INSPIRING ACTIVE LIFESTYLES SINCE 1996
Molly Duchemin Fit Couples Sweating it Out Together!
FEBRUARY 2019
Rick McCracken
Heart Health
Coming Back Stronger After an Early Heart Attack
5 SIMPLE SWAPS FOR HIGH-CALORIE FOODS
High Point Climbing And Fitness Memphis is located just west of Shelby Farms Park off of Walnut Grove Road. High Point Memphis brings world-class climbing to West Tennessee with over 30,000 square feet of indoor and outdoor climbing surface featuring walls up to 55 feet tall! We also offer a Kid Zone, Bouldering Room, Weight and Aerobic Rooms, and yoga classes! Climbing Clubs and Team can be joined at anytime. Yoga classes will be offered throughout the week and are included with any Membership or Day Pass!
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H+F FEBRUARY ON THE COVER 18 Fit Couple: Molly Duchemin
& Rick McCracken Get Amp’d Up
32 Heart Attack Survivor Marques Young Finds His Life Purpose
34 Simple Swaps to Save Calories
LIVING WELL + HEALTHY 8 Floss for a Healthy Heart 10 Want to Live Longer? Make Love Not War
12 Tighten Up & Enjoy Sex Again!
BEAUTY BUZZ 14 Rescue Dry Winter Skin with this Laser
COACH’S CORNER 16 Running + CrossFit = PR
FIT COUPLES 20 Amber & Brad Cole 22 Ashanti & Brent Coleman 24 Katelyn & Nathan McMurry 26 Rori & Tim Liebman
WEEKEND WARRIORS 28 Ashley Bradford, Triathlete 30 Michael Deutsch, Triathlete
FOOD + NUTRITION 36 Can You Be Sugar Addict?
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38 In the Mood for Food: Chocolate Rubbed Sirloin in Cherry Sauce
IN EVERY ISSUE 5 Starting Line 6 Fit News 40 Events + Lifestyle Calendar 42 Photo Finish: 2
MRTC Winter Road Race Series
On the Cover: Molly Duchemin & Rick McCracken Photo by Tindall Stephens
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23 Years and Running Strong Amy Goode
Hailey Thomas
Laurenne Hom
When not beating the streets looking for the next fitness craze, Amy enjoys running, cycling, and swimming, and is always on the lookout for the best cheat meal. Sharing inspiring fitness stories encourages her to stay healthy.
Hailey has been running over half her life fortunately not from the law! She has run marathons and half-marathons in Dublin, NYC, LA, Anchorage, Seattle, Red Woods, Big Sur, New Orleans, Sylamore 25K, Shelby Farms 50K and Memphis (6 times). Trails are her new love along with interviewing Weekend Warriors with the same passion for fitness.
Laurenne is a freelance web designer, graphic designer, writer, and editor who has worked her way through 11 different countries and 24 states. She’s an avid cyclist, who biked 1500 miles across half the country in 2014. She also loves pilates and never does the same workout twice!
Publisher Amy Goode amygfitness@comcast.net
901.218.4993
CONSULTANTS Executive Editor Hailey Thomas hailey@memphishealthandfitness.com
901.335.6005
Advertising & Marketing Amy Goode 901.218.4993 Hailey Thomas 901.335.6005 Copy Editor Laurenne Hom
Tindall Stephens
Caroline Sposto
Christin Yates
Tindall has been shooting for over 20 years, specializing in weddings and portraiture. She currently is a super busy mom of three teenagers,wife of a Memphis firefighter/ Paramedic, and entertainer of two boston terriers .....among running a full time photography business. www.tindallfarmerphotography.com
Caroline Sposto is a writer and actor. She’s been published by The Saturday Evening Post, Family Circle Magazine, and literary magazines and anthologies. She won the Alpine International Fellowship for Short Fiction in 2017 and writes for Broadwayworld.com.
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 Blair Mize Graphic Design Brian Williams Photographers Philip Murphy Tindall Stephens Jen Russell
740 N. Evergreen Street Memphis, Tennessee 38107 Send articles and photos to hailey@memphishealthandfitness.com H+F reserves the right to edit all materials for clarity, space availability and suitability for publication. First copy free, additional copies, $1. Mailed subscriptions: $25 per year. Back issues, $5. Memphis Health + Fitness Magazine does not knowingly accept false or misleading advertising or editorial content, nor does Publisher assume any responsibility should such advertising or editorial appear. Readers are encouraged to notify Publisher when they suspect false advertising. All rights reserved. Copyright © 2018.
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Andrea LeTard
Philip Murphy
India Nikotich
Andrea is the creator and author of Andrea’s Cooktales, an heirloom cookbook being released Spring 2018. She is also a personal chef, small party caterer, and cooking instructor. Andrea has been featured on Cooking Channel, Today Show, and Local Memphis Live. She was chosen as a Top 100 Contestant on MasterChef Season 6. Follow Andrea on Facebook, Instagram (@andreas_cooktales), and her video blog series at Andreascooktales.com.
Phillip has been living in Memphis for over ten years and started in photography and videography six years ago. Although he didn’t go to school for his craft, he’s a storyteller at heart. “I love to tell my version of your story and to get to know what it is that inspires you and makes you.”
India is a senior at Rhodes College and originally from San Antonio, TX. She’s made Memphis her home through community service, pulling espresso at local coffee shops, and rowing down the Wolf River with her college’s crew team.
facebook.com/ MemphisHealthFitnessMag @MemHealthFitMag please recycle
Read us online at memphishealthandfitness.com
STAR TING LINE
Fit Trip
Shout Out
Billy and Emily Smith ran the Key West Half Marathon in January. Emily says, “It was a blast, and then we rode bikes around Key West for three days! So awesome!”
HAVE YOU BEEN ON A FIT TRIP? Send a photo and brief caption to: hailey@memphishealthandfitness.com. Vic Butcher rode 50 miles in Santa Fe for JDRF in November. “I’ve never done so much climbing at altitude before (2500 feet). The first 20 miles, my teeth were chattering, even though I had on winter cycling gear.”
Hank Deutsch, 81, wears the five medals he won at the Senior Games in Arizona.
