JANUARY 2012
DR. ELLA HORTON
FIGURE COMPETITION WINNER
AT 50!
Downtown Dining at Bleu
PLUS Annual Gym Guide
Inspiring Weight Loss Stories from our Readers
Boost Low Testosterone Robust Reds for a Warm Winters Night
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Dedicated to Health & Fitness Don’t let stomach or bowel problems keep you from running, cycling, cross-training, yoga or any other fitness endeavor! The physicians at GI Specialists are experts in prevention, diagnostics, treatment and cures — from Acid Reflux (GERD), Constipation and Runner’s Diarrhea to Hemorrhoids, Ulcerative Colitis and Hepatitis.
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HEALTH+FITNESS | Januar y 2012
For information or to schedule an appointment call
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H+F JANUARY 8 B EAUTY
15 years + running strong
How do you spell beautiful? W.O.R.K.I.T.
Publisher Amy Goode amygfitness@comcast.net
901.218.4993 CONSULTANTS Executive Editor Hailey Thomas
10 FIT KID
hailey@memphishealthandfitness.com
901.335.6005
Emma Bartz swims her way to a fit life
Advertising & Marketing Amy Goode 901.218.4993 Hailey Thomas 901.335.6005
12 H EALTHY LIVING
Copy Editor Puffer Thompson
Living well with low testosterone
Webmaster Amy Pickle
26 COVER PROFILE 16 FIT PROFILE
At 50, Dr. Ella Horton is building a better body
Amazing before & after stories of better health
34 FIT PLATE
Savor healthy eating with bold flavors and more
HEALTH+FITNESS | Januar y 2012
Photographers Allen Elliotte Sarah McAlexander Marci Lambert Distribution Memphis Paperchasers
22 ANNUAL GYM GUIDE
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Graphic Design Lori Allen Brian Williams
40 TASTING ROOM
Red alert: the benefits of wine
740 N. Evergreen Street Memphis, Tennessee 38107 Send articles and photos to amygfitness@comcast.net Send articles and photos to “Editor” at the address above. 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 © 2012.
On the Cover: Dr. Ella Horton Photo by: Andrea Zucker
IN EVERY ISSUE 30 W EEKEND WARRIORS Dawn Williams & Kevin Leathers
6 STARTING LINE 36 EDIBLE THERAPY
42 CALENDAR 44 PHOTO FINISH
Take the Guesswork Out of Weight Loss with Fit Mate.
H+F TEAM Amy
When not beating the streets to promote health and fitness, Amy enjoys walking Midtown’s Green Line with her 8-year-old daughter Emma. Her favorite part of magazine publishing is sharing success stories with readers.
L isa
Lisa Abbay, R.D., LDN, is the Director of Food & Nutrition at Baptist Memphis Hospital. She was recently awarded the Recognized Young Dietitian of the Year for Tennessee for 2010.
Haile
y
Hailey has been on the run over half her life – fortunately not from the law. She has placed nationally in the Shelby Farms 50/50 ultramarathon, and has run marathons in Dublin, New York, LA, Seattle, Big Sur, Redwoods, Anchorage and Memphis (four times). When she slows down long enough, Hailey loves interviewing Weekend Warriors with the same passion for health and fitness.
rae Ma c
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er Je ni f
Jenifer is a part-time writer and full-time mom to 3-year-old Madelyn. She enjoys yoga, mountain biking and swimming, and received her MA in Medical Anthropology from the University of Memphis in 2008. She enjoys living in Midtown and finds inspiration from the awesome people she meets through Memphis Health & Fitness.
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S TA R T ING L INE WORLD’S HEALTHIEST CHIP The latest trend in chips is eating them raw to gain the most nutritional value. Brad’s Raw Foods has introduced “Vampire Killer –Leafy Kale” chips. These are not your average pieces of baked kale that you would make at home. The kale is mixed with garlic, red bell pepper, cashews, sunflower seeds, lemon juice and scallions, and then the pieces of kale are dehydrated creating a crispy and delicious snack at only 140 calories. Since they are not baked or fried, all the vegetable’s nutritional elements are left intact, and you receive the vitamins of eating raw foods because they are not destroyed by heat. www.bradsrawchips.com
H+F WANTS TO KNOW…
”WHAT IS YOUR HEALTH & FITNESS GOAL FOR 2012?” “Our goal is to run between 500-600 miles in a year, do two half marathons in Little Rock and Memphis and defend Baker Donelson’s title as Dragonboat Champions in 2012.”
FIT PHOTO
HEALTH+FITNESS | Januar y 2012
Fit Couple, Joe Koelsch and Emily Wal ker met training for the Memphis Marathon in 2005.
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Laura Gilmore, Lisa Sloan, Barbara Blum and Helen Greene at the pre-race dinner before the Nike Women’s Marathon in San Francisco. According to Lisa Sloan “the race course was beautiful and they handed out Ghirardelli chocolate at mile 21. It was every bit as hilly as they say and my finisher’s medal was indeed a Tiffany necklace.”
“My goal is to get off the streets and on the trails. I’m training for the Sylamore 25K next month in Arkansas and then get back in 50K shape and add more trail races to my resume.” Hailey Thomas, H+F Editor
!
H+F SAYS
DISS IT
Diet Sodas
If you are a diet soda addict and are overweight then listen to this…diet sodas are making you fat! It’s truly a paradox that a 0 calorie beverage causes weight gain. Research studies from the University of Texas show that drinking diet sodas cause a 41% increase in risk of being overweight. Two of the factors; artificial sweetners create a negative hormonal imbalance that increases fat storage, and drinking the fake sugars increases your cravings for real sugar and refined carbs— causing you to eat more. Make your new year’s resolution diet free.
— H.T.
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BE A U T Y B U Z Z
Amber Sam is owner and holistic therapist of Renew Wellness Spa. For more information about W.O.R.K.I.T. contact her at 901.435.6150 or renewspamemphis.com
W.O.R.K.I.T.
Wellness Tips to a Hot, Lean, Healthy Body for Life
HEALTH+FITNESS | Januar y 2012
It has been two years since I shared my weight loss success story with Memphis Health and Fitness readers, and I am proud to say I have maintained my 85 lb weight loss! As much as I would like to say I have reached my wellness utopia, truth be told, it is still a daily journey full of ups and downs when it comes to maintaining a healthy, lean, fit body. Let’s face it, it can be difficult to stay lean and healthy in a culture full of sugary drinks, tempting processed pastries, succulent meats, fast food convenience, and the super oversized portions we find at most eateries. Our dead processed foods, daily exposure to toxins, lack of
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proper elimination, busy stressful lives, and a general lack of fruits, vegetables, and physical activity can easily derail even the best bodies in the world. Make this year the year you create a wellness foundation that enhances your life, body, mind, and soul, for better health, all the days of your ageless life. Lose the diet hopelessness and make your new year’s resolution to W.O.R.K.I.T for wellness and better health. Good health and ageless beauty is built by our daily practices.
W
WATER 8-10 eight ounce glasses a day
O
ORGANIC FOODS Whole grains, organic fruits and vegetables, good oils
R
REST 8 hours of sleep daily
K
KEEP MOVING Daily Power Hour
Your body is made up of about 60% water. Water flushes toxins out of vital organs, carries nutrients to your cells and plays a major part in all of the body’s systems. Lack of proper water intake can lead to dehydration, which can lead to decreased energy and cellular function, and may contribute to disease and bodily discomfort. It may also lead to extra tissue swelling and impaired weight loss. So drink up and lose MORE! Filter water to eliminate harmful chlorine or drink pure, spring water, or distilled water!
Foods with dyes, preservatives, chemicals, hormones and antibiotics are harmful to our body. Since the introduction of modified foods to the American food supply in 1996, disease has almost DOUBLED! Studies are beginning to show these chemical irritate the body, are not processed easily by our digestive system and may be causing many mental imbalances in our children. GOOD health begins with a balanced, plant based, whole food diet. Most processed foods severely lack the vital nutrients, enzymes, and fiber that essential for keeping a body lean and balanced. Always choose more natural choices to ease digestion and enhance nutrient absorption. Remember, living food offers support to a living body.
