Memphis Health+Fitness Magazine April 2022

INSPIRING ACTIVE LIFESTYLES SINCE 1996

PETERSON WELLFORD Aligning your Lifestyle With Home Trends

GEAR UP! SUMMER SHOE GUIDE

APRIL 2022

Local Foodies Dish on their Philosophy

Mid-South patients have a new Mid-South patients have a new partner in exceptional cancer care. partner in exceptional cancer care.

At Regional One Health, we’re elevating cancer care through At expertise Regional One Health, we’re elevating cancer through and innovation.

Our dedicated teamcare provides expertise and innovation.

Ourthat dedicated provides comprehensive treatment options ensure team optimal outcomes comprehensive treatmentso options that optimal and enhanced wellbeing, you can getensure back to the lifeoutcomes you love. and enhanced wellbeing, so you can get back to the life you love.

H+F APRIL

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26 Years and Running Strong Publisher Amy Goode amygfitness@comcast.net 901.218.4993 CONSULTANTS Advertising & Marketing Amy Goode 901.218.4993 Editor in Chief Angelique Nihen Contributing Writers Lucy Harrison Kelsey Lawrence Alexandra McCray Shlomit Ovadia Morgan Stritzinger

32 ON THE COVER

14 Gear Up! Spring Shoe Guide 34 Peterson Wellford Aligning your Lifestyle with Home Trends

LIVING WELL

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Do You Have a Food Intolerance?

MEMPHIS FIT

38 Getting Fit and Giving Back: 42 44 46

Dannon Eubanks

Pam Wilson,Triathlete Calvin Harris, Biking, Golf and Runner Trainer Spotlight: Diana Dean- Emig

COACH’S CORNER 2

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Picking the Right Workout Shoe

Graphic Design Brian Williams

FOOD+ NUTRITION

16 Time and Tradition:

A Celebration of Cheese

20 Taking the South By Storm, Hungry Hooker Food Blog

24 A Sweet Touch: Meals with Meaning 26 Intuitive Eating: A New Approach to Health

30 Food Philosophy: 32

The Science Behind Holistic Health

Feast & Graze

IN EVERY ISSUE

6 Fit News:

– Trail Running with Trail Trippers – Chulahoma’s Garden – Triathlons Return to Shelby Farms

Digital Designer Jeremy Crooks Social Media Editor Zoë Kirchoff Photographers Tindall Stephens Sam Sikes 648 Riverside #421 • Memphis, Tennessee 38103 Send articles and photos to amy@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 © 2022.

facebook.com/ MemphisHealthFitnessMag @memfitmag

Read us online at Memphishealthandfitness.com

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Amy Goode |

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Publisher

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

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Tindall Stephens |

Photographer

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

She is a super busy mom of three teenagers,wife of a Memphis firefighter/Paramedic, and entertainer of two boston terriers …among running a full time photography business.

Tindallfarmerphotography.com

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Lucy Harrison |

Contributing Writer

Lucy is a native Memphian and marketing professional currently working at ServiceMaster. An avid runner, she enjoys participating in 5Ks and running on the Green Line with her German Shepherd, Samson.

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Zoë Kirchoff |

Social Media Editor

Zoë is a Saint Louis native and recent graduate of Rhodes College. When she’s not trying to squeeze a workout into her busy schedule, Zoë loves trying new food, taking walks in Overton Park, and hanging out with her two cats.

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Angelique Nihen |

Editor

Angelique is an editor, writer, graphic designer, and advertising/marketing professional.

A long-time SAG-AFTRA member, she also works and performs professionally as an actress, singer, and dancer. A Temple University graduate, she enjoys swimming, biking, painting, sewing, reading, and traveling.

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Jeremy Crooks |

Digital Designer

Jeremy is a South Carolinian turned native Memphian with almost 15 years of digital and print design experience. As a passionate endurance athlete, he loves participating in marathons, triathlons, and even a good hike with his wife and two pups, Brooklyn and Chloe.

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Shlomit Ovadia |

Contributing Writer

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

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Morgan Stritzinger |

Contributing Writer

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

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Kelsey Lawrence |

Contributing Writer

An award-winning journalist with a love for outdoor adventure, Kelsey is a Memphisbased freelance writer who enjoys telling stories that inspire others to get outside and explore beyond their comfort zones. She enjoys camping, hiking, yoga and winter waterskiing. She did grow up in North Dakota, after all.

FIT NEWS

Tips Before You Hit the Trails When We Run

Why We Trail Run

Bring Gloves

6:30 p.m. Wednesdays and 10:00 a.m.

Sundays at Highpoint Climbing Gym

Being outside in nature is amazing, and Memphis has some beautiful trail systems.

It’s nice to be able to escape into the forest without driving too far.

Once it dips under 50 degrees, gloves are good to keep handy. Cold fingers are no fun.

Where We Run Wolf River Trails (Yellow, Blue, and White) - This trail system is great for beginners!

Other Local Trails to Try Discovery Loop at T.O. Fuller State Park; Tour de Wolfe Trail at Shelby Farms; Woodland Trail & Chickasaw Bluff Trail at Meeman-Shelby Forest; Stanky Creek Trails at Nesbit Park; and the Yellow Loop at Herb Parsons

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Preventing Injury [It] depends on the person, but anecdotally, the trail feels better on the joints. Pavement running doesn’t strengthen some of the side-to-side tiny muscles.

Trail Safety It’s much less likely that you’ll get hit by a car running on the trail, but you still have to watch out for roots and wildlife.

Go-to Gear Trail shoes, good lugs, and hydration!

Is Tripping a Hazard?

Part of trail running is tripping. Even the professionals trip!

For more information, head to their Instagram page at Instagram.com/TRAILTRIPPERS or contact them at trailtrippersrunning@gmail.com.

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FIT NEWS

By Colleen May

Growing Healthier Choices at Chulahoma’s Garden Delorise and Tony Jones have one mission for their family-owned farm - to bring fresh and clean produce to Delorise’s hometown of Chulahoma, Mississippi. “If we can help one person grow one plant, or if we can provide them with better choices, it will create a healthier person one family member at a time,” she adds.

