MAY 2012
Fit & Pregnant
Allison Rodich Stays in Shape Go Red for Women! Heart Health Risks, Warning Signs and Prevention
100 miles on Shelby Farm’s Tour de Wolf
Read How This Trail Runner Ran A Century Solo
Let Your Skin Glow Erase Wrinkles Permanently with Artefill How to Start Running
Dominate. Our sports medicine team is focused on getting you back in the game. Your care begins with our fellowship trained sports medicine orthopaedic surgeons and our physical therapists designing the optimal rapid recovery plan for you. We care for patients with a multitude of sports injuries. Discover more about our sports medicine team and how we can get you back in the action by visiting us online at www. orthomemphis.com
901.259.1600 www.orthomemphis.com Sports
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6286 Briarcrest Avenue
A division of MSK Group, P.C.
Tumors
Foot & Ankle
Dean Jameson, M.D., Randall Holcomb, M.D., David Deneka, M.D., Tim Krahn, M.D., Tom Giel, M.D., and Kenneth Weiss, M.D. Fellowship Trained Surgeons
Memphis, TN 38120 Bourland Holcomb Jameson Krahn Neel Cole Sorensen Dowling Murrell Weiss Deneka Heck Patterson Fletcher Giel Massey
Look your best. Feel your best. Make your personal health a priority. At Adams Patterson we’re passionately committed to your overall well-being. As a fixture in women’s health for nearly 50 years, you can count on us to provide the most up-to-date, innovative and advanced services available, including: • Comprehensive obstetriC and gyneCologiCal serviCes • minimally invasive surgery • robotiC surgery • in offiCe essure® tubal sterilization • in offiCe endometrial ablation
• botox®, fillers, latisse™, laser therapy
and other aesthetiC and skin Care serviCes
To learn more, call 767.3810 or visit www.adamspatterson.com Baptist Women’s Office | 6215 Humphreys Blvd., Suite 301 | Memphis, TN 38120 Methodist Germantown Office | 7705 Poplar Avenue, Bldg. B, Suite 220 | Germantown, TN 38138
t. franklin king, md | m. leigh keegan, md | regina g. healy, md | Judith J. Williams, md
health+fitness | May 2012
• 4-d high definition ultrasound
leah C. tonkin, md | b. todd Chappell, md | neil odom, md | miriah b. denbo, md | e. darby heitman, apn
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h+f May 12 healthy living
16 years + running strong Publisher Amy Goode
Go Red for Women Heart Health Tips
16 G et Fit
amygfitness@comcast.net
901.218.4993
Treadmill Training
CONSULTANTS
18 fit family
Executive Editor Hailey Thomas hailey@memphishealthandfitness.com
The Van de Vuurst’s
901.335.6005 Advertising & Marketing Amy Goode 901.218.4993
20 b eauty Artefill
Hailey Thomas 901.335.6005
22 C over Profile
Copy Editor Jenifer Meeks
Allison Rodich
Contributing Editors Lisa Abbay Marcia Scott Laura Gray Teekell Kristen Waddell
26 g et fit
How to Start Running
32 nutrition
Add Soy to your Diet
36 f it plate
28 W eekend Warriors
David Harano & Jean Vaughan McGhee
Webmaster Amy Pickle Graphic Design Lori Allen Brian Williams Photographers Allen Elliotte Sarah McAlexander Andrea Zucker Jen Russell
Grilled Asparagus & Cherry Tomato Salad
Distribution Memphis Paperchasers 740 N. Evergreen Street Memphis, Tennessee 38107 Send articles and photos to amygfitness@comcast.net
health+fitness | May 2012
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.
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On the Cover: Allison Rodich
24 fit profile
Photo by: Sarah McAlexander
100 miler
IN EVERY ISSUE
6 starting line
36 events Calendar
8 fit news
38 Photo Finish
h+f team Amy
Haile
When not beating the streets to promote health and fitness, Amy enjoys walking Midtown’s Green Line with her daughter Emma. Her favorite part of magazine publishing is sharing success stories with readers.
y
c ia Ma r
en Krist
h Sara
Je n
L isa
ay a Gr r u a L
L ori
As the Fleet Feet Sports running coach, Marcia is able to coach others to do her favorite thing- RUN! Marcia has had a passion for running since 4th grade and loves to promote the sport in any way possible. When not running, Marcia can be found biking, figuring out newlywed life, enjoying Shelby Farms with her dog, or doing anything outside in the sunshine!
Kristen is a freelance writer and public relations consultant for small local businesses. She has always been interested in learning about new programs and events and sharing opportunities with others. In her spare time, she prefers to be outdoors strolling with her husband and their one year old son, Barrett.
Sarah received her BFA in photography from the University of Memphis and now works as a freelance photographer and a technician for lensrentals.com. She spends much of her time in front of her computer editing, but her free time is devoted to trying every Sunday brunch Memphis has to offer.
Jen Russell 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: lifeiscreative.weebly.com
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.
When she’s not thinking or writing about art, Laura Gray Teekell enjoys running with her dog, Moose, on the trails and spinning at the downtown YMCA. She enjoys cooking, eating, drinking wine and preaching the benefits of Pilates. Laura Gray is excited about interviewing Fit Kids and is inspired by all the Memphians committed to healthy lifestyles!
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.
Midtown makes the perfect place for Lori to raise her two girls and care for her over-needy husband. Lori’s professional talent is that of freelance graphic arts specialist. While she’s worked graphic magic on coupon books, direct mail – and of course, magazine layout – her true artist comes out in painting, BBQ Fest prop design and science fair projects.
facebook.com/MemphisHealthFitnessMag
please recycle
health+fitness | May 2012
er Je ni f
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.
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STA RT I NG L I N E
Let Your Skin Shine
Experience the islands in an idyllic setting with an all-over Paradise Glow body treatment from Gould’s Spa and Salon in Poplar Plaza. It works in two ways – first by relaxing your body and rejuvenating your mind; then by moisturizing and bringing dull skin back to life. Sugar cane, exotic nut oils and fruit enzymes combine to nourish your skin with vitamins A, B, C, and E. Dead skins cells are gently sloughed away, revealing a healthy, youthful glow. Coconut milk blends with macadamia nuts to strengthen skin’s elasticity and replenish moisture. Treatments are recommended monthly to keep your skin glowing all year long. For more information, visit www.Gouldsalons.com.
Skip the Shower!
Hit The Trails!
You can smell good post-gym with Travalo, without the need to carry a heavy glass bottle. Travelo has an internal pump that makes it easy to transfer perfume and toss it into your gym bag. Added bonus – it’s inexpensive and airline-approved! To order, visit www.us.travalo.com.
Germ Free Locker to Go Now available from Ultimate Gym Locker Organizer, the Glo Bag is a backpack that conveniently transports your gym shoes, clean clothes, and toiletries separately while keeping them easily accessible. Equipped with two shelves that form three compartments, it stands or hangs in most gym lockers and opens on the side for an organized and germ-free locker room experience.
health+fitness | May 2012
To order, visit www.theglobag.com.
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Reginelli Recommends: Director’s Cut Zinfandel Memphis in May is here, an event synonymous with barbeque and music. Now it’s time to add wine to the list. Director Francis Ford Coppola is known for great movies AND great wines! Coppola’s Director’s Cut Zinfandel, with its hints of dark chocolate, vanilla, blueberries, and raspberries pairs perfectly with spicy barbeque, wet or dry. Take home the bottle that won “Best Wine” to go with awardwinning Memphis barbeque for only $26. See Wine Enthusiast Mary Catherine Reginelli at Pyramid Wines & Spirits. For more information, call (901) 578-2773 or visit www.pyramidspirits.com.
Thomas, H+F Executive Editor, Michelle Stuart, Sarah Kron, Hailey the First Annual Hoof it for Heifer and Amy Goode, H+F Publisher, ran nsas’ Petit Jean State Park. 20k Trail Run on April 14th in Arka
What our fans are saying...
