Memphis Health+Fitness Magazine November 2022

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Martin Fleming and Dr. Ashley Hendrix are now seeing breast cancer, skin cancer, and melanoma

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901-515-9595

Amy Goode | Publisher

Amy is passionate about growing the health and fitness community, as she’s done for the last 26 years. Along with triathlons, cycling tours, and road/trail races, she’s marked off several bucket list marathons in Chicago and New York City. When not working out, she is always looking for the best cheat meal.

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

Sam Sikes | Photographer

Sam is a professional photographer in the greater Memphis area. He and his team specialize in wedding photography and videography, along with portraiture. You can find his website at samsikesphotography.com. When Sam is not working you will either find him in the gym or playing spikeball at Shelby Farms!

Kaeyla Willis | Photographer

Kaeyla is a Memphis native with a passion for people and music. She's a proud University of Memphis graduate, marketing professional, and live music / portrait photographer.

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 is a freelance writer and editor, having studied English Literature extensively in university. Her original work has appeared in literary journals such as Prometheus Dreaming and the Op-ed section of Israel National News, in addition to an array of published ghost writing projects and press releases. Shlomit resides in Denver, Colorado, where she enjoys living an active lifestyle that includes equestrian sports and recreational running.

Morgan Stritzinger | Contributing Writer

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

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.

SHOUT OUTS!

#memfitmag

MH+F Publisher Amy Goode and Digital Designer Jeremy Crooks completed The St. Jude IRONMAN 70.3 on October 1, 2022.

Ross Andrews completed the Appalachian Trail (The A.T.), passing through 14 States beginning in Georgia in March and ending at Mount Katahdin in Maine on Sept. 25.

Grand Opening of New Day Healing and Wellness

A one-of-a-kind holistic wellness center is now open in Memphis. Memphians interested in natural therapies and cuttingedge self-care methods can schedule treatments to reduce pain and stress, increase energy, lose weight, boost immune health, detox, relax, and achieve health goals.

New Day Healing and Wellness is located at 5040 Sanderlin Avenue, Suite 111. The public is invited to come in for tours, set up memberships, and visit the storefront. New Day is fully open to the public, with services and equipment available. Walk-ins will be welcome, but reservations are highly recommended.

The center is open Sunday - Friday, 11:00 a.m. to 7:00 p.m. Services include infrared sauna, cryotherapy, float tank, salt booth, hyperbaric chamber, red light therapy, compression lounge, contrast therapy, optimal living programs, health coaching, and a relaxation room.

Owner Dr. Joshua Day received his doctorate in physical therapy and has worked in multiple healthcare settings. When his first child developed neurological problems, he and his wife, co-owner Jasmin, opened their perspective to alternative methods. Changing their family’s lifestyle resulted in dramatic improvements in the entire family's health.

“There is not a one size fits all path to optimal health,” Dr. Day said. “We respond differently to food, exercise, sleep, toxins, and stress. However, our holistic therapy equipment has been clinically tested and is research-based, demonstrating healing and health benefits for anyone on their health journey, whether you are looking to heal, recover, or optimize.”

In a first for the Memphis area, the new all-in-one health and wellness storefront combines its state-of-the-art treatment

services with a retail space for high-quality, vetted supplements and other wellness supplies for a unique one-stop-shop experience for clients. New Day offers body and lifestyle products, practitionerexclusive supplements, local and regional pantry items, and a family section.

A commitment to Memphis is a foundation of the center, which will donate 10% of profits each month to smaller, lesser-known local charities in the area. The New Day team will rotate charities and is soliciting client input for community partners.

Monthly memberships are available with benefits such as 10% off additional sessions and retail, special member-only hours, unused-sessions rollovers, special sales, and steeply discounted rates. Scholarships are available for those who qualify. To find out more, visit

Live the Luxury Wellness Lifestyle

By Wesley Owen, M.D.

Five Steps To Avoid Injury While Training For A Marathon

3. Take cross-training seriously

Performing the same activity daily without variation can lead to overuse injuries and create muscular imbalances. Incorporating other fitness activities, such as resistance training or yoga, can improve your overall body health and fitness level. It can also help improve your running pace! I recommend implementing these workouts into your routine 2-3 times per week.

4. Allow adequate time to train

Preparing to run 26.2 miles can be a daunting task! The average marathon training plans range from 12 to 20 weeks, depending on your fitness level. Typically increasing mileage by 10% each week is appropriate. However, individuals at a higher fitness level may be able to increase at a faster rate. One of the easiest ways to cause injuries is rushing into a race and not giving yourself enough time to train.

5. K now when to seek medical evaluation

1. Ensure proper shoe wear

Appropriate shoes are a cornerstone of any training regime for an endurance athlete. Improper shoes can lead to chronic pains or injuries throughout the entire lower body kinetic chain, including feet, knees, hips, and lower back. Sometimes the most expensive, coolest, or the ones your friends wear are not going to be ideal for you. Often, you will find your local running store will have treadmills available for gait analysis, and they will be able to recommend the best shoe for your specific needs. Generally, you should replace your running shoes every 300-500 miles. You can imagine if you’re doing 50 miles/week training for a marathon, this may come sooner for you than others.

2. Perform proper warmup and cooldown

Making sure to complete proper warmups and cooldowns will help to avoid injuries while training. I recommend a 5-10 minute warmup and cooldown consisting of activities that promote movement and increase circulation to the lower body. This can be things like jumping rope, stationary bike, or rowing machine combined with dynamic stretching. I prefer to avoid static stretching until after exercising, specifically working on those tight and restricted areas.

Many times, the types of injuries sustained with endurance training are that of overuse. Occasionally there will be an acute injury, but these are far less common. The problem with these overuse injuries is that many will consider them general aches and pains that come with training and continue to push through the discomfort. Unfortunately, in some situations, this can only make the problem worse, leading to periods of not being able to train, or worse, having to withdraw from the competition altogether! Therefore, it is always a good idea to be evaluated earlier than later to ensure that a more serious issue is not going on and that you are safe to continue training.