Residing in Orange Mound, a predominantly low-income African American community in southeast Memphis, Delorise and Tony have witnessed first-hand the limited access residents have to healthy foods. Their intention for starting Chulahoma’s Garden was to show that fresh produce can be grown and distributed even in the most rural parts of the mid-South.

Today, the couple’s garden features peppers, herbs, tomatoes, corn, okra, cucumbers, cabbage, and more. “Now the neighborhood children are stopping by and asking about our Front Yard Garden and eating from [it],” Delorise adds.

All of their naturally-grown produce is sold through a Community Supported Agriculture (CSA) program and can be found in local farmers markets in Oxford, Hernando, Olive Branch, and Holly Springs, Mississippi. “We feel that we can start helping our community – whether we are at our farm or in the city – to see the benefits of growing fresh and eating fresh produce.”

Their program is subscription-based, so participants can choose to sign up for either weekly or bi-weekly shares (or boxes). Each share will be a $50 value priced at only $40 per share. However, if participants receive SNAP benefits, they will only need to pay $20 per subscription.

Weekly pickup locations are available to subscribers around Memphis and other parts of Shelby County. For more information, you can check out Delorise & Tony’s YouTube channel or head to

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their Facebook page Facebook.com/ChulahomasGarden.

For inquiries, you can also reach them directly at Chulahomasgarden@gmail.com.

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FIT NEWS

By Colleen May

6th Annual Annie Oakley & Buffalo Bill Wild West Sprint Triathlons Returns to Shelby Farms on June 25, 2022 The 6th Annual Annie Oakley & Buffalo Bill Wild West Super Sprint and Sprint Triathlons will return this year to Trap Lake at Shelby Farms on Saturday, June 25. For the first time, $100 cash awards will be presented to the fastest runner for women, men, and relay runners in all four races.

Event participants will receive a chance to win a Giant bike and bike gear, compliments of sponsor Bikes Plus.

Participants must be present to win.

Additional sponsors for the races are Dr. Thomas Ratliff with West Cancer Clinic and Research Institute, Gerald Emerson of Prudential Advisors, LIV Bikes, Giant Bicycles, Blair Parker Landscape Designs, Jimmy Reed/Marx-Bensdorf Realtors, Barbara Geater, BPC Performance Coaching, Blue Sky Couriers, Hook Point Brewing Company, Prairie Farms Dairy, and media sponsor Memphis Health + Fitness magazine. A portion of the proceeds will benefit local cross country teams, swim teams, and scouts troops.

The event includes four races: an all-women super sprint triathlon, an all-women sprint triathlon, an all-men super sprint triathlon, and an all-men sprint triathlon. The first race begins at 6:30 a.m. and the other runs will follow back-to-back all on the same day.

The super sprint races are a ¼-mile swim, 8-mile road bike ride, and 2-mile paved-trail run. The sprint races are a ½-mile swim,

a 16-mile road bike ride, and a 4-mile paved-trail run. The swim will be in Trap Lake on the south side of Walnut Grove Road, next to the Shelby Farms Greenline Trail (near the former shooting range and paintball park).

In presenting this event, Routh says she “hopes to promote the sport of triathlon, especially to women, and encourage athletes to challenge themselves in new ways. Relay teams, especially with family members, are encouraged to participate.”

The event name is a nod to the buffalos that graze at Shelby Farms and its proximity to a shooting range. Annie Oakley was an American sharpshooter and became a renowned international star who entertained and traveled with Buffalo Bill’s Wild West show from 1885 through the turn of the century.

For information or to volunteer for the event, visit pr-eventmanagement.net or contact Pam Routh at 901.550.2114 or pamrunsraces@gmail.com.

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LIVING WELL

By Teresa Ford, CFNP

Do you have a food intolerance?

Learn your triggers and how to find relief.

Do I consume the likely culprits?

The most common food intolerance is lactose intolerance, or trouble digesting dairy products. It leads to stomach pain and cramps, bloating, gas, and diarrhea. Fructose, a sugar commonly found in fruits; and food additives like preservatives, food coloring, and MSG can cause similar issues.

Intolerance to gluten, a protein in grain and cereal products, also causes digestive issues, but they can be joined by joint pain, brain fog, headaches, and fatigue. Ford noted gluten intolerance is different from celiac disease, which involves an autoimmune response to gluten.

How can I find out what’s wrong?

A food intolerance can turn the joy of eating into a source of misery — think gas, stomach pain, and worse.

Ford helps rule out other causes by testing for food allergies, inflammatory bowel disease, and other conditions.

Up to 20 percent of Americans suffer from food intolerance, so it’s important to understand these conditions and learn to avoid common triggers.

“If we suspect a food intolerance, we help the patient keep a diary of what they ate, how much they ate, and when they experienced symptoms,” she said. “Looking for trends can identify what might be causing your discomfort.”

Regional One Health’s Teresa Ford, CFNP, a primary care provider at Kirby Primary Care, is sharing what patients need to know.

“A food intolerance is different from a food allergy,” she said.

“Food allergies involve the immune system reacting to something you eat. Food intolerances happen when your body has a hard time digesting a certain food, and that causes symptoms.”

Ford said patients should ask themselves several questions:

What are my symptoms?

Since food intolerances occur when the body has trouble digesting a certain food, symptoms are mostly digestive in nature — stomachache, diarrhea, nausea, vomiting, gas, and bloating.

Some people also report headaches and fatigue.

That differs from food allergies, Ford said. Food allergies can impact your whole body and cause digestive woes plus difficulty breathing, rashes, and chest pain.

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Ford noted it might take a few hours to experience symptoms, and those symptoms can last anywhere from a few hours to a few days.

How do I alleviate symptoms?

Once you have an idea of what food causes problems, the best thing to do is avoid it or cut back on how much you eat. With food intolerances, the amount you consume impacts the severity of your symptoms.

Often, you can find alternatives — for example, there are many milk, yogurt, and cheese products that are lactose-free. There are also supplements you can take that support good digestion.

Ford said knowledge is power when it comes to addressing food intolerances. Patients should learn to read food labels carefully, ask how foods are prepared at restaurants, keep an eye on what’s in seasonings and condiments, and pay attention to how their body feels.

