H+F January 2015 by Memphis Health+Fitness

Inspiring Active Lifestyles Since 1996

JANUARY 2015

LILY RUSSELL

STAYS FIT AT CHURCH HEALTH

CENTER WELLNESS

AMAZING WEIGHT LOSS STORIES

Annual Gym & Fitness Studio Guide Sugar vs. Salt: Which is Worse? Meditation for Athletes

EN ING V A EN H T OP U SO NIC 015 2 I L C

Think Think OrthoMemphis

™

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.

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901.261.STAT (7828) | orthomemphis.com 6286 Briarcrest Ave. | Memphis, TN 38120 A division of MSK Group, P.C.

WALK-IN HOURS M–Th: 8a – 8p Fri: 8a – 5p

HEALTH+FITNESS | Januar y 2015

H+F JANUARY ES TABLISHED IN 1996

pg 6. STARTING LINE

Fit Photos, Facts and Products

pg 8. FIT NEWS

Fit Happenings Around Town

pg 14. HEALTHY LIVING

– Meditation for Athletes – Eat Well for Eye Health – Achieve Your Wellness Goals

pg 18. FIT KID

Hannah Fisher

pg 20. COVER PROFILE

Lily Russell

pg 22. INSPIRING WEIGHT LOSS STORIES

– Jim & JoAnn Young – Jay Guzman – Kelly Jennemann

pg 28. COACH’S CORNER

Start Running

Publisher Amy Goode

pg 30. GYM & FITNESS STUDIO GUIDE pg 34. WEEKEND WARRIORS

– Polly Havard – Dennis Meeks Edible Oils

CONSULTANTS Executive Editor Hailey Thomas hailey@memphishealthandfitness.com

901.335.6005

Copy Editor Ross McDaniel

Sugar vs. Salt

pg 42. EVENTS CALENDAR

Contributing Editors Robin Beaudoin Marcia Scott Erica Walters Kristen Waddell Graphic Design Brian Williams

pg 44. PHOTO FINISH

901.218.4993

Hailey Thomas 901.335.6005

pg 40. DIET

amygfitness@comcast.net

Advertising & Marketing Amy Goode 901.218.4993

pg 38. NUTRITION

19 years and running stronger

St. Jude Memphis Marathon

Photographers Heather Horton Sarah McAlexander Chris Hope Jen Russell 740 N. Evergreen Street Memphis, Tennessee 38107 Send articles and photos to hailey@memphishealthandfitness.com

Lily Russell

HEALTH+FITNESS | Januar y 2015

pg. 20

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 © 2014.

On the Cover: 4

Lily Russell Photo by Heather Horton

ADAMS PATTERSON GYNECOLOGY & OBSTETRICS Is pleased to announce the addition of

SHARON A. BUTCHER, M.D. to our practice. Dr. Butcher is a board-certified Obstetrician and Gynecologist with a sterling reputation who has been serving Mid-South women for the last 5 years. We are thrilled to have her join our team!

Look your best. Feel your best. Make your personal health a priority. At Adams Patterson we’re passionately committed to your overall well-being. As a fixture in women’s health for nearly 50 years, you can count on us to provide the most up-to-date, innovative and advanced services available, including: • COMPREHENSIVE OBSTETRIC AND GYNECOLOGICAL SERVICES • MINIMALLY INVASIVE SURGERY • ROBOTIC SURGERY • IN OFFICE ESSURE® TUBAL STERILIZATION

• 4-D HIGH DEFINITION ULTRASOUND • BOTOX®, FILLERS, LATISSE™, LASER THERAPY

AND OTHER AESTHETIC AND SKIN CARE SERVICES

To learn more, call 767.3810 or visit www.adamspatterson.com Baptist Women’s Office | 6215 Humphreys Blvd., Suite 301 | Memphis, TN 38120 Methodist Germantown Office | 7705 Poplar Avenue, Bldg. B, Suite 220 | Germantown, TN 38138

T. Franklin King, MD | M. Leigh Keegan, MD | Regina G. Healy, MD | Judith J. Williams, MD

HEALTH+FITNESS | Januar y 2015

• IN OFFICE ENDOMETRIAL ABLATION

Leah C. Tonkin, MD | B. Todd Chappell, MD | Miriah B. Denbo, MD | Sharon A. Butcher, MD | E. Darby Heitman, APN

S TA RT I N G L I N E

H+F GIVES A SHOUT OUT TO…

CONGRATULATIONS, KIRBY LONG, YOU ARE OUR MONTHLY INSTAGRAM WINNER!

Nevada Presley and Mary Linder

ran the Memphis St. Jude Half Marathon (13.1 miles) in 2:07.

FIT WORD:

Kirby ran the St. Jude Memphis Marathon (26.1 miles) in 5:04. Kirby ran in memory of his mother.

Want to be featured in next month’s issue? Just tag your Instagram photos showing how you stay fit with #memfitmag and you could see yourself here next month!

HIIT (HIGH INTENSITY INTERVAL TRAINING)

Get a fast, super-efficient, fat-burning, lean-muscle-building, metabolicboosting workout in only 15 minutes! According to the American College of Sports Medicine, just two weeks of HIIT done three times weekly can improve your aerobic capacity as much as six to eight weeks of endurance training can! And if all these awesome benefits aren’t enough, HIIT increases production of HGH (Human Growth Hormone), which slows down the aging process!

GET LUCKY

Reginelli Recommends:

HEALTH+FITNESS | Januar y 2015

Boneshaker Zinfandel 2013

Eating black-eyed peas on New Year’s Day is a southern tradition believed to bring good luck and prosperity. But why limit luck to only one day? Black-eyed peas are full of nutrients and low in calories, so eat them often and bring good health all year long.

Feel the earth move. Boneshaker lives up to what a Zin should be — BIG and BOLD. Smooth dark chocolate, berry jams, and coffee beans deliver a velvety mouthful of flavor with a long, earthy finish. Boneshaker can stand alone, but take it to the next level with a spicy pork loin or slow-roasted short ribs. On sale $19.99..

1/2 CUP OF BLACK-EYED PEAS CONTAINS:

See Wine Enthusiast Mary Catherine Reginelli at Pyramid Wines & Spirits. For more information, call 901.578.2773 or visit PyramidWines.com.

IRON . . . . . . . . . . . . . 2.2mg

FIBER . . . . . . . . . . . . . . 5.6g POTASSIUM . . . . . 239mg PROTEIN . . . . . . . . . . . 6.7g CALORIES . . . . . . . . . . . 100

BE HEALTHY, WEALTHY & WISE Advertise to the Fit Niche. Call Hailey at 901.335.6005 or Amy at 901.218.4993 today! memphishealthandfitness.com

COMING TO THE FEBRUARY ISSUE OF H+F • Heart Health • Fit Couples • Hormone Replacement Therapy

H+F TEAM 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.

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.

Ross

Ross is a graduate of the University of Arkansas and an avid writer. In his spare time he reads and studies the ever-changing ways of the human language.

Get in better shape with Baptist.

Christin

Baptist Memorial Health Care offers free support groups and programs that focus on fitness and healthy lifestyles solutions. Find the program that’s right for you and get better with Baptist.

Heather

Enroll the whole family in this 10-week program for children in grades 1-5 and their parents.

A freelance PR/Marketing professional, Christin Parsons 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 christinparsons.com.

Club Get Fit

Heather Horton is freelance photographer. As a graduate of the University of Memphis with a B.A. of Fine Arts, she is dedicated to developing and broadening her photography portfolio. In her spare time she enjoys riding her bike and watching live music.

Erica

Diabetes Prevention Program Lose five to seven percent of your body weight and reduce your risk of developing type 2 diabetes.

Healthy Living Support Group

Erica Walters is a health coach/educator at the Church Health Center. 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.

Enjoy a free light lunch and learn healthy living tips the last Monday of each month at Baptist Rehabilitation–Germantown.

Renew

Robin

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.