If you have any questions or concerns, come be evaluated by our team. We see patients Monday-Friday at our new East Memphis location! Walk-Ins are available, or you can schedule an appointment.

Campbell Clinic 585 S. Mendenhall Rd. 901.759.3111

By Kelly Josephsen

Watch These Risk Factors And Symptoms To Catch Pancreatic Cancer Early

Pancreatic cancer often isn’t caught until it’s advanced – but there are ways to minimize risk and catch it early.

During Pancreatic Cancer Awareness Month, Dr. Evan Glazer, Regional One Health surgical oncologist and national expert in treating pancreatic cancer, is helping patients be proactive.

“We don’t have general screening for pancreatic cancer like breast or colon cancer. Many patients present with later-stage disease or disease that already spread when they first learn they have pancreatic cancer,” he said. “But there are ways to minimize risk and symptoms you should discuss with your provider.”

He explained, “Our understanding is pancreatic cancer forms when inflammation is so severe it eventually causes cellular changes.”

Chronic pancreatitis, new-onset diabetes, smoking, and excessive weight gain can increase risk, so he encourages quitting smoking, maintaining a healthy weight, and seeking treatment and monitoring for conditions like pancreatitis and diabetes.

“See a primary care provider regularly and look for changes that don’t seem right. It’s probably not pancreatic cancer, but paying attention to your body is important.”

Common symptoms include jaundice (skin and eyes turning yellow), a dull ache in the stomach, poor appetite, weight loss, itchy skin, or changes to bowel movements or urine. See your provider about any of these symptoms right away.

For high-risk patients, genetic screening may be an option.

“For patients with a family history of pancreatic cancer or other cancers, like breast, ovarian, even prostate cancer, we can provide genetic testing and screening because of their higher risk,” Dr. Glazer said.

“We learn more about the genetics of cancer every day.”

Screening for high-risk people involves a series of MRIs and endoscopic procedures. If anything concerning shows up, the patient will have a biopsy; otherwise, they’ll continue with monitoring.

Treatment is improving all the time.

“Treatment can be a combination of chemotherapy, surgery, radiation, and other options,” Dr. Glazer said. “The selection is based on characteristics of the tumor and the patient. Our goal is to care for the right patient at the right time with the right treatment.”

If pancreatic cancer has spread, it can be managed with chemotherapy. If it is confined to the pancreas, a patient may have chemotherapy followed by surgery and possibly radiation to try to cure the disease.

“We use a multidisciplinary approach and provide optimal, personalized care,” Dr. Glazer said.

“In the last 15 years, we’ve almost tripled survival rates with better techniques in surgery, a better understanding of tumor biology, and better chemotherapies. It’s exciting to be involved in research and clinical trials as we work to better deliver care.”

Dieticians, physical therapists, and others help provide comprehensive, personalized, and holistic evidence-based care.

Dr. Glazer expects care to continue improving. “Pancreatic cancer can take many years to form.

During that time, the cancer cell develops signals that tell the cancer to grow,” he said. “If we can block those, we may be able to use other therapies to attack cancer cells. The future of the research is a multi-prong approach where we attack cancer from different angles, including using the patient’s own immune system.”

Dr. Glazer performs research at the University of Tennessee Health Science Center to develop novel therapies to treat pancreatic, liver, and other cancers.

Learn more: regionalonehealth.org/cancer-care/

FREE

By Lucy Modzelewski

Photo by Tindall Stephens

TRAIL RUNNING GUIDE

WITH CLAY AND NANCYANNE HICKMAN + TRAIL TRIPPERS

Are you tired of running on treadmills or the same old roads? We’re here to introduce you to the wonderfully challenging world of trail running and expand your running horizons beyond paved, mostly flat surfaces.

Trail running is defined as any run that takes place on an unpaved path outside in nature. The key difference between trail running and road running is that trail running is more technical: you have to think about where you’re putting your feet as you change terrains and elevations throughout your run. Rugged terrain and climbs are part of the total package, making these runs harder on your body overall.

Running in the mountains or even just wooded trails can seem intimidating, even to seasoned road runners. Take local trail running couple Nancyanne and Clay Hickman, for example. While they’ve always been a run-loving couple, they had no idea how much they would grow to love trail running before participating in the Fillmore 50K in 2010.

“That was our first big trail race, and we immediately became hooked on trail running,” Clay says. “When I started running, I thought a full marathon was totally out of reach, but it opened up an entirely new universe and unlocked a new mindset – like, what else can I do?”

It turns out Clay and Nancyanne can do a lot of running together. Since getting married twelve years ago, they’ve run more than 80 races together, ranging in distance from 5Ks to 100-mile runs. Throughout all the mileage, they’ve maintained a deep appreciation for not only the act of trail running but for the community it provides.

“I love being outside in nature and the woods and trees,” Nancyanne explains when asked what she loves most about trail running. “And it’s more of a total body workout than road running because of the hills and terrain – it’s not just about putting one foot in front of the other.”

It also gives her and Clay a reason to get out and explore the world. They’ve traveled worldwide to participate in races, from Texas to California and Italy to Switzerland.

What the couple loves most about trail running is its welcoming, supportive community. Clay and Nancyanne describe the trail running community here in Memphis as open, friendly, and often more willing to help their fellow runners when they’re out on the trail. They note that there are tons of running groups in Memphis but

mention that they’re huge fans of the Breakaway Running trail runs. In addition to making challenging trail runs more fun, the community helps runners hold themselves accountable.

Nancyanne recalls a specific incident in 2019 when the trail running community showed up for her. While racing in the Run Rabbit Run 100-mile run in Colorado, she began suffering from intense leg pain that significantly slowed her down.

“The trail running community came through in a big way for me out there,” she recalls.

“A friend on the trail was able to advise and coach me through the pain, and that's the only reason I made it to the finish line.” She made the cutoff time with only five minutes to spare – and she credits it all to the strength of her community.

The trail running community also showed up for Clay and Nancyanne this past August when they competed in intense 100+ mile trail races overseas.

