Memphis Health+Fitness Magazine May 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.

More than one-third of our community is directly impacted by obesity, putting Mid-Southerners at a higher risk of developing life-threatening conditions. Together, we can change this and help create a healthier and more active community. Are you up to the 1,000,000 pound challenge or simply want to live a more active life? Join the Healthier 901 movement today by downloading the free wellness app to track weight loss and access resources, events, partner discounts and more.

Amy Goode | Publisher

Amy is passionate about growing the health and fitness community, as she’s done for the last 28 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

Brooke Simpson | Photographer

Simpson is originally from Michigan and is a multimedia specialist who has been shooting photography over 8 years in a wide range from academia, sports, weddings and more. In her free time, she is a devoted wife and super mom to their 1yr old son, along with their two sassy dogs.

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.

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

The Best of Me 5K Run/Walk

presented by The Memphis Alumnae Chapter of Delta Sigma Theta Sorority, Inc.

The Physical and Mental Health Committee of the Memphis Alumnae Chapter (MAC) is concerned with the Total Woman: Mind, Body, and Spirit of our members and women, particularly within the African American community. Our chapter aligns with our commitment to the national Physical and Mental Health programmatic thrust and supports the national initiative, TheDeltaCare. This internal wellness campaign was created to promote self-care through physical wellness, emotional wellness, and awareness/advocacy. For MAC, this translates into comprehensive health education programming, including health fairs, sisterly relational events, and the support of numerous community events.

Since its chartering in 1935, the Memphis Alumnae Chapter has been at the forefront of public and community service and social action issues, allowing us to become transformational leaders through mentorship and offering scholarship opportunities to support educational advancement. Over the past 12 years, the Memphis Alumnae Chapter has raised over $300,000 to provide scholarships to a diverse range of deserving students.

The Memphis Alumnae Chapter of Delta Sigma Theta Sorority, Inc. cordially invites you to participate in our 3rd Annual Best of Me 5K Fun Run/Walk. This event will raise money to benefit our organization’s Maggie McDowell Scholarship Fund, which is annually awarded to deserving high school students in Memphis and the Shelby County area who have been accepted into accredited institutions of higher learning. The Inaugural Best of Me 5K Fun Run/Walk raised a total of $8,790. Our goal is to double our fundraising efforts in 2024.

The 3rd Annual Best of Me 5K Fun Run/Walk will be held at Overton Park on Saturday, May 18, 2024. The festivities will kick off at 7:30 a.m. with music and warmups, followed by the start of the race at 8:00 a.m. Medals will be given to all 5K registrants. Please join us for fitness, food, fun, and fundraising!

For more information about the Best of Me 5K Run/Walk, visit Runsignup.com/Race/TN/Memphis/ BestofMe5KRunWalkandFamilyOuting or email pmh.dstmac@gmail.com.

By Amanda Tompkins

Photo by Brooke Simpson

A BLUFF CITY BLOCKBUSTER

John and Leslie Daniel know firsthand the fragility of life and the power of healing in relationships. As ambassadors for inclusivity and healthy living, they have created a beautiful space where people can thrive in an environment of community and wellness.

John Daniel arrived in Memphis in 2000, unaware of what would come. “I came to Memphis in 2000 with my first wife, who died in 2011 of cancer.” Shortly after that, he met Leslie, and they were married in June 2014. Their celebration was shortlived. “My heart failed in September 2014. I lived on a left ventricular assist device for a year and received a transplant in September 2015.” Leslie was not immune from the unpredictability of life either, and just a few years later, she emerged from her health crisis as a breast cancer survivor.

“We appreciate the value of life and want to contribute to the health and wellbeing of the community.”

They started playing pickleball in May of 2020 with neighbors at the Artesian, their condo community in downtown Memphis, who had adapted their tennis courts into two pickleball courts. “It was a way to connect and stay active as the pandemic was still impacting lives.

“During the hot days of Memphis summer, it was challenging to play outdoors.” Driven by their passion and vision to create something engaging and fun that connected people and contributed to a healthy community, they drafted a plan to build an indoor court. The opportunity came after a few months of real estate shopping when they learned that the owners of Malco Plaza in Bartlett were looking for someone to convert their

closed theater into a pickleball facility. After some research, they discovered several movie theater conversions into pickleball clubs happening in other parts of the country. “Movie theaters are closing, but because of sloped floors and odd space configurations, they are difficult to reuse. Pickleball is one option that works.”

Bluff City Pickleball opened in March 2024. “We have had an enthusiastic welcome from the pickleball community. We have a partnership with Picklemania, a non-profit which uses pickleball to teach economically disadvantaged kids life skills in schools.” The space offers courts for playing pickleball, conference rooms where people can meet, work, or have team-building exercises, and a cafe where everyone can hang out and get to know each other off the court.

“The intention of the space is to bring people together,” states Leslie. “It is

encouraging to see so many ethnicities, ages, races, sizes, and experience backgrounds in the facility.” For John and Leslie, the mission is beyond the game. Pickleball is the thing that brings people together; the goal is to find commonality amongst diversity.

“Pickleball is not just about winning points. It’s about winning in life by staying active and engaging with others. We appreciate the value of life and want to contribute to the health and well-being of the community. The club is part of that vision to live a meaningful life that makes a difference.”

They plan to offer scholarships to underserved children and host youth summer camps for children ages 8-14 in June and July. The best way to get involved is to attend one of the beginner clinics. Go to Bluffcitypickleball.com to register.

By Jessica Ganey (Seebeck)

Weathering the Storm:

Understanding the Depths of Postpartum Depression

The latest research shows that 1 in 5 new mothers experience postpartum depression (PPD) and/or anxiety. Despite a growing movement to destigmatize postpartum depression, there is still a great need for more understanding of its complexities. As a mental health clinician working primarily with women, one of the most common phrases I hear is, “PPD is so much more than just blues or feeling down.”

So then, what is it like to have PPD?

Postpartum depression is characterized by some symptoms we might expect, such as feeling sad, depressed, and crying frequently, but it does not stop there. Some women experience intense feelings

of anger, rage, and irritability, while others might feel detached and hopeless. It is not even uncommon for someone to have suicidal thoughts. This experience can weigh heavily on a woman as she is also physically and mentally coping with the recovery and processing of labor, delivery, and meeting her newborn. When asking a woman who has endured such a storm in the form of PPD, she might describe it as feeling “broken” or “in a fog.” She might even struggle to find words for the daily feelings of guilt, worry, or terror.

These inner experiences create such a stark dissonance between what they, and society, expect them to feel. Often, new mothers are surprised by the intense experience and emotions and might constantly fight off thoughts like “I’m not supposed to feel this way…” or “Why am I not happy?” These thoughts come in addition to society’s messages reinforcing these doubts. Through exposing the reality of PPD, we develop understanding and empathy, which allows greater capacity for acceptance and less shame. This means we can directly impact the experience of those with PPD by letting them feel heard, seen, and accepted, especially on their lowest, most confusing days when they might otherwise suffer silently.

What can I do for my loved one with PPD?

While it may sound surprisingly simple, your presence is one of the best ways to support your loved one. On top of experiencing depression and perceived isolation, a common experience tied to PPD is shame. So, offer your

nonjudgemental, loving presence rather than striving to change or stop their feelings. Let them know you are there if they wish to talk about anything, but that you’re also there to simply be with them, to sit in the room with them, and weather that storm by their side.

I think I might have PPD…

When we experience depression, our nervous systems are in a state of shutdown. No wonder suggestions like going for a walk, getting outside, or reaching out to a friend feel quite literally impossible. If you have a moment where any of those activities sound okay, then yes, absolutely! We know that movement, nature, and supportive people can help tremendously. But if you are feeling stuck in the lowest of lows, try for something we call a “state shift.” Its focus is not on stopping the feeling or connecting with the feeling; it’s merely about shifting into a different state, even if just for a moment. Any amount helps. Some examples of state-shifting actions include showering (hot or cold), stepping outside and noticing the air or the feeling of the ground, or perhaps listening to very upbeat music.

As a therapist and a postpartum mother myself, I know these words might only scratch the surface of your experience. No matter where you are in your journey, though, I encourage you to view yourself with a gaze of grace and validation. What you are enduring is real, it is hard, and you are not alone in this storm.

