Memphis Health+Fitness Magazine December 2022

Amy Goode | Publisher

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

Angelique Nihen | Editor

Angelique is an editor, writer, graphic designer, and advertising/marketing professional. A long-time SAG-AFTRA member, she also works and performs professionally as an actress, singer, and dancer. A Temple University graduate, she enjoys swimming, biking, painting, sewing, reading, and traveling.

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Tindall Stephens | Photographer

Tindall has been shooting for over 20 years, specializing in weddings and portraiture. She is a super busy mom of three teenagers,wife of a Memphis firefighter/Paramedic, and entertainer of two boston terriers …among running a full time photography business. Tindallfarmerphotography.com

Sam Sikes | Photographer

Sam is a professional photographer in the greater Memphis area. He and his team specialize in wedding photography and videography, along with portraiture. You can find his website at samsikesphotography.com. When Sam is not working you will either find him in the gym or playing spikeball at Shelby Farms!

Zoe Harrison | Contributing Writer

Zoe is a biomedical engineer with a focus in medical writing, and has authored a number of publications in scientific journals. She is a native Memphian and is a passionate runner, yogi, and weightlifter. In her free time, she enjoys cooking and playing with her golden doodle, Sully.

Lucy Modzelewski | Contributing Writer

Lucy is a branding and marketing professional and native Memphian. An avid runner, she enjoys running on the Green Line with her husband and participating in races throughout the year.

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Shlomit Ovadia | Contributing Writer

Shlomit Ovadia is a Content Strategist for a Colorado-based nonprofit, where she currently lives and enjoys all the outdoors lifestyle has to offer. In addition to her freelance work in writing and editing, Shlomit’s poetry and creative pieces have been published in various literary journals including Grande Dame Literary and Sad Girls Club Literary Blog.

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Kelsey Lawrence | Contributing Writer

Jeremy Crooks | Digital Designer

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

Memphis Obstetrics and Gynecological Association, P.C.

WOLFCHASE

8110 N. Brother Blvd. Bartlett, TN 38133 901-373-9221 901-202-5994 - fax

GERMANTOWN

7705 Poplar, Bldg. B #210 Germantown, TN 38138 901-755-8696 901-755-7232 - fax

6215 Humphreys Blvd., #401 Memphis, TN 38120 901-767-8442 901-684-6260 - fax

DESOTO

7900 Airways, Bldg. C #2 Southaven, MS 38671 662-349-5554 662-349-5570 - fax

Natalie Sneed completed her first marathon at the Chicago Marathon –crushing her time goal despite being in her first trimester of pregnancy!

(From left) Zach Scott, Cooper Turner, Gideon Scoggin, Cole Giovannetti, and DJ McCabe competed in the World’s Toughest Mudder, placing second with 90 miles.

Rebekah Askins (center) placed first amongst all female participants at the Grit n Grind Gravel Grinder.

YogaSix Coming to Downtown Memphis Early 2023

YogaSix, a contemporary boutique yoga and fitness studio, is opening its doors in Downtown Memphis at the corner of South Main St. and Talbot in early 2023. YogaSix offers a diverse yoga and fitness program, modernizing the ancient practice to combine breath and movement with a community feel, inviting everyone to achieve their mind and body goals.

At its core, YogaSix believes everyone deserves the mind-body experience of yoga. The “Six” in YogaSix refers to the studio’s six core class formats – Y6 101, Y6 Restore, Y6 Slow Flow, Y6 Hot, Y6 Power, and Y6 Sculpt & Flow. Each class offered at YogaSix has a specific focus and produces physical and mental benefits. This modality provides a welcoming environment for beginners who are new to yoga or exercise and offers options for even the most advanced yoga practitioners.

“We could not be more excited to invite the Memphis Community into this space. Between our variety of class formats and offerings and our retail program that includes popular brands such as lululemon athletica and Alo Yoga, YogaSix promises an elevated wellness experience supported by knowledgeable and compassionate instructors,” says General Manager, Mary Kate Schuster.

Tom Intrator of 18 Main, an investment group focused on developing thriving communities and cultivating sustainable growth, seized the opportunity to build on the potential of Downtown through his investment in the franchise YogaSix and its parent company Xponential Fitness. You can learn more about YogaSix Downtown Memphis at YogaSix.com/memphis.

With more than 150+ studios open and more than 550+ licensed locations across the globe, YogaSix is the largest franchised yoga brand worldwide. Ranked in Entrepreneur Magazine’s Fastest-Growing Franchises and Top New Franchises, YogaSix is offering a fresh perspective and new approach to eliminate exclusivity through a modern practice that is inclusive, accessible, and empowering.

Live the Luxury Wellness Lifestyle

A vibrant, walkable and bustling neighborhood with a variety of options for living, working, shopping, and entertainment create a highly desired experience. The Lake District is part carefully curated retail experience…part bold new live-work concept… part planned residential community… sitting on 160 acres and built around a beautiful 10-acre lake. It’s a development designed for the future, and happening today.

By Lucy Modzelewski

Give901 Launches Sports Campaign to Support Middle and High School Athletics

players, and interactions with teammates and opponents teach skills transferable to every profession.”

She’s excited about the three schools that Give901 is asking Memphians to support with Mission: School Sports, noting they have great coaches and big plans.

“They need your help so that every student who wants to play has access to school sports,” Kristen says. “These schools serve young people from some of the poorest zip codes in the country and are coaching them to play golf, swim, and be state champion basketball players.”

Local sports stars such as Elliot Perry, retired NBA player, and current Memphis Tigers basketball players Alex Lomax and Malcolm Dandridge are helping spread the good news of this campaign. In addition, Give901 is hosting "fitness fundraisers" with several local fitness studios like Hot Yoga Plus, Mind/Body HAUS, and Elite Fitness Health & Wellness Facility.

Out of all the students living in Memphis, 40% live in poverty and lack academic and athletic opportunities. Give901 wants to change that.

Mission: School Sports is a fundraising campaign led by Give901, aimed at raising money to support the athletic programs at three schools in Memphis: Grizzlies Prep, Collegiate School of Memphis, and Soulsville Charter School. These schools have proven to help kids succeed academically, but they also need support when it comes to athletics.

Give901 believes all students should have access to the many benefits of school sports, regardless of zip code. School sports have a lasting impact on students, teaching them to collaborate, compete, and lead. Research has proven that participation in school sports leads to higher graduation rates, better test

performance, higher grades, a higher likelihood for college enrollment, and overall positive health.

Unfortunately, the high cost of quality sports programs can limit their availability in low-income communities, and the schools are often underfunded. Fees, equipment, and travel costs leave many kids on the sidelines. Give901 is determined to make a difference.

Kristen Davis, Strategic Partnerships Director at Give901, is passionate about helping the future leaders of Memphis develop the skills they need to win.

“School sports teach young people so much more than how to play a game,” Kristen explains. “I was fortunate to learn teamwork, leadership, problem-solving, determination, and much more from school sports. Coaches act as mentors to their

Are you looking to get involved with Mission: School Sports? Follow along with @Give901 on Instagram to stay up to date on all fitness fundraisers. You can also scan the QR code below or visit tinyurl.com/ dreamteamfan to donate today.

A gift of $50, $100, $250, or $500 to Mission: School Sports can help students join their own dream teams–their school teams.

Rice Law

For three generations, the Rices have handled divorce and family law matters in Memphis and across Tennessee. Their co-authored book, “The Complete Guide to Divorce Practice,” published by the American Bar Association, is recognized across the country as the national standard. After rigorous examination, contested case reviews, and recommendations from judges and fellow attorneys, both of the Rices are Board Certified in Family Law by the National Board of Trial Advocacy.

The Rices bring over 75 years of experience combined with up-to-date technology, including 128 bit encryption of client information and communication. Rice Law handles your family law matter with depth of experience including a team of nationally recognized attorneys and Advanced Certified Paralegals. Rice Law’s Tennessee Supreme Court Rule 31 listed mediators provide valuable insight into resolving your matter quickly.

Whether you find yourself dealing with divorce, mediation, custody, child support, domestic violence or any other matter involving family law,

For more information on divorce, visit aboutdivorce.com or scan below.

To talk to a lawyer about divorce, call 901-526-6701.

By Kelly Josephsen

With the New Year approaching, being proactive about your health is likely a top priority. If that includes managing a cancer risk related to a strong family history, it might be time to ask your provider if you could benefit from genetic counseling.

Dorothy Parish, PA-C, and Nicole Poston, MSN, APRN, FNP, RNFA, provide the service in the genetics clinic at Regional One Health Cancer Care.

“In many ways, genetics is the future of medicine,” Parish said. “The goal of genetic testing is to identify cancer as early as possible…and in some cases, prevent it altogether.”

