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INSPIRING ACTIVE LIFESTYLES SINCE 1996

SEPTEMBER 2015

SENIOR OLYMPIAN

NERINGA JAKSTIENE

SETS RECORDS, TAKES HOME 8 GOLDS THE

ANTI-AGING ISSUE

POWER MEALS FOR YOUR RUN MEDITERRANEAN VS. PALEO WHICH DIET IS RIGHT FOR YOU?


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HEALTH+FITNESS | September 2015

LEASE FOR

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H+F SEPTEMBER ES TABLISHED IN 1996

ON THE COVER

19 years and running stronger Publisher Amy Goode

16 Fueling For Your Run 24 Senior Olympian, NERINGA JAKSTIENE Sets Records, Takes Home 8 Golds 30 Mediterranean vs. Paleo: Which Diet Is Right For Your Lifestyle?

amygfitness@comcast.net

901.218.4993

CONSULTANTS Executive Editor Hailey Thomas

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LIVING HEALTHY 10 Why Do I Have Varicose Veins? 12 Avoid Common Mistakes For Intimacy

BEAUTY BUZZ 14 Get The Au Naturale Glow

LIFESTYLE

HEALTH+FITNESS | September 2015

18 Gambling To Lose Big: One Man’s Weight-Loss Journey 20 A Hero Among Us: A Teen’s Effort To Stop Cancer 22 In It For The Long Haul, Fit Kid, Preston Burks 26 Healthy Aging, Senior Olympian Richard Westbrook

FIT FOOD 32 Tart Of The Town: Poached Pears 34 Quinoa Crusted Salmon

IN EVERY ISSUE 6 Starting Line: Fit Photos, Facts, and Products 8 Fit News: Fit Happenings Around Town 26 Weekend Warriors: Velva White, Andrew Forsdick 36 Events Calendar 38 Photo Finish: Women Run/Walk Memphis

hailey@memphishealthandfitness.com

901.335.6005

Advertising & Marketing Amy Goode 901.218.4993 Hailey Thomas 901.335.6005 Copy Editor Ross McDaniel Contributing Editors Robin Beaudoin Marcia Scott Erica Walters Kristen Waddell Alex Driver Graphic Design Brian Williams Photographers Philip Murphy 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 © 2015.

24 On the Cover:

4

Neringa Jakstiene Photo by Philip Murphy


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Make a pact with a friend to support each other in getting regular mammograms. Then follow through. Call 1-844-SIS-PACT or log on to sisterpact.com for more information. Ask a doctor if a mammogram is right for you. TM

HEALTH+FITNESS | September 2015

On our birthdays, we never remind each other about our age. We remind each other about our mammograms.

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S TA RT I N G L I N E

H+F Spotlight On…

H+F GIVES A SHOUT-OUT TO…

Will Phillips and his fiancé Stacy Peterson are fundraising for the Chattanooga Ironman on Sept. 27 to bring awareness to fight cancer. “We try to make a difference in lives through nutrition and fitness,” Phillips said. Some of their other events include the Ironworks Century Ride 2015, Memphis in May Olympic Tri 2014, Toughman Alabama Half Marathon 2015, San Francisco Marathon 2013, La Jolla Half Marathon 2013 (dressed as Spiderman and Spiderwoman), and the Leadville 50-Mile Trail Run 2015 (Silver Rush). Before the Ironman they are running the Tupelo Marathon Sept. 6 and riding in the 100-mile bike ride in Birmingham, AL Sept. 12.

Former H+F cover girl Tivisay Briceno, 48, placed 8th in the Open and 2nd in the Masters at the Wings of Strength PBW Tampa Masters Pro Figure Competition last month. She will compete in October at the IFBB Arkansas Pro Women’s Figure & NPC All-South Championship – National Qualifier in Little Rock.

FIT PICK OF THE MONTH:

APPLES

“If we meet our fundraising goal for the Chattanooga Ironman, I will run the last 26.2 miles of the race as Chewbacca,” Phillips added. To donate to the cause, please visit accelerationsports.net. Phillips and Peterson running the St. Jude Memphis Marathon 2014 as Chewbacca and Princess Leia to bring smiles to the kids’ faces.

Apples are coming into season, and it’s one of the best things about the end of summer! Eating a whole apple is great for cardiovascular health, as apples help regulate blood sugar, have tons of anti-cancer properties, and have even been shown to help prevent and treat asthma. An apple’s unique combination of fiber and phytonutrients make the saying, “An apple a day keeps the doctor away,” true.

HEALTH+FITNESS | September 2015

A perfectly ripe apple will be firm and richly colored. A green or yellow apple will have a slight blush when it’s at its best. Be adventurous with your apple choices. Look for varieties like Honey Crisps, Braeburn, and Fuji, which offer a

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Reginelli Recommends: Oak Ridge: Old Zin Vine Rich, robust, and perfectly blended with smokiness and acidity, it’s no surprise that Old Zin Vine becomes more and more popular each year. Grown from 50- to 100-year-old vines, this zin delivers a jammy mouthful punch. Pair it with burgers, sausages, or chicken on the grill, sip and enjoy on these cooler September nights. On sale $14.99 See Wine Enthusiast Mary Catherine Reginelli at Pyramid Wines & Spirits. For more information, call (901) 578-2773 or visit PyramidWines.com.

beautiful white, crunchy flesh and a juicy, sweet-tart, or even a sweet-spicy, flavor. They’re perfect for eating whole. When you get those beauties home, be careful with your apples. When an apple bruises it releases ethylene gas from the bruise and poses a ripening threat to undamaged apples. Keep damaged apples separate from the bunch and enjoy!

Nevada Presley is a Natural Foods Chef, Co-owner of Get Fresh Memphis, and a self-proclaimed veggie junkie.

BREATH = LIFE Breathe for a longer lifespan. According to researchers at the University of Pennsylvania, focusing on proper breathing — taking longer, slower breaths —provides more oxygen to energize your cells as we age. Plus, proper breathing lowers blood pressure and improves digestion. Practicing yoga 2-3 times per week is a very effective way to increase lung capacity and optimize overall health at any age.


H+F TEAM Amy

When not beating the streets looking for the next fitness craze, Amy enjoys running, cycling, and swimming, and is always on the lookout for the best cheat meal. Sharing inspiring fitness stories encourages her to stay healthy.

No Pain is Your Gain and Our Goal

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.

Sam

I’m a native Memphian, a University of Memphis alum, and a writer. I enjoy taking in the sights, sounds, and tastes that our wonderful city has to offer. Pro: I’m bookish and fancy myself a good conversationalist. Con: I talk about cats and CrossFit more than most might appreciate.

Christin

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

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. 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.

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

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Chris

Jen

Jen is a freelance photographer and graphic designer. She is married to Will. They have two “fur babies” - a puppy named Barnabas and a kitty named Nevaeh. Jen loves taking Photo Finish race photos for H+F. Visit her website at lifeiscreative.weebly.com.

Alex

Alex is a writer who graduated from the University of Tennessee with a B.A. in Communication Studies. Alex has completely dedicated her lifestyle to health and fitness, and loves finding fun new ways to get up and move. Her favorite way to sweat is through TRX, kickboxing, and hot yoga.

facebook.com/ MemphisHealthFitnessMag

@MemHealthFitMag

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HEALTH+FITNESS | September 2015

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.

www.eastmemphisortho.com

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FIT NEWS

St. Jude Ride Gets Rolling to End Childhood Cancer Cyclists gear up for a 24-hour relay ride in support of St. Jude Strap on your cycling shoes, lock into your clip-ins, adjust your helmet, and get ready to peddle to support St. Jude Children’s Research Hospital® this fall. St. Jude Ride, a 24-hour relay cycling event that unites bike enthusiasts and riders of all ages in the fight against childhood cancer and other life-threatening diseases, will cruise through downtown Memphis beginning at 6:00 p.m., October 23.

