Memphis Health+Fitness Magazine January 2021

INSPIRING ACTIVE LIFESTYLES SINCE 1996

Be Your Best Self!

TIFFANY HAMILTON and other Memphians Get You Motivated

JANUARY 2021

Overhaul Your Diet the right way

THE ANNUAL

GYM, YOGA &

FITNESS UP YOUR SALAD GAME

STUDIO

GUIDE

We know health and safety are on everyone’s mind right now. One of the best things you can do to stay well is to see your primary care provider. Regular care helps you manage chronic conditions and prevent problems before they become serious. Call Regional One Health today for an appointment. We’re making it safe and easy to get exceptional care, because your health is essential.

.org/primary-care

SAFELY SOCIAL

800 E. Pkwy S. | Memphis, TN

We’ve adapted the layout of our facility to keep you safer while you exercise.

JOIN US at krocmemphis.org

“Excellent facility

to work out. Great gym, great staff, great child care and classes offered.

Check it out, you won't be disappointed.

– Matt S.

”

H+F JAN

20 21

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ON THE COVER

11 Gym, Yoga & Fitness Studio Guide

16 Tiffany Hamilton, Fit & Fly 30 Overhauling Your Diet 32 Up Your Salad Game LIVING WELL

8 Ways for Runners to Manage 10

Achilles Pain

6 Tips for Beginner Runners

FIT MEMPHIS

18 20 22 23 24

Marina Le Andrea Walker Dylan Brodeur Michael Ogunbanjo Hunter Mitchell

FOOD+NUTRITION

26 Antipasto Chopped Salad 28 Cauliflower Taco Bowls 31 Zucchini Noodles With Chicken Apple Sausage

34 Fermented Foods for a Healthy Gut

IN EVERY ISSUE

6 Starting Line 36 Weekend Warriors:

26

Allison Rose, Runner Daniel Fletcher, Jr., Runner

40 Photo Finish:

The Original Memphis Turkey Trot 5K

2

On the Cover: Tiffany Hamilton Photo by Amber Larkins Fitographyfiles.com

Need a Crown?

s U e v Gi n Hour. a Gone are the days of

crowns taking a week to

deliver. In the amount of time it takes to get a cup of coffee, we can get you the crown you need.

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1350 Concourse Ave., Suite 446 Memphis, TN 38104 901.881.1234

crosstowndentist.com

Laurenne Hom

25 Years and Running Strong

Editor in Chief Laurenne is a full-time editor and freelance Sr writer who loves to spend time outside with her (great big fluffy) dog. Surfing, cycling, and pilates are her favorite ways to stay fit when she can pull herself away from work. She’s always up for something deep fried.

Amy Goode

Photographer

Zoë Kirchoff

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

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

Halle Griggs Contributing Writer A graduate research assistant by day and Bikram Yoga instructor by night, Halle is currently pursuing her Ph.D. in Rhetoric, Writing, and Technical Communication at The University of Memphis. She enjoys reading, running, blogging, fall weather, and a glass of red wine.

Contributing Writer

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901.218.4993 CONSULTANTS

Editor in Chief Laurenne Hom

Tindall Stephens

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

amygfitness@comcast.net

Advertising & Marketing Amy Goode 901.218.4993

Publisher Amy is passionate about growing the health and fitness community, as she’s done for the last 25 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.

Lucy Harrison

Publisher Amy Goode

Kelsey Lawrence

Contributing Writers Kate Lyman Halle Griggs Caroline Pruente Andrea LeTard Kristen Rosania Almetria Turner Emily Turngren Graphic Design Brian Williams Photographers Tindall Stephens

648 Riverside #421 Memphis, Tennessee 38103 Send articles and photos to amy@memphishealthandfitness.com H+F reserves the right to edit all materials for clarity, space availability and suitability for publication. First copy free, additional copies, $1. Mailed subscriptions: $25 per year. Back issues, $5. Memphis Health + Fitness Magazine does not knowingly accept false or misleading advertising or editorial content, nor does Publisher assume any responsibility should such advertising or editorial appear. Readers are encouraged to notify Publisher when they suspect false advertising. All rights reserved. Copyright © 2020.

facebook.com/ MemphisHealthFitnessMag @MemHealthFitMag

Contributing Writer An award-winning journalist with a love for outdoor adventure, Kelsey is a Memphis-based freelance writer who enjoys telling stories that inspire others to get outside and explore beyond their comfort zones. She enjoys camping, hiking, yoga and winter waterskiing.

She did grow up in North Dakota, after all.

please recycle

Read us online at Memphishealthandfitness.com

MEMBERS ELIGIBLE FOR HOUSE CALLS BY A REGISTERED NURSE

WELCOME TO FIST BUMP SEASON IT’S THAT TIME OF YEAR AGAIN. WE’RE ALL BEING A LITTLE MORE CAREFUL THESE DAYS AND HOUSE CALLS MAKE THAT A BREEZE. BECOME A PRO HEALTH MEMBER AND WE’LL COME TO YOU!

We also should all focus on the important global movement toward strengthening our own immunity and taking responsibility for our own individual health. One thing we know about any illness is that an optimized immune system is your best defense.

We see house calls as a major benefit to community health. If we can see patients at home we think this is highly beneficial to the health of individuals and the community at large. When we make house calls, we strive to keep our patients safe in their homes and take all precautions we would take in the clinic.

3445 Poplar Ave #18 Memphis, TN 38111 901-417-6551 prohealthmemphis.com

STAR TING LINE

Ease Your Way Into a Healthy New Year Portion Up Your Plate •F ill up half your plate with non-starchy vegetables to provide fiber and nutrients.

•D evote a quarter of your plate for lean meats or proteins.

•R eserve the last quarter for starchy foods like rice, corn, or potatoes.

10 is All It Takes According to the CDC, physical activity is the fourth leading risk factor for global mortality. It recommends at least 150 minutes of moderate or 75 minutes of vigorous aerobic activity per week for adults. That’s easy to reach if you portion it into two or three 10-minute sessions per day.

Simple ways to take 10-minute breaks from sitting: Walk • Yoga • Dance • March in place • Push-ups & sit-ups

LET US HELP YOU GET STARTED! Expert Running Shoe Fitters • Free Running Advice

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STAR TING LINE

Simple Swaps to Boost Your Health Choose Chips Wisely We all crave a good crunch every now and then. But potato chips, besides being high in fat and starch, lack real nutritional value.

We recommend Crunchions, which maximize crunchy satisfaction.

They’re made with red lentils and have fewer calories and salt, half the fat, and much higher fiber and protein than the average chip.

Once you taste any of the 3 delicious flavors, you’ll forget they’re made of lentils. Our fave is sour cream & onion!

Malaise of Milk

Switch Your Spirits

According to a 2020 study, women consuming as little as 1/4

Bloating, weight gain, and inflammation are just a few

or 1/3 cup of milk per day showed an increased risk of breast

side effects of alcohol—not to mention its negative

cancer by 30%—and that percentage only goes up with

long-term impact. Instead, treat yourself to a celebratory

consumption. Although milk has numerous health benefits,

drink that actually benefits (not harms) your body.

it’s also a leading source of saturated fat in the American diet.

We recommend Ferm Fatale Mocktails, which are are

We recommend Better Than Milk organic beverages. Their

local, seasonal, small-batch, and artisanal drinks. They

plant-based offerings are made from spring water sourced

are high in B vitamins, good bacteria, yeast, and enzymes

450 meters above sea level in the Lessini Mountains of

that support and detoxify your liver instead of tax it.

Northern Italy. The entire line is free from gluten, dairy,

These zero sugar, wildly fermented, raw, live, and organic

lactose, soy, sulfites, carrageenan, and artificial flavors.

beverages come in classic flavors like Nojito, Margarita, Madame Mule, and Cosmopolitan.