IG: @ jessicaganeylcsw Jessicaganey.com

is a Licensed Clinical Social Worker and 200HR Registered Yoga Teacher with advanced training and expertise in trauma-informed, holistic approaches to healing.

Jessica Ganey (Seebeck)

By Jason Gerrard, MD, PhD

Healing Hand Tremors

If you struggle with hand tremors, Focused Ultrasound can help without surgery. Hand tremors from an essential tremor can have an enormous negative impact on quality of life, and many people are unaware they can be treated without surgery.

As medical director of Regional One Health’s Focused Ultrasound program, I can help patients get significant, lasting relief from tremors in just a few hours.

With Focused Ultrasound, there’s no incision, surgery, general anesthesia, or hospital stay. It may sound like a miracle, but it’s an evidence-based, state-of-the-art technology that uses MRI imaging and ultrasound energy focused to ablate the location in the brain causing tremors.

Our patients must be at least 22 years old with a confirmed diagnosis of essential tremor or tremor-dominant Parkinson’s disease. You need to have tried at least

two medications without success, and we’ll do a CT scan of your skull to make sure it’s compatible.

If you qualify, your procedure will be performed at our comfortable, convenient East Campus Imaging Center in East Memphis.

When you arrive, we’ll shave your head and fit you with a specialized head frame. These steps are needed to hold the head still and accurately focus the ultrasound energy.

During your procedure, you’ll lie on a treatment table. The upper half of your body will move in and out of an MRI several times over 1-2 hours.

After locating the spot in your brain causing your tremor, I use ultrasound energy to create a small therapeutic ablation. This causes the tremor to stop right before your eyes.

You’re awake the whole time! That’s important because I’ll ask you how you’re feeling and to perform simple tasks like drawing a spiral or touching your finger to my finger. This lets me gauge how well your treatment is working.

After that, we will take you to a recovery room. Once we ensure you aren’t having problems, you can go home.

Most patients leave with major tremor relief. The main possible side effects are mild fatigue, headache, dizziness, clumsiness, numbness, and speech difficulty. Most potential side effects clear up within a few days to weeks. Many patients experience no side effects.

The FDA recently approved Focused Ultrasound for both hands. Previously, we could only treat one side of the body. Now, nine months after your first procedure, we can treat your other hand if there are significant tremors on both sides.

It’s hard to understate the impact this procedure can have on a patient’s life.

People can return to their favorite activities, such as sewing, painting, and gardening. They can also cook and clean. Perhaps most importantly, they can be independent—they don’t need someone else to help them eat, drink, bathe, etc.

I encourage anyone struggling with hand tremors to learn more. Talk to your neurologist or physician to get started.

My team loves helping patients get back to the things they enjoy. Focused Ultrasound may not be an actual miracle, but for the patients we help, it can certainly seem that way!

By Dharmesh Patel, MD

Healthy Living and Cholesterol

Living in the Mid-South, maintaining a healthy lifestyle is particularly essential for overall well-being as we have some of the highest rates of cardiovascular disease and obesity in America.

One key aspect of healthy living is managing cholesterol levels in the body. Cholesterol is a waxy, fat-like substance found in the cells of our body. While it is necessary for the production of hormones, vitamin D, and digestive juices, high levels of cholesterol can lead to serious health problems, including heart disease. This article explores the importance of healthy living in managing cholesterol levels and provides practical tips on achieving and maintaining a healthy lifestyle.

Adopting a balanced and nutritious diet is crucial for managing cholesterol levels. A diet rich in fruits, vegetables, whole grains, and lean proteins can help lower cholesterol. Foods high in saturated and trans fats, such as fatty meats, fried foods, and processed snacks, should be limited or avoided altogether. Instead, opting for healthier fats found in avocados, nuts, and olive oil can positively impact cholesterol levels. Additionally, incorporating foods high in soluble fiber, such as oats, legumes, and fruits like apples and oranges, can help reduce cholesterol absorption in the body and lower cholesterol levels by 15-20%.

Triglycerides are fats particularly reflective of diet and alcohol consumption. Ideally, their level should be less than 150, but in this community, it is rare. Triglycerides are an independent risk factor for heart disease.

It is very important to remember that 75% of cholesterol synthesis is made in the body, and only 25% of cholesterol is due to diet. This is why “diet and lifestyle alone“ does not fix all in most patients.

We now have different therapies that help lower cholesterol. Statins are generally the first therapy provided and can lower bad cholesterol (LDL) by about 30-55%. Rarely do patients get muscle aches from statins (6%) but the perception by patients is different. We have other medicines which are not statins. There are therapies that reduce the absorption of cholesterol and reduce LDL by 20%. In the last five years, injection therapies have been available, which can be given every two weeks and reduce the LDL by 63%. More recently, the innovation of sIRNAs were introduced, which reduces LDL by 50%, but the injection is given only twice a year. Both injection therapies do not increase the risk of muscle aches.

We at Stern Cardiovascular Foundation have recently opened the first specialized Lipid/Cholesterol clinic in Memphis and surrounding areas. We are accepting patients who have a history of high cholesterol, including all the different therapeutic options. For more information call 901.271.1000.

Regular physical activity is another vital component of a healthy lifestyle and cholesterol management. Engaging in at least 150 minutes of moderate-intensity aerobic exercise per week, such as brisk walking, swimming, or cycling, can help raise high-density lipoprotein (HDL) cholesterol, also known as “good” cholesterol, and lower low-density lipoprotein (LDL) cholesterol, or “bad” cholesterol. Exercise also aids in maintaining a healthy weight, which is essential for overall cardiovascular health.

In addition to a healthy diet and regular exercise, managing stress levels is important for maintaining healthy cholesterol levels. Chronic stress has been linked to higher levels of LDL cholesterol and lower levels of HDL cholesterol. Engaging in stress-reducing activities such as meditation, yoga, or spending time in nature can help lower stress levels and promote overall well-being. Adequate sleep is also crucial for managing stress and maintaining a healthy lifestyle. Lack of sleep has been associated with higher cholesterol levels and increased risk of heart disease.

Furthermore, avoiding tobacco smoke and limiting alcohol consumption is essential for healthy living and managing cholesterol levels. Smoking damages blood vessels and lowers HDL cholesterol, making it easier for LDL cholesterol to build up in the arteries. Similarly, excessive alcohol consumption can lead to high cholesterol levels and other health problems. It is recommended to quit smoking and limit alcohol intake to moderate levels, which means up to one drink per day for women and up to two drinks per day for men.

Lastly, regular check-ups with healthcare professionals are crucial for monitoring cholesterol levels and overall health. Blood tests can determine cholesterol levels and identify any potential risks. Based on the results, healthcare professionals can provide personalized advice and prescribe medication if necessary.

It is important to understand that cholesterol goals are different for different populations. Patients who have had a heart attack or stroke or have stents in the heart, neck, and/or legs have goals that are significantly lower than those of the general population. People with diabetes are another group.

We also now have additive tests such as a calcium score scan, which are easy to do (10 seconds in a CT scanner) and cost around $99. This test alone can help detect heart disease and is an extremely useful test if both positive or negative.

Healthy living plays a vital role in managing cholesterol levels and reducing the risk of heart disease. A balanced diet, regular exercise, stress management, avoiding tobacco smoke, limiting alcohol consumption, and regular check-ups are key components of a healthy lifestyle. By adopting these practices, individuals can take control of their cholesterol levels and improve their overall well-being. Remember, small changes in daily habits can lead to significant long-term benefits. So, let’s prioritize our health and make conscious choices towards a healthier and cholesterolfriendly lifestyle.

OVER 100 YEARS OF EXCELLENCE

Stern Cardiovascular Foundation is recognized as among the largest medical research facilities in the country and provides state-of-the-art diagnostics and treatment of all aspects of cardiovascular disease, including arrhythmia, hypertension, coronary artery disease, congestive heart failure and cardiac valve disorders. Stern Cardiovascular Foundation is where you’ll find the best Cardiologists in the Mid-South. Repeatedly recognized by local, state, and national agencies as experts in cardiovascular care, Stern’s 45 board certified physicians treat their patients with compassion, commitment, and responsibility. For over 100 years, the Stern Cardiovascular Foundation has delivered on its mission of Excellence in Cardiovascular Medicine, Research, and Patient Care.

STERN CARDIOVASCULAR

By Dr. Daniel Tucker

Bye, Bye, Bunions!