What is your tip for new brides to feel their best on the Big Day? Nikki Taylor Gardner Get plenty of rest and DO NOT skip breakfast! Julie Faulkner: Don’t stress. The marriage is the important part, not the wedding. Michaela Hugoboom-Stentz: Water, water, water! Gives perfect skin and complexion for pictures! Write a comment ... you might see it in the next issue!
It’s Hip to Be Fit! Send your Fit Photos from here or abroad to hailey@memphishealthandfitness.com and you may be seen in the next H+F! (High-resolution images only with brief caption, please).
health+fitness | May 2012
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fit news
Memphis Orthopedic Group Partners with Wolf River Conservancy to Host “Cycle the Greenway” Memphis Orthopedic Group will present the sixth annual “Cycle the Greenway” ride on Sunday, June 3rd to benefit the Wolf River Conservancy and the Wolf River Greenway project. The ride is being planned and managed by Temple Israel’s Environmental Task Force.
natural habitats from downtown Memphis to eastern Shelby County. Phase I of the Wolf River Greenway runs from Walnut Grove Road east along the Wolf River, with Phase II scheduled for completion this summer. “Once Phase II is complete, we’ll have connected the City of Memphis with the City of Germantown with a Greenway system for the first time,” said Ken Kimble, an executive member of the Wolf River Conservancy. “You’ll be able to get on your bike in Germantown in the morning and have lunch downtown, all without leaving the Wolf River Greenway.”
Most of the ride will weave through Germantown, and offers activities for cyclists of every age and ability, including a 20-mile ride, a 50-mile ride, and a family-oriented “Eco-ride” with guided environmental education stops along the way. The development of a regional greenway system in Memphis has long been a dream for local runners, cyclists, and walkers, and is the longest and largest of proposed local greenway projects, planned to follow the Wolf River through several neighborhoods and
Marketing Director Michelle Hodges says, “Memphis Orthopedic Group is delighted to be a strategic partner with The Wolf River Conservancy and the development of the Wolf River Greenway. Wolf River Conservancy and Memphis Orthopedic Group both
promote healthy and active lifestyles for all Memphians, so it’s a partnership that makes good sense to both groups.” To register for the “Cycle the Greenway Ride,” visit www.wolfriver.org, or call (901) 452-6500.
Bike to Work, Memphis! Last year, more than 300 downtown residents and employees learned firsthand just how easy it is to get around the area by bike, so Downtown Memphis Commission is again partnering with the Shelby County Health Department Pollution Control Section to present the third annual Bike-to-Work Day on Friday, May 18th.
health+fitness | May 2012
Signing up for Bike-to-Work Day is easy. Online registration is available at www.downtownmemphis.com/biketowork. Organizations vying for the Bike-to-Work Championship must confirm their participation by posting a group photo to the Bike-to-Work Downtown Memphis Facebook page (www.facebook.com/pages/Bike-to-Work-DowntownMemphis/107857209252012) by 10:30am on May 18. All winners will be announced during the Downtown Bicycle Expo, which will take place in Court Square from 11:00am-1:00pm
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For more information about Downtown Memphis Bike-to-Work Day activities, contact Dawn Vinson, Downtown Memphis’ Commission Director of Marketing and Special Events at (901) 575-0555, or email her at vinson@downtownmemphis.com. Bike-to-Work Day is part of the National Bike Month promotion led by the League of American Bicyclists. More information about National Bike Month and National Bike-toWork Day can be found at www.bikeleague.org/ programs/bikemonth.
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health+fitness | May 2012
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fit news
Collierville Team Offers All Level Speed Skating By Kristen Waddell
With no age restrictions, speed skating is a family-friendly activity that everyone can participate in. This total-body conditioning sport works the core and improves all-over muscle strength, all while increasing load-bearing ability, stamina, and endurance. The Sprinters Speed Club of Collierville, a USA Roller Sportssanctioned program, operates as a branch team of Sprinters Speed Club out of Murfreesboro, Tennessee. They are a competitive inline speed-racing team comprised of beginner, intermediate, and advanced speed-skaters of all ages. “The sport of speed-skating has been going strong for many years,” says Chris Carlson, Sprinters Speed Club team administrator. “The Sprinters Speed Club is open to anyone with basic skating skills who may have an interest in skating to compete or just for fun or fitness.” They ask that new members bring only a bike helmet and skates to their first practice. Basic skating techniques and terms are taught in Beginners and All-Level Classes. Speed skaters can reach speeds up to 30 mph. In short track indoor, a professional speed skater skates a 100-mile lap at about 10 seconds per lap. The Sprinters Speed Club’s local competitive team skaters average from 15 seconds to about 11 seconds per lap. They currently hold several titles from NIRA 2010 & 2011 (National Inline Racing Association) in Novice & Relay, Southern Speed League, NTF series and Regionals USARS in 2011. The Sprinters Speed Club members compete several times a year, often against six to eight teams comprised of 20 plus skaters of all age divisions, from Tiny Tot to Veterans (50+). Skaters who achieve a standard level may opt to train for Olympic Ice, Outdoor Nationals or World Team. The cost to join is $6 per session, or $50 per month for individual competitive skaters, $75 for 2 or $90 for 3 or more in the same family, which includes 4 practices a week. Four practice times per week are currently offered, including two All-Level practices for Beginners through Advanced levels. Each practice lasts approximately an hour and may be held indoors or outdoors on Tuesdays from 7:00pm-8:30pm, as well as Saturdays from 10:00am-11:00am. They also have competitive practice on Mondays from 7:00pm-8:30pm and on Thursdays from 6:00pm-8:30pm.
health+fitness | May 2012
For more information, visit www.colliervillesprinters.net.
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health+fitness | May 2012
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health y li v ing
Doctor Q&A: Myths about Women and Heart Disease Did you know that many of the beliefs about women and their risk for heart disease are misperceptions/myths? To build awareness and reduce your risk about heart disease in women, it’s vitally important to understand the facts. 1. Heart disease is always genetic. Heart disease can be genetic but often is not. DR. WOOD: Cigarette smoking, diabetes, hypertension, obesity and hyperlipidemia are other factors that contribute significantly to heart disease risk. In fact, cigarette smoking is the single most preventable cause of coronary artery disease (blockages in the arteries). The important message here is that heart disease is preventable! By managing blood pressure and cholesterol, eating right and losing weight if overweight, quitting smoking and increasing physical activity, women with these risk factors can greatly reduce their chance of developing heart disease. 2. Breast cancer is more deadly to women. DR. WOOD: Heart disease greatly outweighs breast cancer risk. More woman die from heart disease than from the next four causes of death combined. 3. Estrogen protects women from heart disease. DR. WOOD: While estrogen is very beneficial in relieving menopausal symptoms, it can actually increase risk of heart attack in women. Estrogens should not be prescribed to prevent heart disease in women. If you are having menopausal symptoms such as hot flashes, it is important to discuss your individual situation with your physician.
health+fitness | May 2012
4. It is more common for women to have a second attack from being depressed after their bypass. DR. WOOD: Depression does increase heart disease risk in women who have had a heart attack, although this does not occur commonly. It is imperative that women seek either counseling or medical treatment or both when depression sets in. Depression can lead to other unhealthy behaviors including inactivity, overeating and excessive alcohol use, which can compound the problem. 5. My healthcare provider will automatically perform heart-related checks at my annual checkup. DR. WOOD: Unfortunately, heart disease risks are not an automatic part of the annual exam for all physicians. While physicians are very adept at ordering mammograms and Pap smears, evaluation of cholesterol, blood pressure, blood glucose and weight are not always measured. Remind your physician to provide you with these numbers if they do not do this. It is very important to know your numbers. Women need to remind their physicians to discuss their individual heart disease risk factors and develop a plan similar to the manner in which mammograms and Pap smears have become a routine part of preventive health strategies in women.