Sleep is a time for your body to detoxify, restore, and regulate metabolic enzymes that repair damage to your cells. Inadequate sleep patterns can lead to mental disturbances, hormonal imbalance and even weight gain. Studies show those who sleep less than 8 hours daily tend to carry more fat around the abdomen and this may encourage hormonal disturbance, leading to weight gain, depression and eventually disease. Try healthy relaxation techniques to aid good sleep habits and create a soothing environment for your whole family and go to bed and rise at similar times daily.
Want to live longer, feel better, improve health and maintain your weight for life? Then keep that body moving! Exercise combats health conditions, wards off disease, encourages healthy hormone production, improves mood and keeps the body strong. Balanced fitness includes workouts for your cardiovascular health, strength, and flexibility. There are so many amazing resources on the internet, around town, or even on your local cable stations to get you started on a good workout program. The best workout program is the one you will do, so find exercises that you enjoy and will make a part of your daily life.
I
INTESTINAL HEALTH Healthy Elimination
T
TAKE TIME To live, love, play and pray
Most Americans store between 5-45 lbs of impacted fecal matter in our colon. To keep it simple, your colon is like the sewage system of your body. If it is not working properly, it can lead to toxins impairing the organs and lead to many health disturbances such as weight gain, skin problems, hormonal irregularities and may be the root of many diseases. Healthy elimination is 2-3 daily bowel movements. If you are not eliminating properly, consider cleansing and diet improvements to restore your natural balance.
Life is not about the breaths you take, but the moments that take your breath away! Wellness begins with your balanced body, mind and soul. Remember to make time to enjoy the people, places and things that make your life worth living, NOW. Sure we all would be happier, thinner, richer, whatever. Love the body you live in and make a commitment to practice daily habits that keep it strong, balanced, and healthy. Your best self is worth the investment you make in it and will add value to your self esteem, lifestyle and overall happiness.
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FIT KID
EMMA BARTZ, 17, is a typical teenage girl. She texts her
girlfriends and listens to Taylor Swift and Glee Soundtracks on her iPhone, loves the Memphis Grizzlies, and manages to keep a 4.7 GPA while taking advanced placement classes as a junior at Hutchison School. She has her sights set on being an engineer and is considering UT, Vanderbilt, and Washington University for college. She even finds the time to feed the homeless on the weekends through her church. If that wasn’t impressive enough, Emma, a competitive distance swimmer for both Hutchison and the Germantown Swim Team, does all of that in addition to putting in around 70,000 meters of swimming a week— in the neighborhood of 400 laps a day. Laura Gray Teekell caught up with Emma (between school and swim practice) at the Nuber YMCA to figure out how she manages such a remarkable schedule. HOW DO YOU BALANCE BEING A COLLEGE-BOUND TEENAGER AND THE TIME COMMITMENT REQUIRED TO BE COMPETITIVE IN YOUR SPORT? I’ve been doing it for so long, that I’m used to it. I manage my time really well: I always get my work done when there’s study hall, and do my homework after practice. WHY SWIMMING? My dad is a swimmer, and my mom was a dancer, so I did both. When I was 10, I chose to focus on swimming and have been swimming competitively ever since. EVENTS: 500 free, 200 free are her best and working on her 100 free PRACTICES: From 3:30-6:30 after school, and we practice twice a day during the summer and over breaks. DO YOU FEEL LIKE IT’S REWARDING? Definitely—when you go to a meet and drop times in every one of your events, it feels like it’s worth it!
HEALTH+FITNESS | Januar y 2012
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?
tense sore overworked muscles or
DO YOU CROSS-TRAIN? Before practice every other day we weight train, do spin classes on the other days at Germantown Athletic Club, where the Germantown Swim Team (competitive team) practices. DO YOU HAVE A FAVORITE EXERCISE OUTSIDE OF THE POOL? I am growing to love the treadmill…but I might run outside in the spring, and I have always wanted to try Pilates or yoga. GEAR: I really like a latex swim cap right now, and my favorite brand of suit is the Speedo endurance suit. DO YOU HAVE A DIET YOU TRY TO STICK TO? I don’t have a certain training diet, but I do try to eat healthy. I don’t drink soda, and my favorite pre-practice food is trail mix— nuts and dried cranberries! RECOVERY DRINK/MEAL: BIG glass of chocolate milk and a TON of fruit! FAVORITE TREAT: Tropical smoothie, Oreo balls! SWIMMING ROLE MODEL: Hutchison swim coach, former Olympian Gil Stovall. He’s a great example and great person to look up to. He defied the odds: despite his height, he made it to the Olympics. It’s inspiring for me because I’m only 5’2”—I have to make sure I have a faster stroke than all of my teammates who are 5’6” or 5’7”. DO YOU THINK YOUR DEDICATION TO THE SPORT HAS A POSITIVE INFLUENCE ON OTHERS? My brother has picked up swimming and grown to love it; he’s getting faster and wants to beat me eventually! IS YOUR GOAL TO SWIM IN COLLEGE OR COMPETE IN THE OLYMPICS? I will definitely swim in a recreational league, but I really want to focus on academics…swimming is something I’ll do for the rest of my life.
to be your BEST! Me, go to www.believeitbringitachieveit.com or call 901.825.4883
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HE AT HLY L I V ING
MOODINESS. FATIGUE. WEIGHT GAIN. LOW SEX DRIVE. COULD IT BE “MEN-OPAUSE”? There is an old saying: You don’t know what you’ve got until it’s gone. A cliché, perhaps, but true enough where the hormone testosterone is concerned. Although produced by both men and women, testosterone is vital to the development of a man’s reproductive organs, and is also responsible for those physical characteristics typically considered masculine, such as a deeper voice, greater stature, increased muscle and bone mass, and more body hair. Throughout a man’s life, testosterone will continue to play a role in his overall health and sense of well-being. All men experience a small decline in testosterone production as they age, beginning between the ages of 30 and 40. The fact is that many men weather this change with few complaints. Unfortunately, andropause, as the gradual decline in testosterone production is sometimes called, is often misrepresented as the equivalent of female menopause, leading to confusion in its diagnosis and treatment – if, indeed, treatment is even necessary.
HEALTH+FITNESS | Januar y 2012
It is sometimes the case, however, that a man’s body fails to produce adequate amounts of testosterone as he ages, resulting in bothersome symptoms such as a reduction in muscle mass, weight gain, hair loss, and difficulty concentrating. He may experience erectile dysfunction, perhaps even lose interest in sex altogether. He may feel depressed, with an overall decrease in his sense of well-being and quality of life. Since these symptoms could be indicative of other, more serious health problems, it is important for any man who believes he may be suffering from low testosterone levels to have a doctor perform a simple test to measure the amount of testosterone in his blood. If these levels are found to be abnormally low, treatment such
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By Jenifer Meeks
as testosterone replacement therapy (TRT) may be warranted. Testosterone replacement therapy is considered controversial by some medical professionals, however, as there have been no large, long-term studies detailing its benefits and risks. For some men, particularly those who are older, the benefits are unclear; risks include the worsening of health problems that may already be present, such as prostrate trouble, liver toxicity, sleep apnea, or heart failure. It is also unknown at this time how common abnormally low testosterone is, and whether genetics, lifestyle, environment, or a combination of these factors are responsible, although interest in the use of TRT continues to grow and the procedure is becoming more commonplace. For many men, TRT relieves the bothersome symptoms of testosterone deficiency, with several treatment options now available, including gels, patches, and injections. Forty-one year old Mike Ashmore is a case in point. “Around the time I turned 39 I started noticing a lack of energy, focus, and drive,” he says. He found it difficult to sleep and began to lose interest in activities he had previously enjoyed, such as coaching youth sports, weight training, and spending time with his wife Martina and son Cody. He became moody and irritable, and sank into a state of depression. In 2010, Ashmore was diagnosed with low testosterone levels and began testosterone replacement therapy via a series of regular injections. By his third treatment, he noticed a significant improvement in his symptoms, and is now an enthusiastic proponent of TRT. Ashmore’s main goal as the Wellness Director for Laser Aesthetics Body and Wellness has become educating men about TRT and
“ This has been the fountain of youth for me.” – Mike Ashmore encouraging them to engage in a more active, healthier lifestyle. “This has been the fountain of youth for me. I honestly feel like I did in my twenties and have a restored vigor for life. My mental focus and concentration have been restored and, most importantly, my wife is thrilled by my constant happy mood and increased sex drive!” Laser Aesthetics Body & Wellness is located at 9755 Hwy. 64, Suite 101, Arlington, TN. They offer Testosterone Therapy, SmartLipo (laser-assisted liposuction), Botox and Dermal Fillers, Medically Supervised Weight Loss, Laser Skin Renewal, and C02 Fractional Laser Therapy. For more information, call 901-388-8887 or visit www.laserbodywellness.com.
