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.
Jordan Strack, LMA
Bailey Cook, LMA
Women’s Care. Better Together.
At Saint Francis Medical Partners, our OB/GYN providers can help keep your mind and body strong with preventative care through every phase of life—with personalized wellness exams to help you identify potential risk factors and make healthy decisions. So, whether you are a young woman, just starting a family or are in a menopausal stage, we will be with you each step of your journey to help you live a long, happy and healthy life.
PRE-TEENS
• Education on menstrual cycle and body changes during puberty
• HPV vaccine
TEENS
• The start of OB/GYN visits
• Human Papillomavirus (HPV) vaccine
• Sexually transmitted infection (STI) screening
• Contraceptive consultations
20 – 39 YEARS OLD
• Annual exam (yearly) including pelvic exam with pap and breast exam
• HPV vaccine
• Sexually transmitted infection (STI) screening
• Family planning and infertility
• Contraceptive management
• Irregular menstrual cycle
• Annual exam including pelvic exam with pap and breast exam
40 – 64 YEARS OLD
• Annual exam (yearly) including pelvic exam with pap (every 3 years) and breast exam
• Mammogram yearly
• Colonoscopy
• Hormone replacement therapy (HRT)
65 YEARS OLD AND OLDER
• Annual exam with pelvic exam and breast exam every 2 years (stop pap after 65 unless clinically indicated)
• Routine blood tests and lipid screening
• Mammogram yearly
• Bone density test
• Menopause
Patrick Cleeton, MD
Kira Cooley, MD
Rye Estepp, MD
Lauren Scott, NP
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
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.
Maya Smith | Contributing Writer
Maya is a native Memphian who is passionate about living well and helping others do the same. She is a fitness instructor and personal trainer at a local gym. In her free time, Maya enjoys kayaking, photography, swimming, and enjoying the outdoors.
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.
Rediscover Community & Fitness
Join Our Silver Sneakers Classes at the Kroc Center
At the Kroc Center, we’ve built a vibrant and dedicated older adult community that has thrived for over a decade. After the challenges of COVID-19, many sought connection, support, and a fun way to stay active. Our Silver Sneakers classes have become a beloved solution.
Join us for Silver Sneakers classes every Monday at 11:30 a.m. and Wednesday and Friday at 11:00 a.m. at our basketball courts. These sessions are free for Kroc members — no registration is required, just arrive early to secure a spot! Our classes focus on muscle strengthening and improving range of motion for everyday activities. Participants use hand-held weights, resistance bands, and the Silver Sneakers ball, with options for seated exercises or standing support. Our instructors create a lively atmosphere with classic tunes from the 50s through the 80s, along with a few modern hits.
We also offer Silver Sneakers Yoga on Tuesdays at 11:00 a.m. This gentle yoga class emphasizes breathing exercises, relaxation, and both seated and standing poses.
By becoming a Kroc member, you can enjoy Silver Sneakers and many other programs and amenities. We offer various membership options to suit your needs, and signing up is easy — your health insurance might even cover your individual membership! Contact your provider to see if you qualify.
For more information, visit krocmemphis.org.
By Arie Szatkowski, MD FACS
Slow Down Aging & Maintain Vitality
Aging is a natural process, but there are various ways to potentially slow it down and maintain your vitality. It’s not just about living longer but being fulfilled while we live longer. Here’s a comprehensive guide on strategies to help slow aging, focusing on lifestyle choices, diet, mental health, and more. Although I am a cardiologist, an individual’s persistent lifetime focus on total body and mind health is crucial to mitigating external and internal aging, which in turn provides many benefits to your heart health.
1. Healthy Diet
Balanced Nutrition: A diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats can help maintain bodily functions and prevent age-related diseases. Antioxidants, found in berries, nuts, and green leafy vegetables, combat oxidative stress that accelerates aging.
Hydration: Staying well-hydrated is crucial for maintaining skin elasticity and overall bodily functions. Aim for eight to 10 glasses of water daily. Herbal teas and water-rich fruits like cucumbers and watermelon also contribute to hydration.
Limit Processed Foods: Minimize processed foods high in sugars, unhealthy fats, and sodium intake. These can contribute to inflammation and accelerate aging.
2. Regular Exercise
Cardiovascular Health: To improve heart health and increase longevity, engage in aerobic exercises like walking, running, or swimming. Aim for at least 150 minutes of moderate-intensity exercise per week. The more, the better.
Strength Training: Incorporate resistance exercises to maintain muscle mass and bone density. Activities such as weightlifting or bodyweight exercises help counteract muscle loss associated with aging.
Flexibility and Balance: Yoga or stretching exercises enhance flexibility and balance, reducing the risk of falls and injuries.
3. Mental and Emotional Well-being
Stress Management: Chronic stress accelerates aging by increasing inflammation and impairing bodily functions. Practices like meditation, deep breathing, and mindfulness can reduce stress levels.
Social Connections: Maintaining strong social relationships and engaging in social activities can improve mental health and longevity. Social support is linked to lower rates of depression and better overall well-being.
Lifelong Learning: Keep your mind active through continuous learning, whether through reading, puzzles, or learning new skills. Intellectual stimulation helps keep cognitive functions sharp.
4. Quality Sleep
Adequate Rest: Aim for seven to nine hours of quality sleep per night. Sleep is crucial for cell repair, cognitive function, and emotional regulation.
Sleep Hygiene: Establish a regular sleep schedule, create a restful environment, and avoid screens before bedtime. Good sleep hygiene practices improve sleep quality and overall health.
5. Skin Care
Sun Protection: UV exposure accelerates skin aging and increases the risk of skin cancer. Use sunscreen with at least SPF 30 daily, even on cloudy days, and wear protective clothing.
Moisturization: Use moisturizers that suit your skin type to keep your skin hydrated. This helps maintain skin elasticity and reduces the appearance of wrinkles.
Gentle Cleansing: Use mild cleansers to avoid stripping your skin of natural oils. Overwashing can lead to dryness and irritation.
6. Avoid Harmful Habits
Smoking: Smoking accelerates aging by damaging collagen and elastin, leading to premature wrinkles and skin sagging. Quitting smoking can improve skin health and overall well-being.
Excessive Alcohol: Limit alcohol consumption, as excessive drinking can dehydrate the skin and impair liver function. Moderation is key to maintaining health and vitality.
Dr. Szatkowski is the Medical Director of the Baptist-Stern Joint Venture, acting President of the Medical Staff at Baptist Desoto Hospital, and Director of Cardiovascular Services and the Echocardiography lab at Baptist Desoto Hospital. He is also the Director of Quality for The Stern Cardiovascular Foundation. For more information, call 901.271.1000 or visit Sterncardio.com.
7. Regular Health Check-ups
Preventive Screenings: Regular health screenings for blood pressure, cholesterol levels, and other markers can help detect issues early and manage them effectively. Many effective screening tools and approaches can detect disease early. Talk to your doctor.
Vaccinations: Stay up-to-date with vaccinations to prevent illnesses that can affect your health and quality of life as you age. They work; don’t be fooled by misinformation.
8. Mental Health and Cognitive Function
Mindfulness and Relaxation: Practices like mindfulness, yoga, or Tai Chi reduce stress and promote mental clarity and emotional balance.
Social Engagement: Participating in community activities or hobbies can stimulate the brain and improve mental health.
Preventative Cognitive Care: Engage in activities that challenge the brain, such as learning a new language or playing strategic games, to help maintain cognitive function.
9. Genetic Factors and Emerging Research
Genetics: While genetics play a significant role in aging, research is ongoing in areas like gene therapy and epigenetics that may offer future insights into slowing aging processes.
Emerging Technologies: Stay informed about advancements in antiaging research, such as senescence cell removal, telomere extension, and other cutting-edge treatments that may offer new ways to slow aging.
10. Positive Attitude
Optimism: A positive outlook on life is linked to better health outcomes and increased longevity. Embrace a mindset of gratitude, focus on the positives, and maintain a sense of purpose.
Purposeful Living: Engage in activities and goals that bring you joy and fulfillment. Having a sense of purpose can contribute to overall well-being and longevity.