Fit Face
Fit Read
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Dr. Dudley Seth Danoff, a Beverly Hills urologist and author of The Ultimate Guide to Male Sexual Health, has an abundance of expert tips for staying in good condition so you can be your best in the bedroom. Dr. Dudley highlights five ways to reinvigorate your love life. “Sex is a fantastic way to combat stress, improve cardiovascular health, and enhance emotional well-being, so both your body and your partner will thank you.” Theultimateguidetomenshealth.com
Follow us on instagram @memfitmag
Tag us or use the hashtag #memfitmag for your post to be featured. 5
FIT NEWS
F3: Fitness, Fellowship & Faith for Men F3, a national network of free peer-led workouts for men, arrived in Memphis in August 2017. Now it serves more than 200 men across the city at more than 10 outdoor workout sites. From Millington to Downtown to Collierville to Arlington, men gather seven mornings a week before work to exercise together and invest in one another. The mission of F3 is simple: it exists to plant, grow, and serve small workout groups to invigorate male community leadership. F3 stands for Fitness, Fellowship, and Faith. The basic tenets of an F3 workout are simple—they’re always outdoors, always free, and always peerled. It caters to men only and always ends in a Circle of Trust, which is a platform for the leader of that day’s workout to share something that challenges the hearts and minds of those in the group. F3 is open to men from all walks of life and faiths. Morning workouts are typically boot-camp style but often involve various components including running, core exercises, and even rucking (walking with a weighted backpack). The result is that those involved get in much better physical shape and improve their mindset through fellowship in a community of like-minded individuals.
F3 is open to men of all ages, abilities, and stages of physical health. Workouts take on a mindset of “no man left behind; no man left the same.” Someone always has the six. In other words, everyone will be challenged, but everyone has each other’s back, including and especially those in the back of the pack. There’s never a charge for an F3 workout and no reservations are needed.
Check out F3memphis.com/schedule for times and locations of free workouts across the Mid-South.
Hometown Half Marathon Receives Tennessee State Championship Status Jackson/Madison County and the Exchange Club Carl Perkins Center for the Prevention of Child Abuse are proud to announce that the Andrew Jackson Half Marathon has been named a 2019 RRCA Tennessee State Half Marathon Championship Event by the Road Runners Club of America (RRCA). Since 1958, the RRCA has awarded championship events through a competitive bidding process at the National, Regional, and State level to RRCA member clubs and events. The RRCA Championship Event Series is the largest grassroots organized running series in the US. “Many factors, including participant reviews, are considered when selecting RRCA Championships,” says Sherilyn Johnson, RRCA Tennessee State Representative.
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In light of the new designation, there will be a few modifications to the races this year. The course will
be the same challenging course as last year, however, start lines and start times will be separate. The marathon will start at 7 am, while the half marathon will start at 7:15 am. Marathon participants will run a double loop course (which also serves as a Boston Marathon qualifier), and half marathon participants will run a single loop. The challenging course runs through the renovated downtown area, beside the University of Memphis Lambuth Campus Arboretum, along tree-lined residential neighborhoods, and around West Tennessee’s largest medical center. “We were honored to have been awarded the State Championship in 2018 for the Marathon and are thrilled to have received the award for the 2019 Half Marathon. To be named as a Tennessee State Championship event from RRCA puts the RunAJM Jackson race in
ranks with top-rated races in the state. Not only does it help promote the sport of distance running, but it also helps showcase Jackson as the home of Tennessee’s oldest marathon. It will give runners a unique opportunity to be a state champion recognized by RRCA,” says Danny Crossett, RunAJM Jackson Race Director.
RUN www.andrewjacksonmarathon.com
Each runner will receive a custom designed finisher medal as they cross the finish line. At the Awards Ceremony, RRCA State Championship medals will be presented to top overall, master, grandmaster, and senior grandmaster male and female winners. Following, Andrew Jackson Half Marathon awards will be presented at 10:15 am and the Marathon awards will be presented at noon.
Center forE many COM R U Nyears T E Nand N E has SSEE’S OLDES provided hundreds of thousands of www.andrewjacksonmarathon.com dollars in proceeds. “We (the Exchange Club Carl Perkins Center) are honored to be a recipient of the HALFthis MARATHON & FULL MARATHON proceeds from wonderful UST&Fsays CERTIFIED COURSES • ELECTRONIC CHI event,” Pam Nash, Executive CUSTOM FINISHER MEDALS Director of the Exchange Club Carl & HOODIES Perkins Center. “Our Center serves all counties in West Tennessee outside of Shelby. The proceeds from this event will be used to help provide support to families in preventing and dealing with child abuse.”
The RunAJM Andrew Jackson Marathon has been supporting the
Race details and registration is open at Andrewjacksonmarathon.com.
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LIVING WELL By Jodi Rump, DDS
Protecting Your Gums and Your Heart Any trip to the dentist’s office for a teeth cleaning means you’ve heard them tell you to floss. Flossing helps remove plaque and bacteria that are not easily reached by your toothbrush. Plaque is the main cause of gum disease. It starts as an invisible bacterial film that develops on your teeth, which eventually turns into tartar. Good oral hygiene, including flossing and brushing, is an essential component of good oral health. Current scientific studies don’t show a direct link between poor oral hygiene and heart disease. However, there appears to be a connection between an unhealthy mouth and the potential to develop heart disease. Common risk factors for both include smoking and an unhealthy diet, which could explain the association between the two. Gum (periodontal) disease has been linked to diabetes and heart disease, which is more prevalent in patients who smoke. Gingivitis doubles the risk of heart disease. The presence of periodontal disease can be an indicator or warning sign of other diseases in your body. Periodontal disease and heart disease have several risk factors in common (age, along with ethnicity, gender, smoking, diabetes, and other illnesses), making the correlation between periodontal disease and cardiovascular disease apparent. Managing your overall health means taking care of your mouth, which is often forgotten. Here are a few tips for improving oral health:
Schedule dental appointments every six months Dentists looks for much more than just cavities and plaque. They also examine your mouth for abnormal growths, cracks in your teeth, oral cancer, and gum disease. They also take your blood pressure. If it’s too high or if there are changes in your mouth, they may refer you to see your doctor. These developments may indicate a bigger health concern.
Brush and floss daily
Don’t skip your physical
Ideally, you should brush and floss at least twice a day. Neglect can cause changes in gum tissue, resulting in swollen or bleeding gums, receding gums that leave your teeth looking longer than normal, and bone destruction. These indicate that a higher number of periodontal bacteria may be present. Don’t get in the habit of letting periodontal bacteria stay concentrated in your mouth.
See your physician regularly. If you are concerned about preventing heart disease, ask your doctor about proven ways to reduce your risks.
Dr. Jodi Rump is a dentist and owner of Main Street Dental. For an appointment, call 901.527.0716 or visit Msdmemphis.com.
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LIVING WELL By Jennifer Valli, AASECT
Spending More Time Between the Sheets Can Add Years to Your Life Some health benefits are related to orgasming in general, but other benefits relate to partnered interactions. For example, many studies link lower blood pressure and orgasm, but a landmark study found that intercourse specifically lowered systolic blood pressure. Strong pelvic floor muscles help women maintain healthy vaginal tissue and avoid incontinence, which 30% of women experience over a lifetime. During orgasm, women experience contractions every tenth of a second. Vaginal penetrative sex, orgasm or not, helps keep a woman’s vaginal barrel and muscle tissue healthy. In fact, if women aren’t having vaginal penetrative sex every week, they should use a dilator once a week to maintain healthy vaginal tissue, strengthen pelvic floor muscles, and prevent atrophy to the vaginal barrel. After orgasm, there is an increase in the calming hormone oxytocin and a decrease in the stressproducing hormone cortisol. This improves the ability to fall asleep, and according to a study in the Journal of Women’s Health, increased estrogen levels allow for deeper REM cycle sleep. Increased levels of oxytocin have added benefits for monogamous couples. Researchers in Germany found that oxytocin impacted monogamous men’s choices when encountering an attractive stranger. Oxytocin promoted bonding with their significant other, not the stranger.
