Memphis Health+Fitness Magazine September 2019

INSPIRING ACTIVE LIFESTYLES SINCE 1996

Cathy Evans Fit Over 50!

SEPTEMBER 2019

REAL LIFE

“SURVIVOR” Learns to Thrive In The Wilderness

VEGGIE HUMMUS WRAPS: EASY BACK TO SCHOOL SNACK

Clean up that smart mouth.

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Welcome to

the

t s i t n e Un D 1350 Concourse Ave., Suite 446 Memphis, TN 38104 901.881.1234

crosstowndentist.com

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H+F SEPT 2019 ON THE COVER

18 Cathy Evans 30

Looking Good & Fit Over 50 Evan Mann Wilderness Survivor

36 After School Snack: Grilled Veggie Hummus Wraps

PEOPLE + LIFESTYLE

8 10 12

Manduu 15-minute Fitness Bar Ware + JuiceBrothers Team Up NAD+ Infusion Therapy

HEALTH + WELLNESS

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Aging & Eye Health

FIT MEMPHIS PROFILES

16 20 22 24 26 28 32 34

Fit Kid Joshua Beer Vince Perry, Fit 50+ Becky Wright, Fit 50+ Bert McElroy, Fit 50+ Alan James, Fit 50+ Jean Cain, Fit 50+ Kelly Weeks, Weekend Warrior Todd Tillmanns, Weekend Warrior

FOOD + NUTRITION

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Bone Health Make Fitness & Health Fun

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IN EVERY ISSUE

6 Starting Line 42 Events Calendar 46 Photo Finish: 2

– Miles for Melanoma – Meritan Moonlight Bike Tour – Forrest Spence 5K

On the Cover: Cathy Evans Photo by Taylor Tartera

AWARD WINNING CHIROPRACTIC CARE • WORLD CLASS REHAB • LASER THERAPY • DRY NEEDLING

Let’s Get You Moving and Feeling Better DO YOU SUFFER FROM:

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23 Years and Running Strong Amy Goode

Hailey Thomas

Laurenne Hom

When not beating the streets looking for the next fitness craze, Amy enjoys running, cycling, and swimming, and is always on the lookout for the best cheat meal. Sharing inspiring fitness stories encourages her to stay healthy.

Hailey has been running over half her life fortunately not from the law! She has run marathons and half-marathons in Dublin, NYC, LA, Anchorage, Seattle, Red Woods, Big Sur, New Orleans, Sylamore 25K, Shelby Farms 50K and Memphis (6 times). Yoga is her new love along with interviewing Weekend Warriors with the same passion for fitness.

Laurenne is a freelance web designer, graphic designer, writer, and editor who has worked her way through 11 different countries and 24 states.

She’s an avid cyclist, who biked 1500 miles across half the country in 2014. She also loves pilates and never does the same workout twice!

Publisher Amy Goode amygfitness@comcast.net

901.218.4993

CONSULTANTS Executive Editor Hailey Thomas hailey@memphishealthandfitness.com

901.335.6005

Advertising & Marketing Amy Goode 901.218.4993 Hailey Thomas 901.335.6005 Copy Editor Laurenne Hom

Tindall Stephens

Caroline Sposto

Christin Yates

Tindall has been shooting for over 20 years, specializing in weddings and portraiture.

She currently is a super busy mom of three teenagers,wife of a Memphis firefighter/ Paramedic, and entertainer of two boston terriers .....among running a full time photography business.

Tindallfarmerphotography.com

Caroline Sposto is a writer and actor. She’s been published by The Saturday Evening Post, Family Circle Magazine, and literary magazines and anthologies. She won the Alpine International Fellowship for Short Fiction in 2017 and writes for Broadwayworld.com.

A freelance PR/Marketing professional, Christin began running in 2010 and hasn’t stopped since.

She now runs everything from 5Ks to marathons, and is an RRCA certified running coach. When not on the pavement or trails, you can find her hanging out with her rescue dogs. Visit her website at christinyates.com.

Contributing Writers Christin Yates Caroline Sposto Andrea LeTard Blair Mize Kate Lyman Graphic Design Brian Williams Photographers Tindall Stephens Taylor Tartera Jen Russell 740 N. Evergreen Street Memphis, Tennessee 38107 Send articles and photos to hailey@memphishealthandfitness.com H+F reserves the right to edit all materials for clarity, space availability and suitability for publication. First copy free, additional copies, $1. Mailed subscriptions: $25 per year. Back issues, $5. Memphis Health + Fitness Magazine does not knowingly accept false or misleading advertising or editorial content, nor does Publisher assume any responsibility should such advertising or editorial appear. Readers are encouraged to notify Publisher when they suspect false advertising. All rights reserved. Copyright © 2019.

facebook.com/ MemphisHealthFitnessMag

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India Nikotich

Lydia Podowitz

Taylor Tartera

India is a senior at Rhodes College and originally from San Antonio, TX. She’s made Memphis her home through community service, pulling espresso at local coffee shops, and rowing down the Wolf River with her college’s crew team.

Lydia is a senior at Rhodes College. She’s an editor for Ecumenica, an academic journal, and just completed her first feature-length screenplay.

Lydia loves to hike at Shelby Farms, climb at Memphis Rox, and take long walks around campus.

A native Memphian, Taylor is in education by day and photography by night. He and his wife love their three Boston Terriers. Their small business, Tartera Sign and Design, provides wedding services to brides in the Mid-South.

@MemHealthFitMag

please recycle

Read us online at memphishealthandfitness.com

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STAR TING LINE

Shout Out!

Fit Words to Live By Hydrate. Hydrate. Hydrate.

Father and Sons Run:

The most common denominator in our Fit 50+ interviews (pages 16-27) is staying hydrated before, during, and after a workout. In case you missed the memo, health experts agree that you need to drink 64 oz of water daily. That’s a half-gallon, two liters, or eight 8 oz glasses or more if you work or work out in the heat. Water—it’s the fountain of youth and it’s free!

Chalmers, Gwin, and Lawson Scott ran the 12th Annual Forrest Spence 5K at Memphis Botanic Garden. Campbell Clinic was the presenting sponsor.

Where's the Beef ?

Send your Fit Photos to

hailey@memphishealthandfitness.com and you maybe in the next issue of H+F!

Burger King recently introduced the Impossible Whopper to their menu to reach more health- and environmentally-conscious customers. The Impossible Whopper is a sustainable, plant-based, protein-filled patty that tastes just as good as the Whopper. However, H+F compared the health stats and it’s neck and neck, no pun intended. Is it impossible to have healthy fast food?

Calories Impossible Whopper 630 Classic Whopper 660

#MEMFITMAG

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Fat 34 gms 40 gms

Sodium 1080 gms 980 gms

Carbs 58 gms 49 gms

Follow us on instagram @memfitmag

Tag us or use the hashtag #memfitmag for your post to be featured.

Sugar 12 gms 11 gms

Protein 25 gms 28 gms

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PEOPLE+LIFE ST YLE

Making The Bluff City “Buff City” Manduu Brings Electrical Muscle Stimulation Fitness Studios To Memphis Memphians can now experience the results of six to eight hours of traditional strength training from one innovative 15-minute workout. Manduu recently opened its 575 S. Perkins Rd. location, the first of two Memphis Manduu studios.

Through whole-body electrical muscle stimulation, or EMS, Manduu workouts activate muscle fibers during short sessions tailored to each client’s abilities and priorities. In each FDA-cleared, low-impact workout, the client performs a series of stretching and flexing exercises while low-voltage electrical impulses reach deep inside the muscle, providing efficient, effective strength training, greatly reducing the risk of injury. The gentle workout safely increases strength, stability, and joint protection. It’s suitable for adults of all ages and fitness levels.

