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Inspiring Active Lifestyles Since 1996

JULY 2014

WEEKEND WARRIOR & DISTRICT ATTORNEY

AMY WEIRICH RUNS MORE THAN ONE H RACE H

THE

SKIN CARE ISSUE

Food Truck Guide Best Beach Hair Cool Runnings

eN ING v A eN H t OP 14 U SO NIc L 20 I AL L c F

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

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Hit the road in a Prius V Five with its EPA-estimated 44 mpg and class leading cargo space. Plus with great discounts and lease offers it won’t empty your vacation fund. Test drive your next Toyota where road trips are made easy and you’ll always find the service and selection you need.

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HEALTH+FITNESS | July 2014

WolfchaseToyota.com (901) 377-8000

H+F JULY ES TABLISHED IN 1996

pg 6. STARTING LINE Fit Photos, Facts and Products pg 8. FIT NEWS – Memphis JCC to Hold 2nd Annual Walk/Run – Wolfchase Toyota Encouraging Wellness to Employees pg 10. HEALTHY LIVING Wrist Pain? Is it Carpal Tunnel Syndrome or Something Else? pg 12. BEAUTY Summer-Proof Your Skin pg 14. FIT PROFILES – Bert Suggs Journey Back to Health – J udge Betty Thomas Moore on Finding Her Fitness Outlet

HEALTH+FITNESS | July 2014

pg 18. SUCCESS STORY Norman Adox Recovers from Ruptured Achilles

pg 20. SKINCARE – Recognizing Skin Cancer – Debunking Skin Care Myths pg 24. COACH’S CORNER Beating the Heat on Summer Runs pg 26. WEEKEND WARRIORS – District Attorney Amy Weirich – Judge Mark Ward pg 30. FOOD TRUCK GUIDE pg 32. FIT DISH – Asian Cucumber Summer Salad – Grilled Salmon with Lime Marinade pg 36. NUTRITION Hidden Gluten in Everyday Foods pg 38. EVENTS CALENDAR pg 40. PHOTO FINISH – Go Red For Women – Outdoors Inc. Canoe and Kayak Race

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

901.218.4993

CONSULTANTS Executive Editor Hailey Thomas hailey@memphishealthandfitness.com

901.335.6005

Advertising & Marketing Amy Goode 901.218.4993 Hailey Thomas 901.335.6005 Copy Editor Ross McDaniel Contributing Editors Robin Beaudoin Marcia Scott Laura Gray Teekell Erica Walters Kerri Harper Kristen Waddell David Thornton Graphic Design Brian Williams Photographers Sarah McAlexander Chris Hope Jen Russell 740 N. Evergreen Street Memphis, Tennessee 38107 Send articles and photos to hailey@memphishealthandfitness.com H+F reserves the right to edit all materials for clarity, space availability and suitability for publication. First copy free, additional copies, $1. Mailed subscriptions: $25 per year. Back issues, $5. Memphis Health + Fitness Magazine does not knowingly accept false or misleading advertising or editorial content, nor does Publisher assume any responsibility should such advertising or editorial appear. Readers are encouraged to notify Publisher when they suspect false advertising. All rights reserved. Copyright © 2014.

Food Truck Guide

PG 30

On the Cover:

District Attorney Amy Weirich Photo by Sarah Mcalexander

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HEALTH+FITNESS | July 2014

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H+F GIVES A SHOUT OUT TO…

A Bloody Mary Fit for a Debutante (or a Gentleman) Farm-crafted and Southern-made, Elizabeth Heiskell of Woodson Ridge Farms in Oxford, MS, has created Debutante Farmer Bloody Mary Mix. It’s handmade with homegrown tomatoes and nothing artificial. She declares it’s lower in sodium than other Bloody Mary mixes, and we declare it’s delicious! $13.99. To purchase, visit TheMississippiGiftCompany.com.

ak Tonya Tittle placed 1st in the long kay

overall division in her age group, and 2nd & Kayak female at the Outdoors Inc. Canoe t month. las er Race held on the Mississippi Riv

Reginelli Recommends:

Château Miraval Côtes de Provence Rosé 2013 Brangelina’s Rosé finally arrives in the states. Miraval is a joint venture with celebrities Brad Pitt and Angelina Jolie and the famous Perrin Family in France. Together they have created a beautiful, pale pink rosé. With a delicate bouquet of roses, white flowers, and strawberries on the nose, refreshing acidity and a long, robust finish, Miraval will pair well with your barbeque this 4th of July. Vive le USA! On sale for a limited time. $24.99.

HEALTH+FITNESS | July 2014

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

DRINK UP TO PUT SKIN CANCER DOWN: Drinking at least a cup of black or green tea daily fights off skin cancer, according to Dartmouth Medical School researchers. Tea drinkers are 35% less likely to develop squamous cell carcinomas than non-tea drinkers. Good news Southerners, iced tea is just as good for you! And more good news! Scientists in Australia discovered that drinking a glass of red, white, or rosé wine every few days lowers your risk of precancerous skin growths by 27%. Cheers!

It’s Hip to be Fit and Now you “Fit-sters” can Exercise your Right to Vote in the 2 Annual 2014 Health+Fitness FIt List! Go to memphishealthandfitness.com & click on the 2014 FIt List Banner on the homepage. Vote from june 15-July 7 & Win Hip and Fit Swag on us!

H+F TEAM Amy

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.

Hailey

Hailey has been running over half her life - fortunately not from the law! She has run marathons and half-marathons in Dublin, NYC, LA, Anchorage, Seattle, Red Woods, Big Sur, New Orleans, Sylamore 25K, Shelby Farms 50K and Memphis (6 times). Trails are her new love along with interviewing Weekend Warriors with the same passion for fitness.

UNITED IN PURPOSE. COMMITTED TO EXCELLENCE.

Christin

A freelance PR/Marketing professional, Christin Parsons began running in 2010 and hasn’t stopped since. She now runs everything from 5Ks to marathons, and is an RRCA certified running coach. When she’s not on the pavement or trails, you can find her traveling with her husband and her three rescue dogs. Visit her website at christinparsons.com.

David

David Thornton is a freelance writer, chef and creative. He holds a BA in Speech from Arkansas Tech University, where he was awarded both creative writing and theater performance scholarships during his academic career. Thornton is driven to create, and often picks up a paintbrush when not working on a new piece of writing or culinary creation.

