INSPIRING ACTIVE LIFESTYLES SINCE 1996
Whitney Williams Fighting Grief with Fitness
for the Active Lifestyle! TIPS
Beat the Holiday Blues
for Better New Yearâ€™s Goals
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 â€” because great health care helps you keep your dreams in reach.
h c e T t Bes for the Healthiest Smiles
At Crosstown Dental Group, we value your time as much as you do. Thatâ€™s why we have created an experience that makes the most out of your appointment. Procedures that used to take weeks, now take as little as an hour, and do not require additional follow-up appointments.
1350 Concourse Ave., Suite 446 Memphis, TN 38104 901.881.1234
ON THE COVER
26 Whitney Williams,
Red Zone Program Director
32 Fit Gift Guide 16 Handle Stress
Tips for New Year’s Goals
PEOPLE + LIFESTYLE
8 10 12
Tennis Memphis Half Ironman comes to the Bluff City Inner Engineering for Well-Being
HEALTH + WELLNESS
Future of Your Smile Understanding Anxiety & Depression
22 24 30 40 42
Fit Kid Maren Clark Coach’s Corner Holiday Prep Brandi Morgan Fit4Mom Kathy Kramer Ultrarunner Jeff Cox Runner & Cyclist
28 Pain Free Way to Reduce Cellulite 36 Spa Stocking Stuffers 38 Holiday Hair
FOOD + NUTRITION
23 The Picky Farmer 44 Brown Butter & Crispy Sage 46 50
Gray Canary’s Eggnog Punch Nutrition Fact vs. Fiction
IN EVERY ISSUE
8 Starting Line 52 Events Calendar 54 Photo Finish: Buffalo 15k 56 Photo Finish: Sugar Run 5K 2
On the Cover: Whitney Williams Photo by JoLaura Bell
23 Years and Running Strong Amy Goode
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 email@example.com
CONSULTANTS Executive Editor Hailey Thomas firstname.lastname@example.org
Advertising & Marketing Amy Goode 901.218.4993 Hailey Thomas 901.335.6005 Copy Editor Laurenne Hom
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 India Nikotich Caroline Pruente Graphic Design Brian Williams Photographers Tindall Stephens Taylor Tartera JoLaura Bell Jen Russell 740 N. Evergreen Street Memphis, Tennessee 38107 Send articles and photos to email@example.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.
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.
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.
Read us online at memphishealthandfitness.com
STAR TING LINE
Jennifer Lo & Michael Szpara hiked in two state parks while visiting Colorado: Red Rocks Park in Morrison and Garden of the Gods Park located in Colorado Springs.
(Bottom L to R) McLean Wilson, Jeremy Johnson,
Mark Parker, Ward Collier, Fred Smith, and Dave Noda rode in the La Ruta de los Conquistadores mountain bike race. The three-day, multi-stage race is from the Pacific to the Atlantic Coast of Costa Rica.
Dezirae Lovell did a three-day, 29.1-mile backpacking trip in Aspen, CO. The hike had an elevation gain of 12,500 feet. This hike is famously known as the Maroon Bells 4 pass loop. “Talk about sensory overload! This backpacking trip was hands down the most challenging and rewarding I’ve yet to experience.”
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firstname.lastname@example.org and you may be in the next issue of H+F!
Coming to January 2020 issue of H+F
The Annual Gym, Yoga & Fitness Studio Guide Call Hailey Thomas @ 901.335.6005 or Amy Goode @ 901.218.4993 to reserve your ad space today!
Fit Read Mindful Thoughts for Runners explores the ways in which running offers us an opportunity to deepen our levels of awareness, lifting our souls as well as our endorphin levels. Running can be a spiritually enriching activity, as well as a physical one— reconnecting us to our breath, our bodies, and the natural world around us with every steady step. Author and environmentalist Tessa Wardley meditates on the holistic nature of running, through 25 focused reflections offering meaningful insights that every runner from barefoot to track will value and remember. Amazon.com. 6
H+F Contributor, Kate Lyman’s Dinner Party is a cookbook tailored towards creating the ultimate dinner party, whether you’re hosting a dinner with friends or just preparing a great meal at home. It is filled with simple and healthy three-course meals that work with your nutrition goals. Each meal includes an appetizer, main course, side dish, and dessert or cocktail made with real ingredients for under 600 calories per meal. Both digital and hard copies are available for at Katelymannutrition.com/shop.
Be Beautiful. Be Radiant. Be You. A unique blend of Modern Skincare and Functional Medicine is the SOLUTION to improved health and beauty.
Thursday, December 5th â€˘ 10-6 Amazing treatment and product discounts along with great food, holiday drinks, and great shopping from several different vendorsâ€Ś plus a chance to win free treatments and a makeover valued at $2,000!
HELP US MAKE A DIFFERENCE! Bring a gift card, toiletry item, or a box of tampons or pads to help one of our philanthropies and receive a free gift certificate to Solutions Medical Center!
Odie with daughter, Brook 7
832 W. Poplar Ave. Collierville, Tennessee 38017 | solutionsmedicalcenter.com | (901)853-6428
PEOPLE+LIFE ST YLE
A Fun & Affordable Way to Stay Fit in 2020 Tennis Memphis has been the leader, supporter, and advocate for public tennis in Memphis since 2001. It manages all seven of the City of Memphis tennis centers that total 62 courts, some of which are indoors, making for a great workout all year long. With locations spread out across the 901, a diverse group of families and individuals have access to the programming and services the nonprofit offers, including tennis instruction, clinics, camps, and more. Tennis Memphis offers programs for free and at reduced costs to over 80% of its youth participants. The coaches and tennis professionals work not only as instructors but also as mentors to the children. Tennis and Tutoring is where kids participate in an hour of tennis and an hour of hands-on help with school work. Junior Team Tennis allows them to participate in matches and tournaments alongside their peers. The programming Tennis Memphis offers isn’t just for the kids, though! The organization has permanent court time, adult leagues, clinics, tournaments, and more for all ages and skill levels. In fact, almost a dozen players in their 90s take advantage of the Senior Tennis program where they are able to play in matches and tournaments. They are excellent examples of what staying continuously active can do for the mind and body.
Only one in three adults receive the recommended amount of physical activity each week. The Memphis community boasts several ways to get active—from spin classes and nature trails to accessible facilities like the local YMCAs and tennis centers run by Tennis Memphis. There is something for everyone looking to stay fit in the Bluff City.
Tennis Memphis encourages children and families to participate in the sport for the health benefits and to help build confidence and leadership skills. Tennis is truly a lifelong sport. Pick up a racquet and head down to one of the facilities. It’s never too late or too soon to start! For more information about Tennis Memphis, contact Executive Director Stephen Lang at email@example.com or visit the website at Tennismemphis.org.
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PEOPLE+LIFE ST YLE By Christin Yates
Memphis to Host Inaugural Half IRONMAN in October 2020 Memphis will soon be home to an IRONMAN Half beginning in 2020. The 70.3 Half IRONMAN will take place at Shelby Farms Park with a 1.2-mile swim, a 13.1-mile run inside the park, and a 56-mile bike ride that begins and ends in Shelby Farms, for a combined 70.3-mile course. Kevin Kane, CEO of Memphis Tourism, says the economic impact of the race could be around $10 million annually. Memphis, which has historically been known as one of the unhealthiest cities, is changing its reputation as a world-class city for races and triathlons. Part of the decision to host a Half IRONMAN in Memphis is due to the sprawling Shelby Farms Park, which is one of the largest urban parks in the U.S. St. Jude Children’s Research Hospital will be the charitable partner for the event, and Richard Shadyac Jr., CEO of the research hospital’s fundraising and awareness arm, says the organization is proud to add another premier athletic event that would propel the mission of St. Jude. “We hope this will be the beginning of a long-standing partnership,” Shadyac says. The IRONMAN company signed a threeyear deal with the park, and the first race
will take place on Oct. 3, 2020, with an expected attendance of 2,500–3,000 participants. IRONMAN officials state, “As a lateseason race, athletes can expect cooler fall temperatures and an abundance of family activities in Memphis. With the event centered at Shelby Farms Park, there is something for everyone, even those not racing. From paddleboarding to horseback riding, or playing on the Woodland Discovery Playground, everyone is sure to have a great time.”
HEALTHY STARTS HERE.
“The musical and nightlife of Beale Street. The southern smoke of Memphis BBQ. We’re looking forward to showing off our hospitality and culture,” said Shelby County Mayor Lee Harris during the announcement at Shelby Farms Park. For more information, visit Ironman.com/im703-memphis
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PEOPLE+LIFE ST YLE
Inner Engineering Total Program and Free Talk Memphis Area January 30–February 2, 2020 Isha Foundation, an international nonprofit organization, is offering the Inner Engineering Total program, a technology for well-being derived from the science of yoga, on January 30 – February 2, 2020, at the Holiday Inn Southeast Memphis/ Germantown, 7730 Centennial Drive, Memphis, TN 38125. The free introductory talk is on Thursday evening, January 30. Scientific studies and surveys have found significant improvement in the mental and emotional state of Inner Engineering practitioners. Health benefits include decreased depression and anxiety, improved sleep, and relief from chronic ailments such as headaches; migraines; back pain; and asthma. “As there is a science and technology to create external wellbeing, there is a whole dimension of science and technology for inner well-being,” says Sadhguru—a yogi, visionary, and designer of Inner Engineering. It’s offered as a comprehensive course for personal growth that brings about a shift in the way participants perceive and experience life, work, and the world. It imparts practical wisdom and powerful yogic practices to manage the body, mind, emotions, and fundamental life energy within.