One of the most effective ways to help relieve pain, reduce stress, and improve sleep may already be in your bedroom. According to The British Medical Journal, orgasms can also boost your immune system and increase life span. Those who orgasm two times a week or more add eight years to their lives. A recent study showed that people ages 50–89 who engaged in sexual activity in the past year had higher levels of cognitive functioning.
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Another study reported that men who sexually engaged once a month or less had a 45% increased risk of cardiovascular disease compared to those who engaged two to three times a week. The Journal of the American Medical Association reports that the more a man ejaculates, the lower his risk of getting prostate cancer. Endocrinologists at both Columbia and Stanford University found that women who have sex at least once a week have more regular cycles and less painful menstrual cramps.
There are benefits for those who engage in consensual non-monogamy or BDSM (bondage, discipline, sadism, and masochism). Reuters found people who identify with BDSM were less neurotic and felt more secure in their relationships. When a relationship is not monogamous, the people involved have to be able to understand their wants and boundaries and effectively communicate that to their partners. Sex is more than just for pleasure. Its health benefits can improve your quality of life and make it last longer.
Jennifer Valli is a psychotherapist who specializes in sexual health. She is certified nationally with AASECT, the American Association of Sexual Educators, Counselors, and Therapists. She is an instructor at the University of Tennessee Health Science Center in the departments of OBGYN and Occupational Therapy. JenniferValli.com
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LIVING WELL By Valerie Monismith, RN
Achieve Vaginal Tightness with IntimaLase/IncontiLase Technology Female health symptoms may include subjects that are hard for women to discuss, especially when it comes to vaginal and bladder health. Some women may feel embarrassed and alone with what they are going through. According to The National Institutes of Health, over 32 million women suffer from vaginal atrophy symptoms such as dyspareunia (pain during sexual intercourse), vaginal dryness, and vaginal irritation. Vaginal atrophy is chronic and progressive, and will not resolve with time or without treatment. Left untreated, these symptoms can cause discomfort and negatively impact a woman’s quality of life, including sexual relationships and emotional well-being. Severe cases may affect clothing choices, exercise options, and body position during normal activities. Stress urinary incontinence (leaking urine when you laugh, cough, or sneeze) is often related to vaginal atrophy or weakening of the vaginal and pelvic floor muscles, which give support to the bladder:
Treatment Options for Vaginal Atrophy include: • O ver-the-counter products such as lubricants can help with comfort, but they do not effectively treat the underlying pathological causes. Lubricants can also be messy and cause more irritation due to certain ingredients in them. • H ormone replacement therapy may help with symptoms of dryness, however, not all women are candidates for this. • S urgery is an option to tighten the vagina, but that often creates more complications from scar tissue pain. It is not advisable to pull compromised tissue tight versus methods to rejuvenate the tissue.
Alternative Treatment Laser rejuvenation with IntimaLase/IncontiLase technology thermally affects the vaginal tissue by stimulating collagen remodeling and synthesizing new collagen fibers in the vaginal mucosa tissue and collagen-rich endopelvic fascia. The final result of collagen neogenesis and remodeling is the tightening of the vaginal canal. This also gives greater support to the bladder and improves normal continence function in women with mild to moderate stress urinary incontinence. This treatment improves the health of your tissue, which improves normal lubrication. There is no discomfort with this gentle treatment, and patients can return to normal activities immediately. This is safe for all women, even cancer survivors who have a higher risk of vaginal atrophy after chemotherapy and other harsh drugs. The number of treatments needed may vary with the degree of atrophy, but most women are happy after two treatments. Clinical studies show that 95% of women assessed the change to their vaginal tightness as strongly or moderately improved after IntimaLase treatment. Data also showed the average shrinkage of the vaginal canal after IntimaLase treatment was 17%. This treatment is highly regarded for its safety and efficacy, with a high level of patient satisfaction (97%).
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Valerie Monismith is a Registered Nurse and co-owner of Ashtoria Aesthetics & Wellness. For more information on IntimaLase, visit Ashtoria.com or call 901.310.3530.
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BEAUT Y By Melissa Toyos, MD
Cure Your Winter Skin Woes with MIXTO Laser Lift It doesn’t matter if you are 25 or 75, skin changes with age. Life takes a toll on your skin. Pollution, stress, winter weather, and prior sun exposure all add up to a complexion that is a little duller and skin that is a little thinner and less resistant to the effects of gravity. Skin naturally stretches a bit as you age. While you can build up muscle mass to take up extra room to look toned, facial muscles are different. MIXTO Laser Lift is designed to tone and polish complexions of all ages. This is accomplished by using columns of light and heat to naturally turn on the production of collagen and elastic—essential building blocks of skin. In as little as six weeks, you see increased collagen production. Skin looks tighter, more toned, and more youthful.
MIXTO Laser Lift is especially effective around the sensitive and thin eye area. It can instantly smooth out fine lines and wrinkles, tighten droopy lids, and help open up eyes for a fresh, youthful look. MIXTO Laser Lift can be used on the face, neck, décolletage, and hands by eliminating unwanted pigmentation in these areas. The procedure is simple. Once your skin is sufficiently numbed, laser spots are applied. You can feel the sensation of the laser treatment, but no pain. The procedure takes about 10 minutes, and skin will appear slightly pink like you’ve been exercising. The pinkness lasts about 20 minutes before it begins to fade. Post-procedure skin is particularly sensitive and requires products
designed for that purpose. Patients are given a gentle cleanser suitable for post-laser skin and a good moisturizer. Skin will be temporarily drier than normal as it heals. A good sun protectant is necessary (natural, non-chemical sunscreen). Most people notice a difference in their skin immediately because of the heat intensity. Skin feels immediately tighter after the procedure and eyes feel “more open.” Collagen building starts to kick in at six weeks, peaks at 12 weeks, and continues for at least a year after the procedure. MIXTO Laser Lift is a fast and simple procedure that can deliver fast, effective results to keep your skin looking as good as the rest of you!
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Dr. Melissa Toyos is a Partner, Research Developer, and Cosmetic Surgeon with Toyos Clinic. For more information, go to Toyosclinic.com or call 901.683.7255.
