Memphis Health+Fitness Magazine November 2024

INSPIRING ACTIVE LIFESTYLES SINCE 1996

NOVEMBER 2024

OUTDOORS INC Celebrating 50 Years of Adventure!

MUSHROOMS Nature’s Powerhouse

WINTER CYCLING TRAINING TIPS

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.

Sports injuries knocking you off your game?

Campbell Clinic is the go-to orthopaedic provider for athletes of all ages and skill levels. When you’re hurt, we’re the team that will get you back to your best.

Our sports medicine specialists create personalized treatment plans for a wide range of conditions, including:

• ACL, LCL, and PCL injuries • Sprains and strains • Shoulder dislocation and separation • Knee spurs

• Hip arthritis, pain, and tears • Biceps tendon rupture • Runner’s knee • Tennis/golf elbow And more

Walk-ins welcome – days, nights, and on the weekend.

Injuries can happen at any time. That’s why Campbell Clinic offers walk-in and after-hours care services at nine convenient locations. No appointment needed!

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HAPPY PLACE :

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H+F NOV 2024

28 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 Zoe Harrison Lucy Modzelewski Shlomit Ovadia Maya Smith Amanda Tompkins Beth Wilson Graphic Design Brian Williams Digital Designer 901 Media Social Media Editor Zoe Harrison Photographers Tindall Stephens 648 Riverside #421 • Memphis, Tennessee 38103 Send articles and photos to amy@memphishealthandfitness.com

56 ON THE COVER: 24 OUTDOORS, INC. MARKS 50 YEARS 46 MUSHROOMS NATURE’S POWERHOUSE 50 WINTER CYCLING TRAINING TIPS

14 STARTING LINE / 16 BEAUTY / 18 LIVING WELL 24 MEMPHIS FIT / 44 FOOD + NUTRITION / 50 COACH’S CORNER 10 52 WEEKEND WARRIORS / 56 TRAINER OF THE MONTH

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 © 2024.

facebook.com/ MemphisHealthFitnessMag @memfitmag

Read us online at Memphishealthandfitness.com

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Amy Goode | Publisher

Amy is passionate about growing the health and fitness community, as she’s done for the last 28 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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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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Maya Smith | Contributing Writer

Maya is a native Memphian who is passionate about living well and helping others do the same.

She is a fitness instructor and personal trainer at a local gym. In her free time, Maya enjoys kayaking, photography, swimming, and enjoying the outdoors.

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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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Beth Wilson | Contributing Writer

Beth Wilson is a native Memphian and the Founder and CEO of Wilson Public Relations.

She is an avid runner and hot Pilates enthusiast, and is extremely passionate about her work and the Memphis Tigers. She also enjoys traveling, speaking about and mentoring others on their entrepreneurial journey, and advocating for women and mental health.

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STAR TING LINE

MEMPHIS MOJO TEAM CONQUERS 200-MILE RELAY IN KENTUCKY 12 runners. Two vans. One team. The Memphis Mojo team, sponsored by Memphis Travel and I Love Memphis Blog, recently spent 36 hours running 200(ish) miles from Louisville to Lexington, spreading the heart and soul of the 901 across the Kentucky Bourbon Trail. Way to go, runners, and way to represent Memphis!

TOP ROW, L TO R: Penelope Huston, Katie Kirton, Beth Wilson, Meagan Nichols, Tucker Glenn, Matt Shorter, Adam Boucher, Mike Humes BOTTOM ROW, L TO R: Doug McGowen, Marcie Mulhern, Andrea Wiley, Michael Shelton

CHRIS COLES TAKES 3RD IN 36-HOUR CLIMBING MARATHON Chris Coles (pictured right) completed a grueling 36 hours of climbing during the international climbing competition ‘The 24 Hours of Horseshoe Hell’ on the last weekend of September.

Coles placed third in the Individual Elite Division for most routes in the 36-hour competition. Surrounded and supported by the Memphis-based climbing organization ‘Broham Jam,’ they made unforgettable memories and pushed themselves through personal limits.

In preparation, Coles and his two climbing partners, Roman Kiselev and Niklas Ertel, visited Horseshoe Canyon Ranch nearly every weekend for a month to scout routes, plan logistics, and develop winning strategies on top of their regimented weekly endurance training sessions.

“I would absolutely climb for 36 hours again and have goals to secure the illustrious ‘Golden Horseshoe’ next year,” says Coles.

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STAR TING LINE

Get Back to the

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FITNESS & DIABETES: A DYNAMIC DUO November is National Diabetes Month. Physical fitness is one of the best ways to manage and prevent diabetes. For those with — affecting more than 96 million Americans — losing just 5-7% of body weight can lower the risk of developing type 2 diabetes by 58%. This National Diabetes Month, embrace fitness as a key part of your health journey. Whether it’s weight training or a daily walk, exercise helps stabilize blood sugar and reduces complications.

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BEAUT Y

By Shlomit Ovadia

Debunking Filler Myths Contrary to popular belief, your skin begins reducing its collagen production as early as your 20s! The perfect solution, Derma PRP, is a new injectable offered at SkinBody Memphis that is safe, effective, and offers lasting effects for healthy, glowing skin.

SkinBody Memphis is a highly trusted medical spa in the heart of East Memphis that offers an array of tailored aesthetic and wellness treatments administered by only the best in the field. SkinBody Memphis owner Tomi Beckemeyer and Clinic Director Shannon Anzivino, FNP-C, recently met with us to address injectable misconceptions.

FILLER FEAR: If you get filler, you will look overdone.

FILLER FACT: When filler is done correctly, it is undetectable and natural looking. Overdone or poorly placed filler is the filler that people notice.

FILLER FEAR: The filler will stay in you forever after it’s injected.

FILLER FEAR: Fillers are essentially

such as under the eyes or around the mouth. Instead, SkinBody injectors may recommend Derma PRP, which is more naturally absorbed and can be utilized in any area of the body.

putting toxins in your body.

FILLER FACT: All fillers on the

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FILLER FACT: Certain fillers may wander around when placed in dynamic areas

market must be FDA-approved. Classic fillers are made of hyaluronic acid, which the body produces naturally and can be found in many moisturizers. However, Derma PRP is slightly different because it is autologous, meaning it’s made from the cells in your own body. The team pulls a sample of your blood and spins it down to separate the platelet-rich plasma from the red blood cells. Then, they heat up the plasma, which turns it into a gel.

FILLER FEAR: The filler will move around after it’s injected.

FILLER FEAR: Filler requires a lot of

FILLER FEAR: If you get filler, you will develop a ‘pillow face.’

maintenance.

FILLER FACT: Pillow face is a new phenomenon seen prevalently in Hollywood

FILLER FACT: Because of its gel-like

due to an over-saturation of fillers. It’s about having a conservative injector who cares about you and is willing to tell you the truth.

consistency, Derma PRP lingers in the skin and only needs to be done every six to eight months, providing volume and improving the skin’s texture immensely.

FILLER FACT: Certain fillers may wander around if placed in areas such as under the eyes, which is why SkinBody estheticians avoid placing hyaluronic acid there.

Instead, they may suggest Derma PRP, which is more naturally absorbed and can be applied to any area of the body.

FILLER FEAR: Getting injectables is painful.

FILLER FACT: SkinBody Memphis applies a topical numbing cream first, so clients will only feel a bit of pressure, but no pain.

