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Lauren Paquette World-Class Distance Runner

THE

ANTI-AGING YOUR BEST MARATHON YET

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Left: Kimberly Hall, brain aneurysm survivor, with the 3D model of her head that Dr. Arthur used to save her life. She’s now back to teaching and grateful for each new day ahead.

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H+F SEPTEMBER ES TABLISHED IN 1996

ON THE COVER

20 years and running stronger Publisher Amy Goode

18 How To Run Your Best Marathon 24 Lauren Paquette

amygfitness@comcast.net

World-Class Distance Runner

CONSULTANTS

901.218.4993

38 Quick and Healthy

Executive Editor Hailey Thomas

Mini Frittata Muffins

hailey@memphishealthandfitness.com

901.335.6005

Advertising & Marketing Amy Goode 901.218.4993

LIVING HEALTHY 14 ACL Injuries Highest Among

Football And Soccer Players

38

16 What To Know About

Bio-identical Hormone Therapy

BEAUTY 20 New Hair Loss Treatment 22 Slow Aging From The Inside Out

FITNESS 26 Finding Fitness & Heart Health 28 Endurance Athlete, Kevin Leathers “The Heart Attack I Never Saw Coming”

LIFESTYLE 30 Lifestyle Coach Nancy Fain, Aging Gracefully

FOOD + NUTRITION 36 No Nonsense Nutrition for Healthy Aging

39 Anti-Aging Smoothie 40 Smoked Trout +

Hailey Thomas 901.335.6005 Copy Editor Laurenne Hom Contributing Writers Robin Beaudoin Christin Yates Andrew Chumney Margaret Molteni Amy Lawrence Erica Walters Graphic Design Brian Williams Photographers Philip Murphy Sarah McAlexander Ziggy Mack Chris Hope Jen Russell 740 N. Evergreen Street Memphis, Tennessee 38107 Send articles and photos to hailey@memphishealthandfitness.com H+F reserves the right to edit all materials for clarity, space availability and suitability for publication. First copy free, additional copies, $1. Mailed subscriptions: $25 per year. Back issues, $5. Memphis Health + Fitness Magazine does not knowingly accept false or misleading advertising or editorial content, nor does Publisher assume any responsibility should such advertising or editorial appear. Readers are encouraged to notify Publisher when they suspect false advertising. All rights reserved. Copyright © 2016.

Apple Stuffed Acorn Squash

IN EVERY ISSUE 6 Starting Line Tips and Products for the Fitness Minded

8 Fit News Fit Happenings Around Town

32 Weekend Warriors: – Kristen Navarre – Jack Tucker

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32

42 Events Calendar 44 Photo Finish:

– Elvis Presley 5k – Overton Park 5-Mile Classic

On the Cover: Lauren Paquette Photo by Sarah McAlexander


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Fit Product Pick

Body by Body Glide

With marathon training in full swing, protect your skin against miles of running that causes chafing, irritation, and blisters. This balm forms a dry, invisible barrier, effective wherever skin is rubbed by clothing, footwear, or skin. It’s not wet, greasy, or messy and is sweat resistant. $14.99, Bodyglide.com. Available at Fleet Feet and Breakaway Running. See How to Run Your Best Marathon on page 18.

Professional MMA fighter Mandy Polk is the Main Event at the V3Fights on October 1 at The Fitz Casino in Tunica, MS. For more information go to www.v3fights.com

GO MANDY!

Anti-Aging Watermelon Juice Nothing is more thirst quenching than watermelon. Summer winds down in September, but fresh pressed watermelon juice is available all year long. Watermelon juice is super hydrating, which is important in a humid climate. It’s a great source for calcium and potassium (electrolytes), lycopene (cancer fighter), Vitamin A (collagen), and Vitamin C (healthy skin, hair and nails). Drinking watermelon juice is known to lower blood pressure and increase libido—it’s a Win-Win!

Fit Tip

Sorghum the Super Grain Move over quinoa, there’s a new grain in town… Sorghum—grown right here in the USA. You may be familiar with sorghum molasses, a staple at your southern grandparents’ table, but Sorghum is becoming the new wunderkind in grains. It’s a delicious and satisfying, gluten-free grain that digests easily and is rich in protein, vitamins, minerals, and antioxidants. Plus it’s eco-friendly. Chefs love sorghum’s texture and versatility, which gives it an edge over other grains such as quinoa. Substitute rice (or quinoa) for sorghum in your next fit recipe. Available at your local grocer.

Reginelli Recommends: Lyric Pinot Noir 2014

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Rich in ripe cherry, red raspberry, and fresh strawberry, this youthful Pinot Noir drinks complex with hints of cinnamon, cardamom, sandalwood, and cola. It offers an elegant structure, silky tannins, and bright acidity for late summer’s cooler nights. Lyric pairs well with salmon, BBQ chicken, and pasta dishes. On sale $18.99. See Wine Enthusiast Mary Catherine Reginelli at Pyramid Wines & Spirits. For more information, call (901) 578-2773 or visit PyramidWines.com.

Been on a Fit Trip? Send your photo and a brief caption to hailey@memphishealthandfitness.com and you maybe in the next issue of H+F! H+F Editor, Hailey Thomas hikes in Chilean Patagonia


Amy

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.

No Pain is Your Gain and Our Goal

Hailey

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

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!

Christin

A freelance PR/Marketing professional, Christin Yates 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.

Sarah

Sarah received her BFA in photography from the University of Memphis and now works as a freelance photographer and a technician for lensrentals.com. She spends much of her time in front of her computer editing, but her free time is devoted to trying every Sunday brunch Memphis has to offer.

Erica

Our experienced physicians are committed to providing exceptional patient care in Orthopedic Surgery, Sports Medicine, MAKOplasty & Physical Therapy.

Robin

J. Ted Galyon, M.D. W. Lee Moffatt, M.D. Peter B. Lindy, M.D.

Erica Walters is a health coach/educator. She also teaches aerobic classes at Inbalance Fitness Harbor Town. Beyond writing and teaching aerobics, she enjoys long runs, traveling, jumbotrons at sporting events and hoarding nail polishes.

Robin Beaudoin is a lifelong Memphian and healthy eating enthusiast, with a background in art and education. She enjoys spin classes, yoga, and practices krav maga. She is wife to an avid outdoorsman, and mother to two ninjas. Her favorite part of writing is sharing experiences and connecting with fellow Memphians.

Call to schedule your appointment today.

Jennifer

Jennifer Brezina is a marketing and PR professional who loves Memphis and exploring the Mid-South. She recently joined her first community supported agriculture network and will lead a Girl Scout Troop in the fall. Her husband Paul is a physician at Fertility Associates of Memphis, and together they have 7-year-old twins. They worship at Germantown United Methodist Church and invite you to join them!

Jen

Jen is a freelance photographer and graphic designer. She is married to Will. They have two “fur babies” – a puppy named Barnabas and a kitty named Nevaeh. Jen loves taking Photo Finish race photos for H+F. Visit her website at lifeiscreative.weebly.com.