Better Butter Mindful of Mercury

Although similar in many ways, almond butter beats out peanut better in vitamins, minerals,

Fish is one of the healthiest foods you can eat—packed with protein,

and fiber. Almonds are higher in fiber, calcium,

micronutrients, and healthy fats. Unfortunately, if you eat a lot of it, you

vitamin E, riboflavin, and niacin than any other

could be exposing yourself to high amounts of mercury, which fish absorb

tree nut. Plus, it’s paleo!

from pollution. Tuna has some of the highest levels of this toxic substance.

We recommend Once Again Organic or Natural Almond Butter.

We recommend Safe Catch, which tests every fish and only accepts the

They’re dry roasted for peak flavor and process in a peanut-free facility.

ones that meet their stringent mercury action limit. It’s safe for sensitive

The products are free of sodium, preservatives, cholesterol, and trans-fat.

populations such as pregnant women and children.

They’re also Non-GMO Project Verified, gluten-free certified, and Kosher.

7

LIVING WELL

By Mark Temme PT

Ways for Runners to Manage Achilles Pain The Achilles tendon is the largest and strongest tendon in the human body. It attaches the calf muscles to the ankle and transmits the force used to push off when you walk or run. Due to the everyday demands on the Achilles tendon, it is a common area to experience pain and loss of function. The technical term is Achilles tendinopathy (AT).

Achilles tendinopathy occurs in both active and sedentary populations. It is one of the most common running injuries; in fact, an estimated 10%–15% of all running-related injuries involve the Achilles tendon. While Achilles tendon pain and dysfunction can sometimes be related to medical conditions or medication, it is most often due to overloading the tendon.

In the active population, this overload is generally due to errors such as ramping up training and doing too much too soon. In the sedentary population, overload may be related to performing an activity more than usual; for example, increased walking while on vacation. In both cases, the activity involved exceeds the ability of the individual’s Achilles tendon to handle the load placed upon it.

The telltale symptoms of Achilles tendinopathy are pain and swelling present during activities and associated morning pain and stiffness. Generally, the pain and swelling will be located 2–6 cm above the heel (mid-portion tendinopathy). Less frequently it occurs at the attachment of the tendon to the heel bone (insertional tendinopathy).

The management of these two types of Achilles tendinopathy differs and may require a differentiated diagnosis and specific management by your healthcare provider.

Initial management involves the principles of RICE (rest, ice, compression, and elevation) and avoiding the aggravating activity.

HEALTHY STARTS HERE.

START YOUR JOURNEY WITH THE Y

YMCA MEMBERSHIP BENEFITS: No contracts. Ask staff about our 30-day cancellation policy FREE unlimited group exercise classes, water exercise and indoor cycling FREE access to indoor and/or outdoor pools FREE child-watch (while you work out) 8

at ymcamemphis.org

ymcamemphis.org 11 area locations

LIVING WELL

The cornerstone of treatment that a physical therapist provides, however, is a progressive exercise program focused on restoring the tendon to capacity to perform the activities required, which varies by patient. For some individuals, this may be running a marathon. For others, the load requirements involve walking around the block. The protocol-driven program is focused on strengthening the calf muscles and Achilles tendon and should begin as soon as possible. During the program, a physical therapist may also assess whether other changes could help with rehabilitation, such as a change in footwear or the use of heel lifts.

If you have looked up Achilles exercises online, you may be familiar with the Alfredson protocol. This was developed in the late 1990s

by Swedish Orthopedic surgeon, Professor Håkan Alfredson while treating his own Achilles tendon. It involves a progressive loading which emphasizes eccentric (lengthening) exercises. While this protocol still has a role in treatment and rehabilitation of AT, it has not been found to be effective for all those who are diagnosed. The

current best practice involves a progressive strengthening and loading protocol specific to each individual. This can be developed under the guidance of a physical therapist.

It is important to remember that this exercise program is a longterm plan, and it may take months to reach full recovery.

Fortunately, runners can often continue to run with Achilles tendon pain. The return to running must be graduated, and should not continue if pain increases beyond a mild level during the activity, or if pain is worse the following morning. It is also recommended that you do not run consecutive days, that you avoid running up hills, and that you further avoid speed work in the short term. Runners should also continue to cross train during this rehabilitation period.

Finally, as a physical therapist and a runner who has personally experienced Achilles tendinopathy, I wish to emphasize that it is important to continue a long-term strengthening program, which I recommend performing three times per week.

Mark Temme PT is the Director of Rehabilitation at OrthoSouth (Briarcrest) with a clinical specialty in managing running injuries and lower extremity tendinopathies. OrthoSouth offers patient-centric comprehensive orthopedic care, including physical therapy to athletes and weekend warriors in the Mid-South. With eight convenient clinic locations, 24/7 urgent orthopedic care via 901.261.STAT, general & subspecialty providers, and two outpatient surgery centers, they provide the best experience in orthopedic care, when and where you need it.

Safety first.

Commitment always.

It’s not about challenging times. It’s not about “new normals”.

It’s about staying true to what matters most. At Methodist Le Bonheur Healthcare, your safety remains our top priority.

And we’re more committed than ever to your health. We will continue to do all we can to support our community and improve every life we touch. We’re here for you.

Every single day.

To learn more about our services, visit methodisthealth.org.

Mandy Holder, RN 9 20-MLB-075_AD_8-25x5_MemphHF_Holder.indd 1

12/15/20 10:28 AM

COACH’S CORNER

6 Tips for Beginner Runners If you can walk and don’t have cardiovascular or joint issues, it’s highly likely you can run if you’re up for it.

No matter where you’re starting from, with a little patience, running can be a healthy, fun part of your life.

All you need to get started is desire, time, the proper shoes, and the gumption to take that first step.

There’s a lot of information out there about running that may make it sound complicated, but it is as simple as putting one foot in front of the other along with a little common sense.

1 M AKE SURE YOU’RE READY. Before you get going, it’s a good idea to get a physical from your doctor so you can be aware of any potential health problems. Better to find out before you’re in the middle of a run!

2 G ET THE RIGHT SHOES. Go to an actual running store where they can observe your gait and outfit you with the right footwear. There are many great shoes out there, but some will work with you and some won’t They vary by support type, shape, and cushioning. Your needs may not be the same as family members’ or friends’. You can’t get a proper evaluation on the internet, so head into your local specialty shop.

3 WEAR THE RIGHT CLOTHING. Stick with lightweight fabric that wicks moisture away from your skin. Natural fibers like cotton tend to soak up moisture, bunch up, and possibly cause chafing or blistering. When it’s cold, layer up with jackets, headbands, and gloves. If you start off with too many layers, you’ll begin to overheat, so expect to feel a little chilly at the beginning.

4 START OUT SLOW. Whether you’re already active or just getting off the couch after 20 years, your body needs to adjust to a new type of movement.

Begin at an easy pace and build up time and distance gradually. Stand up straight, relax your shoulders and hands, breathe through your nose and out through your mouth. Ideally, you should be able to maintain a conversation as you run, or else you may be going too fast. Just go easy—whatever that is for you!

5 BUILD UP GRADUALLY. If you’re consistent, your pace will naturally speed up without you even thinking about it. Many people prefer walk-run intervals as they increase stamina. Try a 1-minute walk/run as you work towards 20 minutes. Increase the amount of time you run or the length of your workout.

Remember to stay within yourself. This means that whatever you think you can do, most days do a little less. Running every other day allows your body to rest and heal, making injury much less likely, especially for those of us over 40.

Bryan Roberson and his dog Jackson

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6 MAKE IT FUN. Create a running practice you actually enjoy. Some like to run alone, while others like the camaraderie of groups. No matter what your level, there is a friendly group of people running your pace. Experiment with different routes and music or podcasts to keep things interesting.