Slowing the aging process involves a holistic approach that integrates physical health, mental well-being, and lifestyle choices. By adopting a balanced diet, regular exercise, good sleep habits, and avoiding harmful behaviors, you can enhance your quality of life and potentially extend your years of vitality.
By Heather Jordan
Aging Gracefully On Purpose
As a personal trainer and wellness coach, I’ve spent the last 25 years working with individuals to help them live more vibrant, healthy lives. I have found common characteristics in those aging vibrantly and gracefully and made a list so I wouldn’t forget them in my walk with Father Time.
I made a list of 57 markers of healthy aging. You can see all of them in the blog section of my website, but here are my top five:
1. Have Hobbies and Special Interests
Engage in activities that make you lose track of time!
If you don’t currently have a hobby, go get one. Stop scrolling your phone. Learn! Be curious! Pay attention to what sparks your interest and take a class or start dabbling on a project at home.
2. Stop Worrying
Worry and anxiety will only accelerate aging and make you sick and miserable in the process. You won’t have time to worry if you laugh a lot. Exercise, do yoga, keep a gratitude journal, spend time outside, and laugh some more.
3. Be Yourself
Don’t worry about what others think about you. Be who you are. Do what you like. Go where you want to go. You’ll never make everyone happy. The only person you can truly make happy is yourself, so do that! While you’re at it, give your kids permission to do the same.
4. Make Friendships a Priority
Hang out with people who make you feel good. Celebrate with your friends, have them over for dinner, or watch a movie together. Pick up the phone and give them a call. Go on a weekend trip with them. Friends just make life better.
5. Help Others
Feeling useful and needed as we age is paramount. I have worked with retired clients who thrived, doing things like rock babies in the NICU, volunteering in charity organizations, taking meals to the sick, and fostering animals. Helping others does as much for you as those you are helping.
Combining the benefits of microneedling and radiofrequency to tighten every layer of the skin without downtime. Unlike lasers, this technique does not damage the epidermis. The new technology provides more effective, predictable results, especially for
Sydney Kilpatrick, LE
By Lee Ann Foster, MS, LMT, CST-1
Can Neurotherapies Help the Aging Brain?
Neurotherapies used at NeuroSource are evidence-based technologies used to gently and safely help the brain develop new and optimal habits. These therapies include Neurostimulation and Neurofeedback.
What is Neurostimulation?
It is a safe, non-invasive way of giving the brain different types of information so it can function more effectively. A clinician decides which stimulation to use based on an analysis of a Quantitative EEG brain map. This may include electrical, random noise, light, or vagal nerve stimulation.
This optimizes brain function in several ways. During treatment, a clinician is guided by a Quantitative EEG brain map. The “map” guides the therapist in the type of stimulation that is needed.
Neurofeedback is a way to train the brain into new habits. Neurofeedback technology reads the patient’s brainwave activity in real time and rewards the brain when it improves its functionality in the areas being trained, all according to the brain map.
A Quantitative EEG map guides neurotherapies. All therapies are based on what the brain tells us it needs through the brain map.
What mental health issues can benefit from Neurostimulation and Neurofeedback?
Common ailments that can be treated include: anxiety, ADHD, autism, brain injury, chronic pain, cognitive decline, depression, learning disorders, memory problems, migraines, mood dysregulation, stroke recovery, seizures, and trauma recovery.
Neurotherapists emphasize that you don’t have to be sick to get better. Neurotherapy can enhance Peak Performance training. More sports teams are investing in Neurotherapy, realizing this gives them a significant edge over their competitors. Executives, musicians, artists, and military special forces also use Neurotherapies to improve performance, resilience, and creativity.
What can Neurotherapies do for the aging brain?
Alongside lifestyle changes like those recommended by Dale Bredesen, author of The End of Alzheimer’s, Neurotherapy can help optimize brainwave habits and slow the brain’s aging process. The amount of improvement depends upon several factors. What is the person’s overall health like? How much head injury has there been? How much chemical exposure? How much blood sugar consumption? How much trauma? Each individual has a unique combination of factors to consider. A significant factor is how much work each individual is willing to do to optimize their lifestyle choices.
These well-researched but not well-known neurotherapies demonstrate that just as exercise can strengthen muscles, neurotherapies can improve and strengthen the brain.
By Zoe Harrison
Pure Plasma, The Future of Non-Invasive Skin Rejuvenation
What is pure plasma, and how does it work?
Pure plasma is a skin rejuvenating procedure that utilizes ionized nitrogen gas to bring a more youthful look and feel to the skin. This treatment, currently offered exclusively to the Memphis community by De La Belle Wellness & Spa, is used to resurface the skin by treating texture, scars, sun damage, hyperpigmentation, wrinkles, acne, photodamage, fine lines — you name it. Much like lasers, pure plasma treatment causes micro-injuries to the superficial layer of the skin’s upper dermis, causing new collagen and elastin fibers to form in that area. Pure plasma is unique because it is safe to use around the eyes, which is not always recommended with other rejuvenating treatments. “Think of pure plasma as the closest we can get to a non-surgical facelift,” says De La Belle owner Renee Pinlac. Pure plasma has even been effective as a non-surgical alternative to a blepharoplasty (eyelid lift). It is highly sought after because it has noticeable benefits with minimal downtime.
What is the pure plasma procedure process?
First, you will consult with a De La Belle specialist and determine the treatment intensity that is right for your skin, either moderate or intense. Moderate treatment has less downtime, with about a week of skin flaking and social downtime, and can be given every three to four months. Intense treatment results are more flaking and effects, requiring about two to three weeks of social downtime in more extreme cases, with a treatment frequency of six months or more. The procedure itself takes only an hour, starting with topical skin numbing, and then pure plasma is performed. The procedure concludes with post-care application and instructions to the patient.
What is the cost of a pure plasma treatment?
Pure plasma procedures start at around $700 but vary based on intensity, frequency, and body area(s) targeted. De La Belle is offering exciting specials and discounts on the pure plasma treatment during the week of September 16-20, so be sure to follow them on Instagram @delabellewellness or check them out on Facebook to keep up with promotions. You can also visit their website at Delabelle.net to schedule a consultation!
Visit their website at Delabelle.net or call 901.459.3338.
The Link Between Aging & Arthritis
There’s a link between aging and arthritis – but you don’t just have to live with pain and poor mobility as you get older!
As you age, the wear and tear of daily life and natural aging processes increase your risk of arthritis. But with proper care, managing pain and continuing the activities you enjoy is possible.
In our rheumatology practice at Regional One Health, we help aging patients alleviate symptoms and improve mobility to enhance their overall quality of life.
There are several ways aging contributes to arthritis risk.
The cumulative impact of daily activities can wear down cartilage, especially in weight-bearing joints like the knees and hips. Older bodies don’t repair and regenerate cartilage and other joint tissues, which makes the problem worse.
At the same time, aging often means increased body fat, which puts more stress on your joints. You’re also losing muscle mass, which reduces support around your joints.
Finally, chronic low-grade inflammation increases with age, which makes arthritis worse.
It may sound like a grim situation, but there’s plenty we can do!
See a rheumatologist if you’re experiencing persistent joint pain, stiffness (especially in the morning), swelling, and/or reduced range of motion.
We start by getting an accurate diagnosis. There are several types of arthritis related to aging.
Osteoarthritis is the most common. The cartilage that cushions the ends of the bones gets worn down, causing pain, swelling, and stiffness. It usually affects the knees, hips, hands, and spine.
Rheumatoid Arthritis is an autoimmune condition where the immune system attacks the lining of the membranes surrounding the joints, leading to inflammation and pain. It can eventually lead to joint damage. Symptoms usually start between age 40 and 60.
By Syed Raza, MD
Gout, which occurs when uric acid accumulates, causes sudden and severe pain, redness, and swelling. Older adults are more prone to gout because it is linked to decreased kidney function.
While there is no cure for arthritis, a rheumatologist can help you manage your symptoms.
Arthritis can be mild, severe, or anything in between, so we design customized treatment plans for each patient’s needs and goals.
