Memphis Health+Fitness Magazine April 2018

Page 1


APRIL 2018


FOOD ISSUE Local Chefs Dish on Their Fav Ingredients!


Andrea LeTard

Think OrthoMemphis

Urgent Orthopaedic Care Skip the ER and save both time and money. When it comes to sprains, muscle, bone, or joint injuries, Think O. OrthoStat provides fast, urgent care by an orthopaedic specialist. You don’t need an appointment – walk-ins are always welcome.



6286 Briarcrest Avenue | Memphis, Tennessee 38120

7580 Clarington Cove | Southaven, Mississippi 38671

901.259.1600 — main

901.261.STAT ( 7828) — urgent

M - TH: 8a-8p | F: 8a-5p — urgent

care walk - in hours


901.259.1600 — main M - F | 8a-5p — urgent


901.261.STAT (7828) — urgent care walk - in hours


Left: Kimberly Hall, brain aneurysm survivor, with the 3D model of her head that Dr. Arthur used to save her life. She’s now back to teaching and grateful for each new day ahead.


6325 Humphreys Boulevard | Memphis, TN 38120 | Appt : (901) 522-7722 | Office : (901) 522-7700 Additional Outclinics: Union City, TN | Jackson, TN | DeSoto, MS | Grenada, MS | Tupelo, MS | Batesville, MS


H+F APRIL ON THE COVER 16 Chef, Food Blogger Andrea LeTard

Shares Her Passion For Food + Her New Cookbook

18 Local Chefs Dish on

Their Fav Ingredients

32 Pre & Post Workout Fueling

ASK THE EXPERTS 10 Eyelid Rejuvenation

BEAUTY 12 Reframe Your Face This Spring

FIT PROFILES 14 Coach’s Corner:

8-Week Plan to Becoming a Runner

22 Farm-Fit with Miles Tamboli 24 Area Guide to Farmers Markets

26 Duncan Williams Journey with Heart Health


28 Weekend Warriors

— Kimberly Freeman, Runner — Wes Housman, Triathlete

IN EVERY ISSUE 5 Starting Line

Tips and Products for the Fitness-Minded

6 Fit News Fit Happenings Around Town

34 Events Calendar 36 Photo Finish: 2

Big Buffalo 50 miler and 50k Relay


On the Cover: Andrea LeTard Photo by Nicole Cole



TODAY! Phentermine, Adipex, and other meds available. New Patient Special

$60 for visit, 30-day supply of Phentermine, and a B-12 shot

(or Lipo or VitaChrom — you choose!)


1660 Bonnie Lane, Cordova TN • WALK-INS WELCOME! MON, TUES, WED, FRI: 8:00–4:00 • THUR: 10:00–6:00 • SAT: 9:00–1:30 • OPEN DURING LUNCH


22 Years and Running Strong Amy Goode

Hailey Thomas

Laurenne Hom

When not beating the streets looking for the next fitness craze, Amy enjoys running, cycling, and swimming, and is always on the lookout for the best cheat meal. Sharing inspiring fitness stories encourages her to stay healthy.

Hailey has been running over half her life fortunately not from the law! She has run marathons and half-marathons in Dublin, NYC, LA, Anchorage, Seattle, Red Woods, Big Sur, New Orleans, Sylamore 25K, Shelby Farms 50K and Memphis (6 times). Trails are her new love along with interviewing Weekend Warriors with the same passion for fitness.

Laurenne is a freelance web designer, graphic designer, writer, and editor who has worked her way through 11 different countries and 24 states. She’s an avid cyclist, who biked 1500 miles across half the country in 2014. She also loves pilates and never does the same workout twice!

Publisher Amy Goode


CONSULTANTS Executive Editor Hailey Thomas


Advertising & Marketing Amy Goode 901.218.4993 Hailey Thomas 901.335.6005 Copy Editor Laurenne Hom

Tindall Stephens

Curtis Speller

Andrea LeTard

Tindall has been shooting for over 20 years, specializing in weddings and portraiture. She currently 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.

Curtis is a sophisticated meathead who enjoys the finer things, such as deadlifts and squats. A former college athlete and an Army veteran, staying healthy is his way life. Clean eating, however, is not. Send your to suggestions on the best place to get a burger to his Instagram page @iamcurtislee.

Andrea is the creator and author of Andrea’s Cooktales, an heirloom cookbook being released Spring 2018. She is also a personal chef, small party caterer, and cooking instructor. Andrea has been featured on Cooking Channel, Today Show, and Local Memphis Live. She was chosen as a Top 100 Contestant on MasterChef Season 6. Follow Andrea on Facebook, Instagram (@andreas_cooktales), and her video blog series at

Contributing Writers Robin Beaudoin Christin Yates Andrew Chumney Margaret Molteni Graphic Design Brian Williams Photographers Philip Murphy Sarah McAlexander Tindall Stephens Jen Russell

740 N. Evergreen Street Memphis, Tennessee 38107 Send articles and photos to H+F reserves the right to edit all materials for clarity, space availability and suitability for publication. First copy free, additional copies, $1. Mailed subscriptions: $25 per year. Back issues, $5. Memphis Health + Fitness Magazine does not knowingly accept false or misleading advertising or editorial content, nor does Publisher assume any responsibility should such advertising or editorial appear. Readers are encouraged to notify Publisher when they suspect false advertising. All rights reserved. Copyright © 2018.


Christin Yates

Susanna Lancaster

Philip Murphy

A freelance PR/Marketing professional, Christin began running in 2010 and hasn’t stopped since. She now runs everything from 5Ks to marathons, and is an RRCA certified running coach. When not on the pavement or trails, you can find her hanging out with her rescue dogs. Visit her website at

Susanna is an English professor and writer. She is the author of the historical fiction YA book The Growing Rock. She discovered MH + F while in treatment for an eating disorder. Helping people share their personal stories toward reaching a healthier life is rewarding and has encouraged her recovery. She enjoys yoga and working out with her personal trainer husband, Kyle.

Phillip has been living in Memphis for over ten years and started in photography and videography six years ago. Although he didn’t go to school for his craft, he’s a storyteller at heart. “I love to tell my version of your story and to get to know what it is that inspires you and makes you.” MemphisHealthFitnessMag @MemHealthFitMag please recycle

Read us online at



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Eric Frey

that you brew before your workout.

won first in his age

You can drink it black or with your

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usual fixings. It is designed for

MRTC Winter Off-Road

improved endurance and focus to

Race Series!

help you power through your workout without the crash. Java Diem is made with premium Columbian coffee and carefully selected ingredients with no artificial flavors or sweeteners. $69.95 for a one-month supply. Available online at

FIT TRIP Michele Buring hiked up to

Besides soaking in the rays,

Masada in Israel to a cool

Mary Linder went trail running

float down to the Dead Sea.

and biking, practiced yoga, and

”It was a great day. Thank you Club Pilates

even hit the gym while on spring break in Tulum, Mexico.

and personal trainer Tommy Gerber in 901!”

