Memphis Health+Fitness Magazine March 2021 by Memphis Health+Fitness

INSPIRING ACTIVE LIFESTYLES SINCE 1996

Debbie Carey Back in the Game for IRONMAN Memphis

MARCH 2021

ALLERGY

SEASON

Tips To Reduce Symptoms From a Leading Expert

Effortless EASE YOUR BACK PAIN

Body Sculpting

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.

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H+F MAR

20 21

ON THE COVER

8 Back Pain Advice From An Expert 10 How To Prepare For Allergy Season 14 New Game Changer in Body Sculpting

20 Athlete Debbie Carey is Able To Do Anything

LIVING WELL

12 Dangers of Not Getting Enough Sleep

BEAUTY

Easier Alternative To A Facelift

FIT MEMPHIS

18 Michael Cole Devoted To Fitness, Family & Country

22 Adaptive Athlete Michelle Geiser Overcoming Obstacles

24 Amanda Billions’s Journey To Lose Over 200 Pounds

FOOD+NUTRITION

30 Food Allergies Vs. Food Intolerance & Sensitivities

32 Caesar Salad With Crispy Chickpeas 34 Lemon Dill Chicken Soup 36 Vegan Green Goddess Dressing 38 How Food Affects Seasonal Allergies

39 Strawberry Banana Smoothie For Soothing Allergies

40 Your Top Diet Questions Answered IN EVERY ISSUE

6 Starting Line 26 Weekend Warriors:

42 44

Priya Tummalapalli, Runner Ted Cashion, Triathlete

Take 5 With Abigail Stricklin Where To Find An Issue!

H+F MAR

20 21

25 Years and Running Strong

Publisher Amy Goode amygfitness@comcast.net

901.218.4993 CONSULTANTS Advertising & Marketing Amy Goode 901.218.4993 Editor in Chief Laurenne Hom Contributing Writers Halle Griggs Caroline Shermer Kelsey J. Lawrence Lucy Harrison Alexandra McCray Andrea LeTard Kristen Rosania Almetria Turner Graphic Design Brian Williams Photographers Tindall Stephens 648 Riverside #421 Memphis, Tennessee 38103 Send articles and photos to amy@memphishealthandfitness.com

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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 © 2021.

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Run With It 14" Skort Black, $59 On the Cover: Debbie Carey Photo by Tindall Stephens

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Read us online at Memphishealthandfitness.com

Amy Goode |

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.

Tindall Stephens |

Photographer

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

Alexandra McCray |

Contributing Writer

Alexandra is a passionate freelance writer and marketing communications professional. When she isn’t glued to a keyboard, her pastimes include pursuing her only bucket list item of seeing all seven continents (of which she has already been to five!), attending kick-butt workout classes, and trying new recipes.

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. 4

Laurenne Hom |

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.

Lucy Harrison |

Contributing Writer

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

Zoë Kirchoff |

Social Media Editor

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

Kelsey Lawrence |

Contributing Writer

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

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STAR TING LINE

FIT PHOTO

A New Owner at Midtown Massage and Bodywork A staple in Cooper-Young, this studio has

Bryan Roberson,

been voted the best massage service in

owner of Breakaway

Memphis. Amanda Allen says, “We plan

Running, always runs

to keep the same great service and

his age in miles for his

customized massages for our clients.”

birthday. This year, he turned 32 but had been

After working there for two years,

wanting to run a route

Amanda decided to take over when the

along the Wolf River

founder, Larrie Rodriguez, moved away.

trail. With some of his

She has a passion for helping clients and specializes in therapeutic massage,

good friends, he ended

table Thai, prenatal, cupping, synergy hot stones, bamboo-fusion, hot/cold

up running to the

therapy, and CBD herbal massage. For more info or to book a massage, call

Mississippi River,

901.596.3838 or visit Midtown-massage.com.

totaling 40 miles. “I never thought I would have four other people

GOT FIT PHOTOS?

run the whole thing with me,” he says. Pictured from left: Jacob Copeland, Kyle Grady, Jennifer Payne, Casey Hyneman, Bryan Roberson

Send to amy@memphishealthandfitness.com and you may be featured in the next issue of H+F!

CREATE A BEDTIME ROUTINE FOR YOUR BEST SLEEP

1. Be consistent about what time you go to sleep and wake up. Sleep training isn’t just for kids! Keeping your body on a schedule makes it easier to fall asleep and wake up.

2. Relax. Unwinding before bed will help relax your body and mind

as you prepare for sleep. Try yoga, stretching, breath work, or meditation.

3. Limit your screen time. Blue light from your television, tablet,

computer, and smartphone tricks your brain into thinking it’s daytime, which limits melatonin and makes it hard to fall asleep.

4. Embrace warmth. Take a hot bath or enjoy a cup of hot herbal tea to help calm your senses. 5. Write it out. Some people find it helpful to process the day by journaling. Getting it out of your head and onto paper can clear your mind. Go one step further by jotting down a quick to-do list for the next day to unburden your brain.

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LIVING WELL By Winfred B. Abrams, Jr., MD

Back Pain Advice From an Expert These exercises should be continued 2–4 weeks past the point of return to normal activity and considered for lifelong incorporation into your health fitness routine. Reducing the work frequency and routine, including weightage, by 50% or a nonpainful level is recommended. The intensity can be gradually increased during each activity session over two weeks back to 80%–100% if tolerable. Avoiding activity that is extremely painful or whereby pain can make exercising unsafe should be avoided during this transition period.

WHAT TO DO IF BACK PAIN IS INTERFERING WITH YOUR WORKOUT? Back pain, also called dorsalgia or lumbago, afflicts 80%–85% of the US population at some point in their life. Back pain can be acute (less than 30 days), subacute (30–90 days), or chronic (greater than 90 days). How long the pain has been present may determine what one should do. If the pain is less than 30 days and is not severe or progressively worsening, then home remedies are reasonable. This may include a multi-faceted approach to include non-steroidal anti-inflammatories (NSAIDs), acetaminophen (Tylenol™), icing 15 mins on and off for pain and spasms,

topical analgesics for local pain control (e.g., Biofreeze ™, IcyHot ™, or Aspercreme ™ gel, creams, or patches). You should be cautious of Tylenol ™ if you have known liver disease and NSAIDs if you have renal disease or a history of increased risk of bleeding. Consult your primary care physician before using these if you are unsure, and of course, avoid these medications if you have allergies to any of them. In addition, home exercises to stretch the back muscles and strengthen the core are also helpful, and websites such as the American Academy of Orthopedic Surgeons (AAOS) or the American College of Sports Medicine (ACSM) back rehabilitation programs are excellent.

If you fail to improve after 30 days of home conservative therapy, then consultation with your primary care physician is reasonable as you may need a referral to an Orthopedic Surgeon, Sports Medicine physician, Physiatrist, or Spine Interventionalist. It will help your physician if you document all the home remedies you have tried, what has helped and what did not help, how much each remedy helped, and how often and for how long you used or performed each remedy. WHAT TO DO IF YOU WAKE UP WITH A STIFF BACK? Back stiffness can have many meanings to regular people as opposed to what a physician considers back stiffness. In general, back stiffness refers to limited mobility and/or range of motion of the waist, and may or may not improve as the day goes on. This can be due to many causes such as arthritic conditions that

Dr. Abrams is a fellowship trained interventional spine specialist with OrthoSouth who sees patients at the group’s Briarcrest Ave. and Southaven clinics. He completed his fellowship in Pain Medicine at Hershey S. Milton Medical Center at Penn State Health and his surgical residency at Boonshoft School of Medicine at Wright State University-Wright-Patterson Air Force Base. He is a graduate of UT Health Science Center in Memphis. In his free time, Dr. Abrams enjoys riding his motorcycle, playing basketball, and competitive shooting.

LIVING WELL

affect the spine, a back sprain or strain, muscle spasms, or autoimmune conditions. You may try to incorporate daily stretching activities using online resources from AAOS or ACSM. Doing these exercises at least four times per week and at least twice daily may be helpful. If your back stiffness is associated with pain that is progressively worsening, severe, or lasting longer than 30 days, consider consulting with your primary care physician. You may need a referral with an Orthopedic Surgeon, Sports Medicine physician, Physiatrist, or Spine Interventionalist.