Bryan Roberson is an ultrarunner and the owner of Breakaway Running.

Visit the store at 2109 Madison Ave. and 1223 S Germantown Parkway. Breakawaymemphis.com.

2021

GY M, YOG A & FITNESS S TUDIO GUIDE I T ’ S T IME T O M A K E GOOD ON YOUR NE W Y E A R ’ S R E S OL U T ION S

T he C O V ID 15 w a s no joke.

Check ou t a f e w loc a l s po t s t h a t a r e m a k in g i t e a s ie r (& s af e r) t h a n e ver t o ge t b a ck in t he g y m .

W i t h v ir t u a l cl a s s e s , ex t r a cle a nin g , a n d chil dc a r e ava il a ble— t her e’s no r e a s on no t t o c ommi t t o your f i t ne s s go a ls in 2 021.

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GYM , YO GA & FITNESS STUDIO G UIDE

HIGHER F L ICK E R A R T S DIS T R IC T GENERAL MANAGER: C ole Giovannetti HOURS: M orning classes, lunch classes, afternoon & evening classes

TYPES OF WORKOUTS: Train: This 45-minute class includes bodyweight exercises and elements like kettlebells, bands, free weights, and medicine balls. The focus is on building muscle, increasing cardio capacity, and achieving overall wellness. The workouts are programmed into six-week cycles that are designed to improve a specific movement or muscle group. This method ensures you are always improving and never plateau.

Climb: We have the only VersaClimber studio in the Mid-South. It’s perfect for busy people, who can expect to burn up to 500+ calories in just 30 minutes. A VersaClimber is a low-impact piece of cardio equipment that works your entire body. This class works your arms, legs, core, and glutes to climb, climb, climb in one high-intensity session.

Compete: Launching soon! These classes are for people who want to train for races such as marathons, obstacle courses, trail runs, etc.

The only VersaClimber studio in the Mid-South

WORKOUT LENGTH: 30–45 minutes COVID CLEANING/HYGIENE: We have hired a Safety Management team that will handle cleanliness of the building. The Climb classes are great because they have social distancing built in with the stationary equipment being spaced more than six feet apart.

Masks are required in the building.

CHILDCARE: On-site available during most classes COMMUNITY: Once it’s safe, events will be a big part of the Higher experience. Our Compete classes also help you train for races in a group setting and build support and camaraderie.

ADDRESS: 70 Flicker Memphis, TN 38104 SOCIAL: @highermemphis WEB: Highermemphis.com 12

Cole Giovannetti coaching students (pre-COVID)

SPECIALS: Use code HEALTH to get $30 off the full-price unlimited membership. Promo code good through February.

GYM , YO GA & FITNE SS STUDIO G UIDE

CL UB PIL AT E S E A S T ME MP HIS & C OL L IE R V IL L E OWNER: Tara Barnes HOURS: M-F 5 am–7:30 pm, Sat-Sun 8 am–4 pm

THE WORKOUTS: Reformer Flow, F.I.T., Cardio Sculpt, Center + Balance, Control, Restore, Suspend

CLASS SIZE: Limited to 10 with at least 6 feet of space in between each station.

CLASS LENGTH: 50 minutes COVID READY: We’ve implemented elevated cleaning procedures and have installed HVAC air scrubbers. Class sizes are limited so that participants are more than 6 feet apart, and masks are required inside.

ADDRESS: 6300 Poplar Ave #103 Memphis, TB 38119 3660 S Houston Levee #108 Collierville TN 38017

WEB: Clubpilates.com/eastmemphis & Clubpilates.com/collierville SPECIALS: Free 30-minute intro session, $0 enrollment

GER M A N T OW N AT HL E T IC CL UB GE R M A N T O W N HOURS: M -TH 5 am–10 pm, Fri 5 am–9 pm, Sat 7 am–9 pm, Sun 10 am–6 pm

FACILITIES: Indoor/outdoor pools, hot tub and saunas, racquetball

COVID/HYGIENE: New cleaning and disinfecting protocols have

and basketball courts, Precor and FreeMotion Strength machines, free weights, and Precor cardio equipment, indoor track

been put in place. Group Fitness class sizes are much smaller with limited capacities. Reservations are now required for childcare, swimming, and classes. Temperature checks administered at entry. Masks required at all times with the exception of swimming or showering.

CLASSES: 70+ group fitness classes: Dance, Yoga, Pilates, Total Body Sculpt, Silver Sneakers, Cycle, Les Mills BODYPUMP, BODYFLOW, BODYCOMBAT, RPM, etc.

TRAINING: Private and group training available. Some trainers offer training outdoors.

FOR KIDS: Licensed childcare included with membership. Monthly Kids Night Out, as well as Camps during fall, spring, and summer breaks.

ADDRESS: 1801 Exeter Rd Germantown, TN 38138 PHONE: 901.757.7370 WEBSITE: Gacfitness.org SPECIALS: $29 application fee for new members until Jan. 31, $0 for those with membership within past 5 years 13

GYM , YO GA & FITNESS STUDIO G UIDE

HO T WOR X G E R M A N T O W N, L A K E L A ND, E A S T ME MP HI S , C OR DO VA , ME MP HIS -P OP L A R AV E .

HOURS: 2 4-hour Member Access. Staffed hours: M-TH 11 am–8 pm, Fri 9 am–6 pm, Sat 11 am–4 pm This 24-hour infrared fitness studio combines infrared heat and isometric workouts to help you achieve the best workout in the fitness industry. HOTWORX gives members the opportunity to train in a semi-private, enclosed infrared sauna space. While inside the sauna, members work out, sweat out the stress, detox, tone, and gain strength. There are over 170 locations in the United States. A Sweat Anywhere membership gives you access to all!

THE WORKOUTS: 30-minute Isometric Sessions & 15-minute HIIT workout sessions including HOT Iso, HOT Yoga, HOT Pilates, HOT Bands, HOT Buns, HOT Core, HOT Cycle, HOT Row, HOT Blast. Each session is led by a certified Virtual Instructor and available 24/7.

INFRARED IS BETTER: With an infrared workout, it takes only a short time to generate an incredible calorie burn and supercharge to your metabolism for weight loss. You experience the same high-level energy spend post workout as your body works off calories to achieve homeostasis. Through exposure to infrared during exercise, your body will burn fat because your muscles gain energy from processing fat and sugar supplied from your blood. Some other benefits from infrared include sports recovery, cellulite and stress reduction, pain relief, anti-aging benefits, weight loss, and lower blood pressure—to name a few.

MORE VARIETY: We also offer a state-of-the-art FX Zone (Functional Exercise Zone) that includes weights, stability balls, medicines balls, battle ropes, pull-up bars, a dip station, and other equipment available for any combination of functional training and exercise routines. The App also offers VPT workouts that can be done in the FX Zone in the studio.

WHAT TO BRING: A HOTWORX mat and towel are required for all isometric sessions. Be sure to bring your water!

COVID CLEANING/HYGIENE: Each studio is carefully cleaned multiple times per day. Before, during, and after each member’s workouts, high-quality sanitation supplies and hand sanitizers are provided for additional cleaning beyond what is provided by the staff. Masks are required upon entry and hand sanitizing stations are set up around the studio. We are currently limiting the number of members that can work out in a sauna at one time.

GET MORE WITH THE APP: HOTWORX has developed its own Burn Off App, which allows members to schedule and keep track of their workout sessions. The Burn Off App communicates with their Apple Watch, FitBit, or other device to record calories during each workout and during the afterburn. When a new member joins a HOTWORX studio and begins to use the Burn Off App, they start their first 90-day challenge and every 90 days thereafter the challenge resets. The app also offers Virtual Personal Training (VPT) to members who upgrade their memberships to Sweat Everywhere (allowing access to every studio in the world). The VPT feature gives members access to personal workouts any time of day, whether in the studio or at home.