HAVE YOU BEEN ON A FIT TRIP? Send a photo and brief caption to:

Reginelli Recommends: Vinum Chenin Blanc 2015

Wine enthusiast gives Vinum a score of 91. “This exciting, refreshing, superbly balanced wine has crisp green apple aromas and lively, almost electric lemon, lime, and cucumber flavors. It’s a great choice for lunch or with an appetizer course, since it’s sure to get the conversation—as well as the appetite—going.” $15.99. See Wine Enthusiast Mary Catherine Reginelli at Pyramid Wines & Spirits. For more information, call 901.578.2773 or visit

COMING TO THE MAY ISSUE OF H+F • Women’s Health+Beauty • Fit Moms • Farm-to-Fork Salads



Benefizz: An all natural, sparkling probiotic drink Benefizz is a type of naturally fizzy, naturally probiotic drink called a Water Kefir. The ingredients are simple: an all-organic mixture of lemons, figs, and other fruits added for flavoring. Each batch is infused with the same living, probiotic culture called “The Mama.” As “The Mama” grows, carbonation is a naturallyoccurring byproduct. The more fizz, the healthier she is—and the healthier you’ll be, too. The idea for Benefizz sprouted at a small farm in Eureka Springs, Ark. Members of its CSA loved the product, but the farm’s busy owner didn’t have the capacity to share her creation on a wider scale. Otherlands owner Steve Cantor, a friend of hers, stepped in to help her test the product at his popular establishment in Midtown. They’re now partnering with Southern Growth Studios to bring Benefizz to more locations across the South. Benefizz can be found in 30+ stores in Memphis and 15+ stores in Nashville, as well as Whole Foods stores in both cities. Next, they’re coming for Atlanta. To find a location near you go to

University Clinical Health is the Title Sponsor of M-Town Race Series The M-Town race series is getting bigger and better this year with University Clinical Health as the title sponsor. Employees from UCH will be participating in all four races and passing out water to the runners. They will also provide services such as skin screenings. “It’s certainly a really exciting thing for us at UCH. We are thrilled with the chance to become more involved with the local fitness community by offering some of our preventative healthcare services and letting the community know what all we have to offer,” says Rebekah Winter, Director of Accounting & Finance, University Clinical Health. In addition, UCH has partnered with BPC Performance to offer its employees a “Couch to M-Town Training Program.” A trainer from BPC is going once a week to the UCH office and clinic sites to do personal sessions for the employees. The trainer has put together a training calendar for employees interested in going from walking to running a 5K. For employees who want to get faster at the 5K, there’s also an advanced training program. “We are using this opportunity as the sponsor for the M-Town Series to invest in our employees and cultivate health and wellness at UCH,” says Winter. To learn more about the races series, visit




Germantown’s Bobby Lanier Farm Park The Bobby Lanier Farm Park is a 10-acre education and demonstration center for sustainable living through agriculture and stewardship. The Farm Park is open to pedestrians from dawn to dusk, unless reserved for a special event or during inclement weather. Farm Park gardens, barns, special amenities, and restrooms are accessible during the morning hours from mid-March through November when staff is on-site and/or when programs, tours, and field trips are scheduled. The entrance to the Farm Park is located at 2660 Cross Country Drive, just north of Germantown Elementary School. Public parking is available at the Cloyes Soccer Fields, and overflow parking is located at the Fire Station adjacent to Germantown Elementary School. The Bobby Lanier Farm Park hosts a weekly Farmers Market on Thursdays from June through August from 4-7:30 pm. This producer-only market offers a wide variety of high quality local foods, produce, art, and crafts. Chef demonstrations, live music, art, and food trucks are woven into the market experience. The market heats up the summer months with the Summer Supper Pick-Up Series, where guest chefs from a variety of local restaurants provide live cooking demonstrations beginning at 6:15 pm. in the Harvest Moon Pavilion. All major ingredients for the featured recipes are readily available pick-up at the Farmers Market. Alongside the featured guest chef is a local celebrity that serves as the sous-chef for the demonstration. Some notable celebrities who have made their way to the farm include Kym Clark from Action News 5, Valerie Calhoun from FOX13 Memphis, and Shelby County Mayor Mark Luttrell. For more information about the Bobby Lanier Farm Park or any of its programs, contact Joni Roberts at 901498.8684 or



Dr. Kimberly Freeman for being chosen as a Memphis Health+Fitness Magazine Weekend Warrior to Dr. Freeman is a graduate of The University WantYour of Tennessee Medical School and is Checks Level? Board Certified in Internal s l a e t Medicine. She completed her Fitn our to s sure y s

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undergraduate work at Princeton University.

can day Call to position S With a focus on primary care and wellness, m o 0 C 0 y 0 Dr. Freeman treats patients teenage through adult. Bod 01-767-5 9 Now accepting patients.

To make an appointment, call us today at 901-767-5000, press option 1. MID SOUTH INTERNAL MEDICINE, 7550 WOLF RIVER BLVD #102

2018-0322 WRW-MH&F Freeman Ad.indd 1

3/23/18 9:26 AM


A SK THE EXPER TS By Anne Rowland, MD

Look Better, See Better With Eyelid Rejuvenation Shakespeare said the “eyes are the window to the soul.” Our eyes, eyelids, and brows convey a great deal of emotion and information to those around us. When eyelids start to develop bags and brows start to droop, we may be conveying emotions that we’re not actually feeling such as tiredness or sadness. This may also make us look years older than we are. Sometimes the eyelids can actually block a portion of our vision, causing us to tilt our head back or raise our eyebrows to see better. Another symptom of heavy eyelids is to feel tired or achy around the eyes, especially later in the day. The most common cause of drooping eyelids is aging. There are a number of changes that occur to the eyelid and surrounding structures as a result of normal aging. Overall, there is descent and deflation of the tissues. There is a loss of volume and downward movement of the soft tissues and bone. The skin itself loses elasticity often resulting in loose or excess skin around the eyes. Sometimes the normal fat pads that sit behind the eye can move toward the skin leading to “bags” under the eyes. Additionally, sun exposure damages the skin resulting in hyperpigmentation (dark spots), uneven skin tone, and wrinkles.


There are a number of other reasons for eyelids to drop. The normal eyelid has two muscles that help to keep it open. If either or both of them become weak, the eyelid rests in a lower position. The medical term for this is ptosis. It can result from age-related changes, prior eye surgery, chronically rubbing the eyes, and contact lens use. The nerves that control the muscles can become damaged due to trauma or diseases, causing the eyelids to sag. Occasionally ptosis can also occur in children when they are born (congenital ptosis). Depending on the cause of droopy eyelids, surgery can lift the brows, decrease the skin and fat around the upper or lower eyelids, and/or adjust the muscle that helps keep eyelids open. Sagging eyebrows can be raised by both nonsurgical and surgical means. A non-surgical, or chemical, brow lift is achieved using a botulinum toxin such as Botox® or Dysport®. These medications relax the muscles around the brow, allowing it to elevate. However, this lift is not permanent and needs to be done every 3-4 months. Additionally, not all cases of brow droop can be corrected with these medications. For more severe cases, a surgical brow lift may be necessary to suspend the brow back to its

original location. This can elevate the brow, reduce excess upper eyelid skin, and decrease the appearance of forehead wrinkles. There are several techniques for surgical brow lifts that can be tailored to each individual. The excess skin in the upper eyelids can be removed surgically by a procedure called a blepharoplasty. Similarly, a weakened eyelid muscle can be tightened and lifted by a ptosis repair surgery. These are fast and simple surgeries that can be performed under local anesthesia in a doctor’s office. Sometimes insurance policies will cover these procedures if the excess eyelid skin hangs over lashes or if the eyelid is low enough across the pupil that it obstructs a significant portion of superior and peripheral vision. An eye doctor can perform an examination to determine this degree of vision loss. A blepharoplasty can also be performed on the lower eyelids to remove the fat that causes “bags.” Eyelid rejuvenation techniques have advanced dramatically in the last decade. These minimally invasive procedures can greatly improve a self-confidence as well as vision. Refreshed, vibrant eyes give the appearance of youth and vitality and reveal a person’s true self.