Lifestyle modifications benefit most patients.
Maintaining a healthy weight, eating a balanced diet, and doing low-impact exercise reduces stress on your joints and improves your overall health. Patients can see a physical therapist to learn exercises tailored to improving joint function, muscle strength, and overall mobility.
Rheumatologists can also prescribe medications targeted to each patient’s specific diagnosis. These can include NSAIDs, corticosteroids, DMARDs, and biologics. The goal is to reduce inflammation, relieve pain, and slow disease progression.
For some patients, canes, braces, and other assistive devices are good options to support joints and reduce strain. If a patient has severe arthritis, they might need surgery to repair or replace a damaged joint. The rheumatologists at Regional One Health work closely with physical and occupational therapists and pharmacists to provide comprehensive arthritis care.
No matter what, care is focused on improving your quality of life. When you live with chronic pain and stiffness, hobbies like sports, music, cooking, etc., can feel out of reach, and even ordinary activities like walking and getting dressed are more difficult. A rheumatologist can help you stay independent and keep doing what you enjoy!
In general, most men should realize prostate enlargement is a normal part of aging, and some mild symptoms are expected as we advance in age. There are two main issues to think about when it comes to men’s health and this process. The first issue is the development of prostate cancer. Generally, you can be screened based on a blood test called a prostate-specific antigen (PSA) in conjunction with a consultation with your primary care physician based on your medical history and age. The second issue is Benign Prostate Enlargement (BPH), which is a noncancerous enlargement of the prostate.
What are the causes of an enlarged prostate (BPH), and what are the symptoms associated with an enlarged prostate?
There are a variety of causes for BPH, but at the end of the day, most people will develop BPH as a normal part of aging. The prostate is a gland immediately below the bladder, and when this enlarges, such as in BPH, there will be symptoms related to urination. Difficulty starting urination, emptying, frequent urination at night, decreased force of stream, dribbling, and a need to strain during urination are common symptoms that develop from prostate enlargement and its effects on the flow of urine.
Will all men, at some point in their life, develop an enlarged prostate? Is
this a life-threatening concern?
The majority of men will develop prostate enlargement if they live long enough. If you are over the age of 60, you likely have a component of BPH. It is not a life-threatening disease.
What treatments are available for enlarged prostate?
Initial treatments include medication if symptoms are bothersome. For patients who are not controlled with medication, treatments include surgical intervention or a nonsurgical procedure called Prostate Artery Embolization (PAE).
What is the procedure like?
It is a safe and effective procedure, and most patients are satisfied with their experience. The procedure is outpatient, with the patients completely asleep during the intervention, which lasts between one to three hours.
Occasionally, patients will develop bladder cramps for a few days after the procedure, but most patients have little to no symptoms.
Does insurance cover it?
All major insurance providers cover the procedure.
Medical Care Reimagined.
At ZüpMed, discover a healthcare experience like no other, where the very best of integrative medicine is practiced in a setting of genuine hospitality. Our beautifully appointed clinic is designed for your comfort and convenience, a place where experienced medical professionals offer a truly personalized approach to uncover the root cause of your illness and symptoms. To quote one of our patient-guests, ‘Whoever thought I would look forward to going to the doctor? This is what healthcare should be!’
• SAME- OR NEXT-DAY URGENT CARE AND PRIMARY CARE
• SUPERVISED WEIGHT LOSS
• HORMONE AND MENOPAUSE MANAGEMENT
• INTEGRATIVE BEHAVIORAL HEALTH TREATMENTS
• IV HYDRATION THERAPY
PERSONALIZED CARE PLANS
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
Healthy Aging
We spoke with Dr. Owen Tabor from Ortho South about his advice for healthy aging through injury prevention, maintaining bone health, and managing joint pain.
What are some ways to prevent injury and pain as we age?
Diversify your routine. “Single sport athletes repeating the same activity are often injured more easily. If you love running, incorporate some cycling. If you love tennis, incorporate some weight lifting. Mixing up your workouts helps prevent injury while strengthening other muscle groups.”
Work on flexibility. “Lots of joint pain is the result of muscle tightness. People often skip stretches post-workout or do not stretch deep or long enough. If you find yourself in this camp, it is worthwhile to sign up for a yoga or stretching class to make sure you are working on your flexibility, especially as you age.”
Incorporate strength training. “Many athletes and non-athletes complain about back pain, and one way to strengthen your back and core is through strength training like deadlifts and squats. These can be done with body weight or light weights, which is great for your core and support.”
What are some ways to maintain bone health?
Use weight training to strengthen bones. “We hit our maximum bone density in our mid-30s, then it steadily declines as we age, and bone strength is critically important. Some people may not realize that your bones are like muscles, and the more you use them through strength training, the slower bone density decline occurs. Activities like weightlifting are better for bone health and density, but if you do not lift weights, activities like walking and jogging, Pilates, and yoga also count as strength training.”
Do you have any tips for managing joint pain?
Turn to a professional for a rehabilitation plan. “If you have incorporated regular stretching and your joint pain doesn’t subside, I recommend seeing a professional, be it an orthopedic doctor or physical therapist. Usually, a rehabilitation plan can be implemented, and surgery is rarely needed. The body is great at healing most things if you give it a chance, so make sure to give the body part some rest.”
Do you have recommendations for getting back into exercise after a joint replacement?
Ease into it with easy cardio and bodyweight exercises. “Give yourself time to heal, then start with something like the stationary bike that is easy on the body and joints and can help improve range of motion, strength, and cardio. For people who don’t want to go to a gym but need their legs and back to get stronger, do simple bodyweight exercises like air squats.”
Recognize that injury is inevitable. “Overall, if you compete athletically in any way, you will get hurt at some point. You have to accept injury as part of it, know it’s coming, and learn how to get over it and get back in the game without letting it derail you. Take care of your body, accept injury, then get back in the game.”
For more information, visit Orthosouth.org or call 901.641.3000.
By Bailey Cook LMA
The “Cool” New Skin Treatment: Glacial Skin Treating “Skinflammation” Using Cryo Aesthetic Technology
For years, athletes have used cooling methods to reduce inflammation, prevent swelling, and aid in rehab from injuries. Now, skin care experts have learned to incorporate the same cooling therapy into their practice. Cryotherapy produces a tightening effect in the skin, quickly reducing puffiness, boosting penetration of medical-grade skincare, and rejuvenating the skin.
Inflammation of the skin may appear as redness, dullness, irritation, dryness, or skin laxity. These skin issues can manifest from extrinsic factors such as UV rays, or lifestyle factors such as nutrition, hydration, stress and smoking.
Glacial Skin™ harnesses the biological relationship between cold temperatures and the skin to introduce healing.
Two of the treatment options are:
Glacial Gloss
is a full facial treatment that includes a glycolic peel, microdermabrasion, mask, and moisturizer. This cryo-modulation facial provides continuous cooling throughout its entirety. By regulating the inflammatory process of the skin, cryotherapy provides a means to reduce inflammation while combating skin concerns such as premature aging. Glacial Gloss is commonly scheduled every four weeks or as recommended by your provider. This treatment will make you feel relaxed, your skin brighter, and leave you glowing.
Glacial Glide is a 10-minute treatment with precision cooling and a topical solution based on your individual skin needs. This is a quick and effective treatment that gives you “red carpet-ready” skin in less than 30 minutes! Skin pores contract with our blood vessels when exposed to cold temperatures, shrinking their appearance temporarily and leaving a firm and tight feeling within your skin. Glacial Glide is great post-procedure after any ablative laser as downtime will be reduced significantly, redness diminished, and swelling decreased. This treatment is wonderful for maintenance and in combination with other facials, as it will target redness directly while addressing other skin concerns. Not only is this treatment amazing for a quick “glow-up” and calming irritated skin post-procedure, but it’s also an optimal add-on to multiple services available at Glo Medical Aesthetics.
For more information, call 901.552.3461 or visit Glomedmemphis.com.