The Inner Engineering Total program includes a 21-minute meditation practice called Shambhavi Mahamudra Kriya, which is a powerful and purifying energy technique that incorporates the breath. Scientific studies and surveys have found significant improvement in the mental and emotional state of Shambhavi practitioners. Research has shown the practice of Shambhavi has resulted in better focus, greater joy, happiness, and inner peace. A study at the University of California San Diego found a significant reduction in stress and anxiety, and more than 3 million Inner Engineering practitioners enjoy better health, deeper sleep, improved mental clarity, and better relationships. The Inner Engineering Total Program is offered through an Isha Yoga Instructor trained by Sadhguru on January 30 and 31 from 6:30–9:45 pm, and full days on the following Saturday and Sunday, February 1 and 2. Meals are included on Saturday and Sunday. The program is open to everyone age 14 and up. No prior yoga experience or physical agility is required. More information about the program and a registration link can be found at innerengineering.com/enroll/total, by email at firstname.lastname@example.org, or calling 901.300.0706.
WELCOME TO FIST BUMP SEASON
If this is your idea of preventative health, contact us today. Do you find the Minor Med to be a major pain? We provide a quick, convenient, and friendly alternative to the poor service, long waits, and inconvenient hours experienced at most health clinics.
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By Christin Yates Photo by Amy Goode
The Future of Your Smile Feeling confident with our smile can drastically change how we look and how we approach the world. No person should feel ashamed to smile when we’re happy, especially during a big event like a wedding or graduation. Straight teeth not only make a big difference in self-confidence, but they also help create an environment in our mouths that’s easier to keep clean and healthy. Few people are born with perfectly aligned teeth, but with advancements in orthodontics and dentistry, it’s something we can all achieve. Here’s how the three most popular options compare so you can find what works best for your timeline and budget.
Six Month Smiles
Avg treatment: 1–3 years
Avg treatment: 6 months
Avg treatment: 12–18 months
Avg cost: $5,000–$6,000
Avg cost: $3,500–$5,000
Avg cost: $3,000–$6,000
Dental braces are a comprehensive treatment for an abnormal bite, aligning teeth, fixing gaps, and other complex issues. It works by cementing brackets to teeth and connecting them by a wire to gently apply pressure over time. Everyone is a candidate, and braces are often administered between ages 8–14 to address bite issues. However, braces can be used at any age for orthodontic treatment.
This alternative to traditional metal braces involves clear or tooth-colored braces and wires that blend in for a more discreet look. It offers a fast solution to cosmetic issues like crowding and misalignment towards the front of the mouth. It’s a great option for adults who need a touch up after previous orthodontal work or who need correction around the visible part of their smile. Treatment generally lasts from 4–9 months with the average at 6 months. Because of the shorter schedule, it generally costs less than traditional braces.
This is the most discrete option for cosmetic dental work. Clear aligners are made of a patented BPA-free thermoplastic material, SmartTrack®, which gradually straighten teeth. The clear trays are replaced every week or every other week and exert a gentler pressure than traditional braces. They can be taken off for meals, brushing, and flossing, so they don’t interfere with eating or oral hygiene.
While a tried and true method, traditional braces typically take longer than alternative methods. Because the treatment period is longer, it can also cost more. Visible metal hardware on the teeth that are not removable may not be the right fit for every person’s lifestyle and can be hard to clean. Ceramic braces that blend in more with teeth may cost about $500 or $600 more.
Candidates must have grownin adult teeth. While a great solution for many, Six Month Smiles works if the issues are not too severe or involve molars. More complicated issues may take longer than the average timeline.
Not everyone is a candidate for Invisalign, which focuses mainly on cosmetic issues. Invisalign can take longer than traditional braces because the clear trays are removable. Although convenient, trays are easily forgotten, especially for those not self-disciplined. It’s recommended to wear them 20–22 hours each day, and not adhering to that can extend the treatment timeline.
While traditional metal braces are still the gold standard for treating complex issues, talk to your dentist to find the right solution for cosmetic issues like gaps, rotation, and misalignment. These three options are usually at least partially covered by dental insurance. There’s no reason to hide your teeth when you could be flashing a full, beautiful smile. For more information, visit Crosstown Dental Group located at 1350 Concourse Ave. 901.881.1234 email@example.com 14
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HE ALTH+WELLNESS By Dr. Dale Foster and Lee Ann Foster, M.S.
6 Ways to Handle Holiday Stress The holiday season and end of the year can be joyful and hectic in equal measure. Here are a few tips to help keep you from getting overwhelmed through the new year and beyond.
TRY A BREATHING EXERCISE
Bring new meaning to “taking a breather” by maximizing the stress-reducing capacity of breath control. First, try to focus on breathing from your diaphragm, inflating your abdomen instead of your chest and shoulders to calm your fight or flight response. Next, count to seven on each inhale and exhale, extend your exhale even longer if you can, then extend the inhale to match Once your breath is slow and even, try pausing between exhales and inhales for an even more calming effect.
TAKE A WALK TO DECOMPRESS
Weather permitting, consider taking a walk outside. Lack of sun exposure during the winter months makes this even more critical for boosting your mood and vitamin D. Like any exercise, walking can help balance your mood. Unlike a full workout, taking a walk won’t require a long commitment, shower, or change of clothes.
PRACTICE GRATITUDE MEDITATION
If you have a little time and want to build on the breathing exercise above, try a quick gratitude meditation. Practice the exercise as described, then, once you feel calm, consider something or someone you feel deeply grateful for and focus on the feeling that evokes. Continue to breathe into that feeling for a few moments until you’re ready to go back to your day.
PLAN FOR ALONE TIME
The holidays might mean you’re surrounded by family and friends, and you may get less “you” time than normal. If you know this is something that affects your stress levels, make it a point to schedule time for relaxing by yourself, with a pet, or with just one other person.
UNDERSTAND YOUR STRESSORS
With the rise of health-monitoring technology like smartwatches, it’s easier than ever to keep tabs on what stresses you. Take advantage of these monitoring tools if you have access to them, and if not, try journaling or taking note of what makes you more wound-up. Knowing what emotionally taxes you allows you to put a plan of action in place for when those situations arise.
GET HELP IF YOU NEED IT
If stress or anxiety significantly impedes your daily life, it may be time to seek professional help. Besides traditional talk therapy and medication, neurofeedback is an option that has been shown to significantly improve anxiety, depression, and more by conditioning the brain to perform at its best.
Dr. Dale Foster and Lee Ann Foster, M.S. perform neurofeedback and other wellness optimization services at Neurosource. To learn more, visit Neurosource.net or call 901.624.0100 to schedule a free phone consultation.
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SPEC I A L PR O M OT I O N
Freedom From Back Pain If you compete in a sport or exercise long enough, the odds are you will eventually endure back discomfort. Whether it’s distance running, golf, weightlifting, or standing and lifting at work, back pain can sidetrack you from staying in shape and reaching your goals. Pain, weakness, and numbness may often be the result of disc problems in your spine. A revolutionary type of minimally invasive spine surgery offered at Campbell Clinic is benefiting patients around the Mid-South who suffer from these problems. Endoscopic spine surgery is a new procedure that allows a surgeon to access a herniated disc through a series of small ports placed in an incision smaller than what would be necessary for a traditional approach. Through these ports, a physician uses small tools to cut and extract problematic tissue. By using this technique, a surgeon can visualize the damaged part of your spine while disrupting less tissue during surgery, allowing you to recover quickly and get back to the things you love. As with any procedure performed on a same-day, outpatient basis, endoscopic spine surgery has a host of clinical benefits for the patient.
Those include: • A much smaller incision than normal, resulting in fewer limitations after surgery • Limited amount of blood loss compared to lengthier, in-patient procedures • Better management of pain before, during, and after the surgery • Preservation of spinal mobility • Significantly lower risk of surgical complications • Less disruption of surrounding muscle and tissue • A faster return to exercise and work • And of course, the convenience of same-day surgery! During the procedure, patients are consciously sedated to ensure comfort and to assist the surgeon with guidance around local nerve tissue based on immediate sensation. After the surgery, low-dosage medication is administered to aid in pain control and eliminate any memory of the procedure. While not all patients are candidates for outpatient surgery, many are eligible to have same-day surgery so that they may recover in the privacy and comfort of their own home. Despite the normal soreness associated with surgery, patients typically report immediate relief post-operatively from the symptoms associated with herniated discs such as weakness, numbness, incontinence, and pain.
Dr. Ray Gardocki is a spine surgeon at Campbell Clinic Spine Center in Cordova. He is the first and only physician in the region to be trained in the endoscopic spine approach. For more information about endoscopic spine surgery, or to schedule an appointment, call 901.507.7656.
H+F Readers for Voting Dr. Raymond Gardocki Top 3 Orthopedic Physicians
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By Tegan Reeves, RYT, PhD Photos by Ziggy Mack
Understanding and Combatting Stress, Anxiety, and Depression over the Holidays With shorter days and more to do in each of them, December seems to be the perfect storm of stress, anxiety, and depression. Holiday planning and year-end processing can make surprise attacks on the nervous system. Top that off with a significant decrease in exposure to sun, sleep, and weekends, and it is no wonder why Healthline and the American Psychological Association report that nearly half the population has increased stress during the holidays. Healthy physical fitness and food choices help mediate this risk. However, even when we do everything right, the stress of the season can sneak up. Holidays present a challenging list of demands: from tasks and preparation like gift-giving and entertaining to scheduling and prioritizing things like family visits and holiday parties. This juggling act has two important impacts on the psyche.
