Memphis Health+Fitness Magazine October 2020

INSPIRING ACTIVE LIFESTYLES SINCE 1996

the

Women's Issue

OCTOBER 2020

Kathryn

Sneed How She Healed Without Surgery

KEEPING KIDS FOCUSED AT SCHOOL

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

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.

#smartdentistry

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

crosstowndentist.com

1

H+F OCT

20 20

38

ON THE COVER

10 Keeping Kids Focused & Happy While Schooling at Home

18 Kathryn Sneed,

Healed Without Surgery

LIVING WELL

8 3 Ways Tor Relieve Menstrual Cramps Naturally

12 A New Approach to Breast Cancer Screening

14 Staying Healthy During Holiday Travel

16 Get Moving for Better Mental Health

FIT MEMPHIS

20 Ashleigh Hayes is “Hot” for Pilates

22 Hillary Husband, 3-Time

Cancer Survivor Runs St. Jude

24 Tyler Densford is Thriving in and Out of a Wheelchair

26 Hannah Shipley, Finding

Perfection in Imperfection

FOOD+NUTRITION

28 Dairy-Free Eggplant Parmesan 30 Curried Salmon Sliders 32 Boost Your Immune System 34 Fall Harvest Salad Packed With Nutrients

28

36 Nutrition Labels Don’t Have to Be Scary

IN EVERY ISSUE

6 Starting Line 38 Weekend Warriors 2

— Ruth Phillips, Cyclist — Cole Giovannetti, Ultrarunner

On the Cover: Kathryn Sneed Photo by Tindall Stephens

WHAT IS VATA? V ata A e ri a l Y o g a no w a t th e Kr oc Discover the element of air, or "Vata" with Vata Aerial Yoga! Take your practice off the mat and into the air with the full support of a harness and handles, to accommodate all levels. The harness used for Vata gives full support for your torso and pelvis while six handles allow for control of the upper body and welcomes users of all capabilities.

Perform inversions, classic yoga poses and even strength training movements to work the entire body. Develop balance and full body control as you hover weightless above the ground in this unique yoga experience!

Drop-In Class: $8/Session For Members and Public Wednesdays 6:30PM Saturdays 10:30AM All participants must present Photo ID

800 East Parkway South | Memphis, TN

3

Laurenne Hom

24 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

Contributing Writer

Zoë Kirchoff

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.

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.

Photographer

4

901.218.4993 CONSULTANTS

Editor in Chief Laurenne Hom

Lucy Harrison

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

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.

Tindall Stephens

Publisher Amy Goode

Lillian Kay

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 Lillian is a native Memphian and Program Director at the Church Health YMCA. She has a passion for all things health and wellness, with a background in group fitness instruction and personal training. Lillian enjoys participating in and coaching CrossFit workouts, creating healthy recipes, reading, and traveling.

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 5

STAR TING LINE

WOMEN’S HEALTH ISSUE

this one's for the ladies...

A BETTER RESPONSE TO COVID-19 Women account for only 40% of COVID-related deaths around the world. According to Women’s Health Research at Yale, there’s a biological explanation. In a study led by Professor of Molecular Cellular and Developmental Biology Akiko Iwasaki, men and women exhibited different immune responses in the early stages of the disease. Men had higher rates of cytokines, which cause inflammation at the site of an infection. However, women showed a stronger activation of T-cells, white blood cells that can target and destroy viruses.

A NATURAL GLOW—WITHOUT STREAKS, SMELLS, OR ORANGE TONES

Get that sun-kissed look all winter. Self Tanning Drops from Isle of Paradise combine a color-corrective approach with tanning-know-how to bring you your best glow ever—whether that’s for the beach or brunch. Simply add the drops to your moisturizer. All drops combine organic tanning actives with avocado, chia seed, and coconut oils for a happy, hydrated glow. $29, Sephora.com

OUR FAVORITE PODCASTS FOR WOMEN’S WELLNESS Caught Off Guard: No topic is off limits! From relationships to money to success—Patricia Bright delivers juicy takeaways and tons of practical advice.

Not Perfect Podcast with Poppy Jamie: From anxiety to happiness to heartbreak to every emotion in between, this show dives into the science along with the soul and the spiritual to find out tricks, tools, and wisdom to better a life.

Call Your Girlfriend: Aminatou and Ann talk about everything from menstrual cycles and body shaming to workplace drama. It highlights successful women who have smart, interesting things to say—but they’re there for the non-famous

6

DON’T SWEAT YOUR HOT FLASHES When your body temperature seems out of control, the Embr Wave Bracelet lets you

women who are just trying to get through the week.

warm up or cool down at the touch of a button.

Fempower Health: Interviews with experts investigate important, often

temperature-sensitive area of your wrist to

misunderstood or even unknown, areas of women’s health.

instantly bring relief. $299, Embrlabs.com

It creates hot or cold sensations on the

FIT PET Sponsored by:

Fit Pets of Memphis

Chief

Bryant

Axel & Luna

Chief is a 7-year-old Maltipoo, who loves going to Tom Lee Park and basking in the sun. His go-to treat is Milk Bones.

Ten-year-old dachshund, Bryant, snacks on Milk Bone trail mix when he can’t get cheese.

He has 3 balls: a squeaky football and two Kongs. He plays constantly, and his favorite hobby is patio hopping on South Main.

Axel and Luna are both 2-year-old lab/rottweiler mixes. They enjoy walks and runs around the neighborhood and munch treats from Super Chewers! They love learning ASL commands/ signs and getting treats at the end.

Parents: Don Mulhern

Parents: Lewis Edwards II & Julie Edwards

Parents: Wesley McFall

H TO NOMINATE YOUR FIT PET, SEND A PHOTO TO AMY@MEMPHISHEALTHANDFITNESS.COM H

WE DELIVER IN ONE HOUR OR LESS!

CHECK ONLINE FOR ELIGIBILITY AT WWW.HOLLYWOODFEED.COM/TODAY 7

LIVING WELL

3 Ways to Relieve Menstrual Cramps Naturally The technical term for painful periods is dysmenorrhea. The pain can range from a mild nuisance to a severe pain that’s debilitating and inhibits normal daily activities. This is the body’s way of letting us know attention is needed to restore balance. Treating the pain in a natural way means understanding the underlying source of the symptoms.

Our bodies are complex creations with an incredible capacity to heal, if we listen to what they are telling us.

Acupuncture In Chinese medicine, there are three main causes of dysmenorrhea: qi stagnation, blood stagnation, and blood deficiency—each with a unique pattern. Qi stagnation tends to cause pain that is dull and achy and usually begins prior to the cycle, accompanied by other PMS symptoms. Blood stagnation manifests as more of a stabbing pain and is accompanied by dark menstrual blood with clots. Blood deficient pain is usually dull or heavy and comes toward the end of the menses.

In order to address these underlying patterns of imbalance, I consider acupuncture, sophisticated herbal prescriptions, and diet and lifestyle changes to bring relief and ease to patients. Commonly recommended, in addition to tailored Chinese medical therapies, are exercise to reduce stagnation, plenty of sleep, high-quality omega-3 fatty acids, and a healthy well-rounded diet with limited sugars and processed food.

Candace Billings, President of Sundara Wellness, MSOM, LAc, FABORM She began her acupuncture and holistic medical practice after graduating with high honors from the National College of Natural Medicine. There she obtained a Master of Science in Oriental Medicine, and is nationally board certified in acupuncture and licensed by the state of Tennessee. She specializes in women’s health, fertility, prenatal and postpartum care, digestive and endocrine disorders, fatigue, and emotional health.

Physical Therapy Period cramping in some ways has become its own enigma. In a lot of cases, it is actually a muscle cramp, a Charlie horse in a woman’s lower abdomen. Physical therapy can help calm the muscle that is in a spasm to alleviate period cramps. Often, patients note that their periods sneak up on them after treatment because they suddenly stop cramping leading up to menstruation.

When muscles in the pelvic floor are slightly contracted or are “on” throughout the month, this can cause cramping during ovulation or during menstruation because they are already in a state of muscle fatigue or depletion. By normalizing that resting tone, the changes throughout a cycle will barely cause a ripple in comfort level.