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LEARN MORE: Hotworx.net

GYM , YO GA & FITNE SS STUDIO G UIDE

SUMI T S YOG A GE R M A N T O W N & E A S T ME MP HIS OWNER: Amy Lenkszus HOURS: E arly morning, lunchtime, afternoon, evening & weekend classes We offer socially-distanced in-studio classes as well as live and on-demand classes via our Facebook group and MindBody app.

TYPES OF CLASSES: Sumits Yoga™ is our signature class designed for all levels. This addictive heated class is a combination of Bikram and Ashtanga vinyasa flow. Students move and breathe to hit music with a series of postures designed to build strength, flexibility, and balance while improving posture and reducing stress. We also offer a heated Vinyasa Flow class, Yin Yoga for deep stretching, Buti Yoga™, and Inferno Hot Pilates™—a core-focused high-intensity interval workout using Pilates principles to strengthen, tone, and sculpt.

CLASS LENGTH: 45 min, 60 min, or 80 min EQUIPMENT: Bring your own mat, large towel, and water. Due to COVID, we are not renting out equipment. Mats, yoga towels, props, and water are available for purchase.

TEACHER TRAINING: We host TN School of Yoga’s RYT200 program. The next YTT starts in January 2021 and is a combination of live in-person or zoom and online training. TN School of Yoga is an accredited yoga teacher training school recognized by Yoga Alliance.

COVID CLEANING/HYGIENE: Pre-registration for classes is required. Doors open 15 minutes before class to allow for sanitization and air exchange. Classes are socially distanced, and staff and customers are asked a series of screening questions and temperature check upon check-in. Masks required to enter the studio.

ADDRESS: 6645 Poplar suite 208, Germantown, TN 38138 SOCIAL: IG: @sumitsyogamem or Facebook: @sumitsyogamemphis WEB: Sumitsyogamemphis.com SPECIALS: 2 weeks intro offer $25 and 1st month membership $79

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Knees still hurt?

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Let’s talk.

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

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

Please call us today to schedule an appointment!

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901.850.5756 LendermonSportsMedicine.com 9950 Crooked Creek Dr Collierville, TN 38017 15

MEMPHIS FIT

FIT&FLY Hear from some of your fellow Memphians who are on top of their game.

From hours in the gym to diets that stick, their daily habit has given them new health & happiness.

Read their stories to find your inspiration for your own fitness journey.

Tiffany Hamilton, 41 OCCUPATION: School Counselor & Licensed Professional Counselor FAMILY: Husband of 19 years (Roger), 2 daughters (Sydney Jayne, 13) and (Sophie, 12)

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Photo by Amber Larkins Fitographyfiles.com

MEMPHIS FIT

Favorite Ways to Stay Fit: Set a goal. I enjoy competing in NPC Figure Bodybuilding Competitions. When I prepare, I usually start 16–20 weeks out. I have a clear plan from start to finish and that allows me to stay focused and in control of my training and diet. I love challenging myself, and I continue to strive to take it to the next level.

Where You Work Out: ATC, YMCA, and my home gym What Started My Fitness Journey: I have always enjoyed athletics and played volleyball at The University of Findlay. After college, I began taking and teaching group fitness classes. I also became a Certified Personal Trainer and spent a lot of time working out and training others. All of that changed after two miscarriages and a diagnosis of hypothyroidism. I took a break from working out. After a while, a friend recommended I get back to exercising and suggested a figure competition. I always admired the sport of bodybuilding. I began training again, hired a personal trainer, and educated myself on eating healthily. This goal helped me to focus on something positive. In 2010, I competed in my first Figure Competition, and I won! Since then, I have been hooked!

How I Stay Motivated: I focus on my goals and remind myself that I am a role model for my daughters. They are always watching what I am saying, doing, eating, etc. I want to show them how to set a goal, work hard to achieve it, and have perseverance.

What I Eat to Stay Healthy: It consists of veggies, fruit, whole grains, and proteins.

I try to avoid processed and high-sodium foods. I was diagnosed with Meniere’s Disease 14 years ago, so limiting dietary salt helps control dizziness by reducing the amount of fluid the body retains which may help lower fluid volume and pressure in the inner ear.

How I Curb Cravings: I try to drink a lot of water, and I avoid getting extremely hungry.

I usually crave sugar, so I will eat fruit.

My reward is... If I have had a great week, I usually reward myself by spending the day with my girls shopping and going out to eat.

That also usually involves Starbucks or frozen yogurt!

I’ve always wanted to try... Surfing, particularly in Hawaii. I have heard that there’s no better place to learn and ride your first wave!

My secret to staying fit... Be Prepared.

Once you establish a good routine, it becomes habit. I go to the gym at 4 am, so I plan the night before by laying out my clothes and gym bag. I also meal prep on Sundays for the week. I try to always take healthy meals and snacks with me.

My favorite piece of equipment: I have a love/hate relationship with the pull-up bar. I struggled to do a single pull-up, but after years of practice, they are now one of my favorite exercises!

What I Do to Stay Injury Free: I listen to my body, especially when I need to rest. This is one of the toughest things for me to do.

It’s not always easy... Working full-time, being a wife and a mother raising two middle-school girls that are very active in extra-curricular activities can be challenging.

That is why it is so important to establish a good routine. Training at 4 am is early, but that is the only time that works with our busy schedule. In the beginning, waking up that early was difficult but now that is my favorite time to workout!

Fave Workout Song: Say So — Doja Cat Advice to Others on Their Fitness Journey: 1. Set a small goal and then add a little to it each day. Remind yourself that doing something is always better than nothing.

2. Make it a priority. It’s up to you to decide that you are ready for a change. Most people fail because of a lack of commitment. It is not about being perfect, it is about effort.

3. Practice mindfulness and take it day by day, being grateful for the little things.

Remind yourself that even a bad day only lasts 24 hours.

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MEMPHIS FIT Photo by Tindall Stephens

Marina Le, 26 OCCUPATION: Registered Nurse

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MEMPHIS FIT

Favorite Ways to Stay Fit: Weight training each muscle group. My main focus is growing my legs and glutes—for aesthetics, but also for my mental health. Staying fit helped me keep my stress levels low through nursing school and now through everyday life.

Where I Work Out: You can find me in the gym at ATC. I love that it is 24 hours for days I need to get a late workout in.

What Started My Fitness Journey: Growing up, I wasn’t really into sports, but as I got older (late high school/early college) I felt I was missing out because I didn’t have any healthy hobbies. I followed several fitness gurus and saw their transformations. I started educating myself more on weightlifting and growing muscle. I started eating nutritious foods and increased my protein intake. It changed my life completely and I’m a huge advocate for exercise of any kind.

How I Stay Motivated: On days I don’t feel like going, I’ll tell myself just go in and stay at least 30 mins. I’ll end up staying over 30 minutes and those become some of the best workouts. I feel stronger mentally when I know I can stay disciplined.

What I Eat to Stay Healthy: I always have full breakfast; it gets me ready for the day. I get a good amount of protein in for muscle building and carbs to keep me energized. I find ways to prepare healthy alternatives for foods I enjoy so that it doesn’t feel like I’m on a diet.

How I Curb Cravings: Avoid going to the grocery store hungry. Drinking lots of water throughout the day. My weakness is candy, so I keep fruit to snack on as a healthy alternative. Also, moderation is key!

My reward is... a juicy steak!

I’ve always wanted to try... Ziplining in the mountains My secret to staying fit... Have a scheduled time and stick to it. Listen to your body when it needs rest days. Getting enough sleep is so important to growth and recovery.