Teresa Ford, CFNP is a certified family nurse practitioner at Regional One Health. She sees adult and pediatric patients at Kirby Primary Care for preventative care, the treatment of illness and injury, management of chronic conditions, and other primary care needs. For an appointment with Ford, call 901.515.5350.

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GEAR UP! Spring Shoe Guide ALTRA LONE PEAK 6 / $139.95 The Lone Peak 6 is ready to take on any conditions. The Lone Peak’s newest update includes a redesigned upper mesh that provides protection from the elements while still keeping true to its roomy Altra fit. The Lone Peak provides the perfect combination of grip, traction, and durability on all types of terrain, plus the customizable lacing system provides a more secure fit so you can take on the trails with confidence.

HOKA MACH 4 / $129.95 Designed for logging long miles, this everyday runner delivers a lively ride and energetic underfoot feel that is unquestionably HOKA. The Mach 4 features a low-profile cushion that keeps your foot closer to the ground and utilizes a firmer material designed to provide a more efficient stride. Light, fast, and responsive, the Mach 4 delivers a daily dose of speed.

BROOKS ADRENALINE GTS 22 / $139.95 Known for over twenty years as a runner favorite, these supportive running shoes continue to deliver. Designed to offer a perfect balance of support and softness, the Adrenaline GTS 22 offers a smooth ride that’s ready for any run plus comfort that fits any lifestyle.

ON CLOUD 5 / $139.95 The On-fan favorite for all day, re-engineered for an improved fit and even more comfort, no matter the situation. The On Cloud 5 uses its signature elastic speed lacing system for easy slip-on and slip-off, making these the perfect go-to lifestyle shoes.

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FOOD+NUTRITION

Time & Tradition: A Celebration of Cheese

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By Shlomit Ovadia Photo by Sam Sikes

M

eet Kurt Mullican, a health coach turned cheese shop owner with co-founder and wife, Jackie. What these seemingly disparate fields have in common: celebrating food mindfully.

The power couple’s shop, GREYS Fine Cheeses, is an East-Memphis favorite that offers the highest quality cheeses and accouterments, to create a sensory experience that celebrates the art, tradition, and process of cheese making.

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FOOD+NUTRITION

By Shlomit Ovadia Photo by Sam Sikes

How it all began While working as a gym coach and meal prep chef, Kurt was commissioned by a client to create a cheeseboard. Kurt personalized the project to be a participatory experience by including informational notes about each cheese. This was wildly received, and business started picking up from there.

Why do you think this format of interactive cheese-eating is so popular?

There’s a lot of hard work that goes into making really great cheese, the processes of which predate history. People find it cool to read about, and it makes them appreciate the food more.

That’s why GREYS Fine Cheeses also holds workshops that cover topics such as cheese origin, tradition, pairings, tastings, etc.

How did your work in the fitness industry transfer over and why is intention important to both food and fitness?

Autonomy: the biggest role of a coach is not telling someone what to do, but rather getting them to do it themselves. We all need some sort of measuring stick to know if we’re improving. The intent behind this method and that of crafting a cheese plate is no different; the more you put into the process forces you to learn about putting together all of your meals and changes how you interact with the plate.

How does the artistry of cheese-making connect with the creative elements of your brand and people’s interaction with the various elements?

Cheeses are most beautiful with the rinds on them. Something people may not know is that the rinds actually tell you a lot about the cheese, such as age and fermentation process. The story is part of the art.

Food boards give you a way to eat beautiful food without scarfing it down, especially because cheese is a rich food, and a little goes a long way. Being able to hold this ancient food preservation technique in your hand and plate it in such a way helps you appreciate it on so many levels. That’s what’s great about the art of cheese-making, and how it translates into our consumption of food in general.

Rule of thumb for cheese When structuring your meals, be mindful of serving sizes. For fats, include one thumb’s worth - that’s a whole ounce of cheese per meal!

Can you put together an ideal spring cheeseboard for us and recommend some wine accompaniments?

Spring is a time when things are getting warm, so we switch to brighter, more lactic flavors representative of the season.

I’m a huge fan of Spanish goat cheese and tomato jam on a 34-degrees crisp cracker. I would pair that with sparkling white wine or Cava.

I also like Brebis, a French sheep cheese, and pair it with a black cherry confit. This combination also serves well with Cava or sparkling rosé.

For more information, visit Greyscheese.com.

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FOOD+NUTRITION

Taking the South by Storm: The Hungry Hooker Food Blog

P

icture this: a table spread of fried buttery chicken and tangy barbecue placed next to roasted eggplant, faro, and a fresh salad of tomato, cucumber, olive, and feta cheese.

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– continued –

By Shlomit Ovadia Photo by Mary Alexander Satterfield

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FOOD+NUTRITION

By Shlomit Ovadia Photo by Mary Alexander Satterfield

Welcome to the Hooker household, a place where seemingly disparate flavors regularly join forces to celebrate both the family’s Southern and Greek roots. This combination of rich Mississippi classics and vegetableforward Mediterranean platters is wowing locals in the latest food blog to take the South by storm.

Introducing the Hungry Hooker − a food blog dedicated to recreating decadent meals, while using innovative flavor combinations and lighter ingredient substitutes to create the perfect blend of homey and nutritious.

Despite the influence of countless, homemade, childhood dinners, Mary Alexander Satterfield’s cooking journey didn’t take off until the onset of the pandemic.

The then newly-wed explains how she took advantage of temporary restaurant closures to experiment with different dishes for her husband, sharing her creations and recipes with friends on social media.

It was around this time that her following grew exponentially, as other families also found themselves sequestered at home, bored and hungry.

“If I would have known this [would be my career] in social media, I would have laughed,” Mary reflects on the bourgeoning popularity of her blog. “You never know where life will take you.”

Mary enjoys the entire creative process of food blogging, from recipe conception to cooking, to getting just the right photo to make your mouth water. She loves lassoing her husband into the kitchen to fulfill his testtasting duties. She divulges that getting his stamp of approval is her favorite part.

