Memphis Health+Fitness Magazine April 2020

INSPIRING ACTIVE LIFESTYLES SINCE 1996

APRIL 2020

David Quarles T RECIPE I F

The

S

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Dances His Way to Fitness

d o o F ssue FO

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R S P RI N G

PREPARATION NOT PANIC

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SIMPLE STEPS TO AVOIDING COVID-19

At Regional One Health, we know you need to feel your best so you can be your best. Our skilled, caring team works with you to improve your wellness today and for your future — because great health care helps you keep your dreams in reach.

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H+F APRIL 2020 ON THE COVER

14 5 Simple Steps to Avoid COVID-19 18 David Quarles: Fitness Dance Instructor & Artisan

PEOPLE+LIFESTYLE

8 10

One Breath Meditation Author Getting Organized: Kitchen 101

HEALTH+WELLNESS

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Boost Your Immunity Allergy Season Has Arrived

FOOD+NUTRITION

22 Carbonara Breakfast Bites 24 Plant-Based Whole Bowls 26 Curried Chicken Salad 28 Rainbow Garden Salad 30 Asian-Inspired Turkey & 32

Eggplant Lettuce Cups

The Sunshine Vitamin

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FIT MEMPHIS

20 Allyn Johnson: Dentist and Pilates Instructor

IN EVERY ISSUE

6 Starting Line 34 Weekend Warrior:

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Sara Michael: Runner & Cyclist Weekend Warrior: Terry Dietzler: Runner & Cyclist

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On the Cover: David Quarles Photo by Tindall Stephens Location: Mind Body Haus

WHAT IS VATA? V ata A e ri a l Y o g a no w a t th e Kr oc Discover the element of air, or "Vata" with Vata Aerial Yoga! Take your practice off the mat and into the air with the full support of a harness and handles, to accommodate all levels. The harness used for Vata gives full support for your torso and pelvis while six handles allow for control of the upper body and welcomes users of all capabilities.

Perform inversions, classic yoga poses and even strength training movements to work the entire body. Develop balance and full body control as you hover weightless above the ground in this unique yoga experience!

Drop-In Class: $8/Session For Members and Public Wednesdays 6:30PM Saturdays 10:30AM All participants must present Photo ID

800 East Parkway South | Memphis, TN

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24 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). Yoga is 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 amygfitness@comcast.net

901.218.4993

CONSULTANTS Executive Editor Hailey Thomas hailey@memphishealthandfitness.com

901.335.6005

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

Tindall Stephens

Lydia Podowitz

Christin Yates

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.

Tindallfarmerphotography.com

Lydia is a senior at Rhodes College. She’s an editor for Ecumenica, an academic journal, and just completed her first feature-length screenplay. Lydia loves to hike at Shelby Farms, climb at Memphis Rox, and take long walks around campus.

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 christinyates.com.

Contributing Writers Christin Yates Caroline Sposto Andrea LeTard Kate Lyman Halle Griggs Caroline Pruente Ben Stanley Graphic Design Brian Williams Photographers Tindall Stephens JoLaura Bell Jen Russell

740 N. Evergreen Street Memphis, Tennessee 38107 Send articles and photos to hailey@memphishealthandfitness.com 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 © 2019.

facebook.com/ MemphisHealthFitnessMag

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JoLaura Bell

Halle Griggs

Ben Stanley

JoLaura is a wedding and lifestyle photographer who has been snapping photos for the last 16 years.

When not working her magic behind the lenses, you can find her on long walks with her four-legged BFF, eating all the tacos, and most likely sipping a dirty chai latte.

Halle teaches high school English by day and Bikram Yoga by night. She recently completed her 9th marathon. She enjoys reading, blogging, cheering on the Memphis Grizzlies, fall weather, and a nice glass of red wine.

Ben is a journalist from New Zealand, who recently relocated to Memphis. A finalist for NZ Sports Journalist of the Year in 2017 and 2018, he specializes in long-form feature writing. He is a dedicated cricket lover.

@MemHealthFitMag

please recycle

Read us online at memphishealthandfitness.com

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STAR TING LINE

FIT PHOTO

DISS IT! KFC Chicken & Donut Sandwich Desperate times call for desperate measures, but please don’t get this desperate for fast food drive-through. KFC recently introduced the Chicken and Donut Sandwich to their fried lineup and we checked out the (not so) nutritious facts.

This is one diet-sabotaging sandwich to keep six feet away from at all times!

Calories: 1,110 Carbs: 100 g Sugar: 40 g Fat: 65 g H+F Contributor Kate Lyman competed in the Antelope Canyon 50-Mile Ultra Marathon in March.

“We got to run through Antelope Canyon and alongside Horseshoe Bend, then finished with a beautiful loop around part of Lake Powell.”

DRINK AT HOME Now more than ever, it’s time to get creative with happy hour and join the #drinkathomeclub.

Plan a virtual party or sip on something sumptuous while you Netflix and chill. With Drink at Home kits, cocktail lovers can shelter (and drink) at home while enjoying tonics made with seasonal, fresh ingredients like Lavender Honey, Hibiscus Rose, or Cucumber Jalapeno

FUEL YOUR WORKOUT Community Coffee’s 2x Caffeine Looking for an extra boost to up your fitness game?

Whether you’re running in the park, practicing yoga online, or recovering after an intense walk in the neighborhood, Community Coffee’s 2x Caffeine Coffee has you covered. Made from only 100% select Arabica coffee beans and expertly blended with green coffee bean extract for a natural boost of energy, Community 2x Caffeine Coffee has double the caffeine to give you the fuel you need to perform your best. Coffee beans are also packed with immune-boosting antioxidants and phytochemicals. Communitycoffee.com

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Taking Nominations Now for Fittest Dogs in Memphis!

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Send us a photo of your active pooch, including name, age, breed, and how they stay fit. Email to hailey@memphishealthandfitness.com.

Look for promos on Instagram @memfitmag

COMING TO THE MAY ISSUE • Women’s Health+Wellness • Spring Apparel & Fit Moms To reserve ad space call Hailey Thomas at 901.335.6005 or Amy Goode at 901.218.4993

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PEOPLE+LIFE ST YLE

Meditation Secrets From a World RecordBreaking Athlete and Entrepreneur When the going gets tough, hardly anyone has the time to sit quietly for 90 minutes to de-stress. But everyone can take the time to do what they do countless times each and every day: take a breath.

Author and creator of the book One Breath Meditation, Damien Rider has been internationally recognized for his triumphs over adversity throughout his life. A multiple world record-breaking ultra-endurance athlete, mindset specialist, documentary executive producer, and high-achieving entrepreneur, Damien has purposely put himself through physical, mental, and emotional stress and trauma over many years in order to develop the tools to keep moving forward.

After traveling the world perfecting his work, Damien is sharing his methods so that everyone can learn the art of staying calm,

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staying composed, and moving forward with just one breath.

One Breath Meditation helps readers persevere through the direst adversities, one breath at a time.