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HEALTH+FITNESS | Januar y 2012
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HE AT HLY L I V ING Ask Andrea Hall, FNP-BC “I’M A 35-YEAR OLD MALE AND HAVE TROUBLE LOSING WEIGHT. I’M TIRED, AND MY SEX DRIVE HAS SLOWED WAY DOWN…..WHAT’S HAPPENING?” The symptoms you are experiencing may or may not be contributed to a low testosterone level. The inability to loose weight, lack of energy and low libido could be symptoms of low testosterone or another hormonal imbalance such as a thyroid disorder or from a systemic illness such as diabetes, hypertension or cardiovascular disease. Your symptoms could also be related to lifestyle or situational issues. It is important to get a professional opinion regarding your symptoms to obtain the correct clinical diagnosis.
A LOW TESTOSTERONE LEVEL IS ASSOCIATED WITH THE FOLLOWING SIGNS AND SYMPTOMS: — Decreased sexual desire — Erectile dysfunction
Treatment options for low testosterone levels are customized by patient preference, ease of use, and affordability. Options include testosterone replacement therapy by weekly injections, gels or trans dermal patches, or by natural testosterone enhancers.
— Depression — Fatigue — Inability to concentrate
Andrea Hall is a Board Certified Family Nurse Practitioner with Vitality Men’s Health & Wellness. Learn more at vitalitymhw.com or call 901.751.4477.
— Sleep disturbances — Decreased energy — Decreased spontaneous (night time or morning) erections — Decreased strength
Ask Eric Cassius, LPC, MHSP, CHt “I AM CONSIDERING HYPNOSIS AS AN ALTERNATIVE TO TRADITIONAL THERAPY, WHAT RESULTS CAN I EXPECT?”
HEALTH+FITNESS | Januar y 2012
Every year people make resolutions to change themselves for the better with the best intentions in mind and have difficulties staying motivated and sticking to it within the first few months.
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Hypnotherapy is rapidly becoming a popular tool for individuals who are looking to change their lives. It is a popular addition to traditional talk therapy. With the use of hypnosis in the therapeutic process a therapist can help the client reach their personal goals for health and wellness more rapidly. In many cases where clients have looked to traditional treatment (for addictions, attention issues, pain and anxiety), they are finding hypnotherapy to be a successful alternative to medication. Each day, we all go into a form of hypnotic trance—we daydream, drive, fall into the pages of a really good book, exercise, or do anything without being consciously aware. Many athletes refer to being in the “zone.” With hypnosis a therapist can help the person recreate that experience when needed. Therefore, the person who wants to make a permanent change in their life can focus on just that—eliminating many of our daily distractions and staying motivated to change. When a person allows themselves to relax into the trance state, they can usually achieve catharsis more quickly. Their attention is so focused while in a state of hypnosis that anything going on around them is temporarily
blocked out or ignored. However, they are never out of control or anesthetized. In fact, they are in more control and aware that they can stop the session anytime they want. It is a misconception that the therapist has control over the person to do anything they do not want to do. If a person wants to be hypnotized, then they can be hypnotized. If a person doesn’t want to be hypnotized, then they will put up blocks and not allow themselves to go into the trance state.
trauma, addictions, sexual dysfunction, pain management and phobias. You’ll want to take care in choosing the best professional to work with. Choose an individual who is both a trained hypnotherapist and licensed psychologist, clinical social worker, counselor, or psychotherapist. A combination of both practices will ensure the best results.
Hypnosis also helps within traditional psychotherapy. The hypnotic state allows people to explore painful thoughts, feelings and memories which they might have blocked from their conscious minds. It may also enable people to perceive some things differently, such as blocking an awareness of pain or cravings. The long distance runner can finish the race even though halfway through he may have hit a physical wall. A sugar addict can choose a glass of water instead of chocolate. If an individual has severe emotional or behavioral challenges, a trained clinical hypnotherapist can focus on their problems and can apply his expertise for better results. Clinical hypnotherapy will be very helpful and effective in the therapy process. Conditions that often require the professional assistance of a clinical hypnotherapist include smoking cessation, weight loss, academic performance, athletic performance, anxiety, obsessive compulsive disorders, ADHD,
Eric Cassius is owner of Cassius and Associates and is a Licensed Professional Counselor and Clinical Hypnotherapist. For more information call 901.685.5491 or cassiousandassociates.com.
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F I T P R OF IL E
GET MOTIVATED! WHAT MOTIVATED YOU TO START LOSING WEIGHT AND HOW MUCH WEIGHT HAVE YOU LOST? A trip to Mexico in 2010 inspired me. Before the trip I lost 25 lbs in a little over 4 months. Since then I have gained 10 lbs of muscle mass which I’m pretty excited about. WHAT’S YOUR TYPICAL DAILY WORKOUT? A lot of mixing and matching—my main goal is for my body not to get used to any workout. Winter I usually stick to Mass Building Workouts, and in the summer I do a lot of Circuit Training and Outdoor Training.
Inspiring Weight Loss Stories RYAN CARROLL Age: 24 Occupation: X-ray Technologist at Methodist South Hospital
WHAT’S YOUR FAVORITE WORKOUT? Circuit Training in the heat of summer AND YOUR LEAST FAVORITE? Leg workouts DO YOU HAVE ANY PEOPLE WHO INSPIRE YOU OR KEEP YOU INSPIRED? My workout partner and best friend, Brett. He was there for my first time in a gym, and he’s the main reason I have gotten were I am in my training. And also my girlfriend, Megan, who keeps me motivated and inspired on a daily basis. WHAT WAS THE HARDEST PART OF STARTING YOUR WEIGHT LOSS JOURNEY? Probably just getting over that first hump. Once I saw the weight falling off, that was enough reason for me to keep going.
HOW MUCH WEIGHT HAVE YOU LOST? 65 lbs WHAT MOTIVATED YOU TO START LOSING WEIGHT? My grandsons and health issues WERE YOU ON ANY MEDICATIONS? Yes, blood pressure meds, but I’m off them now.
