INSPIRING ACTIVE LIFESTYLES SINCE 1996
DECEMBER 2023
Ann Sneed
Tennis Memphis, Now Serving Tennis For All
Healthy Holiday Cocktails!
THE MIND & WELLBEING ISSUE
At Regional One Health Cancer Care, the same physicians who help establish national standards for treatment and innovation also provide personalized treatment directly to patients. Our expert medical and surgical oncologists can deliver the comprehensive care Mid-South patients need to live full, healthy lives.
Dr. Muhammad Hamid, Dr. Swapna Thota and Dr. Noura Elsedawy are part of an exceptional team of hematologists. Ask your primary care provider for a referral to access elite cancer expertise right here in Memphis.
Just around the corner from Huey’s and the Malco Paradiso! COLONIAL RD
Campbell Clinic is now open in East Memphis!
S MENDENHA LL RD
We’re so excited, it hurts. POP LAR AVE
Dr. Wesley Owen and Dr. John Hyden are now seeing patients in our East Memphis location. *Both will continue to see patients at 1400 S. Germantown Rd.
Wesley M. Owen, M.D.
John C. Hyden, M.D.
The region’s top orthopaedic care for breaks, sprains, and pain is close to home. Monday – Friday, 7:30 a.m. – 4:00 p.m.
585 S. Mendenhall Rd.
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H+F DEC 2023
27 Years and Running Strong Publisher Amy Goode amygfitness@comcast.net 901.218.4993 CONSULTANTS Advertising & Marketing Amy Goode 901.218.4993 Editor in Chief Angelique Nihen Contributing Writers Lucy Modzelewski Shlomit Ovadia Zoe Harrison Dallas Meador Amanda Tompkins Graphic Design Brian Williams Digital Designer Jeremy Crooks Social Media Editor Lucy Modzelewski Photographers Tindall Stephens Avery Amstutz 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 © 2023.
32 32 ON THE COVER ANN SNEED, TENNIS MEMPHIS / HEALTHY HOLIDAY COCKTAILS 58 8 FIT NEWS / 14 LIVING WELL / 28 HOLIDAY GIFT GUIDE
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34 MEMPHIS FIT / 50 FOOD + NUTRITION 60 WEEKEND WARRIORS / 64 TRAINER OF THE MONTH 2
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Amy Goode | Publisher
Amy is passionate about growing the health and fitness community, as she’s done for the last 27 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.
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Angelique Nihen | Editor
Angelique is an editor, writer, graphic designer, and advertising/marketing professional. A long-time SAG-AFTRA member, she also works and performs professionally as an actress, singer, and dancer. A Temple University graduate, she enjoys swimming, biking, painting, sewing, reading, and traveling.
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Tindall Stephens | Photographer
Tindall has been shooting for over 20 years, specializing in weddings and portraiture. She is a super busy mom of three teenagers,wife of a Memphis firefighter/Paramedic, and entertainer of two boston terriers …among running a full time photography business. Tindallfarmerphotography.com
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Avery Amstutz | Photographer
Avery is a Memphis native photographer who travels around the globe photographing destination weddings full time. She also owns a Mobile Bar and a Photo Studio here in Memphis. Helping businesses grow and thrive is just one of her many passions!
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Zoe Harrison | Contributing Writer
Zoe is a biomedical engineer with a focus in medical writing, and has authored a number of publications in scientific journals. She is a native Memphian and is a passionate runner, yogi, and weightlifter. In her free time, she enjoys cooking and playing with her golden doodle, Sully.
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Lucy Modzelewski | Contributing Writer
Lucy is a branding and marketing professional and native Memphian. An avid runner, she enjoys running on the Green Line with her husband and participating in races throughout the year.
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Shlomit Ovadia | Contributing Writer
Shlomit Ovadia is a Content Strategist for a Colorado-based nonprofit, where she currently lives and enjoys all the outdoors lifestyle has to offer. In addition to her freelance work in writing and editing, Shlomit’s poetry and creative pieces have been published in various literary journals including Grande Dame Literary and Sad Girls Club Literary Blog.
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Amanda Tompkins | Contributing Writer
Amanda Tompkins is a freelance writer living life part time above the arctic circle. She works as a remote village optometrist in the Northwest Arctic Borough of Alaska. When not in AK, she lives in Midtown Memphis with her family and three pups. She enjoys kickboxing, circuit training, camping, hiking, kayaking and mountain biking.
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Jeremy Crooks | Digital Designer
Jeremy is a South Carolinian turned native Memphian with almost 15 years of digital and print design experience. As a passionate endurance athlete, he loves participating in marathons, triathlons, and even a good hike with his wife and two pups, Brooklyn and Chloe. 4
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Celebrating
Years of Excellence
From left to right: Dr. Ellis Tavin, Dr. Carey Campbell, Dr. Allen Hughes, Dr. Sarah Hammond, Dr. Melissa Kath, Dr. Robert Chandler
The Plastic Surgery Group of Memphis (PSG) was founded in 1973 by the late Robert Reeder, M.D. For 50 years, PSG has been a leading Reconstructive and Cosmetic Surgery Practice where patients receive the highest quality of medical care provided by an elite team of boardcertified Plastic Surgeons.
PSG offers a variety of surgical procedures and takes pride in treating each patient with individualized care ensuring they feel confident before, during and after their surgical procedures. PSG is proud to continue the legacy in providing exceptional medical service and delivering the high standard of care in Memphis and the Mid-South. To find the PSG surgeon that is right for you scan the QR Code or call 901-761-9030 to book your consultation today! Follow us on Instagram for specials and a first-hand look at @psgofmemphis procedure results!
Have you celebrated your 45th birthday? If so, it’s time for your screening colonoscopy!
Baptist Medical Group-GI Specialists Foundation Abdullah Al-Rashdan, MD • Edward S. Friedman, MD • Paul S. Bierman, MD Rande D. Smith, MD • Kenneth I. Fields, MD • Gaurav Kistangari, MD
The most effective way to prevent and detect colon cancer is a colonoscopy. Our highly skilled medical professionals at GI Specialists are experts in helping prevent, diagnose and treat everything from heartburn, food allergies and hemorrhoids, to colon and pancreatic cancers.
Please contact us at 901-761-3900 or memphisgastrodocs.com to schedule today!
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FIT NEWS
Healing Oasis Better Bodies Yoga Salt Caves Respite for the Mind and Body Nestled within the serene halls of Better Bodies Yoga in East Memphis lies a sanctuary that offers more than just tranquility. Home to the largest salt caves in the Southeast, the Himalayan salt room and beds welcome individual guests or groups to therapeutic bliss. A 45-minute session is more than a respite — it's a transformative experience for your physical and mental well-being. During a session, the salty breeze that saturates the caves administers a natural healing process, allowing each deep inhalation to cleanse and invigorate the body. Salt, a natural and age-old remedy, carries many benefits for overall health. Notably, it's anti-inflammatory, antibacterial, antiviral, and anti-fungal, making it a potent element in promoting optimal well-being. The walls of each cave are covered in Himalayan pink salt, a treasure from ancient oceans dating back over 200 million years, which is revered for its purity. Sheltered from contemporary pollution, the salt boasts a mineral-rich profile and an energyenhancing iron content, evident in its vivid pink, red, and white hues. The use of Himalayan salt is said to bring a plethora of health and beauty advantages. It aids in
increasing hydration, supplying essential minerals and electrolytes, and fostering a balanced pH within the body's cellular structure. Additionally, it aids in metabolic functions, sinus relief, fostering healthy sleep patterns, preventing muscle cramps, strengthening bones, and promoting stable blood sugar levels. Beyond its physical benefits, the salt caves at Better Bodies Yoga hold profound advantages for mental health. Halotherapy has been lauded for its stress-relieving and moodenhancing effects. The calming atmosphere, combined with the therapeutic qualities of salt, induces a deep sense of relaxation, offering respite from the daily hustle and bustle. Visiting the salt caves becomes more than a mere wellness trend; it's an experience that rejuvenates the mind and body. The harmonious blend of tranquility and the healing power of Himalayan salt creates a therapeutic escape, allowing individuals to find solace, unwind, and embark on a journey towards holistic well-being. Better Bodies Yoga's salt caves in Memphis stand as an oasis, not just for physical rejuvenation but as a haven for mental serenity and restoration. It's an invitation to embrace the ancient healing wisdom encapsulated within the luxurious walls of a salt-kissed retreat. Try our Salty Chair Yoga on Mondays, from noon - 1 p.m., with Jessica Fredrick. Class is open to anyone but is ideal for older students, and those with chronic health conditions, stress, and limited mobility. Pre-registration is recommended due to limited availability. Please see the salt cave information on our website for more details. Are you craving the soothing atmosphere of our Himalayan salt cave? Reserve your spot today and discover the health benefits of state-of-the-art Halotherapy. Call 901.767.YOGA (9642) to book a solo or group session!
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FIND YOUR HOLIDAY SPARKLE AT MCDONALD MURRMANN CENTER FOR LASER & ASTHETICS Our experts can guide you to looking your holiday best with our personalized aesthetic services including:
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FIT NEWS
By Candace A. Gray for Memphis River Parks Partnership
Beat the Bulge This Holiday Season: Fun at Tom Lee Park Let’s face it: people tend to gain a few pounds over the holidays, especially during the colder months. After all, it’s a time for drinking eggnog, snuggling under a warm blanket, and watching holiday movies with family and friends, right? But why do we stop MOVING during the holidays? This holiday season, the Memphis River Parks Partnership invites you to bundle up and stay active on the Mississippi River at Tom Lee Park! Here’s how: WALK & TALK: Throw on a coat, grab a hot cocoa from the Paper Plate Pavilion or Ben & Jerry’s, and enjoy some fresh air by walking in Tom Lee Park. The 31-acre park is the perfect place to reflect on your year and prepare for the new one. It’s a great way to connect with friends and walk off some of those second helpings! PLAY LIKE NO ONE’S WATCHING: Pull on those gloves, grab a basketball, and play a pick-up game underneath the Sunset Canopy, or bring the kids to the playground at Tom Lee Park. There have never been so many fun ways to explore river creatures, slides, and zip lines. WORK IT OUT: Did you know Tom Lee Park has an outdoor gym? From pull-ups to climbing and more, you can get a REAL workout in our Fitness Zones. ROLL ON THE RIVER: Push your loved one’s wheelchair or stroller, or rent a bike from Explore Bike Share to ride the River Line, a connected path that runs from one river park to the next. You can start at Greenbelt Park and ride to Big River Crossing and back! RUN, RUN, RUDOLPH: This might be the most challenging of the proposed activities, but who says you can’t take a break after a sprint or two? Get that heart rate up and earn that slice of pie! 10
Remember, just 30 minutes of activity per day can reduce stress, combat weight gain, and boost mood and energy levels. WINTER FUN AT THE PARK There are so many ways to enjoy Tom Lee Park this season. You can even enjoy other festive events at the park over the next few months. So, stay plugged into our social channels to learn more: @memriverparks And don’t forget to tag us and check in at Tom Lee Park so we can share your photos!