The book is available on Amazon and in Barnes & Noble and other bookstores nationwide. Advance review copies are available upon request. For more information, visit Austinmacauley.com/us.

About Author: Imagine paddling solo for 50 miles in 17 days during the most shark-infested summer Australia has ever seen, skateboarding 2,500 miles for 56 days along the length of Route 66 through the scorching Mojave Desert, and pushing a three-ton pick-up truck 17 miles when everyone said it was impossible. As an international endurance and world record-breaking athlete, this is a part of Damien Rider’s daily life.

A RUNNY NOSE IS NOTHING TO SNEEZE AT Allergy season is upon us and Pro Health has you covered.

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PEOPLE+LIFE ST YLE

By Holly Springer Kulp & Tanya Springer

Organize Your Kitchen for Healthier Choices An organized kitchen is so much more than just a clean kitchen.

Having a dedicated spot for utensils and a structured cabinet system are wonderful for the aesthetic, but they don't help much with eating better.

When things are disorganized, you’re more likely to give up on cooking or finding healthy snacks. As professional organizers, we know how organizing a kitchen helps promote a healthier lifestyle.

An Organized Kitchen Reduces Frustration. An Organized kitchen means you know what you own and have prepared in advance. Less frustration with the contents (or lack thereof) opens up for a more positive headspace.

Say Goodbye to Decision Fatigue.

Being organized can lessen decision fatigue because there are plenty of healthy choices at the ready. Reduction of choices, or more healthy visible ones, promote good food decisions. If you are trying to lead a healthier lifestyle, this is a great step to stay on track.

Get Rid of Guilt for Wasting Food or Overspending on Groceries.

When you’re organized, it reduces the likelihood of expired food or overpurchasing. Expired products or buying things that you already have is caused by not being aware of what you already own.

An organized system as well as a meal schedule means your food and money do not go to waste.

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PEOPLE+LIFE ST YLE

A Clean Space Encourages Your Brain to Make Healthier Choices. Cluttered spaces promote stress, and what’s easier than stress or impulse eating? A tidy and organized kitchen is calming, energizing, and encouraging to those who want to make healthy lifestyle choices. Clearing your space helps to clear your mind.

An Organized Space Allows for Efficient Prepping and Cooking. When you know where everything is, it’s faster and easier to make your meal. Go a step further and have a calendar for planning your meals. Organizing your week/month in your kitchen opens up free time you never knew you had!

A gorgeous before-and-after transformation feels great, but the real satisfaction is when we see how organization helps a client’s day-to-day. Take the time to look at your kitchen and see if it is conducive to a healthy and stress-free environment.

Holly Springer Kulp and Tanya Springer are professional organizers and certified NAPO Specialists. They do residential organizing, life transitions, and household management. For more information, visit Springersisters.com or call 901.355.7119.

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HE ALTH+WELLNESS

By Amber Sam Thompson

POWER UP

Protect your Body and Boost Your Immune System

It goes without saying that 2020 has definitely been eye opening for humanity. The COVID-19 virus reminds us that our species can still be vulnerable to things we cannot even see. It's shown us that we live in a crowded world with stressful lifestyles and unbalanced diets that make us weaker.

As we practice social distancing, we can use this opportunity to invest in ourselves and begin again. During this slow period, we can care for own bodies and use our minds to create wellness habits that fuel happy, healthy spirits. We are our best protection.

Make the decision to power up your wellness and offer your body an extra natural armor.

It’s rare to see health tips that don’t place diet at the top. Without a good diet, it is hard for the body to have the tools it needs to fight and stave off infection. The greatest defense for any viral infection is what we put in our bodies. Let’s start with our plate.

Some foods can promote/lengthen viral infections. Foods high in arginine, nuts and seeds, dairy, and grains seem to fuel viruses and lower the amino acid lysine in the body. Lysine has been clinically proven to suppress viral growth. Viruses cannot live in alkaline systems. Adding certain foods and eliminating aggravators can help your body stay strong. Consult your doctor, but a small addition of the amino acid lysine can help to strengthen the immune system. Use as directed.

AVOID

INCLUDE

Nuts and seeds, caffeine, dairy, sugar, grains, peanuts, soybeans, whole wheat

Grass-fed meat (3–5 oz), eggs, avocados, vegetables, potatoes, lemons, limes, cranberries, seafood, cooked greens

Add Nature’s Medicine: Herbs

Sunlight

In a documented case study, oregano oil reduced a virus in 20 minutes. This oil has impressive medicinal qualities and is being studied by allopathy for its anti-viral properties. You can find oregano oil at health food stores. Take as directed. It is nature’s antibiotic so take probiotics and keep them two hours from your oil intake.

We can still enjoy the outdoors while avoiding others. Viruses thrive in environments with low levels of vitamin D. Take a 20-minute walk every day without sunscreen to boost your body’s production of it. Using a FAR infrared sauna for 30 minutes also creates vitamin D and detoxes the body at a cellular level.

Herbs like sage, basil, fennel, garlic, lemon balm, mint, and rosemary have been used in holistic medicine for centuries.

Add these spices to fresh food, add mint to water, or use tea versions to boost your immunity naturally.

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While the last couple of months have been scary, they are also a great chance to change the way we think, eat, and drink. Use the darkness we have been through to create the light that will change all generations to follow.

Amber Sam Thompson is the owner, an I-ACT Colon Hydrotherapist & Beauty Wellness Therapist at Renew Wellness Spa, LLC. For More information call 901.435.6150 or visit Renewspamemphis.com

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HE ALTH+WELLNESS

By Methodist Le Bonheur Healthcare

PREPARATION NOT PANIC 5 SIMPLE STEPS TO AVOIDING COVID-19 Right now, just turning on the TV can be stressful. The constant news reports about the spread of the novel coronavirus (COVID-19) is fraying the collective nerves of the entire country.

Now more than ever, it’s important to remain calm. The key to all of us making it through this crisis is preparation, not panic.

Keeping yourself safe is easier than you think. Methodist Le Bonheur Healthcare reminds you that by following just five simple steps, you can do your part to help protect yourself, and help to limit the spread of COVID-19 through our community.

WASH YOUR HANDS. A LOT. It may seem almost too simple, but just washing your hands can go a very long way toward keeping you healthy. And yes, there is a right way to wash your hands.

WHEN: As often as possible. Before you eat. After you use the restroom, cough, or sneeze.

HOW: Under warm or cold water, with soap if possible, and for at least 20 seconds. The top, the palms, in between fingers—everywhere. Even if soap isn’t available, wash your hands.

STAY HOME IF POSSIBLE Because COVID-19 spreads from person to person, remaining at home can be key. Self-isolation not only helps you and your family avoid infection; it can slow the spread of the virus through the community. This can limit the number of cases in our community and prevent hospitals from becoming overwhelmed. Avoid unnecessary travel.

PRACTICE SOCIAL DISTANCING “Social distancing” is sure to be 2020’s phrase of the year. We are now seeing and hearing it everywhere, but it’s important to know exactly what “social distancing” really means. The Centers for Disease Control (CDC) defines social distancing as “remaining out of congregate settings, avoiding mass gatherings, and maintaining distance (approximately 6 feet or 2 meters) from others when possible.”