The top-awarded medical spa is accepting new clients. Visit Skinbodymemphis.com or call 901.474.7636 to schedule a complimentary consultation.

LIVING WELL

By Bilawal Ahmed, MD

Understanding Lung Cancer Screening: Who should get tested and how it can lead to better treatment eligible. You may also be eligible if you are a former smoker in this category but quit in the last 15 years.

A family history of lung cancer can qualify you for screening, as can exposure to environmental hazards like asbestos and radon.

Screening is easy and usually only takes a few minutes. No special preparation is needed, and you can resume normal activities immediately after your test.

The test is called a Low-Dose Computed Tomography (LDCT) scan. You’ll lie on a table that slides in and out of a CT machine. The CT takes detailed images of your lungs.

November is Lung Cancer Awareness Month, and for people with certain risk factors, it’s a good time to consider screening for this serious disease.

Our radiologists review these for unusual spots or nodules and any other changes, and then we consult with you about any additional testing or treatment you need.

At Regional One Health, we help patients achieve better outcomes by catching problems early through screening and offering treatment from doctors specializing in lung cancer care. Here’s what patients need to know about when to screen and how it can lead to better treatment.

Screening means better treatment and outcomes

How does lung cancer screening work?

Screening gives us a lot of information about your cancer. An LDCT scan can provide details on the size and location of the tumor and the potential for the cancer to spread. We use this information to plan the most effective treatment for your specific needs.

In our Imaging Center, we help patients determine if they meet the criteria for screening based on several risk factors.

If you are between the ages of 50 and 80 and have smoked one or more packs of cigarettes a day for 20 years, you may be

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As a medical oncologist, I typically see patients shortly after they have received a lung cancer diagnosis. Screening is an excellent tool in helping develop the optimal treatment plan.

By detecting cancer early, screening can lead to better outcomes and less aggressive treatment.

For patients with stage 1 or 2 lung cancer, surgery to remove the tumor is often the primary treatment. Depending on the cancer’s stage and characteristics, systemic therapies like chemotherapy or immunotherapy may be administered before (neoadjuvant) or after (adjuvant) surgery to improve outcomes and reduce the risk of recurrence.

Sometimes, surgery is not an option due to a patient’s weakened condition or other health factors. An alternative approach involves using high-dose radiation that can effectively target and destroy the tumor with minimal impact on the surrounding tissues. This option particularly benefits patients who are not candidates for surgery but still require definitive treatment.

Our goal is to provide personalized care based on the patient’s overall health and the specifics of their cancer stage.

When lung cancer is stage 3 or 4 and has spread, treatment is more complex; often, a combination of chemotherapy, radiation, and targeted therapies to try to slow the growth of cancer.

LEARN MORE! If you are at high risk for lung cancer, talk to your provider about screening.

Regional One Health offers LDCT testing at our East Campus Imaging Center, 6555 Quince Rd., and Main Campus Imaging Center, 880 Madison Ave. For appointments at the East Campus, call 901.515.3600. For appointments at the Main Campus, call 901.545.6969.

Medical oncologist Bilawal Ahmed, MD, sees patients at Regional One Health Cancer Care, 880 Madison Ave. For appointments, call 901.515.HOPE (4673).

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LIVING WELL

By Family Features

Tips to Be Prepared for Cooler Weather produce, getting enough sleep and exercising. Managing stress and limiting alcohol consumption are also helpful in managing your body’s immune response.

If your immune system is compromised by an underlying condition, it’s a good idea to talk with your doctor about what you can do to add an extra layer of protection during the cooler months, including any vaccines that may help boost immunity.

COMBAT CONGESTION Cool, dry conditions can wreak havoc on your nasal passages, drying them out and reducing the protective layer of mucus that helps fight infection. Sinus pressure and congestion are often some of the first warning signs you’re coming down with something.

Although cold weather isn’t directly to blame when you get sick, it creates an environment that makes it easier for germs and illnesses to thrive. In fact, understanding how cooler temperatures affect your chances of getting sick may be your best approach for preventive care.

Despite the old adage that “you’ll catch your death of cold,” the cold itself doesn’t cause illness. More accurately, the cold is more hospitable to viruses, making it easier for them to spread. While you can’t control Mother Nature, you can take steps to protect your health when temperatures drop.

PROTECT YOUR IMMUNE SYSTEM A weakened immune system makes it harder for your body to ward off intrusive germs. If you’re otherwise healthy, protecting your immune system can be as simple as stepping up typical healthy habits, like eating plenty of nutrient-rich 20

To treat your congestion symptoms, you can use a non-medicated option like Mucinex Sinus Saline Nasal Spray. This is the first-ever saline product with a nozzle that lets you switch between two spray pressures. The “gentle mist” helps clear everyday congestion and soothes the nose while the “power jet” helps clear tough nasal congestion often associated with colds. An added benefit is that the product can be used for children two years of age and older on the gentle mist setting and children six years of age and older on the power jet mode.

SPEND TIME OUTDOORS People naturally spend more time indoors when temperatures drop, but there are some benefits to getting outdoors. One is the natural exposure to vitamin D. Sunlight is a natural source of this important vitamin, which plays a pivotal role in immunity. Sunlight also triggers the body to produce serotonin, which boosts your

mood, and multiple studies show a strong correlation between mental and physical health.

Fresh air and exercise are also good for your overall health, and exposure to daylight can help keep your circadian rhythms regulated, which in turn promotes better sleep. What’s more, acute exposure to cold can trigger your body to produce infection-fighting cells, so you’re less prone to illness.

PRACTICE GOOD HYGIENE It may seem overly simple, but the everyday act of washing your hands can play a big role in preventing illness, especially after you spend time in public places. While out and about, you likely come in contact with many surfaces others may have touched, including door handles, shopping carts, touch screens and menus.

Washing your hands frequently can help prevent you from transferring germs to your body when you touch your eyes, mouth or nose. Also make a habit of wiping down surfaces you touch frequently, such as your keyboard and phone, with disinfectant wipes.

STAY HYDRATED Keeping your body well-hydrated throughout the day can help ensure all your body’s systems are functioning as they should. If you’re dehydrated, your body can’t use the nutrients you consume properly, which affects your immunity. In addition, drinking plenty of water helps flush toxins out of the body before they can cause an infection.

Find more practical tips and products to help manage your health during the colder months at Mucinex.com.

LIVING WELL

HOW TO RELIEVE NASAL CONGESTION Normally your sinuses are empty except for a thin layer of mucus. When you’re exposed to irritating triggers, like bacteria, a cold or flu virus, allergies or environmental triggers like tobacco smoke and dry air, your body responds by mounting an immune response.

The delicate tissues lining your sinuses start to swell, and this, in turn, puts pressure on the underlying tissues in your face, causing painful sinus pressure.

You can relieve sinus pressure symptoms in several different ways, including: • Taking a long, hot shower; it may have the same effect as using a humidifier if one is not available.

• Drinking plenty of fluids.

• Using a warm compress on your face; resting a warm towel over your sinuses may provide relief.

• Irrigating your sinuses. Using a neti pot; saline nasal spray, such as Mucinex Sinus Saline Nasal Spray; or syringe with salt water may help flush debris from your sinuses to relieve sinus congestion.

• Sleeping with your head elevated.