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FIT NEWS
Getting to know Coach Kevin Whitted Professional Basketball Development Coach Kevin Whitted is helping athletes elevate their basketball skills and achieve their dreams. With extensive experience as a player and coach across various levels of the game, Whitted possesses invaluable insights into what it takes to succeed at the highest echelons of the sport. Hailing from Wilmington, NC, Whitted's basketball journey began at E.A. Laney High School, where he still holds the record as the all-time leading scorer, surpassing NBA great Michael Jordan, who also graduated from the school. His exceptional athleticism and ball-handling abilities secured him a full basketball scholarship to the University of Tennessee at Knoxville. After college, Whitted enjoyed a seven-year professional basketball career with the NBA’s Dallas Mavericks, the European League (France, Poland, Spain, Greece, and Italy), and the USA Select European tour. After retiring, he transitioned to coaching for 14 years, where Whitted made impressive strides with the American Basketball Association and the Professional Basketball League. He won two division championships during his first two years as a head coach. Whitted debuted in the NBA’s D-League as an Assistant Coach with the Fort Wayne Mad Ants (Indiana Pacers affiliate) and later moved to Assistant Coach for the Springfield Armor (Brooklyn Nets affiliate). Whitted was also the inaugural Head Coach of the NBA G-League Westchester Knicks (New York Knicks affiliate). His career also includes local positions as Interim Head Men’s Basketball Coach at Southwest Tennessee Community College and Assistant Coach for the Memphis Grizzlies NBA Summer League. In 2007, he launched Kevin Whitted Basketball Services (KWBS), pouring all his knowledge and experience into youth, professional players, and coaches seeking to improve their skills. Kevin and his family moved to Memphis in 2011, where he and his wife, DeNeia, a native Memphian, established a gym for KWBS in 2021. Doing so enabled KWBS to offer a comprehensive year-round player development program across the Mid-South. The East Memphis facility features an NBA-regulation half-court gym, workout facility, recovery room, and classroom. Under Coach Whitted's guidance, players are encouraged to become versatile "position-less" athletes, adept at contributing all over the court. The KWBS curriculum prioritizes fundamental skills such as hand-eye coordination, footwork, balance, and shooting mechanics. Whitted's proven methodologies have elevated the performance of several professional basketball players: Walker Russell, Jr. (Detroit Pistons), Chris Hunters (Golden State Warriors), Julius Randle (New York Knicks), Thanasis Antetokounmpo (Milwaukee Bucks), Liz Dixon (Connecticut Sun), and Ferrakonn Hall (Argentina), among others. Two of Whitted’s star pupils also include his daughters. Twenty-eight-year-old Peyton is an accomplished European power forward, and 16-year-old Paige is a standout combo guard for Briarcrest Christian School and recently committed to play for the University of Cincinnati Bearcats. 12
Whitted has also been nationally recognized as a basketball skill developer, working alongside NBA players Amare Stoudemire, Vince Carter, Deron Williams, and LeBron James in the Nike Skills Academies for eight years. At 52 years of age, Coach Kevin Whitted places a premium on his own health and fitness. He works out regularly and adheres to a healthy diet to ensure that he can keep up with those who rely on him to help them prepare for a promising basketball future. To learn more, visit Kevinwhittedbasketball.com.
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LIVING WELL By Charles Winton, Jr. LPC, EMDR-II
Making the Holidays Merry and Bright As the days get shorter and nights grow longer, many people look forward to the festive holiday season. However, for others, this time of year can be a challenge. December has been designated as Seasonal Depression Awareness Month to raise awareness about Seasonal Affective Disorder.
Who is most likely to be affected by SAD?
What is seasonal depression?
It is crucial to be aware of the symptoms of depression in older adults, as they may be overlooked or mistaken for other conditions. Depression can cause memory issues, which may be misinterpreted as cognitive decline or the effects of aging, which could lead to a lack of necessary mental health treatment.
According to the National Institute of Mental Health, seasonal depression, or Seasonal Affective Disorder (SAD), is a type of depression that is related to changes in seasons. It usually begins in late fall or early winter and goes away in spring or summer. It may cause symptoms such as sadness, lack of energy, loss of interest, oversleeping, and weight gain. It is thought to be triggered by shorter days and less daylight. It can be treated with light therapy and antidepressants.
What are the signs and symptoms of depression? • Feeling depressed most of the day, nearly every day • Losing interest in activities you once enjoyed • Changes in appetite or weight • Difficulty sleeping • Low energy • Feeling hopeless or worthless • Difficulty concentrating • Thoughts of suicide
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This condition is more prevalent in regions with harsher winters; however, it can affect those living in milder conditions, such as the Mid-South. SAD, like other mental health conditions, does not discriminate. It affects individuals of all ages, though older adults and women may have a higher risk.
What can I do to prevent SAD? Anyone experiencing these symptoms should contact their medical provider, as therapy and medications are the best solution. Additionally, here are a few things to help. 1. G o outside and experience natural light and fresh air. 2. E xercise regularly. You don’t need a rigorous exercise routine to feel better. Walking, lightweight conditioning, and bike riding can all make a difference. 3. E at healthy. During this time of year, indulging in sweets and fatty foods is easy. Choose your diet wisely and select healthy options. 4. If you know that you are vulnerable to depression and decreased mood in the fall and winter months, get started early on activities and interventions that can help.
Where can I go for help? If you or someone you know is experiencing symptoms of depression, seek help from a medical professional. There are many treatments available to help alleviate the symptoms of SAD and other types of depression. By being aware of the symptoms and seeking help when necessary, you can take steps to enhance your well-being and that of your loved ones.
The Oaks of Lakeside We offer outpatient services for adults. We offer both day and evening schedules, including Partial Hospitalization and Intensive Outpatient programs designed for each patient where they are in their recovery journey. Virtual programs are also available for specified groups. The Oaks of Lakeside has two locations, in Memphis and Jackson. For more information regarding their services, contact 901.355.0381 or visit Lakesidebhs.com.
Charles Winton, Jr. is a Licensed Professional Counselor with the state of Tennessee and believes in a holistic approach to therapy. He believes that all components of one’s life are interrelated, and understanding these complexities will allow proper healing to occur. Charles is the Program Director of The Oaks of Lakeside Outpatient Program in Memphis, and now Jackson, TN.
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LIVING WELL By Oscar Collins
Why Do Introverts Shy Away From Fitness? 5 Causes & 5 Solutions Introverts and extroverts differ in many ways, including their affinity for fitness. Although anyone can become a diehard fitness enthusiast, most introverts shy away from fitness, while most extroverts thrive. Here are five common causes of this disparity, plus five solutions that can give introverts the confidence to pursue their fitness goals.
1. I ntroverts Prefer Passive Activities. The biggest reason introverts shy away from fitness is that they prefer to spend their free time alone doing passive activities. The idea of putting their bodies through a grueling workout doesn’t sound like a good time to most introverted people. They’d rather stay home and read a book, watch a movie, or work on a personal project. Additionally, other physical activities are better suited to the introvert’s reclusive nature. Why go to the gym when you can take a solo hiking trip or run around the neighborhood alone? A typical weight training routine can be too intense and mentally draining for introverts. The solution to this problem is simple—exercise at home. Introverts can build a basic home gym on a modest budget. Your workout routine can primarily consist of bodyweight exercises and low-impact activities such as walking on the treadmill. A home gym provides privacy and allows you to train at a slower pace.
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2. Introverts Tend to Be Modest
3. Introverts Don’t Like Unfamiliarity
Secondly, introverts tend to have modest personalities. They have no desire to dress up in flashy gym outfits and show off their bodies in public. This attitude might be due to low self-esteem, but in most cases, they don’t want that kind of attention from other people. They’d much rather wear a hoodie and sweatpants in the comfort of their homes.
For introverts, knowledge is power. While extroverts can stay calm and collected in any foreign environment, introverts prefer to avoid unfamiliarity. They are less likely to try new things than extroverts, especially if they don’t know what to expect. Their confidence is directly tied to their knowledge base. Fitness is no exception.
However, sometimes introverts can be too modest. There’s nothing wrong with taking pride in your accomplishments. If you build a good physique, you have every right to show off your hard work. Introverts shouldn’t shy away from fitness just because it’s a self-focused activity. A little bit of body positivity can boost your self-esteem in a huge way.
Introverts can be extremely hesitant to start a fitness routine if they don’t know anything about diet or exercise. They don’t want to make fools of themselves or suffer an injury from lack of experience. The simplest way to solve this problem is by educating yourself. Follow some credible fitness influencers and soak up as much information as possible.
Oscar Collins is the fitness editor on Modded, and he’s written at What’s New in Fitness, Amplified Soccer Athlete, and similar publications. Follow him on Twitter @TModded for frequent updates.
LIVING WELL
4. T he Gym is Too Intimidating Introverts are more prone to social anxiety than extroverts, so the gym can be an intimidating environment. The loud music, clanging weights, and various noises people make while exercising can cause sensory overload. Not to mention, gym beginners are always afraid of getting judged for their outfits and workout form.
Here are a few simple ways to ease your feelings of “gymtimidation”: • Avoid going during the peak hours between 4-6 p.m. on weekdays. • Go with a friend or group of friends to give yourself a sense of security. • Sign up for group classes with other beginners. • Hire a personal trainer to show you the ropes. Everyone feels intimidated when they first start going to the gym. Introverts must understand that very few people at the gym are truly judgmental. It’s almost always a figment of your imagination caused by your anxiety. Experienced gym goers are much more likely to respect you for making a change and trying to better yourself.
5. The Fitness Industry Doesn’t Appeal to Introverts For some introverts, going to the gym isn’t an issue. Rather, the fitness industry doesn’t appeal to them because it’s too flashy and obnoxious. Many fitness influencers are clickbait artists who do more harm than good by spreading false information about diet and exercise. Although the fitness industry deserves its fair share of criticism, it’s not an accurate depiction of the average fitness enthusiast. Most gym rats are regular people who want to improve their health. Introverts don’t have to get caught up in the social media antics to fit in with this community. They just need a positive attitude and a strong work ethic.
Fitness Is For Everyone Introverts might not feel like they belong at the gym for various reasons, but their feelings don’t reflect reality. Fitness is for everyone, regardless of their experience level. Exercise can work wonders for your physical and mental well-being, even if training in a public setting isn’t your cup of tea. Start your fitness journey today and experience the benefits for yourself!
BRINGING YOUR
VISION TO LIFE WITH ADVANCED LASIK Why do so many active Memphians choose Eye Specialty Group for their Advanced LASIK treatments? The surgeons at Eye Specialty Group understand the importance of High Performance Vision, and they offer the experience and technology to help you achieve the crisp, clear vision you want.