7. I’ve heard that there are heart attack symptoms specific to women. What should I be looking out for? DR. WOOD: Women are more likely to experience unusual or atypical symptoms of heart disease including neck, jaw or arm pain, fatigue and shortness of breath with activity. If a woman experiences symptoms such as these that are new and recur, she should see her physician and have an evaluation. If a woman develops arm, neck or chest discomfort that does not quickly resolve, she should call 9-1-1. 8. If you have a clean EKG/stress test, nothing is wrong with your heart (referring to the vascular side of heart disease). DR. WOOD: This is false. Women can have disease involving the small vessels of the heart that can result in chest pain and may not be picked up by an EKG or routine stress testing. If this is thought to be the case, your physician will emphasize the importance of treating all the standard heart disease risk factors and will likely encourage you to increase your physical activity. The higher the level of activity a woman achieves on a treadmill, the lower her risk of heart attack and death from heart disease. 9. Heart disease and stroke aren’t related. DR. WOOD: Heart disease and stroke are in fact related. Both are forms of vascular or blood vessel disease and either increases the risk of the other being present in a woman. Heart attack and stroke can occur in the presence of atherosclerosis or hardening of the arteries. This process can be slowed significantly by controlling risk factors and taking medications as prescribed by your physician. 10. If you’re young, you’re safe from having a heart attack. DR. WOOD: This is also false. Given the epidemic of obesity and inactivity in addition to other risk factors, heart attacks do occur in younger women. The risk of dying after a heart attack is higher in women than it is in men. One problem with young women is that they are often perceived as not being at risk for heart disease; thus, their symptoms may often be discounted by healthcare providers. That is why it is so important for a woman to know her numbers, her individual heart disease risk, and to recognize that symptoms of heart disease can be different in women. If a woman is concerned about heart disease symptoms and is not being taken seriously, she should seek a second opinion and undergo appropriate testing.
t Myths about Women and Heart Disease
Visit GoRedForWomen.org 6. I have to exercise at a gym for at least an hour to gain heart-health benefits. 1-888-MY-HEART DR. WOOD: Any form of physical exercise is beneficial. This can efs about women and their risk for heart disease are 7. I’ve heard that there are heart attack symptoms specific to women. What include walking, swimming, jogging, bicycling, tennis and other wareness and reduce risk about heart Itdisease in I be looking formsyour of physical activity. is recommended thatshould women engage in out for? at least 75 minutes of vigorous-intensity physical activity or 150 erstand the facts. DR. WOOD: Women are more likely to experience unusual or atypical symptoms of minutes of moderate-intensity physical activity (or an equivalent heart disease combination) every week. One strategy that many women findincluding neck, jaw or arm pain, fatigue and shortness of breath with netic. Heart disease can be genetic but often is not. MALISSA J. WOOD, M.D., FACC, helpful is to have a workout buddy. Keeping a regular schedule and experiences symptoms such activity. If a woman as these that are new and recur, she Clinical Cardiologist and Staff Physician , diabetes, hypertension, obesity and hyperlipidemia having to be accountable to your buddy increases the likelihood of Cardiac Ultrasound Laboratory at or should see her physician and have an evaluation. If a woman develops arm, neck a regular schedule. te significantly tomaintaining heart disease risk. In exercise fact, cigarette Massachusetts General Hospital 12
eventable cause of coronary artery disease (blockages message here is that heart disease is preventable! By
chest discomfort that does not quickly resolve, she should call 9-1-1.
8.
If you have a clean EKG/stress test, nothing is wrong with your heart (referring
health+fitness | May 2012
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health y li v ing Ask the Pharmacist, Brian Marcantel, DP Will cranberry juice increase the acidity of my urine enough to help with a urinary tract infection? The prevailing theory regarding the effectiveness of cranberry juice for the treatment of urinary tract infections is not related to its acidity. Instead, it has been proposed that cranberries may reduce bacterial adhesion to the bladder, and possibly decreasing the risk of future infections. Therefore, while drinking cranberry juice is often recommended as a treatment for UTIs, most research shows that it is not effective as a treatment. There are over-thecounter products that promise a reduction of symptoms; however, an acute UTI can only by effectively treated by medications prescribed by a physician.
Interestingly, the evidence for cranberry juice as a preventative measure for patients prone to UTIs is getting stronger; however, each new trial appears to evaluate a different product rather than confirm existing research. Brian Marcantel received his Doctor of Pharmacy from Saint Louis College of Pharmacy. Disclaimer: All information is provided for general purposes only. Under no circumstances does this information recommend particular treatment for a specific individual. In all cases you should consult your physician before drawing inference from the information. The writer specifically disclaims all responsibility for any liability, loss, or any risk incurred as a direct or indirect consequence from the use and application of any material provided. All materials are displayed without limitation and protected by intellectual property laws.
Ask Leeann Carmichael, MSN, FNP-BC
Depression – Don’t Rule It Out Stephanie Gallman, an assignment editor for CNN, recently wrote an article in which she opened up about her depression, describing her initial denial and disgust at the stigma of her diagnosis. And why should she – an active, healthy person who can’t resist visiting the toy department in Wal-Mart to try out the hula-hoops – be depressed?
health+fitness | May 2012
Although a strong body promotes a strong mind, there are no guarantees. Many factors, including stress, the environment, genetic factors, and chemical imbalances within the brain, can lead to depression. Although it is not entirely understood why this illness strikes some individuals and not others, some studies
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have shown differences in the appearance of the brains of those who suffer from depression when compared to those who do not. Unfortunately, there are no specialized tests available at this time that can give a definitive diagnosis. Because depression affects everyone differently, obtaining an accurate diagnosis can be challenging. If you believe that you or someone you know is suffering from depression, it is important to seek the advice of a provider skilled in the diagnosis and treatment of mental disorders. In addition, because medical conditions such as hyperthyroidism and addiction to alcohol or
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other drugs can mimic depressive disorders, they should be ruled out before a diagnosis of depression is assigned. The most common treatments for depression include medications and therapy, alone or in combination. For those individuals with limited funds or no health insurance, CNS Healthcare, which conducts research on new medications for the treatment of depression, is an option. There is no fee to participate in their research studies and no need for health insurance. For more information, contact CNS Healthcare at 901.843.1045 or visit cnshealthcare.com.
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health y li v ing
I’m Treadmill Man, Hear the Hum! I’ve had the luxury of running in the Canadian Rockies as the blue skies welcomed a radiant orange sunrise. I’ve also felt the misty water from the Oregon coast as I ran along the beach with sea lions sounding in the distance. Leaf-laden paths through the woods of northern Michigan? Been there. Done that. Running on snow-packed crosscountry ski trails? A lovely frosty workout. I shunned indoor running even through frigid winter winds and ice storms. I saw myself as a running purist. An elitist. I needed to breathe the fresh air, experience the natural ground beneath my feet, feel the breezes upon my face. But now, I must confess and seek natural runner absolution. Over the last year, I defected and I went to the other side – to the land of electronic exercise and artificial light. I broke my daily rendezvous with Mother Nature and had a regular tryst with my basement. I became a treadmill junkie. Slave to the revolving belt, mesmerized by the flashing numbers and beeps, enchanted by the random hill profile program. I traded the sweet smell of spring for the stagnant cellar air, the great outdoors for the great four walls, the warm feel of sunshine for movies on my DVD player. You could have your golden mountain majesties. Just let me run while viewing ESPN SportsCenter with my remote control giving me quick visits to news channels in a climatecontrolled environment. Blasphemous? I said sensible. I even had immediate bathroom access on long runs. There was no more racing my bladder to the nearest gas station.
with another human. I’d stick my head beyond the screen door and see the lovely autumn colors and hear the sounds of birds chirping. I wasn’t swayed. I was unwavering. I was allegiant. I was an interior aficionado. The beep-beep of my electronic treadmill beckoned me with a loving call. I had to go. The sunlight was beginning to hurt my eyes. My manual speed program was waiting. I warned my running friends not to trip on potholes as I retreated inside. I was king of the revolving terrain, captain of the shock absorbent suspension deck, chief of the slip-resistant running surface. Just call me Treadmill Man. Hear the lovely motor’s hum. I knew my obsession was going a bit too far. I was just one power outage or motor malfunction away from being forced back to the roads. It was one step at a time to literally find my road to recovery. I began to feel nostalgic for open space. I heard James Taylor singing, “I guess my feet know where to take me … down a country road.” ‘Maybe?’ I thought at first, but then I paused, wondering what the temperature and wind chill factor was outside. Eventually, I achieved a balance with just a bit of indoor treadmill mixed into the total running regime. Hey, Monday mornings in the fall wouldn’t be the same without doing a hill workout indoors, all the while watching the weekend’s football highlights from the day before. Just me and the purr of my motorized buddy. Hum on!