Clay competed in the 2022 Ultra-Trail du Mont-Blanc (UTMB), an exclusive race featuring a 106.5-mile course with over

32,800 feet of climbing that encircles Mont Blanc, starting and finishing in Chamonix, France, while traveling through Italy and Switzerland in the process.

Nancyanne and six friends (Ellen Bransford, Bryan Roberson, Casey Hyneman, Jennifer Payne, Olaf Schulz, and Kyle Grady) participated in the Ultra Tour Monte Rosa (UTMR), a more rugged route that tackles 106.25-miles across four days. Once they completed their race, they immediately went to crew Clay while he ran without stopping.

On such a difficult course and long distance, without a pacer to support him, Clay relied heavily on the support of his wife and their running community. He also emphasized the importance of managing your food and water intake on an intense run.

“Especially when you’re at a higher elevation, you’ve got to be taking in calories and hydrating,” Clay explains.

“You’ll want to hydrate and refuel every eight to twelve miles and ensure you’re consistent throughout the race, so your body doesn’t melt down.”

Nancyanne

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Not sure where to find the right trail running group for you? The President of Trail Trippers, a local running group, William Collins, recommends signing up for a race and jumping in.

“Sign up for a big race like Big Buffalo 50, and you’ll have an opportunity to meet all the big running groups and see which one best fits your vibe,” he says.

Trail Trippers comprises about 50 runners who average 30 to 40 miles a week. The group has runners of all different speeds, so it works for everyone. They run at various local trails like Wolf River, Big Hill Pond, and Shelby Forest – and they’re working on building a new trail at TJ Fuller State Park.

“We’re passionate about giving back to the Memphis running community and are excited to keep building trails, so everyone has more places to run,” William says. He encourages anyone interested in volunteering to be part of the build to reach out to @trailtrippers on Instagram.

There’s a thriving trail running community here in Memphis ready to welcome runners of all speeds, distances, and athletic abilities with open arms. Though getting started may be intimidating, in the words of Clay: “just take that first step –you never know what more you can do.”

GRIVET’S GUIDE TO TRAIL RUNNING GEAR

Nathan Terra Fire 300 R Hand Torch / $45

Nathan Luna Fire 250 RX Run Light / $39

Nathan Ripcord Siren + Strobe Light / $2999

Illuminate those once-scary nighttime roads, paths, or trails with powerful spotlights. Handheld or clip-on illumination for a faster, safer run.

Rabbit Women's Smashems

2.5" Running Shorts

Rabbit Men's Shredders

5

Running Shorts / $7595 – $8495

Crush it all day in our ultimate trail performance shorts with built-in storage that all other shorts envy.

Six waistband pockets let you stuff it all in and pack it out. Bonus: two elastic loops store hiking poles to whip out when the going gets tough.

Altra Lone Peak 6 Trail Shoes / $140

The Lone Peak 6 is ready to challenge any terrain with trail features like the grippy MaxTrac™ outsole with TrailClaw™ canted lugs designed to keep you going. This generation’s updated upper construction and customizable lacing system provide a more secure fit so you can confidently face the trails.

Altra Trail Gaiters / $25

Keep the rocks, mud, and debris out of your shoes with the Altra Trail Gaiter, a strapless and breathable barrier between your shoes and the elements.

Nathan Hypernight Quickstart

2.0 4L Hydration Vest / $90

The minimalist design is a combination of safety, comfort, and convenience. Be seen with the expansive reflective graphic that covers over 75% of the pack.

On Cloudventure Trail Shoes / $14995

Newly configured CloudTec® joins forces with Helion™ superfoam to offer you the smoothest and most comfortable ride on tough and rocky terrain. The new slingshot Speedboard® provides direct and fast feedback from the ground, while the improved Missiongrip™ offers On's best grip yet.

Grivet Outdoors Richardson Trail Hats / $25

Breathable performance fabric and adjustable mesh back make these the perfect trail running accessory to keep you cool and comfortable.

On Cloudtrax Hiking Boots / $18999

Designed for both street and mountain peak, this hiking boot is engineered to give you ideal comfort and performance. (Waterproof!)

GU Energy Gels / $160 EACH

GU Energy Gels are crafted to supply energy and essential nutrients like electrolytes and amino acids to keep you feeling strong and energized.

By Shlomit Ovadia

Photo by Tindall Stephens

Overcoming the Odds to Help Others Thrive

Imagine waking up and being told you only have seven days to live. That was the reality of native Memphian, spiritual speaker, and proud community advocate, Erskine Gillespie, in March of 1995.

The ABC24 Community Engagement Manager and Mid-South Transplant Foundation (MSTF) Advocate is a true Samaritan— devoted to improving the lives of others through acts of service and goodwill. As a dedicated volunteer for various Shelby County initiatives, Erskine fully developed the Pearly Gate Baptist Church’s youth program, which positively impacted the lives of at-risk, intercity youth.

“That’s how we help our city to become better.”

After years of experiencing strange bouts of recurring illness, Erskine’s doctors discovered he needed a liver transplant and was given a one-week life sentence.

Although debilitating symptoms included profound lethargy, toxic fluid buildup, loss of mobility, swelling, and confusion, Erskine adamantly refused a transplant, based on the reportedly poor qualities of life for patients in the 90s, returning home to wait out his sentence.

On the sixth day, Erskine tried something different.

“I asked for strength to just get out of bed. I just wanted to say thank you for my 33 years of life,” standing up to clap his hands.

The next day, he received a confusing call from the hospital that an organ was available. Despite being non-compliant, Gillespie’s doctor placed him on the transplant list.

After undergoing the fourteen-hour procedure, Gillespie’s life resumed. However, he struggled with digestive issues, falling incredibly ill two years later. Eating incited excruciating pain. Even drinking water became laborious, and his weight rapidly dropped.

Medical professionals explained that his intestines had been traumatized from the procedure and were now shutting down.

“Literally, God spoke to me and told me to get active. I got up one day and went to Overton Park in Midtown, and for the first time, I started to walk, then run a little, and then walk again.”