Allostatic Load First is the increased activation of the autonomic nervous system (ANS), specifically the sympathetic system or the fight/flight/ freeze response. Prolonged ANS firing creates an overload that often presents as an imbalance of emotion and disrupts the ability to regulate. This is called Allostatic Load and it is impacted by stress, which is where the term toxic stress is derived. But toxic stress isn’t just a response to a higher demand for time/attention/ energy, it can also come from deep-rooted associations and emotional confusion. Nothing like family and cultural traditions to tug at those strings. In addition to the stress of the holidays, we are also in an increased state of vulnerability as we move closer to the new year. Whether it’s a financial assessment at work or a mental list of the resolutions we didn’t achieve, it is hard not to let the end of the year feel like an adult report card. The residual effect of which is an underlying assumption that we should be judging ourselves. It’s like an annual internal (and often unconscious) bullying. This might seem abstract, but it has real physical implications. The thing about the body is that it tries to protect us by finding homeostasis, or balance, and in doing so we often don’t recognize or notice that we are being impacted until it’s too much for our ANS to handle. The good news is that with a little intention we can increase our resilience and ability to cope with stress.
Deconstructing Stress Understanding stress helps us address the problem head on. Below are core techniques for addressing the stress response and steps to gain agency over it.
Find the Eustress In the above examples, I focus a lot on the potential negative impact of stress. Actually, stress is not itself a bad thing. There are two types of stress: eustress and distress. While the body immediately receives them exactly the same way, the two are different in the ways that they process. Eustress is good stress. It’s the kind of stress an Olympic athlete feels as they approach their event. It is quickly used to help the athlete perform and get the body back to homeostasis. Distress is bad stress. It sticks around and gets us into negative loops of rumination. A powerful tool is to find the good stress and use it. I’m not talking about pretending you see unicorns and rainbows—that’s
Dr. Tegan Jemma Reeves is a yoga teacher, psychology professor, and epidemiology research associate dedicated to embodied literacy. Her work revolves around somatic learning and perception and techniques to increase adaptive healthy embodied skill-acquisition. Dr. Tegan (the Vegan) teaches public yoga classes at Hot Yoga Plus, Cooper Street Yoga, and Mind/Body HAUS. Research citations can requested via firstname.lastname@example.org
HE ALTH+WELLNE SS
disillusionment. We get to use our powerful brains to recognize and use stress to our advantage. Here’s how to do it: 1. Notice the stress and acknowledge it is giving you a boost. 2. Use the momentum: get stuff done, set appropriate boundaries, reestablish expectations, etc. 3. Be proud of yourself for doing it
Name the Distress Not all stress can be turned around with cognitive effort. It is arguably more important to recognize distress than eustress. Impulsiveness and aggression are common symptoms of a distressed system. This is because the emotional and social part of the brain is in charge. One of the most powerful research findings around this is that we can actually alleviate the impact of distress by reconnecting the frontal lobe, the part of the brain that thinks, evaluates, and decides, through our language center. Said simply we can Name it to Tame It.
Get Help Seeking help is an important part of stress management. Helpseeking behavior is a marker of maturity and a predictor of wellness. We are social beings and we are built to connect and help each other. Asking for help can be as simple as asking a partner to complete a holiday task or a friend to keep us accountable to a healthy habit. If experiencing prolonged distress that is interrupting daily life, seek professional help.
Must-Have Tools in the Stress-Stamina Tool Kit There are also ways we can build resilience and increase stressstamina. Below are four techniques that are useful yearlong but may be especially important to incorporate into our December to-do list.
Love and Be Loved
Mindfulness practices are like lifting weights. Ability increases through developing strength. Research shows that mindfulness strengthens the brain’s capacity to eliminate emotional interference and increase cognitive choice in reacting to surroundings.
… or Monday or any day. Intentional boundaries and healthseeking activities are especially important this month, so I suggest having a weekly date with yourself.
Research tells us that social connections play a crucial role in physical and mental health. It is one of the only consistent predictors of successful coping in times of crisis.
Research shows that individuals who cultivate gratitude sleep better, enjoy relationships more, and report a higher sense of well being and satisfaction.
Hug a friend
A really good meal
Smile at a neighbor
Send thank you cards
Epsom salt bath
Call an old friend
Read a good book
Make eye contact in a conversation
Here’s how to do it: 1. Recognize a behavior or feeling of anxiety, sadness, anger, etc. 2. Give it a name and remind yourself that it is just a name—not a grade or a sentence, it is just a label. 3. R epeat
Embrace All the Feels Deeper than eu- and distress is emotional pain, especially when we have childhood associations and bonding involved. Perpetual exposure to stereotypical happy holiday lifestyles has a nasty way of reminding us of real and deep pain that exists. A key element to both healing this pain and avoiding an avalanche of negative outcomes is to feel. Avoid the urge to do the things that distract or numb that feeling. We don’t have to stay in the pain forever, just long enough to accept it is there. There are three steps to this one…. 1. S et a timer or a deadline. We can be as mad as we want for 10 minutes. Or we can stay home and watch Netflix with a box of tissues Friday night. 2. Once we let ourselves feel, we must intentionally start to engage in objective observation. This means we have to eliminate all of the self-evaluation and try to look at the feeling as if we were a thousand miles away from them. 3. O nce we’ve fully felt and distantly observed our feelings, it is time to get up and get over it. This step should only be done after the first two, but it is a crucial element that we have to commit to at the start. When the timer goes off, go back into the living room. Or when Saturday comes, we put our best jeans on and get back to our to-do lists.
Mindful eating Walking Journaling Crafting
Pamper session Say no (Do this a lot. Boundaries are the ultimate self-care)
Volunteer for something meaningful Attend local community events
List 3 things you are thankful for every day Write a gratitude post and tag a friend Close your eyes and think about a nonmonetary gift someone has given you
By Chloe Webster Photos by Tindall Stephens
Future Soccer Star When Maren was in fifth grade, a referee stopped a game because her blood sugar device was peeking out of her jersey. The referee made her sit out because she was considered a danger to the other kids on the field. For a young kid, that was a confusing experience, and a call to the head of referees of Tennessee got the matter sorted out so she could continue playing with her team that season. Just this past year, Maren’s team went to regionals, and her insulin pump caused her to miss a game again because it broke without her realizing it. With her blood sugar soaring into the 300s and 400s, she had to tell her coach that she couldn’t play. “I know when I eat something bad, it is completely my fault. But when I am out there trying my hardest and something like that happens that’s out of my control, it is so annoying,” she says.
Balancing Diabetes and Food Maren’s had a lot of practice knowing what she can eat and how much insulin she needs to keep her blood sugar in a healthy range. “People think there are things that I can’t eat, but that’s not true,” Maren says. “If I eat a piece of pizza, I know how much insulin I have to give myself.” Pizza, along with Mexican food, are some of her favorite foods. Maren has been practicing this since she was a kid when her mom taught her to count carbohydrates and measure insulin.
Going After Her Dream
Maren Clark,17, started playing soccer at age four, following in the footsteps of most young kids. However, unlike most other children, she was diagnosed with Type 1 diabetes at 16 months old. She’s now a senior at Collierville High School and has worked within her health constraints to be a competitive soccer player committed to being a goalie at the University of Memphis. Growing up with this disease means her life has been punctuated with managing blood sugar and needles. “I have memories of my teachers writing down my blood sugar on my hand and my mom making flashcards for diabetes vocabulary that I learned alongside my other words in kindergarten. Because I’ve had Type 1 diabetes for so long, it’s what I’ve always known.”
Managing Diabetes on the Field Although diabetes might feel normal for Maren, it adds an extra layer of challenge to her sports career. “It’s a lot of work, especially when it affects how I feel and how I play. Sometimes I just can’t play my best because my diabetes is preventing me. It is frustrating,” she admits.
Diabetes hasn’t stopped Maren from playing her sport, and it hasn’t kept her from dreaming big. As a high school freshman, she decided that she wanted to play soccer as a Division I athlete. Unfortunately, that year she wasn’t put on a top club team, but that motivated her to push herself more. “I was mad because I knew I was good enough. I wanted to prove everyone wrong.” Maren has been consistent with soccer and competing throughout high school and contacted recruiters along the way. However, she’s always been connected to the Memphis soccer community and the coaches. so it was easy for her to get in communication with the Memphis team. “In the spring of my junior year, I spent the night with the team at the University of Memphis, and I absolutely loved them,” Maren says. “It just felt like a family.” Maren always had a vision that she would go far away for school, but finding a home close to home took a big weight off her shoulders. She’s currently in the Women’s Premier Soccer League on the Lobos Premier Team. Last month, she signed to play for the University of Memphis. Using the challenges she’s overcome as a diabetic athlete, she plans to spend her future helping others. “I plan to study dietetics and go into a profession that helps young diabetic athletes understand what they are going through.”
Outdoor enthusiast and proud St. Jude supporter, Chloe is an aspiring writer with a passion for living healthfully. She is a junior at St. Mary’s Episcopal School and runs on the cross country, half-marathon, and track teams.
By Halle Griggs Photo by JoLaura Bell
For Positively Picky Kids Roots
Where It All Began
Nashville native Miriam Boutte, 34, has spent most of her career working in management, specifically health service administration within the nonprofit sector. Currently, Miriam is pursuing her dreams in entrepreneurship with her new business, The Picky Farmer, which launched last month.
The inspiration for The Picky Farmer came when Miriam noticed the lack of fresh, nutrient-dense, preservative-free, baby and toddler food options available to her now 20-month-old son. Disappointed, she often wondered if other mothers felt the same way. Over time, she began to see there were numerous Memphis moms who shared in her frustration. Realizing there was a market for nutrient-dense baby and toddler food, The Picky Farmer was born!