My favorite piece of equipment: Cables! The resistance makes each exercise more challenging by adding tension to each movement. It’s perfect for muscle growth!

What I Do to Stay Injury Free: I make sure I’m always using proper form to avoid injury with each exercise. I don’t use weights that are too heavy that compromise my form. I also make sure to practice dynamic stretching prior to working out to warm up.

It’s not always easy... I had to overcome beauty standards that were set at a young age.

Growing up it was all about being skinny and wanting to weigh 100 pounds. I’m petite, but I was never that light. I’ve learned to love my body for what it is, not worrying about the number on the scale. I’m actually now on a weight gain journey. Seeing my transformation and how far I’ve come mentally and physically makes me proud of myself.

Fave Workout Song: Going Hard — Wiz Khalifa Advice to Others on Their Fitness Journey: Results don’t happen overnight. Never compare yourself to others. Set small goals for yourself. Take progress pics to see how far you’ve come!

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MEMPHIS FIT Photo by Tindall Stephens

Andrea Walker, 47 OCCUPATION: Family Nurse Practitioner FAMILY: Son (25) and Grandson (18 months)

Favorite Ways to Stay Fit: Follow a specific lifting/training plan on a weekly basis. I know exactly what muscle groups I will work and which machines I’ll use before I enter the gym. I even have a backup plan in case machines or equipment are being used. I include cardio at least three times a week for a minimum of 30 minutes. I also count calories and measure everything to help me remain fit.

I have been doing all three on a consistent basis for the past five years.

Where I Work Out: I am a member at ATC Fitness and I work out there six times a week. I also work out at home in my mini home gym or outside occasionally when the weather is nice.

What Started My Fitness Journey: 12/31/2014. I signed up at a gym for the “New Year’s Special.” It was an awesome decision. I have been working out consistently since then.

How I Stay Motivated: I focus on remaining healthy and being fit to help me keep going even when I don’t feel like working out. I was on blood pressure medication before I started consistently working out. After losing weight, I was able to stop taking it.

What I Eat to Stay Healthy: I try to limit my intake of processed foods. I eat lean protein—a lot of chicken, turkey meat, and egg whites—and healthy carbs, healthy fats, and a limited amount of fruit. I try to eat a carb, protein, and fat with each meal.

I eat six times a day and drink water, protein shakes, and coffee with stevia. I measure everything.

How I Curb Cravings: I am genetically blessed to not have a sweet tooth, but I do crave some foods such as french fries. I 20

MEMPHIS FIT

remind myself of my overall health and fitness goals and remind myself of the consequences of indulging in those cravings.

Moderation is key.

My reward is: Sometimes a new outfit, a new piece of gym equipment for at home, or an occasional cheat meal. (I do not believe in cheat days.) I am a competitive bodybuilder, so winning a trophy or medal is an awesome reward as well.

Bucket List: I’ve always wanted to try power lifting and train to go on American Ninja Warrior to complete the extreme obstacle course.

My secret to staying fit: I have a personal trainer/coach. Having someone else to help hold me accountable is key.

My favorite piece of equipment is… battle ropes What I Do to Stay Injury Free: I stretch before and after I work out. I also use a foam roller as needed. I am very careful when I lift while trying to make sure my form is correct. If it feels too heavy, I lower my weights and reassess my form. I see a chiropractor and get massages as needed. I use wrist wraps, lifting straps, knee braces, and a lifting belt depending on what muscle groups I am working.

It’s not always easy.... Although I am single, it can be difficult trying to spend time with my family, work a full-time job, have a social life, and make sure I work out. Time management is key to be successful. When the gyms were shut down, I started working out at home, but I put on more weight than I would have liked to due to the stress and not working out as much. By mid-August, I decided it was time to get back on track. I lost the weight and saw even more success once I was back in the gym. I competed in a bodybuilding competition in Nashville in October for motivation. I love bodybuilding, so I knew that would keep me focused. It worked.

Fave Workout Song: All I Do Is Win — DJ Khaled Advice to Others on Their Fitness Journey: It’s all mental. First, you must decide you want to be healthy and fit and then commit to it. You will have setbacks and unexpected delays, but you must keep pressing. Don’t set unrealistic expectations. Your fitness journey should become a lifestyle without a final destination.

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MEMPHIS FIT Photo by Tindall Stephens

Dylan Brodeur, 23 OCCUPATION: Risk Assurance Accountant at PriceWaterhouseCoopers

Favorite Ways to Stay Fit: In a world without COVID-19, I play basketball a few times a week and use my height down low in the post. I love competition, so I participate in races. If you are running in the Shelby Forest Loop Marathon, I’ll see you there!

Where I Work Out: ATC Fitness What Started My Fitness Journey: The day after Thanksgiving in 2014, I was feeling particularly overweight and lethargic. My father, a former bodybuilder, took me to a gym and after a few weeks of pain and dedication, I saw results that made the grind worth it. Ever since that day I have loved weightlifting and encourage everybody to get over that initial hump.

How I Stay Motivated: My workout partner/Father is always looking out for what is best for me. If I want to skip a day, I’ll hear about from him and vice versa.

What I Eat to Stay Healthy: I enjoy a four egg omelet everyday. Eggs are a fantastic source of protein and can be prepared in so many ways.

How I Curb Cravings: The two best craving suppressants are caffeine and protein. A black cup of coffee in the mornings allows me to get to my next meal, and meals with lots of protein keep me from snacking.

My reward is... The feeling you get after working out as hard as you could is the best reward I could ask for.

I’ve always wanted to try... Running the Inca Trail marathon in Machu Picchu.

My secret to staying fit... Intermittent fasting. I can put DOWN some food. Not eating for 16 hours of the day allows me to limit my calories while still enjoying tasty foods in moderation.

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My favorite piece of equipment: My favorite (and least favorite) piece of equipment is the rowing machine. Three sets of 7 minutes (30 seconds hard pull then 30 seconds rest) will get you as worn out as you have ever been.

What I Do to Stay Injury Free: Static stretching every day after a workout (especially your legs) will keep your muscles loose and keep you feeling good.

It’s not always easy... I’ve torn the patellar tendon in both of my knees playing football. Luckily, I was young and recovered well, but this certainly didn’t make it easy to be active.

Fave Workout Song: Wash Us In The Blood — Kanye West Advice to Others on Their Fitness Journey: Tell other people your fitness goals and ask them to keep you accountable.

Accountability is a strong tool.

MEMPHIS FIT Photo by Tindall Stephens

Michael Ogunbanjo, 60 OCCUPATION: Owner of Banjo Autos FAMILY: Wife (Sonya), son (Lanre, 36), daughter (Sarah, 23), 2 grandchildren

Favorite Ways to Stay Fit: I exercise 5-6 days a week with weight training and cardio. Every morning starts with a 5-minute plank. I also incorporate yardwork as part of my exercise on the days I don’t work out at the gym.

Where I Work Out: I work out at ATC Quince. My motivation is my quest to remain healthy and not need any prescription medications for health conditions.

What Started My Fitness Journey: I transitioned into this lifestyle 22 years ago after a car accident. I had to use public transportation and was so winded and out of shape while walking to the bus stop. I made a commitment to take better care of my body.

What I Eat to Stay Healthy: My diet consists of fish, fruits, vegetables, rice, and beans. No sweets, and breads are very limited. I drink 80-120 oz of water daily.

No sodas, processed foods, or fast foods.

How I Curb Cravings: I eat my favorite fruits, bananas and apples.

My reward is... Hawaiian Bread My secret to staying fit… 100% discipline and dedication. It’s not easy, but necessary to reap the benefits of a strong, healthy body.

What I Do to Stay Injury Free: I don’t overextending myself with my workout regimen, specifically not lifting weights heavier than I can handle.