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COACH’S CORNER By Rachael Smith
CAN CROSSFIT AND RUNNING COEXIST? If you’ve stepped outside the house in the past five years, you’ve probably heard of CrossFit. It’s a high-intensity fitness program that incorporates a wide range of functional movements that create a timed or scored workout. Although CrossFit can incorporate some running, that’s not really what it’s about. Even so, CrossFit can have a place in your training to help you reach your next PR. It’s flexible enough to let
you tailor the workouts to what will help you the most. If you’re a runner, you can work on strengthening your hips, back, legs, and arms. The workouts require quick bursts of energy that create a cardio element. After two months of doing CrossFit, I got my mile time down by over a minute! I had worked up a strong aerobic base for the 2018 St. Jude Half Marathon.
Do you have questions about getting started or finding a plan to work for you? Stop in and talk to anyone on our staff. We’ll be happy to help!
In the same way, running will also help your aerobic capacity for CrossFit. Both types of training are excellent ways to up your fitness and health. Yoga can also help you find more flexibility and mobility—two things runners often struggle with. If you’re running has plateaued, try mixing in CrossFit to give your training new dimension and to become a better, balanced runner.
Rachael Smith can be found slinging shoes at Fleet Feet Collierville when she’s not at CrossFit or tearing up the roads. She ran her first 13.1 race at St. Jude in 2018, and is completing a masters degree in sports marketing at the University of Memphis.
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FIT COUPLE
Molly & Rick A Meal Prep Love Story Molly Duchemin, 32 (pisces), and Rick McCracken, 42 (gemini), already had something in common when they met as employees at WellworX gym in 2010. However, they shared more than just a love for fitness. They both competed at the national level as college athletes and also had meal prepping down pat. Now, the couple is engaged and co-owns Amplified Meal Prep, which creates nutritional meals for its clients. Meal prepping was a big part of their plan to get into better shape. “Friends noticed how well it was working for us and asked if we’d make their meals,” Molly says. “And then their friends wanted meals from us too, and we realized we could transform this into a legitimate business. It’s exploded over the past two years!”
Clean Carbs and Lean Protein Molly and Rick have combined a degree in exercise science and a background in personal training to develop custom meal plans that focus on lean protein, clean carbs, and plenty of vegetables. They believe in their product and eat strictly Amplified meals Monday through Friday. “The key to everything is food,” Rick says. “With 24 hours in a day and only a couple of those spent at the gym, that’s a lot of time left to mess up the hard work you put in. Eating right is 70% of the job.” To Molly and Rick, this feels like a lifestyle more than a diet. Some of their favorite meals include flank steak, turkey, tilapia, and shrimp—all full of flavor. “Variety is key,” Rick says, “There has to be a balance, like allowing ourselves to have a steak dinner on the weekends. Doing it right five days a week means you can still see good results.” When they want to enjoy a date night, they head downtown for dinner and drinks at Spindini on South Main.
Weights and Cardio The couple works out at NBS Fitness six days a week doing a balance of weights and cardio. Molly will be competing in a figure competition later this year and also sees a personal trainer. They try to model the kind of integrated wellness that Amplified Meal Prep stands for. Molly says, “I see the abs come through and the change in my physique when I’m eating clean. We know how good we feel when we eat like this, and we want to help others feel the same way.”
“The key to everything is food.” —Rick McCracken 18
By India Nikotich Photo taken at Zen Studio by Tindall Stephens
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FIT COUPLE
By India Nikotich Photo taken at Zen Studio by Tindall Stephens
Amber & Brad Fit Parents Take On Health and Wellness at Home Since they met in college in Mississippi, Amber and Brad Cole have devoted their careers and personal lives to holistic health and wellness. Nearing their 16th wedding anniversary, the couple is stronger than ever thanks to their five-day weekly exercise program they do from their garage that’s converted into a gym. Brad, 36, is a Doctor of Chiropractic and a Strength and Conditioning Specialist with a Masters in Sports Rehab at the Cole Pain Therapy Group. He draws from CrossFit and kettlebell training courses to create personalized, seasonal workouts. Amber, 37, is a pediatric physical therapist for children with neurological disorders. She handles all of the meal-prepping for their family of four.
Balancing Work, Life, and Exercise During the school year, they work out together for an hour each night after putting their two kids to bed. Over 10 years, they’ve amassed an enviable amount of equipment, including barbell weights, dumbbells, a rowing machine, a pull-up bar, and a squat rack. This winter, they are focused on strength training with barbells. “I call it hibernation training. I look forward to it every year because it’s always so cold and it can be difficult to get in high-intensity workouts during January and February,” Amber says. “I always need to know what I’m doing that evening so I can get geared up for it. If I know it’s something I’m not going to like, I can prepare mentally and with what I eat during the day, so there aren’t any surprises.” Amber and Brad emphasize consistency over metrics. Together they celebrate small victories, like their first 100 kettlebell swings or squatting 315 and 215 respectively on the same evening. “Years back, we used to do half marathons, but now we just want to be fit enough to do things together,” Brad says. “On our anniversary trip in October, we went to Grand Turk and spent every day hiking, paddle-boarding, and snorkeling from the time we woke up to the time we went to bed.”
How They Eat Right and Stay Motivated Before school and work, the family shares omelets for breakfast. Then each person grabs their color-coordinated lunch box—always full of veggies and chicken—on their way out the door. On Fridays, Brad and Amber take off the afternoons from work to have a weekly date. “I love the time we’ve built in with each other,” Brad says. “I would never want to pull myself away from the house to be at the gym. I know that works for many people, but we’ve made the home gym work in a sustainable way.” One of the high points of last year was watching their children, Lawson and Taylor, participate in a Memphis Youth Athletics Cross Country meet for elementary school kids.
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“During the summer, when Taylor and Lawson are able to go to bed a little bit later, they come and workout with us. They come up with their own exercise, sketch them out with chalk, and use some of my equipment from work,” Amber says. “We always have lots of fun.”
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FIT COUPLE
Ashanti & Brent Strength After Stroke High school sweethearts Ashanti and Brent Coleman have always been fit-conscious, but after Ashanti suffered a stroke in November 2017, the couple took their healthy lifestyle to the next level. “I’ve always been one to exercise and eat right, but the blood clot and stroke happened anyway,” Ashanti says. “Because I was healthy and young, I recovered quickly, which is something I am very thankful for.” Ashanti, 39 (libra), works as a nurse practitioner and teaches foundational skills for first-year nursing students at the University of Memphis. Brent, 40 (sagittarius) works in transportation and coaches their son’s football and basketball teams. Their goal: “Approach our forties healthy and fit, and better than we looked in our twenties.”
The Diet The family avoids red meat, pork, and sugary beverages, sticking mostly to low-carb and protein-based meals. If they do indulge, it’s in moderation: pizza on Fridays with lots of veggie toppings and ice cream in small portions. Ashanti meal preps on Sundays based on themed nights (like Taco Tuesday), and they always have high protein bars in their pantry. Other foods that all four Colemans enjoy include chicken or turkey hot dogs, vegetarian baked beans, sugar-free fruit cups, and taco soup. “For breakfast, we really like the protein shakes from 310 Nutrition because we are up and rushing around early,” Ashanti says. “The kids love salmon, and we do too, so we have that at least once a week.”