As a foot and ankle surgeon at Baptist Medical Group, I have witnessed the impact bunion pain has had on countless patients. Read on to better understand bunions and the effective treatment options that are available.

What are bunions?

Bunions are a common deformity that affects nearly 25% of American adults. The condition occurs when bones in the mid-foot slide out of alignment, allowing the bone in the big toe to drift. This often leads to pain or discomfort that can restrict everyday physical activities and footwear choices. Contrary to common belief, bunions can develop in men or women at any age, and the condition often runs in families.

How can they be treated?

Many patients with bunions try to manage their pain using nonsurgical options at first. However, the only way to correct a bunion deformity is with surgery. Historically, many patients tend to avoid bunion correction surgery because of the negative reputation surrounding it. It is important for patients to learn about innovative treatment options available, including Lapiplasty ® 3D Bunion Correction®, which allows physicians to treat a bunion deformity at its root cause.

How does the Lapiplasty® Procedure work?

The Lapiplasty ® Procedure involves using a system of patented titanium plates to secure the misaligned bones in the foot in their proper positions. This approach addresses all three dimensions of the bunion deformity, including the cosmetic bump on the side of the big toe. Many of my patients who undergo the Lapiplasty ® Procedure can bear weight while wearing a surgical boot within two weeks after surgery based on their physicians’ guidance and return to their usual physical activities within about four months.

It is rewarding to offer a treatment option to patients who have endured months or even years of bunion pain. Clearing them to return to activities they enjoy, whether running a marathon or walking around their neighborhood, brings me joy.

Only a surgeon can tell if the Lapiplasty® Procedure is right for you. The opinion expressed by this doctor is their own, and not necessarily that of Treace Medical Concepts, Inc. Individual results may vary depending on age, weight, health, and other variables. There are risks, and recovery takes time. For more information about recovery from the Lapiplasty® Procedure, see the recovery information and discuss the post-surgery recovery process with your doctor. Risks include infection, pain, implant loosening, and loss of correction with improper bone healing. For more information on benefits, risks, and recovery, visit Lapiplasty.com.

Dr. Daniel Tucker is a board-certified foot and ankle surgeon with over 23 years of experience. To book a consultation with Dr. Tucker, please visit Locator.treace.net/surgeon/3465.

Alice Miller Anneliese Szatkowski

Hydrating Oxygen Facial

Mother's Day Gift Guide

Pamper your loved ones this Mother’s Day with gifts that will make them glow. We’ve rounded up the best beauty deals around Memphis because every mom deserves a spa day.

Glo Medical Aesthetics

The DiamondGlow facial uses a patented, next-level resurfacing treatment to deeply cleanse, rebalance, and smooth the skin’s texture. The one-hour treatment integrates 3X1™ technology, professionalgrade SkinMedica® Pro-Infusion TNS Advanced+ Growth Factor Serum, and LightStim® LEDlight therapy for a refreshing feeling. It costs $250.

To book: 901.552.3461

BodywoRX offers customizable IV injections to suit many needs, including acne, dehydration, migraines, and even beauty! Purchase any IV and receive two lipo injections for free! These injections make losing weight easy while increasing energy.

To book: 901.633.8463

A Beautiful You Medical Spa

The Plastic Surgery Group of Memphis

To book: 901.756.3838 BodywoRX Health and Wellness

Embrace beauty with the HydraFacial treatment, a versatile, transformative, threestep process that leaves skin radiant while softening lines and wrinkles. Basic facials start at $150 and go up to $250.

To book: 901.683.8220

Let mom indulge in a treatment of her choice with PSG Skincare & Laser Center’s Mother’s Day sale: purchase a $100 gift certificate and get an additional $25 gift certificate for free between May 6 and May 10. Customizable facials are available!

Activate IV

Revitalize Drip is a blend of antiaging and fat-burning vitamins that rejuvenate the skin. Pair it with the Brightening Facial to hydrate the skin and reduce fine lines and wrinkles for a bright complexion. The Mother’s Day Bundle includes Revitalize Drip and a Brightening Facial for $265.

To book: 833.879.2796

Club Beauty

Pamper the amazing mom in your life this Mother’s Day! Club Beauty is offering Brow Micropigmentation and Lip Blush treatments for $50 off

To book: 901.619.8758

McDonald Murrmann Center for Wellness and Health

The AquaFirmeXS facial is an advanced treatment that combines micro-cupping, vibrating massage, and ultrasound handpieces to exfoliate, cleanse, and revitalize the skin. Using plant-based serums to enhance the complexion, this customizable facial can be done right before an event! Please call to inquire about the price.

To book: 901.322.7020

Wallace Plastic Surgery Group

Lumecca is the most powerful laser on the market for treating pigmented and vascular lesions. With patients noticing significant improvements in complexion after just one use, Lumecca is the premier treatment for sun damage and slowing down skin aging! Treatments start at $300 per session.

SkinBody Memphis

A gift card to SkinBody Memphis — a Medical Spa specializing in custom facials, Botox, filler, lasers, and body treatments — will make the perfect Mother’s Day gift. Plus, for every $100 you spend on gift cards, you will be entered for a chance to win 50 units of free Botox!

To book: 901.474.7636

To book: 901.779.6538

De La Belle Wellness and Spa

Upgrade her eye care with Revital Eyes AM and PM brightening cream and Peptide eye cream to soften fine lines and wrinkles with minimal irritation, revealing a brighter, smoother complexion around the eyes. Snag the Dream Team Eye Duo for just $140.

To book: 901.433.9024

Skin+Ivy Wellness Spa

Restore the vitality in your under-eye skin with Platelet Rich Plasma (PRP). PRP works by collecting blood drawn from the patient and then centrifuging it in separated platelets to naturally produce more collagen in the skin. The treatment is $750.

To book: 901.584.8165

By Zoe Harrison

Photo by Tindall Stephens

Rejecting Bounce-Back Culture After Childbirth

Tatum Talley is constantly on the move. She’s building her career in fitness while being the fiancée of Grizzlies player Desmond Bane and a mother to a son under two. However, finding her own yoga practice and bringing yoga to others as an instructor keeps her calm, healthy, and inspired, even during times of commotion.

Tatum, from Ft. Worth, Texas, found yoga while a student at Texas Christian University. She remembers feeling like a bit of an outsider during college, not enjoying the drinking and partying lifestyle that is often commonplace in large southern universities like TCU. Meanwhile, she had difficulty finding a direction for her education and often changed majors. During that time, Tatum decided to try a yoga sculpt class at a new CorePower Yoga studio in town and quickly felt at home in the yoga studio. “I have never been a competitive person, so it makes sense I fell in love with yoga, particularly with the emphasis on going with the flow without competing with yourself and others,” she says.

Tatum completed yoga teacher training in 2017 and began to love seeing her students grow. She remains in touch with her early students even now.

In 2020, Tatum moved to Memphis when her fiancé Desmond signed with the Grizzlies. She began teaching yoga at Lifetime Fitness and became certified as a personal trainer. However, during a difficult pregnancy with her son, Tatum changed her mentality about her fitness and training. “I was sick for so much of my pregnancy, I finally had to take a step back and take care of myself, and that meant putting my fitness goals on hold,” she remembers.

After her son was born, Tatum remembers the toxicity of the “bounce-back culture” that she saw around her — women being told and encouraged to achieve their pre-baby bodies and fitness levels as quickly as possible. Instead of giving in to these societal pressures, Tatum chose to give herself a break and give her body the rest that she knew it needed. “Once I was ready to return to working out, I would squeeze in short workouts around my son’s sleeping schedule,” she remembers. “At this point, I was working out for happiness and energy, and prioritizing mental health and avoiding that toxic mental place of judging my body’s abilities.”

Now, Tatum has returned to teaching yoga at Core Collective Broad, where she is also expanding her practice through Pilates Teacher Training. She continues to determine the best ways to balance time for personal fitness, her career as an instructor, and her most important job as a mother. Still, she has found that she always comes back to a positive mindset of gratitude. “Make your number one priority things that make you happy, even if it isn’t on a fitness level. Work out because you enjoy it and want to live a long, healthy life.”

Find Tatum’s teaching schedule at Core Collective Broad on their website Corecollectivebroad.com.