Fave Workout Song: I’m Blessed — Charlie Wilson

Advice to Others on Their Fitness Journey: Stay focused and don’t get discouraged if you don’t get the results you want instantly. It’s the devotion to a total lifestyle change that will stay with you forever.

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MEMPHIS FIT Photo by Tindall Stephens

Hunter Mitchell, 31 OCCUPATION: Account Executive at Cornerstone Systems FAMILY: Wife (KayLeigh) and dog (Birdie)

Favorite Ways to Stay Fit: I love group HIIT classes, weightlifting at ATC, tennis, pick-up basketball, walking 9 holes of golf after work, and taking my dog Birdie for walks around town.

Where I Work Out: ATC Fitness, Shred 415, and Sol Hot Yoga & Pilates Studio What Started My Fitness Journey: After a tough work schedule issue and a life change, I decided to try out the weight room with my roommate after never really lifting before. It turned into a daily routine, obsession, and a necessary part of my life. I moved to Memphis in 2017 and wanted to supplement the weightlifting with something else, so I started taking Inferno Hot Pilates classes after a teacher invited me. I then got hooked on the hot room, group energy, and the fun I was having. Since then, I have incorporated group fitness classes such as Shred 415 and Hot Pilates into my weekly workout routine along with weight training.

How I Stay Motivated: It is all about keeping a routine and trusting the process.

The hardest part is showing up for yourself, even on your worst days. I also follow many fitness trainers and gurus on Instagram that help with my accountability. One of the Rock’s favorite quotes that I love is: “Success isn’t always about ‘greatness’, it’s about consistency… Consistent, hard work gains success.”

What I Eat to Stay Healthy: I make breakfast tacos or oatmeal and bring my lunch (usually chicken, rice, and veggies) to the office. My wife cooks a healthy dinner almost every night. I also like to eat peanuts, apples, beef jerky, and granola/protein bars as a snack. My wife meal preps lunches for both of us throughout the week, so that definitely helps us both stay on track.

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MEMPHIS FIT

How I Curb Cravings: I am bad about wanting to have a bowl of cereal at night before bed or a few snacks when I am bored watching TV. I tell myself and others, “If you don’t want it to be tempting you, then don’t put it in your house. Out of sight, out of mind.”

Enjoy ReliefLifefor Without Limitations marathon pain

My reward is... When I have had a great week in the weight room and I kill my HIIT classes all week, I treat myself. Wings, pizza, and beer are my ultimate cheat meal.

I’ve always wanted to try... Ninja Warrior Obstacle Course and a Stadion Spartan Race My secret to staying fit... It’s all about routine—taking BCAAs and protein before and after workouts, weekly meal prepping, using a fitness tracker to optimize the strain and recovery, and staying accountable to my wife and workout partners. I wouldn’t say that it is a secret, but working out, eating healthy and taking care of my body has become a major part of my lifestyle.

My favorite piece of equipment: Kettlebell and WHOOP Band What I Do to Stay Injury Free: I go to a sports massage therapist at Lifetime Fitness, use my foam roller, and do yoga and stretching. My favorite tool is the massage gun.

It’s not always easy... The COVID-19 Pandemic made things very tough on me when we had the initial lockdown in March/April for 50+ days. The gyms were closed and no group sessions were happening. It was very tough to find the motivation, positive attitude, and the will to want to work out, especially when living in an apartment. It really had a negative impact on my life and mood.

I was so used to going to the gym every day and having all that equipment readily available to me. I told myself when gyms opened back up, I would never take another gym day for granted and would always give it 100%.

Favorite Workout Song: WHATS POPPIN – Jack Harlow Advice to Others on Their Fitness Journey: If you are just starting or trying to find a new spark, do fitness activities you enjoy. Try group fitness sessions where the energy is contagious and everyone has positive attitudes and like-minded goals. If you are trying grow and continue on the path you are on, then consistency is key. You have to put in the work for months before the true results come. Best thing I can leave you with is a quote: ”Success isn’t owned. It’s leased, and rent is due every day.”

–JJ Watt

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FOOD+NUTRITION Recipe & Photo by Kristen Rosania

Antipasto Chopped Salad This is the perfect salad to kick off your year on the right foot. Full of fiber, healthy fats, and protein—it has all the elements to keep you smiling and satiated. Prepare it ahead of time for a nutritious and delicious lunch option to keep you on track throughout the week.

Prep Time: 15 minutes | Makes 4 Servings

Salad Ingredients: q 2 hearts of romaine, chopped q 1 cup radicchio, chopped q 4 stalks of celery, thinly sliced q 1 /2 cup sun-dried tomatoes, chopped q 7 -8 pepperoncini peppers, seeds removed and sliced into thin rings q 1 /2 cup marinated artichoke hearts, sliced q 3 slices of provolone, cut into 1-inch pieces q 1 /2 cup salami, cut into 1-inch pieces (for vegetarian, sub chickpeas or white beans) Optional: top with shaved parmesan cheese

Salad Dressing: q 1 /4 cup olive oil q 1 Tbsp red wine vinegar q 1 /2 Tbsp Dijon mustard q 1 clove garlic, minced q 1 /4 tsp kosher salt q 1 /8 tsp pepper q 1 /8 tsp oregano q 1 /8 tsp red pepper flakes q 1 /2 tsp honey

Directions: Toss all salad ingredients in a large mixing bowl. Whisk dressing ingredients separately. Top salad with dressing and toss to combine.

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Kristen Rosania is a Memphis-based meal prep chef, recipe developer, and the creator behind @forlemonsake, a social channel showcasing that home-cooked is always best. She believes in cooking real food with real ingredients, giving your body what it truly deserves. Find more information at Forlemonsake.com and follow along @forlemonsake on Instagram and Facebook.

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Be better in 2021. See your doctor and start the New Year off right!

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FOOD+NUTRITION Recipe & Photo by Emily Turngren

Cauliflower Taco Bowls A healthy, flavorful recipe to spice up your healthy meal rotation!

It’s vegan and full of nutrients and fiber to keep you satisfied.

Ingredients:

Directions:

Cauliflower q 1 Tbsp olive oil q 2 cups cauliflower pearls, or chopped cauliflower q 1 red bell pepper, diced q 1 /2 red onion, diced q 2 Tbsp taco seasoning

Preheat the oven to 425F and add the cauliflower ingredients to a lined baking sheet.

Toss to coat evenly, then cook for 25–30 min.

Brown Rice q 1 Tbsp olive oil q 1 /2 red bell pepper, diced q 1 /2 red onion, diced q 1 jalapeño, diced small q 2 cups cooked brown rice or quinoa q 4 -ounce can green chilis q 2 Tbsp taco seasoning q 1 /4 cup salsa Cilantro Ranch q 1 /2 cup vegan mayo q 1 Tbsp apple cider vinegar q 1 /2 bunch cilantro q 2 peeled garlic cloves q 5 basil leaves q S alt & pepper q W ater as needed Salad q 5 cups leafy greens q L ime wedge for topping

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Emily Turngren is the owner and chef of emVISION FOODS CO. A fresh, home delivery meal service in the Memphis area. She has been in the food industry for over 20 years as a private chef and cooking instructor. Learn more at emvisionfoods.com. Follow on Instagram @emvision_foods_co

While the cauliflower is cooking, prepare the rice mixture by heating olive oil in a pan over a medium temp. Sauté bell pepper, onion, and jalapeño for 5 minutes. Add the remaining rice ingredients and toss to combine. Turn heat to low and stir occasionally until ready to plate.

To prepare the cilantro ranch, add all of the ingredients (except the water) to a food processor or blender. Taste and adjust salt, pepper, and vinegar to your liking. Thin with water until desired consistency is reached.

