H+F March 2015 by Memphis Health+Fitness

Inspiring Active Lifestyles Since 1996

MARCH 2015

LISA STREET of

GLO MEDICAL AESTHETICS

TIPS ON BEAUTY INSIDE & OUT

Power Postures Is Your Colon Healthy? Weight Training for Runners

N EN ome E V OP elc A w H

T OW k-in U N al O

I IN

F M-

•

Think Think OrthoMemphis

™

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At Regional One Health, your well-being means everything to us. It’s our mission to improve it any way we can. Our team of healthcare professionals is dedicated to providing compassionate care along with remarkable, new services. It’s not just our job to advance the quality of life in our communities. It’s what we love to do.

HEALTH+FITNESS | March 2015

RegionalOneHealth.org

3 Pub: Size:

Memphis Health & Fitness 9.25" x 12"

Client: Regional One Health Job No: MED-47657 Title: Your Life Ad

H+F MARCH ES TABLISHED IN 1996

ON THE COVER

FIT PLATE

12 Dos and Dont’s of Colon Health 22 Lisa Street, Owner of Glo Medical Aesthetics on Beauty Inside and Out 24 Weight Training for Runners 26 The Power of Posture and What It Says About You

32 One Dish Wonder: Nutritious Irish Stew 33 Green Smoothie

LIVING HEALTHY 10 Your Best Option for Knee Problems 14 What Are Varicose Veins 16 Colon Cleansing

19 years and running stronger Publisher Amy Goode amygfitness@comcast.net

901.218.4993

CONSULTANTS

IN EVERY ISSUE 6 Starting Line: Fit Photos, Facts, and Products 8 Fit News: Fit Happenings Around Town 28 Weekend Warriors 34 Events Calendar 36 Photo Finish

INSPIRATION 18 Fit Kids, Tucker, and Henry Hurdle 20 Cindy Caudy Conquers Crohn’s Disease

Executive Editor Hailey Thomas hailey@memphishealthandfitness.com

901.335.6005

Advertising & Marketing Amy Goode 901.218.4993 Hailey Thomas 901.335.6005 Copy Editor Ross McDaniel Contributing Editors Robin Beaudoin Marcia Scott Erica Walters Kristen Waddell Graphic Design Brian Williams

LISA STREET

of Glo Medical Asthetics pg. 22

Photographers Heather Horton Sarah McAlexander 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 © 2014.

HEALTH+FITNESS | March 2015

Photo by Tindall Farmer

MARCIA SCOTT Weekend Warrior pg. 28

On the Cover: 4

Lisa Street Photo by Heather Horton

Body Permanent Fat Removal Permanent Fat Removal

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HEALTH+FITNESS | March 2015

Home of Home of

S TA RT I N G L I N E March is both Colon Cancer Awareness Month and National Nutrition Month, so why not add organic Kefir to your diet? The superfood for the belly and overall health is a fermented probiotic (healthy flora) drink that contains live cultures and is easily digested. Research has shown ingesting a probiotic daily can decrease IBS symptoms, bloating, ulcers, diarrhea, and constipation and increase weight loss. Your tummy (and abs) will thank you.

HEY FIT READERS!

SUPERFOOD FOR THE GUT:

KEFIR

Keep posting your fitness and food photos to Instagram and tag #memfitmag. You may be in the next issue of H+F!

Juliana Hurdle, Herb Parsons Trail Half Marathon

THE FANTASTIC 4

Get in Shape for Spring Break with these 4 Hardcore Moves:

PLANKS

PUSHUPS

Do forearm planks for 30-60 seconds, alternate side planks for 30-60 seconds each. Rest for 30 seconds. Repeat for 3 sets each.

Full-body or knee push-ups, depending on fitness level. Do 5-50 reps, and then rest for 60 seconds. Repeat 3 times.

SQUATS

LUNGES

90-degree squat for 10-25 reps, depending on level of fitness. Rest for 30 seconds. Repeat 5 times.*

Depending on fitness level, lunge 10-25 times then alternate legs and lunge 10-25 times. Repeat 3 times per leg.*

In addition to cardio or other training, do the Fantastic 4 a minimum of three times a week, particularly on off weight days. HEALTH+FITNESS | March 2015

*For a greater challenge, add dumbbells or barbells to lunge and squat routines.

Reginelli Recommends: Poseidon Chardonnay 2013 It tastes like butter and smells like butter, so I can’t believe it’s not butter. Poseidon Chardonnay is big and rich and with hints of lemon custard and white peach, too. It’s a full-bodied beauty. It pairs well with crab cakes, smoked trout dip, salmon steaks, and panroasted chicken paillard. On sale $26.99.

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

Editor’s Fit Pick Skinn Cosmetics’ Olive & Enzyme Rich Balm Travel Size Cleanser is perfect for a Spring Break getaway. Rich in polyphenols and skin resurfacing enzymes, this super-rich nighttime cleansing balm is the ultimate skin luxury. It’s so gentle it even removes eye makeup as it softens and smoothes the skin with rich olive butter. Orange oil works to purify, while a new high-tech bio-engineered enzyme resurfaces for the cleanest skin ever. $15. SkinnCosmetics.com

H+F TEAM

No Pain is Your Gain and Our Goal

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 writer and copy editor who likes being outdoors, but only in ideal conditions, and prefers treadmills to running outside.

Christin

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.

Heather

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

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.

Robin

Our experienced physicians are committed to providing exceptional patient care in Orthopedic Surgery, Sports Medicine, MAKOplasty & Physical Therapy. J. Ted Galyon, M.D. W. Lee Moffatt, M.D. Peter B. Lindy, M.D.

Call to schedule your appointment today.

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.

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.

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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East Memphis Location

Bartlett Location

Loewenberg Building 6005 Park Ave., St. 309

Medical Arts Pavillion 2996 Kate Bond Rd, St. 301

(901) 682-5642

(901) 791-0347

HEALTH+FITNESS | March 2015

Chris

www.eastmemphisortho.com

FIT NEWS

Fairhaven Treatment Center introduces FREE yoga group “Fiery Hearts & Open Minds” Fairhaven Treatment Center for Eating Disorders will begin offering a free awareness and skills-building group for women struggling with disordered eating and body image. The group will meet the last Sunday of each month beginning March 29. The complimentary sessions will include group discussion and an introduction to yoga, breathing techniques, and mindfulness principles. Dr. Teri McCann, Clinical Director of Fairhaven and Molly Fleming, MA, LPC-MHSP, RYT, will lead the monthly sessions.