By Amanda Tompkins

Defeat Uterine Fibroids and Gain Back Life

Photo by Brooke Simpson

Shunice Arrington had lived an active life until a couple of years ago. In 2022, Shunice began experiencing changes to her menstrual cycle. She had never had problems before, but suddenly they were becoming more and more painful — so bad that she would be in bed for several days at a time until it passed. As someone who had always had regular cycles, the now unusually heavy flow concerned her, often finding it necessary to call into work, unable to function, and regularly missing out on events with friends and family.

“I had extreme fatigue and very little energy. I could not even go up the stairs in my own home or walk in the evenings with my husband without getting winded.”

Not feeling “normal” was taking a toll on her mental health, too, as she was becoming increasingly more depressed in social isolation. After a year of dealing with the pain, she finally decided to go to the doctor. It was discovered she had large uterine fibroids, which were causing her heavy bleeding and intense pain.

Because of her extreme amount of blood loss over several months, she had become severely anemic, causing fatigue and complicating treatment. “The initial treatment plan included a myomectomy, but I could not go through with the procedure because my blood counts were so low.” With surgery out of the question, she had to turn to other options. That’s when she found Dr. David Cohen at Vascular Interventional Physicians in Memphis. Her new treatment plan was to use a procedure called Uterine Fibroid Embolization. Unlike an invasive surgical procedure, UFE requires little to no hospital stay and avoids myomectomy or hysterectomy. The procedure restricts blood supply to the fibroid, causing it to shrink over time. The doctor told her the resolution of the fibroid could take months but would be particularly likely in her case due to the size of her fibroid — six inches. To everyone’s surprise, just three days later, Shunice started experiencing the symptoms of her body getting rid of the fibroid. She was in more intense pain and stated that it felt like she was in labor. She went to the doctor during this episode and was told that sometimes “delivering” the fibroid was the body’s response to her treatment. She was rushed to emergency surgery to have the fibroid removed and has since recovered beautifully.

“I’m better now than I was before. I actually feel normal. Like a normal woman.“ She no longer gets short of breath simply walking across the street. She now attends Zumba regularly at various locations across the city, including the YMCA and the Raleigh library. She says it’s the best thing she’s ever done to get rid of the fibroids because she no longer has to skip out on family activities or take medical leave from work. “I have my life back now.” She urges any woman who starts to experience changes in her menstrual cycle to get it checked out as soon as possible so that problems can be identified and treated before they steal too much of life’s precious time.

Shunice would like to thank Dr. Cohen and his team for their abundant support.

ACTIVE HEALTH CHIROPRACTIC

Lessons From a Postpartum Bikini Competitor

By Zoe Harrison

Photo by Tindall Stephens

Whitney Wilson is a former college athlete and mother of two who always looks for new ways to keep her fitness routine exciting. After growing up in Lexington, Tennessee, and playing basketball competitively, Whitney ended up playing in college at Freed-Hardeman University. After graduating and completing her basketball career, Whitney had a bit of an existential crisis. “I needed to figure out who Whitney is without any competitiveness and without a coach in my face every day telling me what to do,” she remembers.

After college, she went straight to graduate school for dental hygiene, where she turned to running and cardio to stay fit despite feeling burnt out from years of competitive training. Over the next few years, she moved to Memphis and had her two children via C-section very close in age, which was a significant physical challenge. In 2019, she was five weeks postpartum with her second child, having two kids under two, and working full time. “I didn’t feel like I had things together with myself, and I wanted to find a way to keep my mental and physical health up and become stronger again,” she says. She decided to get back in touch with her competitive nature and sign up for a bikini bodybuilding competition.

Whitney trained for 25 weeks with Daavon Grayson, who taught her everything she needed to know about weightlifting, proper cardio, and nutrition. Though she was sometimes exhausted during her training process, Whitney began to love how her body looked and felt again and began feeling stronger and more confident than ever. “I was drained and tired, but also had a strong sense of happiness and motivation, and I could still find time and energy for my husband and kids,” she remembers. She attributes the mental toughness she exerted during training to her years as a fulltime athlete and was able to tap back into that mindset to achieve her goals.

While Whitney is no longer competing in bikini shows, she has taken what she learned from her training with Daavon and applied it in a way that fits her schedule. Through her bodybuilding training, she learned what she needs to do regarding exercise and nutrition when she wants to look a certain way, and she can pick it up whenever she needs to. In addition to her weightlifting and cardio training, she enjoys group classes at F45.

However, Whitney is not opposed to picking up bikini competitions again in the future and may even look into being a trainer once she retires from coaching her kids’ sports teams. Overall, she hopes to spread the message that keeping up with your health is the best thing you can do for yourself and your family. “I am all about encouraging my family and my African American community to be health conscious. I am a firm believer that keeping up with health is the best thing you can do.”

By

Shlomit Ovadia

Photo by Brooke Simpson

Surviving an Ovarian Cancer Diagnosis

It’s not often that you go in for a routine doctor’s appointment and find yourself with an ovarian cancer diagnosis. This happened to wife and mother of four, Rachel, 38, who hopes other women will not ignore the signs.

Before her diagnosis, Rachel lived a pretty normal life. She went to the gym thrice weekly, ate healthy, and enjoyed recreational activities like comedy and Memphis Grizzlies games.

Yet, last January, very subtle symptoms began to emerge, such as lower abdominal and hip pain and some minor bloating before her period. Doctors sent her home, suggesting she avoid wearing heels as being the probable cause.

So, when Rachel returned in March for a routine annual exam and birth control refill appointment, a vaginal ultrasound and CA125 blood test revealed something much worse was brewing.

“I had some fear but was not totally surprised. My mom died of ovarian cancer in 2016, and I had tested positive for the genetics.” Currently, there are no standard screening protocols.

She was referred to Baptist Women’s Health and assigned a Gynecological Oncologist, Dr. David Engle.

“They called me the next day and got me in for a physical examination within two weeks.”

The following month, Rachel went in for what was supposed to be a 1.5-hour surgery to remove her fallopian tubes and ovaries but ended up losing part of her colon and having her intestines rerouted when doctors discovered the cancer had spread there.

“I have good days and bad days, but for the most part, I just keep living life,” Rachel explains of having to rely on others to drive and cook her meals, in addition to using the bathroom through a stoma and colostomy bag, among other drastic changes.

After undergoing six rounds of chemotherapy post-op, Rachel underwent a bowel reversal surgery to reconnect her intestines to her colon and then began maintenance chemotherapy in January. This preventative drug is administered for two years after a diagnosis due to the cancer’s high recurrence rate.

Despite all the complications Rachel experienced and continual fatigue, nausea, and ‘chemo brain,’ Rachel seems hopeful and cheerful.

“Baptist has been phenomenal. My nurse Michelle was so helpful with anything I needed. I’m a pretty optimistic person, so I knew if I followed the doctor’s recommendations, I would be okay,” she explained.

To stay active, Rachel takes to the streets. “I love to walk. I try to walk around my neighborhood daily on the same two-mile route. Just being out in the weather and sunshine really helps my mental and emotional health.”

Because ovarian cancer symptoms are subtle and tend to get overshadowed by more female-prevalent cancers, Rachel advises women to speak up if they think something is off. Symptoms often include abdominal bloating, feeling full too quickly when eating, pelvic pain or pressure, and changes in bowel or bladder habits.

“Advocate for yourself, get a second opinion, and don’t be scared to ask your doctor for different tests. Even if they find something small, it can be the difference between life and death if you catch it early enough.”

By Zoe Harrison

by Tindall Stephens

Finding Evolution & Accountability

Photo

Brittany Clark is a lifelong athlete who works to spread her love of fitness to her children and the children in her community. She grew up a track and field athlete and participated in varsity track at Houston High School. In college, she continued to run socially while completing her degree in special education at the University of Memphis.

Though she remained active in college through running and various exercise classes, she lost the fire she felt for athletic training as a younger athlete. That is until she tried a CrossFit class in 2015, and Brittany quickly felt she had found her edge again. “CrossFit was the perfect fit for me as an athlete. It’s exercising with a competitive flair. I was learning brand new skills while having the class and a coach keeping me accountable,” she says.

Brittany has been an avid CrossFit enthusiast for nearly ten years and now competes in USA lifting and CrossFit competitions about four times yearly. She has continued to run, but more for the mental benefits than for any competitive goals. She continued CrossFit during her pregnancy with her now 5-year-old son and found that the modifiable exercises kept her fit during pregnancy and eased her recovery postpartum. Now, her son and niece join in her passion through the CrossFit kids option offered at Memphis-area studios.