Sarah

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

Erica

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

Robin

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

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

It’s official! Gastro One and Memphis Gastroenterology Group have combined our strengths, our expertise and our commitment to unparalleled digestive care into a singular focus — you. This newly minted partnership means more convenience, with seven locations spanning the Memphis metro area. It also means an expanded roster of

8000 Wolf River Blvd. Suite 200 Germantown, TN 38138 901.747.3630 Richard S. Aycock, M.D. Joseph G. Baltz, Jr., M.D. Alex E. Baum, M.D. Edward L. Cattau, Jr., M.D. Conar P. Fitton, M.D. Randall C. Frederick, M.D. Terrence L. Jackson, Jr., M.D. Michael J. Levinson, M.D. Myron Lewis, M.D. Christopher D. Miller, M.D. Bryan F. Thompson, M.D. T. Carter Towne, M.D. Gary A. Wruble, M.D. Lawrence D. Wruble, M.D.

1324 Wolf Park Dr. Germantown, TN 38138 901.755.9110 Michael S. Dragutsky, M.D. Farees T. Farooq, M.D. Rolando J. Leal, M.D. Randolph M. McCloy, M.D. (retired) Alan D. Samuels, M.D. (retired) John D. Ward, M.D. Robert S. Wooten, M.D.

2999 Centre Oak Way Germantown, TN 38138 901.684.5500 Daniel E. Griffin, M.D. W. Zachary Taylor, M.D. Ziad H. Younes, M.D.

some of the most well-respected gastroenterologists, accompanied by the latest advancements in diagnostic technology, treatment and prevention. All of us at Gastro One are extremely excited about this partnership and look forward to serving you with the most personal and comprehensive digestive care in the Mid-South.

7668 Airways Blvd. Building B Southaven, MS 38671 MS: 662.349.6950 TN: 901.766.9490 Christopher M. Griffith, M.D. William G. Hardin, M.D. Eric J. Ormseth, M.D. Geza Remak, M.D.

3350 N. Germantown Rd. Bartlett, TN 38133 901.377.2111 Raif W. Elsakr, M.D. James H. Rutland, III, M.D. David D. Sloas, M.D. Carles R. Surles, Jr., M.D., M.P.H.

1325 Eastmoreland Ave. Suite 365 Memphis, TN 38104 901.377.2111 David D. Sloas, M.D.

76 Capital Way Cv. Atoka, TN 38004 901.377.2111 Raif W. Elsakr, M.D. James H. Rutland, III, M.D. Carles R. Surles, Jr., M.D., M.P.H. Bryan F. Thompson, M.D.

Kerri

Leading a fit life is a non-negotiable for Kerri. Barbells and big breakfasts are her favorite “necessities.” She’s enjoyed stints in Crossfit, powerlifting, and the NPC bikini division. She is constantly searching for Memphis’ best French toast.

www.gastro1.com

facebook.com/ MemphisHealthFitnessMag

@MemHealthFitMag

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HEALTH+FITNESS | July 2014

Chris

Numerous Specialists. Seven Locations. One Mission.

FIT NEWS

MJCC 2nd Annual 5K Run/Walk On Sunday July 20th at 6:30 in the evening, the Memphis Jewish Community Center (MJCC) will hold its Second Annual MJCC 5K Run/ Walk. “We knew we wanted to make this an annual event,” says Fitness Director Christen Skinner. “The community came out and really enjoyed themselves while participating in a family friendly fitness activity that makes a difference in the lives of others.” This year, the MJCC has partnered with the Memphis Child Advocacy Center (MCAC) to make an even larger impact in the community with the race. Proceeds from the race will not only benefit the MJCC Scholarship Fund, which helps members of the community participate in programs that they might not be able to afford, but also the mission of the MCAC—to serve children who are victims of sexual and severe physical abuse through prevention, education and intervention. The 5K Run/Walk will kick off in the back parking lot of the MJCC, and participants will follow the route through the neighborhood behind the MJCC. Timed by Start2Finish Events, the race is perfect for seasoned runners while still being family friendly. Strollers are also allowed. The MJCC 5K Run/ Walk will end with a party by the MJCC Outdoor Pool and Waterpark for all those who participate and their families. “We are excited to continue this great event,” says Craig Weiss, President of the MJCC. “We hope that you will join us, participate in the race, and stop by the party by the pool.” Register now at jccmemphis.org/mjcc5k or racesonline.com. The early bird race fee is $25 if registered by July 13th and includes a t-shirt. The fee is $35 after July 13th. If you have questions, please contact Christen

Skinner, MJCC Fitness Director, at (901) 761-0810 or cskinner@jccmemphis.org. The Memphis Jewish Community Center (MJCC) is an inclusive and compassionate community built on Jewish values, heritage, and culture, where people of all ages, lifestyles, ethnicities and levels of observance come together to pursue personal fitness, team sports, the arts, youth programming, and early childhood education. You’ll find state-of-the-art facilities and equipment and trained, certified staff in all areas. We offer a

HEALTH+FITNESS | July 2014

Suggesting Wellness

Wolfchase Toyota set up a suggestion box for employees to provide feedback and recommendations for company programs that interest them. The top suggestion was a subsidized gym membership program, and management thought this was a great idea, so they teamed up with ATC Fitness and established a program in which the dealership agreed to pay 100% of the enrollment fee and 50% of the monthly membership fee for each employee. Micah and Christi from ATC went to the dealership to enroll employees, and ended up getting more than 65 employees signed up. The program has definitely boosted the morale in the dealership, and reaffirms Wolfchase Toyota’s appreciation for their employees.

range of activities, classes, and schedule options to fit your personal needs, interests, and goals. MJCC is a place for everyone, with nearly everything you need, near you. The MJCC is committed to enhancing the lives of each and every person we touch. As a non-profit organization, the MJCC works with the United Way of the Mid-South and the Memphis Jewish Federation to build and maintain a strong, vibrant, and caring community.

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HEALTH+FITNESS | July 2014

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H E A LT H Y L I V I N G By Darrin Jessop, D.C.