To assemble, layer greens, rice mixture, and cauliflower in each bowl. Drizzle with cilantro ranch and serve with lime wedges.

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FOOD+NUTRITION

By Kristi Edwards, MS, RDN, LDN

Overhauling Your Diet?

READ THIS FIRST fact: onions, garlic, and cilantro contain components that actually help to rid the body of certain heavy metals. It’s a winwin-win!

EAT WHAT YOU ENJOY If you’re not a fan of certain “healthy” foods, then I’m giving you permission not to eat them. Seriously! Kale is not the only source of vitamin C, calcium, and potassium. It’s still possible to consume a healthful and balanced diet and obtain the nutrients you need from a variety of foods that you actually enjoy.

VARIETY

We’ve all been there. It’s a new year, and you decide this is when you’re going to buckle down and eat healthy because you “could stand to lose a few pounds.” You make baked chicken and broccoli for dinner and pay close attention to portion sizes. And just about as fast as you decide to make these changes, you determine baked chicken and broccoli for dinner every night just isn’t for you. You need flavor and variety! Combining new flavors with highly nutritious ingredients can create meals that taste great while promoting good health.

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FLAVOR The right herbs and spices can transform a meal. Think cinnamon, vanilla, cumin, oregano, thyme, ginger, garlic, and basil.

Cinnamon and vanilla really enhance the flavor of plain Greek or non-dairy yogurt, ginger is a great addition to stir-fry recipes, and the warm and earthy flavor of cumin enriches the taste of vegetable or bean soups. Get creative with your combinations to keep things interesting.

Herbs and spices not only add flavor, but they contain anti-inflammatory properties and good-for-you minerals. Here’s a cool

Your mouth—and your gut—will appreciate more variety in the plant-based foods you consume. The majority of the immune system is housed in the gut, so eating different fruits and vegetables is a big plus for your overall health. Be open to tasting new foods you may not have had before.

A healthy, balanced diet is going to look different for everyone because of unique food preferences and schedules. Rather than restricting what you love, focus on adding nutrient-dense foods when you’re able. Add a teaspoon of chia seeds to your smoothie, sprinkle nutritional yeast on broccoli, or mix in some lentils or chickpeas to your soups and salads.

Upping your nutrition bit by bit is an easier approach to being healthy instead of overhauling your entire way of eating.

After all, the best health habits are the ones you stick with!

Kristi Edwards and Erin Dragutsky, co-founders of 901 Nutrition, LLC are licensed and registered dietitians in Memphis.

Kristi specializes in helping clients implement dietary changes that can delay and prevent the need for dialysis, as well as clients who consume plant-based diets. Erin specializes in helping clients with eating disorders and disordered eating habits. She is passionate about helping clients ditch the diets for good, find food freedom, and develop a positive relationship with food. 901nutrition.com, 901.800.9526

FOOD+NUTRITION

Zucchini Noodles With Chicken Apple Sausage By 901 Nutrition, LLC Prep Time: 20 minutes | Makes 2 Servings Ingredients: q 8 oz chicken apple sausage q 1 yellow bell pepper, thinly sliced q 1 cup organic marinara pasta sauce q 2 zucchini, spiralized into noodles q 1 /4 cup basil leaves, chopped Directions: In a pan over medium heat, add the chicken apple sausage and sliced pepper. Cook for 8 to 9 minutes, or until cooked through. Add the marinara pasta sauce to the pan, and stir to combine. Remove everything from the pan and set aside.

Wipe the pan free of any remaining sauce. Add the zucchini noodles and cook for 1 minute or just until softened.

Divide the zucchini noodles between plates and top with sauce, chicken apple sausage, and peppers. Sprinkle with basil, serve, and enjoy!

Storing: Refrigerate the zucchini noodles and sauce in separate airtight containers for up to three days.

Nutrition information per serving: 452 calories, 19g protein, 15g fat, 21g carbs, 5g fiber

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FOOD+NUTRITION

By Cheffie’s Cafe

UP YOUR

SALAD GAME

Put down the ranch and croutons, and aim for a variety of textures and flavors to keep your salads fresh and exciting. Premade ingredients you can grab ahead of time—like Cheffie’s curry chicken, tuna, or egg salad— make it even easier to put together a healthy meal.

Kyoto Salad Ingredients: q ½ bunch kale, chopped q ½ head romaine lettuce, chopped q ½ cup edamame beans q ½ cup shredded lettuce q ½ red bell pepper, chopped q ½ green bell pepper, chopped q 1 stalk celery, chopped q C runchy chow mein, as desired q G inger sesame dressing* to taste

Nicoise Salad Ingredients: q 1 container mixed greens q ½ cup lemony tuna salad* q ½ cup black olives q 1 hard-boiled egg, chopped q ½ cup cherry tomatoes q L emon vinaigrette dressing* to taste Combine ingredients in a bowl and toss until evenly combined. Serve and enjoy!

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*Available for purchase at all Cheffie’s Cafe locations in 8-oz, 16-oz. and 32-oz containers. Cheffies.com/market-items

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FOOD+NUTRITION Caroline Shermer, MS, RDN, LDN

FERMENTED FOODS FOR A HEALTHY GUT

Developing a healthy gut microbiome requires eating consistently and consuming a variety of foods, including fermented foods. Fermentation is the process of breaking down sugar to yield acid (the sour taste of yogurt), alcohol (wine and beer), and carbon dioxide (those bubbles in your kombucha). Fermentation, while a recent health-food buzzword, is an ancient concept aimed at food preservation. Fermenting foods increases shelf stability, enhances and even adds nutrients, produces good bacteria, and halts the growth of foodborne illnesses.

Your digestive tract is home to approximately 100 trillion bacteria...that’s 10 times the number of cells in your entire body, but don’t panic because bacteria isn’t all bad! A healthy gut, or a digestive tract populated with probiotics (commonly referred to as “good bacteria”), builds the immune system, regulates mood, and aids in nutrient absorption and digestion of food. By eating just 1 gram of a fermented food like yogurt, vinegar, tempeh, cheese, sourdough, miso, or pickled vegetables, you’re eating an estimated 1 million to 1 billion microorganisms. Continue to nourish a flourishing gut microbiome with other fermented foods like…

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KIMCHI and SAUERKRAUT Spicy and garlicky, kimchi originated in Korea, while salty and tangy sauerkraut came from western Europe. Both are variations of fermented cabbage and are rich with bacteria, vitamin C, and B12. One of the few plant-based sources of vitamin B12 thanks to the fermentation process, kimchi and sauerkraut are excellent additions to vegetarian and vegan diets.

This fermented cabbage also provides fiber and a serving of vegetables to promote healthy and comfortable bowel movements. Try adding sauerkraut to your sandwich or avocado toast or mixing kimchi into your salad or grain bowl.

Caroline Shermer, MS, RDN, LDN is a nutrition therapist and Registered Dietitian at Memphis Nutrition Group. Memphis Nutrition Group believes in a non-diet approach that promotes overall health and optimal performance without compromising the enjoyment of food. For more information call Memphis Nutrition Group at 901.343.6146 or visit MemphisNutritionGroup.com.

FOOD+NUTRITION

KOMBUCHA Sweet tea is a staple in the South, but have you ever considered enjoying a glass of fermented sweet tea? Kombucha is also referred to as mushroom tea because of the mushroom-esque film that forms on top of the tea called the SCOBY, or symbiotic colony of bacteria and yeast. Because kombucha is made with green or black tea leaves, it contains antioxidants and polyphenols which may be protective of cancer and help our body fight against inflammation. Kombucha tastes like a tangy, slightly sweet tea.

There are so many variations using herbs and fruit to flavor. Taste test multiple brands and flavors to find your favorite!