Bob is the author of the best-selling humor book “I Run, Therefore I Am – NUTS!” The sequel is due in November 2012. Contact him at Bob@runninglaughs.com.
health+fitness | May 2012
My old running buddies would implore me to join them outdoors for a leisurely 10-miler; seek to entice me with the sweet aroma of fresh air and actual conversation
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fit family
A Family Affair Nicole, 18, Drew, 15, and Maggie, 13, are all involved in competitive sports, and these apples didn’t fall far from the tree – their parents, Pam and Jim Van de Vuurst, are active and athletic as well. In a recent interview, we discovered how they implement their commitment to physical activity and nutrition into their busy family life.
When we do have free time to spend as a family, we like to choose some sort of activity that involves physical fitness. For example, many weekday evenings include a basketball game in the driveway, instead of watching a show on television. Or we may choose a bike ride at the park, instead of going to a matinee.
What is your general philosophy on physical activity as a family? Our philosophy revolves around participation in some sort of activity other than academics. From the very beginning of raising our family, we agreed on the importance of extracurricular activities for the children – whether it was organized sports or something else. We encouraged the kids to try many different athletic activities. We believe organized sports help teach valuable life skills, including work ethic, team work, persistence, and a commitment to taking care of their bodies.
What accomplishments are you most proud of? We are most proud of raising children that are balanced, although this is still a work in progress! They understand the importance of focusing on many priorities simultaneously, which include their Catholic faith, academics, family, social life, athletics, and charity.
What activities do you enjoy together? We do regular bike rides. We work out together at the gym. We enjoy family basketball, soccer, and football games. And most of us take runs together.
health+fitness | May 2012
How do you balance staying active with other demands, such as school and work? School is the first priority for the children. After school work is completed, we encourage them to choose an outdoor activity.
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by Lisa Higgins
The Van de Vuurst family. From left
What role does nutrition play at your house? We try to eat together as often as possible. It is one of few opportunities we get to sit and talk just as a family. We encourage the kids to make healthy nutrition choices and drink lots of water. What is the biggest reward of being part of a physically fit family? Spending quality time together while staying active is very rewarding. There are many opportunities to learn things about all your family members while taking a walk, riding bikes, or hitting tennis balls. They seem to open up and talk in these relaxed settings. Bonding times like these help keep us a tight-knit family. They also keep us healthy!
to right: Nicole, Jim, Maggie, Pam
and Drew
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health+fitness | May 2012
100% Effectiveness Guarantee Results in 90 days! If it doesn’t work, it’s FREE It's that simple!
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Say Good-Bye to Wrinkles for a Long, Long Time Artefill is the latest injectable filler offering a solution to one of the most visible signs of aging – wrinkles. Unlike other products on the market, however, it claims long-lasting results. “The other fillers are temporary,” says Purvisha Patel, M.D. of Advanced Dermatology & Skin Cancer Associates. “The difference with Artefill is that the results are permanent.”
Frequently Asked Questions How does Artefill work to correct wrinkles? The collagen in Artefill visibly reduces the appearance of wrinkles right away. Afterwards, microspheres provide a support matrix for natural, enduring wrinkle correction. In what way does this differ from temporary dermal fillers? Artefill contains unique microspheres, providing the support your skin needs for natural, long-lasting results, unlike temporary injectable wrinkle-fillers that are eventually absorbed by your body, requiring repeat injections to maintain the desired results. How long does a typical treatment take? An Artefill treatment usually takes about 15-30 minutes, so it’s easy to fit it into your lunch hour, and you can return to your normal activities immediately. When will I see results? Immediately! In addition, U.S. clinical studies have shown that full wrinkle correction was maintained over time. How many treatments are required? Most people get the results they want with one or two treatments, depending on the depth of their wrinkles and folds. Why is a skin test required? The skin test is a safety precaution to ensure that you are not allergic to the collagen in Artefill. FAQ’s provided by Artifill.com
health+fitness | May 2012
Save your skin.
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Dr. Patel performs all procedures and injections. For more information about Artefill, contact Advanced Dermatology & Skin Cancer Associates at (901) 759-2322 or visit www.advanceddermatologymemphis.com.
Advanced Dermatology provides to its patients an eco-friendly, state-of-the-art dermatology facility where patient comfort is always a priority. ADSCA will conduct a thorough skin evaluation and analysis using the most up-todate technology combined with years of clinical expertise. All cosmetic procedures performed by MD.
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Advanced Dermatology & Skin Cancer Associates, PLLC 901.759.2322 7658 POPLAR PIKE ACROSS FROM GERMANTOWN HIGH SCHOOL
Melanie Hamilton, PA-C, Purvisha Patel, MD, Natalie Morgan, PA-C BOARD CERTIFIED AND FELLOWSHIP TRAINED COSMETIC & MOHS SURGEON
take on summer at the y
summer is the perfect time to join the y. there’s no room for boredom here. We’ve got something for your whole family to enjoy. swim lessons, summer day camp, personal training, exercise classes, free child watch, and there’s even Zumba in the water! stop by any of our 8 locations today or take a virtual tour and join online.
ymcamemphis.org
health+fitness | May 2012
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cov er profile
No Baby Weight on Board
By Kristen Waddell
Twenty-eight year old Allison Rodich didn’t know exactly what to expect when she found out that she was pregnant with her first child. She did know that many women see pregnancy as a time to eat whatever they want, whenever they want, but the excessive weight gain that often results has been linked to complications such as gestational diabetes and pre-eclampsia. Already dedicated to a six-day-a-week exercise regimen made up of weight training, cardio, and group classes at Lifetime Fitness, Allison was determined to maintain her active lifestyle and eat well in order to have a healthy pregnancy. From the beginning, Allison’s OB/GYN, Dr. Todd Chappell of Adams Patterson, encouraged her to stay active and did not put limitations on her workouts. “It has been great having a doctor who understands and promotes the importance of exercise during pregnancy,” she explains. “(He) advised me to cut back only if my body tells me it’s too much.” Allison was able to maintain her regular workout schedule into her second trimester. Unfortunately, in the fifth month of her pregnancy, she was diagnosed with hydronephrosis, an extremely painful condition involving obstruction of the kidneys that often leads to severe infection. For Allison, it resulted in a two-week hospital stay, and during this frightening time she wasn’t sure if she should – or even could – continue working out. Now in her third trimester, Allison has cut down to four or five days of exercise a week and modified her routine – using the elliptical track or treadmill rather than running and eliminating ab work altogether. Her weight training remains the same. Meanwhile, Allison’s husband encourages and supports her dedication, both to maintaining her own health and to giving their son (due at the end of May) the best possible start in life. “We usually work out together on the weekends, which is a nice change,” she says. “During the week if I’m having trouble getting motivated, he will go to the gym with me even if he has already worked out that morning.” Allison has also adjusted her diet to include more iron-rich foods, organic fruits and vegetables, and daily prenatal vitamins, but admits that she does occasionally give in to her cravings. “I have recently been craving spinach salads, fruit smoothies, and Moe’s burritos, which is good since we just won a year of free burritos at Moe’s. Also, if I am craving something sweet, I don’t deny myself. I will just make sure that what I eat the rest of the day is more balanced.”
health+fitness | May 2012
Photo by Sarah McAlexander
Diagnosing Pyelonephritis in Pregnancy Pregnancy, along with the joy it may bring, also increases the risk of health problems for the mother – causing symptoms such as frequency, urgency, pelvic pressure, and discomfort during urination, also known as cystitis. Evaluation of the urine is therefore important during pregnancy because cystitis can quickly progress to a kidney infection called pyelonephritis when bacteria travel up the ureters, the tubes that carry urine from the kidneys to the bladder. Pregnancy predisposes patients to pyelonephritis due to pressure due to the increases size and weight of the uterus and its associated organs. The symptoms of pyelonephritis are usually similar to a bladder infection, progressing to severe flank or back pain. Associated fever, chills, body
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By Todd Chappell, M.D.
aches, nausea, and vomiting may also occur. Pyelonephritis requires urgent treatment with antibiotics, and many patients have to be admitted for IV hydration and medications. Without intervention, this can become a serious and even life-threatening condition. Some patients may need a daily low-dose antibiotic for the remainder of the pregnancy if a serious urinary tract infection or recurrent infections have occurred. Physicians routinely send a urine culture early in pregnancy to test for bacteria present in the urine without symptoms noted by the patient, which can increase the risk of infection and possibly other pregnancy complications later. Antibiotics may need to be prescribed if certain amounts of pathogenic bacteria are found on this culture.