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www.eastmemphisortho.com 7


FIT NEWS

Shweta Patel, M.D. FACOG, Lieutenant Commander of the Medical Corps of the United States Navy, Joins Adams Patterson Gynecology & Obstetrics Adams Patterson Gynecology & Obstetrics is proud to announce that Dr. Shweta Patel will be joining the practice beginning August 15th. Dr. Patel received her Doctorate in Medicine from the University at Buffalo School of Medicine and Biomedical Sciences. She then became a Staff Physician in the Department of OBGYN at the Naval Hospital Camp Lejeune and most recently practiced at Walter Reed National Military Medical Center. Dr. Patel is also an Officer in the Medical Corps of the United States Navy. Dr. Patel was born in Europe and came to the US in 1985. From a young age. she was very interested in human science and wanted to be a doctor but didn’t think being an

OBGYN was what she wanted to do—until she experienced it. Practicing as an OBGYN, she is able to follow her passion: operate and develop continuity with her patients, help keep them healthy, and work with a broad range of patients. While she enjoyed Walter Reed National Military Medical Center, Dr. Patel was looking for a smaller practice with a strong commitment to improving the level of patient care. She interviewed at several different practices around the Mid-South but realized immediately that Adams Patterson was the place for her. Dr. Patel said, “It was love at first sight. I had a rough travel day and I was completely exhausted when I met the doctors late in the evening. I was so impressed with

how pleasant they were and they made me feel so comfortable, like I was already part of the family.” Dr. Leah Tonkin said, “We are so excited to have Dr. Patel as part of our group. She brings exceptional talent and skills to the practice and she fits right in.” “Our practice is focused on staying abreast of the latest advancements in women’s healthcare and her values align with all of the doctors and staff at Adams Patterson. Dr. Patel is certified by the American Board of Obstetrics and Gynecology. To schedule an appointment with Dr. Patel, contact Adams Patterson Gynecology & Obstetrics, (901) 767-3810

CHC and YMCA partner to create Church Health YMCA at Crosstown Concourse Thanks to a new partnership between the Church Health Center and the YMCA, the Church Health YMCA will open as part of Crosstown Concourse in early 2017. A press conference is scheduled for Thursday, August 4, 11:00 a.m. at Crosstown near the Beacon sculpture, with Crosstown Concourse as the backdrop. Members of the new Church Health YMCA will also have access to all other YMCA locations in the city. Plans for a preview party to showcase the new Church Health YMCA are in the works for the fall.

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The Church Health Center has a long-standing reputation for giving people the tools they need to live healthier lives, and the YMCA is a leading nonprofit strengthening communities through youth development, healthy living and social responsibility, working to make sure that everyone, regardless of age, income or background, has the opportunity to learn, grow and thrive.

“This true partnership is about us being better together,” said Church Health Center CEO Dr. Scott Morris. “Our mission at Crosstown Concourse is to serve more people and serve them better. Having the YMCA in our corner and us in theirs just makes sense, and it couldn’t have come at a better time.” The Church Health Center will enhance the member experience with programming such as specialty yoga, creative movement and dance classes, Pilates equipment classes, individual and group medical fitness programming, programming for the intellectually disabled, and physical therapy. Church Health Center will offer other wellness education services, too, including an expanded nutrition training kitchen, programming for children and teens, and creative movement classes. “The Y is thrilled to be able to collaborate with the Church Health Center to provide programs,

services and initiatives to improve health and well-being, nurture kids’ potential and provide support to our neighbors in Midtown and greater Memphis,” said Shauna Bateman, director of the new Church Health YMCA. “Within the Crosstown partnership, we have an opportunity to leverage each of our organizations’ strengths to broaden impact. Personally, I am excited to work within the community that I live, to be part of the vibrancy, optimism and enthusiasm that frames Crosstown Concourse and our city.” “The Board and Staff of the YMCA of Memphis & the Mid-South are honored and excited to be involved in this unique and historic partnership,” said Keith Johnson, president and CEO of YMCA of Memphis & the Mid-South. “We feel that we are a perfect complement to this vertical urban community and look forward to becoming more engaged with the many stakeholders that will make

up this special group. We see this as an opportunity for people to belong to the Church Health YMCA in Crosstown Concourse and to YMCAs across the city and region. Thank you to Church Health for giving us this opportunity to serve our community in this way.” “The Church Health Center and the YMCA joining forces at Concourse is a perfect example of the ‘better together’ mantra we’ve promoted from the beginning of the Crosstown project,” said Crosstown Development Executive Director Todd Richardson. “Their partnership not only allows the organizations to do what they’re best at, but the Y’s involvement expands the reach of our wellness programs and resources to serve more diverse needs throughout the Memphis community. I know everyone – whether resident, employee, student or visitor – will be elated to have the YMCA’s high-quality service and expertise as part of the vertical village.”


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FIT NEWS

Getting Serious About Heart Health

By Lori Pope. Photo by Lauren Turner.

Although he knew his family history put him at a higher risk for heart disease, WMC Action News 5 Chief Meteorologist Ron Childers never thought his lifestyle could harm his health. “I was working the morning show and waking up every morning at 2 a.m.,” he said. “I was making it through each day on caffeine and fast food, and it wasn’t until I sat down with my doctor that I realized how unhealthy my lifestyle actually was.” A native Memphian, Childers was impacted by heart disease at an early age. His mother suffered from heart damage brought on by a bout of rheumatic fever during her childhood. At age 35, she suffered a stroke and underwent several procedures to repair her damaged heart, including two heart valve replacements. “At one point, she had a mechanical valve that made a soft ticking sound,” he recalled. “That’s how we knew she was okay; we would hear the ticking from her room while she slept.” In 1995, when Childers’ career in TV was taking off, his mother underwent a heart transplant, which gave her an additional 19 years with her family. However, less than a year after her transplant, his father passed away suddenly from a heart attack at the age of 60. “My dad loved to eat everything fried and rarely exercised,” he said. “That really should have been my wake-up call in regards to my own heart health.” Years later, Childers discussed his diet and lifestyle with his doctor and was shocked when he realized he was making it through each day mostly by caffeine. “I was drinking multiple cups of coffee, a couple of energy drinks and diet sodas, and taking vitamins which were also high in caffeine,” he said. “I was only getting about four hours of sleep a night.”

Weatherman, Ron Childers, is chairing the 2016 Mid-South Heart walk on October 1.

He wanted to brush it off as just a glitch with the machine, but his wife knew otherwise and told him to make an appointment to see his physician. After he continued to have high blood pressure readings and became symptomatic, his primary physician referred him to Dr. Arie Szatkowski, a cardiologist with Stern Cardiovascular Foundation. “He put me on blood pressure medication, but I knew I would have to take a hard look at my diet and up my physical activity to keep from having to take additional medications,” he said.

Childers cut caffeine, modified his diet and began exercising regularly. He also transitioned to the evening news, which allowed him to develop better sleep habits.

Childers refocused his lifestyle, and began exercising for 30 minutes a day through a combination of P90x, running on the treadmill, and walking. He also started packing a healthy lunch for work each day.

A few years later, while at a local pharmacy with his wife, he decided to check his blood pressure at the kiosk. His numbers were significantly high.

In 2015, the American Heart Association asked Childers to chair the 2016 Mid-South Heart Walk campaign, and it was a role he was happy to accept.

The Mid-South Heart Walk is the American Heart Association’s top community fundraising event. This year, the non-competitive 5K will also offer competitive runners the opportunity to compete in a timed component, The Red Dress Dash. “For us, the goal is to get people up off the couch and moving, no matter how fast they are going,” Childers said. “The Red Dress Dash will offer those who like to run the opportunity to try and beat their previous time. To add a little fun, we are asking them to compete in a red dress.”

Lori Pope is the Communications Director for the American Heart Association Memphis Chapter

The Mid-South Heart Walk and Red Dress Dash will take place on Saturday, Oct. 1 at Court Square Park. Activities begin at 8:30 a.m. and the walk/run begins at 9:45 a.m. To register, visit www.MidSouthHeartWalk.org. 10

A CHIP TIMED 5K

SATURDAY, OCTOBER 1st, 2016 COURT SQUARE PARK • DOWNTOWN MEMPHIS


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FIT NEWS

Regional One Health named Platinum Level Fit-Friendly Worksite by the American Heart Association Regional One Health has been recognized as a Fit-Friendly Worksite by the American Heart Association for the fourth year in a row. The designation was upgraded from “Gold” to “Platinum Level” for 2016 based on the demonstration of a positive return on the employee wellness investment within the past year. “Workplace health continues to be an important way to improve the well-being and engagement of employees, and Regional One Health is a leader in this effort,” said Angela Royston, health and wellness coordinator at Regional One Health. “The platinum designation is a much appreciated recognition of our efforts.” Being a Fit-Friendly Worksite means the health system is recognized as an employer who champions the health of their employees and works to create a culture of physical activity and health in the workplace. The health and wellness program at Regional One Health provides employees with many opportunities throughout the year to increase physical activity and learn healthy habits. Taking part in employee health screenings, health fairs, wellness classes, exercise classes and physical activity challenges, Regional One Health employees are focusing on health and wellness while at work, home, and play.

To learn more, visit regionalonehealth.org.