Enjoy ReliefLifefor Without Limitations marathon pain

Other considerations are to evaluate the condition of your pillows, mattress, and sleeping position. You may want to avoid sleeping on surfaces that are too soft such as a couch or very soft mattress, and attempt side sleeping if able. Heating pads may also be useful to allow muscles to be warmed up to lengthen better, which may assist mobility. Lastly, avoiding bed rest is beneficial to prevent further decline in function and stiffness. You should continue to perform as much normal activity as you can in a safe manner, minimizing activities that require quick reactions and movements. HOW DO I KNOW WHEN TO REST OR GET HELP WITH AN INJURY? Neither being hurt nor being injured requires total rest but may require activity modification. If you are injured, then you want to limit activity involving that body part as it may worsen the condition—in this scenario we are talking about back pain. If you are unable to perform a critical task related to back pain, such as relating to your occupation or daily activities, and home remedies have failed to help you recover, then you should seek the consultation of a medical expert, such as your primary care physician, or Physiatrist, Spine Interventionalist, Sports Medicine physician, or an Orthopedic Surgeon. Injuries that limit recreational activities without significant impairment (i.e., a physical injury that causes loss of the ability to walk, stand or sit; loss of the ability to use a limb; or daily severe pain) can be managed conservatively with home remedy pain control and activity modification, which is avoiding activities that trigger the impairment or pain. Injuries that affect occupational status or daily activities may require attention sooner than later if not improved within one week or are of such severity that you are suffering without immediate relief. Many times, these types of injuries require a high-fidelity physician evaluation with medical imaging to aid in diagnosing and treating the problem. It is also important to have realistic expectations once your problem is identified, as many musculoskeletal conditions make take many weeks to months to improve. Commitment to a pain control regimen and a therapeutic physio regimen is needed, and this will likely need to be incorporated life-long to limit recurrence or worsening of the condition once improved. As always, if you are unsure what to do, consult with your primary care physician. For more information visit Orthosouth.org or call 901.641.3000

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LIVING WELL By Tammy Heinly McCulley, MD

How To Prepare For Allergy Season Every year in mid-February, tree pollen hits the Mid-South. As the season progresses, a thick green film covers sidewalks and cars. For 80% of people, this is a mere annoyance, but for the rest, this time is marked by misery. Adults and children with seasonal allergies often dread this time of year. Others, however, may suffer year round. Allergy symptoms can include congestion, drainage, runny nose, itchy/watery eyes, and sneezing. They greatly affect quality of life. For example, people with eye allergy symptoms often have trouble wearing contact lenses due to irritation. Others may not even bother applying eye makeup knowing that watery eyes will just wash it away. Some are frightened by sneezing fits while driving a car. Nasal congestion may be complicated by recurrent sinus and ear infections. Many also complain of fatigue or a generalized fog when bothered by seasonal allergies. In fact, during allergy season you can lose up to four days of productivity a month.

The first step in managing allergies is often to identify individual triggers. These can be identified a number of ways. Some may walk into a home with a cat and experience immediate itching, sneezing, and watery eyes. Others may have symptoms during yard work. Hours after a thorough house cleaning, a person can notice congestion or a headache. Triggers can literally be found everywhere and often identified by exposure alone. Others may find it hard to identify what in the environment is irritating. Allergy skin tests can be useful in confirming suspected triggers and can often pick up other triggers that weren’t suspected at all. Despite the many triggers, there are effective treatments to control symptoms and improve quality of life. Allergy treatment is a threepart program: environmental control, medication, and allergen immunotherapy or allergy shots. Allergen immunotherapy is an extremely beneficial long-term solution and medications can offer immediate relief. However, many prefer a more homeopathic route.

LIVING WELL

For those affected by allergies, there are things that can be done in their environment to limit exposure to potential allergy triggers. Although skin allergy testing can be helpful in directing those control measures, some may rather do a blanket approach to control their environment. Measures can be taken for both indoor and outdoor allergens. Outdoor allergens include pollen from trees, grass, weeds, and outdoor molds. Mold can also be an issue indoors, as can dust mites, cockroaches, and furry pets. For those triggered by outdoor allergens, the following tips can help reduce exposure.

POLLEN • Keep house and car windows closed at all times. • U se the air conditioner to attempt to remove pollen from the air before entering your indoor environment. Change your filters monthly. • A void mowing, doing yard work, and gardening without using a mask and eyewear.

• A void using humidifiers and fans in bedrooms. • R emove old books, clutter, stuffed pillows, and upholstery in bedrooms. • I deally keep carpet and area rugs out of the bedroom. • I f rugs are present, wash them on a hot cycle once a week. • F or children, limit stuffed animals in their bedroom.

INDOOR MOLD • P ay attention to water leaks. • D ehumidifiers are helpful in homes with a basement. • C lean mold in bathrooms with a bleach solution.

COCKROACHES • R outinely exterminate them with chemicals and traps. • A void leaving food out and make sure it’s stored in sealed containers. • M ake sure seals to the outdoors are tight.

ANIMAL DANDER

• Limit outdoor activities on dry, windy days.

• L imit indoor pets, as avoidance is the best treatment for allergies

• Do not dry bedding or clothes outside.

• I deally keep pets out of the bedroom.

• Shower and wash hair after outdoor activities.

• W ash pets weekly.

• Wipe pets’ paws when they come inside.

• R un a HEPA filter in bedrooms.

• Wash hands and avoid rubbing eyes.

• R eplace carpet with bare flooring.

• Be mindful of the pollen season.

• W ash the bedding pets sleep on weekly on the hot cycle.

– F ebruary through early April is tree pollen season, and it’s best to avoid the early morning hours.

• A void upholstered furniture.

– A pril through June is grass pollen season, and the best time to avoid is late morning.

– R agweed pollen season is late August through the first frost.

OUTDOOR MOLD

• U se a vacuum cleaner with a HEPA system. The list for controlling your environment may seem exhausting. I’m a fellow allergy sufferer and mother of three asthmatics, but I’m not perfect at complying with all of the above. When symptoms become unmanageable, allergy medications and allergy shots are my family’s mainstays.

• W ear a mask and eyewear white raking leaves, mulching, and working around hay. • P ay attention to water leaks and standing water around the home. • A void heavy mulch outside of bedroom windows on the first floor. While outdoor allergies are seasonal, indoor allergies can be triggered year round. The following will help reduce your overall allergy load. Your allergy cup can only get so full, so by reducing your indoor allergen exposure, that means better symptom control when it comes to outdoor allergies.

DUST MITES • Use dust mite covers pillows and mattresses. • W ash al bedding on the hot cycle, which is the only cycle that kills dust mites.

Dr. McCulley has also been involved in the allergy community as the past President of both the Tennessee Allergy Society and Mid-South Allergy Forum. She also served on the Membership Committee of the American College of Allergy, Asthma & Immunology. She has numerous publications in Allergy & Immunology Clinics of North America and was the lead author of the Asthma Chapter of the Best Practice of Medicine. She was featured on the CNN Airport Channel for Community Education of Asthma. She was also featured on a CD distributed nationally to educate all primary care physicians on the Proper Diagnosis & Treatment of Asthma. Her most proud achievement professionally is the medical care she has provided and the relationships she has established with her adult and pediatric patients. For more information, call 901.623.3323 or visit Mcculleyallergy.com

LIVING WELL By Danielle Avery, DNP-FNP

The Dangers of Not Getting Enough Sleep The American Academy of Sleep Medicine recommends adults consistently achieve seven hours of sleep every night to foster optimal health, productivity, and daytime alertness. Getting this amount of sleep ensures the body experiences the four sleep stages, including Non-REM and REM sleep.

syndrome. Sleep deprivation can cause a host of health issues including but not limited to abnormal blood glucose, immunodeficiency, exacerbation of pain, mood changes, cardiovascular issues, hormonal abnormalities, and weight changes.

During the N3 stage of sleep, the brain waves slow down and allow the lymphatic system to clear away toxins. Sleep deprivation inhibits this process from happening, which means sticky proteins can develop into plaques on the brain. A buildup of that can lead to Alzheimer’s disease.

Sleep deprivation can impact quality of life by inducing lack of energy, lapses in memory, and decreased productivity. It can also progress the internal and external signs of aging. The greatest risk factor of sleep deprivation is mortality, or death.

Sleep deprivation is simply defined as insufficient sleep. Acute sleep deprivation may last a few days. The Academy of Sleep Medicine refers to chronic sleep deprivation as insufficient sleep

Sleep health is a pillar of wellness that must be practiced consistently. How you spend your awake time impacts your sleep time. To improve your sleep health, first determine if there is an organic or inorganic problem.

LIVING WELL

Examples of organic problems may include: • • • • •

Sleep disordered breathing Narcolepsy Anxiety Chronic pain Kidney disease

Examples of inorganic problems may include: • Daytime napping • Unregulated sleep schedule • Looking at screens prior to bedtime

If you’re having trouble with sleep, the best option is to have a sleep evaluation. However, you can consider the following tips to improve sleep: • Expose yourself to bright light upon awakening to improve alertness. • Engage in physical activity throughout the day. • Develop a regulated sleep schedule and do not nap outside of that. • Limit screen time and blue light exposure at least one hour prior to bed. To schedule a sleep evaluation, contact the Neurology Clinic Sleep Center at 901. 255.7149 or visit neurologyclinic.org. Our staff of board-certified and licensed sleep specialists, led by Joshua J. Lennon, MD, is here to serve you with complete in-lab testing, Home Sleep Tests sent directly to patients, telemedicine consults, and prescribed sleep equipment available directly from our office.

