Memphis Health+Fitness Magazine March 2024

At Regional One Health Cancer Care, the same physicians who help establish national standards for treatment and innovation also provide personalized treatment directly to patients. Our expert medical and surgical oncologists can deliver the comprehensive care Mid-South patients need to live full, healthy lives.

Dr. Muhammad Hamid, Dr. Swapna Thota and Dr. Noura Elsedawy are part of an exceptional team of hematologists. Ask your primary care provider for a referral to access elite cancer expertise right here in Memphis.

Sports injuries knocking you off your game?

Campbell Clinic is the go-to orthopaedic provider for athletes of all ages and skill levels. When you’re hurt, we’re the team that will get you back to your best.

Our sports medicine specialists create personalized treatment plans for a wide range of conditions, including:

• ACL, LCL, and PCL injuries

• Sprains and strains

• Shoulder dislocation and separation

• Knee spurs

• Hip arthritis, pain, and tears

• Biceps tendon rupture

• Runner’s knee

• Tennis/golf elbow

And more

Walk-ins welcome – days, nights, and on the weekend. Injuries can happen at any time. That’s why Campbell Clinic offers walk-in and after-hours care services at nine convenient locations. No appointment needed!

Scan here to find a location.

Commit to be fit

“Voted

“Voted

Neurotoxins

Dermal Fillers

Radio Frequency Microneedling (SkinPen, Morpheus8)

Dermaplane

Chemical Peels

Hydrating Oxygen Facials

Micropigmentation (Brows, Eyeliner, Lip Blush and Lip Neutralization)

PRP

Laser Hair Removal Age, Sunspot and Vein Removal

HAPPY PLACE : the court

Kelly | 41 - wrist injury | Dominating her matches every week.

Enjoy more moments in your happy place.

ORTHOSOUTH.ORG

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For three generations, the Rices have handled divorce and family law matters in Memphis and across Tennessee. Their co-authored book, “The Complete Guide to Divorce Practice,” published by the American Bar Association, is recognized across the country as the national standard. After rigorous examination, contested case reviews, and recommendations from judges and fellow attorneys, both of the Rices are Board Certified in Family Law by the National Board of Trial Advocacy.

Rice Law

The Rices bring over 75 years of experience combined with up-to-date technology, including 128 bit encryption of client information and communication. Rice Law handles your family law matter with depth of experience including a team of nationally recognized attorneys and Advanced Certified Paralegals. Rice Law’s Tennessee Supreme Court Rule 31 listed mediators provide valuable insight into resolving your matter quickly.

Whether you find yourself dealing with divorce, mediation, custody, child support, domestic violence or any other matter involving family law,

Shlomit

Zoe Harrison

Dallas Meador

Amanda Tompkins

Graphic Design

Brian Williams

Digital Designer

Jeremy Crooks

Social

Photographers Tindall

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Amy Goode | Publisher

Amy is passionate about growing the health and fitness community, as she’s done for the last 27 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.

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.

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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D’Angelo Connell | Photographer

Photography is more than taking pictures, it is literally my life. My unique perspective, honed through years of observing the world around me, translates into captivating images that capture the essence of my subjects. With a blend of determination, creativity, and a touch of risk-taking, my goal is leave an indelible mark on the art of photography.

Zoe Harrison | Contributing Writer

Zoe is a biomedical engineer with a focus in medical writing, and has authored a number of publications in scientific journals. She is a native Memphian and is a passionate runner, yogi, and weightlifter. In her free time, she enjoys cooking and playing with her golden doodle, Sully.

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.

Shlomit Ovadia | Contributing Writer

Shlomit Ovadia is a Content Strategist for a Colorado-based nonprofit, where she currently lives and enjoys all the outdoors lifestyle has to offer. In addition to her freelance work in writing and editing, Shlomit’s poetry and creative pieces have been published in various literary journals including Grande Dame Literary and Sad Girls Club Literary Blog.

Amanda Tompkins | Contributing Writer

Amanda Tompkins is a freelance writer living life part time above the arctic circle. She works as a remote village optometrist in the Northwest Arctic Borough of Alaska. When not in AK, she lives in Midtown Memphis with her family and three pups. She enjoys kickboxing, circuit training, camping, hiking, kayaking and mountain biking.

Jeremy Crooks | Digital Designer

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

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50 Celebrating Years of Excellence

The Plastic Surgery Group of Memphis (PSG) was founded in 1973 by the late Robert Reeder, M.D. For 50 years, PSG has been a leading Reconstructive and Cosmetic Surgery Practice where patients receive the highest quality of medical care provided by an elite team of boardcertified Plastic Surgeons.

PSG offers a variety of surgical procedures and takes pride in treating each patient with individualized care ensuring they feel confident before, during and after their surgical procedures. PSG is proud to continue the legacy in providing exceptional medical service and delivering the high standard of care in Memphis and the Mid-South.

To find the PSG surgeon that is right for you scan the QR Code or call 901-761-9030 to book your consultation today!

Follow us on Instagram for specials and a first-hand look at procedure results!

From left to right: Dr. Ellis Tavin, Dr. Carey Campbell, Dr. Allen Hughes, Dr. Sarah Hammond, Dr. Melissa Kath, Dr. Robert Chandler

OrthoSouth Physical Therapy Expands

Footprint in Southaven, North Mississippi

OrthoSouth is pleased to announce the opening of its new freestanding Southaven Physical Therapy office, located at 7111 Southcrest Parkway, Suite 105, Southaven, MS.

The demand for physical therapy services is rising fast. As demand grows, the need for additional capacity and easier access to physical therapists also grows. With the new location, OrthoSouth Physical Therapy more than doubles its footprint in Southaven (from 1,500 square feet to 4,000 square feet) and plans to hire additional physical therapists and staff to accommodate an expanding market.

The new OrthoSouth Physical Therapy location also enables:

• Expansion of the Hand Therapy Program: Certified Hand Therapist Laureen Coffelt, OTR/L, CHT, will offer greater availability of specialized hand and wrist therapy for OrthoSouth patients from Southaven and the surrounding area.

• Specialized area for treating and rehabilitating student and adult athletic injuries.

• Responsive capacity: As needs evolve throughout the seasons, the new location offers the ability to add physical therapists to absorb referrals from other nearby OrthoSouth clinics, as needed, and allows more patients to attend their prescribed physical therapy program close to home.

Visit Orthosouth.org to learn more or to book your appointment online today.

By Dr. Pallavi Khanna

Risk for Heart Disease Can Increase During Menopause

Here’s what you need to know.

When women start menopause, they expect symptoms like hot flashes and night sweats. They should also be aware of their risk for some serious illnesses, including heart disease, increases.

As an OB/GYN and Certified Menopause Practitioner, I talk to patients about these topics. The effects of menopause aren’t something you “just have to live with” as you get older!

Most women start menopause around 51 or 52, so their age is a risk factor for heart disease. Aging causes the heart muscle and blood vessels to become less efficient, regardless of overall health. Also, conditions like high cholesterol and hypertension are more common as we age.

For menopausal women, there are additional risk factors to consider.

During menopause, your estrogen levels decrease. Estrogen provides protection against heart disease, so lower levels mean less benefit for your heart.

Also, some menopause symptoms, like depression and added abdominal fat, are linked to heart disease. Night sweats and hot flashes have been linked to high blood pressure.

There are risk factors unique to each woman, too. Do you have a family history of heart disease? Did you have a high-risk pregnancy? Were you diagnosed with preeclampsia, i.e., high blood pressure in pregnancy?

All these can put you at risk for heart problems later in life. Recognizing those risk factors and intervening early can prevent serious illness.

Lifestyle changes are the first step.

First, avoid or quit smoking, as there is a strong link between smoking and heart disease.

