COLE GIOVANNETTI, TAYLOR SOMERVILLE, & CAROLINE GIOVANNETTI
FIT FALL FOODS SMOKEY AUTUMN SALAD PALEO PUMPKIN PIE INSPIRING ACTIVE LIFESTYLES SINCE 1996
MEET THEIR TOUGHEST MUDDER YET! NOVEMBER 2017
Urgent Orthopaedic Care Skip the ER and save both time and money. When it comes to sprains, muscle, bone, or joint injuries, Think O. OrthoStat provides fast, urgent care by an orthopaedic specialist. You don’t need an appointment – walk-ins are always welcome.
S O U T H AV E N C L I N I C
6286 Briarcrest Avenue | Memphis, Tennessee 38120
7580 Clarington Cove | Southaven, Mississippi 38671
901.259.1600 — main
901.261.STAT ( 7828) — urgent
M - TH: 8a-8p | F: 8a-5p — urgent
care walk - in hours
901.259.1600 — main M - F | 8a-5p — urgent
901.261.STAT (7828) — urgent care walk - in hours
Left: Kimberly Hall, brain aneurysm survivor, with the 3D model of her head that Dr. Arthur used to save her life. Sheâ€™s now back to teaching and grateful for each new day ahead.
6325 Humphreys Boulevard | Memphis, TN 38120 | Appt : (901) 522-7722 | Office : (901) 522-7700 Additional Outclinics: Union City, TN | Jackson, TN | DeSoto, MS | Grenada, MS | Tupelo, MS | Batesville, MS
H+F NOVEMBER ON THE COVER 20 Tough Mudders Cole Giovanetti, Taylor Somerville, & Caroline Giovannetti
26 Paleo Pumpkin Pie 28 Smoky Autumn Salad
ASK THE EXPERTS 8 Joint Replacement Surgery
LIVING HEALTHY & FIT 12 Last Minute Marathon Tips 14 Podiatrist, Julie Kate Webster Managing Diabetes
16 Goat Yoga 22 Weekend Warriors > Michelle Adams, Cyclocross > Jeff White, Runner
FOOD + NUTRITION 30 10 Foods to Fight Inflammation
IN EVERY ISSUE 5 Starting Line Tips and Products for the Fitness Minded
6 Fit News Fit Happenings Around Town
32 Events Calendar 34 Photo Finish > Arkansas Delta Flatlander > St Jude Ride
On the Cover: Cole Giovanetti, Taylor Somerville & Caroline Giovannetti Photo by Philip Murphy
TODAY! Phentermine, Adipex, and other meds available. New Patient Special
$60 for visit, 30-day supply of Phentermine, and a B-12 shot
(or Lipo or VitaChrom — you choose!)
1660 Bonnie Lane, Cordova TN • cordovamedical.com WALK-INS WELCOME! MON, TUES, WED, FRI: 8:00–4:00 • THUR: 10:00–6:00 • SAT: 9:00–1:30 • OPEN DURING LUNCH
21 years and running stronger Amy Goode
When not beating the streets looking for the next fitness craze, Amy enjoys running, cycling, and swimming, and is always on the lookout for the best cheat meal. Sharing inspiring fitness stories encourages her to stay healthy.
Hailey has been running over half her life fortunately not from the law! She has run marathons and half-marathons in Dublin, NYC, LA, Anchorage, Seattle, Red Woods, Big Sur, New Orleans, Sylamore 25K, Shelby Farms 50K and Memphis (6 times). Trails are her new love along with interviewing Weekend Warriors with the same passion for fitness.
Laurenne is a freelance web designer, graphic designer, writer, and editor who has worked her way through 11 different countries and 24 states. She’s an avid cyclist, who biked 1500 miles across half the country in 2014. She also loves pilates and never does the same workout twice!
Publisher Amy Goode email@example.com
CONSULTANTS Executive Editor Hailey Thomas firstname.lastname@example.org
Advertising & Marketing Amy Goode 901.218.4993 Hailey Thomas 901.335.6005 Copy Editor Laurenne Hom
Tindall has been shooting for over 20 years, specializing in weddings and portraiture. She currently is a super busy mom of three teenagers,wife of a Memphis firefighter/ Paramedic, and entertainer of two boston terriers .....among running a full time photography business. www.tindallfarmerphotography.com
Curtis is a sophisticated meathead who enjoys the finer things, such as deadlifts and squats. A former college athlete and an Army veteran, staying healthy is his way life. Clean eating, however, is not. Send your to suggestions on the best place to get a burger to his Instagram page @iamcurtislee.
Lisa is a Certified Holistic Nutritionist whose passion is helping others eat for optimal health, weight, and wellness. Contact Lisa at email@example.com or Like & Follow her Health and Wellness page on Facebook that shares nutrition, fitness, and health tips, as well as nutritious recipes at Facebook.com/ lbmullin1.
Contributing Writers Robin Beaudoin Christin Yates Andrew Chumney Margaret Molteni Graphic Design Brian Williams Photographers Philip Murphy Sarah McAlexander Tindall Stephens Jen Russell
740 N. Evergreen Street Memphis, Tennessee 38107 Send articles and photos to firstname.lastname@example.org 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 © 2017.
A freelance PR/Marketing professional, Christin began running in 2010 and hasn’t stopped since. She now runs everything from 5Ks to marathons, and is an RRCA certified running coach. When not on the pavement or trails, you can find her hanging out with her rescue dogs. Visit her website at christinyates.com.
Susanna is an English professor and writer. She is the author of the historical fiction YA book The Growing Rock. She discovered MH + F while in treatment for an eating disorder. Helping people share their personal stories toward reaching a healthier life is rewarding and has encouraged her recovery. She enjoys yoga and working out with her personal trainer husband, Kyle.
Phillip has been living in Memphis for over ten years and started in photography and videography six years ago. Although he didn’t go to school for his craft, he’s a storyteller at heart. “I love to tell my version of your story and to get to know what it is that inspires you and makes you.”
facebook.com/ MemphisHealthFitnessMag @MemHealthFitMag please recycle
Read us online at memphishealthandfitness.com
STAR TING LINE
FIT TRIP (L to R) Andy Wells, Amy Chadwick, Meteorologist Andrew Kozak, Contributing H+F editor Christin Yates, and Nugget from Q1075 with Andrew’s Old School Forecast. Andy, Amy, and Christin are the organizers of BreakFest: a one-day, annual festival celebrating all things breakfast and brunch. It benefits the Urban Bicycle Food Ministry that delivers food and sundries to the homeless in Memphis via bicycles. No Baby on Board. Lindsey Monroe spent nine months pulling a Burley convertible cargo trailer across America, passing through Memphis in October. The trailer also can be attached to an electric bike, provided by the Pedigo Company, to promote the concept of using an electric-assist to amplify pedal power. She will ride it on her trip home to Massachusetts. One unexpected delay in Lindsey’s journey, “I have been stopped numerous times by the police, especially out in the desert, concerned that I am neglecting a baby on board.”
FIT PRODUCT Obtain age defying beauty the natural way with Aminocare Pumpkin Pizzazz. Perfect for fall and loaded with vitamins and amino acids, the nourishing pumpkin puree combined with pineapple and carrot root renews damaged skin cells and relieves pore congestion. Plus the exfoliant is hydrating and nourishing for cooler, arid nights. $25. Amniocare.com
HAVE YOU BEEN ON A FIT TRIP?
Reginelli Recommends: Undurraga Pinot Noir Brut
Wine Spectator gives Undurraga Sparkling Pinot Noir from Chili a rating of 86. “Aromas of currant, pie cherry and fresh sugar beet lead to a palate that suggests a punch bowl. Pink-grapefruit flavors are basic but good, while this tastes ripe and tropical on a fresh but simple finish.” Bubbles make everything more special, and it’s a great buy just in time for holiday meals and gatherings. Serve it well chilled before dinner or with your Thanksgiving feast. On sale $13.99.