A 10 week program that combines 45 minutes of exercise with a nutritional group session to discuss healthy lifestyle disciplines that are critical to managing a healthy weight.

Christopher balances a full-time career and part-time freelance photography. He enjoys spending time with his family and is dedicated to living a healthy lifestyle. Along with his passion for for photography, he is an advocate for running, biking and gym conditioning. Visit his website at www.chrishopephotography.com.

If you are a Tennessee resident please sign up today! These projects are funded under an agreement

Jen

with the State of Tennessee.

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.

HEALTH+FITNESS | Januar y 2015

Please visit baptistonline.org/classes or call 901-227-3519 to register.

Chris

Get Better. facebook.com/ MemphisHealthFitnessMag

@MemHealthFitMag

please recycle

FIT NEWS

Tennis Memphis to Distribute New Equipment to Afterschool Programs and Public Tennis Centers Around the City Memphis Open officials announced that they will be donating 250 new tennis racquets, along with accompanying nets and tennis balls, to Tennis Memphis as part of their ongoing effort to help further and strengthen the organization’s goal of making the sport available to local youth year-round. “Growing the sport of tennis in Memphis begins on the grassroots level, and helping efforts to get more racquets into kids’ hands throughout the community is a vital step,” said Erin Mazurek, Memphis Open Tournament Director. “Nothing would make us happier than to see these young players enjoy all the benefits of playing the game, and to maybe one day grace the professional

courts of the Memphis Open.” “Tennis Memphis is very appreciative of the Memphis Open’s donation and recognition to our dedication of making the sport of tennis accessible and affordable for all children in our community, and helping us reach and empower the next generation of players,” said Stephen Lang, Executive Director of Tennis Memphis.

Box seat and ticket packages for the Memphis Open are now on sale and can be purchased at MemphisOpen.com or by calling (855) 307-7981.

Earlier this year, the USTA teamed with the Racquet Club of Memphis to purchase the tournament, once again keeping it in the River City and renaming it the Memphis Open, with the inaugural Memphis Open scheduled for February 7-15, 2015.

Making Strides to Prevent Childhood Obesity Obesity has more than doubled in children and quadrupled in adolescents in the past 30 years. In 2012 nearly 18% of children ages 6-11 were obese and 21% of adolescents ages 12-19 were considered obese. Tennessee has the 5th highest rate of obesity in the country among public school students according to the 2013 Trust for America’s Health Report series F as in Fat. Nineteen percent of Memphis high school students are obese according to a 2013 Center for Disease Control report based on self-reports of height and weight. An even more frightening statistic is that 82% of Memphis youth ages 2-19 are not getting the recommended 60 minutes of physical activity per day according to the National Health Survey.

HEALTH+FITNESS | Januar y 2015

Obese youth and adolescents are more likely to have risk factors for cardiovascular disease such as high cholesterol, high blood pressure, and prediabetes. They are also at greater risk for bone and joint problems, sleep apnea, and social and psychological problems. Obesity in childhood is linked to obesity in adulthood and these problems continue. Obesity is associated with increased risk for many types of cancers as well.

Education and prevention of childhood obesity is essential to ensure healthy adults and families. Healthy lifestyle habits are essential. At the Memphis Jewish Community Center, we have instituted several programs to help with the prevention of childhood obesity. Since schools play a critical role in prevention, our Early Childhood students participate in a program called CATCH: Coordinated Approach to Child Health. CATCH Early Childhood (CEC) is designed to nurture a love of physical activity, provide an introduction to classroom-based gardening and nutrition, and encourage healthy eating in children ages 3-5. CEC provides an environment where physical activity, health education, gardening, and healthy eating behaviors are valued and taught together. Little ones are motivated to walk, run, jump, dance, and move their whole bodies while playing and having fun. The CATCH Early Childhood program is unique because the classroom curriculum includes stories with puppets and activities that really resonate with 3-, 4-, and 5-year-old children. Lessons share important nutrition concepts and are crafted so that they can be used in any preschool learning center. Children have fun as they learn about healthy eating, and the P.E. activities, which come with music, keep kids and teachers moving and singing.

By Anna Shabtay. Photo by Chris Hope.

Another way that the MJCC is combating childhood obesity is through FitRanx Kids. Through a specific research-based curriculum, challengers in the FitRanx Kids program engage in new exercises each session that help them learn to enjoy fitness, test their limits, and “level up.” Many of these students do not play sports and this program gives them an alternative way to stay healthy. Workouts with a certified instructor three times a week include an opportunity for parents to join in on the fun and encourage a healthy family lifestyle. Visit the MJCC Health and Wellness Expo on Sunday January 18th from 10:00 AM-4:00 PM to learn more about these programs and visit vendors from across Memphis dedicated to health and wellness, and enjoy a Get Up and Moving Concert with the Mama Doni band. The expo is free for the community. A full schedule is available at JCCmemphis.org/expo.

Out run cancer . . . and other risks associated with being overweight

Dr. Gerald Lieberman

Dr. Rande Smith

Dr. Paul Bierman

Dr. Ken Fields

Dr. Edward Friedman

Esophageal, pancreatic and colorectal cancer are all linked to being overweight — at GI Specialists we’re committed to preventing cancer and other GI risks! With daily excercise and healthy eating you can achieve and maintain a healthy weight and body. If you were born before 1965 then it’s also time for your screening colonoscopy. Beat cancer before it starts with an active lifestyle

We’re dedicated to your good health! Keep fit and call to schedule your screening today.

901.201.6200 MEMPHIS

BRIGHTON

www.colonscreening.com

COLLIERVILLE

COVINGTON

MILLINGTON

HEALTH+FITNESS | Januar y 2015

and early screening, it can save your life!

WEST MEMPHIS

FIT NEWS

New Studio Classes Optimize Physical Health Through Strength, Flexibility, Focused Awareness, and Overall Well-Being Sumit’s Yoga opened its first Memphis-area location in December at CarreFour at Kirby Woods Shopping Center, located at the intersection of Poplar Avenue and Kirby Woods Parkway. This 3,275-square-foot space offers easy interstate access and is centrally located between East Memphis and Germantown. Owner and operator Amy Lenkszus chose the location due to its outstanding location in one of Germantown’s most well-known and long-standing shopping centers. “CarreFour at Kirby Woods provides us with high visibility and access to a number of residential neighborhoods, as well as millions of square feet of office space,” Lenkszus said. “With early morning, lunch time, evening, and weekend class offerings, folks that live and work nearby will be able to build a healthy yoga practice into their daily routine.” The new Memphis studio will be designed to accommodate all students, from beginners to advanced, similar to other Sumit’s Yoga locations. This reinforces founder Sumit Banerjee’s teaching philosophy of helping others realize the powerful wellness benefits of yoga, including a stronger, more toned, and more flexible body and an improved state of mind. Classes are structured in a way that encourages relaxation, self-acceptance, and awareness.

Sumit Banerjee possesses a broad background in the practice and teaching of various yoga styles including Bikram and Vinyasa. Sumit’s Yoga is a balanced and complete mind-body-spirit practice that develops strength, flexibility, focused awareness, and overall well-being. Classes at Sumit’s Yoga will be conducted in the new 1400-square-foot studio and will flow to music through a sequence of balancing and energizing asanas (poses) in a heated environment. Banerjee strongly believes in the healing aspect of heat. “In a yoga class, you practice poses that require stretching and compression of the joints, muscles, ligaments, and other supporting structures of the body, which naturally protects itself from physical exertion by generating heat from the inside muscles outward,” Banerjee said. “We start with the heat up front, providing that extra protection from the very first poses. Another added benefit is that your body burns more calories in a heated environment. It’s not uncommon for our students practicing regularly to lose inches of shape in a relatively short time.”

comes from quieting our minds and listening to each breath cannot be measured,” Banerjee said. “You do not measure your yoga practice by how many perfectly aligned poses you can perform, but by how deep you can immerse yourself inward. This is the beauty of yoga, and it awaits every student who is ready to let go of the ego and begin listening to our own deeper wisdom.”  Sumit’s Yoga At CarreFour at Kirby Woods 6645 Poplar #208 Germantown, TN 38138 SumitsYogaMemphis.com Other Sumit’s Yoga studios are located in Arizona, California, Idaho, Missouri, Nevada, and Texas.