Dr. Anne Rowland is an Oculoplastic Surgeon with Eye Specialty Group. For more information about eyelid rejuvenation visit or call 901.820.2318.

m i n d + b od y + s k i n


E XPERIENCE THE A SHTORI A DIFFER ENCE L AS ER TR E ATMENT S Ashtoria is the first in the MidSouth to offer the advanced technology of the newest FDA approved Fotona laser system with the highest ratings of both safety and efficacy. We offer a variety of laser treatments to resurface skin texture, refine pores, stimulate collagen, and tighten skin. Our laser treatments also include unique therapies for sleep apnea, vaginal rejuvenation, and the removal of broken capillaries, moles, skin tags, and other benign skin lesions. Many of our laser treatments offer little-to-no downtime so you can return to your normal daily activities as soon as possible!



Our unique facials combine result-driven therapies with medical-grade skincare for one all-inclusive price. Each Medical Facial Treatment is customized to your specific skincare needs, which may change over time as the health of your skin improves. This treatment may include Diamond Microdermabrasion, Hydrofacial, Targeted peels, and LED/Photodynamic Light Therapy just to name a few.

We offer treatments for volume replacement, scar revision, and wrinkle reduction with temporary and long-term bio-stimulating fillers. Our services also include Botox, Dysport, and Xeomin to relax muscles for wrinkle reduction or to alleviate symptoms such as migraines, clenching and grinding of teeth, under arm sweating, and neuropathy pain in the hands and feet.

W E A L S O TR E AT: We a l s o t reat ac n e, b ro ke n c a p i l l a r i es, b row n s p o t s, e cze m a , m o l es, ro s ac ea , s k i n t ag s, u n d e r- eye h o l l ows, a n d m o re.


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REFRAME YOUR FACE Freshen up your frames this spring. New colors, shapes, and angles can give you a chic edge for a new season. Blake Kuwahara:

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This global brand provides frames with 95% recycled or bio-based materials. They plant a tree and donate a pair of glasses for every frame a customer purchases. Made from paper-thin titanium and super thin acetate, Modo delivers superior quality and design. Price: $265-$315

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Focal Point is located at Crosstown Concourse. 901.252.3670

The Eyewear Salon of Memphis


FocalPoint is a Southern College of Optometry Patient Care and Educational Facility



8-Week Guide to Becoming a Runner By Rachel Randall There was a time in my life when I was not a runner. I wanted to be one but had no clue how to start. Fast forward many years, I’ve now run distances unimaginable to me when I was simply trying to run 10 minutes without dying. If you would like to start running but don’t know where to start, this is for you. This is my advice, constructed from mistakes and things I did right, as well as a simple plan to get you started. With a plan in place, along with consistency and patience, you will be running strong before you know it!

1. You need the right equipment. A new pair of shoes is essential. Go to a specialty running store where they’ll help you find the fit and support you need. Don’t choose shoes based on color or price. The money you spend will pay off in hundreds of injury-free miles. Pick up clothes and socks made of technical fabrics to keep to keep you comfortable and help prevent chafing.

2. Starting a new routine requires discipline and consistency, so make it as

easy as possible. Have a written plan to follow (like the one listed below) and write your goals somewhere highly visible. Schedule time each day to exercise, and stick to a pre- and post-run routine. Besides training your body, you have to train your brain to become a runner as well.

3. Whether it’s on a treadmill, in your neighborhood, or on a trail—have a place where you feel comfortable. Tracks are ideal places to start because they are flat, away from traffic, with an easily measurable distance. Treadmills are an option that is not weather-dependent and are a more cushioned alternative to pavement.

4. Your main goal is to get fit without getting hurt, so listen to your body.

Don’t push yourself too far too early, or you’ll end up injured and unable to run. Some soreness is expected, but don’t ignore sharp pains. Don’t stress too much about form, but do think about being relaxed. Take the scheduled walk breaks even if you don’t feel you need it.

5. Be patient. Many positive changes happen to your body when you start running, but they won’t always be instantly visible on the scale or in the mirror. With a consistent running routine, you will have a healthier body overall and feel the difference!

Do you have questions about getting started or finding a plan to work for you? Stop in and talk to anyone on our staff. We’ll be happy to help!


8-WEEK RUNNING PLAN FOR BEGINNERS Spend 30 minutes a day, 5–6 days a week. In eight weeks, you will be able to run for 30 minutes without stopping. Alternate these running days with walking for 30 minutes or rest days. Do each running workout four times a week.



Walk 2 minutes, run 1 minute (repeat 10x)

Walk 1 minute, run 9 minutes (repeat 3x)



Walk 1 minute, run 3 minutes (repeat 8–9x)

Walk 2 minutes, run 13 minutes (repeat 2x)



Walk 1 minute, run 5 minutes (repeat 5x)

Walk 1 minute, run 14 minutes (repeat 2x)



Walk 2 minutes, run 8 minutes (repeat 3x)

Run for 30 minutes

Rachel Randall is the go-to girl for all marketing, media, and events at Fleet Feet Sports. She has run more marathons that she can count, including the 2017 NYC marathon in November.






At Fitness Inspiration, you will find a diverse group of awesome human beings made up of all fitness levels, all ages, all shapes, all sizes, all positive and all working together as teammates on the journey to achieving their best in health, fitness, and wellness! “I love the atmosphere and workouts here! THIS is the way to workout! I feel so good when I leave and its so motivating. Most importantly, I am so comfortable working out here. I love it! Highly recommend for EVERYONE!” – MI “A team of dedicated people helping you reach your goal! This place is a challenge and is no joke if you want true fitness, this is the place!” – TG


1360 REBEL RD / CORDOVA 38018




By Christin Yates Photo by Nicole Cole

Andrea’s Cooktales A Story Behind Every Recipe

Andrea LeTard does not have the typical chef’s history of growing up in the kitchen. This selftaught chef didn’t begin cooking until she was in her late 20s. Her grandmother gifted her a family cookbook full of her favorite recipes she enjoyed as a kid.

Although Andrea embraced her love of cooking as an adult, she was a writer long before then. Armed with a masters in journalism, she created a cooking blog. After testing and writing recipes, she knew one day a cookbook would be in the cards.

“Some of the recipes dated back to the 1800s, and I just found it so fascinating,” Andrea says.

“When I was younger and even up until college, I always said I wanted to become a published author. I just never would have imagined a cookbook would be the book I’d write,” says Andrea. “The process of researching, testing, retesting, and writing recipes is probably my favorite part of my job as a chef.”

She began working her way through the book and became obsessed with the kitchen. Andrea found herself a natural when it came to food. “I couldn’t believe I waited so late in life to discover a love and talent for cooking,” she says. She completely immersed herself in the cooking world, which is all she has thought about for the past seven years. After some success with her written recipes and work as a chef, she quit her career to take a chance on her passion. Andrea’s Cooktales was born.

Andrea’s first cookbook, “Andrea’s Cooktales,” will be released this spring. Hers is unique because it has an heirloom journal element to it. “My hope is that home cooks read it, are inspired by my food stories, and want to make some of their own.”