Brittany offers the following advice for her fellow working moms looking to make time for themselves. She says, “Get on a routine and plan it. If you just go randomly, it’s never going to happen.” Brittany’s routine is to arrive at the CrossFit gym at 5:00 a.m. and get right to work. At CrossFit, the workout is posted on the app for the gym the night before, so all she has to do is come in, warm up, do her workouts, and then cool down. Brittany appreciates that through her CrossFit community, she can follow the daily workout or modify the components and durations of her workouts based on her personal training goals and upcoming competitions.

In addition to her personal workout goals, Brittany gives back to her community by coaching track and field through the Special Olympics Unified Champion Schools program at Collierville High School. “I love seeing the students share the same passion I had for track, and getting to help bring that joy into their days means so much to me.”

In the future, Brittany has no plans to slow down her training for her multiple annual CrossFit and Weightlifting competitions. She also hopes to mix in some marathon training and continue to spread her love of fitness to her family and her students through both CrossFit and track.

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By Zoe Harrison

Finding Harmony Between Career and Motherhood Through Yoga

Photo by Tindall Stephens

Ally Parker is a high-achiever in all aspects — from growing up as a competitive dancer to achieving a career as a successful accountant while raising two young children. However, Ally once got to the point of feeling overworked and burnt out. Now, working part-time in accounting and as a yoga instructor, Ally’s life feels more balanced and centered.

Ally began dancing at three and spent 20 years growing as a dancer, eventually becoming a dance instructor. Towards the end of high school and into college, she started incorporating yoga for cross-training and injury prevention purposes and found it was the missing piece for her wellness practice.

While in graduate school, Ally recognized that she missed moving and teaching, as she had done for many years through her dance community. She then decided to embark on her 200hour yoga teacher training, and she was immediately fulfilled by the ability to teach movement again. “Between school and dance, my teachers have positively impacted my life,” Ally says. “I feel the responsibility to give back and show up for other people the way teachers in my life have given to me.”

After years of teaching yoga in person, Ally had no choice but to switch to virtual teaching during COVID-19 in 2020 and began to foster a virtual yoga community on Facebook where she could record and post her own classes. She was also pregnant with her first son during this time and found yoga and strength training helped her feel her best throughout her pregnancy and post-partum. “I found out quickly that if I wasn’t prioritizing myself and taking time to heal through breathing, deep core work, and exercise, then I had less energy to keep up with the demands of being a new mom,” Ally remembers.

Now, with a five- and three-year-old, Ally has adjusted her schedule and decided to shift to working part-time as an accountant and a yoga instructor at YogaSix to spend more time with her family. “When I went part-time in accounting, that was the first time I said out loud that I didn’t want to miss this part of my kids’ lives. I can have a family and still do what I love while being high-achieving,” Ally says.

While balancing her many passions is not always easy, Ally preaches that prioritization and finding time for activities you love is key. She schedules her days and sticks to them, blocking off her calendar and making herself unreachable to outsider stressors if necessary. Ally truly appreciates her amazing and supportive family and yoga family for helping her do so. “Being able to teach yoga does not feel like work for me, and I can bring my kids to practice and play while I practice,” she says. “By dedicating an hour daily to myself through yoga, I can stay in good spirits and feel the best I can.”

Keep up with Ally’s yoga schedule by following her on Instagram @allypyoga.

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MIDTOWN MEMPHIS

By Amanda Tompkins

Mental Health A Compassionate Business

Life can feel like a nonstop test of endurance for entrepreneurs. Driven by passion and ambition, business owners frequently find themselves navigating a delicate balance between chasing their dreams and managing the overwhelming demands of their ventures. Sara Williams is no exception. Confronting her own burnout-induced health crisis, Sara’s journey encapsulates the universal struggle of balancing professional dedication with personal well-being.

With a master’s degree in business administration, a background in healthcare leadership, and a fervent dedication to mental health advocacy, Sara seized the opportunity to bring it all together on an entrepreneurial journey. In 2018, Sara founded Compassion Mental Health in Bartlett. “Mental health had been in the healthcare circuit but not necessarily popular in the mainstream.” She notes, “At that time, there were still many stigmas surrounding mental health, and much of the care available then focused on severe mental illness.” In the wake of the pandemic, this social faux pas underwent a dramatic transformation, and after seeing the demand for mental health care skyrocket, they remained open.

“I was working a hundred hours week after week. We wanted to serve everyone we could. There was so much hurt.” She eventually worked herself

Photo by Brooke Simpson

into her own health crisis. In 2022, she began experiencing severe pain in her body. Her eventual diagnosis of postherpetic neuralgia, a complication of shingles, made sense due to her stress levels. To cope, Sara began focusing on her physical fitness and nutrition. “I became serious about taking care of myself. I started going to the gym, getting enough sleep, and began weight training in 2023 with a heavy focus on proper nutrition.” What began as a recovery from shingles improved her physical and mental health.

Although she was still busy growing her organization, Sara noted that her energy, focus, and mood improved. Wanting to help others around her, she began incorporating physical fitness into the mental health care model that her organization had so successfully established. Building an internal culture of wellness, she sponsors gym memberships for her employees, and they participate in monthly group challenges. “At the end of each month, we celebrate those employees who have set and achieved personal fitness goals.”

Her mental health practice applies the concept of mind/body healing, and her clients are provided with tools and resources to improve mental and physical health through exercise and nutrition. “It’s a bit of an unconventional approach, but we have seen a lot of success,” she admits.

Compassion Mental Health will begin sponsoring weekend wellness retreats in Fall 2024. The retreats will focus on fitness, nutrition, and mindfulness techniques and aim to help attendees live happier and healthier lives. In the coming months, their website, www.compassionmentalhealth.com, will provide additional information and registration instructions.

Sara truly embodies a lead-by-example approach and has been able to create a safe, healing space. Having experienced the tumultuous grind, she empathetically cares about those she serves with a deep-rooted conviction for untethered access to mental health care. She openly proclaims, “It’s not about how much you can endure but how gracefully you can rise from each fall.”

May is Mental Health Awareness Month, an important opportunity to prioritize mental health, promote self-care, and advocate for improved access to mental health services for everyone. If you or someone you know is in crisis or experiencing thoughts of suicide, it’s important to seek help immediately by calling the National Suicide Prevention Lifeline at 1.800.273.8255. Remember, you are not alone, and help is available.

By Zoe Harrison

Prescription & Passion with Dr. Jamie Hardy, The Lifestyle

Pharmacist®

Photo by Tindall Stephens

Dr. Jamie Hardy is a successful pharmacist, lifestyle coach, speaker, and author dedicated to helping her community of highachieving women become the best version of themselves through fitness and wellness. In the words of Dr. Jamie, she engages with her community to teach them healthy lifestyle principles, so they don’t have to meet her for the first time as she helps manage their illness and medication therapy as their pharmacist.

Dr. Jamie is a native Memphian who grew up in a family of educators in the Memphis City Schools system. Having educators in her family helped garner her passion for learning and succeeding in school, and she found she was particularly interested and gifted in science. Though she knew she wanted to be in the healthcare field, it was only after shadowing pharmacists in college that Dr. Jamie knew that becoming a pharmacist was the healthcare career for her. She was accepted into the six-year accelerated Pharmacy program at Xavier University of Louisiana and received her Doctor of Pharmacy Degree at 24.

During the early years of her career, Dr. Jamie continued to thrive professionally and was living what many would consider a dream life. However, a devastating and unexpected breakup led her to a low point of depression, and she felt her life unraveling. “I felt like my career, business, and life plans were all intertwined, and my depression was taking over and making me feel completely hopeless,” she remembers.

Dr. Jamie began going to the gym to escape the sadness and to forget, even if just momentarily, about the dark thoughts stemming from her depression. The endorphins released from the exercise helped to stabilize her mood, and she slowly began to feel like herself again. She became a part of a community of gym regulars and was introduced to wellness and holistic nutrition by her new friends. “The science-focused student in me loved learning about wellness. I was implementing what I was learning and started feeling mentally and physically better,” Dr. Jamie says.

As a result of her wellness journey, Dr. Jamie wrote a book to share her experience and to encourage women to make their health and wellness a priority. She was amazed by how many women shared that they could relate to her story. It was then she realized her purpose in life was to help other women overcome hurdles in their mental and physical health by making the lifestyle changes she found so beneficial.