Amy Moses, Director of Pelvic Health Physical Therapy, DPT, OMT

8

Amy graduated from the University of Mississippi Medical Center, earning a Doctorate degree in Physical Therapy. She completed a residency program in Seattle, WA through the Ola Grimsby Institute, specializing in Orthopedic Manual Therapy. She specializes in manual therapy, women’s health, pelvic floor rehabilitation, fertility, and prenatal and postpartum care.

LIVING WELL

Enjoy ReliefLifefor Without Limitations marathon pain

Diet You might be surprised to know that what you eat and/or what nutrients your body lacks could be affecting your period and the pain that comes along with it. One common deficit is magnesium.

In fact, about 50% of the population has lower-than-optimal levels.

Ways to increase your magnesium: • I ncorporate foods such as dark green leafy vegetables, nuts and seeds, avocados, bananas, dark chocolate, seaweed, black beans, garlic, quinoa, and brown rice.

• Choose a high-quality magnesium supplement.

• Soak in an Epsom salt bath.

Additionally, eating foods that decrease inflammation helps decrease menstrual cramps. Sundara offers micronutrient and hormone testing to help patients get to the root of the pain.

Another thing that can help with hormone regulation and period pain is looking at environmental hormone disruptors. As shocking as it may seem, lotions, conditioners, detergents, perfumes, deodorants, and other products we put on our body could actually influence our level of pain during periods.

Health is Vital to Living Life to its Fullest.

It’s hard to be happy – or active – when you hurt.Well-Being Our orthopedic the skill Your is specialists Our Top have Priority. and experience to get you moving pain-free in Our experienced physicians specialize no time. We also offer a full range of orthopedic inprocedures Orthopedics, Physical Therapy & for knees, hips, shoulders and ankles.

Sports Medicine.

Cody Giovannetti, RDN, LDN, CLS She completed her Bachelor of Science in Nutrition at the University of Memphis and completed her Dietetic Internship from University of Tennessee at Martin. She became a Certified Lactation Specialist in March of 2017 and holds a Certificate of Training in Adult Weight Management through the Academy of Nutrition and Dietetics. Cody has been practicing Medical Nutrition Therapy for a local hospital for the past eight years. She focuses on integrative and functional nutrition and intuitive/mindful eating.

Skilled physical therapists will help you recover more quicklyon so that youFeet won’t Again miss any of those Get Back Your special moments.

East Memphis • 901-682-5642 6005 Park Ave., Ste. 309

Bartlett • 901-791-0347 2996 Kate Bond Rd., Ste. 301

Sundara Wellness is a team of holistic healthcare providers who share a vision to offer complete and accessible care for all. We seek to understand the underlying source of symptoms of patients and approach the healing process from multiple angles. We provide acupuncture, physical therapy, massage, nutrition and dietetics, women’s primary care, mental health, chiropractic, yoga, Pilates, personal training, and more. For more information, visit Sundarawellness.com or call 901.405.0250.

Call to schedule an appointment today Facebook: East Memphis Orthopedic

www.eastmemphisortho.com PROVI DI N G Q UALIT Y ORTHOPE DIC CAR E S I N CE 1969

9

LIVING WELL

By Lee Ann Foster, MS

Keeping Kids Focused & Happy While Schooling at Home Many children are struggling to focus and maintain a positive mood in the COVID-19 era of online schooling.

One of the most helpful skill sets a child can learn is the ability to control their emotions and sustain attention.

Self-regulation skills help children remain calm and attentive, feel confident and optimistic, and think clearly and creatively. The world desperately needs calm, creative minds coming up with sustainable solutions to our problems!

Here’s how your kid can learn self-regulation skills that help with focus, attention, and mood: Learn to breathe slowly and gently, in and out through the nose, and focus on the breath coming in and out through the diaphragm. This type of breathing helps produce calming neurochemicals, and it helps the frontal lobes stay active so you can be logical and reasonable. It helps the body stay out of fight-flight-freeze mode. When breathing quickly through the mouth, the breath stays up in the chest, which produces stress hormones that impair the frontal lobe. You literally become unable to think clearly when you breathe poorly.

Learn to sustain attention on positive thoughts and emotions.

Most people tend to be way too focused on what they’re against or what they don’t like. When attention is focused on what you don’t want, guess what you get?

MORE of what you don’t want! Energy flows where attention goes. If you want more positive experiences, learn how to sustain your focus and attention on the things you want rather than the things you do not.

Think of a scene that evokes peace and pleasure. A funny moment, a beloved pet, being out in nature. Now breathe and see how much you can savor the peaceful, pleasurable experience. Feel the emotions

10

and sensations and practice increasing their power and intensity.

Notice how quickly you get out of whack when you even imagine something you don’t like. Understand that you also have the imaginative power to experience being “in-whack” when you think of wonderful things! Close your eyes and practice imagining and feeling wonderful things while you breathe.

Plan a daily treasure hunt. Every day, intend to notice things that make you feel good. Notice the sunset, the funny things your pet does, an act of kindness. When you notice life’s daily treasures, take a few moments to breathe and amplify the positive sensations and emotions. Become an expert at feeling good! As a family, take five minutes at the end of the day and share your daily treasures with one another so it becomes a habit.

Just three minutes of sustained attention on positive moments can help improve your immune system, enhance the brain’s ability to be logical and creative, balance hormones, improve mood, strengthen your intuitive abilities, and make you more resilient to stressors. Do this three-minute exercise at least three times a day for optimal and sustained benefits.

A few more tips for focus and good mood for those doing online schooling at home: • Use blue-light-blocking glasses. The blue light from computer screens and devices can create problems with cognitive functioning, mood, and sleep.

• Download the free computer app f.lux or an app such as Nightshift on devices to help protect eyes from blue light.

• Take vitamin D3, magnesium glycinate, zinc, and vitamin B6 to help with immune health and calm focus. If you struggle with anxiety and focus issues, look into taking l-theanine. (This is not medical advice – consult with a qualified health practitioner who understands nutrition and supplementation.)

• Take frequent breaks to get out in the sunshine and get your bare feet on the earth.

• Eat whole food, including lots of fresh veggies and fruits. Minimize processed foods and sugar.

• Aim to drink half your body weight in ounces of filtered water.

(Ex: 150 pounds = 75 ounces).

Focusing on what is good in life and breathing in a healthy way takes some practice, but that’s the best practice you can do to make your life better and make the world a better place.

Lee Ann Foster and her husband Dale founded Neurosource in Cordova in 2004 and helps clients with ADD, Anxiety, Autism, Depression, PTSD, Sleep struggles, Seizure disorders, Stroke Recovery, and Traumatic Brain Injury (TBI).

For more information visit Neurosource.net or call 901.624.0100.

Refresh your unique style.

Visit us to receive a comprehensive eye exam and consult with our accomplished eyewear engineers to find the perfect frames that compliment your personal style.

901-252-3670 | focalpointcrosstown.com

Located inside of Crosstown Concourse A Southern College of Optometry Clinical Facility

11

LIVING WELL

By Dr. Susan Lacy FACOG

A New Approach to Breast Cancer Screening October is Breast Cancer Awareness Month, and for good reason.

It is the most prevalent cause of cancer deaths in women in the United States. Pink ribbons and events remind us to get screened for breast cancer, and there are exciting new technologies that can help in the fight against this difficult disease.

Mammography has been proven to improve survival and to help with early identification of small cancers. It is the mainstay of breast evaluation, but there are new technologies emerging that can improve screening and provide new ways to identify early cancer. Ultrasound and MRI tests can be very helpful, but they are often expensive and require a visit to an imaging center.

Celbrea is a new technology that is a Thermal Activity Indicator. It provides a way to add to the existing standard protocols with an evaluation system that can be done in a doctor’s office with a quick, painless examination. Celbrea is not intended to replace an exam or mammogram, but it can provide another way to gather information.