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LIVING WELL By Christopher T. Holland, MD, MS
Keep Your Knees and Hips Healthy Arthritis affecting the hip and knee joints can significantly impact mobility and overall quality of life. Recognizing the early signs of arthritis in these weight-bearing joints is crucial for timely intervention and management. Here are key indicators that one should not overlook: Specific symptoms of hip arthritis can be hip pain and discomfort. Persistent pain in the hip joint that worsens during movement or weight-bearing activities is a primary sign. This discomfort might initially appear in the groin, thigh, or buttocks, spreading to the knee or lower back over time. Stiffness and reduced range of motion are hallmarks of arthritis. Difficulty moving the hip joint through its full range of motion is a common early symptom. This limitation might lead to challenges in activities like putting on socks, bending to tie shoelaces, or getting in and out of a car. Pain in the joint can occur during rest. Hip arthritis can cause discomfort even during periods of rest or inactivity, disturb sleep patterns, and cause interrupted sleep due to pain. As the condition progresses, mobility might significantly decrease, leading to a noticeable limp or favoring one side while walking. A sensation of grinding, clicking, or popping in the hip joint during movement is a sign of cartilage wear and tear, a characteristic feature of arthritis. Specific symptoms of knee arthritis can be knee pain and discomfort. Persistent knee pain, particularly when bending or bearing weight, is a primary indicator. Swelling around the knee joint, accompanied by warmth and redness, can also be an early sign of knee arthritis. Stiffness in the knee joint, especially after prolonged sitting or in the morning, can
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indicate the onset of arthritis. This stiffness might make it challenging to straighten or bend the knee fully. Audible cracking, popping, or crunching sounds (crepitus) when moving the knee can indicate cartilage deterioration. A feeling of instability or weakness in the knee, leading to buckling or giving way, can signal the progression of arthritis. Over time, knee arthritis might cause visible deformities, such as a bow-legged or knock-kneed appearance, due to joint changes. Recognizing these early signs of hip and knee arthritis is essential for seeking medical guidance. Consulting a Joint Replacement Surgeon is crucial if these symptoms persist or intensify. Early diagnosis can enable the implementation of strategies to slow down disease progression and manage symptoms effectively. Healthcare providers may recommend diagnostic tests like X-rays, MRIs, or physical examinations to confirm
arthritis in these joints. Treatment strategies often include a combination of medication, physical therapy, lifestyle modifications, and, in severe cases, surgical options like joint replacement surgery. Moreover, individuals can take proactive measures to manage arthritis symptoms, such as weight management, low-impact exercises, using assistive devices, and incorporating joint-friendly activities into daily routines. Ignoring these early signs can lead to increased joint damage, heightened pain, and decreased mobility, impacting everyday activities and overall well-being. Awareness and timely intervention can significantly alter the course of the disease. Campbell Clinic providers are here to help and guide you through the management of arthritis to allow individuals to lead a more comfortable and active life.
Christopher T. Holland, MD, MS, is a Total Joint Replacement Surgeon at Cambell Clinic. For more information or to schedule an appointment, call 901.759.3111 or visit CampbellClinic.com.
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LIVING WELL By Leonard Baidoo, M.D.
Want to avoid digestive issues over the holidays? Here’s what a gastroenterologist suggests If you struggle with irritable bowel syndrome (IBS), the holiday season can be a challenge. As a gastroenterologist, I help patients manage symptoms so they don’t miss out on holiday activities. IBS is a common chronic disorder that impacts the gastrointestinal system. It is frustrating but non-fatal. Most patients suffer from symptoms including cramps, abdominal pain, bloating, and gas, as well as diarrhea, constipation, or both. For the most part, IBS symptoms are not severe, and most people can keep them under control through dietary modifications, exercise, medication, and stress management. During the holidays, busy schedules, stress, and unhealthy trigger foods can conspire to make symptoms worse. Here’s the advice I give patients at this time of the year. Even if you don’t have IBS, eating healthy and managing stress can help you avoid digestive issues that are common over the holidays.
Stick to a healthy diet… but still enjoy yourself! If you’re getting ready for a holiday meal, plan ahead so you can enjoy foods you love but avoid IBS flare-ups. If you know your trigger foods, avoid them. Common culprits are alcohol, caffeine, fried foods, fatty foods, and foods that cause gas, like broccoli or beans.
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Eat a snack before a big meal so you aren’t starving and tempted to overeat. Eating too much all at once can spark symptoms, even if you eat healthy foods. Finally, if you’re going to a social gathering, bring a banana, crackers, or other IBS-friendly food. Unfamiliar settings can come with unfamiliar foods, and bringing your own means you’ll have something you can eat that won’t cause a flare-up.
Drink plenty of water. Staying hydrated helps IBS because water supports digestion and helps flush toxins from the body. Drink as much fluids as possible, preferably water. If you’re on the go shopping, decorating, socializing, etc., it can be harder to drink enough water. Bring a reusable water bottle and drink before you start feeling thirsty.
Find ways to manage stress. A few minutes of deep breathing or meditation can give you a much-needed break, and exercise like walking is easy to incorporate into your day. Try to remember that not everything needs to be perfect. You can say “no” to some invitations or delegate responsibilities to family members. If you find you’re struggling with stress during the holidays or any other time, talk to your healthcare team about your mental healthcare needs.
Ask your doctor about medication. For some patients, lifestyle changes alone don’t completely control IBS. Your gastroenterologist can help you find the right medication based on your specific symptoms. If you mostly deal with cramping, a muscle relaxant can help. Antidiarrheals and/or laxatives are useful for many patients, depending on whether they struggle with diarrhea or constipation. Your doctor can also prescribe antibiotics or low-dose antidepressants. Antibiotics can help with digestion by targeting bacteria in the small and large intestines, while antidepressants may make your gastrointestinal tract less reactive to dietary and emotional IBS triggers.
Dr. Leonard Baidoo is a world-renowned gastroenterologist who sees patients at Regional One Health. To learn more, visit regionalonehealth.org/gastroenterology-services.
HAPPY PLACE :
the court
Kelly | 41 - wrist injury | Dominating her matches every week.
Enjoy more moments in your happy place.
ORTHOSOUTH.ORG
LIVING WELL By Dr. Helen Ly
TMS Therapy A Hi-Tech Treatment for Depression That Works Do you or a loved one suffer from depression? What if you can effectively treat depression without drugs and feel better in under two weeks? What is TMS? Transcranial Magnetic Stimulation (TMS) is FDA-approved and is a cutting-edge brain therapy that effectively treats depression and anxiety. TMS is non-invasive and uses magnetic energy pulses to stimulate brain cells in specific areas of the brain to improve mood, memory, sleep, and cognitive function.
What’s new with TMS? A newer and better form of TMS called Theta Burst Stimulation (TBS) is more efficient and effective than standard TMS. Treating with TBS cuts the treatment time for depression to just 10 days, compared to six weeks of near-daily treatments with standard TMS. Each TBS protocol takes only 40 seconds to a little over 3 minutes. This means a single TMS treatment session averages only 15 minutes compared to 30-40 minutes with the standard approach. TBS is also more comfortable since it mimics natural brain wave frequencies to help brain cells reconnect and restore function.
Who is a candidate for TMS? If you do not have a pacemaker, implantable medical device, aneurysm clips/coils in the head, or poorly controlled seizures, you can do TMS!
What is the recovery time for TMS?
What are the risks or side effects of TMS?
Most people can return to their usual activities immediately after a session. You can drive after treatment.
TMS has been around for over three decades and is proven to be safe and well-tolerated for appropriate candidates. During treatment, the magnetic pulses feel like a “woodpecker” is tapping on your head. The intensity of the pulses is adjustable, and you have full control over the level of intensity you prefer for the treatment. Most people rest comfortably in a reclining chair during treatment sessions. TMS is not “shock therapy,” otherwise known as electroconvulsive therapy. You do not need to be sedated or take medications to receive the treatment. The effects of treatment are long-lasting, and the duration of effects depends on the severity and complexity of the condition.
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What are the results of TMS? The results for treating depression with TBS have been overwhelmingly positive. At Brain Body Balance TMS, Dr. Helen Ly offers a personalized treatment plan for her clients. The success rate at her clinic for treating depression and anxiety is over 90%. Dr. Ly also specializes in treating other neurobehavioral problems such as cognitive dysfunction (brain fog), postconcussion syndrome, poor quality sleep, post-traumatic stress disorder, and chronic pain. Are you interested in trying TMS? For more information, visit us at IHAclinic.com.
Dr. Helen Ly is a fourth-generation acupuncturist and practices alongside her family at Dr. Ly Natural Health at 515 North Highland in East Memphis. In 2021, she founded Brain Body Balance TMS at 529 North Highland.
LIVING WELL
By Dale S. Foster, PhD, QEEGD, BCIA and Lee Ann Foster, MS, LMT
Neurofeedback & Neurostimulation at NeuroSource What is neurofeedback therapy? Neurofeedback is a way to train the brain into new functional habits. For example, many people with ADHD have slow or sleepy brainwaves that keep their brains from being alert. With a 19-channel EEG neurofeedback, we can train those sleepy areas into habits of wakefulness. Every brain is unique, as are the reasons why a brain isn’t performing optimally. This is why it’s important to have a high-quality brain map interpreted by a well-trained clinician. You want to know what your brain is doing before you decide how to train it. There are many types of neurofeedback. Being in this field for over 35 years, having used many types of neurofeedback, and published research, we highly recommend doing an evidencebased neurofeedback that includes a QEEG brain map before training with neurofeedback AND doing neurofeedback that uses a live QEEG during every single training session so that you know how the brain is responding to the training. We recommend working with a provider certified through the Biofeedback Certification Institute of America (BCIA).
How does it work? At NeuroSource, the client wears a 19-channel EEG cap, sits in a comfortable chair in front of a large-screen TV, and chooses any movie they like. When the trainees' brain improves, the feedback, in the form of that movie, will get brighter and louder. The brain perceives this change and upregulates dopamine, the neurochemical of learning. Over time, the brain learns and habituates new, more optimal functional patterns. This is a physiological training, not a cognitive training. We’re training the brain how to function, not necessarily how to think. So, it’s good to pair neurofeedback with talk therapy or other therapies, as the particular situation warrants.
What is Neurostimulation? We also use NeuroField safe, low-power brain stimulation in the form of transcranial direct current, transcranial alternating current, random noise, pulsed electromagnetic stimulation, and photobiomodulation or light therapy. This stimulation helps speed up the brain’s learning process. And it can help people feel better — more alert, better mood, better focus, less pain, etc.
