FIGHT BACK AGAINST PARKINSON’S!
Rock Steady Boxing gives people with Parkinson’s hope by improving their quality of life through a non-contact boxing based fitness curriculum.
MEMPHIS ROCKSTEADYBOXING.ORG
HOSTED BY
901-590-3194 1791 N. Germantown Road Cordova, TN 38016 ufcgym.com/cordova
Good Health
April 2016 Features 6 Strike Back: Self-defense 12 ACE your look 16 Autism Awareness Month 17 Child Abuse Prevention 18 Resetting Your Mood 19 Revamp your new year’s resolution 22 Choose THIS, Not THAT
Departments 4 Editor’s Letter 5 The Skinny 8 Beauty: Spring Nails 9 Memfit: David Ulloa 14 Work It Out 20 Recipe
Cover art and photo by Jason R. Terrell
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DEUCES & ACES
Spring means it is time to play some tennis, and the group of tennis players at Smashing Aces Tennis in Germantown mean business.
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Good Health
S from the editor
HOLLI WEATHERINGTON Good Health Editor
pring has sprung, the clocks have moved forward and we are in full swing to recognize good health in April. This month we feature a guide into the world of recreational tennis and how proper form and instruction can help weekend warriors avoid common injuries. Get advice from the pros on how to approach the game with our cover story, p. 10, find the best gear on the tennis product pages, p. 12, and review core warm-up moves to keep your joints limber and safe in our tennis Work it Out, p. 14. This month’s The Skinny focuses on Parkinson’s disease (April is Parkinson’s Awareness month) and a new program that aims to improve symptoms through non-contact boxing, p. 5. April also is Autism Awareness Month, Child Abuse Prevention Month and Sexual Assault Awareness Month. We have stories about all three issues. Learn how self-defense classes can help women avoid becoming victims of assault or abuse, p. 6. Read our Autism update on p. 16 and hear from two local nonprofits that work to save children from heinous abuse and danger, p. 17. On a lighter note, we celebrate spring colors with our Beauty Beat on the latest in manicure fashions, p. 8. Ever hear the phrase “laughter is the best medicine?” Well, our article on p. 18, “Resetting Your Mood,” explains how humor reduces stress and improves overall health. If you’ve delayed your New Year’s weight loss resolutions, it’s not too late to start. Take the first baby steps, explained on p. 19. Making healthy food choices is the biggest part of any weight control effort, but the healthy BLTs recipes on p. 20 show that even our favorite foods can be given a tweak. Finally, with regards to food and proper diet, we wrap up this issue on p. 22 with our Choose THIS Not THAT, featuring the best choices for optimal kidney health. Keep following Good Health on social media and contact us anytime with comments and ideas. To good health...
Editor Holli Weatherington holli.weatherington@ commercialappeal.com Good Health Memphis magazine is a healthy lifestyle publication from The Commercial Appeal. Good Health is published monthly, with distribution in the newspaper as well as in strategic rack locations. All rights reserved. Reproduction in whole or part without written permission is prohibited. Copyright 2016.
Contributors Troy Glasgow Jasmine Hunter Emily Adams Keplinger Andrea LeTard
Jason R. Terrell Kristen Waddell Lance Wiedower Stacey Wiedower
Niche Executive Editor David Boyd (david.boyd@commercialappeal.com) For information on advertising, contact Amy Mills at 901529-2213 or amy.mills@commercialappeal.com.
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The Skinny on Parkinson’s Disease Complied by Holli Weatherington
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pril is Parkinson’s Awareness month and we have “the skinny” on an exercise program that aims to help patients reduce the progression of disease symptoms. As explained by the National Parkinson’s Foundation and the Parkinson’s Disease Foundation, Parkinson’s disease (PD) is a chronic and progressive movement disorder, meaning symptoms continue and worsen over time. Nearly one million people in the United States are living with Parkinson’s disease and about 60,000 Americans are diagnosed with PD each year. The cause is unknown, and although there presently is no cure, there are treatment options to manage its symptoms, such as medication and surgery. The specific group of symptoms that an individual experiences varies. Primary motor signs of Parkinson’s disease include the following: • Tremor of the hands, arms, legs, jaw and face • Bradykinesia or slowness of movement • Rigidity or stiffness of the limbs and trunk • Postural instability or impaired balance and coordination UFC Cordova, a boxing and full fitness gym on Germantown Parkway, initiated a new program in January specifically for people diagnosed with Parkinson’s disease called “Rock Steady Boxing.” UFC Cordova is an affiliate of the national program. The program was developed in 2006 by an Indiana prosecutor, Scott Newman, who was diagnosed with
PD at age 39. Newman discovered that boxing training (noncontact) lessened his Parkinson’s symptoms. The program is designed to help people at all stages of the disease. Boxing works by moving the body in all planes of motion. As clients progress, the workout routines are continuously changed. Owner of UFC Cordova, Cheryl Schlitt, said she decided to include it in her gym because she believes in the power of boxing. “When I found out that noncontact boxing could help even someone with the disease of Parkinson’s, I wanted to include that in my community as well,” she said. “Boxing is such a great overall body exercise. It incorporates the entire body. If that can help the healthy body, and can also help a Parkinson’s body become stronger, I am all over it because there’s not much out there to help that disease.”