Classes are designed to optimize physical health by “waking” and energizing the entire body. Banerjee stresses that the greatest benefit comes not as much from the healing of the body but from the healing of the mind. “The simple pleasure and self-reward that

HEALTH+FITNESS | Januar y 2015

Family Brings Medical and Wellness Practice to Memphis

The Draper family, owners and operators of Draper’s Catering of Memphis, LLC for 25 years, is bringing its successful family medicine and nutrition practice to Memphis. WellFit Medicine & Nutrition has operated in Jackson, TN for the past two years. Established by Jeremy Draper, M.D., who is board certified in family medicine and specializes in wellness, prevention, and hormone-replacement therapies, and Catherine Draper, R.D., the practice’s nutrition consultant, WellFit focuses on optimal health and fitness, promoting preventative medicine, proper nutrition, and functional fitness for their clients. Due to the demand from patients in the Memphis area and a desire to keep the family closer, they moved the practice to Memphis . During its time in Jackson, the practice teamed up with CrossFit Jackson, establishing an all-in-one medical/nutrition/fitness option for patients and gym members alike. Staying true to this model, Dr. Draper, along with Catherine and his brother Jonathan Draper, have opened their own CrossFit affiliate, Metabolic CrossFit, in Memphis. The gym is housed in the same building as WellFit Medicine & Nutrition, located at 600 Madision Ave in the Edge District just a few blocks west of UT Medical School. Jeremy, Jonathan, and Cathy are all CrossFit Level 1 trainers and will also coach classes at Metabolic CrossFit. “We’re used to working in a family business,” Cathy Draper said. “Our children have grown up working together and with us. We have served many thousands of people in this city throughout the years. It makes sense for us to continue along those lines and focus on wellness in both our catering company and clinic/gym.”

The clinic will be open Tuesday through Friday, and the gym will be open Monday through Saturday. Scheduling and applications are available online for both through the websites WellFitMedicine.com and MetabolicCrossFit.com.

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The INSTRIDE Studies are looking to see how well an investigational insulin works to control blood sugar levels. The investigational insulin has been designed to be as similar as possible to insulin glargine (Lantus®), which has helped many people with diabetes worldwide. However, the investigational insulin may provide a more affordable treatment option that could benefit many more people. For patients with Type 1 Diabetes, the study will last for 66 weeks with 22 study visits (six of these may be conducted by telephone rather than at the study center). For patients with Type 2 Diabetes, the study will last for 32 weeks with 14 study visits (five of these may be conducted by telephone rather than at the study center). All study medications and study-related healthcare will be provided at no cost to you. You may be able to take part if you have been taking Lantus® for at least 3 months (patients with Type 2 Diabetes may also be able to take part if they have never taken insulin before). Interested? Please contact the study team using the details below.

Call us today at

901.843.1045

cnshealthcare.com

www.renewspamemphis.com

3040 Forest Hill Irene Rd #109 (Poplar @ Forest Hill in Germantown)

HEALTH+FITNESS | Januar y 2015

/renewspamemphis @renewspamemphis

We are looking for people between 18 and 65 years of age with Type 1 or Type 2 Diabetes to take part in a new clinical research study.

INSTRIDE 1 Study, Newspaper Advert [V01 USA04]

FIT NEWS

Develop Calm and Peace with a Meditation Mindfulness Course Bikram Yoga, the original hot yoga, has been known to change people’s lives with their annual 60-day challenge. Yoga students who complete 60 classes in 60 days experience amazing results. Some results reported from last year’s challenge include weight loss, reduced stress, decreased anxiety and depression, reduced blood pressure and cholesterol, increased mental clarity and motivation, increased strength and flexibility, and alleviation of back pain, knee pain, digestive issues, and arthritis. Some yogis were even able to reduce or eliminate prescription medications. Overall, most participants say they felt 10-20 years younger. The challenge will begin January 1st, and consists of 60 classes over the course of 60 consecutive days. If you miss a day, you can do two classes in the same day to compensate. You may sign up at either studio anytime between January 1st and January 15th. New students pay only $49 for their first month of unlimited yoga, and there are various class packages to accommodate different needs. Bikram Yoga rejuvenates your body and mind, helping you feel younger, fitter, stronger, balanced, and powerful. In the 1960s Bikram Choudhury, a yoga therapist from Calcutta, would treat hundreds of people per day,

healing their physical and mental complaints through yoga postures. Because people were lined up outside his door daily, he decided to put the most beneficial 26 hatha yoga postures together in one 90-minute sequence to teach more people at the same time and help on a larger scale. This sequence still works 50 years later because millions of people all over the world have been transformed by the power of Bikram Yoga. Radiant health is at your fingertips, Memphis, with two Bikram Yoga studios offering over 50 classes per week. There are two locations in Memphis, one at Sanderlin Center and one in Overton Square. Another amazing healing and rejuvenation opportunity available at Bikram Yoga Overton Square is the “Tame the Wilds of Your Mind,” a six-week course of meditation, pranayama and mindfulness. The course begins Sunday, January 11th from 7:00 – 8:00 PM, and continues every Sunday night until February 15th. Through pranayama (breathing techniques) you will learn to quiet the mind to prepare for meditation. The course is progressive, and each week will build on the previous week with the goal of beginning and maintaining a home practice. For more information go to BikramYogaMemphis.com.

HEALTH+FITNESS | Januar y 2015

Innate Wellness to Launch Full-Spectrum Sauna Facility

Innate Wellness is adding a Full-Spectrum Infrared sauna. While most saunas only offer one spectrum, Innate Wellness’s sauna will feature near, mid, and far infrared that includes an array of health benefits including weight loss, detoxification, pain relief, and lowering blood pressure. “We are excited to offer the first FullSpectrum Infrared sauna for the Mid-South community,” said Dr. Audra Arstikaitis-Nagel, owner and Maximized Living Doctor at Innate Wellness. “Our sauna has a wider application than others to assist more people in reaching their health goals.” The only sauna of its type within a 200-mile radius, infrared sauna weight loss sessions can burn up to 600 calories, lowering body weight and reducing waist circumference in just a three-month period. Saunas are also becoming increasingly popular with athletes not only for post-workout muscle relaxation, but also for increasing the body’s core temperature for short periods which can

enhance athletic performance. This type of conditioning, known as hyperthermic conditioning, can boost endurance and help the body perform better as body temperature rises.

chemotherapy will use the sauna more frequently and for a longer duration. Patients who want to enhance their weight-loss efforts can see improvement in just eight weeks at three sessions per week.

Infrared saunas are safe to use every day. How often you use an infrared sauna is determined by your healthcare goals. For example, patients wishing to detoxify from things like

Innate Wellness (901) 737-3040 256 Germantown Bend Cove #103 Cordova, TN 38018

L E T I C

1990

EST.

A N TO RM W E

C L

HEALTH+FITNESS | Januar y 2015

H E A LT H Y L I V I N G By Daniel LaMontagne

STRENGTHEN THE MIND-BODY CONNECTION FOR ATHLETIC SUCCESS You may be a fairly good athlete, but are you also a habitual worrier? Are you someone who continually focuses on the past or future rather than the present moment? If so, your stressed-out mind could be negatively affecting your body and athletictraining goals. The good news is that research indicates that meditation improves an individual’s overall athletic performance and is highly effective and beneficial in treating psychological and physiological conditions. Recent studies on meditation at Harvard, Stanford, and other leading universities show that understanding and working with the mind-body connection can reduce chronic symptoms and even heal the body.