Danielle Avery is a Family Nurse Practitioner who specializes in sleep medicine at The Neurology Sleep Center. She earned a Doctor of Nursing Practice and Master of Clinical Nurse Leader from The University of Tennessee Health Science Center. She has specialized in obesity medicine, metabolic disease, general neurology, and infectious disease. Danielle aims to improve patient care and outcome by increasing wellness knowledge regarding the seven pillars of health. She holds a great passion for exercise science, nutrition, sleep health, and the fight against HIV/AIDS.

At Neurology Clinic Sleep Center, we understand how challenging sleep trouble can be. Our team of sleep professionals can help you achieve a better night’s rest. Our services include:

Are You Tired of Being Tired? Don’t forget to check Dr. Lennon’s podcast and get helpful materials on sleep at wellrestedmd.com

• Comprehensive sleep care for children and adults • Drug-free treatment • At home and in-lab sleep studies • Traditional and virtual care options

For more information, call 901.255.7149 or visit neurologyclinic.org

BEAUT Y By Susan G. Murrmann, MD, FACOG, ABBARM, FAAMFM

The New Game Changer for Sculpting Your Body radiofrequency energy delivers the energy to the fat, and the electromagnetic energy causes the muscles to contract and therefore builds the muscle and uses the fat for energy. The electromagnetic energy then penetrates the skin down into muscles and contracts the muscles over 20,000 times in a 30-minute treatment. This is beneficial for your core and those hard-to-reduce-fat areas and the diastasis of muscles that happens postpartum. This procedure generally requires six treatments, each about a week apart. The procedure is comfortable and generally shows real results about four weeks after the Emsculpt NEO procedure of six treatments is performed. There is no other device in the aesthetic field that treats both muscle and fat in a single treatment. It is important to note the Emsculpt NEO is a therapy that helps to reduce fat and build muscles—and should be used in conjunction with diet and exercise. Maintaining overall health and wellbeing is a full-time job and requires focus on all aspects of your body, inside and outside. New developments in body contouring devices have changed the game for aesthetics, with the latest being the Emsculpt NEO. The device tones muscles and burns fat in the same treatment—and it’s only available at the McDonald Murrmann Center for Body Contouring 360. The first of its kind, Emsculpt NEO is a non-invasive, FDA-cleared procedure using state-of-the-art technology with an all-star combo: radiofrequency energy and high-intensity electromagnetic waves. This combination gives you more muscle mass while having the ability to reduce body fat by 30% in the areas of abdominal muscles, biceps, triceps, thighs, and buttocks. Sessions last 30 minutes, and the body does not require recovery time, so you can continue your day as usual after your treatment. Radiofrequency energy, proven to fight fat and tone skin, has been around for 100 years. McDonald Murrmann has been at the forefront of research with radiofrequency energy when it comes to vaginal health and skin tone. Emsculpt NEO works by heating up the targeted area with radiofrequency energy, which plays a large role in helping to reduce fat while tightening the skin. The

The Emsculpt NEO is perfect for both females and males who are looking to make improvements to their bodies without surgery. New mothers have found Emsculpt NEO helpful for toning and tightening their abdominals after the baby has arrived. EMSELLA is another breakthrough non-invasive electromagnetic therapy for incontinence and confidence. EMSELLA increases pelvic floor muscle contractions and helps fight the effects of childbirth and decrease incontinence. For best results, Emsculpt NEO should be used in combination with following a healthy lifestyle, proper hydration, and a healthy low-carb diet. McDonald Murrmann is offering packages that include Prolong Fasting Mimicking diet and detox programs to get maximum results. At McDonald Murrmann Center for Wellness and Health 360, Center for Laser and Aesthetics 360, and Center for Body Contouring 360, we embrace a whole-person approach for each patient. Our focus revolves around a circular, 360-degree concept of you as an individual. To learn more about Emsculpt NEO or to get started with your individualized health experience, visit Sculpt901.com, MMCWH360.com or call 901.265.3429.

Dr. Susan Murrmann of McDonald Murrmann Center for Wellness and Health co-founded the all-female McDonald Murrmann Women’s Clinic in 1996. In 2003, she opened the McDonald Murrmann Center for Laser & Aesthetics with Sarah Carpenter Ognibene. Murrmann recently became certified in peptide medicine and fasting, nutrition, and longevity, and she is also a recent graduate of the American Academy of Anti-aging Medicine fellowship program.

SCULPT TONE TIGHTEN SCULPT901.COM INTRODUCING THE LATEST IN

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6 Pulse Patterns 20k Contractions/Session 30 Minute Sessions On Average 30% Fat Reduction* On Average +25% Muscle Mass*

Results and patient experience may vary. As with any medical procedure, ask your doctor if the EMSCULPT Neo® procedure is right for you. EMSCULPT NEO® is intended for non-invasive lipolysis (breakdown of fat) of the abdomen and reduction in circumference of the abdomen with Skin Type I to Skin Type III. EMSCULPT NEO® is also cleared for improvement of abdominal tone, strengthening of the abdominal muscles and development of firmer abdomen. Strengthening, toning, firming of buttocks, thighs, and calves. Improvement of muscle tone and firmness, for strengthening muscles in arms. ©2020 BTL Group of Companies. All rights reserved.

Sculpt901 Line: 901-265-3429 *Call us today and mention Health + Fitness to get 25% oﬀ your treatment! McDonald Murrmann 360° Center for Wellness & Health

7205 Wolf River Blvd #150 & #155 Germantown, TN 38138

BEAUT Y By Adam J. Cohen, MD

Not Ready to Commit to a Facelift? Try This Instead

Some people age better than others if they take care of themselves, but eventually the signs of experience and a life well lived show on your face. The elasticity and firmness of the skin of your youth give sway to skin that starts to sag. Your cheeks start to lose volume. Lines and wrinkles appear where your skin was once taught. With so many medical advancements, there are ways to combat the aging process through cosmetic procedures like a midface lift. Less intense than a full facelift, it helps with face contouring and restoring a more youthful appearance. A midface lift starts at the top of the cheeks to lift them and primarily focuses on this area. Although, it also helps with hollows around the eyes and circles under eyelids. Laugh lines may be diminished through this procedure as well. Optimal midface position and volume make your face appear more youthful and vibrant. When having a midface lift, it’s common to have silicone or other medical-grade implants surgically inserted through incisions in the mouth to build up the cheeks and add volume.

Adipose tissue or fat from the patient’s abdomen or thighs can also be used to plump the cheek area and increase the lost volume. Incisions may also be made along the hairline or the lower eyelid to lift the check tissue as well. Your doctor will analyze your specific facial structure to determine which techniques to use and to make you look your best. It only takes about two hours to complete a midface lift, so you could call it a mini lift. The average complete recovery time for the procedure is 10 days. A full facelift takes longer and has a longer down time. As with any facial plastic surgery, results differ from person to person. During your consultation, it’s important to be candid about expectations and lifestyle habits to see the best results. Call Eye, Face, and Body in Collierville to schedule a consultation with Dr. Cohen. 901.767.1851

Adam J. Cohen, MD is a premier Facial Plastic surgeon. He is board-certified in Ophthalmology with fellowship training in Facial Plastic and Reconstructive surgery and Cranial Facial surgery, and has over 20 years of experience. He’s helped many patients redefine their look and enhance their natural beauty. His specialized, tailored treatments deliver optimal results to each individual patient. Call 901.767.1851 to book your complimentary cosmetic consultation.

MEMPHIS FIT

By Lucy Harrison Photo by Tindall Stephens

Devotion to Fitness, Family & Country Michael Cole, 37, can be described in one word: devoted. A native Memphian, Michael always knew that he wanted to serve his community and country as either a member of law enforcement or the military. It was a familiar career path that many of his friends and family chose. But beyond that, Michael knew that this was how he could truly make a difference.

Country Instead of choosing between the military and law enforcement, Michael found a way to do both. He currently serves in the Tennessee Army National Guard as a Sergeant in the military law enforcement sector, and works for the Shelby County Division of Corrections in a specialized unit know as CERT, or Corrections Emergency Response Team. Every day, Michael ensures that inmates at the Shelby County Division of Corrections remain safe and that the facility remains secure. And one weekend each month, he trains with the Tennessee Army National Guard. Held in either Alamo or Millington, TN, National Guard training is a mixture of physical and classroom work with one underlying goal: to ensure that members are always prepared to serve at a moment’s notice. “It is a joy to serve my country,” he says. Despite the current climate of political unrest, Michael’s passion for his career is unwavering.

Family Back in 2013, Michael’s wife at the time was dealing with health issues that involved kidney failure and going through dialysis three times a week. Watching her pain and agony was unbearable.