Riders will bike on a closed course on Riverside Drive and camp at Tom Lee Park near the Mississippi River for 24 hours of live music, great food, and cycling fun, all in support of the mission of St. Jude: Finding cures. Saving children.® “Despite great progress, this year parents of 16,000 children in the U.S. will hear the words, ‘Your child has cancer,’ and one in five of those children diagnosed won’t survive,” said Chris Boysen, senior vice president for ALSAC/St. Jude Children’s Research Hospital. “This event is one of the many ways supporters can get involved and help St. Jude Children’s Research Hospital save the lives of children battling cancer and other lifethreatening diseases. Funds raised by St. Jude Ride participants will help ensure families never receive a bill from St. Jude for treatment, travel, housing, or food – because all a family should worry about is helping their child live.”

As a St. Jude Rider, each participant is required to raise a minimum of $200 for St. Jude. In return the rider will receive a St. Jude Ride event t-shirt, a personal fundraising coach to help them reach their goal, a personalized fundraising page, incentives based on fundraising success, and much more. Riders are encouraged to recruit family, friends, and co-workers to form teams to share in the cycling fun. “I have participated in this event as a rider for four years, and it is such a pleasure to watch it grow. We hope everyone in the tristate area will join us in October for this family-friendly and inspiring experience, Boysen added.“ We encourage riders of all levels to register today and begin raising funds now. We are incredibly grateful to this community of riders, donors, sponsors, crew and volunteers, who will each play a significant role in making the St. Jude Ride a success.” To register, form a team, donate, or learn more, visit stjude.org/ride.

West Memphis Cycling Event Expands to Include Two Rides and Festival Atmosphere 2nd annual Arkansas Delta Flatlander set for October 10

HEALTH+FITNESS | September 2015

As work continues on the boardwalk across the Mississippi on the Harahan Bridge, organizers of a year-old cycling event are tweaking it to add to the growing enthusiasm of cyclists who can’t wait for the chance to ride from Memphis to West Memphis and beyond.

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The second Annual Arkansas Delta Flatlander is set for Saturday, Oct. 10 in West Memphis, and this year will expand to two rides and include food trucks and music. “The first Flatlander was a way for us to introduce riders to the Arkansas side of the Mississippi,” said Jim Jackson, director of the West Memphis Office of Tourism. “We had more than 120 riders the first year and now we want to make sure that everyone — not just hardcore cyclists — knows about the cycling and other recreation opportunities they will have access to once the Harahan is open.” The day will include a second ride this year — the St. Francis Levee Gravel Grinder, a 21-mile ride north on the St. Francis Levee through the proposed Crittenden County Eco-Park and past the Arkansas landing of the Harahan Bridge project. The rough terrain of

the ride, which will take place in the afternoon, is meant to appeal to riders of “fat tire” bicycles. The signature event, the Flatlander, is a metric century ride (100 kilometers or 62 miles) that will start in the morning at the corner of E. Broadway and Martin Luther King, Jr. Blvd., the trailhead for the Arkansas side of the approach to the Harahan. It will follow the path of the Mississippi River south, circling Horseshoe Lake before heading back north to the start. 20- and 40-mile routes will be available, as well. Jackson said adding food trucks and live music is meant to enhance the experience for cyclists and to attract those simply looking to enjoy the early fall weather while eating, drinking and listening to music. Performing will be The Incredible Infinity Band, Marcella and Her Lovers and The Bouffants. A portion of the Flatlander route overlaps the Mississippi River Trail (MRT), 3,000 miles of on-road bikeways and pedestrian and bicycle pathways stretching from Minnesota to the Gulf of Mexico. Jackson and other West Memphis leaders are counting on access to the

MRT to be attractive to serious distance cyclists. For less ambitious cyclists and walkers, the proposed Crittenden County Eco-Park will be a reason to stay once they’ve crossed the river. The park will stretch from the foot of the Harahan to the Levee and will include a network of trails, an education center, outdoor education spaces, exhibits and interpretive panels, and space for food trucks and festivals. “This move toward connecting communities within a city and across a river or state line is becoming more and more commonplace,” Jackson said. “West Memphis is going to be an outdoor recreation destination, and we think the Flatlander is a blueprint of what it might look like.” For up-to-date information, visit ArkansasDeltaFlatlander.com


2nd annual

arkansas delta and St. Francis Levee Gravel Grinder Join us Saturday, Oct. 10 to ride the Arkansas Delta and check out the progress on the Harahan Bridge project and enjoy some great food, drink and music while you’re here!

S D N A B 3 » S E D I R 2 » Y A 1D Music from: The Incredible Infinity Band Marcella and Her Lovers

The Bouffants

SATURDAY

OCT. 10

food trucks cold beverages

afternoon ride

The Arkansas Delta Flatlander: a 62-mile (100 K) ride that runs from the trailhead of the planned Harahan trail south around Horseshoe Lake and back. (20 and 40 mile routes also available)

The Levee Gravel Grinder: a 21-mile ride north on the St. Francis Levee through the proposed Crittenden County Eco-Park and past the Arkansas landing of the Harahan Bridge project.

www.ArkansasDeltaFlatlander.com

HEALTH+FITNESS | September 2015

morning ride

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L I V I N G H E A LT H Y By Dr. Sushma Parekh

WHY DO I HAVE VARICOSE VEINS? Both spider veins and varicose veins are a manifestation of an underlying condition called venous insufficiency or venous reflux.

In longstanding cases leg discoloration and skin changes, including ulceration, can occur if left untreated.

This is an abnormal circulatory condition in which there is decreased venous return to the heart due to weakening and improper closure of the valves in the superficial veins in the legs. This causes the blood to flow downward rather than upward to the heart. As a consequence of chronic backflow, the veins ultimately get enlarged, bulge, and become tortuous. This gives rise to the varicose vein appearance and is associated with the symptoms of venous stasis.

WHAT CAN I DO TO GET RELIEF FROM SYMPTOMS?

WHAT CAUSES THEM?

• Compression stockings help symptoms by preventing pooling of blood.

• Elevating your legs at rest also helps with venous return.

• If you are overweight, embark on a weight-loss plan.

• Moderate exercise helps increase blood flow.

In women the hormones of pregnancy play a big role in causing valves to dysfunction. Weight gain and heredity are also a common factor, and occupations involving standing for long periods of time can cause this as well.

However, these measures may help symptomatically but cannot reverse the damage already done to your veins. Once the valves are affected, the condition slowly gets worse over time. Shutting down the damaged veins is the definitive mode of treatment.

WHAT SYMPTOMS ARE ASSOCIATED WITH VARICOSE VEINS?

HOW DO I KNOW IF I NEED TREATMENT?

Commonly, the following symptoms are associated with venous insufficiency:

• L eg aching, Fatigue of legs, Heaviness of legs (All these are worse at the end of the day. Frequently, patients feel tired and need to elevate their legs in the evening.)

HEALTH+FITNESS | September 2015

• Leg cramps

• Charley horses

• Leg spasms

These can actually occur at night and wake the patient from sleep. They can be severe enough to necessitate getting out of bed to shake the cramps or spasms out and are frequently associated with restless leg syndrome.

Vein Memphis specializes in the diagnosis and treatment of varicose veins. Once a consultation is done, a diagnostic ultrasound of the superficial veins is performed to determine the presence and extent of the venous insufficiency. If it is diagnosed, treatment options are presented and discussed. These are generally covered by insurance carriers and approved prior to treatment. WHAT ARE THE TREATMENT OPTIONS? The latest options all involve minimally invasive techniques, either radiofrequency ablation or endovenous laser ablation. In each of these, a catheter is inserted into the vein under ultrasound guidance, and a fiber (either laser or radiofrequency) is used to deliver

energy to seal the vein. Once the main vein is closed, all the branch veins that are varicose will shut down and ultimately shrink and disappear. Closure of these provides fast relief of symptoms and appearance. The EVLT is a minimally invasive procedure that has the following advantages:

• O  utpatient procedure performed in an office setting

• Takes 30-45 minutes

• No downtime

• No incisions or scars

• Minimal pain

• Covered by most insurance carriers.

Dr. Sushma Parekh is a board-certified radiologist who specializes in varicose vein treatment at Vein Memphis in Germantown. Visit VeinMemphis.com for more information, or call (901) 333-2525.