Ask Todd Chappell, M.D
What are the guidelines for exercising during pregnancy? Exercise in pregnancy has numerous benefits for a woman and her baby, including improved posture, sleep, mood, and energy, more stable & appropriate weight gain, and potentially decreased risks of gestational diabetes or other medical co-morbidities. The American College of Obstetrics & Gynecology (ACOG) recommends that in the absence of certain medical or obstetrical complications, pregnant women should be encouraged to complete 30 minutes or more per day of moderate exercise on most, if not all, days of the week. As a general rule, patients may continue most exercises they were previously doing on a regular basis, but should not add any new rigorous exercises once pregnancy has begun. Those with a current history of strenuous exercise – including running – can usually continue, but they may have to alter their normal routine. Certain exercises, such as sports that could involve abdominal trauma or an increased risk
of fall due to the altered center of gravity with an enlarged uterus need to be avoided, especially after the first trimester, when the uterus has grown out of the protection of the bony pelvis. SCUBA diving should also be avoided at all times during pregnancy due to an increased risk of decompression sickness to the fetus. There are also certain obstetrical conditions or medical co-morbidities that preclude exercise during pregnancy. If a healthy patient has not been previously exercising, beginning a walking or swimming regimen is an excellent way to start As always, you should first meet with your physician to discuss what is right for you.
Dr. Todd Chappell is an OB/GYN with Adams Patterson Gynecology & Obstetrics. For more information, call (901)767-3810 or visit www.adamspatterson.com.
health+fitness | May 2012
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F it profile
Tour De Willie
by Willie R.
I had just finished a grueling 100-mile run at Shelby Farms on the Tour De Wolf trail, a hilly 6-mile loop of packed dirt strewn of gravel … But I’m getting ahead of myself. My story really begins nearly two years ago, when my cousin, Hope Miller, convinced me to run the 2010 St. Jude Memphis Marathon with her. It was a mind-boggling experience, and I loved it so much that afterward I went to Breakaway Running to get a good pair of shoes and some advice. An employee, Stacy Chick, told me about an upcoming trail race, the Sylamore 50K, and recommended that I consider running it. Running trails was new to me, but I decided to take on the challenge. I was introduced to Billy Simpson, an ultra-running coach here in the Mid-South who helped me to train for the Sylamore 50K, followed by three more 50K’s, one 50-miler, and a 60-mile “freelance” run along the Tour de Wolf. Afterward, I told Billy that I was considering running 100 miles on the same trail. “That’s crazy!” he told me, and without hesitation added, “You should do it!” After more deliberation, I shared the idea with a few of my close friends and family and decided I was going to set the date for March 2nd, well before the sweltering Memphis summer set in. Billy stood by my side the whole time – lending me encouragement, giving me tips, and sharing his personal ultra-running experiences. It was a beautiful, windy night when I began my run. I had just missed a storm, and things were off to a great start. I began my first lap accompanied by my great friend Mike Sullivan; Bryan Roberson and Nick Lewis joined me for my second and third. Then I began to have some pain in my knee – it was my IT Band. The ground was so hard that what began as a small pain turned to agony, forcing me to hike the majority of the way, running when I could. My one-hour laps turned into two. Billy showed up at midnight to hike with me. At 2 A.M. Bryan returned to hike a couple of more laps. I felt discouraged, as my time was nowhere near where I was during my 60-mile run, but, as night became morning, my friends ran alongside me, encouraging me and assuring me that I could do it.
health+fitness | May 2012
At 4 A.M. Mike Sullivan and Charlie Duke joined me for a couple of laps. At this point I had gruesome blisters on the balls of my feet and toes and my body was throbbing – it felt like the gates of hell had opened wide and my feet were in the fire. I was in so much pain that I can’t even put into words the doubts that I was having. Every time I became discouraged, though, someone would show up with hope, and the rising sun lifted my spirits.
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As I alternated between running and hiking, familiar faces from the running community joined me – Olaf Shulz, Adam Taylor, and Charles Flanigan providing me with much-needed nutrition, fluids, and (most importantly) duct tape to bind my blistered feet. My Aunt Melody and two cousins came to cheer me on. Even Hope ran a lap with me, reminding me how far I had come since running that first marathon with her in 2010. Bryan Roberson, Jessica Grammer, Nick Lewis, Billy Simpson, and Charlie Duke joined me for the last two laps. It was nearly 24 hours into the run and my body was on fire, but I had invested too much in the endeavor. I knew that I was going to make it. We tackled that last lap with grit and grind. Here I was, surrounded by some of the greatest runners in Memphis, and they were all there hiking with me, running with me, getting me through it, one mile at a time. Without these people, my 100-mile run wouldn’t have meant anything. I realized that this goal, this 100-mile adventure, was not my run, it was our run – and it was magnificent. Photo by Sarah McAlexander
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health+fitness | May 2012
NOW OPEN SAT 9-1
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get fit
You’ve Got to Start Somewhere By Marcia Scott
Every runner starts at the beginning. Those runners you know and admire for their dedication, discipline, and enjoyment of running – if you were to ask, I’m sure they could tell you horror stories of their first runs. The discomfort, the fatigue, the awful sounds their lungs made as they tried to make it to the end of the block. I bet they would also tell you of the exhilaration they felt the first time they ran a single mile without stopping and ultimately, the point at which they realized they had become what they never imagined possible: a runner.
health+fitness | May 2012
So … how to begin? Fitness, regardless of the type of activity, is achieved through the continuous process of physical stress and recovery. For example, when you walk or run, the muscles work harder than they would under normal circumstances. When you stop walking or running, the body begins the process of recovery to rebuild and recharge the muscles that have been used. The most crucial moments of adaptation to walking or running take place during recovery. Proper recovery also helps
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Week 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16
Mon W20
Tues
Wed W20
W20 R30 W20 R30 W20 R30 W20 R30 W25 R30 W25 R30
Thurs
R30
R30
30 – 40 minutes, four times a week. The program does not use distance, but rather time to specify workout length. Pace at this point is irrelevant. The easiest way to monitor intensity is by using the talk test. If you can carry on a conversation while you are running – perfect. If you can’t carry on a conversation while you are running – slow down.
Fri W20
R30 R30
R30
W30 R30
R30 R30
R30 R30
W25
W30 R30
R30 R30
R30
W30 R35
R35 R30
R40
R30 R30
Save the Date: Join us at Fle
et Feet on May 7 from 4-6 for a book signing and inspiring talk with Amy Ma rxkors, author of The Lola PapersOne Runner's Journ al of Misadven tures. Amy will sign books from 4 -5:30 and speak 5:3 0-6. We'll also have beverage s, snacks and door prize s!
Legend W: Walk R: Run Numbers: Time in minutes
R30
R30
R30
W25
R30 R30
R30
W20 R30
R30
R30
Sun W20
W20
R30
R30
Sat
R30
R30
After 16 weeks, you may want to stay at the level you have achieved or increase your running with a specific goal in mind. To maintain fitness at the conclusion of the program, simply alternate weeks 15 and 16 of the program. If you decide you want to set a specific goal with your running, contact a local running store or coach for further instruction.
The following program is designed to take you from absolute beginner to running
R30 R30
R30
Although many beginners feel that such a program is “too easy” or not progressing quickly enough, it is important to remember that a conservative approach to training and proper recovery will ensure the most success from a beginning running program.