“I hated to see her suffer,” he says. It motivated him to look into kidney donation. Sadly, he was not a viable option. However, they learned of kidney donor chains that could help them find a match.

MEMPHIS FIT

According to UCLA Health, a kidney donor chain creates opportunities for endless recipient-donor pairings by starting with an altruistic person who wants to donate a kidney out of the goodness of his or her heart. That kidney is transplanted into a recipient who had a donor willing to give a kidney but was not a match. In April 2013, Michael underwent the surgery to remove one of his healthy kidneys in order save her. They both made a full recovery, and he was able to return to work. “I wasn’t scared to undergo the procedure because it was done out of love,” he explains. Although Michael and his wife are no longer together, when asked if he had to do it all over again, Michael says that he would with no hesitation because his heart was in the right place.

Fitness Michael’s career choice has always required that he be physically fit. Strength has been essential, so he had remained focused on heavy weightlifting and packing on muscle. As the years passed though, he began to feel uncomfortable with the bulk on his frame and decided it was time for a change.

We can help this allergy season!

In 2019, Michael overhauled his fitness regimen and got serious about sculpting his physique with intention. Instead of trying to stay fit just for work, he made it into an important aspect of his everyday life. Today, Michael’s routine consists of a daily 10K (6.23 mile) run, typically on the Shelby Farms Greenline. His miles are fueled by his newfound passion for cardio and of, course, his favorite running music. After, he transitions to a weightlifting routine consisting of moderate weights and resistance bands at ATC Fitness.

“It is a joy to serve my country” A daily 10K is some serious monthly mileage that would intimidate even the most season runners. But Michael is committed to staying fit and mobile as long as possible.

Allergy Care For The Entire Family Dr. Tammy McCulley | Dr. Chrishana Ogilvie Amanda Nelson, FNP | Shea McCloskey, FNP

Germantown, Arlington, Bartlett, Southaven & Olive Branch 901.623.3323 | mcculleyallergy.com

“When someone asks my age, I like them to be surprised,” he laughs. Devotion isn’t easy. It takes commitment, patience, consistency, and true inspiration to keep you going. When it comes to his body, his family, and his country—Michael has never wavered to put in the hard work for the things he loves.

MEMPHIS FIT

By Halle Griggs Photo by Tindall Stephens

MEMPHIS FIT

An Athlete Able To Do Anything At only 20 months old, Debbie Carey was diagnosed with a hearing impairment that has since impacted every area of her life and health. However, it hasn’t held her back from accomplishing what anyone else can—if not more! This 46-year-old mom has crushed marathons and IRONMANs. And when she’s not doing all things active, you can find her helping others get outfitted for fitness at Athleta. She learned to thrive with her disability at a young age when her parents put her in deaf school until age four. In an effort to challenge her, they enrolled her in a regular preschool setting, where she was able to keep up with the average student. It wasn’t always easy though. Others would make fun of her, which she could tell by reading lips. In fourth grade, she discovered her love for baton twirling because of the sensation of counting steps and feeling the vibration. This was the first sport in which she excelled. She soon began traveling for competitions and racked up awards, which earned her a full scholarship to Mississippi State as a feature twirler.

Finding Her Sound At the age of 26, Debbie’s life changed completely when she received a cochlear implant and could hear for the first time. Sounds like the ripping of paper and the blinkers on cars added new dimension to her everyday experience. But this also came with new (and sometimes difficult) adjustments, such as hearing all the background noises she never had to process before. Even now, Debbie says she sometimes takes off her cochlear implant to enjoy complete silence. However, she notes, “The best thing about having a cochlear implant was the ability to hear my kids crying, talking, and laughing.”

Finding Her Stride It was after Debbie became a mother that she got into running. Within the community, she found friends and support. Together, they started training for a marathon. Her first was the Flying Pig Marathon in Cincinnati—in her home state of Ohio. From there, she qualified for the Boston Marathon, which she ran in 2010. After crushing marathon after marathon, she decided to up the ante and began doing triathlons with a group. She’s completed multiple Half IRONMANS and the full Chattanooga IRONMAN in 2014.

“I push hard to make myself a better person. I have failed many times, but keep getting up. I have been made fun of, I have been hurt, and I have lost, but in the end, I come out a winner. I try to teach my girls the same.”

Finding Time to Recover The following year when she was at her peak, Debbie went for a bike ride in Germantown. This was just a few weeks after her father passed, and exercise was one day she was dealing with grief. However, her bike was struck by a car that was trying to speed in front of her to make a turn.

Luckily, she was unharmed and the only damage done was to the front wheel of her bike. “An angel was truly watching me,” she says. Due to the trauma of the incident, Debbie took a long break from biking and swimming, instead just focusing on running and recently tennis. As a member of the Germantown Country Club, she’s been playing about three times a week.

Finding the Starting Line Again Exercise has always been important to Debbie from a young age, and she likes being a healthy role model for her daughters, Madison and Taylor. She now feels like it’s time to step back into competing. She’s currently signed up for IRONMAN Memphis 70.3 in October and will start training this summer.

Finding Her Strength Debbie does not see herself as any different from the average hearing person, but she still faces challenges. Her biggest pet peeve is when people raise the volume of their voice when speaking to her. “I used to tell them, ‘Why are you screaming at me?’” she says. She acknowledges the difficulties, saying, “We all get discouraged. We all fall down but get back up stronger. My parents have taught me well, mentally, and having a sport really helped my confidence.” She also leans on her family. “I have a wonderful husband, Alan, who supports me 100% and two beautiful girls who keep me on my toes. I am thankful for them.”

MEMPHIS FIT

By Kelsey J. Lawrence Photo by Tindall Stephens

MEMPHIS FIT

Failure Is Part of Success for This Adaptive Athlete

Michelle Geiser, 25, was terrified the first time she walked into a CrossFit gym. She didn’t know how she was going to do the complex movements as everyone else, but she was determined to figure it out. For nearly 10 years, Michelle’s life has been about adapting and always thinking 10 steps ahead. “I was in a really bad car accident when I was 16,” she says. “For 16 years of my life, I did everything with two hands.” The result of that accident was two weeks spent in the hospital, where her left hand was amputated. “My whole life from then on became about looking at the world a little bit differently,” she explains. “Whether it’s tying your shoes, cutting your vegetables, or braiding your hair—these are all things we take for granted and we don’t even think about it.” It didn’t take long for Michelle to decide that she wasn’t going to let her new disability hold her back. Within two weeks of being home from the hospital, Michelle told her mom that she wanted to start driving again and doing the everyday things, like chores, on her own. “I realized my mom isn’t going to be there to do everything for my whole life. My dad is not going to be there. My sister is not going to be there,” she recalls. “I wanted to pretend like life was back to normal. There are certain things that it took me longer to try, but I now can do 99.9% of the things I could do before my car accident.”

Taking On More Challenges Growing up, Michelle wasn’t a competitive or active kid. In fact, it wasn’t until she got to college that she picked up running and signed up for her first half marathon. Michelle was living in Detroit working for an automotive dealer when a CrossFit gym opened down the street. She had to see what it was all about. “I had no idea what I was doing, but I saw the bigger picture. I think it was wanting to be the best version of myself that got me into the gym, but I think it was the community that kept me going back.” Michelle said goodbye to that community when she lost her job in August due to the pandemic. When offered a job at AutoZone in Memphis, she decided one of the first things she would do when she arrived was find a new gym.

Failure As Part of the Process With help from her coaches back in Detroit and her newfound fitness family at CrossFit Hit & Run in Downtown Memphis, Michelle lifts barbells using ropes that evenly distribute the weight. And after many failed attempts, she recently did her first wall walk on her elbows. “I was almost in tears when I did it,” she says. “The amount of time I spent upside down, the amount of times my elbows were bruised, my shoulders were bruised…I almost dislocated my elbow or broke my collarbone from landing on it so hard. It became a lot of being comfortable being uncomfortable and not being afraid to fail.” It’s that fear of failure that keeps many people from walking into a gym, but Michelle, who also recently took up golf, has a perspective that might just help others overcome that intimidation and hesitancy to try something new.

“It became a lot of being comfortable being uncomfortable and not being afraid to fail.” “Everybody starts somewhere. There is always going to be someone stronger than you. You just have to worry about you,” she says. “I still get embarrassed sometimes, but I laugh at myself. I have fun with it, because if you can’t laugh at mistakes, then what’s the point? Life is too short to be that serious all the time.” Michelle spends five to six days a week in the gym, and she’s also training for another half marathon. In just a few weeks, she will compete in the CrossFit Open, which is holding its first adaptive division this year. “It’s great that CrossFit is giving this as an option, because adaptive athletes very often don’t get to RX a workout, let alone hit the scaled workout, but now we have the potential to hit a scaled workout and be able to finish it,” she explains. “What gets me excited is having an opportunity to feel worthy of a score.” Whether it’s lifting weights, golfing, running, or whatever it is she decides to try next, Michelle knows that failure is part of the process. “I don’t know if it’s the visionary in me or the grittiness. I want something, I’m going to go get it,” she says. “I think it comes from the fact that I want to be better than I was yesterday.” 23

MEMPHIS FIT

By Alexandra McCray Photo by Tindall Stephens

Amanda Billions at the start of her weight loss journey.