Parish sees patients who have been diagnosed with cancer and those who have not.

Patients with a cancer diagnosis are referred by their oncologist. “Their physician wants to learn more about why they have cancer,” Parish explained. “They

suspect the patient has an inherited genetic mutation predisposing them to cancer.”

Those without a cancer diagnosis come through primary care referrals: “Enough family members have had cancer that testing is warranted under the established guidelines,” Parish said.

At a genetic counseling visit, Parish delves deep into family history. “We construct a pedigree together, a family tree for cancer. First, patients identify who in their family has had cancer and the age of diagnosis. Then, we look at patterns from each side of the family to determine which tests are most appropriate to order.”

The test is typically a simple blood draw, although it also can be done using saliva. The sample goes to a lab to be tested for genetic mutations that could predispose the patient to cancer.

Parish said many cancers can have a genetic component, and scientists

regularly discover new gene mutations to test for.

“People are most familiar with the BRCA1 and BRCA2 gene mutations and their association with increased breast cancer risk, but there are many other genes associated with cancer risk,” she said, including genes related to colon, kidney, stomach, uterine cancer, etc.

Furthermore, she said, “Often, if a gene mutation puts you at risk for one type of cancer, it puts you at risk for multiple types of cancer. BRCA1 and BRCA2 variants aren’t just linked to increased breast cancer risk, but also to ovarian, pancreatic, and prostate cancer.”

For patients and doctors, that knowledge is powerful.

“If they have a genetic mutation, we discuss the implications,” Parish said. “We may offer different medications than we would for patients without the mutation or discuss risk-reducing surgeries. Sometimes the patient requires increased surveillance – we order scans more frequently to follow them more closely and look for cancer.”

Parish also offers “cascade testing,” where family members of a patient with a genetic mutation are tested to see if they are at higher risk of cancer and in need of treatment or surveillance.

“Genetic testing has had a big impact on outcomes,” Parish said. “The hardest thing is telling a patient they have cancer that is already very advanced. Survival is better when you identify cancer very early or prevent it in the first place – and that’s what genetic testing helps us do.”

For more, contact Regional One Health Cancer Care at 901.515.HOPE (4673).

If you have a strong family history of cancer, genetic testing might help manage your risk

By Shlomit Ovadia

Going Beyond Self: A New Approach to Treating Depression

Ketamine functions by temporarily disrupting the brain’s Default Mode Network, a pattern of activity that enfolds and encases our personalities.

These traits begin forming in the womb, programmed by genetics and environment at an early age to create a fixed, internal self-perception that interacts with the external world.

“When this gets shut down, we can perceive more options by dissociating from normal patterned thinking.”

Ketamine’s high effectiveness is due to its natural composition and available receptors intrinsic to the brain.

Every brain is different, and that’s why NeuroSource in Cordova offers various options for helping patients with depression.

The latest modality to join their repertoire is Ketamine, an FDA-approved anesthetic that induces deep relaxation and transformative, visual phenomena-rich experiences.

Commonly referred to as the “miracle drug,” Ketamine is an entheogen that helps people dissociate from the ego to move beyond self-defeating thoughts and develop new thought patterns linked to feeling a connection with the universe.

“The goal is to habituate unitive experience. When you feel more united and whole, you are more connected to the emotions of love, joy, and peace.”

The experience begins with a free consultation with Epigenetics Coach and Neurofeedback Provider, Lee Ann Foster, MS. After the consultation, if you decide Ketamine is right for you, an assessment including 3D brain mapping, psychological

screening, and an in-depth discussion about your intentions, goals, and medical history is conducted.

“Many factors can cause depression,” explains Neuropsychologist Dr. Dale S. Foster, Ph.D. “We can look specifically at your epigenetics to see what is causing yours.”

External seasonal factors such as sunlight deficiency, physical stagnancy, diet, and metabolism, for instance, can be addressed through other modalities such as brain training, physical exercise, or even medication.

However, those struggling to move past traumatic developmental experiences may benefit from Ketamine. “Trauma breaks us down, and the unitive experience induced through Ketamine can help put us back together.”

The plan typically includes a series of 90-minute sessions spaced within a relatively short time frame to prevent relapsing.

Patients can undergo sessions with Neurofeedback and receive real-time brain scan displays.

A lot of the work with this treatment comes through integration. Sessions end with talk therapy to guide patients through assimilating the trance-like experience into their conscious, waking lives.

One of the most important habits Dr. Dale recommends for winter is maintaining social activity, explaining how we tend to isolate ourselves more during the colder months.

“That is one less source of joy and fun we need to experience daily. If we start to have a deficit, it builds up. So we need to move not just the body— but emotions— every day. By allowing ourselves to feel love and peace in this capacity, we are habituating unitive experience.”

To learn more about Ketamine or to schedule your free telephone consultation, call 901.624.0100, or visit them at Neurosource.net.

“We’ve seen a clear indication towards optimizing the brain based on EEG evaluation.”

By Neil Bomar MD

How Your Gut Can Affect Your Mental Health

Recent advances in neuroscience have ushered in an era of exciting new interventions and novel treatments for age-old mental health disorders. Repurposing the anesthetic ketamine as a rapid and effective treatment for severe depression has garnered muchdeserved attention from the press. New FDA-approved medications with novel mechanisms of action are coming onto the market at a pace previously unimagined. But what if one of the most important producers of crucial brain neurotransmitters existed quietly inside you, residing behind your belly button, neglected and forgotten? Let’s discuss gut microbiome and its importance to your overall mental health.

Although we may view bacteria, fungi, and viruses negatively, you have trillions of these lining your intestines, known as the gut microbiome. Actually, in a way, you are more bacteria-like than human because there are more bacteria in your body than there are human cells. The next time you’re in a grocery store, pick up a quart of milk and notice the heft. The totality of bugs in your gut weighs similarly, about 2.2 pounds.

We now know bidirectional communication exists between the gut and the brain; this is referred to as the gut-brain axis. The common and debilitating disorders of schizophrenia, autism, anxiety, and depression have been linked to the gut microbiome's makeup. Importantly, more neurotransmitter is synthesized in the gut than in the brain. So isn’t it important to pay close attention to what we feed our gut?

Prebiotics are foodstuffs that provide nourishment for the good bugs (bacteria, etc.) in the gut. Garlic, onions, leeks, and asparagus are good nutritional sources of prebiotics.

Probiotics provide a direct source of healthy bugs to the gut. Fermented foods such as kimchi, yogurt, and sauerkraut are effective probiotics.

Psychobiotics are particular probiotic strains that have been researched and shown (or suggested) to confer a mental health benefit to the consumer.

Science-focused companies such as Dupont are researching and trademarking certain psychobiotic strains such as Lacticaseibacillus paracasei Lpc-37®, which showed improvements in psychological and physiological markers of stress and anxiety in healthy adults supplementing their diet with this strain.

A 2019 study in a prestigious gastroenterology journal looked at one probiotic strain, Bifidobacterium longum 1714™, and found its use was associated with enhanced vitality and reduced mental fatigue. This patented probiotic strain even claims to help with an issue as psychologically nuanced as social ostracism.

Perform a quick Google search, and you will find numerous articles on psychobiotics in mainstream magazines and websites. It appears as if the field of gut-brain research is alive and booming.

How, then, shall we live? This refrain sounds familiar, but eating a diverse diet high in fiber and low in processed foods is a start. Slowly add in higher fiber-rich foods such as beans and legumes. Eat fermented foods when you are able. (Yogurt and kombucha are readily available in most grocery refrigerated aisles). When eating a whole food, plantbased diet proves difficult, consider supplementing with some prepackaged pre- and pro-biotics.

We water and feed our house plants and put gas in our cars with nary an afterthought. It is time to start treating our gut as well and as intentionally as we treat our plants and cars. Your gut, brain, and overall mental functioning might just thank you!

Dr. Bomar has been practicing psychiatry for more than 15 years, providing mental health services to a wide array of adults, including seniors and people struggling with addiction. Before completing his psychiatric residency, he was an occupational and preventive medicine specialist. A graduate of Vanderbilt University and the University of Tennessee’s medical school, Dr. Bomar is married with two sons. He and his family enjoy being active outdoors.

Prebiotics, Probiotics, and “Psychobiotics”

By Heather Jordan, M.S., CSCS, CHWC, CECP, Psych-K Facilitator

Have Your Wellness Cake… and Eat It, Too!

As a holistic life and wellness coach, I help people shift their behaviors to positively impact their overall well-being. We often need to dig a little to uncover the emotion behind the behavior. Linking positive emotions to positive behaviors is how we create sustainable lifelong wellness. Here are some tips to make leading a healthy lifestyle easier and more enjoyable!