Dr. Jamie continues serving patients and their families as a clinical pharmacist. Beyond the hospital’s walls, she is a lifestyle coach, author, and motivational speaker. Dr. Jamie offers the following advice: “For anyone going through a challenging time — it could be your mental or physical health — start by acknowledging how you feel and then commit to making one lifestyle change at a time. That way you can gradually develop new habits without feeling overwhelmed.”

Learn more about Dr. Jamie Hardy and ways to work with her by visiting her website, Drjamiehardy.com, and follow her on Instagram @drjamiehardy.

From Beating Cancer to Leading the Fundraising Charge

By Zoe

Harrison

Photo by Tindall Stephens

Keri Burnette is a cancer survivor, fundraiser, and advocate for taking health into your own hands. By sharing her journey, she hopes to encourage others to be their own advocates and strive to remain in touch with their bodies during sickness and health.

Keri, a native Minnesotan-turned-Memphian since 1988, has worked as a hairdresser and salon manager for many years. Keri was always aware of her family history of cancer, with a father who was diagnosed at the age of 46 and several other family members with breast cancer. Because of this knowledge, Keri got regular screenings and mammograms to check for breast cancer. After one unfortunate checkup, Keri was diagnosed with early-stage breast cancer and began treatment at West Cancer Center. “When I first heard the words from my doctor saying I have cancer, it was hard to process or even understand. But once I came to terms with what was happening and developed a plan, I never looked back,” Keri says.

Keri found her sense of humor to be her best way to find levity during this time and remembers often cracking jokes with her husband and friends about her treatments. She also found her physical fitness to bring her peace before, during, and after her diagnosis and treatment, walking three miles daily and enjoying light weightlifting to stay fit. In terms of her mental fitness during this difficult time, Keri recognizes her amazing support team and other inspiring patients she met along the way. “Cancer isn’t picky

or choosy at all, and getting to meet so many people from so many walks of life experiencing a similar situation to me was incredibly rewarding,” she says.

Keri was grateful to receive quick treatment and recovery due in part to her early diagnosis. Eventually, the plastic surgeon who performed her reconstructive surgery following her mastectomy asked about her interest in supporting West through their fundraising foundation, and Keri came on board. She now serves as Senior Director of Operations and Donor Relations at West Cancer Foundation, where she has made it her life’s work to give back by raising funds for patients. This fundraising contributes to supportive care patients need, such as mammograms, transportation, and post-mastectomy supplies — all services that benefited Keri during her diagnosis and treatment. “West Cancer Foundation is continually looking for ways to break down the barriers for cancer care, and it could not be more rewarding to be part of that effort,” she says.

Reflecting on her journey, Keri recognizes the significance of how proactive she was in knowing her family’s cancer history, remaining in touch with her body, and advocating for her own screening and care while making an effort to retain a positive attitude. “I am so fortunate to be cancer-free and moving forward. I have no time for negativity. Every day, I aim to have a good day, have fun, focus on gratitude, and just keep moving!”

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

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.

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 Mary Alexander Satterfield

SALAD SWEET

Pecan & Goat Cheese

Ingredients:

q 4 cups chopped kale

q 1/2 red onion, diced

q 1/2 cup candied pecans

q 1/3 cup goat cheese crumbles

q 1 avocado, diced

q Grilled chicken

q 1/3 cup olive oil

q 3 tablespoons white wine vinegar

q 2 teaspoons Dijon mustard

Directions:

q 1 tablespoon honey

q 1/2 lemon, juiced

q 1 garlic clove, freshly grated

q 1/2 teaspoon dried parsley

q 1/2 teaspoon dried rosemary

q 1/4 teaspoon dried thyme

q Salt, to taste

q Pepper, to taste

Prepare the dressing. Combine 1/3 cup olive oil, 3 tablespoons white wine vinegar, 2 teaspoons Dijon mustard, 1 tablespoon honey, juice of 1/2 a lemon, grated garlic, 1/2 teaspoon parsley, 1/2 teaspoon rosemary, 1/4 teaspoon thyme, salt, and pepper. Whisk well.

Add chopped kale to a large bowl and drizzle with dressing to the amount of your liking. Use your hands to massage the dressing into the kale.

Top with diced red onion, goat cheese, pecans, diced grilled chicken, and avocado. Toss to combine.

Serve immediately and enjoy!

Prep Time: 30 minutes • Makes 4 Servings

QEEG

By Cara Greenstein

Spa Day SPRING ROLLS

As the weather heats up, keep cool with these refreshing rice paper spring rolls, perfect for a poolside appetizer or even a post-workout snack. The ingredients invite a holistically healthy perspective, as they’re not only good for your gut — they’re good for your skin, too! Take it from the experts: PSG Skin & Laser Center pointed out that grapefruit’s lycopene, avocado’s vitamin C, and salmon’s omega-3s keep your skin balanced, nourished, and naturally radiant. Plus, a bite into these will mentally transport you to a spa state of mind.

Ingredients:

q Rice paper wrappers

q Vermicelli rice noodles

q Smoked salmon, sliced

q Grapefruit, segmented

q Avocado, sliced

q Cucumber, thinly peeled/sliced

q Fresh basil

Honey Soy Dipping Sauce:

q 2 tablespoons soy sauce

q 2 tablespoons honey

q 1 teaspoon fresh minced ginger

q 1⁄2 teaspoon sesame oil

q Pinch red pepper flakes

q Pinch toasted sesame seeds

Directions:

Whisk dipping sauce ingredients, cover, and chill until ready to serve.

Pour 1 cup of extra hot water into a shallow dish (such as a pie pan). Submerge rice noodles and allow to soak until soft. Drain rice noodles and place in a bowl next to other spring paper ingredients and a prepared work surface. When ready to assemble, refill the dish with hot water. Submerge a rice paper wrapper until pliable and carefully transfer to lay it on work surface. Add toppings to the center of the wrapper and roll tightly. Slice in half and serve with dipping sauce.

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BAJA FISH TACO BOWLS

Ingredients:

q 2 bags Success Tri-Color Quinoa

q 2 tablespoons olive oil

q 4 white-fleshed fish fillets (5-6 ounces each)

q 1 teaspoon Cajun seasoning

q 1/2 teaspoon salt

q 3/4 cup plain Greek yogurt

q 1 tablespoon lime zest

q 1 teaspoon lime juice

q 1/4 teaspoon ground cumin

q 4 cups packed baby kale

q 1 ripe avocado, halved, pitted, peeled and thinly sliced

Directions:

Prepare quinoa according to package directions.

In large skillet over medium heat, heat oil. Season fish with Cajun seasoning and salt. Cook 2-3 minutes per side, or until fish is lightly browned and starts to flake. Set aside.

In small bowl, stir yogurt, lime zest, lime juice and cumin.

In medium bowl, toss quinoa with kale. Divide between four bowls. Top each with fish, sliced avocado and dollop of yogurt and lime crema.

Substitutions: Use taco seasoning or chili powder in place of Cajun seasoning. Use arugula or baby spinach instead of kale.

Prep 10 min. / Cook 10 min. / Serves 4

SIMPLE ROASTED PECAN HALVES

Ingredients:

q 2 1/4 cups raw pecan halves

q 2 teaspoons olive oil or pecan oil

q 1 teaspoon flaky sea salt

Directions:

Preheat oven to 300 F.

Place pecans on baking sheet and bake 15 minutes.

In heat-proof bowl, toss warm pecans with olive oil and sea salt, crushing larger salt grains with fingers while sprinkling.

Return pecans to baking sheet in single layer and bake 20 minutes, or until slightly browned and dry. Remove from oven and cool on baking sheet.

Note: Store pecans in airtight container in refrigerator up to 9 months or freeze up to 2 years. Pecans can be thawed and frozen repeatedly without loss of flavor or texture.

Prep 40 min. / Cook 35 min. / Serves 8

By Audrey Stimpson, MPS, CNFC

Staying in Rhythm

Did you know that blue light from our phones and lack of natural light may lead to hormonal imbalances, weight loss resistance, and many other health issues?

Our circadian rhythm is critical to our sleep, hormonal health, digestion, body temperature, mood, and even our eating habits and cravings.

The circadian rhythm is a biological rhythm that cycles around a 24-hour clock. It is affected by many things, but it is influenced the most by the external light and dark that we receive.