W20
R30
R30
enormously in the prevention of overuse injuries. Given the amount of stress running puts on the body, any beginning program should start with walking, which allows the body to adapt and deal with new stresses.
Weeks 1-2: Week 1 and 2 simply consist of walking. Weeks 3-4: Begin alternating walking and running. Think of your 30 minutes as 6 five-minute segments. Each of these 5-minute segments will consist of 4 minutes of walking and 1 minute of running, for a total of 30 minutes.
Weeks 5-7: From this point until Week 13, the running segments of the 5-minute intervals will increase as the walking decreases. Alternate walking 3 minutes, running 2 minutes. Weeks 8-10: Alternate walking 2 minutes, running 3 minutes. Weeks 11-12: Alternate walking 1 minute, running 4 minutes. This is the last two weeks of walking/running. Weeks 13-16: From this point on, run the complete workouts unless otherwise noted.
The most meaningful race you’ll ever run. MARATHON • HALF MARATHON MEMPHIS GRIZZLIES HOUSE 5K • FAMILY RACE
SATURDAY, DECEMBER 3, 2011 There’s just one St. Jude Children’s Research Hospital®. And there’s just one Memphis – the birthplace of Rock ‘n’ Roll, the home of the blues and St. Jude. Join us for a fun race experience where every step brings hope to seriously ill children. Register now and make your miles count more by fundraising as a St. Jude Hero.
www.stjudemarathon.org 800-565-5112
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health+fitness | May 2012
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wee k end warriors
David Harano Age: 45 Occupation: Executive Director; Gastro One Sports: Triathlons and tennis Family: Married with twin teenagers. Our Weimaraner can run faster than me, but I can out-swim and out -bike her! Most Recent WW Events: Hawaii Ironman 70.3 (1.2 mile swim, 56 mile bike, 13.1 mile run); Get Your Rear in Gear 5K (benefiting colon cancer awareness); and the State Championships in tennis. Favorite Fitness Accomplishment: Completing the Ironman Triathlon in Florida (2.4 mile swim, 112 mile bike, 26.2 mile run). I lost 8.5 pounds in one day racing 140.6 miles. Likes: I like training for triathlons because you don’t get bored. In addition to varying between bike-run-swim, you can also do anything that works on your core. Motivation: I tell people about my lofty goals, then I use the male ego to my advantage by applying that pressure to stay motivated. Obstacle Course: While biking, a car pulled out in front of me and I hit the side of it going 22 mph. This happened five weeks before I was flying to Kona, Hawaii for a triathlon. I finished the race, but had an unremarkable finish time. Training Tips: Hydrate or die. Get professionally fit for your bike and running shoes. Best Eats: After a Saturday morning workout/match, I love the Bagel and Lox at Java Cafe. WW Gear: Asics shoes, Lightspeed Blade Tri-bike and Orbea Mountain Bike.
“I tell people about my lofty goals, then I use the male ego to my advantage by applying that pressure to stay motivated.” Drive Time: Infinity G37 convertible – no blind spots!
health+fitness | May 2012
Bucket List: I have 89 things on the list and I have done 67 of them. I guess I’m getting close to being ready to kick it.
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One thing people don’t know about you: I’ve been to 34 countries and can order a beer and ask where the bathroom is in seven different languages. I also met my wife bungee jumping. Guilty Pleasure: Thin Mint Girl Scout cookies, Newcastle beer, and any hearty Cabernet. Next Challenge: I’m focusing on shorter distance races. My son wants to do the LUVMUD obstacle course together, so we will switch from mountain biking to focus more on running in the next couple of months. Quote: “Those who hope in the Lord shall renew their strength. They will soar on wings like eagles, they will run and not grow weary, they will walk and not be faint.” Isaiah 40:31 Interview by Hailey Thomas. Photo by Sarah McAlexander.
Don’t Leave Injuries Untreated
. .. . Acute sports injuries such as: .. Fractures Ankle sprains . Shoulder injuries We offer the very latest cutting edge technology including: .. PRP Overuse injuries such as: Stress fractures Plantar fascitis Knee pain Low back pain
Musculoskeletal ultrasound
At Lendermon Sports Medicine we take the most aggressive non-surgical approach to getting you back to doing what you love. If you are unable to run, ride, or play your sport, let’s find out why and get you back! We understand that what you do is part of who you are, whether that be running, cycling, swimming, tennis, or giving your all in your favorite team sport.
Dr. Lendermon attended the University of Tennessee Physical Therapy School and then also went on to attend the University of Tennessee School of Medicine, graduating in 1996. Dr. Lendermon completed her residency at the American Sports Medicine Institute in Birmingham, Alabama. She holds memberships in the American Association of Sports Medicine and the Tennessee Academy of Family Practice. She is also a devoted runner and participates in many marathons in cities including New York, Boston, and Chicago.
901.850.5756 | 9950 Crooked Creek Dr. | Collierville, TN 38017
health+fitness | May 2012
Don’t miss another day. Come in and see us. It’s important.
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wee k end warriors
Jean Vaughan McGhee Age: 44
Shop: Hollywood Feed WW Gear: Saucony all my life. Drive Time: Yukon XL to fit all the children and their gear.
Occupation: President of We Sell Tools.
Bucket List: Go to cooking school in Italy for a semester.
Sport: Pure Barre, yoga, and running – when my knee will allow it. Family: Married to Shawn; three children, three dogs, three cats. Most Recent WW Event: Nanette Quinn 5K at St. Mary’s School. Favorite Fitness Accomplishment: Completing 12 half-marathons. Inspiration: My 12 year-old daughter swims six days a week and never says that her practice was too hard. Obstacle Course: Wish I could run forever but my knees won’t let me. I had knee surgery in December and was told I have severe arthritis in my knee. I have been experimenting with new sports including Spinning, Pure Barre, and Pilates because running is painful. Training Tips: Cross train, even when you don’t want to. Best Eats: Beauty Shop: The Tuna Pizzette
“Life does not put things in front of you that you are unable to handle.” One Thing People Don’t Know About You: I have a degree in Physics from Georgia Tech. Guilty Pleasure: I could lie and name something sweet, but the truth is I enjoy a really good glass of red wine. Mantra: Life does not put things in front of you that you are unable to handle.
health+fitness | May 2012
Jean with her kids Davis and Carmen and dog Nike.
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Interview by Hailey Thomas. Photo by Sarah McAlexander.
It’s Hip to Be Fit! Reach Health-Conscious, Affluent Mid-Southerners That Live the Active Lifestyle. Call H+F at (901) 335-6005 for advertising rates today!
Stay Cool in our Pool with thiS Sizzling Summer SPeCial
Summer memberships are back!
The perfect way to beat the heat! Spend the lazy summer days cooling off in our outdoor pool and kids’ splash park. With everything Germantown Athletic Club has to offer, it’s sure to be a summer full of fun and activities for the entire family. Don’t wait – join today! Summer memberships go on sale May 1 and are good from May 19 through September 3, 2012. For more information, call 901-757-7370 or visit GermantownAthleticClub.org Redeem this ad for 3 FREE Splash Guest Passes with your membership. Passes are non-transferrable and valid only for Summer Memberships.
1801 Exeter Road • Germantown, TN 38138 • 901-757-7370 • www.GermantownAthleticClub.org
DermRealm offers Bio-Identical Hormones Creams last a day, shots just a week. Pellets can last 3-4 months. Do you suffer from the following? Anxiety Foggy Thinking Joint Pain Hair Loss Erectile Dysfx Loss of Muscle Weight Gain Panic Attack Memory
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Do you have uneven skin tone, deep pigment issues or melasma? The Melanage Skin Brightening System is a superficial peel designed to improve the texture and appearance of hyperpigmented skin. Outdoor sports are great for the body, but can age the face. Let the Melanage Peel keep your skin healthy too.