MEMPHIS FIT

The 200+ Pounds That Changed Amanda’s Life Low-carb meals. Adding up points. Countless gym memberships. Amanda Billions, 32, had attempted to lose weight more than once. Her efforts never lasted though. Extra pounds were a problem that had persisted since she was young. “I was always an overweight child all the way through school age, my teenage years, and into adulthood,” she says. Amanda continued to gain weight until she reached her peak of 403 pounds at the age of 28. However, that version of Amanda probably wouldn’t recognize the one in the mirror today that’s 213 pounds lighter.

Getting Started Her four-year weight-loss journey began with the courage to do something new—a six-week boot camp at LivLimitless Fitness Studio, formerly CrossFit Bartlett. It took a few months of gentle encouragement from a coworker for Amanda to warm up to the idea. “She never really pushed it. She just kind of asked from time to time. So, then I started asking questions like, ‘Will I be the largest person there?’ and she said, ‘I’ll be honest with you, yes,’” says Amanda. Her colleague reassured her that the coaches could work with her current fitness level and provide modifications. Her friend was right. Amanda may have needed help with sit-ups and struggled through runs, but she made it through the six weeks. Afterward, a powerful realization set in. “I was like, ‘OK. I can do this,’” she says. Amanda partially credits the mental shift to the camaraderie of her fellow boot camp participants. “Having a group of people going through the same thing you were going through and not just trying to do it by yourself was super beneficial for me.”

Discovering What Works It became clear to Amanda that a group atmosphere was one of the missing pieces she needed to succeed with weight loss. Following the boot camp, she signed up for a membership and lost 50 pounds within the first six weeks. As her journey continued, Amanda transferred to CrossFit Hit & Run and increased the number of days she worked out. Group exercise sessions and the friendships that emerged were only part of it. Finding a way of eating that encouraged nutritious choices but also provided flexibility was a game-changer. “Counting macros has been the most effective thing for me because it’s not taking out any food groups. I’m able to still eat the things I enjoy. I can have anything high carb, fat, or protein that I want as long as it fits into my calorie allotment,” says Amanda.

“Counting macros has been the most effective thing for me because it’s not taking out any food groups. I’m able to still eat the things I enjoy. Besides hitting the gym at least three times a week, Amanda stopped eating out every day and started making meals at home like grilled chicken with sweet potato and a vegetable. She swapped water for her go-to sodas. Today, the entrées she cooks are a little more indulgent. A hamburger with fries is currently one of her favorites. The occasional cocktail may be on the menu too. Amanda’s best advice for anyone looking to lose weight is to try things until you find what works for you. She is adamant that she never would have been able to accomplish her goals without a diet and exercise approach that suits her personality and preferences.

What Commitment Looks Like An intense level of self-discipline is one of the things that not only helped Amanda lose the weight but also run a marathon in 2018 and zip line near Niagara Falls in 2019. However, that self-discipline also caused her to struggle to find balance with eating. “I didn’t celebrate my birthday for a few years because I didn’t want to cheat on my diet,” she admits. Over time, Amanda learned that celebratory meals wouldn’t ruin her progress, though the mental obstacle was tough to overcome. So much of Amanda’s success can be credited to mental fortitude, especially when results took longer to appear and weren’t as obvious. She leaned on a mindset of, “I enjoy doing this for myself because it makes me feel good mentally and physically.” She also used side-by-side photos to track her progress and stay driven. Of course, having her tribe there to keep her accountable was crucial too.

Embracing Her New Self Since she got under the 200-pound mark, Amanda has focused on maintenance for the past year. Near the end of 2020, she had surgery to remove the excess skin left behind, a symbol of how far she’d come. “When you’re working out, it gets in your way,” she says. The surgery consisted of an extended arm lift (extended brachioplasty), fleur-de-lis tummy tuck (fleur-de-lis abdominoplasty), and a 360º bra-line back lift. The procedure marks the end of her weight loss journey. Yet, what’s left is a lifestyle Amanda loves and a body she cherishes. “I want to feed it well and have fun with it. Just do life.” 25

WEEKEND WARRIOR Photo by Tindall Stephens

Priya Tummalapalli, Runner 20, Team Member at Breakaway Running and Student Associate at Rhodes College

PETS: A rambunctious coonhound-lab mix, Buddy Wayne, and a chocolate lab, Coco.

RECENT WINS: I took on my first trail race in the Village Creek 25k. I raced to fourth female overall and first in my age group.

NEXT RACE: Fort Pillow Trail Race

MY EDGE: I am a PRicerunning Athlete, coached by Heather Price. She is fantastic, holds me accountable, and has helped me improve my overall performance, mature as an athlete, and achieve the goals I have in mind. She’s a behind-thescenes powerhouse.

WELL ROUNDED: Common for many athletes my age, I battle sport-related eating and exercise disorders. It is the unspoken struggles that tend to fester and burn me out; but this past year I chose to listen carefully and get on a path of whole-body wellness. The fitness community has urged athletes to take on their mental health as seriously as they would a physical injury.

MUST-HAVE GEAR: Hoka Clifton Edge, Garmin Venu, and Nike Tempo Elite Shorts

f RUNNING:

I took on running a few months after my mom suffered a brain aneurysm and passed away. I was 17 and needed an outlet to just feel free from the pain of loss. The hardest thing is to remember that I do this for myself and for enjoyment. I often remind myself to stress less about pacing and competition, and enjoy the fact that movement and mental release is the root of my love for this.

BUCKET LIST: Run the Grand Canyon Rim to Rim

BEST EATS: If you haven’t been to Brother Juniper’s you MUST go.

DREAM DINNER DATE: Michelle Obama!

MOTTO: “You must do the thing you cannot do.” —Eleanor Roosevelt 26

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

WEEKEND WARRIOR Photo by Tindall Stephens

Ted Cashion, Triathlete 66, Financial Advisor at B. Riley Wealth Management

grandchildren

the triathlon community is, the friendships I’ve made, and that I train and push myself.

Mark Akin at Envision Fitness, and Dr. Matt Hayden at Chiropractic Memphis for putting me back together!

UPCOMING TRIATHLONS: Memphis

BUCKET LIST: I would love to qualify

in May Olympic & Sprint, Ludington Lighthouse Olympic (August), Michigan Titanium (140.6) (August), IRONMAN Michigan 70.3 (September), and IRONMAN Memphis 70.3 (October).

for IRONMAN World Championships in Kona, but a lot of people will have to die for me to have a chance!

TEAM PLAYER: I’m a Hump Day Ride Leader with the Memphis Hightailers (but inactive during COVID) and 2021 TriDot Training Ambassador. I also run with Memphis Runners & Track Club.

RECENT RUNS: Very few during 2020 due to COVID, but I did participate in some virtual 5Ks & 10Ks, Big River Crossing Half Marathon, and the St. Jude Marathon.

FAVORITE FITNESS ACCOMPLISHMENT: Completing my first IRONMAN 140.6 triathlon at age 62. 28

f TRIATHLONS: I like how supportive

FAMILY: Wife, Ann, 3 grown children, 6

OBSTACLE COURSE: I had knee surgery in February 2019 to replace cartilage on my left femur. Post-surgery, I developed severe sciatica that lasted about six months. Thanks to Dr. Sara Michael at 901 Physical Therapy,

BEST EATS: Joe’s Fried Chicken. I eat the fried chicken dinner (go for the spicy gravy!) and a glass of red wine.

QUOTE: “It takes a keen eye to tell a dead end from a false start.”

Times may change our dedication to you does not. Behind the masks, the gloves and the gowns, you’ll find the same commitment to your health. And the same dedication to your safety. So you can step through our doors with confidence. The world may have changed. But at Methodist Le Bonheur Healthcare, our world still revolves around you. To learn more about our services, visit methodisthealth.org.

Mandy Holder, RN 29 20-MLB-108_AD_8-25x5_MemphHF_Holder.indd 1

2/17/21 9:21 AM

FOOD+NUTRITION By Caroline Shermer, MS, RDN, LDN

What’s the Difference Between Food Allergies, Intolerances, and Sensitivities? When pursuing health and wellness, it’s important to tune into how food, exercise, and emotions feel in the body. Food allergies, intolerances, and sensitivities can have a major impact on a person’s quality of life and, in recent years, have increasingly led individuals to exclude more and more foods. The decision to exclude certain foods may be diet culture driven, a medical necessity, or somewhere in between. Are these exclusions always necessary or beneficial? To get to the bottom of this question, it’s imperative to decipher the differences between food allergies, intolerances, and sensitivities.