Celbrea utilizes pads that are applied painlessly to both breasts with a light adhesive. The devices stay in place for 15 minutes and compare temperature differences between the breasts to identify areas of concern. A physician immediately evaluates the test and makes recommendations for further action. Women with a desire for increased information and those who may not fit into the screening recommendations for mammograms are good candidates for Celbrea. The test is certified by the FDA, but is generally not covered by insurance, however, the cost is very reasonable.

Modern Gynecology & Reproductive Health is committed to providing cutting edge, reliable care. We provide routine examinations and help schedule mammograms and ultrasounds.

For more information, visit Moregyn.com or call 901.316.9818.

FACTS • Current ACOG guidelines recommend beginning mammography at age 40, checking mammograms every 1–2 years from age 40 to 75 at the discretion of the patient and physician.

• Breast self-exams are no longer recommended as routine, but doing them periodically can help people become more familiar with their own breasts.

12

Dr. Susan Lacy is a Gynecologist practicing in Memphis for over 20 years. She attended Johns Hopkins Medical School and completed OB-GYN Residency at the University of Tennessee Memphis. Dr. Lacy created Modern Gynecology & Reproductive Health in 2019 in response to a need for more accessible gynecologic healthcare, transgender care, fertility services, and general wellness.

She is excited to bring an innovative approach to reproductive care in Midtown Memphis.

Take ChargeofofYour YourWellness Wellness Take Charge The health of your colon goes hand in hand with The health of your colon goes hand in hand with your system.Our Our safe, sterile, to use your immune immune system. safe, sterile, easyeasy to use devices can remove an average of 3 to 5 bowel devices can remove an average of 3 to 5 bowel movements inone onesession. session.

Beat bloat, naturally! movements in Beat thethe bloat, naturally!

$59 $59 $165 $165

First-Time Colon First-Time Colon Hydrotherapy Session Hydrotherapy Session

Basic Cleanse

Basic Cleanse 3 Colon Hydrotherapy Sessions

3 Colon Hydrotherapy Sessions

Visit our website for more exclusive specials!

VisitOrganic our website for more exclusive specials!

Facials Ionic Foot Bath

Colon Hydrotherapy Organic Facials ElectroGlo Microcurrent Facials Colon Hydrotherapy

Infrared SaltFoot Sauna Ionic Bath FAR Body Wraps (Inch Reducing) Infrared Salt Sauna

ElectroGlo Microcurrent Facials BodyHill Wraps (InchRd. Reducing) 3040FAR Forest Irene

in Forest Germantown 3040 Hill Irene Rd. Phone: (901) 435-6150 in Germantown

www.renewspamemphis.com

Phone: (901) 435-6150

www.renewspamemphis.com

That mammogram can’t wait any longer.

We’re taking important safety precautions.

So you can do the same.

We consider your safety our top priority. That’s why we’re taking additional precautions to ensure that you feel safe for your mammogram visit. An annual screening is a crucial step in preventing breast cancer. So to help keep us all healthy, we’re conducting temperature checks prior to entry, providing masks and sanitizer, disinfecting frequently and performing mammograms in areas apart from COVID-19 patients.

It’s our way of helping improve every life we touch.

To schedule your mammogram at one of our five locations, call 901-516-9000 or visit MethodistHealth.org/BreastHealth for more information.

Cassandra Howard, MD 13 20-MLB-083_AD_9x5-5_MemphHF_BreastCancerMnth_r1.indd 1

9/24/20 11:25 AM

LIVING WELL

By Laurenne Hom and Lillian Kay

Staying Healthy During Holiday Travels Thanksgiving, Christmas, and our other favorite holidays are right around the corner, and now is the time to start making plans.

Whether you’re leaving town by plane, train, or car—keep safety at the front of your mind in these pandemic times. As we’re getting used to the new normal, it’s important to not get complacent about health and put yourself and loved ones at risk.

Why It’s Okay to Travel by Plane Sitting next to a stranger for hours seems counterintuitive to protecting yourself from COVID-19, but flying might not be all that bad.

• P lanes are equipped with HEPA filters that trap 99.97 of airborne particles, and that recycled air gets mixed with fresh outside air.

• E veryone is required to wear a mask, which means people are mostly keeping their germs to themselves.

• S ome airlines block out middle seats to keep more distance between passengers, although families can request to sit together. Check individual airlines for current policies.

Ultimately, your safety is in your hands, so here are a few other ways you can make your trip safer.

• K eep your face mask on through the airport and on the plane to avoid spreading vapor and airborne particles.

• M aintain six feet from other travelers and avoid crowded spaces wherever possible.

• M ake the security check smooth and quick by packing accessories and personal items in your carry-on bag before you get there.

• Wash hands regularly and keep hand sanitizer with you.

14

It’s Worth the Drive Near or far—taking your car or renting a vehicle (like an RV) to get to your destination means the least exposure to others. Follow these tips to make your safest option even safer: • K eep a mask, gloves, hand sanitizer, and disinfecting wipes in your car for pit stops.

• Pack your own food to avoid exposure at restaurants, or order take out food. Eat in the car or outside if the weather is nice.

• B ring a buddy and share driving duties so you can avoid having to spend the night on the road.

• P lan your route to avoid stopping in cities where there are a high number of cases of COVID-19.

Keep It Safe Where You Sleep The best accommodations are the ones where you have the least interaction with others. Homestays like Airbnb, VRBO, and Vacasa allow you to rent out entire apartments or homes, guaranteeing that you won’t be breathing anyone else’s air. Larger hotels tend to have more common areas and touchpoints where there is a higher risk of transmitting infection. Smaller places like motels might be preferable because there are fewer spots to interact with other guests and staff. It’s always a good idea to air out your lodging when you arrive and bring your own disinfecting supplies to wipe down surfaces.

Each state has its own travel restrictions, and some require a COVID test or self-quarantining upon arrival. Check your destination and include this in your travel plans.

FIRST SESSION

FREE

FULL-BODY WORKOUT

Get In. Get Fit. Get Out!

Get a clean, safe, full-body workout in 15 minutes.

ONLY 15 MINUTES

FDA CLEARED

For years, I had major FOWO: Fear Of Working Out. That faded away as soon as I walked into Manduu and tried electrical muscle stimulation.

Manduu is different. It’s clean, safe, and in 15 minutes, I get a better workout than I ever could at a typical gym.

And I’m pumped to go back.

Manduu Memphis/Perkins (Across from Sprouts) 575 S. Perkins Rd., Memphis, TN 38117 Studio: (901) 275-8997

Manduu Memphis/Poplar (Near Kirby Parkway) 6515 Poplar Ave, Suite 103, Memphis, TN 38119 Studio: (901) 275-8699

self-care isn’t selfish • Acupuncture & Chinese Medicine • Massage Therapy • Nutrition & Dietetics • Physical Therapy • Women’s Health • Mental Health • Yoga • Pilates • Ayurveda • Myofascial Release • Family Nurse Practitioner We accept insurance for many of our services.

(901) 321-5803 • sundarawellness.com 1314 Peabody Ave, Memphis, TN 38104 • info@sundarawellness.com 15

ADVER TORIAL

By Lindsey Blevins, LPC-MHSP

Get Moving for Better Mental Health Recreational therapy can help you reach your goals The research is conclusive: physical activity has benefits both physically and mentally.

“Physical activity may play a central role in mood regulation and can help improve your health and quality of life. Not getting enough physical activity can increase your risk for diabetes, heart disease, cancers, and mental health disorders.” (NIH Research Matters, January 15, 2019) At Lakeside Behavioral Health, we take your overall health seriously, which is why we offer recreational therapy as an integral part of treatment.

Maria Murry, Lakeside’s recreational therapy manager, says that she sees a difference every day in those who are engaged in recreational therapy.

“Individuals have the opportunity to take advantage of our beautiful 37-acre campus

16

to help them regain a healthy balance in their lives,” she says. “I love working as a recreational therapist because it gives me an opportunity to help our patients get back to being themselves. We just help them get there.”

to help individuals connect with nature.

We develop treatment plans that are tailored to the abilities and interests of the individual. “We know that play can be therapeutic and instrumental in recovery,” Murry says.