Introductory Prices all this Month: Melanage Peel - Only $800 (savings of $200)
health+fitness | May 2012
Hot Flashes Night Sweats Fatigue Low Libido Vaginal Dryness Insomnia Irritability Mood Swings Depression
Melanage Peel
Call 901-362-7170 to schedule your free consultation. 31
1203-BHRT-MemH&F.indd 1
2/16/12 4:18 PM
N u trition
Soy Story
Soy is a rich source of plant-based protein, and contains as much complete protein as meat. Soybeans are also a good source of B vitamins and essential fatty acids, include Omega-3’s. They also contain isoflavones, which are believed to help lower the risk for some diseases. In addition, most soy products contain high level of good fat, fiber, vitamins, minerals, and low levels of saturated fat. This is why soy products make a healthy alternative for meats and other foods high in saturated fats. The key to eating soy is balance. Listen to your body, whether you are tolerating soy or not. Ensure that you are talking with your physician to make the right decision for you.
By Lisa Abbay RD, LDN
Here are some great (and delicious!) ways to incorporate soy into your diet each day: • Add tofu to your salads, soups, and casseroles. • Swap meat patties for soy patties. • Start your day with soy milk and cereal or oatmeal, or soy cheese and whole wheat bread. • Use soy creamer in your coffee, instead of flavored creamers. • Purchase frozen edamame or roast soy nuts for a mid-day snack. • Use miso as a flavor-enhancer and thickening agent in some of your dishes. • Use soy flour instead of white flour. • Add fresh, dried, or frozen soybeans to soups, stews, casseroles, salads, and pasta sauces every day of the week. • Add soy yogurt to your meal.
Lisa Abbay, RD, LDN, is the Regional Director of Operations for Morrison Healthcare Foodservices, covering 14 healthcare facilities in and around Memphis and Mississippi.
Cucumber Salad: Haute and Healthy I was making a huge batch of cucumber salad for a friend’s event when another good friend of mine, Michael Nabors, told me to make sure to add tarragon. I admit that I was a little incredulous – “Tarragon?” I asked. “I should really use tarragon?” Generally, I only use it in French recipes such as béarnaise sauce, or mixed with other herbs to make the aptly named fines herbes used in omelets and other dishes. After all, cucumber salad is not haute cuisine; it is good old-fashioned country food. You mix some cucumber with red onion, sugar, vinegar and some tomatoes (if they’re ready to be picked) and let it sit in the fridge for a while. It’s perfect country picnic food because the longer it sits in the cooler, the better it gets.
health+fitness | May 2012
But I threw a couple handfuls of tarragon into the salad (it really was a huge batch), mixed it up, and boy, was my friend right! The tarragon accentuated the refreshing nature of cucumber salad and made it “pop” in the most amazing way. (I know that isn’t a very good technical term, but it’s true.) I never make cucumber salad without a little tarragon anymore (thank you, Michael).
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I developed the following recipe for Miss Cordelia’s Grocery, where I always try to take health into consideration when developing something new. Here I have replaced red onions with shallot, and added red bell pepper and sliced black olives to give the salad a more dynamic flavor profile.
by David Thornton
Ingredients
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4 cucumbers 1 Tablespoon olive oil 1 teaspoon dried tarragon 1/4 cup sugar 1/2 cup white vinegar 1 cup sliced black olives 1 shallot 1 red bell pepper Salt and pepper to taste
Directions Peel, seed, and slice the cucumbers very thinly. Place them into a large bowl and toss them with olive oil, tarragon, sugar, and vinegar. As the cucumber marinates, slice the shallot very thinly, and cut the red pepper into a small dice. When the shallot and pepper are cut, add them to the bowl of cucumbers, and season with salt and pepper to taste. It’s perfect served on its own, as a side dish for fish, or on top of mixed greens (as pictured). Chef David Thornton is the marketing manager for Miss Cordelia’s Grocery in Harbor town. He is also is a food writer, blogger, and avid skateboarder. Find new recipes on his blog www.fleetvegan.com, or follow him on Twitter @luchaskate.
Enjoy a Healthy, Fresh Salad or Sandwich from Bogie’s Deli. Our Porch is Always Open. We feature Boar’s Head Meat & Cheese and Cakes from Westside BBQ. Call us for all your Catering Events. Open for Breakfast.
Call 901.272.0022
Bogie’s Deli Midtown | 2098 LaSalle | By Studio on the Square memphismenusonline.com Open: Mon-Fri: 7am-7pm • Sat: 8am-3pm
Sophisticated Food In CASUAL Atmosphere.
Valet Parking Available Nightly 120 Monroe Avenue, Downtown 901-527-7085 www.McEwensOnMonroe.com
health+fitness | May 2012
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fit plate
Grilled Asparagus and Cherry Tomato Salad by Jennifer Chandler
This Asparagus and Cherry Tomato Salad was one of the most popular dishes I carried at my prepared-foods market, Cheffie’s. The combination of asparagus, cherry tomatoes, tangy vinaigrette, and salty capers is absolutely delicious.
Ingredients:
— Vegetable oil, for the grates
— 1 bunch (about 1 pound) asparagus, tough woody ends snapped off and discarded
— 5 tablespoons olive oil, divided
— Kosher salt and freshly ground black pepper
— 1 pint cherry tomatoes, quartered
— 1/4 cup finely diced red onion (1/2 small onion)
— 3 tablespoons capers, drained
— 2 cloves garlic, minced
— 2 tablespoons red wine vinegar
— 1 tablespoon freshly squeezed lemon juice
Instructions: Preheat a clean grill to medium-high with the lid closed for 8 to 10 minutes. Lightly brush the grates with oil. Place the asparagus on a baking sheet. Drizzle with 2 tablespoons olive oil and toss until well coated. Season with salt and pepper to taste. Place the asparagus on the grill. Cook, turning once or twice, until tender and slightly charred, about 3 to 5 minutes on each side. Remove from the grill and let cool to room temperature. Cut the stalks into 1 1/2 -inch pieces and place in a large bowl. Add the tomatoes, onion, capers, garlic, vinegar, lemon juice, and remaining olive oil. Toss until well-combined. Season with salt and pepper to taste.
Serve at room temperature or chilled. Serves 6.
health+fitness | May 2012
Do-Ahead: The asparagus can be grilled in advance and chilled until you are ready to prepare the salad.
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This Asparagus and Cherry Tomato Salad is from Jennifer Chandler’s latest cookbook Simply Grilling: 105 Recipes for Quick & Casual Grilling. Jennifer Chandler will be signing her newest cookbook on May 10th from 11 a.m. to 2 p.m. at Babcock Gifts, located at 4626 Poplar Avenue. For more recipes, visit www.cookwithjennifer.com.
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Memphis Newest Bike Shop!