The light received by the suprachiasmatic nucleus (SCN), the primary circadian pacemaker in the hypothalamus, tells our body to make either melatonin or cortisol. Light triggers the release of cortisol (to wake the body), while darkness triggers melatonin for sleep.

Cortisol and melatonin have an inverse relationship; when cortisol is high, melatonin should be low and vice versa. When this rhythm gets disrupted, our health suffers.

We can do many things to help rebalance our circadian rhythm by focusing on light, sleep, activity, meal timing, etc.

See below for some practical tips:

GET MORNING LIGHT FOR A MINIMUM OF 15 MINUTES FIRST THING IN THE MORNING. This signals the production of cortisol first thing so that we are ready for activity. It also stimulates the production of our happiness neurotransmitter serotonin, which is the precursor to melatonin, telling our body to get ready for sleep later that evening.

LIMIT BLUE LIGHT EXPOSURE IN THE EVENING, ESPECIALLY 2-3 HOURS BEFORE BEDTIME. This will help signal the production of melatonin, thus readying the body for sleep. It is better to use red light or yellow/ warmer hues of light. You can do this by limiting screen time from TVs, phones, and computers. Turn the lights down, add natural light sources, or wear some blue light-blocking glasses.

EXERCISE, ESPECIALLY IN THE MORNING AFTER YOUR BREAKFAST! Exercise can have significant positive effects on our circadian clock. Sometimes, exercising too late in the day can lead to a delayed release of melatonin. You know that hyped-up feeling you get before bed?!

SLEEP BY 10:00 P.M. Some ways to get better sleep include reducing alcohol, limiting caffeine consumption, reducing noise, sleeping in a dark room, using sound machines, a cool bedroom temperature, keeping devices out of the bedroom, or even using a pineal gland activation playlist, which stimulates melatonin production. You can find one on Spotify, YouTube, or Apple Music.

TRY TIME-RESTRICTED EATING ACCORDING TO THE CIRCADIAN RHYTHM. You can do this by eating in line with the sleep/wake cycle and in line with your hormones. An easy way to do this is by eating breakfast within an hour of waking and avoiding late dinners.

This is not medical advice. Please consult a doctor before implementing any changes.

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By Carol Ann Head, MS, RDN

A Non-Diet Approach to PCOS Nutrition

Polycystic Ovary Syndrome, or PCOS, is one of the most common endocrine disorders in females. Women with PCOS experience hormonal imbalances, which can lead to reproductive, metabolic, and psychological consequences. PCOS affects overall health, fertility, appearance, and metabolism. Managing PCOS is complex, and the best treatment is supported by a multidisciplinary team focused on addressing your specific symptoms and concerns.

A Challenging Diagnosis

PCOS is a syndrome defined as “a condition characterized by a group of symptoms that consistently occur together,” as opposed to a disease with distinguishing signs and symptoms with a defined cause, process, and treatment. In contrast to a disease, the direct cause of symptoms related to syndromes is not necessarily understood.

The wide range of symptoms associated with PCOS has led to confusion and controversy surrounding diagnosis. Major health organizations around the world tend to disagree on how to best confirm whether or not a person has PCOS. While some women experience many telltale signs, others may have only two or three symptoms. Current international guidelines, called the Rotterdam Criteria, state that a woman may have PCOS with two out of three major symptoms: high androgen levels, polycystic ovaries, or irregular menstrual cycles. Diagnosis also requires ruling out other potential medical conditions that cause similar symptoms.

Generalized Recommendations, Distinct Experiences

No single cause or defined cure for PCOS has been identified. Though women who experience PCOS have unique sets of symptoms, the same general recommendations tend to be provided across the board: lose weight (or don’t gain weight), restrict carbohydrates, and exercise. Due to the distinct experiences of women with PCOS, guidance for managing it cannot come from an instructional pamphlet or a Google search. Instead, an individualized approach that supports the whole person — physically, mentally, emotionally, socially — is crucial.

Understanding Cravings

Insulin resistance occurs when cells in the body don’t take up as much energy from carbohydrates, resulting in too much sugar circulating in the blood. Women of all sizes with PCOS who experience insulin resistance report intense carbohydrate cravings, and these cravings become even harder to manage when carbohydrates and total calories are restricted. Rather than resisting, restricting, or relying on willpower alone to cope with cravings, consider:

• Eating frequently throughout the day

• Including a variety of food groups at meals

• Pairing carbohydrates with a source of fat or protein to stabilize blood sugar and boost satisfaction

• Honoring cravings when they occur

• Mindfully to enhance satisfaction

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.

Starting Fresh with Managing PCOS

It may be time for a different approach to PCOS management, and we have some suggestions for the next steps:

STOP DIETING.

Many women with PCOS feel their diagnosis sentences them to a lifetime of dieting. At Memphis Nutrition Group, we believe life doesn’t have to be this way and that dieting inevitably backfires with PCOS management. Studies clearly show that diets don’t work and can lead to disordered eating behaviors. Binge eating is a common and protective biological response to intensified cravings due to restriction. Sadly, approximately 86% of individuals with PCOS present with a subclinical eating disorder. Low-calorie dieting increases cortisol, which is linked to insulin resistance and weight gain. Weight cycling or yo-yo dieting is also connected to higher insulin levels, testosterone, cholesterol, and blood pressure. In other words, dieting worsens the symptoms of PCOS.

PUT THE SCALE AWAY.

The scale connects us to a number and disconnects us from our bodies. With weight at center stage, losing sight of how we feel can be easy. Putting the scale away allows the focus to shift to life-enhancing behaviors and away from weight loss at any cost. Stop tracking your weight and ignoring your quality of life! You are the expert on your body. By putting concerns about weight on the back burner, you can reconnect and say “hello” to PCOS symptoms, allowing them to signal areas that may need more focused attention.

FOCUS ON ADDING, NOT SUBTRACTING.

Effective management of PCOS centers around working with your body, not against it. Rather than subtracting carbohydrates or obsessing about decreasing the number on the scale, focus on adding joyful movement, adequate sleep, and self-care. Managing PCOS may mean ensuring you’re eating enough, being strategic with nutrition timing and protein planning, or incorporating supplements to enhance health and improve symptoms.

STAY FULLY INFORMED ABOUT WEIGHT LOSS DRUGS.

Because of the recent surge in GLP-1 (Ozempic, Mounjaro) prescriptions and usage, it’s important to be fully informed about the effects of these drugs. The longest current trials of GLP-1s are over a two-year period, meaning long-term effects are not yet known. Research indicates that, like all other weight loss interventions, weight lost from GLP-1s will likely be regained long-term, even for people who continue to take the drug. For people without type 2 diabetes, there is no evidence that taking GLP-1s improve markers of health like triglycerides, cholesterol, or HB-A1C (a marker of blood sugar); however, research has shown that weight cycling worsens these metabolic health markers.

Registered Dietitians – Valuable Members of the Multidisciplinary Team

Since diet and lifestyle are the primary treatments for PCOS along with medication, Registered Dietitians play an important role in helping women with PCOS optimize their health and quality of life. Need guidance in managing your PCOS? The dietitians at Memphis Nutrition Group support women in reconnecting with their bodies, becoming their own best advocates, and living a fulfilling life despite PCOS.

PCOS Symptoms

Common symptoms may include, but are not limited to:

• INSULIN RESISTANCE

• IRREGULAR OR ABSENT PERIODS

• INFERTILITY

• PREGNANCY COMPLICATIONS

• EXCESS HAIR GROWTH ON THE FACE AND BODY

• ACNE

• MOOD CHANGES

• HEADACHES

• SLEEP PROBLEMS

• PELVIC PAIN

• WEIGHT GAIN

• FATIGUE

• DARKENING OF SKIN

• ALOPECIA

(HAIR LOSS FROM HEAD)

By Lisa Abbay, R.D.

Food Choices & Hormones

As a Registered Dietitian, I am often asked what foods we should eat to help balance a woman’s hormones. Hormones are chemical messengers that travel through the body to deliver messages to various organs to let them know what they need to do to keep your body running smoothly.

While many factors can affect hormonal balance, a healthy diet is one of the most significant. While no single food or behavior can magically fix pesky issues like fatigue, trouble losing weight, or sleep problems, I recommend filling your diet with anti-inflammatory fruits, vegetables, nuts, legumes, and omega-3 fatty acids as a great place to start for hormone health and overall health.