See Wine Enthusiast Mary Catherine Reginelli at Pyramid Wines & Spirits. For more information, call 901.578.2773 or visit PyramidWines.com.
Send a photo and brief caption to: email@example.com.
COMING TO THE DECEMBER ISSUE OF H+F • Behavioral Health & Wellness • Glowing Skin for the Holidays • Memphis St. Jude Marathon TO RESERVE AD SPACE CALL HAILEY THOMAS 901.335.6005 OR AMY GOODE 901.218.4993
PILATES AT NEW BALLET
Increase your flexibility, strength, control & endurance! Small classes in mat & mixed equipment – Reformer/Springboard More information & registration at newballet.org/pilates 2157 York Ave, Memphis • 901-726-9225
Bicycles & Yoga
By Christin Yates
Park or zoo? Brunch or live music? Tired of always having to choose between one Sunday activity or the other? Get both on Sunday, Nov. 12, with Bicycles and Yoga. From 2-4 pm, take a pleasant ride in Downtown Memphis and then restore your muscles with a free yoga session. Revolutions Bicycle Co-Op is partnering with Downtown Yoga and Silly Goose to host another outside-the-box event. Meet in front of Downtown Yoga at 515 S. Main. Bring your bicycle, helmet, and yoga mat. The one-hour ride follows the Harahan Bridge through Downtown Memphis and ends at Silly Goose on Peabody Place. Instructor Amy Hutcheson will lead a 30-minute yoga session that’s beginner and family-friendly. Afterwards, Silly Goose welcomes you to grab a refreshing cocktail or appetizer on its patio. Haven’t taken your bike out in a while? Don’t worry! The ride will be at a leisurely pace, so you can chat and make new friends. You can also take your bicycle to Revolutions’ shop ahead of time for a tune up. Guests are responsible for purchasing their drinks and bringing proof of age to Silly Goose. Bike racks are available, but bring a lock. Participants ride at their own risk. Silly Goose will validate for discounted parking in the garage above the lounge. Revolutions Bicycle Co-Op is a Memphis nonprofit aimed to build an inclusive community by getting people on bicycles. It believes that making bicycling a desirable transportation option creates a healthier, more connected, and livable community.
Strengthen and Change Your Body! Small Pilates Equipment Classes Forming Now
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A SK THE EXPER TS By Patrick C. Toy, M.D.
Successful Joint Replacement + fighting obesity, diabetes, and heart disease Nearly 8 million Americans currently live with implants from hip or knee replacement surgery. Total joint arthroplasty, the technical term for joint replacement, continues to help improve the quality of life for middle-age individuals and senior adults who suffer from limitations commonly associated with osteoarthritis: chronic pain, reduced range of motion and ultimately, a sedentary lifestyle. Half of all patients who receive new joints now are under age 65, which represents a significant change from even a decade ago. Problems associated with reduced mobility can lead to or worsen other more serious complications, namely diabetes, obesity, and heart disease. According to the American Academy of Orthopaedic Surgeons (AAOS), the number of total joint surgeries nationally is projected to grow by nearly 700% by 2030. Additionally, nearly half of all American adults develop knee osteoarthritis during their lifetime, and more than 90% of people who have hip or knee replacement surgery experience a dramatic reduction in pain in the affected joint according to studies. Despite such great results and significant innovation in surgical techniques in recent years, many patients continue to live through pain and elect to not have surgery. An unfortunate cycle often causes a patient to delay having much-needed joint replacement surgery. A lack of mobility reduces activity, which leads to weight gain and significant health problems such as uncontrolled blood pressure, cardiac disease, or uncontrolled diabetes—all preventing a success surgery. Many patients find they can’t overcome these problems to a great enough degree to have surgery because their joints hurt too much to increase their level of exercise. AAOS research also shows that obesity is one of the most common diseases that adversely affects bone and joint health. There is hope, however, for individuals who want to get healthy enough to undergo joint replacement surgery and become more active after they complete physical therapy and rehabilitation. Here are some of the most important and effective things patients should do when preparing for joint replacement:
MAKE SIMPLE CHANGES TO YOUR DIET Eliminate or greatly reduce processed foods by focusing on whole foods such as fruits, vegetables, and lean meat high in protein. Consider ditching sugary drinks and alcohol, and up your water intake. To satiate cravings for sweet drinks, limit it to fruit juices or energy drinks and only drink one per day. Weight loss starts with a healthy diet, and typically patients should have a Body Mass Index (BMI) under 40 for optimal surgical outcomes.
KICK THE SMOKING HABIT Smoking cessation is one of the most important ways to enhance quality of life and ensure a successful surgery. Though difficult, it will help improve heart and lung functions and limit the likelihood of complications. Cutting out high risk factors like smoking reduces the odds of having problems during or after an operation.
BEGIN A LIGHT EXERCISE PROGRAM Even though it may be difficult at first, starting a low-resistance, low-stress exercise routine can improve cardiovascular function enough to withstand the rigors of major surgery and the recovery afterward. Pool therapy is an excellent way to increase pulse rate and improve fitness without putting too much stress on bad joints. Hydrotherapy, such as walking, swimming, or static exercises (such as body squats) in a pool, will provide a nice workout without pressuring joints.
FIND A PHYSICIAN THAT OFFERS A “PRE-HAB” PROGRAM Rehab is critical after surgery on muscles or bones. A comprehensive pre-habilitation program is just as vital to helping prepare your body and mind for surgery. Understanding what to expect after surgery, knowing the types of alterations you should make before and after surgery, and informing family, friends, and caretakers of how they can help your recovery is a cornerstone of a well-rounded approach to surgery. Making basic lifestyle modifications can help reverse the cycle of obesity, diabetes, and heart disease in order to undergo total joint replacement surgery and begin a healthier, more active life free of pain. For more information about total joint replacement and how you can have same-day surgery to begin recovery at home, call Dr. Patrick Toy with Campbell Clinic at 901.759.5537 or visit campbellclinic.com.
Regenerative Medicine is Healthcare of the Future, Today! Regenerative medicine is simply the building blocks of your body. It’s safe, quick, natural, painless and effective to regenerate tissue, bone, muscle, tendons and reducing acute or systemic inflammation.
See how we can relieve your chronic pain and injuries without surgery or medication. If you have pain or need surgery for: Knee Hip Back Shoulder Joints
Muscle Tears Scar Tissue Neck Ankles Autoimmune
Call Today For A Free Complimentary Consultation! 901.767.8077 • www.primarymedicalpartners.com Primary Medical Partners • 721 West Brookhaven Circle • Memphis TN 38117 9
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Traditional face lifts are invasive and simply pull old compromised skin tighter, failing to improve the health and integrity of skin. With the Bellafill Liquid Facelift, we use 5 syringes of collagen matrix to add natural looking volume and lift to the face. Because Bellafill is a bio-stimulator, it provides the lasting support needed for wrinkle correction and youngerlooking skin that lasts 5 years. Bellafill is the most studied filler in the US, with a 5-year FDA approved study on safety and efficacy.
Get the ultimate makeover with a Fractional Laser package AND a Bellafill Liquid Facelift! This combined package of bio-stimulating Bellafill with collagen-building Fractional Laser and Medical Facial Treatments replaces lost volume and improves the health and tightness of skin, which keeps you looking naturally balanced and youthful.