AVOID BLACK & WHITE THINKING

My clients constantly hear me remind them to “live in the gray.” Lifelong wellness will never be perfect. Inevitably, our best-laid wellness plans will hit some bumps in the road. It’s “all or nothing,” “perfect or failure” thinking that makes a long-term healthy lifestyle unachievable. Think of lifelong wellness as doing the best you can each week. Some weeks will be stellar, and some may be a disaster. Roll with it. Don’t set yourself up for failure by striving for perfection. Live in the gray.

FIND A PHYSICAL ACTIVITY THAT YOU LOVE

When you love doing something, you keep doing it! This goes for exercise, too. Take the time to find what you ENJOY. Try it all, and don’t stop searching until you find your thing. I don’t care if it’s unicycle riding! If you love it, you’ll look forward to doing it and will stick with it.

ENJOY PARTY FOODS… AT PARTIES

Treat your willpower as you would a three-year-old child. The more you say, “Don’t open that cookie jar!” we all know how that scenario ends. So instead of obsessing about NOT eating something, when, for example, you see cupcakes in the breakroom, try telling yourself, “I’ll have a cupcake at the next office birthday celebration.” This reprograms your thinking so you can enjoy the cupcake on your co-worker’s birthday and stops the “off-limits” food obsession.

GET BACK ON THE HORSE

Let’s take a minute to think about how silly it is when we “mess up” (maybe we ate more pizza than we wanted to or skipped a planned workout) and throw our hands up and say, “Forget it! I can’t do this!” Can we cut the dramatics, please? Getting back on track is your next meal or workout away. As I said, lifelong wellness will never be perfect. Live your life, and when you fall off the horse, get right back on like nothing ever happened. That “mess up” will make no difference in terms of lifelong wellness, but quitting sure will!

IS THIS SUSTAINABLE?

There are so many diet and exercise crazes out there that it boggles the mind. Some are fine, and others are utterly ridiculous. Before you start any diet or exercise routine, ask yourself, “Can I do this for the long term?” If the answer is anything but YES, please do yourself a favor and look for a better option. The reason lifelong wellness seems unattainable is that we make plans that aren’t sustainable.

GET HELP

If you find yourself stuck in a vicious cycle or feel like you’ve “tried everything,” get a qualified wellness coach to help. You’ll save time, frustration, money, and your sanity.

Heatherjordanwellness.com

By Margaret Larson-Hinrichs

Do Muscles Hold Memory?

Society has taught us that we are weak if we hurt or cry. We are conditioned not to feel our emotions, and we sometimes disconnect from our bodies as a protective mechanism to handle the pain. As an occupational therapist, I challenge my patients to feel and release those emotions that they have been holding in. Amazingly, when I perform myofascial release, patients often report a flood of repressed emotions. For some patients, pain relief begins when they let go and start listening to their bodies.

What the heck is fascia? Fascia is a thin casing of connective tissue that surrounds and holds every organ, blood vessel, bone, nerve fiber, and muscle in place. The tissue provides more than an internal structure; the

fascia has nerves that make it almost as sensitive as skin. It is also a protector, allowing the body to resist forces/stress, both internally and externally. Fascial inflammation and restrictions occur because of trauma (physical and emotional), surgical procedures, poor posturing, infection, and inflammation, and are often the underlying cause of unexplained pain.

Fascia responds to gentle pressure and can only be accessed and released by someone trained in myofascial release. Traditional massage therapy methods tend to apply too much force, eliciting a protective response.

I was trained by John Barnes, a pioneer in this form of manual therapy. “Myofascial release leads to improvements in the body’s

structural integrity and also seems to reach information in the subconscious. This provides the opportunity for patients to examine their emotional state, which may no longer be relevant and may hinder healing. This allows for self-discovery and the opportunity for improvement.” Barnes has a number of Youtube videos on his methods which have attracted a wide following.

Becoming a trained myofascial release therapist was a dream for me. I am an occupational therapist and have been working with the pediatric population for the majority of the past 14 years. The first myofascial seminar I attended was for pediatric patients.

At the time, I had a pediatric patient in physical therapy who couldn’t talk or move and was obviously in pain. Traditional therapy was not helping, but I had to find something to help this child. After the seminar, I met with my patient, gently placed my hands on his head, and felt things shifting beneath my fingertips. “Trust what you are feeling,” I recalled hearing at the seminar. The next thing I knew, the little boy’s tears were gone, his eyes were wide open like he was seeing the world for the first time, and his face softened.

From that point forward, myofascial release was the only continuing education I was interested in. I had no idea what was in store for me on this journey. And I am happy to announce that I opened my business, Renew Myofascial Release, in Bartlett at 3135 Kirby Whitten Pkwy, Suite 103.

Come to my workshop on the first weekend of each month, Myofascial Self-Care @ Downtown Yoga! Visit my website to get more info about my treatments and to schedule a visit: Renewmfr.com.

You can also find me on Facebook and Instagram @renewmfr, or contact me at renewmfr@yahoo.com or 901.233.0293.

Improving Brain Health with TMS

In the heart of East Memphis, patients are experiencing an exciting and new kind of healthcare at Natural Health’s Eastern Medicine division.

At 515 N. Highland, doctors Amy and Helen Ly, together with their father, Dr. Alexander Ly, offer an integrative approach to health and wellbeing.

The Ly sisters are board-certified neurologists and physicians and come from four generations of healers. Through acupuncture and other services, Amy and Helen uniquely blend Eastern and Western disciplines at their Mid-South practice.

“Rather than measuring health as the absence of diseases, we should actively garner our health by emphasizing prevention and holistic, mind-body treatments,” says Dr. Amy Ly.

The multi-disciplinary practice offers an array of services, including acupuncture, physical therapy, and nutritional/herbal supplements, all of which aim to reset and restore one’s health naturally and holistically.

Our body can self-regulate and repair, but disruptions such as suboptimal diet, genetics, and emotional and lifestyle factors can lead to dysregulation. Over time, this can transform and manifest as a myriad of symptoms, including depression, anxiety, low energy, poor sleep, and other physical ailments.

The latest addition to their practice is Brain Body Balance TMS, a high-tech, robustly researched transcranial magnetic stimulation. It's a noninvasive therapy that uses electromagnetic pulses to treat depression and anxiety effectively, something the doctors are excited to offer as part of their neurology practice.

Dr. Helen Ly adds, “We now have a powerful, cutting-edge tool to add to how we can treat mood and neurological disorders such as depression, memory loss, Parkinson’s disease, postconcussion syndrome, post-stroke recovery, and even postCOVID brain fog in a drug-free, noninvasive manner.”

“TMS is a form of neuromodulation that is like getting a tuneup for your brain,” says Dr. Helen Ly. It can improve mood, enhance cognitive function, and restore sleep.

Before administering TMS, where a handheld coil is gently placed on an area of the head, patients undergo brain mapping (a series of head measurements) to identify precise areas of the brain to treat. Specific TMS protocols are then selected by the physicians to individually tailor the treatment.

TMS is painless and feels like a tapping sensation on the head over the treatment area. Patients sit comfortably in a reclinable chair and hold still for a relaxing 15-20 minutes.

“TMS works very well for treating depression. With our accelerated TMS treatment regimen, patients suffering from depression may see significant improvement in just 10 days.”

TMS is not for everyone, however. For example, those with a pacemaker/defibrillator, brain aneurysm coil, implanted devices, and frequent seizures cannot have TMS.

The winter season can often negatively influence cognitive function, circadian rhythms, digestion, and activity levels, worsening depression. All these factors can predispose people to decreased motivation and mood, poor concentration, insomnia, and anxiety. However, after three decades of research, TMS has been shown to provide long-lasting improvements in these symptomatic areas.

“Our integrative approach allows us to provide healthcare’s best of both worlds. Acupuncture can help “reset” the body, and TMS can help “balance” networks in the brain to restore function, health, and wellbeing.”

For more information or to make an appointment, call 901.244.7599 or visit ihaclinic.com.

HOLIDAY GIFT GUIDE

Give the gift of wellness this holiday season! From spa treatments to fitness studio specials, we’ve rounded up the best deals in the health & fitness space.

With many locations around the greater Memphis area, HOTWORX is a virtually instructed exercise program created for users to experience the many benefits of infrared heat absorption while completing a 30-minute Isometric workout or 15-minute HIIT session. Check out their holiday specials - a perfect gift for the fitness junkie in your life! Hotworx.net

Have a Holly, Jolly HOTWORX — No Dues ‘til 2023!

Step inside the sauna, and you’ll feel all kinds of jolly. You’ll detox, relieve stress, improve sleep, and strengthen your immune system!