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Unlike rTMS, which is NOT guided by an EEG, is so strong that it depolarizes the brain and has potential unwanted side effects, our stimulation is far more specific as an EEG guides it. It’s also safer, and the effects have been shown to last longer. Unlike rTMS, our stimulation has shown no adverse side effects in research studies. Headaches, hearing loss, light headeness, hypomanic symptoms, and seizures are a few of the reported side effects of rTMS.
What to expect from a session? People tend to enjoy the sessions. They are watching a movie of their choice, and most feel a noticeable difference in their symptoms within 10 sessions, some sooner and some later, depending on the complexity of their situation. We use gel in the 19-channel EEG cap, so people need to be prepared to wash their hair after their session. People also need to be well hydrated as the brain does a lot of work during a session and needs good hydration and nutrition. Some people feel a bit fatigued after a session since it’s quite a brain workout, but that fatigue usually dissipates within an hour.
Who benefits from Neurofeedback? We have trained children as young as three years old and adults in their 90s. One has to be able to sit still and attend to a movie or audible feedback such as music to watch a movie, lay down, meditate, or nap with a few electrodes and/or a cloth cap with light magnets on their head.
Conditions that involve the brain can benefit from Neurofeedback and/or Neurostimulation: • ADHD • Anxiety • Autism • Brain Injury / Concussion • Chronic Pain • Depression • Learning Disorders such as dyslexia, dyscalculia, processing disorders, etc.
• Migraines • Neurodegenerative Conditions granted we catch them early enough – like Parkinson’s and Dementia • PTSD • Seizure • Stroke Recovery
We have over 35 years of experience using the most evidence-based neurotherapies and have published research. If you are interested in finding out more, call us at 901.624.0100 for a free consultation to see if this would be a good option for your situation.
800 East Parkway South Memphis, TN 38104
(901) 729-8007
krocmemphis.org
LIVING WELL By Amanda Tompkins
New Technology Providing Visual Freedom Approximately 20-30% of the world’s population has myopia, meaning nearsightedness or blurry distance vision, and that percentage will increase over the next few decades. For clear vision, light entering the eye has to be accurately focused on a tissue inside the eye known as the retina. In the near-sighted eye, the light misses this mark, or refractive error, resulting in blurry vision. The further the light is from the retina, the higher one’s prescription. Glasses or contact lenses are necessary for focusing the light accurately onto the retina, and being dependent on one of these options for clear vision can be burdensome, especially for those with high prescriptions. Doctors have been performing LASIK (refractive eye surgery) for several decades to provide patients with freedom from contact lenses and glasses. LASIK has a high success rate and is a well-established part of the surgical eye care world; however, it has limitations. LASIK involves altering the thickness of a patient’s cornea to focus light onto the retina correctly. The higher the prescription, the more tissue that needs altering. Since there is a limit to how much tissue can be altered, eligibility for LASIK is restricted to those within a specific prescription range. Additionally, LASIK is permanent. Altering the patient's corneal tissue is irreversible and almost always results in some level of dry eye postoperatively. Other side effects such as night vision halos and blur can also occur. Unsurprisingly, in recent years, many doctors have become very excited about the latest refractive surgery technology — an implantable contact lens. Evolution Implantable Collamer Lens, STAAR Surgical (EVO ICL) was approved by the FDA in the United States in 2022. Unlike LASIK, it is not dependent on the 26
patient's corneal anatomy. Therefore, it can correct refractive errors beyond traditional LASIK, including moderate astigmatism. The contact lens is implanted inside the patient's eye without altering the natural anatomy, reducing the postoperative challenges common with LASIK. EVO ICL also minimally impacts possible future procedures such as cataract surgery. The EVO ICL is also reversible, adding to its superiority over LASIK. Ramon Gomez, Premium Services Manager at Eye Specialty Group, works closely with patients who have undergone EVO ICL and attests that they are “some of the happiest patients.” He emphasizes that it is particularly beneficial for those in “contact” environments, such as the military, first responders, and athletes, since it avoids compromising the strength of the cornea, which can prove detrimental in events involving head or face trauma.
Dr. Andrew Crothers is an ophthalmologist at Eye Specialty Group who performs the procedure locally. He says, “My patients who have had the EVO ICL have been having even better results than I expected. So much so that I'm recommending it not just for patients who are not good candidates for LASIK but even for some patients who could have LASIK. EVO ICL may have advantages, like better contrast sensitivity, improved night vision, and reversibility that can make it the preferred choice over LASIK in some individuals.” For more information, visit: STAAR Surgical Staar.com/products/evo-visian-icl Eye Speciality Group (Ramon Gomez) RamonGomez@esg.org 901.820.2329 | Eyespecialtygroup.com
HOLIDAY GIF T G UIDE
For the skin health enthusiast… McDonald Murrmann Center for Wellness and Health is highlighting their EMFACE treatment as the perfect holiday treatment! EMFACE combines radio frequency with electromagnetic stimulation to lift and tighten the face and brow without injections. This quick, noninvasive treatment only takes 20 minutes, with no downtime and an instant lift, leaving you looking your best for the new year! For special pricing, contact McDonald Murrmann Center for Wellness and Health at 901.752.4000 or Mmcwh360.com.
The Plastic Surgery Group of Memphis is offering Morpheus8, a minimally invasive procedure that combines microneedling and radiofrequency energy to give you the benefits of both. It stimulates collagen production and can even tighten the deeper tissue layers to reduce fine lines, tighten skin, and remodel scars. It is safe for all skin types and tones and can be used on all parts of the face and body. Buy a series of three treatments for one area and get the second area at 20% off! Call 901.295.7184 or visit Memphisplasticsurgery.com.
A Beautiful You Medical Spa offers the CBD+Anti-Aging Kit, an at-home skincare regimen used daily. It can also be used following an in-office treatment to visibly calm the appearance of stressed skin and enhance anti-aging benefits for a smoother, more youthful appearance ($226.00). Purchase at A Beautiful You Medical Spa at 901.683.8220 or visit Abeautifulyoumedicalspa.com — mention Memphis H+F for 10% off!
GIFT CARDS
The Perfect Gift
Let your loved one choose their own treatment or product! SkinBody Gift Cards are the perfect and easy gift for friends and family. Call SkinBody today to purchase at 901.474.7636 or visit Skinbodymemphis.com!
De La Belle Wellness & Spa offers HYDRINITY Skincare products that provide the gift of skin hydration and restoration! The HYACYN MIST ($60) balances the skin's PH to promote healing and improve appearance. The RESTORATIVE HA SERUM ($120) combines hyaluronic acid with proprietary powerful peptides and antioxidants to reduce inflammation and stimulate recovery. Call De La Belle Wellness & Spa to order at 901.433.9024 or visit Delabelle.net!
Glo Medical Aesthetics wants to help you keep your lips fuller for longer with the Pavise Lip Defense SPF($58), a lip oil that moisturizers, regenerates damaged lips, prevents lip thinning, filler migration, defends against UV rays, and is tinted with no synthetic dyes in tints to compliment all skin shades! Purchase at Glo Medical Aesthetics at 901.552.3461 or visit Glomedmemphis.com! 28
HOLIDAY GIF T G UIDE
For the runners, walkers, and cycling fanatics… For the cyclist who deserves a BIG treat, surprise them with a TIME ADHX Bicycle from Latting Speed Shop. For a less extravagant gift, surprise your cyclist with Shokz headphones ($130-180) to listen to tunes while they ride or with fun stocking stuffers like water bottles, kits, and other accessories! Visit Latting Speed Shop at 8100 Macon Station Drive Suite 101 in Cordova, for bike pricing and details. Lattingspeedshop.com / 901.347.3176
Deck out a loved one with outdoor clothes and accessories like Altra trail running shoes ($150), the Patagonia Snap-T Pullover ($139), prAna Joggers and Half-Zips ($100-$120) from Outdoors Inc. Check out seasonal sales at Outdoors, Inc. at 5245 Poplar Ave., Memphis. Outdoorsinc.com / 901.324.2506
For the runner in your life, give the gift of trendy new sneakers. The ON Cloudmonster Running shoes ($170) are the running shoes of the season! For distance runners, accessories like the Black Diamond Hydration vest ($75) or the Garmin Forerunner watch ($200) would make perfect holiday gifts. Visit Grivet Outdoors locations in Cooper/Young, Olive Branch, Germantown, and East Memphis to find other fun gifts in stock! Grivetoutdoors.com / 855.983.8993
For the yoga and barre aficionados… Drop by Hot Yoga Plus to check out their yoga gear. Help your loved ones stay centered during the holidays by gifting a new Liforme Mat ($150). HYP also has men’s and women’s yoga and exercise clothing from brands like Lululemon, Alo Yoga, and Vuori, to name a few. For smaller stocking stuffers, check out their Goodr sunglasses, MALIN+GOETZ candles, Supergoop! sunscreen, and LMNT electrolyte packets. Visit Hot Yoga Plus at 416 S Grove Park Rd. to shop in person, or browse their Instagram @hotyogaplusmemphis. Hotyogaplus.com / 901.207.2394
For your Pure Barre friends, gift them new Pilates socks, Elemental coolers, or cute accessories like beanies and hats! Stop by Pure Barre locations in East Memphis, Germantown, Collierville, or Olive Branch to shop for these and other products!
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Commit to be fit
TWO LOCATIONS MIDTOWN 200 N. Evergreen St. Memphis, TN 38112 (901) 800-7688
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EAST MEMPHIS 510 Perkins Extd. Memphis, TN 38117 (901) 800-7688
trainapex.com
Give blood. Get paid. Make a difference. By donating blood at HemaCare Donor Center, you could help drive medical discoveries that give hope to patients with cancer and other diseases. You could also earn up to $600 per visit for your time. Get started today at HemacareDonorCenter.com, or scan the code below! 1256 Union Ave. Suite 100 Memphis, TN 38104
Scan Here to Get Started!
MEMPHIS FIT
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By Shlomit Ovadia Photo by Tindall Stephens
MEMPHIS FIT
New Tennis Center Expands Opportunity in Memphis Get those tennis rackets out and ready to serve this winter. Tennis Memphis, a non-profit organization dedicated to building community and enhancing the physical, mental, and emotional lives of Memphians through tennis, no matter their ability or socioeconomic status, re-opened its Leftwich Tennis Center in East Memphis last month. It's the latest addition to their total of seven strategically placed public tennis centers located around Memphis, all of which Tennis Memphis has been operating for the city of Memphis since 2001. Leftwich Tennis Center recently underwent 30 million dollars in renovations, funded collectively by the City of Memphis, University of Memphis, Tennis Memphis, and private donors. The facility boasts 12 indoor and 24 outdoor courts across 200,000 square feet and models the United States Tennis Association (USTA) national site in Orlando. “It put Memphis on the map in the southeastern region and nationally, as it’s the only facility of its kind to open this year,” says Ann Sneed, Tennis Memphis’ Marketing Manager. Ann learned about the organization after registering for a promotional lesson at Eldon Roark a few years ago. Soon enough, her children George, 6, and Virginia, 8, joined Tennis Memphis’ Junior Development track, where Ann found fulfillment in volunteering. “We got to play with people from all different walks of life, and it’s where we often spent our afternoons and weekends.” Tennis Memphis’ mission of creating tennis accessibility for everyone brings people of all backgrounds together for healthy fun. It also ensures no child is turned away due to an inability to pay. The non-profit offers skill-based clinics, outreach programs, youth and junior development, and educational enrichment to a broad spectrum of ages, abilities, demographics, and socioeconomic levels, led by world-class instructors to bring quality tennis to everyone. Their Leftwich location is conveniently within walking distance from the University of Memphis and several public and private schools. Youth fees are on a sliding scale scholarship, and an average of 70% of junior participants receive assistance or attend free of charge. Just last year, the organization awarded nearly $100,000 in scholarships, the majority to those living in under-resourced areas, with over 1,000 youth participants participating in their programs last year.