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L I V I N G H E A LT H Y By Jennifer L. Valli

AVOID COMMON MISTAKES FOR LIFELONG INTIMACY Strong sexual health throughout one’s lifetime is achievable, but many couples make the mistake of defining sex too narrowly, thinking sex is solely intercourse. For those couples, the goal of sex is orgasm, and if possible, orgasms occurring simultaneously. This idea actually originated from ancient Greek and Roman times, when people believed that simultaneous orgasm helped couples conceive. Couples that maintain intimacy know they can engage in other sensual ways. The majority of women orgasm with clitoral stimulation while only 30% of women reliably orgasm from intercourse alone, so there are several reasons to view intimacy in a broader sense. Consider a menu of possibilities that includes penetration on some nights, or genital touch or oral stimulation on others. These elements don’t just constitute foreplay; they can be a goal unto themselves. Remember that with sex, giving and receiving does not have to be equal in every encounter. One night may be about both partners, but another night may be about only one person. Measure equality over time, work to feel more comfortable as both a giver and receiver, and keep in mind that the most important aspect of sex is allowing yourself to create a space to connect with another intimately.

HEALTH+FITNESS | September 2015

Another important concept that is often misunderstood is a woman’s sexual response. Although sexual response can play out in many ways for women after the honeymoon phase of the relationship, women often initially engage in sex with a neutral feeling rather than because of a biological urge. Many times women are motivated to be intimate from an

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intellectual space, wishing to connect with their partners, but as they proceed they feel physically aroused in the process. Frequently it is not until after a woman feels aroused that she experiences the sexual thoughts and fantasies we associate with desire. This is very different from what we see in the movies, with women first feeling a biological desire and then bursting into orgasm. A woman can feel shame when she doesn’t feel overcome with desire prior to sex, and many hormone clinics capitalize on this anxiety. If a woman is not becoming aroused in the process, then hormones should be checked, but don’t label yourself as dysfunctional just because you are not overcome with a biological drive for sex prior to interacting. The aging process has the greatest impact on the arousal stage of sexual response rather than orgasm. When engaging with a partner, the right lubricant is critical. Silicone lubricants are the best choice for those going through menopause. Uberlube is an excellent choice as it is glycerin-and paraben-free and has a healthy Ph balance. Also consider a vaginal moisturizer, such as Luvena or Replens; these are different than lubricants and should be used regularly as a part of maintaining sexual health. If you are having pain with sex, contact a pelvic floor physical therapist and also a psychotherapist that is certified by AASECT to discuss a plan to integrate sex back in, so that you can have success when intimately connecting. Understanding any differences in how you and your partner approach and respond to intimacy is an essential element of lifelong

sexual satisfaction. It’s never too late to let go of myths and embrace your own needs and desires. Jennifer Valli is a psychotherapist who specializes in sexual health. She has a private practice in Germantown. In addition to being a licensed therapist in Tennessee and Maryland, she is certified nationally with AASECT, the American Association of Sexual Educators, Counselors and Therapists. Visit www.JenniferValli.com for more info.

Recently, the FDA has approved a new medication, Flibanserin or Addyi (trade name) that may help treat low sexual desire in some women. Even though this medication has been referred to as the “female Viagra” in the popular press, it works in a very different way. Unlike Viagra, which increases blood flow to the genitals, Flibanserin works on neurotransmitters in the brain, and must be taken daily. Based on clinical trials, the FDA estimates that 8-13% of women with low desire may be helped by the drug.

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B E AU T Y

THAT AU NATURALE GLOW

by Lisa Street

We all want skin that boasts that au naturale glow. Glowing skin is center stage now on the runways and in Hollywood. The “no makeup makeup” look is a refreshing trend that promotes a neutral and more youthful look. Not that we all want to look like airbrushed eighteen year olds, but who doesn’t want to feel beautiful without all the fuss? You have to say there is something liberating about not hiding behind a full face of makeup everyday. With the right treatments, products, and daily lifestyle choices, you can rock that natural look at any age. How do you get that look? Let’s start with the basics. I cannot stress the importance of these enough because without them the equation for a natural glow just does not add up. (P.S. These also happen to be the least expensive ways to look great.)

1. 2. 3. 4. 5. 6.

HYDRATION CLEAN DIET EXERCISE ADEQUATE SLEEP BALANCED HORMONES DAILY SUNSCREEN USE

Laser Treatments, such as Intense Pulsed Light or IPL, can be used for facial rejuvenation, including treatment of sun damage and rosacea and to improve skin laxity and collagen production in patients with appropriate skin types. Studies have shown consistent IPL treatments can actually make skin look and act younger.

Now on to the fun stuff. Let’s get in the mindset that all these procedures and products are investments in your future. If you avoid major damage now, you will reap the benefits later in life with that continued natural glow. Protect your investment by being consistent and compliant.

If the most updated, safe, and advanced techniques are used when injecting Botox® and dermal fillers such as Juvederm® and Voluma®, a natural refreshed look may be achieved. So if you see someone who is still sporting the “trout pout” or the “spocked” eyebrows, you may want to clue them in to the au naturale concept.

You have to start with a customized at-home-skin-care regimen. This is your daily skin “homework” so to speak. Depending on your age and individual needs, these regimens may include Growth Factors, Retinols, Vitamin C, or skin-lightening agents such as Hydroquinone.

HEALTH+FITNESS | September 2015

Chemical Peels are procedures based on skin type that exfoliate skin at different levels using various acids and concentrations, such as Salicylic acid, lactic acid, and phytic acid. Chemical peels can treat pigment changes, acne, sun damage, mild to moderate wrinkles, and even tighten skin.

AU NATURALE Illuminators are all the rage to help give you that dewy glow and help accentuate cheekbones. Apply a peach toned blush before NARS Illuminator in Copacabana to complete the look. Available at Sephora

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1

GLO MAKE UP ARTIST MALLORY BURNETT BREAKS IT DOWN ON HOW TO ACHIEVE THE “NO MAKEUP MAKEUP” LOOK.

MAKEUP 2

Lisa Street is a Nurse Practioner and owner of Glo Medical Spa. Call (901) 552-3461 for an appointment or visit Glomedmemphis.com.

Start with a light mineralized foundation. A favorite is Mac’s Mineralize liquid foundation. Available at Macy’s

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C OAC H ’ S C O R N E R

PRE- AND POST-RUN NUTRITION FOR LONG-DISTANCE RUNNERS By Marcia Scott

FUELING FOR THE RUN

QUICK & EASY PRE-WORKOUT NUTRITION IDEAS

As runners, our diets are important not only for maintaining good health, but also to promote peak performance. Proper nutrition and hydration can make or break a workout or race. What we fuel our bodies with can significantly affect how we feel and perform. We’ve covered what to consume during your run to be able to get in longer distances, but we also want to talk about pre- and post-run nutrition.

• 1 banana with 1.5 T. peanut butter • 1/4 cup reduced fat cottage cheese with 1 T. jelly, banana and 1/2 cup strawberries • 1 package (2 bars) Nature’s Valley Granola Bar with 8 oz. skim milk • 1 cup reduced fat chocolate milk with 1 medium piece of fruit like an apple • 1 cup Wheaties Cereal with 1 cup 2% milk with banana

PRE-RUN NUTRITION

• 1 whole wheat pita (4”) + 1/4 cup hummus • 16 Animal Crackers with 8 oz. skim milk

It’s important that you have an eating plan prior to your training for runs and races. Having a small meal or snack with adequate carbs will ensure your energy needs are met during your run. A few things to note:

• 1 low fat yogurt + 1/4 cup low fat granola

• Don’t start on an empty tank.

• 1 hardboiled egg, 1 slice 100% whole wheat toast with 1 T. jelly

• T  ake in 75-100 grams of carbohydrates (300-400 calories) 1 1/2 - 2 hours prior to exercise. • If you miss the snack, try 25-30 grams of carbohydrates (1 gel or 1 banana) plus 8 ounces of water 30 minutes prior to workout.