“Mass gatherings” have now been defined as groups of more than 10 people. Remember, COVID-19 has a long incubation period and many of those who carry the virus may not be experiencing symptoms.

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COVER COUGHS AND SNEEZES COVID-19 can spread through respiratory droplets in the air after a cough or sneeze. Don’t spread your germs. Avoid coughing or sneezing into your hands if you can. Instead, use the inside portion of your elbow. If you cough or sneeze into a tissue, throw that tissue away immediately. And of course, be sure to wash your hands afterward.

CLEAN YOUR HOME OFTEN Spring cleaning has never been so important.

Many of us are spending a great deal of our time indoors; use that time to thoroughly clean high-touch surfaces in your homes. Not once, but often. Counters, tabletops, doorknobs, phones, keyboard, and especially bathroom surfaces. If you touch it on a regular basis, make sure to disinfect it. Follow the instruction labels on household cleaning sprays.

The spread of COVID-19 has caused a great deal of disruption for everyone, complicating many aspects of daily life. But protecting yourself from the virus is simple. By following the guidelines of the CDC and local healthcare facilities, we can all get through this crisis together.

For more information, visit methodisthealth.org/coronavirus.

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HE ALTH + WELLNESS

By Estes Folk

Spring Allergy Season is in Full Bloom

Did you know that Memphis consistently ranks in the top three worst cities for seasonal allergies? When April approaches, there is a lot of pollen in the air, which is the biggest cause of seasonal allergies. Bear this in mind and be well prepared as allergy season springs upon us.

Seasonal allergies are not a trivial condition and can range from being a mere inconvenience to affecting your day-to-day function.

They can disrupt sleep, causing fatigue and lost productivity.

Allergies can develop at any age, and some of this has to do with changes in exposure or the intensity of a particular pollen season.

Hay fever is the most common condition that occurs with seasonal allergies. Major symptoms of hay fever include sneezing; stuffy nose; runny nose; watery eyes; and itching of the nose, eyes, and roof of mouth.

It’s Not the Flowers’ Fault Pollen is the most likely culprit of seasonal allergies, and pollen season is longer than it used to be by two weeks compared to 1995 and earlier. Higher levels of CO2 in the atmosphere help plants grow more quickly, causing them to release more pollen.

Flowers are not to blame for most seasonal allergies. Instead, it’s grasses, weeds, and trees that are more likely to present allergy problems. Also, pollen can travel hundreds of miles, so even if you go to the beach, you have not escaped the presence of pollen.

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Proper Prep for Allergy Season It’s best to pre-empt symptoms by taking an over-the-counter antihistamine (like Zyrtec). Since the release of pollen varies from year to year, Mid-South allergists recommend starting an antihistamine regimen in February. Keep in mind, while antihistamines help with sneezing and itchiness, they usually don’t help with stuffy noses. When immediate relief is needed for inflamed sinuses and nasal congestion, a sinus cocktail shot is the most effective solution. When allergy season is in full swing, it’s a good idea to wear a mask when working in the yard and change the filters on your air conditioning units. Mold spores that have remained inactive during the winter months will spring back into action, causing a fresh round of allergic reactions if you aren’t proactive. It’s also a good idea to keep an eye on the daily pollen count when planning your day. This information is found online by zip code.

Estes Folk is the owner of Pro Health Clinic.

For More Information about sinus cocktails, visit Prohealthmemphis.com or call 901.417.6551.

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MEMPHIS FIT

By Hallee Griggs Photo by Tindall Stephens

Staying Fit With David Quarles At 20 years old, David Quarles found himself living inside a shell— overweight, defensive, without selfconfidence, and in need of change.

With a family history of diabetes and other weight-related ailments, he began making changes to his diet and increasing his regular activity through Zumba classes, weight lifting, and becoming less sedentary.

Today, at age 30, David has lost 126 pounds, going from 296 to a steady 170.

The Daily Grind Five to six days a week, David is weight training; however, during the warmer months, he prefers to take his workouts outdoors. Whether running, swimming, biking, or doing bodyweight moves, he always seeks new training methods to keep things interesting.

A typical day begins with cardio and core training, then he does a class in the evenings and weight training at night. On Sundays, he makes enough food to knock out enough meals for about four days of the week. He typically eats three full meals per day, with light snacking in between and proper hydration.

David adds: “I’m one of those gallontoting people. So, I make it a goal to drink a gallon or a gallon-and-a-half of water each day, especially on the days I have multiple workouts scheduled.”

Back in 2014, David competed in his first men’s physique competition during the Dexter Jackson Classic, his most proud fitness accomplishment. Competing took him completely out of his comfort zone, helped him realize and accept the amount of work it took to stay committed, and served as the culminating point of his overall weight loss journey.

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Let’s Dance

Moving Forward

In addition to his own personal workouts, he teaches three Zumba classes a week and sometimes on the weekend. He strives to provide an experience and adds a little theatrics in each of his classes that vibe with the songs on his playlist.

David says his main focus is maintaining his healthy lifestyle and keeping the weight off. However, he admits to toying around with the idea of competing again. He’s working on building up muscle mass— which can be challenging at times for a vegetarian who teaches and loves cardio.

“I like for my students to leave feeling empowered and accomplished. If I can make it as fun as possible in the process, I consider my job done!”

David teaches at the St. Jude Wellness Center on Mondays and at Jack Robinson Gallery on Thursdays. He also teaches the Haus Party class at Mind Body Haus on Tuesdays.

A Man of Many Talents Never short on creativity, David’s true passion is art and design. He runs an independent interior styling company, Concept 417; serves as the in-house interior stylist for Stock & Belle; and is a jewelry artist for his brand, IV. In 2004, he began making jewelry, and by 2018, he was able to leave office work behind to focus solely on his brand and teaching classes.

“All designs of IV are based on the modernization of my family’s ancestral history. The colors I select for each piece are influenced by my chromesthesia. I mentally process musical sound and numbers as color. Whenever I’m making, I set a playlist and allow the melody to drive my color selection,” David says.

You can find his work at Stock & Belle, Joseph and Dixon Gallery and Gardens, the Memphis Modern Markets, and online at ivbydavid.com.

For more information, follow David on Instagram: @_david.iv and @ivbydavid

“I like my students to leave feeling empowered and accomplished.”

MEMPHIS FIT

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MEMPHIS FIT

By Lucy Harrison Photo by Tindall Stephens

How This Dentist Spreads Smiles

Dr. Allyn Johnson, 32, is, in a word—busy.

She’s a full-time partner at Drs. Dugard and Johnson, a private cosmetic and family dentistry practice in Germantown, and a volunteer dental provider at Church Health Center, a local nonprofit that provides healthcare to working uninsured, underserved Memphians. She also donates her time and expertise to the Bellevue Bus mobile dental clinic, providing basic dental care to those in need.

Allyn’s commitment to altruism despite her demanding schedule is a testament to her belief that helping others is the true core of any healthcare profession.