HEALTH+FITNESS | March 2015

“Disordered eating places a huge strain on individuals and families,” McCann said. “We are happy to offer this therapeutic opportunity to the Memphis community in the tranquil environment that is Fairhaven, and hope it instills the foundation for healthy coping skills and peace of mind.”

McCann says that mind-body work offers an important adjunct to the other therapies used in the treatment of eating disorders, including Cognitive Behavioral Therapy, Dialectical Behavioral Therapy, Attachment Based Therapy, Family Counseling, and Art Therapy. “We emphasize the importance of whole-person awareness to help our residents and outpatient clients tap into all of the dimensions of the self—mind, body, and emotions,” McCann added. Yoga and mindfulness are increasingly included in the treatment regimen of residential and outpatient programs for eating disorders because of the opportunity they offer for selfcare and self-soothing. Fleming is a therapist at Fairhaven and teaches experiential approaches to self-awareness to residents and outpatient clients. “For all populations, and particularly this

one, mindfulness practices like yoga offer an opportunity for inner experiencing, which is central to learning how to cope with a variety of challenges frequently encountered in the treatment of eating disorders, including high levels of anxiety,” Fleming said. Fairhaven’s treatment philosophy stresses that recovery is a multidimensional process of reclaiming the joy in life and that differentiating emotions, thoughts, and bodily sensations are an important part of the process. “Mind-body work approaches treatment in a different way than other therapies,” Fleming said. “Learning to listen to the felt sense of the body requires broader sensitivity. The overarching goal of our mindbody work is to help residents develop self-compassion, a fuller experience of individual choice, and personal connectedness.”

Fairhaven’s free Sunday disordered eating awareness and yoga group will be held from 3:30-5:00 p.m. on the last Sunday of each month beginning March 29, 2015. For more information call (844) 757-7979.

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but it doesn’t have to be — its highly preventable and treatable through screening. If you are 50 or older, you

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L I V I N G H E A LT H Y By Thomas Giel, M.D.

KNEE PAIN: WEIGHING THE BEST OPTIONS FOR CARTILAGE TEARS “My knee has been bothering me. Am I making it worse when I exercise?” This is the most common question I hear from family, friends, patients, and even strangers. Since there is no easy answer, the conversation continues with a litany of questions to piece together how the injury occurred and the type of injury. If it is a cartilage tear, then it can be caused by multiple small traumatic events, such as a sudden increase or change in training activities. In this scenario the pain and swelling usually develop over time. At first, the symptoms arise during or after activities with the pain progressing at rest. Tears can also be a result of a twisting injury where you feel a pop followed by pain and swelling. Lastly, tears in children or younger teenagers can occur when an area of bone in the knee dies and the bone and cartilage over it become loose and tear. Often they will complain of pain in the knee that does not improve even though there was no known injury. If the X-ray, physical exam, and/or MRI confirm torn cartilage, the next question people ask is, “What exactly is cartilage?” Articular cartilage is the smooth, hard surface that covers the ends of the bone in a joint like the knee, shoulder, hip, fingers, etc. Damage to the articular cartilage is something that can cause pain, swelling, a catching or locking feeling, and, if left untreated, can lead to arthritis prematurely. So while responsible training and exercise habits shouldn’t increase the cartilage tear, it may aggravate the injury and cause pain and swelling.

The third, and likely newest technique, involves transplanting actual cartilage cells. It is called Autologous Chondrocyte Implantation (ACI) and involves taking a sample of cartilage from within the patient’s knee and sending it off to a lab. The cartilage cells are then isolated and cultured until there are enough to replant. Once that happens the patient goes back for another surgery where the cells are put back in place and held there until they can heal and start growing new cartilage. This is by no means an exhaustive list of cartilage restoration procedures, but do represent the most common procedures currently in use. The most important aspect to the success of any one of these techniques is selecting the right surgery for the right patient. The only way to know if you may be a candidate for a cartilage restoration procedure is to sit down with an orthopaedic surgeon to review your specific history and goals. If you are looking for a physician to discuss these options, look for someone who has special fellowship training in sports medicine and don’t be afraid to ask if they have experience with cartilage restoration surgery. Dr. Thomas Giel is an Orthopedic Surgeon specializing in Sports Medicine with Ortho Memphis. For more information call (901) 259-1600 or visit OrthoMemphis.com.

Most patients choose to treat their tears rather than living on antiinflammatory drugs. The treatment consists of a surgical procedure to restore the smooth surface with connective tissue that has mechanical properties very similar to healthy cartilage. The three most common surgical options include microfracture, transplantation, or implantation. Microfracture surgery has been around the longest and is considered by many to be the first-line option for cartilage restoration. In this surgery the surgeon takes away the damaged cartilage and then pokes a series of small holes in the exposed bone. This allows the blood and bone marrow access to the injured area where they can form a type of cartilage scar.

HEALTH+FITNESS | March 2015

Osteoarticular transplantation surgery is when a small circle of articular cartilage and bone are taken from a non-weight bearing area in the knee and inserted into the damaged area. With larger defects a section of bone and cartilage from a tissue donor can be used for repair.

GET fIT NEW RATES WELLNESS CENTER AT union and i-240 c h u r c h h e a lt h c e n t e r . o r g

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HEALTH+FITNESS | March 2015

1660 Bonnie Lane, Cordova TN â&#x20AC;˘ cordovamedical.com 11

L I V I N G H E A LT H Y By Paul Bierman, M.D.

MARCH IS NATIONAL COLON CANCER AWARENESS MONTH WHY COLON HEALTH IS CRITICAL

MAKE SCREENING A PRIORITY

The digestive system is one of the your body’s most integral systems. Your colon is not only responsible for helping to digest food, but it is crucial for eliminating chemical and physical waste along with toxins and preservatives. Your kidneys and liver also help alongside your colon to eliminate these harmful toxins.

The most important way to prevent colon cancer is with a screening colonoscopy. If detected early, up to 95% of colorectal cancers are curable.

Your colon can be affected by different conditions, including ulcerative colitis, Crohn’s disease, irritable bowel syndrome, and colorectal cancer. Diet and lifestyle modifications can help in many conditions, but special medications and procedures are needed for others.