Andrea encourages readers to write their own family recipes in her cookbook, jot down their favorite food memories and stories, and pass it around to family members. “I hope this cookbook is an heirloom and passed on for generations to come,” she says. “Also, because I am a self-taught chef, my recipes are relatable and simple to follow.” Andrea calls her style: Next Generation Southern. “They’re upscale yet fun, using fine, fresh, and sometimes unique ingredients—always with Southern flair and a story or memory that inspired them.” Andrea’s Cooktales can be preordered on her website at All preordered copies will be signed. It will be available in May at Novel, Barnes & Noble, and

“I’m a true believer that the fondest memories are made in the kitchen, at the dinner table, and surrounded by food.”



Farmers Market Pasta From the Andrea’s Cooktales cookbook, this recipe was inspired by a trip to the farmers market. It can be made with various veggies, making it versatile and easy to throw together. It’s the perfect lunch to make at home after spending a morning at the market. It’s also been called “the best pasta ever” on multiple occasions.

PASTA q 4 slices of thick-cut bacon – chopped into thin strips q 3 pounds fresh veggies (such as eggplant, squash, zucchini, tomatoes) – cut into 1-inch cubes q 1 Tbsp olive oil q 3 garlic cloves – minced q 1 ½ tsp kosher salt q 1 tsp freshly ground black pepper q 1 lb penne (or any bite-sized pasta) q ½ cup freshly grated Parmesan cheese, plus more to garnish q ¼ cup chopped fresh basil, plus more to garnish DRESSING q ½ lemon – juiced q 2 Tbsp red wine vinegar q 1 Tbsp minced garlic q 1 Tbsp Dijon mustard q ½ tsp kosher salt q ¼ tsp freshly ground black pepper q ½ cup good-quality extra virgin olive oil

DIRECTIONS: Preheat your oven to 450F. Fry the bacon, drain on a paper towel-lined plate, and set the grease aside. Spread the cubed veggies on a baking sheet. Toss them with bacon grease, olive oil, garlic, salt, and pepper. Roast for 15-20 minutes, or until golden and tender. While the veggies roast, cook the pasta in a large pot of salted boiling water according to the package directions, or until al dente. In a medium bowl, combine the lemon juice, vinegar, garlic, Dijon mustard, salt, and pepper. Whisk in the olive oil. Spoon the cooked pasta directly into a serving bowl with a couple tablespoons of pasta water. Add the bacon, Parmesan, roasted veggies with their juices, and the dressing. Toss together to combine. Top with extra Parmesan and chopped basil.



THE DISH Kelcie Hamm, Wild Beet Salad Co.

By Amy Goode & Hailey Thomas

Local chefs share their favorite recipes, ingredients they cannot live without, and the weirdest thing they’ve ever eaten.

Will Byrd, City Silo Table+Pantry

What is your favorite ingredient? Garlic!

What is your favorite ingredient? Garlic. It’s such a versatile addition to savory dishes and a great substitute for salt.

What is your favorite kitchen tool? Blender. I love to make smoothies.

What is your favorite kitchen tool? It’s a tie between the garlic press and food processor. The garlic press is a simple solution to smelly garlic hands. However, a food processor offers an easy, quick way to create unique flours, sauces, and creams.

What three things are always in your fridge? Kale, avocado, and cheese. Weirdest thing you have ever eaten? Chocolate covered cricket—ew.

What three things are always in your fridge? Fingerling potatoes, kombucha, and green olives.

Besides your restaurant, favorite place to eat in Memphis? Tsunami and Flight. What is your food philosophy? Balanced: cheese fries with my kale, please!

Favorite Dish: Eggplant pizza

Favorite Dish: City Silo Table+Pantry Green Micro Machine Salad DIRECTIONS:

q E ggplant

Preheat oven to 350F. Slice eggplant into 1/2-inch slices. Sprinkle salt on the eggplant and let “sweat” for 30 minutes. Wipe off moisture.

q F resh mozzarella cheese q P asta sauce q O live oil q I talian seasoning

Besides your restaurant, favorite place to eat in Memphis? Blue Nile Ethiopian Kitchen. What is your food philosophy? I always want to be around food that energizes me, specifically, simple, fresh, nutrient-dense ingredients. There is no one diet that is right for everyone, but I highly recommend researching, cooking, and eating all sorts of food until you find the right ones for your body. Be open to new unique foods and flavors.


Weirdest thing you have ever eaten? When I traveled to Sevilla, I ate cured vegan sausage made out of squash.

On a baking sheet, top each eggplant slice with pasta sauce. Slice fresh mozzarella and place on top of each eggplant slice. Drizzle with olive oil and sprinkle Italian season. Bake for 15-20 minutes.



q ½ cup chopped kale

Combine balsamic, truffle oil, and pink salt in a bowl and mix together. Massage the mixture into the kale for at least 30 seconds. That’s how you get nice, tender kale without bitterness.

q ½ cup quinoa q ½ cup diced Roma tomatoes q 1 Tbsp balsamic q 1 tsp truffle oil q 2 tsp hemp seeds q 1 Tbsp sunflower kernels q 2 Tbsp goat cheese, 6641 Poplar Ave, Germantown 901.552.5604

q 2 Tbsp microgreens q B lack peppercorn q D ash pink salt


Toss the marinated kale with the Roma tomatoes, quinoa, sunflower kernels, and hemp seeds. Transfer mixture to a plate. Top with goat cheese and microgreens. I like another dash of pink salt, a crack of black peppercorns, and some extra balsamic on mine. Sliced avocado makes a great substitution for the goat cheese if you want to go cheese-less., 5101 Sanderlin #104 901.729.7687


Cru von Holtzendorff-Fehling, Mama Gaia Natalie Hendry, What is your favorite ingredient? It’s hard to choose only one. My top three are olive oil, fresh herbs, and mustard. Oh—but what about lime and apple cider vinegar? Better ask me for my top ten!

Certified Holistic Health Coach and Food Blogger What is your favorite ingredient? Coconut oil. Not only is it great for cooking and baking, but it doubles as a beauty secret weapon for your hair and skin.

What is your favorite kitchen tool? My knives. They make a lot of a difference in your cooking experience. They can determine whether you want to give up right away or have a blast.

What is your favorite kitchen tool? Blender.

What three things are always in your fridge? Fresh berries, cashew milk, and butter—all organic and humane.

What three things are always in your fridge? Minced garlic, lemon juice, and eggs. What is the weirdest thing you have ever eaten? Escargot.

Weirdest thing you have ever eaten? Calf’s sweetbread… that feels the most unfamiliar to me. I didn’t like it.

What is your favorite restaurant in Memphis? City Silo has many healthy options that are beyond delicious!

What is your favorite place to eat in Memphis? Andrew Michael Italian Kitchen and India Palace are both great. What is your food philosophy? Take food that is clean in every way: ethically, toxin-free, no unnatural enhancers. Create a composition in which all the beauty of each individual ingredient complements the other, creating the perfect medley of a delicious, clean, and healthy dish.

What is food philosophy? Eat real food, feel real good. The more nutrients you give your body through real, whole foods, the better you’ll look and feel.