• 1/2 bagel with 1 T. peanut butter

• 1 low fat pudding cup + 3 T. peanuts

ON THE GO • 4 Fig Newtons with light string cheese

BE CREATIVE AND USE THESE AS A GUIDE TO DEVELOP YOUR OWN SNACKS.

• 1/4 cup dry roasted peanuts with 1/4 cup raisins • 1 Luna Bar with 1/2 cup grapefruit • 1 Quaker Oatmeal On the Go Bar with light string cheese • 1 piece 100% whole wheat bread, 1 T. jelly, 1 T. peanut butter • 4 dried apricots, 1/4 cup Fiber One cereal and 1/4 cup dry roasted peanuts

HEALTH+FITNESS | September 2015

POST WORKOUT: LET THE FUN BEGIN!

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After a long workout, it’s important to refuel your muscles for recovery. Take in both carbohydrates and protein. Ideally have this meal within 30-60 minutes of finishing your workout. This will enable the most glycogen to be stored. Examples: • Bagel and 2 T. peanut butter • C lif Bar/Powerbar/Harvest Bar with 16oz. 1% milk • 2 - 4” waffles (toasted) + 3 T. peanut butter + 1 T. jam • 1 c. oatmeal with 1 c. low fat milk, 1 pear & 1/4 c. trail mix • 1 baked potato + 1/4 c. shredded cheese + 1 c. broccoli + 2 t. butter • 1 baked potato + 1/4 c. shredded cheese w/ 1 c. low fat milk and 1/2 c. apple sauce

• 1 c. mac & cheese w/ 1 banana & 1/2 c. low fat milk •G  rilled cheese w/ tomato soup, 1 c. low fat milk and 1 orange • 2 hardboiled eggs w/ 1 slice toast + 2 T. jam + 1 orange + 1 banana + 1/2 c. cottage cheese • 1 low fat fruit yogurt with 1 banana and 8 oz. sports drink • 1 low fat fruit yogurt with 1 package (2 bars) Natures Valley granola bars • 1 pita bread + 1/4 c. hummus/refried beans with 1 banana & 1 string cheese

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S UC C E S S S T O RY

GAMBLING TO LOSE BIG by Erica Freeman. Photo by Sarah McAlexander.

As Maya Thornton graduated high school in 2012, she walked across the stage knowing that she accomplished a big feat: she got her dad to lose a hundred pounds.

Thornton continues to practice healthy behaviors. He no longer takes medication for diabetes, as it is considered clinically resolved. He works hard now to keep others around him healthy.

Kenneth Thornton, Sr., 48, made a bet with his daughter at the beginning of her senior year that he would lose a hundred pounds by the time she graduated.

“I tell everyone one to do it naturally,” he said. “And I tell them to stay away from sodas and fried foods. I just want to help people live a healthier life.”

He did it. He lost a hundred pounds. He met his bet. But while he lost a hundred pounds, his health wasn’t at a hundred percent. “It was a bet,” he said. “Once I met the bet, I started gaining the weight back.”

“There are times when I have setbacks, but I know that all the work I put in is not worth any cravings.”

In March 2013 Thornton experienced chest pains. They were so alarming that he went to the doctor because he thought he was having a heart attack. “It wasn’t a heart attack, but the doctor performed a procedure to see if I had any blockage in my arteries. That was my wake-up call,” said Thornton. At the time Thornton was almost 500 pounds. He had Type 2 Diabetes and high blood pressure. He knew he needed to make lasting lifestyle changes. “I started exercising with my friend Lisa Walker,” he said. “She was motivating. Before, I would walk, get too winded, and stop immediately.”

HEALTH+FITNESS | September 2015

Walker became his friend in fitness. She educated him on how to prepare food in a healthy way and how to eat. The behaviors that Thornton gained changed many aspects of his life.

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“I am able to do so much more,” Thornton said. “Before, I would avoid going to concerts, using airplanes, and public gatherings because I didn’t want to worry about whether I could fit into the seats.” Thornton no longer avoids social situations because of his weight. Currently he weighs 270 pounds. At his heaviest Thornton weighed 489 pounds. He exercises three days a week and eats fresh, healthy meals in smaller portions every 2-3 hours.

At his heaviest Kenneth Thornton weighed close to 500 lbs.

“There are times when I have setbacks, but I know that all the work I put in is not worth any cravings,” said Thornton.

Today Kenneth weighs 270 lbs.


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LI FESTY LE

A HERO AMONG US

How one teen is making a heroic effort to stop cancer in its tracks by Lauren Price. Photo courtesy of ALSAC/St. Jude Children’s Research Hospital.

Standing outside on a sweltering summer morning in Memphis, St. Jude patient Adam Cruthirds took to the small Plexiglas podium situated in the middle of the St. Jude Children’s Research Hospital campus. Behind him stood influential community leaders: Rick Shadyac Jr., president and CEO of ALSAC, the fundraising and awareness organization for St. Jude, Memphis Mayor AC Wharton, Jr., John Oros, vice president of Sales at the Memphis Convention and Visitors Bureau, and Bruce Hopkins, president of the West Tennessee Region of First Tennessee Bank. The crowd of nearly 200 attendees craned their necks and intently watched and listened to Adam as he shared his St. Jude story and his

vision to raise funds for the place working to save his life and the lives of so many others who couldn’t speak for themselves that day. Adam is the 17-year-old force behind Adam’s Army – a growing team of family members, friends, and supporters formed to help raise funds and awareness for St. Jude. In 2014 Adam’s Army raised $25,000 in just a few months after his diagnosis. This year, the team is on track to raise $75,000 for the St. Jude Memphis Marathon in December and reach their goal of raising $100,000 by his high school graduation in May. For Adam, this is just the beginning.

UNSTOPPABLE Summer 2014 was a whirlwind for the athletic outdoorsman, who was preparing for his junior year of high school. He traveled to Europe with his youth group, vacationed in Florida with his older sister, visited colleges, whitewater rafted, and worked as a camp counselor. He was more tired than usual, but it was easy to chalk that up to a busy summer. Then, two weeks before school started, Adam’s family learned he suffered from b-cell acute lymphoblastic leukemia. His family is from Memphis, so they knew about St. Jude Children’s Research Hospital, but they didn’t really know about St. Jude until they arrived. Adam is now on a two-and-a-half year chemotherapy plan and his cancer is in remission. His treatment hasn’t been easy. It took a while for his cancer to go into remission, and some of his medications make him nauseated and tired.

HEALTH+FITNESS | September 2015

But rather than slowing down, Adam is dedicated to raising funds for St. Jude through participating in events like the St. Jude Walk/Run to End Childhood Cancer during Childhood Cancer Awareness Month in September.

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Supporters in Memphis and in 57 communities nationwide will lace up to participate in the St. Jude Walk/Run and join the fight to help patients like Adam. This family-friendly event helps raise funds to support the lifesaving mission of the hospital, where no family ever receives a bill for treatment, travel, housing, or food. On that hot June morning, Adam outlined with conviction how he was enlisting friends, family, and local businesses to support him. Even undergoing treatments three times a week, he had plans to participate in the St. Jude Walk/Run. “It’s important for me to give back, because my family has been given so much at no charge,” Adam said. “St. Jude values lives at all costs for no cost to any family. I believe that each dollar raised turns into the miracle that will eventually end childhood cancer.” People from cities across the country, including Memphis, Nashville, Tampa, Miami, Knoxville, Atlanta, Dallas, and Boston, have stepped up to join Adam’s Army, with each team setting a goal to help Adam’s Army reach the overall fundraising goal of $100,000. More cities are

Adam Cruthirds and Rick Shadyac, president and CEO of ALSAC/St. Jude Children’s Research Hospital. expected to activate within the coming weeks. Adam’s Army is steadily working toward meeting his goal of raising an additional $10,000 by the time the St. Jude Walk/Run takes place on September 26. Adam’s parents are thrilled at how he’s embraced giving back to St. Jude. “He feels like he’s discovered his life’s purpose through his diagnosis,” said his mom. “He has such gratitude to everyone at St. Jude for helping to save his life.”