Exercise is one of the few treatments that has been medically proven to slow the progression of PD. According to research published by the National Parkinson’s Foundation, people with Parkinson’s enrolled in exercise programs with durations longer than six months, regardless of exercise intensity, have shown significant gains in functional balance and mobility as compared to programs of only two-week or ten-week durations. Consistent exercise is the key to positive results. Also, greater intensity brings greater benefits. Experts recommend that people with Parkinson’s, particularly young onset or those in the early stages, exercise with intensity for as long as possible and as often as possible. Rock Steady classes are divided into four levels based on each person’s unique Parkinson’s symptoms and overall level of fitness. All potential
boxers must complete a 90-minute assessment with a certified coach to determine class placement. All classes include boxing drills and skills, all non-contact, that help build strength in the trunk, core and extremities. These Rock Steady Boxing classes have proven that anyone, at any level of Parkinson’s, actually can lessen their symptoms. One of UFC Cordova’s clients is a 60-year-old woman who could not lift her feet off the ground, and now she can jump like a bunny, said Schlitt. “My hope for this program is to have to find additional space to house all my Parkinson’s patients,” Schlitt added. “I chose to bring this to UFC Cordova because it’s just another great health benefit of boxing.” It’s another way, she said, to show how different types of training can reach all types of people at different fitness levels — from kids to older people to those with Parkinson’s disease. To find out more about UFC Cordova’s Rock Steady Boxing program, visit: rocksteadyboxing.org/affiliates/ memphis/ UFC Cordova, 1791 N. Germantown Parkway, Cordova, TN 38016 901-590-3194 Sources: National Parkinson’s Foundation, Parkinson’s Disease Foundation, Rock Steady Boxing
Corrections: Last month’s “The Skinny” had some incorrect information on museum times and dates. The Pink Palace Family of Museums no longer has an IMAX, but now houses the CTI 3D Giant Theatre. For current showings, visit memphismuseums.org. The National Civil Rights Museum is closed Tuesdays. Their free days are Mondays, from 3-5 p.m.
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STRIKE BACK: by Stacey Wiedower Photos by Troy Glasgow
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icture a young mother walking through a parking lot, a baby on her hip and a toddler in tow. She reaches her car and is buckling kids into car seats, the doors of her car wide open. She’s distracted, an easy target. And then picture this: a teenage girl, also crossing a parking lot, this time after dark. She’s ambling, laughing and paying little attention to her surroundings — probably typing a text or scrolling down a screen, like everyone else these days. Again, easy target. April is Sexual Assault Awareness Month. More than 300,000 women are forcibly raped and another 4 million are assaulted each year, according to a report by the Tennessee Coalition to End Domestic & Sexual Violence. Women ages 16 to 24 consistently are reported as the highest risk group for abuse. How can you protect yourself from becoming the next statistic? “One of the first things we teach is 360-degree awareness of everything around you so you can’t be crept up on,” said Rich Dixon, owner of Midtown Krav Maga. “Criminals take the path of least resistance, and the first phase of resistance is awareness.” If a would-be assaulter knows you see him or her, in other words, you’re already practicing self-defense. “They’re counting on surprise,” Dixon said. “Make a habit of being aware of your surroundings at the gas pump, grocery store or even a place like a crowded concert or bar.” And if you choose to carry a selfdefense tool like pepper spray, added Carmen Sanford, an independent pro with Damsel in Defense, it’s important to have it in-hand when
Self-defense helps reduce vulnerability
Damsel in Defense offers self-defense products designed for women, with home parties in the same vein as Thirty-One or Pampered Chef. Products range from stun guns to pepper sprays containing a UV dye, from 120-decibel personal alarms to roadside protection kits. Also available are “concealed carry purses” in trendy silhouettes and fashion hues that are specially equipped to carry handguns and stun guns. “(Damsel in Defense) is unique, and there’s such a need,” said Jack- a son, Tennessee-based Sanford. th “That’s what drew me to the com- th pany. I was out with my mommy th friends and nobody was carrying anything to defend themselves. As mothers we get so distracted with so our children that we need to be conscious of what’s going on around us and have the tools to defend ourselves should the situation arise. My girls are my motivation.” Of course, attacks can happen behind closed doors, as well. The same report by the Tennessee Coalition points out that people are more likely to be victimized by an intimate acquaintance than a stranger. Nearly one in four women reports experiencing violence at the hand of a curMerrileigh rent or former spouse or boyfriend Rutherford with at some point in her life. And, accordself-defense ing to a 2008 report by the Centers instructor, Ralph Norwood for Disease Control and Prevention, women experience 2 million injuries you’re in a potentially vulnerable judo, boxing, aikido, wrestling and from intimate partner violence each situation. other forms of fight training. From year. “You don’t want to be digging private dojos like Dixon’s to comFor reasons like these, it’s smart through your purse trying to find munity-based studios and centers, not only to be aware, but also to something, because (an attacker) a range of self-defense classes are know how to protect and defend is not going to give you a heads-up offered throughout the Mid-South. against an attack. If an attacker warning,” Sanford said. For her part, Sanford joined Dam- does approach, Dixon said, it’s vital Dixon’s studio is one of several sel in Defense because she wanted to “neutralize the immediate danger around town that teaches krav not only to learn how to protect her- and counterattack very early and agmaga, an Israeli self-defense system self and her daughters, but to share gressively.” that incorporates techniques from that knowledge with other women. That counterattack could include
Women ages 16 to 24 are consistently reported as the highest risk group for abuse.