Favorite Dish: Balsamic Quinoa Bowl with Antipasti

Favorite Dish: Paleo Blueberry Banana Bread Muffins



q 1 /4 cup quinoa

Put the quinoa in a saucepan with the veg stock, water, and salt. Set on medium heat and cook covered until liquid is gone. Don’t stir. Reduce heat if boiling too strong. Cook time is about 15 min.

q 1 /4 cup veg stock q 1 /4 cup water q 1 /2 tsp salt (or to taste)

...while cooking your quinoa, prep your veggies.



q 1 zucchini

Cut the vegetables into 1/4-inch slices lengthwise. Lay them out on a baking sheet and sprinkle with the olive oil. The slices should not overlap. Sprinkle herbs, salt, and garlic over the veggies.

q 1 /2 small eggplant q 1 red bell pepper q 2 cloves garlic q 3 twigs of thyme q 3 twigs of rosemary

On the broil high-heat setting, put pan on a rack close to the top and watch the veggies brown carefully. Remove when starting to brown.



q 2 ripe bananas

Preheat oven to 350F. Grease a 12-count muffin tin with coconut oil.

q 1 cup canned coconut milk q 4 Tbsp maple syrup q 4 Tbsp apple cider vinegar q 1 Tbsp lemon juice

q P inch of Salt

q 2 eggs

q 1 /4 cup olive oil

q 2 Tbsp melted coconut oil



q 1/4 cup olive oil

Take 3 loose cups of Arugula and place them in a mixing bowl. Add 1 cup of cooked quinoa and marinade with Balsamic Dressing. Serve Arugula/ Quinoa/Balsamic mix in bowl, topped with Antipasti (as much as you wish). Garnish with Mozzarella if desired.

q 2 Tbsp balsamic vinegar q 1/2 tsp salt q 1/2 tsp pepper q 1/2 tsp agave q 2 basil leaves Add all ingredients in a mason jar. Close the lid and shake well.

Mama Gaia has two locations: 1350 Concourse in the Crosstown Building and 2144 Madison located inside Ballet Memphis.

q 2 tsp vanilla q 1 -1/2 cups cassava flour q 4 scoops collagen peptides q 1 tsp baking soda

Mash bananas until smooth. Add all wet ingredients, including eggs, into bowl with mashed bananas and mix until combined. In a separate bowl, mix together all dry ingredients. Slowly combine dry mixture into the wet mixture while stirring until fully combined. Stir in blueberries. Spoon batter into muffin tins and bake for about 20 minutes. Optional: melt coconut butter and mix in maple syrup. Drizzle over muffins after they have cooled slightly and sprinkle with cinnamon.

q 2 tsp cinnamon q p inch of sea salt q 1 cup fresh blueberries Optional: 1/3 cup coconut butter, 1 Tbsp maple syrup,, 901.488.9657



Rick McCracken & Molly Duchemin, Amplified Meal Prep What is your favorite ingredient? Rick: Garlic all the way. If I could, I would put garlic in everything. Molly: Onions. What is your favorite kitchen tool? Rick: Mac chef knife—simple, yet effective. Molly: Slap Chop, but Richard won’t let me have one because then we wouldn’t have a purpose for all of his fancy knives. What three things are always in your fridge? Rick: Milk, garlic, and salsa. What is the weirdest thing you have ever eaten? Rick: Limburger cheese, literally smelled like feet! What is your food philosophy? Rick: Try to be healthy most of the time. Find the right balance between healthy and happy! Molly: If it can be made healthier, it should be. We try to use healthier substitutions whenever we can. Most people crave good comfort foods that aren’t the best for us. If they can be done in a healthier way and still have a great taste, then that’s the version we are making.

Favorite Dish: Gluten-Free Vegan Pizza Crust INGREDIENTS q 2 cups sweet potato puree (about 2 large roasted sweet potatoes) q 1 bulb of garlic q 1 Tbsp chia seeds q 3 Tbsp water q 1 -¼ cup gluten-free oat flour q ¼ cup almond flour q 1 Tbsp olive oil q 1 Tbsp apple cider vinegar q 1 tsp dried basil q 1 tsp dried oregano q ½ tsp salt q O live oil for drizzling q Y our favorite pizza sauce and toppings



Preheat the oven to 400F. Wash potatoes and puncture with a fork a few times. Lay on a baking sheet lined with parchment paper or foil.

Prepare the “chia egg” by combining the chia seeds and water in a small bowl. Let it rest for 10 minutes until a gel forms.

Cut off the top of the garlic to expose the individual cloves in the bulb. Drizzle with olive oil. Wrap the entire bulb in foil, place on the baking sheet with the potatoes. Bake until tender, approximately 45 minutes, then remove from oven and let cool.


Meanwhile, remove the skin from the sweet potatoes and from 3-4 garlic cloves. Place them in a large mixing bowl. Mash the potatoes and garlic into a smooth consistency. Stir in the oat flour, almond meal, olive oil, apple cider vinegar, basil, oregano, and sea salt. Add the chia egg and mix. Line a pizza pan with parchment paper. Scoop on the crust mixture and spread out the dough evenly using a spatula. This recipe will make one large pizza or two smaller ones. Place the pan in the 400F oven and bake for 30 minutes until the dough has set. Remove from oven and add your toppings.

For more information on Prepared Meals go to:






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FREE and Open to the Public. Emcee A.D. Davis • Inflatable Mega Brain CPR Demo • Mid-South Therapy Dogs Healthy Food Prep Demos • Mini Massages Wellness Programs for Kids Nutrition Vision Screening View Inside Ears...and more! Door Prizes All Day Long!

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By Susanna Lancaster Photos by Philip Murphy

Farm-Fit with Miles Tamboli While earning a degree in public health, 29-year-old Miles Tamboli became interested in nutrition and the community. In 2014, he launched the Girls Inc. Farm in Memphis, which gives girls the opportunity to work on the farm while learning social entrepreneurship, leadership, and civic training. Now an ecology teacher at Bolton High School in Arlington, he’s working on a new project with the students: growing their own food. During the last school year, students became interested in learning about agriculture and applied for grants through Big Green, a non-profit organization that builds agricultural communities. “Students started making all this happen, and the administration responded,” Miles says. With the grant money, the school hired Miles who shares the students’ passion for agriculture and plans to utilize the greenhouse that’s already on campus. He’s working on an idea to refit the school’s flowerbeds as edible gardens. “Students don’t want to hear a lecture for an entire class; They like to do things. Planting seeds, landscaping, working on the edible gardens— these are all hands-on projects they enjoy,” he says. “I love seeing students take on interest in something of their own and go off with an idea. When I see students follow their initiative, their passion is what makes this all worth doing.”

“There’s a common misconception that growing food is hard. But it’s also intuitive and innate—something that’s been done since the beginning of time.”


Miles lives what he teaches. He has a small plot of land in the Overton Park area, where he lives with his two dogs and eight chickens. He uses raised flower beds and grows his own food—perennial fruits, blackberries, figs, etc.—things not easy find at the store or are harder to grow. “Growing my own food is much more convenient. A basket of figs from the store doesn’t last but a couple of days, but a fig tree lets me have them anytime I want,” he says. “It also lets me control the pesticides. I can grow things that need more care and can give that to them in small quantities.” His lifestyle is what he jokingly likes to call “Farm-Fit.” He maintains good physical health without hitting the gym. Constructing chicken coops, building fences, shoveling, weeding, using tarps, and moving the tires he uses to hold down them down keeps him active and on track with a healthy lifestyle. “There’s a common misconception that growing food is hard. It is a lot of work and can be difficult. But it’s also intuitive and innate—something that’s been done since the beginning of time. It takes trial and error. Read the seed packets and just keep going,” he suggests to anyone interested in learning to grow food. Miles is on the Farmers Market board and will be at the Memphis Farmers Market on April 7.