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“Being in healthcare, helping people becomes part of your identity and daily duties,” she says. “That’s what I love about dentistry. No other practice makes people immediately feel better. It’s so satisfying being able to instantly bring suffering people out of pain and make them smile.”

This sentiment is brought to life through Church Health Center’s Wall of Smiles, a heartwarming collage that showcases before and after images of underserved individuals proudly showing off new smiles made possible by volunteers like Allyn.

Allyn’s contributions to her community are not limited to her dental expertise. She also teaches Pilates twice a week at

Germantown Athletic Club, bringing mindfulness and movement to an inclusive audience.

“My classes are diverse; we have women who just went through childbirth, people in their sixties and seventies, people who are new to fitness,” she says. “Anyone is welcome. Mat Pilates, which is what I teach, is very accessible; all you need is your mat, and you can practice anywhere.”

Allyn has been doing Pilates since she was 14. She became officially certified through Germantown Athletic Club’s affordable 30-day program in 2019, and credits Pilates with helping her bounce back following foot injuries in 2013 and 2016.

MEMPHIS FIT

After having surgery on her left foot, Allyn was confined to a boot and was unable to enjoy her usual spin class workout. An active person with a background in ballet and competitive dance, she struggled with the limitations her boot created.

“I gained a lot of weight during my recovery. My clothes weren’t fitting right and I wasn’t happy,” she recalls. It was at this time that she rediscovered her love for Pilates.

Enjoy ReliefLifefor Without Limitations marathon pain

“I started going to Cindy’s class at Germantown Athletic Club, and I loved it. Cindy was so funny and such a great teacher,” she says. “I lost 50 pounds thanks to Pilates and walking on the treadmill when I had time.”

Once Cindy retired and her protégée Karen took over, she encouraged Allyn to get certified and become an instructor.

“When I’m feeling down, I ask myself what I can do to help someone else.”

Pilates has also helped Allyn recover from her intense schedule.

“As a dentist, I’m on my feet all day and hunched over my patients. I used to have to get massages regularly because my body would constantly ache,” she explains. “Pilates made my body feel so much better. Now, I don’t even need the massages.”

Teaching Pilates is beneficial to Allyn’s mental health as well. She describes Pilates as centered on mindfulness and control, and emphasizes that, unlike other fitness programs, it’s not focused on staring at yourself in the mirror the entire time and comparing your progress to the person next to you.

“When you’re doing Pilates, you’re able to be in your own little bubble,” she explains, noting that “most of the time, you’re either staring at the floor or the ceiling, focused on your own breathing and posture.”

Both Allyn’s professional and fitness journeys are rooted in using her skills and expertise to help others. “When I’m feeling down, I ask myself what I can do to help someone else. That’s what helps me get up and keep moving,” she says. “I get more out of giving my time than, say, taking a hot shower.” While Allyn admits that she definitely has those days where she “wants to pull the covers up over her head,” but for the most part, her form of self-care is taking care of others, be it through dentistry or Pilates.

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FOOD+WINE Recipe & Photos by Andrea LeTard

Carbonara Breakfast Bites Classic Italian Carbonara is given a little twist—for breakfast! Protein and good carbs with meaty, cheesy goodness make them a perfect way to start your day. They’re easy to take on the go, but also perfect to make ahead for the week and enjoy while you’re staying indoors. Even more recipes to enjoy during social distancing can be found in the Andrea’s Cooktales cookbook, available on Amazon.

Ingredients: q 2 oz whole-wheat spaghetti broken into 1-inch pieces q 4 slices bacon cut into ¼-inch slices q 4 garlic cloves – minced q P inch red pepper flakes q 7 large eggs q ½ cup freshly grated Parmesan q ½ tsp kosher salt q ¼ tsp freshly ground black pepper q 1 tsp minced Italian parsley, plus some for garnish q N onstick cooking spray

Directions: Preheat your oven to 375F. In a small pot of boiling salted water, cook the spaghetti until al dente. Drain and let cool.

In a small skillet, fry the bacon until crispy and drain on a paper towel-lined plate. Retain 1 tsp of the bacon grease, turn the heat down to low, and sauté the garlic and red pepper flakes for 1 minute in the reserved bacon grease.

Set aside to cool.

Reginelli

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Pair it with Easter Brunch. Serve slightly chilled. $26.99 See Oenophile Mary Catherine Reginelli at Pyramid Wines & Spirits. Pyramidwines.com, 901.578.2773.

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In a large bowl, whisk together the eggs, Parmesan, salt, pepper, parsley, and garlic-pepper mixture.

Spray a 24-cup muffin tin with nonstick cooking spray. Fill each cup evenly with the egg mixture, add the spaghetti pieces to each cup, then sprinkle some of the bacon on top. Bake for about 10 to 12 minutes, or until puffed and golden. Let cool slightly, then run a knife around the sides of each cup to easily remove. Garnish with parsley.

These can be frozen, or refrigerated and reheated in the microwave for up to 4 days. Makes 24 mini frittatas.

Andrea LeTard is the creator and author of Andrea’s Cooktales, an heirloom cookbook. 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. Her recipes are “next-generation southern”—fun and fundamentally southern with a modern twist. Follow Andrea on Facebook, Instagram (@andreas_cooktales), and her video blog series at Andreascooktales.com.

Dear MFM Community, With the health of our vendors, customers, volunteers and staff in mind, we are delaying the opening of this yearĘźs Memphis Farmers Market.

However, these unprecedented times will not stop us in our mission of bringing healthy food choices to the Memphis community.

We are currently working on new avenues to bring our vendors' products to you until we open our 2020 season. Please go to memphisfarmersmarket.org to sign up for our newsletter to receive the latest updates as we move forward.

With gratitude, MFM Board of Directors

IS T1D GETTING IN THE WAY OF LIFE Are You or your child between the age of 8 and 17 years old, and recently diagnosed with Type 1 diabetes (T1D)?

23

FOOD+NUTRITION

By Traci Freeman

Meal Prep: Plant-Based Whole Bowls It’s no secret that eating whole foods and plant-based meals are great for overall wellness and to stay on track toward health and fitness goals. But let’s be honest, have you ever been beyond hungry with nothing in the fridge or pantry to create a quick, nutrient-dense meal?

In this situation, it’s easy to resort to processed food, pizza delivery, or fast

food. Not ideal—but okay once in a while.

As the saying goes, “You can’t outexercise a poor diet.”

A silver bullet to solving the “I’m-starvingand-there’s-NOTHING-to-eat-dilemma” is weekly meal prep. It’s an excellent tool to ensure a quick, well-balanced meal, that won’t derail your healthy eating goals, is always at your fingertips.

Preparing multiple veggies, proteins, and grains on a weekend afternoon can set you up for a week’s worth of lunches or dinners. Below are plant-based meal prep tips to serve as a refresher for some or a springboard for others. Also included are a few dishes that are so easy they don’t need a recipe and are easily adaptable based on your taste.

Protein This article highlights plant-based whole bowls. However, feel free to add an animal protein if they are part of your diet.