Second, maintain a healthy weight. Exercising at least 150 minutes a week is good for weight management. It keeps the heart muscle strong and improves blood pressure, cholesterol, and blood sugar. The second part of weight control, your diet, can have added benefits if you incorporate heart-healthy foods like whole grains, fruits, vegetables, fish, and soy.

Your doctor can also prescribe medications to help you manage conditions that raise your risk of heart attack, such as high cholesterol, hypertension, and diabetes.

As a specialist in menopause care, I’m in a unique position to care for women from when they start their menstrual cycle through their reproductive years and into menopause. That helps me fully understand and address my patients’ needs and goals.

I also believe in collaborative care, which means working with primary care, internal medicine, cardiology, and other specialists to provide comprehensive care for your heart health and other medical concerns.

In my experience, women are their own best advocates. I believe in caring for my patients as I would for my sister, mother, or friend —which means listening to your concerns and helping you decide the best way to address them.

Remember, getting older doesn’t mean you “just have to live with” bothersome symptoms and a higher risk of serious illness. We’re here to help you lead an active, healthy life as you age.

As a Certified Menopause Practitioner, Dr. Pallavi Khanna has received advanced education and training through the North American Menopause Society, giving her insight and expertise in providing evidence-based care for menopausal women.

For an appointment at our East Campus, 6555 Quince Rd., call 901.515.3100.

By Jared Wootton, D.C.

SoftWave Tissue Regeneration Therapy

What is SoftWave Tissue Regeneration Therapy (Software TRT)?

SoftWave TRT is an advanced, noninvasive, FDA-cleared treatment that utilizes extracorporeal shock wave technology to alleviate acute/chronic knee, foot, hand, and shoulder pain.

How does it work?

SoftWave TRT directly targets the injured/damaged areas, stimulating the body’s natural healing processes and promoting pain relief and tissue regeneration. SoftWave TRT accomplishes this by sending sound waves deep into the tissue, which stimulates cellular repair and promotes regeneration of the damaged tissue. The energy from the sound waves decreases inflammation. It causes angiogenesis (new formation of blood vessels), which increases blood flow and oxygen supply to the affected area, promoting tissue healing and repair.

What conditions and injuries are treated by SoftWave TRT?

SoftWave TRT can successfully treat acute and chronic musculoskeletal injuries related to the knee, heel, foot, ankle, hip, shoulder, elbow, wrist, and hand. We’ve seen great success treating conditions like plantar fasciitis, heel pain, arthritic knee, partial rotator cuff tear, shin splints, meniscal tear, carpal tunnel, Achilles tendonitis, and neuropathy.

Who is a candidate?

This treatment is great for athletes with tendonitis, plantar fasciitis, and rotator cuff injuries. It helps to expedite the healing process and allows for a faster recovery so they can get back on the court or in the field. Many NBA, NFL, and MLB teams utilize this therapy for that very reason.

Something else I enjoy about SoftWave TRT is that it works great with chronic arthritic injuries, too. It could be an old tear, sprain/strain that didn’t heal right, or even a condition that has worn down to the bone. In a lot of these cases, our patients have tried everything from pain medication to physical therapy, shots, and even steroids. They are eventually told that surgery is the only option remaining. This is where SoftWave TRT really shines. It directly targets those arthritic damaged tissues and, as a result, significantly improves joint function, decreases pain, and improves mobility and overall quality of life for our patients. So, even if you’ve been told your condition is bone-on-bone and surgery is your only option, there is still hope.

How many treatments to see results?

Most of our patients will start seeing results immediately after their first visit. The most common changes are a significant reduction in pain and improved range of motion after their first mapping session. We always start with a mapping session to map out the area to see if the patient is a candidate for care. Some patients only need two to six treatments, while other chronic conditions may require eight to 12 treatments to allow the body time to heal and stabilize the damaged tissue.

Is SoftWave TRT FDA-cleared?

Yes, SoftWave TRT is FDA-cleared for the activation of connective tissue, pain reduction, and improved blood supply.

Dr. Jared Wootton is the owner of Wootton Family Chiropractic. For more information, visit Woottonclinic.com or call 901.207.3247.

WEEK 1

140 LBS

WEEK 1

228 LBS

PEPTIDE INJECTIONS FOR WEIGHT LOSS AT GLO!

WEEK 6

120 LBS

WEEK 6

190 LBS

CONSULT WITH ONE OF OUR NP’S TO SEE IF YOU QUALIFY!

PATIENT HEALTH & SAFETY IS OUR #1 PRIORITY AT GLO! (NOT EVERYONE QUALIFIES )

By Tex Song, DPM

Four Reasons Your Feet Hurt & Easy Fixes

Our feet are the unsung heroes of our body, bearing the weight of our daily activities. That is why foot pain can be so disruptive. From nagging discomfort while walking to significant limping and reduced mobility, even minor foot pain can significantly impact our daily lives. Here are four common reasons your feet might hurt and easy-toimplement solutions..

Improper Footwear

Shoes that are too tight or loose, lack arch support, or have worn-out soles can contribute to various foot ailments, including plantar fasciitis, bunions, and corns.

SOLUTION

• Invest in properly fitting shoes that provide adequate support for your feet. Many local running specialty and gear stores have shoe experts on staff who can match you to the appropriate fit for your feet.

• O pt for shoes with cushioned insoles and arch support to alleviate pressure on the feet.

• Replace worn-out shoes regularly to maintain proper foot alignment and prevent discomfort.

Plantar Fasciitis

Plantar fasciitis is a common cause of heel pain, characterized by inflammation of the plantar fascia — a thick band of tissue that connects the heel to the toes. This condition often manifests as stabbing pain in the heel, particularly noticeable during the first steps in the morning or after prolonged periods of rest.

SOLUTION

• Perform gentle stretching exercises for the calves and plantar fascia to alleviate tension and promote flexibility.

• Use supportive footwear with cushioned insoles and arch support.

• A pply ice packs to the affected area to reduce inflammation and alleviate pain.

• Consider orthotic inserts or custom-made shoe inserts to provide additional support and alignment for the feet.

Bunions

Bunions are bony bumps that develop at the base of the big toe, causing the joint to become misaligned and protrude outward. This condition often results from wearing tight, narrow shoes but can also be hereditary. Bunions may cause pain, swelling, and discomfort when wearing certain types of footwear.

SOLUTION

• Wear shoes with a wide toe box to accommodate the bunion and reduce pressure on the affected area.

• Use bunion pads or cushions to provide cushioning and protection.

• Perform gentle toe exercises to improve flexibility and prevent further deformity.

• Consider wearing orthotic or custom-made shoe inserts to provide additional support and alleviate pressure on the bunion.

Overuse and Strain

Overuse and strain arise from standing for long periods, walking or running on hard surfaces, or wearing high heels. Conditions such as metatarsalgia, stress fractures, and Achilles tendonitis can result from repetitive stress on the feet.

SOLUTION

• Avoid overexertion by taking regular breaks to rest and elevate your feet when you begin to feel fatigue set in.

• Wear supportive footwear appropriate for the activity to reduce impact and stress on the feet.

• Incorporate low-impact exercises such as swimming or cycling to maintain health and fitness without exacerbating foot pain.

• A pply ice packs to the affected area to reduce inflammation and alleviate pain after activity.

Conclusion: Foot pain can significantly impact daily life, but it doesn’t have to be a constant struggle. By understanding these common causes of foot pain and implementing some of the simple solutions above, you can alleviate discomfort and improve the health of your feet. If home stretches and simple solutions fail, the OrthoSouth Foot and Ankle Team is available to address the source of your foot pain and get you back to walking comfortably with a personalized treatment plan designed specifically for your goals.