Holiday Bundle $149 One Month Unlimited + Mat and Towel — A $50 Savings

The HOTWORX towel is made of eco-friendly and superabsorbent microfiber material, and the mat is infused with all-natural hemp fibers that are ideal for HOTWORX & any other exercise programs. Grab these today with one month of UNLIMITED workouts and 24-hour access for only $149!

RUMBLE BOXING

Coming soon to midtown, Rumble Boxing is a 10-round, 45-minute fight evenly divided between two training styles. Half of the class is spent exploring the skills and drills of boxing, and the other half is spent on the transformative power of resistance training. In addition, exclusive pre-opening rates are now available - a perfect gift for someone who’s been looking to get into boxing!

Rumbleboxinggym.com/location/midtown-memphis

YOGASIX DOWNTOWN

A new Memphis yoga studio opening on South Main this winter, YogaSix offers more than six different types, from hot to power to slow and mindful, for a range of all levels, from beginner to sculpt classes. Gift the yogi (or aspiring yogi) in your life a membership this holiday season. The presale is happening NOW, where members can enjoy a membership for $95.20/month (regular price is $136/month).

Yogasix.com/location/memphis

F45 TRAINING

Tired of your same old workout routine? Check out F45 Training in Germantown. The “F” stands for functional training, a mix of circuit and HIIT-style workouts geared towards everyday movement. 45 is the total amount of time for sweatdripping fun! This holiday season, enjoy F45’s Home for the Holiday sale – a sixweek unlimited membership for only $199. Act now. This offer expires on 1/15! F45training.com/germantown/home

Core Collective Broad is a Pilates and alignment-based fitness studio located in the vibrant & emerging Broad Arts District. Their Introductory Private Session for new clients is a great Christmas gift for someone new to reformer Pilates or who hasn't practiced in a while! It's $119 for two private sessions. Corecollectivebroad.com

NEIGHBORHOOD BARRE

NEIGHBORHOOD barre Memphis offers a space and a community where women can enjoy a low-impact yet highly effective workout, free of judgment and full of support and encouragement. They offer childcare options and multiple class formats. Shop their Annual Christmas Tree Sale Saturday, December 10, where everyone is invited to purchase an ornament with a surprise deal inside. Offers include discounted memberships, huge savings on class packs and private classes, and retail discounts!

Neighborhoodbarre.com

CORE COLLECTIVE BROAD SANA YOGA

The perfect yoga studio for anyone looking to practice in Germantown! SANA Yoga is dedicated to providing a welcoming, passionate, and engaging experience for all by helping others discover the transformational power of connection, breath, and movement. They’re currently offering new memberships for $85/month and a new student introductory offer that includes unlimited classes for two weeks for only $35!  Sanayogastudio.com

The Langsdon Clinic comprises a team of industry-licensed experts in surgical and non-surgical facial aesthetics and injections. They’re a trusted source for skincare stocking stuffers this holiday season! Drlangsdon.com

FaceMD The C Serum 20%

This luxurious serum protects and repairs damaged skin cells, hydrates skin, tones and firms skin, and brightens complexion ($90)

FaceMD Human Factor Serum

This serum is the key to glowing, youthful skin, focusing on boosting collagen production, increasing skin elasticity, and minimizing expression lines ($110)

Glo Medical Aesthetics offers Botox, fillers, hair restoration, skin sculpting, facials, and wellness care in Memphis and throughout the Mid-South. They’ve got a full skincare regimen available this holiday season for the skincare junkie in your life! ZO skin health's limited edition collection is designed to restore softer, smoother, naturally radiant skin without irritation or downtime that’s ideal for all skin types. This collection includes exfoliating cleanser and polish, complexion renewal pads, enzymatic peels, and skin brightening sheet masks. $165 Glomedmemphis.com

De La Belle Wellness & Spa is a medical wellness, weight loss, and skin boutique focusing on helping clients look and feel their best. If you know someone looking to give their skin a boost, give them the gift of microneedling this holiday season. SkinPen microneedling with EXO|E Exosome is a minimally invasive treatment compatible with all skin tones and types. It helps to improve acne scars, fine lines, wrinkles, hyperpigmentation, and your skin's tone and texture for a healthy glow! $350 Delabelle.net

McDonald Murrmann offers affordable, non-invasive, and minimally invasive cosmetic treatments to enhance the way men and women look and feel when they look in the mirror! Give a unique gift of wide-open eyes this holiday season with their Upneeq eye drops. These safe, FDA-approved eye drops help lift your lids to make your eyes appear more open. They can be used daily or for special occasions where you want to look extra awake! $200 Mmcwh360.com

GIVE THE GIFT OF… Athletic apparel and products

LANSKY BROTHERS

Iconic Memphis retailer, Lansky Brothers, has been dressing legends like Elvis Presley since 1946, and they’ve got great gift options available this holiday season! Winter is in full force - what better way to protect against freezing temperatures than with a Vuori Utility Sherpa Jacket? This cozy performance sherpa fleece is made from recycled material and is ideal for colder weather. The front zipper plus storm flap helps keep in the warmth, while woven details finish the look. ($188) They also have Vuori Meta Pants, a great gift option for someone who needs apparel designed for performance, comfort, and style. Built for adventure and movement, the Meta provides everyday comfort, nice enough to wear to the office or dinner. ($128) Lanskybros.com

OUTDOORS INC. HOT YOGA PLUS

Outdoors Inc. offers Memphis and the Mid-South quality gear for outdoor enthusiasts of all types, providing customers with high-quality equipment and apparel to enhance their outdoor activities. Check out their holiday gift recommendations for the outdoorsman in your life! Outdoorsinc.com

Garmin Instinct® 2S - GPS Smartwatch

This rugged watch is water-rated to 100 meters and is thermal and shock resistant. With a fiber-reinforced polymer case and chemically strengthened, scratch-resistant Corning Gorilla Glass, this device is built to endure. Keep going with up to 21 days of battery life in smartwatch mode and understand your body better with 24/7 health monitoring. Currently on sale for $299 (originally $349).

Cannondale Topstone 4 U Gravel Bike

An amazingly capable, versatile gravel road bike is built for chasing horizons, exploring routes less traveled, or accelerating your commute. Visit the store for pricing details.

Hot Yoga Plus offers great athleisure options from highlycoveted brands like Alo, Airlift, Tavi, and Vuori. Check out some of their apparel options that would make a perfect gift for anyone who lives in athleisure! Hotyogaplus.com

ALO Foxy Sherpa Jacket

Easy come, easy go. Cut from cozy sherpa and equipped with a removable hood and zip pockets, this ultra-comfy Foxy Sherpa Jacket will get you to the studio every time. Features a front-zip closure, on-trend oversized fit, and ribbed cuffs and hem. $188

ALO Airlift 7/8 HighWaisted Leggings

Sleek and ultra-smoothing, these leggings are perfect for hot studios, hard classes, and everywhere else! Made with a second-skin fit and feel, Airlift fabric sculpts and lifts like no other. Plus, a higher waistband shapes and pairs well with cropped tops and cute bras. $118

GIVE THE GIFT OF… Athletic apparel and products

VICTORY BICYCLE STUDIO GRIVET OUTDOORS

Did you know that Victory Bicycle Studio sells more than just bikes? They can also ensure your bike fits you perfectly - indoor bikes included! If someone in your life loves to bike, give them the gift of a perfect fit with Victory’s fitting and Peloton fitting services. They can use flexibility and range of motion assessments to determine and set proper saddle height and knee alignment. This ensures that discomfort and unnecessary stress are removed while increasing efficiency, smoothness, and power. Victorybicyclestudio.com

Grivet Outdoors is a great local option for the best selection of running shoes, running apparel, and outdoor gear. They’ve got a great selection of holiday gift options! Grivetoutdoors.com

Aftershokz Bone Conduction Headphones

Keep the runners in your life safe and comfortable without sacrificing sound quality! These sleek headphones use bone conduction technology to ensure you can hear your music and your surroundings $80-$180

Solo Stove Mesa Tabletop Stove

The beloved Solo Stove now comes in a mini! With Dual Fuel capability and Signature 360° Airflow, anyone can easily ignite and enjoy a smokeless fire. Perfect gift for your outdoorsy friend or family member! $80

TriggerPoint Massage Gun

Designed with four speeds for controlled massage intensity and pressure, the TriggerPoint® IMPACT Percussion Massage Gun can be used before and after workouts to activate muscles and accelerate the recovery process. $199.99

Recovery & self-care

Know someone who needs to relax and decompress this holiday season? Then, check out Activate IV and Cryotherapy’s holiday bundle, available for only $60 through 1/20/23! Stationhydration.com

Infrared Sauna

Promotes relaxation, detoxification, and weight loss and is great for boosting your immune system

NormaTec Compression

Whole Body Cryotherapy

Reduces inflammation while increasing circulation, tightening skin, and increasing energy levels