The Workout “It’s better when you workout and eat right together as a family,” she says. “I practice what I preach when I talk about a healthy lifestyle with nurses and customers.” Before the stroke, Ashanti loved to run and do yoga. Now she incorporates hot yoga three to four times per week at Sumits Yoga in Germantown and weight trains with Brent at ATC Fitness. Over the summer, she plans to take a certification course to teach yoga. Brent, who has been lifting since 15, weight trains as a way to relieve stress from his job. At ATC Fitness, he likes to target his arms, chest, and shoulders. “Once you learn that everything is about technique, it’s easy to get a hang of it. I do things my way at the gym,” he says. “I’m not trying to hit a weight goal or lift a certain amount, I just want to gain energy and feel better. Once my wife had the stroke, it was an alarm for me. I thought, ‘If not now, then when?’”
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“It’s better when you work out and eat right together as a family.”
By India Nikotich Photo by Tindall Stephens
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FIT COUPLE
By India Nikotich Photo by Tindall Stephens
Katelyn & Nathan Life Partners and Co-Owners of Nutrition Hub After two years of long-distance dating, Katelyn and Nathan McMurry met for vacation in Portland, Ore. in 2017 and decided to elope. “We didn’t want to go home after the vacation was over and be apart anymore,” Nathan says. They settled together in Memphis, sandwiched between their two families. “I was blown away that Memphis is the second most unhealthy city in the United States,” Katelyn says. In April 2018, they launched Nutrition Hub, a meal-replacement bar. “Our meal replacements are a way to get something that is easy, tastes good, and is good for you,” she says. They have four locations: Germantown, East Memphis, Downtown, and Lakeland (coming soon).
Keeping Customers Healthy Nutrition Hub’s protein shake menu has three parts that make up a full meal. An initial aloe shot aids digestion, which is followed by an herbal thermogenic tea (a powerful fat-burner). The shake, about 200 calories, has a minimum of 24 grams of protein, 11 net carbs, and 21 vitamins and minerals. Smoothies come in 45 flavors. “Nathan used to play football and I was a competitive gymnast for a few years, so protein shakes have always been a part of our lives,” Katelyn says. “We wanted something that we could enjoy, too.” Nutrition Hub locations are perfect to visit on the go, but customers are invited to socialize, study, or participate in a fitness class. “Because we aren’t from Memphis, we were unsure about how the community would embrace us, but our hard work has paid off,” Nathan says.
Balanced Bodies, Balanced Life Nathan and Katelyn start their day as their customers do with a tea and shake. With an eye on completing marathons this year, Nathan spends an hour every day at High Point Climbing and Fitness. Katelyn has experimented with several gyms, including Orange Theory and Shed Group Fitness, but now sticks mostly to yoga at Hotworx seven days a week. Although they exercise separately, they spend most of their day together at Nutrition Hub in East Memphis. “Even when we’re not at work, we’re probably talking about work, but we don’t mind,” Nathan says. “A lot of people tell us they don’t know if they can work with their spouses, but we love that we get more time to hang out than most couples. It’s great having a life and business partner all in one.”
“It’s great having a life and business partner all in one.” 24
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FIT COUPLE
Rori & Tim :
By India Nikotich Photo by Tindall Stephens
Staying Fit as a Family
For Rori and Tim Liebmann, 2007 was the year that changed their life. Tim weighed nearly 600 pounds, which crept up over the years by focusing on his career over his health. Rori was also unhappy with her body. Fertility trouble and a challenging pregnancy helped put extra weight on her petite frame. Together they joined Nutrisystem, and Tim lost 100 pounds in the first 90 days. After shifting to real, unprocessed food and incorporating exercise, Tim lost a total of 325 pounds by the following year. Rori and Tim were sold on the benefits of a healthy lifestyle.
“If my story can help someone get motivated, I want to tell it” – Tim Liebman
The Ups and Downs of Their Journey After the Liebmanns’ big transformation, they moved to Memphis in 2016. The temptation of the city’s great barbecue was enough to throw a wrench in their diet. “This city has the best barbecue in the country, and we were new, so we started eating out a lot,” Rori says. They went to the experts at Transformation Doctor to help get them back on track. Though they weren’t able to exercise during the program, they met their goals by solely adjusting their diet. After six months, Tim, 54, weighs 240 pounds and Rori, 46, is back down to a size two. “In 2007, I had a 60-inch waist but now I fit into a 34,” Tim says. “These are clothes I never imagined I would wear. I’m fitter now than I was as a high school athlete.”
How They Keep Fit Since Tim has retired, they go to Club Pilates in Collierville seven days a week, sometimes more than once a day. They get in cardio and do bodyweight exercises by using the Reformer and TRX system. “I got Tim hooked. We are well known at Club Pilates.” Rori jokes, “The couple that diets and does Pilates together, stays together.” Tim says, “Most people fail because they don’t do it as a household, and we didn’t make that mistake.” His dramatic weight loss and lifestyle change have led him to be a role model for healthy living. He gets to talk about his journey to those struggling with obesity as he did. “If my story can help someone get motivated, I want to tell it.” “It’s difficult to relate to someone who’s always been fit and never struggled with his or her weight. But I am that person who has split pants and broken chairs, so I understand that it’s a journey. I can hopefully touch those people and motivate them to focus on changing their lives like I did.”
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WEEKEND WARRIOR
ASHLEY NATIONS BRADFORD Triathlete, 42, Physical Therapist with Rehab Etc., Leadership Collierville Board, Legislative Board for TN Physical Therapy Association BRAGGIN’ RIGHTS:
racing. My first loss was at 16 weeks, and it was awful. It was hard because my training keeps me sane! I have amazing kids now so I have so much more fuel and can’t wait to share this with them.
I have… • competed in the USA Triathlon Nationals for Olympic Distance • q ualified and competed in the IRONMAN 70.3 World Championship
NEXT CHALLENGE: Germantown Half Marathon, Memphis in May Triathlon, and IRONMAN 70.3 Ohio. I want to qualify for the IRONMAN 70.3 World Championship in New Zealand!
• m ade All American for USA Triathlon • e arned the IRONMAN All World Athlete designation I have won at King of the Hill Triathlon, Mighty Mite Triathlon, Healthy Shelby 5K, and Master’s at the St Jude Half Marathon (3rd place). I competed in my first Ironman in Arizona in 2017, finishing in just over 12 hours.
MUST-HAVES: I can’t workout without my Garmin watch. My Wahoo Kickr is a close second. I am a data fanatic!
BEST EATS: Flight… an appetizer flight, wine flight, seafood flight, and dessert flight.