Butternut Squash + Lima Bean + Chorizo Soup This recipe is seasonal to winter and early spring because it uses only storage crops that you can purchase from a local farmer in the summer and fall. I like to add a seasonal green veggie element on top. It’s early spring now and we’re in prime asparagus season, so I shaved some on top of the soup before serving. This recipe serves at least four or freeze it in individual containers for later on in the week. Note: This recipe relies on fresh, seasonal, local ingredients. If you use fresh local ingredients, you’ll end up with a meal that’s exceptionally rich, delicious, and healthful. If you use only canned, frozen, grocery store ingredients, expect fewer nutrients and less flavor. Use the good stuff. It’s worth it.

INGREDIENTS q 1 cup white wine q 2 cups chicken stock q 1 butternut squash, peeled & cubed q ½ bulb of fresh garlic, thinly sliced q ¾ red onion, chopped q 2 tsp salt q ¼ cup Worcestershire sauce q ½ cup heavy whipping cream q ½ lb shelled lima beans (also called butter beans)

DIRECTIONS: q 1 dried smoked pepper, chopped (check out Sparkling River Pepper Company) q 1 lb pork chorizo (check out Lazy Dog Farms) q 2 sprigs fresh thyme q 1 tsp black pepper q F resh asparagus, shaved lengthwise q A hard, aged cheese (Pecorino, Piave Vecchio, etc.)

Add wine, stock, squash, garlic, onion, salt, and Worcestershire to your slow cooker. Set to low for 8-10 hours or overnight. Let it cool, then combine with heavy cream in blender until smooth. Return it to slow cooker. Set slow cooker to low and add lima beans and smoked peppers. Crumble in the chorizo and cook about three hours. Stir in fresh herbs and black pepper. Ladle your magnificent creation into bowls and top with finely shaved asparagus and a few pieces of shaved cheese.



2018 GUIDE South Memphis Farmers Market Address: 1400 Mississippi Blvd, Memphis Season: May to November Hours: Thursdays 9am–1pm Phone: (901) 505-0221 Website: Facebook: South Memphis Farmers Market Twitter: @SoMeFM Notes: The Grocer is open year-round, Monday–Friday, 10am–6pm, Saturday, 10am–5pm, and closed on Sundays.

Memphis Farmers Market Address: Central Station Pavillion, S. Front Street at GE Patterson, Memphis Season: April to November Hours: Saturdays 8am–1pm Website: Facebook: Memphis Farmers Market Twitter: @MemFarmersMkt

Cooper-Young Community Farmers Market Address: 1000 South Cooper Street, Memphis Season: Year round Hours: Saturdays 9am–1pm Phone: (901) 725-2221 Website: Facebook: Cooper-Young Community Farmers Market

Agricenter Farmers Market Address: 7777 Walnut Grove Road, Memphis Season: May to October Hours: Weekdays 7:30am–5:30pm, Saturdays 7:00am–5:30pm Phone: (901) 757-7777 Website: Facebook: Agricenter International


Memphis Botanic Garden Farmers Market Address: 750 Cherry Road, Memphis Season: Late April to October Hours: Wednesdays 1pm–5pm Phone: (901) 636-4100 Website: farmersmarket Facebook: Memphis Botanic Garden Twitter: @memphisbotanic

Trolley Stop Farmers and Artisan Market Address: 704 Madison Avenue, Memphis Season: Year Round Hours: Monday through Saturday 10:30am–9pm Phone: (901) 526-1361 Website: Facebook: Trolley Stop Market

Jones Orchard Address: 7170 US Highway 51 N, Millington, TN Season: Year Round Hours: Monday through Saturday 8am–5pm Phone: (901) 873-3150 Website: Facebook: Jones Orchard

Collierville Farmers Market Address: Collierville United Methodist Church, 454 W. Poplar Ave., Collierville, TN Season: May to October Hours: Thursdays 8am–1pm Website: Facebook: Collierville Farmers Market Twitter: @ColliervilleFM

Germantown Farmers Market Address: Bobby Lanier Farm Park, 2730 Cross County Dr., Germantown Season: June to August Hours: Thursdays 4pm–7:30pm Phone: (901) 757-7378 Website: Facebook: Farm Park Farmers Market

Hernando Farmers Market Address: Hernando Court House Square, 2535 Highway 51 S, Hernando, MS Season: April to October Hours: Saturdays 8am–5pm Phone: (662) 429-9092 Website: Facebook: Hernando Farmers Market

Millington Farmers Market Address: 5152 Easley, Millington, TN Season: May to October Hours: Saturdays 8am–1pm Phone: (901) 873-5770 Website: farmersmarket.htm Facebook: Millington Farmers’ Market

Bartlett Station Farmers Market Address: Freeman Park, 2969 Bartlett Blvd, Bartlett, TN Season: May to September Hours: Saturdays 8am–12pm Phone: (901) 604-3111 Website: Facebook: Bartlett Station Farmers Market Twitter: @BartSt_FarmMrkt

Overton Park Community Farmers Market Address: Germantown Hardware Parking Lot, 2083 S. Germantown Road, Germantown, TN Season: April to October Hours: Thursdays 3pm–7pm Phone: (901) 757-7378 Website: Facebook: Overton Park Community Farmers Market Twitter: @overtonparkcfm






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Meet the Chairman of the Mid-South Heart Walk And his journey with heart health

By Lori Pope When he was just 21 years old, Duncan Williams, received a call that changed his life forever. “I had breakfast with my dad that morning before he went to work,” he says. “Then, at about 9:30, I got a call from the office telling me he was in cardiac arrest.” He beat the emergency responders to the office and watched as they tried to revive his father. At the hospital, when the doctors could do no more, the college junior was given the bad news: his father, Duncan Williams, Sr., had passed away from a heart attack at age 56. “My mother and sister were traveling back from Atlanta at the time, and I had no way to reach them,” he says. “It was several hours after he passed away that they arrived, and I had to tell them what happened.” Growing up, 50-year-old Duncan remained aware of his family’s history of heart disease and strived to maintain an active and healthy lifestyle. However, while 80% of cardiovascular disease is preventable, his was not. “Several years ago, I was having a stress test done for an insurance policy,” he says. “My cardiologist noticed a blip when my heart rate got above 160 and felt a catheterization was needed to investigate further.”

“We also sponsor our employees in local 5Ks and runs,” he says. “We want to provide as many ways to support them in eating healthy and being active.” One such 5K is the American Heart Association’s Mid-South Heart Walk and Red Dress Dash 5K, which Duncan is chairing. “The Heart Walk is important because it is free and open to all members of the community,” he says. “It gives us a chance to stress the importance of heart-healthy living to everyone—

not just business leaders or executives.” Since his heart procedure, Duncan has made a concerted effort to be active at least six days a week for at least 50 minutes. He encourages his three children to be active, as well. “It’s important for me as a parent to make sure my children understand they need to start looking after themselves now,” he says. “Heart disease runs in our family, but being active and healthy can help tremendously with their health later in life.”

“It’s important for me as a parent to make sure my children understand they need to start looking after themselves now”

His physician, Joseph Samaha, found blockages in Duncan’s arteries that required stents. “He told me that in my case, genetics was the culprit,” Duncan says. “He told me that if I hadn’t come in and had the stress test, I would have dropped dead from a heart attack while on the treadmill.” “It made me realize that I knew about the impact heart disease had on my family, and I would have to be aware of it for the rest of my life.” As the president of Duncan-Williams, Inc., he has made it a priority to provide heart-healthy opportunities for his employees, including healthy vending options and yearly biometric screenings, as well as company-sponsored fitness events.