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HOLIDAY Open House
Sunday November 12th 12 to 5 pm Join us for special holiday pricing on service and product packages, including: • Our best added-value packages • Bonus gift with purchase of a gift card • $9 Botox or Dysport with Nurse Angie • Anti-aging consults with Nurse Valerie • Delicious refreshments • Learn about our new anti-aging & hair growth line for men & women • PLUS! Bring a friend to introduce them to The Ashtoria Difference and you’ll both be entered for fabulous door prizes! W E A L S O T R E AT: a c n e, b r o ke n c a p i l l a r i e s, u n d e r eye h o l l ows a n d b ag s, r o s a c e a , exc e m a , m o l e s, s k i n t ag s, d e e p w r i n k l e s, s c a r s, b r ow n s p o t s, r e d n e s s a n d m o r e. S c h e d u l e a f r e e c o n s u l t to l e a r n m o r e a n d v i s i t u s o n l i n e a t w w w.a s h to r i a .c o m
901-310 -3530 O p e n M o n d ay t h r o u g h S a t u r d ay by a p p o i n m e n t o n l y.
Located in the Shops at Carriage Crossing 4600 Merchants Park Circle #131 • 901.310.3530 • www.ashtoria.com • Open Monday-Saturday by appointment only
READY TO RUN?
By Rachel Randall
LAST MINUTE MARATHON TIPS FROM A SEASONED MARATHONER
There comes a time as your marathon nears there is seemingly nothing else you can do. You have put in countless miles in the wee hours of morning, the dark, and the rain. Your friends are tired of hearing you can’t go out for a drink because you are training. You’ve started checking the projected weather forecast 10 days out. You have tapered and rested and eaten all the carbs. Before you hand your big day over to fate, there are some things to keep in mind to make sure the race lives up to your expectations.
REMEMBER THE GOLDEN RULE OF MARATHONING: NOTHING NEW ON RACE DAY. • Everything you wear on race day should have been worn before on a long run. That cute shirt you bought at the expo? Save it for after the marathon. New clothes and shoes can lead to blisters or chafing. Stick with what you know so there are no surprises during the race. • The golden rule also applies to hydration and nutrition. Do not experiment with something new because you think it will improve your race. Stick to the same breakfast on race day that you had before your long runs. Eat similar foods the night before as well. During the race, use the same gels and drinks you used during training. Mile 20 is not the time to find out your stomach will not tolerate something new.
TRUST YOUR TRAINING. REALLY, REALLY TRUST IT. • Those Saturday morning long runs? The mid-week speed work? The easy runs with friends? They all had a point—to get you to the start line ready to run. You cannot cram for a marathon. Know that all the miles you’ve run over the past months prepared you for this day. • Your taper is part of your training. Trust it. Remember how I said you can’t cram for a marathon? You can’t cram for a marathon. Squeezing in “just one more long run” a week before your race is only going to make you tired. Your taper should be a time to recover from the months of training so you arrive at the race rested. Respect the taper.
Do you have questions about getting started or finding a plan to work for you? Stop in and talk to anyone on our staff. We’ll be happy to help!
PREPARE YOURSELF MENTALLY. • Imagine all possible scenarios. There will be rough spots, but how you deal with them will make the difference. Have a mantra to repeat to get you through them. Fatigue will hit at some point. Be prepared to fight it when it does. Don’t think of the miles ahead, instead try to pass the next person or run to the next aid station. Marathons are as challenging mentally as they are physically. • H ave a race day goal. Set an A goal for the perfectly executed race, but also have a B goal in mind if things don’t go exactly as planned. Temperature, wind, and hills will make things harder and slower; adjust your expectations accordingly. Visualize reaching your goal and crossing the finish line in celebration.
HAVE A PLAN. • If you are traveling to a race, make a list and start packing early. Triple check that you have everything you need so that you do not have to resort to breaking the rule of nothing new. Check the weather forecast so that you can adequately plan your race outfit. • M ake sure you know how you’re getting to the race and where you’ll park. Arrive early. There are certain things in life you don’t want to be late for—the start of your race is one of these. It is better to have a little extra time to go to the bathroom, check your bag, and find your spot on the start line. As race day looms, know that nerves are part of it. Having a plan and believing in the work you’ve done will get you to the start line in great shape—mentally and physically. Remember the golden rule of marathoning: Trust your training and taper, eat all the carbs, and then go check that weather forecast one more time. You never know… it might have changed.
Rachel Randall is the go-to girl for all marketing, media, and events at Fleet Feet Sports. She has run more marathons that she can count, and will be joining many of you on the start line of the 2016 St. Jude Marathon Weekend and the 2017 New York City Marathon.
ORTHOPEDIC STEM CELL THERAPY Degenerative Arthritis: Low Back Pain Rotator Cuff Tear Golfer’s Elbow
Knee, Hip, Shoulder, Ankle Hip, Knee, Shoulder Pain Tennis Elbow Tendon Tear
FIRST PHYSICIAN IN MEMPHIS TO OFFER AUTOGENOUS STEM CELL THERAPY-HUNDREDS OF PATIENTS SINCE 2014
TRUST EXPERIENCE Stem Cell Center of Collierville 901.850.5756 stemcellcenterofcollierville.com
Relax Your Mind & Body Self Care is a Powerful and Positive Self Affirming Step in Healing Join Us for Our 10th Anniversary Celebration! Open House Thursday, Nov 9, 5:30p-8:30p
Massage • Acupuncture • COMING SOON Facials & Waxing 74 N. Cooper • 901.276.9423 calminfluence.com • Open Mon-Sat. Please call for an appointment.
A Lifestyle of Health How Dr. Julia Kate Webster manages her Type I diabetes By Christin Yates. Photo by Tindall Stephens.
At age 12, DR. JULIE KATE WEBSTER was diagnosed with Type 1 diabetes and had to adapt to eating healthy and exercising. Her family supported her new lifestyle, and her mother altered how she cooked to meet her daughter’s needs. Through middle and high school, Julie Kate danced with Ballet Memphis, which kept her in shape. She continued to dance while attending Vanderbilt University, where she was introduced to aerobics and running. During the college summers, Julie Kate worked as a researcher at the University of Tennessee to find a cure for diabetes. After undergrad she moved to Chicago, where she earned a Doctorate in Podiatric Medicine and completed her residency.
In addition to exercise, eating a balanced diet is key to managing Julie Kate’s disease, which she has done by counting carbs and fats. However, Julie Kate realized that eating whole foods is the best practice for anyone wanting to be healthy, with or without diabetes. “I cook at home as often as I can so I know what’s going in to my food,” she says. Julie Kate tends to stick to fruits, vegetables, and healthy meats and fats, avoiding processed food as much as possible. Julie Kate and Chad now have two children: Chloe, a freshman at St. Mary’s, and Wilson, a sixth-grader at St. Louis School. “Whether it’s running a race together on the weekend or going hiking while we’re on vacation, we try to stay active and healthy as a family, which is something I also try to teach my patients.” Chad completed his first mini triathlon in 2017, Chloe is currently training for the St. Jude half marathon, and Wilson recently competed at the state championship for cross country.
“You can be healthy if you choose to be healthy.”
“The only excuse I would allow myself for not studying was to exercise,” Julie Kate says. While in graduate school, she gained an appreciation for running, since she could do the sport at anytime or any place. School was also where she met her future husband, Dr. Chad Webster, an avid runner as well.
The couple moved back to Memphis in 2003 and opened their practice, Mid-south Foot and Ankle Specialists. “Foot problems are a common complication of diabetes,” says Julie Kate. “I enjoy being able to relate to my patients and help them live healthier lives despite having diabetes.”
Since being diagnosed, 45-year-old Julie Kate hasn’t had any complications from her diabetes. She wears an insulin pump and checks her blood sugar 6-8 times per day to keep it regulated. “It’s all about staying active,” says Julie Kate. “I have to find time to exercise and eat healthy in order to keep my diabetes under control.”