Tex Song, DPM, is a podiatrist with the OrthoSouth foot and ankle team. He is passionate about treating sports-related injuries, as well as treating and preventing diabetic wounds, and believes that educating patients is fundamental to maintaining healthy feet. To book a consultation with Dr. Song, please call 901.676.6482 or visit us online at Orthosouth.org.

GEAR FOR YOUR SPRINGTIME SHAPE-UP!

Spring has Sprung, reminding us it’s time to get outside and soak up some Vitamin D! We have rounded up some essential gear picks to get your body back in motion this spring.

Brooks Glycerin 21

Enjoy supreme softness and ultimate comfort from your first step. The neutral Glycerin 21 women's running shoe provides a plush ride thanks to more DNA LOFT v3 cushioning and a new, more streamlined upper that delivers structure and breathability. Great for nurses, teachers, and anyone who needs maximum cushion for long periods of standing/walking. $160 / Grivetoutdoors.com

Altra Timp 5

Grippier and lighter, the Timp 5 gives you a roomy toe box with plenty of room for your toes to move freely, and zero drop, with a secure midfoot so you can make dust clouds. Jump rocks. Run forever. $155 / Grivetoutdoors.com

New Balance 990

The classic. Worn by supermodels in London and dads in Ohio. The MADE in USA 990 embraces its original silhouette with a series of performance-inspired updates. The addition of FuelCell midsole cushioning means that the evolution of the 990 can be felt as much as it can be seen. $199 / Grivetoutdoors.com

Shokz Open Run Pro

The Shokz OpenRun Pro are premium sports headphones that use bone conduction technology. They are open-ear, allowing users to hear their surroundings while still being able to take calls and listen to audio. The headphones are designed to be comfortable and safe and are a good choice for people who want to hear their surroundings while running or biking— water resistant with a 10-hour battery life. $180 / Victorybicyclestudio.com

On Cloudmonster – FROST & ACADIA

Experience monster-level bounce and energy return with our iconic CloudTec® cushioning. For a fun, forward-rolling ride.

$169.99 / Lanskybros.com

On Cloud 5 – CHAMBRAY & WHITE

Runner-tech performance meets all-day comfort in an everyday running shoe made with recycled materials that go the distance and leave smaller footprints.

$139.99 / Lanskybros.com

Pinarello X3 Sram Rival AXS

Completely redesigned for this year, and it has all the best features. Large tire clearance means up to 35c tires. No more 100psi in your road bike — ride this at 50psi, faster! And, with its upright geometry, it’s perfect for working folks with tight hamstrings and not-so-great flexibility. Make all your friends jealous! Available in a stealth matte black color or red. $5,200 / Victorybicyclestudio.com

On Cloud 5 Coast – UNDYED WHITE & WHITE

The lightest shoe in our collection, with the same premium cushioning and performance. The fully collapsible upper and no-slip, kick-down heel makes it the ultimate packable summer travel shoe.

$149.99 / Lanskybros.com

She to Sea Cycling Sisterhood

By Zoe Harrison

Photo by Tindall Stephens

On March 16, 20 women in the Memphis cycling community will embark on a five-day bike ride to Seagrove, Florida. She to Sea, now in its third year, has become a monumental way for these women to strengthen their sisterhood while raising money for the patients at West Cancer Center.

Heather Nichols, one of the She to Sea founders, remembers being inspired by the Ride 2 Rosemary men’s ride and looking to find a way for women riders to follow in their footsteps of fellowship, community, and fundraising for West Cancer Center. “We saw how much the long, challenging ride meant to those men that we rode with and were on teams with, and we wanted to find a way to bring that to our community of female bikers,” Heather remembers.

During the first year of She to Sea, with the support of the Ride 2 Rosemary group, the ten female founders planned their route and trained, unsure of exactly how their journey would look. Each of the founders took on a role that fit their talents to make the ride happen, from organizing lodging, finding support, organizing training, inspiring fundraising, and much more. By the second year, they were up to 14 riders, and now, in year three, they will be departing with 20 riders, representing many local racing teams and cycling communities. “From the start, we knew that the women in the community could have a place in this ride and fundraiser, but we weren’t sure how to go about it. We knew the Rosemary brotherhood needed to stay that way, but because of them, we were inspired to take on the challenge as our own sisterhood,” Heather says. After completing their first year, the founders couldn’t wait to bring new women in and see them experience the challenge and sisterhood themselves.

Lisa Mayo was one of the new women who joined She to Sea for year two. She began riding in 2020 and fell in love with cycling and the community. However, she was still very surprised when Heather contacted her and asked if she wanted to join the She to Sea team. “I was so honored to be invited to join, but I did not think I was ready for it, and there were many challenging aspects of the ride that I was terrified of,” Lisa remembers. However, once she embarked on the ride and felt the support and love of her biking sisters during the challenging moments, she knew she would make it through, and now the fear has transformed into excitement for her second ride. “I am so looking forward to being able to enjoy every moment without fear and to see the new riders experience all of the joy and closeness we all feel,” Lisa says. The fundraising aspect for West is especially important for Lisa because her husband was treated there for cancer in 2017. Now, her husband greets her at the finish line in Seagrove, and celebrating with him makes it much more meaningful for her.

Brenda Nathan is a new She to Sea rider preparing to complete the ride for the first time this year. Like the other riders, Brenda loves the camaraderie of the Memphis women’s cycling community and is excited to join them for this year’s challenge. “Once I saw what these women were doing and their sense of purpose, I knew immediately that I wanted to join someday. The community is so loving and supportive, and even though I am nervous, I know I can do it with so many strong women by my side.” Brenda’s preparation, simply put, has been to spend as much time on her bike as possible. The women participate in group rides together in person and virtually on their indoor trainers. “I am most excited to just get out there with my friends and prove to myself that I am capable and to bring recognition to such a good cause,” Brenda says.

Despite their different experience levels, training schedules, and backgrounds, each She to Sea woman shares a sense of community and love for one another that will get them through the finish line physically and emotionally this year and for many years ahead.

Learn more about She to Sea and support West Cancer Center by visiting Westcancerfoundation.org/she-to-sea and follow their journey on Instagram @shetosea.

See Better Without Surgery

Vision is a lot more than 20/20 eyesight. We specialize in vision therapy for all ages. Vision therapy includes guided vision exercises that allow individuals to overcome vision impairments that impact their everyday life. Vision therapy trains the brain and eyes to function together properly. It enhances eye teaming, eye tracking, and eye focusing.

By Zoe Harrison

Photo by Tindall Stephens

Physical Therapy on the Move with Cortney Young

Cortney Young has spent much of her life on the move, a concept she has brought new meaning to through her mobile physical therapy practice here in Memphis — Concierge Physical Therapy.

Cortney has always been passionate about helping people and grew up interested in the sciences. Her dad, a veterinarian, and his passion for healing animals resonated with Cortney. She was driven to find her career path early on, and in high school, she shadowed many professionals, from doctors to veterinarians and other health professionals. When she eventually shadowed at a physical therapy clinic, something clicked. “I loved the sense of connection the physical therapists had to their patients and the amount of time they could spend getting to know each other,” Cortney remembers.

Cortney’s lifelong interest in health and fitness further garnered her proclivity towards physical therapy. She began running track in sixth grade in her small Kansas hometown and was a talented sprinter. After recognizing her interest in physical therapy, Cortney took the initiative to become a student athletic trainer towards the end of high school, jumping on the opportunity to get experience in the field she knew she wanted to work in.

During college, Cortney continued to run but shifted away from sprinting and toward distance running. While she was in graduate school for physical therapy in 2005, she had a friend encourage her to try a half marathon, and she has continued

to enjoy training and competing in half marathons since. As a military wife and mother of two, Cortney moved around often with her family, but running remained a constant. “I always saw running as a way to learn a new city and take in a new landscape. The Arizona deserts, South Carolina forests, Las Vegas cityscape to the Florida beaches — I have always loved seeing the different running personalities of new places.”