Food Allergies 32 million Americans have food allergies. The eight most common food allergens— accounting for 90% of all food allergies— include milk, egg, peanut, tree nut, soy, wheat, fish, and shellfish. In a food allergy reaction, the immune system registers a harmless food as dangerous and begins to attack, leaving the individual with symptoms such as digestive problems, a swollen airway, hives, or possibly even anaphylaxis. A person’s reaction can vary from one exposure to another, so it is best to completely abstain from food allergens. When a food allergy is suspected, expect to be referred to an allergist or immunologist for testing. Diagnostic tests may include skin prick tests, oral food challenges, or IgE blood work. Ig stands for immunoglobulins or antibodies, which are found in the body and are markers of an immune response. It’s important to distinguish between IgE and IgG immunoglobulins as outlined in the chart to the right:

Immunoglobulin

What It Tells Us

Key Point

IgE

After blood is drawn, the sample is sent to a lab for testing of various foods with the blood sample to measure IgE levels.

An elevated IgE response is indicative of an allergy or allergic response. IgE blood work can serve as part of the diagnostic plan for food allergies.

IgG

Most antibodies in the blood are IgG. These antibodies develop after exposure to a food or other foreign body.

IgG blood work proves exposure and shows tolerance, not allergy. These tests are not valid or reliable for the diagnosis of a food allergy, intolerance, or sensitivity.

Note: Applied kinesiology, hair analysis testing, and mediator release assay are not evidence-based methods in the diagnosis of food allergies, intolerances, or sensitivity.

LIVING WELL

Food Intolerances and Sensitivities

Where To Go From Here…

Generally speaking, food intolerances occur when the body isn’t able to process or digest certain foods, often due to factors like the absence of an enzyme needed to fully digest a food, irritable bowel syndrome, sensitivity to food additives, celiac disease, or recurring stress or psychological factors. Though food intolerances are not life threatening like food allergies, symptoms can range from annoying to extremely uncomfortable.

With food allergies, treatment planning is a little more cut and dry. Due to a lack of accurate, reliable, validated tests to identify food intolerances and sensitivities, healthcare providers must encourage patients to rely heavily on their lived experiences and discernment to help guide a treatment plan. From there, it is important to assess whether or not the changes they make to their diet are translating to meaningful outcomes that preserve a peaceful, healthful relationship with food. Questions to consider include:

One example is lactose intolerance, which occurs when the body lacks the enzyme (lactase) to break down milk sugar (lactose), causing cramping, nausea, pain, gas, bloating, and diarrhea. It’s important to note that there is no question of tolerance in a food allergy; the food must be completely avoided. However, with a food intolerance, it’s not a question of avoidance, but rather, “what’s my threshold?” to avoid exclusion in favor of thoughtful inclusion. With some food intolerances, the threshold can change based on variables such as portion size, pairing with other foods, and other factors. There’s a lot of uncertainty and controversy about what exactly happens in an individuals’ body causing food sensitivity. Every body experiences the disruptive discomfort of a sensitivity in a different way, such as joint pain, stomach pain, fatigue, or rashes. The good news? Food reactions, especially sensitivities, can fade away with time. Our bodies, immune systems, and the gut microbiome are continually changing, and what one may not feel well eating today may feel just fine later on in life.

• Are the changes I’m making to my diet making an objective difference in my quality of life? How so? • Am I able to nourish my body in a way that feels sustainable throughout my life? • Is the exclusion of the specific food(s) worth the psychological impact? If you or someone you love needs help cutting through the noise of diet culture, emotions, or misinformation to find clarity, Memphis Nutrition Group is here to provide support toward rooting actions in evidence-based science and attunement to the body. Our ultimate hope for our clients is that they will be able to enjoy the least restrictive diet possible...even when navigating food allergies, intolerances, and sensitivities.

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.

HEALTHY STARTS HERE.

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FOOD+NUTRITION Recipe & Photo by Kristen Rosania

Caesar Salad With Crispy Chickpeas This classic salad gets a healthy makeover that’s safe to eat if eggs and dairy aren’t part of your diet. You can still enjoy the delicious creamy taste we all love. Enjoy this with salmon, chicken, or simply with the crispy chickpeas for added protein. Prep Time: 55 minutes | Makes 2 Servings

Salad Ingredients: q 1 can chickpeas, rinsed and drained q 4 Tbsp olive oil q 2 tsp kosher salt q 4 cloves of garlic, finely minced q 2 hearts of romaine, chopped Optional: top with microgreens and flaky salt

Salad Dressing: q 1 /2 cup tahini q 1 /4 cup water q J uice of 1 lemon q 1 tsp Dijon mustard q 1 tsp nutritional yeast q 1 /4 tsp kosher salt q 1 /4 tsp black pepper q 2 cloves garlic, chopped

Directions: Preheat the oven to 375F. Line a baking sheet with aluminum foil and drizzle it with 2 Tbsp of olive oil. Pour on chickpeas, 1 tsp kosher salt, and 4 cloves of minced garlic. Toss to combine, and bake for 45 minutes until crispy. Add the dressing ingredients to a blender and combine until smooth. Feel free to add more water 1 Tbsp at a time to thin the dressing to your liking. Toss the romaine with the dressing and top with crispy chickpeas, your extra protein, and an extra drizzle of dressing.

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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FOOD+NUTRITION Recipe & Photo by Mary Alexander Satterfield

Lemon Dill Chicken Soup This soup has been a staple in my house for years. It is comforting, flavorful, and full of nutrients. This easy crowd pleaser is safe for most food allergies and intolerances, plus, it’s ready in less than 45 minutes! Prep Time: 40 minutes | Makes 8 Servings

Ingredients: q 1 .5 lbs boneless skinless chicken breasts q 1 small yellow onion (diced) q 4 garlic cloves (minced) q 2 lemons q 1 cup baby spinach q 1 package of Garlic and Herb RightRice (available at Kroger, The Fresh Market, Sprouts, and Whole Foods) q 2 carrots (peeled and diced) q 2 stalks of celery (diced) q 8 cups chicken broth q 1 /3 cup fresh dill q 2 Tbsp olive oil q S alt to taste q P epper to taste Directions: Heat a large pot or dutch oven over medium-low heat with olive oil. While the oil heats up, add the carrots, celery, onion, garlic, salt, and pepper. Sauté for 2-3 minutes. Then add the chicken breasts to the pot and pour in the chicken broth. Add the juice of one lemon and fresh dill. Stir to combine and turn the heat to low. Cover with a lid and let simmer for 15-20 minutes. While the chicken cooks, prepare the RightRice in a separate pot according to the package. After the chicken is cooked, remove it from the soup and shred it on a cutting board. Then add it back to the pot along with the cooked RightRice. Top with fresh lemon and add the baby spinach. Once the spinach is wilted, serve immediately and enjoy!

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

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FOOD+NUTRITION By Cara Greenstein

VEGAN GREEN GODDESS DRESSING It’s time to upgrade your meal prep with a new flavor! Working from the kitchen table and therefore dining at our “desk” is the new normal, but there’s still room for creativity in our routine. Spring salads are my go-to weekday lunch—which lately I top with a soft boiled egg, edamame, and rotating protein. This rich and bold dressing is the perfect finishing touch to the assembly line. It’s textured with tahini for a creamy dairy-free base. There are easy substitutions to accommodate most common food allergies and intolerances. Portion up your batch and enjoy it all week! Prep Time: 5 minutes | Makes 8 servings

Ingredients: q 1 /3 cup tahini (or almond butter) q 2 Tbsp Italian parsley q 1 /3 cup green onion, chopped q 1 Tbsp sesame seeds q 2 Tbsp coconut aminos (or soy sauce) q 2 Tbsp apple cider vinegar q J uice of 1/2 lemon q 1 /3 cup light coconut or almond milk q 1 /4 cup olive oil q 1 /3 avocado q 2 garlic cloves q S alt and pepper to taste Directions: Add all ingredients to your food processor or blender. Pulse until smooth. Taste and add more salt if needed. Serve alongside your favorite salad.

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

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FOOD+NUTRITION By Kristi Edwards, MS, RDN, LDN

How to Ease Seasonal Allergies With Food & How Certain Foods Can Trigger Seasonal Allergies Over 26 million people in the United States (roughly 8%) experience seasonal allergies. Unfortunately, seasonal allergies are largely impacted by genetics and the environment. However, recent studies1,2,3 suggest that consuming adequate omega-3 fatty acids, prebiotics, and probiotics may help to relieve the runny nose and watery eyes you experience during certain times of the year. Other tips for reducing symptoms related to seasonal allergies are to avoid tobacco and to get plenty of sleep at night (7-9 hours).