A meal delivery service to the Greater Memphis Area, The Picky Farmer offers fresh, nutritionally balanced meals for children under the age of four. The meals come in a variety of different forms—purees, finger food, entrée bowls, and full course meals. Thoughtfully prepared, these meals are made with the freshest, locally-sourced, seasonal, organic ingredients, ensuring that the maximum amount of nutrition remains in the food. In addition, all meals are free of chemicals, preservatives, and additives of any kind.
The choice of name for her business is significant. Growing up, Miriam says she was definitely a picky eater. As an adult, she continues to be picky, but in a different way. Choosing food based on not only taste but also quality and nutritional value is something in which Miriam takes pride, in both her personal life and her business. Miriam says, “At The Picky Farmer we are picky about knowing where our food has been sourced.” It is of utmost importance that all meals be certified organic and chemical free.
Moving Forward When asked about advice to those interested in starting a business, Miriam accredits the success of The Picky Farmer to three facets. First, her mentors. She advises all potential entrepreneurs to seek out successful mentors within the field of business in which you are trying to grow. Second, her receptiveness to others. Customer satisfaction is key and that involves being open to both constructive criticism and positive feedback. Third, a support system. Miriam says, “Be sure to surround yourself with individuals who both support you and believe in you and your goals.” In addition to her professional work, Miriam is a wife to Nathaniel Boutte and mom to an eight-year-old bonus daughter and a 20-month-old son. When not working, Miriam enjoys cooking, bonsai gardening, reading, dancing, and serving at Highland Church of Christ. For service inquiry and more information, visit Thepickyfarmer.com or reach out to email@example.com or 901.512.2416.
COACH’S CORNER By Mary-Marsha Riley
Mentally Preparing for the Holidays Sleighbells are ringing! Be like Santa and take the reins so the hustle and bustle of the season do not erupt into chaos. The demands of the season can become overwhelming, turning what should be an enjoyable and magical time into a hectic burden, leaving you frustrated, frazzled, tired, and stressed. Join me in taking back control of the holidays!
Be like Elsa and let it go. It is not possible to do everything perfectly. Identify your priorities and focus on doing those well. Not everyone is a list person, but crossing off items is not only effective but cathartic. Make a list of your family and friends for whom you are buying gifts. Keep track of what you purchase them, and you can even make a note about what kind of wrapping is required to streamline that process. If hosting a holiday meal or party, plan the menu well in advance and accomplish as much as you can before the day of the event. You can better enjoy the moment by being prepared.
Stop burdening yourself with unrealistic expectations. Accept that it’s okay if you don’t accomplish every item on your to-do list. If you run out of time to send holiday cards or don’t get every decoration in place, don’t let that steal your joy. The important thing is that you stay present in the moments that mean the most. True regret is realizing that the holidays are over and you did not sit still long enough to soak up the beauty of the season and the joy of being surrounded by family and friends. Limit your commitments to the things that you and your family and friends truly enjoy.
“The important thing is that you stay present in the moments that mean the most.” Remember this is the season of giving. Take the time to do something for others while expecting nothing in return. There are so many opportunities to give back to our community during the holidays. Volunteer to feed the homeless or make deliveries for Meals on Wheels, make goody bags and distribute them to seniors in assisted living centers, ring the bell for the Salvation Army, or give an Angel Tree child the magic of Christmas morning.
All acts of kindness and love make a difference. Helping others not only brightens the day of someone in need, but it will help you slow down for a minute and savor the spirit of the season.
Take time for yourself. Carve out time to exercise and maintain your healthy lifestyle. Take a handful of hours each week to check in with yourself and slow down. That may be as simple as grabbing a hot chocolate and sitting quietly in the bookstore to read for a few minutes. Drop into a yoga class and concentrate on your breathing while pushing away holiday stresses. Sit by the fire to watch a Christmas movie and snuggle with your dog. Make a conscious effort to tend to your mental, physical, and emotional well-being. Taking back control of the holidays can be hard, but it’s also the most important. Your families and responsibilities will still be there after you take a breather and refocus yourself. You will be so much better equipped to deal with and enjoy the demands of the holidays if you have a few moments to relax and reenergize.
Make a plan and stick to it. Make the conscious decision to enjoy this time without allowing the demands and stresses to become daunting and overwhelming. Decide what is most important and what is realistic, so you can release yourself from the guilt and truly enjoy the most magical time of the year!
Mary-Marsha Riley is a certified personal trainer, attorney, and pageant coach. For more information visit Wellhousefitness.com
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By Lydia Podowitz Photo by JoLaura Bell
Fighting Grief with Fitness at RedZone Ministries in Orange Mound
RedZone Ministries, an evangelical outreach ministry for youth, seeks to walk alongside young people as they navigate the challenges of growing up. Beyond managing the normal difficulties of being a teenager, high schoolers in Orange Mound are repeatedly exposed to violence and the trauma that follows. Structural violence, stemming from systemic neglect and the legacy of segregation, is part of their everyday existence. “In under-resourced communities, trauma is neutralized. You have an initial reaction and then have to be strong again. Grieving isn’t even a thought because loss might happen again so soon,” says Whitney Williams, 31, Program Director at RedZone. Despite a negative portrayal in the media, the Orange Mound community boasts a well-deserved pride. Many have transcended the narrative of struggle to become successful community and
“Grieving isn’t even a thought because loss might happen again so soon.”
business leaders, politicians, doctors, scholars, and much more. With compassion and a distinct intention to show empathy without sympathy, Whitney Williams carries out her work with the younger members of the community. Whitney’s journey to fitness began with tragedy. On Christmas Eve in December of 2016, she lost the first of five young men enrolled in the RedZone after-school program. The rest died within the span of one-and-a-half years. She was close to each of them. “My family and I were celebrating Christmas and the news was on. There was footage. I literally watched one of our boys be murdered on Action News 5. It was the first time that I had the biggest, craziest out-of-body experience,” she says.
“When I first started exercising, I was in the middle of a deep depression, and I found instant relief.” At that point, Whitney had only been working with RedZone for two years. The deaths of three other young men quickly followed in August, October, and December the following year. One of the murders was justified by the news. One of the murders did not even make the news. The last of the young men was killed in May 2018. It was at this point Whitney described losing her motivation to care for herself in any way. In spite of it all, she maintained a strong face for the youth in the program. “All of this happened to me in just 17 months. Consider the trauma that our students have experienced in their lifetime. Consider the elders of this community,” she says. By December of last year, Whitney was tired of feeling depressed. Almost by accident, she went with her sister to CycleBar Germantown. Her thoughtfulness and resilience are what pushed her through the class. She made a pact to exercise every day for 70 days, and then could not stop. She kept going for seven months and then added in boot camp at Coleman and Company. Her healing stemmed from feeling empowered in her physical body, and she translated that feeling of control to handling difficult emotions. “When I first started exercising, I was in the middle of a deep depression, and I found instant relief,” says Whitney. “I immediately felt that this was something I needed to make happen for our kids who wouldn’t normally have access to exercise classes or gyms.”
The typical protocol for handling grief at RedZone involves connecting students with counseling services and providing transportation if needed. Other support often includes one-onone quality time, attending candlelight memorials, and connecting with other organizations in the area to foster greater connection in times of loss. Since becoming more active, Whitney has incorporated additional physical activity into RedZone’s strategy for supporting grieving youth. “In a community where there are no well-lit public parks, no full track, and no all-access gym, I’m constantly trying to find ways to do things that are active,” she says. The community’s only grocery store closed in 2018, barring access to basic health necessities like fruits and vegetables, let alone high-quality produce. Through Whitney’s creativity, RedZone has invited yoga instructors to help students practice mindfulness and started a recreational basketball team. She’s helped students train for and run two 5Ks in Orange Mound and the Madonna Learning Center 4 Mile Run. She’s even brought students to Cycle Bar. “When I say we’re here to walk alongside kids at RedZone, I mean that literally, too. Sometimes our students can’t even walk around their own neighborhoods alone.”
RedZone Ministries is seeking fitness instructors, coaches, and volunteers to facilitate physical activities and classes during RedZone programming. In addition, RedZone is asks for donations of fitness and sporting equipment. At this year’s Giving Tuesday on December 3, consider RedZone Ministries for your donation in memory of: Rockey Russell (12/24/2017) Tadarius “TeTe” Tate (08/03/2017) Roydaris “Duke” Collins (10/12/2017) Wayne Boswell (12/15/2017) Anthony “Ant” Smith (05/05/2018). For donations, more information, and questions, contact Whitney Williams at: 901.335.1343 firstname.lastname@example.org Redzonememphis.org 27
New FDA-Approved System Promises a Pain-Free Way to Reduce Cellulite Tighter, firmer, and younger-looking skin is achievable with Lumenis NuEra Tight.
HOW DOES NuEra WORK? It works by using radiofrequency waves to generate heat in the skin for a tightening effect. In some cases, it melts fat below the skin in addition to tightening. WHAT AREAS CAN NuEra TREAT? NuEra tight can be used anywhere on the body to reduce the look of wrinkles, naturally tighten and lift skin, reduce the appearance of cellulite, and melt fat in selected areas (under eyes, abdomen, thighs, back, arms). IS THE PROCEDURE PAINFUL? The treatment itself is relaxing. The applicator is warm and feels like a hot stone massage. One of the official indications for NuEra is for improved circulation and relaxation of tissues. Athletes love it because it improves recovery. Getting a NuEra treatment feels like getting an infrared sauna treatment, a massage, and a beauty treatment all rolled into one. The length of the treatment depends on the body area. Faces can take 7â€“10 minutes, and larger body parts up to 30 minutes. IS THERE ANY RECOVERY TIME AFTER NuEra? No medications are required before or after, and you can get back to all your activities (except for walking right into a hot tub or sauna due to your increased core temperature from the treatment). You may experience a little flushing as if you had been exercising for about 15 minutes, but it quickly dissipates. HOW MANY TREATMENTS DO I NEED TO SEE RESULTS? NuEra Tight cost $250 per treatment. Two treatments per week for three weeks gives you the maximum effect, then once every 3â€“4 months to maintain results.