By Shlomit Ovadia
Photo by Tindall Stephens
BALANCING MIND & BODY AS A DANCER
Despite his career’s physical and mentally grueling demands, Thierry Blannchard, 23, proves that when there’s a will, there’s a way. The bright and ambitious professional ballet dancer redefines what’s possible within a 24-hour day while making healthy choices.
Originally from Brazil, Thierry remembers falling in love with the practice at age nine, when he began taking contemporary and jazz classes.
“I was the only boy in the whole town dancing, so it was hard with the prejudice,” Thierry recalls. “But I wanted so badly to be a dancer. My parents were supportive and helped a lot.”
Thierry trained religiously throughout his childhood and teen years to work towards his goal of dancing abroad by studying English and piano, participating in dance competitions, training at the gym, and later earning a scholarship to the Bolshoi Ballet School of Brazil in 2019.
After working at Basileu França in Brazil, Thierry landed his first international professional ballet job at Eglevsky in New York in 2022. He was then recruited by Memphis-based Collage Dance Collective, where he has taken up residency. He enjoys many physical activities, such as yoga, running, cooking healthy meals, and going to the gym.
“Ballet is tough because it places a lot of pressure on your body. You have to be 100% every day, but as you know, humans are not built like that, so doing these other things besides ballet has helped me to relax and enjoy,” the dancer shares. “It’s a real blessing that I can have my professional life and healthy living side by side.”
Thierry typically starts his mornings with a gym session or run. He then dives straight into the workday with a two-hour ballet class from 9:00 to 11:00 a.m. Group rehearsals follow this until 4:30 p.m., and a weekly session with the company’s physical therapist. He ends with yoga and reflective journaling before turning in for the evening.
“As dancers, we’re really flexible, but we also have to get our bodies strong, especially the guys, for lifting the girls,” Thierry explains.
“Everything I do to stay in shape, even though I’m young, will help me in the future. Dancers have short careers,” he says. “Although dancers typically retire at 30, they often sustain knee or back injuries that prevent them from dancing again. It’s really important to stay healthy.”
The demands of his ballet career mean Thierry often travels on the road for shows. He always packs his yoga mat, foam roller, and plenty of fresh fruit and protein bars. “I like being prepared for everything,” he says.
“The greatest part of dancing is expressing a different version of myself. Every time I’m on stage, I can be whoever I want for the next hour or two. Dancing gives you this magical sense of freedom, and you can start that at any age, not just for your health but for your mind and for you as a person.”
Instagram: @thierryblannchard
By Zoe Harrison
Photo by Tindall Stephens
DEVELOPING MENTAL TOUGHNESS THROUGH BODYBUILDING
Kelsie Holmes, a native Arkansan, has spent nearly 10 years building her community here in Memphis through bodybuilding. Kelsie shifted from being a dancer and cheerleader in high school to going to the gym for independent workouts in college, and like many women, she thought cardio should be her only focus. While suffering from an eating disorder in her early 20s, Kelsie thought that being as skinny as possible was the only way to look and feel good. Having recovered and found a passion for bodybuilding, Kelsie prioritizes her health and seeing her muscles grow.
Kelsie’s interest in weightlifting began when she saw the strong, healthy women she admired at the gym and how powerful they looked during their workouts. “Once I got to a healthier mental place, I realized that I wanted to look and feel stronger, focus on my nutrition and metabolism, and I saw amazing changes in my physique,” Kelsie remembers.
After she moved to Memphis in 2015, Kelsie met trainer Kristy Fenster-Avery, began lifting weights with a structured plan, and soon began training for her first bikini competition. As her bodybuilding coach, Kristy develops Kelsie’s meal plan and workouts and alters her intake and output based on weekly or biweekly physique check-ins and the competition schedule. However, as much as she encourages physical growth in her clients, Kelsie’s coach also encourages her clients to grow mentally.
“My coach expects a lot out of her athletes, but she cares more about you as a person and your character,” Kelsie says. “She is a tough coach who expects you to do the work, but she wants your character and heart to change for the better as your physique changes, too.”
Since her first bikini competition in June 2017, Kelsie has been competing consistently, with periodic breaks and growth seasons in between. During preparation for competitions, Kelsie trains strictly for 16-20 weeks, focusing on cutting fat through diet and cardio without losing muscles grown during her prior growth season. During growth season, she takes the feedback from judges of her previous competition to determine the areas that need the most focus and muscle growth. “In growth season, you set yourself up for your next competition. If you don’t stay consistent, you won’t see changes in your physique,” she says.
Kelsie has worked out at The Yard in Arlington since 2020, and she raves about the atmosphere and camaraderie, as well as their state-of-the-art facility and equipment. “The community is one of my favorite parts of the sport, but it can also be a very selfish pursuit,” Kelsie says. “The mental toughness required for training, food consumption, and energy balance can be a lot without a good community backing you up and cheering you on.”
You can keep up with Kelsie and her fitness progress on Instagram @kelsieh2 or learn more about the YARD Gym at their website: Theyard901.com.
Dr. Camille Tabor-Cobb
By Beth Wilson
Photo by Tindall Stephens
100 YEARS OF HEALING:
ORTHOPAEDIC
INNOVATIONS FOR A HEALTHIER FUTURE
“We believe that mobility is the foundation of health,” said Jenny Koltnow. “Pain, weakness, and chronic conditions can harm the quality of life. We work hard every day to restore well-being and help people of all ages thrive and maintain their independence.”
Since late 2020, Koltnow has served as the executive director of the Campbell Clinic Foundation, which moves lives through medical education, orthopaedic research, and community outreach. In essence, the Foundation is the “backbone” of Campbell Clinic Orthopaedics.
INNOVATIONS AND RESEARCH IN ORTHOPAEDICS
The Campbell Clinic Foundation has played a pivotal role in advancing orthopaedics and improving patient outcomes. “We study patients and exchange knowledge to provide the best patient care and serve our community,” Koltnow explains.
As we age, our joints and bones weaken, and that has the potential to make daily activities difficult and painful. Fortunately, orthopaedic innovation has revolutionized aging, offering relief from chronic pain, restoring mobility, and sustaining an active lifestyle. For example, newer materials enhance joint durability and functionality, while minimally invasive surgical techniques reduce pain and expedite recovery.
“Campbell Clinic pioneered outpatient joint replacement surgery by leading a groundbreaking and award-winning study in 2017. Today, as a result of that data, many patients can have a joint replacement in an ambulatory surgery center (ASC) and return home the same day,” said Koltnow. “This proven, safe alternative to inpatient surgery has reduced healthcare costs, minimized infection, and improved rehabilitation.”
CELEBRATING 100 YEARS OF ORTHOPAEDIC EXCELLENCE
This year marks the 100th anniversary of The University of Tennessee Health Science Center (UTHSC)-Campbell Clinic Orthopaedic Surgery Residency Program, a beacon of excellence in orthopaedic education. Established in 1924 by Dr. Willis C. Campbell, the program has trained more than 750 surgeons who serve patients around the world.
The rigorous five-year program supports 40 doctors who train with orthopaedic surgeons at Regional One Health, Methodist Le Bonheur Healthcare, Baptist Memorial Health Care, and, of course, Campbell Clinic locations.
The Foundation also facilitates unique courses that augment surgical training, ultimately leading to better patient care. In September 2024 alone, orthopaedic surgeons will convene in Memphis for the Mid-South Spine Symposium and a Kinematic Knee Alignment Course.
“Losing mobility is frustrating and often scary,” Koltnow shared. “Patients can trust that we want them to heal, feel better, and recover quickly so they can return to the activities they love.”
JENNY KOLTNOW: ORTHOPAEDIC AMBASSADOR
As Campbell Clinic Foundation Executive Director, Koltnow spearheads initiatives that advance orthopaedic health and wellness in the community.
Under her leadership, the Foundation has undergone a transformative rebrand and expanded sub-specialty training and orthopaedic research. Jenny’s background as a lifelong athlete and her roles at the Memphis Grizzlies, AutoZone, and Church Health equip her to lead the Foundation across all three pillars.