“Our clients’ incredible response to Manduu’s innovative workouts and their amazing results has driven our expansion into great cities like Memphis,” says Jason Ritzen, CEO of Manduu America. “People love that Manduu conquers the obstacles to traditional workouts. It eliminates barriers like intimidation, fear of injury, and lack of workout time by offering a spotless environment, where electricity provides the resistance instead of heavy weights, so

there’s a much lower risk of injury. And everyone, no matter how busy, can find 15 minutes to work out. This is the future of fitness, and it’s here now.”

John Pettey III, who’s partnering with Manduu America to bring the locations to the Mid South says: “After trying it several times, the precise body measurement system showed that my lean muscle mass had increased, and that my overall body

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fat had reduced, including a 25% reduction in visceral fat.”

The Perkins Road studio will be the fifth in Tennessee, joining four studios in the Nashville area. A second Memphis location at 6515 Poplar Ave., near Kirby Parkway, will open October 2019.

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PEOPLE+LIFE ST YLE

Bar Ware restaurant on South Front with JuiceBrothers juice bar next door from Amsterdam Downtown Memphis welcomed a new restaurant and juice and smoothie shop this year. Bar Ware joins other eclectic dining destinations on the block, including Old Dominick Distillery, The Gray Canary, Gus’s Fried Chicken, and the future One Beale development.

JuiceBrothers founder Bibi Janus with Bar Ware founder Libby Ware Wunderlich

The space comprises a warm, moody, open living room with signature soft seating, small tables along a banquette, and an expansive bar. A north-side patio, adorned with string lights and shade, seats up to 30 more.

On the Bar Ware menu, fresh seasonal ingredients are used to create small plates and larger sharable snacks alongside a section of ‘Knoxville Late Night’ steamed sandwiches. Leading the creativity in the kitchen is Head Chef Kevin Quinnell, most notably of Itta Bena and Southern Social.

Veteran bartender Jacob Leonard, who most recently led the bar program at The Second Line for six years, joins Bar Ware as Bar Manager. His full bar selection also includes a few firsts for Tennessee, including FRO-BEER, which keeps craft beers cold from pour to final sip.

Next door, JuiceBrothers, an international juice and smoothie shop from Amsterdam, took over the space.

It has six locations in Amsterdam and two in New York.

JuiceBrothers offers relief in the early hours of the morning with fresh juices and smoothies and nutritious açai bowls and tonics. The menu uses organic fruits and vegetables with immunity-boosting, antioxidantrich, anti-inflammatory blends that promote overall well-being. They also serve freshly brewed coffee by local J. Brooks Premium Roasters.

JuiceBrothers is open Tuesday-Saturday, 7 am-6 pm, and Sunday, 10 am - 3 pm.

Bar Ware is open Tuesdays-Sundays at 11 am through dinner service with a special brunch menu and hours on Sunday.

For more information, visit Barwarememphis.com and Juicebro.com.

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Watermelon salad with arugula and feta

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Find a doctor at SaintFrancisBartlett.com/Ortho or find a Mako physician at SaintFrancisHosp.com/Mako

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PEOPLE+LIFE ST YLE

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HE ALTH+WELLNESS

By Kirsten McKnight , OD

See and Be Seen: Eye Care As You Age Preventable and Irreversible Conditions The correlation between chronic disease and eye health is well documented. Diabetes is the leading cause of blindness for people under 74. According to a 2016 American Eye-Q® Survey, 79% of Americans did not realize that diabetic eye diseases have no visible symptoms, and more than half did not realize that a comprehensive eye examination can detect diabetes and other chronic diseases. Early detection of diabetes is crucial because diabetes—which can be managed—can lead to glaucoma, the top cause of irreversible blindness.

If a parent has glaucoma, you may be predisposed to develop glaucoma or age-related macular degeneration. More prevalent in African American and Hispanic communities, glaucoma involves elevated eye pressure that damages healthy tissue over time. Patients with glaucoma who do not receive treatment gradually lose their peripheral vision, which leads to blindness.

For weeks, you’ve anticipated a night out at your favorite restaurant, but your kids look at you puzzled as you race down the stairs. You’ve accidentally paired a navy and black shoe. It’s probably just due to haste and hunger, so you quickly change and dash out the door. On the road, halos form around the headlights of oncoming cars, making it hard to see turns. At the restaurant, you squint at the menu and “trombone” it back and forth to bring the words into focus.

Why is this happening? Because eyes age too!

Most people with macular degeneration have the dry form. While there is no specific treatment for dry AMD, studies show a benefit from vitamin supplements, a Mediterranean diet, and cessation of smoking. The less common wet form responds better to injections and medications if detected and treated early.

The leading causes of permanent vision loss often occur painlessly and over time. Some result from poor diet and health, while others are hereditary.

Unlike glaucoma, people tend to experience symptoms of macular degeneration more quickly due to irregularities occurring in their central vision. Checking your vision one eye at a time at home daily is a proactive approach to monitoring changes.

Non-Preventable Eye Conditions

Detect and Protect

Presbyopia is a condition that, over time, affects your ability to focus on objects up close. As you age, you lose the flexibility to focus your eyes, making tasks like reading and computer work increasingly difficult without an aid. Unfortunately, you can’t prevent this reality of aging; inevitably it’s going to affect most people over age 40.

Preventing eye conditions and blindness requires both early detection and proper disease management. Blindness often is the result of poor health, diabetes, high blood pressure, and high cholesterol. Left uncontrolled, they can lead to blindness. However, with regular eye exams, modifying lifestyle, using medication, and following your doctor’s instructions, you can manage chronic disease and reduce your risk of vision loss.

Your eye care provider can provide treatment options, including contact lenses, prescription glasses, or over-the-counter readers to enhance vision and comfort.

Cataracts, which cause the lens of the eye to become cloudy, also naturally occur as you age. Comprehensive eye exams can detect cataracts, a leading cause of blindness. Signs and severity may include difficulty driving at night, struggling to read in dimly lit settings, and difficulty distinguishing between dark colors. Left untreated, patients gradually lose vision as the cataract grows. By age 65, over 90% of people have a cataract, and half of the people between the ages of 75 and 85 loose vision due to a cataract.

Thanks to modern medicine and advancements in technology, when the time comes, cataracts can be removed during a quick outpatient procedure. With early detection and following your doctor’s instructions, you can support your eye health and maintain the activities you enjoy.

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Age-related macular degeneration (AMD) most commonly affects the Caucasian population, and it develops in women at an earlier age than men. AMD is a loss of central vision that can occur in two forms: “dry” (atrophic) and “wet” (exudative).

According to the World Health Organization, approximately 80% of blindness around the globe is preventable. The American Optometric Association recommends everyone over age 40 gets an eye exam at a minimum of every two years. If you have known hereditary risks or suffer chronic disease, regular eye exams should begin sooner and happen more frequently. In addition, a healthy diet rich in natural antioxidants, smoking cessation, and wearing sunglasses with UV protection are effective ways to minimize the effect of aging on your eyes.

As 2020 approaches, think about your eyes and the eyes of your loved ones. Schedule an exam today! To learn more about Church Health, visit ChurchHealth.org.

Dr. Kirsten McKnight is an Optometric Physician and 2016 graduate of Southern College of Optometry. A Memphis native, she joined Church Health in April 2019.

In her spare time, Dr. McKnight enjoys traveling and kickboxing.

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FIT KID

By Chloe Webster.

Photo by Tindall Stephens.

Joshua Beer When Joshua Beer picked up a tennis racket as a first-grader, he never imagined how his journey with the sport would grow. Tennis has become more than just an extracurricular for this 17-year-old student at St. Benedict High School. It’s been a passion and inspiration for him, which carried him through the darkest moments of his life.

Around the fifth and sixth grade, it was obvious Joshua had a talent. Tournament after tournament, he was propelled to a national ranking. Eyes were on him as someone to watch for in high school and beyond.

Just a year later as a seventh-grader, he started feeling a sharp pain in his chest.