Upper arm Eyes Cheeks Jawline Submental
Neck Bra fat
Abdomen Flank Buttock Outer thigh Inner thigh
For more information contact Toyos Clinic at 901.683.7255 or visit Toyosclinic.com
NuEra tight | 5 NuEra tight | 5
New City, New Kid, New Body
By Christin Yates Photo by Tindall Stephens
Three years ago, Brandi Morgan, 28, moved to Memphis from Nashville with her fiancé and three-month-old daughter, Hannah. She found herself struggling in a new city while trying to navigate the early stages of motherhood. Her pregnancy had been high risk, which made her fearful to jostle around her baby with exercise. Brandi became sedentary and gained a significant amount of weight during her pregnancy. On top of that, she experienced a traumatic birth and recovery. “Even walking to the mailbox left me out of breath,” Brandi says. Once moving to the Bluff City, she started to get out, meet other moms, and find local events. “Memphis has some of the friendliest people and communities I’ve ever met,” she says. Six months in to being a Memphian and new mom, Brandi and Aaron found out they were expecting again. The excitement and fear was overwhelming. Brandi found herself circling back to one thought, ” I have to get in shape now or else this pregnancy will go the same way as the last.” Wanting to be able to play, run, and encourage her children to live happy and healthy lives, she came to the realization that she had to be that example for them. While living in Southaven, she started doing yoga religiously at DeSoto Athletic Club. “To this day yoga is such a special practice close to my heart because it helped form that mind-body connection that was lost,” she adds. Brandi slowly worked in weights and eventually hired a trainer. Staying active through her second pregnancy allowed for an easier birth and recovery—for which she was incredibly grateful. Six weeks postpartum with her son Connor, Brandi found Fit4mom Memphis, which became her tribe. “I loved being able to bring my babies with me to work out and having the community of moms who get it,” she says.
Often, the one-hour Fit4Mom workout was the only time Brandi had to herself. She appreciated that all of the moms could show up just as they were: some exhausted from sleep-deprived nights and in all shapes, forms, and sizes. After about a year of working out with Fit4Mom, her instructor asked Brandi to become a trainer. Eventually, she became an instructor and was able to help so many moms on their journey.
“I loved being able to bring my babies with me to work out and having the community of moms who get it.” “Being an instructor has been the biggest gift, to be able to throw out a hand and pull others up from the trenches you were once in—it’s incredible.” Brandi also became a certified personal trainer and works with clients in all stages of life. She goes to clients’ homes and also trains clients in her own home.
Your mental health is just as important as your physical health
“If I can get even one mom to believe in herself and find her strength and happiness, then I’ve done my job. Sometimes all it takes is someone else believing in you until you can see it yourself. I am forever grateful to everyone who believed in me and helped me get here today because there is no way I could have done this on my own.” Since having her son, who is now two, Brandi has lost 66 pounds. She acknowledges that she is a work in progress and has about 20 pounds to go, but she is proud of the headway she has made. Brandi also got Aaron on board with working out and a healthy lifestyle. They work out at a CrossFit gym in Arlington, and her passion for health and wellness has trickled down through her entire family. Part of her journey was reevaluating her relationship with food. She didn’t come from a household that understood calories, proteins, or fats. “I was clueless. I had no idea how much I was eating in a day. To me, it’s about reevaluating my whole relationship with food and not use it as a coping mechanism.” Brandi says that working out is now how she deals with stress. While she sometimes falls off the wagon, she consistently picks herself back up and gets back into her routine.
Research Strategies of Memphis provides professional care, health exams, study medications, and close monitoring at no cost for children and adults that experience
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GIF T G UIDE Compiled By Hailey Thomas
Fit Holiday Gift Guide Looking for the perfect gift for someone special this holiday season? H+F has curated a list of the top fit, fun, and fabulous finds that would make even Santa envious.
Goodr Goodr makes running way more fun. No slip, no bounce, and all polarized. They are all about creating fun, fashionable, and functional sunglasses that everyone can afford. $25. Lansky at the Peabody, Lanskybros.com
Beyond Yoga Velvet Motion Top Notch Cropped Tank
Orbea Orca Carbon Straight from Spain, we are pleased to show you the Orbea Orca 105! This road bike is both comfortable, compliant, and with a full carbon fiber frame; its super lightweight! Outfitted with the latest Shimano 105 components, you are ready to tackle any cycling goal in 2020. $1,999. Victory Bicycle Studio, Victorybicyclestudio.com
You know you are going to crush on this velvet top. Unique Velvet Motion performance fabric is equal parts fashion and function, featuring a high neck design and cropped length. $74. Hot Yoga Plus, Hotyogaplus.com
These bags carry stuff, not self-worth. Oliver Thomas backpacks are lightweight, water-resistant, durable, multi-functional, vegan, and machine washable. If you are a wanderlust traveler, a scholar, or a busy-as-hell parent, these hands-free backpacks are exactly what you need. With room to fit up to an 18" laptop, file folders, books, cosmetic case, cash, credit cards, and even an extra pair of shoes, you will have no problem going to Santorini or Spain or school and beyond. $89. Lansky at the Peabody, Lanskybros.com
GIF T G UIDE
On Cloud Hi Barbour Liddesdale
The diamond-quilted Liddesdale jacket has become iconic. Designed for use in both town and country, this limited-edition version offers a defined fit and is authentically styled with a box-quilted outer, eight-wale corduroy at the collar and cuffs, adjustable cuff straps and a rear game pocket with a ring-pull zip. $200. Lansky at the Peabody, Lanskybros.com
The Barbour Deveron Quilted Jacket is cut to a timeless silhouette with a boxquilted outer delivering dependable warmth. Elegant details include a twinneedle peplum seam, a curved front hem, and a contrast cord collar. Patch pockets add the finishing touch to this easy-to-wear jacket. $170. Lansky at the Peabody, Lanskybros.com
Onâ€™s patented CloudTec ÂŽ technology is engineered to deliver a soft landing followed by an explosive take-off. And no compromise on cushioning and impact protection. In other words, running on clouds. With Swiss engineering and design, the high-comfort shoe has a higher profile that is best for everyday, travel, urban exploration, and adventure. $169.99. Lansky at the Peabody, Lanskybros.com
Castelli Perfetto Vest Perfect for men and women, this windproof and waterproof vest is ideal for layering on the bike this winter. With amazing soft shell construction, this wind barrier is both form-fitting and comfortable. In stock in all sizes and several colors. And it has reflective piping! Be visible, stay warm, look great! $189. Victory Bicycle Studio, Victorybicyclestudio.com
Alo Get-Away Hoodie Ready, set, go. Cut from performance cashmere, the Getaway Hoodie is cool, cropped, and designed to work from the studio to the street. The best part is the soft-hand, lightweight feel, and stylish draped neck. $88. Hot Yoga Plus, Hotyogaplus.com 33
GIF T G UIDE
Garmin Edge Explore Alana Black Moto Tote Made of neoprene, the Black Moto tote by Vooray is made for the style-savvy women on the go. With extendable padded handles, a clip-in mesh accessories pouch, a phone pocket, and with plenty of interior and exterior pockets, the Alana tote is more modern, more versatile, and more superior. $88. Hot Yoga Plus, Hotyogaplus.com
Never get lost with this new Garmin display. Just as robust as your carâ€™s navigation, this computer is both touchscreen and super easy to use. Record mileage, speed, distanceâ€” everything! Best part is the ability to have turn-by-turn directions on any course! Works with every bike, and installation is free. $249. Victory Bicycle Studio, Victorybicyclestudio.com
Kirk & Kirk
Ronit Furst frames are made from Italian acrylic and are hand painted in a studio in Jerusalem by Ronit herself. You can actually feel the texture of the paint and see the various strokes on the frame. There are over 3,000 styles and color combinations available, which gives you the opportunity to customize. $360. Focal Point, Focalpointcrosstown.com
Kirk & Kirk is a British company with frames designed in France. The company is owned by husband and wife team Jason and Karen Kirk, who are also opticians. Kirk & Kirk is one of only two frames in the world that have Italian acrylic, which gives them a bold, chunky, and colorful look. However, when you try them on, they are extremely lightweight and comfortable. Price range: $465-$500. Focal Point, Focalpointcrosstown.com
The materials of Blake Kuwahara frames are made from Japanese acetate and titanium. The detail-oriented design means each frame takes three months or more to create. They all have that 3-D look, and Blake always builds a frame within a frame for each pair of glasses. Another fun fact about Blake Kuwahara is that the spokesperson, Grammy-award winning artist Kirk Whalum, sports these frames. Price range: $600-$700. Focal Point, Focalpointcrosstown.com
GIF T G UIDE
Alo High-waist Airlift Legging Say hello to the airbrushed version of you. For hot studios and hard classes with a second-skin fit and feelâ€”Airlift microperformance double-knit fabric sculpts and lifts like no other. Youâ€™ll love them and live in them. Plus, a higher waistband is shaping and pairs well with cropped tops and cute bras. $118. Hot Yoga Plus, Hotyogaplus.com
Beyond Yoga Velvet Motion High Waisted Midi Legging Unique Velvet Motion performance fabric is equal parts fashion and function, featuring a high waisted silhouette and midi length. $99. Hot Yoga Plus, Hotyogaplus.com
Mizzin + Main Wrinkle-resistant, four-way stretch, moisturewicking fabric keeps you in style and comfort all day. All Mizzen+Main shirts have back darts for a tailored look. $125. Lansky at the Peabody, Lanskybros.com
Exclusive eyecare experiences and one-of-a-kind eyewear. Visit us to receive a comprehensive eye exam and work with our accomplished eyewear engineers to find the perfect frames to compliment your style.