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Good Health
SELF-DEFENSE AROUND TOWN Here’s a list of key spots to get self-defense products or training, from Midtown to the ‘burbs: l Midtown Krav Maga, 796A Cooper St., Memphis. 901-2187868, midtownkravmaga.com l Wright’s ATA Martial Arts, 5101 Sanderlin Ave., Memphis. 901424-0805, wrightsata.com l Schilling Farms YMCA (krav maga), 1185 Schilling Blvd. East, Collierville, 901-850-9622, ymcamemphis.org
ue, ck- a knee kick to the groin, a gouge at rd. the eyes or a punch in the nose or m- throat, with the goal of slowing down my the attacker so you can escape. ng Dixon’s key message? Have a plan. As “Decide that you’re going to do th something about it if something onus urMy
beme on ely acrly riurnd rders on, es ch
l KMD Self-Defense & Fitness, 644 S. Highland Ave., Memphis; and 6910 Snowden Lane, Suite B, Southaven. 662-830-4563, kmdmemphis.com l UFC Cordova, (women selfdefense class) 1791 N. Germantown, Parkway, Cordova, 901590-3194, ufcgym.com/cordova l Damsel in Defense (to host an “empower hour”), Damsel Director Carmen Sanford, 731-4444600, damselindefense.net or mydamselpro.net/carmensanford
Nearly 1 in 4 women reports experiencing violence at the hand of a current or former spouse or boyfriend.
starts to happen to you,” he said. “We can teach someone to fight, to defend yourself, but the most important aspect you get from training is having a plan, knowing ahead what to do and that you are going to do something about it.”
Winby Losing A weight-loss treatment plan customized to your health, medical history and weight loss goals.
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Nails spring with pastel hues by Stacey Wiedower
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his spring, everything’s turning up pink. Or rose. Or coral. Or blush. “Pink is always going to have its place in the springtime if it’s the right pink,” says Felicia Scarpati-Lomax, owner of The Polish Bottle on Mud Island. And this spring’s signature pinks were determined before 2016 even arrived, with Pantone’s announcement of its 2016 color of the year. This year, Pantone’s team of experts picked not just one color, but a combination of the pale pink hue “rose quartz” and its soft blue counterpart, “serenity.” Amanda Taylor, cosmetologist and esthetician at East Memphis salon and med spa Studio LaRue, says all the major nail polish brands have color combinations launching this spring based on Pantone’s yearly predictions. Morgan Taylor, a line that’s known for its rich pastel hues, has two springtime collections inspired by the Pantone palette. “Botanical Awakenings” starts with the palest rose and blossoms to other floral hues, while “Kung Fu Panda” focuses on springy blues and purples. OPI’s “Show Us Your Tips” is a nod to the soft blue trend, while CND’s “Be Demure” is all about the pink. Essie’s “Peak Show” and “Virgin Snow” tip their hat to rose quartz and serenity, respectively. But it’s Essie’s “Lounge Lover” that hits another mark for spring: coral. “We’re seeing a lot of salmon
Nail colors from Essie’s “Lounge Lover” line
and coral colors at the moment,” says Vinson Tran, a nail technician at Diva Nails & Spa in Mendenhall Commons. “Not pastel, but a little more toned down.” Zoya, a toxin-free line Lomax carries at The Polish Bottle, offers a muted, subtle palette. But when the season starts to heat up, Lomax says, so do clients’ tastes. Late spring is when bold palettes and bright hues burst onto the scene. “For Easter, people want lighter colors,” Taylor says. “After that they want to get bright,
so I think coral will be really good for that, and summery.” Two experts pointed to OPI’s New Orleans collection as a go-to palette for spring 2016. Lomax likes it for its rich, bold purples. Taylor points to its pink shades, like “Let Me Bayou a Drink.” “The New Orleans collection has a good range, from lighter to darker,” Taylor says. As for technique, nail art is heating up along with the temperatures. The “accent nail” that’s been popular for a couple of seasons is still around, but with a twist.