If these steps don’t work, the next approach is typically overthe-counter medicine. When trying to relieve sinus pressure and nasal congestion, look for a decongestant. A decongestant can help shrink mucus membranes that have swollen in your sinuses, allowing the trapped mucus to drain.

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MEMPHIS FIT

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By Zoe Harrison Photo by Tindall Stephens

MEMPHIS FIT

OUTDOORS, INC. MARKS 50 YEARS of Serving Adventurers and Nature Enthusiasts

Outdoors Inc. is a local, family-owned business that has been bringing enthusiasm for open-air sportsmanship to the Memphis community for the last 50 years. Joe Royer, founder and president of Outdoors, Inc., has evolved the mission of Outdoors, Inc. with the changing passions of the Memphis community, showing their dedication to providing the best quality products for their dedicated customers and friends.

Joe Royer grew up spending his time outdoors with his father, who instilled in him an interest in forestry. “He taught me all about flowers and trees and all of the beauty that could be seen in nature,” Joe remembers. During college at the University of Memphis, Joe studied Civil and Environmental Engineering while interning on the Mississippi River through the Corps of Engineers. If this was not enough to indicate his passion for the outdoors, Joe was also an avid paddler and racer.

After graduating with his master’s degree in environmental engineering, Joe accepted a position doing environmental and water engineering work for a firm based in New York City. However, within a few years, Joe was being called again to work outdoors and decided to open his own shop to sell paddling equipment in Memphis. In 1974, Joe and his friend and fellow paddle shop owner Lawrence Migliara decided to combine forces and opened Outdoors, Inc. “I decided to leave my comfortable job and follow my passion, which was a scary decision at first but ended up being one of the best decisions I have ever made,” Joe remembers. Over the next few years, Joe and Lawrence expanded their offerings beyond paddle equipment and now provide gear to equip hikers, runners, climbers, and cyclists.

Though Memphis is not often highlighted as an “outdoorsy” city, those who live here know that those who look will find plenty of opportunities to get in touch with nature. Joe sought to spread his love for paddling to the community by teaching an introductory class at the University of Memphis, and what he expected to be attended by just a few, ended up being a popular continuing education course that he taught for 25 years.

Additionally, Outdoors, Inc. began hosting an

annual paddling race, which brought in world-renowned paddling champions to help continue to bring this love of paddling to the Memphis community. “The Mississippi River is an amazing training ground for canoe and kayak races,” Joe says. “Once people move past the stigma that the river is too big and scary to race in, they realize it is a really fun time, and it’s right at our doorstep.”

In addition to bringing his passion for paddling to Memphians, Joe has become an avid cyclist. He has ridden some of the most challenging trails in the world, including traveling to Norway, Scotland, France, and even the Matterhorn, but recognizes that all of these achievements are due to his local training. “All of my training and every skill I’ve learned has been in Shelby County. We have everything we need here to train high-achieving cyclists,” Joe says. Outdoors, Inc. further supports the cycling community by sponsoring the Memphis Hightailers Bicycle Club and by hosting the annual Outdoors Inc. Grit & Grind Gravel Race.

The focus of Outdoors, Inc. has been and will continue to be human-powered recreation. Joe and his team strive to provide the best gear to keep Memphians moving between paddling, climbing, hiking, trail running, and cycling. Joe’s daughter, Mary Royer New, is now the CEO of Outdoors, Inc., and Joe reflects on the impact that Mary and the rest of the staff have made on the business. “Much of our success over the last 50 years has been due to our incredibly dedicated and intelligent staff. Right now, we have staff from the University of Memphis, Rhodes, Vanderbilt, and Ole Miss with different backgrounds, but all have the common goal of keeping Memphians outdoors and active,” Joe says. The Memphis Health + Fitness community looks forward to the next 50 years of finding their adventure with Outdoors, Inc.!

Register for the Outdoors Inc. Grit & Grind Gravel Race, hosted at Ducks Unlimited Park in West Memphis on Sunday, November 3, by visiting Outdoorsinc.com.

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MEMPHIS FIT

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By Amanda Tompkins Photo by Tindall Stephens

MEMPHIS FIT

Spork & Knife A Culinary Dream Come True

Leigh Dluhos has a recipe for just about everything. Her magic is in the quality of her ingredients, her passion for the execution, and her faith in the result. She has a breadth of knowledge in the culinary arts and a wealth of experience in creating something beautiful from the ingredients of life. She injects the same passion and drive into her personal goals as her culinary creations.

At 43, Leigh has experienced much of what life can cook up.

After working a few restaurant jobs in college, she discovered a passion for cooking and completed a culinary arts degree from Johnson and Wales University. She also holds a bachelor’s degree in exercise physiology from Middle Tennessee State University and a master’s in health promotion and nutrition from the University of Memphis. Although she had a slow start early in her career, she was involved in many fulfilling activities, including raising a young family.

She and her family endured a tough year in 2020 with the passing of her mother-in-law, which left her craving something good and life-giving. “That’s when I had my ‘ah-ha’ moment. I wanted to return to my dream.”

“I am an active member of the diversiFIT community and began talking to my friends about my desires. They encouraged me, ‘Why don’t you start cooking for us?’”

In October 2023, Leigh began cooking for a small group of her close friends. She made a few meals for them each week, and eventually, by word-of-mouth, requests started coming in from others. “I increased to 150-200 meals per week and have since climbed to 300 meals per week.” She had received so many

requests for her service that she had to begin focusing on her project full-time.

In January 2024, she created her LLC after following a lead on an available cooking space off Sanderlin. Now, she operates out of her kitchen full-time as a meal prep service, preparing macrofriendly meals for her clients. She cooks and prepares a new weekly menu with quality ingredients, high-protein healthy meals, and made-from-scratch dressings and marinades.

Leigh takes pride in her service, “Spork & Knife.”

“I give out my cell phone number. I want to stay in touch with my customers. I like to deliver my meals to my customers and see their faces.”

“My life motto: if it were easy, everybody would do it.” In living out her motto, Leigh ran her first marathon three years ago after spontaneously signing up for the St. Jude Memphis Marathon® Weekend. This month, she will be running the TCS New York City Marathon. She also enjoys adventure outings with her family and diversiFIT community, including the rim-to-rim-to-rim hike of the Grand Canyon.

She credits her husband, children, sister, diversiFIT community, and other friendships for inspiring her to pursue her dream. “I don’t know if I would’ve started without the encouragement of my family and friends — especially my husband. I am inspired to do big things when I am around strong people.”

IG handle: @spork.knife.food

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MEMPHIS FIT

By Shlomit Ovadia Photo by Tindall Stephens

A R I S I N G S TA R I N MEMPHIS BASKETBALL

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MEMPHIS FIT Basketball star Isaac Max Adelman, 22, is making strides in the collegiate world toward a promising future in sports, and the 6’5” guard is currently preparing for his final collegiate season.

“Things like meditation, visualization, and even Pilates helps a lot with my mental focus,” he adds. “They keep me grounded while playing basketball and going to class.”

A born and raised Memphian, Max is proud to compete locally with Rhodes College, having previously played at Vanderbilt and Emory Universities. He says, “There is such a deep basketball history in Memphis, and it’s contributed to my love for the game. It’s an honor to play here.”

Max began dabbling in Pilates this past summer at DOSE Pilates in Memphis, using it as his primary strength-building activity, with five weekly classes.