These bowls are meant to be flexible and give you inspiration to be creative with the components. The two recipes below are tasty preparations for plant-based proteins.

BRAISED LENTILS (Adapted from Food 52 and the Zuni Café Cookbook) Ingredients: q 3 Tbsp extra-virgin olive oil

Roasted Vegetables

q 1 /2 cup carrots, diced

Roasting intensifies the flavor and natural sweetness of vegetables. You can save time by roasting different veggies on separate sheets using the same oven temperature.

q 3 /4 cup onions, diced

1. Preheat oven to 425F. 2. Wash and prepare produce. Save stems and leaves for homemade vegetable stock or add to the compost bin.

For composting made easy in the Memphis area, check out the Compost Fairy.

3. Cut veggies into bite-sized pieces and mix with extravirgin olive oil, salt, pepper, and any other preferred seasonings. Have fun with your spices!

4. Transfer veggies to a sheet tray lined with foil or parchment paper for quick clean-up.

5. Roasting time will vary based on the vegetables, but 20–35 minute is a good place to start.

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q 1 /2 cup celery, diced q 1 bay leaf q 1 1/4 cups lentils (ideally Beluga/black lentils)

q 1 or 2 sprigs fresh thyme (optional) q 4 to 4 1/2 cups water, vegetable stock, or a combination q H imalayan pink salt (or sea salt)

Directions: 1. In a medium-sized pan, warm the olive oil over mediumlow heat and add the carrots, celery, and onions, along with a few pinches of salt. Stir occasionally for about five minutes.

2. Raise the heat slightly and add the lentils, bay leaf, optional thyme, and 2 cups of the water or stock. When the lentils begin to simmer, lower the heat and cook uncovered, stirring occasionally, and adding small amounts of additional water or stock as each is absorbed. After about 30 minutes, the lentils should be nutty but tender and just slightly wet.

(You may have water or stock left over.) Salt to taste.

FOOD+NUTRITION

Base/Grain Options

Dressing/Topping Ideas

The joy of these whole bowls is their adaptability. If you’re in the paleo, keto, or grain-free camp, simply omit the whole grains from the base of your bowls. If whole grains are part of your diet, prep a small batch of one or two grains and mix and match with your veggie and protein options during the week. Below are some grain ideas, but this list is far from exhaustive. To cook your grains, follow the package instructions or pressure cooker guidelines.

A handful of suggestions to top your bowl include avocado, kimchi, kalamata olives, capers, or quick-pickled red onions, as well as sunflower seeds or pepitas for crunch. Small batch dressings are also a nice addition to your bowl before serving. A go-to favorite dressing is the garlic apple cider vinaigrette recipe below.

• Brown Rice • Whole Wheat Couscous

• Amaranth • Farro • Quinoa

• Millet • Barley

For the base of your bowls, pair a small portion of grains with several handfuls of raw greens. Baby arugula, spinach, kale, and mixed greens are good base options.

GARLIC APPLE CIDER VINAIGRETTE (Makes enough for 1–2 salads/bowls) Ingredients: q 2 Tbsp apple cider vinegar q 2 Tbsp extra-virgin olive oil q 1 tsp Dijon mustard q 1 clove of garlic, grated or finely minced q 1 /4 tsp Himalayan pink salt q C racked black pepper to taste q O ptional Add ins: — Honey — Pinch of dried basil, thyme, rosemary, parsley or any other dried herb you have on hand.

Directions: Combine all ingredients in a lidded jar and shake well.

OVEN-ROASTED CHICKPEAS (Adapted from Chowhound) Ingredients: q 2 (15-oz) cans chickpeas, thoroughly drained and rinsed (about 3 cups) q 2 Tbsp olive oil q 1 tsp ground cumin

q 1 tsp chili powder q 1 tsp garlic powder q ½ tsp cayenne pepper q ½ tsp Himalayan pink salt (or sea salt)

Storage & Packing After your bowl ingredients are prepared, allow them to cool completely before storing in separate glass food storage containers. Before heading off to work or meetings each morning, mix and match a selection of roasted veggies, protein, grain, and toppings and package in a portable food storage container (preferably glass or stainless steel). You can also pre-pack your lunches for the week on your meal prep day, and simply grab one before heading out the door each day.

1. Preheat the oven to 400F.

Package the greens that serve as the base of your bowl in a separate plastic or reusable silicone storage bag, then add your dressing of choice to a small reusable glass jar.

2. Place the chickpeas in a large bowl and toss with the remaining ingredients until evenly coated. Spread the chickpeas in an even layer on a baking sheet and roast until crisp, about 30 to 40 minutes.

Regardless of what you prepare for the week, keep your bowls flexible and simple. And try to seek variety with your vegetable choices, toppings, and dressings to ensure your body gets a wide variety of nutrients and that your taste buds are entertained.

Directions:

Traci is a Certified Health and Wellness coach and Bikram Yoga instructor. When not on the yoga mat or running, she enjoys cooking healthy, plant-based meals. Visit her website at Trafreewellness.com.

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FOOD+NUTRITION

By Kate Lyman

Curried Chicken Salad This easy recipe is packed with flavor and only takes 10 minutes to prepare using foods you may already in your pantry. Enjoy it on toasted bread, with crackers, in a lettuce wrap, or on top of fresh veggies for a quick, high-protein snack!

Ingredients: q 3 /4 cup shredded chicken (canned, if needed) q 1 /4 cup plain Greek yogurt 2% q 1 Tbsp lime juice q 1 /2 Tbsp curry powder q 1 tsp honey q 1 Tbsp green onion (chopped finely) q 1 /4 cup celery (diced) q 1 /4 cup shredded carrots q 2 Tbsp dried cranberries q S alt to taste

Directions: Whisk together greek yogurt, lime juice, honey, and curry powder in a mixing bowl. Fold in the shredded chicken, green onions, celery, carrots, and cranberries. Season with salt to taste and chill before serving.

Nutrition Information Per Serving: 304 Calories | 38g Protein 4g Fat | 29g Carbohydrates You can find the recipe on MyFitnessPal by searching “KLN Recipe: Curried Chicken Salad�

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Kate Lyman, MPH, CHES is a nutrition coach who believes in ditching restrictive diet rules and building flexible eating habits so that you can eat the foods you enjoy while still working towards your aesthetic, performance, and health-related goals. She provides individual and corporate nutrition coaching and creates resources that can help anyone improve their diet. Find her cookbooks, nutrition guides, and other resources at katelymannutrition.com or on follow along at @klnutrition.

Tried everything?

Knees still hurt?

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At Lendermon Sports Medicine & Stem Cell Center, we believe that stem cell therapy can be used successfully for a variety of issues, including degenerative joint conditions.

If you have been told you have “bone on bone� arthritis, or that you are headed for joint replacement surgery, stem cell therapy may be a viable alternative for you.