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health+fitness | May 2012
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may e vents Tuesday, May 1, 10:00am - 2:00pm Church Health Center and MIFA Farmers Market This event will start Tuesday May 1st and will run through September Location: Church Health Center Wellness, 1115 Union Ave. ChurchHealthCenter.org Friday, May 4, 6:00pm Mug Mile This race is held at the Germantown HS track. Germantown, TN www.memphisrunners.com Saturday, May 5, 9:00am Cinko K Mayo 5k Benefitting Latino Memphis Memphis, TN www.racesonline.com Sunday, May 6, 3:00pm Oak Hall Run for St. Jude This is a 3 mile run for St. Jude! Location: Oak Hall 6150 Poplar Avenue (corner of Poplar and Ridgeway at Regalia) Contact: Leslie Aclin 901-921-1402 or runforstjude@oakhall.com www.oakhallrunforstjude.com Wednesday, May 9, 5:30am Tiger Lane Crit Series- Race #4 This is a biking race that will be on a .7 loop Memphis, TN www.racesonline.com Saturday, May 12, 9:00am Junior League of Memphis 5k for kids Raising awareness about this epidemic of childhood obesity Memphis, TN www.racesonline.com Saturday, May 12, :00am Miricles in Motion This is a biking event of 25 or 50 miles, benefitting Le Bonheur Children’s Hospital Hernando, MS www.lebonheur.org/miraclesinmotion Saturday, May 12, 8:00am Old Towne Mayfest 5k Come enjoy running the 1st Inaugural Old Towne Mayfest 5k to benefit restoring and preserving the heart of the city! We will begin in downtown Olive Branch, 9123 Pigeon Roost Road at 8 a.m. www.racesonline.com
health+fitness | May 2012
Sunday, May 13, 6:30pm Christ The King 5k All the money raised will go to a grant fund to provide tuition support for kids who cannot afford private school. Memphis, TN www.ct5krun.com
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Friday, May 18, 6:00pm Memphis in May 10K This is a 10k that will be run during the Memphis in May festivities! Memphis, TN www.racesonline.com Friday, May 18, 7:00pm Rylee’s Run 5k Benefitting the March Of Dimes and the fight against premature birth, birth defects, and infant mortality Memphis, TN www.racesonline.com Saturday, May 19, 8:00am Memphis in May Sprint Triathlon The Memphis in May Super Sprint Triathlon is in its third year for 2012. This is not the same mountain bike race you have come to know. The Memphis in May Super Sprint begins with a 1/4 mile swim, 12 mile road bike, and a 3 mile cross country run. There will be no mountain bike triathlon at the Memphis in May Triathlon weekend this year. Tunica, MS www.racesonline.com Saturday, May 19, 8:30am Medicine in May 5k This event will be hosted by the University of Tennessee, College of Medicine and it will start and finish on the UT campus on Madison and Dunlap Memphis, TN www.racesonline.com Sunday, May 20, 7:30am Memphis in May Triathlon This will be a 1.5K SWIM ~ 40K BIKE ~ 10K RUN! Tunica, MS www.racesonline.com Thursday, May 24, 6:30pm Zoom Through the Zoo 4 Miler and 1 Mile Fun Run through the Memphis Zoo! Register online through May 23rd. Race day registration will be at the Zoo starting at 9:00am up until race time. Packet pick-up Wednesday 5/23 at the Memphis Zoo 9:00am -5:00pm and Thursday 5/24 starting at 9:00am. Memphis, TN www.memphiszoo.org Saturday, May 26, 10:30am Mighty Guy little Tri This race is a 35yd Run, 75yd Bike, and a 35yd Run that is for children ages 2-8. Hernando, MS www.racesonline.com
Monday, May 28, 1:00pm 1st Annual Overton Park Memorial 3 mile run Paul Sax has founded this new running event honoring the supreme sacrifices of all of our men & women who have died in the line of duty while serving in the U. S. Armed Forces. Memphis, TN www.racesonline.com Monday, May 28, 8:00am – 5:00pm Tour De La Grange Bicycle Ride This is a race to stop diabetes. There are 3 routes. A 10 mile, 35 mile and 62 mile route. Mud Island River Park, 101 Island Drive Memphis, TN www.memphishightailers.com
Coming in june Friday, June 1, 7:00pm Harbortown 5k Benefitting the Boys and Girls Clubs of Greater Memphis Memphis, TN www.racesonline.com Sunday, June 3, 6:00am The Navy 10 Nautical Miler This race exists to Establish an annual, worldclass, long distance running event similar to those of the Army, Marine Corps and Air Force. Millington, TN www.racesonline.com Saturday, June 9, 7:00pm Gibson Guitar/ Baldwin Piano 5k Run-Walk for St. Patrick Center. This race will be the 16th annual Gibson 5k! Memphis, TN www.racesonline.com Saturday, June 9, 8:00am Mud Crusade Are you looking for some Good, Clean, Dirty fun? Do you enjoy testing your mental and physical limits to see how far you can push them? Spend a day with us so we can provide the experience. Millington, TN www.mudcrusade.com Sunday, June 10, 9:00am 5th Annual Isreal Festival 5k Benefiting The Memphis Friends of Israel Memphis, TN www.racesonline.com
bike to work d ow n tow n memphis
Expires 5/31/12
may 18, 2012 www.downtownmemphis.com/biketowork
Hire Yvette Smith Memphis Leading Personal Trainer! Call Now!
901-366-2866 ysmith9@yvettesmith.com or visit: yvettesmith.com
Introducing Fit Physicians–Docs that Just Do It
Are you a doctor who serves as a role model in our community by prescribing and living a healthy lifestyle? We want to hear from you! amygfitness@comcast.net
health+fitness | May 2012
Make a Positive Investment in Your Health and Fitness TODAY!
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04.07.12
photo finish
24th Anniversary Wolfman Duathlon a 3 mile trail run, 6 mile mountain bike and 1 mile trail run
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9 7. Seth Rider
2. Russ Griffin
8. Chris Wiese
3. Adam Sommers
9. Shawn Mckinney
4. Steven Wells
10. Logan Barrett
5. Ware Robinson and Hart Robinson
11. Krissa Kirchoff
6. Bobby Gallagher and Kiran Kamumaiah
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1. Maggie Wells
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Photos taken by: Jen Russell jen.russell7@gmail.com lifeiscreative.weebly.com
health+fitness | May 2012
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04.21.12
photo finish
Youth Villages 5k Benefiting Youth Villages
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health+fitness | May 2012
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1. Stephanie Garo and Kimberly Shaw
6. Sammie Tellis
2. Kathryn Anderson, Jake Anderson, Jake Anderson, and Kent Anderson
7. Tracy Wright and Angela Mensi
3. Janis Stewart and Archie Stewart
9. Rachel Starks and Carmen Shepard
4. Armour Barns
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5. Jennifer Owens
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8. Jannes Graffelman, Martine Graffelman, Fiene Graffelman 10. Mechele Rodgers, Traci Penn, Katie Devisfruto, and Carmer Lyles
Photos taken by: Jen Russell jen.russell7@gmail.com lifeiscreative.weebly.com
Staying well starts at Wellness…
POWER LIFE FITNESS
Performance With Purpose! • Personal Training Starting at $25 Per Session • Nationally Accredited Certified Personal Trainers • Group Exercise Classes • Nutritional Coaching • Affordable Memberships for Everyone
Located in the heart of Midtown and open to the entire community, Church Health Center Wellness is more than a gym – it’s a supportive community focused on helping you reach your health goals.
901.454.0003 2858 858 Poplar Avenue
ChurchHealthCenter.org
www.powerlifefitness.net
Church Health Center Wellness | 901.259.4673
Still feel sad most of the time?
To learn about a confidential, no-cost research study for adults who are taking an antidepressant, call Valerie Arnold, MD today.
CNSHealthcare.com
©2011, Clinical Neuroscience Solutions, Inc.
901-843-1045
health+fitness | May 2012
Trouble Eating or Sleeping? Poor Motivation? Loss of Energy? Difficulty Concentrating?
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04.28.12
Dash for Dad Half Marathon Benefitting prostate cancer research
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1. Rick Glass and Tiffani Glass
6. Jon Korneliussen and Kristen Korneliussen
2. Whitney Evans
7. Aiden Ramsawack, Matt Ramsawack, and Lori Ramsawack
3. Allison Rogers
8. Mike Broy
4. Sidd Kunche
9. Teri Feigelson
5. M ason Wilson, Keller Wilson, Maggie Wilson, and Crystal Wilson, and Leigh Ellis
10. Daniel Malone and Leslie Clement 11. Tyler Ferguson
Photos taken by: Jen Russell jen.russell7@gmail.com lifeiscreative.weebly.com
Cycle the
Greenway Benefitting
June 3, 2012
Germantown, TN 7:15a to 1:45p
• All Ages & Fitness Levels • 50-mile ride • 20-mile ride • Family Greenway Eco-ride • SAG Stops Provided To register or for more information visit wolfriver.org.
My Urgent
Ortho ACUTE INJURY WALK-IN CARE
4 Walk-in Clinics - All Day & After Hours 4 No Appointment Necessary 4 All 4 locations staffed by Board Certified Orthopaedic Surgeons Daily Walk-In: Monday - Friday 9am - 4pm at All 4 Locations After Hours Walk-In: Monday-Thursday 5pm-8pm Saturday 9am-12 noon at Germantown ONLY North 3980 Covington Pike, Ste. 200 | Germantown 8040 Wolf River Blvd., Ste. 100 Central 1325 Eastmoreland Ste. 260 | Riverdale 4816 Riverdale Road
Questions prior to your arrival? Call 901.381.4MOG (4664)
memphisorthogroup.com