Pure Barre Comes to Collierville Residents of Collierville can now lift, tone, burn at Pure Barre’s newest franchise location! Studio owners Kim Morgan and Lindsey Laurenzi are excited to bring Pure Barre, the nation’s largest and fastest growing barre concept, to Collierville, located at 942 W. Poplar Avenue, Suite 10, with a scheduling opening in early September 2016.

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Since it began franchising in 2009, Pure Barre has exploded in popularity and introduced its innovative and effective technique in over 400 studios across the United States. Using small isometric movements, Pure Barre is a 55 minute full-body workout that lifts your seat, tones your thighs, abs, and arms and burns fat in record-breaking time. The Pure Barre technique works each muscle group to fatigue, then stretches them back out to create long, lean physiques without bulk. The technique is low-impact, making it safe and ideal for clients of all ages and fitness backgrounds.

“Lindsey and I have watched Pure Barre change not only women’s bodies, but also their lives over the past 5 years in the Memphis area and we could not be more excited to bring that experience to Collierville” said Kim Morgan. ”We are thrilled to open our newest studio in Collierville and bring the excitement and results of Pure Barre to its residents,” said Sloan Evans, Chief Executive Officer of Pure Barre. “The continued growth of Pure Barre studios across the country is a testament to the workout’s ability to quickly transform clients’ bodies, and we couldn’t be happier to bring the experience to Collierville”. Pure Barre Collierville is currently offering an opening special of *$89 for one month of unlimited classes for new and existing clients. To find out more about Pure Barre Collierville, including its class schedule, visit www.purebarre.com/tn-collierville.

About Pure Barre: With more than 400 studios, Pure Barre is the largest, most established barre franchise in North America. Pure Barre classes offer an extremely effective total body workout that lifts your seat, tones your thighs, abs and arms, and burns fat in record-breaking time. With a unique franchise business model, Pure Barre has created an opportunity for fitness enthusiasts to pursue their dreams doing what they love. Visit www.purebarre.com to learn more.


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LIVING HEALTHY

Football & Soccer Score Highest In ACL Injuries

By David A. Deneka, M.D.

Football and fall soccer seasons have just begun. As they progress, we’ll see more injuries to the knee with all of the cutting, twisting, and pivoting required by these two sports, which is than most other sports. Of all major injuries to the knee, anterior cruciate ligament (ACL) tears are the most common. The ACL is a strong fibrous tissue that connects the shinbone (tibia) to the thigh bone (femur). The function of the ACL is to help stabilize the knee by resisting translational and rotational forces acting on the knee. If you are performing straight ahead activities like running, the ACL plays a minor role. However, with cutting, twisting, and pivoting activities, the ACL plays a major role. The ACL is the primary restraint to resist forward (anteriorly) directed forces of the shinbone (tibia) on the thigh bone (femur). It is also the primary restraint resisting rotational forces about the knee. Your knee also has secondary restraints, which include the meniscal cartilages, the shape and contour of the bones, and the collateral ligaments. When the forces applied to the knee are greater than the forces that the ligament can handle, the ligament tears. This can be seen not only in contact injuries, but also increasingly in non-contact injuries where approximately 70% of ACL tears occur. When the ligament tears, the patient will typically feel a giving way, shifting, or buckling type of sensation. This shifting sensation is not only felt, but many times is also heard as a loud pop. Other symptoms include pain with standing or walking, swelling, decreased range of motion, and a feeling of looseness about the knee. Every time that the knee gives way, there is a 70% chance that some other structure in the knee will also be injured. The other structures include the ends of the bone and soft tissues such as the meniscal cartilages, the joint surface, and other ligaments. These injuries can be evaluated with a thorough history, physical exam, and imaging studies such as an MRI. Repeated episodes of instability can lead to devastating consequences over time including osteoarthritis for young people. Therefore, if your goal is to return to cutting, twisting, and pivoting type activities, stabilizing the knee is crucial. There are various methods of treatment to stabilize the knee ranging from conservative, non-operative measures to operative treatment. Conservative treatment includes rehab, bracing, and activity modification to avoid cutting type activities. Braces tend to work well with lower level activities; however, you can still have giving way episodes with higher- level activities. Bracing also does not address related injuries such as meniscal tears or joint surface injuries. Operative treatment involves anatomic reconstruction of the ACL.

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An extensive rehab program follows surgery. Typical time to return to play is six to nine months. Reconstruction gives you your best chance to return to your sport. If you have concerns that you may have injured your knee, I would recommend that you be seen and evaluated by a fellowship trained Sports Medicine Orthopaedic Surgeon with extensive experience treating knee injuries. Dr. Deneka is a Fellowship Trained Sports Medicine Orthopaedic Surgeon with OrthoMemphis. For more information on knee injuries visit orthomemphis.com or call (901) 261-7828.

You’re not the only one in your family who wants to work out. Family memberships at Church Health Center Wellness are only $35/month. No enrollment fees. No add-ons. No hassles. Call 901-259-4673 to get started. 1115 UNION • CHURCHHEALTHCENTER.ORG

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LIVING HEALTHY

Bio-Identical Hormone Replacement Therapy

By Margaret Henderson-Lee, MSN, APRN, FNP-BC

Hormones are an essential part of life. They’re what keep us feeling energetic, active, and strong when we’re younger. However, estrogen, progesterone, and testosterone begin to decrease during the aging process, usually around age 30. Symptoms of a hormone imbalance will differ for men and women, but could include night sweats, hot flashes, sleep disturbances, low libido (sex drive), irritability, joint and muscle pain, anxiety, and depression— to name a few. There are a number of different treatment options for men and women with hormone imbalances. Hormones used in treatment may be natural (derived from plants) or synthetic (derived from animals). Historically, many patients who use creams or gels that use synthetic hormones report poor or minimal relief. Bio-Identical Hormone Replacement Therapy (BHRT) is a therapy in which steroid-based hormones and derivatives of the yam plant or soy (giving rise to the term natural) have been compounded by pharmacies to create structurally identical hormones to our endogenous hormones. These hormones can bind with the hormone receptors in our bodies as an identical match! This “marrying” of the hormones with the receptor sites results in relief of most symptoms suffered from hormone imbalances. This treatment is administered as an implant just below the surface of the skin that dissolve slowly over time. The implant is about half a grain of rice for women and slightly larger for men. One implant usually lasts between four-six months. If you believe you or someone you know may have a hormone imbalance, it’s important to get it checked out. When identifying and diagnosing a hormone imbalance, blood work, your

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symptom checklist, and a detailed medical history will be used to plan an individualized therapy. Bio-Identical Hormone Replacement Therapy provides longer lasting symptom relief, without the yo-yoing effect of creams, troches, pills, injections, and gels. Studies and publications are educating the public on how BHRT not only improves symptom relief, but can help protect the body as well.

Bio-Identical Hormone Replacement Therapy is currently not recommended for patients with a direct history of breast cancer. For more information call Internal Health and Medical Services (901) 421-5174. Margaret Henderson-Lee, MSN, APRN, FNP-BC is a Primary Care Provider/Bio-Identical Hormone Replacement Specialist at Internal Health and Medical Services, located at 2289 West Street in Germantown. (901) 421-5174


REST BETTER, FEEL GREAT

WE PROVIDE BEAUTIFUL, LASTING SMILES At Aesthetic Dentistry of Collierville we provide you and your family the dental service necessary to improve the quality of life. Dr. Blanton LOOK is a certified YOUNGER Pinhole® Surgical AFTER Technique Clinician. NCH! U L The procedure known as the lunchtime gum lift is used to treat gum recession.

At Mid-South Snoring and Sleep Apnea Dental Treatment Center we specialize in the treatment of sleep apnea and treat patients diagnosed with sleeping disorders and patients who are not compliant with sleep apnea treatment that involves a device known as Constant Positive Air Pressure (CPAP). A good night’s sleep is important for a healthy mind and body.

Call for a free consultation today 901.853.8116 or visit mycolliervilledentist.com

Alan O. Blanton, DDS 362 New Byhalia Rd. #3 Collierville, TN

Tried everything? Knees still hurt? Want to avoid surgery?