Assuming it was likely a torn muscle, he went to Campbell’s Clinic for an X-ray.

However, a last-minute blood sample led doctors to discover a cancerous mass, part malignant and part benign, in his chest.

Joshua was diagnosed with osteosarcoma, a cancer most commonly found in the limbs and legs.

Becoming a St. Jude patient meant Joshua had to put his tennis passion on hold. His treatment lasted six months, and he spent time doing school work from home or the hospital. St. Jude was helpful with keeping him on track academically and planning around his different rounds of chemotherapy. Towards the end, his most intense two weeks of treatment brought hair loss and meant constantly monitoring his liver and white blood cell count. Once this was complete, the process finished quickly, and his chemo port was removed so he could play tennis again.

Understandably, cancer had affected Joshua’s tennis game. However, the treatments surfaced an underlying heart problem. The rough side of his heart started to lean more towards the opposing thinner side, making it harder to pump

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“Cancer kills, so you think more about the smaller aspects of life.” blood. Doctors have found that heart health and chemotherapy treatments are closely related, and Joshua is a perfect example of this. St. Jude makes sure patients get regular heart checks. Joshua now works with a personal trainer to avoid undoing any of the treatment or straining a muscle.

On the other side of his disease, Tennis was no longer the focal point of Joshua’s life. It was harder to play, and he had watched his friends continue to get better during a time when he could not. Although catching up was a process, he wasn’t deterred from playing because his love for the sport transcends the need to win. It’s simply fun to play.

“Cancer kills, so you think more about the

smaller aspects of life,” Joshua says.

Tennis was no longer his defining characteristic. He started spending time exploring other subjects. He discovered a love for anatomy, U.S. history, and playing video games on the weekend. His experience with cancer got him interested in epidemiology and pathology, and he wants to study how diseases affect people and the community around them, especially in developing countries.

Reflecting back, Joshua realizes, “When I was younger and would see those St. Jude commercials, I never thought I would end up being one of those kids.” Although we have little control over what life will throw at us, it helps to be prepared to hit the ball right back, get through the day, and find some enjoyment in the process.

Outdoor enthusiast and proud St. Jude supporter, Chloe is an aspiring writer with a passion for living healthfully.

She is a junior at St. Mary’s Episcopal School and runs on the cross country, half-marathon, and track teams.

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MEMPHIS FIT

By Mary Helen Randall.

Photo by Taylor Tartera.

Cathy Evans Check Out This 69-year-old Librarian’s Tips on Living and Aging Well

Growing up, no one really talked about fitness or nutrition. We were not an athletic family, but we have great genes and a history of longevity. Knowing this makes me think about the quality of life I’ll have later.

What we do now largely determines that, so it is something I take very seriously.

Working out was never a part of my routine until the late 80s when the aerobics craze hit. Though I did have a purple spandex outfit with matching headband that I loved, I joined a gym and did mostly cardio on the treadmill and stationary bikes, like many beginners.

After about 10 years, I fell off the wagon. The gym just wasn’t a good fit for me, and it didn’t feel right. It didn’t make me happy and I eventually quit going. It took a few years to get back into it.

I wasn’t coping with stress very well and realized that exercise was the missing piece. I had to make changes but wasn’t sure how to get back into it again. I work full time as the director of libraries for St. Mary’s Episcopal School, so I understand how working people can struggle to make time for themselves. I had to figure that out too.

It was truly great timing that got me here. We had just moved to Midtown from East Memphis and InsideOut had just relocated to its current location. They put flyers out in the neighborhood, and I decided to go check it out. That flyer was the start of a whole new healthy chapter in my life.

I’m not exaggerating when I say that I knew almost from the first minute I walked in that I’d found my place.

You really have to find your place and your people.

One of the things I love about InsideOut is the number of classes to choose from. They offer a bit of everything, from spin and TRX to rowing, yoga, or ball classes. With so many options I was able to keep trying new things until I found a combination that worked.

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Mary Helen Randall is the Executive Vice President at Burson Cohn & Wolfe Public Relations.

MEMPHIS FIT

In a week, I’ll get in three spin classes, a ball class, two box aerobics classes, one weight class, a workout on my own, and a session with my trainer, Marda Kaiser. I know it sounds like a lot, but I can get all of it done in four or five days because I do two to three classes each time I go. Because I do the same routine every week, I can plan around and for it, and so can the people in my life. That’s been an important piece for long-term success.

One of the biggest mistakes I’ve seen people make over the years is going too hard too fast. They give up everything they like to eat and work out like crazy, then burn out. I can’t emphasize enough the need to gradually incorporate healthy eating and exercise into your life! It can also be intimidating to walk into a gym, so I recommend a trainer to help you get comfortable with the machines and equipment. After a while, it becomes something you want to do, not something you have to force yourself to do.

“I can’t emphasize enough the need to gradually incorporate healthy eating and exercise into your life!”

For nutrition, deprivation isn’t a viable option for me. I eat what I want, with a few exceptions. I eat pasta or chips if I feel like it.

I don’t have much of a sweet tooth so the dessert has to be worth the calories. I’m not tempted by a candy bar or a store doughnut, but if it’s a homemade slice of pound cake I’m in.

I made three changes in my life that should have a lasting impact: I have a strict “no fast food” rule. It’s been so long since

I’ve had it, I’m not tempted anymore. I quit drinking soft drinks about 20 years ago, and I quit putting sugar or artificial sweetener in my coffee. These things add up over the years. If your goal is long-term health you have to think long-term lifestyle changes.

My husband John is very supportive, and we have very similar outlooks on health and lifestyle. We both are very active.

During the week, it’s usually 9 pm before we even sit down. That’s when we check in with each other and talk about our day.

I’ve never had Botox and don’t plan to. It’s just not for me. I’m too cheap and too chicken! I’m sticking with sleep, sunscreen, and drinking tons of water.

I want to grow old with dignity, and I don’t want to be a burden to my children. Plus, my husband built me a fancy closet. It’s upstairs and there’s no way I’m giving that up anytime soon!

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MEMPHIS FIT

By Caroline Sposto.

Photo by Tindall Stephens.

Financial Advisor Vince Perry Treats His Health as an Investment Though Vince Perry, 50, would pass for a lifelong fitness enthusiast, he never gave a thought to his health until he turned 40. At that point, he became conscious of the several extra pounds and inches that had crept up. He also started thinking more seriously about the years ahead.

This Memphis native says: “We don’t live in the healthiest region of the country. There’s a long tradition of fried and fatty foods. By age 40, I had seen a lot of close relatives die at an early age. I decided I needed to go in a different direction.”

For many years, youth and a fast metabolism enabled Vince to coast. “I gave no regard to what that doughnut would do to me. I used to enjoy things with no thought to the consequences.”

His journey toward health began with his diet, accompanied by gradually more activity. He now carries a trim yet solid 170 pounds on his 5-foot10 frame.

“I started to read about the effects of different beverages and foods on the body. I also started studying the effects of exercise.” The more he learned, the more he wanted to learn.

Vince was always more interested in academics than athletics and never played organized or intramural sports at Central High or the University of Tennessee Chattanooga, where majored in Business. Now he works out a minimum of five days a week.

“I had to re-educate myself to develop a sustainable fitness mindset,” he says. “For me, that meant avoiding extremes.”

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“You can’t overcome an unhealthy diet by working out.”

MEMPHIS FIT

The Workout Vince owns Ameriprise Financial located in Clark Tower, and he joined the Forever Fit Health Club in the same building. He also bought a membership for his wife Vanessa of 17 years. Though he and his wife don’t usually hit the gym as a couple, they enjoy trail walks together on weekends.

“I would like to think that I influenced her through my lifestyle changes. She may be a little more of a free spirit than me when it comes to eating, but she has definitely grown more conscious of her health over the years.”