Taylor says she’s seeing people painting two nails in a contrast color rather than one. And the colors tend to be in coordinating palettes. “People still like a little variety in their manicure,” Lomax says. “Glitter is always going to be popular. It never goes out of style, whether it’s a loud, punk rock-looking glitter or soft, subtle shimmer. It’s great for an accent nail. A pretty pink, with maybe a silver glitter over it.” Nail artists also are doing artistic treatments ranging from geometric and striped designs to floral-inspired vignettes. An example is a floral design originated by Japanese nail artist, Jasmine Oshima with a soft, painterly style. “It’s very pretty,” Taylor says. “It has a very light and delicate look to it.” OPI’s New Orleans collection includes a gel polish technique called “Alligator Tears” that’s also soft, and popular, says Taylor. And she’s also seeing a “reverse French tip,” with nude on the nail bed and a bright color like red, navy blue or emerald green on the top. Whether it’s soft pinks and blues you’re after or hot, bold brights, this spring’s trending palettes go hand-in-hand with what’s hot in fashion and home décor. That means your manipedi will color-coordinate with your wardrobe, your accessories, even that trendy vase or throw pillow you picked up at Target. “You can pick out one of these colors and it will go with everything you bought this spring,” Taylor says.
Good Health
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David Ulloa 38
Technology solutions at IMC Companies, LLC
#memfit
feel the burn
Photo by Jamie Elkington
SPORT Running, trail cycling, futbol (soccer), karate (goju-ryu), and of course team training (gravity, industrial strength and afterburn)
SUPPORT Definitely my wonderful wife. Plus, my trainer Marketa and the wild 5 a.m. DAC team training guys and gals.
WHY I EXERCISE Because it’s fun and rewarding.
ROLE MODEL: I would have to say
Jesus. Every day I grow closer to Him.
FAVORITE GEAR Microsoft Band
BRAGGING RIGHTS I lost 50
NOBODY KNOWS I enjoy cooking. In fact, I enjoy it so much that I took private classes with a chef some time ago.
pounds in less than six months by eating right and exercising. POWER SONG When I want to get speed, I listen to “Run Anywhere (Corre a donde quieras)” by Torre Fuerte, a ’90s band. The beat gets me rolling.
FIT TIP Health is 20 percent exercise and 80 percent food. After all, you are what you eat. GUILTY PLEASURE Ben & Jerry’s Chunky Monkey ice cream
FITNESS GOAL I want to have a healthy life and be able to play in the field NEXT UP Spartan Race and Tough Mudder with my wife and kids.
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For the LOVE of the game T he ability of today’s elite players on the ATP and WTA tours has helped tennis remain one of the most popular sports to watch, and millions in the U.S. also enjoy playing the sport. With tennis season in full swing, the weekend warriors are hitting the courts. Many of them will have a stellar year and improve their game with clinics, lessons and matches — and many of those same people will end up with the inevitable strains, sprains and overuse injuries common to tennis. Research from the National Institutes of Health reveals evidence that there are about 54 injuries per 1,000 tennis matches played, but that doesn’t mean injuries are inevitable. With proper instruction, along with a varied fitness regimen, many players can enjoy a long and prosperous tennis season. Carla Brangenberg is a local coach who has been playing tennis since childhood and teaching adults and children in Memphis for more than 30 years. She’s also a professional umpire at the U.S. Open, and she owns Smashing Aces Tennis, that offers all types of tennis programs around Germantown. Brangenberg is no stranger to the aches and pains of tennis. Years of competing and teaching took a toll on her knees. She advises others not to play through the pain like she did, especially when she started playing. Today, trainers work to equip players with techniques that reduce overuse injuries and provide a highly enforced warm-up regimen that helps them reach their goals safely.
by Holli Weatherington photos by Jason R. Terrell
Gabrielle Hendricks (from left), Craig Miller, coach Carla Brangenberg, coach Sarah Hatgas, Shelly Butorac and Meredith Flynn take a break from hitting at Germantown Municipal Courts.
Prep Work
Before jumping on the court and hitting away, it’s wise to get with a professional who can help you with the mechanics of the game. “There is a running joke with tennis pros that’s not really a joke because it’s true,” said Brangenberg. “The worst time for a tennis pro is after the four tournaments.” She’s referring to four major tournaments, the Australian Open, the French Open, Wimbledon and the U.S. Open, not to mention for Memphians, the Memphis Open Brangenberg encourages players on their technique during (held in early February). “They come out here, out of practice. She has been teaching tennis for more than 30 years.
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COMMON TENNIS INJURIES 101 By far the most common overuse injuries include the elbow, shoulder, ankles and knees. They can happen gradually or you could have an acute strain or sprain that requires immediate rest.