“To get that reaction from whoever you’re serving is rewarding,” adding that any sort of feedback from friends, parents, or blog readers, about how they can use her recipes to bring their families together, means the whole world to her.

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“You can have foods that taste great and feel like you’re eating your favorite takeout dish, but with a few swaps, you can have a healthier version,” explaining that the same meal at a restaurant may be loaded with hidden ingredients such as excess sodium, fats, or even chemical stabilizers.

Mary and her husband are expecting, and so these days she stays active by taking long walks around Shelby Farms Park with her golden doodle and doing Pilates at the Neighborhood Barre in Memphis. Yoga has

also played a significant role in her health and fitness journey, and she reminds readers that the breath work of yoga is just as important as its elements of movement.

Mary uses Sundays as an opportunity to food shop and reset from the weekend, and usually prepares a nutritious dinner to jumpstart the week.

To bring some color to your table this spring, we recommend Mary’s tasty creamy dill chopped salad, paired with grilled shrimp.

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

FOOD+NUTRITION

Creamy Dill Chopped Salad with Shrimp Ingredients: q q q q q q q q q q q q q q q q

romaine lettuce 1/3 cup salami 1/4 cup prosciutto 1/4 cup parmesan 3 tablespoons sunflower seeds 1/2 red onion, thinly sliced 2 tablespoons avocado oil or olive oil 2 avocados 1/2 cup Tessemae ranch dressing 2 tablespoons fresh dill 1/2 lemon 1/2 teaspoon onion powder 1 teaspoon garlic powder 1 teaspoon salt 1 teaspoon oregano 1/2 teaspoon dried parsley

Directions: Prepare the dressing. In a small bowl combine Tessemae ranch, juice of half a lemon, garlic powder, onion powder, fresh dill, parsley, oregano, and salt. Stir to combine and set aside.

Caramelize the onions. First, chop the onions in very thin slices, then in a small pan over medium-low heat add the olive oil and sauté until soft and brown, careful not to burn.

Once those steps are complete it’s time to assemble the salad.

In a large bowl with romaine lettuce add the salami and PROSCIUTTO, parmesan cheese, sunflower seeds, caramelized onions, and avocado. Add the dressing and toss the salad.

Serve plain or enjoy with a protein like shrimp!

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FOOD+NUTRITION

By Shlomit Ovadia Photo by Christen Jones

A Sweet Touch: Meals with Meaning Caramelization, the technique of cooking down ingredients to bring out their natural sweetness, is the hymn that rings true to all areas of Cara Greenstein’s blog.

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FOOD+NUTRITION

Cara is the owner and content creator of Caramelized, an award-winning food and lifestyle content source that combines the best of cooking, home décor, event conceptualization, and exploration to elevate everyday experiences.

Humble Beginnings What started as a school assignmentturned hobby eventually caught the attention of others through its bright and warm aesthetic, and mindful attention to detail.

Following a natural growth trajectory, Caramelized slowly began expanding to include other experiential elements surrounding food, such as tablescape decorations and dinner party outfit ideas.

The blog aims to stimulate readers into a process of thoughtfulness: how a meal can be reflective of the event being hosted or the season its ingredients represent.

“Food is like this beautiful, common language. Understanding who you’re cooking for or entertaining allows you to elevate your dishes in compelling and relatable ways.”

As a rabbi’s daughter, the Caramelized content maker enjoys weaving Jewish strands of tradition into her recipes, but with more contemporary touches and her own spin.

Explore

Style

For Cara, part of the process is about finding inspiration wherever you go, and several of her recipes have been influenced by a particular ingredient she tasted while traveling. This section of the blog is reserved for travel and recreational ideas.

Another portion of the Caramelized blog focuses on interior design, with articles helping readers create a home space that is both restorative and encouraging.

Additionally, Cara serves as a local ambassador for Memphians on restaurant and activity recommendations and provides suggestions in real-time through Instagram.

“The beauty of social media is that you can get inspiration right at your fingertips.”

Gather

Create Cara focuses on demonstrating the beauty of seasonality in her dishes. Her recipes are not overly complicated and remain approachable, with the focus placed on enhancing key ingredients to make something special.

Her use of seasonal elements is symbolic of the transitions that mind, body, and nature undergo at those points in the year, bringing presence and intention to every eating experience.

From the colors of the dishes to the fresh flowers that frame them, Cara enhances her meals with aesthetically pleasing elements.

“You’re taking something like a meal and just doing a couple of little things to make it memorable and special.”

Cara’s enthusiasm for cooking is credited to her Jewish heritage, a culture and religion whose customs, holidays, and rituals most often take place around a family dinner table.

“The pandemic taught us about the definition of home now being one that serves multiple purposes, all of which need creative expression.”

Cara explains how a kitchen’s design, for instance, can inspire new recipe creations, food styling, and even hosting ideas.

Stay Cara’s latest venture is a culmination of her love for hospitality and desire to create in-person demonstrations for guests to interact with.

Her Memphis-based Airbnb is in the center of town and features a fully-stocked kitchen with recipes for the experimentally-inclined guest. She also provides visitors with resources and neighborhood recommendations if they prefer to travel about.

Instagram.com/cara_melized Caramelizedblog.com

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FOOD+NUTRITION

By Shlomit Ovadia Photo by Tindall Stephens

Intuitive Eating: A New Approach to Health Blair Mize is the co-founder of Memphis Nutrition Group, whose nourish-forward philosophy focuses on reconnecting people with their bodies through awareness and intention to create sustainable habits.

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– continued –

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FOOD+NUTRITION

By Shlomit Ovadia

Tell us about your non-diet, weight-neutral approach

What is body trust and why is it necessary for food peace?

Rather than fixating on weight changes, our approach actively focuses on the dayto-day, empowering behaviors, as well as shifting the overall mindset from weight to wellbeing, in order to support overall health and quality of life.

There is a science to support the idea that we’re born with hunger and fullness cues and know how to land on a biologically appropriate weight for our bodies.

Cultivating this means letting go of calculated measurements, counting calories, restricting food groups, and learning how to tune into the body’s natural signals.