From humble beginnings taking shots with a Fisher-Price hoop as a three-yearold to playing intramural basketball at JCC Memphis and throughout high school, Max says he owes much credit to his mother, Rebecca Adelman, who instilled “all the values of what it meant to be a high-caliber athlete.”

“I feel stronger going into this season than past ones,” he explains of Pilates, with its added benefits of sauna-like conditions and mobility.

Max’s aspirations have also led him to be recruited for and to play internationally with the Maccabiah Games. The multisport event is held every four years in Israel. It brings Jewish athletes together to compete in a wide range of sports, fostering cultural connection, unity, and Jewish identity through sportsmanship.

“I take pride in my heritage. There are not many Jewish basketball players — only one in the NBA right now — so it’s been an opportunity to play basketball and connect with other Jews from around the world.”

In the summer of 2025, Max plans to compete again in the Maccabiah Games in Israel for Team USA, with dreams of one day playing abroad professionally.

You can watch Max compete for Rhodes College during their first home game on November 15 against Belhaven University at 7 p.m. in the Mallory Gymnasium.

IG: @Maxadelman_ 2024-25 Men’s Basketball Schedule – Rhodes College Athletics Rhodeslynx.com

“She didn’t just encourage an athletic lifestyle, but lived one.” He explained that Rebecca woke up daily at 4:30 a.m. during his childhood to work out while supporting him as a single mother. She’s also run over 30 marathons, one ultramarathon, and is a triathlete.

“My mom is so important in my basketball journey and is the motivation for why I do what I do. She is my biggest role model, teacher, coach, and critic.”

Now, as a collegiate athlete, Max’s basketball schedule is nothing short of grueling, with six four-hour practice days competing for his attention as a full-time student.

Max realized he needed to allocate more time towards wellness as his basketball commitments grew. “I was spending 3040 hours weekly with basketball and just 0-1 on self-care,” he recalls.

Among the vegetarian’s new priorities are nutrition and getting ample sleep every night, emphasizing that “without sleep, your body has no time to recover.”

He also sees Grace Vedala at Memphis MFR Yoga for myofascial release and massage. “It’s been so important in my recovery and keeping my body healthy,” he says.

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MEMPHIS FIT

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By Shlomit Ovadia Photo by Tindall Stephens

MEMPHIS FIT

REWRITING LIFE WITH TYPE 1 DIABETES

Growing up active and with no family history of the condition, Spencer Jenkins never imagined that he would end up with a type 1 diabetes diagnosis. “I played football, basketball, baseball, and golf growing up, and I rarely got sick,” the 25-year-old remarks.

During his teens, Spencer honed in on his golf training, earning him a D-1 scholarship to the University of Central Arkansas in the fall of 2018.

“Those first couple months as a collegiate athlete were just what I’d envisioned,” he recalls before a bout of strange symptoms began creeping in. Spencer was losing weight fast, and experiencing blurry vision, irritability, and unquenchable thirst.

After nearly fainting at a golf tournament in the late September heat from guzzling Gatorades, Spencer’s mother suggested he get checked out at his campus clinic. He was diagnosed with type 1 diabetes that October.

Surprisingly, another tool that helps Spencer is meditation.

“Stress is one of the biggest reasons for blood sugar to spike, so keeping your stress levels down and a calm state of mind helps a lot,” he notes.

Join Spencer on November 9 at the 18th annual Sugar Run 5K in Germantown by the Wolf River Nature Area (East), hosted by Dr. Latif and AM Diabetes Center. The event draws people from around the country, and all the proceeds go towards diabetes education and research.

To join the run: Sugarrun5k.raceroster.com AM360fitness.com IG: amdiabetesbartlett

Taking a few months off to understand how to manage his diagnosis, Spencer says, “It was a big learning experience for me but pretty rough because after playing the best golf I’d ever played, everything came to a halt.” Yet, those early days led to the foundation of his progress.

“Over the past six years, type 1 diabetes hasn’t stopped me from being able to achieve my goals. I’m still able to do everything I could before being diagnosed.”

After graduating college, Spencer put his health education degree to work as a health coach at AM 360 Fitness in Bartlett, where he assists with physical training, DEXA body scans, health assessments, and teaching fitness classes to senior adults.

Incidentally, Spencer also is a patient at their sister business, AM Diabetes Center, which offers specialized care for patients with diabetes and other endocrine conditions. Spencer’s endocrinologist founded the center, Dr. Kashif Latif, whose own son was diagnosed with diabetes.

“Over time, Dr. Latif expanded to open AM 360 Fitness because he wanted to incorporate a way for his patients to stay active while on site,” Spencer explains.

With Dr. Latif’s guidance, Spencer has made significant lifestyle changes. In addition to learning how to dose insulin properly, he states, “I’m a lot more aware of what I’m eating. I’ve learned to manage sugar levels, schedule my meals, cut out excess carbs, and be consistent.” In addition, Spencer resistance trains three to four times per week, which aids in maintaining energy and blood sugar levels.

1801 EXETER RD | GERMANTOWN, TN (901) 757-7370 | GACFITNESS.ORG

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MEMPHIS FIT

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By Amanda Tompkins Photo by Tindall Stephens

MEMPHIS FIT

Golf Champion is Memphis-Made Doug Barron has spent his entire life on the golf course.

momentum, but that would all change in time.

“My dad got me into golfing,” he recalled. “I grew up in the fifth house built at Windyke Country Club. I think I was three the first time I held a club. All my life, I’ve played golf. I played in my first tournament when I was 10; after that, I started to win a bunch of tournaments when I was young.”

In recent years, Barron has been featured in prominent golf magazines and local and national sports media circles for what some might call an unexpected “come-back.” The PGA Tour’s senior tour, known as the PGA TOUR Champions, had proven to be the stage for a burgeoning second round.

He was an American Junior Golf Association All-American at 16, and the momentum grew from there.

In 2019, he won his first career Champions tour at the Dick’s Sporting Goods Open in Endicott, New York, where he came away with a two-stroke win over World Golf Hall of Famer Fred Couples. In 2021, he again won by two strokes at the Shaw Charity Classic in Calgary.

Doug graduated from Germantown High School in 1987 and played golf for LSU from 1987 to 1988. He then attended Mississippi State University from 1988 to 1992, graduating with a BBA in marketing.

He turned pro in 1992 and earned his way onto the PGA tour by 1997. He spent time on and off the tour in the early 2000s as he battled various health challenges and setbacks on and off the course. His early career struggled to get

In an interview for the Commercial Appeal in 2022 with Phil Stukenborg, he stated, “I’ve always been a competitor, but having this chance to compete again — and to compete against guys I maybe didn’t do as well against when I was younger — it’s kind of fun,” Barron said.

“Now it’s kind of reversed.”

His most recent achievement was his crown jewel — winning his first Champions major. He won the Regions Tradition at Greystone Golf and Country Club in Birmingham, Alabama, in May 2024, surrounded by family, friends, and a supportive golf community.

In addition to his success, he is a grounded family man and an avid advocate for his own health. He works out daily with a mixture of strength training and cardio. When on the road, he has the guidance of a trainer but enjoys working out in his home gym.

He continues to pursue a life-long dream when others may have thrown in the towel. From early on at the inception of a Memphis golf staple at Windyke to the national stage, Doug embodies persistence and perseverance. We look forward to what this future holds for our hometown golf hero.