Please call us today to schedule an appointment!

sports medicine & stem cell center

901.850.5756 LendermonSportsMedicine.com 9950 Crooked Creek Dr Collierville, TN 38017

27

FOOD+NUTRITION

By Almetria Turner

Rainbow Garden Salad This beautiful salad is quick and easy to make, full of essential vitamins and minerals, and is packed full of flavor. Top it with chicken, shrimp, quinoa, tofu, or salmon for added protein.

It is the perfect complement to any dish and will brighten up your spring tablescape!

Salad:

Lemon and Mint Vinaigrette:

q 2 cups baby spring greens

q 1 /2 cup extra virgin olive oil

q 1 tsp poppy seeds

q 2 cups spinach

q 1 /4 cup fresh lemon juice

q 1 tsp Italian seasoning

q 2 cups chopped romaine

q 1 /4 cup water

q 1 tsp dill weed

q 1 cup shredded red cabbage

q 2 1/2 Tbsp raw honey

q 1 /2 tsp dried mint leaves

q 3 /4 cup julienned carrots

q 1 tsp minced garlic

q S alt to taste

q 1 /2 cup chopped red bell peppers

In a jar, combine all ingredients and shake until combined.

q 1 cup gold cherry tomatoes (halved) q 1 /4 cup diced yellow squash q 1 /2 cup diced English cucumbers q 1 /2 cup diced pickled beets q 1 /4 cup chopped red onions Toss mix baby greens, romaine, spinach, carrots, and red cabbage in a bowl.

Place the salad onto a platter. Top with red bell peppers, gold cherry tomatoes, English cucumbers, yellow squash, pickled beets, and red onions.

Drizzle with Lemon Mint Dressing.

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Almetria Turner is a wellness coach, celebrity chef, food and fitness blogger, marathoner, certified fitness instructor, RRCA certified running coach and race director, and public speaker. Follow her on Facebook, Instagram @Fitandfinallyfree and her blog at Fitandfinallyfree.com.

KEEPING YOUR PET HEALTHY & FIT IS OUR GOAL

Sharonda Dobbins, ANP-BC

It’s a New Year and time to work on a Healthier and More Vibrant You! Royalty Wellness Spa is partnering with Health coach Almarie Calvin, RN to offer WEIGHT LOSS/WELLNESS PROGRAMS for 2020!

Programs include: Nutrition counseling/Meal prep • Exercise Plans • Wellness shots/ IV hydration therapy • Weight loss supplements • And much more!

Call Today to schedule your consultation!

5100 Poplar Ave, Suite 525 • Memphis, TN 38137

901-779-2385 • RoyaltyWellnessSpa.com 1G: @Royalty_Wellnessspa • FB: Royalty Wellness Spa *Don’t forget to ask about our New Year Juvederm and Botox Specials also*

WE OFFER: • General Veterinary Services • Dental Care • Pain Management • Surgery • Grooming • Boarding • AND NOW Doggie Day Care

2959 Walnut Grove in Midtown 901.323.1177 mymemphisvet.com

29

FOOD+NUTRITION

By Kristen Rosania

Asian-Inspired Turkey & Eggplant Lettuce Cups Enjoy this lighter food that's quick and easy to whip up in warm spring weather. These lettuce cups are made with healthy ingredients and all the vegetables used are typically harvested in this area in mid to late spring. These are perfect as a fun appetizer or served with rice for a complete meal.

q 1 cup purple cabbage (sliced and roughly chopped) q 2 cups eggplant (peeled and cut into 1/2 inch cubes) q 3 scallions (white and green parts thinly sliced) q 4 Tbsp olive oil q 1 lb lean ground turkey q K osher salt q F resh cracked black pepper q 1 /4 cup low sodium soy sauce q 2 Tbsp honey q F or Serving: Bib lettuce, sesame seeds, scallion greens, and lime wedges Mix soy sauce and honey in a small bowl; set aside. eat 2 Tbsp olive oil in a large skillet over medium-high H heat until shimmering. Add ground turkey and lightly season with salt and pepper. Break up the meat with a wooden spoon and tossing occasionally until cooked rough, about 5 minutes. Transfer seasoned turkey to a bowl and set aside. dd 2 Tbsp olive oil, scallion whites, eggplant, and red A cabbage to the skillet. Stir often and cook until softened (a little color is okay), about 7 min. If needed, add additional olive oil. urn off the heat and add the ground turkey back to the T skillet and mix with the vegetables. Pour in the reserved soy sauce and honey and mix until well incorporated. erve with bib lettuce, sesame seeds, scallion greens, and S fresh lime wedges.

Total Time: 25 minutes | Serves 4-6

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Kristen Rosania is a meal prep chef, recipe developer, and the creator behind @forlemonsake, a social channel showcasing that home-cooked is always best. She believes in cooking real food with real ingredients. For more info visit Forlemonsake.com and follow along on Instagram and Facebook.

Be the Chef!

FOOD

To Fit Your

HEALTHY

Lifestyle

Wild Beet offers salads and wraps, with an emphasis on fresh ingredients and attentive preparation.

We’re open for lunch and dinner, dine in or carry out. Catering available.

East Memphis

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956 E. Winchester Collierville, TN

6903 Great View Drive

(Next to the Greenline)

Memphis, TN

(Next to the Visitors Center)

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cheffies.com

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31

FOOD+NUTRITION

By Caroline Pruente, MS, RDN, LDN

Making Light of Vitamin D After many April showers, Memphis is ready for warmer weather and sunny days!

Did you know sunlight helps to make vitamin D? A nutrient and a hormone, we can consume vitamin D and create it from sunlight absorbed by our skin.

Once overlooked, vitamin D is now one of the main nutrients listed on every nutrition label.

New research continues to emerge regarding vitamin D’s many roles in the body and the importance of adequate levels for overall health. For instance, vitamin D plays an important part in bone health by helping the body absorb calcium that mineralizes bones for a strong skeletal system. This powerful nutrient also helps prevent osteomalacia and osteoporosis, or the softening of and reduction in density of bones. Vitamin D also aids in proper digestive, immune, and nervous system function. The latest research shows that vitamin D sufficiency may also support reduced inflammation and mood regulation.

Bringing Light to Vitamin D The “sunshine vitamin” is produced when sunlight hits our skin, converting cholesterol into vitamin D. It’s important to note that sunscreen reduces vitamin D production by 95%. Experts recommend 10 to 15 minutes in the sun, with exposed arms, legs, back, or abdomen to promote optimal vitamin D levels. Some people have more difficulty producing vitamin D, including individuals with darker skin, older adults, those living far from the equator, and people with very little sun exposure. If any of these sound like you, it’s time to eat...

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Foods With a Function There are few naturally occurring food sources of vitamin D, but food fortification, where vitamins and minerals are added to foods, makes it a little easier to eat your vitamin D. Keep in mind that vitamin D is a fat-soluble vitamin, meaning dietary fat is required for digestion, absorption, and transport throughout the body. What a great (and satisfying) reason to include a source of fat at each meal! Good food sources of vitamin D include:

• Swordfish, salmon, tuna, and other fatty fish • Egg yolks (Yes, you can eat the whole egg!)