LOOKING TO THE FUTURE
With a century of accomplishments, the UTHSC-Campbell Clinic Orthopaedic Surgery Residency program is poised to lead the next generation of orthopaedic professionals. As advancements continue, we can look forward to a future where aging gracefully is not just a possibility but a reality for all.
For more information about the Campbell Clinic Foundation, visit Campbell-foundation.org.
By Zoe Harrison
Photo by Tindall Stephens
KEEPING MEMPHIS FIT FOR OVER 25 YEARS
Tony Ludlow is a pillar in the Memphis fitness community. He has been running an all-levels boot camp in East Memphis for over 25 years. Through his program, he keeps his clients fit, agile, and healthy as they age.
Tony grew up playing nearly every sport and maintained a high level of fitness and athleticism throughout college and into his career in the Marine Corps, where he also served as a fitness instructor. He became a teacher and a coach in Japan before returning to Memphis to continue teaching and coaching at Memphis Catholic High School. Teaching early and coaching after school, Tony found that he had no precise time to fit in a workout. So, the lifelong athlete knew he needed to come up with a new solution. It was then that Tony began his now renowned early morning fitness boot camp based on Marine Corps-style training.
Sgt. Tony’s Bootcamp started as a renegade group at the University of Memphis and flew under the radar, eventually becoming part of their continuing education program. After the program was discontinued, Christ United Methodist Church heard about their workout group and invited them to relocate there. Since then, workouts have continued at CUMC and even transferred online via Facebook Live during the pandemic.
At Sgt. Tony’s Bootcamp has a range of participants of all fitness levels, with ages ranging from 20s to 70s. Holding a PhD with a concentration in health and human performance, Tony has used this knowledge and his background to craft a well-rounded, daily workout that has kept clients coming back for over 20 years. Tony still has clients from the early 2000s and has maintained connections with the virtual participants who stay in touch via the program’s Facebook page.
Sgt. Tony’s Bootcamp is designed to target four major aspects of fitness – muscular strength and stamina, flexibility, cardio, and balance/agility. “Many of my clients have aged along with me and stuck around,” Tony said. “As you get older, your sense of balance takes a hit, so we address agility, balance, and flexibility daily.”
Classes are offered at 5:30 and 6:45 a.m. Monday through Friday. Each hour-long class starts with stretching, a warmup, and then into that day’s workout. Every day at Sgt. Tony’s Bootcamp is different, with some days being more strength-focused, some targeted for cardio and high-intensity interval training, as well as flexibility, balance, and agility.
in poor health, and some even dying of heart attacks, and it is so sad to see,” he says. “I am so grateful that I can run, travel, hike, and continue to live the active lifestyle I have always loved.”
Tony’s advice to others in his age range looking to stay fit is to stick to the basics. “When I was in my 20s and 30s, I was really competitive and wanted to be faster and stronger. As age starts to take its toll, your body can’t take risks like that, and you have to ask yourself what you are doing it for. Once someone can define their ‘why,’ it’s easy to point them to the benefits of a balanced program,“ he says. Overall, Tony says the best way to maintain fitness is to keep moving any way you can, and he offers advice to his new clients in their 20s and 30s and his oldest clients in their 70s and 80s.
Learn more about Sgt. Tony’s Bootcamp at Facebook.com/ USMCFitnessBootCamp.
Tony emphasizes the importance of physical fitness, especially as you age, and accredits his well-being in his late 60s to his lifelong care for his body. “I see peers and others my age that are inactive,
By Zoe
Harrison
Photos by Tindall Stephens
Spreading Positivity Through Powerlifting & Personal Training
Joy Williams, inspired by her personal trainer and brother Alton Williams, took control of her health and fitness in 2022. After losing 60 pounds, starting powerlifting, and becoming a personal trainer herself, Joy is excited to continue sharing her passion with the Memphis community.
Joy grew up in Collierville and did gymnastics and track growing up. Though she retained her love of fitness during college and her career as a teacher, she always had trouble with nutrition and gradually lost focus on her fitness as a young adult. As a 2022 New Year’s resolution, Joy decided it was time to hone in on her health and embarked on a fitness journey. “My focus at first was to implement small changes and habits that didn’t feel like a huge shift, so it was easier to keep going,” Joy remembers. With the guidance of her brother, Joy changed her diet to more whole-food-based choices and implemented strength training four to five times per week. In six months, Joy lost 60 pounds and fell in love with fitness.
As she continued to learn more about fitness and strength training, Joy began considering becoming certified as a personal trainer. In November 2023, after months of studying and shadowing, she became certified through the National Academy of Sports Medicine and now teaches beginnerfriendly classes at TRAP Fitness. “Fitness has become such a big part of my life. It helps relieve stress, is an outlet from school and career, and is a way I can inspire and uplift others. I can relate to clients coming from a place of being overweight or obese, and I have empathy. I can provide from my own experience,” she says. Joy has found that TRAP
Fitness is the perfect environment for her uplifting and encouraging training style. Joy describes the community at TRAP as close, encouraging, and empowering — inside and outside the gym. “I love the level of excellence the gym has. Every client’s experience is unique, and everyone feels special and welcome,” she says.
Since initially getting involved with weight training, Joy began to develop a passion for powerlifting, which focuses on higher-weight, lower-repetition exercises. After training for three months, Joy competed in the USA Powerlifting Competition in Chattanooga, TN. In this performance-based competition, competitors are given nine attempts total to squat, bench press, and deadlift (three attempts per exercise), and then, the best attempts are summed to give your total weight lifted. As a first-time competitor, Joy won first place in her weight class and overall best female lifter. She says, “I love being able to push my limits and lift as heavy as I can and realizing I can do things I didn’t think my body was able to do.”
Joy plans to continue her personal training career by continuing her education and working towards more advanced certifications while also continuing to train in powerlifting to qualify for a regional or national meet. “I love what I do, so as long as I can keep training myself and my clients and spreading that positivity, I am happy,” she says.
To learn more about TRAP Fitness or to inquire about Joy’s training schedule, visit Trapfitnessmemphis.com.
By Shlomit Ovadia
Photo by Tindall Stephens
Fit and Flourishing at Fifty-Seven
As a kid, Lynn Apple enjoyed staying active through running and playing competitive tennis. Now, at 57, she is fitter than ever, thanks to a longevity-focused mindset pivot inspired by her work as a physical therapist for Wellhouse Fitness in Memphis.
“I just really like being active, and my favorite therapy was always sports medicine,” the mom explains of her natural progression to working in wellness.
As a PT, Lynn specializes in injury prevention for those wanting to stave off future recurrences or who have gone through a physical therapy protocol elsewhere yet have not quite reached their wellness recovery goals. Her clientele consists mainly of people concerned about aging-related weaknesses like muscle loss, difficulty balancing, and falling.
“There is a lot of evidence that if we continue strength training and all that goes with it, like balance, then as we get older, we’re much less prone to injuries and more prone to maintaining an active lifestyle,” she emphasizes. “You don’t have to be in the gym for hours. A little goes a long way.”
While Lynn tailors client protocols to meet individual needs and goals, the heart of her focus is often a blend of core exercises, balance, and functional activities to build strength.
“I try to send people home with limited homework to keep compliance up,” Lynn shares, “but my main pointers for anyone wanting to improve aging-related wellness at home would be sitting-to-standing movements, balancing on a single leg, and simple core exercises.”
Following her own advice, Lynn strength trains using body weight two to three times weekly. “This is to prevent injury so my body can withstand all this crazy stuff I’m asking it to do.” Lynn is referring to her colorful workout regiment that includes recreational running, tennis, strength training, and triathlons — something new that she began during the pandemic.
“I also picked up cycling. I’m thankful for Victory Bicycle Studio; they’ve been awesome and so encouraging.” The store outfitted her with the Pinarello Road Bike, and she often rides with their cycling group.
Lynn also taught herself to swim at 54 by asking swimmers around her for tips despite her fear of the water.
“The first time I swam 25 yards and thought, ‘I can’t do this,’ but I just stuck with it. You can do anything; you just have to believe you can. Now it’s fun.”