Join the fight against childhood cancer by forming a team for the St. Jude Walk/Run to End Childhood Cancer and fundraising like Adam. Sign up today to participate in the Memphis event on September 26 at stjude.org/walkrun.


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FIT KID

IN IT FOR THE LONG HAUL by Kristen Waddell. Photo by Chris Hope.

NAME: Preston Burks, 14 GRADE: 9th Grade SCHOOL: Hernando High School FIT CLUB: Hernando High School Cross Country and Track Team, Full Motion Race Team In Olive Branch BRAGGING RIGHTS: Age Group Winner for the 2015 M-Town Series IN TRAINING FOR: St. Jude Half Marathon

WHAT MADE YOU START RUNNING? I ran my first 5K with my mom when I was 12 and I was hooked. I have now run 23 5Ks, a 10K, a 6K and two half marathons. In the last half marathon, I came in 5th in my age group with a time of 1:40:37.

HEALTH+FITNESS | September 2015

WHAT IS YOUR FAVORITE RACE? St. Jude Half Marathon. I love the excitement and all the supporters cheering for everyone and running through the St. Jude Campus.

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WHAT DOES YOUR TRAINING SCHEDULE LOOK LIKE? I run at least three miles a day Monday through Friday, which includes speed work and hill work. I take some weeks off during the winter.

WHAT ARE YOUR GOALS AFTER HIGH SCHOOL? I plan to go to college and study to be a Physical Therapist. I want to attend the University of Florida because they have a good physical therapy program. And I am going to run track there.

WHAT ARE YOUR RUNNING GOALS FOR THIS YEAR? I am working to get under 18:00 minutes for a 5K.

WHAT IS YOUR FAVORITE FOOD? Pizza. I need a lot of calories after my runs!

WHAT IS YOUR PRE-RACE MEAL? I love Cinnamon Toast Crunch.

WHAT IS YOUR FAVORITE BOOK AND FAVORITE MOVIE? My favorite books are the Harry Potter series and my movie is The Dark Knight Rises.

WHAT IS THE BIGGEST CHALLENGE ABOUT RUNNING LONG DISTANCES? Staying focused the whole time. I don’t listen to music, so I just focus on the finish line. The faster I run, the faster I will be done. Running is more mental than physical. PEOPLE WOULD BE SURPRISED TO KNOW…when I am racing I think about quitting. But then I think about the people who aren’t able to run and it keeps me going. WHAT QUOTE MOTIVATES YOU? Steve Prefontaine is my role model because he is the best distance runner of all time. My favorite quote by him is, “Some may beat me, but they’re going to have to bleed to do it.”

ARE YOU IN OR JOINING ANY EXTRACURRICULAR ACTIVITIES OR CLUBS THIS YEAR? This year I will join the Interact Club, which is through the Rotary Club. We raise money for area non-profits. WHAT IS YOUR FAVORITE SUBJECT IN SCHOOL? Math. It comes easy to me. HOW DO YOU BALANCE SCHOOLWORK, AFTER-SCHOOL ACTIVITIES, AND FUN? After work I come home and do my school work before anything else. On the weekends, I just like to chill outside. I also like to go fishing.


HEALTH+FITNESS | September 2015

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C OV E R S T O RY / H E A LT H Y AG I N G

NERINGA JAKSTIENE: Tennessee Senior Olympics Star by Christin Yates. Photo by Philip Murphy.

AGE: 51 OCCUPATION: Housekeeper SPORT: Track and Field FAVORITE TREATS: Dark chocolate and, occasionally, ice cream. Neringa Jackstiene’s P.E. teacher encouraged her to run track in the 7th grade in her native country of Lithuania. She went on to set a record in the 100-meter hurdles that stood for 17 years. Inspired by her own P.E. teacher, she became one herself, instructing students in various sports in her home country, including basketball, track, and gymnastics. Eight years later in 1994, the record-setting athlete came to the United States to be with her husband who had immigrated to America three years prior. Once in America, Jackstiene and her husband started a family, and she began her business as a housekeeper. Without many relatives in the United States, her clients quickly became some of her closest friends who she considers part of her family. Jackstiene continued jogging when she had time and raised her two boys, who are now 20 and almost 15 years old. Twenty years later, after the passing of her husband, a friend encouraged Jackstiene to enter the Tennessee Senior Olympics. The former track star looked into participating and decided to seize the opportunity.

HEALTH+FITNESS | September 2015

Jackstiene didn’t have as much time to train as she hoped, and as she got ready for the Games, she experienced some muscle soreness and aches. However, she was able to avoid injuries and adequately prepare to compete. The state competitions began on June 19, and Jackstiene entered the long jump, triple jump, and high jump, despite wanting to save some energy for the following day. Much to her surprise, she not only won gold medals, but set records in all three categories. The next day, wanting to get out of her hotel room, she spontaneously entered the javelin throw, and after some pointers from a fellow athlete Jackstiene won another gold medal. She also won gold in the relay, 50 meters, 100 meters, and 200 meters, which she also claims “isn’t her sport.” In total the 51-year-old athlete took home eight gold medals and set five new records.

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At 51, Jackstiene doesn’t just credit her active lifestyle to her overall health and wellness. She also eats what she calls “simply and healthy.” Continuously researching and reading up on healthy eating and nutrition, Jackstiene fuels her body with the nutrients it needs to stay healthy. She has a passion for nutrition and educating others on the importance of properly fueling their bodies, cooks at home, and only eats whole, natural foods. Staples in her kitchen include chicken, other meats, vegetables, healthy herbs, like garlic and turmeric, and real butter and cheeses. At the grocery store, she looks at the ingredients on packages and stays away from what she calls “junk.” Her monthly trips to the farmer’s market provide raw milk and other items she eats. By cooking with coconut oil, flaxseed oil, healthy salt, cayenne pepper, and avoiding sodas and juices, Jackstiene demonstrates a healthy example to her children, who now are able to cook healthy meals for themselves. Participating in the Tennessee Senior Olympics is one of the highlights of Jackstiene’s life. She enjoyed meeting and becoming friends with other inspiring athletes and seeing everyone cheer each other on and encourage one another. She’s now signed up for this year’s Games and hopes to break the record in the triple jump in the National Senior Olympics in Birmingham in 2017. Jackstiene also enjoys ballroom dancing, yoga, and figure skating to keep her moving and off the couch.

“You have to be active, be disciplined, and work toward health and fitness. You can’t just sit on the couch.”


H E A LT H Y AG I N G

RICHARD WESTBROOK: Aging Healthfully by Sam Finley. Photo by Philip Murphy

AGE: 63 (birthday this month) OCCUPATION: Co-owner of Nourishe, LLC SPORT: Sprinting FAVORITE TREAT MEALS: Waffles, grilled ham and Swiss on sourdough, and pasta. FAVORITE LOCAL RESTAURANTS: Mr. B’s, Acre, and too many others to mention. HOBBIES/INTERESTS: Chess, cooking, and our canines, Sister and Raven. Just four years ago, Richard Westbrook didn’t think that at the age of “almost-63” he’d be in the best shape of his life. “If someone had told me back then that I’d be competing at the national level in the 400-meter sprint, I’d have laughed at them,” Westbrook said. Born in Cleveland, Ohio, Westbrook moved to East Tennessee just before the 9th grade and just after he began running track in school. He ran for the next four years of school and says he lettered through persistence, not talent. A former academic advisor to athletes at the University of Tennessee at Knoxville, Westbrook ran several 5 and 10Ks and a couple halfmarathons in his twenties and thirties. However, in 1988, he ruptured two discs in his lower back. After an unsuccessful surgery to correct this, his doctor told him to refrain from running and to never again lift more than fifty pounds over his head. Fast forward to April 2011, when Westbrook’s stepson finally convinced him and his wife, Della, to give CrossFit a try. After stepping though the doors of Faction Strength and Conditioning, a then 59-year-old, 190-pound Westbrook learned he could not do a proper sit-up, pushup, or pull-up. “I joked to Della that I probably couldn’t have run to the bathroom if I’d had to,” he said. “Back then, I figured we wouldn’t last through the month-long Fundamentals (beginners) program. Even after signing up, I remember thinking it would be nice if I could just lose ten pounds.” However, four months after beginning CrossFit, Westbrook ran an 8-minute mile. “I repeated the run (with the same results) the next day just to be sure it wasn’t a fluke,” Westbrook said.