THE WEIGHT CONNECTION According to the National Cancer Institute and the American Cancer Society, the link between diet, weight, exercise, and colorectal cancer are some of the strongest for any type of cancer. Estimates are that 50-75% of colorectal cancer can be prevented through lifestyle and dietary changes, specifically healthy eating. Fewer than 10% of all colorectal cancers are hereditary, which is why good nutrition is a critical aspect of good colon health.

DIET DOS AND DON’TS 1. Limit red meat. 2. Steer clear of processed meats. 3. Stay away from simple sugars. Studies have found that people with Crohn’s and colitis do better on diets low in sugar. 4. Up your fiber intake. 5. D rink milk. Calcium and vitamin D may be associated with a decreased risk of colorectal cancer. Other sources of calcium include leafy greens like spinach, kale, and collard greens.

HEALTH+FITNESS | March 2015

6. E at whole grains like barley, quinoa, whole wheat flour, wild and brown rice, and oatmeal.

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Colorectal cancer is the second-leading cause of cancer death among men and women combined. However, it is preventable and treatable if caught early. If you are 50 or older, schedule a colonoscopy. Dr. Paul Bierman is nationally recognized and Board Certified, and has been practicing gastroenterology for more than 20 years. GI SPECIALISTS FOUNDATION, a member of Baptist Medical Group. colonscreening.com • (901) 201-6200

presents the 3rd Annual

Wesberry Golf Classic

Spring Creek Ranch April 20, 2015

Register 10:30 am; Lunch 11:30; Shotgun 12:30 pm To register, volunteer or become a sponsor: Karen Dunn at 901.312.6853 or karen.dunn@srvs.org www.srvs.org Thank you to our Sponsors Anne Wesberry Dr. Bruce Lynch Mickey & Patty Brigance The Band Adrenaline Allen & Jeffrie Bruton

HEALTH+FITNESS | March 2015

149 Chinquapin Dr., Collierville Four Person Scramble

L I V I N G H E A LT H Y By Jon Roberts, MD.

WHAT EXACTLY ARE VARICOSE VEINS? WHAT CAUSES MY VARICOSE VEINS? Varicose veins are prominent veins that have lost their valve effectiveness and have become elongated, rope-like, bulged, and thickened. They are caused by venous insufficiency. Venous insufficiency is an abnormal circulatory condition, with decreased return of blood from the veins in the legs back to the heart. Normally, the valves in veins close to keep blood from flowing downward. When the valves in the veins become weak and don’t close properly, they allow blood to flow backward, or reflux. Symptoms caused by venous insufficiency and varicose veins include aching leg pain, easy leg fatigue, and leg heaviness, all of which can worsen as the day progresses. Many people find they need to sit down in the afternoon and elevate their legs to relieve these symptoms. In more severe cases, venous reflux can cause skin discoloration and ulceration, which may be very difficult to treat.

decrease blood flow. Compression stockings can also help. Stockings create gentle pressure on the entire leg and keep the blood from pooling or backing up blood flow. However, once the valves are damaged the best course of treatment is to close down that portion of the vein. That will cause the body to re-route the blood up healthy veins. TREATMENT OPTIONS Memphis Vascular offers minimally invasive treatments as an outpatient procedure. Dr. Jon Roberts inserts a catheter into the vein and energy is applied to the inside of the vein. This heats the vein and seals the vein closed. When the vein is closed, the twisted and varicosed branch veins, which are close to the skin, shrink and improve in appearance. Once the diseased vein is closed, other healthy veins take over to carry blood from the leg, reestablishing normal flow. This will reduce any leg pain, leg swelling, or leg ulcers associated with that diseased vein.

BENEFITS OF VEIN ABLATION TREATMENT The treatment takes place in our Germantown office, lasts less than 30 minutes, and provides relief of symptoms. Following treatment you can expect: • I mmediate return to normal activity with little or no pain. • M inor soreness or bruising, which can be treated with over-the-counter pain relievers. • N o scar or stiches. A nick in the skin about the size of a pencil tip is all that is required. • P rocedures are typically covered by your insurance plan and approved before treatment is performed. For more information about Memphis Vascular Center go to MemphisVascular.com or call (901) 683-1890.

People without visible varicose veins can still have symptoms. The diseased vessels are identified by performing an ultrasound and looking for reflux. The symptoms are typically caused by pressure on nerves by enlarged veins. WHAT CAN I DO TO IMPROVE MY SYMPTOMS?

HEALTH+FITNESS | March 2015

Easy lifestyle changes can help with your symptoms. First, try to avoid standing or sitting for long periods without taking a break. Try to have both feet on the ground when sitting, and raise your legs above the level of your heart when you can. Exercise to improve muscle tone will improve the blood flow through your veins. Being overweight will increase the pressure on your veins and

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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

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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

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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

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The sisters look years y

I LOST

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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

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BOdy FAT REduCEd

Your Final26 13% 26% to Diet!

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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

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L I V I N G H E A LT H Y By Amber S. Thompson

ANCIENT RELIEF FOR MODERN CONSTIPATION Constipation is the most common gastrointestinal complaint in the United States. More than 4 million Americans complain of constipation on a daily basis. While billions of dollars are spent on laxatives and drugs to relieve constipation, many sufferers find minimal relief. This has given rise to the popularity of a natural cleansing therapy called colon hydrotherapy, or a high colonic enema. Dating back to ancient times, enemas were recorded as early as 1500 B.C. Hippocrates, often considered the “father” of modern medicine, also advanced the use of enema therapy. The practice of colon cleansing became a corner stone in natural wellness for centuries to come. In the early 1900s, John H. Kellogg, M.D., extensively used colon therapy, specifically colonics, on some forty thousand of his patients. In 1917 he reported in the Journal of the American Medical Association that in all but 20 cases he used no surgery for the treatment of gastrointestinal disease in his patients.

improved colon muscularity, and natural elimination as well as improvement in overall well-being. A minimum of three colonic sessions are recommended in three weeks, or two one week and one the next week for a good basic cleanse of five and a half feet of colon. To improve the results of your cleansing, begin taking a good probiotic to increase natural pro flora. Look for a reputable establishment and an I-ACT certified colon hydrotherapist as these are the mosteducated and trained specialists available.