Sugar Run 5K Dr. Julie Kate Webster is co-founder of the Sugar Run 5k. The 11th annual event is on November 11 and raises money for the Juvenile Diabetes Research Foundation’s Fund A Cure. All contributions to Fund A Cure are 100% taxdeductible and go directly toward diabetes research.
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Don’t Be a Turkey. Leave the Cooking to Us! Fried or Baked Turkeys • Cornbread Dressing & Gravy Casseroles • Desserts and more Call Today! 901.272.0022 Mon-Thur: 7am-6pm Fri: 7am-7pm • Sat: 8am-3pm
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OVERTON SQUARE FORMERLY BOGIE’S DELI
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YOGA WITH GOATS Yoga on the Farm combines yoga and goats—and it’s amazing THE WORKOUT Yoga classes are held once a month on a large grassy area at the Sourek’s farm. Each class is between 45-60 minutes. In the first 30-40 minutes, Becca guides participants through a series of poses known as Ashtanga yoga. The goats are brought out during the cool down, adding an additional element of calm, nature, and fun. Participants have the option of putting food on their mats to give them control over how much interaction they have with the goats. Iris, a goat, particularly enjoys performing the dolphin pose while eating off the backs of posing yoga students. “It’s lighthearted, it’s playful, it’s for all ability levels,” Becca says. “You might sweat a little bit, you’ll definitely stretch a little bit, and definitely leave feeling more relaxed and happy.” The classes are beginner friendly, and Becca takes time to ensure everyone can see the poses, helping individuals make adjustments as needed.
GEAR AND COST
Jackie and Pete Sourek both work full-time jobs in Memphis but live on a five-acre farmstead just 40 minutes east in Rossville. They enjoy the balance of working in the city and raising animals on their farm. Pete spent time on his grandfather’s dairy farm as a child, which may have been a factor when deciding what to do with their land.
Jackie saw videos on Facebook of people doing yoga with goats. At first she thought it was a fad that would fade. When the idea grew in popularity, and she realized they had the space, the goats, and a yoga teacher.
“Pete suggested we get goats to eat the extra brush,” Jackie says. “We bought two or three Nigerian dwarf goats, and we’ve really loved having them. They’re so fun.”
After nearly 20 years of experience, yoga has taught Becca to be open minded, which helped her embrace the idea of incorporating goats.
Jackie’s yoga instructor, Becca Jones, at first said, “You want me to do what?”
Participants need only bring a yoga mat and an open mind, though blocks and bands are encouraged if more advanced positions or modifications are desired. Wear comfortable clothing. The next Yoga on the Farm class is Saturday, Nov. 18 at 9:30 am. The class is $15, including a tour of the farm. Payments can be made in cash or through PayPal. Check their Facebook page or email JamesonWoodsFarm@gmail.com for information.
By Curtis L. Speller
Keeping You Healthy Is Our Top Priority!
$30 New Student Special Unlimited Classes in November
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UNLIMITED FITNESS PASS FOR NEW CLIENTS THROUGH NOVEMBER 11 22 different classes for all levels from STOTT PILATES ® mat classes and Cardio Dance Fusion to Total Barre and BodyART // Just $110 and good for 6 weeks! Visit balletmemphis.org/pilates for full schedule.
| 901.753.4177 | 17
George Woodbury Jr. M.D. Rheumatology and Dermatology Associates PC celebrated its 24th birthday June 13th 2017 at our office at 8143 Walnut Grove Road, in Cordova TN. I’d like to comment upon who we are, and what we’re about. We are a two-physician practice dedicated to helping people to feel better about themselves and to function better at home and at work. The dermatology end of the company is chaired by yours truly – George Woodbury Jr. M.D. I decided to enter dermatology when in my third year of medical school at the University of Chicago Pritzker School of Medicine, in 1986. I liked the fact that the specialty involved people of all ages, and that is used a combination of medical approaches and surgical approaches. Many of the therapies used by the specialty were also pretty effective in helping people to get better. I also had some perspective on the specialty, having grown up in a dermatology and ophthalmology household, my mother Linda Woodbury MD having been a dermatologist since 1965 – and my dad George Woodbury Sr. – having enjoyed the practice of ophthalmology – medical and surgical treatment of the eye just about a long. My family gave me an idea what life in the world of medicine was all about. My life changed pretty dramatically after I met my wife Cathy Chapman MD at the University of Chicago Medical School. We fast became friends, then fell in love and married the day after she graduated medical school in 1988. We came to Memphis after Dr. Chapman completed her specialty training in rheumatology – which is the study of arthritis and connective tissue diseases like lupus and scleroderma – at Strong Memorial Hospital, in Rochester New York – in 1993. We’ve been practicing together in Cordova TN since 1993.
MedComplete. It handles all the usual medical office functions from medical records to prescriptions to billing. MedComplete requires constant upgrades. Staying up-to-date allows us to deliver better care. On July 10th of 2017, we shall have reached 19 years of being entirely paper-free at our office! We are also both dedicated to staying up to date in our respective fields. We participate in a spectrum of medical organizations, Dr. Chapman being a member of the American College of Rheumatology and myself a member of the American Academy of Dermatology, as well as the Tennessee Medical Association and the Memphis Medical Society. My dermatology practice includes both medical and surgical treatments for common skin conditions – acne, seborrheic dermatitis, rosacea, psoriasis, and both precancerous and cancerous skin lesions, including melanoma, basal cell skin cancer, and squamous cell skin cancer. I perform Mohs surgery – Mohs Micrographic Surgery – for skin cancer – to allow me to check the margins while the patient is having the surgery. I also offer both sterile and clean surgeries in the office. And I offer allergy patch testing to try to identify what chemicals a person may be allergic to. I use systemic therapies for severe skin conditions – including Accutane (isotretinoin) for severe or resistant acne, and biological injections for psoriasis. These therapies help to improve patient’s self-image, a key factor in their success in life. So it’s all about helping people to heal both medically and emotionally. Rheumatology is the study of conditions of the connective tissues of the body – focusing particularly upon the joints – but also covering the tendons and ligaments. And Rheumatologists – like Dr. Cathy Chapman in our practice here in Cordova – are all about keeping people able to function in their lives to the fullest of their capacity.
Dr. Chapman and I practice different medical specialties, but our practice philosophy is similar: strong patient engagement. We believe that a patient who has a deeper understanding of the disease is better able improve quicker. Better patient understanding supports a solid treatment plan.
Dr. Chapman uses systemic therapies to help her patients with rheumatoid arthritis and connective tissue diseases like lupus and psoriatic arthritis. She offers joint ultrasound, as well as in-office X-rays and labwork. Since there are over 300 separate diseases in rheumatology, these tests greatly help Dr. Chapman to diagnose joint conditions and disorders and also to measure a patient’s progress.
We spent five years – between 1996 and 2001 – designing our own computer system at Rheumatology and Dermatology Associates – to enable us to become paper-free – thereby saving time that we could spend with patients. Our system is called
So welcome to Rheumatology and Dermatology PC, as we enter our 25th year in Memphis. We look forward to working with you.
• Diagnosis and management of conditions of the joints as well as the skin, hair, and nails • Medical evaluation of and testing of lupus, scleroderma, and dermatomyositis • Joint ultrasound • Management of acne, psoriasis, and contact dermatitis • Allergy patch testing • Surgical treatments of skin conditions such as skin cancers, atypical moles, and cysts • Keeping athletic people able to function to their full capacity 18
Our Goal is To Help You Achieve Healthier, Smoother, Younger Looking Skin! MEDICAL DERMATOLOGY Acne Eczema Psoriasis Warts Rashes Allergy Patch Testing Skin Cancer Screenings Mohs Micrographic Surgery For Treatment of Skin Cancer AND MUCH MOREâ€¦
ANTI-AGING SERVICES Photoaging Consultations Chemical Peels Sclerotherapy (leg vein injections) Zyderm (collagen injections)
Ask About our Organic + Scientific Skin Care Line
Visit us online: www.bigriversilkskincare.com www.rheumderm.com
RHEUMATOLOGY + DERMATOLOGY
Dr. George Woodbury Jr is a board certified dermatologist with over 30 years experience
A S S O C I A T E S , P. C.