KEFIR Kefir comes from the Turkish word keyif which means “good feeling”—and no wonder! This drinkable yogurt is an excellent source of protein, energy, calcium, and bacteria. It’s made by adding kefir grains to milk or non-dairy milk and waiting for fermentation. Kefir grains contain well over 50 varieties of bacteria and yeast, making kefir a great way to diversify your microbiome.

There are more ways to enjoy kefir besides just drinking it...try adding it to your smoothie, salad dressing, or overnight oats.

ACTIVE HEALTH CHIROPRACTIC We offer a full spectrum of treatments and therapies to address most aches and pains associated with an active lifestyle • Manual Medicine such as Chiropractic, Active Release Technique (ART), Deep Tissue Laser Therapy, Fascial Distortion and many other techniques • Solutions for Myofascial Pain, Tendonitis, Bursitis, Plantar Fasciitis, arthritis, carpal tunnel syndrome, epicondylitis, sprains/strains, trigger points and other musculoskeletal problems • Dr. Jeremy Jessop has over a decade of experience dealing with sports injuries, is master certified in ART, and is an Ironman himself

7844 Farmington blvd Germantown • 901.340.1837

In addition to flavoring meals with fermented foods, if you’re looking to intentionally take care of your gut health, keep in mind that sleep, exercise, stress, and some medications also affect the amount and types of bacteria in the gut. There are currently no recommended amounts of fermented foods to consume, so Memphis Nutrition Group suggests taking inventory of those you already incorporate into your eating and then consider branching out and trying some new ones. Once a day or once a week, experiment and enhance your health with functional and flavorful fermented foods!

Dr. Jeremy Jessop DC

SAMPLE MENU FOR A HAPPY GUT BREAKFAST: Banana + peanut butter smoothie, with kefir blended in

LUNCH: Spinach and Turkey sandwich on sourdough with sauerkraut

DINNER: Beef Bulgogi Bowl topped with kimchi

Start fresh this year.

SCHILLING FARMS

HIGH POINT TERRACE

SHELBY FARMS

956 E. Winchester Blvd.

Suite 107 | Collierville

483 High Point Terrace Memphis*

6903 Great View Drive Memphis*

BETHECHEF *Now open early! Visit our website for new hours.

www.cheffies.com

@cheffies 35

WEEKEND WARRIOR

Interview by Laurenne Hom Photo by Tindall Stephens

Allison Rose, Runner 37, Operations Supervisor at Raymond James

FAMILY: Husband (Scott) and 3 rescue shepherds (Bodie, Kassidy & Holly)

BRAGGING RIGHTS: I did a few virtual races in 2020, but I created different challenges for myself. I did a running streak that lasted 131 days, and I ran a half marathon with two friends who were running Virtual St. Jude races; we weren’t trying to place, but we had a great time creating our own courses and seeing the other runners (and the people cheering) that day.

PROUDEST MOMENTS: I finished the 2012 St. Jude Marathon in under 4 hours. However, getting back into running in 2020 felt like a huge accomplishment. I ran about 1,400 miles (ran <500 in 2019 and only about 300 in 2018). In the last few months of 2020, I ran a 10K PR (45:34) and a 21:57 5K (getting close to PR). Those feel like big accomplishments since I ran them alone without anyone else to push me.

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f

RUNNING: I love that I feel like a kid again when I run and that my Garmin says my fitness age is 20 because of my running!

GEAR MUST-HAVES: My Garmin Forerunner 935 and in the winter months GLOVES!

SPEED BUMPS: My back has a scoliotic curve, so along with back pain I have some other recurring injuries. My right hip and left knee tend to give me trouble when I put in too many miles and do not stretch or rest enough. I also have bunions which get worse after I do long runs and can be pretty painful.

BEST EATS: Maximo’s on Broad. I get the ceviche, soup of the day, Brussels Dilemma (usually with bacon), and wine

ON MY NIGHTSTAND? I’ve read so many books this year, a favorite being “Untamed” by Glennon Doyle.

INDULGENCE: I eat chocolate pretty much every day. I also love good wine and IPAs.

FAVE QUOTE: This is on my desk: “If you can’t

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fly then run, if you can’t run then walk, if you can’t walk then crawl, but whatever you do, you have to keep moving forward.”—Martin Luther King, Jr.

WHAT TO EXPECT: + FULL-BODY, LOW-IMPACT WORKOUT + ELEVATED CLEANING + MASKS REQUIRED + LIMITED CLASS CAPACITY + OVER 6FT PHYSICAL DISTANCE

Experience Club Pilates with a

Book online or contact the studio to register

CLUB PILATES EAST MEMPHIS 6300 POPLAR AVE. STE. 103 MEMPHIS, TN 38119

(901) 646-5054

clubpilates.com/ea st memph i s 37

WEEKEND WARRIOR

Interview by Laurenne Hom Photo by Tindall Stephens

Daniel Fletcher, Jr., Runner 45, Orthopedic Hand Surgeon at Orthosouth FAMILY: Wife (Blakely), kids (Mary Blake (17), Janey (13), and Daniel III (9)), 1 dog, 2 cats

FAVE FITNESS MOMENT: Placing 2nd in the Wolfman Duathlon a few years ago with my stellar teammate Laureen Coffelt.

CROSS-TRAIN: Regularly attending Orange Theory Fitness for the past two years has been a gamechanger for me. Having a coach pushes me to go farther than I can on my own.

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f RUNNING:

It’s simple, challenging, and gets me in the right frame of mind to go about the rest of my day. It’s also one of my favorite early morning activities when I’m traveling overseas.

SPEED BUMPS: I tore my left medial meniscus while running in Scotland in March 2020. My friend and partner Dr. Kenneth Weiss did my arthroscopic surgery in June, and I was back running six weeks later.

DREAM DINNER DATE: Beer with Paul McCartney. I saw him at a concert in Memphis a few years ago and was struck by how much he still loves to play music. That’s very admirable for somebody who has been at it for such a long time. I hope that I can be that way in my own line of work.

ON MY NIGHTSTAND: My latest book club selection, Inferno by Dante Alighieri

INDULGENCE: Good scotch and a Dostoevsky novel

SPIRIT ANIMAL: Oscar, my house cat. He is trustworthy, loyal, helpful, friendly, courteous, kind, obedient (mostly), cheerful, thrifty, brave, clean, and reverent!

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REGISTER. RUN. PARTY.

, 2021 9 2 Y A M , Y SATURDA eekend w Y A D L IA MEMOR n memphis downtow

RUN THE RIVER WITH US, FOR REAL! 13.1 - $55 10K - $30 5K - $25

Discount Registration good through February 28, 2021

SEE WHY IT WAS VOTED #2 RACE IN MEMPHIS

register now at www.memphisinmay.org

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11.26.20

PHOTO FINISH

THE ORIGINAL MEMPHIS TURKEY TROT 5K A great way to start off your Thanksgiving Holiday!

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1. S cott Verret, Kelly Crawfford, and Jeffrey Norman

6. Steven Henry

2. Abby Patterson and Heather Patterson 3. Clifton SR. and Clifton JR.

8. Bonnie Sauls, Sydney Sauls, Angela Brunson, and Kayli Brunson

4. David Jones

9. Susan Graham and Andrew Graham

5. Tom Mikulski and Nancy Mikulski

10. Joshua Tucker, Jordeyn Tucker, Zoey Tucker, and Ryan Tucker

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7. David Reynolds

Photos taken by: JEN RUSSELL lifeiscreative7@icloud.com lifeiscreative.weebly.com

HAPPY PLACE : HAPPY PLACE : anywhere together anywhere together

David | 51 - injury free | Confidently being active every day.

David | 51 - injury free | Confidently being active every day.

Enjoy more moments in your happy place.

Enjoy more moments in your happy place.

ORTHOSOUTH.ORG ORTHOSOUTH.ORG