsibility for this confusion, so we aim to clear it up! There are many misconceptions about what we do, who we work with, and how we can benefit people from all walks of life. So here are the top five things we (and every other coach out there) want you to know:
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Yes, we can help with that
Yes, you are an athlete
That's not just a textbook sales pitch. If your goals fall in the realm of athletic (see point 2) improvement, a good coach can create a training system for you. We call it a training system because a training program alone does not always do the trick. And your training may or may not be the thing standing in your way. A good coach will look at every angle while formulating the plan that takes you from A to B. And that plan may change along the way. But a coach will be there every step of your journey. We have several athletes who only train to increase their quality of life and "age gracefully." Some train competitively within themselves, and then some are highly competitive individuals. So wherever you fall in, a good coach can help.
Many people think they can't benefit from a coach because they don't consider themselves an athlete. If you do any activity (in our case, swim, bike, run, or multisport) more than occasionally, you are an athlete. You don't have to be competitive to have a coach. You just have to have the desire and commitment to be the best version of yourself you can be.
Yes, you are good enough We often hear, "I didn't think I was [good, fast, strong, etc.] enough to work with a coach." I'm floored every time I hear this! The fact is, the less experience you have, the FASTER you will improve with the help of a coach. You've had less overall training and less time to develop bad habits, and you generally have an open and realistic mindset regarding long-term and shortterm goals. I say bring on the greenhorns!
Dale Sanford is the co-founder of BPC Performance, Inc. and has been coaching endurance athletes all over the world since 2009. From first-timers to world championship competitors and everything in between. Dale is also BPC’s bike fit and movement specialist. He is an avid triathlete himself, earning USA Triathlon All-American honors and qualifying for the Ironman 70.3 World Championships. You can catch up with Dale @bpcperformance, bpcperformance.com, or listen to the Coaches on Couches Podcast.
COACH’S CORNER
No, you are not too far gone
Yes, you CAN do that
If you are reading this from the couch, because that's where you've been for a while, there is no time like the present! A good coach isn't going to throw you right into an incredibly demanding training program. Everything will be progressed based on realistic goals and your improvement along the way. A coach puts their reputation on the line with every person they take on, so you can be sure they will do everything in their power to help you succeed!
Many people avoid setting big goals not because they are scared to fail but because the thought of preparing for something like an ironman, a century ride, or a marathon is overwhelming. No idea where to start? How long to prepare? What gear do you need? A coach will save you the hassle, time, and anxiety of the whole process. We are there to guide you and answer any questions along the way. So you can stop wasting training and family time searching the web for plans and answers that other so-called coaches have posted.
BONUS: No, you are not too busy Many folks think they can't benefit from a coach because they are "too busy" for a structured training plan. I've got news for you; we work with many extremely busy people with hectic schedules (nutty hours, international travel, kids' games, oh my!) and have yet to find one we couldn't work the training around. That is 80% of the benefit of a coach - working quality training around your busy life. All it takes is extra communication between you and your coach, and it's smooth sailing.
As Always, TRUST YOUR TRAINING
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WEEKEND WARRIOR Photo by Tindall Stephens
Roshun Austin,
Cycling and Running
50; President/CEO at The Works, Inc.; Volunteer Asst. Secretary for Methodist Healthcare Foundation; Treasurer for Memphis Fourth Estate (Daily Memphian); Memphis River Parks Partnership; Memphis Black Arts Alliance; Urban Land Institute (ULI) Memphis Chapter-Management Committee; RegionSmart
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MY SPORTS: I have a hectic life, and being outdoors on a bike means freedom from daily worries and stresses.
BUCKET LIST: I want to become a confident swimmer so I can complete a triathlon by the time I’m 55.
UP NEXT: Stars and Stripes 5K in July and the Big Dam River Ride in Little Rock in September
FAVORITE FITNESS ACCOMPLISHMENT: I finished my first 5K a month after saying I’d never run! I have now run three or four 5Ks and beat my time in each race. RECENT RACES: M-Town Series. Harbortown 5K. MY GROUP: Victory Bicycle Summer Training Group 2022 and Major Taylor Memphis. I also participate in the South Memphis Glide Rides with the team at work and our neighbors. FAVORITE JAMS: It changes, but right now, it’s Imagine That by local artist Talibah Safiya.
GO-TO GEAR: Apple Watch MOST MEMORABLE FITNESS EVENT: Participating in a bike study tour in the Netherlands one month after learning to ride a bike for the first time.
BEST EATS: I prefer locally-owned restaurants - not chains. I like good food and will give anything a try.
DREAM DINNER COMPANY: I’d have dinner with Prince, who is my favorite artist. I think he was a master artist and pretty cerebral, so it’d make for an interesting conversation.
INSPIRATION: I’ve watched too many friends, family, and neighbors die young or live with poor quality of life because of diet-related illnesses and/or physical inactivity. My dad and sister passed away at 55 yrs and 40 yrs, respectively. They suffered from auto-immune disorders. I want to live the best and fullest life for myself and my daughter, given that I don’t know when it will end. I also want to be an example for the vulnerable populations I serve, who too often die too young. 46
QUOTE: “And a second like unto it is this, Thou shalt love thy neighbor as thyself. ” - Matthew 22:39
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Everything is already alright with Judge Carolyn Watkins in City Court Div. 1. Overwhelmingly recommended by her attorney colleagues, in April 2021 Mayor Jim Strickland appointed Judge Watkins to replace her friend the late Judge Teresa Jones. As a Memphis driver, you are highly likely to interact with the city courts at some time or another. That’s why you should care about the judges. City Court Div. 1 is running respectfully, efficiently and smoothly. There’s no reason to change judges, especially if someone is only running because they want another job. Experience is more than just a name.