If you are one of the millions suffering from constipation and you are healthy enough for gentle aerobic activity, perhaps it is time drop the waste and experience your Zen within with colon hydrotherapy. Amber S. Thompson Holistic Beauty Wellness Expert I ACT Colon Hydrotherapist Renew Wellness Spa 3040 Forest Hill Irene Road #109 Germantown, TN 38138 (901) 435-6150

Although doctors prescribe colon cleansing as preparation for medical procedures such as a colonoscopy, colon hydrotherapy has been considered “unnecessary” in modern medicine, as many doctors argue that the colon is designed to detoxify itself. In a perfect world, that is true. Unfortunately, as Americans, we decrease our natural elimination with our stressful lifestyles, toxic environments, and our ultra-processed, indigestible food.

HEALTH+FITNESS | March 2015

As a proponent of colon cleansing, as well as a colon hydrotherapist for six years, I have personally witnessed thousands of people find relief with this gentle, noninvasive, natural therapy. When used regularly, colon hydrotherapy can help remove the 5-45 lbs of impacted fecal matter most Americans are housing to aid in relief of constipation,

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Is constipation weighing you down? You may be storing 5 to 40 lbs. of excess waste in your colon, robbing you of your wellness. Begin again with a gentle cleanse. Our easy to use, FDA-approved colon hydrotherapy devices remove an average of 3 to 5 bowel movements in one private session.

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

FIT K I DS Brought to you by:

TUCKER & HENRY HURDLE AGE: 9 FAMILY: Juliana (mom), John (dad), Grady

(brother, age 4), and Ruby the coonhound (5).

SCHOOL: Grahamwood Elementary School, 3rd grade.

SPORTS: Tucker: Soccer (Ole U9 Boys Select Gold), futsal, running, tennis and swimming. Bragging Rights: Finalist 2nd place Germantown Invitational Tournament, Finalist 2nd place Mike Rose Classic.

Tucker: Professional soccer player. Henry: Professional soccer player or veterinarian.

LOOKING AHEAD I WOULD LIKE TO: Tucker: To play high school and Division I soccer. Henry: To play high school soccer, cross country and track.

Bragging Rights: I have only run two races — the 2014 Cooper Young 4 Miler (5th in my age group) and the 2015 Mike Cody 4 Miler (youngest participant at age 8).

DO YOU HAVE A FITNESS TIPS FOR OTHER KIDS?

Tucker: I play soccer 3 days a week, and run or cycle 1-2 days a week. Henry: I play soccer 3 days a week, run or cycle 1-2 days a week, and run the Thursday night Midtown run when I don’t have a soccer game.

ARE YOU COMPETITIVE WITH EACH OTHER? Yes, very!

IF YOU COULD HAVE A SUPER POWER, WHAT WOULD IT BE? Tucker: To read the minds of the opposing soccer teams and know their plays. HEALTH+FITNESS | March 2015

WHAT DO YOU WANT TO BE WHEN YOU GROW UP?

Henry: Soccer (Ole U9 Boys Select Blue), futsal, tennis, swimming and running.

WEEKLY TRAINING SCHEDULE:

Henry: Speed — to be the fastest runner racing or the fastest soccer player on the field.

Tucker: Be a team player, trust the process, listen to your coaches, and practice skills every day. Henry: Don’t go out too fast; pace yourself. Never give up. You are stronger than you think you are. Eat healthy foods to improve your performance.

Tucker (left) is five minutes older than brother Henry. WHO IS YOUR ROLE MODEL?

Tucker: Houston’s and Young Avenue Deli.

Tucker: My mom, my dad, Tim Howard, and Mike Conley because he won the 2014 NBA Sportsmanship Award.

Henry: The Rendezvous, Soulfish, and Muddy’s Grindhouse.

Henry: My mom, my dad, Lionel Messi, and Marc Gasol.

WHEN NOT PLAYING SPORTS:

MY MUSIC:

We both love hunting and fishing with our dad, going to our uncle’s lake house, and going to Memphis Grizzlies, Memphis Tigers, and Memphis Redbirds games.

Tucker: Bruno Mars, Jack White, Luther Dickinson and North Mississippi Allstars.

FAVORITE EATS:

Henry: Maroon 5, Luther Dickinson and North Mississippi Allstars.

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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901-336-2345 or johnlpt@yahoo.com

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S UC C E S S S T O RY

CONQUERING CROHN’S DISEASE CINDY CAUDY CAN’T SLOW DOWN

By Christin Parsons Photo by Sarah McAlexander

Cindy Caudy has always been active. Between running, yoga, and fitness competitions, the 34-year-old took care of her body with proper nutrition and exercise. She ate a clean diet and worked out six days per week. However, in 2011 Caudy was diagnosed with severe Crohn’s disease, a form of inflammatory bowel disease that usually affects the intestines and colon. The cause of the disease is unknown, and treatments can range from medication to changes in diet and nutrition and even surgery to remove or repair parts of the gastrointestinal tract. Hospitalized for a short time in 2011, Caudy finally was able to get the disease under control and live a relatively normal life despite yearly flare-ups. She found that a healthy diet was a big factor in controlling the disease, so Caudy avoided refined carbs and sugars while eating a variety of whole foods including organic meat, fish, vegetables, and healthy fats like salmon, tuna, avocados, nuts, and nut butters. Caudy has kept a daily journal for years in order to figure out her food intolerances by logging how certain foods affect her energy levels, fatigue, digestion, and flare-ups. She didn’t let her disease stop her from achieving her goals, but rather fought back and made the most of her circumstances. For the next four years, she continued working out and competing in figure competitions, including those on the national level. That is until 2014 when one particularly bad Crohn’s episode lasted for five months. Despite medication and a regimented diet, the disease eventually caused her to develop a stricture and closed off her transverse colon. Facing a life-threatening situation, Caudy had to have emergency surgery to repair the damage by removing 18 inches of her large intestine, including her entire ascending colon and the majority of the transverse colon.

HEALTH+FITNESS | March 2015

The high-risk surgery often requires months, if not a year, of recovery. However, Caudy was determined to get back to her routine as soon as possible. She was up and walking less than 24 hours after the surgery, and within just a few short days, she was walking one mile around the hospital. She was back to walking 4-5 miles per day two weeks postsurgery, and just four weeks later she was back in the gym lifting weights. Doctors were amazed at how quickly Caudy recovered and credited her fast recovery to her healthy lifestyle.