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MEMPHIS FIT

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By Shlomit Ovadia Photos by Tindall Stephens

MEMPHIS FIT

TURNING FITNESS INTO A LIFELINE FOR VETER ANS Despite serving in the United States Navy Special Operations for 17 years, Jon Pounders’ fitness journey did not begin until just a few years ago.

“As a veteran, I was going through a pretty tough time mentally,” dealing with PTSD, depression, and anxiety after serving in the United States as well as abroad in the Middle East.

While on duty in 2013, Jon lost his best friend during a dive job. He remembers crying and pulling his friend out of the water to perform CPR. “Not a day goes by that I don’t relive that scenario,” he discloses solemnly.

After his eldest daughter was born with Short Bowel Syndrome, Jon had to leave his full-time position in active duty to care for her. “I was thrown back into civilian life,” he recalls. “I wasn’t in control of anything; I couldn’t help my daughter or my marriage,” going through the motions and becoming merely a shell of himself. “I turned to alcohol and drugs to compensate, and it almost cost me my life.”

After participating in some rehabilitation programs, Job realized drugs and alcohol were merely bandaids for a much larger issue: depression.

Jon contacted his friend Scooter, who owns HQ Fitness in Hernando, Mississippi.

They have been training together thrice weekly for two years, working out via time under tension — using lighter weights for higher and slower reps. “For me, I enjoy the stress and pain of it. If I don’t exert that, it tends to go inwards,” he explains.

For Jon, weightlifting has been a way to channel negative energy into something positive.

“The days you don’t want to show up are the ones you need to show up to the most.

For me, the gym has been the only reason I get out of bed on some days,” says Jon. “You have to understand that the pain you will endure is going to help you grow, so just don’t quit.”

Jon chose to workout at HQ Fitness because the owner, Scooter, is faith-driven and not afraid to sit down and talk. “It’s the personal relationship I have with him.

During those hour-long training sessions, you really get his full attention, and that’s changed my life.”

Through HQ Fitness, Jon has found a way to help other veterans and non-military folks struggling with PTSD, depression, and addiction, steering them away from

self-destructive behaviors and suicide and towards renewed hope.

“Because of Scooter, I now train other veterans and civilian men going through similar issues as I did — having no purpose and not knowing where to turn. I have so many guys who reach out, and I train with them for free just to give them a sense of purpose. A lot of these guys end up secluded and shut out. Knowing I may be their only interaction with somebody that week, and that it’s keeping them going, is a big motivation for me,” of his volunteer work.

Jon has a strong and self-assured, beenthere-done-that energy that makes other veterans feel at ease opening up to him.

“You watch these guys over time develop this sense of purpose again as their bodies start to change, almost like they’re getting their lives back and can look in the mirror again.” It’s the positive feedback loop that keeps Jon giving, and others living.

“The proof is in the pudding,” he ends with. “I’m in the best shape of my life because of it.”

IG: j_pounders85 FB: jonathan.poundersok

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MEMPHIS FIT

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By Zoe Harrison Photos by Tindall Stephens

MEMPHIS FIT

BAL ANCING LIFE FROM THE CLINIC TO THE FIELD

Dr. Greg Burana is a born and raised Memphian, a lifelong soccer player, and a dedicated Obstetrician-Gynecologist. Growing up, Dr. Burana fell in love with soccer while playing for Memphis Futbal Club and eventually became a collegiate walk-on soccer player at Clemson University. After seeing his mother’s career as a nurse, Dr. Burana knew he was interested in the medical field but decided he wanted to follow a surgical path once he was in his pre-med program at Clemson.

“Throughout my studies at Clemson and beyond, soccer was one way to help me keep focused and grounded,” Dr. Burana remembers. “Having that time to focus on the game and connect with friends on the team has always been great for my mental health.”

After graduating from Clemson, Dr. Burana returned to Memphis and attended medical school at UTHSC. However, he was still unsure which type of surgeon he eventually wanted to become and was not initially considering becoming an OB-GYN. However, this perspective shifted after Dr. Burana did his required OB-GYN rotation during medical school. “After doing the rotation and seeing how close the doctors were to their patients through all stages, I realized that becoming an OB-GYN was the right path for me,” he remembers.

relationship with them, in terms of physical and mental health and look at their overall well-being as a bigger picture.”

Despite the busy nature of his career, Dr. Burana continues to play soccer through the Greater Memphis Soccer Association at Mike Rose and the Greenfield Arena Indoor Sports Complex. Though finding the time can be challenging between his roles as a doctor and a father of three, Dr. Burana remains committed to prioritizing his fitness.

“I try to do all my workouts early in the morning or late in the evening, either before my family wakes up or after they go to bed,” he says. Dr. Burana has also enjoyed watching his children find a love for soccer. His 9-year-old plays competitive soccer, and he coaches his youngest’s school team. “It is so fun to watch my kids love something I love so much and enjoy those special moments together.”

“I love being able to get on a real level with patients, and develop a special relationship with them, in terms of physical and mental health and look at their overall well-being as a bigger picture.”

After graduating from medical school at UTHSC, Dr. Burana knew he wanted to stay in Memphis and started his career at Adams Patterson. He is now practicing at Memphis Obstetrics & Gynecological Association (MOGA), where he continues to appreciate the long-term connection with patients he came to appreciate during medical school. When asked about his favorite aspects of his job as an OB-GYN, Dr. Burana says, “I love being able to get on a real level with patients, and develop a special

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MEMPHIS FIT

TUCKER GLENN: A RUNNER’S JOURNEY

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By Beth Wilson Photo by Tindall Stephens

MEMPHIS FIT

For Tucker Glenn, running once felt like something to endure rather than enjoy. In May 2022, a friend convinced him to join a trail run in the sweltering Mid-South heat. “We did a six-mile run that day, and the rest is history,” Tucker recalled. What started as a casual cardio routine quickly turned into a fullfledged passion, and less than two years later, Tucker was lining up to run ultramarathons.

A SURPRISING START Tucker’s first race was the 2023 Sylamore 25K in Arkansas. He battled a persistent Achilles injury for months leading up to the race. “I had a lot of anxiety and fear that I wouldn’t be able to run,” he admitted.

But when race day came, he found himself in what he described as decent shape and completed the race surrounded by friends. “Crossing that finish line was incredibly satisfying,” Tucker said. However, even then, the thought of running ultradistances had not crossed his mind.

That would change soon enough. After the Sylamore 25K, Tucker began pushing his limits, finding that trail running offered physical and mental rewards. Over time, it became a mental reset, a way to find clarity and strength.

TRAINING FOR GREATNESS Now, Tucker runs several times weekly, integrating strength training sessions to maintain balance in his fitness routine. His favorite workout is a long Saturday morning run, a tradition he shares with friends. “It’s a great time to catch up with each other, talk about our weeks, and simply enjoy one another’s company,” he said.

For Tucker, these runs are about building community and staying connected with those who share his passion.

“THIS IS MY FAVORITE PART OF THE ULTRA RUNNING COMMUNITY. WE ALL HAVE EACH OTHER’S BACK.”

Under the guidance of coach Kevin Leathers from Can’t Stop Endurance, Tucker’s training is structured yet flexible. With a busy work schedule, he has learned to balance running with life’s other demands. Whether running in the early mornings before work or squeezing in a lunchtime jog near his office, Tucker adapts his routine to fit his lifestyle.