Rheumderm.com Facebook: Rheumatology and Dermatology Associates
8 14 3 W A L N U T G R O V E . C O R D O VA . T N
9 0 1.75 3 . 0 16 8 19
Taylor Somerville, siblings Caroline, & Cole Giovannetti hang tough By Christin Yates. Photo by Philip Murphy.
Iron Tribers Take on World’s Toughest Mudder raising money for the Jason Motte Foundation In January, Cole Giovannetti decided he wanted a long-term goal to achieve in 2017. An Ironman finisher with a passion for long distance races with year-long training cycles, he discovered the World’s Toughest Mudder, a 24-hour race in November 2017.
Before his wife had a chance to talk him out of it, Cole reached out to several others who attend Iron Tribe Fitness classes with him. He got a couple others on board—his sister, Caroline Giovannetti, and longtime training partner, Taylor Somerville. They teamed up to complete a qualifying race in April that took place from 12-8 am. Each ran over 25 miles in that eight-hour
period, successfully qualifying for the big race in November
The Training Cole, 36, and Taylor, 38, met through Iron Tribe classes two years ago. Caroline, 30, started Iron Tribe Fitness about six months later after she and Taylor started dating. “Our relationship kindled through fitness,” she says. All three have their own approach to training, but they usually do long runs together on the weekends and go to River Fit in Tom Lee Park to get in hills, burpees, and stairs. Cole’s workout routine is made up of about 90% running and 10% strength training. He takes a typical marathon training plan and tweaks it to meet the demands of longer races. Leading up to
the World’s Toughest Mudder in November, he does back-to-back 10- or 12-mile runs on Monday and Tuesday. Wednesdays he does strength training and goes to an Iron Tribe Fitness class. Thursday is another 10-miler, followed by back-to-back long runs over the weekend. Recently he did a 13-mile run the night before the Chicago Marathon, which he used as a training run for the 24-hour race. Taylor does more high intensity interval training, similar to Iron Tribe Fitness classes, several days a week and incorporates strength work with squats and deadlifts into his routine. He does yoga and a track workout once a week. Saturdays he typically runs for 3-5 hours at Shelby Forest, followed by a short run on Sunday morning. While he admits he didn’t train specifically for the 8-hour race in April, his fitness base of Iron Tribe and strength training helped him finish strong.
COVER PROFILE Caroline believes in changing up her fitness routine to keep it interesting. She runs to Iron Tribe Fitness four days per week, does the workout, and runs home. She also does a long run on Wednesday mornings with a group. On weekends she changes it up between running, Iron Tribe, River Fit, and trail runs at Shelby Farms. Cole, Taylor, and Caroline completed another Tough Mudder race in September. As a busy attorney, Caroline has had to scale back her training since then because of work and travel commitments. However, she will be Cole and Taylor’s “Pit Chief” for the World’s Toughest Mudder. As Cole and Taylor complete each 5-mile loop, she will be on the sidelines with food, extra clothes, fluids, etc. to help them meet their goal.
Get started with Iron Tribe! The 45-minute “PUSH” class offers a high-intensity workout that focuses on simple movements to burn calories, build lean muscle, and improve overall conditioning. For more information visit Irontribefitness.com or call 901.590.2095
Taylor and Caroline eat healthy during the week and allow indulges on the weekends. Breakfast is usually eggs or yogurt with granola followed by protein and/or a salad for lunch. Dinner is vegetables, meat, and healthy carbs. Caroline is new to counting macros and snacks on protein bars or Larabars to ensure enough protein and healthy fats in her diet. With two young children at home who like snacks and Chick-fil-A, Cole admits his diet isn’t as strict. Part of his love of running is to balance his love for food, including Gibson’s Donuts and Garibaldi’s Pizza.
Running for a Reason Cole and Taylor are running the World’s Toughest Mudder to raise money for the Jason Motte Foundation. With a mission to Strike Out Cancer, the foundation provides comfort and care where there is a need for those affected, directly or indirectly, by cancers of all kinds. For more information or to donate, visit jasonmottefoundation.org.
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MICHELLE ADAMS, CYCLOCROSS AGE: 33 BIRTHPLACE: Painesville, OH OCCUPATION: Physician Assistant in Interventional Pain Management with Crosstown Back and Pain Institute FAMILY: Husband, Chris Adams, and two Jack Russell terriers, Ella and Lucy. FIT CLUB: I ride with the Memphis Hightailers occasionally. WW BRAGGING RIGHTS: Tri-Star Cx Women’s 1/2/3: Day 1, 1st place. Day 2 I did the Men’s 4/5 race immediately prior to the women’s race and placed 16/22 then 3rd in women’s; CX the Lawn Women’s 1/2/3: 2nd place; MOAB CX women’s 1/2/3: 1st place. FAVORITE FITNESS ACCOMPLISHMENT: Winning the 2015 State Championship and Best Overall Rider in Virginia. I ❤ CYCLOCROSS: I love pushing myself to conquer and overcome different obstacles each race. Cyclocross is one of the few sports you race on the same course as the pros. At big events you can go right up to them at their team tents, shake hands, get photos, and check out their bikes. In what other sport can you regularly rub elbows with the best! FITNESS MOTIVATION: My love of competition. WW GEAR: Trek Boone (Race Shop Limited Edition), Garmin Edge 510, Pearl Izumi X-Project 2.0 MTB Shoes, POC Helmet. OBSTACLE COURSE: I was involved in a serious motor vehicle accident in 2006 and sustained multiple orthopedic injuries, resulting in T12-L4 spinal fusion, bilateral sacroiliac joint fusions, a plate in my pelvis, and a rod with pin in my left femur. Thankfully I do not have any chronic pain issues and have completely healed. BEST EATS: I really like Ecco, and my favorite BBQ joint is a toss up between our local Pig and Whistle and Germantown Commissary. FAMOUS DINNER COMPANION: Kate Middleton. Although she’s royal, she seems very down to earth. I love her fashion choices! IF YOU WERE STRANDED ON A DESERTED ISLAND WHAT 3 THINGS WOULD YOU BRING: (1) My husband. We always find a way to have a great time together. (2) Our dogs. I don’t want to be without them! (3) Sunblock. No one likes sunburn. OBSESSION: I love to bake! ON MY NIGHTSTAND: “Healthcare You Can Live With” by Church Health’s Dr. Scott Morris and “The Brave Athlete, Calm the F*ck Down and Rise to the Occasion” by Simon Marshall and Lesley Paterson BINGE WATCH: Fixer Upper INDULGENCE: Wine, chocolate, sleeping in. FAVORITE QUOTE: “Coincidence is God’s way of remaining anonymous.” —Albert Einstein.
“I love pushing myself to conquer and overcome different obstacles each race.” Interview by Hailey Thomas. Photo by Philip Murphy.
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JEFF WHITE, TRAIL RUNNER & ROAD CYCLIST AGE: 43 BIRTHPLACE: Atlanta, GA OCCUPATION: Director of Technology at Grace-St. Luke’s Episcopal School FAMILY: Wife, Kimberly; sons, Max (14) and Marley (12); dogs, Pez and Mr. Big FIT CLUB: I’m more of a solo runner, but I coach the GSL Middle School Cross-Country team, so in the fall I run with 30-40 amazing middle schoolers at Overton Park. WW BRAGGING RIGHTS: Last race was the Cooper-Young 4-miler where I placed 2nd in my age group (26:45). FAVORITE FITNESS ACCOMPLISHMENT: Completing my first marathon, Memphis St. Jude, as a hero. This year will be my fourth.