“I just realized the coaching and quality was awesome and different than the stigma I had assumed about playing tennis.” Their facilities offer adult and homeschooling programming and lessons during the day and serve as a home facility for USTA teams. Afternoons at the court see the Junior Development programming, which supports those aspiring to advance in the sport professionally, bringing healthy competition to games. Ann notices a true sense of family, community, and belonging from her observations working with the junior program. She’s seen children in this program become more well-spoken and comfortable with who they are because tennis is a medium that connects so many different people. A core part of the Junior Development program is its emphasis on effort and attitude, which empowers students to always bring their “A” game to the court, no matter what may be going on in their lives. “It has been beautiful to see all these kids come together. Everything else goes away, and we’re playing, competing, and loving each other.” Ann is always blown away by the camaraderie, teamwork, and encouragement at Tennis Memphis. “Everyone roots for each other hard, and I’ve found that to be rare.” “I’ve witnessed the same thing among the adults. The commonality is a passion and love for tennis. What Tennis Memphis is doing for the city is such a positive.” Ann plays tennis about five times per week at Tennis Memphis and has competed on different USTA teams locally, in addition to her own weekly Peloton strength training. She credits Tennis Memphis’ quality coaching for helping bump up her tennis rating from a 3.0 to 4.5. She officially joined the staff this past July and encourages those wanting to get involved to join their volunteer efforts with the Junior Development and Tennis and Tutoring, the latter of which divides its time between physical activity and supplemental education. Tennis Memphis also provides introductory tennis classes at community parks, with quality coaching for as low as $25 for 8-week sessions and those on government assistance participating for free. IG: @tennismemphis | Tennismemphis.org 33
MEMPHIS FIT
By Zoe Harrison Photo by Tindall Stephens
Take Change Into Your Own Hands With Emotional Freedom Techniques
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When most people think of therapy, they think of standard talk therapy — either sitting face-to-face or virtually with their therapist and discussing trials and tribulations. Victoria Traylor’s clients, however, know that there are cutting-edge therapeutic techniques that can help unlock trauma and explain behavior and emotions much more effectively than talk therapy alone. Victoria has been practicing as a therapist for over 15 years and opened her practice, Choose Create Live Counseling, in 2018. She describes counseling as her calling, both as a client and as a therapist. After turning to therapy to work through adverse experiences throughout her life, Victoria found that finding her own healing led her to pursue a career in counseling and holistic practices. “By doing my own work and seeing my progress in processing and acknowledging my trauma and anxiety, I recognized that I had a calling to share this knowledge and help others heal,” she says. Victoria specializes in helping clients manage trauma and anxiety, which she initially facilitated through talk therapy and later through Eye Movement Desensitization and Reprocessing (EMDR), a therapeutic tactic that involves moving the eyes in a specific way to process traumatic memories. During COVID-19, she recognized that she still wanted to be able to help her clients more intensively than she could achieve through talk therapy alone, though she couldn’t see them physically for EMDR treatment. It was then that Victoria was introduced to Emotional Freedom Techniques, or EFT. During EFT, the patient taps on acupressure points in the body to send signals to the brain and release cortisol to help calm down and regulate, initially guided by their practitioner but eventually learning to practice alone. After incorporating EFT into her therapy practice as a client, Victoria went to training and learned how to bring EFT to her patients. She immediately saw the benefits, “As long as I can keep them tapping on these pressure points while talking about trauma, they are able to gently move through it so much easier,” she says.
DOES YOUR CHILD SUFFER FROM ADD/ADHD, LEARNING DISABILITIES, OR MOOD DYSREGULATION?
WE CAN HELP! Neurofeedback is a non-invasive, drug-free therapy that uses continuous, real-time data from a QEEG brainmap to help children reduce symptoms and improve function by re-training their brainwave habits. QEEG Neurofeedback is one of the most powerful and safe tools and is proven to last years after treatment. NeuroSource is your Brain Training Team with over 30 years experience!
– Autism – PTSD – Concussion/Brain Injuries – Anxiety – Seizure Disorders – Sleep Issues and more
CALL 901-624-0100 FOR A FREE CONSULT
For those looking to take their EFT practice to the next level, Victoria also offers Matrix Reimprinting, known shorthand as Matrix. Matrix is an energy healing technique created by an EFT master and built on the foundations of EFT. However, Matrix goes deeper into trauma healing by allowing patients to identify a traumatic memory, perform EFT tapping to regulate themselves, and transform the past traumatic memory. Victoria has some clients who choose regular talk therapy, others who practice EFT and/or Matrix, and some who practice all three. But rest assured, Victoria’s repertoire of techniques will continue to grow. “I am a lifelong learner and always want to be researching and becoming knowledgeable of new techniques.”
NEUROSOURCE.NET
“Most of all, I don’t want my clients just to come in and vent. I want them to leave with a skill or tool that helps them move forward and take changes into their own hands.” Are you interested in learning more about Victoria’s practice? Visit her website at choosecreatelive.com. 35
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By Shlomit Ovadia Photo by Tindall Stephens
MEMPHIS FIT
Your Future Self Will Thank You Alison Phillips, 37, has turned her life around and found solace in friendship, community, and running. The lifelong athlete is training for her first half-marathon for St. Jude and celebrating life every step of the way. When Alison relocated to Memphis a few months ago, she was just beginning to rev the engine on her path to healing. The traveling nurse had recently lost her father to COVID-19 in three short weeks and was experiencing profound grief. “It rocked my world because I was super close with my dad, so it really sent me for a whirlwind.” Receiving a call from her recruiter to work at Saint Francis Hospital was the sign Alison needed to get back on track, to live in a way that honored her dad and that would make him feel proud. Since arriving in Memphis, Alison has made friends while attending local community events like Tom Lee Park’s 901 Day and by joining a co-ed pickup soccer league. There, she met a young three-year-old brain cancer survivor whose parents are fellow soccer players and to whom she has dedicated her St. Jude run.
“I like to get lost in my thoughts when running solo. It’s a time for me to challenge myself,” she says of the time and space it gives her to process events and think about life. The operating room nurse wakes up at 4 a.m. to squeeze in her daily movement. Between twice-a-week runs of medium and long distances and HIIT-style superset workouts at Harbor Town Fitness, Alison feels more than ready for her first half. As someone who played soccer in high school and college, Alison has changed her approach to fitness over the years, trying different activities like yoga and CrossFit to find her threshold and then pass it. Despite an active routine, Alison says, “I didn’t understand the value of food, and I didn’t know how to eat healthfully.” Learning the value of tracking macros to make good food choices that are also enjoyable has been a liberating game changer— something she was initially introduced to during her brief stint in Bodybuilder competitions. “For me, where I find most refuge in fitness is that it helps me mentally.”
“I always wanted to try running a marathon,” the fitness challenger shares. “One day, I ran 10 miles randomly. It was so liberating, and I found a lot of mental clarity in that.”
Despite some setbacks, Alison gathers strength from her faith and trust in the process. Plus, as a nurse, she understands the long-term payoff of staying in shape.
To prepare for her first half-marathon this winter, Alison takes advantage of Shelby Farms' 100+ acres of trails and the Riverbluff Walkway, sometimes bringing her French Bulldog, Hiccup, along.
“My overall goal is to invest in my future self. What you do with your time matters.” IG: @the0nlyway0utisthr0ugh
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MEMPHIS FIT
By Shlomit Ovadia Photo by Tindall Stephens
Outrunning Anxiety
Despite having always been an active lady, native Memphian Erin Arbogast’s mental health and physical fitness journey took on new meaning when she became a mom. Erin recalls beginning anxiety medication and therapy after prematurely giving birth to her twins, Cameron and Julia, at 28 weeks. Then, several years later, during the height of the pandemic, she experienced a miscarriage and had a bout of severe depression. By then, Erin knew what to do. “I was self-aware enough at that point,” she says of returning to counseling and running to expend excess energy.
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MEMPHIS FIT
Through the past several years in therapy, Erin has learned to speak up for herself, both with personal connections as well as workplace ones, thanks to therapist Savannah of MyMemphisTherapist Counseling and Consulting, LLC. As a fellow working mom, Savannah understands Erin’s position and makes sure she feels heard and understood. “Running for me has become more a part of my mental health journey as I’ve become a busy, working parent. You just don’t have as much time for yourself, and it allows me to clear my head when I’m really anxious, worried, or depressed.” Erin’s runs range from city streets to neighborhoods, to park trails like the Green Line linking to East Memphis—anything that gets her outdoors. “I don’t always have a set path. I just say to myself, I’d like to go this far at least and see where it takes me.” Last September, Erin and several other moms from her children’s school began meeting up in the early mornings to run long distances, and all signed up to run the full marathon for St. Jude Memphis Marathon Weekend. The race qualified Erin for the Boston Marathon this coming April, which she is currently training for.
“Even if we’re not talking the whole time, it’s a form of therapy itself. We’re all getting this run in together before the day starts. There is just something very empowering and unifying to do that with a group.” To complement her average weekly mileage of 35-45 and 65-75 during marathon season, Erin enjoys twice-weekly HIIT strength training at Memphis-based studio GetFitwithBeth, which offers a variety of classes with runner-friendly modifications. “Weight training is about making sure my bones and body are strong for another 40 years,” she says about recently turning 40. “Taking care of both body and mind are equally important in helping you manage all of life’s ups and downs.” She stays fueled by snacking on several small portions throughout the day. Erin consumes plenty of fruits, veggies, protein, and the occasional chicken tenders. She shares how limiting her alcohol intake to a few weekly glasses of wine has helped with reducing anxiety. “You need time to process things with your mind and move your body to be the healthiest you.” IG: @erinlarbogast
Running High C B G+C B D
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By Amanda Tompkins Photo by Tindall Stephens
MEMPHIS FIT
From the Brink of Death to Abundant Life For most of us, fitness is part of our lives. For some, it is a lifestyle. For others, it may be an occasional endeavor. For Aaron Banks, fitness was more than a hobby or an option. It was the difference between life and death. Aaron had always been active. In elementary through high school and into his adult life, he had been involved in city sports leagues and routinely visited the gym. Along the way, Aaron lost touch with a healthy diet, and eventually, depression slowed him down. "I worked out two to three times a week, but I had gained over 100 pounds through a ten-year span,” says Banks. Aaron entered a dark phase as depression crept in with a brutal grip. Suicidal thoughts plagued him, and he attempted to finish the deed. Mercifully, his attempt failed.