According to the American Therapeutic Recreation Association, recreational therapy is a service used to “restore, remediate, and rehabilitate a person’s level of functioning and independence in life activities, to promote health and wellness as well as reduce or eliminate the activity limitations and restrictions to participation in life situations caused by an illness or disabling condition.”

Recreational therapy is different from other therapies in that it focuses on selfconfidence, self-care, and quality of life.

Murry believes that anyone who is struggling with a mental health condition needs to take a holistic approach to getting better, focusing on both their mind and body.

Lakeside Behavioral Health offers equine therapy, swimming, and access to our lake with opportunities for walking and fishing

With many different offerings and a compassionate, caring staff, Lakeside can be your partner in a long-lasting recovery.

Visit our website at Lakesidebhs.com to learn more.

Lindsey Blevins, LPC-MHSP is the Business Development Director at Lakeside Behavioral Health System.

For more information on programs, call 901.500.8517. Medicare and other insurances are accepted.

Be Your Best Self!

New patients

50% OFF

take your first service.

Facials, massages, laser hair removal and more.

New patients take advantage of our

UNIT BOTOX 9 PER

$

when you purchase 24 units or more.

Tightens and fims areas of the face and neck with EndyMed. Non-Surgical Fat Removal Vanquish can slim areas of the body like abs, thighs and love handles.

*New patients take 50 percent off your first service; does not include eye lash extensions or injectables. New patients take advantage of our $9 per unit Botox.

Call for a FREE consultation at 901.236.7722, or check us out online at SneedMedispa.com

Excellence. Experience. RESULTS.

17

MEMPHIS FIT

By Lucy Harrison Photos by Tindall Stephens

How She Healed an Ovarian Cyst Without Surgery

18

MEMPHIS FIT

A third-generation dentist from a small farm town in northern Ohio, Kathryn Sneed has always dreamed big. At just 36 years old, she is the CEO of four successful businesses: Sneed Dental Arts in Collierville, Sneed Medispa & Wellness in East Memphis, Tuscan Ridge Equestrian and Event Facility in Eads, and Sneed Properties FL in Florida.

She’s also a mom of three and a certified Pilates instructor and personal trainer who works out six days a week.

Although Kathryn has always been an active, healthy woman, she had a brush with cancer in 2018. After experiencing irregular bleeding for 10 weeks and noticing a raised area on her right hip that was painful to touch, she made an appointment with her OB-GYN, who discovered a potentially cancerous and sizable ovarian cyst.

While further testing her bloodwork, her doctor suggested following up with an oncology surgeon, who recommended that she undergo a total hysterectomy. “I was TERRIFIED,” Kathryn says. However, the bloodwork came back as non-diagnostic, and she was determined to find an alternative option to surgery and the many complications of cancer treatment.

Her research on ovarian cysts led her to the correlation between their growth and inflammation. She also learned about the

parallel between estrogen, sugar, inflammation, and ovarian cysts. “At that time, I made the decision to immediately change my diet and decrease the inflammatory response caused by sugar and starch in my body,” Kathryn explains.

“Knowing that starch breaks down to sugar, which causes inflammation, I was determined to cut out all starches, breads, pastas, etc.”

In addition to her sugar- and starch-free diet, Kathryn started drinking a daily exogenous Ketone supplement to help her body reach a state of ketosis. Ketosis is a metabolic state in which fat provides most of the fuel for the body, and occurs when there is limited access to glucose (the preferred fuel source for most cells in the body). After changing her diet, the bleeding ceased and the cyst completely went away.

Kathryn also credits the diet with better sleep, improved mood, enhanced skin appearance, and overall improvement of her health and fitness. While some might view her diet as restrictive, she doesn’t even consider it a diet. “I don’t count calories or look at labels or get on a scale; I just make choices one meal at a time to avoid starches and only eat things that are good for my body,” Kathryn says. “I wouldn’t trade this energy and physique for my old way of eating any day.”

In addition to following a low carb, high fat, moderate protein diet, Kathryn practices intermittent fasting. She typically follows the 16/8 model, which means she eats during an eight-hour period with a 16-hour fast in between. Although this eating pattern does not work for everyone, its benefits include reducing inflammation and hypertension.

Working out also plays a huge role in Kathryn’s healthy lifestyle. “I lift weights, do HIIT workouts, run about 3.5 miles a week, and ride my horses a few times a week.” Her kids are often working out with her. “I want to teach them to make fitness a part of their daily routine so that they will stick with it when they are adults.”

As a businesswoman and mother, Kathryn needs all the energy she can get in order to balance her many responsibilities. Sticking to her health and fitness routine is a crucial aspect of staying on track. “Dentistry, especially surgery, is very physical and requires a great deal of upper body strength,” she explains. “Running multiple businesses as well as running the household is emotionally and psychologically demanding. Exercising daily and eating right provide me the platform for being my best self in all other aspects of my life.”

“ I wouldn’t trade this energy and physique for my old way of eating any day.”

19

MEMPHIS FIT

By Halle Griggs Photo by Tindall Stephens

Ashleigh Hayes

is Hot for Pilates!

At just 27 years old, Ashleigh Hayes is racking up the credits.

For seven years she’s been passionately involved in fitness and is an Inferno Hot Pilates instructor at the Sol Studio. Her passion has spilled over into founding her own line of eco-friendly yoga and Pilates essentials, Drip. And if you thought she wasn’t busy enough, Ashleigh is also a first-year doctoral student and a Legislative Research Analyst for the Memphis City Council.

20

MEMPHIS FIT

Bent on the Burn Ashleigh began Inferno Hot Pilates in 2017 as a fitness challenge with a friend. It turned out to be the perfect training regimen to strengthen, tone, and stretch her body and mind. She has now been teaching Inferno Hot Pilates at the Sol Studio Memphis for almost a year.

Inferno Hot Pilates was founded in 2009 by Gabriella Walters. In a room heated to 95 degrees with 40% humidity and upbeat music, participants challenge themselves to a full-body workout. It involves low-impact, high-intensity moves that derive from traditional Pilates.

The SōL Studio Due to COVID-19, the SoL ˉ Studio Memphis, located in Overton Square, now offers virtual classes in addition to studio classes. A mask must be worn upon entering and exiting. The class is limited to 25% occupancy to maintain social distancing practices, and pre-registration is required.

“The deeper you go, the better you feel; and, the better you feel, the deeper you go.”

As an instructor, Ashleigh looks forward to meeting each student where they are and creating a safe space for them to push themselves. She uses Pilates as a pathway to transform the body and mind connection. Her favorite part about teaching is seeing students feel empowered, motivated, and inspired. She strives to know all students by name.

Dropping Soon Drip is a line of yoga and Pilates essentials that released this month. The Drip Yoga Mat is a 5 mm eco-friendly mat perfected for hot yoga and hot Pilates. The polyurethane top layer is designed to absorb moisture to help maintain grip while you sweat. The natural rubber base provides cushioning and a textured grip for low-sweat practices. The Drip Yoga Towel is made of microfiber and complements the mat by providing a flat, smooth anti-slip layer. Drip also offers a water bottle to keep you hydrated during your practice.

Check out Drip Shopfordrip.com • @shopfordrip

Sign up for Inferno Hot Pilates Bikramyogamemphis.com

21

MEMPHIS FIT

By Lucy Harrison Photo by Tindall Stephens

St. Jude Weekend

Means Everything to 3-Time Cancer Survivor Hillary Husband It is more than just a race; St. Jude Memphis Marathon Weekend is the largest single-day fundraiser for St. Jude Children’s Research Hospital. Runners from all over come together to be part of something bigger and make a difference in the lives of children with cancer.

For some participants, it’s even more meaningful. For three-time cancer survivor and former St. Jude patient Hillary Husband, this race is a homecoming.

Hillary, now 27, was 14 the first time she was diagnosed with cancer. A native of southwest Louisiana, she was a healthy competitive dancer— which made her diagnosis even more shocking. After blacking out at a dance audition, she was taken to the ER and diagnosed with Acute Lymphoblastic Leukemia that night.