Monday through Friday, Vince’s gym routine includes cardio and weight training. Sometimes work limits his gym time to 30 minutes instead of the hour he prefers. To make up the difference, he has learned to build in activity throughout the day.

“I do some basic exercise at home–running in place, mountain climbers, and jumping jacks. I also meditate. If I’m on a conference call in my office, I may stand up and do a few deep knee bends.”

Whenever possible, Vince walks to lunch, often at Whole Foods, after which he climbs four flights of stairs back up to his office.

“I don’t climb the whole way,” he says with a chuckle. “I’m on the 31st floor and I’m wearing formal clothing.”

The Diet

calories on processed packaged pastries with ingredients I can’t pronounce.”

Vince believes that fitness is 70% diet and 30% exercise. “You can’t overcome an unhealthy diet by working out,” he says.

The Motivation

The hardest part of getting healthy has been reducing his portions to age-appropriate sizes.

Vince admits, “I always used to love to eat, eat, eat.”

Just as it’s rewarding to help clients reach their financial goals, he also enjoys helping them get inspired about nutrition and exercise. He holds a couple health and wellness events with guest lecturers every year.

He enjoys three main meals and two mini meals every day, starting with breakfast. At every meal, he tries to incorporate protein and a fruit and/or vegetable. “A small meal for me might be a piece of fruit, a protein bar, and a handful of nuts.”

He believes motivation and self-discipline are always best approached in a steady, methodical manner. “Instead of saying, ‘I want to lose 50 pounds,’ I believe in saying, ‘I’m going to walk X number of steps tomorrow,’ and then follow through and walk those steps.”

He sips water throughout the day and rarely indulges in black coffee or red wine. He doesn’t take any nutritional supplements. Though he admits to relaxing his diet on weekends, he never goes too far overboard. “If I’m going to be bad, then it’s got to be good. I won’t waste

Maintaining good health has helped improve Vince’s work life too. “I’ve noticed a marked improvement in my memory and concentration.

Being in the finance world, with lots of facts, figures, and exams, that’s a major plus.”

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MEMPHIS FIT

By Caroline Sposto.

Photo by Tindall Stephens.

Living the Good Life with Dr. Becky Wright

“If I’m going to preach it, I’m going to live it!”

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MEMPHIS FIT

Dr. Becky Wright, 64, is reaping the benefits of a lifetime of good habits. She’s a petite, dynamic anesthesiologist at St. Jude Children’s Research Hospital.

Studying medicine has given her an understanding of how the human body works. She says, “If I’m going to preach it, I’m going to live it!”

Becky grew up in a rural area.

Riding her pony, biking, and walking everywhere kept her active. By the time she was 28, she was juggling marriage, medical school, and raising her first child. She was a mother of three when she completed her residency for anesthesiology.

“Even when I was in medical school, I’d go to the gym to clear my mind after studying for hours. Then I’d ride my bike to pick up my child from daycare. I was very busy, but I made time to exercise because it was essential for my mental and physical wellbeing.”

Becky’s workouts have evolved over the years. “I ran for a long time, but after three kids, I took up cycling.” Five years ago, she tried an Ashtanga yoga class at Yoga on the Square and she’s been consistent with it since.

“As I aged, I needed several things: maintain stamina, increase my ability to calm my mind, develop core strength, and improve my balance since fractures become a risk as people get older.”

The Workout

The Beauty Go-Round

On a good day, she practices yoga for 30 minutes at home, and she attends several yoga classes per week. She augments this by lifting weights at the St. Jude gym, climbing five flights of stairs to her office, and biking and gardening on the weekends.

Even with radiant skin and lustrous hair, Becky is humble. She blushes and says, “I wish I hadn’t sunned myself when I was young, but I’m glad I never smoked.

Smoking coarsens your skin terrifically.”

“I love being outdoors and digging in the dirt. For me, it’s a meditative thing,” she says. “This year I planted tuberose. In the evening the fragrance is wonderful.”

Discipline doesn’t pose much of a problem for Becky. “There may be days when I make myself go to the gym, but I do it because I know I’ll feel better.” She doesn’t formally track her workouts, instead taking advantage of the smaller moments like breathing deeply and keeping her posture straight in the car.

All these activities are punctuated by an occasional adventure. “I learned to ski in Aspen when I was 54. When my son went to dental school in Australia. Our family took lessons locally at a dive shop so we could see the Great Barrier Reef.”

She doesn’t do anything special or expensive to maintain her complexion.

“We’re all suckers for the products that advertise anti-aging. There usually isn’t much difference between the product I paid $7 for versus $70.’”

The Mindset As fulfilling as her career has been, Becky says she’s looking forward to retirement next year. “My three grown children are spread out. I have one in Atlanta, one in Charlotte, and one in Australia, plus five grandkids under the age of four. I want to spend time with them.”

She also likes being with her beau. “We both enjoy cycling, as well as driving our Corvettes, his 2015 and my restored 1981 model.”

Becky’s diet is part of her casual-yetconscientious lifestyle. “I have been blessed to stay in the same weight range for years by eating what I feel like eating and doing the exercises I feel like doing.”

Every day, Becky works on her mental health. “When I get up in the morning, I’m prayerful. That time is mine to meditate, to pray, and to think of all the things in my life that I’m grateful for, and consider how I plan to go through this day in a way that gives something to others.”

She enjoys a fresh smoothie made from organic apple juice, fresh kale, spinach, strawberries, and blueberries in the morning. A little cup of yogurt is a typical mid-morning snack. It’s salad for lunch, and then she cooks something light for dinner.

That thought, of course, brings her back to her job at St. Jude. “I go to that hospital and the children are so precious. If I can do anything in my power to ease what they go through and make them more comfortable, that’s all that matters.”

When it comes to supplements, she takes vitamin D, B complex, and magnesium. “I drink a lot of water,” she adds. She also believes portion control is key. “I like sweets, but not too often or too much. If I eat ice cream, I have one scoop and that’s it for me.”

She pauses once more and then concludes, “The most important thing of all is that you have love to give to other people and that you are able to receive love for yourself.”

The Diet

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MEMPHIS FIT

By Caroline Sposto.

Photo by Jolaura Bell.

BERT McELROY Reinventing Life with an Open Heart and Mind Now 50 years old, Bert McElroy was born and raised in West Memphis, Ark. He didn’t have a concrete plan after high school but felt drawn to a bigger city. Quietly he saved money, then one day loaded up his car and told his parents at the dinner table that he was moving to Atlanta that very night. He drove through a rainstorm and pulled into the city at sunrise with no place to stay or job lined up.

The one thing Bert had going for him is that he knew how to sew, which his grandmother had started teaching him when he was eight. Young and resourceful, he started making drapes in his apartment, which he grew into a legitimate company. The profit from that business eventually allowed him to start investing in real estate. It was after he discovered his talent for buying and flipping houses that he sold the drapery company to pursue real estate full time.

After years of a fast-paced lifestyle and plenty of stress, the longing for change brought Bert back to Memphis. He settled in Annesdale Park and began looking for a new vocation.

“I was eating breakfast at the Barksdale most mornings. One day my server said, ‘I’m putting in my notice. If you’re looking for a job, why not apply for mine?’”

Bert has been waiting tables there ever since. “I love the place. I love the people. I love doing the work,” he says. “I’ve been there for 10 years, and I’m still the newbie. Most of my coworkers have been there for 20 years or more.”

Being overqualified for the job never entered Bert’s mind. “I discovered that I love serving people,” he says. “If you came to my home for dinner I’d treat you just the same way I treat every customer.” Carefree and content in his new life, he didn’t give his health much thought. The job keeps him on his feet most of the day, and he’s an avid bike rider.

“I had always been thin, and took it for granted,” he says.

“Then one day, about a year and a half ago, I saw myself in a group photo and I thought ‘Wow!’ I hadn’t realized how big I had gotten. When weight comes on gradually, you just don’t notice it.”