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At the Orthopedic Stem Cell Center, we believe that stem cell therapy can be used successfully for a variety of issues, including degenerative joint conditions. If you have been told you have “bone on bone” arthritis, or that you are headed for joint replacement surgery, stem cell therapy may be a viable alternative for you. Please call us today to schedule an appointment!

901.850.5756 17


COACH’S CORNER

HOW TO RUN YOUR BEST MARATHON— YEAR AFTER YEAR As fall approaches and the temperature drops, the days grow shorter and the runs grow longer. For many of us, this is marathon season. The popularity of the marathon has created a new breed of runner who believe marathon training begins 20 weeks before a race and ends on race day. It’s the new norm to sabotage your marathon success by spending the spring and summer running without a plan, only to switch gears in the fall to start training for the “real” race. August and September are often spent finding running partners or running groups, maybe even hiring a coach. October and November are filled with dark, chilly mornings and the daunting task of sticking to the plan while trying to avoid setbacks as the weekly long run steadily grows. Forget about marathon specific workouts, when the body is struggling to adapt to the long runs, there’s little energy left over for anything else. Most weeks are spent just trying to recover enough to get through the next weekend’s run. Often this rapid increase in mileage leads to physical injury or mental burnout. For those who make it to the starting line, the goal is rarely greater than crossing the finish line to crack a beer, take a break, and repeat next year. It’s certainly a great accomplishment to finish a marathon, but there are others who really want to conquer the distance. For those who want to get serious about improving their marathon performance, more emphasis should be put on the long run. Training for a marathon doesn’t begin and end with the 20 week “buildup”. Training is a lifestyle, a perpetuity that begins when you start running, and doesn’t end until you stop. When you begin a marathon build-up, you shouldn’t be starting your training, you should be tweak your training. You make training more marathon-specific than what it was before. It might even take years of training year round, inside and outside of marathon build ups to reach your potential in the marathon. Certain types of work should be included in one’s training program from January to December, regardless of the distance of your goal race. One of the most neglected of these building blocks is the long run. All too often people avoid doing long runs until their marathon build-up, as if rest and avoidance will better prepare the body for the stresses of training than physiological adaptation. Long runs can, and should, be done all year because they encourage physiological changes in the muscles that will aid every distance. This isn’t to say that everyone should try to run 20 miles every weekend 52 weeks out of the year, but something as simple as adding thirty to forty minutes to one weekly or biweekly run throughout the year can do wonders in helping the body tackle the marathon buildup when the time comes. With greater comfort in long runs, you can place greater emphasis on pace work and other aspects of marathon training to give you more confidence. It will give you the opportunity the set pace goals in order to better each performance year after year.

Join us at Fleet Feet for our free 7 a.m. Saturday long run that happens every weekend throughout the year. Start your training for the St. Jude Marathon and keep training with us even after to see what you’re really capable of.

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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!

At Fleet Feet Memphis, Andrew Chumney is sharing his passions for running with our training groups. If you’ve come to our Thursday night speed workouts or the Saturday morning long run, you’ve definitely met Andrew, and run the workouts and routes he has planned. When he isn’t running or training others to run, he hangs out with his wife Kate and their two young daughters.


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BEAUT Y

Getting to the Root of the Matter Hair Loss Treatment: Zenagen Hair Loss is an equal opportunity condition impacting both men and women, and people from all races and ethnicities. Hair loss can be extremely distressing, lowering confidence and self-esteem. Having thick healthy hair is often viewed in society as a sign of youth and good health. Hair loss has many possible causes—the most common cause being genetic. Other causes of hair loss include hormonal imbalances, nutritional deficits, medications, illness, surgery, stress, and harsh hairstyles or treatments. 95% of male and female pattern baldness is caused by the same hormone dihydrotestosterone (DHT). DHT builds up at the hair follicle matrix, shutting off vital blood circulation and causing hair to wither away and die. In genetic hair loss, DHT binds to special receptor sites in the cells of genetically susceptible hair follicles causing miniaturization of hair and possibly eventually balding. Hair is made of both the follicle and the shaft, making it a far more complex structure than what we see on the surface. Hair follicles live in the skin while the hair shaft is what is visible above the scalp. There are three phases of the hair growth cycle. Think of it as green light, yellow light, and red light.

1. T  HE ANAGEN PHASE or “green light” is the active phase of hair growth. Around 85% of hairs are in this phase and can last two-six years. 2. T  HE CATAGEN PHASE or “yellow light” is a transitional stage and around 3% of hairs are in this phase at a given time. The growth process slows and stops in this phase preparing for shedding. 3. THE TELOGEN PHASE or “red light” is the resting phase and around 8% of hairs are in this stage for about 100 days. During this phase the hair follicle is completely at rest and about 25 to 100 telogen hairs are shed normally each day. For someone experiencing abnormal hair loss, they will shed more than 100 telogen hairs daily.

By Lisa Street, MSN APRN NP – C

Zenagen is a physician created product with years of research. It is a nutraceutical treatment (derived from plant sources) with no SLS, Parabens, or Formaldehyde. Zenagen’s proprietary compounds target the hair and scalp environment, and underlying causes of hair loss. This scalp and hair optimizing technology has significant benefits for targeting hair loss, hair shedding, thinning hair, age related hair loss, and other types of hair loss. Zenagen combats DHT by cleansing existing DHT from hair and the scalp environment for thicker growing hair. If you are starting to notice significant hair loss, see your dermatologist or medical provider as this may be a symptom of an underlying health issue.

Current treatments and medications for hair loss include Over the Counter topicals such as minoxidil “Rogaine,” prescription steroid based creams or injections, prescription strength finasteride “Propecia” (for men only), surgery, laser treatments, and natural and alternative therapies such as herbs, acupuncture, zinc, and vitamin supplements.

Lisa Street is a Nurse Practitioner and owner of Glo Medical Aesthetics and Hair Spa. For more information about Zenagen call (901) 552-3461 or visit glomedmemphis.com.

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Restore Your Intimacy MonaLisa Touch TM – a simple treatment for vaginal dryness and painful intercourse.

For more information or to schedule a free consultation, call 901-767-3810.

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BEAUT Y

SLOW AGING

FROM THE INSIDE OUT Warding off premature aging with nutrition science is fast catching on. Consumers have begun to focus more on prevention than treatment by taking health supplements to counteract the impact of inadequate nutrition and poor diet in hopes of trimming down their health expenses. As you grow into adulthood, there’s a misconception that the realities of aging only affect our parents and grandparents. One day all of us will have to face the issues of aging and decide how we will embrace the inevitable. Lifestyle choices have a significant impact nohow we age. The AntiInflammatory Diet is the best way to reduce chronic inflammation and optimize health. Chronic inflammation can last as little as a few weeks up to years, and may lead to various health problems. Anti-Inflammatory Diet is a lifelong eating plan that emphasizes specific foods aimed at reducing harmful inflammation to ultimately lower your risk for diseases down the line. It is not geared toward weight-loss, but instead aims to improve overall long-term health. Overall the Anti-Inflammatory Diet focuses on whole foods (those that are unrefined and unprocessed), omega-3 fatty acids, healthy fats, and antiinflammatory spices. Many of them are found in the Mediterranean diet, which emphasizes fish,vegetables, and olive oil—among other staples.

By Kate Gassaway, RN, MSN, APRN, BC

FOODS TO AVOID THAT AGE YOU FASTER: — R  efined sugar: Promotes glycation, which damages cells and causes wrinkles. It’s the top food that accelerates aging in most people. — G  rains: Pro-inflammatory if refined and promotes glycation, which will speed up the aging process. — T  rans fats and hydrogenated oils: Processed fats promote inflammation, which may lead to premature aging, heart disease, and certain types of cancer. — A  lcohol: A glass of red wine may be healthy for your heart, but the overall consumption of alcohol is pro-inflammatory and speeds up the aging process. — A  rtificial sugar or other artificial ingredients: Contain a large number of chemicals, which can speed up the aging process

THE ANTI-INFLAMMATORY DIET MAY INCLUDE: — Whole grains, such as brown rice, barley, and quinoa. — Fatty cold water fish, such as salmon. — Brightly colored fresh vegetables and fruits, particularly dark berries. — Healthy fats found in high-quality extra virgin olive oil, beans, nuts, seeds, and avocados. — Soy products such as tofu, tempeh, edamame, and soy milk. — Spices such as ginger, turmeric, and cinnamon. — Clean water and green tea for beverages.