DOUBLE CRUSH SYNDROME OR CARPAL TUNNEL SYNDROME? Nerve compression can cause a number of different symptoms. Pins and needles, numbness, burning, weakness, pain, and lack of sensation are all very typical descriptors for this type of condition. In the case of nerve compression (or a “pinched nerve” as many refer to it), there are various treatment options. Prior to determining the best treatment, though, it is important to decipher the actual site of nerve compression. A treatment will not be successful if it is not directed at the correct location.

Sites of Nerve Compression Many patients come to our clinic with nerve compression in the wrist. This is often called carpal tunnel syndrome (CTS). There are times however, that it can be misdiagnosed as CTS. With true CTS, the symptoms are similar to what was listed above (numbness, tingling, and pain), but the discomfort is primarily located in the wrist and hand. Yet numbness, tingling, and pain can also occur in the hand because of nerve compression higher up in the arm. Nerve compression can occur in the elbow, shoulder, or neck. Common diagnoses for nerve-compression conditions include carpal tunnel syndrome, lateral stenosis, cervical disc herniation, and thoracic outlet syndrome. Interestingly, we’re not necessarily restricted to having just one location of entrapment. Some patients have two sites of injury at the same time. This is often referred to as double crush syndrome.

HEALTH+FITNESS | July 2014

Double Crush Syndrome

Patients with double crush syndrome can experience a variety of symptoms. In addition to numbness, tingling, pins and needles, and pain in the upper limb, a person can also experience neck pain (if the neck is involved). The patient with double crush syndrome can also display a variety of clinical signs, such as a slouched posture with a forward head. As mentioned, double crush syndrome involves two compression sites. An example of this could be a patient with carpal tunnel syndrome or a joint degeneration in the neck (which irritates and compresses the nerve). You could also have an impingement in the thoracic outlet, which could be one of the two sites of injury. This can prove difficult for the practitioner to detect and diagnose.

Treatment In the above example, if the patient was simply diagnosed with carpal tunnel syndrome and compression in the neck was not discovered, it is unlikely that treatment

solely directed at the wrist would be completely effective. Likewise, it would be unlikely for treatment in the neck to eliminate all the symptoms given the compression at the wrist. Therefore, it is paramount for the practitioner to thoroughly examine a patient and determine the areas of nerve compression. Logically, treatment should be targeted at the various sites of nerve compression. Always remember that the earlier you can detect and properly diagnose the problem, whether it be double crush, thoracic outlet, or carpal tunnel syndrome, the earlier you can start treating it. The quicker you can start treatment, the less difficult it is to treat and the quicker the resolution. Although there are many conservative manual therapy options available to treat all of these syndromes, the hallmark treatment is with Active Release Technique (ART). ART is a patented, state-of-the-art soft tissue system/ movement-based massage technique that treats problems with muscles, tendons,

ligaments, fascia, and nerves. Double crush, thoracic outlet, or carpal tunnel syndrome are just a few of the many conditions that can be resolved quickly and permanently with ART. The goal of ART is to restore optimal tissue texture and motion, restore the function of the soft tissue, and release any entrapped nerves or blood vessels. ART accomplishes this by applying specific protocols that remove adhesions (or fibrosis) in the affected soft tissues. ART eliminates the pain and dysfunction associated with fibrosis and adhesions found in these mentioned syndromes. We believe that this approach is your best choice for the treatment and resolution. Dr. Darrin Jessop is one of only a few Master Certified ART practitioners in the Memphis area. He is also ART certified in the treatment of peripheral nerve entrapments. For more information, contact Germantown Chiropractic Clinic at (901) 757-9000 or visit Chiropractoringermantown.com.

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HEALTH+FITNESS | July 2014

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Protect the delicate eye area from the sun, wind, and elements all year long. A high-protection, nonmigrating, 100% mineral base defends, enhances, and optimizes the entire eye area. $53.00. TheSpaMidtown.com

NATUROPATHICA LAVENDER PROTECTIVE CREAM SPF 30

A hydrating cream with micronized zinc oxide to help guard the skin from UVA/UVB damage. Lavender calms irritation and soothes the senses, while Macadamia Seed Oil conditions the skin. Enhanced daily broadspectrum protection from sun damage for healthier, younger-looking skin. $64.00. TheSpaMidtown.com

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HEALTH+FITNESS | July 2014

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F I T P RO F I L E

Journey to Good Health

By Erica Walters. Photo by Chris Hope.

Cigarettes and fatty foods don’t make for a good “after” photo. But healthy eating habits and exercise do. Bert Suggs, 34, owner of Acer Edge, lost 60 pounds after giving up some not-so-good behaviors.

like high blood pressure, diabetes, and some cancers, which in turn lead to a lower quality of life. However, by changing a few habits, the body can reverse some chronic conditions and promote a higher quality of life.

Unhappy with his current lifestyle, Suggs decided to research ways to become healthier.

“I was sick of being sick and tired,” Suggs said.

“I started the journey back to good health at 235 pounds,” Suggs said. “[Before] I smoked, ate horribly, and didn’t exercise at all.”

In doing so, Suggs began to see his body as a temple. He went back to the basics, educating himself on the best natural foods and exercise to obtain his ultimate wellness goal.

It is proven that bad eating habits and a lack of exercise cause chronic health conditions

“I finally had enough of my old lifestyle and began to look towards God for motivation.”

When it comes to starting any weight-loss venture, consulting a physician, adapting healthy eating habits, practicing moderation, and consistently exercising are at its core. By looking at his body as a temple and researching healthy practices, Suggs became present and aware of what makes a healthy lifestyle. He introduced healthier, natural foods into his diet and put aside cigarettes and fatty, processed foods, which took some additional planning and prepping due to his busy schedule. To avoid excuses for eating fast food or skipping meals because of a lack of time, Suggs had to find a way to eat healthy meals. “Ultimate Foods helped me maintain what I’ve worked so hard for while on a busy schedule,” he said. Ultimate Foods is located at 1 N. Main St. in downtown Memphis. It provides preportioned, balanced meals and snacks for those on the go. Ultimate Foods accepts orders online, or costumers can pick up healthy meals to go. Keep in mind that eating healthy doesn’t have to be expensive. A bag of fresh fruits and vegetables, along with lean protein, can cost about the same as a week of prepared meals.