Maximizes circulation throughout the body to help you feel better, train harder, and recover faster

ACTIVATE IV AND CRYOTHERAPY RENEW WELLNESS SPA

Renew Wellness Spa offers detoxifying beauty wellness services that support natural detoxification through cleansing to enhance natural beauty and improve overall wellness. Give someone you love who needs some pain relief the gift of a BioMat Therapy session. Biomat therapy combines far infrared, negative ion, and crystal therapy. When plugged in, it heats up and applies energy to its amethyst crystals, emitting far infrared rays and negative ions. When lying on the mat, the infrared ray’s heat will penetrate a few inches into the body, improving circulation, and muscle recovery, offering some pain relief and other benefits. Enjoy a single one-hour session for $55. Renewspamemphis.com

OUNCE OF HOPE NEW DAY HEALING AND WELLNESS

THC+CBD Salve:

Get a spa treatment right at home with our all-natural CBD+delta 8 salve. We combine Lavender, Rose, Ylang Ylang, Black Pepper, Cedarwood, Bees Wax, Essential Oil, Full Spectrum Hemp Rosin, and Delta 8 Distillate. Nourishes dried, cracked skin, potentially revitalizes muscles. 1oz $65. Ounceofhope.com

New Day Healing and Wellness offers natural therapies and holistic wellness options focused on reducing stress, easing pain, and boosting energy. They’re running a few holiday specials, including a self-care package that includes a float, sauna, and red light session for only $100! It’s the perfect gift for the self-care junkie who’s always looking to try something new. Newdaymemphis.com

By Lucy Modzelewski

Lawrence Elliot: Representing the 901 on the IRONMAN World Stage

Photo by Tindall Stephens

The 2022 IRONMAN World Championship in Kailua-Kona, Hawaii, is for the world’s most elite athletes. Triathletes from around the world dream of racing on IRONMAN’s main stage, training and competing for years for a chance to qualify. From October 6-8, the athletes embarked on a 140.6-mile journey: a 2.4mile ocean swim followed by a 112-mile bike ride with intense elevation, ending with a 26.2-mile full marathon.

They didn't have music or pacers - just 2,466 of the world’s most elite athletes embarking on the ultimate test of their mind, body, and spirit.

Memphis’ own Lawrence Elliot, a 37-yearold triathlete, wife, and mom of two daughters, was one of the 2,466.

Qualifying for the World’s Most Exclusive Triathlon

Including the World Championship, which Lawrence and other IRONMAN athletes refer to as simply “Kona,” Lawrence has competed in four different IRONMAN races in four years, starting in 2019 in Chattanooga and ending there as well, where she qualified for Kona in 2021.

While most people assume that qualifying for the World Championships is based on their finish time, Lawrence explained that it’s based on how you place in your age group. Because she’s in one of the larger age groups with only four slots for Kona, she never expected to qualify - and was shocked when she did.

“My initial reaction was shock and fear, but I also immediately knew I would compete,” she explains. “There were a lot of questions running through my mind - Will I finish? Do I have what it takes to do this?”

The Road to Kona

Lawrence trained hard for Kona for about four months, dedicating up to 25 hours a week to swimming, biking, and running.

She typically started her week with swimming, heading to the pool at her gym after work every Monday and getting in about 4000 yards, followed by a 35-minute strength training routine. Tuesdays included an hour of biking followed by a

two-mile run. On Wednesdays, Lawrence would go on a longer run, typically about an hour, focusing on time rather than mileage to help take the pressure off and just think about her feet on the ground.

her from multiple sides. With lava everywhere, the temperatures were very hot. She jokes that the Memphis humidity prepared her well for the heat.

The 26.2-mile run started around the town, then down the Queen K, a stretch of highway that, while scenic, can be lonely. After that stretch of highway, the athletes went through the infamous Energy Lab, notorious for being the toughest part of the run portion with severely limited airflow. After making it through that difficult stretch, they still had five miles to go before their race was complete.

Thursdays were a repeat of the hour-long bike ride and two-mile run combination, while Fridays, she would usually swim and run. She biked about 100 miles on Saturdays, and on Sundays, she would do her longest run, enjoying alone time and jamming out to Dr. Dre, Labyrinth, and Fletcher.

While her training was very regimented, her diet wasn't strict. She explains that she steered clear of meal planning and ensured she had plenty of carbs and protein.

Lawrence knew that training for a race of this caliber would be intense and timeconsuming, especially when balanced with a full-time job and a full-time role as a wife and mom. However, her family is very supportive and loves watching her compete.

“I want to set a good example for my daughters,” she says. “Being a wife and mother doesn't have to look like fitting into a typical gender role - you can still have big goals.”

Navigating the Kona Course

Being at Kona felt sacred to Lawrence. As the original IRONMAN, it’s steeped in tradition.

The course is also harder than any other course Lawrence has competed on.

The race kicked off with a rough ocean swim, followed by a bike ride with an elevation of over 5,500 feet. Lawrence said the six-mile climb on the bike portion was super challenging, with winds coming at

“Kona is the ultimate test in patience - the training, the whole day,” she remarks when explaining the course challenges. “I’m not the most patient person, but I’ve been learning and continuing to learn and trust the process.”

Crossing the Finish Line

Heading back into town post-Energy Lab, Lawrence began to pick up the pace. But, the emotions hit her when she saw her coach, Jennifer Harrison.

“I started crying because I was so in awe of what my body did. I spent so much time thinking I couldn't do this, and when I realized I was going to finish, I was overcome with emotion.”

Crossing the finish line was like an out-ofbody experience for Lawrence. She even had to be carried by volunteers at one point due to physical and emotional exhaustion.

Looking Toward the Future

So what’s next for one of Memphis’ most impressive athletes? Lawrence wants to requalify for Kona and plans to focus on building up speed for her next IRONMAN season.

She’s also excited to join the Tres Piñas team for 2023 - a high-energy, womenowned endurance apparel business with super unique kits designed by women and the most comfortable she’s raced in.

“Kona is the ultimate test in patience.”

By

MARATHONER FULFILLS QUEST FOR TOP HONOR

When you meet Romadel Delasalas, 53, he’ll be the first to admit that he doesn’t fit the stereotype you’d expect out of one of the world’s most dedicated marathoners.

“Most people envision a runner as someone very tall,” he says. “’I’m a small car with a big engine.”

The 5-foot-2-inch engine has completed 36 marathons and is one of only 1,544 people in the U.S. to be awarded the Abbott World Marathon Majors Six Star Medal, which is given only to those who complete the six Major marathons: New York City, Chicago, Boston, Tokyo, Berlin, and London.

Rome fell in love with running in 5th grade, but his quest to earn the coveted Six Star Medal happened accidentally.

“I’ve always enjoyed running. I have that competitive nature,” he says, though he admits he had no desire to run a marathon until he heard a colleague talking about her boyfriend preparing to run the Los Angeles Marathon in 1996. Then, on a whim, Rome decided to run it, too.

“It took me eight hours with blisters on every toe. My hips, everything hurt for four days.”

He vowed never to do it again.

Fast forward to 2000, when the Triathlon was introduced at the Summer Olympics. Rome was inspired to give it a shot because there weren’t many people doing it at the time.

“To do an Ironman [Triathlon], you have to do a marathon,” he explains. “I needed to get over the fear of running that far.”

Rome would complete four Ironman Triathlons in the next five years and 18 marathons.

He didn’t know it then, but his quest for the Six Star Medal began while stationed in Japan with the Navy. Rome was challenged to run in the Tokyo Marathon,

Kelsey J. Lawrence

Photo by Tindall Stephens

a notoriously hard race to gain entry because priority goes to locals. It's also an expensive trip for those traveling

everything was going according to plan until he got to Berlin, where he woke up with kidney stones on race day.

It took Rome 14 years, a little luck, and a lot of persistence to complete each of the Major marathons, becoming a proud

By Zoe Harrison

by Tindall Stephens

Getting Back On Your Feet

Alicia Harrison is a mother, pre-k teacher, and wife who finds joy in going on long walks with her 11-year-old lab, playing with her kids, and cheering on the Tennessee Vols football team - all in all, living a pretty active life. That is why she was surprised to notice one day in May that her leg was visibly bruised and swollen for seemingly no reason.

Unfortunately, Alicia was not new to medical complications. She underwent corrective surgery for scoliosis in middle school, which required the implantation of rods into her spine. Though this surgery corrected her scoliosis, the implanted rods still caused her pain and limited her exercise options. She first thought the swelling and bruising in her leg was yet another symptom of her scoliosis surgery and that she would be told to ‘live with it’ as she had been with previous side effects.

Photo

Luckily for Alicia, she had a friend who encouraged her to reach out to a vein specialist for help and discovered she was experiencing venous insufficiency.