This one is an easy choice. Vote to Keep Judge Carolyn Watkins in City Court Div. 1 because It’s Already Alright...“All Rise.” EARLY VOTING BEGINS:
July 15, 2022 ELECTION DAY:
August 4, 2022 keepjudgewatkins.com Paid for by Friends to Keep Judge Carolyn Watkins, Diana Taylor Walls Treasurer
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WEEKEND WARRIOR Photo by Tindall Stephens
Lynn Greer, Cyclist 57; Operations Manager at Victory Bicycle Studio
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I CYCLING: I love that cycling can be so many things, from racing to commuting. BUCKET LIST: I want to go back to Italy to ride. UP NEXT: Big Dam Bridge Ride in Little Rock, AR − 100 miles.
FAVE FITNESS ACCOMPLISHMENT: Riding three Consecutive days (124 miles) in the Catskills. MY GROUP: I’m currently coaching for the Victory Summer Group Ride! INSPIRATION TO BE FIT: Every time I get on the bike, I want to improve.
GO-TO GEAR: I think wider tires have significantly impacted the sport. The extra comfort and stability have been a game-changer.
ON MY NIGHTSTAND: Ninth Street Women by Mary Gabriel
MOST MEMORABLE FITNESS EVENT: Definitely the first time I rode El Tour De Tuscon. It was 113 miles, and I had never ridden with 3,000 people.
BEST EATS: I love Ecco on Overton Park's mushroom pasta, and the pastry at Hustle & Dough is fantastic!
DREAM DINNER COMPANY: I would like to have dinner with Patti Smith. I want to thank her for all the art, music, and inspiration she has given me. PET PEEVE: I hate it when other cyclists don’t wave back.
FAVORITE INDULGENCE: Chocolate chip cookies!
SPEED BUMPS: I have had to come over some pretty bad crashes. I have broken my spine, pelvis, wrist, and ribs. I also had a quick bout of cancer two years ago, which has changed things, but I’m still riding! 48
5245 Poplar Ave
1710 Union Ave
OUTDOORSINC.COM
happiness community
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Reconnect with You in 2022 1801 EXETER RD GERMANTOWN, TN (901) 757-7370 GACFITNESS.ORG
Photo By: Bernardo Salce
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901-252-3670 | focalpointcrosstown.com | Inside Crosstown Concourse A SOUTHERN COLLEGE OF OPTOMETRY CLINICAL FACILITY
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TRAINER SPOTLIG HT Photo by Tindall Stephens
TYLER PARK 29, Trainer at F45 Germantown
FAVORITE SNACK I don’t really snack, but if I do, it's chocolate chip cookies!
ONE FOOD I CAN’T LIVE WITHOUT Chocolate
ALWAYS IN MY GYM BAG I use a red, collapsible funnel for supplements. The supplements change, but the funnel always stays.
MY FITNESS IDOL Olympian - Sydney McLaughlin, Friend Joe Hayes (ELDOA Boston)
MY DREAM WORKOUT PARTNER Gigi Hadid
MY DIET It’s usually pretty clean. I wouldn’t say it follows anything specific, but I typically stick to having a meat as my focus with a simple vegetable or fruit as a side, maybe with some rice. I like supporting local sources, and I usually cook for myself. It’s not an intentional intermittent fast, but I try to eat when I’m hungry instead of having designated meal times.
MY WORKOUT I do a 45-minute HIIT-style workout at F45 Germantown, usually at 8:30 or 9:30 a.m. I walk my dog early in the afternoon for about 20-30 minutes, depending on her attention level, but usually about 1.25 miles. She is a pitbull/Rhodesian ridgeback mix, so her resistance level is high. If I feel good enough for an accessory lift, I go to ATC fitness around 2 p.m., depending on my availability.
FITNESS GOAL FOR THIS YEAR I want to increase flexibility through my hip flexors.
BIGGEST FITNESS MYTH Cardio is bad for muscle building.
BIGGEST NUTRITION MYTH Carbs are the enemy.
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SETBACKS I was cut from an AAU basketball team in the 7th grade. I played for a different, lower-tiered team and learned a lot from that coach. It helped me realize that I get more out of things when I do them because I enjoy the activity instead of trying to do something for status.
MY MOTIVATION I want to be a little bit healthier with every birthday.
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.
SATURDAYS ON THE TOWN SQUARE APRIL–OCTOBER from 8 AM–1 PM
It’s a place to shop. It’s a place to gather. But more importantly, it’s a rare chance to experience the rich simplicity of a Mississippi small town.
It’s truly a fresh, local experience.
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FOOD
Cash Bike Prizes 2022
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.
AUGUST 27, 2022 | 8 AM 1/2 Mile Swim, 18 Mile Bike, 4 Mile Run Sardis Lake | Sardis, MS $150 fastest biker female, male, relays
6641 Poplar Ave Suite #106 Germantown
901.552.5604
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
REGISTER AT: runsignup.com Dr. Thomas Ratliff WITH
7844 Farmington blvd Germantown • 901.340.1837
Dr. Jeremy Jessop DC
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BETTER THAN EVER 24 NO PROCESSING FEES
HOURS A DAY
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15
PER MONTH
AT C F I T N E S S .C O M