With her world turned upside down, she was on a plane to Memphis the next day to receive treatment at St. Jude Children’s Research Hospital. Upon arrival, she was told that she had the second highest white blood cell count they’d ever seen.

“I lost so many friends who never had the chance to get well enough to run. I dedicate every mile to them.”

As strong as they come, Hillary stayed on her high school dance team and continued training with them while undergoing treatment. “It was a struggle to keep dancing,” Hillary says. “But St. Jude worked with me to keep me moving. Being active gave me something to get out of bed for.”

After 33 months of treatment, she was back at high school full time for her spring semester, where she eventually graduated as the valedictorian. Inspired by her time at St. Jude, she went on to study chemistry at a small liberal arts college in Louisiana, where she also joined the dance team.

22

However, in October 2011, just two months into her freshman year of college, Hillary started gaining weight and became short of breath. After being

MEMPHIS FIT

misdiagnosed with pneumonia, she was eventually placed into a medically induced coma. When she woke up nine days, she was at St. Jude and was diagnosed with T-cell Non-Hodgkin’s Lymphoma.

Thanks to the dedication and hard work of the doctors at St. Jude, Hillary was able to return to school in the fall the following year and rejoin the dance team. However, 2013 was another challenging year when she was diagnosed with cancer a third time: a fast, aggressive form of T-cell Acute Lymphoblastic Leukemia.

Since chemo wasn’t able to keep the cancer away, Hillary had to undergo a bone marrow transplant at the age of 20. She was in the hospital for 42 days recovering from the intensive surgery—but even then, she never stopped moving.

“I stayed active on the Wii, and then I started walking laps on the floor so that I could walk a mile every day,” she says. Her doctor at the time bet her that she couldn’t

walk a marathon while in recovery. Naturally a competitor, she did just that.

“The day I walked my last mile of the marathon, the nurses who had taken care of me since I was 14 set up a finish line to cheer me on,” Hillary says. “That was the day I was discharged; I’ve been in remission for seven years now.”

While Hillary was recovering from surgery, she dreamt of being able to run without getting tired. Since 2014, she’s participated in St. Jude Memphis Marathon Weekend, and when the event went virtual due to COVID-19, she was one of the first participants to sign up. “I don’t care if it’s virtual. It’s a nod to when I was in the hospital wishing I was healthy enough to run a mile.”

Although Hillary will be participating from Louisiana this year, it remains a meaningful experience. She signed up for the Virtual 4-Race Challenge and will run a 5K, 10K, and half marathon in the weeks leading up to the event. It culminates with the full marathon on

Dec. 5, which Hillary plans to walk. “It’s an ode to when I walked 26.2 miles when recovering from my bone marrow transplant,” she says.

“I lost so many friends who never had the chance to get well enough to run. I dedicate every mile to them.”

To sign up for the 2020 St. Jude Memphis Marathon Weekend Virtual Experience Presented by Juice Plus+, visit Stjude.org/marathon.

Register by October 16 to receive a commemorative race number, long-sleeve tech shirt, and finisher medal before race day on Saturday, December 5.

BETTER HEALTH IS IN YOUR DNA Your genetic makeup is a road map to better understanding your body and its unique response to nutrition, exercise, medication and supplement use. “Precision Health” is our approach to promoting your healthy lifestyle, unique to you, based on how your body On-demand

Concierge Medical Care.

was designed. It’s written in your DNA!

Let us help you reach your lifestyle goals!

To schedule an appointment: On-Demand

Concierge Medical Care.

901.701.7010 • sfinks@zupmed.com 23

MEMPHIS FIT

By Lillian Kay Photo by Tindall Stephens

THE DEDICATION OF A HERO

Tyler Densford is Thriving In and Out of a Wheelchair Tyler Densford, 26, always knew what he wanted to be a military pilot. Before finishing high school, he had already earned his private pilot license. And after completing Basic Military Training, he began a full-time job with the 155th Air Guard Unit in Memphis as an Aircrew Flight Equipment Technician.

Before he could fully realize his dream, Tyler was dropped 40 feet from a Blackhawk helicopter during a training exercise in the summer of 2016. He was completely paralyzed from the chest down, forcing him to give up his job in the military and his dream of becoming a pilot.

Beyond the trauma of such an accident, he faced the challenge of adjusting to his new physical limitations. He says, “Exercise was therapeutic prior to my injury and I worried about how I could stay active and healthy from a wheelchair. The world became a lot smaller.”

Staying Fit The key to his health, Tyler determined, was not becoming overweight because it would make it more difficult to get in and out of his wheelchair, as well as compromise his shoulder health from pushing around excess weight.

24

“Since my upper body is also taking on the roles of my lower body, I feel like I have an even greater responsibility to take care of myself.”

Although he faces more limitations and fewer opportunities, he’s found numerous ways to make his health succeed. He rides his hand cycle almost every morning, which elevates his heart rate while working his back and shoulders. He also swims regularly, which helps combat the risks of being seated too often. Some of his favorite moments are the weekends he spends at the lake surfing and wakeboarding, and he even helps coach other injured veterans. He got involved in water sports through Wake for Warriors, which provides therapy to injured veterans.

MEMPHIS FIT

KEEPING YOUR PET HEALTHY & FIT IS OUR GOAL

Upping the Challenge With the support of nonprofit organization Semper Fi & America’s Fund, Tyler was outfitted with a hand cycle, which has allowed him to compete in races. Some of those are the Army Ten-Miler in Washington, D.C., the Navy Ten Nautical Miler in Millington, the St. Jude Half Marathon, the Central Florida Navy League 10K in Orlando, and numerous other 5Ks around the city.

Being able to compete, making friends, and pushing his fitness goals have been a boon for his mental health and quality of life.

“I was nervous at first, as I guess anybody would be when starting something new, but I wasn’t going to let my ‘disability’ hold me back from doing something exciting and different.”

For Tyler, fitness is a way of maintaining his body and providing it with the care it needs so that it will care for him in return. He keeps in mind how much work his upper body must do to make up for his lower body, and takes preventative measures to maintain its longevity.

Understanding that there are things he can’t change about his circumstances keeps him motivated. “I only have one life and want to spread positivity while I am here. That motivates me to keep moving and to focus on the things that I can do, not the things that I can’t.”

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

25

MEMPHIS FIT

By Lillian Kay Photo by Tindall Stephens

After an Eating Disorder, It’s About Finding Perfection in Imperfection

Today, 39-year-old Hannah Shipley is a beautiful, confident woman who leads rooms full of students working on their fitness goals and well-being—and she’s well loved for it.

She’s a beloved instructor at the Kroc Center with a loyal following as well as a mother of two young boys. If there’s one thing for certain, it’s that she has a lot of energy.

There was plenty of room for Hannah to be active as a young girl growing up in rural Mississippi. “From the time I could walk, I was always climbing trees, doing gymnastics, playing soccer—you name it.” Even though she was voted “Most Athletic” as a senior in high school, she struggled with her body image.

Even if she was active, she wasn’t healthy.

Like many young women in their early 20s influenced by pop culture and media, she became fixated on the idea of being thin. In addition to spending hours in the gym, Hannah was running three miles a day and used Adderall to suppress her appetite and maintain focus in school. Food came with guilt, which led to binging and purging.

Hannah recalls, “I couldn’t see my own true reflection in the mirror because I felt that all of my efforts weren’t good enough. I could still pick out areas of my body that weren’t ‘perfect,’ and I was determined to change it.”

The positive attention she received for her weight loss encouraged her toxic relationship with food, exercise, and body image. During the worst days of her eating disorder when she knew that she wasn’t healthy, she hid it from everyone. The realization came when she tried on a pair of jeans from high school and saw exactly how small her frame had become.

26

Here’s her recovery in her own words:

MEMPHIS FIT

Why didn’t your friends and family support you?

What do you think of the body positivity movement?

I didn’t tell a soul! I was so embarrassed by the idea of allowing this silent, controlling force to enter my life and take over. The first person I ever told was my husband after we had been married a few weeks. I knew I had to be honest with him so that he could help keep me accountable if I relapsed. He fully supports me and continues to be affirming when I feel low.