But what is venous insufficiency? Within our veins in the lower body, we have one-way valves that ensure blood can flow up the legs against gravity and back to the heart. If these valves lose the ability to close entirely, some of the blood in the legs cannot flow back up to the heart, causing the blood to pool within the veins.

The effects of venous insufficiency can be purely cosmetic, resulting in varicose veins and bruising, or can progress to further clinical issues such as edema, active skin ulcers, and leg pain that may result in partial loss of mobility.

Because many forms of exercise caused too much discomfort for her back, Alicia developed a love for lower-impact activities

like long walks and bike rides. However, her venous insufficiency was making these activities uncomfortable as well.

“When there is already a limited amount of exercises I can do that doesn’t cause pain, it is frustrating to no longer be able to do the activities that used to not bother me,” she explains.

After a consultation with the Vein Team at VIP Specialists in Memphis, Alicia learned about a minimally invasive laser treatment that could cure her venous insufficiency. During this treatment, called Endovenous Laser Treatment (EVLT), a 2mm diameter laser fiber is inserted into the affected veins and delivers a specific wavelength of laser energy that causes the defective vein to close. The body immediately redirects blood from the closed vein into other healthy veins.

Alicia describes the procedure as virtually

painless and describes feeling great after just a week. Since receiving the laser treatment in September, Alicia has returned to her long walks and bike rides, which have helped her feel better physically and mentally.

“Just being able to get out of the house and clear my head on a walk or bike ride can make all the difference in how I’m feeling that day,” Alicia says.

What she’s most looking forward to postrecovery is the opportunity to participate in St. Jude Memphis Marathon Weekend.

She’s excited to join the 5K race with team “Sweet Caroline” in honor of a friend’s daughter who’s currently a St. Jude patient. Alicia hopes her story encourages others to listen to their bodies and advocate for their health, not just ‘live with it

Free Vein Screening call 901.747.1007 or visit Vipveinteam.com.

When Bob Leopold required a bone marrow transplant to treat leukemia, he needed a specialized team with proven clinical quality and safety. He got that and so much more. Our dedicated oncology experts and surgeons pushed the boundaries of stem cell research and exceeded every single one of Bob’s expectations. In a letter, he writes, “My surgery was successful because of the commitment, skills and positive energy of my team. They were always willing to go the extra mile. I am so grateful for the care you gave me.”

Hear Bob’s full story of thanks at methodisthealth.org/

BOB LEOPOLD

Thankful Bone Marrow Transplant Recipient

My health issues are a lot smaller and I’m a lot happier.

By Mary Alexander Satterfield

SWEET ROSEMARY

Baked Feta

Prep Time: 50 minutes Makes 4-6 Servings

Ingredients:

q 8 ounces feta cheese block q 6-7 sheets phyllo pastry q 3-4 tablespoons butter q 2 garlic cloves, minced q 1 teaspoon fresh rosemary q 3-4 tablespoons honey q Pita crackers, for serving

Directions: Preheat the oven to 350 degrees.

In a small bowl, combine butter, 1/2 teaspoon rosemary, and minced garlic. Melt in the microwave or over the stove.

Lightly brush each sheet of phyllo on the front and back with the melted butter mixture. Wrap each piece around the block of feta. Place the wrapped feta on a baking sheet and bake in the oven for 35-40 minutes or until it is golden and crispy.

Remove from the oven and top with honey and fresh rosemary. Serve warm, and enjoy!

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

By

Christmas Crostini

A perfect appetizer for your upcoming holiday festivities!

The crunchy crostini, whipped ricotta, and toppings make the perfect bite.

Prep Time: 15 minutes

Cook Time: 10 minutes

Makes: 4 Serving(s)

Ingredients:

q 1 baguette

q 1-2 tablespoons olive oil q 1 cup ricotta

q 1/4 cup fresh chives, chopped q 1/4 cup dried cranberries

q 1/4 cup pecans, finely chopped q 2 tablespoons honey q salt and pepper to taste

Directions:

Preheat oven to 400 degrees. Slice the baguette into 1/4" slices. Lay slices flat on a baking sheet and brush with 1-2 tablespoons of olive oil. Toast in the oven for 5-7 minutes, until golden brown.

To make the whipped ricotta, add ricotta and fresh chives to a food processor or blender. Add a pinch of salt and a pinch of pepper. Let it blend for 1-2 minutes until smooth.

Transfer the ricotta mixture to a piping bag or Ziploc bag. If using a Ziploc, cut a small piece of one of the bottom corners for a makeshift piping bag.

Once the bread has cooled, pipe the whipped ricotta onto each piece. Top with a few dried cranberries, chopped pecans, a drizzle of honey, and extra chopped chives (optional). Enjoy!

Emilee Hudsmith McKinney is a recipe developer, workout enthusiast, and creator of Take Off For Good seasonings. To learn more, visit @takeoffforgood on Instagram, or Takeoffforgood.com.

Emilee Hudsmith McKinney

By Cara Greenstein

Slow Cooker Red Wine SHORT RIBS

This Crock-Pot creation is one of those low-effort meals with restaurant-worthy results! It’s the ultimate cold-weather comfort food, particularly when poured with a glass of red wine.

The base of your beef can vary depending on your mood. Of course, I look for any excuse to twirl noodles, but potatoes, pappardelle, or polenta work great, too!

Serves 4

Ingredients:

q 3.5-4 pounds bone-in short ribs

q 1 tablespoon olive oil

q 1 medium onion, chopped q 1 shallot, diced q 6 cloves garlic, minced q 1 bottle dry red wine

q 1 tablespoon Worcestershire sauce q 3 tablespoons tomato paste q 2 tablespoons brown sugar

q 1 tablespoon smoked paprika q 6 sprigs fresh thyme q 1 tablespoon cornstarch q Salt + pepper

Directions:

Heat oil in a large, heavy skillet over medium-high heat. Season short ribs liberally with salt and pepper. Add short ribs (in two batches) to the pan and sear for three minutes per side, forming a crispy crust.

Add all other ingredients to the slow cooker and stir. Nestle short ribs in an even layer. Cook on high for 5-6 hours or low for 7-8 hours.

Once cooked, remove the lid and skim the fat off the surface with a small spoon. Remove ribs from meat (this should happen with zero effort), and use two forks to lightly shred beef. Stir cornstarch with a tablespoon of cold water in a small bowl until smooth, then stir into CrockPot. Let sit on “warm” for five minutes or so. Taste and season with extra salt and pepper, if needed.

Serve over a starch of your choice.

Cara Greenstein celebrates intentional and exceptional cuisine in her award-winning food and lifestyle blog, Caramelized, which offers recipes and restaurant reviews, food-focused travel itineraries, and endless tablescape tips. Follow @cara_melized on Instagram for daily inspiration and bookmark her recipes at Caramelizedblog.com.

By Audrey Stimpson, Nutrition Coach, CNFC

TRUST YOUR GUT: Six Tips for Gut Healing

We've all heard the expression “gut feeling” or “trust your gut", but very few of us know what the gut-brain connection is and why our gut health matters.

Our gut, also known as our second brain, is an extensive network of neurons called the enteric nervous system that encompasses everything from our mouth to our anus. It is home to our good and bad bacteria, collectively known as the microbiome.

Fun fact: Most of our genes are microbial, outnumbering our human genome by 100.

Our microbiome aids our immune system, breaks down food into energy, produces vitamins and neurotransmitters, and is linked to changes in mood and learning.

After all, 90-95 percent of serotonin is made in the gut, and interestingly enough, 70 percent of the immune system.

The gut communicates directly with the brain through a network of hormones, metabolic pathways, the immune system, and the vagus nerve, the main component of the parasympathetic nervous system responsible for key bodily functions.

Like each of us, our gut microbiome is similar but also bio-individual, depending on our genetics, environment, lifestyle, and age.

Our gut flora matters, and we are what we feed our microbiome. The more diverse it is, the better.

For example, sleep, stress control, exercise, hydration, organic whole foods, fiber, fermented foods, and spore probiotics feed the good bacteria. Sugar, processed foods, simple carbohydrates, artificial sweeteners, dyes, antibiotics, PPIs, inflammatory oils, and pesticideladen foods feed the bad bacteria and deplete the good bacteria.

So what does one do to heal the gut and, in turn, heal the brain?

As a functional nutrition counselor, I focus on eliminating the inflammatory, adding nutrients where there are deficiencies, and dismantling gut dysfunction.

Continued on page 48.

The leftover bones of one roasted chicken

Himalayan pink salt to taste

2 bay leaves

1 teaspoon of Oregano and Basil

2 tablespoons of apple cider vinegar Directions: Place a large soup pot on the stove.

everything to the pot, then fill it 3/4 of the way with water.

and bring to a boil. Bring it down to a rolling simmer and let it simmer for as long as you can (four to 12 hours). When you are ready to pull it off the heat, pour it through a strainer, discard the solids, and use the flavorful broth for your soup. Freeze any extra and save it for later use.