Schedule your appointment today! 901-252-3670 | focalpointcrosstown.com Located inside of Crosstown Concourse 35
BEAUT Y+WELLNESS Compiled by Hailey Thomas
Spa Stocking Stuffers Give the Gift of Self-Care this Season Alastin Skincare Restorative Eye Treatment
HyalurEyes Hyalur skin pads are perfect for adding moisture and removing even stubborn eye makeup. The pads are made with a combination of low, medium, and high molecular weight hyaluronic acids that act like moisture magnets in winter weather and deliver immediate hydration. They are particularly soothing for those with dry or sensitive eyes. HyalurEyes is the perfect add-on for your winter skin routine. $60. Toyos Clinic, Toyosclinic.com
It delivers unique benefits to the delicate eye area, which are essential for a rejuvenated appearance. It reduces the appearance of fine lines and wrinkles around the eye, diminishes the appearance of puffiness, helps improve appearance of skin firmness, promotes even skin tone, and helps reduce appearance of dark circles. $85. Glo Medical Aesthetics & Hair Spa, Glomedmemphis.com
Tourmaline Roller This gem wrinkle roller will be your elf’s favorite stocking stuffer. With 25 tourmaline stones, this roller softens facial fascia to reduce the appearance of wrinkles, depuff puffy eyes, improve the contours of the face, and increase blood flow to the face. Gently massage upwards with your wand after applying your favorite serum. Used regularly for AH-mazing home results. $49. Renew Wellness Spa. Renewspamemphis.com
Patchology — Patching All the Way The holidays are the most wonderful, but let’s face it—they’re also really busy and awfully cold. Tired eyes and chapped lips don’t stand a chance against this set of eight. Formulated with essential ingredients like retinol and green tea extract, these eye gels are designed to de-puff, brighten, and restore. And the lip gels? Well, let’s just say they’ll keep you mistletoe ready around the clock. $20. Solutions Medical Center, Solutionsmedicalcenter.com 36
BE AUT Y+WELLNESS
Ormedic Trial Kit The Ormedic Trial Kit from Image Skincare is the perfect way to try the all-organic products in the Ormedic line. With five products formulated to restore balance to the toughest skin types, the Ormedic Trial Kit works synergistically to take your complexion to new heights. $20. De La Belle Wellness & Spa, Delabelle.net
Refresh & Renew Face Mask It renews skin with the nourishing and restorative benefits of hemp oil. Infused with cannabinoid-rich hemp oil and supporting extracts like black licorice and rosemary, the face mask combats damage from pollution and restores what daily life takes away from your skin. The super-charged sheet mask is infused with 0% THC hemp oil elements and various plant extracts to promote healthy hydrated skin. The proprietary mask wraps the skin, creating a reservoir of ingredients for continuous absorption and better retention. $20. Ounce of Hope, Ounceofhope.com
Hydrafacial They give an instant glow. The four-step treatment includes cleansing, exfoliating, extracting, and hydrating the skin with serums that are infused into pores. Say goodbye to winterâ€™s dry skin. $199. Goshorn Aesthtics, Goshornaesthetics.com
Obagi Makeup Travel Bag Everyoneâ€™s favorite Obagi products in an adorable makeup/travel bag with your choice of full-size Elastiderm eye cream or eye serum! The kit also includes a travel cleanser, toner, and mini Professional-C Microdermabrasion Polish + Mask. $140. McDonald Murrmann Skin and Laser, Mmcwh360.com
BEAUT Y By Hailey Thomas
Sparkle and Shine with Hair for the Holidays
The holidays always have you hustling with never-ending to-do lists. Your hair is one “do” you don’t want to forget. “Shiny, healthy hair is a number one priority,” says Holly Woods, color specialist and co-owner of Shapow Parlor at 1995 Madison Ave. “This is a great time of year to add a couple pops of bright balayage or hand painted highlights around the face for a little sparkle. Even if you have an all-over color, just adding a couple subtle pops makes a world of difference and can really light up your face!” This season is also a perfect time for a luxury gloss and Olaplex treatment. A gloss adds shine while neutralizing unwanted color tones. Olaplex, loved by celebrities, is a revolutionary product that re-attaches broken protein bonds and repairs dry, damaged hair. The results are shiny, healthy, sexy hair just in the nick of time!
Big Sexy Hair Bling It On Glitter Hairspray
Olaplex #1 Bond Multiplier
Olaplex #2 Bond Perfector
Spray on to finished styles for hold and extreme glitter shine.
Rebuilds broken disulfide bonds and begins the process of preventing damage and repairing hair
Continues to rebuild and restore any remaining broken bonds, ensuring the strongest, shiniest, and healthiest hair possible.
To schedule an appointment with Holly Woods call 901.626.5976 or go to Styleseat.com/hollywoods
A DV E R TO R I A L
A Lucrative Career in Massage Therapy Begins with the Tennessee School of Massage: A Memphis Pioneer RAISING THE BAR: THE TENNESSEE SCHOOL OF MASSAGE DIFFERENCE When Cissie and David Pryor opened the Tennessee School of Massage (TSOM), more than thirty-one years ago, they were only imagining the level of success they’d have. What began as a joint business venture, as massage therapy students in the midst of a fairytale romance, quickly blossomed into a sustainable business deeply woven into the fabric of Memphis, TN. In fact, TSOM has become the oldest, singled- owned massage therapy program in the state of Tennessee. And what’s behind that longevity? Well, according to David Pryor, it all comes down to great training, where art meets science. “The world of massage therapy has grown significantly over the last thirty years. Although today there are quite a few good therapists in the community, it’s getting harder to find really great ones who know the material and the “Art” of massage. They know the science, the anatomy, the academics, but the art of massage was never taught. We provide our students with a hands-on program that encompasses both sides of the coin. Our students are highly sought after and are widely recognized for having that ‘special touch.’” A CAREER IN MASSAGE THERAPY OFFERS STABILITY Over the years, the massage industry has grown into a well-respected and lucrative industry. According to the United States Department of Labor, 2018 Bureau of Labor Statistics data, there were 159,800 massage therapist employed across the U.S. It is also estimated there will be a 22% employment increase over the next decade, “as more healthcare providers understand the benefits of massage, with these services becoming part of treatment plans.” With an average annual salary of $41,420, it’s clear to see why massage therapy remains a prominent career path of choice. TSOM also offers a competitive edge for its students by offering both theoretical and practical education—all under one roof. Students can gain the scientific expertise needed to be successful while experiencing hands-on clinical exposure— bringing the concept of art and science full circle. “By having our practice and school all in the same building, I think that’s what sets us apart,” said Pryor. “Other programs have a student clinic and
the students never get a real sense of their real immediate monetary value. They leave school knowing that whatever massage they have been providing has been done at a drastically reduced price and they’re not sure what to charge for their work. We arm our students with the skills to command top-dollar, helping them to launch their careers much faster.” EDUCATIONAL REQUIREMENTS, PROGRAM COMMITMENTS AND COSTS The road to a career in massage therapy begins with a solid education. In Tennessee, students must obtain a minimum of 500 hours of instruction from an approved school and pass the Federation of State Massage Therapy Board’s (FSMTB) Massage & Bodywork Licensing Examination (MBLEx). A robust program will cover massage application, pathology, kinesiology, law, ethics, body systems and anatomy and physiology. Another advantage of the massage therapy career track is that most students can complete the program in approximately a year or less. Additionally, the full cost of tuition can range between $8,000 to $14,500 (depending on the program). With the national average tuition of an undergraduate degree ringing in at just about $35,000, most students appreciate obtaining a marketable skill, at a fraction of the cost and at a fourth of the time. And leaving school with no
debt is a real bonus in these days of overwhelming student loans. LIMITLESS CAREER OPTIONS Once a student has earned the title of, Licensed Massage Therapist (LMT), they will find a number of career options at their disposal. LMTs work in chiropractic offices, day spas, on cruise lines, with professional sports teams, in hospitals and resorts. Many students have used a career in massage therapy as a platform to either start their own private practice or as a segue into physical therapy programs (which have been traditionally challenging to enter without some prior knowledge of the industry and practical experience). In short, the options are endless. READY TO TAKE THE NEXT STEP? If you’ve been interested in learning more about the industry or have a knack for giving great massages, then a career as a massage therapist may be the solution you’ve been seeking. At the Tennessee School of Massage, you’ll appreciate small class sizes and individual attention, an array of class options (with day and evening availability) and convenient payment plans. Call 901.843.2706 to learn more and discover how the principles of holistic care can create a meaningful and worthwhile profession with unsurpassed stability.
https://www.bls.gov/ooh/healthcare/massage-therapists.htm https://www.massage-exam.com/tennessee-massage.php https://www.studentdebtrelief.us/news/average-cost-of-college-2018/ The TennesseeSchool of Massage is authorized by the Tennessee Higher Education Commission (THEC). This authorization must be renewed each year and is based on an evaluation by minimum standards concerning quality of education, ethical business practices, health and safety, and fiscal responsibility. The TennesseeSchool of Massage is approved by The Tennessee Department of Veterans Affairs to provide veteran training. The TennesseeSchool of Massage is approved by the Tennessee Department of Vocational Rehabilitation to provide vocational rehabilitation training.