Caudy’s surgery was just three-and-a-half short months ago, but the driven athlete is back to doing everything she was previously. Her strong will and determination have allowed her to bounce back quicker than she or her doctors imagined. Caudy now does yoga three days per week and weight training six days per week. A former runner and half marathoner, Caudy still enjoys the occasional run and hopes to get back to completing a 5k in the near future. She also plans to get back to doing figure competitions but is taking things slowly and listening to her body. A former physical therapist, Caudy left her job in December 2013 when Crohn’s began to take a toll on her body. She is now a full-time trainer with her husband at their private studio, Next Level Training in East Memphis, where she works with athletes of all levels. Caudy hopes to empower them to strive for their goals despite any obstacles they may encounter. She also wants people to understand that eating properly and working out can help with Crohn’s or any other debilitating disease. Although Crohn’s will always play a part in Caudy’s life, she doesn’t want to let the disease define her or hold her back from achieving her goals. With her positive attitude and drive to succeed, she believes she can take on whatever challenges life brings her way.

“I WON’T LET CROHN’S STOP ME FROM ACHIEVING MY GOALS.” Caudy is a Certified Physical Therapist, Personal Trainer, Competition and Diet Coach, and NPC Judge and Promoter. She and her husband Chris Caudy will also promote the Battle on the Bluff at Gold Strike Casino in Tunica, MS, on May 2.

S UC C E S S S T O RY

UNDERSTANDING CROHN’S DISEASE Crohn’s disease may affect as many as 700,000 Americans. Men and Women are equally likely to be affected, and while the disease can occur at any age, Crohn’s is more prevalent among adolescents and young adults between the ages of 15 and 35 The causes of Crohn’s Disease are not well understood. Diet and stress may aggravate Crohn’s Disease, but they do not cause the disease on their own. Recent research suggests hereditary, genetics, and/or environmental factors contribute to the development of Crohn’s Disease. Crohn’s disease can affect any part of the GI tract. While symptoms vary from patient to patient and some may be more common than others, the tell-tale symptoms of Crohn’s disease include: SYMPTOMS RELATED TO INFLAMMATION OF THE GI TRACT: •

Persistent Diarrhea

•

Rectal bleeding

•

Urgent need to move bowels

•

Abdominal cramps and pain

•

Sensation of incomplete evacuation

•

Constipation (can lead to bowel obstruction)

For more information go to www.CCFA.org Source: Crohn’s and Colitis Foundation of America

HEALTH+FITNESS | March 2015

C OV E R P RO F I L E

BEAUTY INSIDE & OUT

by Hailey Thomas photos by Heather Horton

Nurse Practitioner and owner of Glo Medical Aesthetics in Midtown Lisa Street’s priority is to ensure patient safety and satisfaction. “I try every procedure on myself before I perform it on a patient,” Street said. “There are so many variables affecting the aging face, and I work to maximize results depending on individual needs.” The results she achieves are natural beauty, naturally. My philosophy on beauty... The “glow” that makes people beautiful starts from within. Being healthy mentally, physically, and emotionally takes hard work. Love others, work on yourself, and be the best person you can be and it will show on the outside.

My #1 beauty tip... Hydrate, hydrate, hydrate. Every system in your body depends on water.

My fitness regimen includes... Bikram Hot Yoga and Cardiobarre in Overton Square. My sister introduced me to Bikram Hot Yoga nine years ago and I’ve been addicted ever since. Bikram will change your life. My favorite Bikram quote is, “It’s never too late, it’s never too bad, and you are never too old or too sick to start from scratch once again.” I was in the very first Cardiobarre class here in Memphis and have fallen in love with the workout as well as the staff. It has toned and strengthened my body tremendously while giving me a

dancer’s posture and confidence. Allison and her staff are skilled, fun, and encouraging.

I believe... You are what you eat, so eat clean. Shop on the outside aisles at the grocery store. Food is a fuel. You have to eat to stay healthy and lean. Think of your metabolism as a fire — you must put fuel on the fire to keep it burning. I credit my friend Jody and her trainer Antionne Scott with educating me on foods that fuel your metabolism. Also, I have recently started learning about Ayurvedic diet from Christine at Bikram Yoga. It’s one of the oldest and most sophisticated mind-body health systems.

My beauty product must-haves are... SkinMedica AHA/BHA Exfoliating Cleanser®, EltaMD Foaming Facial Cleanser®, SkinMedica TNS Serum®, and EltaMD UV Daily Transparent Zinc Oxide®. My favorite department store product is Origins GinZing™ Refreshing Eye Cream.

To get “Red Carpet” ready... I recommend SkinMedica Illuminize Peel®. It enhances skin glow and radiance with no down time.

ANTI-AGING TIMELINE HEALTH+FITNESS | March 2015

20s PREVENTION

30s EXFOLIATE

1. Drink plenty of water. You need two liters per day.

1. Continue your prevention regimen.

2. Do not smoke.

2. Increase exfoliation. Skin exfoliates at about half the rate in your 30s as your 20s.

3. Maintain a healthy, balanced diet and get daily exercise. 4. Get eight hours of sleep. 5. Limit alcohol intake. 6. Develop consistent skin-care habits now: —U se a gentle foaming cleanser daily. —U se daily sunscreen containing zinc and titanium dioxide. —U se a light moisturizer. — Add a vitamin C to fight radical damage if you like to indulge. — S ee your dermatologist for any persistent acne. And remember not to pick as it may cause scarring.

3. Adding a retinoid to your skin-care regimen enhances exfoliation and increases cell turnover. There are OTC retinoids as well as prescriptionstrength. See your medical provider before using a prescription-strength retinoid. (Not for pregnant or lactating patients.) 4. Also add antioxidants such as vitamins C and E, which are highly effective and protect against free-radical damage.

C OV E R P RO F I L E

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I love my job because... I love nursing.

a detoxifying organic body wrap. These are great to firm and tighten skin and get rid of bloat.

I love taking care of people. I love to learn something new every single day. I love to educate. I love a challenge. I love the fact that it reminds me everyday how fortunate I am to be healthy.

My wellness routine also includes... Colon hydrotherapy. I try to get in once a month at Renew Wellness Spa. I also take a daily probiotic as well as drinking Kombucha tea.

Injectables: Botox®, Voluma® XC, Juvéderm® XC. Laser: Cutera laser treatments including LimeLight, Laser Genesis, hair removal, vascular issues, and Pearl resurfacing. Skin Care: SkinMedica® by Allergan, EltaMD® Skincare line. Chemical Peels: SkinMedica Illuminize Peel® and Vitalize Peel®. Customized facials, brow shaping and tinting.