Lynn is actively training with Victory Bicycle Studio for her third year at Dragonfly Triathlon on September 22, the 105-mile Big Dam Bridge bike ride on September 28, and St. Jude Memphis Marathon® Weekend in December.
“I’m more focused on longevity and fitter than I was 20 years ago. A lot of it is just belief. Get out of your box and try that sport or thing you’ve always wanted to try because, more than likely, you can do it. It might be scary, but fear is a good motivator.”
Visit Victory Bicycle Studio at Victorybicyclestudio.com to learn more or start cycling.
By Shlomit Ovadia
Photo by Tindall Stephens
BATTLING NON-HODGKIN’S LYMPHOMA: A KNOCK-OUT IN THE SECOND ROUND
Trey Horrell began his fitness journey in 1997 while attending school in Philadelphia. Until then, he had been overweight, topping at 250 pounds. “I had seen a guy in the office that was very fit, and I asked, how do I get into shape like that?” He began a strict diet and exercise lifestyle and quickly reached a weight of 180 pounds in 1999.
“It was strange. I felt like I was losing weight almost too fast.” During that time, he had noticed some lesions on his skin. Not thinking much of them, he continued his professional pursuits until pain in his pelvic region caught his attention. “It was so intense I could not ignore it anymore.” When he got to the urologist, he was rushed out of the office and to the ER for tests. He was diagnosed with non-Hodgkin’s lymphoma. He immediately underwent surgery, six outpatient chemotherapy treatments, and 20 rounds of radiation to clear what was left of the cancer cells.
He followed up with his doctors every three months after that. “I knew I had to keep my body healthy to fight.” Years passed without the return of cancer. He’d moved back to Memphis and started his life again. In 2016, he noticed a new lesion. After immediately addressing the issue with his oncologist, he was diagnosed again with non-Hodgkin’s lymphoma. Because of the level of health and fitness he had maintained over the years, he decided, along with his doctors, to undergo extremely aggressive chemotherapy. “My doctors told me that only about 5% of people in my position are healthy enough to undergo such an aggressive regimen. We wanted to kill every cancer cell in my body. In doing so, we almost killed all my cells.”
His therapy consisted of six rounds. Each round was five days of 24-hour infusions. “I had no immune system left. I could barely walk on my own. But, it worked.”
It only took Trey a couple of months to start his exercise routine again. He began questioning what he was truly doing with his life — searching for his passion. It wasn’t long before he found it.
“My fitness saved my life.”
Trey wanted to be involved full-time in what gave him his life back. He has since received training in massage therapy and fascia stretch therapy, a type of physical therapy that combines massage with stretching to rehabilitate the body.
“I love sports. I knew I had found something when I realized I could combine my love for sports and fitness. I wanted to work on athletes to improve their quality of life and help them move better.”
Trey currently works with clients to help them combine their fitness activities with sports that they love, particularly golf. On January 1, 2024, he bought his own gym in Memphis, Raptor Performance and Wellness, specializing in soft tissue massage, FST, and personal training. He can help his clients with everything from their golf swing to general massage.
Trey also keeps his health in check by eating a clean diet, strength training five times weekly, pilates twice weekly, and “golfing a lot.”
“I love what I do. Fitness literally saved my life. Because of the shape I was in at the time the second round of cancer hit, I was able to fight it with everything I had.” Trey urges everyone to selfcheck. “If you notice something abnormal, please get it checked. The second time, there was no doubt. It is imperative that we all do it. “
By Maya Smith
Photo by Tindall Stephens
Consistent Movement Helps Defy Aging
Ann Robinson, 73, does a lot of roll-ups, jack knives, and swan poses. She’s a pilates instructor at a local church who loves to move. After finishing her morning pilates class and refueling with a sandwich, she heads to the trails with her dog, Minnie Me, for a three-mile run.
Physical activity is an integral part of her day, every day. Movement is one of the ways Robinson stays fit and helps her body age healthily.
Research shows that as the body ages, it undergoes several changes. Changes like a decrease in bone size and density, weakening muscles, and declining aerobic capacity can affect one’s physical fitness and ability to do everyday activities. However, according to the National Institutes of Health, regular physical activity can slow those changes.
That seems to be true for Robinson, who spends most of her time moving. In a typical week, Robinson teaches three pilates classes, runs 21 miles, and swims at least one mile.
None of these activities are new to Robinson, who has taught pilates at Christ Methodist Church for nearly 20 years. “This is where I learned pilates, and I’ve been here ever since. Back then, I could barely do anything. I mean nothing. But I stuck with it.”
Since then, Robinson has led hundreds of students through the movements of pilates, improving their flexibility, posture, and core strength. Robinson says she appreciates the physical benefits of pilates but also enjoys the community that comes with it.
“We love each other and care about each other here,” Robinson says. “If someone isn’t here, we’re concerned. The comradery part of it is important.”
Without pilates, Robinson says she likely would not be able to run as frequently as she does. And running is Robinson’s favorite decompression activity. The running is for both her physical and mental health, she says.
“Running clears my mind,” she says. “It’s such a stress reliever, and it just feels good. If I’m having a bad day, there’s just something about running that makes it better. Sometimes, I just do it for my mind, and the physical is just a bonus.”
Running is also when Robinson challenges herself. She rarely misses a day of running.
“Rain, snow, or sleet, I’m running the trails,” she says. “Sometimes I have it, and sometimes I don’t, but I always just push through. If you get halfway out, you have to come back.”
Her consistency and dedication to maintaining an active lifestyle help Robinson keep up with her four sons and their families. From helping her granddaughter with her lawnmowing business to swimming with grandkids to running 5Ks with her daughter-in-law, Robinson can show up for her family, too.
For Robinson, it’s not about accomplishing a goal or reaching a milestone. It’s just about being consistent: “I’m deliberate. I haven’t done anything huge. I just do everything every day.”
By Cara Greenstein
PAN-SEARED U.S. FARM RAISED
Catfish
OVER BUTTERNUT SQUASH RISOTTO
When comfort food, clean ingredients, and seasonal flavors take the spotlight, you have a winning dish at hand. Say hello to an enriching yet light combination of pan-seared, US Farm-Raised Catfish over butternut squash risotto.
We keep catfish on hand in our freezer to quickly defrost and prepare on a whim for dinners. The fish is an excellent source of protein, free of hormones, and low in saturated fat. Catfish is not only clean and healthy but also conveniently cooks within minutes! In this case, I pan-seared the fillets in butter with garlic powder,
salt, pepper, and fresh thyme. A squeeze of lemon atop the golden fillets seals the deal.
For the risotto, I stir up my standard recipe. As the arborio rice reaches close to al dente, I pour in the final cup of liquid—a blend of roasted butternut squash and chicken broth—to achieve a creamy (without cream!) consistency that beckons autumn and holiday coziness. The risotto base is speckled with cubes of remaining roasted squash, fresh thyme sprigs, and your US FarmRaised Catfish protein. Bon appetite!
Ingredients:
q 1 tablespoon olive oil
q Salt + Pepper
q 1 butternut squash, halved with seeds removed
q 3 tablespoons unsalted butter, divided
q 1 small sweet onion, finely chopped
q 1 cup arborio rice
q ½ cup dry white wine
q 6 cups chicken stock
q 4 US Farm-Raised Catfish fillets
q 1 teaspoon garlic powder
q 1 lemon
q Fresh thyme
Directions:
Preheat oven to 400 degrees. Brush butternut squash halves with olive oil, salt, and pepper, and place face-down on a baking sheet. Bake until roasted and fork-tender, about 40 minutes.
Melt 1 tablespoon butter in large heavy-bottom pot over medium heat. Add onion and cook, stirring occasionally, until soft but not browned, about 5 minutes. Season with salt and pepper. Add rice, cooking until slightly translucent and toasted, for 2 minutes.
Pour in wine and stir until absorbed, about 2 minutes. Add 1/2 cup chicken broth to pot, stirring constantly, until rice has absorbed all stock. Continue cooking, adding another portion of stock whenever rice mixture looks dry, and stirring constantly. Continue cooking until all but 1 cup of the stock is incorporated, at which point your squash should be ready. In a bowl, add the broth and one half of the squash. Use an emulsion blender to combine and immediately add to the risotto. Cook until the rice is creamy and tender.