In March 2020, the Youngs moved to Memphis, and Cortney feared it would be difficult to find a sense of community amidst the coronavirus pandemic. However, Cortney quickly found that fitness was a quick and easy way to make friends in Memphis. She found a group of mother runners in her neighborhood and eventually organized group workouts since most gyms and studios were closed due to the pandemic. “Working out in the neighborhood jump-started me out of the 2020 blues many of us experienced in quarantine and got me ready to get back in the gym again,” she recounts.

Now, Cortney uses her skills as a physical therapist to give back to the fitness community and help others work through athletic injuries. Through her Concierge Physical Therapy mobile business, Cortney can provide one-on-one, in-home care to ensure her friends and community stay active. “I have loved being able to give back to my community and help them keep up with their fitness journeys,” Cortney says.

Learn more about Cortney and her mobile physical therapy practice by visiting her website, Onethankfulmama.com.

By Shlomit Ovadia

Photo by Tindall Stephens

Taylor’ed for Greatness

Taylor’ed Gymnastics in Cordova creates a welcoming and encouraging atmosphere by cultivating grit, resilience, and commitment to the sport while overcoming challenges as a community of caring athletes.

No stranger to the sport, owner Britney Taylor-Owens started gymnastics at age three and made nationals five times in high school as a Level 10 gymnast, maintaining the Tennessee record. By the time she graduated in 2009, Britney was facing 18 full-ride college scholarship offers.

Yet, Britney’s journey with the sport carried deeper complications. Due to the lack of female African American representation in the 90s, she was faced with constant bullying and fell victim to other prejudices.

Britney was repeatedly told by coaches and teammates she was a failure and would never amount to anything.

“In 5th grade, I decided to open my own gym. I wasn’t going to treat people like this,” she had told herself, having sketched her first gym layout in high school.

When it was time to enroll in college, “I just didn’t want to do gymnastics anymore. I was so burnt out from people being mean.”

Not having another way to pay for college, Britney decided to choose Central Michigan University and quickly rose the ranks as Freshman of the Year, having competed in all four gymnastics events — vault, bars, beams, and floor.

Unfortunately, the same bullying continued in collegiate sports, and Britney was often picked on for being the only African American girl on her entire team, the second one in the history of her school. After two years, she threw the towel in.

When Britney was offered a full-ride transfer scholarship to Louisiana State University (LSU), everything changed. She was released from her previous school’s sports commitment, jumping right into the next season.

“I saw girls that looked like me, and the culture was different. There was camaraderie, and the coaches were fair and gave everyone the same opportunities,” she shared.

“Knowing I had a supportive system of girls who wanted what was good for me, knowing people did care, shifted my relationship with gymnastics. I was finally able to get back my love for it.”

True to her word, Britney opened Taylor’ed Gymnastics in 2016, where she offers customized gymnastics training, including competitive training for girls 5 -18, team levels 1-10, Junior Olympics, Xcel Program, and recreational gymnastics for adults.

I try to imprint on my students self-confidence and awareness. Hopefully, they’ll be able to build mental toughness while having someone care about them beyond just gymnastics.”

Taylor reflects on the mental strength that gymnastics provided her throughout life. “It’s the type of sport that gives you a mental escape because you can’t be thinking about a boyfriend when you’re 15 feet in the air,” she jokes.

Gymnastics requires athletes to use all their body muscles — from toenails to fingertips and hamstrings to knees, providing plenty of body awareness while physically strengthening every muscle with double back tucks, round-off layouts onto the beam, and back handsprings.

“I want all girls to know they can have anything they want, but they must work for it. It’s something you have to earn.”

IG: @_t.g.t.c._

By Amanda Tompkins

Photo by Tindall Stephens

Cancer is No Match for This Ace

In August 2019, after experiencing symptoms of what she thought to be irritable bowel syndrome, Ashleigh Parker underwent her first colonoscopy. With no family history, her diagnosis of stage four colon cancer was shocking. It had spread to surrounding lymph nodes and part of her liver.

Between September 2019 and March 2020, Ashleigh underwent a series of chemo and radiation treatments at Baptist Cancer Center under Dr. Aleksandar Jankov with only a brief respite to remove 20% of her liver in December 2019. In May 2020, she had surgery to remove the tumor and received a permanent colostomy bag. With the coronavirus gaining momentum, visitations non-existent, and medical personnel severely reduced, Ashleigh was facing this battle essentially alone. Despite tremendous odds, she was declared in remission in May 2020.

“You think that once you’ve beaten cancer, you would feel different, like a victorious warrior. That’s not true. There are chronic effects of chemo and your sickness that require you to learn a new body. You have to learn to trust your body again.”

Ashleigh waited no time to ask her new body to perform. Just two weeks after completing her last round of chemo, she joined a tennis clinic in Southaven, MS, for beginner players. “It forced me to get to know my body.” But Ashleigh’s start was more challenging than most.

“Chemo left me with a lot of neuropathy and numbness, especially in my hands and feet.” Ashleigh had to adapt how she held her racket and moved across the court. Her progress was set back, however, when she sustained an injury from a knife accident to her dominant hand and arm. Even after extensive reconstructive surgery and therapy, she kept showing up.

She now plays a few times weekly on an all-women’s USTA team called the “Hot Flashes,” representing DeSoto County in their division. “We are all women in our 40s and 50s who began playing tennis during COVID.”

Ashleigh continues to get checkups every six months. “You’re constantly worried that it’s going to come back.” This past summer, this became a reality when a new spot was discovered on her liver. But Ashleigh returned that serve with finesse. She underwent ablation, and within just a few short weeks, the Hot Flashes won the USTA Mississippi 2023 Combo Doubles State Champions 2.5 Women 18 & over title.

She says that she is stronger than ever before. “You just take all setbacks as part of your fight and keep saying, ‘I’m gonna win that.’” She now serves as the co-founder of Desoto Hope, an organization “dedicated to supporting and encouraging our DeSoto County neighbors by giving hope to those affected by cancer.”

“Cancer never really releases its grip on you. As soon as you feel you have recovered, something else happens. But I am determined to live my best life. I won’t let cancer take that away.”

For more information about DeSoto Hope or to request a basket, visit Desotohope.org.

The Choreography of an Authentic Life

By Amanda Tompkins

Photo by Tindall Stephens

Growing up, Caleb Armstong spent a lot of time with Beyonce, Janet, and other pop stars. Equipped with his first MP3 player at age nine, he soon discovered his love for dance. He spent much of his free time listening to music and dancing alone in his room. With “Crazy In Love” and “All For You” on repeat, he found dancing to be a safe space for him to be his true self.

As a gay black man, growing up was not easy. “All my life, I’ve had to be a censored, watered-down version of myself.” He found that through dance and movement, he could begin to connect to his inner self. As he grew older, he was drawn to theater. In 2019, he earned his Bachelor of Arts in Theatre from The University of Mississippi with a concentration in choreography. As his interest in body movement grew, he began taking classes in yoga. He soon became certified to teach Buti Yoga in 2022 and did so at Sana Yoga In Memphis from 2021 to 2022. In September 2022, he was invited to teach a class at the Memphis Rox Yoga Festival.

He recalls being assigned to the last class of the day in the pouring rain. Full of discouragement and doubting if he would have anyone in his class, Caleb taught anyway. “The festival was occurring around the time of Eliza Fletcher’s disappearance. It was a heavy time for everyone, and at the end of class, everyone was crying in the pouring rain, releasing their stored pain.” After leading this immensely cathartic moment, Caleb realized just how much power his passion could possess and embraced the next opportunity that came along.