Erskine's digestive system began working for the first time in almost two years.

The more Erskine walked and ran, the more he could eat without pain. He began gaining back weight and building muscle and has remained active.

“Now, almost 28 years later, fitness remains a non-negotiable part of my life. I can maintain my health at nearly 61 years old and am doing well.”

Erskine’s current regimen includes some form of daily running, walking, or cycling. He also regularly swims in his backyard pool.

“I always make time to fit in a workout. Sometimes that means waking up at 5:00 a.m. to go to the gym.”

Erskine’s first year competing in the biennial national Transplant Games, for which he served as Memphis’ team captain, won him Bronze in Cycling.

When employed by MSTF, Erskine spent his Sundays speaking at various churches around the area, advocating for people to donate their organs and educating them about transplants. He didn't look at it as a job but as his life’s mission.

“I have heard many stories of someone hearing me speak at church and became inspired to become an organ donor, so I know that what I went through is my purpose in that it has extended the lives of others.”

Gillespielovingmemphis.com IG: Erskine Gillespie

By Shlomit Ovadia

Photo by Tindall Stephens

Health Mindful & Sugar Run Ready

The best perks of an active lifestyle are the emotional and mental benefits, says local Sugar Run 5k participant and fitness enthusiast, Kristen Clark.

The mom of two, Wyatt (8) and Presley (6), has always been passionate about her well-being.

For years, Kristen woke up at 3:30 a.m. to hit the gym before her kids were born. Now, she and her husband, Darin, maintain a more flexible schedule that includes runs around Shelby Farms and Arlington Sports Complex, and in-studio weight-training sessions.

“I do it because it helps me feel better and helps me mentally. It’s about feeling good inside, too.”

The health guru also gleans inspiration from her career. As the Chronic Care Manager for the AM Diabetes and Endocrinology Center in Bartlett, Kristen works with elderly diabetic and chronic condition patients on Medicare to ensure that their lifestyles, diets, medication needs, charts, and fitness goals are met.

“I feel like the job has made me more aware of my health and fitness.”

The program recently expanded to include a senior patient exercise series called Silver Fit, some of which Kristen teaches at the office’s on-site workout studio, aptly named AM 360. These classes aim to improve muscle strength and increase flexibility.

“Patients can come in, meet people their age and get out of the house to socialize while having fun and moving.”

Kristen also adopted some recent dietary changes after completing a two-week, plantbased diet challenge from co-worker Jennifer Jurado, NP.

“I am now more aware of how the things I eat fuel my body.”

The experience helped her become more dialed into her body’s responses to certain foods and how they made her feel. As a result, she now incorporates influences of plant-based meals with animal protein staples such as eggs and grilled chicken to support her workouts.

Dr. Kashif Latif is the Medical Director and creative force behind AM’s Bartlett-based facility, which also hosts the annual Sugar Run 5K—a family-friendly run that raises awareness of Type 1 diabetes and funds curative research.

The event’s Pro/Elite Run brings in professional athletes from around the country, who vie to complete the 5k in record time.

In 2019, AM sponsored St. Jude’s Half Marathon winner and Kenyan guest Pius Niantyka, who crossed the finish line wearing his Sugar Run 5k shirt.

While Kristen participates in the Sugar Run as a runner and logistics volunteer, she also has twice completed the St. Jude’s Memphis Half Marathon herself, crediting the feat to yoga.

“The breathing techniques and stretching movements of yoga helped me be able to run those longer distances.”

The Sugar Run is entering its 16th cycle of success this year. They have donated over a quarter million dollars to JDRF West Tennessee Chapter to fund a cure for Type 1 diabetes. Help them reach their goal while breaking a sweat and enjoying vendor freebies on November 19 at the Wolf River Nature Area in Germantown.

By Alexandra McCray

Photo by Tindall Stephens

Running Half Marathons While Fighting MS

All athletes face setbacks at some point, including Natasha Mayton, 44. For her, it’s been illness, not injuries, that have held her back at times — though shin splints and IT band issues derailed her initial attempts to embrace running. However, like any great athlete, she’s always found a way to overcome.

A Memphis resident for nearly two decades, the supply chain project manager was diagnosed with multiple sclerosis (MS) in 2017, just three years after she picked up running in memorial of her father, who loved the sport and was an avid cyclist. The disease, which affects the brain and central nervous system, can cause fatigue, numbness, pain, vision problems, paralysis, and more, with symptom severity and longevity varying among patients. “I didn’t notice any changes to my running for a year and a half after the diagnosis,” Natasha says.

Working With Her New Reality

In 2018, just two weeks after completing the Chicago Marathon and a few months after achieving her best marathon time ever of 4 hours and 45 minutes at the Little Rock Marathon, she had her first major MS flareup. She began experiencing foot-dragging while running a half marathon in Louisville, Kentucky. Never one to give up, Natasha says, “I literally rubbed the left corner of the shoe down because I kept pushing through and didn’t know why that was happening.” When she told her neurologist about the problem, their solution was to provide pain medicine. “It wasn’t painful; it was just a lack of control,” Natasha says. Eventually, as the issue continued on and off throughout the year, she realized she needed to embrace a run/walk combination to continue running long distances.

The change helped her do just that, and 2018 also became the year she began her

run streak, challenging herself to run at least 1 mile every day for 365 days. Since then, she has worked to distinguish between knowing when to persevere on her own and when to turn to experts for help.

I attribute this revelation to Dr. Sara Michael of 901 Physical Therapy. I was two years into my run streak at the time and continued for nearly another year,” Natasha says.

Natasha faced another ugly flare-up in November 2020 when her MS caused her to collapse at the finish line of the Big River Crossing Half Marathon. “That is when I turned all my attention to my MS. I couldn’t figure out why I wasn’t able to continue running and realized it was my MS.