Typically, people’s minds either chatter away — an active state called “monkey mind” in East Asia — or become distracted by excessive external stimuli, such as TV, food, or gossip. Meditation helps people to center and regain control of the mind. Why would serious athletes practice meditation? Anything that distracts you from being in the moment can be a detriment to performance. Daily meditation will help.

Meditators routinely report feeling stronger, happier, and healthier than they did before adopting the practice. Meditation and visualization refresh, energize, and heal the body so that you perform with more power and ease and recover faster and easier from a strain or old injury.

Meditation helps you improve your skill.

Through meditation individuals can progress toward a healthier, happier, and more productive life by reducing the anxiety, conflict, depression, and stress that many of life’s situations can trigger.

Meditation gets you into “the zone.”

Meditation instructor Daniel Lamontagne has studied the mind-body relationship and taught meditation classes in Memphis for the past 25 years.

Meditation can program your body to perform with better precision.

Meditation allows you to cultivate a calm center.

To learn more about course materials and meditation training, or to enroll, go to MeditateWithDan.com, or call (901) 685-2462.

By Dr. Warren Johnson, Medical Optometrist, Eyewear Gallery

HEALTH+FITNESS | Januar y 2015

EYE PLEDGE TO GET IN SHAPE!

With the holiday season behind us, it’s time to get back into shape. Many of the holiday foods that we have consumed over the past couple of months can have an impact on our eyes and overall health. Meals chock-full of sugar and salt can cause our bodies to store fat and slow down our metabolism. Blood pressure can become elevated over the holiday season and also impact our vision and overall well-being. There are also many foods that can enhance our vision and wellness. Foods that are rich in vitamins and antioxidants, as well as those that contain zeaxanthin and lutein, are known to reduce

the risk of age-related macular degeneration and cataracts throughout our lifetime. Foods that include both of these nutrients include spinach, watercress, corn, and persimmons. We have all heard good things about the healthy effects carrots have on our eyes. Carrots contain a nutrient called beta-Carotene that is converted to retinol, which is essential to vision. Other foods that have high levels of this nutrient include sweet potatoes, kale, apricots, and cherries. Don’t forget to drink your orange juice! Vitamin C is very good for our eyes because it fortifies our ocular blood vessels. Other foods besides citrus that provide a good source of vitamin C include bell peppers, broccoli, strawberries, and kiwi. Chili peppers contain one of the highest percentages of vitamin C of any vegetable or fruit.

Recommendations for foods for your eyes: • Stuffed peppers. • Broccoli casserole. • Fresh fruit platter with citrus fruits, strawberry, and kiwi. • Spinach salad with fruit, nuts, feta cheese, and a spicy vinaigrette. • Add watercress to some leftover turkey for a sandwich. • Corn is a side dish that pleases almost everyone. • Persimmon muffins or pie. You already know that at least 30 minutes of physical exercise a day can benefit your heart, waistline, and energy level, but it can also do your eyes a world of good. It makes sense that your eyes would receive the same benefit that the rest of your body does when you exercise. Many eye diseases are linked to other health problems, including high blood pressure, diabetes, and

high cholesterol levels. Exercise can help keep these problems at bay or limit their impact if they do occur. Yearly eye health exams are essential to your overall eye health and well-being. Your eye doctor can detect early signs of high blood pressure, diabetes, glaucoma, macular degeneration, cataracts, and more. In addition to glasses and contacts, your eye health is the most important. Many times people do not have any symptoms of these eye conditions, and only a yearly eye exam with your eye doctor can make sure everything is healthy and stable. The doctors of the Eyewear Gallery are sponsoring free blood pressure and vision screenings on Thursdays from 2:00 PM – 4:00 PM through January 31. Call (901) 763-2020 or visit EyewearGallery.com to schedule an appointment.

LIFE BEGINS WHEN PAIN ENDS TMJ Disorder is a disorder that is often accompanied by otherwise unexplained headaches, ear pain, poor sleep, jaw pain, head, neck and facial pain. It is often misdiagnosed and treated for it’s individual symptoms.

THERE IS AN ANSWER! Dr. Melody Barron’s practice is dedicated and focused on the treatment of TMJ Disorder and Sleep Apnea by Oral Appliance Therapy.

IMPROVING YOUR QUALITY OF LIFE! Melody A. Barron, DDS FAACP, DABCP, DABCDSM

8950 US Highway 64, St. 104 Lakeland, TN

901.380.0734 www.memphistmj.com

– Frozen Shoulder – Muscle Strain – Carpal Tunnel – Tennis Elbow – Knee Problems

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– Tendinitis – Shin Splints – Back Pain – Headaches – Shoulder Pain

H E A LT H Y L I V I N G By Catherine Portera, R.N.

MAKE THIS THE YEAR TO ACHIEVE YOUR WELLNESS GOALS As a registered nurse and wellness coach, I have listened to a lot of people talk about their struggles with wellness. Through this I have learned that for most these struggles are not a matter of laziness, but a matter of being confused as to what exactly “healthy” means and where to start on that path, and/or a loss of faith in oneself to change.

To begin with I want to say that it does not matter how many times in the past you have failed. You are still capable of change. Once you believe that you have the power the only one who can stop you is yourself. Getting on the right track involves understanding the body and respecting its needs. The human body is extremely complicated and mysterious; the more science we apply to it, the more we realize what we don’t know. It’s fascinating. Food scientists have tried for decades to create cheap, fast, and easy foods fortified with each individual nutrient that we need, but it never seems to be quite as good as the real thing. Margarine, for example, which is imitation butter, was once hailed as a “health food” because it was believed to lower the risk for obesity and heart disease. We now know that the trans fats that result from hydrogenating vegetable oil in a factory are dangerously inflammatory and are actually a contributor to heart disease.

HEALTH+FITNESS | Januar y 2015

We cannot always know on the front end what long-term repercussions will occur when our sustenance centers upon genetically modified crops, artificial sweeteners, additives and preservatives, industrial seed oils, and produce wrought with pesticides, but studies have found strong evidence to suggest that we avoid them.

THE MOST EFFECTIVE WAY TO ACHIEVE AND MAINTAIN A HEALTHY BODY IS SURPRISINGLY SIMPLE: • Eat as close to nature as you can get. Buy whole foods and prepare them yourself. • Read ingredient labels (you will be amazed) and try to buy food with very few ingredients. Better yet, buy foods with no label. • Get as many vegetables as possible into each meal. A recent study from The University of Sydney found that our appetites are more related to our nutrient status than our caloric intake. They were looking at protein specifically, but the rule still applies. The more nutrition you can get into your diet, the more satisfied you feel on fewer calories naturally. • Buy meat that has been raised on pasture rather than a feedlot. Grass-fed meat has about twice as many omega-3s than conventional meat, is richer in vitamins, and is lower in the inflammationpromoting omega-6s.

I said this was simple, but not necessarily easy. As far as having confidence in oneself, I can understand why this is a sore spot for so many people. Repeated attempts at losing weight or establishing a healthier lifestyle have failed and left them feeling hopeless. I know this feeling myself. It’s extremely discouraging and extremely detrimental to any future success. For me, the confidence comes not from my own strength and power, but from God. I also have sisters who inspire and encourage me, which is vital to any endeavor. Not to mention it makes it more fun. Life and all of its challenges should not be tackled alone. Work on your spiritual health and find a friend or someone who will encourage you and hold you accountable. I wish you all the best with your new wellness goals in the new year, and I assure you that you do have the ability to achieve them. Catherine Portera is a Registered Nurse and Wellness Coach. For more information visit her website at TheHealthyLemon.com.

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Inspiring Weight-Loss Stories Interviews by Christin Parsons. Photography by Chris Hope.