After a routine cardio dance class, Caleb’s instructor approached him about teaching a few classes of his own. He’s been teaching cardio dance for two years now at Mind Body Haus. With the freedom to make the classes his own, he chooses songs with lyrics that have subliminal affirmations and allows his students creative freedom around the core movements. “I want students to be comfortable enough to add their own flair, to bring their problems with them, and release them into the movement to release their inner warrior.”

At 27, Caleb lives a life centered around leading with authenticity and visibility. “I want to be myself in all facets. My class allows me to share myself with others and vice versa. Dance allows us to break through the structure and distraction of the world around us and intentionally show up for ourselves.” Dance is synonymous with freedom for Caleb — freedom from social stigma, inner pain, and daily struggles. He uses his experiences to help others gain this type of freedom and sets an example for his students by living boldly according to one important truth: “You are the choreographer of your own life.”

Caleb teaches cardio dance every Thursday night at Mind Body Haus at 7:15 pm.

Mindbodyhaus.com

By Shlomit Ovadia

Tune Up Your Brain

Dr. Helen Ly is a board-certified neurologist and founder of Brain Body Balance TMS in East Memphis. She has been offering cutting-edge brain therapy that effectively alleviates depression and anxiety and helps with cognitive enhancement.

Transcranial Magnetic Stimulation, or TMS, is a non-invasive, electromagnetic brain stimulation therapy that can neuromodulate the brain for optimal acuity and train it back to “mental homeostasis.” In other words, TMS helps the brain recover and restore function. Dr. Ly uses a newer form of TMS technology called theta burst stimulation. Theta burst stimulation is a more efficient version of TMS that can deliver results in 10–14 days instead of 6 weeks with traditional TMS.

Since she opened her TMS practice in 2021, Dr. Ly has more than doubled her clientele and boasts an over 90% success rate in the treatment of depression and anxiety.

“I’ve also found it to be beneficial for PTSD as well as post-concussion recovery,” she adds.

By helping the brain heal and tuning it up for optimal performance, TMS concurrently also aids memory, sleep, focus and concentration.

Recently, Dr. Ly began collaborating with a psychiatrist and clinical psychologist to provide more comprehensive care for her patients.

TMS is an option for those looking for a tune-up for their brains. “Several clients don’t necessarily have mood or behavioral health disorders but want to keep mentally sharp to keep up with everything going on with their lives.” Dr. Ly adds. “As we age, things naturally slow down, including our brain function. TMS can help maintain brain performance.”

An average of 10 sessions in close succession tends to elicit a robust treatment response from the brain. “We’re rebuilding synaptic connections between brain cells to help them communicate and perform. It’s like going to the gym regularly to build strength and fitness. The more frequent and consistent you go, the quicker and better the results.”

TMS is safe, and there are no sedatives or drugs involved. However, due to strong magnetic exposure, those with pacemakers, brain stents, or implantable devices in the brain cannot undergo TMS.

“You feel a tapping sensation over the frontal and sides of the head. Patients have full control over the intensity of the treatment, so it’s very tolerable.” Sometimes, patients will fall asleep because they feel so relaxed while reclining in a comfortable chair. The TMS service is available out of pocket, but the practice hopes to accept insurance soon.

Brain Body Balance TMS is located at 529 North Highland, 38122. For inquiries about TMS, please call 901.249.2154.

By Shlomit

Health for Life Rooted in Wellness

New Year’s resolutions are in full motion — you’re eating healthy and going to the gym regularly, but you can’t shake off those stubborn pounds — a common yet frustrating phenomenon.

With over 25 years of experience in the health and fitness industry, Heather Jordan of Sundara Wellness Center in Midtown uses a holistic, mind-body approach that takes the “ish” out of self, offering a sustainable model that addresses root causes, encouraging people to flourish from the inside out.

“I worked as a personal trainer for many years before I realized there are so many elements to wellness beyond exercise alone. It’s

not as straightforward as just going to the gym five times a week,” Heather explains about her ever-evolving relationship with health that extends past the foundational tenets of exercise and nutrition.

Her methodology prioritizes essential habits like time and stress management, sleep hygiene, and emotional wellness, explaining how when these things go awry, it can lead people to make unhealthy choices.

“When we’re tired, we often reach for foods that give us instant energy, like sugar and caffeine. We struggle to manage time, which may affect dietary choices.”

Hormones are also affected by sleep and can dysregulate hunger and thirst cues.

“Eating has an emotional element, so if we don’t address someone’s stress, time, and even the thought of feeling worthy, they’re not as likely to be as successful as they could be.”

“People begin to realize that not only do they lose weight, but they feel happier, have more energy, and enjoy life more because their stress levels have reduced. Once you address these holistic pieces, weight loss becomes much easier because you are not fighting yourself. Nutrition becomes easy, and weight loss becomes a secondary factor.”

Other practitioners at Sundara specialize in different areas, including physical therapy, acupuncture, Ayurveda, dietetics, and more. They will often refer patients to one another to assist in a client’s complete wellness.

Heather collaborates with practitioners to help clients heal emotional barriers that may hamper their treatment progress.

“There is a mindset people have to adopt when starting their lifelong holistic wellness journey, and that is that they need to make themselves a priority to shift out of unworthy, negative self-talk, and all-or-nothing thinking.”

“Lifelong wellness takes a lot of resiliency because it will never be perfect. It takes time and planning.”

To assist, Heather’s incorporates several other psychological modalities, including Reiki, PSYCH-K, and Emotion Code, to help people get to the root of why they want to be well — motivational digging if you will.

Most of her clients start by meeting weekly over ten weeks, and by the end,

they have shifted their thinking and are ready to take ownership of their health. Other clients who prefer having support and accountability will work with Heather for more extended periods.

“I love seeing people’s complete and total transformation and how they think of and value themselves.”

Heather’s personal practices include daily meditation, plenty of outdoor time, running, and yoga at Delta Groove. She also limits social media time and is very disciplined about getting into bed by 10 p.m.

IG: @heartbrainbodywellness

901.574.1378

heartbrainbody@gmail.com

Sundara Wellness | Acupuncture, Yoga, Physical Therapy – Memphis

By Cara Greenstein

Air Fryer Salmon Rice Bowls

These flavor- and nutrition-packed bowls are perfect for lunch or a weeknight dinner and come together in under 15 minutes! Did you know this recipe’s star ingredients are extra beneficial to your skin?

According to PSG Skin & Laser Center, salmon’s Omega-3 and edamame’s low-fat source of protein provide a boost to your skincare routine and glow!

Ingredients:

q 1/4 cup coconut aminos or soy sauce

q 2 tablespoons sesame oil

q 1 tablespoon honey

q 1 teaspoon sriracha

q Sesame seeds, plus extra to garnish

q 2 cubed 8-ounce salmon fillets, skin removed

q 1 cup steamed rice

q 1/4 cup shelled edamame

q Thinly sliced cucumber

Peanut sauce:

q 1/4 cup peanut butter

q 2 tablespoons coconut aminos or soy sauce

q 1 tablespoon sesame oil

q 1 tablespoon rice vinegar

q 1 tablespoon honey

q 1 teaspoon sriracha

q 1/2 teaspoon garlic powder

q 2 tablespoons water, or more, until desired consistency is reached

Instructions: Combine peanut sauce ingredients. Set aside. Combine marinade ingredients. Add cubed salmon to a small bowl and toss in half of the sauce. Add cubed salmon to an air fryer basket and cook for 6 minutes at 390F. Divide rice among two plates. Transfer salmon to plates. Garnish with edamame, cucumber, sesame seeds, and remaining (unused) marinade, if desired. Serve with peanut sauce and sriracha.

Notes: If you do not own an air fryer, cook on a baking sheet in the oven at 425F for approximately 8-10 minutes. Optional add-ons include shredded carrot, sliced avocado, chopped green onion, and sliced bell pepper.