HEALTH+FITNESS | July 2014

Even with healthy eating habits and exercise, Suggs experienced plateaus, but he didn’t quit. During his weight loss, he made the decision to visit the Refinery, a health and wellness clinic in East Memphis, where he worked with specialists to increase his testosterone to a normal level. As advice to others, Suggs promotes researching and having fun with ways to become healthier.

Bert Suggs quit smoking, changed his diet and lost 60 lbs. 14

“It took me about a year to get where I wanted to be, but I continue to research and work on myself and probably will always do so,” he said. “Most of all you must put in the hard work and not let a setback totally derail what you’re trying to do.”

Don’t Let Summer Heat and Humidity Keep You from Keeping Fit GI tract inflamation, cramps, runner’s trots (diarrhea), acid reflux, constipation, hemorrhoids and colitis are just a few of the uncomfortable intestinal issues that can keep you from keeping fit. Consult the team at GI Specialists — your partners in prevention, diagnosis and treatment — and run, cycle, hike or climb your way back to optimal health. FIND YOUR ANSWERS AT GI SPECIALISTS.

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F I T P RO F I L E

Finding Your Outlet By Christin Parsons. Photo by Sarah McAlexander.

Betty Thomas Moore AGE: 57 OCCUPATION: Judge, General Sessions Civil Court FAMILY: Husband, Alvin Moore, 8 children, 6 grandchildren Betty Thomas Moore had always been able to eat whatever she wanted and still maintain her small size-two figure. Consuming an entire pizza in a sitting or having two hot dogs and a hamburger for lunch weren’t unusual for her. Working out and healthy eating definitely weren’t on her radar. However, in 1993, while working as a Shelby County Public Defender on capital murder cases and raising four children on her own, Betty decided she needed an outlet for her stress. She began working out at the YMCA with her now husband and even running the occasional weekend 5K. She quickly realized she was gaining muscle and that her clothes fit better, which motivated her to continue with her routine for several years. When she was elected General Sessions Court Judge in 1996, Betty’s stress level decreased somewhat, and working out became less of a priority. As a literal sitting judge, Betty became more sedentary, and as it sometimes happens, she fell off the wagon for the next few years. In 2008, Betty began experiencing the first signs of menopause, including weight gain, night sweats, anxiety, and hot flashes. Her doctor recommended watching her diet and getting back into exercising. Those words of encouragement were all Betty needed to return to her workout routine.

HEALTH+FITNESS | July 2014

Since that time, Betty has maintained a workout regimen 5-6 days per week. By staying active, Betty is able to balance her work and stress much easier. She feels better physically and mentally, and her mental aptitude has improved. By working out in the early morning, she is able to get her exercise out of the way and feel energized for the rest of the day.

Betty typically does 30-45 minutes of cardio Monday through Friday. On Mondays, Wednesdays, and Fridays, she also adds in an upper body workout, and on Tuesdays and Thursdays she works her lower body. Betty and her husband are now empty nesters, and several years ago they converted a bedroom into a workout room. In her home gym, she has everything she needs to get in a great workout, including a treadmill, elliptical, and weights. Saving drive time to and from the gym is more motivation for Betty to work out, and she can add those extra 15-20 minutes to her daily sweat session. After doing research and reading on proper nutrition, Betty also made drastic changes to her diet. She cut back on her portion sizes, limits her sweets (which she loves!), and eats everything in moderation. She’s currently campaigning for her next term, and tries to maintain a healthy balance with the number of events and dinners she attends. Betty often looks for fruit or veggie trays or avoids eating at functions altogether. While campaigning can be intense, it forces her to maintain her discipline in regards to eating and exercise. Betty’s healthy lifestyle helps her be a better wife, mom, and judge. She’s currently finishing her second 8-year term and looks forward to continuing to do what she loves.

Judge Betty Thomas Moore works-out five days a week.

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S UC C E S S S T O RY

AN ACHILLES HEEL OF AN INJURY By Erica Walters. Photo by Sarah McAlexander.

Injuries can happen when they’re the most— and least—expected. Like in the case of 34-year old Kobe Bryant, fourth leading a scorer all-time in the NBA, who tore his Achilles tendon after falling hard during a game, or 50-year old Norman Adcox, owner of Whippet Creative, who ruptured his Achilles tendon while taking at the trash. Hey, it can happen.

Once his Achilles ruptured, Adcox felt pain above his heal where the tendon snapped.

muscles and the Achilles tendon are used during walking, running, and jumping.

“It was very painful,” said Adcox. “I worked all day, then went to Campbell Clinic After Hours.”

At Campbell Clinic, Dr. Susan Ishikawa gave Adcox the option of surgery to repair the injury. Adcox researched the pros and cons of such an option and decided against it.

According to the National Institute of Health, if your Achilles tendon stretches too far, it can tear or rupture. The tendon connects your calf muscles to your heel bone. This connection pushes your heel off the ground. These

“Surgery isn’t for everybody,” he said. “I found out that with surgery, there is the potential for complications. So I chose the conservative non-surgery option.” Once referred to the rehab center at Holbourn Integrated Therapy in Midtown, Adcox began activities to repair his injury without surgery. “They were very hands-on and personal,” Adcox said. “I exercised on a stationary bicycle, elliptical, and treadmill. I also did weights and balance exercises. I rehabbed for about six months.” After the more traditional rehab services, Adcox began seeing Lorrie Garcia, owner of Evergreen Advanced Bodywork for Myofacial Release. “I’ve had great results from Myofacial Release,” he said. Garcia continues to aid in Adcox’s recovery.

HEALTH+FITNESS | July 2014

“When Norm first came in he had completed all of his traditional rehabilitation, but he still had pain, sensitivity to touch, and decreased range of motion in his foot, ankle, and lower leg,” Garcia said. “After releasing the scar tissue and adhered layers of tissue in his lower leg, Norm no longer has sensitivity to touch, and he has full flexion and extension of the foot at the ankle joint.”

Garcia describes MFR as a manual therapy practiced by a wide variety of healthcare professionals. It uses gentle, sustained pressure for a minimum of three to five minutes. Since the rehab and MFR, Adcox is working to return to his normal activity level. “ATR (Achilles tendon rupture) injuries take a long time to heal. I just passed the 12-month threshold, and I still have some time to go before I’m considered to be back to normal,” he said. “I think the entire ordeal was harder on my wife Sherry. She had to wait on me hand and foot for the first few months of my injury.”