Sources of omega-3 fatty acids include:

Sources of prebiotics include:

Sources of probiotics include:

walnuts

whole grains

kombucha

chia seeds

apples

kefir

ground flaxseed

bananas

sauerkraut

hemp seeds

asparagus

kimchi

nori/seaweed

onions

yogurt

spirulina

legumes

miso

fatty fish (salmon, tuna, mackerel, herring, and trout)

garlic

tempeh

soybeans artichokes whole rolled oats leeks

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. Learn more and sign up for monthly recipe books at 901nutrition.com or call 901.800.9526

FOOD+NUTRITION

Seasonal allergies can also be linked to certain food allergies. Pollen food allergy syndrome, also known as oral allergy syndrome (OAS), occurs when a protein in a fruit, vegetable, or nut that is similar to a protein in allergy-causing pollen causes you to have a reaction. In other words, the body mistakes a protein in a certain food for an allergy-causing pollen protein, causing you to have a reaction to that food. For example, some people experience redness, swelling, and itching of the mouth and tongue when they eat a banana. They may have a ragweed allergy, and their body mistakes a certain protein in bananas for the protein found in ragweed pollen that causes the allergy. The structure of the proteins is so similar that it confuses the immune system. The good news is, most of the time the reaction does not last long and is not lifethreatening. It is typically specific to the mouth and not systemic. If you experience a systemic reaction (like anaphylactic shock) with certain foods, it is recommended you

see an allergist. One out of five individuals with grass allergies and seven out of ten individuals with birch tree allergies suffer from oral allergy syndrome. This means that not everyone with seasonal allergies experiences OAS. Those with grass allergies may experience a reaction when eating tomatoes or potatoes. Those with ragweed allergies may experience a reaction when eating melons, zucchini, cucumber, or bananas. Those with birch tree allergies may experience a reaction when eating celery, kiwi, cherries, hazelnuts, almonds, pears, plums, peaches, carrots, or apples. If you find that you tolerate a certain fruit or vegetable peeled better than raw, it’s possible that the fruit or vegetable came in contact with the allergy-causing pollen. If you have OAS, it is recommended that you experiment with different fruits and vegetables in their raw, cooked, canned, and dried states. Often, people with OAS

who do not tolerate a certain raw fruit or vegetable will tolerate that food once it has been cooked. The reason for this may be related to the breakdown of the protein during the cooking process. Washing and/or peeling raw fruits and vegetables can also be the difference between experiencing a reaction and tolerating a specific food, especially if the reason for the reaction was the food coming into physical contact with an allergy-causing protein. Consider consulting with an allergist for any additional concerns you may have with seasonal or food allergies. 1. Güvenç IA, Muluk NB, Mutlu FS, ESki E, Altıntoprak N, Oktemer T, Cingi C. Do probiotics have a role in the treatment of allergic rhinitis? A comprehensive systematic review and meta-analysis. Am J Rhinol Allergy. 2016 Sep 1;30(5):157-175. doi: 10.2500/ ajra.2016.30.4354. Epub 2016 Jul 20. PMID: 27442711. 2. Miyata J, Arita M. Role of omega-3 fatty acids and their metabolites in asthma and allergic diseases. Allergology International. 2014 August 1;64(1):27-34. 3. Furahjelm C, Warstedt C, Larsson J, et al. Fish oil supplementation in pregnancy and lactation may decrease the risk of infant allergy. Acta Paediatr. 2009;98(9):1461-1467.

Strawberry Banana Smoothie

for Soothing Allergies Prep Time: 5 minutes | Makes 2 Servings

Ingredients:

Directions:

q 2 cups strawberries q 1 banana

Place all ingredients in a blender, and blend until smooth.

q 1 /4 cup whole rolled oats

Pour into a glass, and enjoy!

q 2 cups unsweetened almond milk or oat milk q 2 Tbsp hemp seeds

Nutrition information per serving: 221 calories, 7g protein, 9g fat, 33g carbs, 7g fiber

FOOD+NUTRITION By Meredith Renshaw, RD, LDN

Your Top Diet Questions Answered With an overwhelming amount of information, suggestions, diets, and professionals all recommending different approaches to tending to your health, it can be can leave many feeling stumped. Here are a few answers to some of the most popular questions:

Should I eat before working out? When deciding what to consume before exercising, it’s important to make decisions based on your individual body, rather than what you have heard, read, or seen others doing. Some might benefit from a boost of energy from eating breakfast before morning cardio. Other individuals might feel better exercising without breakfast to avoid nausea or cramping.

When does your metabolism start to slow down?

Do I need to count macros to lose weight?

Your metabolism is the energy your body burns for daily functions such as breathing, digestion, blood circulation, heart pumping, brain activity, and movement. Just like the rest of your body, it changes and adapts as you age. It is largely affected by genetics and lifestyle choices such as sleep, stress level, activity level, and mental health. This makes everybody’s metabolism unique to the individual.

This has become a popular way of controlling diet and intake. Macronutrients are made up of three groups with very different functions. Protein regulates blood sugar, supports hormone production, supports immune function, and plays a large role in gut health. Fat provides energy, helps to slow down digestion to avoid spikes in blood sugar, supports the release of the “happy” hormone (serotonin), and helps with absorption of vitamins and minerals. Carbohydrates provide many sources of energy, fiber for gut health, blood sugar support, and mood regulation.

Bodies are smart and meant to protect you from harm and pain. As you age, the body adapts, ensuring the highest likelihood of survival. This can look like your metabolism slowing as your activity and daily functions slow. Rather than viewing your metabolism slowing as a “malfunction” and trying to fix it through food and diet, view it as the adaptation to its environment. You can support your metabolism and its rate by implementing healthy and sustainable habits such as getting enough sleep or managing stress.

Managing and counting macros to control or change body size can lead to disordered eating, obsessive behavior, and an unsustainable relationship with food. Creating a healthy and sustainable relationship with food is one of the most influential things you can do, especially if you’re trying to get to a healthy weight.

Should I do intermittent fasting to lose weight? Part of building trust with your body is honoring hunger and fullness cues. Hunger, is your body’s way of communicating it is in need. When you ignore hunger, you lessen that trust with your bodies. Intermittent fasting can often look like ignoring hunger and trying to wait it out until a specific time of day. However, when you listen to and honor when your body is asking for food, your body can regulate and utilize nutrients more effectively, including supporting your metabolism.

Should I eat after 7 pm? Your body doesn’t know what time is on the clock. Bodies and brains operate on circadian rhythm (sleep-wake cycle), but your metabolism functions very differently and doesn’t include an on-off switch. A large portion of gastric emptying happens during REM sleep, which shows that metabolism is actively working during sleep. However, it’s not recommended to eat a large amount of food before bed since this could affect your quality of sleep. If your body needs to eat after 7 pm to avoid waking up ravenous the next day, then consider having a balanced snack that consists of protein, healthy fats, and carbs.

Meredith Renshaw, RD, LDN champions finding food freedom through redefining health, ditching the restrict-binge cycle, and embracing intuitive eating. She specializes in disordered eating, intuitive eating, food allergies, family nutrition, and nutrition-related diagnoses. For more information and steps on where to begin your intuitive eating journey, find her on Instagram @meredithren_rd or on FreeMethodNutrition.com.

KEEPING YOUR PET HEALTHY & FIT IS OUR GOAL

FOOD

To Fit Your

HEALTHY

Lifestyle

Wild Beet offers salads and wraps, with an emphasis on fresh ingredients and attentive preparation. We’re open for lunch and dinner, dine in or carry out. Catering available.

WE OFFER: • General Veterinary Services • Dental Care • Pain Management • Surgery • Grooming • Boarding • AND NOW Doggie Day Care

2959 Walnut Grove in Midtown 901.323.1177 mymemphisvet.com

6641 Poplar Ave Suite #106 Germantown

901.552.5604

SPECIAL

TAKE 5

with

Abigail Stricklin 27, ACE Certified Personal Trainer

Where you can workout with me: CycleBar Midtown or online

fats and proteins. It’s all about calories in versus out.

My Fave Workout: Put me under or over a barbell and I’m one happy girl! I also enjoy any kind of activity I can do outdoors (i.e. stairs on the riverfront, long walks with my dog, running hills).

How much do you have to work out to maintain your fitness? A good rule of thumb is 20 minutes of movement a day if you’re just looking for a place to start, and four intentional workouts a week. You don’t have to exhaust yourself every single day to see results. Consistency over time always comes out on top.