Seeing that photo was a turning point for Bert, which motivated him to start counting calories. Within six months he had shed the 40 excess pounds. Once his weight was back on target, he started working out in earnest.

24

MEMPHIS FIT

THE WORKOUT Car trouble forced Bert onto a bike nearly 10 years ago, and he liked it to so much that he sold his car and bikes everywhere.

“Believe it or not, in 10 years, it has hardly ever rained on me while I was riding. When I leave the house at 5:30, like clockwork, it stops raining for a while. That’s when I ride to work. I’ll admit, it’s weird.” Leaving early in the morning makes his commute a safe one. “I don’t see any traffic. It’s a wonderful experience. I get there feeling peaceful and calm.” The city has come a long way with adding bike lanes, and Bert prefers to stay off of main roads, but he’s still had a few close calls with drivers that weren’t paying attention.

The conditions of the roads in Midtown also make bike riding a challenge. Three years ago, Bert invested in bike with fat tires for a reason. It makes it harder to ride, but it’s more suitable for navigating 1 11/19/18 5:10 PM potholesMSD-AD-111918.pdf and other obstacles.

“I think it’s important not to let life get in the way of taking care of yourself.

Bert also goes to Planet Fitness five days a week. He has structured workouts that last an hour on average. “1 start with the treadmill and then move on to weight training,” he says. Keeping up with his lawn and garden keep him active on the off days.

THE DIET His approach to food follows a simple mantra: “I don’t eat anything unless it’s ‘dead or alive’ meaning I’ll eat fruits, vegetables, meats, and seafood, but if it comes from a processing plant, I generally leave it alone.” He typically eats 1,200 calories a day and occasionally enjoys a slice of pizza or lasagna from Little Italy on Union.

According to Bert, willpower is not a problem. “I don’t like sugar. When it comes to diet, I don’t have a weakness or cravings for anything unhealthy. I love everything I eat.”

THE MOTIVATION Bert is naturally positive. “I set goals and I achieve them, and then I re-set my goals.

I tell people, whatever you want to do, just do it!” Living by his own advice, he decided to take up painting. Five years ago he set up an easel in his living room.

Though he’s still honing his craft, he’s started exhibiting and selling some of his work.

“I think it’s important not to let life get in the way of taking care of yourself.

Keep moving. That’s the key. If you push yourself, you’ll be surprised at how much you can do!”

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MEMPHIS FIT

Spartan Racer Dr. Alan James Practices What He Preaches

By Caroline Sposto.

Photo by Tindall Stephens.

If you see a tall, athletic man singing, dancing, and whistling through the hallways of JNT Natural Medical Regenerative and Pain Center, it’s the 60-year-old owner and founder Dr. Alan James. When it comes to his exuberant demeanor, James explains, “Every morning, the first decision I make is that this is a tremendous day, and I’m in a wonderful mood!”

Even though he didn’t originally envision himself in medicine, his chiropractic practice is his favorite place to be. He started working on the railroad in Humboldt, Tenn. just after high school. Back pain from that strenuous job led him to chiropractic treatment. When his chiropractor suggested he study medicine, his first reaction was to laugh. He told his doctor he had no desire to go back to school, but gradually he changed his mind, enrolled in a program, and graduated near the top of his class.

Decades later, he’s still passionate about aiding the body’s natural ability to heal itself. “My chiropractic practice went in a unique direction,” he says, “Because I now specialize in the world of functional neurology.”

Alan took his practice down that specific path after his mother started having mobility issues.

“In an effort to help her, I began to open my perspective. I ended up taking graduate courses and researching. Once I was able to help her, I started helping others as well.”

When it comes to well-being, Alan is fully committed to ongoing study and leading his patients by example.

“I’m not 60 pounds overweight telling you that you need to go on a diet. I’m not standing outside with a cigarette telling you that you need to stop smoking. Patients see me because every day at lunchtime I’m outside doing my workouts. My patients see me going for runs in the 100-degree weather. They see me doing all the things I tell them to do, and more. They know that I not only know these things intellectually, but I live them physically.”

Alan stepped up his fitness program when he fell in love with Spartan Racing, a sport that puts runners through challenging obstacle courses in all sorts of terrains and weather conditions. He is so passionate about this sport that he has arranged his schedule to accommodate his rigorous regime.

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MEMPHIS FIT

THE WORKOUT His weekly running covers about 24–30 miles. He also creates unique workouts that mimic the conditions he’ll face during Spartan races.

“I mix it up because going into a gym and just training with weights won’t prepare you for a Spartan Race. I practice on monkey bars and climb the 80 steps at Tom Lee Park carrying buckets of rocks or sandbags.”

The majority of Alan’s training takes place behind his practice during an extended lunch break.

“It gives me a chance to get reinvigorated for the second half of the day, and it forces me to work out in hot, humid weather. When it’s time to race in a challenging outdoor environment, it’s no big deal.”

Among his basic drills are walking on medicine balls to build up balance and agility along with ambitious sets of pushups, lunges, squats, and jumping.

“I’m committed to enjoying every last second of this ride!”

THE DIET

THE MOTIVATION

Though remarkably lean, energetic, and strong, Alan’s diet doesn’t include many vegetables. “I eat a lot of chicken, steak, sweet potatoes, rice, and eggs. I enjoy a lot of Starbucks hot chocolate. I eat apples and bananas, and I take a lot of supplements.”

He has a simple life and simple philosophies.

“I think motivating yourself boils down to a decision like deciding how you want to feel.”

Every day he is grateful. “I love having the ability to wake up and go to the place where I love to be. I love helping my patients find answers they can’t find anywhere else.”

Alan is an enzyme replacement therapist, which he practices himself. “A lot of the food we eat isn’t as nourishing as we think it is because of the way it’s grown and stored,” he explains. “Slowing down spoilage artificially and the way we fertilize affects the food. The plants grow big and green, and they look good in the supermarket, but by the time we eat them, they don’t have a lot of nutrients.”

Alan is a firm believer that supplements are essential for everyone because of these modern change in the food supply.

Alan says that his faith and his spiritual life influence everything he does. “When people come to see me, I know that our paths have crossed because they were brought here.

God has given me the opportunity to learn things that can help them.”

27

MEMPHIS FIT

Jean Cain Dancing through Life at Age 78 Mother, grandmother, and great grandmother Jean Cain teaches line dancing all around Memphis. In fact, she even has her own YouTube channel.

She laughs, “When I started teaching in 2008, there weren’t videos explaining how the steps were done, so I created some to send to my students.”

A retired elementary school teacher, Jean graduated from Memphis State after overcoming several health problems that delayed her college enrollment.

“I didn’t go to college until I was in my 30s, and then I went part-time until my senior year when I was awarded a Philanthropical Educational Organization (PEO) Scholarship. That not only paid for my senior year but also for my masters,” she says.

Jean’s career in education has included creativity and performance–particularly during the summers when she wrote plays and skits and worked at the Fine Arts Camp at the Orpheum.

Although dance wasn’t part of her professional career, it was something she had always enjoyed. She became a cheerleader in her teens and a majorette in high school. Back then, she also enjoyed the Bop and other popular social dances of the day. Line dancing came to her later in life serendipitously.

“Some girlfriends suggested I try a line dance class at the Southaven Senior Center,” she says. “After that first class, I thought, ‘This is what I’m going to spend the rest of my retirement doing!’” After two years of study, she was asked to teach.

28

By Caroline Sposto.

Photo by Taylor Tartera.

MEMPHIS FIT

“Life is worth living, and live it to its fullest.”

The Workout Jean gets plenty of exercise every week teaching at three different facilities, choreographing, social dancing, and taking her groups to perform in public.

“My classes all have the same agenda,” she says. “The first hour is for beginners.