HIGHLIGHTS: I love the local races like Annie Oakley and Mighty Mite, but the IRONMAN 70.3 World Championship in 2017 was one of my most memorable races. It was amazing seeing the best athletes from all over the world, and women competed on a separate day so it was a great vibe!
PASSION: Kids make everything fun, interesting, and crazy! I also love my job and that I can give people hope and comfort while seeing them get better. I love it when they can return to their regular lives be it work, running, or playing with their kids.
I ❤ TRI’S: You can push for your individual goals and still be a part of a team and a community that encourages everyone to do their best. You put in the work and get the reward!
INDULGENCE: Sweets—any and all!
QUOTE: “If you always do what you always did, you’ll always get what you always got.” —My high school cheer coach
OBSTACLE COURSE: I had a difficult time getting pregnant, so for years I had to take time off from training and
“You put in the work and get the reward!” Interview by Hailey Thomas. Photo by Blair Ball.
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To nominate a Weekend Warrior, email us at hailey@memphishealthandfitness.com
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WEEKEND WARRIOR
MICHAEL DEUTSCH Triathlete, 50, Managing Director at United Capital, Board Chair of Memphis Inner City Rugby BRAGGIN’ RIGHTS:
PASSION:
Coaching the Christian Brothers High School 1995 lacrosse team to a state championship. Almost 25 years later, those men are in leadership roles throughout Memphis alongside being great dads and husbands. The athletic challenges we faced prepared us the challenges life gave us.
I am so proud of the 150+ student-athletes of Memphis Inner City Rugby. Serving on the Board of Directors has been life-changing. In just a few short years, our program has produced state champions and college scholarships. Soon Memphians will get to see a documentary on our girls’ program that was produced by Nike!
MOTIVATION: A few years ago, I trained for IRONMAN 70.3 Miami. It pushed me to my limits. Proving to myself I could finish it has carried over to other challenges and opportunities in my life. Since I create many of my own barriers, I have the ability to push through them.
NEXT CHALLENGE: The Great American River Run has been a family event for us. My Dad and I run it, and my oldest daughter McKinlee volunteers. The course is a lot of fun because it weaves through the city and waterfront.
I ❤ TRI’S:
MUST-HAVES:
Everyone can ride a bike and even participate in triathlons. I love the fact that young and old, men and women, pros and first-timers are all out on the same course, facing the same challenges—all the while cheering and supporting each other.
I update my FELT mountain bike like I update my car. As I get older, I need all the help I can get with new technology. Victory Bicycle Studio is my go-to place.
BEST EATS: My wife Ali and I love the bar in Acre. We get their Kim Chi fries and a burger. Chilled Old Dominick or Cathead vodka is a must.
INSPIRATION: My dad, Hank Deutsch, at 81, trains weekly at CrossFit Hit & Run, swims at the Memphis Jewish Community Center, and rides the Greenline. He’s truly an inspirational man. As you read this, he will be competing in the Senior Games in swimming in the 80-85 age group.
QUOTE: “Mediocrity is boring and exhausting.” — Pascal Finette
“Since I create many of my own barriers, I have the ability to push through them.” 30
Interview by Hailey Thomas. Photo by Philip Murphy.
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SURVIVOR PROFILE
By Caroline Sposto Photo by Tindall Stephens
Coming Back Stronger After an Early Heart Attack Working hard has been a theme throughout 39-year-old Marques Young’s life. It started when he was seven and his father signed him up for Little League Baseball. “I had no idea what I was doing. I put my glove on the wrong hand and got hit in the head with a ball on the first day of practice,” Marques says. Without any encouragement from his parents, Marques got his hands on some tennis balls and practiced catching using the concrete steps in front of his house. “Every day—rain, shine, or scorching hot—that’s what I did.” He came back next season and made the All-Star Team, and every year that followed. When Marques made it to high school, it was the 1990s. Around that time, Loyola Marymount player Hank Gathers was in the news. He had collapsed and died during a game. Marques was diagnosed with the same heart-muscle disorder as Gathers: hypertrophic cardiomyopathy (HCM), an abnormal thickening of the heart muscle that makes it hard to pump blood. He was allowed to continue playing baseball, and it was actually a torn ACL that prevented him from continuing his career at the University of Tennessee. Marques remained active through college, though. He played softball and touch football while he was studying mechanical engineering. Enjoying a successful career in food manufacturing, Marques got married in his late twenties to his wife, Tanya. Her eight-year-old daughter, Sydney, made him an instant father. “Once I had a family, I wanted to become more serious about my health,” he says, “but I thought I had outgrown my condition and I that was fine.” By the time he was in his early thirties, Marques was the Maintenance Manager of one of the largest breweries in the country. This vaulted him to an even more prestigious job in Denver. That success came at a price with the stress of the job taking its toll.
“Having a heart attack was the event that forced me to take a close, introspective look.”
Marques made the choice to come back home to Covington for his family and his health. “That step down seemed like a good idea, but within three months, I was moved up to Plant Maintenance Manager again. I was right back to what I had just gotten away from.” Stress was still a big factor in his new job, but he was resolved to stay until their daughter finished high school. “I was beyond burned out,” he says, and soon enough, he was in the emergency room. “It wasn’t a heart attack, but at that moment, I knew I had to do something different. I didn’t know what it would be. I had to get the bills paid.”
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In addition to his job, he worked on the side teaching people how to manage their money, managed social media, and published books. With his wife’s encouragement, he eventually decided to take a significant pay cut and start a new career as a financial advisor.
His affinity for that role is immediately apparent. “This isn’t a job. This isn’t work. This isn’t a career. This is my purpose. My life’s work. I help people design the lifestyle they want,” Marques says.
SURVIVOR PROFILE
The couple thought his career change would immediately lead to a healthier life. However, years of stress had a detrimental effect on his heart. The family was enjoying a social event at the park with a casual game of kickball when Marques fell ill. He chalked up his shortness of breath to heat, pollen, and being slightly out of shape. He quit the game and began dousing himself with water, but felt little relief. His wife drove them home, and it wasn’t until after midnight that the seriousness of his condition began to sink in. “A small voice in the back of my head said, ‘If you go to sleep you’re going to die,’” he recalls. They went to the ER and they began prepping him for surgery. Marques later learned he had a total blockage on the right side of his heart and had suffered a heart attack without knowing it. He also learned that HCM, the condition that most concerned him, was what had kept him alive. The thickness of the left wall of his heart had made it used to working much harder than normal. They made immediate changes to their lifestyle by throwing away all the junk food in their house and changing their diet. The treadmill they had
purchased a year earlier, that had become an oversized clothes hanger, was unearthed. “That first day on the treadmill was like my first day of baseball all over again. I struggled to complete even a slow 15-minute walk. I felt defeated,” Marques says. “Nobody told me depression could be a side effect of surviving a heart attack, but it’s a common thing.” Things turned around when he found a support group on Facebook; social media became his accountability partner. His 30-minute walk grew into a two-mile walk, which eventually became running two miles. Encouraged by his daughter, Sydney, who is also a runner, he signed up for the Great American River Race. He made the St. Jude 10K his next goal.
don’t have to define them. No matter how things look, there are resources available and they can make a better outcome.” Marques’s heart attack wasn’t caused by diet or inactivity. He says, “Stress was the culprit. It was the cumulative effect of smaller things.” Since that trip to the emergency room, he’s been thoughtful and deliberate about redesigning his life. Although Marques is a financial advisor, he finds himself often discussing other factors like health that impact his clients’ lifestyles. “I urge people to dream in 3D—desire, dedication, and discipline. If any of these components are missing, it causes stress.”