A significant part of his success can be attributed to nutrition and recovery. On a 3,000-calorie-a-day diet, Tucker relies on Spork & Knife, a locally-owned meal prep service. He emphasizes the importance of rest and recovery, recognizing that sleep, nutrition, and hydration are essential to his development. “If I don’t focus on these areas, my performance suffers,” he noted.

OVERCOMING CHALLENGES AND PUSHING BOUNDARIES One of Tucker’s most memorable races was the Canyons 100K in Auburn, California, in April 2024. He arrived at the race feeling strong and ready, but he encountered a new challenge midway through. “I’ve never dealt with blisters before, so I didn’t think much of them at first,” Tucker said. But by the halfway point, the blisters had grown to the size of silver dollars, and the pain became almost unbearable. “The medic even asked if I wanted to continue, which surprised me because dropping out wasn’t an option in my mind.”

Despite the pain and exhaustion, Tucker pressed on. Fellow runners, including one from Australia, offered encouragement that helped him keep going. “This is my favorite part of the ultra-running community. We all have each other’s back,” he shared. The race was grueling, but Tucker crossed the finish line with a time of 19:53:00, earning a Western States qualifier with just seven minutes to spare. “Looking back, I’m so proud that I didn’t quit, even when it got tough,” he reflected.

LOOKING AHEAD Having completed his first 100-miler in August 2024, Tucker is already eyeing new challenges for the coming year. He recently participated in his first Ragnar Relay at the Bourbon Chase in Kentucky and is gearing up for the Walking Tall 25K. In 2025, Tucker’s goals are set high. He’s registered for the Tahoe 200, with dreams of qualifying for the Western States 100 or perhaps taking on the Leadville 100. “I’ll take a few months to recover and assess my goals, but I’m excited to see what’s next,” he said.

For someone who once saw running as a chore, Tucker Glenn has embraced the sport in a way that few do, finding strength, community, and a sense of accomplishment that drives him forward.

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MEMPHIS FIT

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By Maya Smith Photos by Tindall Stephens

MEMPHIS FIT

From Fitness to Confidence: Vertical Allure Studio Brings Pole Dance Empowerment to Memphis

Pole dance helped DeAnna Higgins, 38, reconnect with herself. Now, she is passionate about helping others have that same experience. In June, Higgins opened Vertical Allure Studio for pole and sensual dance in Memphis.

An expert-trained pole instructor, Higgins says pole dance is a full-body calisthenics workout that can improve strength and flexibility. She adds that it is also a form of self-expression and a way to boost self-confidence.

Nearly a decade ago, a divorce sparked Higgins’ search for exercise options in a non-traditional setting.

“I didn’t feel comfortable going to a regular gym,” Higgins says. “I was looking for a way to get in shape, build my confidence, and have fun.”I found pole fitness, and I’ve been practicing ever since.”

Vertical Allure Studio offers pole fitness, sensual dance, and flexibility and conditioning classes. Private lessons for individuals and groups are also available.

Classes are designed for levels one through three — beginner through intermediate — pole dancers.

“You don’t have to know anything,” Higgins says. “Everyone thinks you need strong muscles. You don’t. We help, condition, and teach you everything you need to know.”

All first-time pole dancers start with the Beginner Pole 101 class, which teaches the fundamentals of pole dance technique and includes strength training to prepare for the following levels.

In levels one through three, students learn to spin, climb, and move up, down, and around the pole and basic pole inversions.

“Our studio is a judgmentfree zone, and we meet you where you are. Permit yourself to explore, and you’ll leave feeling more confident each time.”

Higgins says she’s seen students grow in strength and confidence in the few months the studio has been open.

Higgins says there is more to pole dancing than some might think: “It’s a form of fitness and self-expression. We emphasize the strength, flexibility, and artistry involved, helping people see beyond the stigma.”

“If you’re feeling nervous or shy, we encourage you to take that first step for yourself,” she says. “Our studio is a judgment-free zone, and we meet you where you are. Permit yourself to explore, and you’ll leave feeling more confident each time.”

She wanted to create a safe space where people can be uninhibited while starting or continuing on their pole fitness journeys.

Vertical Allure Studio is located at 3417 Summer Ave. in Memphis. For class schedules, visit Verticalallurestudio.com or call 901.779.6494.

“It’s a space for people to tap into their femininity and essence,” Higgins says. “It’s where we can all tap into our power. Where we let go of the world and connect with ourselves.”

“We are all about progression,” she says. “We celebrate progress no matter how small.”

Beyond a place for unconventional fitness, Higgins says the studio has bloomed into a hub for the community, where lasting friendships are being formed.

“It’s hard to make connections out in the world as an adult, but in the studio, where students have to let their guards down and be vulnerable; We are all pole sisters,” Higgins says.

Higgins says walking through the door is the most challenging part for anyone considering trying a class.

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FOOD+NUTRITION

By Cara Greenstein Photo by Christen Jones

ROASTED

delicata squash W I T H G O AT C H E E S E & H A Z E L N U T S

I’m always an advocate of dishes that reflect the season or style of the gathering, and when it comes to autumn, squash hits a home run in this category. This delicata squash, once roasted, brings out the most stunning hue of gold! I especially swooned at its complementary tones to the centerpiece flowers and my grandmother’s gold china, which I only pull out of the credenza for special occasions — this No Kid Hungry Friendsgiving presented by Honeysuckle White dinner being one of them, of course.

I top the dish with chopped roasted hazelnuts for an earthy crunch, as well as a punch of goat cheese crumbles, which melt beautifully against the just-roasted vegetable slices. You’ll be guaranteed a winner at the Friendsgiving table with this one in tow!

Ingredients: q 2 delicata squash (halved lengthwise, seeds removed, cut into 1/2-inch slices) q 2 tablespoons olive oil q 1 large pinch sea salt q 1 /4 cup dry roasted hazelnuts, loosely chopped q 1 /4 goat cheese, crumbled q 1 /4 cup fresh parsley, chopped

Directions: Preheat oven to 400˚ F (204˚ C).

Add sliced squash to a large bare baking sheet and toss with oil and sea salt.

Rearrange in a single layer.

Bake for 20-25 minutes, flipping once at the halfway point to ensure even baking. You’ll know it’s done when fork tender, golden brown, and slightly caramelized.

To serve, arrange baked squash on a serving dish and top with goat cheese, hazelnuts, and parsley.

This side dish was created in partnership with Honeysuckle White. To learn more about how to sign up to host your own Friendsgiving for No Kid Hungry presented by Honeysuckle White and Shady Brook Farms, visit Friendsgiving.nokidhungry.org.

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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 Martha Lee Anne Laret, MS, RDN, LDN

MUSHROOMS: Nature’s Tiny

Powerhouses for Health and Wellness

As a child, mushrooms were mysterious, though mostly charming, and I spent many summer days kicking them over just after a light rain. Unfortunately, in high school, they lost their charm and appeal as fast as you can say fungus. And while they returned to me in adulthood, credit to their delicious umami flavor when mixed with a cream sauce, poured over beef stroganoff, or added to an omelet, I have yet to have my first cup of mushroom coffee. Yes, you read that right. Mushroom coffee, smoothies, and supplements have gone mainstream, and here’s why.

While the West is just catching on to the health benefits of mushrooms, they have a rich history and use in ancient Chinese, Japanese, and Eastern European medicine. Long 46

known for their impressive list of health benefits (from reducing inflammation and boosting immunity to preventing metastasis of some cancers) and positive impact on multiple body systems, mushrooms have been sipped, eaten, and taken in powdered forms for hundreds of years!