The Mid-South Heart Walk & Red Dress Dash 5K will be held Saturday, April 28, 9 am at Autozone Park. To Register or donate, go to 26

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KIMBERLY FREEMAN Runner, 48, Physician at Mid-South Internal Medicine

1 My most memorable accomplishment was placing 3rd overall among women in the New York Long Island Marathon when I was a college freshman.

2 I love to get out in nature and go on a run when the weather is nice.

3 A desire to be healthy and feel good motivates me to stay fit.

4 My husband and I would like to go on a cycling trip along the Katy trail in Missouri.

5 My favorite restaurant in Memphis is River Oaks Grill in East Memphis. I love the salmon with cauliflower risotto.

6 If I could have dinner with anyone famous, it would probably be Jesus because I have so many questions about life and death that I would love to ask him.




I was an extra in the opening scene of the movie “The Firm” with Tom Cruise.

I love chocolate!


“They may forget what you said, but they will never forget how you made them feel.”

I binge-watched all seven seasons of Madmen and was so sad when I finished them.


“A desire to be healthy and feel good motivates me to stay fit.”

Interview by Hailey Thomas Photo by Philip Murphy

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WES HOUSMAN Triathlete, 41, Solutions Advisor for FedEx Services



I am a member of Memphis Thunder Racing Sports Team and do various training rides with them. I also worked with the WhiteHot Multisport Coach and team in my Ironman training last year. I recently joined the MJCC and participate in the Master’s Swim sessions.

A few of my favorite places around Memphis are Restaurant Iris, Local, or Curry Bowl Indian Cuisine for the lunch buffet.

7 I started triathlons after I was diagnosed with Psoriatic Arthritis. I suffered for several years before I finally started exercising with a goal to complete a sprint race. After that, I was hooked. I overcame this through my faith in God, exercise, a change in diet, and my family’s support.

2 My most recent event was my first Ironman in Louisville in October 2017. I finished in the top 20% even though I didn’t place.



My most memorable and favorite fitness accomplishment has been the Ironman because of the amount of dedication and support from my family that it took to reach the finish line. The finisher’s chute and atmosphere are almost indescribable!

I bought my dream bike when I decided to do the Ironman— a Trek Speed Concept. It definitely helped me complete my race.


4 What I love most about competing in triathlons is the camaraderie and willingness to help each other even though we are competing. No matter where you place, the end goal is to be stronger and faster than you were the day before. This community is great at helping each other reach goals and overcoming obstacles. 30

5 My next race is the Memphis in May amateur challenge, which combines the Memphis in May Sprint race and Olympic race.

”This community is great at helping each other reach goals and overcoming obstacles.”

The old adage that kept me going through the Ironman and training is: “You’ve got to figure out how comfortable you can be being uncomfortable.”

Interview by Hailey Thomas Photo by Philip Murphy



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Guide to Pre & Post Workout Fueling

By Blair Mize, MS, RDN, CSSD, LDN

“Fuel Well, Feel Well, Perform Well” has become my motto when working with all athletes, from weekend warriors to professionals. Food is fuel for the body. Fueling well extends beyond improving athletic performance to increasing energy, optimizing functionality, and ensuring longevity. Not only is WHAT an athlete eats on a daily, weekly, and monthly basis important, but WHEN and HOW MUCH must be evaluated as well.

Pre-Workout Fueling

Post-Workout Fueling

If you’re going on a 30-minute walk or to a gentle yoga class, stick to your usual eating patterns. Feeling hungry, haven’t eaten in a while, or gearing up for a long and/or intense workout? A pre-workout fueling strategy is a must!

Recovery nutrition and hydration are particularly important if you have two training sessions in one day or the next training session is within 8-12 hours. Post-workout fueling is key following long (60+ minutes) or intense bouts of exercise. In other cases, try to plan your workout to end just before a regularly scheduled meal or snack.

Focus on carbohydrates paired with small amounts of protein. Carbohydrates are the body’s preferred fuel source, providing quick energy and serving as a necessary component of any pre-workout meal or snack. Research suggests a little pre-workout protein may reduce post-exercise muscle soreness due to protein’s role in repairing and rebuilding muscle tissue.

Steer clear of high fat or fiber-rich foods.

Protein and carbohydrates play an important role in any recovery nutrition regimen. Aim for 15-25 grams of protein post-workout to aid in repairing damaged muscle tissue and to stimulate muscle protein synthesis.

Begin refueling soon after training.

Avoid having to make a bee-line to the bathroom! Rich, creamy, or spicy foods tend to mess with digestion during exercise. Beware of super fibrous fruits, veggies, and beans pre-workout to minimize chances GI distress.

Short on time? Plan ahead and keep recovery fuel readily accessible in your gym bag. Poor appetite after training? Choose liquids like whey protein shakes, smoothies, or chocolate milk to begin pursuing your recovery goals.

Hydrate all day.

Rehydrate and replace electrolytes.

When it comes to hydration, starting behind leads to staying behind. Carry a refillable water bottle to sip throughout the day, and make sure to drink whenever you eat. Reserve sports drinks for time crunches or high intensity/longer workouts.

Both water and electrolytes (primarily sodium) are lost through sweating. With plenty of recovery time between workouts, plain water coupled with normal eating is enough for rehydration. Consumption of sodiumcontaining foods expedites recovery by enhancing thirst and fluid retention. Monitoring urine color is one of the most practical ways to assess hydration. If urine volume is low or color is dark, more aggressive rehydration is likely needed.

Different strokes for different folks. Expect to experiment with pre-workout fueling to determine what works best for you. For some, scheduling food intake with time factored in for digestion is as important as testing out the type and amount of food consumed. Don’t wait until a big event or important workout to begin testing your fueling strategy.

Post-Workout Snacks: • Fruit & Nut Bars • Greek Yogurt & Granola

Pre-workout Snacks:

• Cheese & Crackers

• Banana + Peanut Butter

• Hardboiled Eggs + Whole Grain Toast

• Half Turkey Sandwich

• Whole Grain Waffle + Almond Butter

• ½ Bagel

When athletes train themselves to eat and hydrate, they reap benefits including enhanced physical training and overall health. Since many variables contribute to a person’s nutrient needs, there is no “one-sizefits-all” fueling strategy. Registered Dietitians who specialize in sports nutrition are equipped with food knowledge, creativity, and experience to give practical strategies for tailoring a nutrition plan.

• Toast with Jam • Granola Bar & Yogurt


Prioritize protein and carbohydrates.