HEALTH+FITNESS | Januar y 2012
WHAT’S YOUR TYPICAL DAILY WORKOUT? Walking or elliptical for 30 minutes, 3 days a week, plus daily lifting of small 10-pound weights
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BEFORE YOU STARTED LOSING WEIGHT, WHAT WAS YOUR TYPICAL DAILY DIET? You don’t even want to know. Fried foods, burgers, loaded baked potatoes—with extra butter and sour cream—candy, ice cream…bad, bad, bad! WHAT’S YOUR FAVORITE HEALTHY SNACK? Almonds and honeycrisp apples DO YOU HAVE ANY PEOPLE WHO INSPIRE YOU OR KEEP YOU INSPIRED? My daughters who just ran in the St. Jude half marathon, fitness model, Jamie Eason, Tosca Reno, author of Eat Clean, and Dr Oz—I love Dr Oz! DO YOU HAVE ANY “MUST-HAVE” TECH TOOLS FOR WORKING OUT? My Weight Watcher app with calorie counter and also Run Tracker on my iPhone with a sensor in my Nike shoes to track walking/ jogging distances
SHEILA WHITWORTH Age: 51 Occupation: Registered nurse
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F I T P R OF IL E JERRY DEWITT Age: 64 Occupation: Bridge Specialist in Ladies Apparel
HOW MUCH WEIGHT HAVE YOU LOST? I went from 174 lbs down to 148—and from size 14 to size 6! WHAT MOTIVATED YOU TO START LOSING WEIGHT? I wanted to live life to the fullest being healthy and fit. WERE YOU ON MEDICATIONS? I was on blood pressure medicine. Since I started exercising, I’ve lost weight and been living a healthy life, so my doctor suggested I come off them. ANY INJURIES OR CHRONIC ILLNESSES YOU SUFFER FROM AND NOW ARE BETTER? My blood pressure is now normal and much healthier. WHAT’S YOUR FAVORITE WORKOUT? Water aerobics and walking WHAT’S YOUR LEAST FAVORITE? Bikes and Stairmaster DO YOU HAVE ANY PEOPLE WHO INSPIRE YOU OR KEEP YOU INSPIRED? God is my inspiration. DO YOU HAVE ANY “MUST HAVE” WORKOUT TOOLS? Yes!! I have an Advocare Nutritional Store at www.advocare.com/11053662. I take my products faithfully and exercise. Part of my regimen includes Bio Tools (vitamins for healthy aging) and Spark (energy drink). WHAT WAS THE HARDEST PART OF STARTING YOUR WEIGHT LOSS JOURNEY? For me, it was starting the discussion to do what it takes to be healthy and fit.
HOW MUCH WEIGHT HAVE YOU LOST? 110 lbs
THOMAS SELLERS JR. Age: 30
HEALTH+FITNESS | Januar y 2012
Occupation: Editor/Sports Editor at “The Millington Star”
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WHAT MOTIVATED YOU TO START LOSING WEIGHT? Health and lowering blood pressure BEFORE YOU STARTED LOSING WEIGHT, WHAT WAS YOUR TYPICAL DAILY DIET? I would eat loads of food after a workout. I ate pretty much anything late at night. I love fruits, vegetables and healthy stuff. But I also love meat, breads and pasta— especially after 10 p.m. WHAT’S YOUR TYPICAL DAILY WORKOUT? I alternate upper and lower body with weights six days a week. I do some form of cardio everyday, usually at French Riviera Spa. I also use a trainer, Mark Bonner. TYPICAL DAILY DIET? At first I cut my portions nearly in half. Then I did low carbs for three months. Now I eat normally but kept some good habits like reducing greasy foods, French fries and breads. ANY FAVORITE POWER SONGS? Rocky IV soundtrack, Memphis Rap, smooth R&B, Kci and Jojo and Wrestling theme songs. But if I have to single out one, I would have to say “Give Me What I Deserve” by Terror GOT ANY MOTIVATION TIPS FOR OUR READERS? Do it for yourself. Get mad enough to do something about it. And being in shape is sweeter than any piece of cake on this planet.
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F I T P R OF IL E MICKEY WRIGHT Age: 28 Occupation: Operations Manager at Mitch Wright Plumbing, Heating and Air
HOW MUCH WEIGHT HAVE YOU LOST? 80lbs DO YOU HAVE A FAVORITE GYM? I do most of my workouts at home. I have a Bow Flex and mountain bike, plus I love to run. ANY INJURIES OR CHRONIC ILLNESSES YOU SUFFER FROM AND NOW ARE BETTER? I had high blood pressure, but that was corrected with weight loss. WHAT’S YOUR TYPICAL DAILY WORKOUT? If I don’t ride my bike, I like to do 100 pushups, 100 air squats, and 100 sit-ups for time, with some pull-ups in-between. WHAT’S YOUR TYPICAL DAILY DIET? Breakfast: oatmeal w/ some kind of fruit. Snack: cashews. Lunch: boiled chicken and veggies and yogurt. Snack: protein bar & carrots. Snack: strawberries & tuna. Dinner: steak or shrimp w/ brown rice and more vegetables at the end of the day a scoop of peanut butter. WHAT WAS THE HARDEST PART OF STARTING YOUR WEIGHT LOSS JOURNEY? Eating enough food—for some reason, I couldn’t eat enough of the right food. ANY FITNESS GOALS FOR 2012? I want to lose another 15lbs. ANY MOTIVATION TIPS FOR OUR READERS? Coffee is your friend!
HOW MUCH WEIGHT HAVE YOU LOST? 52 lbs DO YOU HAVE A FAVORITE GYM? Church Health Center HOW WAS YOUR HEALTH BEFORE AND AFTER YOU STARTED WORKING OUT? I had water in my legs, couldn’t walk or bend over, and used a cane— now I’m jogging around the track!
HEALTH+FITNESS | Januar y 2012
BEFORE YOU STARTED LOSING WEIGHT, WHAT WAS YOUR TYPICAL DIET? I used to drink 4 to 6 cups of coffee and several sodas a day, but I quit it all cold turkey.
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WHAT’S YOUR TYPICAL DAILY DIET NOW? I eat three meals a day at 500 calories per meal. Also, I use a small plate and practice portion control! WHAT’S YOUR FAVORITE WORKOUT? The NuStep machine—it’s like a little car DO YOU HAVE ANY PEOPLE WHO INSPIRE YOU OR KEEP YOU INSPIRED? The Church Health Center inspires me—it’s an affirmation to see people who have already accomplished weight loss. They are such an encouraging staff and the teachers are dedicated. ANY MOTIVATION TIPS FOR OUR READERS? Don’t wait for tomorrow! Start today!
ELIZABETH GIGGER Age: 56 Occupation: Property manager
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2012 ANNUAL BARTLETT/RALEIGH: ATC Fitness 377-1414 atc-fitness.com Bartlett Recreation Center 385-6470 www.cityofbartlett.org/brc Crossfit Bartlett 388-9979 crossfitbartlett.com Curves 388-7000 curves.com Dangerous Curves 266-5000 dangerouscurvesfitness.com Eccentric Fitness 386-2345 eccentricfitness.com French Riviera Spa 373-6237 rivierafitnesscenters.com Fusion Fitness 848-5762 fusionfitnessmemphis.com Jazzercise 381-5299 bartlettjazzercise@gmail.com Memphis Judo & Jiu-Jitsu 590-2492 memphisbjj.com Snap Fitness 382-1125 snapfitness.com
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DAC Fitness 861-2110 daclife.com Jazzercise 240-7260 colliervillejazz@yahoo.com Lifetime Fitness 853-9393 lifetimefitness.com Pilates of Collierville 674-1679 pilatesofcollierville.com Women of Wellness 861-2348 womenofwellness.net YMCA Schilling Farms 850-9622 ymca.net
DOWNTOWN 101 Live 201-4045 101live.org Energy Fitness Personal Training 523-2348 energymemphis.com Envision Memphis 521-8117 envisionmemphis.com Hope and Healing Center 259-4673 churchhealthcenter.org Inbalance Fitness Harbortown 522-1559 inbalancefitness.com Klein fitness 573-823-8753 kleinfitness.com Midtown Yoga (downtown) 270-5373 midtownyoga.com Shannon Lazek Personal Training 634-7426 shannonlazek.com WellWorx Sporting Club 526-7966 wellworx.com U.T. Gym 448-5973 YMCA 527-9622 ymca.net
CORDOVA Anytime Fitness 552-4265 anytimefitness.com ATC Fitness 757-5150 atc-fitness.com Cordova YMCA 755-2123 Cordova Wellness Center 507-4527 cordovawellness.com CrossFit Memphis 246-9451 factionsc.com Curves 737-9900 curves.com French Riviera Spa 756-1010 rivierafitnesscenters.com Healthy Fitness 4 life 734-0280 Healthyfitness4life.com Jazzercise 753-6545 cordovajazzercise@gmail.com Jazzercise Wolfchase 734-3934 wolfchase.oakland.jazzercise@ gmail.com Next Level Training 857-2499 nextleveltraing@mail.com Pilates Centre 753 4177 balletmemphis.org Results Personal Enhancement Studio 752-8499 resultsmemphis.com Right Now Fitness 590-1500 rightnowfitness.com USA Karate 759-0890 karatememphis.com
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Evergreen Yoga 726-1115 evergreenogamemphis.com Find Your Waistline Personal Fitness Studio 726-4626 Inside Out Gym 278-5433 Jazzercise 382-8175 midtownjazz4me@yahoo.com French Riviera Spa 728-6463 rivierafitnesscenters.com Greg’s Gym 725-0064 Inbalance Fitness 272-2205 inbalancefitness.com Mid-south World Dance Center 605-5520 midsouthworlddancecenter.com Midtown Yoga 270-5373 midtownyoga.com Power Life Fitness 454-0003 powerlifefitness.net Push Pilates 278-9022 pushpilates.com