How can so much power be packed in something so small? The health benefits can be attributed to three important compounds in the mushroom: polysaccharides (or long-chained sugars), terpenoids, and proteins.

Through cellular communication, increased expression of our immune genes, and an overall stimulating and strengthening impact on the immune system, these compounds cover some serious ground!

FOOD+NUTRITION

REISHI (Ganoderma lucidum) Referred to as the “mushroom of immortality,” reishi is an immune-boosting powerhouse, often used as an adjuvant in various cancer treatments (turkey tail and shiitake mushrooms are also shown to have anticancer benefits). Reishi also functions as an adaptogen, helping the body “adapt” to biological, chemical, and physical stressors, mitigating stress and fatigue when worn down, stressed out, or sick.

LION’S MANE (Hericium erinaceus) While rich in phenols, flavonoids, and ascorbic acids, lion’s mane is a rich source of free radical-scavenging antioxidants. Lion’s mane is best known for its mental health and neurological benefits as it contains compounds that protect and promote the growth of neurons! Nicknamed “the smart mushroom,” clinical studies have demonstrated their positive impact on anxiety, depression, and general cognitive function from neuroprotective activity against Parkinson’s and ischemic strokes to reducing general brain fog.

MAITAKE (Grifola frondose) Best known for a compound called D-fraction, maitake is another mushroom linked with powerful anticancer benefits.

Additional research has linked maitake intake to reduced blood pressure, increased insulin sensitivity, and reduced inflammation, making them a go-to for cardiovascular health as well.

TURKEY TAIL, SHIITAKE, & OYSTER While easily found at your grocery store or local farmer’s market, turkey tail mushrooms have some of the highest betaglucan content, making them great for protecting the immune system. Shiitakes are known for being anti-inflammatory and have clinically been shown to reduce clinical markers of inflammation. Like maitake, oyster mushrooms act as a natural statin, helping to naturally lower cholesterol and maintain healthy levels of blood triglycerides.

HOW MUCH SHOULD WE BE EATING? A literature review of studies between 1966 and 2020 found that as little as two medium mushrooms per day could reduce cancer risk by 45%. As for cognitive benefits, two cups per week did the trick, though even one cup per week had a positive impact. Eating about one cup (or three ounces) of gray and yellow oyster, shiitake, or maitake mushrooms provides a rich source of healthbenefiting antioxidants.

Medicinal mushrooms show real promise in reducing fatigue, supporting and strengthening the immune system, reducing inflammation, and improving general resilience against sickness, not to mention their host of benefits to many body systems. And while they are powerful, I encourage you not to go overboard! Try a cup of reishi or lion’s mane coffee if you enjoy it. Keep shiitake or oyster mushrooms for salad toppings, or add maitake and other gourmet mushrooms to sauces, creams, and gravies to pair with pasta, mashed potatoes, and an array of protein dishes for savory flavor (and those health-boosting perks!).

SHOULD YOU SUPPLEMENT? Many varieties of mushrooms like reishi and lion’s mane are available in encapsulated forms for more concentrated doses, with one to two grams (or 1000-2000mcg) being a recommended maintenance dose for lion’s main and three grams for a therapeutic dosage. Studies have used between 1.5-9 grams of reishi mushroom for benefits (one gram of dried supplement is about nine fresh mushrooms). However, if choosing to use supplements, it is important to work with your healthcare provider as dietary supplements may interact with other medications, may need tailoring to your personal health plan, and are not monitored by the FDA for safety or effectiveness!

REMEMBER When adding in “super” foods, medicinal foods, or foods touted for their supreme nutrition, a solid foundation of good sleep, stress management, routine healthcare access, gentle movement, and eating enough consistently and without extremes, provides the sturdiest base we need to optimize our health through these wonder foods!

Martha Lee Anne Laret, MS, RDN, LDN is a Nutrition Therapist at Memphis Nutrition Group. She grew up in rural South Alabama, enjoying fresh produce and family meals. She pursued a BS in English at Auburn University and later earned both a Bachelor’s and Master’s in Nutrition, inspired by her journey towards intuitive eating and body freedom.

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COACH’S CORNER

By Dale Sanford, Performance Coach

WINTER CYCLING TRAINING TIPS: HOW TO STAY FIT AND BOOST PERFORMANCE FOR A STRONG SPRING RETURN

It’s colder. It’s dark when you get up and dark by the time you get home from work. Riding outside has become a bit of a chore due to the possible need (you won’t know until you realize you overdressed) for 16 extra layers of clothing and 2000 extra lumens of light. If you’re like me, I love riding outside, but I also love my training to be efficient and super high-quality. Keeping those two things at the forefront, here are some tips for optimizing your winter training so you can come out flying in the spring while others have been in hibernation.

1.

INVEST IN YOUR INDOOR SETUP

Let’s start by removing excuses and increasing the convenience of getting in a training session. Not having to fully dress and prep a bike or drive to the gym can save 20-30+ min. of otherwise valuable training time that you can put toward more quality minutes or invest in yourself or your relationships. This will also prevent you from missing a session, or the whole season, when the weather isn’t ideal for outdoor riding. Consistency wins the long game every single time.

What do you need? An indoor trainer and an adjustable set of dumbbells will get you a long way. If you want to really up the accuracy of your bike training, a smart trainer is the way to go. You can get a nice smart trainer nowadays for around $400, which is what I paid for my first fluid trainer 17 years ago.

2.

HIT THE GYM

Squats build watts. Building muscle over the winter is great for your overall health, and it helps you turn over bigger gears when you get back outside. Self-proclaimed poor hill climber? Get under a bar. Unless you’re a budding pro, you can afford more muscle mass. If you are cycling as your form of aerobic exercise, gaining muscle will help you reach your body composition goals faster than a ton of miles. Two to three times a week in the gym, doing a typical lower/upper push/pull routine with plenty of core will set you up for spring success.

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COACH’S CORNER

3.

CROSS TRAIN

Saturday 11.16.2024 at 9 A.M. Concord Academy

This is a cautionary tale. Many cyclists get hurt by jumping into other activities too quickly. Particularly running. Your engine can handle it, but the chassis is a little flimsy at first.

Mixing it up is ideal, but slowly progress yourself into new movements. Anything that gets your blood flowing is fine, but after a long season of riding, you’re a straight-line hero, so just be cautious.

4.

WORK ON TECHNIQUE OR OTHER LIMITERS

This is our go-to strategy for the athletes we coach. Winter is the perfect time to work on those things at which you are the worst. Sometimes, that’s a specific duration of effort (i.e., max sprint, 1 min., 5 min., 20 min. power), and sometimes, that is working on becoming more efficient in your pedal stroke, outof-the-saddle riding, etc. In our HOP Cycling winter program, we spend the first six weeks just teaching and working on pedal stroke and different body positions, and riders see really impressive gains without riding terribly hard.

Improvements don’t just come from riding more or harder.

Many more lasting improvements come from technique and the mental side of knowing what to change up when things get hard.

5.

THINGS TO EXPECT: Custom-designed long-sleeve t-shirt and chili from Firehouse Subs for all participants.

Special team award for the most participants from a school or business.

Live music Win unique student-created prizes!