Brangenberg shows Hendricks proper racket placement.
shape and overrun themselves,” she said. “The weekend warriors want to come out here and hit a forehand or volley like the pros.” The enthusiasm is wonderful for the game, but jumping onto the court with full force after taking a long break is a recipe for injuries. Work smarter, not harder, Brangenberg said. “Don’t not do anything for a year and think you’re going to play as hard as you can,” warned Brangenberg. “It’s one of the only sports that is a total body sport. You use every inch of your body. If you get hurt, you won’t come back for a long time.” “I always encourage a beginner’s class for novice players,” she continued. “Not just to learn tennis, but to learn how to warm up and do the right exercises.” Besides the technique and skill training, clinics help players gain vital knowledge on how to properly prepare their bodies for the non-stop, back-and-forth motion and repetitive movements that can add up to major pains over time. (See tennis warm up exercises in our Work it Out on p. 14.)
l Tennis elbow: caused by hitting the ball “late,” that is, hitting it when it’s beside your body instead of when it’s in front of your body. l Achilles tendon and calf strains: caused by the constant forward-and-back, and side-to-side movements. The best way to avoid an Achilles strain, or worse, a tear, is to warm up with heel and toe work. If you tear this tendon, you’ll be out for a long time and it could require surgery. Achilles will be sore and achy from overuse before they snap. l Ankle sprains and plantar fasciitis: quick thrusting movements and starts and stops lead to worn out ankles and feet. l Rotator cuff: the shoulder can lose strength and agility from the constant swing. Bad serving and over swinging on a backhand are the usual culprits.
dead balls can lead to rotator Brangenberg adds, “I don’t cuff and wrist strains. care if they’re 80 years old or a Dr. Greg Dabov, an orthopedic Regardless of their skill level, kid, out there on the court just surgeon at Campbell Clinic, sees one thing Brangenberg won’t do like anywhere in life, you can’t the wear and tear from tennis injuries on a daily basis. He is is let a student believe they can- succeed if you don’t try.” Brangenberg’s doctor and per- not do something. “I hear this the most – ‘I can’t,’” SMASHING ACES TENNIS formed her total replacement Aces Tennis is co-owned by she said. “I always tell them, ‘You Smashing knee surgery in November. Carla Brangenberg and Jenny Webster. “Spend time with a pro and couldn’t walk the first time you It’s located at the Germantown Municipal Park. Smashing Aces works with Germake sure you’re not develop- tried it.’” mantown Parks and Recreation to offer “You only have to win 51 pering bad habits,” said Dabov. “A a variety of programs. They specialize cent of the shots to win, so give pro can look at your swing and in recreational leagues, social playing make accommodations for tech- yourself a break,” she continued. mixers, tournaments, after school pro“You already have an opponent, grams, and lessons and clinics. For more nical mistakes.” information, call 901-737-3232. “People can develop habits don’t be one to yourself.” that may work for them but they’re awkward and can end up down the road causing problems,” he said. Brangenberg’s passion for tennis is obvious, especially when she’s teaching. From swing to foot placement to eye focus, Brangenberg instructs on every facet of the game for each player and shares in their successes along the way. Often you can hear her calling out commands like, “use your legs” and “get your arms down” and “dead ball rolling.” A dead ball is a worn out ball that doesn’t bounce well. Hitting Craig Miller prepares to hit a forehand return.
What the Pros Know
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A your C look E Recommended items to up your game
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very tennis player needs gear, and the sport of tennis requires specific types of gear from head to toe, Think sun protection, sweat protection, grip protection and foot stability. And then there’s the racket and strings. No matter what, always take your racket for a “demo” to make sure it’s right for you and better yet, have a pro analyze your mechanics to help you determine the best racket and string type for your specific swing. We’ve gathered some products that are trending this tennis season, all available at local shops.
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Nike Dri-FIT tank in “Lava” - $55 LIJA compression skort - $85 Women’s Asics Gel tennis shoes - $130 Thorlo padded socks - $13 Nike Dri-FIT wrist bands - $9 l (Products available at String ‘n Swing)
Product photos by Jason R. Terrell
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Head tennis racket - $189 Pro Penn tennis balls - $4 Head tennis overgrips - $7 Wilson strings - $40 (String ‘n Swing) (Racket, grips, balls from Smashing Aces, G’town)
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v Sweat wicking cap - $18 (Available at Smashing Aces)
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6242 Poplar Avenue, Memphis, TN 38119 901-842-4327 172-D University Parkway, Jackson, TN 38305 731-660-5511
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Serving Up Stability and Coordination T by Holli Weatherington photos by Jason R. Terrell
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Toe walk Walk on tiptoes, keeping calves and core engaged and stance tall. Warms up feet and ankles.
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ennis professional, Carla Brangenberg, of Smashing Aces Tennis spends most of her time teaching clients about proper form and strategy. To help her clients with their fitness she often relies on her cardio coach, Sarah Hatgas. Hatgas was the Rhodes College tennis coach, both for women (38 years) and men (26 years). Needless to say, these ladies know their stuff when it comes to the game of tennis. Hatgas prepares the players for rapid movement, and gets their heart pumping with dynamic exercises that engage hand-eye coordination, side-to-side movements and fast footwork. Quickness drills, karaokeing (a balancing drill) and agility drills, along with exercises and stretches for the shoulders, heels and leg muscles, are essential before a match, or lesson. “We don’t do static stretches before a game, ever,” said Brangenberg. “We do dynamic warming up exercises first, then some stretching, but we save the static stretches until the end.” This Work It Out showcases some of the primary warmup exercises the pros use to keep players agile. In addition to your tennis training, both coaches highly recommend doing other workouts on nontennis days. Cross training is essential to avoid overusing the same muscle groups and to improve overall strength and endurance, especially if you play tennis regularly. You want to be correct from the ground up, and that starts with making the large muscles strong. “I’m a true believer in strengthening your lower body,” said Brangenberg. “Your legs hold up your entire body.” In between tennis workouts, alternate endurance days with cardio days. Include core and balance exercises to keep your trunk strong. Think hamstring, quads, lower back and abdominals. Utilize stability balls, bands and straps (like thera-bands and TRX straps seen in most gyms) for a variety of abdominal and leg exercises.