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Curves 681-0075 curves.com Curves 754-3030 curves.com
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SOUTH MEMPHIS Fitness Plus 345-1036 French Riviera Spa 348-4048 YMCA Davis 398-2366
Anytime Fitness (Olive Branch) 662-893-3355 ATC Fitness (Olive Branch) 662-890-8900 atc-fitness.com Balancing Beautiful Bodies (Southaven) 662-253-8571 Crossfit Southaven 662-519-3320 Curves Horn Lake 662-280-8199 curves.com Curves Olive Branch 662-890-9223 curves.com Curves Southaven 662-280-8500 curves.com
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Jazzercise 820-0751 eastmemphisjazzercise@ comcast.net Karen Wilder Fitness Personal Training & Gyrotonic Studio 767-9290 Memphis Adventure Bootcamp 214-5573 Memphis in Motion 372-6123 Next Level Training Studio 857-2499
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YMCA Ric Nubar 682-8025 ymca.net
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Anytime Fitness 872-2447 anytimefitness.com ATC Fitness Lakeland 372-1700 ATC Fitness Arlington 867-4848 atc-fitness.com ATC Fitness Millington 872-333 atc-fitness.com Curves Arlington 867-3424 curves.com Curves Millington 873-3058 curves.com Jazzercise Arlington 438-1161 arlingtonjazz09@gmail.com Jazzercise Millington 240-3850 hdelucojazz@gmail.com Jazzercise Oakland 734-3934 wolfchase.oaklandjazzercise@ gmail.com YMCA Millington 873-1434 ymca.net
Olympic Fitness (Southaven) 662-349-2339 YMCA (Olive Branch) 662-890-9622
GERMANTOWN Anytime Fitness 758-6188 ATC Fitness 347-3752 Curves (Germantown East) 624-1333 Curves(Germantown West) 757-8377 Germantown Athletic Club 757-7370 Germantown Baptist Church 756-9450 Jazzercise 791-4859 Jewish Community Center 761-0810 Owens Life Enrichment Center 753-3100 Pilates Centre 753-4177 Pure Barre 484-0705 germantown@purebarre.com USA Karate 757-5425
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C O V E R P R OF IL E
Not Your
Typical
Bodybuilder At age 50, Dr. Ella Horton keeps busy with her professional life as a pharmacist and an education consultant in cardiovascular disease and as a wife with two sons. She’s also a pro in something else: the sport of competitive Figure Bodybuilding. So, what in the world is Figure Bodybuilding anyway? It’s about bodybuilders that look like Arnold Schwarzenegger in the late 1970s, right? According to Dr. Horton, “the sport is really a beauty pageant with muscles.” The “Figure” division debuted at the Olympia in 2003, and is different from traditional women’s bodybuilding. The International Federation of Body Builders professional league (IFBB) is the highest level of competitive bodybuilding in the world and now includes Figure, Fitness, Bikini and Physique competitions in the women’s divisions. Of only three professionals in Shelby County, Ella is the only individual—male or female—from the Mid-South area to ever qualify for the Olympia, which is an international weekend event (to qualify, you must place in the top three of a professional competition, and winning a Mr. or Ms. Olympia title is the highest accolade achievable in the IFBB). Ella was recently featured in Muscle and Fitness Hers magazine after competing at the Olympia in September of this year as the oldest Figure Athlete in the history of the event. Did we mention she’s 50?
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Like many, Ella just wanted a fitness goal. Some women in her gym suggested that with her physique, she should consider Figure Bodybuilding. While she was aware of the sport and admired the appearance of the women competing, Ella was not sure it was for her at the time. Soon after, the “Figure competitor look” continued to evolve on a national level; so when Ella made the decision to compete in Figure, she and her physique “came along at a good time for the sport.”
BUT IT’S NOT JUST ABOUT BEING IN SHAPE— IT’S ABOUT ACHIEVING A VERY SPECIFIC LOOK, RIGHT? Yes. Judges are looking to see if you fit a specific protocol. For Figure, you do mandatory poses in a posing suit. It’s a head-to-toe look—so hair, makeup and stage presence matter. Physique-wise, judges are looking for defined shoulders, with a V-like taper from back to waist, and overall upper body to lower body symmetry. continued on page 28
Photo by Andrea Zucker
HEALTH+FITNESS | Januar y 2012
While being a healthcare professional has an impact on her overall outlook on a healthy lifestyle, it was training for triathlons with the aspiration of competing in the Memphis in May triathlon that ultimately put Ella on the path toward an entirely different type of competition. For a former competitive swimmer, triathlons were a natural transition, but Ella’s knees could not take logging the miles for the run.
HEALTH+FITNESS | Januar y 2012
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HOW DO YOU ACHIEVE THE “FIGURE” BODYBUILDER PROTOTYPE?
ARE SUPPLEMENTS ESSENTIAL WHEN UNDERTAKING THIS TYPE OF TRAINING?
12-week competition preparation is standard protocol and includes a combination of proper nutrition, supplements and workouts, with a real emphasis on nutrition: no simple sugars, more protein and healthy fats, in addition to customized weight training and cardio, such as lowimpact running, spinning, and elliptical. In the training phase, Ella eats 5 meals a day of complex carbs, lean proteins and healthy fats. With the help of her trainer and coach in California, (who trained 3 of the top-6 finishers in this year’s Olympia) she shed 15 pounds of primarily body fat, from 16-17% down to 10%.
Yes, supplements help alleviate the stress on your body while training. Multi-vitamins, B-Complex, CLA (Conjugated Linoleic Acid) helps reduce body fat, and Glutamine and Branched-Chain Amino Acids aid muscle repair and recovery.
But it’s not all hamburgers and chocolate sweets after the show is over—there is off-season maintenance, where athletes work on areas of improvement and make tweaks to certain areas of their physique.
WHAT KIND OF EFFECT HAS YOUR AGE HAD ON YOUR APPROACH TO THE SPORT? For me, it was more about having a goal, and with encouragement from people who understood the sport, and the support of my family, I’ve been successful and had fun. I never wanted to represent mature women in a poor light, so I strived to look like I belonged there on stage alongside other women 15 to 20 years younger, because it’s subjective and based on comparisons. It’s a lot of hard work and dedication, but it’s achievable! I have had positive feedback from women over 40 from all over the world. One woman told me my photo is the screensaver on her computer—it’s her motivation. And that was even more motivating for me, because I never wanted to show up on stage without knowing that I absolutely could be competitive.
WHOM DO YOU ADMIRE IN THE SPORT? There are a few women that I had admired—but it’s the women that I admired and then shared the stage with at professional competitions that had the greatest impact on me.
IF SOMEONE WERE INTERESTED IN COMPETING IN BODYBUILDING, WHAT KIND OF ADVICE WOULD YOU HAVE FOR HIM OR HER? There are all kinds of people involved in the sport. It may not be for everybody, but there are so many categories that one may be for you. If you are interested, do some research on your own to educate yourself on the sport to see what it takes to be successful. Ella’s passion is health and wellness coaching for those with an interest in taking their fitness to the next level.
HEALTH+FITNESS | Januar y 2012
She provides nutrition and fitness consulting for individuals or through her “Get Fit with Ella” seminars, in which expert presenters provide participants with an action plan for achieving fitness goals through exercise and nutrition. The next seminar will take place in February 2012. “What I am trying to do is inspire women to know that they can accomplish whatever fitness goal they have, regardless of where they are now, or how old they are.”