Jim and JoAnn Young Ages: 58 & 57

Starting weight: 233 & 175

Current weight: 171 & 140

As their age slowly crept up on them, Jim and JoAnn Young realized that carrying around extra weight was limiting what they were able to physically do. Wanting to retire soon, the couple knew it was now or never if they wanted to change their lifestyle and be able to enjoy retirement together. Jim watched as his boss lost 60 pounds by going on the Ideal Protein diet, and decided in June 2014 that it was time to join him. After convincing his wife to also try the program, the two enrolled in Ideal Protein at Total Health Wellness in July 2014.

HEALTH+FITNESS | Januar y 2015

The Ideal Protein diet focuses on eliminating sugars and minimizing carbs while focusing on eating lots of vegetables and protein. Many participants experience a sugar crash at first,

before

but the body then begins to retrain itself. Before the diet JoAnn’s downfall was ice cream. But just 24 hours after starting the program, she quit her addiction to sweets and now craves healthier foods. The program teaches participants to eat smarter so the diet is manageable long-term. Broken into four phases, participants meet once per week to weigh in and have counseling sessions to keep them on track for success. Jim and JoAnn typically eat four cups of vegetables and eight ounces of meat per day plus healthy snacks throughout the day. They like that the program allows them to eat commonly available food that they can get at the grocery store. Since July, Jim has lost 55 pounds, and JoAnn has lost 35 pounds. Jim plans to incorporate exercise into his lifestyle now that he’s off the diet and in a maintenance phase that sticks to the principles of the plan. Once a longdistance runner, Jim’s 50-pound weight gain prevented him from participating in the sport. Now lighter, healthier, and more active, he feels empowered to start running again.

JoAnn is still on the Ideal Protein diet and hopes to reach her weight-loss goal soon after shedding another 8-10 pounds.

“Getting back into running seemed impossible, but I feel fit enough to get back to it now.” – Jim Young Jim and JoAnn were successful because they did it together — one shopping list, one menu, one meal prep, and one goal when they had to eat out. They were their own support group, and felt it worked beautifully. Since losing a significant amount of weight, the couple has not only noticed a difference in their energy levels and physical abilities, but their self-esteem has improved as well. They feel a new sense of freedom in being able to do and move more and look forward to being able to be more active together as they get older.

“I don’t want to look like a beauty queen. I just want to be healthy in order to travel and do active things.” – JoAnn Young

Finally, Weight Loss Results You Want and Deserve! Ideal Protein is the best! I started the protocol weighing more than I ever had in my life! I went from a size 1X to a size 8! Not only did I lose weight, I learned so much about food and its impact on my health. Along the way, I received encouragement and education from Total Health’s coaches and videos. I can’t really put into words how much I believe in the Ideal Protein program. It’s not just a diet, it’s a life changing way to live.

Finally, Weight Loss Resul I LOST Want and Deserve! 60 lbs You 47% to 33% Finally, Weight BODY FAT REDUCED

Cathy

& 69

inches

A TALE OF TWO SISTERS

You Want an

The two of us had tried numerous weight loss programs in the past but were still overweight, and knew we needed a program that worked. Starting together as accountability partners, the sisters experienced many benefits from Ideal Protein immediately. Carole realized the A TALE OF TW “brain fog” she’d had for years, lifted within days. She now enjoys more energy!MarilynThe two of us had tried n struggled with painful feet,now she can walk programs in the past but on the treadmill again.She is no longer on and knew we needed a p Marilyn blood pressure or cholesterol medications.

The first time I heard of Ideal Protein was from a co-worker who lost 40 lbs. I thought about checking into it, but never did. Then, one morning I stepped on the scale and saw 200 lbs! I made the call to Total Health in a hurry and my journey began. I have already lost 50 lbs, and I am still going strong. The plan is easy to follow, has many items to choose from, and I do not get bored. Carole

I LOST 51lbs & 53

inches

BODY FAT REDUCED I LOST

39 lbs 44% to 32% 48 inches &

Starting together as acco

The sisters look years younger, and some the sisters experienced friends don’t even recognize them! A hugeIdeal Protein immediatel for THANKS to Barbara Clenin and her superb “brain fog” she’d had BOd days. She now enjoys m staff at Total Health!They not only are knowledgeable, but they truly care.We love struggled with painful fe on & the treadmill again. them for helping us restore our health!

BOdy FAT REduCEd

I LOST

59 lbs

Lori

42% to 30%

blood pressure or chole

The sisters look years y

I LOST

Your Final Diet!

63 inches

Carole

friends don’t even reco I fully recommend Ideal Protein to anyone who is serious about losing THANKS to Barbara Cle BOdy weight in a fast and efficient way. The program provides you with foodFAT thatREduCEd staff at Total Health!T is delicious and engineered to help you shed pounds inlbs a healthy and safe knowledgeable, but the lbs & 48 inches them for helping us r way. The coaching you receive each week is outstanding and supportive. % to % & 33 inches Once you reach your weight goal, Barbara and Christa will teach you how • Targets Fat Loss Maintains Muscle to keep the weight• off so you willMass lead a healthier lifestyle.

• Suppresses Appetite Naturally • Provides Weekly Support Sessions • Emphasizes ongoing Education

Joe

BOdy FAT REduCEd

Your Final26 13% 26% to Diet!

I LOST 20 lbs & 33

I LOST 30 20

Joe

BODY FAT REDUCED

% to

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13%

Space is limite to Reserve

• Targets FatisLoss I fully recommend Ideal Protein to anyone who serious about losing weight in a fast and efficient w

Mass program provides you with food that •isMaintains deliciousMuscle and engineered to help you shed pounds in a healthy inches Suppresses Appetite Naturally way. The coaching you receive each• week is outstanding and supportive. Once you reach your weig

Barbara and Christa will teach •you how to keep the weight off so you will lead a healthier lifesty Provides Weekly Support

• Targets Fat Loss • Maintains Muscle Mass • Suppresses Appetite Naturally • Provides Weekly Support Sessions • Emphasizes ongoing Education

TOTAL HEALTH Barbara Clenin WELLNESS CENTER

CEO and Wellness Director

901-683-0178

Joe

HEALTH+FITNESS | Januar y 2015

Your Final Diet!

Sessions • Emphasizes ongoing Education

683-017

I fully recommend Ideal Protein to anyone who is serious program provides you with food that is delicious and engin way. The coaching you receive each week is outstanding Barbara and Christa will teach you how to keep the

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S UC C E S S S T O RY

The Healthy Cycle Jay Guzman Age: 40

Starting weight: 395

Current weight: 195

For Jay Guzman 2010 was a year full of severe illnesses. Hospitalized several times throughout the year, he kept losing his eyesight due to his diabetes. Overweight for most of his life and weighing in at 395 pounds, he knew many of his health problems could be attributed to his weight. Rather than giving up and giving in to his disease, he decided to fight back. Jay considers losing his eyesight an eye-opening experience that jumpstarted his weight-loss process and led him on a journey to a much healthier lifestyle. Following his stints in the ICU, Jay opted to have weight loss surgery in 2011. He initially lost 60 pounds from the surgery alone, but he didn’t want people to think he took the easy way out so he began exercising. Jay tried to find activities that he could do with his size. He quickly found cycling, and fell in love with the sport. Jay began entering numerous cycling events and even completed the 64-mile Tour de Cure for diabetes in 2012. Cycling was the catalyst that got Jay hooked onto fitness, and he now works for a local bike shop. While he continued cycling, Jay wanted to incorporate other forms of exercise into his routine. He soon began swimming and contemplated running. In 2012 Jay saw information about the Elvis 5K on the news and decided to take a stab at it. The first-time 5Ker finished the race in 33 minutes, which completely shocked him. That 5K was the beginning of Jay’s addiction to running and marathons. A few months later he ran the Germantown Half Marathon in 2013, and several months after that completed his first full marathon in October 2013 in Wichita, Kansas. In less than two years, Jay has completed 10 full marathons, three half marathons, and two triathlons. His goal is to run 50 marathons in 50 states by the time he turns 50. He also plans to complete an Ironman in 2015.