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My guilty pleasures are... Chocolate martinis at Beauty Shop or Bari, late-night dancing at Paula Raiford’s, Elvis, and rockin’ out to Sirius XM Hair Nation.

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My favorite concert in Memphis was... Bruno Mars. I don’t think I have ever

felt that much positive energy and love in one place. I think I levitated the whole concert. Those guys are incredible.

Lisa Street, NP, has been in nursing for twenty years with a background in ER, ICU, and Nursing Education. She received her Masters of Science in Nursing from University of Memphis and has been in the Medical Aesthetics field for nine years. She has been a national clinical educator for one of the largest injectable aesthetic companies in the world and has worked locally, nationally, and internationally with top plastic surgeons and dermatologists.

“MY GREATEST COMPLIMENT FROM A PATIENT IS THAT PEOPLE ARE COMMENTING ON HOW REFRESHED THEY LOOK BUT HAVE NO IDEA WHAT THEY’VE HAD DONE.”

40s FEED YOUR SKIN

50s

HYDRATE & MOISTURIZE

1. Continue your prevention regimen.

2. In your 40s you start to see a reduction in collagen, loss of skin elasticity, wrinkles and fine line formation.

2. Hormonal changes and a decrease in cell turnover and collagen production cause skin to become noticeably dryer in your 50s and 60s.

3. Adding growth factors to your regimen will nourish the skin by making it look and act younger. Growth factors are naturally occurring proteins that are critical in skin repair and remodeling. You may also add a more hydrating moisturizer if needed.

3. Adding an intense hydration moisturizer and eye cream to your regimen will help to rehydrate your skin, improving appearance of dry, aging skin. Also essential oils such as grape seed oil or coconut oil are great for the whole body.

4. Adding peptides and antioxidants helps to strengthen, hydrate, plump, and protect the skin. An eye cream rich in these ingredients is important as well. DO ROUTINE SKIN CHECKS ON YOU AND LOVED ONES. IF YOU SEE ANYTHING SUSPICIOUS AT ANY AGE, PLEASE SEE YOUR DERMATOLOGIST.

HEALTH+FITNESS | March 2015

1. Continue your prevention regimen.

C OAC H ’ S C O R N E R

BENEFITS OF WEIGHT TRAINING FOR RUNNERS By Marcia Scott

For most runners, strength training or weight training is not the first thing that comes to mind for improving performance. However, picking up some weights and hitting the gym can greatly increase your speed and endurance while helping to burn fat and increase energy. Even as little as 10-20 minutes of strength training per day can make a big impact in your training and help you overcome a plateau or reach a new level of fitness.

REDUCE INJURY.

Stronger muscles and joints mean less risk of hurting yourself. By improving structural fitness, or the ability for your body to withstand the impact of running, you’ll position yourself to stay healthy and on the pavement. The stronger your body is, the stronger you’ll be as a runner.

GET FASTER.

No matter if you’re a sprinter or a marathoner, strength training can help you gain speed by improving your body’s efficiency to use energy and oxygen. Using oxygen efficiently is a big component of endurance training. If you can decrease the amount of oxygen needed to run at a specific speed, your pace for a certain distance and overall training will improve.

DECREASE BODY FAT.

Each pound of additional weight that you carry with you on a run can affect your pace and performance. Strength training and building lean muscle helps the body burn more fat. Muscle and lean tissue improve your metabolism, which can help make you lighter and faster. You’ll also be burning more calories during activity and rest, making you leaner and more efficient on the road.

HEALTH+FITNESS | March 2015

STRENGTHEN YOUR CORE.

One of the most neglected areas of a runner’s body is their core. A stronger core can help prevent back pain and other issues with running. Certain exercises such as squats, deadlifts, lunges, and chin-ups will improve core strength and ultimately make you a faster runner.

AVOID THE BULK.

Worried about bulking up? Consider doing lighter weights and more reps in order to gain muscle tone instead of bulking up.

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

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The Power of Body Language by Robin Beaudoin

What does your body say when you are not speaking? From the classroom to the stage to the boardroom, TED speaker and Harvard Business School professor Amy Cuddy is helping people change their perceptions of themselves and how others view them with simple instruction on body language habits.

“Simply changing your posture for two minutes can boost testosterone (the “dominance hormone”) and alter cortisol (which rises in response to stress) levels in the brain.”

CUDDY’S THEORY: “YOUR BODY LANGUAGE SHAPES WHO YOU ARE.” Actor Manish Dayal followed her advice in preparing for his role as rising Michelin-star chef Hassan in The Hundred-Foot Journey. He made use of her “power posing” to fill the role of a proud and hopeful young man who’d just earned his dream job.

Cuddy believes our non-verbal cues govern how we feel about ourselves. While our minds change our bodies with outward expressions of our feelings, changing our bodies can also change our minds. Happy hormones are released when we move the muscles of the mouth and cheeks to smile. Try this experiment: Hold a pen between your teeth for a minute. When you release the pen, the cheeks may tickle, and the natural reaction to keep smiling sets in. An experiment was done using before-and-after saliva samples for hormone levels, with some participants taking low-power poses and some taking a highpower pose for two minutes. In just two minutes, the high-power-pose group experienced a 25% decrease in cortisol, and a 10% increase in testosterone. Imagine how lowered stress and a “power high” could boost your chances in a job interview or the effect of your presentation.

HEALTH+FITNESS | March 2015

The effects of body language are certainly not only for professional actors. The broad influence of her theory has affected elementary school students, retirees, elite athletes, surgeons, politicians, victims of bullying and sexual assault, beleaguered refugees, and people dealing with mental illness or physical limitations. Cuddy is a leader in this theory as well as an avid consumer. At 19 she was thrown from a rolling car in a terrible accident. She awoke in a head-injury ward, and was told that her IQ had dropped significantly as a result of the injury and she would never finish college. Having the identity of her intelligence stripped from her was humiliating. Her adviser at Princeton University hesitantly took her on, and advised a young Amy Cuddy, who was nervous to give a twenty-minute talk to her peers, to fake it until it became natural. As a business professor at Harvard University, she helps others to become powerful with the same body language tricks that helped her succeed.