Here are some top food groups to eat more of to better your hormone health.

Carbohydrates:

These foods are high in nutrient-rich, high-fiber, and are ideal for hormone balance. Also known as complex carbohydrates, they will aid in stabilizing your blood sugar levels.

Fats:

Including high-quality, natural fats in your diet can help with insulin resistance while curbing your appetite. Some studies indicate that consuming healthy fats at meals can trigger the release of hormones that can help you feel satisfied after a meal.

Protein:

Protein is essential for hormone balance since it’s the main influencer of the hormones that control your appetite.

Consuming snacks that are made from whole foods and minimally processed can help improve hormonal balance.

Snack recommendations may include:

• Nuts and seeds can support hormonal health. They include healthy fats, protein, fiber, vitamins, and minerals.

• Fruits provide antioxidants that decrease inflammation, a stressor on the body.

• O ther foods, such as full-fat yogurt, green leafy vegetables, and dark chocolate, support fertility and proper estrogen levels and provide specific nutrients that assist in insulin balance.

For overall health, hormonal balance is essential for all women, as hormones play a vital role in regulating various functions within our body every day. Hormonal imbalances have been linked to various health concerns, including high blood pressure, increased insulin levels, and a gut microbiome imbalance. Hormonal balance can be achieved by prioritizing the best foods for balance and adopting a healthy lifestyle that includes regular exercise, strength training, limiting stress, and a nutrient-rich diet.

Lisa Abbay, MBA, RDN, LDN, FAND, has over 24 years of experience as a Registered Dietitian in clinical nutrition, regional food service, and as a senior leader in Talent Acquisition. She is a freelance writer and speaker.

Amanda Tacker, LMT, Cyclist & Runner

46; Therapist

I f CYCLING: The cycling community here in Memphis is something special! Those who have been a part of it for decades can attest to its booming growth during COVID-19, which is when I started riding, especially in the women’s cycling community. I’ve enjoyed cultivating that growth through content creation on Instagram with WMN Cyclists of the 901. Alongside a few other local cyclists we’ve published content & organized pop up rides with the intent of creating new connections and further strengthening our diverse female cycling community.

UP NEXT: Zoom through the Zoo and Harbortown 5k. BPC and Grind City Racing each have a crit series through the summer, so maybe I’ll jump in on a couple of those.

FAVE FITNESS ACCOMPLISHMENT: I think anytime I toe the line and FINISH an endurance event I’m happy! In those moments I often find strength I didn’t know I had. Successfully suffering through the physical discomfort reaffirms that I CAN carry weight and that I CAN endure with joy. Those are lessons that serve me well in my everyday life.

HOMETOWN: Atoka

SPEED BUMPS: Grief can take the wind out of your sails. After losing my best friend in 2022 and then my mom suddenly in 2023 I really struggled with apathy. But I recognize that movement is medicine, even “heart medicine” at times. We have to keep moving. One foot in front of the other, one pedal stroke at a time. I’m forever grateful for those who never stopped patiently encouraging me, especially during the dreary winter months.

MY GROUP: I am not an official member of any teams, although I enjoy riding with all of them!

RECENT RACES: St. Jude Half Marathon. Sylamore 25k. Regional One Health - One Mile Championship, 1st AG.

GO-TO GEAR: Hand warmers for those cold race days!

MOST MEMORABLE FITNESS EVENT: In December 2022 I created and participated in “Basecamp for Bev: An Everesting Challenge,” a 14,515 ft. virtual climbing challenge benefiting West Cancer Foundation in honor of my best friend, Beverly Ellis, who had recently passed away from cancer. With the help of 20 cyclists and countless volunteers, we pedaled 8+ hours and collected thousands in donations.

BEST EATS: City Silo – Sunshine Burrito Bowl with fried egg

INSPIRATION TO BE FIT: Life is a precious gift, so my goal is to be the healthiest version of myself I can be, mentally and physically, so I can feel good and stay present for those who depend on me.

Photo by Tindall Stephens

Tripp Folk, Cyclist

68; President at Ascent Investments and Partner at Folks Folly Restaurant

I f CYCLING: I began cycling again two years ago and bought a bike because my wife needed a training partner during the week while she was doing the Victory Summer Couch to 50 training. We have met many new friends through rides, training groups, and events. The Memphis cycling community is very welcoming, and we love participating.

BUCKET LIST: I would love to go to the Tour de France and do the Tour “experience,” which allows you to pre-ride a portion of each day’s course in the morning and then watch the Pro Peloton’s afternoon race stages. It would also be a cool way to see and experience France.

UP NEXT: SBT GRVL Race, August 18 in Steamboat Springs, CO, and the Big Dam Bridge 100-mile ride in Little Rock this September

FAVE FITNESS ACCOMPLISHMENT: I am riding my age on my birthday (this year, it will be 69 miles) and my first Big Dam Bridge 50-mile ride.

HOMETOWN: Memphis, TN

MY GROUP: Victory Bicycle Training Club’s summer and winter training groups and the Memphis Hightailers Bicycle Club

RECENT RACES: Rust Buster 2024 - 45-mile Gravel Fondo

MOST MEMORABLE FITNESS EVENT: Climbing and summiting the top of the Grand Teton Mountain with my oldest son.

BEST EATS: Folk’s Folly Prime SteakhouseCowboy Ribeye or the Salmon Filet

DREAM DINNER COMPANY: David Goggins. I’d want to hear about his motivations, mental attitude, perseverance, and the determination that it has taken for him to accomplish his otherworldly and unthinkable fitness feats.

GO-TO GEAR: My go-to gear is a Garmin EPIX Watch and my bike helmet, which is my lifesaver. After a couple of bike crashes, I am on my third helmet in two years.

INSPIRATION TO BE FIT: I am not getting any younger. Fortunately, I am in good shape from cycling, and I have no medical or health issues. I have lost 50 lbs. without dieting but just from riding my bike up to five times a week and eating a healthy diet. At 68, I am in better shape than I have been in the last 20-30 years, and I want to keep it that way for as long as I am able.

ON MY NIGHTSTAND: “Outlive: The Science and Art of Longevity” by Peter Attia, MD

PET PEEVE: When rainy, very windy, or freezing temperatures that keep me from riding outdoors.

QUOTE: “You Don’t Stop Cycling When You Get Old, You Get Old When You Stop Cycling”unknown

Photo by Tindall Stephens

BRANDY BROWN

MY FITNESS HOME:

I have been teaching Les Mills BodyPump and yoga at Church Health YMCA since 2017, but I have been teaching group fitness since 2012.

FAV WAY TO WORKOUT:

I love group fitness classes because they hold you accountable and are fun! Training with other people motivates me to work harder and not give up.

BIGGEST FITNESS MYTH:

You have to do high-intensity exercises to get fit. Walking and body weight exercises such as yoga and Pilates are excellent ways to get in shape.

BIGGEST NUTRITION MYTH:

There is too much focus today on consuming huge amounts of protein, and I don’t think this is necessary. Eating a balanced, whole-food diet should give you all the nutrients you need.

Photo by Brooke Simpson

MY ADVICE:

Find a physical activity that brings you joy! When having fun, you are more likely to stick with a routine, and consistency is key to a healthy lifestyle.

MY FITNESS TIP:

Determine what kind of workout you enjoy, schedule it, and then stick with it! Results may come slowly, but they will come with time and consistency.

MY FITNESS IDOL:

Jinger Gottschall. She is a kinesiologist and was one of my first group fitness instructors. She conducted research for Les Mills to demonstrate the efficacy of their programs, but she is also a motivational and amazing instructor.

DREAM WORKOUT PARTNER:

Dianne Bondy. She makes yoga accessible and equitable, and I admire her body-positive approach to yoga.

GO-TO SNACK:

Almond butter-filled pretzels

MY DIET:

I have been following a vegan diet since 2012. Although I indulge in occasional treats, my diet primarily consists of whole foods and plantbased options.

SETBACKS:

In 2016, I tore my hamstring while teaching and was forced to sit out of teaching for several weeks while I recovered. Since movement was my stress relief, I turned to yoga more seriously at that time and really began to grow my practice. That experience convinced me to earn my RYT 200 yoga certification so I could help others.

GOALS FOR THE YEAR AHEAD:

I want to continue to get stronger and more flexible. I want to find a good balance to prevent injury and ensure I continue feeling good for the rest of my life.

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.