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.

By Sondra King

You Are ShunshineMy

March is National Nutrition Month, and K&B’s is all about nutrition. Let’s Spring into March with even better health choices, more awareness, and a fit lifestyle! K&B’s organic superfood smoothies are ALL created to tackle chronic illness, gut health, fatigue, inflammation, and overall wellness — one blend at a time — for everyone to feel better and be healed. K&B’s thrives on implementing the best ingredients with the most favorable outcome for your body. Nutrition shouldn’t be compromised, and healthier choices and better options should be available for everyone. K&B’s offers a variety of smoothie options, and this tropical smoothie blend is perfect to welcome in Spring. K&B’s “YOU ARE MY SHUNSHINE” smoothie provides your body with skin health, gut support, fiber, omega-3, antioxidants, and Vitamin C, and helps with inflammation and digestion! “YOU ARE MY SHUNSHINE” is a delicious, refreshing, and nutritional smoothie addition to add to your daily routine.

Ingredients:

q ¼ cup of almond milk

q ½ frozen banana

q 2 cups of frozen organic pineapple

q 1 cup of frozen organic mango

q 1 tablespoon of chia seeds

q 1 scoop of collagen

q 1-2 tablespoon(s) of superfood honey or agave

Directions:

Toss all ingredients into a blender and blend until smooth. Serve and pour!

You can purchase K&B’s smoothies online at Kbssmoothnutrition.com or locally at Sundara Wellness Center, Pure Barre Germantown, and Core Collective Broad. Pre-orders are also available for delivery via email at sondra@kbssmoothnutrition.com.

Transcranial magnetic stimulation (TMS) is a safe, cutting-edge brain therapy that effectively treats depression and anxiety. TMS uses magnetic pulses to non-invasively stimulate brain cells in specific areas of the brain to improve mood, memory, sleep, and cognitive function.

At Brain Body Balance TMS we use the latest TMS technology, theta burst stimulation, which mimics natural brain wave patterns to help brain cells communicate better and restore function—in as little as 10 days!

Our customized treatment plan ensures the best chance for a drug-free recovery with lasting results. Over 90% of our clients experience significant improvement in their mood after a course of treatment.

TMS Can Help With:

• Depression

• Anxiety

• PTSD

• Brain fog / Memory loss

• Concussion recovery

• Insomnia

• Chronic pain

Guilt-Free, Superfruit Tart Cherry Brownie Bites

Ingredients:

q 10 Medjool dates, pitted

q 1/2 cup dried tart cherries

q 1/4 cup walnuts

q 2 tablespoons rolled oats

q 1/4 cup cocoa powder

q 1 tablespoon chia or hemp seeds (optional)

q 1/4 teaspoon salt

q 2 tablespoons peanut or almond butter

q 4 tablespoons tart cherry juice

q 1/4 cup mini chocolate chips

q cocoa powder (optional)

q melted chocolate (optional)

Directions:

In bowl of food processor, combine dates; dried tart cherries; walnuts; oats; cocoa powder; seeds, if desired; salt; and nut butter. Pulse 30-60 seconds until ingredients are ground into tiny pieces.

Add tart cherry juice in 1 tablespoon additions, pulsing mixture after each addition, until crumbly dough forms.

Transfer dough to bowl and fold in chocolate chips.

Roll dough into 12 balls. Serve plain or finish balls with dusting of cocoa powder or drizzle of melted chocolate, if desired.

Prep time: 10 minutes / Yield: 12 bites

The Music City Fit Expo has been a staple of the fitness community. We are bringing fitness enthusiasts together with their favorite brands & gyms to have a great time! Everyone will enjoy the Strongman or the CrossFit team competition, not to mention the powerlifting and Olympic lifting events. Music City Fit Expo will be the biggest expo, filling over 100,000 sq ft Nashville Fairgrounds this summer.

OVER 100K SQ FT 5000 ATTENDEES 8 COMPETITIONS FASHION SHOW CELEBRITY MEET AND GREETS

The Music City Fit Expo will have you buzzing with excitement as you hear from the industry's authorities present their health products, fitness classes, and a fashion show from our MainStage, all while enjoying delicious food from area vendors and food trucks.

MCFE was created to bring the industry together from its islands of competition into a place where the community can grow as relationships are built that will last a lifetime.

BRIAN SHAW JAY CUTLER

By Audrey Stimpson, MPS, CNFC

A Healthy Microbiome is Fed by a Diverse and Colorful Diet

Feeding our microbiome is important for our gut health, immune health, and mental health. After all, our microbiome is located in our gut, our second brain, an extensive network of neurons called the enteric nervous system that encompasses everything from our mouth to our anus.

Our microbiome is composed of bacteria, fungi, and viruses. When it is diverse, it can feed the good bacteria that protect us against pathogens, allow for proper digestion and energy production, and produce vitamins and neurotransmitters key in mood and learning.

Our gut flora thrives in diversity. We are what we feed our microbiome.

Some

key players in microbiome diversity are:

PREBIOTICS – nondigestible fiber in plant foods that feed the probiotics and good gut bacteria within the gut. We are not able to break down these prebiotic fibers in our gut, so the good bacteria use it as fuel. The good bacteria benefit from using fiber as a source of food, and we benefit from the gut building short-chain fatty acids they produce as metabolites.

Prebiotics also help with the absorption of calcium, blood sugar balance, and constipation by aiding in the movement of food through the digestive system and the elimination of toxins.

PREBIOTIC-RICH FOODS INCLUDE: kiwi, underripe banana, sweet potato, artichoke, dandelion greens, cooked rice, onion, leeks, asparagus, and garlic

PROBIOTICS – living bacteria that are good for the microbiome that are fed by prebiotics. They can help to improve digestion, enhance immunity, promote heart health, and help with depression and anxiety.

Many consume them in supplement form, but there are many ways to get them from our foods.

PROBIOTIC-RICH FOODS INCLUDE: fermented foods like miso, yogurt, sauerkraut, and kimchi

POLYPHENOLS – phytochemicals in plants that are full of anti-inflammatory and antioxidant properties that feed the good bacteria and keep the detrimental bacteria at bay. Colorful polyphenols protect plants from predators, and they also protect us by increasing the rate of antioxidant uptake and feeding our gut microbiome.

POLYPHENOL-RICH FOODS INCLUDE: apples, apricots, berries of all kinds, red and black grapes, cherries, grapefruit, lemon, pomegranate, plums, peaches, pears, artichokes, asparagus, broccoli, carrots, red lettuce, red and yellow onions, spinach, walnuts, pecans, turmeric, basil, peppermint, sage, thyme, ginger, olive oil, cacao, and green tea.

As you can see, diversity is key as it is linked to the growth of good bacteria, aiding in a more diverse microbiome.

All of these foods are beneficial; however, some foods are tolerated better than others. It is important to be diverse unless you don’t tolerate a particular food. Trust your body and listen to its cues. This is not medical advice. Always consult with a doctor or specialist before implementing any changes.

By Shlomit Ovadia

Nutrition Therapy: Debunking Cancer Myths

Senior Oncology Nutrition Specialist of West Cancer Center in Memphis, Anita Vincent RDN, CSO, LDN, brings her 25 years of nutrition expertise in supporting cancer patients during and after remission to help us decipher fact from fiction.

Myth: Food cures cancer

“The way nutrition helps patients is to maintain their physical body, support their immune system, and maintain lean body mass — all the things good nutrition does on a day-to-day basis that becomes even more important during the cancer journey.”

This integrative, individualized approach focuses on making healthier choices to optimize diets for a healthy future.

Myth: One diet fits all

“A lot of the cancer drugs are impacted by what you eat, so I write both low- and high-fat menus because it impacts the absorption of certain drugs.”