HEALTH+FITNESS | Januar y 2015

But Jay’s journey isn’t all about exercise — he also completely transformed his diet. Turned off by the taste and smell of meat, it was easy for him to decide to become vegan two years ago. Jay believes that everything he puts in his mouth affects his performance as an athlete, so he is always mindful of what he consumes.

Jay is literally half the man he was a few years ago, with his weight loss total now at 200 pounds. He loves the changes he has seen in his body and his health, but he often forgets that he’s no longer “Big Jay.” He recently asked a flight attendant for a seat belt extender even though he no longer requires one, and he has been known to still buy 3x and 4x size clothing on accident. He hopes his story and success can help motivate others to lead a healthier lifestyle, and he encourages everyone to find an exercise routine that is fun and that they enjoy.

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· · · · ·

S UC C E S S S T O RY

The No-Diet Diet Kelly Jennemann Age: 33

Starting weight: 242

Weight Lost: 75

While living in Spain during her 20s, Kelly Jennemann had an epiphany that she needed to start taking care of her body and live a healthier life. Living abroad, she didn’t have a car so she walked everywhere and had easy access to healthy food, making her weight-loss journey somewhat easy and manageable.

before

After moving back to the states in 2009, Kelly fell into her old habits and gained back the weight plus some. It wasn’t until her 6-week postpartum checkup after the birth of her second son that she realized she weighed in at 242 pounds and needed to make some drastic changes.

DIET Kelly began her weight-loss journey in 2012 by first fine-tuning what she was eating. Not a believer in diets, she started paying attention to what she was eating, avoiding processed foods and sugar, but allowing herself the occasional treat. She now eats mostly meats and vegetables not only to keep her weight-loss momentum, but also due to her dietary restrictions that come with celiac disease. Kelly also occasionally journals what she eats to make sure her calories stay on track.

TYPICAL DAILY EATS BREAKFAST: M eat and a vegetable, such as a sweet potato or parsnips. SNACK: A few bites of chicken and a banana. LUNCH: Leftovers from dinner or something that can be prepared quickly (salad, avocado, steamed broccoli w/ chicken sautéed in olive oil, etc.) DINNER: L ots of crock-pot meals — roasts, whole chicken, turkey breast, etc.

HEALTH+FITNESS | Januar y 2015

AND 100 OUNCES OF WATER PER DAY.

Kelly believes strict diets are great guidelines, but that they aren’t realistic for long-term success. Over the past two years, she has managed to find a balance of moderation in what she eats and still enjoys her occasional chocolate chip cookie.

“Diets are guidelines. You have to figure out what will work for you long term.” THE BENEFITS EXERCISE Kelly tries to hit the East Memphis YMCA five days per week, but she definitely makes sure she’s there at least three days per week. She enjoys doing a variety of exercises and classes such as pilates, highintensity classes, and TRX. She has also recently started weight lifting and has seen noticeable changes in her body. She has lost about 75 pounds since beginning her weight-loss journey two years ago.

Kelly’s overall health has improved with her healthier diet and exercise regimen, and she is also better able to handle health issues that arise. In December 2013 Kelly had a stroke and found out there was a hole between the atria in her heart. She had a procedure done in August of 2014 to correct the problem and learned the hole was the size of a penny. Her active lifestyle and physical condition helped doctors to see the issue more clearly because of the limited fat around her heart, and also helped with her recovery.

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C OAC H ’ S C O R N E R

SO, YOU WANT TO START RUNNING? By Marcia Scott

You’ve committed to hitting the pavement, but how do you get started? What’s the first step? Running is literally as easy as putting one foot in front of the other, but getting out the door can be the hardest part. These tips may help you have a more enjoyable experience and stick with it longer.

SET A GOAL.

Do you want to run one mile? Complete a 5k? Determine what your running goals are and what you want to accomplish. Having a clear goal will help you stay on track to getting there.

INVEST IN THE GEAR.

Running doesn’t require a helmet, a ball, shoulder pads, or a uniform. But it does require good shoes and socks. Visit a local running specialty store where they will take a look at your mechanics and gait and help you determine the best shoe to wear. Properly fitted shoes that are designed for your unique feet will make running more comfortable and help to minimize injuries.

FOLLOW A PLAN.

We have included a short training schedule below to help you get started. Or there are a number of plans available, such as Couch to 5k or Nike+. Having a structured program to follow will hold you accountable and keep you motivated.

START WITH WALKING.

Before you take off sprinting down your street, start with walking. And start small. Set out to do 20 minutes of walking five days per week for several weeks. This will get your body accustomed to moving and exercising so running won’t seem quite as difficult.

HEALTH+FITNESS | Januar y 2015

TRACK YOUR PROGRESS.

Week

Mon

W-20

2 3

W-20

W-25

FIND A FITNESS BUDDY.

W-25

DON’T GET DISCOURAGED!

Running will get easier with time as your body adjusts to the new stresses that you’re putting on it. It may be tough in the beginning, but reaching your goal, whatever it may be, will make the effort worth it.

Marcia Scott is the Training Program Coordinator at Fleet Feet Sports. For more information call 901.761.0078 or visit fleetfeetmemphis.com.

14 15 16

Wed

Thur

W-20 W-20

By tracking your progress, you’ll be able to see your improvement, which should motivate you to keep going.

Enlist a friend to join you on your journey, so you can motivate one another. There are also many running and walking groups around town you can join to have the camaraderie of others.

Tue

W-20

W-30 30

30 30

W-25 30

W-20

W-30 30

30 30

Sun W-20

Sat

W-20

Fri

W-30 35

35 30

30 40

Legend — W is walk. Daily numbers are time in minutes.

WEEKS 1-2: Week 1 and 2 simply consist of walking Use this time to scout out courses and become comfortable with your surroundings. Appreciate what you are doing and remember that recovery is just as important as exercise. WEEKS 3-4: Starting with week three, you’ll begin alternating walking and running I want you to think of your 30 minutes as 6 five minute segments. Each of these five minute segments will consist of four minutes of walking and one minute of running for a total of 30 minutes. 6 x Four Minutes Walking and One Minute of Running

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NORTH MISSISSIPPI HORN LAKE, OLIVE BRANCH & SOUTHAVEN ATC Fitness (Olive Branch) 662-890-8900 atc-fitness.com ATC Fitness (Southaven) 662-470-5201 atc-fitness.com Crossfit Southaven 662-519-3320 Curves 662-280-8199 curves.com

DAC 24 662-349-0403 daclife.com Janeâ&#x20AC;&#x2122;s Gym (Olive Branch) 662-893-5263 Max Fitness 662-393-6299

YMCA (Olive Branch) 662-890-9622 ymca.net

GERMANTOWN Anytime Fitness 758-6188 anytimefitness.com ATC Fitness 347-3752 atc-fitness.com BIOMechaniks 620-6127 www.biomechaniks.com Curves (Germantown East) 624-1333 curves.com Curves (Germantown West) 757-8377 curves.com

Germantown Athletic Club 757-7370 germantownathleticclub.org Germantown Baptist Church 756-9450 Hot Yoga Plus 207-5352 hotyogaplus.com

Jewish Community Center 761-0810 jccmemphis.org

Orange Theory Fitness 907-0298 orangetheoryfitness.com Owens Life Enrichment Center 753-3100 Pike Yoga 277-7136 pikeyoga.com

Pilates Centre

753-4177 balletmemphis.org

Curves 662-890-9223 curves.com

Pure Barre 484-0705 germantown@purebarre.com

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Sumits Yoga Memphis 729-7146 sumityogamemphis.com

THE TOTAL BODY 30-MINUTE WORKOUT “You do NOT have to spend hours and hours each week in a busy gym! Two to three 30-MINUTE TOTAL BODY WORKOUTS with John per week will transform your body.”