Register, become a sponsor, or make a donation today:

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KEEP YOUR AEROBIC BASE HIGH

Cycling is an aerobic sport, so it only makes sense to keep a good bit of easy aerobic riding in your week. Maintaining your normal weekend ride volume is key. If you can’t, or won’t, ride outside on the weekends, you can cut your normal outdoor volume a bit and inject a little bit of intensity into your base ride. For example, my normal weekend ride over the early winter is about 3.5 hours. If I were to ride inside, I’d probably do two to two and a half hours, but I’ll throw in 3x8 min in Zone 3 or 4 toward the end of the ride. As you get closer to the spring, the idea would be to increase this weekend’s easy volume a bit.

Dale Sanford is the co-founder of BPC Performance, Inc. and has been coaching individuals and athletes all over the world since 2009. You can catch up with Dale @bpcperformance on IG, or listen to the Coaches on Couches Podcast. If you’d like to start your health or sports performance journey with BPC, visit Buildpeakcompete.com

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WEEKEND WARRIOR Photo by Tindall Stephens

Andrea Wiley, Cyclist 44; Partner, Director of Client Services at Hemline Tailored Brand Strategies; Board Member at University of Memphis College of Communications & Fine Arts

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f

CYCLING: I’m always excited to get back on my bike, and I love riding by myself just as much as I do with a group. When riding with others, it’s an opportunity to come together and meet new people from different walks of life. It requires communication, teamwork, and trust. When riding on my own, it’s a chance to get quiet, enjoy the wind in my face, and let go of everything swirling around in my head for a while.

BUCKET LIST: I’d like to complete the El Camino de Santiago, a 500-mile trek that begins in France and ends on the northwestern coast of Spain.

UP NEXT: Victory’s Winter Ride Series FAVE FITNESS ACCOMPLISHMENT: Completing Big Dam Bridge 100 was a huge accomplishment, considering I got my first road bike nine months ago! Once I learned how to clip in, which was super intimidating and scary, I was sold on cycling.

I started taking spin classes at Victory twice weekly and rode as much as possible on weekends. I joined Victory’s Summer Training in June and just kept showing up. I followed the training plan, stuck with my nutrition, and did what my coaches said. My goal was always to just keep up with whoever was in front of me — and it worked!

HOMETOWN: Oak Ridge, TN SPEED BUMPS: I’ve had quite a few, but the moral of the story is to do your strength training, accessory work, and PT exercises!

MY GROUP: I joined Victory’s Summer Training Club for the first time this year.

FAVORITE JAMS: “So What” by P!NK BINGE-WATCHING: “Fight Night” RECENT RACES: I completed Big Dam Bridge 100

DREAM DINNER COMPANY: Oprah. She is my role model.

in Little Rock.

GO-TO GEAR: I love my Victory-branded everything!

MOST MEMORABLE FITNESS EVENT: I’ve done the Bourbon Chase Ragnar Relay for six years on team Memphis Mojo — two vans, 12 runners, 36 hours, 200 miles from Louisville to Lexington along the Bourbon Trail. It is an absolute blast!

BEST EATS: Folk’s Folly (petite filet) 52

INSPIRATION TO BE FIT: My sobriety. I quit drinking four years ago, and it changed everything for the better — mentally, physically, and spiritually.

ON MY NIGHTSTAND: “Lessons in Chemistry” by Bonnie Garmus QUOTE: “One step at a time. One minute at a time. One mile at a time.

You can do it!” – unknown

FIND YOUR PASSION. FIND YOUR Y. ymcamemphis.org

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WEEKEND WARRIOR Photo by Tindall Stephens

Joshua Hinkle, Runner 24; Audit Senior at Ernst & Young

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f RUNNING: I love challenging myself to see what I can do.

BUCKET LIST: The six World Marathon Majors! I have done Boston and Chicago, so I have four more to go.

UP NEXT: I will be a pacer at the December St. Jude Memphis Marathon® Weekend.

FAVORITE FITNESS ACCOMPLISHMENT: Qualifying for the Boston Marathon!

HOMETOWN: Memphis, TN SPEED BUMPS: I have dealt with knee and hip issues during training that have sometimes made training difficult. I have had to learn how my body responds to different training.

MY GROUP: I run with HyperFocus.

FAVORITE JAMS: “Empire State of Mind” by Jay-Z ft.

Alicia Keys

BINGE-WATCHING: “The Bear” RECENT RACES: I ran my first marathon in September 2023 in Atlanta and have since run four more, including Boulder, Chicago, Boston, and as a pacer for St. Jude. I placed third in the first one and ran a 2:52 to qualify for the Boston Marathon.

MOST MEMORABLE FITNESS EVENT: Running the Boston Marathon. The atmosphere is unlike anything I had ever experienced.

BEST EATS: Hog & Hominy’s Pizza (The Thunderbird) DREAM DINNER COMPANY: Robin Williams GO-TO GEAR: Garmin watch, ASICS shoes (Saucony for racing), and Under Armour clothing.

INSPIRATION TO BE FIT: I like helping others to better themselves physically. I also coach athletes who are training for different races, and seeing their success is inspiring.

ON MY NIGHTSTAND: While not so recent, the “Harry Potter” series by J.K. Rowling is my favorite.

PET PEEVE: People walking in the inside lane of a track when people are trying to run.

QUOTE: “Whether you think that you can, or that you can’t, you 54

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TRAINER SPOTLIG HT Photo by Tindall Stephens

BEKAH KINGSLEY 35, Trainer at Mind/Body Haus and Kingsley Training

MY FITNESS TIP: Don’t give up! Push past your limits to grow stronger and better — in the gym and in life.

IF I COULD ONLY HAVE ONE PIECE OF EQUIPMENT: My clients all know I love my workout bench, but I love strength training. So, probably a heavy kettlebell or dumbbell.

ALWAYS IN MY GYM BAG: Tennis shoes, extra workout clothes, and a change of clothes.

MY FITNESS IDOL: Any athlete, but probably 2018 Bekah — I worked hard for my wedding! I had a goal, worked hard, and made healthy daily choices and switches.

DREAM WORKOUT PARTNER: My husband. He won’t workout with me!

GO-TO SNACK: I have a lot… but I love elemental bars.

MY DIET: I am a little bit of everything!

ONE FOOD I CAN’T LIVE WITHOUT: That’s SO hard. But let’s be honest, I’m obsessed with cheese.

WHAT KEEPS YOU MOTIVATED: FAV WAY TO WORKOUT:

MY TYPICAL WORKOUT DAY:

I love all styles of workouts, including tennis. But Hot Pilates always wins!

My day would be moving with my clients in the morning or teaching hot pilates. Then, for myself, I do anything from hot yoga, cycling, strength training, and, of course, Hot Pilates. I try to double up at least two times a week.

BIGGEST FITNESS MYTH: Lifting heavy makes women bulky…

BIGGEST NUTRITION MYTH: Protein. Protein and carbs make you fat.

JUST EAT A BALANCED, WHOLE FOOD DIET!

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MY ADVICE: Listen to your body, be patient, and focus on the long term. Don’t compare yourself to others!

Being healthy. Period. I am thankful that I enjoy healthy food and love moving.

SETBACKS: I have setbacks often, but nothing significant.

However, whenever I have one, I feel like I get back up and ready to work.

GOALS FOR THE YEAR AHEAD: My goal is always to work hard — stay in shape and positive, wherever my fitness goals are.

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.