Likewise, her recommendations consider the side effects of certain cancer medications, like digestive system problems or weight loss, that can be either exacerbated or ameliorated through food.

Myth: You need to be vegan

“I recommend a plant-based diet, but that can mean many things and is not a defined statement. I tell my patients that 2/3 or more of their calories should come from plants and about 1/3 or less can come from animals.”

Plants’ high antioxidant, vitamin, mineral, and fiber content provides a synergy you won’t get elsewhere. Yet, a plant-based diet with moderate doses of healthy animal fats and proteins is the best way to eat no matter what is going on.

Myth: Supplements heal you

While Anita tests patients to look for common vitamin deficiencies like Vitamin D and B12 and supplements accordingly, she advises, “If you’re eating an unhealthful diet, those pills will not make a difference, so focus on food as a foundation.”

Myth: You need to eat organic

“There’s still lots of nutrition in regularly farmed produce,” referencing new industry awareness that has led to more sustainable practices often being adopted across the board, including by those who do not necessarily have the organic stamp.

Myth: Nutrition is about weight-loss

“The vast majority of nutrition information is about weight loss when that’s not always the goal.” For example, an older patient may need to focus on eating more protein to maintain muscle mass.

“What we’re trying to do here from a nutrition perspective is help people understand that your diet really does make a difference in helping you beat cancer but can also prevent you from ending up with something else down the line like diabetes or kidney disease.”

Myth: Sugar feeds cancer

“Sugar is a carb, just like those found in foods like blueberries and sweet potatoes, but without the nutrients. Most carbs break down into glucose and feed the entire body, including cancer cells. The occasional treat can be enjoyed if you eat a healthy diet overall.”

Not a Myth: Fasting may help

“Chemo works on fast-growing cells, which include cancer cells. Healthy cells slow down when starving to conserve energy, whereas cancer cells do not. So, by fasting, the cancer cells get killed, and the healthy ones get less affected, which means fewer side effects for patients.”

There are several ways to fast as a cancer patient. Some fast around their chemotherapy treatments (the day before chemotherapy, the day of, and the day after) by consuming a very low-calorie diet. Others may adopt a 13-hour daily fast, which still lends an 11-hour gap for daily consumption.

Westcancercenter.org

By Carol Ann Head, MS, RDN

The Scoop on Greens Powders

If busy schedules, food preferences, or lack of knowledge about preparation and cooking techniques leave you feeling like you’re falling short on fruits and veggies, hearing that a scoop of powder can supplement intake may sound like a dream come true, but is it true? Here’s the scoop on their potential benefits and drawbacks, ingredients and claims, and the science behind greens powders.

Greens powders are supplements made from dehydrated fruits and vegetables. They often contain other ingredients, such as digestive enzymes, probiotics, and prebiotics. Claims vary from company to company and often promise increases in immune function, focus, energy, and improved digestion and gut health. The first greens powders hit the market in the 1960s; today, there are dozens to choose from. Many of these blends carry a high price, too, with some topping $75 for a month’s supply.

Can Greens Powders Replace a Serving of Vegetables?

• SERVING SIZE: 7-12 grams on average, or about the size of a tablespoon

• AMOUNT OF FIBER PRESENT IN EACH SCOOP: 1-3 grams

• PERCENT OF RECOMMENDED DAILY FIBER INTAKE IN A SCOOP OF GREENS POWDER: 8% or less for women, 3.5% or less for men

Greens powders contain a variety of vitamins and minerals that may be beneficial to people who are deficient. Eating various fruits and vegetables can produce the same effect while also providing dietary fiber. Fiber is one of the main reasons we need veggies and fruits in our diet. It increases satiety, can help lower cholesterol, and keeps bowels regular. Fiber may also support a healthy gut microbiome!

For the most part, it’s possible to get all the vitamins and minerals we need from a nourishing diet, but those with medical conditions may benefit from specific supplements or complexes that a physician or Registered Dietitian can recommend.

Ingredients in Greens Powders

Greens powders commonly contain 30-40 ingredients, with some numbering in the 70s! Many of the common ingredients are highFODMAP foods. FODMAPs are short-chain carbohydrates that are poorly absorbed in the small intestine and ferment in the colon, which can cause bloating, gas, diarrhea, cramping, and constipation for some people. Those with sensitive digestive systems, including conditions like FODMAP sensitivity, IBS, or SIBO, may experience these effects.

OTHER INGREDIENTS TO CONSIDER:

• C affeine, often added to greens powders, increases mental acuity, focus, and sports performance.

• Probiotics, or live bacterial cultures, may have a beneficial impact on gut health. Conditions with evidence for using probiotics include diarrhea, IBS, pouchitis, ulcerative colitis, and Crohn’s disease. Not all probiotic cultures are the same, and some may cause adverse digestive symptoms.

• Digestive enzymes such as bromelain and papain (from pineapple and papaya) are often included. Current evidence does not suggest that eating such enzyme-rich foods improves digestion. A balanced diet will naturally support the enzymes your body already produces.

Carol Ann Head, MS, RDN is a Nutrition Therapist at Memphis Nutrition Group, a nutrition and lifestyle counseling practice offering in-person and virtual nutrition therapy specializing in a non-diet, weight-neutral approach.

Contact Memphis Nutrition Group at 901.343.6146 or visit MemphisNutritionGroup.com for more information.

The Science Behind Greens Powders

There are few studies on greens powders, despite having been around for so long. The gold standard of scientific research, and the only study that can indicate cause and effect, is the randomized control trial. The two studies of this kind on greens powders are summarized below:

• O ne study showed that Greens+ lowered levels of damaged proteins when two tablespoons were taken daily over four weeks.

• A nother study that followed 40 people over 90 days found that two tablespoons of greens powder decreased systolic and diastolic blood pressure by 8%.

The overwhelming bulk of greens powder research is conducted by their parent company. These studies measure self-perceived benefits of the product — that is, participants recorded if they felt better after taking the supplement. These studies lack controls, are open to many forms of bias, and are overall poor indicators of the effect of the product.

If you are considering taking a greens powder, ensure the product has been third-party tested. This means an independent organization has reviewed the product to see if specific safety standards are met and if the product is safe for consumption. Third-party testing is crucial, but keep in mind that it does not validate other claims made about the product. Reputable testing companies include ConsumerLab, U.S. Pharmacopeia, and NSF International, and stamps can be found on the product label.

The Bottom Line

• G reens powders can provide a variety of vitamins and minerals from real fruit and vegetable sources.

• G reens powders can be costly and contain largely the same nutrients found in servings of fresh, frozen, or canned fruits and vegetables.

• Research conducted on greens powders specifically is very limited.

• Consuming whole fruits and vegetables remains the best option for overall health.

Are you looking to make some adjustments to your eating? Reach out to Memphis Nutrition Group to cut through the diet and supplement industry noise and find greater clarity and well-being in your relationship with food.

By Lisa Abbay, MBA, RDN, LDN, FAND

Nutrition Hacks to Increase Your Fruit and Veggie Intake

Have you ever wondered how to increase your fruits and veggies in your busy life? Many people struggle to find creative ways to get their recommended five servings of fruits and vegetables. According to the CDC, fruit and vegetable intake remains low, with only approximately one in 10 adults meeting the recommendation. Research shows that incorporating a variety of fruits and vegetables into your diet is a great way to manage weight, boost heart health, and prevent chronic disease.

Here are five recommendations to hack fruits and veggies into your diet:

1. Instead of snacking on chips or cookies, have healthier options available. Some ideas could be hummus with raw carrots and broccoli as a snack.

2. Leave the fruit in sight in your kitchen. People are more likely to grab a banana on the counter when leaving for the day or needing to grab a quick snack.