Simply changing your posture for two minutes can boost testosterone (the “dominance hormone”) and alter cortisol (which rises in response to stress) levels in the brain. When we experience pride our bodies tend to unfold, our arms outstretch, and we make our bodies bigger, filling the space. Across the animal kingdom, this is an expression of success and strength; birds open their wings, simians open their arms, the cobra stretches its collar. When we feel uncomfortable, we tend to cross our arms and legs, slump in our seats, and make ourselves smaller. To be out of sight is to be safe; consider how a snake coils up under a rock or how an ostrich buries its head.

If the notion of changing your body language seems daunting, take heart. Make a practice of tiny tweaks. They can lead to big changes. See Amy Cuddy’s TED talks at Ted.com.

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

MARCIA SCOTT, 31 OCCUPATION: Running Coach, Fleet Feet Sports. SPORT: Running & Cycling. FAMILY: Husband, Layton, 10-month old daughter, Claire, and dog, Bella. FIT CLUB: Fleet Feet Sports Memphis. MOST RECENT WW EVENT: The 2015 New Orleans Rock ‘n’ Roll Marathon. FAVORITE FITNESS ACCOMPLISHMENT: Qualifying for the Boston Marathon (at the 2015 NOLA Marathon) 10 months after having my first baby! MOST MEMORABLE WW EVENT: Completing the MS 150 bike ride in September of 2013. My dad and I did the whole ride together in honor of my mom and grandma who both have MS. Completing it at 12-weeks pregnant and with my dad made the ride extra special and memorable.

“Coaching others to achieve their running or walking goals has to be one of the best ‘jobs’ there is!” RACE DAY RITUALS: I just try to hydrate extra the few days before a race, stay calm, and focus on my goal! I usually have a LÄRABAR before I run for a little fuel. WW GEAR: When it’s cold out I always wear my Craft base layer and SmartWool® accessories. On most runs you’ll always find me wearing a Sweaty Band headband to hold my hair back. I get to try lots of shoes working at Fleet Feet, but the Brooks Ghost and Hoka One One® Clifton are my go-tos. IN TRAINING FOR: Now that the NOLA marathon is over I’m taking it easy for a little bit. Soon I’ll hop back on the bike and start training for September’s MS 150 bike ride.

HEALTH+FITNESS | March 2015

BEST EATS: Huey’s. I always get the Blues 57 burger with extra blue cheese. I would eat one several times a week if I could!

PET PEEVE: Bad parking. The worst is when you come back out to your car to find you can barely squeeze in the car door because the car next to you parked too close. DREAM JOB: Believe it or not, I think I have my dream job right now! Coaching others to achieve their running or walking goals has to be one of the best “jobs” there is! QUOTE: “Live in grace, walk in love.” – Bob Goff

Interview by Hailey Thomas. Photo by Sarah McAlexander.

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

EARNEST E. WELLS JR., 36 OCCUPATION: Insurance agent with Lincoln Heritage Life Insurance Company and Realtor with First National Realty. SPORT: CrossFit, weightlifting, and running. FAMILY: Wife, Rachel, and daughter, Lily. FIT CLUB: Member of CrossFit 901 in Midtown and LA Fitness. RECENT WW EVENTS: Turkey Trot 4-miler, Cooper Young 4-miler, Delta State Triathlon, Healthy Shelby 5k, Susan G. Komen Race for the Cure, Memphis Italian Festival Luigi 5k, and the New Direction Christian Church 5k. FAVORITE FITNESS ACCOMPLISHMENT: Discovering the sport of CrossFit. It has made me a better person both inside and outside of the gym. MEMORABLE WW EVENT: Definitely training for and completing my first triathlon, the Delta State Triathlon, is an accomplishment that I will never forget. MOTIVATION: Being healthy for both my family and myself motivates me to stay active. I have a two-year old daughter and I want to be a good example for her. I want to teach her about exercise and nutrition so that she doesn’t have to deal with being overweight and possible health issues like I did.

OBSTACLE COURSE: Weight has always been an issue for me, but the hardest obstacle I overcame was believing in myself again and that I could start this journey and be consistent. I stopped being concerned with what others thought about me and just stuck to my own plan. BEST EATS: Hands down Ruth’s Chris Steak House’s bone-in ribeye steak with a Glenlivet on the rocks and a splash of water. They’ve got a pretty good happy hour as well, but I’m usually at the gym around that time. PET PEEVE: It really bothers me when someone walks into a restaurant and eats their whole meal while on the phone. Just get it to go. DREAM JOB: I’d own my own vodka distillery and promote myself to the position of master taster and event planner. MANTRA: “Take it easy. Things could always be worse.”

“Weight has always been an issue for me, but the hardest obstacle I overcame was believing in myself again and that I could start this journey and be consistent.”

HEALTH+FITNESS | March 2015

RACE DAY RITUALS: My secret is bacon. My wife makes me a couple of pieces of black forest bacon with a waffle and I’m ready to roll.

WW GEAR: Saucony® Ride 7s for running, T1Pro magnetic race belt, iPod Nano for my jams, and a must-have is the Reebok Lifter Plus 2.0s for weightlifting.

Interview by Hailey Thomas. Photo by Sarah McAlexander.

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Collierville and Ridgeway/Poplar

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Summer Avenue

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901.323.3613

Downtown Office

45 North Third St. Memphis, TN 38103

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Collierville Office

2140 West Poplar Ave. Collierville, TN 38017

Winchester Office

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HEALTH+FITNESS | March 2015

· · · · ·

F I T P L AT E By Robin Beaudoin

THE IDES AND IDAHOS OF MARCH IRISH STEW q 2 tbsp vegetable oil

Ireland’s national dish is an Irish stew traditionally made with mutton. Today, however, it’s more often made with lamb due to the limited availability of mature meats. Debates continue as to whether vegetables other than potatoes should be added. Adding onions, leeks, and carrots not only adds extra flavor to the stew but also color and nutrition. In the eyes of some, the potato is the star in this dish. A large potato is both filling and nutritious, providing nearly half a day’s value of vitamin C, a staggering seven grams of protein, and seven grams of healthful dietary fiber. In a stew the potato both inexpensively adds substance and thickens the gravy. Traditionally prepared for St. Patrick’s Day and Samhain, the end of the harvest season, this hearty and satisfying dish is too easy and delicious to be reserved for the holidays. Enjoy it year-round.