I ❤ TRAILS: I love being outdoors, experiencing nature, discovering unexpected wildlife, and staying in good shape. I have also grown to appreciate the camaraderie of the Memphis running scene.
I WOULD LIKE TO DINE WITH: Jerry Garcia, to learn all about his effortless mastery of music. And maybe Bob Dylan, Pablo Picasso, and John Lennon. I guess it would be more of a dinner party.
FITNESS MOTIVATION: I want to be as healthy as possible so I can keep up with my boys.
BESIDES RUNNING WHAT DO YOU DO FOR FUN: I play guitar, banjo, drums, a little piano, and a handful of other instruments. I get together with friends pretty regularly to make music.
CROSS-TRAIN: I bike the Greenline and Shelby Farms, I take yoga classes in the science room at GSL, and I box with a heavy bag in my garage. WW GEAR: Nothing special—I wear a Flip Belt to carry my phone, which I keep in a ziplock bag, and I like wearing a hat. Good socks are pretty important too. BUCKET LIST: I want to take my family on an RV trip across the country.
ON MY NIGHTSTAND: Just finished “Travels with Charley” by John Steinbeck. BINGEWATCH: Lately, Ken Burns and Lynn Novick’s “The Vietnam War” on PBS. INDULGENCE: Good guitars and good beer. MANTRA: Just say yes and figure out the rest.
BEST EATS: Lately, I’ve been enjoying the roof at Aldo’s Pizza on Cooper. The Bring out the Gump pie with a Tiny Bomb is hard to beat.
“I love being outdoors, experiencing nature, discovering unexpected wildlife, and staying in good shape.”
Interview by Hailey Thomas. Photo by Philip Murphy.
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Paleo Pumpkin Pie Amanda Torres
is the founder of the food and health blog, The Curious Coconut. In 2010, Amanda was diagnosed with health issues including obesity, prediabetes, hypertension, and an autoimmune skin condition. After adopting the Paleo Diet, she achieved life-changing results and lost 80 pounds in one year.
Pumpkin Boniato Crustless Pie Recipe courtesy of Amanda Torres, author of “Latin American Paleo Cooking.” Serves 9-12
In her new cookbook, “Latin American Paleo Cooking,” a collaboration with her mother-in-law Milagros Torres, Amanda shares an adventurous side of Paleo that embraces authentic Latin American comfort foods completely free of gluten, dairy, and refined sugar.
q 4 Tbsp (60 g) unflavored gelatin
“The hardest things in restaurants to avoid are bad oils. Most still cook everything in unhealthy soybean/corn/vegetable/canola oils and hydrogenated trans-fat oils to fry. But some cook only with extra virgin olive oil or even butter. I just have to accept that I’m eating some bad oils when I dine out at most places. “Since I am seven years into Paleo and making it a sustainable lifestyle, I follow the 80/20 approach. I follow it about 80% of the time and use dining out to allow things like corn and beans in that 20%. I often enjoy a gluten-free bun with my burgers and will eat rice, beans, and corn. Arepas are one of my favorite foods!”
Favorite Local Flavor “At Beauty Shop I order the Ancho Garlic Charred Beef Carpaccio (hold the cheese) and Maple Glazed Bacon-Wrapped Steak Frites. At Lyfe Kitchen I like the grass-fed burger (lettuce wrapped or with a gluten-free bun) or the Turkey Meatball Martini (hold the cheese) with a side of the sweet potato fries. I dump the meatballs right on top and eat it like pasta.”
By Hailey Thomas
“You can have all of the traditional Southern Thanksgiving fixings while following strict Paleo. I’ll be cooking a pastured turkey from Renaissance Farms, giblet gravy (thickened with cassava flour), gluten- and dairy-free green bean casserole (complete with Paleo fried onions on top), sweet potatoes roasted in coconut oil and seasoned with cinnamon, and maple bacon roasted Brussels sprouts (on my blog). For dessert, I’ll make the crustless Puerto Rican pumpkin pie from my cookbook and my adaptation of my Grandma’s coconut pie with cassava flour crust.”
q 1 ¾ cups (394 g) mashed boniato, or white or yellow sweet potatoes
(use about 1 lb peeled and cubed) q 1 ¾ cups (394 g) mashed calabaza squash (from about 1 lb peeled
and seeded squash), or a 15 oz can of pumpkin puree q 1 ½ cups (355 ml) coconut milk
q ½ to ²/³ cup (115 to 150 g) coconut sugar q 1 tsp (2 g) ground cinnamon q ½ tsp ground ginger q ½ tsp aniseeds q ½ tsp ground cloves q ¼ tsp fine Himalayan salt
Directions: 1. Place the peeled and cubed boniato and calabaza in a pot and cover with water. Bring to a boil over high heat and cook until all the pieces are fork-tender, about 20 minutes. Drain, place in a mixing bowl, and mash into a smooth consistency. If the boniato is particularly stringy, puree the mixture in a food processor or with an immersion blender until very smooth. 2. Pour the coconut milk in a small pot and gradually sprinkle in the gelatin, whisking frequently until wetted. Do not allow clumps to form. Once all the gelatin is incorporated, heat over medium heat, whisking often, until all the gelatin dissolves smoothly. 3. Combine all the remaining ingredients with the boniato mixture and pour in the coconut milk mixture. Add the sugar gradually and taste the batter until it reaches your desired sweetness. Pour the batter into an 8-inch (20.5-cm) square glass dish. Cover and refrigerate for several hours until set. Serve chilled. Omit the aniseeds and optionally replace with ½ tsp of ground mace for Autoimmune Paleo.
AM Diabetes & Endocrinology Center and Mid-South Foot & Ankle Specialist present the 11th annual:
SUGAR RUN 5K November 11, 2017 â€˘ 10:30am Johnson Park, Collierville
1st Place: $250 2nd Place: $150 3rd Place: $100
Prizes awarded in Male, Female, and Junior/High Student
Help support the Juvenile Diabetes Research Foundation Register at www.racesonline.com
What Does Your Smile Say? A healthy smile is a reflection of a healthy you. Dr. Kathryn Sneed
A powerful connection with lasting impressions. Your smile says so much about who you are â€” both inside and out. Your mouth, gums, and teeth are deeply connected to the rest of your body. Dr. Kathryn Sneed wants to help you understand the importance of maintaining complete dental and physical health. Why? Because sustaining overall function and balance, means taking care of you and your smile. Coupled together, dentistry and staying fit are the perfect combination for a healthful, captivating you.
Represent your very best. Call us, today!
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8095 Macon Road
kathryn Sneed, dmd, mba
www.SneedDentalArts.com | 901.472.7070 27
Smoky Autumn Salad By Andrea LeTard
The temperature has finally dropped and it’s time to start planning big holiday celebrations. This salad represents everything fall from sweet potatoes to maple syrup—with a little kick of smoked gouda and smoked almonds. It’s simple and healthy yet bold and hearty with a unique flavor combination in each bite. Keep it clean or add crumbled crispy prosciutto to take it up a notch. DRESSING: q 3 Tbsp maple syrup q 3 Tbsp olive oil q 1 Tbsp Dijon mustard q ½ tsp cinnamon q K osher salt and freshly cracked pepper
SALAD: q 1 large sweet potato – peeled and cut into 1/2-inch cubes q 1 Tbsp olive oil q 1 Tbsp maple syrup q ½ tsp cinnamon q ½ tsp kosher salt q ¼ tsp freshly cracked pepper q 4 cups spinach q 4 cups arugula q 1 cup smoked almonds – roughly chopped q 1 cup smoked gouda – shredded
1. Prepare the dressing In a container with a lid. Add the maple syrup, olive oil, mustard, cinnamon, and a dash of salt and pepper. Shake together until combined. 2. H eat oven to 400F. On a baking sheet covered in foil, toss together the sweet potato cubes with the olive oil, maple syrup, cinnamon, kosher salt, and pepper. Roast for 12-15 minutes or until slightly golden and tender. Set aside to cool. 3. In a salad bowl, mix together the spinach and arugula. Top with the cooked sweet potatoes, smoked almonds, and smoked gouda. Pour the dressing over the top and toss together.