The second is for the grow group, and the third hour is more advanced. Some students stay the entire time because they want a long workout, while some spend only an hour. For those three hours, I’m constantly moving and talking. It’s low impact, sort of like a marching band.”

dance. If you’re shopping with other line dancers, all of you will find yourselves dancing down the aisle.”

The Diet Just like in line dancing, there’s structure in Jean’s diet. She eats a small packet of oatmeal with banana; strawberries; blueberries; a drop of honey; and a sprinkle of ground cinnamon, chia seeds, sunflower seeds, flax seeds, and walnuts.

If she eats lunch out, she orders a large salad with grilled chicken, fruit, and nuts.

Dinner, for Jean, is a protein shake with an orange, a few mixed nuts, and a date, which she enjoys no later than 6 pm.

“My downfall is desserts,” she confesses.

“I love them, so I have to watch how often I eat them. I don’t drink soft drinks. I drink a lot of water, coconut water, and ginger tea.”

In addition to being great exercise, line dancing is a good mental break. “You can’t think about your troubles and dance.

You have to leave your problems at the door.”

Once a month, she indulges in a cheat meal in the form of a good old-fashioned breakfast.

One of her favorite things about line dancing is that it doesn’t require any special clothing or equipment. Just no flipflops or open-backed shoes.

A lifelong Baptist, Jean’s strength and inspiration are rooted in faith. Because of this, she views her dance instruction through the lens of helping people. One of her most meaningful areas of focus is helping women who have lost their husbands.

She chuckles, ”You can hear a song anywhere, even at the store. If you know a routine for it, you just have to do the

The Motivation

“It’s hard for a woman to get out once she’s alone. I have made a point to create a dynamic in my class that makes it a support group. My classes give these women an easier way to find a new life and a new place to belong.”

With this aim in mind, she facilitates a friendship circle at the end of each first class. “During that time, we make announcements and take prayer requests,” she says. “Though it’s not an overtly religious thing and we never pray in class, we do offer the opportunity to pray for each other if asked.” Humor is also a big part of their friendship too.

Jean is a firm believer that some life events are too solid to be a random coincidence.

Recently, a member of the organization that paid for her college years ago showed up in one of her classes. Because of that, Jean found a way to donate to that same scholarship fund. “It makes me happy to know that it has come full circle now that I’ve given back to those who gave to me at a time of need.”

When asked for her final words of advice, Jean doesn’t hesitate: “Keep moving as long as you can stay active, and think about what advice you’re going to pass on to your family members. Life is worth living, and live it to its fullest.”

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MEMPHIS FIT

EVAN MANN LEARNS TO SURVIVE AND THRIVE IN THE WILDERNESS

30

By Caroline Sposto.

Photo by Jolaura Bell.

MEMPHIS FIT

To the outside world, Evan Mann, 28, was already a success story. He’s the Director of Strategy, Engagement, and Innovation for Ideas Unlimited, a promotional products company. He’s also an independent coach and consultant for professionals seeking to optimize their performance, a recognizable face in local theatre, and the creator and host the podcast, Conversations With Kids — which is slated to debut in October. What those close to Evan didn’t know was he was facing an existential crisis.

“I NOW LOOK AT THE WORLD KNOWING IT CAN’T CONQUER ME BECAUSE I’M RESILIENT.”

Even says: “I was in a classic working world rut. All I did was wake up, go to work, come home, and prepare for work the next day. When it came to moderation in my life, I had trouble exercising any restraint. In hindsight, I can see that my excesses were a symptom of depression. I couldn’t feel anything, so I decided I might as well indulge as much as possible in an attempt to feel something.

Like a lot of people, I thrived on distraction.”

“We crossed deserts with slick rocks and sand. We scaled mountains, and we trekked across sagebrush flats and through pine forests at an altitude so high that it still had snow in July.”

One day, during one of those moments of distraction, Evan ran across an article about Boulder Outdoor Survival School in Utah. He felt compelled to enroll.

In need of a radical change, Evan was drawn to the program because it has the reputation for being the toughest of its kind in the world. Though he was already working out and eating clean, he knew he had to do more to prepare for the demanding mountain and desert expedition.

“Before I signed up, I was doing a lot of CrossFit, powerlifting, and high-intensity interval training,” he says. “After I signed up, I added yoga, started taking long power walks in all weather conditions, and fasting a day or two every week . . . though nothing could have prepared me for spending a five-day stretch in the wilderness without food.”

Food was perpetually scarce during his three-week expedition. In his first few days, he ate five ears from a yucca plant and three ephedra needles. “That was all I could find. During our trek, we drank water from potholes in the desert, which we were allowed to treat to kill the bacteria.” Fortunately for the group, it had been raining quite a bit.

The team had to hike 10–20 miles across rugged terrain each day. Evan started at 190 pounds but emerged from the wilderness 22 days later at 170.

They covered a total of 400 miles and climbed 10,000 feet.

Days reached 90 degrees then dropped to below freezing at night. Each person was allowed only one heavy blanket.

“One of the toughest parts for me was hiking in the dark. We didn’t have flashlights and my night vision isn’t very good. There was lots of slick rocks and terrain.”

The challenges grew easier each passing day. He chuckles and says: “I appointed myself the attitude champion of our group. I made it my job to stay positive, with the hope that my mood would be contagious.”

As Evan had planned, this experience had changed him. “I now see things with a renewed sense of selfreliance and presence. After I got back, I deleted a lot of apps on my phone. I sold a lot of my possessions, thinking, ’Why do I have all this stuff?’ I started waking up at 5 am every day to journal, meditate, and practice yoga before work. I’ve simplified my life, and set it to a much slower pace, because I’m making space to take care of myself in a way that I wasn’t before.”

Evan continues: “If my house burned down, my car got stolen, my job went up in smoke, and I had to sleep outside with the clothes on my back, I could be just as happy. And I’d be a lot happier than the person I was before I left for the trip. I now look at the world knowing it can’t conquer me because I’m resilient.”

An intense and grueling adventure like isn’t for everyone, but ultimately Even thinks all people are capable of doing much more than they realize if they challenge themselves to become more self-reliant.

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WEEKEND WARRIOR

Interview by Hailey Thomas.

Photo by Taylor Tartera.

Kelly Pledger Weeks, Triathlete 48, Assistant Professor of Management at Rhodes College

BRAGGIN’ RIGHTS: I did my first super sprint triathlon in May 2014 in Shreveport, Louisiana. Since then, I have participated in 4 super sprints, 6 sprint distance, and 2 Olympic distance triathlons.

I have placed in my Age Group several times over the years: • 1st place in the Annie Oakley Super Sprint, June 2019 • 3rd place in the Memphis in May Sprint, May 2019 • 1st place in the Annie Oakley Super Sprint, June 2017 • 3rd place in the Memphis in May Olympic, May 2017 • 3rd place in the Memphis in May Sprint, May 2016

BUCKET LIST 4: I had fun checking off one of my items this year. In May, I participated in the Amateur Challenge at the Memphis in May Triathlon. That means I completed the sprint distance race on Saturday and the Olympic distance race on Sunday.

I

f TRI’S:

I love the River Cities Triathlon in Shreveport. It has great swag and the course is around a beautiful and shaded lake. Even though I’ve been doing triathlons for several years, I still sometimes feel like a beginner. Everyone cheers me on as they pass me, and people are always willing to help out as I learn.

CROSS-TRAIN: I really love the cross-training aspect of triathlons. It keeps things interesting and fun. I also believe that it helps reduce the likelihood of injuries.

MOTIVATION: Having a goal, like a big race coming up, gets me out of bed to go exercise, even when I don’t want to. I love that training keeps me in shape so that I can enjoy good food and wine without too much guilt!

FIT KIDS: I have two children (12 and 14), and I like to be active with them.

We like to hike, camp, rock climb, and play disc golf. Being in shape helps me keep up with them. A running friend says, “I am putting down an investment in my future.” This keeps me going when I feel lazy or unmotivated.