Interview by Hailey Thomas Photo by JoLaura Bell
Kathy Kramer, Ultrarunner 65, Co-owner of Car Wash Services, Inc., Volunteer for Girls On The Run (coaching spring 2020)
I started running at age 51 when I had developed Osteopenia. I heard that running helps keep bones strong so it made sense to learn. My first race was with the Women Run Memphis program with MRTC, the graduation 5K. It gave me a glimpse of what was to become my passion. In April, I ran the Frisco 50K and ran the KATY Trail 50/50 in August—both age-group wins. I just completed 82 miles of the Tunnel Hill 100, my second attempt at 100 miles. Last year was my first try which ended at 87 miles. Once again, I was awarded the belt buckle for the 50-mile race. I run happiest up to 50 miles. This was my fifth official 50-mile finish. The Lean Horse 50 in South Dakota is by far my favorite race. The Black Hills, the prairie dogs that pop up and disappear, the beautiful Mickelson Trail, Crazy Horse, and Mount Rushmore… Plus we went glamping at Under Canvas! The entire trip was wonderful.
“I run happiest up to 50 miles.” I love trail running especially on dirt. Sylamore 50K is one of the most scenic and challenging races I’ve experienced. I love the endorphin high that comes with running, the opportunity to get outdoors and enjoy nature, and the terrific friends I’ve made over the miles and years. I don’t run with music because I love to hear nature, hear others along the way, and my own footsteps and breath. For me to be out in nature is spiritual and lowers the busyness of life down to a happy hum. Besides my dad, my husband greatly inspires me. He has transformed himself from being unfit into a very fit athlete that has successfully completed two Half IRONMANs! My favorite thing after a really long run is a healthy Huey burger with extra pickles, onion rings, and a root beer! My spirit animal would be the hummingbird because it symbolizes enjoyment of life, playfulness, and resilience. 40
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Interview by Hailey Thomas Photo by Tindall Stephens
Jeff Cox, Runner & Cyclist 52, Chief of Police at Bartlett Police Department, Fitness Instructor at the Bartlett Recreation Center
My first half marathon was the St. Jude Half in 2008 and I have run it every year since. This will be my 11th time. I have run about 20 half marathons. I’ve biked the MS 150 for 10 years. I am a boring runner. I don’t keep up with PRs. I just run for fun. Every year, after I run the 13.1 miles at St. Jude, I go immediately to work the Bartlett Christmas Parade. It’s quite an adventure. I competed in the Dragon Fly Sprint Triathlon at Sardis Lake, MS in August. I’ve done three triathlons. They’re fun, but I don’t like an open water swim. It’s not like swimming in a pool. I’m running The Great American River Run Half, my first during Memphis in May. The folks who run the Memphis in May events are top-notch. I train with the Bartlett Soul Mates. I like the accountability, connection, and camaraderie of running with a group. When I was in the police academy, there was a poster in the weight room that stated, “Your competition works out, do you?” Train for life. It’s practical movements for living everyday life that help you age gracefully.
“I like the accountability, connection, and camaraderie of running with a group.” I can’t explain it, but my favorite thing to drink after a long run is a Coke. I love hot wings. Crumpy’s is awesome. The whole Bartlett Police department ate there. It hurt our feelings when it moved. My favorite destination is Florida. I love relaxing on the beach, and the golf courses are great. Sharks are my spirit animal. They are powerful, and inward strength gets you through life. Those who wait upon the Lord will mount wings of eagles they shall run and not be weary and they shall walk and not faint. —Isaiah 40:31
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FOOD+WINE Recipe & Photos by Andrea LeTard
a Healthy Holiday Sides a Holidays are a season where calories don’t count, but it never hurts to have a few healthier dishes at the table. With this toasty brown butter cauliflower mash, potatoes won’t even be missed.
Brown Butter & Crispy Sage
Cauliflower Mash Recipe: q 1 /2 stick butter q 1 Tbsp chopped sage + 7 whole leaves q 1 head cauliflower florets q 1 garlic clove - chopped q 4 oz fat-free cream cheese q 1 tsp kosher salt, plus more to taste q 1 /2 tsp freshly cracked black pepper
Prep the Butter: Heat butter in a sauté pan over medium heat and leave it be. Let it melt, and when it starts to brown around the edges, add the chopped and whole leaf sage. As soon as the sage leaves are crispy (about 30 seconds), remove them with a slotted spoon to a folded paper towel. As soon as the butter is brown and nutty, turn off the heat. Be careful not to let it burn. This butter can be used immediately or stored in the refrigerator for several weeks.
Make the Mash:
Raeburn Pinot Noir 2017 From the Russian River Valley, Raeburn Pinot Noir is rich and robust with notes of vanilla, baking spices, and Bing cherries. Bright crimson in color, it has a texture that is mellow and smooth, Raeburn blends seamlessly with all your holiday seasonal fare. $23.99
Cook the cauliflower in a steam basket on your stovetop until very soft. Transfer to a higher speed blender with the garlic, cream cheese, salt, pepper, and 3/4 of the sage butter. Blend until completely smooth. Taste and add more salt if needed. When ready to serve, transfer to a bowl and top with the remaining brown butter and whole sage leaves.
See Oenophile Mary Catherine Reginelli at Pyramid Wines & Spirits. Pyramidwines.com, 901.578.2773.
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.
Creamed Corn Using maple instead of sugar and lower fat ingredients make this Christmas favorite a little healthier. The best part is that it tastes as good as the full-fat version and only takes about 5 minutes to make!
Recipe: q 2 Tbsp reduced fat Irish butter - softened q 1 lb bag frozen roasted corn - thawed (check out Trader Joes) q 2 Tbsp maple syrup q 1 /2 cup light cream, plus more for thinning q 1 /2 tsp kosher salt - to taste q 1 /2 tsp freshly ground black pepper q 1 Tbsp flour q 1 /4 c Parmesan cheese q P arsley - optional
In a large sauté pan, heat 1 Tbsp of the butter over medium low heat. Add the thawed corn, maple syrup, cream, salt, and pepper and stir together. Bring to a slight boil for one minute, then lower the heat. In a small bowl, mix together the remaining tablespoon of butter with the flour until it becomes a thick paste, then and add to the corn. Cook for about 2 minutes until thick. If it gets too thick, add a little more light cream until desired consistency. Transfer to a bowl. Top with Parmesan and parsley.
Sweet & Spicy
There’s nothing more suitable than squash to serve with your turkey and ham for the big day. It’s the perfect side dish without being exactly traditional. Plus, it’s healthy and you’d never know it!
Prepare the Squash:
q 1 large butternut squash
Heat oven to 450F. Peel the butternut squash. Cut off the rough ends, then cut in half lengthwise and scoop out the seeds with a spoon. Cut each half into two shorter halves then cut into 1-inch sticks and moons. Cut the ends off the acorn squash then cut in half lengthwise and scoop the seeds out with a spoon. Slice into 1-inch moons. Keep the skin on these!
q 2 medium acorn squash q O live oil q K osher salt q P epper q 3 Tbsp maple syrup q 1 tsp cinnamon q P inch red pepper flake, to taste
Prepare the Seasoning Place all the squash on a large sheet pan lined with foil. Drizzle olive oil evenly over the squash, then sprinkle with plenty of salt and pepper. Drizzle the maple syrup and sprinkle the cinnamon and red pepper flake. Toss together with your hands until all squash is coated in the oil and spices. Roast in the oven for 15 to 20 minutes or until the squash is slightly soft and caramelized.
FOOD+NUTRITION By Hailey Thomas
Not Your Grandma’s Eggnog Fall and winter bring unique flavors to the cocktail scene like squash, nutmeg, and cinnamon. Gray Canary’s Eggnog Punch is made with cream, cognac, and the effervescence of Topo Chico. With a blend of spices and vegetal qualities from butternut squash to pumpkin seeds, this punch is all festive! Ring in the holidays with a punch bowl (or two) with family and friends.
Eggnog Punch crafted by Catherine & Mary’s bartender, Tony Nguyen
Ingredients q 1 5 oz cognac q 1 ½ cups butternut squash syrup q 1 ½ cups heavy whipping cream q 2 4 oz Topo Chico q G arnish: ground pumpkin seeds, cinnamon, nutmeg, and star anise 1. Stir or blend all ingredients together and top with Topo Chico. 2. Garnish with ground pumpkin seeds, cinnamon, and nutmeg. 3. Drop in the star anise. Add ice to your glass and enjoy.
Butternut Squash Syrup • P repare 2 butternut squash by peeling and removing the seeds. Give them a rough chop. • H eat 3 quarts water with 3 cinnamon sticks, 2 star anise, nutmeg, clove, and allspice. Reduce it by 1/3. • A dd in squash and 2 quarts of sugar. • L et simmer for 30 minutes until squash is soft. • L et it sit for 30 more minutes. • S train out the squash and spices. Squeeze the squash through a strainer to get out the remaining liquid.
Eggnog Punch at Gray Canary
Gray Canary 301 S Front St. • 901.249.2932 Thegraycanary.com
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It’s hard to be happy – or active – when you hurt.Well-Being Our orthopedic the skill Your is specialists Our Top have Priority. and experience to get you moving pain-free in Our experienced physicians specialize no time. We also offer a full range of orthopedic inprocedures Orthopedics, Physical Therapy & for knees, hips, shoulders and ankles.
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FOOD+NUTRITION By Kate Lyman
3 Tips for Better New Year’s Goals The new year isn’t the only time to set goals, but it is a great opportunity to reset with new plans for how you will improve your health the coming year. Taking time to set intentional goals is often the difference between giving up on your plans a month later and actually achieving the goals you have set for yourself.