Norm Adcox got great results from Myofacial Release Therapy.

When it comes to successfully rehabbing, Adcox says that regular rehab from a good therapist, perseverance, and not overdoing it are the keys.

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SK I NCA R E

RECOGNIZING SKIN CANCER Dr. Adam Baker

What are the 3 main skin cancer types, and what are their symptoms? Each type of skin cancer is named after the cells or layer of skin where the cancer started. The 3 common types of skin cancer are: • Basal cell carcinoma • Squamous cell carcinoma • Melanoma

Basal Cell Carcinoma: The Basics

Signs of Squamous Cell Carcinoma

• A bump or growth that can be:

— Pearly or waxy

• A bump or lump on the skin that can feel rough.

— White or pink

• A sore or scar that does not heal.

— Flesh-colored or brown

• A flat, reddish, scaly patch that grows slowly.

— Flat or just slightly raised

Signs of Melanoma

• A sore that bleeds easily or does not heal. • A sore with a sunken area in the middle.

Squamous Cell Carcinoma: The Basics Squamous cell carcinoma is the second most common type of skin cancer in the United States, and the most common type of skin cancer in people with dark skin.

• B asal cell carcinoma is the most common type of skin cancer in the United States, especially in people with fair skin. • Basal cell carcinoma grows slowly. • I t usually appears on sun-exposed areas of the skin, such as the face, scalp, neck, arms, and legs. • M ost basal cell carcinomas are treatable, especially if they are found early.

Signs of Basal Cell Carcinoma

• Squamous cell carcinoma often grows on sun-exposed skin, such as the face, ears, neck, hands, and arms. • If found early and treated, squamous cell carcinoma is highly likely to be cured. • Squamous cell cancer may grow slowly but can spread to other parts of the body, including internal organs.

• Sores that do not heal. • P igment, redness or swelling that spreads outside the border of a spot to the surrounding skin. • Itchiness, tenderness or pain. • C hanges in texture or scales, oozing or bleeding from an existing mole.

Call Dermatology Realm today at (901) 362-7170 for your FREE consultation. Dr. Adam Baker, owner of Dermatology Realm, advises to: Minimize sun exposure between 10:00 AM-4:00 PM, use an SPF 50 or higher of a broad-spectrum sunscreen daily and reapply as directed, and to get a full-body cancer screening each year. Book a free consultation to learn about professional treatments that help reverse and prevent skin cancer.

Since cancer symptoms may vary, and not all melanomas develop from moles, it is important to discuss any new or unusual skin growths with your doctor. The ABCD rule is another way to recognize abnormal growths that may be melanoma skin cancer:

A is for

C is for

Asymmetry HEALTH+FITNESS | July 2014

Normal Mole

Melanoma

Color Normal Mole

A mole that has an irregular shape, or two different looking halves.

Melanoma

Most moles are an even color—brown, black, tan or even pink—but changes in the shade or distribution of color throughout the mole can signal melanoma.

B is for

D is for

Border Normal Mole

Melanoma

Irregular, blurred, rough or notched edges may be signs of melanoma.

Diameter Normal Mole

Melanoma

Moles larger than 1/4 inch (6mm, the size of a pencil eraser) across may be suspect, although some melanoma cancers may be smaller than this.

RE-ELECT H H H H H H H

JUDGE BETTY THOMAS MOORE General Sessions Civil Court Division 5

As the Judge of General Sessions Court Division 5 for the past 16 years, Judge Betty Thomas Moore has handled thousands of cases and hundreds of bench trials. She is the first woman elected to serve in the General Sessions Civil Court and is a proven jurist with the reputation of being fair, honest and impartial. Judge Thomas Moore is a native Memphian and a graduate of the University of Memphis.

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HEALTH+FITNESS | July 2014

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SK I NCA R E

DEBUNKING SKINCARE MYTHS

Kate Gassaway, RN, MSN, APRN, BC

It’s time for swimming, sunbathing, and boating. But summer is also the season for sunburns, so it’s primetime to be extra careful when it comes to protecting your skin! Though you should be wearing sunscreen year-round, the sun is at its strongest during the summer, so it’s important to take care of your skin beneath the strong rays. People have become much more informed regarding necessary sun protection over the years, but there are still a few misconceptions that are not properly addressed.

MYTH I have dark skin. I can’t get sunburned.

Wrong! Just because you have a darker complexion doesn’t mean you can’t get sunburn. It’s true that those with a fairer skin color burn faster, but all skin complexions can burn. According to the American Academy of Dermatology, people of color are often diagnosed later in life with skin cancer. Because of this thinking, this can make treatment less effective. It’s true that people of color are less likely to develop skin cancer than Caucasians, but they have a higher risk of dying from it.

Never have chemical peel or microdermabrasion

MYTH treatments during the summer months because you’ll

get even more sun damage.

HEALTH+FITNESS | July 2014

Again, wrong! During the sun-intensive months, we all apply sunscreen more, we sweat more, and our pores open up more, all of which can create skin blockages and breakouts, dullness, and milia—those hard, little white bumps that can show up on the cheeks or under the eye area. Peeling off those dead, blocked layers of skin will help your skin stay healthy and vibrant and stimulate new cell growth. It is true, however, that even with a mild peel, you’re taking off up to 35 layers of skin, so you are more exposed and may want to spend more time inside after a peel, and certainly keep reapplying a good sunscreen made for sensitive skin. But proper exfoliation, particularly during the summer months, with all the gook that can build up on and in your skin, is essential.

MYTH Before heading off on summer vacation,

get a base tan at a tanning salon. You’ll protect your skin from sun damage.

Sorry, but a visit to the tanning salon is never a good idea. Think of it this way: a tan is proof that your skin has been damaged. Tanning beds are just as bad, and maybe worse, than catching some rays at the beach. The World Health Organization recently labeled tanning beds as “carcinogenic to humans.” When compared with people who have never tanned indoors, indoor tanners have a higher risk of all forms of skin cancer.

MYTH It’s cloudy outside, so I don’t have to

wear sunscreen.

Sorry to burst your cloudy bubble, but this is also false! According to the CDC, even on those cloudy days, the UV radiation from the sun reaches our earth’s surface. And as a side note, they also state that UV rays reflect off of a lot of surfaces, like water, cement, sand, snow, and can even pass through windows. Make sure you apply your sunscreen everyday as directed.