NEXT CHALLENGE: Triathlon season is over for me this year, but I will be running the St. Jude Half Marathon again in December. I have run it three years in a row.

32

“ I love that training keeps me in shape so that I can enjoy good food and wine without too much guilt!”

GET-AWAY: I love South Africa. The culture is so diverse, with such a rich and complex history. In addition, the environment is beautiful and the animals are amazing! My husband and I have taken several groups of students to Johannesburg and Cape Town for Maymester courses on the social impact of businesses and the intersection of race and social class across cultures.

PASSION: I’m passionate about social justice in organizations and in society. I do research and consulting on how organizations can become more equitable and inclusive for employees from traditionally marginalized backgrounds, and how all employees can work together across differences.

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33

WEEKEND WARRIOR

Interview by Hailey Thomas.

Photo by Tindall Stephens.

Todd Tillmanns, Cyclist 50; Division Chief, Program Director, and Professor of Gynecologic Oncology at The West Cancer Center and Research Institute and The University of Tennessee Health Science Center

FAVORITE WEEKEND WARRIOR EVENT: The Ride 2 Rosemary (R2R) combines faith, devotion, a retreat, cycling, and exposure to suffering; humility; grace; and awareness of those synergistic gifts from God that occur when you give unselfishly to others.

I

f CYCLING:

These days I am mainly just having fun and enjoy the camaraderie and health benefits of cycling. I love to try to keep up with my friends who are amazing cyclist, solid altruistic individuals, and much better in competitions than me. I wish I could ride every day.

FITNESS MOTIVATION: Look at me, I clearly need to do better. I hope it helps me live a better life through

health. It essentially serves as a form of meditation for me. I like to believe my wife finds me more attractive when I am keeping in shape. There is no stronger motivation than keeping my wife happy!

NEXT RIDE: The Fight On weekend always feels like a competition. It’s a weekend event that asks the Memphis community to Fight Cancer through cycling, running, and walking. It’s a celebration for cancer patients and survivors.

GET-AWAY: I pretty much love the mountains, ocean, and recently France. That said, I am happy anywhere when I am with friends and family.

GOURMET ON THE GO: When on the R2R, we consider that a moveable feast. Hog Wild with Ernie Mellor and his team with Schuyler Obrien cannot be beaten. I mean serious gourmet every day as we ride our bikes from Tennessee, through Mississippi and Alabama, and then arrive in Florida. What an exquisite delicious treat and it’s our little secret on the ride.

SPIRIT ANIMAL: Hummingbird according to my Patronus, but I wish it was a cheetah.

QUOTE: “Be a man for others in all you do.”

—St Ignatius

“There is no stronger motivation than keeping my wife happy!”

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FOOD+WINE Recipe & Photos by Andrea LeTard

Mediterranean Grilled Hummus Wraps These wraps are easy to make, vegan, and can be stored in your fridge for several days— perfect for the busy back-to-school season! Filled with grilled veggies, artichokes, sun-dried tomatoes, and spinach, these substantial wraps keep you full and happy.

Ingredients q q q q q q q q q q q

(4 servings)

1 small zucchini 1 small yellow squash 2 orange bell peppers 1 Tbsp olive oil K osher salt and pepper 4 large soft tortillas ½ cup hummus ½ cup pine nuts 4 handfuls of spinach 1 (12 oz) jar artichoke hearts – drained and patted dry 1 cup sun-dried tomatoes in olive oil – drained

Cut the zucchini, yellow squash, and bell peppers lengthwise into thick strips. Heat a grill or grill pan to medium-high heat. In a medium bowl, toss together the cut veggies with the olive oil and about 1 tsp of salt and ½ tsp of pepper. Grill veggies for about 2 minutes on each side, until charred but still sturdy.

Reginelli Recommends: Julia’s Vineyard 2015 Pinot Noir Spicy and fruity with earthy aromas, Julia’s Vineyard is a classic West Coast pinot noir and perfect for transitioning into fall. Full on the palette firm yet balanced, it pairs well with vegetarian dishes like Mediterranean grilled hummus wraps. Serve slightly chilled. $24.99 See Wine Enthusiast Mary Catherine Reginelli at Pyramid Wines & Spirits. Pyramidwines.com, 901.578.2773.

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Working one tortilla at a time, evenly spread 2 Tbsps of hummus, leaving about ½ inch of space around the edges. For each wrap, sprinkle 2 Tbsps of pine nuts and a handful of spinach over the hummus. In the middle of the tortilla, arrange ¼ of the grilled veggies in a line, ¼ of the artichoke hearts in a line, and ¼ cup of the sun-dried tomatoes in a line. To wrap the tortilla, fold the outside corners in and tightly begin rolling into a burrito shape.

Repeat these steps with the other 3 tortillas.

Meanwhile, heat a sauté pan over medium heat. When the pan is hot, place two wraps at a time in the pan with the crease side down. Toast for about 1–2 minutes or until golden, then flip and repeat on the other side. This gives the tortillas a delicious toasty crust and helps seal them, keeping the veggies tightly wrapped and in place. Wrap in foil and store in plastic baggies or in air-tight containers for several days.

Andrea LeTard is the creator and author of Andrea’s Cooktales, an heirloom cookbook being released Spring 2018. She is also a personal chef, small party caterer, and cooking instructor. Andrea has been featured on Cooking Channel, Today Show, and Local Memphis Live. She was chosen as a Top 100 Contestant on MasterChef Season 6. Her recipes are “next-generation southern”—fun and fundamentally southern with a modern twist. Follow Andrea on Facebook, Instagram (@andreas_cooktales), and her video blog series at Andreascooktales.com.

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FOOD+NUTRITION

By Caroline Pruente, MS, RDN

SUPPORTING OUR SUPPORT SYSTEM: NUTRITION FOR BONE HEALTH We need a sturdy support system to lean on and carry us through life. Our bodies are no different; that’s why we have 206 bones that keep us moving and standing tall. Bone health is measured by bone mass, or the amount of minerals stored in a specified volume of bone. Several factors determine bone mass including age, gender, ethnicity, physical activity, and, of course, nutrition.

Key Nutrients for Bone Health Calcium It’s the body’s most abundant mineral. Ninety-nine percent of the body’s calcium is found in bones and teeth. Dairy products like milk, cheese, yogurt, and ice cream are rich in calcium, but a dairy-free diet doesn’t have to mean a low-calcium diet. Other great sources of calcium include bread; dark and leafy green vegetables; broccoli; and calcium-fortified foods like juice, plant milks, and cereals. Adults need 1,000 mg of calcium per day. The majority of American adults meet this recommendation, but for those who don’t, calcium supplementation should be considered. Calcium carbonate supplements are inexpensive and absorbed well when taken with food. Calcium citrate supplements are more expensive and are excellently absorbed. Note: calcium can only be absorbed in increments of 500mg, so take one calcium pill or chew at a time.

Vitamin D

Growing and Maintaining Bone Mass As babies, we’re born with around 300 soft bones that eventually fuse together to create bigger and stronger bones. It’s imperative to form bone-friendly habits during early childhood years through adolescence. Around age 2030, our bodies have stopped building bone and have reached peak bone mass. From this point, bone mass cannot become any greater, but it can be well-maintained through thoughtful nutrition and regular movement.

Eating for a Strong Support System Enjoying a wide variety of foods and finding nutritional balance is a great step toward bone, and overall, health!

Intentionally including foods rich in calcium, vitamin D, and other key bone health nutrients is a sure-fire way to maximize bone mass for a life-long sturdy, strong support system.