SET GOALS NOT RESOLUTIONS Most people start the year by setting a few New Year’s resolutions. A majority of those resolutions are geared towards health and wellness, but it is estimated that only about 10% of individuals succeed in sticking to those resolutions throughout the year. Such a low success rate means that most resolutions you make are setting you up for failure from the get-go. Rather than making resolutions to keep, you should set yourself up for success by creating solid goals you can actually achieve. This happens by turning vague resolutions into measurable goals.
“I want to lose weight”
“I want to eat healthier”
“I want to get in shape”
I want to:
I want to:
I want to:
decrease my body fat percentage by 5%
eat a vegetable with every meal
exercise at least 3 days each week
stay within +/100 calories of my daily goal
run a half marathon by June 1
or fit into size 6 jeans by March 1, 2020
or only eat out once a week
or squat 200 pounds by the end of the year
LET GO OF PERPETUAL GOALS
Perpetual goals are those that come to mind when you think of typical health-related desires: get a six-pack, lose 10 pounds, lift heavier, or run faster. These goals are great if achieving them will leave you feeling fulfilled, but you often reach a perpetual goal only to realize the finish line just keeps moving. Rather than taking time to reflect on your success, you feel unsatisfied and want more: to look even leaner, lose another 5 pounds, or run even faster.
Different goals require different levels of adherence necessary in order to achieve them. While everyone wants to be leaner and stronger and faster, you may not always be willing or able to do what it takes to get there. Expecting yourselves to be completely adherent all of the time is unrealistic and only sets you up for failure and frustration.
Great goals are not about doing more, but doing what will leave you feeling accomplished. If you don’t feel fulfilled by reaching your goal (or enjoy the process of getting there), then what’s the point?
There is a spectrum of commitment required for different goals, so make sure you are able to give the attention required to the specific goals you make. There is nothing wrong with setting lofty goals; just be sure you are willing to put in the work before committing to them.
Your goals should be specific and structured so you are setting yourself up for success from the beginning. Rather than vague ideas that are hard to stick to, creating realistic goals will lead to permanent long-term resolutions so you can end this year feeling fulfilled rather than frustrated.
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.
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Delivering Excellence to Women of All Ages for Over 30 Years Penn Joe, MD | James Wilson III, MD | Mary Andrea Giddens, MD | Crista Crisler, MD Gus Aric Giddens, MD | Elizabeth Mann, MD | John Albritton, MD | Fazal Manejwala, MD Lea Mary Bannister, MD | Elaine Thompson, MD | Alok Kumar, MD | Claudia Moise, MD Jason Mullenix, MD | Helena G. Shannon, MD | Elizabeth McAdory, MD | Jason Williams, MD Daniel Lee, MD | Edward H. Lazar, MD | Heather W. Wherry, MD | Alicia W. Wright, MD Lynn Kirkland, DNSc, WHNP | Linda Childers, FNP | Kelly Pfrommer, FNP | Jennifer Dewey, FNP Leslie Norman, WHNP | Kristen Duncan, WHNP
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FOOD+NUTRITION By Caroline Pruente, MS, RDN, LDN
Holiday Nutrition: Fact vs. Fiction Would you believe that the average American gains 7–10 pounds between Thanksgiving to New Year’s Eve...is a lie? The multi-billion dollar diet industry is notorious for stretching the truth or promoting outright false information with the primary goal of making a profit. Bombarded with good marketing promoting bad information, we often internalize beliefs that lead us to cycle between under- and over-eating, practice unsustainable and unhelpful behaviors, and feel anxious and guilty about eating. This holiday season, use this guide to help separate fact from fiction when it comes to nutrition and health so you can fully enjoy the food, family, friends, and festivities.
Pumpkin pie, honey ham, and casseroles should be limited to holiday meals only.
Eat this, not that.
Replacing a food that we enjoy and crave with a less desirable version is restriction. Savor the real thing! Survey the food spread at a next holiday party before plating up. Assess hunger and cravings, and then we can serve ourselves accordingly. Experiment with the right balance of satisfying wants and meeting the body’s needs.
There’s no need to limit foods to a certain day. The more access to and permission with food we give ourselves, the more we feel in charge of our eating versus out of control with “holiday food.” Giving ourselves permission to eat all foods at any time of year removes the power from the food.
Holidays = cheat days
Save up calories for the big feast!
Cheating on a diet means it’s time to break up! Regularly eating a variety of foods ensures sustenance and satisfaction.
Skipping meals leads to overeating. In 2019, it’s easy to forget that our bodies are still programmed for survival. To our caveman brains, a skipped meal is a sign of famine. Next time food is around, our primal survival skills kick in and we begin to feast...and then over-feast. Instead, we can nourish our bodies with adequate and consistent energy throughout the day, especially on holidays.
Fiction: Avoid the appetizer table and snack bowls.
Fact: Warm appetizers and salty snacks have a place in our diet, just like every other food. If snacks are calling us, make a small plate, be merry, and mingle. No need to avoid the pre-meal goodies!
Practicing “Presents” This Holiday Season: 1. C heck in with hunger and fullness cues before and after each meal. Tune in, listen, and respond in a nourishing way that tastes and feels good. 2. S et intentions for meals. Establishing a plan or a goal for each meal guides food choices and amount eaten, and it encourages presence with loved ones during a special meal. 3. D itch rigid rules and food guilt. Our thoughts around food evolve into feelings about food. Strict food rules ultimately lead to food guilt, so throw out strict food rules to end all food guilt. (Perhaps a New Year’s Resolution!)
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.
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DECEMBER EVENTS St. Jude Memphis Marathon Weekend
December 7, 2019 / 7 a.m. / Downtown Memphis If you are not running, here are the best places to cheer on the St. Jude Memphis Marathon runners!
River Garden Cheer Station:
5K/10K — 7 a.m. Start (Wheelchair start 6:55 a.m.)
10K/Half/Full — 6:45 – 10:45 a.m.
Location: B.B. King Blvd. near Madison Ave. (outside AutoZone Park) Half/Full — 8 a.m. Start (Wheelchair start 7:55 a.m.) Location: B.B. King Blvd. at Lt. Lee Ave. (in front of the FedEx Forum)
Location: Riverside Dr. at Court Ave. Note: At the River Garden at Mississippi River Park, this family-friendly cheer station features hot beverages, St. Jude cheer items and poster-making. Create a fun poster with the kids to cheer on all the runners!
Trinity Lutheran Church Cheer Station:
5K/10K/Half/Full — 6:45 – 10:15 a.m.
Location: 4th Street, from Beale St. to Union Ave.
Location: B.B. King Blvd. at Washington Ave. Note: All participants will come by this location. Available for spectators: St. Jude cheer items, plus coffee, hot chocolate, water and snacks.
10K/Half/Full — 9 a.m. – 3 p.m.
Note: Show your support and voice your encouragement to all runners and help them finish strong in their final stretch.
For races details go to racesonline.com
1/4/20 Hill and Dale 8 Miler Shelby Forest 1/12/20 MRTC Winter Off Road Series: 3k Overton Park, 2pm 1/18/20 Run the 901 Race Series Memphis, TN 1/18/20 Wolf River 5k Memphis, TN 1/26/20 MRTC Winter Off Road Series: 5k W.C. Johnson Park, 2pm
Race Directors, Reach Runners! Call Hailey at 901.335.6005 to Reserve Your Race Ad today! REGISTER TODAY FOR THE 2020 RUN THE 901 RACE SERIES!
JANUARY 20, 2020
FEBRUARY 16, 2020 52
FEBRUARY 1, 2020
MARCH 8, 2020
ACTIVE HEALTH CHIROPRACTIC We offer a full spectrum of treatments and therapies to address most aches and pains associated with an active lifestyle • Manual Medicine such as Chiropractic, Active Release Technique (ART), Deep Tissue Laser Therapy, Fascial Distortion and many other techniques • Solutions for Myofascial Pain, Tendonitis, Bursitis, Plantar Fasciitis, arthritis, carpal tunnel syndrome, epicondylitis, sprains/strains, trigger points and other musculoskeletal problems • Dr. Jeremy Jessop has over a decade of experience dealing with sports injuries, is master certified in ART, and is an Ironman himself
Stars Give Hope- Starry Night in Memphis Churc h He a lth Chris tm a s C ard 2019 Jill Steenhuis Artist
Church Health’s annual Christmas card program is one way you can help provide health care to the underserved while honoring those you love. To order, visit ChurchHealth.org/ChristmasCards or call 901-701-2000. Please order by December 6, 2019 to ensure your cards arrive before Christmas Day.
7844 Farmington blvd Germantown • 901.340.1837
Honor your loved ones and friends this year.
Dr. Jeremy Jessop DC
ChristmasCards@ChurchHealth.org | 901.701.2000
Memphis Health Fitness Christmas Card 2019.indd 1
10/4/2019 11:01:21 AM
“As there is a science and technology to create external well-being, there is a whole dimension of science and technology for inner well-being” – Sadhguru
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“Where Dogs Learn to Play and Play to Learn” 53
SHELBY FARMS PARK BUFFALO 15K/5K Benefiting Shelby Farms Park
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SUGAR RUN 5K Benefiting Juvenile Diabetes Research Foundation
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8. RaeLyn Rushing
3. Jennifer Jurado
9. Carroll Meek and Ana Meek
4. Robert Lyles and Virginia Onetto
10. L aura Meanwell and Casey Flannery
5. Terrance Plummer and Hugh Bowen
11. Rebecca Kernan
6. Pam Rayford and Willie Jefferys 56
Photos taken by: JEN RUSSELL firstname.lastname@example.org lifeiscreative.weebly.com
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Located in the Lobby of The Peabody Hotel · Complimentary Parking in the Peabody Hotel Garage ·
To place an order, call 901.529.9070 or order online at LanskyBros.com