Also in 2012, not long after Westbrook started running with medalwinning aspirations, he began following a Paleo dietary regimen. He lost twenty pounds in twenty days. A lifelong lover of cooking and great food, Westbrook and his wife soon learned there were few Paleo options in the way of treats, such as breads, waffles, and other pastries. “We tried lots of online recipes with not-so-great results,” said Westbrook. “Initially, we didn’t start experimenting with creating recipes to start a business. We just wanted treat options for ourselves.” But start a business they did. In 2012 Westbrook and Della launched their company, Nourishe. Now, their gluten-, grain-, dairy-, and

Over the past four years, Westbrook, a 2014 and 2015 USA Track and Field All-American, has continually defied his own expectations, professionally and on the track. Through hard work and sheer force of will, a formerly 190-pound Westbrook now sits at a lean, muscular 162 pounds. In addition to his weight training (three sessions per week) and four to five days of running per week, Westbrook practices nutritional ketosis. “This means I eat a very low quantity of carbohydrates, moderate protein, and lots of healthy fat,” he said. Westbrook believes there are long-term health and athletic advantages to this way of eating. Westbrook’s take on aging healthfully? “Nothing new,” he said. “Exercise and good nutrition. There isn’t a one-size-fits-all program for everyone.” What’s a given, according to Westbrook, is that exercise should help retain strength and mobility. “Also, with nutrition, our bodies have the extraordinary abilities to heal themselves. “Four years ago, I didn’t have the slightest inkling that I’d now have a better physique than I did 45 years ago or that I’d be performing at this level, Westbrook added. “Everyone has a starting place. Once you start, health and fitness are attainable if you commit to them.”

HEALTH+FITNESS | September 2015

Soon after that, a friend suggested he compete in the 2012 Tennessee Senior Olympics. Richard won the 400-meter sprint (just as he did in 2013 and 2015). Though a plantar tendon injury at the 200-meter mark prevented him from qualifying for finals at Nationals in 2013, by then he’d already become an undeterred, hard-training, and determined sprinter. This year, Westbrook returned to the National Senior Olympics in Minnesota. He not only made the finals — he placed 5th overall.

soy-free, ready-to-prep, boxed goodies are available in five regional Whole Foods stores and other Memphis-area markets (with more stores coming on board soon). Currently, Nourishe offers the following boxed mixes: two kinds of muffin/cake mixes, sandwich thins, waffles, and pizza crusts. Two more products are in the pipeline.

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

VELVA WHITE, 57 OCCUPATION: Account Manager, UPS SPORT: Running, swimming, biking FAMILY: Two sons, Lawrence and Anthony, and MJ, our dog. FAVORITE FITNESS ACCOMPLISHMENT: I ran the Boston Marathon four times, in 2000, 2001, 2003, and 2006. I have also completed 29 marathons and more half marathons than full. I ❤ RUNNING: I have been running for over 35 years; it’s an easy way to stay fit and in shape, especially when you have kids. I have been running for so long that it’s in my blood. WW MUST-HAVES: I developed a sports bra for women runners. Vee is a strapless fitness bra that is stylish, comfortable, affordable, and offers superior support. My website is veelinesportswear.com. OBSTACLE COURSE: I broke my ankle about three months ago and I’m just now getting back into the swing of things. BEST EATS: Half Shell and Folk’s Folly are my two favorites. BUCKET LIST: I love to travel and want to do an Ironman Triathlon.

“I have been running for so long that it’s in my blood.”

HEALTH+FITNESS | September 2015

ON MY NIGHTSTAND: The Four Agreements, by Don Miguel Ruiz.

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IF YOU WERE STRANDED ON A DESERTED ISLAND, WHAT THREE THINGS WOULD YOU BRING? A good book to keep my mind fresh and to wonder, a knife so that I could eat, and matches so that I could cook. MANTRA: The Golden Rule: treat others as you would like to be treated.

ARE YOU A ? WEEKEND WARRIOR LEY@ CONTACT US AT HAI DFITNESS.COM MEMPHISHEALTHAN TO BE IN FOR YOUR CHANCE THE NEXT ISSUE! Interview by Hailey Thomas. Photo by Sarah McAlexander.


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901.756.9150

Looking for alternatives to surgery? Tennis Elbow | Plantar Fasciitis | Achilles Tendonisis | Patellar Tendonosis Osteoarthritis | Rotator Cuff | ACL Injuries Call today for an appointment: 901-850-5756

Get Back in the Game of Life! Laura Lendermon, MD 9950 Crooked Creek Drive • Collierville, TN 38017 (901) 850-5756 www.lendermonsportsmedicine.com

HEALTH+FITNESS | September 2015

Non-surgical options are available for chronic tendon and joint pain.

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

ANDREW FORSDICK, 44 OCCUPATION: CEO, Telco Television, Partner at Sage Business Advisors, and founder of TapRoute Community Water Stops. Taproute.com. SPORT: Triathlon FAMILY: Wife, Trish, three kids, a son, Addison, and daughters, Madeline and Mae, and our dogs, Beau and Jude. FIT CLUB: Memphis Thunder Racing, “F” MS Bike team (for Bike MS), and Tony Ludlow’s USMC Fitness Boot Camp.

“What I love is the challenge to see how my performance compares to my preparation, and then working to improve my preparation.” MOST MEMORABLE WW EVENT: Ironman Arizona in 2013 — I was training for my first IM when I was diagnosed with Multiple Sclerosis. While there were added physical challenges due to that, I believe the diagnosis greatly aided my mental preparation. I thoroughly enjoyed the nearly 13 hours to complete in it because I had a much better appreciation for the fact that I was able to still do it. WW HALL OF FAME: Bike MS: FedEx Rock-N-Roll Ride, Jack and Back, St. Jude Marathon, Memphis in May Olympic Tri, and Mighty Mite (for 9th year in a row). I ❤ TRIS: Triathlons are only a “race” for a few people, and I am not one of them. What I love is the challenge to see how my performance compares to my preparation, and then working to improve my preparation.

HEALTH+FITNESS | September 2015

OBSTACLE COURSE: Being diagnosed with MS in 2013 has brought several challenges to training — issues with temperature (both cold and heat), random numbness and tingling, and other small things have hampered training at times.

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NEXT WW CHALLENGE: Bike MS: FedEx Rock-N-Roll Ride (Sept.), Ironman Chattanooga (Sept.), and St. Jude Half Marathon (Dec.). BEST EATS: The Grilled Chicken Philly from Huey’s. WW GEAR MUST-HAVES: Comfortable socks. Balega or Fits are my favorites. BUCKET LIST: Kona, the Ironman World Championships. I will have to win the lottery or maintain my current times until I am about 70. ON MY NIGHTSTAND: Radiant Angel, by Nelson DeMille. IF YOU WERE STRANDED ON A DESERTED ISLAND, WHAT THREE THINGS WOULD YOU BRING? Mountain bike, chocolate milk, and as many peanut butter and jelly sandwiches as I could bring. QUOTE: “Pool…pond. Pond would be good for you.” - Ty Webb Interview by Hailey Thomas. Photo by Sarah McAlexander.