Andrea LeTard is a personal chef, cooking instructor, and creator of Andrea’s Cooktales, a recipe website and video series where there’s a story behind every recipe. Her recipes are what she calls “next-generation southern” – fun and fundamentally southern with a modern twist using fine, fresh, and unexpected ingredients. She is a regular contributor on Local Memphis Live, her recipes have been featured on The Today Show, and she was chosen as a Top 100 contestant on MasterChef Season 6. Follow Andrea on Facebook, Instagram, and Twitter or read her blog and watch her video series at www.andreascooktales.com.
Tips For Runners: How To Make It To The Start Line WITHOUT Pain Or Injury
- Report By Leading USA Knee Pain Expert, Trevor Ling
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COLLIER VILLE (TN) - THIS REPORT is for the person who is suffering from the stress of daily, annoying, knee pain. The type of “ache” and/or even “sharp pain” where you get so mad or even physically nauseated that you feel your only option is to stop what you’re doing completely, reach for the pain medication and wonder how long you’ll be told to rest up for this time! The thing is, all of those pain medications are not good for your stomach - and the long periods of rest you’ve been told about, is not likely to be doing you much good either. Over the last 10+ years I’ve been working on a daily basis to help people aged 35+ find relief from chronic knee pain - and what I can tell you is that the cocktail mix of more rest and more painkillers or even “a quick injection” will do absolutely nothing to get to the root cause of knee pain... No matter what most Medical Professionals say! And it’s because I’m growing increasingly frustrated with the number of people suffering unnecessarily that I’ve written an 10 page report that details the 8 things any person can do to relieve knee pain naturally... And I want to send you this report completely at no charge. Now, I don’t know if these 8 things will relieve you of your knee pain completely. And I can’t promise that what has worked for most of my patients and clients over the past 10+ years, will work for you too. However reading my free report is definitely better than spending another day “resting”, “accepting it”, thinking “it’s your age” or worse yet, masking it with pain medications. If your recurring knee pain is affecting your job, your ability to keep active, threatens your independence, or hinders your family leisure time... Then you really need to read this free report.
Knee Pain “Truths” Finally Exposed
3040 Forest Hill Irene Rd #109 (Poplar @ Forest Hill in Germantown)
This report exposes how pain medications and injections might be cheaper (for your insurance!) and easy for a Doctor to prescribe, but
may not necessarily be right for you in the long run... Have you seen the list of crippling side effects these days? This 100% FREE report, titled: “8 Proven Ways For Runners To Stop Nagging Hip And Knee Pain! Run Faster And Longer Pain Free Without Stopping Your Training routine” (Value $28!) reveals the leading cause of knee pain that is overlooked by 95% of Doctors (hint: there’s a chance you do it everyday without realizing!), and even shows how you can get to the bottom of knee pain quickly, naturally, for FREE, and without needing a referral from a Doctor!... More: The report also exposes what most Doctors fail to recommend people aged 35+ when treating knee pain, and reveals for the first time to the residents of Collierville simple, yet often overlooked routines that help make knee pain go away fast... as well as improving posture, all at the same time - I’d say they’re perfect if you’re a lady aged 35+ and worried about looking “awkward” or losing your confident, healthy posture at the hands of chronic knee pain. I want you to imagine how life will be in five years from now if you DON’T get a grip on your knee pain now. How will your knee pain affect your job? Your preservation of self worth and your independence? Will you be a fun person to be with? Or live with? Ok, you get my drift...
How To Request Your Free Copy Today:
It’s time to request my free tips report... By calling this free phone number now: (901) 531-9954 There are a limited number of free copies available - so please call today: (901) 531-9954 or, if you want the report right now, please visit www.peakpotentialpt.com/knee and you can download it instantly. - Sincerely, Trevor Ling, Peak Potential Physiotherapy P.S. No one will ask you for money for anything else when you call to request your free tips report written by one of the countries leading experts on finding relief from knee pain. Call now: (901) 531-9954 (you can leave a message 24 hours) or visit www.peakpotentialpt.com/knee to get your report sent to you right now.
10 FOODS TO FIGHT
By Blair Mize, MS, RDN, CSSD, LDN
A natural response to injury, pain, stress, or illness—inflammation isn’t all bad. Acute (or short-term) inflammation is a sign the body is taking care of itself after an affront. An acute response may occur during recovery from a hard workout, while fighting off an infection, or through healing from a burn or an allergic reaction. Inflammation becomes problematic when it is chronic (or long-term), potentially leading to cell damage and chronic disease. In fact, it may be a root cause of metabolic syndrome, atherosclerosis, and Type 2 Diabetes, among others. Individuals who are overtraining or have various types of arthritis may also be inflamed.
The following foods can help combat inflammatory processes:
Collegiate athletes across the country enjoy tart cherry limeades after tough practices. Though research suggests a person likely needs 1.5 cups of tart cherries or 1 cup of tart cherry juice per day to see benefits, they’re worth including because they contain anthocyanins and catechins, powerful antioxidants that help fight inflammation.
Avocado This rich, creamy fruit enhances toast, salads, and sandwiches and is an excellent source of inflammation-reducing monounsaturated fat and antioxidants. Turmeric
Curcumin, a potent compound found in turmeric, is touted for its antibacterial, antiviral, and anti-inflammatory effects. Possibilities for cooking with turmeric are endless, and the bright yellow spice is often used in Indian and Asian recipes. It can also elevate egg dishes, roasted vegetables, or sautéed shrimp.
Nuts & Seeds
Add walnuts, ground flaxseed, pumpkin and sesame seeds to salads and stir-fries or enjoy as a quick, convenient snack for an added boost of omega-3s. Some nuts and seeds have been shown to lower C-reactive protein (a marker of inflammation linked to increased chronic disease risk and arthritis).
Contrary to popular belief, dairy can play a role in reducing (versus promoting) inflammation. Specifically, live active culture yogurt packs a probiotic punch that tends to reduce inflammation and maintain gut health.
The equivalent of 1½ cups lentils, chickpeas, beans, peas, and edamame per day delivers a healthy dose of magnesium that has been shown to aid in reducing chronic inflammation.
Plan salmon, tuna, mackerel, or sardines into a couple meals per week for a satisfying dose of omega-3 fats, which are essential for a healthy inflammatory response.
Tomatoes Before shying away from all nightshades (which have been widely blamed for arthritis inflammation), it’s important to note the research is inconclusive around this family of vegetables, which includes tomatoes. The evidence is solid that lycopene-packed tomatoes help reduce inflammation, in turn lowering cancer and cardiovascular risks.
Incorporate veggies from this powerhouse category to ensure a diet rich in inflammation-fighting phytochemicals. Roast broccoli, Brussel sprouts, or cauliflower or try sautéing or adding kale and cabbage to salads several times per week.
Berries Though berries like blueberries and goji berries have become more famous than others for anti-inflammatory properties, there are no bad berries. A great source of antioxidants, their flavor isn’t the only sweet thing about them! Pick up bags of frozen berries at the grocery store to enjoy during fall and winter months when berries are not in season.
A balanced, varied diet that includes mostly whole, minimally processed foods is key for long-term health. There are plenty of other foods that could be added to this list, but regularly planning in these therapeutic foods fuels the body to prevent and manage chronic inflammation.