Aaron values progress in all areas of his life and lives by the motto, “Keep the faith and stay consistent.” Seeing the results of the changes is the biggest reason he works to maintain them. “The way you feel physically, mentally, and spiritually while on your fitness journey is the motivation needed to maintain consistency.” “I would say to people who are fighting to just BE — whether it's to just be themselves, or to be a better person, friend, family member, or parent — find a workout or sport that they enjoy and DO IT. Do it despite not feeling 100%, do it anyway, and do it for 10 minutes, then 15, 30, and 45. Release those endorphins and allow your mind and body to be able to fight for a better YOU!”
“On those truly hard days, you fight minute to minute. You fight to do simple things, such as getting out of bed, showering, and eating food —not just eating right, actually eating, period. You can get to a point where nothing makes you happy and you can't see the good in most things. You don't want to be around anyone because you don't feel like you bring any value to people's lives. A number of things throughout my life contributed to the daily fight with my mind.” Aaron's turning point came one evening while watching TV with his daughter. “She was sitting on my lap, and she rubbed my stomach and said, ‘You're fat, Daddy.’” Those words fell on Aaron like a ton of bricks. He said he had been struggling before that point, feeling bad about himself but not bad enough to take positive action. It would be his daughter's words that delivered the final blow to change. “The very next day, I worked out and took it seriously. I worked out twice a day for 397 days in a row. I lost 107 pounds. She and the gym were the main reasons I was still breathing.” “Fitness has been one of the constant things that has helped in the dark times. The gym can become a home when you don't feel like you belong anywhere. For years, the gym was my way of fighting through my thoughts. I've always felt like I could think better during the time I spent in the gym. I workout before making "big" decisions because I believe I can make the best choice with my mind and body feeling better.” 41
MEMPHIS FIT
By Zoe Harrison Photo by Tindall Stephens
Exercise Is A Gift, Not An Obligation
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MEMPHIS FIT
For many, exercise is synonymous with health and wellness for the body and mind. More exercise and greater fitness often leads to higher praise and recognition for being healthy. But what happens when a fixation with exercise becomes mentally and physically detrimental? This was the case for Olivia Summitt, who is now a therapist at Ellie Mental Health Counseling. Olivia grew up in Memphis as an athletic child who loved team sports like soccer and lacrosse. However, in high school, she began a scrutinous focus on exercise to cope with stress and pressure. “I was exercising at least twice a day and getting praised for it, and while this felt so in control, I was actually not in control at all. I was using exercise to avoid feeling anything at all,” Olivia recalls. “It was really hard to accept that what I was doing wasn’t healthy when so many people viewed exercise as something you could never do too much of.” During college and graduate school, Olivia dedicated time to rebuilding her relationship with herself and exercise, but she still recognizes that these struggles are a part of her that will always require work. She remembers that gradually, after years of ignoring the signs from her body and mind telling her to slow down and rest, she began to feel gratitude for all that her body carried and supported her through.
After years of developing her healthier mindset, Olivia hopes to bring this sense of transformation and healing to others through her work as a therapist. “It helps in my work that I have had my own ups and downs. I have been on both sides and can relate to my patients' journeys.” Olivia assists clients in developing a balance in how they experience and express emotions, as she has learned first-hand. Olivia credits her yoga practice as a significant pillar in her recovery journey. “Yoga requires a connection between mind and body. My home studio, Hot Yoga Plus, encourages students to notice and be aware of their body, listen to it, and give it what it needs.” Olivia emphasizes the importance of rest, recovery, and giving your body the energy it needs to support you. In addition to her yoga practice, Olivia enjoys walking in her neighborhood and also running and walking the St. Jude half marathon each year. “I can now enjoy mindfully running once a year for a cause I care about, without focusing on training or finishing in a certain time, and without using it as a punishment or coping mechanism.” In summary, Olivia reflects, “Exercise is a gift that for so long I exploited. I have now made a vow to cherish and honor that exercise is something that we are able to do, not something we have to do or are supposed to do.”
Do you suffer from Depression, Anxiety or Brain Fog? Anti-depressants not working? TMS can help! Transcranial magnetic stimulation (TMS) is a safe, cutting-edge brain therapy that effectively treats depression and anxiety. TMS uses magnetic pulses to non-invasively stimulate brain cells in specific areas of the brain to improve mood, memory, sleep, and cognitive function. At Brain Body Balance TMS we use the latest TMS technology, theta burst stimulation, which mimics natural brain wave patterns to help brain cells communicate better and restore function—in as little as 10 days! Our customized treatment plan ensures the best chance for a drug-free recovery with lasting results. Over 90% of our clients experience significant improvement in their mood after a course of treatment.
TMS Can Help With: • Depression • Anxiety
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Visit us at IHAclinic.com or call us at (901) 249-2154.
529 North Highland, Memphis TN 43
MEMPHIS FIT
By Zoe Harrison Photo by Tindall Stephens
Finding Mind and Body Healing at Integrative Wellness 901
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MEMPHIS FIT
For Caroline Schratz Lovett, emotional healing is a marriage between the cognitive mind and the physical body — a concept she brings to her clients through various holistic wellness approaches at her practice, Integrative Wellness 901. Caroline grew up in Memphis, a runner and soccer player with a love of being active and spending time outdoors. This love grew during her time at Maryville College, where she studied psychology but spent most of her free time hiking the nearby Great Smoky Mountains. After obtaining her bachelor’s degree, Caroline returned to Memphis to complete her master’s in Clinical Mental Health Counseling. During this time, Caroline started practicing yoga regularly, eventually completing her 200-hour yoga teacher training and taking additional training to obtain a special certification in trauma-informed yoga. “I always knew from personal experience how healing yoga can be, and I really wanted to share this with my clients,” Caroline remembers. “Incorporating trauma-informed practices like breathwork and guided imagery into yoga classes and counseling can be such a beneficial combination.” During her initial years working as a therapist and yoga teacher, Caroline continued to recognize her goal of opening her practice. “I wanted to create a unique therapy practice in the Memphis area that heavily emphasizes the physical body as well as the mental and emotional body,” she says. Caroline’s practice as a therapist evolved further during COVID-19 when it was no longer encouraged to sit in an enclosed room with her patients. During this time, Caroline started offering sessions with her patients outdoors in nature, also called Ecotherapy. In Ecotherapy, Caroline and her patients talk during walks at the park, around the lake at Shelby Farms, or sitting outdoors in the grass. “We all know how healing nature is — there is so much value in getting fresh air, moving your body, and experiencing therapy in a different format.” Caroline has even become certified as a paddleboard yoga instructor and has taken her counseling clients out for sessions on paddleboards with SUP901. Additionally, Caroline offers access to her garden plot at Shelby Farms for a horticulture-focused Ecotherapy experience. “Sometimes, I will take clients out to the garden for counseling. Doing something repetitive like weeding or digging has helped clients open up by having an activity to do rather than just sitting on a couch.”
Join our community $10 for first class Classes offered: • Inferno Hot Pilates
with and without weights
• Hot Power Vinyasa • Classic Hot 26/2 Yoga • Hot Yin • Restorative Yoga & Sound Healing • Deep Stretch & Mobility
At Integrative Wellness 901, Caroline’s specialized practices of Ecotherapy, yoga, mindfulness, meditation, and other therapeutic techniques can be chosen to tailor to each specific patient’s needs. “I hope to teach my clients that there are many ways to heal your body by moving and getting outside.” Are you interested in learning more about Ecotherapy and Integrative Wellness 901? Visit integrativewellness901.com and book a free consultation!
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MEMPHIS FIT
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By Shlomit Ovadia Photo by Tindall Stephens
MEMPHIS FIT
The Power of Perseverance Dory Sellers Gaston, D.D.S., is not letting cancer slow her down. For the 39-year-old mother of two and full-time dentist at Grove Park Dental Group, working out is her happy place; athleticism is her identity. Since losing her mother to breast cancer at just 17 years old, Dory has been dedicated to living a healthy lifestyle by prioritizing wellness, consistent exercise, and a positive attitude. Between sessions at OrangeTheory, HotYogPlus, GetFitWithBeth HIIT classes, running marathons, and other pastimes like cycling, tennis, and Peloton, it’s rare to find Dory not moving.
And that’s just what she did. Dory, together with running friends Erin Arbogast and Blaire Bobo, ran the Chicago Marathon just one month ago. “I usually do my chemotherapy on Tuesday afternoons after my lunch break. I make sure to get my long runs in the morning of chemo and the day after." She's never missed a day of work or altered her workout schedule since her diagnosis. “I’ve tried as much as possible to keep my life the same. If I let the cancer take over, it would consume me.”
“I can manage all stress with exercise. It's my self-therapy.”
“No matter how bad I feel, I make a point to get up and exercise. I don’t really let it impact my mental health.”
Being part of a women’s running group, Dory committed to running at least one mile outside every day last year and more recently tacked on a monthly 13-miler as well.
Dory focuses on hydrating and eating balanced meals with adequate protein to offset any muscle mass reduction from chemotherapy.
It was during this time that Dory got in the best shape of her life, completing her first triathlon, an IronMan 70.3, and also getting a half-marathon PR with St. Jude’s in the same year.
“Most people don’t even know I have cancer because I’m so active,” she shares of her intense strength training, running, and exercise regimen.
The following spring, and one month after signing up to run the Chicago Marathon with the American Cancer Society, Dory noticed an odd lump in her right breast and decided to get it checked out. She was diagnosed with Invasive Ductal Carcinoma and prescribed 16 rounds of chemotherapy.
Dory is grateful for her huge support system of fellow runners and is thankful to have retained her hair through cold capping. With just one round of chemotherapy left, Dory plans to run the St. Jude’s Marathon again this December and is scheduled for surgery on December 8.
“In the back of my mind, I said, ‘Well, I’ll still train just in case I feel like doing it,’” and got cleared to participate. During one of her appointments at Baptist Hospital, Oncologist Phil Lammers asked if she was training for something.
“You need to be as positive as possible. That's how you get through.” Follow her journey on Instagram: @dorysellersgaston.
“I told him I was hoping to be able to run the Chicago marathon. He told me that if I feel up for it, go for it.”