• Ready-to-eat cereals • Fortified 100% orange juice • Fortified milk (Pro tip: choose a milk with fat for optimal absorption!)

Caroline Pruente, MS, RDN is a nutrition therapist and Registered Dietitian at Memphis Nutrition Group. 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 MemphisNutritionGroup.com.

FOOD+NUTRITION

It can be difficult to eat enough vitamin D. Beginning each day with a balanced, adequate breakfast is a great place to start.

After all, many of our vitamin D fortified foods are traditionally “breakfast” foods. With these meal ideas, the expression “Good morning, Sunshine!” has a whole new meaning.

OPTION ONE

OPTION TWO

1 glass fortified orange juice

3 oz smoked salmon

2 eggs

Bagel

Whole wheat toast with butter

Cream cheese

Banana

Strawberries

TOTAL: 37% daily vitamin D

TOTAL: 112% daily vitamin D

“D-ficient” to Sufficient Eating vitamin D foods and spending time in sunlight still may not provide adequate vitamin D. It’s estimated that there are 1 billion individuals in the world with vitamin D deficiency. In America, the population mostly struggles with vitamin D insufficiency (better than deficient, but still not optimal levels). At your next physical, ask your primary care physician to check your serum vitamin D levels.

If you’re low, discuss supplementation with your doctor and Registered Dietitian.

Keep Your Dog As Active As You! For more information call 901.276.3210 or visit dogsrulememphis.com

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33

WEEKEND WARRIOR

Interview by Hailey Thomas Photo by Tindall Stephens

Sara Michael, Runner & Cyclist 31, Physical Therapist at 901 Physical Therapy

BRAGGING RIGHTS: My most recent races were Fort Pillow Trail race (4 miles) where I finished 8th Female and the Mike Cooley 10K where I was 6th in my age group.

FAV FITNESS ACCOMPLISHMENT: I love the little victories. To me, it’s not about finishing on a podium but seeing your own improvements along the way and loving it in the process. I love the days where everything seems to click and the work you’ve done pays off. Maybe you win or maybe you just did your best. Either way, it is an accomplishment.

I

f

RUNNING & BIKING: It is a quiet moment of peace in my day where I can be outside and let everything else fall away. I can get so caught up in stress and worry, but when I am running or biking that seems to fade into the background.

MOTIVATION: My fiancée Beth inspires me. I can get so bogged down in the day-to-day stress and worry, but she reminds me to take a deep breath, relax, and enjoy the ride.

GET-AWAY: My dad started taking me backpacking through the Pacific Northwest when I was 11. I would escape to the mountains any day.

BEST EATS: Molly’s La Casita—half and half margarita and a T-man special.

SPIRIT ANIMAL: I have always loved

INSPIRATION: I was treating some amazing runners who inspired me to try it myself. A little over a year ago, I started working with Can’t Stop Endurance and racing with more intention. When our clinic moved to Broad Ave., I met our neighbors at Victory Cycling and they inspired me to get on a bike!

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“I can get so caught up in stress and worry, but when I am running or biking that seems to fade into the background.”

buffalo. I suppose they represent something wild and free to me. They are amazingly strong but vulnerable at the same time; it’s such a fascinating juxtaposition.

QUOTE: “In every walk with Nature one receives far more than he seeks” —John Muir

ACTIVE HEALTH CHIROPRACTIC

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• Manual Medicine such as Chiropractic, Active Release Technique (ART), Deep Tissue Laser Therapy, Fascial Distortion and many other techniques

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• Solutions for Myofascial Pain, Tendonitis, Bursitis, Plantar Fasciitis, arthritis, carpal tunnel syndrome, epicondylitis, sprains/strains, trigger points and other musculoskeletal problems

H O L LY W O O D S – 9 0 1 . 6 2 6 . 5 9 7 6

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

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YMCA MEMBERSHIP BENEFITS: No contracts. Ask staff about our 30-day cancellation policy FREE unlimited group exercise classes, water exercise and indoor cycling FREE access to indoor and/or outdoor pools FREE child-watch (while you work out)

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ymcamemphis.org 11 area locations

YOU NEED US TO KNEAD YOU! YOU NEED US TO KNEAD YOU!

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WEEKEND WARRIOR

Interview by Hailey Thomas Photo by Tindall Stephens

Terry Dietzler, Runner & Triathlete 57, Software developer at The DSW Group

LONG HAUL: I lived in Atlanta for over 30 years by the AJC Peachtree Road Race 10K, which is the largest in the world. In 1991 a co-worker and I decided to give it try. This year, if held, will be my 29th year running.

BRAGGING RIGHTS: I’ve completed 92 marathons, 10 full Iron-distance triathlons, and one 50-mile race—all of which I feel demonstrate perseverance and mental fortitude.

I

f

RUNNING: Running is a sport that travels well, is great for sorting out life’s problems, and is the best way I know to offset my love of food and drink.

MOTIVATION: Using the carrot and stick metaphor, staying fit translates to being more competitive in races. And my bride reminds me that if I didn’t run a ton, I’d weigh a ton.

INSPIRATION: My bride. And pretty much anyone else who never gives up and pushes themself to accomplish more than they ever thought possible. The folks you read about still going at it at 90+ years— those are my sports idols.

OBSTACLE COURSE: After completing an IRONMAN and three marathons in four consecutive weekends, the result was a torn meniscus in one knee and bursitis in the other (I know, go figure). The remedy was a lot of time off running and some good physical therapy to loosen up the too-tight muscles causing the problems.

BEST EATS: I’ll go to breakfast at the Arcade for their Eggs Redneck and sit in the Elvis booth. Brunch at Rizzo’s with the Banderas—lots of food and add their mimosa bottle service. Then we’ll

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“The folks you read about still going at it at 90+ years— those are my sports idols.” go to dinner at the Majestic Grille. I love their grilled pork tenderloin with glazed carrots and mashed potatoes. Give me a red blend wine with that and I’m in dining heaven.

SPIRIT ANIMAL: Tiger, because it was my childhood stuffed animal and my dad used to call me Terry the Tiger.

MANTRA: “Am I better today than I was yesterday?”

TO NOMINATE A WEEKEND WARRIOR, EMAIL HAILEY@MEMPHISHEALTHANDFITNESS.COM

MINOR SETBACK. EPIC COMEBACK. Kick into gear with less knee pain.

A COMMUNITY BUILT ON SUPPORT Life can be so much better with less knee pain. At Saint Francis, the wide range of experience our orthopedic programs have in knee replacements is hard to beat. In fact, Saint Francis Memphis is the first and only hospital in the Memphis area to offer Mako robotic-assisted procedures for knee replacements to get you back to pain-free living faster. From your first visit through your physical therapy and recovery, our caring team is here to help you get you back in motion for the life you want to live.

To find a specialist please call 855-833-1938 or visit SaintFrancisBartlett.com/Ortho or SaintFrancisHosp.com/Mako

WELLNESS GUIDE

AREA 51 ICE CREAM SUITE 168 We truly believe that the best ingredients make the best frozen treats.