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By Laura Gray Teekell You can contact Dr. Ella Horton at: getfitwithella@gmail.com
Ella Horton competes in the 2011 Figure Olympia in Las Vegas in September
For more information about the IFBB, see IFBBpro.com. Hair and Makeup for the photo shoot: A’Nuance Tasha Anders Makeup Artist Licensed Cosmetologist tanders2002@yahoo.com
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W E E K E ND WA RRIORS Dawn Williams, 35 – O ccupation: Information Systems Security Analyst – S port: Running
WEEKEND WARRIOR RECENT EVENTS: I completed the 5K Race for St. Jude Memphis Marathon weekend in December. I finished in 32:28, which was my best finish time for running a 5K. (Last year’s time was 35:31) In October, I completed the Susan G. Komen Race for the Cure 5K race finishing in 34:05. FAVORITE FITNESS ACCOMPLISHMENT: Finishing the St. Jude Half Marathon in 2009 was a major fitness accomplishment for me. I realized that I was committed to my training when I completed my first 6 miler in the rain. Training for this race showed me that I could achieve any goal when I put my mind to it. During training I realized that challenging myself was the true key to my growth. INSPIRATION: My mother is a true inspiration to me. She has diabetes, hypertension, and suffered a massive stroke that caused her to lose mobility on her left side. However, she hasn’t lost her beautiful spirit and zest for life. She inspires me to be strong, resilient, and push through life challenges. OBSTACLE COURSE: One month before the St. Jude Half marathon in 2009, I completed the Memphis Runners Track Club Road Race series half marathon and injured my Iliotibial band (IT band) around the 10th mile of the race. I had to walk the last 3 miles and I started to doubt my ability to complete a half marathon. My running coach recommended a great sports medicine doctor who prescribed physical therapy and daily exercises to strengthen my legs, thighs and gain flexibility. I didn’t give up and overcame my IT band injury and ran my first half marathon. TRAINING TIPS: Remember to breathe and run at your own pace. BEST EATS: Humdingers—they have wonderful grilled seafood and vegetables, fish tacos and sweet potato fries. Also, Beignet Café’s—I love their grilled catfish with rice and spinach, and they have beef stew that taste like my mother used to make. BEST SHOPPING: Muse and Sugar Plum Consignments BUCKET LIST: Nike’s Women Marathon in San Francisco (all runners receive a Tiffany necklace)
HEALTH+FITNESS | Januar y 2012
WW GEAR: Saucony shoes, Nike Element Jacket and Thermal Tights, Nike Fit Dry hats, tops and pants; Thorlos socks; New Balance Shoe Wallet; Under Armor Heat Gear and ColdGear tops and SPIBelt running belt. I always run with my iPhone and my RunKeeper app, which keeps tracks of my pace, distance, location and calories.
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“In running, it doesn’t matter whether you come in first, in the middle of the pack, or last. You can say ‘I have finished.’ There is a lot of satisfaction in that.” Interview By Hailey Thomas. Photo by Allen Elliotte.
TUNES: I love listening to house music, acid jazz, trip hop and electronica. I have a running playlist that features artists like Jamiroquai, Blue Six, Gaelle, Bitter:Sweet, Zero 7, and Bliss. My favorite cool down song is “Don’t Look Back” by Bliss. FAVORITE INDULGENCE: Cupcakes—from Muddy’s Bake Shop and Gigi’s Cupcakes MANTRA: In running, it doesn’t matter whether you come in first, in the middle of the pack, or last. You can say ‘I have finished.’ There is a lot of satisfaction in that.
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W E E K E ND WA RRIORS OCCUPATION: Running Coach – Can’tStopEndurance. com, Training Adviser to the St Jude Heroes Program.; National Coach for the Team McGraw endurance program (Tug McGraw Foundation); Writes the “Memphis Fit” blog for the Greater Memphis Chamber; National co-host of Pace Per Mile Radio www.PacePerMile.com WEEKEND WARRIOR RECENT EVENTS: Wade’s Big Adventure 18 Mile Trail Run – I love this event because it is a grassroots, low- key event that runs on my home coursethe Wolf River Trails. I have been running these trails for 32 years. FAVORITE FITNESS ACCOMPLISHMENTS: 1: Ironman Triathlon due to the unknown challenge of the event. 2: Competing in the USA Triathlon Age Group Nationals and earning All-American status. 3: Running the Boston Marathon- such history and mystique around that race. 4: Every marathon PR is a favorite because it takes such planning, hard work, patience and race day execution. 5: As a coach, being able to help a fellow runner get that amazing feeling of crossing the finish line and achieving a goal.
Kevin Leathers, 47 – Family: Married 23 years to Karen. Sam, 17, Abby 14, dogs Rex & Lucy – Sport: Runner for 32+ years & Triathlete for 27 years
WHY RUNNING: I fell in love with running my sophomore year in high school. Yes, it fuels my competitive fire but it also provides a mental and physical outlet from the day to day stress. Then and now I thrive on the “test of self”. How fast can I run? How far can I run? My biggest competitor is me! OBSTACLE COURSE: My only extended time away from exercise was last fall when I had a serious infection in my foot. I spent 5 days in the hospital and five months with no running. The time off made me appreciate my health and fitness even more. UPCOMING RACES: 2012 is going to be a big ultramarathon year. I have the Swampstomper 50K in January, Sylamore Trail 50K in February, Mississippi Trail 50 Miler in March and then start building towards my biggest goal EVER. In pursuit of that “how fast, how far?” quest I signed up for the Leadville Trail 100 Mile Run in August. 100 miles at high altitude, over the Rocky Mountains in CO. PRE-RACE RITUALS: Coffee, something involving peanut butter, and a GU Energy Gel 15 minutes before the start.
HEALTH+FITNESS | Januar y 2012
INDOOR TRAINING: The YMCA of Memphis. The multiple locations locally and nationwide make it very convenient with a busy travel schedule.
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BUCKET LIST: I hope to complete a big one in August… Leadville Trail 100! Ironman Hawaii – My only hope is the lottery! Ride the big climbs of the Tour De France. WW GEAR: Running shirt: “Can’t Stop Endurance” Brooks tech shirt from Bluff City Sports; Running Shorts: Pearl Izumi Infinity or CWX compression shorts; Running Shoes: Road shoe is Saucony Mirage or Nike LunarGlide; Trail shoes are Brooks Cascadia; Sunglasses: Rudy Project BIKE: Scott Plasma Pro; Racing wheels: Zipp 808s; Cycling Gear: Los Locos team gear by Louis Garneau or Nimblewear; Helmet: Specialized FAVORITE INDULGENCE: Cookies MANTRA: “I didn’t say it would be easy, I said it would be worth it.”
“How fast can I run? How far can I run? My biggest competitor is me!” Interview By Hailey Thomas. Photo by Sarah McAlexander.
HEALTH+FITNESS | Januar y 2012
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F I T P L AT E
Bleu Brings Bold Flavors to the Bluff Chef Robert Nam Cirillo of downtown’s newest dining establishment, Bleu, wants to start a revolution in Memphis, a food movement throughout the city that will make Memphis a culinary destination, and he’s not talking barbeque either. “People want better food, different food. If we raise our bar of standards and quality food and make dining better, Memphis will be better, explains Cirillo. As former executive chef at Aspire in Providence, RI, a foodie town, his restaurant was
voted ‘Best New Restaurant.’ His foods are not fusion but an exciting and pleasing combination of cultures and fresh, mouthwatering ingredients reflected in his Korean, Italian/Irish American heritage. “American cooking is the melting pot of cuisine. I cook American food with local, regional and worldly ingredients that expand upon the southern palette.”
HEALTH+FITNESS | Januar y 2012
Something Creative. New Zealand Lamb Chops. Coffee and cocoa rubbed farm raised lollipop lamb chops, cucumber and blueberry chutney with a pomegranate reduction. $14
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“Food drives people’s lifestyle. As a chef, I have an obligation to put out the best food possible to succeed,” Chef Robert Nam Cirillo of Bleu.