Why is mindset so important to sustaining change?

Our clients come to us in all different shapes and sizes, many of whom have experienced stigma and shame, which are not good motivators for change. We use compassion, care, and understanding, to collaboratively create customized goals and strategies that establish better food and body relationships.

Talk to us about your sports nutrition program.

How do external influences disrupt our relationship with food and our bodies?

We use movement assessments as blueprints for devising purposeful plans.

These can vary from training-seasonspecific performance to long-term functionality.

Diet culture is an 80+ billion dollar industry that is constantly feeding people messages about how to manipulate food and work against their bodies to change their appearance. We aim to calm the noise of those external, distracting influences so that people can develop a natural cadence in a world of misinformation.

We provide sports nutrition coaching to athletes of all levels in our office and have also partnered with Accel Performance and Wellness, powered by Campbell Clinic, to handle their consulting needs.

How has your own journey influenced your work in helping others?

Though I’d never want to walk through my own recovery journey again, I’m grateful to be able to support others in healing their food-body relationships.

How do your services differ from traditional nutritional counseling?

Our Registered Dietitians are all traumainformed and have advanced training in counseling techniques and skills. We often work in a multi-disciplinary team with mental health therapists, physicians, psychiatrists, and physical therapists. The entire philosophy of our practice is centered on intuitive eating.

We start by sitting down with a patient over coffee in our living-room, home-style office space. Sessions include a lot of reflecting and journaling; it’s not just them coming in and us dictating what changes need to be made.

What is your goal with Memphis Nutrition Group?

Our mission is to help individuals and families reconnect with their bodies, find confidence and clarity in their everyday choices, and create a peaceful, balanced approach to food. We address the dissonance between mind and body. We want clients to look back on their lives with great memories of enjoying food with those they cherish most.

Blair Mize, MS, RDN, CSSD, LDN, CEDRD-S is co-owner of Memphis Nutrition Group, a nutrition and lifestyle counseling practice offering in-person and virtual nutrition therapy specializing in a non-diet, weight-neutral approach.

Contact Memphis Nutrition Group at 901.343.6146 or visit MemphisNutritionGroup.com for more information.

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FOOD+NUTRITION

By Shlomit Ovadia Photo by NLA Weddings

FOOD PHILOSOPHY: The Science Behind Holistic Health

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Kristi Edwards

Erin Dragutsky

FOOD+NUTRITION

I

n this day and age of information overload, two Memphian women stand strongly by their science-backed nutritional values. Meet Kristi Edwards and Erin Dragutsky, the mythbusting superheroes kicking pseudo-science to the curb, and setting the record straight about health and dieting through their virtual practice, 901 Nutrition.

SPECIALTIES 901 Nutrition’s niche is helping women break free from chronic dieting and rediscover their health.

Erin specializes in disordered eating and body image, and Kristi focuses more on disease prevention and management.

APPROACH TO NUTRITION Kristi - It’s all about adding a variety of more nutrient-dense foods to your meals. More than 80% of Americans don’t consume adequate amounts of fiber and antioxidants needed for optimal functioning. These foods play a huge role in keeping us healthy, managing our hormones and weight, maintaining insulin levels, and decreasing inflammation.

Erin - We are born intuitive eaters, but can gradually lose these skills through life. Our practice realigns people with those intuitive cues and provides evidence-based nutrition knowledge for achieving authentic health. We want to make eating feel normal again for long-term sustainability.

SCIENTIFIC FACTORS Erin - 95% of all diets fail. The calories-in-versus-calories-out theory has been disproven heavily. It is an overgeneralized equation that does not consider things like an individual’s metabolism, the gut microbiome, thermic effects of different foods, calorie bioavailability, and other scientific factors.

Kristi - Your caloric needs will vary daily, depending on activity levels, hours slept, stress levels, hydration, and other influences.

There are biological and psychological responses to calorie restriction that put the body into defense and preservation mode, depleting energy availability and long-term functionality.

PET PEEVES Kristi - In order to lose weight, you need to eat less and exercise more. It never works. You don’t need to starve yourself to lose weight.

Erin - When people assume that weight loss equals improved health. Health is not defined by weight

GO-TO MEALS Kristi - Overnight oats with chia seeds, peanut butter, and sliced strawberries.

Erin - Protein smoothie with chia seeds, spinach, frozen berries, and coconut milk.

EAT NOW, SAVE LATER Kristi - We think in terms of prevention. There are several chronic illnesses, and even certain autoimmune diseases, which are largely avertable through proper nutrition and a healthy lifestyle.

Nutrition is also a great tool for symptom management.

LIFESTYLE HABITS Erin - Our primary goal is to give the body enough of what it needs to get out of survival/stress mode through optimal nourishment. We also encourage people to embrace a weightneutral approach and health-first mindset, avoiding using scales or calorie-tracking devices.

Kristi - I would advocate for establishing a healthy sleep schedule.

Lack of quality sleep has been scientifically proven to cause increased calorie consumption, heightened food cravings, lack of energy, and elevated blood sugar levels. Prioritizing sleep can be a catalyst for other positive health changes.

THE GOAL Kristi and Erin - Certainly enjoyment of food and improved quality of life

HOW TO STAY INFORMED Kristi - There is a lot out of nutritional fallacies on social media. Be cautious when receiving information from anyone who is not a trained, registered dietitian. We recommend todaysdietitian.com and eatright.org for credible information sourcing.

To schedule a consultation through Telehealth: 901nutrition.com Email: 901nutrition@gmail.com IG: @901.nutrition FB: @get healthy Memphis

31

FOOD+NUTRITION

By Shlomit Ovadia Photo by Sam Sikes

Feast & Graze: A New Way to Eat Bringing people together in sustainable ways while packing a flavorful punch is the motto behind entrepreneur, wife, and mother Cristina McCarter’s growing charcuterie delivery business, Feast & Graze.

Tasty beginnings: Crab, Food, and Wine Festival Cristina first conceived of the idea after organizing her first food festival in 2019.

The cheeseboard-inspired event showcased several neighborhood artisanal products, such as jams, cheeses, pickled bites, and cured meats.