SK I NCA R E

MYTH If your makeup has SPF in it,

MYTH Summer naturally activates oil glands, so there’s no

Though I encourage wearing foundations with SPF, it’s better to consider it an extra step, not a form of sunscreen. Be sure to wear a layer of sunscreen, or at least a moisturizer with SPF 30, under your makeup. You need seven times the normal amount of foundation and 14 times the normal amount of powder to get the sun protection factor on the label. No one does this so SPFs in day creams and foundations provide protection for small exposures per day only.

False! Whether you live in an arid or humid climate, or have oily or dry skin, you still need to moisturize. Try moisturizers, such as ones with vitamin C or antioxidants, which can soften the appearance of wrinkles. For a lighter moisturizer, look for lotions and creams that contain hyaluronic acid, which provides lightweight hydration.

you’re covered!

need to moisturize.

MYTH The higher your sunscreen’s SPF, the

longer you can stay out in the sun.

SPF is not an indicator of how long a sunscreen protects you from the sun’s cancer-causing UVB rays, but how well it protects. And just as importantly, SPF refers only to protection from UVB rays, not UVA rays, both of which penetrate deeply into skin and cause wrinkles. The Environmental Protection Agency estimates that up to 90% of skin changes associated with aging are really caused by a lifetime’s exposure to UVA rays. Choose a broad-spectrum sunscreen that protects against both types—UVA and UVB—of ultraviolet radiation. Look for a sunscreen that contains at least one of the following: Ecamsule, Avobenzone, Oxybenzone, titanium dioxide, or zinc oxide. Choosing the best sunscreen is important, and perhaps even more crucial is using it correctly, something a lot of us don’t do.

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C OAC H ’ S C O R N E R

BEATING THE HEAT ON SUMMER RUNS

By Marcia Scott

It’s that time of year when the temperatures start to rise, the humidity level goes up, and it gets hard not to sweat from just walking to the mailbox. I’ve put together some of my best summer running tips to help you beat the heat and stay safe this summer.

HYDRATION

While hydrating year-round is important, it’s more crucial in the summer. Your body sweats more and becomes dehydrated more easily. Stay on top of your hydration by drinking at least half your weight in ounces of water every day (for example, a 150-pound person should drink 75 ounces per day). I also recommend taking a handheld water bottle on your runs to stay hydrated along your route. Try to drink 4-6 ounces of water every 15-20 minutes on your run.

ELECTROLYTES

It’s just as important to replenish electrolytes lost in sweat as it is to stay hydrated. Electrolytes are electrically charged particles that help the body function normally. Some of the more familiar electrolytes include sodium, potassium, calcium and magnesium; sodium is the electrolyte lost most in sweat. There are a few ways to maintain the proper electrolyte balance, including salt tabs and electrolyte drinks. Be careful when choosing an electrolyte drink—some, such as Gatorade have electrolytes but also contain a high concentration of sugar and calories. We prefer drink tabs like Nuun and Skratch Labs that don’t have the unnecessary junk in them.

CLOTHING

HEALTH+FITNESS | July 2014

Be sure your summer running clothes are made of a good wicking material that will help absorb sweat and keep your body cool. Also avoid dark colors. You may want to consider wearing a hat or visor to keep the sun out of your face. When you dress for a run, consider that you’ll feel 20 degrees warmer than the temperature outside.

SUN SCREEN/BUG SPRAY

Even though you’re not lying by the pool on your runs, your skin is still being exposed to the sun. Lather up in a sport sunscreen to avoid getting burned or getting sun damage. For those of you who run the trails, you may also want to apply bug spray to avoid getting bit by mosquitoes and other insects.

OTHER TIPS

Try running in the early morning or late evening to avoid the hottest part of the day. You may also want to carry a cell phone and invest in a type of Road ID should anything unforeseen happen on your runs.

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

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the ancient science of breath and meditation

Making Healthy Decisions! Whether on the Bench or in Life Judge Mark Ward makes Honest, Healthy Decisions

Kriya Yoga is the universal spiritual discipline that crosses all boundaries to cultivate body, mind and awareness of the soul. Please join us in august to learn more about, as well as experience, this sacred practice.

introductory presentation august 1st, 2014

7.00 - 8:30pm DVD presentation of a talk given by HHParamahamsa Prajnanananda Giri followed by a light vegetarian meal.

workshop august 15th - 17th, 2014 fri. 7pm - 8.30pm | sat. 8am -12pm & 5pm - 8pm sun. 9am -12pm & 4:30pm – 7:30pm learn & experience Kriya Yoga

registration contact

(901) 286-2325 or info@memphis.kriya.org

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Judge Mark Ward H Tough on Crime H H Hardworking H H Dedicated to Justice H H Honest and Fair H Mark Ward is the Highest Rated Judge*!

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HEALTH+FITNESS | July 2014

*For overall job performance in Shelby County according 12/4/2013 to the latest survey from the Memphis Bar Association. AR T W O R K F O R AP P R O V AL – P RO O F 2 To Re-elect an experienced, dedicated and respected judge, vote for Judge Mark Ward on August 7th.

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

Amy Weirich AGE: 49

PET PEEVE: Lack of effort.

OCCUPATION: Attorney/District Attorney’s office

IF YOU COULD HAVE DINNER WITH ANYONE FAMOUS, WHO WOULD YOU CHOOSE: Julia Child because she would know what to order and the conversation would be great.

SPORT: Running FAMILY: Husband, Chuck, and our kids, son, age 21, daughter, age 17, daughter, age 12, son, age 8, and our dog, Dasher, approximately 8-months old (rescued by Santa).

SUPERPOWER: To fly so I wouldn’t get stuck in traffic. PERSONAL MOTTO: If it’s necessary, it’s possible.

FIT CLUB: Just the dedicated bunch I run with every morning. WW HALL OF FAME: Memorial Day 3 miler, 1st in age group, and Race Judicata 5K, 1st in age group. FAVORITE FITNESS ACCOMPLISHMENT: Every morning that I run instead of staying in bed is my favorite accomplishment. IN TRAINING FOR: St. Jude Memphis Marathon.

HEALTH+FITNESS | July 2014

BEST EATS: Any place my family can agree on.