In addition to knowing when to get help, Natasha has also had to figure out which type of help serves her best. “I spun my wheels seeking out treatment from physical therapists, orthopedists, [and] neurotherapists, before finally landing with a kinesiologist that provided me with a treatment plan that helped me continue my running journey pain-free,” she says. She now manages her MS and running goals by working with John Nelson. At Elite Level Performance, the kinesiologist uses various techniques to help Natasha build and maintain her strength, including pressure work, Neubie® electrical stimulation to energize muscles, kinesiology tape on her ankle, and balance exercises.

Currently, Natasha is feeling strong and capable. She says, “I have completed over five full marathons, over 50 half marathons,

and dozens of races and events of shorter distances.” Hoping to finally finish the third round of her run streak this year, she also attends classes at HOTWORX and incorporates fun movement through kickball and community yoga. Support from the Run A Myelin My Shoes community founded by Cheryl Hile has also been an impactful part of Natasha’s journey.

Pushing Forward

Ready to return to what she calls her “glory days,” Natasha has multiple half marathons lined up, including both Lane Purser Memorial Road Race Series half marathons, the St. Jude Memphis Half Marathon, and the Kiawah Island Marathon & Half Marathon.

Whether it’s a mile or a marathon, the feelings of strength and accomplishment that come from finishing whatever distance she’s set out to run are what Natasha says continue to motivate her.

“I

By Morgan Stritzinger

Photo by Daniel Scruggs

Keeping a Grateful Mindset Amidst Setbacks

Some people find fitness later in life, but fitness found Rachel Drewry at a young age. Rachel grew up in an active family with parents who prioritized health and fitness. With such firmly instilled roots, it’s no surprise that fitness remains a main pillar in Rachel’s life.

Endurance for Life

Rachel moved to Memphis 28 years ago after she married her husband. She has four children and works at the Campbell Clinic as a registered nurse. With such a busy schedule, Rachel needed an exercise routine to do on her own time. She turned to running. “I completely fell in love with running. It was my solace in a busy schedule.”

After increasing her running distances, Rachel decided to compete in triathlons. She grew up swimming, so the transition felt natural to her. She purchased a bike and dove into the world of triathlons, completing 18.

Rachel succeeded as an endurance athlete, but that didn’t keep her from trying new things. In 2013, she attended her first yoga class with her daughter at Hot Yoga Plus. “I was immediately in love with the practice and the integration of mind, body, and soul. It gave me peace of mind and clarity,” Rachel says. Two years later, she completed yoga teacher training and began teaching classes.

Overcoming Setbacks

In 2019, Rachel faced consecutive injuries. She injured her wrist, her back, and her right shoulder. After dedicating so much time to health and fitness, Rachel felt defeated. “I was in pain some days, but I was frustrated every day. I had to modify yoga poses and swim strokes, and ultimately had to stop running,” Rachel explains.

Despite feeling discouraged, Rachel knew there was no way she was giving up on exercise. But, she says, “I had to dig deep. I

By Mary Alexander Satterfield

CRISPY WHOLE

Roasted Chicken

Prep Time: 60 minutes | Makes 4-6 Servings

Ingredients:

q 3.5 pounds whole chicken q 3 Yukon gold potatoes, diced q 4 stalks celery, diced q 4 carrots, diced q 1/2 onion, diced q 1/4 cup olive oil q salt, to taste q pepper, to taste q 1/4 cup Kettle & Fire Chicken Broth q Fresh lemon juice, for garnish

Directions: Preheat oven to 450 degrees.

Seasoning for the Chicken:

q 1 tablespoon dried parsley

q 1 teaspoon Italian seasoning q 2 teaspoons salt q 1 teaspoon pepper q 1 teaspoon paprika

In a cast iron skillet, add potatoes, celery, carrots, and onion. Drizzle 1/4 cup olive oil over the vegetables and season with salt and pepper. Toss the ingredients to combine. Pour 1/4 cup of Kettle & Fire Chicken Broth over the vegetable mixture.

Place the whole chicken over the vegetable mixture and pat the chicken dry with a paper towel. The key to crispy skin is ensuring the chicken is dry before seasoning.

Once the chicken is dry, drizzle about 1 tablespoon of olive oil on the chicken and massage it onto the skin. Generously season the chicken with the Chicken Seasoning mixture. Make sure to get the seasoning in all the nooks and crannies of the chicken. Place the skillet into the oven to bake for 50-65 minutes or until the internal temperature of the chicken is 165 degrees.

Once the chicken is cooked, set it aside to cool. Serve the chicken warm and top with fresh lemon juice.

Mary Alexander Satterfield is a Memphis-based recipe developer and content creator. She runs a food blog called @the_hungry_hooker inspired by her maiden name Hooker. MA takes recipes you love and lightens them up with clean ingredients giving them a healthy twist. Learn more at Hungryhooker.com and follow on Instagram @the_hungry_hooker.

By Emilee Hudsmith McKinney

Sweet Potato Galette

Calling all sweet potato lovers!

Sweet potatoes are a thanksgiving staple, and this could be your new go-to! It is simple, easy, and leaves room for creativity. Add in apples, pears, or walnuts to spruce it up.

Prep Time: 10 minutes | Cook Time: 35 minutes

Makes: 8-10 Serving(s)

Ingredients:

q 2 sweet potatoes

q 1 puff pastry

q 1/2 teaspoon salt

q 2 teaspoons cinnamon sugar

q 1 tablespoon cinnamon for topping

q 3 tablespoons maple syrup

q 2 tablespoons olive oil

q 1 cup whipped cream cheese

q ½ cup walnuts for topping (optional)*

q 2 Granny Smith Apples (optional)**

Directions:

Preheat oven to 350. Place Puff pastry in a dish at 350F for 5-7 min. This will cook it a little bit and help the cream cheese spread evenly while warm.

Thinly slice sweet potatoes using a mandolin. Place them on a pan and drizzle olive oil, pure maple syrup, salt, and cinnamon sugar. Let these sit and marinate while the puff pastry bakes for 5-7 min.

Spread the cream cheese on the puff pastry and set it aside to cool. Stack your sweet potatoes strategically in the pan, in rows. Sprinkle extra cinnamon and place it in the heated oven for 30 min. Once the sweet potatoes are crisp, drizzle syrup and enjoy!