SUITE FOCAL POINT 264 Also known as “The Eyewear Salon of Memphis,” FocalPoint at

Ours are always made with natural, in-season produce. Don’t miss our vegan sorbets, alternating monthly, with delicious homemade flavors like orange mango, cranberry apple, pear, or lemon!

Crosstown Concourse will help you see clearer in 2020. FocalPoint staff helps you build your eyewear wardrobe with up-to-date eyecare technology and frames from Tom Ford, Kirk & Kirk, and many more. Come by on any week day and select Saturdays.

ART BAR SUITE 280 Drink your veggies this season with the special venganza de la

FRENCH TRUCK COFFEE SUITE 167 There’s no separating you from your daily cup of java, but there is a way

calabaza (revenge of the butternut) cocktail: espolon, creme de banana, butternut squash, lemon, aqua faba, five spice. Art Bar also features an exclusively vegetarian bar menu. Yum!

CHERYL PESCE® SUITE 125 Treat yourself to non-toxic, handcrafted fragrances for yourself and your home with Cheryl Pesce’s special Maywater collection, including everything from natural body wash to laundry detergent to hand-poured soy candles. While you’re there, don’t miss Cheryl’s ethical, handmade jewelry!

to make it more meaningful. French Truck is partnering with small, sustainable coffee growers across the globe, like Mr. Girma Eshetu in Ethiopia, to bring you the best, ethically sourced coffee. Check out these small producers’ amazing stories at frenchtruckcoffee.com/journal, and treat yourself to an extra cup of joe.

GLOBAL CAFÉ SUITE 157 Want to explore new types of cuisine while sticking to your healthy eating habits? Try Global Café, an international food hall with a wide array of filling and affordable vegan and vegetarian options. Don’t miss the made-to-order falafel and hand-muddled hibiscus tea.

CHURCH HEALTH SUITE 142 Church Health offers numerous classes and activities that foster

GLOSS NAIL BAR SUITE 129 Take a minute to begin that mindfulness exercise you’ve been

physical, emotional, and spiritual well-being for the community-atlarge. From family activities and cooking classes to fitness workshops and mindfulness training, don’t miss out on year-round programming.

meaning to try, and enjoy our new Volcano CBD pedicures to help get you in the mood. Gift cards available, so come with a friend!

CHURCH HEALTH YMCA SUITE 241 Did you know that Crosstown Concourse houses one of the 11

HERO & SAGE HAIR SALON SUITE 123 Do something good for you and better for the planet this month!

area branches of the YMCA of the Memphis & Mid-South? There is something for everyone with more than 50 group exercise classes per week, SoulCity CrossFit, an outdoor pool, Matrix cardio, and strength and functional fitness equipment. Take a tour of the Church Health YMCA today, try a class, or join online at ymcamemphis.org.

Hero & Sage is a full-service hair salon for all hair types that exclusively uses vegan hair products and preserves water with their special energy efficient sinks.

CROSSTOWN ARTS SUITE 280 New year, new habits! Mark your calendars for free monthly

IThinking LOVE JUICE BAR SUITE 147 about trying a reset but need a little food to look forward to?

vegan potlucks at the cafe at Crosstown Arts. Bring a vegan dish to share, and mingle with like-minded folks. These events are open to everyone — vegans, vegetarians, and the veg-curious, but please bring a dish prepared without meat, dairy, and eggs.

Check crosstownarts.org for date and time information.

Try our “Juice to Dinner” Cleanse, with juices during the day and a full meal for dinner. Get everything you need, and all the support and guidance you want, at Juice Bar today!

CROSSTOWN SUITE 363 Straighten out your 2020 BACK INSTITUTE with Crosstown Back Institute, a multidisciplinary clinic focused on

LUCY J’S BAKERY SUITE 151 Do good and feel good just by eating a muffin! It’s easy at Lucy J’s:

treating you from head to toe with chiropractic care, physical therapy, IV hydration, and more. Walk-ins and cash payments accepted.

grab one of our new vegan pastries and chat with one of our friendly staff, who all receive a living wage of at least $15/hour.

You can feel great walking out the door knowing that all further proceeds go to support the Dorothy Day House’s mission to house homeless families.

CROSSTOWN DENTAL SUITE 446 Is your new year’s resolution to straighten your smile? It doesn’t have

MADISON PHARMACY SUITE 113 Madison Pharmacy is an independently owned pharmacy, run

to take all year long! Crosstown Dental’s orthodontic solutions take as little as six months, so you don’t have to wait to look great. We also offers expedited solutions for teeth whitening and cleaning, as well as Botox and Juvederm. Book an appointment today!

by longtime employees who care about your whole body health.

From compounding medications and custom formulas for pets to medical foods and even local, organic, handmade body care products, we have it all. So take care of the whole you this year, and try Madison Pharmacy.

THE CURB MARKET SUITE 163 Curb Market is still carrying the same locally grown produce and healthy

SUITE MEMPopS 133 If your New Year’s resolutions involve taking the dog for longer walks,

regional snacks, so you can feel good supporting your neighbors, but now there’s even more reason to pop in for a treat. The new Curb Market Deli is open and has several vegan and vegetarian sandwiches and sides, as well as locally made baguettes and gluten-free bread, so come on in and let Curb Market help you make 2020 your healthiest year yet!

but you’re having a hard time getting motivated, we’ve got you covered!

Bring Fido to MEMPopS at Concourse, where dogs are always welcome, and get him a special pupsicle (homemade chicken stock, roasted carrots & sweet potatoes, organic brown rice, a touch of honey, all on a rawhide stick) while you get yourself a well-deserved treat!

EXPLORE BIKE SHARE SOUTH PLAZA Bike share is for everyone from commuters and shoppers to

TANENBAUM SUITE 447 DERMATOLOGY Give yourself the gift of relaxation and self-care with Concourse’s new

fitness-seekers and tourists. The bicycles are safe, simple, sturdy and designed for users with a range of abilities. Dock your ride at Concourse to go see a show, or start here and link up to the V&E Greenline less than a mile away.

aesthetician, Kerri Turner. Throughout January, Kerri will be offering “buy two, get one free” on all facials. Let the relaxation begin!

FARM BURGER SUITE 175 Interested in trying a meat-free diet but having a hard time

NEXT DOOR SUITE 165 With a varied menu offering delicious gluten-free, vegan, sustainable,

convincing the family to join in? Try Farm Burger’s new homemade vegan burger, while less adventurous eaters enjoy grass-fed, sustainably raised burgers... or try the super greens salad!

allergen-free options, as well as indulgent classics, Next Door has something for everyone, but what’s even more exciting is our zerowaste mission! That means: no plastic straws or cups, wine kegs instead of bottles, energy efficient dishwashers, chemical-free cleaners, and more to come. Join the revolution!

DON’T KNOW WHAT TO PICK? CROSSTOWN CONCOURSE | 1350 CONCOURSE AVE. | CROSSTOWNCONCOURSE.COM

Grab a CONCOURSE CARD! a digital gift card available on the Concourse website, redeemable at any business (retail or restaurant) in the building!