I love it! I love that society has now addressed how we objectified women, and that so much has to be done to change that standard image of beauty. Having dealt with body shaming issues for years, I always try to combat those thoughts when I hear anyone speaking negatively about themselves. It is a good thing to be perfectly imperfect!

Describe how you recovered.

What got you into teaching fitness?

I wouldn’t say that anyone who has fought an addiction is ever fully recovered. I still hear that small voice in the back of my head from time to time, but I am much more equipped to differentiate between truth and lies. It can lay dormant for a while and then something might trigger it. When that happens—and it will happen—I have to remind myself that my worth isn’t determined by a number on a scale or the gap between my thighs. I go down a list of things that make me who I am, including people that I love and the fact that they would love me no matter what.

My dear friend and Zumba instructor extraordinaire Tracy Humphry invited me to teach a teen girls’ boot camp at the Kroc one summer. After that, I was hooked! I loved watching people push their boundaries and become educated about their health.

“Give yourself grace and know that you’re not alone in your struggles.”

What advice do you have for others who have the same signs and symptoms that you did?

Find someone that you can trust to talk to and let them know that you’re struggling. This isn’t something that you can just snap your fingers and figure out; it will take time. Give yourself grace and know that you’re not alone in your struggles.

How did motherhood impact how you viewed health?

It was only after I had my first and was breastfeeding when I began to understand what “healthy” really meant.

How do you approach eating now?

With a fork and knife in my hands! I definitely have a much healthier relationship with food. I know that overdoing it at Thanksgiving or enjoying my birthday week of dinners is something that I deserve to enjoy—not overthink. It’s taken me a while to get here, but I like it and I’m staying! Besides, my husband is too good of a cook! #ribs #twicebakedmacncheese

What group fitness classes do you teach?

I teach three Les Mills classes: Tone, GRIT, and CXWorx. Tone is 45 minutes of integrated HIIT, steady state, strength, and core training; GRIT is 30 minutes of intense HIIT training; and CXWorx is 30 minutes of core strength training.

How does your history with an eating disorder affect how you teach classes?

I want the people in front of me to feel successful after every class. We’re not all going to go for the burpee tuck jump, and that’s just fine! I want my participants to feel like they’re in a safe space and that I see them. I know that they came to my class to become a healthier person, which provides me the opportunity to build them up mentally as well as physically.

What makes your students love you?

I try to really connect with my people. I want to know what motivates them to come to class—especially now. When I know what motivates someone, I can use that to help push them to break down their own barriers so they become healthier and more fit. Also, I’m a total goofball and I try to maximize the amount of fun in each class!

We hear you’re famous for your eggs!

Ha! I have been raising chickens since I was nine when I was homeschooled. We had horses too, but I really gravitated to hanging out with my chickens since there weren’t any other kids around to play with. I love their quirky personalities, but I also love that they lay delicious eggs! If you ever wanted to try fresh eggs, I’ll be happy to oblige!

To take a class with Hannah, visit Krocmemphis.org 27

FOOD+NUTRITION

By Kristen Rosania

Dairy-Free Eggplant Parmesan This recipe is baked with layers of whole wheat-breaded eggplant, creamy cashew ricotta, and your favorite marinara sauce. Bonus: eggplant is high in antioxidants! Slicing into this hearty eggplant parmesan creates a delicious oozy mess, so make sure to let it rest for 30 minutes before serving.

Prep Time: 1 hour | Makes 5–6 Servings

Cashew Ricotta Ingredients:

Eggplant Ingredients:

Directions:

q 2 cups raw cashews q 1 Tbsp nutritional yeast

q 1 large eggplant, peeled and sliced into 1/4-in rounds

q 1 Tbsp lemon juice

q 1 cup all-purpose flour

Preheat oven to 425F. Soak cashews in 2 cups of water for 30 minutes to soften while you prepare the eggplant.

q 1 /2 cup + 2 Tbsp water

q 4 large eggs

q 1 tsp kosher salt

q 2 1/2 cups whole wheat breadcrumbs

q 1 garlic clove

q 2 Tbsp Italian seasoning

q 1 /4 cup fresh basil, finely chopped

q S alt and pepper Assembly Ingredients: q 3 cups of your favorite marinara sauce q F resh basil leaves (for garnish)

Lightly season eggplant slices with salt and place in a single layer on a paper towel-lined baking sheet. Let them rest for 20-30 minutes to release excess liquid.

Dab with paper towels to dry.

Drain the cashews and add to a high-powered blender.

Add nutritional yeast, lemon juice, 2 Tbsp water, salt, and garlic. Pulse until it’s a smooth and creamy consistency. Add more water if necessary. Transfer to a bowl and gently fold in chopped fresh basil.

Place flour in a shallow bowl and season with a pinch of salt and pepper. Beat eggs in a second shallow bowl, and put bread crumbs into a third one. Mix the Italian seasoning with the breadcrumbs. Dredge one slice of eggplant at a time in flour, followed by egg, and then coat it in breadcrumbs. Set them aside on a plate until ready for assembly.

In an 8x8 pan, spread a few tablespoons of marinara across the bottom. Top with eggplant slices. Spread a few tablespoons of cashew ricotta on top of the eggplant. Top with marinara and spread evenly.

Repeat layers with remaining eggplant, cashew ricotta, and marinara, making sure to reserve enough marinara and cashew ricotta for the top layer. Bake for 25 minutes uncovered until the top layer starts to brown.

Cool for 30 minutes before slicing. Top with fresh basil.

28

Kristen Rosania is a 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 about her, her services, and her recipes at Forlemonsake.com and follow along @forlemonsake on Instagram and Facebook.

Dr. Susan Lacy provides

Unique, Individualized Care in the Heart of Memphis Hormone Optimization Aesthetic Care Medical Skincare Wellness First in Memphis to offer Opus Plasma Skin Rejuvenation!

1407 Union Avenue, Suite 1401 Memphis, TN 38104

moregyn.com | 901.316.9821

Tried everything?

Knees still hurt?

Want to avoid surgery?

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!

sports medicine & stem cell center

901.850.5756 LendermonSportsMedicine.com 9950 Crooked Creek Dr Collierville, TN 38017 29

FOOD+NUTRITION

By Almetria Turner

Curried Salmon Sliders with Herbed Aioli

October is breast cancer awareness month. These curried salmon sliders pack a flavorful punch of fresh herbs, anti-inflammatory spices, dark leafy greens, and omega-3s that can help lower your risk of developing the disease.

Prep time: 35 min | Serves 3 people Herbed Aioli: q 1 /2 cup olive oil mayonnaise q 1 Tbsp fresh chives, minced q 1 Tbsp fresh basil, minced q 1 /4 tsp fresh dill, minced q 1 /2 tsp fresh thyme, minced q 1 /2 tsp fresh parsley, minced q 1 /2 tsp minced garlic q 1 tsp lemon juice q 1 /4 tsp kosher salt Salmon Sliders: q 1 lb fresh salmon filets q 1 Tbsp onion powder q 1 Tbsp garlic powder q 1 Tbsp dried parsley flakes

Aioli Directions: In a small bowl, mix ingredients until well blended. Season to taste. Set aside and refrigerate.

q 1 Tbsp Kroger zesty garlic seasoning blend q 1 /4 tsp kosher salt

Salmon Directions:

q 1 /4 tsp paprika

Preheat oven to 375F. Cut the salmon into 1-1/2 pieces with the skin on. Coat the salmon in olive oil. Mix the salt, onion powder, garlic, powder, garlic seasoning blend, parsley, paprika, and curry powder in a small bowl. Season all sides of the fish with the seasoning blend.

q 1 1/2 Tbsp curry powder q O live oil cooking spray q 6 slider buns q 2 Roma tomatoes, sliced q 2 cups baby arugula q P arty or bamboo toothpicks (optional)

30

Place them 1 inch apart on a lined baking sheet greased with olive oil.

Add a bit of olive oil to the top of the salmon before placing them into the oven. Bake for 10–12 minutes depending upon the thickness of the salmon or it reaches 145F. Gently remove the skin, then set filets aside.