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Dr. Dave Kellenberger Collierville

Dr. Misty Betts

Summer Ave. Office 3675 Summer Ave. Memphis, TN 38122

901.323.3613

Downtown Office

45 North Third St. Memphis, TN 38103

901.521.9355

Collierville Office

Winchester Office

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HEALTH+FITNESS | September 2015

· · · · ·

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FIT FOOD

MEDITERRANEAN vs. PALEO: WHICH DIET FITS YOUR LIFESTYLE BEST?

by Robin Beaudoin

MEDITERRANEAN FOR THE LONG RUN Plant-based foods usually mean substituting olive oil for butter, cutting back on red meats, and enjoying plenty of fish — some red wine may even be included on this diet for the heart-healthy benefits. Studies show that people on a Mediterranean diet are at lower risk of death from heart disease and cancer, perhaps because of the prevalence of monounsaturated fatty acids (MUFAs). These are found in nuts, such as almonds, olive oil and olives, and avocados. MUFAs are substantially better for the heart than trans fats and the type of saturated fat found in beef, butter, and lard. The vegetables and fish which form a base for this diet bear an abundance of vitamins A, C, E, and omega-3 fatty acids — all of which have been shown to benefit heart health. The fat loss and lean muscle that can be gained on this diet work well for endurance and are perfect for runners and triathletes. Speed skating Olympian Apolo Ohno follows the Mediterranean diet carefully, especially when in training for the Winter Olympics. In a diet study funded by the Spanish government, subjects participated in either a low-fat diet or the Mediterranean diet. More people stuck with the Mediterranean diet after the study because it delivers enjoyment, variety, and satiety. Success from the plan suggested that diets high in healthy fats are at least as successful as a low-fat diet.

PALEO FOR MUSCLE MASS

HEALTH+FITNESS | September 2015

The Paleo diet, also known as the “Caveman Diet” or “Flintstones Food,” omits dairy and grains completely, and emphasizes meats, berries, nuts, and vegetables. You eat lean meat, vegetables, fruits, or healthy fats (from plant sources, such as avocado or olive oil). The diet is very low in starch and high in protein. It’s very effective for developing muscle and boosting energy for anaerobic athletes.

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Sports nutritionist Ryan Andrews, M.S., R.D., suggests that athletes switching to the Paleo diet begin with a modified version. “Athletes with high calorie and carbohydrate requirements will need to include some starchy veggies, like potatoes, beans, and possibly some whole grains to get the nutrients they need,” Andrews said. Weight trainers, CrossFit devotees, and others requiring muscle mass at a lighter weight will find the Paleo diet more feasible for the longterm. “I can eat an inordinate number of calories with my muscle gain,” said Oakland CrossFit Penance’s client Ginnie Crawford, who starts her day with an omelet of six egg whites. “I eat mostly Paleo during the week, but allow myself some freedom on the weekends. The protein is the biggest thing. When I get loads of protein, I don’t lose energy during a workout.” The protein-rich program best supports short bursts of energy, which promote lactate production. Paleo has become so popular that free resources such as menu plans and shopping lists are abundant online and in e-book versions.

While both of these programs include vegetables, lean protein, healthy plant-based fats, and healthy nuts, each is restrictive of certain foods, especially “instant” or “convenience” foods, which are heavily processed. If considering a trendy or restrictive diet such as these, keep one thing in mind: if you can’t live without a certain food/drink, will that special item fit into this diet? A plan you can sustain and maintain is always your best chance at success.


FIT FOOD

MEDITERRANEAN DIET RECIPE:

PALEO DIET RECIPE:

PASTA WITH SPINACH, GARBANZOS (CHICK PEAS), & RAISINS

CASHEW-ORANGE CHICKEN & SWEET PEPPER STIR-FRY IN LETTUCE WRAPS

Serves 6 Recipe courtesy of the Mayo Clinic

Serves 4-6 Recipe by The Real Paleo Diet Cookbook Š 2015 by Loren Cordain.

INGREDIENTS

INGREDIENTS

q 8  oz. Farfalle (bow-tie) pasta

q 1  T. refined coconut oil

q 1  /2 cup fresh orange juice

q 2  tablespoons olive oil

q 1  -1/2 to 2 lb skinless boneless chicken thighs, cut into thin bite-size strips

q 1  T. minced fresh ginger

q 3  red, orange, and/or yellow sweet peppers, stemmed, seeded, and thinly sliced into bite-size strips

q 1  cup unsalted raw cashews, toasted and coarsely chopped

q 4  garlic cloves, crushed q 1  /2 can (19 ounces) garbanzos, rinsed and drained q 1  /2 cup unsalted chicken broth q 1  /2 cup golden raisins q 4  cups fresh spinach, chopped q 2  tablespoons Parmesan cheese

q 1  red onion, halved lengthwise and thinly sliced

q 3  cloves garlic, minced

q 1  /2 cup sliced green scallions (4) q 8  to 10 leaves butter or iceberg lettuce

q C  racked black peppercorns, to taste

q 1  tsp finely shredded orange peel (set aside)

DIRECTIONS

DIRECTIONS

1. Fill a large pot 3/4 full with water and bring to a boil. Add the pasta and cook until al dente (tender), 10 to 12 minutes, or according to the package directions. Drain the pasta thoroughly.

1. In a wok or large skillet heat the coconut oil over high heat. Add chicken; cook and stir for 2 minutes. Add peppers and onion; cook and stir for 2 to 3 minutes or until vegetables just start to soften. Remove the chicken and vegetables from the wok; keep warm.

2. In a large skillet, heat the olive oil and garlic over medium heat. Add the garbanzos and chicken broth. Stir until warmed through. Add the raisins and spinach. Heat just until spinach is wilted, about 3 minutes. Don’t overcook. 3. D  ivide the pasta among the plates. Top each serving with 1/6 of the sauce, 1 teaspoon Parmesan cheese, and peppercorns to taste. Serve immediately.

2. W  ipe out wok with paper towel. Add the orange juice to the wok. Cook about 3 minutes or until juice boils and reduces slightly. Add ginger and garlic. Cook and stir for 1 minute. Return the chicken and pepper mixture to the wok. Stir in orange peel, cashews, and scallions. Serve stir-fry on lettuce leaves.

HEALTH+FITNESS | September 2015

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FIT FOOD

TART OF THE TOWN Everything about Tart is done the traditional French way. From local, mostly organic produce to granola made in-house, Chef Daniel “Sleepy” Johnson strives to make the small, cozy café both delicious and healthy, offering Memphis a French experience you can’t find anywhere else in town. Johnson helped with the opening of Tart in 2014 and then left for a period of time before returning in the summer of 2015. He’s now in the kitchen six days per week as head chef, and has helped make Tart a must-visit in Midtown. Tart’s goal is to create a French-like experience right in the heart of Memphis. Trained at L’Ecole Culinaire, Johnson enjoys cooking and experimenting with dishes he himself would like to eat. Using the highest quality eggs, local honey, local produce from farmer’s markets and Woodsor Ridge Farms, he creates quiches, salads, sandwiches, and more with a unique French flair. With one chef and one baker, Denis Savoury of France, on staff, the quaint café cures and smokes its own salmon as well as bakes breads and top-quality pastries with imported butter and chocolate. Wanting to keep everything as fresh and as high quality as possible, Johnson works with local farmers and vendors to constantly source the best foods he can find. In keeping it local, Tart brews Relevant Roasters coffee, but only keeps just enough on hand so they can constantly get it freshly roasted directly from the source, which is right down the street on Broad Avenue.

by Christin Yates

But Tart also has its own health and fitness story. Johnson, the once 460-pound former football player, was at his highest weight when he graduated high school. He decided to make changes to his diet and enrolled in culinary school. Cutting out sodas and fast food, he began to eat mostly fresh vegetables, lean meats, and healthy fats, which helped him to shed a lot of weight. He now enjoys staying active by walking his dogs, lifting weights at the gym, and eating at least one salad a day.

“At Tart, we are in constant pursuit of quality, and we don’t sacrifice at any cost.” Tart is expanding beyond Midtown with several locations planned, including a downtown location opening on Main Street. The new Tart will feature breakfast, lunch, and dinner with a full service bar; the restaurant is also expanding into catering. Tart is located at 820 S. Cooper and online at tartmemphis.com.

POACHED PEARS One of Tart’s signature menu items is poached pears.

Recipe q 6 peeled and cored underripe pears

HEALTH+FITNESS | September 2015

q 1 quart of cabernet sauvignon

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q 1 cinnamon stick q 1 cup honey METHOD: Poach pears in cinnamon, honey, and wine over medium heat for 35 minutes or until tender. Remove from liquid and cool before eating. TO PLATE: Fill core of pear with yogurt. Top pear with honey, granola, and fresh forest berries.