Kate Gassaway, RN, MSN, APRN, BC is a Nurse Practitioner and owner of Solutions Medical Center. (901) 853-6428 www.solutionsmedicalcenter.com

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Health, Wellness, Weight Loss & Aesthetics Come experience what over 5,000 people already have!

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901.853.6428 www.solutionsmedicalcenter.com 23


COVER PROFILE

Lauren PAQUETTE As a professional runner, 30-year-old Lauren Paquette qualified for the 2008 and 2016 Olympic Trials. While in high school, Lauren participated in many sports and was encouraged by her father, who was a professional pole vaulter. As a walk-on to the cross-country team at Baylor University, she set a multitude of records and gained All-American status by her senior year. Lauren is still competing, focusing on the 5,000 meter distance.

FAMILY:

Husband—Max Paquette (my coach), 2 dogs— Baylor and Nimbus

OCCUPATION:

Professional distance runner for Brooks Running and Breakaway, sport psychology consultant on staff for the SPAHCC (Sport Performance and Health Consulting Center) at the University of Memphis, and I also work at Breakaway Running part-time.

HOW DID YOU GET INTO TRACK AND FIELD?

When I was 17, I joined the cross-country and track team in high school. My coach had me run at a meet for a girl who was sick. He had heard I was fast because I used to out-sprint the boys in Mini-Olympics during field days.

WHAT ARE SOME OF YOUR BIGGEST RACES?

I won the professional women’s 5k at the Mt. Sac Relays in 2016 in 15:20. I qualified for the 2008 Olympic Trials, but didn’t compete due to injury. I competed in the 2016 Olympic Trials (5,000 meter race), the Prefontaine Classic, and other international races.

HOW DID IT FEEL TO COMPETE IN THE TRIALS?

It’s an honor. Win or lose, walking out onto Hayward Field is awe-inspiring and the atmosphere is electric.

WHAT HAVE BEEN YOUR MAJOR INJURIES?

This past year was the first year in about four years that I was healthy. I had a long string of injuries that were hard to overcome. Last year, I had a stress fracture in my fibula. During a race in my sophomore year of college, I was tripped and literally broke my face. I needed 8-hour reconstructive surgery to repair my facial structures and preserve my vision in my left eye.

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“My biggest goals next year will be to break 15:00 for 5,000 meters and to represent the USA at the 2017 World Championships in London.” WHAT ARE YOUR UPCOMING GOALS AND RACES?

I am racing the Brooks Twilight meet as a part of the Breakaway Race team on September 3rd, and racing the US 5k Champs in Providence, Rhode Island on September 18th. My biggest goals next year will be to break 15:00 for 5,000 meters and to represent the USA at the 2017 World Championships in London.

TYPICAL DAILY WORKOUT:

I do different things on different days. Typical 5k workouts would be fartleks, tempos, 4xmile repeats, or 16x400m repeats.

DO YOU CROSS-TRAIN?

I do core work, mobility drills, running mechanics drills, weights, ElliptiGO workouts, and neural stimulation workouts.

YOUR MANTRA:

“The flower doesn’t dream of the bee. It blossoms and the bee comes.”

WHAT DOES LIFE AFTER PROFESSIONAL RUNNING LOOK LIKE? I’ll let you know when I get there.

TIPS FOR NEW RUNNERS:

Grab a running buddy or come to a group run! Breakaway Running has tons of group runs every week that assists runners of every level. Also, if something hurts—back off and be smart, don’t push through. Better to take a few days off from running than a few weeks or months. HotPaquettes

hotpaquettes


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Challenge yourself to a 6 or 24-Hour Relay Cycling Event Memphis, TN | Riverside Drive at Tom Lee Park Fri - Sat | October 21 - 22 | 4 p.m. - 4 p.m.

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SURVIVOR

Finding Fitness and Heart Health By Robin Beaudoin. Photo by Sarah McAlexander.

Toni Zoblotsky, 45, like many women, had trouble bouncing back from a difficult pregnancy. “No matter how I ate or how I exercised, my weight kept increasing. By 2014, I was at my all-time largest and I quit exercising. I gave up.” During a hiking trip in California, Toni had to face what her health had become. “I was having trouble balancing and moving around was more of a struggle,” she says, “It was frustrating when we got wet in a stream and I couldn’t fit into any of the group’s spare clothes.” Despite the inconveniences, Toni became lost in the blissful serenity of the nature around her. “Out there amidst all that beauty and joy I felt this sudden inspiration and decided I was going to change.” Toni’s decision would eventually save her life. On the returning flight to Memphis, she came up with a plan to take care of her health. She enlisted a personal coach who helped her curb her lifelong addiction to sugar and ease into exercise. “She tried to get me to do yoga, and at

the time I’d see these tiny moms in Lululemon. I thought to myself, ‘I’m not like them, I’m not flexible, and Lululemon doesn’t have anything I can wear.’” A friend convinced Toni to try a free class at Hot Yoga Plus. “I didn’t think that I could do it, but I was able to do about 80% of the first, basic class. Over time it became an obsession and I moved on to more complicated classes.”

Immediately they prescribed open-heart surgery, which was performed on May 27th of this year. “My heart was having to pump so hard that they feared one day it would just quit. Reflecting back, my heart had pounded and skipped beats for as long as I can remember. I’ve learned that it was because of this condition, and that it wasn’t a normal thing.”

Now committed to her health, Toni went in for a check-up. Her nurse practitioner said, “You have the loudest heart murmur I have ever heard. You have nothing in your chart that mentions a heart murmur. You should get it checked out.” This made sense to her, since she could always recall a pounding heartbeat. Toni’s primary care physician found an echo and referred her to a cardiologist at Stern Cardiovascular Foundation. Their tests revealed more damage than expected and, because of her young age, they referred her to the top cardiologist, Dr. Nishimura, at the Mayo Clinic.

Since then, Toni’s recovery has allowed her to ease back into hot yoga and other fitness classes, which she does seven days a week. She attends cardiac rehab three times a week at Methodist Hospital at the Jewish Community Center.

Toni Zoblotsky credits weight loss for saving her life.

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Now that she’s a few months out of surgery, Toni plans on participating in the American Heart Association Mid-South Heart Walk on October 1. Toni has learned an immense gratitude for life and says, “The serendipity of my story is in asking my primary care physician why we didn’t find this sooner. He said, ‘I think it’s because you lost all of that weight, that we could finally find it.’


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SURVIVOR

The Heart Attack I Never Saw Coming By Kevin Leathers. Photo by Tindall Farmer.

As a 51-year-old life-long endurance athlete, a heart attack was never on my radar. My blood pressure and cholesterol were both normal and I had a resting heart rate around 50 bpm. I immersed myself in the endurance lifestyle for the love of it. A strong, healthy heart was the logical byproduct. Once news spread of my condition, support poured in from friends and family, but they all had the same question: how could an active and healthy athlete suffer a heart attack? They wanted to know if there were warning signs or if I should quit running. These were the same questions running through my head. I’m sharing my story with you so we can all understand what happened and why we should take the warning signs seriously. In March of this year, I was in the middle of basic winter training: running 30-40 miles and cycling 125 miles per week. Seemingly overnight, I went from peak form to experiencing shortness of breath and chest pains during exercise. I couldn’t keep up on the bike with my training partners and my running pace took a dive. Every movement became a struggle. I went in for a physical, including an EKG, echocardiogram, and treadmill stress test. All results came back normal and I was assured, “It’s not your heart.”Over the next few months I was put on antibiotics, steroids, an an inhaler, but nothing helped. As summer came, nothing improved. Despite being unable to perform at my usual level, I kept trying to train. Every step I ran and rotation on the bike, I struggled to breath in enough air. There was no joy left in my workouts. I was gaining weight and losing strength with no solution on the horizon. In the middle of July, I wasn’t feeling good on my Saturday morning ride. I was queasy with a headache and had an even harder time keeping up with the group. I turned around after 20 minutes to head home. As I was pedaling, my chest started aching and the pain spread to my left shoulder and arm, neck, and jaw. Even though they said it wasn’t my heart, I checked the heart rate monitor and it was normal. I stopped and stretched, thinking it could be a cramp in my chest or shoulder area. In hindsight, it clearly a heart attack, but I couldn’t see that and continued riding eight miles home.