Its unprecedented, popular reception revealed a new demand in food entertainment for charcuterie arrangements, and Cristina jumped on the opportunity.

A smorgasbord of Choices: Everyone’s Happy Feast & Graze use fresh, in-season produce while incorporating different local makers into each cheeseboard.

The convenience of artistic conception delivered right to your door makes this a go-to option for those looking to collectively engage guest palettes.

What’s special about food boards is their versatility. From one spread, many 32

FOOD+NUTRITION

people can enjoy creatively pairing flavors and textures together that match their own taste preferences, with each bite having the potential to become a new combination.

to showcase the farmers, beekeepers, cheesemongers, and others that keep our neighborhoods healthy and satisfied.

Keep the Hassle Out and the Quality In For those who love hosting family and friends for dinner parties and other events, having a no-hassle, high-quality food board is a great way to occupy guests while putting the finishing touches on main dishes or other event particulars.

“Good food brings people together and good company keeps them there.”

Cristina enjoys being the conduit to connecting folks to their food and bringing awareness to growers. Millington Farms Berries, Jones Orchard, Home Place Pastures, Jacko’s Pepper Jelly, and CNR Cranes Nest Honey are just a few of the farms she frequents for ingredient stockups.

The company also caters to gluten-free, vegetarian, and vegan diets, in which grain-free crackers, creamy cashew cheese, and tofu dips take center stage.

Communal Grazing: What’s Not to Love?

Cristina’s business strives to create and foster a sense of community while celebrating the unique local flavors of Memphis’ proud food-makers. She wants

Bringing appreciation into every bite while supporting the robust Memphis food economy are just a few of the perks that keep Cristina going.

“Food to me brings happiness. When you can hit the realm of health, happiness, and a beautiful aesthetic that is delivered to you and requires no prep time? It’s a winwin.”

Food Pairing Recommendations Some of Cristina’s favorite charcuterie pairings include Gouda with apple-bacon jam on a multigrain cracker, or a slice of salami spread with praline mustard, aged cheddar, and a pickle garnish.

For a sweeter bite, she recommends combining their signature whipped goat cheese with lavender and hot honey on a baguette, with either a blueberry or strawberry to complete.

You can visit Feast & Graze at their new storefront, 55 South Main Street, Memphis, TN 38103.

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MEMPHIS FIT

By Alexandra McCray Photo by Tindall Stephens

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MEMPHIS FIT

Home Sweet Healthy Home These days, health and fitness no longer begin and end with what we eat and how much we move. They spill over into all areas of our lives, including where we live – a notion that is familiar to Peterson Wellford, 31.

As a REALTOR®, health and fitness enthusiast, and sibling of someone with allergies, he understands the importance of a home that makes you feel your best. He’s seen firsthand how having the right environment — one that limits dust — improved his brother’s ability to breathe and function. Additionally, he knows the positive mental impact a home can have.

Today’s Trends Peterson’s personal experiences further help him connect with real estate clients who care about their overall wellness. The addition of skylights and more windows is a popular health-based design choice Peterson is seeing people make. “More and more, we’re reading and learning about how being outside or being in the sunshine can be an energy booster and improve your mood and how you’re feeling that day. It really can be a game-changer even if it’s only for five minutes,” he says. Natural light was so important to one buyer, Peterson says she requested to know which side of the street a house she was considering sat on. “The buyers wanted to make sure they were going to get a lot of good light throughout the day because she worked from home,” he explains.

Indoor air quality is another common concern for many. Peterson advises inspecting for mold and testing for a high level of radon, both of which can negatively affect air quality and health. Because of what he saw his brother go through, he also suggests having your air ducts cleaned. He says, “You would be surprised at how much dust and buildup can get in there, and that’s what you’re breathing in all the time. Little things that you don’t even see can make the biggest difference in your quality of life.”

A fun emerging trend he’s seeing is the desire to have a sauna at home. “I have friends who installed a sauna in their home themselves,

and they bought it at Costco. It’s fabulous,” he says. “They say it has totally changed their whole routine within their home.”

If you’re looking for additional guidance on how to cultivate a home that protects and promotes wellness, consider reviewing the Healthy Living System™ by Wellness Within Your Walls®, an organization designed to educate homeowners and home-industry professionals on best practices for healthy abodes and communities. The Healthy Living System™ examines 10 ways in which our homes and wellness can merge, such as through chemical control (what we bring in, build with), food science (energy-efficient appliances, cabinets made without formaldehyde), and more.

Taking Care of Himself When not helping his real estate clients buy and sell homes, you’ll probably find Peterson pursuing his other passion – group fitness instruction. He leads classes at Higher, a new studio offering access to the VersaClimber, a rock-climbing-inspired machine that celebrities like LeBron James are said to love, and at both CycleBar ® locations in Memphis.

A former competitive swimmer, Peterson loves to challenge himself in health, fitness, and beyond. In addition to taking at least one climbing and one indoor cycle class a week at the studios he teaches at, he also strength trains for muscle growth three to four times a week, a new component of his routine.

“I’m excited to see what I can do in that area,” he says.

Peterson also recently started to increase his protein intake and reduce his sugar consumption thanks to a new nutrition plan.

He explains, “I believe that we’re ever-evolving and that if you ever get comfortable where you are in your relationships or in your career, you’re just going to get stagnant.”

Peterson Wellford, REALTOR® Myers Cobb Realtors Cell: 901.219.9472 • Office: 901.552.4036 peterson@myerscobbrealtors.com • Instagram: @pwellford

Don’t Let Your Dwelling Be a Hazard The Centers for Disease Control and Prevention says you can discourage dust mites and mold by ensuring the humidity level in your home stays below 50%.

The Environmental Protection Agency (EPA) notes on its website that, “Radon is the number one cause of lung cancer among non-smokers, according to EPA estimates,” and suggests taking action if the radon level in your house is above 2 pCi/L.

Wellness Within Your Walls® recommends using a water purification system for your home tap water since it could contain more than 300 questionable chemicals.