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PATIO SEASON IS HERE! Enjoy a fresh, healthy salad or sandwich made with Boar’s Head meats & cheeses on our front porch.

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HEALTH+FITNESS | September 2015

Mo-We: 7am-6pm

Sophisticated Food In CASUAL Atmosphere.

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FIT R ECI PE

QUINOA-CRUSTED SALMON WITH SPICY MISO SAUCE Ingredients

Instructions

SAUCE

VEGETABLES

1. Blend all sauce ingredients to a smooth paste.

q 1 tbsp. rice vinegar

q 4 oz. broccoli florets

q 1 tsp. Mirin

q 2 oz. snow peas

2. S  eason salmon steak with salt and pepper. Crust with crispy quinoa.

q 1 tbsp. white miso paste

q 1 bok choy

q 2 tbsp. fresh orange juice

q 2 oz. red peppers

3. Sear the salmon and cook in preheated 400° F oven for 4 mins.

q 1  tbsp. ponzu juice or lime juice

q 1 lemon

4. Q  uickly blanch vegetables in boiling water.

q 1 roasted yellow bell pepper

q 1  /2 tsp. sesame oil or olive oil

q 1  tsp. Amarillo pepper paste or hot sauce

5. Toss on hot skillet with sesame oil, lemon juice, and zest.

q Salt and pepper to taste q 6  oz. center cut salmon fillet (2 pcs) q 1/2 cup crispy quinoa

HEALTH+FITNESS | September 2015

q 1 tbsp. olive oil

Executive Chef Julliet Bhupesh has more than 20 years of culinary experience. She has trained and worked in the UK, Cayman Islands, and Monterey, CA. For more information please visit jullesposhfood.com or call (901) 509-8675.

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Julles Posh Food Co • 6300 Poplar Avenue, Suite 110 • Memphis, TN 38119


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We offer 3-5 Day Gourmet meal plans for individuals or family style delivered to your door starting at $80!

6300 Poplar Avenue, Suite 110 • Memphis, TN 38119

901-509-8675 • www.jullesposhfoods.com Mon–Sat: 10:30 AM–8:00 PM for dining, take-out Sun: 11:00–3:00 PM Take-out only

balletmemphis.org/pilates | 901.753.4177

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SEPTEMBER EVENTS SATURDAY, SEPTEMBER 5, 8:00AM Healthy Lifestyle 2k Run/Walk Memphis, TN www.racesonline.com

SATURDAY, SEPTEMBER 19, 8:00 AM Liz Lavelle Memorial Series Charity Bike Ride Memphis, TN www.racesonline.com

SATURDAY, SEPTEMBER 5, 9:00AM Clergy Chase 5k Memphis, TN www.racesonline.com

SATURDAY, SEPTEMBER 19, 8:00 AM G.E. Patterson 5k for Pre-K Run / Walk Memphis, TN www.racesonline.com

MONDAY, SEPTEMBER 7, 9:00AM Chic-Fil-A 5k Memphis, TN www.racesonline.com

SATURDAY, SEPTEMBER 19, 8:00 AM Madonna Learning Center 4-Miler Memphis, TN www.racesonline.com

SATURDAY, SEPTEMBER 12, 8:00AM Autism Awareness And Special Needs 5k Walk / Run / Family Fun Day Memphis, TN www.racesonline.com

SATURDAY, SEPTEMBER 19, 9:00 AM Book It 5k Memphis, TN www.racesonline.com

SATURDAY, OCTOBER 3, 7:00AM Ride to Fight On Memphis, TN www.racesonline.com

SUNDAY, SEPTEMBER 20, 7:00AM MRTC RRS 2nd 10k Memphis, TN www.racesonline.com

SATURDAY, OCTOBER 3, 7:00AM Donna’s Run for a Remedy Horn Lake, MS www.racesonline.com

SATURDAY, SEPTEMBER 26, 7:00AM Sole to Soul 5k Memphis, TN www.racesonline.com

SATURDAY, OCTOBER 3, 8:30AM Delta Tech 5K Horn Lake, MS www.racesonline.com

SATURDAY, SEPTEMBER 26, 7:00AM BMBC D.I.V.A.S and D.U.D.E.S 5k Race for Life Memphis, TN www.racesonline.com

SATURDAY, OCTOBER 3, 9:00AM Greyhound 5K West Memphis, AR www.racesonline.com

SATURDAY, SEPTEMBER 12, 8:00AM Women Run / Walk Memphis Memphis, TN www.racesonline.com SATURDAY, SEPTEMBER 12, 8:00AM A Hope To Dream Memphis, TN www.racesonline.com SUNDAY, SEPTEMBER 13, 7:00AM MRTC RRS 1st 10k Memphis, TN www.racesonline.com FRIDAY, SEPTEMBER 18, 7:00PM Cooper Young Festival Friday 4-Miler Memphis, TN www.racesonline.com

HEALTH+FITNESS | September 2015

SATURDAY, SEPTEMBER 19, 6:45 AM LoveRunYoga Memphis, TN www.racesonline.com

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COMING IN OCTOBER FRIDAY, OCTOBER 2, 3:00PM Haiti Medical Missions of Memphis 24 Hour Tour D’ESPRIT Memphis, TN www.racesonline.com

SATURDAY, SEPTEMBER 26, 8:00AM OAGW on the Run Memphis, TN www.racesonline.com SATURDAY, SEPTEMBER 26, 9:00AM Stepping Out Teal Run / Walk Memphis, TN www.racesonline.com

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


SEPTEMBER 19, 2015 @ 9AM CHURCH OF THE HOLY COMMUNION, MEMPHIS 5K RACE • 200M DASH FOR KIDS • CHIP TIMING DOOR PRIZES • FOOD • MUSIC • FACE PAINTING

Register today at bookit5k.racesonline.com!

Benefiting Shelby County Books From Birth and The Emmanuel Center 2323 West St. Germantown

901-258-1875 fluxpilatesstudio.com fluxpilatesstudio@gmail.com

. Private & Duet Sessions . . 30 Min. Express Sessions . . Group Equipment Classes . Sessions include use of: Infinity Bar Reformers, Springboards And Combo Chairs Schedule your Free demo session today! Come see what Pilates can do for your body!

HERNANDO WATER TOWER 10K 2015 PRESENTED BY

OCTOBER 3, 2015 • 8:00 AM HISTORIC HERNANDO SQUARE

$25 PRE-REGISTRATION • $30 DAY OF THE RACE Race part of The Hernando Water Tower Festival Featuring: Kid’s Zone, Food, Arts and Crafts, Music, Car Show, BBQ Competition ㈀ ㄀㔀

Benefiting Excel By 5’s Dolly Parton Imagination Library

For more information, go to hernandowatertower10k.racesonline.com

HEALTH+FITNESS | September 2015

• Saturday After-Race Party & Door Prizes • Awards Hand-Crafted by Local Artisan Joseph Eckles • Long-Sleeve Tee Shirt, Commemorative Medal, & Goody Bag for First 350 Runners

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08.24.15

PHOTO FI N ISH

WOMEN RUN/WALK MEMPHIS SESSION 7 – HELD IN SHELBY FARMS PARK

1

2

HEALTH+FITNESS | September 2015

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8

3

7

6

9

10

1. Karren Porter

7. Kathy Saba and Tricia Cooper

2. Tee Reeves

8. Denise Nelson

3. Donna Gray

9. Tracy Gilliam

4. Libby Graham

10. Melissa Lunsford and Edie

5. Jill Covarrubias and Tabitha Adams

11. Michelle Sharkey Vought

6. Tammy Smith and Karen Canseco

4

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


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

1264 Wesley Dr, Suite 502 • Memphis, TN 38116

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DAILY WALK-IN CLINIC DAILY WALK-IN CLINIC MONDAY - FRIDAY MONDAY - FRIDAY 9am-4pm 9am-4pm

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