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Standing with partner behind you, legs in a wide “v,” the partner rolls the ball through your legs and you sprint after the ball. Cardio warm up.
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Opens up the hip flexors.
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Front leg swings
Two people toss the ball with one hand to the opposite hand. Builds hand-eye coordination.
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Take a warrior stance position with front leg bent and back leg straight. Keep core engaged as you twist your waist with feet planted firmly to the ground. Stretches core.
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Running sideways, foot over the other. Builds coordination and foot agility.
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Autism Awareness Month by Lance Wiedower
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bout 1 percent of the world’s population has autism spectrum disorder with it occurring in an estimated 1 in 68 U.S. births, according to the Autism Society. It’s important to diagnose as young as possible. The human brain experiences a great deal of development from birth to age 3, so if autism spectrum disorder can be detected in those first couple of years, the child can get in therapy to learn social interaction. “If you can catch it while the child’s brain is developing and get the child in therapy to learn how to make eye contact and socially interact, they’re less likely to have symptoms,” said Anne Zachry, assistant professor and chair of the Occupational Therapy Department at the University of Tennessee Health Science Center. “As they get older the brain still has elasticity, but the earlier we can catch it, the better.” Tara Mohundro is president of Autism Resources of the MidSouth, a support group for those living with autism and their families. She also is the mother of a child with autism. And while there are avenues of support for children with autism, there are many challenges for family members. “When my son was diagnosed there was nowhere to go to get help,” she said. “I had two older kids. We were talking apples and oranges at that point. There were services that help him but nothing that helps me as the parent. We had to navigate health care and education. We’re still grieving what they call loss of the typical child, that he might not have the normal life.”
ARMS started in 2008 and has grown as a support group to help families navigate the new reality. That includes siblings who need to learn to interact with a young sibling on the autism spectrum. Zachry also practices as an occupational therapist and has treated a lot of children with autism. She has noticed an uptick in the number of children diagnosed, but isn’t sure
hundro points to cultural references to better understand the range that can go from Sheldon Cooper of the TV show “Big Bang Theory” to Dustin Hoffman’s character Raymond in the movie “Rain Man.” In fact, Cooper’s character is only rumored to be on the autism spectrum. “It’s the social aspect that makes it autism, which makes it difficult to navigate the workplace,” Mohundro said. “A lot of children don’t understand irony or sarcasm. They’re very black and white. They’re very literal. That can make it difficult to function. They don’t understand the world around them.” That lack of social understanding is a challenge as children on the autism spectrum age. “They’ll call and they have these great college degrees but can’t get jobs,” Mohundro said. “They’re failing interviews. It’s because of the social aspect. A lot of times you can just tell them, ‘That’s rude, we don’t do that.’ But somebody has to tell them. Social skills are hard to teach unless it’s in the moment. You have to see the faux pas occur. And it’s hard because you cannot predict every social situation.” There are signs for parents to look for with younger children. When a child gets close to 2 years old, observe if he or she points at an object across the room. If so, it’s a good sign. Limited language the reason. “That’s the huge question no one and repetitive behaviors also are can answer,” she said. “More chil- warning signs. “There isn’t one sign but several dren are being diagnosed and there signs together that cause a child are arguments that children were to be further assessed,” Zachry there with it all along and we’re just said. “A lot of times parents don’t diagnosing it more and some say there are more cases than ever. I recognize it. They think the child is just shy. A pediatrician will see think research is still out.” Autism spectrum disorder af- the child for a sick visit and realize fects everyone differently. Mo- something is not right.”
Good Health
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Child Abuse Prevention: You can help by Kristen Waddell
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ach year we recognize April as National Child Abuse Prevention Month. An estimated 3.3 million reports of child abuse are made each year in the United States, and experts believe the actual number of incidents of abuse and neglect is three times greater than reported. Shelby County has the highest number of reported incidents of child abuse in Tennessee. Along with local law enforcement, organizations such as the Commission on Missing and Exploited Children (COMEC) and Memphis Child Advocacy Center provide information and training to health care workers, educators, parents and children to educate, investigate and in turn, to eradicate child abuse. COMEC has served our community for more than two decades, providing family counseling and group training on topics such as truancy, child abductions and runaways, drugs and alcohol, human trafficking, bullying, Internet safety as well as child neglect and abuse. COMEC hosts educational events that teach people what to look for, what the laws are, how to report suspected child abuse and the penalties for failure
Nearly 80 percent of child abusers are parents and 90 percent are individuals the child knows.