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After feeling weak and sick for a while, my wife finally convinced me to go to the emergency room four days later. I drove myself there and brought my laptop so I could get work done if I was waiting all day. (In retrospect, that seems

Endurance athlete Kevin Leathers survived SCAD, a rare, life-threatening heart condition.


SURVIVOR absurd.) When I mentioned chest pains, they bumped me to the front of the line. Within 20 minutes the ER physician came in to tell me that I was having a heart attack at that very moment. The cardiologist found a completely blocked posterior descending artery and inserted a 32mm stent. They informed me that sometime back in early 2016, I developed Spontaneous Coronary Artery Dissection (SCAD). It begins with a small tear in the lining of the artery. Blood flow causes the tear to worsen and that loose flap of tissue begins to block the artery and restrict blood flow to the heart. SCAD is a rare condition and can affect those of any age, including people in good physical shape and no heart issues. Those months where I struggled to breathe happened because my heart wasn’t getting enough oxygen until the artery became completely blocked and caused a heart attack. Forty-eight hours later, I walked out of the hospital feeling like nothing had happened. After six weeks of rest and restricted exercise, I should be ready to return to my normal workout schedule and get back in shape for the 2017 race season! SCAD is a serious life-threatening condition and I was extremely lucky to walk away from this experience. Unfortunately, there isn’t a way to prevent or even predict the occurrence of SCAD, but it’s important to take the symptoms seriously. If you feel shortness of breath during easy exercise, get yourself checked out immediately. Catching symptoms earlier on will mitigate future damage. And if you know your body well and you know something is wrong, don’t settle until you find out exactly what’s going on. Life is short and we have to make the most of it! Originally published at www.cantstopendurance.com.

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SURVIVOR

Aging Gracefully By Christin Yates. Photo by Tindall Farmer.

Nineteen years ago, Nancy Milligan Fain became a breast cancer survivor. While undergoing treatment, Nancy fought for her health every single day, which forced her to take another look at her life choices. She began investing in her health and wellness, starting with food and began eating a clean diet, free of processed food. Her efforts have grown since then, leading her on a life of aging gracefully. Sixty-one-year-old Nancy believes in being proactive with your health. “My mammogram screening saved my life, which is why I believe in taking preventative steps to maintain my health.” She begins her day with 10 minutes of meditation, followed by an hour of exercise at

the Germantown Athletic Club. Her workout routines range from weights to cardio and yoga. She also enjoys walking, eats a 90% organic diet, and takes vitamin and herbal supplements. Not only does Nancy like to feel good, she likes to look good and believes skincare is a priority. “It’s important to get exactly what your skin needs to keep it looking healthy and rejuvenated,” she says. She is a client of Valerie Monismith of Ashtoria Aesthetics and Wellness in Collierville. Ashtoria focuses on the health and appearance of both the top and underlying layers of skin. Nancy has used a variety of products and treatments like Bellafill, which addresses wrinkles and fine lines, and Regencia, which revitalizes the

“A smart person is proactive about his or her health.”

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face and neck. Ashtoria also provides laser resurfacing, facials, and other services that give a full spectrum of skin solutions. In 2014, Nancy became a certified health coach through the Institute for Integrated Nutrition in New York City, the world’s largest nutrition school. Through her coaching company, Green Fingers, she lectures groups and mentors individuals, offering a holistic approach to nutrition and lifestyle management. She says, “A smart person is proactive about his or her health.” Visit her site at www.nancyfaingreenfingers.com


3nd annual

arkansas delta

Both rides start at the trailhead of the Big River Trail in West Memphis.

food, drinks and music in the Pancho's Enjoy

parking lot across the street after both rides!

www.ArkansasDeltaFlatlander.com

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WEEKEND WARRIOR

KRISTEN NAVARRE, 47 BIRTHPLACE: Ft. Bragg, NC JOB: Bookkeeper, Self-Employed SPORT: Running FAMILY: Husband–Marc, daughters–Riley (19) and Ellie (13), and our dog–Mardi. FIT CLUB: I run with a group from my parish, St. Louis Church, one day a week. BRAGGING RIGHTS: Ran the M-Town Series; placed 2nd in my age group. FAVORITE FITNESS ACCOMPLISHMENT: 3rd place in age-group finish in the 2014 St. Jude Half. I never thought I would place in a race that big and the cause, of course, is so inspiring.

I ❤ RUNNING: I love the simplicity of running. All you really need is a good pair of running shoes. It doesn’t require fancy equipment and I don’t even have to drive anywhere to get it done. CROSS-TRAIN: I do strength training five days a week with my Backyard Bootcamp group in addition to the runs I do on my own. It wasn’t until I incorporated strength training that I started to see significant improvement in my running. MOTIVATION/INSPIRATION: Being 47 doesn’t feel nearly as old as I thought it would when I was younger. In fact, I feel stronger and healthier now than I did in my 20’s and I want to keep that feeling and be a good role model for my daughters. My boot camp

instructor, Pamela John, is a huge inspiration, as are the friends I’ve made through boot camp and running. IN TRAINING FOR: St. Jude Half Marathon in December. WW MUST-HAVE’S: My Garmin watch. OBSTACLE COURSE: I had a herniated disc in the spring of 2014, which required surgery to repair. It gave me tremendous empathy for anyone struggling through an injury—specifically back issues. My surgeon and physical therapist were so encouraging and really helped me get back to my usual activities as quickly as possible. It was six months later that I placed in the St. Jude Half.

BEST EATS: The Second Line— almost any po-boy on the menu. WHAT IS SOMETHING NOT MANY PEOPLE KNOW ABOUT YOU: I’ve lived in 17 different places, including South Korea. I grew up as an army brat. ON MY NIGHTSTAND: “A Man Called Ove” by Fredrik Backman. It’s sweet and sad, but also surprisingly funny. I love to read! PET PEEVE: Cigarette butts being dropped anywhere. It’s litter. FAVORITE QUOTE: “For I know the plans I have for you,” declares the Lord, “plans to prosper you and not to harm you, plans to give you hope and a future.” – Jeremiah 29:11

“I feel stronger and healthier now than I did in my 20’s and I want to keep that feeling and be a good role model for my daughters.”

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Interview by Hailey Thomas. Photo by Sarah McAlexander.


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33


WEEKEND WARRIOR

JACK TUCKER, 61 BIRTHPLACE: Alamo, TN JOB: FedEx Services – an IT Finance group called Strategic Business Planning SPORT: Golf, running, swimming, and biking FAMILY: Wife – Paula of 37 years, 2 wonderful children, 5 beautiful grandkids. Two dogs also roam our house. FIT CLUB: Memphis in Motion: a running group led by Mark Higginbotham. BRAGGING RIGHTS: New marathon PR (4:33) at the 2015 Rocket City Marathon. Currently hold my age-group mileage record at the Tour d’Esprit (71 miles) – 2015 event. MOST MEMORABLE WW EVENT: The 2013 Carl Touchstone 50 Mile Trail Run. This was my first 50-miler and I made the cutoff! Sadly, I was too exhausted to celebrate crossing the finish line. I ❤ RUNNING: I didn’t start running with a purpose until 2008. The fitness benefits of running are obvious, but without a doubt it’s all about the great folks that I’ve met along the way. The camaraderie is something special.