Bleu (inside the Westin) 221 S. Third Street 901.334.5950 bleumemphis.com
By Hailey Thomas Photos by Amy Goode
Something Refreshing. Grilled Corn & Blueberry Salad; locally grown, sweet corn lightly grilled and combined with tart fresh blueberries, shaved red onion, cilantro, and cucumber dice with a jalapeno/honey/cumin vinaigrette. $10
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HEALTH+FITNESS | Januar y 2012
Celebrate a New You!
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F I T P L AT E
EDIBLE therapy By Macrae Schaffler
Fri t ta ta
A frittata is just the thing for January: it’s easy enough not to require planning in advance, light but hearty, and versatile enough to include just about any leftovers you have in your refrigerator. Using egg whites instead of whole eggs lowers the fat content drastically, and a frittata can be absolutely last minute. Leftover frittata is even good the next day for breakfast, with a salad for lunch, or between two slices of bread as a sandwich. Get creative! For this version, I have used leftover spaghetti, which makes the frittata that much heartier. I always store my leftover spaghetti separately from my leftover sauce so that I can use it however I want, and I always cook too much, so I tend to have leftovers in my refrigerator fairly regularly. I also used Manchego cheese, because that is what I had on hand (and because I adore it), but you could use any cheese you like. Try changing it up by dotting the frittata with goat cheese before broiling it or even a smoked gouda…whatever you have in your cheese drawer. You could use any leftover meat, already cooked vegetables, cubes of day-old bread lightly sautéed in olive oil with garlic, salt and pepper—there are really no limits to how a few eggs can become your dinner. And you always have eggs, don’t you?
SPAGHETTI FRITTATA Serves four generously
– – – – – – – – –
8 egg whites, whisked to combine salt and pepper to taste 2 tablespoons of olive oil 1 small onion, sliced into half-moons 1 cup cherry or grape tomatoes, cut in half 1 clove garlic, minced 2 cups leftover cooked spaghetti 4 slices manchego cheese, quartered grated parmigiano reggiano (optional)
Season the whisked egg whites with salt and pepper to taste—about ¼ teaspoon. Heat a large oven-proof skillet over a medium high flame (a non-stick skillet is always useful when cooking eggs, but be sure that it can go under the broiler). When the skillet is hot, add the oil and heat it until it shimmers. Add the onions and sprinkle them immediately with a pinch of salt to help them release their moisture and brown more quickly. When the onions start to brown, add the tomatoes and mash them a little in the pan with a spatula. Turn your broiler to high at this point. Cook until the tomatoes are a little soft and the onions are nice and brown, but not burned. Add the garlic and stir, cook for another 30 seconds. Add the cooked spaghetti and toss with the other ingredients to coat and warm the pasta. Season to taste with salt and pepper. When the spaghetti is warm, pour the egg whites over the pasta and tilt the pan to distribute them evenly. Do not stir once you have added the eggs. You should run around the edge of the pan every once in a while with a rubber spatula to make sure the frittata is not sticking. When the bottom of the frittata has started to brown, tuck the pieces of cheese in all around the surface of the frittata. Place the frittata in the oven and broil it until the cheese is melted. The broiling will not only melt the cheese, but it will also ensure that the eggs on the surface are properly cooked.
HEALTH+FITNESS | Januar y 2012
When you remove the frittata from the oven, you can sprinkle it with a little grated parmigiano reggiano if you like. Or, if you are serving salad with the frittata, you could just put the salad right on top of the sliced frittata. Enjoy!
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F I T P L AT E
Good and Good for You Meals for a Flavorful New Year Staying true to wellness goals in the New Year doesn’t always mean cutting out your favorite foods. In fact, having delicious meal options makes it easier to keep resolutions on track by increasing satiety and curbing the impulse to overeat. One solution to health-conscious meal planning is flavorful, nutritious pork. Today, pork tenderloin is one of the leanest proteins available, containing only 3 grams of fat per 3-ounce serving. What’s more, studies show that trim, protein-packed cuts like the tenderloin make you feel fuller longer, keeping cravings at bay. Nutritious, inspired meals for the New Year don’t have to be complicated. Follow these simple tips for delicious meals that won’t derail your health and wellness goals:
SLIM DOWN WITH LEFTOVERS: Control portion sizes by immediately reserving part of the dish for later use. Pre-cooked tenderloin and chops can be repurposed throughout the week for healthful salads, wraps and stir-fries—keeping meals diverse while cutting down on prep time during hectic weeknights. DRESS IT UP: Tenderloin and chops are a no-brainer for fast family dinners, but they are also a perfect fit for elegant occasions. Stuffing chops with vitamin-packed veggies or rubbing tenderloin with flavorful herbs and spices elevates simple meals without the added richness of heavy sauces. LEAN, MEAN, JUICY: To keep them tender, lean cuts like chops and roasts should be cooked to an internal temperature of 145°F, with a three-minute rest, for maximum enjoyment.
Asian Dry Rub ith w in lo er nd Te rk Po t Roas Prep time: 5 minutes tes Cook time: 15 -17 minu
ed (1 pound each), trimm — 2 pork tenderloins ed light brown sugar — 1 tablespoon pack ginger — 1 teaspoon ground nd cinnamon — 1/4 teaspoon grou — 1/4 teaspoon salt pepper — 1/4 teaspoon black
HEALTH+FITNESS | Januar y 2012
nd cloves — 1/8 teaspoon grou nd cayenne pepper — 1/8 teaspoon grou
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NUTRITIONAL INFORMATION PER SERVING: Calories . . . . . . . . . . . . . . . . 140 Fat . . . . . . . . . . . . . . . . . . . 2.5g Saturated Fat . . . . . . . . . . . . 1g Cholesterol . . . . . . . . . . . 75mg Sodium . . . . . . . . . . . . . 210mg Carbohydrates . . . . . . . . . . . 4g Protein . . . . . . . . . . . . . . . . . 24g Fiber . . . . . . . . . . . . . . . . . . . 0g For more information, including recipes to help you maintain a healthy diet year-round, visit www.PorkBeInspired.com or Facebook.com/PorkBeinspired.
g pan with foil. . Line a medium bakin Preheat oven to 425°F pepper, cloves, cinnamon, salt, black r, ge gin r, ga su n ow sugar mixture. Stir together br Rub pork with brown . wl bo all sm in er pp and cayenne pe til the pork’s for 15 -18 minutes or un st roa d an n pa d are ver loosely with Place pork in prep Remove from oven, co . 5°F 14 es ch rea ure internal temperat es. 3 minutes. Cut into slic foil, and let stand for thinly sliced Serving Suggestion: own rice tossed with br th wi in rlo de ten rk coli drizzled Serve the sliced po amed bok choy or broc Ste . tro an cil d pe op ch h options. scallions and fresh quick and easy side dis ke ma oil me sa se ian with a tiny bit of As s leftovers Makes 4 servings, plu
HEALTH+FITNESS | Januar y 2012
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TA S T ING R OOM
Warming Up to Robust Reds So. We made it through the holidays without too much damage. We drank champagne rather than eggnog (okay, maybe one or two), walked two floors to the office party rather than taking the elevator (except going down afterwards…) and passed on the brittle (on the way to the bar-b-que!) But, all is not lost. The New Year gives us new hope that we can and will become healthier. I have my list of healthful resolutions which include expanding my workout regimen to include classes at my local gym, like Pilates and yoga. I would like to cut back on starches. Hopefully, rice and potatoes will be only occasional, rather than frequent, guests at my protein and vegetable parties. Luckily, red wine will continue to accompany my protein rich, lower calorie meals. After a sweat soaked workout in the middle of winter, nothing revives the soul and reconstitutes the blood like a glass of robust red wine. I keep a dozen or so inexpensive reds in an old pie safe, handy and hearty enough to stand up to and bring out
By Angela Moon
the best in winters recipes that are staples at our house, like oven roasted root vegetables with sautéed kale, multi-bean turkey chili and grilled tenderloin (beef and pork). Of course you recall the restorative powers of red wine from previous articles, but to review: red wines contain antioxidants that help lower bad cholesterol and improve good cholesterol. Moderate wine consumption favorably affects arterial muscle cells, and helps slow progression of neurological degeneration disorders like Alzheimer’s and Parkinson’s disease. Resveratol and polyphenols, most prevalent in the skins of red grapes, help prevent artery damage. Another “secret” ingredient within those polyphenols that have anti-aging effects are Procyanidins, a flavanoid found in foods such as dark chocolate, apples and cranberries—and identified as the most abundant flavanoid in red wine. Some of the usual suspects in my baker’s dozen include these affordable and robust reds. A Votre Sante’!