to report activity. COMEC also provides resources through a qualified network of service providers. “The majority of child abuse cases we come in contact with are child sex abuse, such as trafficking and prostitution,” according to Captain Len Edwards, COMEC’s executive director and retired Memphis Police Department officer. “These oftentimes occur because the victim has run away or has been left with an older adult who promises them freedom and fantasy.” Memphis also is home to the Memphis Child Advocacy Center. The primary goal of the Memphis Child Advocacy Center is to ensure children are not further victimized by the intervention systems designed to protect them. In 2015, 2,941 reports of suspected abuse were reviewed by the specialized team housed at the CAC. “Helping victims become children again. That’s why we’re here,” according to the CAC’s website. “Our vision is a community where children are safe, families are strong and victims become children again. Our mission is to serve children who are victims of sexual and severe physical abuse through prevention, education and intervention.”
A child is abused or neglected every 47 seconds in the U.S. Maltreatment of a child can take the form of physical, sexual or emotional abuse, bullying and cyberbullying, abandonment, threats to harm a child, congenital drug addiction or neglect. Child abuse and neglect can have lifelong implications for the victim. Every adult involved in the life of a child plays a critical role in helping maintain that child’s safety, so it is important to recognize your vital role and learn how to help protect the children in your life from abuse and neglect. If you would like to take a more active role in your community, contact one of these local organizations directly. To report child abuse or neglect in Tennessee, call the Child Abuse Hotline at 877-237-0004. Local Contacts:
Memphis Child Advocacy Center 1085 Poplar Ave., Memphis, TN 38105 memphiscac.org info@memphiscac.org 901-525-2377 Commission on Missing and Exploited Children (COMEC) 616 Adams Ave., Rm. 102, Memphis, TN 38105 comec.org comec@comec.org 901-405-8441
WAYS TO HELP PREVENT CHILD ABUSE l Be a nurturing parent. Children need to know they are loved and capable of following their dreams. l Help a friend, neighbor or relative. Help take care of the children, so the parent(s) can rest. l Help yourself. Take time out when stressed or overwhelmed. Don’t take it out on your kid. l Learn what to do if your baby won’t stop crying. l Never shake a baby – it can result in severe injury or death. l Develop parenting resources at your local library. Find out whether your local library has parenting resources, and if it does not, offer to help obtain some. l Promote programs in school. Teaching children, parents and teachers prevention strategies can help keep children safe. l Volunteer at a local child abuse prevention program. For information about volunteer opportunities, call 1-800-CHILDREN. l Report suspected abuse or neglect. Call the department of children and family services or your local police department. Source: PreventChildAbuse.org
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Good Health
RESETTING YOUR MOOD by Stacey Wiedower
“Laughter is the best medicine.” You’ve heard it before, but do you buy it? You should. “Laughter is a natural and free stress reliever,” said Dr. Heather Hardison, a Collierville-based clinical psychologist. “It’s amazingly effective for changing moods. It often comes up in therapy as an outlet.” That’s right — doctors actually prescribe funny movies, goofy sitcoms and fun nights out with friends as an alternative to medication. In fact, a good, deep belly laugh releases endorphins that can increase your overall feeling of well-being, not unlike a runner’s high. “It’s a lot like prescribing exercise,” Hardison said. “When you laugh, it releases endorphins, which are what we call the ‘feel good’ chemicals in the body. Endorphins are released through laughter the same way they are through exercise.” In other words, a half-hour sitcom can improve your mood in much the same way a cardio workout does. Just don’t expect it to burn as many calories. But to earn these laugh-induced benefits, you need a good, hard, hearty laugh — not just a titter or a chuckle. “Researchers believe that the long series of exhalations that come from hearty laughter actually physically works and exhausts the abdominal muscles,” Hardison said. “That would be the body thinking that’s exercise, and that’s what triggers the endorphin release. You don’t get that with a giggle.” For that reason, she recommends a night out with friends for a true regimen of laughter. The more fun, funny and upbeat your friends are,
WAYS TO TICKLE YOUR FUNNY BONE Looking for a laugh? We’ve put together a few ideas for zany ways to have fun:
the better you’ll feel. No joke. “We tend to laugh harder and more frequently with a group of friends,” Hardison said. “As a psychologist I think it’s wonderful that we have these healthy options for resetting our moods and mind frame without turning to anxiety meds or alcohol. And with laughter, there are no ill effects that we have to experience afterwards.” According to the Mayo Clinic, laughter induces physical changes in your body that can lead to both short- and long-term benefits. In the short term, laughter stimulates your heart, lungs and muscles and releases those all-important endorphins. It also “fires up and then cools down your stress response,” inducing a feeling of relaxation. In the long term, hearty, regular laughter can boost your immune system, increase your personal satisfaction and even reduce pain,
according to the Mayo Clinic staff. That’s because endorphins also are the body’s natural pain killers, Hardison said. “Hospitals use it for pain management,” she said. “As long as you don’t have stitches, you can watch something funny, read something funny, and the endorphins the brain releases are natural pain killers. It increases your pain threshold, your ability to handle the pain and gives you a distraction from pain. Beyond just changing your mood, it can be a real part of your routine for pain management.” In fact, laughter is an important coping mechanism for dealing with all of life’s downers. “Those who use humor are more resilient during trying times in life,” Hardison added. “It resets the brain.” Don’t believe it? Go ahead and laugh. And feel free to thank us for it later.