“The fitness benefits of running are obvious, but without a doubt it’s all about the great folks that I’ve met along the way.” CROSS-TRAINING: I decided to participate in triathlons again, so swimming and biking are my cross training efforts for now. IN TRAINING FOR: I will be attempting my first Ironman 70.3 in Augusta, GA on September 25, 2016. The goal is survival. WW MUST-HAVE’S: My Garmin Vivofit has been great for tri training. My best training “tool” this year has been Molly Pickering, my swim coach! BEST EATS: Babalu—love the fresh guacamole. FAMOUS DINNER COMPANIONS: The first moon landing in 1969 was perhaps man’s greatest all-time adventure and I was awestruck. It would have to be dinner with Neil Armstrong and Buzz Aldrin. ON MY NIGHTSTAND: Rise of the Robots by Martin Ford—a recommendation from my son. BINGEWATCH: House of Cards, Longmire, and The Blacklist. MOTIVATION/INSPIRATION: Knowing how much better I feel after losing 25 lbs over the last several years is motivating. And I don’t want it back. Anybody that is making an effort to run or workout in the Memphis summer humidity inspires me!

34

Interview by Hailey Thomas. Photo by Sarah McAlexander.


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35


FOOD+NUTRITION

NO NONSENSE NUTRITION FOR HEALTHY AGING It’s no secret that aging is a daily occurrence. A balanced diet is fundamental to all aspects of life, but most importantly as we age. I see clients of all ages, and the building blocks are essentially the same. By Leslie Carr

EAT PLENTY OF FRUITS AND VEGETABLES

CHOOSE THREE

These can be fresh, frozen, or canned. Look at the nutrition label to make sure frozen or canned items have no added salt and are packed in their own juices or water. Pick dark green vegetables for their natural levels of iron needed for red blood cell production.

Add three servings of low-fat or fat-free dairy to your plate everyday. Dairy products such as yogurt, milk, cottage cheese, or cheese are fortified with vitamin D to help keep those aging bones healthy!

INCLUDE HEART HEALTHY FATS

PACK IN THE PROTEIN Protein is found in almost every cell of your body. As we age, it helps maintain muscle mass and stimulate the healing of wounds. Besides meat, significant sources of protein include: beans, legumes, nuts, and fish.

INCREASE THE ACTIVITY

WHOLE GRAINS = MORE FIBER Whole grains can be found in breads, pasta, cereals, or rice. Fiber, which is found in whole grains, helps you feel fuller for longer periods of time, prevents constipation, and can even lower blood sugar and cholesterol levels. When looking at a box or can, look for two things: a label that says 100% whole grain and a Whole Grain Counsel stamp that indicates it has 8g or more per serving.

THE BASIC STAMP

Make the switch to monounsaturated and polyunsaturated fats. Use oils such as extra virgin olive oil, instead of solid fats when cooking and incorporate things like avocado and walnuts into salads and entrees

Set a goal to be active for 30 minutes each day. A quick and easy tip: split it into three sessions of ten minutes if your schedule is hectic. (Always check with your healthcare provider before beginning a new fitness routine.)

Age, gender, and activity level are all factors for caloric needs.

THE 100% STAMP

ACTIVITY LEVEL

WOMEN AGED 51+

MEN AGED 51+

Sedentary (not active)

1,600

2,000

Moderately active

1,800

2,200 to 2,400

Active

2,000 to 2,200

2,400 to 2,800 Source: eatright.org

FOODS THAT SHOULD BE CONSUMED IN MODERATION: SOFT DRINKS, CANDY, AND DESSERT: While these items are extremely tasty, your body needs them sparingly as they can give you quick energy, but leave your body searching for more satisfaction.

LIMIT ALCOHOL: Excess calories that come from alcohol and mixers cannot be used as energy. Alcohol can also interfere with the effectiveness of many medications. One drink per day is the recommendation. One drink = 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of liquor.

SCALE DOWN THE SODIUM: Too much sodium can worsen high blood pressure and increase your risk of stroke. Use fresh and dried herbs to flavor foods. Look for canned items that say “reduced sodium” or “no salt added”.

There’s no perfect equation to aging! However, you can influence the way you feel and how your body performs by what you put in.

Leslie Carr, RD, LDN is Nutrition Director of Residential Services at Fairhaven Treatment Center for Eating Disorders located off of Houston Levee Road in Cordova, Tennessee. www.fairhaventc.com To submit questions or future nutrition topics, contact Leslie at lcarr@fairhaventc.com.

36


&

SEPT. 10 7:30 AM AGRICENTER, MEMPHIS

7777 Walnut Grove Rd, Memphis, TN 38120

The Delta Fair runs September 2-11

GET SIGNED UP NOW! www.racesonline.com use discount code “DELTADASH” TO RECEIVE 20% OFF RACE REGISTRATION COUPON CODE AVALIBLE UNTIL 8/9/16

DISCOUNTED DELTA FAIR TICKETS AVALIBLE WITH RACE REGISTRATION @DeltaDash5k10k

after-party will include pizza, beverages and music

Evergreen ADVANCED BODYWORK John Barnes Myofascial Release Therapeutic Massage Pre/Postnatal Massage Call 901.496.2881 for Appointments 1583 Overton Park Avenue evergreenadvancedbodywork.com

37


FOOD+NUTRITION

Mini Frittata Muffins

By Margaret Molteni

For a healthy gourmet breakfast that fits into your fast paced lifestyle, pack in the protein and vegetables. These delicious Mini Frittata Muffins you can eat on your way to work or after a tough morning workout. Make them a night or two before a busy day for a convenient breakfast that will keep you full until lunch. For a vegetarian option, omit the bacon and they will taste (almost) just as good!

INGREDIENTS:

DIRECTIONS:

q 5  pieces bacon

1. Preheat oven to 375F and put a large skillet on the stovetop over medium heat.

(look for no added sugar)

2. Cook bacon in the skillet until it is 3/4 of the way done, without it getting crispy.

q 1  cup chopped red onion

3. Set bacon aside and remove all but 2 tsp of bacon grease from the pan to cook the veggies.

q 1  cup sweet potato

4. O  n medium-low heat, add the onion and sweet potato to the pan and allow to cook until the onion is translucent and the sweet potato begins to soften (about 5 minutes).

(chopped into small pieces)

q 3  cups broccoli florets

5. Add the broccoli florets and asparagus. Continue cooking for 5 minutes, stirring frequently.

q 8  sticks of asparagus

6. Add kale and continue cooking until it’s wilted (about 1 minute).

(chopped into small pieces)

q 1  /2 cup packed shredded kale

7. P  lace the cooked veggies in a big mixing bowl. Once the bacon has cooled, crumble and stir into the vegetables.

q 8  eggs

8. Stir in eggs, coconut milk, salt, and black pepper until well combined.

q 1  /4 cup full fat canned coconut milk q 1  /4 tsp salt

9. G  rease a muffin pan with coconut oil or extra bacon fat and pour the mixture into the 12 cups until each is about 3/4 full.

q 1  /4 tsp pepper

10. Bake for 20 minutes.

Margaret Molteni is a runner who moved to Memphis from Nashville to work as a Recreational Therapist, assisting individuals with disabilities. Outside of work, you can find her training for her next marathon, cooking, blogging, and always eating. For more healthy and delicious recipes or all things running, visit Margaret’s site at youngandrungry.com.

38


FOOD+NUTRITION

THE ANTI-AGING SMOOTHIE This smoothie blends superfoods, matcha, spirulina, and goji berry to give you a burst of energy and a glassful of antioxidants and betacarotene. Drink this a few times a week to enjoy its incredible benefits. INGREDIENTS:

DIRECTIONS:

q 1  /2 cup of spinach

Combine all these ingredients— in no particular order—and blend until smooth.

q 1  /2 avocado q 9  /4 cup of frozen banana q 3  /4 cup of frozen pineapple q 1  /2 cup of frozen blueberries q 1  tsp of matcha green tea q 1  tsp of goji berries q 5  oz of pressed apple juice

Smoothie recipe provided by: I Love Juice Bar 553 S. Cooper ilovejuicebar.com

q 5  oz of coconut milk q 1  /4 tsp of spirulina Serving: One 16oz serving Recommended blender: Vitamix

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39


FOOD+NUTRITION

Smoked Trout + Apple Stuffed Acorn Squash by Andrea LeTard

40

It’s back to school time. For many, that means the days are longer, busier, and there’s less time to prepare a proper dinner. But that also means fall is right around the corner and soon squash, pumpkin, and apples will make a comeback.