35

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MEMPHIS FIT

By Jeff Hulett

Getting Fit and Giving Back and how you can do the same

Like many of our readers who like to be healthy and fit inside and out, Dannon finds fulfillment and energy through these endeavors most every day. However, as a unique spin, Dannon also ties her health and fitness goals to the larger community – more specifically through volunteerism.

“Like all athletes, continuous improvement is huge for me,” said Dannon. “I ask myself how I can be a better athlete and a better Memphian. With this, I challenge myself to step outside of my comfort zone in the gym and step up to meet community needs through volunteerism.”

Dannon’s volunteerism knows no bounds. On any given day, she might be running with kiddos at Youth Villages, playing basketball with differently-abled participants, working in the community garden at Memphis Rox, or volunteering with the V&E Greenline (who recently honored her with the Mary Wilder Award for Organizational Excellence).

Dannon is the Director of Community Engagement at Volunteer Odyssey, a volunteer center for the Memphis area. They specialize in connecting volunteers with their ideal volunteer opportunities based on their interests, skills, and talents.

“I love how Volunteer Odyssey encourages me to volunteer and gives me the opportunity to connect others to meaningful volunteer opportunities,” she said. “If you’re looking for a way to be active and give back, Volunteer Odyssey has numerous ways you can get involved.”

Dannon adds that time shouldn’t be an obstacle as many of their opportunities are for drop-in volunteers and can be as short as 1-2 hours.

“We can all take better care of our bodies and our communities and you can do both through volunteerism,” Dannon said. “As with most fitness goals, volunteerism is even more rewarding when your family and friends are involved. Invite your running group, your climbing partner, and your family or friends.”

Most days, you’ll find Dannon Eubanks outside - that is if you can track her down. She’s been found running 24 miles for her 24th birthday, tackling a one-mile loop in the dark for hours on end, or traversing an ultramarathon through the Smoky Mountains. More often, she’s climbing at Memphis Rox, kickboxing at the Kroc, jogging with her dog Toast, or playing on her co-ed soccer team. It would be fair to say if Dannon is an athlete, endurance is her sport.

38

If you’re ready to find the intersection of your fitness journey and your volunteer journey, Dannon would love to be your coach.

Email Dannon at dannon@volunteerodyssey.com to start your next set – one that’ll strengthen you and your community. If you’re ready to jump right in, you can sign up through Volunteerodyssey.com.

Jeff Hulett is a freelance writer, musician, and PR consultant in Memphis. He lives in the Vollintine Evergreen neighborhood with his wife Annie, two girls Ella and Beatrice, and dog Chalupa.

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COACH’S CORNER

By Gary Berglund, CPT, CES, Pn1, RYT-200

What’s the right workout shoe for me?

We live in a world that values form over function, and sometimes we see that in fitness settings. It’s easy to pick shoes that aren’t helping you make the most out of your workouts, and it’s even easier to not know it.

Room for your toes

Soles

For most activities, choose shoes that let your toes spread out. Our feet are designed to naturally splay out similar to hands. Many modern footwear styles don’t typically consider this. To test whether a shoe allows your foot to spread, try to wiggle and spread your toes a bit. You should feel supported and snug without your foot feeling like it’s in a too-small sleeping bag.

Shoes should be non-skid and grippy, which can mean different things depending on the environment of the workout. Trail running shoes and track & field shoes have bumps and spikes on the soles that help you keep footing on a track or in environments like grass and dirt.

Don’t forget about overall shoe length, too! Our feet need a bit of room here as well. Make sure there is between half an inch and an inch of room between the end of your big toe and the end of the shoe. This should be about the width of your thumb as you press down just past your toe.

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Be sure your shoes don’t hinder your movement, which requires flat soles.

Toners or spring-loaded shoes can seem like a great idea on paper, but have you tried running or doing lunges in them? My ankles cringe at the thought!

Think about your foot as having four corners, all of which need to be stable.

When trying shoes on, check-in with the bottom of your foot to see if there is the right amount of support for the arches. Too high or low can be uncomfortable or cause overpronation (where the foot rolls inward).

Changing to a different type of insole can be helpful if you already own a pair of shoes that your arches don’t love.

Breathability

Suited to activity

Be sure your foot isn’t suffocating or drowning in sweat. Look for shoes that feature breathable fabric or natural materials like leather as opposed to inorganic compounds like vinyl.

Shoes that allow maximum ankle mobility for squats and lunges in the weight room don’t exactly measure up to the support of a high-top when playing basketball. A heel higher than the toes (called a drop) can be helpful for lifting weights but can throw off posture during normal movements like walking or running. In fact, many people find that when they switch to a zerodrop shoe, alignment-based problems like back pain diminish or disappear!

If you have questions about what footwear is right for your workouts, ask a certified fitness professional or talk to the staff at a specialty running or walking shoe store.

Gary Berglund, a certified personal trainer, corrective exercise specialist, yoga teacher, and nutrition coach, is the founder of Omnifunction, an online fitness and nutrition coaching brand that embraces a non-diet mindset and the practice of exercise to enhance the quality of life. Gary uses behavioral change tactics and takes a Health At Every Size (HAES) approach to coach clients toward their goals. Connect at Omnifunction.us or on Instagram and Facebook at @omnifunction.

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WEEKEND WARRIOR Photo by Tindall Stephens

Pamela Wilson,

Triathlon, Running, Golf

47; Operations/Associate Care Manager at Adecco Staffing; volunteer Ambassador for win4youth and volunteer for St. Jude Marathon

MEMORABLE FITNESS EVENT: Swimming in the Mediterranean Sea during my first Triathlon. I took just a moment to flip over, look at the sky, and take it all in. It was so beautiful and surreal I almost forgot I was racing. It’s what got me hooked on triathlon.

RECENT RACES: I did the Winter off-road series with MRTC 13th of 42 in my age group, Memphis 70.3 and placed para, and the NYC Marathon.