* If you are using walnuts, top the dish with them at the end ** If using apples, add them in with the sweet potatoes

Emilee Hudsmith McKinney is a recipe developer, workout enthusiast, and creator of Take Off For Good seasonings. To learn more, visit @takeoffforgood on Instagram, or Takeoffforgood.com.

By Cara Greenstein

Thanksgiving Pie

Overnight Oats

Pie for breakfast! Well, kind of. Thanksgiving gives us the excuse to enjoy the rich and decadent flavors of fall at full force, and these breakfastappropriate overnight oats take the form of apple, pecan, and pumpkin pies with ease and SO much flavor. Which are you trying first? Make your base and make the most of a week of nourishing, nutritious breakfasts!

1

Ingredients:

q 1/2 cup rolled oats

q 1/2 cup milk of choice

q 1 tablespoon chia seeds

1 teaspoon vanilla extract

1 teaspoon maple syrup

Directions:

PECAN PIE: Stir in or top with raw pecans, 1/4 teaspoon cinnamon, a spoonful of brown sugar, and a drizzle of honey.

APPLE PIE: Top with 1/2 apple, diced and tossed in 1/4 teaspoon cinnamon and drizzle of honey.

PUMPKIN PIE: Stir in 1/3 cup canned pumpkin and 1/4 teaspoon pumpkin pie spice. Top with raw pecans and 1/4 teaspoon cinnamon.

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.

for marathon pain

in the

By Andrew Arbogast

LOW CARB POTATO SKINS

It’s tailgating season, and with cold weather games upon us, there's nothing better than hot finger foods to fight the chill. If you follow a low carb or ketogenic diet, this is a delicious alternative to the traditional carb-heavy appetizer with all your favorite toppings!

Ingredients:

q 3 Russet Potatoes

q 6 tablespoons of Arbo’s cheese dip

q 3 tablespoons bacon

q 3 tablespoons of sour cream

q 1 tablespoon of green onion thinly chopped

q Any veggie on top that you choose

Directions:

Preheat oven to 400 degrees F. Scrub and pierce potatoes.

Bake at 400° for 40-50 minutes or until tender. Cool slightly.

Cut each potato in half lengthwise. Scoop out the pulp, leaving a thin shell. In a large bowl, heat Arbo’s cheese dip to the desired temp.

Top each crisp with 1 tablespoon of Arbo’s and divide the remaining toppings evenly on each crisp.

Makes 6 Servings

Cook time 40-50 mins

Net carbs: small potato skin: 11g net carbs, medium potato skin 13g net carbs, and a large potato skin is 22g net carbs.

Arbo’s Cheese Dip was created in Memphis using his father’s decade’s-old recipe. The family dip had always been a hit at every party, family gathering, and cookout. When he kept seeing people’s faces light up when they tried it, he knew he had something special and wanted to spread that joy. You can find Arbo’s Cheese Dip at most local grocery stores, including Kroger. Find a location near you at Arbosdip.com.

By Memphis Nutrition Group

Popular Nutrition Questions Answered

Does putting lemon in your water really speed up your metabolism?

In short, no. Putting lemon in your water will not speed up your metabolism. Misconceptions about metabolism abound. To clarify, metabolism is not an organ that one can point to in the body; it is a term to describe all of the chemical processes that happen for the body to break down food and oxygen into energy. Many factors affect metabolism, including genetics, age, and metabolic disorders, to name only a few. The best way to support a fast, normal functioning metabolism is eating regularly and consistently throughout the day while honoring hunger cues.

Does drinking apple cider vinegar aid in weight loss?

Evidence to support claims that apple cider vinegar (ACV) can promote weight loss is extremely limited. Studies that claim ACV influences modest weight loss contain several significant limitations: strong risk of bias, small sample size, short followup periods, and lack of blinding for the intervention group. Most studies show no impact on weight loss in the intervention groups.

Apple cider vinegar is extremely acidic and can cause esophageal irritation if consumed undiluted. While ACV can be a delicious addition to salads and other dressings or dishes, using it for more than a flavor enhancer is not likely helpful. Studies show that intentional efforts towards weight loss via dieting typically result in weight-regain over time. Skip the diets and enjoy regular, consistent meals and snacks to support a healthy metabolism and a steady supply of energy!

What are probiotics and prebiotics?

It may be surprising to hear about such a thing as “good bacteria,” but living inside our digestive system are trillions of good, healthy bacteria called probiotics that support our immune function and digestive health, often called the ”gut microbiota.” Probiotics are live bacteria found either in supplement form or naturally in fermented foods such as yogurt, kefir, sauerkraut, and kimchi that help increase the good bacteria in our gut.

Like all living things, bacteria need an energy (food) source to thrive. Prebiotics are compounds in food that support the growth or activity of beneficial microorganisms like probiotics. They are found naturally in high-fiber foods such as whole grains, oatmeal, fruit, and vegetables.

We’ve got answers to some of your most popular food, fuel, and weight loss questions - answered by the registered dietitians at Memphis Nutrition Group!

How much protein should

Do I need to eat breakfast?

Research has linked eating breakfast to improvements in overall health, and some studies have found an association between skipping breakfast and an increase in LDL (bad) cholesterol. Breakfast creates the perfect opportunity to include nutrient-dense foods that may be missed later in the day.

Eating regular, consistent meals and snacks throughout the day is the best way to support a healthy metabolism and prevent excessive or “catch-up” hunger later. Most people “fast” overnight while sleeping, so including breakfast first thing in the morning provides much-needed energy to support the activities of the day and prevent over-eating later.

When planning your breakfast meal, try to incorporate a source of carbohydrates paired with protein and/or fats. The carbohydrate choice provides quick energy, while the protein/fats offer sustenance and satiety. A few breakfast examples include:

• Eggs with waffles and berries

• Oatmeal made with milk, fruit, and nuts

• An egg, cheese, and tomato bagel with apple slices on the side

in

Individual protein needs vary based on age, activity level, sport, and recovery needs (post-workout, recovery from injury, or surgery). Consistency is key! Spreading your protein intake out evenly across the day will support muscle protein synthesis and decrease muscle loss as we age.