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For three generations, the Rices have handled divorce and family law matters in Memphis and across Tennessee. Their co-authored book, “The Complete Guide to Divorce Practice,” published by the American Bar Association, is recognized across the country as the national standard. After rigorous examination, contested case reviews, and recommendations from judges and fellow attorneys, both of the Rices are Board Certified in Family Law by the National Board of Trial Advocacy.
Rice Law
The Rices bring over 75 years of experience combined with up-to-date technology, including 128 bit encryption of client information and communication. Rice Law handles your family law matter with depth of experience including a team of nationally recognized attorneys and Advanced Certified Paralegals. Rice Law’s Tennessee Supreme Court Rule 31 listed mediators provide valuable insight into resolving your matter quickly. Whether you find yourself dealing with divorce, mediation, custody, child support, domestic violence or any other matter involving family law,
Your family needs are our family’s business. For more information on divorce, visit aboutdivorce.com or scan below.
To talk to a lawyer about divorce, call 901-526-6701.
CELEBRATE IN STYLE AT BOUNTY ON BROAD Emmie Gold
Whether it’s a milestone birthday, a corporate soirée, or an intimate gathering with friends, our private party spaces are the canvas for your unforgettable memories.
On-site event coordinator Emmie@partymemphis.com Text: 901-444-3010
WHY CHOOSE BOUNTY ON BROAD? 100% Gluten-Free: Savor the flavors of our chef-crafted, gluten-free menu that caters to every palate, so everyone can indulge safely. Award-Winning Wine List: Complement your feast with a carefully curated selection of wines from around the world. Crafted Cocktails: Sip on handcrafted cocktails expertly mixed by our mixologists, elevating your party to the next level. Attentive Service: Our dedicated team ensures every detail is perfected, so you can relax and enjoy your special occasion.
2519 Broad Avenue Memphis, TN 901.410.8131 bountyonbroad.com
FOOD+NUTRITION By Mary Alexander Satterfield
CREAMY
Dill Salad Ingredients: q 4 -5 cups romaine lettuce q T rader Joe’s Vegan Creamy Dill Dressing q 1 /3 cup diced salami q 1 /2 red onion, thinly sliced q 1 tablespoon olive oil q 1 avocado, diced q 1 /4 cup sunflower seeds q 1 /4 cup grated parmesan cheese q S alt, to taste q F resh cracked pepper, to taste q 1 -2 tablespoon(s) fresh dill, optional for serving
Directions: Caramelize the onions by bringing a pan to medium-high heat. Drizzle olive oil and add the thinly sliced onions to the pan. Sauté on mediumhigh for 1-2 minutes, then bring the heat to low and sauté occasionally until soft and fragrant. *Add more olive oil as they cook if needed. Once the onions are cooked, assemble the salad. Add romaine to a large bowl. Top with diced salami, diced avocado, caramelized onion, and fresh dill (optional). Drizzle the creamy dill dressing over the salad and toss well to combine. Garnish with sunflower seeds and parmesan cheese. Season with a little salt and fresh cracked pepper. Enjoy! Prep Time: 30 minutes • Makes 6 Servings
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Mary Alexander Satterfield is a Memphis-based recipe developer and content creator. She runs a food blog called @the_hungry_hooker inspired by her maiden name Hooker. MA takes recipes you love and lightens them up with clean ingredients giving them a healthy twist. Learn more at Hungryhooker.com and follow on Instagram @the_hungry_hooker.
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6560 Poplar Avenue, Memphis, TN 38138 jccmemphis.org • (901) 761-0810
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FOOD+NUTRITION By Cara Greenstein
Apple Crumble Apple desserts epitomize family for me. My dad and I prefer fruit over chocolate desserts, so cobblers, pies, and crumbles became our shared favorite ending to a good meal. Now that my grandparents live in Memphis, too, my grandpa is always asking for his apple dessert! I make a version with monk fruit for my grandpa, and you almost wouldn’t know the difference. This recipe requires no baking experience, and you better believe it’ll blow your baker friends away. Serve yours warm a la mode with vanilla bean ice cream, and before you know it, you’ll be on thirds. This recipe was baked in the Etta B brunch tray from Bella Vita!
Apple Layer: q 6 large apples, peeled and thinly sliced q J uice of 1 lemon q 1 tablespoon cinnamon q 1 /4 cup brown sugar
Crumble Layer: q 1 2 tablespoons unsalted butter, melted q 1 cup flour q 1 cup brown sugar q 1 heaping cup old fashioned oats q 1 teaspoon cinnamon q P inch flaky sea salt Preheat oven to 350F. In a large mixing bowl, combine all apple layer ingredients. Transfer to a greased baking dish. In a medium mixing bowl, combine all crumble layer ingredients. Sprinkle in an even layer over the apples. Bake until topping is golden and apples are bubbly, about 45 minutes. Serve warm with vanilla ice cream.
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Cara Greenstein celebrates intentional and exceptional cuisine in her award-winning food and lifestyle blog, Caramelized, which offers recipes and restaurant reviews, food-focused travel itineraries, and endless tablescape tips. Follow @cara_melized on Instagram for daily inspiration and bookmark her recipes at Caramelizedblog.com.
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FOOD+NUTRITION By Audrey Stimpson, MPS, CNFC
CANDIDA AND ITS EFFECTS ON THE BODY During the winter months and the holidays especially, we tend to deal with more depression and anxiety symptoms. The lack of sunlight definitely has something to do with our mood changes, but did you also know that our gut microbiome can affect our mood and various symptoms, including those latenight sugar cravings?
You could be dealing with candida overgrowth. Candida albicans is a fungus located in the mouth, throat, and intestines and is found in every human. However, candida can quickly become an opportunistic yeast, leading to an overgrowth and causing an imbalance in healthy bacteria. Don’t get me wrong, we need candida, and in a healthy person, candida albicans can be measured in the millions. Candida’s role is to help identify and rid the body of harmful bacteria. Without it, our intestines would have no defense system against harmful and pathogenic bacteria. Candida is kept in check by a functioning immune system and “good” bacteria in our gut. If the good bacteria are decreased with antibiotics or other scenarios that compromise the immune system, like a high sugar diet, candida albicans can change from yeast to mycelial fungal form and invade the body. As candida begins to overgrow in the gut, it bypasses and breaks past the lining of the intestine, causing a “leaky gut” where it makes its way into the bloodstream. There, it is able to move to various parts of the body and multiply, leading to candidiasis.
Common physical signs of candida are: • Thrush, white film, or coating on the tongue • Intense sugar cravings • Cracked nails and flaky skin around the cuticles • Jock itch or athlete’s foot • Frequent yeast and urinary tract infections So, if you’re experiencing any of these issues mentioned, you may be dealing with candida overgrowth. Candidiasis is thought to be the root cause. However, it’s usually a by-product of the root cause like antibiotic use, mold toxicity, stress, low stomach acid, lack of digestive enzymes, toxic heavy metals, genetic disorders, hormonal imbalances, thyroid issues, medications like birth control and acid blockers, parasites, diets high in sugar and carbohydrates, chronic constipation or diarrhea, alcohol, and so on! So, it is important to address the root in tandem with treatment and dietary changes, or candidiasis will relapse and continue to proliferate. The nutrition team at Sundara Wellness can help support you through dietary adjustments and gut health optimization. This is not medical advice*
Candidiasis produces many toxins like gliotoxin, acetaldehyde, and ethanol; they are very difficult to detox without help. These toxins are released into the bloodstream, causing various symptoms, and can cause severe issues to the liver and other organs as well as deplete glutathione, our master antioxidant. There are many signs and symptoms of candidiasis, some of which are gut issues, depression and anxiety, fatigue, inflammation, allergies, eczema and skin issues, muscle aches and stiff joints, headaches, food intolerances, issues with certain organs, and even serious illnesses like asthma, ADHD, diabetes, MS, arthritis, CFS, and fibromyalgia.
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Audrey Stimpson is a Certified Functional Nutrition Counselor at Sundara Wellness, specializing in gut-brain health, ADHD, autism, autoimmune, and hormonal imbalances. For more information, email Audrey at audrey@sundarawellness.com or on Instagram at @audreystimpson.
LEARN HOW YOUR PELVIC FLOOR HEALTH CAN IMPROVE YOUR STRENGTH, SPORT, AND LIFE
DID YOU KNOW? 52% OF FEMALE ATHLETES EXPERIENCE INCONTINENCE 49% OF CHRONIC LOW BACK PAIN PATIENTS HAVE URINARY INCONTINENCE 43% OF WOMEN AND 31% OF MEN EXPERIENCE SEXUAL DYSFUNCTION OR PAIN WITH INTERCOURSE PELVIC HEALTH PHYSICAL THERAPY HELPS YOUR CORE, SPINE, AND PELVIC FLOOR TO BE HEALTHY AND STRONG. IT ENABLES YOU TO DO THE THINGS YOU LOVE WITHOUT BOWEL OR BLADDER ISSUES, PELVIC PAIN, OR RESTRICTIONS WITH INTIMACY. WE TREAT WOMEN. MEN. CHILDREN AND TEENS. CALL TODAY FOR A CONSULTATION WITH ONE OF OUR HIGHLY TRAINED AND SPECIALIZED MOJO PELVIC HEALTH PHYSICAL THERAPISTS!
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FOOD+NUTRITION By Emily Gause, MA, RDN, LDN
Menopause:
Weight or Wellbeing? PURSUING WEIGHT LOSS COMES WITH RISKS Weight loss is often the first recommendation for improving health outcomes during menopause; however, intentional weight reduction strategies that result in sustainable weight loss are EXTREMELY rare for ANYONE, including pre- and post-menopausal women. In fact, most long-term studies show that 95% of people who diet end up re-gaining the weight they lost, and more than 30% of those individuals will gain MORE weight than they lost! Worse, weight loss recommendations typically involve creating a caloric deficit, but eating fewer calories than the body requires can WORSEN menopausal health risks. A recent study showed that menopausal women who slightly restricted their caloric intake to lose weight saw a decrease in bone density, and those who followed very low-calorie diets saw a DRASTIC decrease in bone density. Those losses continued even after the women resumed their regular diet, and sadly, bone density is nearly impossible to replete once lost.
Menopause often brings about a host of physiological and psychological concerns. Women who have never worried about their weight or health suddenly experience a gradual tightening of their clothes, resulting in a host of new body image concerns. Those who have dealt with lifelong weight concerns feel their weight loss efforts are agonizing and futile. Others may be less concerned with body size and shape changes and may be more focused on the uncomfortable physiological symptoms associated with menopause, such as hot flashes, poor sleep patterns, and increased concerns about overall health.