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Also known as the “sunshine vitamin,” vitamin D earned its name by our skin’s unique ability to create it from UV rays. Going outside for 10-30 minutes provides our bodies with sufficient vitamin D, which aids in calcium absorption. Sunshine isn’t the only way to get plenty of vitamin D. Eating foods like salmon; sardines; mushrooms; eggs; or vitamin D-fortified foods such as orange juice, dairy, and cereals, can help with meeting the body’s vitamin D needs. We can maximize absorption by incorporating adequate fat into our diet. If struggling with low vitamin D levels, consider talking to a Registered Dietitian or doctor about supplementing with vitamin D3.

Additional Key Nutrients Though lesser-known, phosphorus plays a crucial role in bone health. The average adult consumes plenty of phosphorus because it is present in almost all foods, with meats, milk, and cheese being the richest sources. Magnesium, which can be found in broccoli, squash, beans, nuts, and chocolate, is also essential in maintaining and building bone mass. Lastly, we can’t forget fluoride, as it supports calcium and phosphorus deposits in the skeletal system. In America, our main source of fluoride is fluoridated water.

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.

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FOOD+NUTRITION

By Kate Lyman

Being Healthy Without Being Miserable Many have spent years believing that the healthiest, fittest, and leanest version of themselves requires eating salads at every meal and spending endless hours on the treadmill. Diet and exercise programs would have you believe that working on our health has to be difficult and miserable. If you don’t suffer, will you really see progress?

Though it seems counterintuitive, eating less and doing an hour of cardio every day is not the key to burning fat, building muscle, getting leaner, and improving overall health. Reaching your health goals doesn’t have to be miserable.

Lift More Cardio exercises like running, biking, and swimming are a great way to move your body and burn calories, but they are not the only (or best) way to work out. If you have goals geared towards improving health or body composition, then strength-training exercises should be a part of your regimen.

Strength training includes free weights, weight machines, and resistance bands. If you have health goals, this type of training will help fortify your bones and ligaments and reduce the risk of disease. If you have goals geared towards getting leaner, strength training will help you build muscle mass, which in turn increases your metabolism, allowing you to burn more calories.

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Eat More While salads are healthy, the idea that you need to eat one for every meal is restrictive and difficult to follow. It’s true that eating fewer calories than you burn will lead to weight loss, but it’s hard to make any long-term changes to your body composition and health when your diet pattern leaves you hungry and under fueled. Swearing off all carbs and trying to eat less than 1,200 calories a day won’t go over well when you want to go to dinner with friends or enjoy your child’s birthday party. Chances are you will either end up skipping the meal or birthday cake altogether or throwing in the towel and stuff yourself with half the birthday cake instead of enjoying just a piece.

Eating less is not the answer to your health or aesthetic goals because it’s not sustainable. Rather than restricting yourself from foods you enjoy, strive to find balance in your diet. Eat more vegetables and whole foods, and aim to include a protein source with each meal. Then when it comes time for a meal out or a dessert you love, enjoy it in moderation and then move on.

Do What You Enjoy Health is not short term.

More important than the specific exercise regimen or diet is finding a way to stick to what is sustainable for you. Move in a way that is fun and eat the foods you enjoy, then reaching your health goals won’t have to be miserable.

Kate Lyman, MPH, CHES is a 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 aesthetic, performance, and health-related goals. She provides individual and corporate 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.

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EVENTS CALENDAR

SEPTEMBER EVENTS

For races details go to racesonline.com

9/2/19 Chick-fil-A 5K Memphis, TN 9/7/19 Memphis Rox Yoga Fest 9am to 7:30pm Mud Island River Park Memphis, TN 9/7/19 5k Race to Prosperity Memphis, TN 9/7/19 Annie May Avery Johnson Scholarship 5k run/walk for Education Memphis, TN 9/7/19 Arlington 5K Run Arlington, TN 9/7/19 Healthy Shelby 5K

The mission on the Eye Opener 5K PJ Run on September 14 is to raise awareness of the dangers of driving while sleep impaired whether due to lack of sleep, shift work, medication, or a medical issue.

Memphis, TN

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9/7/19 Women Run Walk Memphis

9/8/19 MRTC RRS 1st 10k

Memphis, TN

Memphis, TN

9/11/19 Memphis 9/11 Heroes Run Memphis, TN

EVENTS CALENDAR

9/13/19 Cooper Young Festival Friday 4-Miler Memphis, TN 9/14/19 West Fight On Memphis, TN 9/14/19 Noah’s Gift Memorial 5K Hernando, MS 9/14/19 Eye Opener 5K PJ Run Germantown, TN 9/14/19 Classic/NIKE Kids 3K Memphis, TN 9/15/19 Memphis Thunder Racing Kids Triathlon Collierville, TN 9/21/19 2nd Annual Zumbathon 9 to 11:30am • ActiveHeroes.org Memphis, TN 9/21/19 FedEx Family House 5k Memphis, TN 9/21/19 Book It 5K Memphis, TN 9/21/19 Race Judicata 5K

9/21/19 Smash the Stigma- Superhero 5K & Fun Run for Disability Awareness Memphis, TN

9/28/19 St. Jude Walk/Run to End Childhood Cancer Memphis, TN

9/21/19 Run for Sparta 5k Memphis, TN

9/29/19 Edwin’s Way 5K Germantown, TN

9/21/19 Lewisburg High School Marching Patriots Glow Run 5K Fun Run Olive Branch, MS

10/5/19 Sensory World Memphis 7th Annual Autism Awareness and Special Needs 5K Cordova, TN

9/21/19 Race For The ‘Ville Glow Run Collierville, TN 9/22/19 MRTC RRS 2nd 10k Memphis, TN 9/28/19 Color Fun Run for Autism Awareness 8am to 10am Olive Branch, MS 9/28/19 DG Race 5k & 1-Mile Fun Run (Desoto Grace Race) Olive Branch, MS

10/5/19 In His Steps 5K Run Memphis, TN 10/5/19 Turkey Trot with the Cops Memphis, TN 10/5/19 Left Bank Festival 5k/10k West Memphis, AR 10/5/19 Pink In The Park Memphis, TN

9/28/19 Rebel Run 5K Millington, TN

10/6/19 A Taste of Fitness 8:30am to 12:30pm Old Dominick Distillery Memphis, TN

9/28/19 NinetyWest Racing Tri-Star CX

10/6/19 MRTC RRS 1st 10 Miler

Memphis, TN

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9/28/19 Judge Freeman Marr Panther Pride 5K Celebration Bartlett, TN

10/6/19 Camp Good Grief 5k Memphis, TN

Memphis, TN

Race Directors, Reach Runners! Call Hailey at 901.335.6005 to Reserve Your Race Ad today!

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08.03.19

PHOTO FINISH

MILES FOR MELANOMA 5K Benefitting the Melanoma Research Foundation

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1. Gabrielle Bradford

6. Tony Ruth

2. Joseph Gordon and Jeff Eaglehouse

7. Kelly Geer

3. Sheldon Graces

8. Carolina Melul

4. Kelsey Lowe

9. Richard Nessle

5. Kymira Boone

10. Mark Pasino and Lindsay Pasino

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Photos taken by: JEN RUSSELL jen.russell7@gmail.com lifeiscreative.weebly.com

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08.24.19

PHOTO FINISH

MERITAN MOONLIGHT CLASSIC BIKE TOUR This was the 20th Annual Bike Tour and the theme was All About Memphis!

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1. Mary Volner and Keith Volner

6. Bobby Singley

2. Jeremiah Mazurek and Ty Davis

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3. Andrew Everett and Greg Spang

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Photos taken by: JEN RUSSELL jen.russell7@gmail.com lifeiscreative.weebly.com

HERNANDO WATER TOWER 10K 2019 PRESENTED BY

OCTOBER 12, 2019 • 8:00 AM

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For more information, go to hernandowatertower10k.racesonline.com

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08.24.19

PHOTO FINISH

FORREST SPENCE 5K Benefitting the Forrest Spence Fund.

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1. Jenn Mcgillvray

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Photos taken by: JEN RUSSELL jen.russell7@gmail.com lifeiscreative.weebly.com

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