Blair Mize, MS, RDN, CSSD, LDN is co-owner of Memphis Nutrition Group, a nutrition & lifestyle counseling practice operated by registered & licensed dietitians/nutritionists. Memphis Nutrition Group believes in a non-diet approach that promotes overall health and optimal performance without compromising the enjoyment of food. For more information call Memphis Nutrition Group at 901.343.6146 or visit


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APRIL EVENTS 4/6/18 NFT Lights for Life Neon 5k 7:00 pm • Memphis, TN 4/7/18 Cancer walk 12:00 am • Memphis, TN 4/7/18 FedEx St. Jude Classic Fairway 5K

4/14/18 Northpoint Christian School Color Splash 5K 8:30 am • Southaven, MS 4/14/18 3rd Annual Race Against Sexual Violence 9:00 am • Memphis, TN

8:00 am • Memphis TN

4/14/18 Grahamwood Elementary Dragon Dash Color Run 9:00 am • Memphis, TN

4/7/18 Flock Around the Block 2018 8:00 am • Hernando, MS

4/15/18 Los Locos Duathlon and 1 Mile Kids Run

4/7/18 Sista Strut - Memphis 8:00 am • Memphis, TN

8:00 am • Germantown, TN

4/7/18 2018 GRIZZLIES 5K 9:00 am • Memphis, TN 4/8/18 Kosten Foundation Kick it 5K

4/14/18 Whitehaven Healthy Community Day Timed 5K Run and 2-Mile Health Walk 8:00 am • Memphis, TN

4/21/18 Bartlett Kids Triathlon 7:30 am • Bartlett, TN

4/28/18 Mid-South Heart Walk and Red Dress Dash

4/21/18 “Cycle for Safety” in Memory of Cory Horton 8:30 am • Collierville, TN

8:30 am • Memphis, TN

4/21/18 Your Next Step is the Cure Memphis 5k 8:30 am • Memphis, TN 4/21/18 aCrossTown 5K 9:00 am • Bartlett, TN

4/15/18 Hunger Run 5K and Kite Flying Fest 10:00 am • Collierville, TN 4/15/18 Earth Day 5K Fun Run

4/21/18 Maria Montessori School Duck 5k 10:00 am • Memphis, TN 4/22/18 Ol’ Man River Half Marathon 7:00 am • Memphis, TN

2:00 pm • Memphis, TN 2:00 pm • Memphis TN

For races details go to

4/20/18 Ready. Set. Grow! 5K

4/28/18 John “Bad Dog” McCormack Memorial 5K

6:00 pm • Lakeland, TN

8:00 am • Memphis, TN

4/28/18 Monarch Cardinal 5K 9:00 am • Memphis, TN 4/28/18 Crosslink Memphis 5k 10:00 am • Memphis, TN 4/28/18 Race For Recovery 10:30 am • Memphis, TN 4/29/18 Thunder in the Forest Tri/Du 9:00 am • Millington, TN 4/29/18 GMSD 5k Stampede 2:00 pm • Germantown, TN 4/29/18 Memphis Catholic Education That Works Out 5K 2:00 pm • Memphis, TN 4/29/18 Literacy Mid-South ZeroK 4:00 pm • Memphis, TN

Race Directors, Reach Runners! Call Hailey at 901.335.6005 or


Mississippi River State Park Marianna, AR 72360 April 28 • 9am 55 miles 25 miles 12 miles gravel

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Natchez Trace Bike Ride MAY 5

• Dr. Jeremy Jessop has over a decade of experience dealing with sports injuries, is master certified in ART, and is an Ironman himself

100 mile, metric century 62 mile, or 25 miles on the scenic Natchez Trace Parkway celebrating Cinco de Mayo, ole’, Ridgeland, MS MEmphis In May

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2o18 OlyMpic TRi & Sprint Tri May 19-20

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36th Annual Memphis in May Triathlon Sports Weekend Awesome T-shirt, finishers medals, food, Flat Hat Beer, music, FUN, Amateur Challenge $5000 cash May 19 & 20 • MIM Tri Registration Free Expo & Open Water Swim Clinics May 19 • 8 am – MIM Sprint Tri – 1/3 mile swim, 13 mile bike, 3 mile run May 20 • 7:30 am – MIM Tri Olympic Tri, .93 mile swim, 24.9 mile bike, 6.2 mile run Edmund Orgill Park, Millington, TN

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Keep Your Dog As Active As You! For more information call 901.276.3210 or email

33rd Heat Wave Triathlon June 2 • 7am

1/2 mile swim, 27 mile bike, 10K run – bike the Natchez Trace Parkway and run the multipurpose trail, Ridgeland, MS

3rd Annual Annie Oakley & Buffalo Bill Wild West Triathlon Super Sprint and Sprint Triathlon Races All women’s triathlons and all men’s triathlons Sprint – 1/2 mile swim, 16 mile bike, 4 mile run • Super Sprint – 1/4 mile swim, 8 mile bike, 2 mile run bike giveaway for race finisher female and male, June 23 – Shelby Farms, Memphis, TN

29th Annual Dragon Fly Triathlon • August 25 1/2 mile swim, 18 mile bike, 4 mile run, Sardis, MS

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Healing Begins Today When You Call Us Massage–Memphis 901-262-4968

3485 Poplar Avenue | Suite 220 | Memphis




BIG BUFFALO 50 MILER AND 50K RELAY Benefiting Kids Kickin Cancer












1. Cintya Maya, Yadira Maya, and Carlton Puruis

6. Anna Bernardini

2. Bill Hecht

7. Jane Hayes

3. Sondra Dockery and Angie Tidwell

8. Katie Morgan and Carrie Dinwiddie

4. Robin Behrman

9. Ben Baker and TK Baker

5. Wei Liu

10. Irina Waterman and Adri Stanko

Photos taken by: JEN RUSSELL

Let your skin say hello to spring


pring weather naturally sends people outside to enjoy warmer temperatures and increased sunshine after the long winter. Skin has a more difficult time of protecting itself during the cold and dry conditions of winter, but spring is a time for skin rejuvenation. Shannon Anzivino, RN, MSN, FNP-C, nurse practitioner at Regional One Health’s Plastic Surgery and Laser Center, says that keeping your skin hydrated and protected from sun damage year-round is important. “No matter the time of year, GSR – Getting Skin Ready – is important,” said Anzivino. “This means using a cleanser, exfoliant, toner and sunscreen on a daily basis.” Regional One Health’s Plastic Surgery and Laser Center recently began offering a new skin care line with products that work year round. ZO Skin Health from ZO Skin Health Inc. provides comprehensive skincare programs for physicians and their patients based on Dr. Zein Obagi’s clinical experience creating treatments and regimens for healthy skin. Dr. Obagi’s skin health restoration program aims to eliminate some of the most common skincare concerns such as skin sensitivity, product resistance, skin type

No matter the time of year, GSR — Getting Skin Ready — is important. This means using a cleanser, exfoliant, toner and sunscreen on a daily basis. SHANNON ANZIVINO

changes and product efficacy. ZO product ingredients feature anti-irritant benefits, DNA protection and repairing agents, skin barrier function strengthening and repair, cellular activation and stabilization, and hydration and calming without damage caused by regular moisturizers. “ZO products all have ingredients that are intended to improve texture, integrity,

strength and overall health of the skin,” Anzivino said. The products are for anyone, covering antiaging, pigmentation issues, acne, daily skin care and a large line of sunscreens. Sunscreen is an important part of skin care year-round. There is a thinner ozone layer during colder seasons, which means more harmful UV radiation hitting your skin. A later setting sun during the spring and summer months means longer exposure to those UV rays, not to mention a desire to get out into the warmer weather to enjoy the sun. ZO Skin Health products are now available along with the Obagi line at the Plastic Surgery and Laser Center. To make an appointment for a free skin consultation with Anzivino, please call 901-515-LOOK (5665) or visit


Cosmetic plastic surgery and laser services


midtown & downtown

Regional One Health’s Plastic Surgery and Laser Center specializes in surgical and non-surgical aesthetic, reconstructive procedures for both women and men. Our highly-trained professionals are skilled in advanced techniques and focus on restoring natural beauty through aesthetic rejuvenation treatments using skin tightening devices, chemical peels, laser treatments, and surgical procedures.

Plastic Surgery and Laser Center 890 Madison Avenue • Memphis, TN 38103

Call us at

901.515.5665 to schedule a consultation

Your life. Our passion.

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