“Every morning that I run instead of staying in bed is my favorite accomplishment.”

Interview by Hailey Thomas. Photo by Sarah McAlexander.

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HEALTH+FITNESS | July 2014

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

Mark Ward AGE: 57 OCCUPATION: Judge, Shelby County Criminal Court, Division 9. SPORT: Running, Cross-training. FAMILY: Two children—Stephen, who is Governor Bill Haslam’s personal Chef, and Katie, a sophomore at Belmont University. FIT CLUB: I run with the “Keep-up the Run” running group in Midtown and cross-train with Jerry Mincey at the YMCA. WW CLAIM TO FAME: Personal best in the 2013 Cooper-Young 4-miler (31:43), and finally being able to do 75 strict-form push ups. MOST MEMORABLE WW MOMENT: I would say that the most memorable accomplishment for me was completing my first marathon (St. Jude, 2011).

“The ability to fly would be a feeling of absolute freedom!” IN TRAINING FOR: Currently concentrating on a different kind of race: running for reelection on August 7th. Currently my longest runs are down to about 10 miles. I will resume serious training in September. BEST EATS: Felicia Suzanne’s. If you have not tried the short rib grilled cheese, run there immediately. You are in for a treat!

HEALTH+FITNESS | July 2014

PET PEEVE: People who linger too long, i.e. take up permanent residence on an exercise machine at the gym.

IF YOU COULD HAVE DINNER WITH ANYONE FAMOUS, WHO WOULD YOU CHOOSE: Johnny Carson. It would be nonstop laughter. SUPERPOWER: The ability to fly would be a feeling of absolute freedom! QUOTE: “Pigs get fat. Hogs get slaughtered”

To nominate someone for Weekend Warriors, contact us at hailey@memphishealthandfitness.com

Interview by Hailey Thomas. Photo by Sarah McAlexander.

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HEALTH+FITNESS | July 2014

Your Health & Wellness Matters to Us!

FOOD

KEEP ON TRUCKIN’ The Food Truck craze has become an epicurean epidemic in America, and Memphis is not immune. Traditionally, mobile cuisine has been delicious, but has earned a reputation for being less than nutritious (think foot-long corn dogs, y’all.) Fortunately, the new wave of trucks is on the cutting edge of culinary trends and offers some far more fit fare, so Memphis Health + Fitness hit the streets to find the “best for you” eats. A SQUARE MEAL ON WHEELS

LICK THE PLATE STREET BISTRO

asquaremealonwheels.com

licktheplatebistro.com

@asquaremeal1 @A Square Meal on Wheels

CENTRAL BBQ cbqmemphis.com @centralbbq @Central BBQ

CRUMPY’S ON WHEELS crumpys.com @crumpysonwheels @Crumpy’s On Wheels

DELISH! @delish_desserts @delish.desserts.58

EL ALTENO @H_Vazquez1111

LOU’S GRILLZ ON WHEELZ @grillzonwheelz

MARKSGRILL FOOD TRUCK marksgrill.com @marksgrill

MEMPHIS DAWGS @memphisdawgs @Memphis Dawgs

MEMPHIS PUNCH www.memphispunch.com @mempunch

MILLIE’S GARDEN

@Good2Go Food Truck

GOOD HEAVENS goodheavensbrand.com @goodheavens5 @Good Heavens Brand

GOURMET GRILLERS gourmetgrillers.net @gourmetgrillers @Gourmet Grillers

IRON HORSE SKILLET @ironhorseskillet @Iron Horse Skillet

@Rock ‘n’ Dough Pizza Co.

SANDWICHES AND MORE @sandwichesnmore @Sandwiches N More

SO FRESH JUICE BAR www.sofreshjuicebar.com @sofreshjuicebar

SOMETHING HEALTHY fitsmartandhealthy.com/ somethinghealthy @sghert @ Something Healthy, A PlantBased Food Experience

STICKEM FOOD TRUCK @stickemfood @Stickem

@milliesgarden @Millie’s Garden

MR. FRAZIER’S FISHFRY @mrfrazierfish @Mr. Frazier’s Fishfry

PARKER’S WATER ICE www.parkerswaterice.com @parkerswaterice @Parkers Water Ice

SUPREME FOOD COURT

www.cariflavor.com @paulscariflavor @Caribbean Cuisine

POP’S SMOKEHOUSE BBQ & CATERING www.popssmokehouse.com @popssmokehouse @PopsSmokehouse BBQ

MEMPHIS FOOD TRUCK GATHERINGS TRUCK STOP

Coming Soon. Look for updates at @truckstopmem on Twitter.

FARMERS MARKETS Times and Dates Vary

COURT SQUARE Last Thursday of every month @ 11 AM

www.supremefoodcourt.com @supremefoodct @Supreme Food Court

TAMALE TROLLEY @tamaletrolley @Tamale Trolley

THE DOG AND SLAW @dogandslaw @The Dog and Slaw

PAUL’S CARIFLAVOR

ROUND ‘EM UP!

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farm2cart.com

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HEALTH+FITNESS | July 2014

@licktheplateTN

ROCKN’ DOUGH PIZZA CO.

THE KITSCH’N: – DRIVING UP SOON! @chefjen137 @The Kitsch’n

YOLO www.yolofroyo.com @yolofroyo

DIXON GALLERY

Every Friday from 11:30 AM–1:30 PM, April through September. Weather permitting.

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MEMPHIS BOTANIC GARDEN July 8 August 12 September 9 October 14 5:00 PM–8:00 PM

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30 Compiled by Amy Goode, Kristen Waddell, and Hailey Thomas.

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HEALTH+FITNESS | July 2014

FIT DISH

Summer Salad with a Far-East Twist Trying to look your best this summer? Follow this easy-to-make Asian Cucumber Salad recipe and enjoy the beauty benefits cucumbers provide, like stimulating hair growth and removing puffiness from under the eyes. Add the detoxifying and healing properties of curry and ginger for a perfect summer salad.

Holly Guthrie is a Certified Personal Trainer and Nevada Presley is a Certified Natural Foods Chef. Together they own Get Fresh Memphis where they specialize in preparing healthy meals to go. To order, visit www.getfreshmemphis.com.