By Audrey Stimpson, Nutrition Coach, CNFC

In addition to eating organic whole foods, balancing fat, fiber, and protein at every meal, and limiting processed foods, sugars, simple carbohydrates, pesticides, and artificial sweeteners, here are some key gut health tips that will help you to breed the good bacteria and optimize your brain function:

Increase Stomach Acid

Due to depleted nutrients in our soil, most people in the United States have too little stomach acid as opposed to what we think is too much stomach acid. Stomach acid is needed to digest food and keep bad bacteria at bay. Without it, we have symptoms of GERD, acid reflux, heartburn, gas and bloating, nutritional deficiencies, brain fog, and more.

So what do we do? I recommend my clients drink 8 ounces of warm lemon water every morning, 15-20 minutes before eating anything else. I also ensure they hydrate and drink half their body weight in ounces of water daily. This increases stomach acid allowing for the absorption of b12 and iron and the ability to digest food. Hello, energy! Goodbye, brain fog!

Stress Management

Stress exacerbates gut problems and worsens our metabolism by keeping us in a sympathetic state, not allowing for rest and digestion. This can lead to a stomachache, indigestion, heartburn, nausea, and bowel urgency or diarrhea.

So what do we do? Instead of high-intensity training, which increases body stress, I recommend gentle movement like yoga, pilates, or weight training, and add a morning meditation after your lemon water. Another option would be vagal nerve stimulation therapies like contrast cold/hot therapy at New Day Healing and Wellness, activating a parasympathetic state of rest and digestion.

Sleep by 10:00 p.m.

Sleep is also an underrated key in gut health! If you’re not sleeping 8-10 hours and getting to bed by 10:00 p.m., you’re not detoxing waste, toxins, excess hormones, or balancing blood sugar. This is the time hormones and organs reset and detox! So, I recommend some blue lightblocking glasses, a pineal gland activation playlist on Spotify, or an early morning walk to sync circadian rhythm, stimulating melatonin, healing, and detoxing the gut.

Eliminate Inflammatory Seed Oils

Fats are the building blocks of our cell membranes and hormone production, and hormone balance is key to gut health. Fats are also critical to mental health. Some fats are anti-inflammatory, like Omega-3 fatty acids, and others are inflammatory, like Omega-6 fatty acids. The right fats can help grow and balance good gut flora, while the inflammatory lead to a host of negative downstream effects.

It is important to add Omega-3s like fatty fish, greens, and avocado and remove the following inflammatory Omega-6 seed oils: soybean, corn, cottonseed, canola, rapeseed, sunflower, sesame, and grapeseed.

Pre- and Pro-biotics

We require prebiotic fiber-based foods to feed the good bacteria in our gut. We also need to increase the good bacteria with the addition of living microorganisms in fermented foods and spore probiotics.

I recommend my clients batch cook prebiotic fiber-based foods so they can easily add them to protein throughout the week. I also love using coconut oil for extra gut-healing magic. Some of my favorites include broccoli, cauliflower, yellow squash, zucchini, asparagus, carrots, sweet potatoes, and baby bella mushrooms.

Some fermented foods are sauerkraut and Cocojune coconut yogurt, in addition to a spore probiotic.

Add in Organic Grass-Fed Animal Protein and Bone Broth

Why grass-fed animal protein instead of plant protein? Grass-fed animal protein is more easily broken down, containing all the essential amino acids the body needs. Some plant proteins like legumes, soy, and wheat can exacerbate gut issues due to their high lectin content.

I recommend using the bones left over from a roast chicken to create a gut-healing bone broth rich in nutrients, including gelatin, glycine, magnesium, and glutamine. Tip: add apple cider vinegar to draw out the calcium from the bones!

Audrey Stimpson is a Certified Functional Nutrition Counselor specializing in ADHD, autism, autoimmune, hormonal imbalances, and gut-brain health. To schedule your free consultation visit audreystimpson.com or follow her on Instagram @audreystimpson.

By Kristi Edwards, MS, RDN, LDN

Top Prebiotic and Probiotic Foods for Gut Health

The gut microbiome (the bacteria, yeast, and other microorganisms that live inside our digestive tract) has been one of the leading areas of research over the last 20 years. It has become apparent that there is a strong link between gut health and overall health. We have the ability to influence our gut microbiome, and our gut microbiome has the ability to influence our body’s extraction and utilization of nutrients from the food we eat. Below are some top prebiotic and probiotic foods for improving gut health. Prebiotic foods promote the increase of good bacteria in the gut, and probiotics are the live bacteria found in foods and supplements.

PREBIOTICS

WHOLE ROLLED OATS

Whole rolled oats are a gluten-free whole grain and a great source of fiber and manganese.

APPLES

Apples contain soluble and insoluble fiber, which helps to add bulk to the stool and keeps it moving along the digestive tract.

ASPARAGUS

Asparagus is a great source of vitamin K and folate, nutrients involved in blood clotting, bone health, and cell growth.

ONIONS

Due to the high amounts of quercetin (a flavonoid antioxidant) in onions, their consumption can positively impact cholesterol levels and blood pressure.

PROBIOTICS

KOMBUCHA

Kombucha can increase gut acidity, resulting in improved absorption of nutrients from food.

YOGURT

Yogurt, especially Greek yogurt, is high in protein and calcium. Add nuts, seeds, berries, and a drizzle of honey to plain or vanilla Greek yogurt for a filling and nutritious snack.

TEMPEH

Tempeh, made from fermented soybeans, is rich in prebiotics and probiotics. It is a great source of protein, calcium, and manganese.

KIMCHI

Kimchi (fermented vegetables) often contains seasonings like salt, sugar, onions, garlic, ginger, and chili peppers. The nutrient profile of kimchi varies, as ingredients vary. It often contains cabbage, carrots, and radishes.

A healthy profile of gut bacteria can help to synthesize vitamins and protect against gut pathogens. Changes in our diet can impact gut microbiome composition in as little as 24 hours.

How might you add prebiotics and probiotics to your daily food intake? What is the next step for you? If you need any additional assistance optimizing your gut health, don’t hesitate to reach out to 901 Nutrition, LLC. Call 901.800.9526, or email 901nutrition@gmail.com.

Kristi Edwards, co-founder and owner of 901 Nutrition LLC, is a licensed and registered dietitian in Memphis. She has several years of experience in both acute care and outpatient settings, and she is passionate about helping clients ditch dieting for good, through intuitive eating and the enjoyment of food. You can reach Kristi at 901.800.9526 or 901kristi@gmail.com. To learn more about 901 Nutrition or to subscribe to their free newsletter for monthly recipe books, visit 901nutrition.com. You can also follow 901 Nutrition on Facebook, Instagram, Twitter, and LinkedIn.

by local dentists, Bellano Dental is committed to partnering with patients to educate and empower them when it comes to their dental health. Offering preventive, restorative, and cosmetic dentistry, our caring team is here to help. Please visit one of

5 Heart Health Tips for the Holidays

Food, drinks, gifts and time with family make the holidays a merry occasion for people across the country. However, all that celebrating can sometimes become a distraction from maintaining heart health. In fact, the joys of the season can become marred for many as research shows an uptick in cardiac events and heart attack deaths during the final week of December. According to a study published in the American Heart Association journal, “Circulation,” more cardiac deaths occur on Dec. 25 than any other day of the year, followed by the second largest number on Dec. 26 and third largest on Jan. 1.

“The holidays are a busy, often stressful time for many of us,” said American Heart Association Chief Clinical Science Officer Mitchell S.V. Elkind, M.D., M.S., FAHA. “Routines are disrupted. We may tend to eat and drink more and exercise and relax less. We’re getting too little sleep and experiencing too much stress. While we don’t know exactly why there are more deadly heart attacks during this time, it’s important to be aware that these factors can snowball,

Being aware of this annual phenomenon and taking a few important, heart-healthy steps can help save lives. Consider these tips from

KNOW SYMPTOMS AND TAKE ACTION. Heart attack signs vary in men and women, but it’s important to recognize them early and call 9-1-1 for help. The sooner medical treatment begins, the better chances of survival and preventing heart damage.

CELEBRATE IN MODERATION. Eating healthfully during the holidays doesn’t have to mean depriving yourself. There are ways to eat smart, such as by limiting sodium intake and looking for small, healthy swaps so you continue to feel your best while eating and drinking in moderation.

PRACTICE GOODWILL TOWARD YOURSELF. Make time to take care of yourself during this busy season. Reading a favorite book, meditating or even playing with pets are productive ways to reduce stress from the family interactions, strained finances, hectic schedules, traveling and other stressors that can be brought on by the holidays.