COLUMBIA CREST GRAND ESTATES AMITAGE 2008 (WASHINGTON STATE)
A bold blend of Merlot, Cabernet Sauvignon, Syrah, Cabernet Franc, and Malbec. An unbelievable value for a wine this complex. 6-10 days of skin contact during fermentation ensures that most of the best antioxidants are leeched from the skins. The juice is then aged 16 months in oak. Aromas and flavors of ‘blackberries and plums with a subtle spiciness and silky mouthfeel.’
MICHEL TORINO DON DAVID TANNAT 2009 (ARGENTINA)
Tannat. The healthiest and most antioxidant laden grape in the world. Not exactly silky, this wine is brawny and beefy and makes a perfect partner to a grilled flank steak and peppers. Explosive flavors of dark berries, nutmeg and cocoa.
HEALTH+FITNESS | Januar y 2012
CUPCAKE SHIRAZ 2009 (AUSTRALIA)
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Australian shiraz is typically jammy and peppery, and this one delivers on both. After going through a long slow fermentation process, skins transferring loads of flavor and flavanoids, the resulting wine is spicy with black pepper and blackberry jam. Enjoy with steak au poivre.
LOUIS MARTINI SONOMA CABERNET SAUVIGNON (CALIFORNIA)
One of the better Cabs I’ve had recently. The Martini’s have been in the business of wine in California since the 1930s, and their range of cabs is impressive. This affordable Sonoma selection features aromas and flavors of cherry, plum and blackberry, finishing with toast and tobacco.
HEALTH+FITNESS | Januar y 2012
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JA NUA RY E V EN T S SATURDAY, JANUARY 7, 11:00AM Hill and Dale 8 Mile Run Benefitting Friends of the Forest Millington, TN www.racesonline.com
SUNDAY, JANUARY 15, 9:00AM Tour de Cross Race #2 This is a biking race that is 45Min + 1 lap Olive Branch, MS www.racesonline.com
SUNDAY, JANUARY 8, 9:00AM Tour de Cross Race #1 This is a biking race that is 45 Mins + 1 lap Olive Branch, MS www.racesonline.com
SATURDAY, JANUARY 21, 9:00AM Lisa Lassandrello 5K Remembrance Run Benefitting Saint Agnes Academy-Saint Dominic School, Grace-St. Luke’s Episcopal School, and another designated charity. Memphis, TN www.racesonline.com
SUNDAY, JANUARY 8, 2:00PM Memphis Winter Cross Country SeriesALL RACES These races are a 3k,5k, 8+K, and a 10K. Proceeds go toward the MRTC running scholarship fund in the name of the late Frank Horton. Millington, TN www.racesonline.com
HEALTH+FITNESS | Januar y 2012
SUNDAY, JANUARY 8, 2:00PM Memphis Winter Cross Country Series 3k Proceeds go toward the MRTC running scholarship fund in the name of the late Frank Horton. Overton Park www.racesonline.com
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SUNDAY, JANUARY 22, 2:00PM The TRUTH About Weight Loss Space is limited. Registration Required. Cost: $25 Location: Memphis Junior Academy 50 N Mendenhall Rd Memphis, TN, 38117 Contact: Info@BelieveItBringItAchieveIt.com SUNDAY, JANUARY 22, 9:00AM Tour de Cross Race #3 This is a biking race that will be 45 Mins + 1 lap Olive Branch, Ms www.racesonline.com
SATURDAY, JANUARY 14, 12:00-2:00PM 6 Extraordinary Tips for Making 2012 your BEST! Year Yet in Health, Fitness, and Wellness Cost: $25. Space is limited. Registration required. Location TBD Contact: Lisa at Info@BelieveItBringItAchieveIt.com
SATURDAY, JANUARY 28, 11:00-1:00PM DOVE Real Beauty Workshop for Girls & Their Adult Female Mentors Light snacks provided Cost: FREE Space is limited. Registration Required. Location: CHOICES at 1726 Poplar Avenue Memphis, TN 38104 Contact: GetInvolved@BWVwarriors.com or 901.825.4883
SUNDAY, JANUARY 15, 7:30AM Swamp Stomper 25K / 50K New race start location is Poplar Tree Lake. This is a trail race, but some road or bike trail might be used for the course this year due to the 2011 Mississippi River flooding. Millington, TN www.racesonline.com
SATURDAY, JANUARY 28, 2:00PM Crunching Numbers! The Truth about The Scale Cost: $10.00 Space is limited. Registration Required. Location: CHOICES at 1726 Poplar Avenue Memphis, TN 38104 GetInvolved@BWVwarriors.com
SUNDAY, JANUARY 29, 2:00PM Memphis Winter Cross Country Series 5k Proceeds go toward the MRTC running scholarship fund in the name of the late Frank Horton. Bartlett, TN www.racesonline.com
COMING IN FEBRUARY SATURDAY, FEBRUARY 4, 9:00AM Mike Cody Four Mile Classic Benefitting the Rhodes College Cross Country/Track & Field Teams Memphis, TN www.racesonline.com SATURDAY, FEBRUARY 11, 9:00AM Valentine’s Day 10K, 5K Run/Walk There is even a sweetheart division for teams doing the 10K! Bartlett, TN www.racesonline.com SATURDAY, FEBRUARY 18, 8:00AM Third Annuel GlobeMed 5k This race is a 5k fun run! Overton Park www.racesonline.com SUNDAY, FEBRUARY 19, 2:00PM Memphis Winter Cross Country Series- 8(+)k SUNDAY, FEBRUARY 26, 2:00PM Memphis Winter Cross Country Series- 10k PLEASE NOTE THIS RACE IS CHIP TIMED. YOU MUST GET YOUR CHIP PRIOR TO 1:45PM IN ORDER TO BE CHIP TIMED. Bartlett, TN www.memphisrunners.racesonline.com SATURDAY, FEBRUARY 25, 10:00AM Move it Memphis 10k and 5k This race is a 10K / 5K / 1 Mile Fun Run/Walk Memphis, TN www.racesonline.com
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HEALTH+FITNESS | Januar y 2012
Body Solid G3s weight stack machine. 21 exercises in one. Full body workout. Excellent condition. $1,555 MSRP, $600 obo. Relocation service available. 901.409.0996 or g3sweightmachine@gmail.com
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ST. JUDE HALF AND MARATHON BENEFITTING ST. JUDE CHILDREN’S RESEARCH HOSPITAL
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1. Maricar Korff, David Holmen, and Heather Zeiglor
6. Elizabeth Trask
2. Allison Roth
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8. Jeremy Christopher and Christy Stacel
4. Scott Dahl
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5. John Leighton
10. Mark Chando and Melissa Crosby
Photos taken by: JEN RUSSELL jen.russell7@gmail.com lifeiscreative.weebly.com
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EUROCROSS
BENEFITING SHELBY FARMS PARK
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6. Jack Inman
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9. Steve Mccommon and Jack Mccommon
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Photos taken by: JEN RUSSELL jen.russell7@gmail.com lifeiscreative.weebly.com
We prefer to see our patients outside the office. Make An Appointment Online memphisorthogroup.com Appointment Line 901.381.4MOG (4664) Urgent Ortho Care Clinic Saturdays from 9am - noon At our Germantown Location only. Walk-in clinic. No appointment necessary. Must arrive before 11:30am. Or, schedule an appointment at any of our locations during the week.
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