Toast the slider buns face down in a nonstick pan with a touch of olive oil until golden brown. Build your sliders with a small spoon of herb aioli on the top and bottom bun and layer on arugula, tomato, and salmon. Secure the slider with a toothpick.

Almetria Turner is a Memphis-based wellness coach, celebrity chef, food and fitness blogger, marathoner, certified fitness instructor, RRCA certified running coach and race director, and public speaker. Follow her on Facebook, Instagram @Fitandfinallyfree and her blog at Fitandfinallyfree.com.

HERNANDO FARMERS MARKET

er the ngs togeth d the ri b t e rk a n Our m artistry a cal food, lo South. f e o t th s f e b ions o it d a tr l ra agricultu

Always Fresh

Always Seasonal Always

Local

JULY - OCTOBER

SATURDAYS, 8 AM - 1 PM HISTORIC HERNANDO SQUARE

When You Look Your Best

You Feel Your Best!

• • • • • • •

Chemical Peels Laser Skin Rejuvenation Skin Tightening Laser Hair Reduction Electrolysis Relaxing Facials Waxing

Featuring Obagi, Image and Elta MD Skin Care Products We are passionate about helping you feel more confident!

Call today to receive

10% OFF any service*

*New clients only. Cannot be combined with any other offers.

Visit our website at www.wccofmemphis.com for a complete list of services.

W C C

omen’s are

enter of Memphis,

MPLLC Quality healthcare for women

6215 Humphreys Blvd, Suite 501 Memphis, Tennessee 38120 (901) 763-2212

PROTEIN SMOOTHIES + PLANT BASED FOODS + COLD PRESSED JUICES 242 S. COOPER IN MIDTOWN 5502 POPLAR IN EAST MEMPHIS OPEN 7 DAYS A WEEK 31

FOOD+NUTRITION

By Kate Lyman

The Best Way to Support Your Immune System It’s easy to feel overwhelmed about how to be your healthiest self during this time when health feels extra important (hello, worldwide pandemic and the fast approach of winter).

Countless products tout the ability to boost immune systems, but what does that actually mean?

THE TRUTH: The goal is not to boost your immune system, but to support its optimal function.

The immune system is a network of many working parts, and boosting cellular functions would probably (ironically) result in sickness, rather than increasing immunity. Consuming certain micronutrients (vitamins and minerals) is important for it to function optimally, but green teas, juice cleanses, supplements, and essential oils aren’t the magic cure to create optimal immune health.

Supporting immune health looks like: • M anaging stress levels • G etting adequate sleep • P rioritizing exercise and movement • E ating a balanced diet filled with micronutrients (vitamins and minerals that come from fruits, vegetables, whole grains, and protein sources like organ meat; meat; and eggs) It’s generally boring lifestyle changes that reap greater benefits than quick fixes and fast-acting products. It’s also these same actions that lead to overall long-term health.

Focusing on quick fixes like supplements and vitamins that claim to boost or enhance the immune system is far less important than prioritizing basic practices that support your overall health and allow for an optimally functioning immune system.

32

Kate Lyman, MPH, CHES is a Memphis-based nutrition coach who believes in ditching restrictive diet rules and building flexible eating habits so that you can eat the foods you enjoy while still working towards your goals. She provides personalized online nutrition coaching and creates resources that can help anyone improve their diet. Find her cookbooks, nutrition guides, and other resources at katelymannutrition.com or on follow along at @klnutrition.

Sharonda Dobbins, ANP-BC

Experience A Bolder, More Confident You! Aesthetic Services: Cosmetic Injectables • Facial Services • Skincare Products Waxing • PDO Threads • Laser Services (Coming Soon) Wellness Services: Wellness Injections • I.V. Hydration Therapy CBD Hemp Products

618 Oakleaf Office Lane, Suite 200 Memphis TN 38117

901-410-8905 • RoyaltyWellnessSpa.com 1G: @Royalty_Wellnessspa • FB: Royalty Wellness Spa

New Services & New Location!

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

Dr. Jeremy Jessop DC

33

FOOD+NUTRITION

By Kate Lyman

Fall Harvest Salad

Packed With Micronutrients With just a few simple ingredients and minimal kitchen mess, you can easily make this delicious salad that uses the best flavors of fall. Give it a try with delicata, kabocha, butternut or other winter squash options from the local famers market!

To boost the protein, top it with grilled chicken breast or chicken apple sausage.

Ingredients:

Directions:

q 8 cups mixed greens

Preheat oven to 400F. Line a baking sheet with parchment paper and grease with cooking oil spray.

q 1 Honeycrisp apple, cored and sliced q 2 small delicata Squash or about 1 medium squash q ½ cup shredded parmesan cheese q Ÿ cup pecans q S alt, pepper, ground nutmeg q 2 Tbsp your favorite balsamic vinaigrette

Prep Time: 15 minutes | Cook Time: 40 minutes Makes 4 servings 34

Wash delicata squash and remove both ends. Slice squash in half, lengthwise. Using a spoon, clean out the seeds. Put the seeds in a colander and clean thoroughly.

Place squash on lined baking sheet and roast for 25 minutes, or until soft. Once squash is done roasting, cool for 15 minutes.

Transfer seeds to a bowl and toss with olive oil or cooking spray. Season with salt, pepper, and nutmeg. Toast for 10 minutes alongside pecans. Toss all ingredients together and serve with dressing.

Nutrition information per serving: 145 calories, 5g protein, 5g fat, 20g carbohydrates

35

FOOD+NUTRITION

By Caroline Pruente, MS, RDN, LDN

Nutrition Labels Don’t Have to Be Scary Picture this: Hungry for an afternoon snack, you make your way toward the pantry. Craving Halloween candy, you reach for a wrapped piece of chocolatey goodness and flip it over to read the Nutrition Facts label…but why? Out of habit? Guilt? Curiosity? In an effort to make an informed or healthier choice?

You may be surprised to know that nutrition information was not always required on packaged foods and beverages prior to 1990. The U.S. Nutrition Facts label first appeared in 1994 and was revised in 2016 and 2020. In November 1990, the Nutrition Labeling and Education Act (NLEA) was

signed into law, marking the culmination of a groundbreaking effort to provide information on food labels to help consumers make better choices and encourage food companies to produce healthier food. Prior to the NLEA, mandatory information on packaged foods was limited, with nutrition information required only on foods making a nutrition claim or those fortified with vitamins, minerals, or protein.

After working for years as a nutrition professional, I’ve come to learn that the Nutrition Facts label is frightening for many. When seeking out a Nutrition Facts

label to validate a food choice, it fosters disconnection from our body, giving power over to numbers or ingredients.

Like dominos, over-consideration of nutrition facts labels leads to obsessive food thoughts and potential restriction, ultimately setting the stage for binging or overeating later.

Though at times, nutrition labels serve as useful tools, the most common pitfalls for our clients include calories, portion size, and added sugars. Let’s break those down so the nutrition label becomes an empowering source of information rather than a scary weapon.

Calories Calories measure the energy found in food.

In some ways, intentionally seeking out lower calorie options in our food is like going to the gas station for just one gallon of gas.

Not only does calorie counting override our bodies’ innate ability to regulate our energy intake, but it’s also tedious and largely inaccurate. This may come as a surprise, but the FDA allows for the calories printed on the facts label to be 20% under or over the actual caloric content of the food. Meaning your 100-calorie snack pack could technically contain 80, 100, or 120 calories…or anything in between.

Calorie counting isn’t an exact science. It turns out these numbers aren’t as black-andwhite as many food rules can be. Bodies are not machines that use the same amount of fuel daily. No equation will ever be able to tell you the exact calories a person needs in a day. Calorie needs vary according to activity level (not just workouts, but activities of daily life), hormone levels, emotional state, environment, stress levels, and more.

36

Caroline Pruente, MS, RDN is a nutrition therapist and Registered Dietitian at Memphis Nutrition Group. Memphis Nutrition Group believes in a non-diet approach that promotes overall health and optimal performance without compromising the enjoyment of food.