Biggest Fitness Myth: If you lift weights, you’ll get bulky or “look like a man.” You have to consistently be lifting heavy weights and eating in a major caloric surplus to get “bulky.” A lot of women say the word “tone.” Keep in mind that looking “toned” is achieved by lifting weights and eating at a caloric deficit. Biggest Nutrition Myth: Carbs are the devil. Eating at a caloric deficit is what helps you lose weight. Carbs can just as easily be worked into your daily intake as

Most Overlooked Body Part: Your core! I preach this to my boot camp girls every single day. A strong core makes for a strong body. It protects your back, improves your posture, and makes activities in your everyday life easier. If you could only have one piece of equipment what would it be? A kettlebell—arguably the most versatile

piece of fitness equipment. It can easily be used in the gym or at home and is small enough that it won’t take up a lot of space but comes in a variety of sizes. It’s powerful and functional and instantly ups the intensity of your workout! Favorite body part you like to train: I love a good glute/hamstring workout! My Fitness Idol: My mom. She spent many years competing in bodybuilding competitions before I was born, and has continued to lift weights even into her sixties. I’ve seen what a strong woman looks like my entire life, so my appreciation for weight lifting definitely comes from her. She can still deadlift more than me. Go-To Snack: Caramel rice cake with peanut butter Always in My Fridge: Almond milk, deli turkey, hummus, anything to make tacos My Diet: I’d call mine balance. At this point, I can eat intuitively and know about how much my body needs or ballpark the amount of calories in something. It all goes back to calories in versus calories out, and when you know what macros you need to hit to stay on top of your goals you don’t have to be restrictive with foods, just mindful. I also make as many healthy substitutions for foods as I can (i.e. plain greek yogurt instead of sour cream, lean meats instead of higher fat meat, Joseph’s wraps instead of a flour burrito shell). To workout with Abigail visit, Fitnessbyabigail.com

Are you a fitness trainer, workout instructor, or influencer in the industry and would love to share your knowledge with our readers? Send a brief bio and picture to: 42

Amy@memphishealthandfitness.com

Keep Your Dog As Active As You!

Looking to Improve Your Performance Fascial Stretch Therapy is a neuromyofascial manual therapy method which focuses on the connective tissue system rather than isolated muscle treatment.

For more information call 901.276.3210 or visit dogsrulememphis.com

Come in for our intro session where we will identify mobility dysfunctions and see how to set it free with FST.

901.907.7500 | raptortherapy.com | Memphis’ only Level 3 Fascial Stretch Therapist

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Downtown Yoga Blue Plate Café Main Street Dental Stock and Belle Bluff City Coffee G.E. Patterson & Main Lenny’s Grill and Subs Flying Saucer Service Master Madison and Main Across from Law School In Front of Cotton Exchange Miss Cordelia’s Harbor of Health Harbor Fitness Memphis Pizza Café Delta Groove Yoga Fogelman YMCA Medical Building University of Tennessee Area Molly’s LaCasita Breakaway Athletics Lebonheur Hospital Regional One Bikram Yoga Tennessee Brewery College of Optometry Pyramid Liquor Tamp and Tap Parking can be fun Lenny Subs Huey’s Downtown Semmes Murphy Campbell Clinic Kimbrough Wine Lindenwood Church Juice Bar Concourse YMCA Concourse Curb Market Central BBQ U.T. Medical Arts Building Belly Acres Deli on the Square Mind/Body Haus Grivet Outdoors KROC Center Calming Influence Playhouse on the Square CVS Pharmacy Cooper Street Yoga CycleBar Midtown Juice Bar Midtown Muddy’s Bake Shop The Cupboard Ballet Ensemble Lost Pizza Company Inside Out Gym Rhodes College

Library Café Evergreen Yoga Center Café Eclectic Memphis Rox

EAST MEMPHIS Bikram Yoga City Silo Whole Foods Bank of TN Central BBQ MidSouth Ear Nose & Throat & Throat Crescent Center Parking Garage OrthoSouth Club Pilates Jules Posh Food JCC 6 MECA Shred 415 Pimentos Babalu Shed Fitness East Memphis Ortho St. Francis Hospital Total Care Imaging Memphis Cardiology Group Mroz-Baier Breast Care Center Dr. Robert Trout Dermatology Nuber YMCA ATC Fitness Patrick’s Pure Barre Superlo Foods Sports Clips CrossFit Hit+Run Southhall Café Southeast Urology Clinic Christ United Methodist Church Mandauu Fitness Arthur’s Wine Ciao Bella Memphis Ortho Group Seikisui Pacific Rim Swanky’s Huey’s Nutrition Bar People’ Pharmacy Better Bodies Yoga Bogies Deli Zen Studios Hot Yoga Plus East Memphis Athletic Club Fleet Feet Novel Bookstore Zup Med Old Venice Pizza Memphis Pizza Café

Diagnostic Center Blue Plate Café The Endocrine Center Phoenix Gaslight Wine & Liquor St. John’s Church Peddler Bike Hotworx Cheffie’s Café Main Library Labelle Wellness Spa Chickasaw Oaks Mall Pro Health Wellness Optometry Group Methodist Primary Group Jason’s Deli Baptist East Medical Bldg Memphis Heart Clinic Highpoint Climbing and Fitness Shelby Farms Visitor’s Center

GERMANTOWN City Silo Owens Enrichment Center Advance Dermatology Trainer’s Studio Germantown Village Wine & Liquor Methodist Hospital Whole Foods Jazzercise Pure Barre F45 Germantown Pike Yoga Mandauu Fitness Swanky’s Taco Wild Beet Salad Co Mellow Mushroom Hotworx Bikram Yoga Nutrition Hub Orange Theory Peak Cryotherapy Ageless Men’s Health ATC Fitness Renew Wellness Spa Forest Hill Grill Craze Nutrition Breakaway Athletics Germantown Athletic Club Germantown Library Baptist Rehab Active Health Chiro Cyclebar Memphis Pizza Café Campbell Clinic UT Med/ West Clinic Memphis Ortho Group Conrad Pearson Urology Gastro Center of Midsouth

Pick up your copy at one of our community partner locations. For a full list, visit Memphishealthandfitness.com

Foundation Medical Wolf River Wellness Allergy And Asthma Care Heart and Vascular Clinic Memphis Internal Medicine McDonald Murrmann Ageless Men’s Health Huey’s Southwind East Shelby Library

CORDOVA Outdoors Inc CVS Pharmacy Mid-South Urology Hotworx Cordova South Dental Implant Center ATC Fitness New Balance Cordova Farmers Market YMCA Bert Ferguson Comm Center Cordova Library Trinity F45 Wolfchase

COLLIERVILLE Central Church Collierville YMCA Collierville Library Pediatrics East Poplar Wine and Spirits Huey’s Fleet Feet Baptist Wellness Center Solutions Medical Clinic Sheffield’s Antique Mall Memphis Pizza Café Peak Potential ATC Fitness Bike World DAC Fitness Huey’s Wholesale Nutrition Cheffie’s Collierville

ARLINGTON/ LAKELAND Orange Theory ATC Fitness LA Fitness Nutrition Spot Hotworx CVS Pharmacy Arlington Fitness Sy Wilson Live Fit Arlington Library Arlington Senior Center Crave Coffee Bar & Bistro The Nutrition Stop

SOUTHAVEN CVS Pharmacy Southaven Library Desoto Healthcare Huey’s Ageless Men’s Health Memphis Children’s Clinic Methodist Diagnostic ATC Fitness Desoto Athletic Club

HORN LAKE CVS Pharmacy Super Drugs

HERNANDO City of Hernando

OLIVE BRANCH Olive Branch City Center Southern Family Medical Club for Fitness Harayanan Pediatric Clinic Jane’s Gym Desoto Laser Aesthetics YMCA Olive Branch Advanced Physical Therapy Title Boxing Club Advanced Derm & Skin CVS Pharmacy Wholesale Nutrition Fitness 24/7 ATC Fitness

BARTLETT St. Francis Rehab St. Francis Hospital Hotworx Bartlett Memphis Judo CVS Pharmacy ATC Fitness Bartlett Library Cole Chiropractic Bartlett Senior Center J.W. Fitness Bartlett Recreation Lakeside Hospital 901 Fitness

WEST MEMPHIS Pancho’s West Memphis Library Delta Orthopedics Chamber of Commerce

MARION Big John’s Shake Shack Marion Library Marion Marketplace

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

Memphis Health+Fitness Magazine March 2021

Articles inside

Weekend Warrior: Ted Cashion, Triathlete

Weekend Warrior: Priya Tummalapalli, Runner

Take 5 With Abigail Stricklin

Your Top Diet Questions Answered

Lemon Dill Chicken Soup

What’s the Difference Between Food Allergies, Intolerances, and Sensitivities?

Caesar Salad With Crispy Chickpeas

Vegan Green Goddess Dressing

How to Ease Seasonal Allergies With Food & How Certain Foods Can Trigger Seasonal Allergies

The 200+ Pounds That Changed Amanda’s Life

Failure Is Part of Success for This Adaptive Athlete

An Athlete Able To Do Anything

Devotion to Fitness, Family & Country

The New Game Changer for Sculpting Your Body

Not Ready to Commit to a Facelift? Try This Instead

Starting Line

How To Prepare For Allergy Season

Dangers of Not Getting Enough Sleep

Back Pain Advice From An Expert