Blair Mize, MS, RDN, CSSD, LDN is co-owner of Memphis Nutrition Group, a nutrition & lifestyle counseling practice operated by registered & licensed dietitians/nutritionists. Memphis Nutrition Group believes in a non-diet approach that promotes overall health and optimal performance without compromising the enjoyment of food. For more information call Memphis Nutrition Group at 901.343.6146 or visit www.MemphisNutritionGroup.com.
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GET IN THE PICTURES THIS YEAR!
The Transformation Doctor can get you back in shape for those important moments of your life. Don’t wait…make that decision today! Call today for a free consultation.
DR. JOHN W. WHITE, JR.
BOARD-CERTIFIED IN FAMILY MEDICINE AND OBESITY MEDICINE
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EVERY THURSDAY AT NOON FOR “TRANSFORMATION THURSDAY”
2150 WEST POPLAR AVE., SUITE 102, COLLIERVILLE
901-221-7212 • THETRANSFORMATIONDOCTOR.COM
ACTIVE HEALTH CHIROPRACTIC We offer a full spectrum of treatments and therapies to address most aches and pains associated with an active lifestyle • Manual Medicine such as Chiropractic, Active Release Technique (ART), Deep Tissue Laser Therapy, Fascial Distortion and many other techniques • Solutions for Myofascial Pain, Tendonitis, Bursitis, Plantar Fasciitis, arthritis, carpal tunnel syndrome, epicondylitis, sprains/strains, trigger points and other musculoskeletal problems • Dr. Jeremy Jessop has over a decade of experience dealing with sports injuries, is master certified in ART, and is an Ironman himself
7844 Farmington blvd Germantown • 901.340.1837
Dr. Jeremy Jessop DC
11/4/17 Home Run 5K Germantown, TN
11/11/17 1 Less Orphan 5K Bartlett, TN
11/18/17 Harding Academy presents Happy in Memphis 5k
11/4/17 5k for MITC Olive Branch, MS
11/11/17 Shelby Farms Greenline Half Marathon
11/4/17 Caregivers Respite Laura E. Carter 5k
11/18/17 Tim Creager Memorial 5k Run/Walk
11/11/17 Turkey Trot with Cops Memphis, TN
11/4/17 Country Store 15k and 5k Olive Branch, MS
11/11/17 3rd Annual Tiger Band On The Run 5k Hernando, MS
11/4/17 Heart 4 A Hero Millington, TN
11/11/17 The Mid-South DD 5K
11/23/17 Memphis Turkey Trot 4 Miler and Turkey Leg Relay
11/11/17 Alpha Delta Piâ€™s Run for Ronald 5K Memphis, TN
11/25/17 10th Annual MRC Recovery Run 5K
11/4/17 Race for Grace 5K & 1Mile Walk/Run Memphis, TN 11/5/17 MRTC RRS 1st Half Marathon Millington, TN
11/11/17 Memphis Jingle Bell Run Memphis, TN 11/11/17 Sugar Run 5K Collierville, TN
Bartlett, TN 11/19/17 MRTC RRS 2nd Half Marathon Millington, TN
Memphis, TN 12/2/17 St. Jude Memphis Marathon Weekend Memphis, TN
Race Directors, Reach Runners! Call Hailey at 901.335.6005 or firstname.lastname@example.org
4th Annual Ken Novotny Memorial Chilly Chili 5K and 1 Mile Family Fun Run benefitting Concord Academy
Saturday, November 18 | 9am | Memphis, TN chip timing, cash prizes and custom awards, long sleeve tech tee, Firehouse chili, live music by Evening Shade $450 cash prizes top 3 female & male runners, chip timing, custom awards, long sleeve tech tee
TENNESSEERUNS.COM SHELBY FARMS KIDS DASH 8:45AM | 5K 9AM NOVEMBER 23 | 2017
36th Annual Memphis in May Triathlon MAY 19 & 20, 2018 | REGISTRATION OPENS DECEMBER 1, 2017 MAY 19 MIM SPRINT TRI 1/3 SWIM | 12 MILE BIKE | 3 MILE RUN MAY 20 MIM OLYMPIC TRI .93 MILE SWIM | 24.9 MILE BIKE | 6.2 MILE RUN
ARKANSAS DELTA FLATLANDER This was a Metric Century 62 Mile and 21 Mile Ride
1. Emily Schultz
6. Jim Jackson and Lisa Schafer
2. Dan Ford and John Zinn
7. Martin Laferney
3. Sandy Carroll
8. Bill Bizot
4. Taylor Taylor and Todd Garrick
9. Tim Roop and Becky Roop
5. John Bell and Alyce Langley
10. Tim Kelley 11. William Abrams and Jonathan Devin
Photos taken by: JEN RUSSELL email@example.com lifeiscreative.weebly.com
YOU NEED US TO KNEAD YOU!
therapeutic massage thai massage ashiatsu oncology massage manual lymphatic drainage reflexology bamboo fusion synergy hot stone
MIDTOWN MASSAGE & BODYWORK
885 South Cooper
901.596.3838 Purchase GIFT CERTIFICATES & SCHEDULE APPOINTMENTS online at
PAMELA PITTS CFP®, RICP® Financial Advisor
Pamela is a Financial Advisor and CERTIFIED FINANCIAL PLANNER™ professional with Waddell & Reed. Pamela focuses on investment management and comprehensive financial planning. Her goal is to develop financial plans tailored specifically to each client’s needs and implement the plans using suitable investment and risk management strategies. She works with individuals and families regardless of the size of their portfolios. Pamela strives to establish trusting relationships with her clients while maintaining open communication throughout the relationship.
WADDELL & REED, INC. 6060 Poplar Ave, Suite 450, Memphis, TN 901.685.2700
To Fit Your
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.
4715 Poplar Ave 38117 East Memphis
Sophisticated Food In CASUAL Atmosphere.
Valet Parking Available Nightly
6641 Poplar Ave Suite #106 Germantown
120 Monroe Avenue, Downtown 901-527-7085 www.McEwensOnMonroe.com
ST. JUDE RIDE Benefitting St. Jude Childrenâ€™s Research Hospital
1. Forrest Smothers
6. Mike Kamler
2. Mendy Katzman
7. Bob Bean
3. Paxton Wall
8. Greg Pickle
4. Jay Martin
9. Carney Calcutt
5. Jay Wheaton
10. Tyler Poschel 11. Lori Kyle and Katherine Wilson
Photos taken by: JEN RUSSELL firstname.lastname@example.org lifeiscreative.weebly.com
Center for Rehabilitative Medicine
can help get
life back to
After an accident or illness, getting back to your life is the top priority. At the Center for Rehabilitative Medicine, we are dedicated to helping you recover and regain your physical health. Our care team, led by a boardcertified physical medicine and rehabilitation physician, collaborates with you to develop progressive paths to wellness that may include physical therapy, pain management, and other therapeutic services. It’s not just our job to give our patients the specialized care they need to return to an active life, it’s what we love to do.
Schedule an appointment online at RegionalOneHealth.org
or call 901.515.EAST East Campus • 6555 Quince Road Memphis, TN 38119
Injuries don’t clock out at 5 p.m. Just because you’re injured outside normal office hours doesn’t mean you have to make a trip to the ER. The specialists at Campbell Clinic are available to treat your breaks and sprains on evenings and weekends. GERMANTOWN Mon – Thurs, 5-8pm | Sat, 8-11am 1400 S. Germantown Rd. SOUTHAVEN Mon – Thurs, 5-8pm 7545 Airways Blvd. ©2016 Campbell Clinic P.C. All rights reserved. Campbell Clinic is a registered trademark of Campbell Clinic P.C.