For more information call Memphis Nutrition Group at 901.343.6146 or visit MemphisNutritionGroup.com.

FOOD+NUTRITION

Serving Sizes Serving sizes are tools, not rules. Without them, producing, packaging, and marketing food items would be incredibly difficult. Data collected from federal food surveys, like NHANES What We Eat In America, analyzes the average amount of a food item that is consumed at one time by all Americans in order to produce a serving size. In recent years, the new Nutrition Facts labels better reflect realistic portion sizes (because who drinks only 16 ounces of a 20-ounce soda?). It’s still important to watch out for portion distortion. Portion distortion occurs when…

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.

• W e look to others’ plates to determine the amount we will eat.

• D istraction or busyness takes over mindfulness or intention.

• We diet or count calories or macros.

The serving size listed on the Nutrition Facts label may not be appropriate for you, and that’s okay! For support toward reconnecting with hunger, fullness, and satisfaction (the best guides toward appropriate portion size), consider reaching out to the Registered Dietitians at Memphis Nutrition Group.

Added Sugar Found under the carbohydrate section of the Nutrition Facts label, it’s important to be aware of rather than alarmed by added sugars. Remember that each time we eat a source of carbohydrate, whether it’s fruit or a fruit snack, our body recognizes it as fuel and breaks it down to sugar, which is then absorbed into the bloodstream, traveling throughout the body to fuel cells.

Added sugars sweeten food and/or help the baking process.

Going sugar-free complicates our body’s natural predisposition to use carbohydrates without any real evidence-proven benefits.

The goal is not to eliminate added sugar from a diet, but rather maintain a balance. Every healthy diet has room for added sugars. The general recommendation is to enjoy up to 10% of our daily energy intake from added sugars, providing ample room for Halloween candy or a flavored coffee. Added sugars aren’t empty; in fact, they’re rich in enjoyment, pleasure, and fun.

Remember, cravings are like itches: They come and go with our intentional response. So as you find yourself reaching for that yummy Halloween candy, don’t be afraid to look away from the Nutrition Facts label and savor it, knowing you’re focusing on fostering a nourishing and satisfying relationship with food.

6641 Poplar Ave Suite #106 Germantown

901.552.5604 YOU NEED US TO KNEAD YOU! YOU NEED US TO KNEAD YOU!

• therapeutic massage • deep tissue • prenatal • thai • ashiatsu

• bamboo-fusion • hot stones • cupping • CBD herbal massage

MIDTOWN MASSAGE & BODYWORK Purchase GIFT CERTIFICATES & SCHEDULE APPOINTMENTS at

midtown-massage.com

885 South Cooper

901.596.3838

Keep Your Dog As Active As You! For more information call 901.276.3210 or visit dogsrulememphis.com

37

WEEKEND WARRIOR

Interview by Laurenne Hom Photo by Tindall Stephens

Ruth Phillips, Cyclist 56, Community Development Area Manager & Mortgage Loan Originator with BancorpSouth, Ride leader for Black Girls Do Bike and Major Taylor Memphis Cycling Club

TEAM PLAYER:

RIDE I’LL NEVER FORGET:

BUCKET LIST:

I am a member of Black Girls Do Bike, Major Taylor Memphis, Memphis Hightailers Bicycle Club, and Black Girls Run! Memphis.

Tour the Corn in May 2017. I signed up for what I thought was a 50-mile ride with my friends, but it was a metric century (63 miles). At first, I was so nervous that I could hardly pedal, but my determination kicked in to finish by any means. I had a 13.9 mph pace and enjoyed the countryside scenery, food, and plenty of laughter.

Complete a century ride (100 miles) and a mini triathlon.

OBSTACLE COURSE:

Drinking Dr. Pepper and eating Lays potato chips. These two make any difficult day easy to handle.

RECENT WIN: I completed the Bikes Blues & Bayous 46-mile ride in on Aug. 1 with a finishing pace of 17.0 mph.

I

f CYCLING:

I love the total mind-body peace that I experience on my bike.

INSPIRATION: It allows me to participate in physical activities with my grandchildren all while aging gracefully.

Since I began my fitness journey, I’ve faced Hashimoto’s disease, a torn lateral meniscus, and recently plantar fasciitis. I always find a way to modify the movements or the activity to stay fit.

Managing Hashimoto’s, I’ve lost 25 pounds over the last past year.

FAVORITE JAM SONG: Most definitely “You Can Do It” by Ice Cube. It totally encourages me to push harder…”Don’t Stop Get It Get It!”

INDULGENCE:

FAVORITE QUOTE: “I want to see what happens if I don’t give up!”

“I love the total mind-body peace that I experience on my bike.”

38

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)

Great Hair is T he Best Accessory!

Partial Highlight $95

Women’s Haircut $45

Full Highlights $125

Men’s Haircut $30

Base Color $70

Brazilian Blowout $250

at ymcamemphis.org

ymcamemphis.org 11 area locations

Call to Today to Receive

25% OFF Any Service*

Brooke King Hair 207.751.5654 *new clients only

39

WEEKEND WARRIOR

Interview by Laurenne Hom Photo by Tindall Stephens

Cole Giovannetti, Ultrarunner 39, Creator of DiversiFIT

FAMILY: Wife Lauren and Kiddos Anders (7), August Jane (4), and Lucca (2)

RECENT RUN: I completed the Leadville Trail 100. The race didn’t happen, but with the help of an unbelievable support group, I was able to complete it alone.

UP NEXT: My next race will be the dFIT Grocery Run 10K starting at High Point Grocery on Oct. 3.

FAVORITE FITNESS ACCOMPLISHMENT: Breaking a 20-minute 5K a decade after being 260 pounds and suffering through a 33-minute 5K.

“I learned having a good support crew (my wife) can make all the difference.”

MOST MEMORABLE EVENT: A 24-hour obstacle course race in the Nevada desert. I was pushed way past my limit for the first time ever. I was mentally and physically broken but kept moving forward. It was where I learned having a good support crew (my wife) can make all the difference.

MOTIVATION: David Goggins’s “40% rule” is an understanding that on a long journey your brain is going to eventually try and make you believe that your body is exhausted and finished. In other words, it’s telling you it’s time to quit. At this point, you’ve actually only reached a 40% capacity.

GO-TO GEAR: The Salomon S/Lab Vest is a must have on any long run.

DINNER WITH ANYONE: I’d have dinner with ultrarunner and Guinness World Record holder David Goggins and discuss how training keeps his life on track.

VICE: Let’s just say this, while I’ve lost nearly 100 pounds, I haven’t lost my love for anything that got me up to 260.

40

The Landing

Specialized Behavioral Health and Addiction Treatment We take women’s health seriously. Our professional team is qualified to treat those struggling with depression, anxiety, bipolar disorder, and other mental health issues as well as those with co-occurring addiction issues. The Landing allows women to heal in a structured environment, surrounded by the amenities and specialty treatment options that can help them thrive well into recovery.

We provide group therapy led by staff with master’s- and doctoral-level certification. Other treatment modalities can include: Æ Cognitive Behavioral Therapy

Æ Equine therapy

Æ Trauma resolution

Æ Instructor-led yoga

Æ Motivational interviewing

Æ Spirituality and meditation sessions

Æ Recreation therapy

Æ Peer support

We understand women. We know you have unique needs and we are with you every step of your recovery journey. Call us today at 901-500-8517 to find out more.

We Can

HELP Call 901.500.8517 Contact us for a confidential, no-cost assessment, 24/7

Physicians are on the medical staff of Lakeside Behavioral Health System, but, with limited exceptions, are independent practitioners who are not employees or agents of Lakeside Behavioral Health System. The facility shall not be liable for actions or treatments provided by physicians. For language assistance, disability accommodations and the non-discrimination notice, visit our website.

Model representations of real patients are shown. Actual patients cannot be divulged due to HIPAA regulations. 200251-1210 9/20

2911 Brunswick Road Memphis, Tennessee 38133 901-500-8517 / lakesidebhs.com

READER’S

CHOICE

2020 WINNER MEMPHIS HEALTH+FITNESS

★