ASIAN CUCUMBER SALAD DRESSING q 6 tablespoons extra virgin olive oil q 3 tablespoons brown rice vinegar q 1 /2 teaspoon curry powder q 1 /2 teaspoon ground cumin seed q 1 teaspoon fresh ginger, minced q 1 /2 teaspoon sea salt q 1 /4 teaspoon white pepper

SALAD q 2 cucumbers, unpeeled q 1 /2 cup red cabbage, finely sliced q 1 /2 cup carrots, julienned

HEALTH+FITNESS | July 2014

Combine all of the ingredients of the dressing in a blender. Pour mixture over cucumbers, cabbage, and carrots. Serves 6.

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FIT DISH

GRILLED SALMON WITH LIME MARINADE

By David Thornton

Summer is grilling season. Even guys that won’t step foot behind a stove to cook something will brave the hottest summer day to grab a pair of tongs and head to the nearest grill to play with a little fire. The only unfortunate thing about grilling season is that people very often think of only three things to put on the grill: hamburgers, steaks, and hot dogs.

Now, I’m not adverse to any of those three options on occasion, but I like to keep my eating on the healthy side even when I get the chance to stand behind a fiery pit of charcoal. My choice is to grill salmon. Having lived in Oregon and Washington, I got the opportunity to grill salmon often (we ate a ton of fresh-from-the-water salmon up there).

When I mention grilling a piece of fish, a lot of home cooks’ eyes get wide, and I can tell they’re thinking, “Fish falls apart too easy. I can’t cook that.” But you can. In fact, once you get the hang of it, grilling fish can be easy. Salmon is a great starting point for grilling fish because it has a firmer, less flaky texture and is high in natural (and good) fats.

Let me give you a few fish-grilling tips to ease your mind.

1. S tart with a clean, seasoned grill. Got big

chunks of carbon leftover from the last hamburger cookout? Your fish is going to stick to that and you’re going to have an even messier situation on your hands. Scrape the grill clean and season it with some fresh oil. Once seasoned, wipe off any excess oil.

2. U se the right tools. You can get a “fish

spatula” at almost any cooking store. They’re long and flat metal spatulas that will slide right under a piece of fish. A good set of tongs helps out a lot, too. If you have those and your grill is cleaned/ seasoned, you’re set to succeed.

3. Don’t be afraid to use the oven or a

second rack on the grill (for thicker fish). Salmon takes longer than a thin tilapia filet to cook. I like to grill the salmon on one side to get a nice char look and flavor, but I finish the fish off on either a top rack (if the grill has one), or I’ll take it in the house to finish off in the oven.

Here is a quick marinade for grilling salmon that makes an excellent entree with some grilled veggies, or a delicious topping for a salad with some ginger soy vinaigrette.

Ingredients q 4 salmon fillets (approximately 6 ounces each) q 2 teaspoons lime juice q Z est from 1 lime q 1 clove garlic (minced) q 1 tablespoon olive oil q 1 tablespoon soy sauce HEALTH+FITNESS | July 2014

q 2 tablespoons honey

q 1 /4 teaspoon ground ginger Mix lime juice, zest, garlic, olive oil, honey, and soy sauce together in a Ziploc bag. When mixed together, add the salmon filets and allow to marinate (refrigerated) for 30 minutes to 2 hours. While the salmon marinates, get the grill prepared. A good fish grill has gotten very hot and has just started to decline in temperature. If using a gas grill, get the grill to peak heat and shut it off just before you put the salmon on. Place the salmon presentation side down on the grill and allow it to cook until it gets a nice char line. Move the salmon to either the top rack or transfer it to a baking sheet to finish in the oven. Serve with a side of veggies or as an entree salad with an Asian vinaigrette.

HEALTH+FITNESS | July 2014

N UTR ITION

THE FRIES THAT BIND US?

SURPRISING HIDDEN SOURCES OF GLUTEN

By Robin Beaudoin

Humans haven’t changed much over the past hundred years, but our food has. Intolerance to a protein called gluten found in wheat, barley, and rye is on the rise, and nearly ten percent of our population experiences digestive and other issues related to gluten consumption. Gluten stems from the Latin word for glue for good reason. It provides a pizza crust’s chewy crunch and sandwich bread’s pillowy softness, but here we shed a light on five lesser-known glutinous goodies.

FRENCH FRIES.

Fries may be cross-contaminated when sharing a fryer with flour-based battered foods, or may be dredged in a floury coating to get that extra crispy outside we all love.

SALAD DRESSING.

Modified food starch, which can be made from corn, wheat, or potatoes, is used as an emulsifier for salad dressings to keep oil and water elements from separating.

HEALTH+FITNESS | July 2014

SOUPS. Broth-based soups are usually a safe choice, but any

NO WAY THESE ARE GLUTEN-FREE PANCAKES

cream soup or gumbo-style soup will contain a roux base of flour and butter. Roux adds color and also thickens soups as they cook. Modified food starch is frequently used as a thickener for canned soups.

(Serves 4)

VEGAN MEAT SUBSTITUTES. In addition to soy and

q 2 medium yellow bananas

In a blender, mix the following until smooth:

beans, wheat and wheat berries are often used to bulk up these meat substitutes and bind them together. Wheat gluten is the third ingredient in BOCA traditional meatless hamburger patties.

q 2 large eggs plus 2 egg whites

SCRAMBLED EGGS. At restaurants, pancake batter is

q 1/4 teaspoon granulated Stevia

q 1/2 teaspoon vanilla

q 1 /4 c. gluten-free all-purpose flour q 1/2 teaspoon baking soda q 1 tsp coconut oil

sometimes added to scrambled eggs to make them fluffier. Never be afraid to ask what is in a dish when ordering.

Allow pancake batter to rest for 5 minutes.

Those who have gone gluten-free, or even reduced-gluten may miss a fluffy, moist pancake. Taking a cue from traditional paleo pancake recipes, these use protein-rich egg and sweet, starchy banana as a base, and promise a delicious, drama-free breakfast for even the most discerning pancake eater’s palate.

Spray a griddle or large pan with nonstick spray (we use organic canola oil spray) and bring to low-medium heat. Melt 1 tsp. coconut oil to coat pan. Add enough batter to make 4” pancakes, flipping when edges bubble (this may take up to one minute longer than traditional pancakes). Top with real butter and organic maple syrup and serve with fruit for great start to your day.

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