KEEP MOVING. The hustle and bustle of holiday preparation often pushes exercise to the side, but it’s important to stay active as much as possible. Get creative to keep moving by going for a family walk or playing physically active games with loved ones.

STICK TO YOUR MEDICATIONS. Busy schedules can cause some people to skip medications, sometimes even forgetting them at home or not getting refills in a timely manner. Try using a medication chart as a reminder, and be sure to keep tabs on your blood pressure numbers.

Discover more ways to live heart-healthy during the holidays and throughout the year at Heart.org.

By Lucy Modzelewski

PRIORITIZING YOUR WELLNESS DURING THE HOLIDAY SEASON

The cold December months are full of festivities: holiday parties, family dinners, record amounts of travel - the list goes on! Between the frigid temperatures and the packed calendars, it can be hard to prioritize your wellness goals. Don’t put your health on the back burner until it’s time to set those New Year's Resolutions. Check out some tips for staying active and keeping wellness on your mind this holiday season!

DITCH THE LONG WORKOUTS WHEN NECESSARY:

Remember, an impactful workout doesn’t require hours in the gym! When you’re pressed for time, opt for quicker, intense HIIT workouts instead of lengthy sweat sessions. There are plenty of great video guides available on YouTube for gym and at-home HIIT workouts. Check out some of our recommendations below: @PamelaRf1 / @MadFit / @TIFFXDAN

BUILD ACTIVITY INTO FAMILY VISITS: Holidays are often filled with food and conversation – all sitting down. If you’re visiting or hosting family, plan a walk to check out the neighborhood Christmas lights or see if anyone wants to sign up for a holiday 5K! That way, you can spend time with your family and get on your feet.

AVOID STARVING

YOURSELF BEFORE A BIG MEAL:

Many of us grew up under the assumption that before a large holiday meal, we should avoid eating altogether to save calories or really “enjoy” the meal. However, this practice deprives your body of nutrients and induces low blood sugar - meaning you won’t be able to decide what your body really wants. Instead, eat a couple of prefeast meals filled with nutrients and whole foods to prevent hunger and low blood sugar later in the day.

PRIORITIZE MORE VEGGIES AT HOLIDAY MEALS:

The holidays are filled with delicious treats and decadent meals, and everyone should enjoy these without feeling guilty or restricting themselves. However, too much gluten, dairy, or sugar often leaves us feeling sluggish, bloated, or uncomfortable. To strike a good balance between enjoying treats without overdoing it, focus on adding more vegetables to your plate to keep yourself energized and satisfied while still enjoying traditional holiday treats.

OPT FOR WALKING AT EVERY OPPORTUNITY:

Memphis may not be the most walkable city, but a great way to get in your cardio is to walk as much as possible. Craving a coffee? Walk to your nearest coffee shop instead of driving. Going holiday shopping? Walk through the mall before you make your purchase. If you don’t have time for anything else, walking is always a great option.

STAY HYDRATED:

Without the oppressive summer heat, it can be hard to remember that hydration is still key to your overall health. Don’t let the chilly temperatures fool you - remember your six to eight glasses of water daily!

DON’T SACRIFICE SLEEP:

With packed calendars and tons of travel during the holidays, it can be challenging to ensure you’re getting the proper amount of sleep. Eight hours of sleep are crucial to your overall health and well-being. Being well-rested will keep your energy up and motivate you to keep moving.

REMEMBER, ONE DAY CAN’T RUIN YOUR PROGRESS:

It’s easy to beat yourself up over an indulgent holiday meal or a missed workout. Be kind to yourself this holiday season, and remember that a single day or meal won’t ruin your wellness journey.

April Hilsdon, Trail Running

I f TRAIL RUNNING: Running is how I decompress, and I love being outside on the beautiful trails! Memphis has an amazing running community, and I've met some of my closest friends through running.

BUCKET LIST: I’d love to run another 100-miler and finish in less than 24 hours.

UP NEXT: The Ouachita 50K race in April. It’s my birthday weekend, and I’d love to celebrate by climbing up Pinnacle Mtn.

FAVE FITNESS ACCOMPLISHMENT: Finishing my first 100-mile race! I trained for six months throughout the summer, and it was the most grueling and rewarding experience!

SPEED BUMPS: I was diagnosed with breast cancer in July 2021. It was a shock because of my age. I had no family history, but I was fortunate to catch it early. I told my doctor I still wanted to do the Walking Tall 50K in October, and she supported me and my crazy goals! Being focused on running was a great distraction from the diagnosis. I had surgery in August and didn’t need chemotherapy since it was caught early. Most women don’t start mammograms until they turn 40, so I encourage women to do regular self-checks! My outcome would’ve been very different if it had been detected later. I recovered well from the surgery thanks to being in probably the best shape of my life. I was able to run the Walking Tall 50K six weeks after the surgery! I felt such a sense of accomplishment when I crossed the finish line. I was proud cancer couldn’t take that away from me.

MY GROUP: I’m a member of the North Mississippi Endurance team, and I participate in group runs hosted by the Desoto Runners Club.

FAVORITE JAMS: “Long Road to Ruin” by the Foo Fighters

RECENT RACES: Shawnee Hills 100K (3rd OA Female), Arkansas Traveller 100 miler, and Walking Tall 50K.

MOST MEMORABLE FITNESS EVENT: Every Walking Tall 25K/50K race. My husband and a close friend are the race directors, and they put so much work into pulling off a great event. The proceeds go to Big Hill Pond State Park, and it’s impressive how much the race helped the park grow.

38; Academic Fieldwork Coordinator at the UT Health Science Center; Volunteer at aid stations for local trail races

Photo by Daniel Scruggs

BEST EATS: Naru. They have the best hibachi rice and steak. It’s my go-to pre-race meal!

GO-TO GEAR: Trucker hat, Garmin Fenix, Altra trail shoes, and Oofos recovery flip flops.

DREAM DINNER COMPANY: My grandmother. She passed 11 years ago and was the toughest person I’ve ever known. She grew up in rural China and worked hard. She lived with our family and helped raise my two siblings and me. She instilled a strong work ethic in us and showed us how to be resilient. I’d love to thank her for shaping me into the person I am today.

INSPIRATION TO BE FIT: As an occupational therapist, I work with people recovering from injuries or diagnoses that prevent them from functioning in normal day-to-day activities. They work so hard to do simple tasks that we often take for granted. It is incredibly humbling and inspiring, and I know how fortunate I am.

PET PEEVE: When people litter on the trails.

FAV INDULGENCE: Snickerdoodle ice cream from Area 51.

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QUOTE: “You either get bitter or you get better”

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Wesley Owen, Men’s Bodybuilding

I f BODYBUILDING: I love the selfdiscipline required over time to reach a specific goal. It’s also been instrumental to my success in other parts of my life, both personally and professionally.

BUCKET LIST: I’d love to attend a Mr. Olympia contest someday. Maybe I’d get to meet Arnold Schwarzenegger?

UP NEXT: I hope to participate in a bodybuilding competition this spring.

SPEED BUMPS: So far, I’ve avoided major injuries. I credit this to having a strong mind-body connection and listening to what my body says regarding how hard I should push myself during training. Overtraining is one of the biggest risk factors for injuries.

FAVORITE JAMS: I listen to podcasts over music when I workout. It gives me time to catch up on news or sports topics.

BINGE-WATCHING: I’m currently watching The Great British Baking Show.

BEST EATS: Folk’s Folly. There’s nothing better than a massive filet and some of their fried pickles!

DREAM DINNER COMPANY: Gordon Ramsey. I’m a huge fan of his cooking, and dining at his restaurants was amazing! Sadly he wasn’t there, but I’d love to sit there and have him yell at me during dinner.

GO-TO GEAR: A good pair of headphones that allows me to cancel out all the distractions around me. I like to workout alone, and that time allows me to recenter myself and focus on the task at hand.

INSPIRATION TO BE FIT: The drive to constantly better yourself is a motivating factor for me. Being physically fit also helps improve my mental well-being, which is huge.

PET PEEVE: When people don’t put their weights back after using them, or when someone finishes a set with a machine and then sits there on their phone, not sharing it.

FAV INDULGENCE: I do a cheat day on Saturday. I eat anything and everything I want. It makes the diet I follow the rest of the week tolerable.

QUOTE: “If you want something you’ve never had, you must be willing to do something you’ve never done.”- unknown

35; Sports Medicine Physician at Campbell Clinic Orthopaedics; Medical Director for Memphis St. Jude IronMan and Volunteer Physician for St. Jude Memphis Marathon

Photo by Daniel Scruggs

Sélavie Photography

Photo by Daniel Scruggs