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"After my pregnancy I developed spider and varicose veins in my legs and ankles. This caused me to suffer with restless legs and frequent tingling/pain causing interference with my sleep. After having the laser and injection treatments with Dr. Arcot my spider and varicose veins have disappeared, and the blood circulation has returned to my legs. The best news of all is that the treatments have relieved my pain and my energy level has returned - not to mention I feel great wearing my shorts and swimsuit again! Dr. Arcot and his staff are lovely to work with. They provided me with wonderful service and genuine care. I highly recommend the Memphis Vein Center to anyone for vascular problems."

HEALTH+FITNESS | Januar y 2015

Dr. Arcot has been awarded Most Compassionate Doctor for 3 consecutive years!

W E E K E N D WA R R I O R S

POLLY HAVARD, 40 OCCUPATION: Accountant at Burleigh Consulting Firm. SPORT: Running. FAMILY: Husband, Steve, twin daughters, Sarah Henry and Madelyn (9), and our dog, Chloe. LAST WW EVENT: 2014 New Orleans Marathon and Cooper Young 4-Miler. FAVORITE FITNESS ACCOMPLISHMENT: Growing up I never liked running, so I am proud of myself for learning to love long-distance running. I have completed two marathons, a Ragnar Relay, and 10 half marathons.

“I want to be a role model for my daughters so they will know how important it is to take care of your body and live a healthy lifestyle.” MOST MEMORABLE WW EVENT: The Ragnar Relay in 2012. It was my most favorite race ever. It was so fun to run at all hours of the night in the middle of nowhere with lots of other crazy runners. I loved the comradery between all of the teams — everyone was so supportive of each other. I would do it again in a heartbeat! MOTIVATION: Staying in shape and challenging myself to get faster/stronger. Spending time either with friends on a long run or alone with my music is better than therapy. Also, I want to be a role model for my daughters so they will know how important it is to take care of your body and live a healthy lifestyle. RACE RITUALS: The night before a big race/run I always have grilled chicken over noodles with pesto sauce. On the day of the race/run, I have Advocare Spark and 02 Gold. WW GEAR: Nike Vomero running shoes, a baseball hat, and sunglasses.

HEALTH+FITNESS | Januar y 2015

BEST EATS: The Midnight Snack from Restaurant Iris — a poached egg over grilled shrimp and a slice of brioche — along with a glass of red wine. It is heaven!

PET PEEVE: It really drives me crazy when people talk on their cell phone in the gym, especially when it is louder than the music. DREAM JOB: I’ve always wanted to own a children’s bookstore. NEW YEAR’S RESOLUTION: I just went back to work in August after staying home with my daughters. I want to get better at my work/life balance in 2015. QUOTE: “I can do all things through Christ who strengthens me.” - Philippians 4:13. I say it over and over in my head when a run gets really tough.

Interview by Hailey Thomas. Photo by Heather Horton.

Dr. Fauzi Khan, DDS

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Call 901.850.5766 and feel better soon!

HEALTH+FITNESS | Januar y 2015

Fix it for good with Tenex! Tenex is the proven new non-surgical procedure to cure chronic ailments like tennis elbow, plantar fasciitis, patella tendinitis and more! Come see how this simple procedure will stop your pain once and for all. Covered on all insurance plans.

W E E K E N D WA R R I O R S

DENNIS MEEKS, 64 OCCUPATION: LCSW, VAMC Memphis. SPORT: Running. FAMILY: Wife, Millicent Meeks, and daughter, Adalyn Meeks,14. FIT CLUB: Memphis Runners Track Club. FAVORITE FITNESS ACCOMPLISHMENT: Thirteen marathons in 12 months and three half marathons during 2014! WW HALL OF FAME: The Mississippi Blues Marathon (January), Mississippi River Marathon (February), Little Rock Marathon (March), Covenant Health Knoxville Marathon (March), St. Jude Country Music Marathon (April), Run River City Marathon (May), Utah

Valley Marathon (June), Loonies Midnight Marathon (July), Tupelo Marathon (August), Air Force Marathon (September), Chattanooga Marathon (October), Harpeth Hills Flying Monkey Marathon (November), and the Tucson Marathon (December). MOST MEMORABLE MARATHONS: The Utah Valley and The Flying Monkey Marathons — both had beautiful courses in two completely different landscapes and climates. I ❤ RUNNING: I love running distance, and at 64-years young, 26.2 miles at a time is plenty of distance. OBSTACLE COURSE: An arthritic right great toe and bone spur. They’re more of an annoyance than a hardship.

WW GEAR: Hoka running shoes and my Garmin watch. BEST EATS: Houston’s veggie burger, braised cabbage, and iced tea. PET PEEVE: Running snobs. As runners we are all doing the same thing — the best that each of us can. NEW YEAR’S RESOLUTION: To run either Chicago or New York in 2015. Both have lotteries, so it’s more of a New Year’s wish. QUOTE: “The distance race is a struggle that results in self discovery. It is an adventure involving the limits of self.” - Paul Weiss

HEALTH+FITNESS | Januar y 2015

Dennis Meeks ran a marathon a month, including two in March, in 2014.

Interview by Hailey Thomas. Photo by Heather Horton.

Mind+Body=PR If youâ&#x20AC;&#x2122;re an athlete being in an optimum state of mind will make a difference in your sport. Get the most out of your training through meditation.

Meditate with Dan New classes begin January 19. For more information or to enroll, go to www.meditatewithdan.com, or call 901.685.2462.

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HEALTH+FITNESS | Januar y 2015

GAME ON NEW RATES

N UTR ITION

PASS THE OIL, PLEASE

By Lisa Abbay, RDN, LDN, FAND

Edible oils have been used as a ‘cure-all’ since ancient times. Oils are technically fat, but get a bad rap. Eating or cooking with edible oils can help reduce visceral (body) fat. However, oils do contain nine calories per gram, so use in moderation. AVOCADO OIL

COCONUT OIL

Avocado oil is derived from the avocado fruit, and boasts some great health properties for us all. Avocado oil is very high in vitamin E and unsaturated fat (the good fat). The oil also has antioxidants such as vitamins E and C. Avocado oil, like canola oil, is rich in polyunsaturated fats, which help lower bad cholesterol. Avocado oil is best used in high-heat cooking methods, such as grilling and pan-roasting. You would also love it in salad dressings or drizzled over homemade pizza.

When using coconut oil, you want to use virgin coconut oil because it doesn’t contain trans fat, and it is extracted from the fruit of fresh mature coconuts thus considered unrefined. A lot of people sauté their favorite veggies or sear tuna with coconut oil. It is high in lauric acid, which is saturated fat, and it can raise both the “good” and “bad” cholesterol levels. The bottom line? Use coconut oil in moderation and limit your total amount of saturated-fat intake.

SESAME OIL

WALNUT OIL

HEALTH+FITNESS | Januar y 2015

Sesame oil is derived from sesame seeds. It is often used as a cooking oil in Indian, Chinese, and Korean cuisine. Sesame oil contains essential omega-6 fatty acids. It also delivers benefits associated with its antioxidant activity. Antioxidants are a group of chemicals that can neutralize free radicals, which when left alone can lead to cellular damage that could cause disease. Sesame oil has been shown to provide health benefits to those individuals with high blood pressure and diabetes.

You most often see walnut oil being used in cold sauces, salads, tossed in pasta, or brushed on fish or meat just before serving. This oil is rich in omega-3 fatty acids, vitamins B1, 2, and 3, vitamin E, and has a rich source of vitamin C. This oil is also rich in phytonutrients such as selenium, phosphorus, magnesium, zinc, iron, and calcium.