When actively engaging in endurance and strength training, protein needs range from 1.2g/kg to 1.7g/kg of body weight.

primary goal of recovery nutrition is to repair and refuel

muscles and replace lost fluid. Post-workout, aim for 20-30 grams of protein and 45 - 75 grams of carbohydrates. Muscle development occurs at rest and is supported by the foods we consume.

include:

1.6g-2.0g/kg.

infections.

intake may help

Blair Mize, MS, RD, CSSD, LDN

Emily Hood, MA, RDN, LDN

Kendall Owen, RDN, LDN

Alisha Parker, MS, RDN,

By Erin Dragutsky, MS, RD, LDN

Diabetes Self Management

It's diabetes awareness month, and it's certainly something to be aware of. More than 130 million adults are living with diabetes or prediabetes here in the US. A lot of them don’t even know they have it. That’s pretty scary, considering this disease can cause issues like retinopathy, kidney failure, neuropathy, heart attack, and gum disease if left untreated. The good news is it can be prevented, managed, or improved through lifestyle. Let’s talk about what it is and what we can do.

Diabetes (type 2) is a condition where your body loses its ability to effectively regulate your blood sugar (glucose) due to not responding adequately to insulin, a hormone produced by the pancreas that, when working properly, takes glucose from the bloodstream into your cells for energy. This causes issues like increased thirst, increased hunger, fatigue, numbness or tingling in the feet or hands, frequent infections, and slow-healing wounds, to name a few.

Here are my top three tips for preventing or helping to lessen the symptoms of diabetes:

1. Eat fiber with most meals and snacks.

2. Move your body with intention most days.

3. D rink at least two liters of water most days.

Fiber slows digestion, creates fullness, and provides ample nourishment for our gut bacteria. For these reasons and more, fiber helps manage our blood sugar. It’s found in all whole plant foods, including fruits, vegetables, whole grains (brown rice, rolled oats, quinoa, etc.), nuts and seeds, beans, and legumes. We need at least 25g per day. For reference, 4g of fiber in one apple and 10g in ½ cup of navy beans. Think about ways to ADD fiber to your existing meals and snacks. For example, can you add a side of veggies and dip? Can you snack on a few nuts?

When we move our bodies and use our muscles, we use the sugar in our bloodstream without needing insulin’s help! How great is that? Thank you, muscles! Movement doesn’t have to take place in a gym. Let’s move away from comparing what we’re doing to what others are doing. Not all bodies are able to do the same thing in this moment, and not all schedules allow for the same routine. How can you incorporate movement into your day TODAY? This might look like taking the stairs, walking to get the mail, or dancing while you cook. Make movement work for your day.

Drinking water can dilute the sugar in your bloodstream, lowering your blood glucose levels. On most days, we need upwards of ELEVEN 8oz glasses of water per day. That might be a lofty goal for many, so start with adding ONE more glass of water to your day and see where that takes you.

Diabetes can be managed and even prevented. If you need more tips or guidance on this topic, please reach out to 901 Nutrition at 901.800.9526 or visit 901nutrition.com.

Erin Dragutsky is the co-founder of 901 Nutrition, LLC and a licensed, registered dietitian in Memphis. Erin specializes in helping clients with eating disorders and disordered eating habits. She is passionate about helping clients ditch their diets for good, find food freedom, and develop a positive relationship with food. 901nutrition.com, 901.800.9526.

By Dale Sanford, Performance Coach

TOP 10 MARATHON TRAINING TIPS

Make sure you are not only progressing in your long run, but pay attention to the total workload of the week. Increasing intensity and volume simultaneously is usually where people get in trouble.

If you have a goal pace in mind, you better be practicing that pace! You won’t race faster than your goal pace runs, which should occur at least once a week in the last six to eight weeks before your big event.

Be prepared to replace your shoes every 200-300 miles. No joke! If you get random lower leg discomfort that you have not been getting, your shoes are likely toast.

Don’t get attached to your toenails. They may lose their attachment to you.

Make sure you are eating and drinking during your long runs and races. Getting at least 30g of carbs an hour during a marathon is a great starting point. We recommend always taking in fluids with electrolytes. Too much plain water will give you the same issues as too little fluid.

Make sure you take an easy week every third or fourth week of training. Unloading fatigue is just as important as any week of mileage.

If you are not doing regular strength training and stretching, you are doing yourself a disservice. Strength is the key to ensuring your body is primed and ready to handle the demands of your run workouts.

Make sure you practice starting out easier on your long runs and aim to finish strong at a faster pace if possible. This is how you should approach your race day pacing, too, so why not practice?

If you are new to long-distance running, limit your intense runs to once a week. Running fast makes you faster, but it also adds a lot of training stress on the body.

Use stacked weekend runs to better simulate marathon levels of fatigue. A long run on Saturday and a marathon-pace run on Sunday are common for our athletes. You don’t have to get to the 20-mile long run. Just aim to get in close to 26 miles over two days.

Dale Sanford is the co-founder of BPC Performance, Inc. and has been coaching endurance athletes all over the world since 2009. From first-timers to world championship competitors and everything in between. Dale is also BPC’s bike fit and movement specialist. He is an avid triathlete himself, earning USA Triathlon All-American honors and qualifying for the Ironman 70.3 World Championships. You can catch up with Dale @bpcperformance, bpcperformance.com, or listen to the Coaches on Couches Podcast.

Photo by Daniel Scruggs

Gail Karr, Running and Krav Maga

60; Associate Curator of Special Animal Exhibits at the Memphis Zoo; Volunteer with Disaster Services for American Red Cross, House of Mews, Elmwood Cemetery, and Usher for Orpheum Theatre

FAVE FITNESS ACCOMPLISHMENT: I trained during the pandemic with virtual races. I ran the St. Jude half marathon in 2021 and am training to do it again in 2022.