In two weeks of training, he conquered that distance and then added speed. His cardiologist was astonished but gave him no restrictions. A month later, Marques finished a half marathon on his own and is still keeping up the pace.
Marques’s low-stress lifestyle includes meditating every day and taking off Friday afternoons. He’s slowed down and is more self-reflective. He says, “After a cardiac event, you have to dig a little deeper.” Therapy is also part of his holistic approach to well-being.
After his journey from near death and deep depression to a healthy body and mind, he now volunteers as a mentor with The Heart Association. “I know some people want to give up, but I remind them that cardiac problems
“It’s not just the physical component,” he says. “You have to balance the mental, emotional, and spiritual aspects of health. Otherwise, you’re going to have issues. It’s not a matter of ‘if’ but ‘when.’”
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FOOD+NUTRITION By Kate Lyman
Sneaky Calories & Simple Swaps Most of us are aware that foods like doughnuts, chips, and cookies are higher in calories and should be enjoyed in moderation. However, even when we do our best to make better food choices, some of the foods we perceive as being healthy may actually be sabotaging our progress if we’re trying to lose weight. Watch out for some of these sneaky extra calories that could be holding you up:
COOKING OILS Cook up a healthy dinner of chicken and veggies in 2 tablespoons of olive oil means you’re adding 28 grams of fat and 250 extra calories to your meal. Swap out that out for olive oil spray or cook with chicken or vegetable stock to add some extra flavor.
CONDIMENTS Ketchup, BBQ sauce, mayo, and salad dressing can add hundreds of calories to your day. Make an easy switch to reduced-sugar ketchup and BBQ sauce, use mustard in place of mayo on sandwiches, or use Greek yogurt-based dressings or vinegar on salad instead of oil-based dressings.
Easy Food Swaps COOKING OIL 1 Tbsp oil = 125 calories, 14g fat
FRUIT SMOOTHIE 1 smoothie = 300 calories
COOKING OIL SPRAY 3 second spray = 30 cal, 3g fat
FRESH FRUIT 1 apple, orange, or banana = <100 calories
LIQUID CALORIES Reducing the calories you drink is a very effective way to lower your overall caloric intake without changing the food you eat. Adding cream and sugar to coffee and drinking juice, soda, or sweet tea can make a big impact on your day. If you can’t drink coffee black, try adding a splash of almond or coconut milk and a little less sugar. Instead of pairing a meal with a sugary beverage, have unsweetened tea or sparkling water.
TOPPINGS These can turn a health-conscious snack into a high-calorie treat. Be deliberate about what you add to salads, parfaits, and smoothies. Dried fruit, croutons, nuts and seeds, and salad dressing can clock in a salad at well over 1000 calories. Adding granola, coconut flakes, seeds, nuts, and chocolate to yogurt or smoothies can add hundreds of extra calories without providing a lot of extra food to eat.
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LATTE 100 calories
RANCH DRESSING 1 serving = 160 calories, 14g fat
GRANOLA ½ cup = 250 calories
MIXED NUTS ¼ cup = 170 calories
BLACK COFFEE OR TEA 0 calories
GREEK YOGURT RANCH 1 serving = 45 calories, 3g fat
OATS ½ cup = 150 calories
AIR POPPED POPCORN 3.5 cups = 100 calories
Kate Lyman, MPH, CHES is owner and head coach of an online nutrition coaching business. She and her team at KLN believe in ditching restrictive diet rules and building flexible eating habits that allow you to eat the foods you enjoy while still working towards your aesthetic, performance, and health-related goals. She provides individualize and group nutrition coaching and also instructs corporate nutrition seminars. Get in touch at katelymannutrition.com or on follow along at @klnutrition.
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FOOD+NUTRITION
Can a person really be addicted to sugar? If it feels like eating one cookie will lead to devouring the whole package or that you can’t be trusted around sweets, you may feel like you’re addicted to sugar. When it’s normal that you feel out of control around treats, excluding sweets or remaining abstinent from sugar may seem like the most sensible solution. There is currently no scientific evidence to support that food, sugar included, is addictive. The research on humans and food addiction thus far is based upon the Yale Food Addiction Scale, a tool that includes 17 (out of 26) statements that could also reflect chronic dieting. The failure to control for two very important variables—the impact of dieting and restriction on eating behaviors—has led to major holes in food addiction research. Deprivation, dieting, and restriction are major drivers of compulsive or binge eating. Imagine a pendulum with one side representing deprivation and restriction and the other representing overeating and out of control feelings with food. The pattern of the pendulum is predictable in
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that the further the weight is pulled toward the deprivation side, the further it will swing in the opposite direction. Such is the pattern with diets or attempts to exclude certain foods from your diet, especially pleasurable foods like sweets. However, when restriction and perceived threats of deprivation end, overeating and bingeing behaviors decrease significantly or even end. Unconditional permission to eat allows the weight of the pendulum to remain in a resting position. Scientists have observed similar brain activity in rodents in response to addictive substances and in response to food. There are a couple of catches, though…This type of response to food happened only in settings of food deprivation. The brain changes that led to needing increasingly more of an addictive substance like cocaine were not observed in response to sugar. In the same way, humans who are accustomed to eating without restraint haven’t the felt sense that food has power over them. Instead, they
By Blair Mize, MS, RDN, CSSD, LDN
reach a stopping point with eating and tend to choose a variety of foods. Still, the brain lights up in response to pleasurable food as well as other enjoyable experiences such as listening to music, laughing with a friend, or petting a puppy, but we don’t blame addiction for the pleasure derived from these behaviors or experiences. Who could blame someone for deciding to avoid sugar following repeated out of control experiences with overeating sweets? While subscribing to the idea that sugar addiction is a problem with a simple solution, cutting it out entirely is likely unsustainable and may prevent a peaceful, freeing, and satisfying relationship with food. Despite unanswered questions in food addiction research, it is clear that more restriction may only perpetuate the problem of feeling addicted to food. In fact, it can be a major root of the problem. If you’re tired of being torn between sticking to New Year’s resolutions and enjoying Valentine’s Day treats, a registered dietitian can support you in finding a balanced relationship with food.