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DI ET

THE WHITE STUFF: A CASE OF SUGAR VS. SALT Sugar and salt are quite the match. Seasoning sweet desserts and drinks, with often a pinch of it thrown in to accent acidic flavors, sugar has endless uses, and we are trained to love its flavor from birth. Savory foods, not to be forgotten, envelop the umami — the rich, earthy, meaty, and salty flavors. Only rarely, if we’re really lucky, do we experience a food where both combine in perfect harmony, like in a salted caramel, a homemade sweet pickle, or a chocolate-covered pretzel. Dieters tend to avoid one or both when dining out or cooking at home, but why? Grain for grain, which is worse for us: salt or sugar? “In some people sodium increases blood pressure because it holds extra fluid in the body, creating an added burden to your heart,” notes the American Heart Association. Heart attacks as well as heart failure, stroke, kidney disease, and even bone-thinning osteoporosis are conditions associated with a lifetime of sodium-rich processed foods. Because of the high content of salts and preservatives in fast food and convenience packaged foods, most people consume twice the sodium recommended by the AHA — about 1,500 mg, or a rounded one-half teaspoon of salt. Not all sodium is bad for the body. In fact, certain types are beneficial. Most of us grew up eating iodized salt, or sodium chloride, to provide us with a necessary (yet miniscule) dose of iodine. This type of salt is heated to strip it of impurities, and frequently anticaking agents such as aluminum hydroxide are added to keep it flowing smoothly from the saltshaker. Alzheimer’s disease has been linked with high levels of aluminum in the body. This type of processed sodium chloride (table salt) is used in the processed foods we eat, such as TV dinners or potato chips.

HEALTH+FITNESS | Januar y 2015

It may be time to change your salt to better your health. Sea salt is naturally derived

sodium from ocean water, from minerals laid down eons ago before man polluted the ocean. It is a rich source of trace minerals that support a well-functioning body. Even purer is a pink-in-color Himalayan crystal salt, sourced from mines deep within the Himalayan mountains. The color is evidence to over 80 minerals that benefit the body. Regardless of the salt you choose, set your sodium intake goal within the nutritional guidelines to prevent health problems. So does this mean salt is worse? As frighteningly common as the high-sodium foods have become in our American culture, for most people the answer is anything but sweet. Sugar in its many forms is more dangerous and more prevalent even from birth, as a mother’s breast milk and baby formula are both very sweet. First, let’s mention the caloric content. Salt is a mineral and has only trace calories. Sugar contains about 15 calories per teaspoon. Sure, it’s only 15 calories, but who’s using just a teaspoon? The average 12-ounce can of cola contains about ten teaspoons worth of sugary goo. Sugar hides in cereal, yogurt, and bread. Recently the American Heart Association recommended no more than 100 calories per day for women (about 6 teaspoons), or 150 calories per day for men from sugar (any type). Strong scientific data supports the notion that excess sugar above these limits is linked with an increased risk of heart disease, diabetes, and metabolic syndrome. Unfortunately, well-meaning parents have a hard time finding sugar on ingredient labels when it isn’t even labeled as “sugar.” There are 57 alternative “pet names” for various forms of sugar, and manufacturers cleverly disguise the stuff’s ill effects behind ambivalent ingredient names that consumers wouldn’t recognize as sugar. Hint: any ingredient ending in “ose” is a form of sugar.

No matter what you call it, this sweet stuff can dry out the skin, decrease collagen production, cause an ashy pallor, fog the brain, and expand the waistline. Common sugar aliases include agave, barley malt, molasses, brown rice syrup, evaporated cane juice, caramel, corn sweetener, corn syrup, corn syrup solids, dextrose, fructose, high fructose corn syrup, honey, invert sugar, lactose (milk sugar), maltose, maple syrup, muscovado sugar, oat syrup, organic raw sugar (also called turbinado), rice syrup, sorghum, sucrose, and tapioca syrup. The salt and the sugar are nearly unavoidable in any food from a box, bag, or tray. Try frozen vegetables instead of canned, as frozen vegetables contain little sodium and retain as many nutrients as fresh produce. If food ingredient labels are still bewildering, revert to cooking with whole foods that are unprocessed and contain no preservatives. You are guaranteed to avoid hidden manmade sugars and sodium when you control the cooking of your food.

THE VERDICT: Sugar is guilty of deception in the first degree!

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Got An Active Lifestyle? Let T he Pet Doctor Come to You!

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

Dr. Lippy and her staff will come to your pet’s home, away from the stress and discomforts of hospitals, and at a convenient hour for you and your family. Our unconditional love for companion animals extends into our efforts to improve your pet’s quality of life.

A Healthy Pet is a Happy Pet! Call us today at 901.490.3914 Jeannette R. Lippy, DVM www.mobilepetdoctorlippy.com

HEALTH+FITNESS | Januar y 2015

Sophisticated Food In CASUAL Atmosphere.

JANUARY EVENTS SATURDAY, JANUARY 3, 11:00AM Hill and Dale 8 Miler Millington, TN www.racesonline.com SUNDAY, JANUARY 4, 2:00PM Memphis Winter Off-Road Race Series Memphis, TN www.memphisrunners.com SUNDAY, JANUARY 4, 2:00PM Memphis Winter Off-Road Race Series - 3k Memphis, TN www.memphisrunners.com

SATURDAY, JANUARY 24, 9:00AM Lisa Lassandrello 5k Remembrance Run Memphis, TN www.racesonline.com SUNDAY, JANUARY 25, 2:00PM Memphis Winter Off-Road Race Series - 5k Memphis, TN www.memphisrunners.com SATURDAY, JANUARY 31, 8:00AM Overton Park 10k Trail Race Memphis, TN www.racesonline.com

COMING IN FEBRUARY SATURDAY, FEB 7, 9:00AM Mike Cody 4 Mile Classic Memphis, TN www.racesonline.com SUNDAY, FEB 8, 2:00PM Memphis Winter Off-Road Series 8(+) k Memphis, TN www.memphisrunners.com SATURDAY, FEB 14, 9:00AM Valentineâ&#x20AC;&#x2122;s Day 10k, 5k Run/Walk Bartlett, TN www.racesonline.com SUNDAY, FEB 22, 2:00PM Memphis Winter Off-Road Series 10k Memphis, TN www.memphisrunners.com

HEALTH+FITNESS | Januar y 2015

SATURDAY FEB 28, 9:00AM Nanette Quinn Gobbler 5k Memphis, TN www.racesonline.com

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

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HEALTH+FITNESS | Januar y 2015

1. Sarah Johnson and Bobbie Coffman

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8. Neil Umsted and Michael Katzman

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

Evergreen ADVANCED BODYWORK John Barnes Myofascial Release Therapeutic Massage Pre/Postnatal Massage Call 901.496.2881 for Appointments 1541 Overton Park Avenue evergreenadvancedbodywork.com

GET STRONGER AND FASTER! Personalized Coaching and Training Plans 3 days/week H $50 a month Contact Stacy Chick @ riverworkout@gmail.com or follow RiverRunners Memphis on Facebook.

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11. Leslie Marchetti and Lauire Lewis

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

WHAT ARE YOU DOING FOR THESE? • Varicose Veins • Spider Veins • Leg Cramps • Restless Legs • Ankle/Leg Swelling • Leg Discoloration

TREATMENTS OFFERED • Endovenous Laser Treatment • Spider Vein Treatment • Sclerotherapy • Ambulatory Phlebectomy

ADVANTAGES OF LASER VEIN TREATMENT • In-office procedure • Resume activities the next day • Minimal discomfort • Proven treatment • Little or no side effects • FDA cleared • No scars • Minimally invasive

CALL TO SCHEDULE A CONSULTATION WITH OUR VEIN EXPERTS. Call to schedule a consultation with our vein expert, Dr. Sushma Parekh, MD Board Certified Radiologist. 7656 Poplar Pike • Germantown, TN 38138

1264 Wesley Dr, Suite 502 • Memphis, TN 38116

901.333.2525 • veinmemphis.com Treatments are covered by most insurances and are considered medically necessary, not only cosmetic!

INJURIES DON'T ALWAYS HAPPEN DURING THE DAY. HAVE A BREAK OR SPRAIN IN THE EVENING? MOG's board certified physicians can see you at our Germantown walk-in clinic after work or school and get you back to life.

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