Meanwhile, heat a large nonstick skillet with remaining 2 tablespoons of butter. Sprinkle fillets with salt, pepper, garlic powder, and fresh thyme. Add catfish fillets to the pan and cook 3-4 minutes per side until golden brown.
Cube the remaining roasted butternut squash.
To plate, ladle the risotto on each plate. Top with the squash and catfish fillet.
Serves 4-6
Cara Greenstein celebrates intentional and exceptional cuisine in her award-winning food and lifestyle blog, Caramelized, which offers recipes and restaurant reviews, food-focused travel itineraries, and endless tablescape tips. Follow @cara_melized on Instagram for daily inspiration and bookmark her recipes at Caramelizedblog.com.
By Blair Mize, MS, RDN, CSSD, LDN, CEDS-C
Six Healthy Habits for Longevity
Bodies change over time, because of time, and due to life experiences; therefore, different nutrition needs arise to help ensure quantity AND quality of life with aging. Prepare for physiologic and metabolic changes by arming yourself with the following strategies to help you live your best life in the years to come:
1. A nticipate Body Change
Not only is it normal for your body to be a different size from when you graduated high school, got married, or had kids, but these changes can be protective. For example, during menopause, hormonal shifts increase the size of fat cells surrounding a woman’s reproductive organs. These fat cells produce estrogen to help offset the shutdown of the ovaries, a natural process that decreases the risk for osteoporosis and helps manage the symptoms of menopause. For these reasons, clinical psychologist Margo Maine, PhD, FAED, CEDS, encourages women to shift the way they nickname their midsection from “spare tire” to “life preserver.“ Though easier said than done, it’s high time to let go of our culture’s obsession with thinness, letting weight be a byproduct of being kind to your body and caring for yourself. Don’t let restrictions in the name of weight management put you at risk for fractures, frailty, or a weakened immune system. Expectations are everything! Bodies are dynamic, and anticipating changes in your shape and size throughout life can make a huge difference in your mental and physical quality of life.
2. Embrace Intuitive Eating
A self-care eating framework created by Registered Dietitians Evelyn Tribole and Elyse Resch, Intuitive Eating comes in especially handy as the seasons of life change, creating a need to adjust and adapt to our body’s changing needs. Though Intuitive Eating is our default mode, it goes against nearly everything our diet-saturated culture teaches about weight, bodies, and nutrition. The principles support longevity and health while acknowledging the importance of living a little…in other words, honoring food preferences and advocating for the least restrictive diet possible.
3. Bolster your Bone Health
Keep your bones strong and healthy as you age with two of the most important nutrients for bone health: Calcium and Vitamin D.
Keys to consuming enough calcium:
Find a food-first approach that works for you. Dairy products are excellent sources of calcium, and non-dairy sources include fortified plant-based beverages, fortified juices and cereals, dark leafy greens, sardines, salmon, calcium-set tofu, soybeans, almond butter, and tempeh.
For optimal absorption, spread your intake of calcium-rich foods throughout the day.
Navigate lactose intolerance like a pro by choosing lactose-free dairy products, taking a lactase supplement before consuming dairy, or choosing calcium-fortified dairy alternatives.
Calcium needs increase after age 50, which may make meeting your needs more challenging. Consider supplements to fill in gaps on days when calcium intake is lower.
There are three ways to get vitamin D: the sun, through food and drinks, or with supplements. Very few foods naturally have vitamin D; therefore, fortified foods and drinks provide most of the vitamin D in our diets.
4. Dig Into Nutrient-Dense Foods
Studies show that micronutrient deficiencies tend to worsen with age due to malabsorption, poor nutrient utilization, medications, decreased appetite, and inability to perform activities of daily living such as meal preparation. Instead of subtracting, focus on foods you can add. There are no “magic foods,” but choosing foods like fruits, vegetables, whole grains, and nourishing fats will pack a nutritional punch of fiber, antioxidants, and essential nutrients to support digestion, disease prevention, and overall health.
5. P ick Protein at Each Meal
Newer research suggests that redistributing protein intake more evenly throughout the day may support muscle protein synthesis and blood sugar control while leading to more balanced meals. If you’re in a pattern of eating a morning bagel, lunch salad, and waiting to enjoy most of your protein at dinner, you’re not alone! Try adding eggs and a sprinkle of cheese to breakfast and chicken breast and nuts to your mid-day salad for added satiety and sarcopenia prevention.
6. T rain and Maintain
Age-related sarcopenia, bone loss, and changes in body composition can contribute to and accelerate disability. Physical activity is important for strengthening and/or maintaining lean body mass, preserving bone health, boosting metabolism, supporting the heart and lungs, and regulating blood sugar levels. The “gold standard” when it comes to movement is finding something you enjoy that keeps you active, agile, and strong.
Getting older is a normal, natural part of life. Reach out to the Registered Dietitians at Memphis Nutrition Group for more empowering strategies for living your most vibrant, active, and healthy life.
By Dale Sanford, Performance Coach
LIFT HEAVY, LIVE LONG
I’ve been an athlete most of my life. As a football player, I was fortunate to be pushed into the weight room at 13, and I never really left. I cut it way back during my uber-competitive days as a triathlete (I was once called the John Cena of triathlon), but I recently fell back into my old ways of moving heavy weight pretty often. When talking about lifespan and healthspan, strength training impacts so many crucial aspects, so let’s talk about why everyone should make it a cornerstone of their day-to-day activity.
IT’S THE #1 WAY TO BOOST METABOLISM IT HELPS REGULATE BLOOD SUGAR LEVELS
One of the primary benefits of strength training is its ability to increase your metabolism. Metabolism is the process by which your body converts what you eat and drink into energy. Even at rest, your body needs energy for essential functions like breathing, circulating blood, solving problems, and repairing cells. This is known as your basal metabolic rate (BMR).
Muscle tissue is metabolically active, meaning it burns more calories than fat tissue even when you’re not exercising. This means that by increasing your muscle mass, you can elevate your resting metabolic rate, helping you burn more calories throughout the day. Done consistently (we recommend three times per week), this can contribute to fat loss, reduce the risk of metabolic disorder, or simply make it easier to achieve and sustain a healthy body weight.
Another critical benefit of strength training is its assistance in regulating blood sugar levels. When you engage in strength training, your muscles use glucose (among other things) for energy, which helps to lower blood sugar levels. Additionally, strength training increases insulin sensitivity, meaning your body becomes more efficient at using insulin to transport glucose from your bloodstream into your muscles and other tissues. The larger the muscle, the more glucose it can store, leading to less “spillover” that is ultimately stored as fat.
Improved insulin sensitivity is particularly beneficial for individuals with type 2 diabetes or those at risk of developing the condition. More stable blood sugar can reduce the need for medication and lower the risk of diabetes-related complications.
IT HELPS PREVENT INJURIES
Strength training also plays a crucial role in preventing injuries. The saying goes, “The only bad movement is the one you can’t control.” The biggest declines in overall health generally come following an injury that requires significant downtime. Older individuals can lose 1% of their lean muscle mass PER DAY once forced to be sedentary. So reducing the risk of a fall or other injury is really important. Strengthening muscles, tendons, and ligaments enhances the stability and support of joints, improves balance and coordination, and simply makes you a more durable human being. Strength training can address muscular imbalances that contribute to poor posture and at-risk movement patterns, which are common sources of chronic pain and injury (no, you don’t have to live with it).
On the same topic, strength training also improves bone density, which is critical for preventing osteoporosis and fractures. I’m talking to you, runners! Loading your skeletal system with resistance beyond just gravity itself sends signals to your body to build more bone in the weaker areas. So hit the weights, and you’ll get a double whammy on injury prevention!
Craniosacaral therapy is a gentle modality that supports the body with certain therapeutic holds so the body can do what it needs to do to selfregulate and self-heal. FSM therapy is a way to relieve pain using low levels of electrical current giving the body the information it needs to self heal as well as addresses nerve and pain issues, gut issues, vagus nerve dysregulation, headaches as well as address stress and anxiety.