— Preheat the oven to 350F. — In a large frying pan, heat the oil to hot but not smoking. q 1 cup carrots, roughly chopped

— Dredge lamb pieces in flour, tapping on the side of the bowl to remove excess, and brown all over (the meat may not all fit at once).

q 1 lb lamb cutlets (bone removed) cut into 2” chunks

q 3 cups dark beef stock

— Remove the lamb to a Dutch oven, covering meat with the bay leaf, thyme, carrots, leeks, and onion.

q 2 lb medium golden (such as Yukon or Milva) potatoes, peeled and cut into quarters

q 2 or 3 cabbage leaves, thinly sliced

— Add the stock, cover with a tight-fitting lid, and cook in the oven for 1 hour.

q 1 tbsp fresh thyme, chopped

— Check occasionally to ensure the meat and vegetables are covered with liquid. If the sauce reduces too much, add a little boiling water.

q S alt and pepper

— Season to taste with salt and pepper. Serve piping hot with a crust of bread and a decadent zinfandel blend, such as Apothic Red.

q 1 /2 cup flour

q 1 cup onion, roughly chopped q 1 cup leeks, cleaned and finely sliced

q 1 bay leaf

— Add the cabbage (if using), replace the lid and cook for another hour.

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HEALTH+FITNESS | March 2015

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F I T P L AT E Instead of drinking kegs of green beer this St. Patrick’s day, celebrate Irish luck in a healthy way. Start your day with a nutritious and easy-to-make green smoothie.

DRINK GREEN SMOOTHIES FOR:

GO GREEN 2 CUPS GREEN LEAFY VEGETABLES such as kale, spinach, or chard.

2 CUPS LIQUID

1. Energy. Protein powder will keep you naturally alert. 2. W eight loss. Start your day with a fiber-rich, low-calorie drink. 3. A ntioxidants. Phytonutrients are packed with disease fighters that boost your immune system. 4. Taste. It’s the best fast food!

such as water, coconut water, milk, almond milk, or apple juice.

1 FRUIT

such as a bananas, blueberries, strawberries, avocado, or pineapple.

1 SCOOP PROTEIN POWDER

such as whey protein, hemp protein, or soy protein.

• Blend leafy greens and liquid first, then add fruit and protein powder and puree until smooth. • For an extra health boost, top with chia seeds, cacao, or flax seeds.

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HEALTH+FITNESS | March 2015

AFTER 25 YEARS IN BUSINESS

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MARCH EVENTS SATURDAY, MARCH 7, 9:00AM Chucalissa Relic Run 5k Memphis, TN www.racesonline.com

SATURDAY, MARCH 21, 10:00AM Daffodil Dash 3 Miler and 1 Mile Fun Run Memphis, TN www.racesonline.com

SATURDAY, MARCH 7, 9:00AM 5k 4 Jessie Memphis, TN www.racesonline.com

SUNDAY, MARCH 22, 2:00PM Kosten Foundation Kick It 5k Memphis, TN www.racesonline.com

SATURDAY, MARCH 7, 10:00AM Move It Memphis 10k & 5k Memphis, TN www.memphisrunners.com

FRIDAY, MARCH 27, 6:30PM Help for Hope 5k Memphis, TN www.racesonline.com

SUNDAY, MARCH 8, 2:00PM MRTC - KIDS! Spring Running Program Memphis, TN www.memphisrunners.com

SATURDAY, MARCH 28, 8:00AM NFT Raise Hope 5k Memphis, TN www.transplants.org/5K

SUNDAY, MARCH 15, 7:30AM Germantown Half Marathon & Mayorâ&#x20AC;&#x2122;s Cup 5k Memphis, TN www.racesonline.com

SATURDAY, MARCH 28, 9:00AM In His Steps 5k Run Memphis, TN www.racesonline.com

SATURDAY, MARCH 21, 8:00AM 6th Annual Jackson Culley Mito - What? 5k Millington, TN www.racesonline.com

SATURDAY, MARCH 28, 10:00AM 8th Annual Pray Race and Yell For a Cure Walk Memphis, TN www.racesonline.com

SUNDAY, APRIL 5, 3:00PM The Great Amazing Race Memphis 1M / 5K for Adults & Kids Grades K-12 Memphis, TN www.racesonline.com

SATURDAY, MARCH 21, 8:00AM The Healing Races of Whitehaven 5k & 10k Memphis, TN www.racesonline.com

SATURDAY, MARCH 28, 7:45PM The Glo Run - Memphis Memphis, TN www.racesonline.com

FRIDAY, APRIL 10, 7:00PM Killer Kudzu 5k Holly Springs, MS www.memphisrunners.com

SATURDAY, MARCH 21, 9:00AM Race for the Summitt Memphis Memphis, TN www.racesonline.com

SUNDAY, MARCH 29, 9:00AM 27th Anniversary Wolfman Duathlon Memphis, TN www.racesonline.com

COMING IN APRIL WEDNESDAY, APRIL 1, 4:30PM Tiger Lane Crit Series - All 4 Races Memphis, TN www.racesonline.com SATURDAY, APRIL 4, 9:00AM Acrosstown 5k Memphis, TN www.racesonline.com SATURDAY, APRIL 4, 9:00AM Bunny Run 5k Memphis, TN www.memphisrunners.com

SATURDAY, MARCH 21, 10:30AM Race For Recovery Memphis, TN www.racesonline.com

HEALTH+FITNESS | March 2015

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

In His Steps 5K Saturday, March 28

Race Start Time: 9am Christ United Methodist Church 407 Grove Park (Across from Laurelwood Shopping Center)

5 K & 1 mile Family Fun Run/Walk Easter Bunny & Egg Hunts Food & Music & Games Contact Cheryl McCaskill @ 901-312-6802 cheryl.mccaskill@srvs.org

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To Register Go to www.cumcmemphis.org/inhissteps or call 901.683.6887.

Thank you to our Sponsors

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All registered race participants will receive a long sleeve In His Steps 5K t-shirt. For a list of fitness classes at CUMC go to cumcmemphis.org and click onto the Athletic Page, Fitness Opportunities

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HEALTH+FITNESS | March 2015

Brent | at age 9 cancer of the nervous system

Saturday, March 28, 2015 8 a.m. Whispering Woods Hotel 7300 Hacks Cross, Olive Branch, MS

HEALTH+FITNESS | March 2015

02.21.15

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6. Ginger Hauser, Joe Hauser and Dr. Whitney Hauser

Photos taken by: CHRIS HOPE

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HEALTH+FITNESS | March 2015

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