I f RUNNING: As a late bloomer to running, I love the evolution of training and can see the difference in my stamina and fitness. I also love meeting new people, and it’s very social at the races.

FAVORITE JAMS: I still return to the 80’s classics – Michael Jackson and Aerosmith.

RECENT RACES: St. Jude Walk/Run, Smash the Stigma 5K (3rd place), and the Cooper Young 4 Miler.

GO-TO GEAR: My Hokas are my go-to shoes.

MY GROUP: I’m a member of the Memphis Runners Club, and I train with Midtown Krav Maga early in the morning.

BEST EATS: I love to eat at The Cupboard, Dino’s, and Los Comales. Los Comales has the best margarita!

DREAM DINNER COMPANY: I’d love to have lunch with Princess Diana, Jane Goodall, and Elton John. I think it would be a fascinating mix of conversation.

BUCKET LIST: I plan to go to Machu Picchu and hike, which will be physically challenging.

SPEED BUMPS: The most challenging part for me is the acceptance that I did not start training earlier in life, and everything takes longer.

MOST MEMORABLE FITNESS EVENT: It was heartwrenching and heartwarming to run Finish Liza’s Run. It was a moving event for anyone who participated.

INSPIRATION TO BE FIT: I want to be the best I can be as I age.

ON MY NIGHTSTAND: "Nature’s Best Hope" by Douglas W. Tallamy

UP NEXT: I’m running races every weekend to prepare for St. Jude.

PET PEEVE: I hate that it takes a lot of work to be in shape and a brief time to lose it!

QUOTE: Rest makes rust!

Charles P. Morgan, Running and Skateboarding

I f RUNNING: I love the freedom that running gives me. I can run anywhere, anytime. I also love the connections I’ve made with other runners who encourage me to keep moving and never give up.

FAVE FITNESS ACCOMPLISHMENT: Participating in the Memphis Runners Road Race Series for nine years and the great running friends I’ve made along the way.

RECENT RACES: Bad Dog 10K (1st in age group), 2022 Memphis Runners Track Club Winter Off-Road Series and Road Race Series, and the 2021 St. Jude Full Marathon.

FAVORITE JAMS: I only listen to music indoors at the gym, and it’s usually long instrumentals from 1970s progressive rock bands like Yes, Genesis, ELP, etc.

GO-TO GEAR: I wear my Bad Dog Race Ambassador shirts for most events and my Garmin Forerunner 645. I race in Saucony running shoes but often train in Hokas for comfort.

MY GROUP: I run weekly with the Breakaway Running Marathon Training Group and with two different local running groups, where I’ve made long-lasting friendships.

BEST EATS: Taziki's Mediterranean Cafe

DREAM DINNER COMPANY: I would enjoy having dinner with Nikola Tesla. I think Tesla would have a lot to say about modern technology and would offer some innovations of his own.

BUCKET LIST: I’d like to run a marathon in under four hours, run a marathon in a major city, and participate in a sprint triathlon and a kayak race using a tandem kayak.

SPEED BUMPS: I had surgery to repair a broken collarbone and couldn’t run for two months. Afterward, in addition to resuming my regular running activities, I joined the YMCA, where I work out and swim regularly.

MOST MEMORABLE FITNESS EVENT: Completing the Walking Tall Big Hill Pond 50K in 2018. I ran two full marathons before that, but never an ultra-marathons. So it was an emotionally uplifting experience to complete it with my running friends and then climb the 81 steps of the fire tower that overlook the hills of Tennessee!

BINGE-WATCHING: As an avid skateboarder, my go-to is YouTube videos of other skateboarders and skating events to improve my skating skills!

UP NEXT: St. Jude Full Marathon

ON MY NIGHTSTAND: “How God Makes Men” by Patrick Morley

QUOTE: “Something inside of me just said, ‘Hey, wait a minute, I want to beat him,’ and I just took off.” – Steve Prefontaine

66; FedEx worker; Bad Dog Ambassador for the Annual Bad Dog 5k/10K Race

Photo by Daniel Scruggs

FAV WAY TO WORKOUT:

Group exercise

BIGGEST FITNESS MYTH:

You must be skinny to be healthy.

Photo by Daniel Scruggs

MY TYPICAL WORKOUT DAY:

A typical workout day consists of two group exercise classes for about two hours.

IF I COULD ONLY HAVE ONE PIECE OF EQUIPMENT: Yoga mat

ALWAYS IN MY GYM BAG:

A half gallon of water, workout gloves, a resistant band for squats, clothing, and deodorant.

DREAM WORKOUT PARTNER:

Bully Juice! He is a fitness coach I followed on YouTube and Instagram during the pandemic. He had all of these creative workouts that suited everyone, and they challenged me to stay motivated on my fitness journey when gyms were closed.

MY GO-TO SNACK:

OWYN Plant-Based Cookies and Creamless Protein Shakes.

I also enjoy Tate's Bake Shop Vegan Vanilla Maple Cookies.

MY DIET:

I am somewhere between a vegan and a pescatarian. I haven’t eaten beef or pork in over 13 years, chicken in three years, and I haven't eaten fast food in four years. Eliminating fast food holds me accountable for cooking weekly to maintain my healthy lifestyle, and I feel amazing!

ONE FOOD I CAN’T LIVE WITHOUT:

cookies

WHAT KEEPS YOU MOTIVATED:

My balance! How I feel mentally, physically, and spiritually keeps me motivated. Also, being able to show up to pour into my students the way someone took time out for me sets the standard.

MY FITNESS IDOL:

Nathalie Mooney! She was my Body Balance instructor. She motivated and encouraged me to become a group fitness instructor. She trained me and allowed me to shadow her in class by teaching tracks to build my confidence while I was working on my teaching certification.

SETBACKS:

Overcoming depression in 2018 taught me who I am. I had to accept that I’m gifted in many areas of my life and that I was chosen for a greater purpose here on earth. It also taught me how to create healthy boundaries and to stop trying to pour from an empty cup. My peace is my top priority, and anyone that cannot accept that is not my issue; it’s theirs.

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