MY GROUPS: MultiSport Mastery, Memphis Runners and Track Club, and occasionally the Victory Bicycle Shop Seasonal Training Teams

FAVE FITNESS ACCOMPLISHMENT: Ironman Florida 2019

MY STRUGGLES: I lost my right arm in a car accident when I was 20. I ran a little and worked out through college, but at 28, I was playing soccer and started running marathons - neither require two arms! When I decided to get into triathlon, I had some fears. I feared getting a bike made, but it ended up being no big deal. The bike shops in Memphis are amazing. I also feared the cutoff times for the bike and swim portion of the triathlons because riding a bike takes a ton of effort, balance, and added caution, and swimming with just 1 paddle takes more time, but I try to make up time on my run and everything seems to work out fine.

I

f

MY SPORTS: They have taken me to Europe twice and all over the US. I enjoy being outside and staying in touch with nature and the community of fitness folks in Memphis is amazing.

ON MY NIGHTSTAND: I’m reading, Your Best Year Ever by Michael Hyatt. I’m

GO-TO GEAR: A hat. I feel naked without one.

BUCKET LIST: I’ve signed up for the Pikes Peak Full Marathon this year. It’s been

FAVORITE JAMS: Anything pop. I may be a

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determined to do just that.

DREAM DINNER COMPANY: My sisters. They live far away and we don’t get enough time together. When we are together it’s my best day ever. a bucket list item for over 15 years.

17-year-old trapped in a 47-year-old body.

MY FAV INDULGENCE: Wine and cheese puffs

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QUOTE: My mantra to get me through tough stuff: “Awesome people do hard

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Calvin Anderson, Biking, Golf, Running 65; Consultant at Clear Strategies Group; volunteer Chairman for Memphis Convention Center Commission

FAVE FITNESS ACCOMPLISHMENT: Doing a 15-mile ride on the Greenline and any 18-hole golf game under 100.

RECENT RACES: Crosstown 5k MEMORABLE FITNESS EVENT: The Cloisters Sea Island 5k. It was a great scenic run.

UP NEXT: Regional One - 1 miler, Orion 5k, and The Great American River Run

I

f MY SPORT: I like the individual effort

and the challenge of setting goals and training to meet them.

INSPIRATION TO BE FIT: My inspiration is my personal desire to be healthy and live longer.

BUCKET LIST: I want to run and bike more in scenic locations.

GO-TO GEAR: Good running shoes, fashionable wear, and my Apple Watch to track my pace, heart rate, and time.

FAVORITE JAMS: Whatever Happens by Michael Jackson. It’s just the right tempo for me when changing my pace.

BEST EATS: At The Four Way Grill I like the Catfish fillets with yams and greens. I also enjoy the shrimp flatbread and wine bar at Seasons 52.

DREAM DINNER COMPANY: Penny Hardaway to discuss team building, inspiration, handling success, and diversity.

ON MY NIGHTSTAND: Caste: The Origins of Our Discontents by Isabel Wilkerson

PET PEEVE: Those who take the fun out of fitness with overly competitive goals.

MY FAV EXTRAVAGANCE: I enjoy traveling to beaches with historic areas nearby.

44

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TRAINER SPOTLIG HT Photo by Tindall Stephens

MY GO-TO SNACK Pretzels

MY DIET Other than some foods that I’m allergic to, I pretty much eat what I want. I actually like things like granola, hummus, and vegetables, and I don’t really like a whole lot of meat.

THE ONE FOOD I CAN’T LIVE WITHOUT Pizza

BIGGEST NUTRITION MYTH

DIANA DEAN-EMIG 58, Owner of Ground Zero Cycle Club in Cordova

FAV WAY TO WORKOUT Our 3.14 classes are comprised of three, 14-minute segments that include cardio and strength and mobility training. They’re quick, effective, and never boring!

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WHAT’S THE MOST OVERLOOKED BODY PART The diaphragm. Breathing properly is vital to increasing a person’s overall health and wellness by increasing oxygen intake. In addition, when you practice diaphragmatic breathing techniques you are able to maximize your workouts.

46

ALWAYS IN MY GYM BAG A packet of NingXia Nitro (my antioxidant drink), Thieves Hard Lozenges, a hair tie, and a clean shirt.

BIGGEST FITNESS MYTH That you have to wait until you’re more flexible, stronger, or more fit, etc. to do yoga, lift weights, or ride, etc. – take action now! Do it in small steps. We all have a beginning. You don’t wait until you are clean before you take a shower, do you?

That the backstory of your food source doesn’t matter. Eat as clean as you possibly can. You may think it’s more trouble or more expensive now, but the hidden expense of easier or cheaper choices is far greater.

MY FITNESS IDOL Pretty much every trainer I’ve ever trained under or worked with - they each have their own unique and amazing journey to share.

WHAT KEEPS ME MOTIVATED Motivation is a myth…. Life is filled with “get to” moments; practice gratitude and keep moving forward.

SETBACKS Too many to list, but everything I’ve ever been through has gifted me tools to offer someone else - come to my classes and see.

GOALS FOR THE YEAR AHEAD: To end the year stronger, healthier, and more energetic than I am now!

Are you a fitness trainer, workout instructor, or influencer in the industry and would love to share your knowledge with our readers? Send a brief bio and picture to: Amy@memphishealthandfitness.com.

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CASH PRIZES 2022 TRIATHLONS

MAY 14 - 15, 2022 | 7 AM

$5,000 AMATEUR CHALLENGE MAY 14, 2022 | 7 AM | MIM OLYMPIC TRI | .93 MILE SWIM | 24.9 MILE BIKE | 6.2 MILE RUN MAY 15, 2022 | 7 AM | MIM SPRINT TRI | 1/3 SWIM | 12 MILE BIKE | 3 MILE RUN

JUNE 25, 2022 | 6:30 AM 6th Annual Annie Oakley & Buffalo Bill Wild West Triathlon Super Sprint and Sprint Triathlon Races All women’s triathlons and all men’s triathlons Super Sprint – 1/4 mile swim, 8 mile bike, 2 mile run Sprint – 1/2 mile swim, 16 mile bike, 4 mile run Shelby Farms Trap Lake – Memphis, TN $100 all races fastest runner female, male, relays Bike and gear giveaway

AUGUST 27, 2022 | 8 AM 1/2 Mile Swim, 18 Mile Bike, 4 Mile Run Sardis Lake | Sardis, MS $150 fastest biker female, male, relays

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