Blair Mize, MS, RDN, CSSD, LDN is co-owner of Memphis Nutrition Group, a nutrition & lifestyle counseling practice operated by registered & licensed dietitians/nutritionists. Memphis Nutrition Group believes in a non-diet approach that promotes overall health and optimal performance without compromising the enjoyment of food. For more information call Memphis Nutrition Group at 901.343.6146 or visit www.MemphisNutritionGroup.com.
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FOOD+NUTRITION
Chocolate Rubbed Sirloin with Red Wine Cherry Sauce
By Andrea LeTard
You could buy your sweetheart the traditional box of chocolate-covered cherries for Valentine’s Day or you can take it up a notch. This may seem like an odd flavor combination for a savory dish, but it works beautifully with red meat. Use sirloin for a leaner and slightly healthier option. The chocolate dry rub makes it extra luscious, and the cherry wine sauce makes it rich with just the right amount of sweetness. STEAK:
SAUCE:
q 1 premium sirloin steak (1–1 1/2 pounds, 1–1 1/2-inches thick) q 1 Tbsp good-quality cocoa powder q 1 Tbsp brown sugar q 1 tsp kosher salt q 1 /2 tsp freshly cracked pepper q 2 Tbsps butter
q q q q q q
1 shallot – peeled and thinly sliced 1 garlic clove – smashed 1 sprig rosemary 3 /4 cup red wine 1 tsp sugar 1 cup fresh or frozen cherries – pitted, plus more to garnish q 1 Tbsp butter q F laky sea salt
PREPARE THE STEAK Take the steak out of the refrigerator and pat it dry with paper towels. Combine cocoa powder, brown sugar, salt, and pepper on a large plate. Cover all sides of the steak with the dry rub, and let it sit at room temperature for at least 30 minutes. Preheat a large cast iron skillet in the oven at the highest temperature (480F–500F). Let the oven come to full temperature, then remove the pan with an oven mitt. Put it over high heat on the stovetop for 2–3 minutes or until smoking. Melt 2 Tbsps butter in the skillet and coat the bottom. Continue using the oven mitt since the skillet will be very hot. Transfer the steak to the skillet. Avoid moving it so it forms a crust. Cook it on each side for 1 minute, then flip it one more time and transfer the skillet back to the oven. Let it cook for 3–4 minutes (medium-rare to medium). Remove the skillet from the oven and transfer the steak to a cutting board and cover with foil until ready to cut and serve. PREPARE THE SAUCE Put the same pan with the drippings over medium-low heat on the stovetop. Add the shallot and let cook until soft. Add the garlic, rosemary, wine, and sugar; then lightly scrape the bottom of the pan with a wooden spoon or spatula to release some of the browned bits. Bring the sauce to a boil and let it continue cooking for 3–4 minutes. Add the cherries, and continue cooking another 3–4 minutes until it’s reduced to have the original volume. Remove from heat and swirl in the butter and taste for seasoning. Add salt and pepper if needed. SERVE Slice the steak and place on a platter. Top with the cherry sauce and finish with flaky sea salt.
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Reginelli Recommends:
EDGE CABERNET SAUVIGNON Edge is a medium-bodied cab with notes of chocolate, black cherries, and sweet spice. It goes down smoothly for a sexy Valentine’s night. $27.99 See Wine Enthusiast 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 being released Spring 2018. She is also a personal chef, small party caterer, and cooking instructor. Andrea has been featured on Cooking Channel, Today Show, and Local Memphis Live. She was chosen as a Top 100 Contestant on MasterChef Season 6. 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.
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EVENTS CALENDAR
FEBRUARY EVENTS 2/2/19 Crosstown 10K Memphis, TN 2/2/19 Mike Cody 4 Mile Classic Memphis, TN 2/9/19 Valentine’s Day 5K/10K Run/Walk Bartlett, TN 2/10/19 The Memphis Mile Swim Memphis, TN
For races details go to racesonline.com
2/10/19 Memphis Winter Off-Road Series – 8(+)k
2/23/19 Memphis Civitan Frosty 5K
Memphis, TN
Memphis, TN
3/2/19 10th Annual Margie Dowell 5K Race for Unity in Our Community Memphis, TN
2/16/19 Hamilton Eye Institute Race For Sight 5K Memphis, TN
2/24/19 Memphis Winter Off-Road Series – 10k
3/2/19 The Healing Races 1-Mile, 5K & 10K+
Memphis, TN
Memphis, TN
2/25/19 Collierville Dragons Youth Track and Field (Shelby Youth Sports) Collierville, TN
3/2/19 4th Annual Tiger Band On The Run 5k Hernando, MS
2/17/19 Laurelwood 15k Memphis, TN 2/23/19 The Great Amazing Race Memphis, TN
Race Directors, Reach Runners! Call Hailey at 901.335.6005 to Reserve Your Race Ad today!
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Gravel Bike Race 55 • 25 • 12 Miles March 2 Gravel Run 25 • 12 Miles March 3 Challenge – Double Header: Bike 1 Run 1, You Pick Register at: runsignup.com Bike and run scenic dirt/gravel roads in St. Francis National Forest and MS River State Park Custom long sleeve tee, BBQ, chili, vegan chili, vegan vegetable soup, Flat Hat beer, fruit and cookies Awards: great gear from sponsoring bike and run store partners
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Natchez Trace Century Ride May 4, 2019 | 7am Heat Wave Triathlon June 1, 2019 | 7am Annie Oakley Buffalo Bill Triathlons June 22, 2019 | 6:30am Dragon Fly Triathlon Aug. 24, 2019 | 8am
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IS
01.06.19
PHOTO FINISH
MRTC WINTER OFF-ROAD RACE SERIES
OVERTON PARK 3K Benefiting Memphis Runners Track Club
1
4
2
5
8
6
9
1. Micah McCaulley, Micah Mccaulley, Jessica Mccaulley, and Macen Mccaulley
6. Rachel Ragen
2. J Kiphot and Ellis Kipot
8. Ivan Torres
3. Rick Kipot and Faith Kipot
9. Adam Burkett and Ellen Burkett
4. Cahrlie Ragen
10. Alexa Bolts and Adalyn Bolts
5. Pat Jorgenson
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3
7
10
7. Maria Jomez
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01.20.19
PHOTO FINISH
MRTC WINTER OFF-ROAD RACE SERIES
WC JOHNSON PARK 5K Benefiting Memphis Runners Track Club
1
4
8
44
2
5
3
6
9
7
10
1. Amelia Phillips and Jason Phillips
6. Vincent Ciaramitaro
2. Jessica McCauley
7. Jeff Scoggins
3. Robin Ross
8. Dayna Eubanks, Michelle Long, and Tina Scoggins
4. Susan Parker
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10. Mary Williams
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