Beyond metabolism, blood sugar regulation, and injury prevention, strength training offers many other health benefits. It can improve cardiovascular health by reducing blood pressure and improving cholesterol levels. Perhaps most importantly, strength training has been shown to improve mental health and reduce symptoms of anxiety and depression. I know I feel the most chill after a hard set. There is something about the combo of controlled and forced breathing that melts away anxiety. Lifting weights can also boost self-esteem, provide a sense of accomplishment, teach you resilience, and bring a smile to your face.
All in all, the benefits of strength training are pretty undeniable. And the best part is, it’s never too late to start.
Dale Sanford is the co-founder of BPC Performance, Inc. and has been coaching individuals and athletes all over the world since 2009. You can catch up with Dale @bpcperformance on IG, or listen to the Coaches on Couches Podcast. If you’d like to start your health or sports performance journey with BPC, visit buildpeakcompete.com
Beth Wilson, Runner
41; Founder and CEO at Wilson Public Relations
I f RUNNING: I travel for work and fun and love seeing a new place by running through it. I also love that I can exercise regardless of where I am. And I’m incredibly grateful for my physical health and wide-ranging support system, including Fleet Feet, Memphis Spine & Sport, 901PT, Elite Total Wellness, and others, who keep me moving!
BUCKET LIST: I want to run one more full marathon, preferably the Berlin Marathon.
UP NEXT: Memphis Runners Track Club Road Race Series, Ragnar Relay (Bourbon Chase), and St. Jude Memphis Marathon® Weekend (half)
FAVE FITNESS ACCOMPLISHMENT: My favorite is hitting a PR at the St. Jude Memphis Marathon® Weekend in 2021, after my most challenging year.
SPEED BUMPS: Like most runners, I’ve experienced the usual issues associated with high-impact overtraining. However, the most challenging of hardships was losing my husband, my partner of 19 years, to suicide in early 2021. I stopped running for a bit after losing my motivation and dealing with weight loss from the stress and violent waves of grief. Those still come from time to time, but thanks to the encouragement of my friends and family, my beautiful Downtown Memphis community, and many others, I have stayed active these last three years and feel better than ever.
FAVORITE JAMS: I like EDM and house music, and I’m always adding to my running playlist, thanks to a dear friend and former DJ who sends me music often.
RECENT RACES: My achievements so far in 2024 include the Stars & Stripes 5K (second female overall) and MRTC Road Race Series 5K (second in age group).
MOST MEMORABLE FITNESS EVENT: I was surprised to see my parents, who have been divorced since I was 13, at the 9-mile mark when I needed a boost while running the St. Jude Memphis Marathon® Weekend. I was feeling so sluggish, and then I looked up as I was running under the bridge along East Parkway and saw my parents holding encouraging signs they created. I ended up hitting my first half-marathon PR that day.
BEST EATS: Catherine & Mary’s and Amelia Gene’s. I typically order a French 75 with Empress Gin or a nice champagne, a light salad, and a fish or pasta dish.
DREAM DINNER COMPANY: Kobe Bryant. I’m extremely passionate about basketball. I’d ask about his career, the pressure and scrutiny, his life after basketball with his family, and the motivation behind his Mamba and Mambacita Sports Foundation. It’s amazing to see what he built and left behind and the impact he still has.
GO-TO GEAR: My go-to shoe brand is ASICS. I run with my phone for safety reasons and use the Strava app. I can’t live without my Apple Beats Fit Pro and use my Apple Watch for Pilates or other fitness activities.
Photo by Tindall Stephens
Steven Jenkins, Runner
58; Special Education Teacher with Collierville Schools and Fleet Feet Employee
I f RUNNING: Running the marathon is a microcosm of life. Within the race, there are mental and physical challenges. There are times when you will be confident or may question yourself. The key is to trust your training, push for your goal time, and accept the finish as the tremendous accomplishment it is.
BUCKET LIST: I have completed three World Major Marathons: Boston, NYC, and Chicago. I aim to run all six, including London, Berlin and Tokyo. I’m running the Sydney Marathon this month. Sydney may advance to major status in 2025, giving me four of seven majors.
UP NEXT: Sydney Marathon. Within the marathon is the Abbott Age Group World Marathon Championship.
FAVE FITNESS ACCOMPLISHMENT: The first in-person marathon I completed will always be my favorite. I finished the 2020 Louisiana Marathon in Baton Rouge and qualified for Boston. I knew then I was hooked on the sport.
SPEED BUMPS: An obstacle rather than a hardship I face is my schedule. I run 80-90 miles per week and go to the gym for strength training three days weekly while training for 12-14 weeks for the marathon. I also work seven days a week, so I must stay disciplined with sleep, nutrition, and my schedule to make it work.
FAVORITE JAMS: I create a playlist for every marathon buildup. My Sydney playlist includes some EDM tracks as well as some 80s rock.
BINGE-WATCHING: I just finished “Suits” on Netflix for maybe the third time.
RECENT RACES: I finished the 2023 Chicago Marathon with a PB of over five minutes.
MOST MEMORABLE FITNESS EVENT: Running the Boston Marathon in 2020. It was in October of that year because of the pandemic.
BEST EATS: One of my favorites after a long run is the Sunshine Burrito from City Silo.
DREAM DINNER COMPANY: Eliud Kipchoge, the best marathon competitor of all time.
GO-TO GEAR: My favorite shoes are Asics Superblast and Nike Alphafly.
INSPIRATION TO BE FIT: I started running eight years ago when I turned 50. I wanted to lose weight and get more healthy. I had no plans to run a marathon. As it turns out, I lost 50 pounds, developed a healthier lifestyle, and found my passion for running. My motivation is to never return to that unhealthy life again.
QUOTE: “Run hard. Live easy.” – unknown
Photo by Tindall Stephens
TYLER HUBBELL
29, Trainer at The Hub Health & Wellness
FAV WAY TO WORKOUT:
I like lifting weights to develop strength and mobility.
BIGGEST FITNESS MYTH:
Females shouldn’t lift heavy weights because it will make them bulky.
BIGGEST NUTRITION MYTH:
You have to give up what you enjoy to be healthy. Moderation is key — let’s be healthy and still enjoy food! The enemy isn’t carbs, fats, or proteins. It’s just overconsumption.
MY TYPICAL WORKOUT DAY:
I do a five to 10-minute warmup and address any tight or sore areas, followed by up to an hour whole-body workout focusing on lifting weights through a full range of motion.
MY ADVICE:
Slow down, and don’t rush to get to your goal. Burnout is real, and often, the cause is doing too much too fast.
MY FITNESS TIP:
Sustainable beats intensity. If you do an easier, less ideal plan and never stop, it will always win over something more intense that you can only do for a short time.
IF
I COULD ONLY HAVE ONE PIECE OF EQUIPMENT:
A set of adjustable dumbbells.
ALWAYS IN MY GYM BAG:
Water, electrolytes, and some good music!
MY FITNESS IDOL:
Anyone I see over 70 who is still active, working out, and playing sports.
DREAM WORKOUT PARTNER:
I’m a big fan of the health and fitness podcast MindPump, so one of the hosts would be fun and insightful.
MY DIET:
I have an 80/20 approach to healthy foods and indulging. I put most of my focus on getting enough protein and eating enough calories to have energy throughout the day.
MY GO-TO SNACK:
A protein smoothie or yogurt bowl!
WHAT KEEPS YOU MOTIVATED:
How I feel when everything is dialed in. When my training and nutrition are good and consistent, my mental, emotional, and physical health feels much better. Life is hard but much easier when you have consistent healthy habits.
SETBACKS:
I always have setbacks — injury, vacation, or getting sick. But, I always fall back on my habits and start back up as if I was doing it for the first time again. Give yourself the grace to go slow and enjoy the process.
GOALS FOR THE YEAR AHEAD:
I never want to let my physical fitness get in the way of enjoying and experiencing 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.