3. Make a healthy smoothie. Use frozen or fresh fruit, alongside low-fat milk or almond milk. You can throw in a handful of greens for an added boost of your fruits and veggies.

4. If you are a picky eater or have one at home, sneak it in. Some examples are making your own hummus and adding in some peppers for flavor or making a veggie lasagna with fresh vegetables.

5. Include produce at each meal. This is the easiest way to make an effort to have a fruit or veggie at every meal.

Judy Leone Thomas, Runner

72; Educator at St. Ann Bartlett School

I f RUNNING: It is very rewarding. I have accomplished things I never thought possible just a few years ago and have made lifelong friendships. You can get started running with just a pair of good running shoes!

BUCKET LIST: I would love to do a race overseas someday!

UP NEXT: I will do the United Airlines Half Marathon in New York and the Oak Barrel Half in Lynchburg, Tennessee.

FAVE FITNESS ACCOMPLISHMENT: My favorite is being able to run again. In 2022, I was told to stop running because of back issues. I substituted walking and cycling classes. However, I consistently did strength exercises and all the exercises recommended by the physical therapists. I began to notice the sharp leg pain that I previously had while running, began to diminish. So, after several months, I began to run again, almost pain-free! I fully realized the great importance of strength and cross-training.

SPEED BUMPS: In 2011, I was running the New Orleans Marathon and maintaining a GREAT pace, then I tripped and fell, shattering the base of my elbow. I was out of running for ten weeks. In 2012, a week after the Marie Corps Marathon, I had a stress fracture in my left foot! I heard pool running was a good substitute, so instead of getting down, I was in the pool every evening!

MY GROUP: I’m a member of Memphis Runners Track Club. I do the Road Races Series and Winter Off Road Series every year. I run with social groups of ladies. We enjoy running trips, celebrating birthdays, and coming up with various ways to challenge ourselves to become better runners.

RECENT RACES: This past year, I placed first in my age group for the MRTC Winter Off Road Series, Second place in my age group in the Russvegas Half Marathon, first place in my age group in the Little Rock Half Marathon, first place in my age group in the 5K and half marathon at the Smoky Mountain 5K and Half Marathon, and lastly first place in my age group at the St. Jude Half Marathon.

MOST MEMORABLE FITNESS

EVENT: My most memorable event was to complete the Boston Marathon in 2018!

BEST EATS: I love Pete and Sam’s.

DREAM DINNER COMPANY: I would love to have dinner with Teddy Roosevelt. Being a runner and loving the outdoors, we have him to thank for many of our national parks, forests, and national reserves.

GO-TO GEAR: I love my Garmin and Saucony Endophine running shoes.

INSPIRATION TO BE FIT: Both of my parents were smokers. I watched them struggle with many health issues, so I was determined to choose another path.

ON MY NIGHTSTAND:

“Wounded Tiger” by T. Martin Bennett

PET PEEVE: Weather that won’t cooperate!

QUOTE: “Always try to remain strong in the face of adversity.”

Photo by Tindall Stephens

Ernie Shadow, Runner

61; 4th grade Math Teacher at Campus School

I f RUNNING: Running builds tenacity and mental toughness that translates into every area of your life. It has also helped me manage my weight, reduce stress, and relax. I enjoy being outdoors, and every run is different, so it doesn’t have to be boring, and you can mix it up in so many ways. The Memphis Running Community also has a wonderful network of incredibly supportive people.

BUCKET LIST: I’d want to run Disney with my family next year. Yes, it’s magical!

UP NEXT: Germantown Half Marathon

FAVE FITNESS ACCOMPLISHMENT: Losing over 40 pounds!

HOMETOWN: Cordova, TN

SPEED BUMPS: I’ve had a few stress fractures and have also suffered from patellofemoral pain syndrome, or “runner’s knee.”

MY GROUP: Pilgrimage Track Club. We enjoy many laughs, races, and weekend trail running along the Wolf River.

FAVORITE JAMS: “Thunderstruck” by AC/DC for pre-race energizing

RECENT RACES: Momba 100 (25K) and Big Buffalo 50 — our team placed 3rd in the relay.

MOST MEMORABLE FITNESS EVENT: Running the Chicago Marathon, having my wife cheer me on, and finishing the NAVY 10NM with both of my kids when they were in high school, where we all placed 1st in our age groups — it’s a tie!

BEST EATS: I enjoy seafood from the Coastal Fish Company at Shelby Farms.

DREAM DINNER COMPANY: I’d have loved to have had the opportunity to have dinner with Grete Waitz, who won nine New York City Marathons, women’s division, between 1978 and 1988.

BINGE WATCHING: Boardwalk Empire

GO-TO GEAR: Garmin 245, Brooks GTS for roads, and HOKA Speedgoat for trails

INSPIRATION TO BE FIT: During my 40s, I put on a lot of weight from overeating and not staying active. My blood pressure and cholesterol increased, and I became winded quickly. My primary care physician urged me to turn things around before more serious health issues occurred, which was all I needed to hear. I went from being unable to run a quarter of a mile to completing my first marathon in two years. I no longer take my body for granted, and maintaining my health and fitness is now a habit.

ON MY NIGHTSTAND: Lucky Man: A Memoir by Michael J. Fox

PET PEEVE: Late start times at races!

QUOTE: “Let us run with endurance the race that is set before us.” - Hebrews 12:1

Photo by Tindall Stephens

BILLY TUNE

44, Private Personal Trainer at midtown Apex Personal Training

FAV WAY TO WORKOUT:

I love a 5 a.m. run through midtown before work — bonus if I catch the sunrise.

BIGGEST FITNESS

MYTH:

That exercise should always be intense, and you should be exhausted after a workout. Focus on quality movements and consistency, and play the long game so you’ll be less likely to burn out and hopefully avoid injuries.

BIGGEST NUTRITION MYTH:

The myth that extreme diets are the only way to lose weight. No one should remove whole food groups; it’s not sustainable, and carbs and fats are delicious.

MY TYPICAL WORKOUT DAY:

I run 8-10 miles in the morning, do resistance training at lunch, and walk my two corgis with my wife when I get home.

MY ADVICE:

Keep showing up and stacking workouts, and then one day, you’ll realize you’re pretty fit and your quality of life has improved.

MY FITNESS TIP:

Choose a mode of exercise you enjoy, and that fits into your lifestyle. We have more options than ever, so don’t feel like you have to join a gym or run to get in shape. Virtual platforms are great options for busy people to get a great workout with minimal equipment.

IF I COULD ONLY HAVE ONE PIECE OF EQUIPMENT:

Running shoes. I have way too many!

ALWAYS IN MY GYM BAG:

Snacks, headphones that are never charged, several pairs of shorts and shirts, headlamps that are charged, multiple pairs of running shoes, and body glide.

MY FITNESS IDOL:

Tommy Rivers Puzey is someone I can always draw inspiration from. He was one of America’s top marathon runners before contracting a rare form of cancer that put him in a medically induced coma for three months. He survived and has completed several marathons since. He’s a brilliant writer and chronicles his journey on his Instagram page.

MY DIET:

I follow a balanced diet but will indulge in a burger or pizza. I have a massive sweet tooth that usually requires a cookie most days. If the training volume is heavy, my diet is heavier on the carbs and more protein-heavy if the training volume is low.

SETBACKS:

Everyone who exercises or trains for a race will experience an injury. I give myself a day to be upset, and then I look at what went wrong and how to avoid it next time. Injuries and setbacks are learning opportunities and make you appreciate the good workouts and races.

GOALS FOR THE YEAR AHEAD:

Having a race or competition to focus on helps me stay accountable and keeps me excited to train. A big goal is to qualify for the Boston Marathon in the next couple of years. At 44, maintaining my strength and mobility is also very important to me.

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

Photo by Tindall Stephens