THE SCIENCE OF MENOPAUSE Understanding some of the physiology behind menopausal changes can help provide greater body awareness and compassion. As dietitian Val Schonberg states, “Menopause is a normal process, NOT a disease.” Menopause occurs in stages typically between 45-55 years of age. Symptoms associated with perimenopause include irregular bleeding, hot flashes, altered sleep patterns, and mood shifts. Health concerns related to menopause can include increased risk of cardiovascular disease, insulin resistance, loss of muscle mass, loss of bone density, and, of course, weight gain. 56
Intentional weight loss has also been linked to “weight cycling” — the process of losing and then re-gaining weight through engaging in consecutive diets. Weight cycling has been associated with loss of muscle mass, increased insulin resistance, and increased cardiovascular disease risk factors such as high blood pressure and elevated cholesterol. Menopausal women are already at some risk for these occurrences, and intentional weight loss can worsen those risks.
FLIPPING THE WEIGHT LOSS SCRIPT Given our society's emphasis on weight loss, it may be surprising to hear that weight gain during menopause may be protective! Research has shown that a gradual increase in weight of around 17-22 pounds throughout menopause may offer cardioprotective benefits, perhaps due to the increased estrogen in fat cells. Responding to your body with kindness, respect, and care rather than with behaviors that may increase overall risk (via dieting/caloric restriction) may help build greater body trust and autonomy and improve health! Consider the following lifestyle factors that can safely be incorporated to help mitigate some health risks associated with menopause WITHOUT worsening overall health.
FOOD+NUTRITION
SIX TIPS FOR EFFECTIVE MENOPAUSE MANAGEMENT 1. Ensure adequacy: Aim for three meals and 2-3 snacks daily, spaced about 2-4 hours apart. Include something from each food group (protein, carbohydrate, fat, and fruit/veggie) along with a source of dairy. 2. Reduce bone density losses: Emphasize foods high in calcium, Vitamin D, phosphorus, and magnesium. Food sources that can improve bone density include dairy products (or fortified alternatives), spinach, broccoli, eggs, salmon, and nuts and seeds. If you’re able, consider adding a strength-training program. 3. Reduce loss of muscle mass: Along with adequacy, aim for about 1-1.2 grams of protein per kilogram of body weight in combination with your strengthtraining program. Remember: If you are under-eating and over-exercising, you will accelerate muscle loss!
4. Work on heart health: Emphasize healthy fats and oils such as olive oil, canola oil, nuts and seeds, avocado, and fish oil. Increase fiber intake from fruits, veggies, whole grains, and complex carbs. Increasing the intake of healthy fats and fiber can help improve heart health and digestion. 5. Manage possible iron losses: If you are experiencing significant and/or irregular bleeding during early menopause, check your iron levels. You may need an iron supplement and/or to emphasize iron-containing or fortified foods such as red meat and iron-fortified cereals. 6. Build body image resilience: Our bodies are dynamic, and despite the discomfort we commonly and understandably experience as a result, body changes are natural throughout the lifespan. If you are struggling with body image distress at any point in life, working on body acceptance and neutrality can help normalize body changes and improve overall confidence. For individualized recommendations or support in navigating body image concerns, contact the Registered Dietitians at Memphis Nutrition Group.
Emily Gause, MA, RDN, LDN is a Nutrition Therapist at Memphis Nutrition Group, a nutrition and lifestyle counseling practice specializing in a non-diet, weight-neutral approach. Visit Memphisnutritiongroup.com for more information.
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FOOD+NUTRITION By Kristi Edwards, MS, RDN, LDN
Holiday Cocktails with a Dash of Well-Being Looking to sip and spread cheer while maintaining an overall balanced and healthy diet? Look no further! The cocktails included below provide refreshing flavor with a nutritious twist.
Kaleidoscope Mule q 2 ounces carrot juice q 1 1/2 ounces ginger-infused vodka q S parkling ginger kombucha q S liced cucumber for garnish Shake carrot juice and ginger-infused vodka, pour over ice, and top with sparkling ginger kombucha. Garnish with cucumber slices. This vibrant concoction provides Vitamin A, which is vital for eye health.
Minty Matcha Mojito q 1 teaspoon matcha powder q 2 ounces white rum q F resh mint leaves q C lub soda Dissolve matcha powder in a splash of hot water, let it cool, then shake with rum and mint. Pour over ice and top with club soda. Matcha and mint provide antioxidants, which help your body combat oxidative stress (a type of damage to cells).
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Kristi Edwards, co-founder and owner of 901 Nutrition LLC, is a licensed and registered dietitian in Memphis. She has several years of experience in both acute care and outpatient settings, and she is passionate about helping clients ditch dieting for good, through intuitive eating and the enjoyment of food. You can reach Kristi at 901.800.9526 or 901kristi@gmail.com. To learn more about 901 Nutrition or to subscribe to their free newsletter for monthly recipe books, visit 901nutrition.com. You can also follow 901 Nutrition on Facebook, Instagram, Twitter, and LinkedIn.
Celebrating 2 Years in Better Bodies. Better Bodies Yoga | East Memphis
See Better Without Surgery Vision is a lot more than 20/20 eyesight. We specialize in vision therapy for all ages. Vision therapy includes guided vision exercises that allow individuals to overcome vision impairments that impact their everyday life. Vision therapy trains the brain and eyes to function together properly. It enhances eye teaming, eye tracking, and eye focusing.
For more information call 901.853.8180 or visit colliervillevisiontherapy.com 59
WEEKEND WARRIOR Photo by Tindall Stephens
April Weeks, Cyclist 45; BSN, RN Travel Nurse
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f
CYCLING: I love the peace of mind it gives me when riding.
BUCKET LIST: I plan to hike in the Grand Canyon soon. FAVE FITNESS ACCOMPLISHMENT: My favorite was riding 500 miles from Memphis to Florida with She To Sea, which benefits the West Cancer Foundation.
HOMETOWN: Cordova, TN MY GROUP: I am a member of Major Taylor Memphis Cycling Club, Memphis Hightailers Bicycle Club, and She To Sea. MOST MEMORABLE FITNESS EVENT: Finishing the St. Jude Half Marathon in 2022.
BEST EATS: Fox Ridge Pizza DREAM DINNER COMPANY: I would love to have dinner with my deceased friend DSMOOTH because he just checked out of here without any notice.
GO-TO GEAR: NOBULL is my new favorite running shoes.
INSPIRATION TO BE FIT: I work in healthcare and can't imagine not wanting to live healthily.
BINGE WATCHING: "Good Times"
PET PEEVE: I don't like it when cyclists don't call out holes in the road! MY MOTTO: "It doesn't get better. You just get stronger."
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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.
6641 Poplar Ave Suite #106 Germantown
901.552.5604
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WEEKEND WARRIOR Photo by Tindall Stephens
Edd Peyton, Runner, Cyclist, and Golfer 52; Lawyer; Asst. Scoutmaster for BSA Troop 73
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MY SPORTS: They keep my weight constant, decrease stress, and keep my mind clear.
BUCKET LIST: I want to finish the remaining three Abbott World majors and a marathon in all 50 states.
UP NEXT: I have two remaining halves of the Road Race Series. I'm also looking for an out-of-state marathon to do.
FAVE FITNESS ACCOMPLISHMENT: I have completed three of six in the Abbott World Marathon Majors — NYC, Chicago, and Berlin marathons. HOMETOWN: Southaven, MS SPEED BUMPS: I unfortunately get Plantar fasciitis from time to time.
MY GROUP: DeSoto Runners Club, North Mississippi Endurance, and Black Men Run. FAVORITE JAMS: "Castle on the Hill" by Ed Sheeran. I also like random K-pop. RECENT RACES: I did the MRTC Road Race Series and Peer Power Half.
MOST MEMORABLE FITNESS EVENT: The Marine Corps Half Marathon Forward in Afghanistan. I ran 16 instead of 13 by accident.
BEST EATS: Aldo's Pizza Pies – Downtown. I'm there daily for the Bulldog Pizza and beer.
DREAM DINNER COMPANY: Prince – I'm a big fan. GO-TO GEAR: Garmin Fenix 6 with chest strap and Brooks Hyperion shoes.
INSPIRATION TO BE FIT: I started running to improve survivability in Afghanistan. Now, it's a habit. ON MY NIGHTSTAND: "The Warmth of Other Suns: The Epic Story of America's Great Migration" by Isabel Wilkerson PET PEEVE: I don't like people walking in the middle or on the left in races. MY MOTTO: "They can't take away my birthday." 62
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
1801 EXETER RD | GERMANTOWN, TN (901) 757-7370 | GACFITNESS.ORG Dr. Jeremy Jessop DC
Dry eyes causing you discomfort? Working from home or spending too much time on digital devices can worsen dry eye symptoms. Visit our dry eye doctors at FocalPoint at Crosstown Concourse!
901-252-3670 | focalpointcrosstown.com | Inside Crosstown Concourse A SOUTHERN COLLEGE OF OPTOMETRY CLINICAL FACILITY
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TRAINER SPOTLIG HT Photo by Tindall Stephens
LINDSEY PRZYLEPA 36, LP Performance and LPGymnastics
MY ADVICE: Spend time in the gym. Nothing gets you better at CrossFit than just showing up and doing it. Be coachable and enjoy the learning process.
MY FITNESS TIP: Lift heavy, and if you're unsure where to begin, hire someone who can show and teach you.
IF I COULD ONLY HAVE ONE PIECE OF EQUIPMENT: Rings
ALWAYS IN MY GYM BAG: Metcons, lifters, grips, belts, tape, wrist bands, and knee sleeves.
MY FITNESS IDOL: Simone Biles
MY DIET: Everything and anything in moderation — a 30-30-40 split. Nothing is off the table.
MY GO-TO SNACK: Fruit of any kind.
ONE FOOD I CAN’T LIVE WITHOUT: Ice cream
WHAT KEEPS YOU MOTIVATED: My athletes — cheering them on from the sidelines and watching their progress over time. I like being along for the ride.
SETBACKS: FAV WAY TO WORKOUT: CrossFit and strength training
BIGGEST FITNESS MYTH: That lifting heavy is bad for you. Strong is sexy.
BIGGEST NUTRITION MYTH: Carbs are the enemy. We eat to perform, not purely for aesthetics — that's just a bonus!
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MY TYPICAL WORKOUT DAY: Each session is a warmup, a skill and strength section, and a workout of the day, such as aerobic capacity work or metabolic conditioning. We work on Olympic lifts, absolute strength, gymnastics, and, most importantly, practicing movement in all forms.
This year was full of adversity: work burnout, Achilles injury, loss of my mother, and undergoing major surgery. Coaching and being in the gym has been my constant. It's the best distraction.
GOALS FOR THE YEAR AHEAD: I want to return to competing in the CrossFit Open 2024 and coaching athletes through the CrossFit quarter and semifinals.
Are you a fitness trainer, workout instructor, or influencer in the industry and would love to share your knowledge with our readers? Send a brief bio and picture to: Amy@memphishealthandfitness.com.
F I T N E S S T H AT F I T S
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