INGREDIENTS:

DIRECTIONS:

q 4  acorn squash

1. Preheat oven to 400F.

q K  osher salt

2. P  repare the acorn squash by cutting off the rough ends, slicing them in half lengthwise, scooping out the seeds, and cutting a thin slice off the bottom to create a base for the squash to stand on. Sprinkle salt and pepper generously on the insides. Roast for 25 to 30 minutes, until soft and slightly golden.

Stuffed acorn squash is a great weekday go-to because it’s quick and easy. While smoked trout may seem unusual to pair with squash, its smokiness balances the natural sweetness of both the squash and the apples. By buying pre-smoked trout, it cuts the cooking time in half.

q 1  /4 cup olive oil

q P  epper q 8  oz smoked trout (shredded) q 1  green apple (peeled, cored, and diced) q 2  scallions (thinly sliced) q 2  Tbsp apple cider vinegar q 1  /2 cup nonfat Greek yogurt q J uice from half a lemon q 1  .5 tsp maple syrup q 1  tsp Dijion mustard q 2  Tbsp chopped dill q 1  Tbsp capers (chopped)

3. In a medium bowl, combine the trout, apple, scallions, olive oil, cider vinegar, and a small sprinkle of salt and pepper. In a small bowl, whisk together the Greek yogurt, lemon juice, maple syrup, mustard, dill, capers, and a dash of salt and pepper. 4. W  hen the acorn squash is ready, evenly distribute trout mixture in the hollowed out squash. Place back in the oven for 8 to 10 more minutes. Plate the squash and drizzle yogurt sauce over the top.

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.


HERNANDO WATER TOWER 10K 2016 OCTOBER 8, 3, 2016 2015 • 8 A.M.

PRESENTED BY

HISTORIC HERNANDO SQUARE • Saturday after-race party & door prizes • Awards handcrafted by local artisan Joseph Eckles • Long-Sleeve T-shirt, commemorative medal, and goody bag for first 400 runners

$25 PRE-REGISTRATION THROUGH SEPTEMBER 23 $30 DAY OF THE RACE Race part of The Hernando Water Tower Festival Featuring: ㈀2016  ㄀㔀

Benefiting Excel By 5’s Dolly Parton Imagination Library

Kid’s Zone, Food, Arts and Crafts, Music, Car Show, BBQ Competition

For more information, go to hernandowatertower10k.racesonline.com

FOOD

To Fit Your

HEALTHY Sophisticated Food In CASUAL Atmosphere.

Lifestyle

Wild Beet offers salads and wraps, with an emphasis on fresh ingredients and attentive preparation. We’re open for lunch and dinner, dine in or carry out. Catering available.

Valet Parking Available Nightly 120 Monroe Avenue, Downtown 901-527-7085 www.McEwensOnMonroe.com

6641 Poplar Ave Suite #106 in Germantown

901.552.5604

41


EVENTS CALENDAR

SEPTEMBER EVENTS 9/5/16 Chick-fil-A 5K

9/11/16 MRTC RRS 1st 10k

Memphis, TN

Memphis, TN

9/10/16 Delta Dash 5k 10k Memphis, TN

9/15/16 CSE Running Form Workshop 11 Memphis, TN

9/10/16 Arlington 5K Run Arlington, TN

9/16/16 Cooper Young Festival Friday 4-Miler

9/10/16 City Hero 5k Olive Branch, MS

Memphis, TN

9/10/16 Greeks Against Gun Violence 5K Memphis, TN 9/10/16 North Mississippi Race Series Olive Branch, MS 9/10/16 Women Run Walk Memphis

9/17/16 West Fight On Memphis, TN

9/17/16 G.E. Patterson 5k for Pre-K Run/Walk Benefiting Porter-Leath Memphis, TN 9/17/16 Book It 5K Church of the Holy Communion 9/17/16 Laura Green Stroke Awareness 5K Hernando, MS 9/17/16 GTRotorX Round 1 Memphis, TN

racesonline.com 9/17/16 Lewisburg Patriot Band Fun Glow Run Olive Branch, MS 9/18/16 Memphis Thunder Racing Kids Triathlon Collierville, TN 9/24/16 Donnas Run for a Remedy Southaven, MS 9/24/16 Ultimate Scavenger Memphis Memphis, TN 9/24/16 5K for Relay Southaven, MS 9/25/16 MRTC RRS 2nd 10k Memphis, TN 9/28/16 Move It Memphis 4 Mile Memphis, TN

Cancer Survivor Park @ Perkins 9/10/16 Memphis Law Golf Tournament Olive Branch, MS

9/30/16 Haiti Medical Missions of Memphis 24 Hour Tour d’Esprit Memphis, TN

VISIT MEMPHISHEALTHANDFITNESS.COM FOR A LIST OF WEEKLY RUNS & RIDES!

42


PR EVENT MANAGEMENT

Benefiting October 15 at 7:30 am » REGISTER AT: basspro.com/expo Drifit Camo T-shirt + Duck Hat • Awards • Post-race Party • Duck-calling Contest Moon Pie eating contest, and more!

WHEN: Saturday, November 19 at 9:00 am WHERE: Concord Academy, located at Mullins United Methodist 4942 Walnut Grove Rd. RACE REGISTRATION + INFORMATION: concord-academy.org PLUS: $100 1st place overall m+f | $75 2nd place overall m+f $50 3rd overall m+f | Awards | Long-sleeved tee Chili by Firehouse Subs | Live music by Evening Shade

3RD ANNUAL

ARKANSAS DELTA FLATLANDER October 8 at 8:30 am • West Memphis, Arkansas • Register at: ArkansasDeltaFlatlander.com 62 mile bike ride (20 & 40 mile routes) • Levee Gravel Grinder 21 mile ride

43


08.13.16

PHOTO FINISH

THE 34TH ANNUAL

ELVIS PRESLEY 5K RUN BENEFITING CAMP LIVITUP

1

5

2

6

9

44

3

7

10

4

8

11

1. Zeanna Amoui, Beth Box, and Kristen Spraggins

7. Amber Sexton and Chris Sexton

2. Paulina Baca and Courtney Nordhus

8. James Mays, Janice Denton, and Zachary Doshers

3. Amanda Hyde and Heather Hyde

9. Leanne Kleinmann, Robert Cohen and Kim Cohen

4. Kyle Shealy

10. Keicia Caldwell and Rhonda Pettis

5. Rus Gorman and Greg Gorman

11. Suzanne Shown and Tracy Nelms

6. Angie McWilliams and Todd McWilliams

12. Johnny Dennis and Michelle Dennis

12

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


Your Last Chance !

Experience it for the first time -- or again for the very last time.

THE

Finale

October 6 6 -10 p.m. The Warehouse

36 G.E. Patterson TICKETS $45 mifa.org Benefits MIFA’s vision of uniting the community through service.

Eat Your Summer Greens Enjoy one of our Garden Fresh Salads on the front porch featuring Boar’s Head meats and cheeses. Rent Your Private Party Space in Overton Square! Call us for info! OVERTON SQUARE FORMERLY BOGIE’S DELI

bogiesmemphistn.com • 901.272.0022

45


08.06.16

PHOTO FINISH

OVERTON PARK 5 MILE CLASSIC BENEFITING PARK FRIENDS, HBC TRAILWORKS, AND THE OVERTON PARK CONSERVANCY

1

5

2

6

10

46

3

7

11

4

8

12

1. Alyce Langley and Bill Williams

8. Rob Clark

2. Claire Sentlles

9. Linda Sue Stevens

3. Kirsten Hall

10. Charles Jenkins

4. Zach Godfrey and Tim Godfrey

11. Catherine Goode and Katherine Wiggins

5. David Walters

12. Kelly Jennemann and Amelia Nowlen

6. Sam Wrigley

13. Bonnie Sauls and Susan Bell

7. Richard Warren

9

13

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


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Messages

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Details

Slipped and sprained my wrist. Are you ok?!

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Mon – Fri, 8am - 4pm Collierville | Germantown | Medical Center | Southaven | Spine Center CampbellClinic.com

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Memphis Health+Fitness September 2016