Join a club. Book clubs, wine clubs, poker nights, bunco parties. These types of fun events with friends give you a regularly scheduled dose of laughter. l Throw a theme party. Because there’s nothing funnier than seeing your best friend’s straight-laced spouse dressed like an ’80s rock star. l Host a game night. It’s hard not to laugh when you’re playing goofy board games with friends and family. Even Trivial Pursuit is hilarious with the right crowd. l Bring on the cat videos. Sometimes cute, fuzzy animals are all it takes to feel good. l Go to a comedy. Watch and laugh. Memphis offers loads of on-stage comedic action, from comedies at Playhouse on the Square to live stand-up at Chuckles Comedy House in Cordova. Funny movies are a great option, too, especially when you’re with friends.
Good Health
REVAMP your New Year’s resolution of watching these stories, you’ll learn a lot, too. o you missed your New Weight loss, like any other worthy Year’s resolutions to exer- goal, is attainable through one princise, eat healthier and look ciple — perseverance. Nearly everyand feel better. Or you started but one slips from time to time or tries a somehow lost them. There are only subpar strategy. The key is to learn two choices left to you now — con- from your slip-up and refuse to let it tinue your unhealthy and unhappy keep you from your goal. Get up and spiral into bad health and obesity or try again, a different way this time. resolve to change now! There is no avoiding it. You must do one or the Here are some basics to other. remember as you begin New Year’s resolutions are an in- your weight loss journey teresting cultural phenomenon. It’s today. a “restarting,” if you will, where we decide to make changes in our lives First, calories are key. You must for the better. Some people succeed. burn calories through exercise, and But it’s also a cultural joke that most you must learn to eat fewer calories. resolutions are failures. We’ll get into Experts say you lose more weight how not to fail soon, but first let’s real- initially by diet, and you keep it off ize there’s nothing magical about Jan. long-term by exercising regularly. So 1. Why can’t your resolutions be for you need to do both. You don’t have April 1 or May 10, or any day for that to be a nutritionist to watch calories, matter? The important thing is that but the more you learn about food you are motivated to start, and that and portions, the better off you’ll be. you take action now. A simple way to start is by using an app on your smartphone to track Not feeling motivated calories. It will track both food intake enough? and those burned during exercise. MyFitnessPal is one of these, and it’s Most people get motivated to lose easy to use. Give it a try. weight by one of three things: the An appetite suppressant like phenthreat of a serious medical condition termine can help. Phentermine is a (such as heart disease or diabetes), stimulant you take once in the mornreaching an all-time-high weight or ing. It will give you energy, which will seeing themselves in a photo that is help you get started on your new unflattering. These are all good rea- exercise program. But it also curbs sons to start a weight-loss program appetite, so it will help you with cravthat encompasses exercise and ings in your early diet phase. Eventuhealthy eating. ally you can stop using phentermine You may also find good motivation when you’ve got your new eating and on the Internet. Try looking up sto- exercising habits down. ries of people who have overcome You may be intimidated by the large weight problems and have be- idea of needing strenuous exercise come very fit. YouTube is particu- such as running, biking, rowing and larly good for this. If you see people so on. Don’t be. While the more inwho were way worse off than you tense exercises can be fun and will that overcame their problems, you’ll burn more calories, research has feel like your weight loss goals should shown that the largest number of be easier to attain. And in the process people who lose weight and keep
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by John Bills, M.D.
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it off utilize walking as their main form of exercise. So just start there if you like — take a walk. Start slow and gradually build up time and distance. You can decide if you want to run or lift weights or something more strenuous later.
weight in the first few months, which will motivate you to continue. If you prefer to buy your own food, organizations like Weight Watchers also are great. The main way to start your resolution is to act now. Start planning and watching your diet today. Get a Another huge factor for workout in today — even if it’s just a short walk, it’s a start. Read someyour success is social thing for a few minutes on exercise, support. healthy eating, or weight loss daily. Build on this tomorrow. We all are a If you can, get your family involved with your program. Or find bundle of habits, and habits are hard to change. But with persistent effort, a workout buddy. If your friend is you can remold your body and your counting on you to take that walk or bike ride, you’re less likely to put health. Persistence means trying again, even if you messed up yesterit off. Plus your workouts will be day. The more good days you have, more fun with someone else. Eventually you will need to learn the more the good habits will grow, how to watch your calories with or- and soon they will take the place of dinary food from the grocery store the old bad habits. The time to start and restaurants, but initially some your resolution to lose weight is now. people do very well with programs like Jenny Craig or Nutrisystem. The John Bills, M.D. food is good, but in small portions. It Cordova Medical Clinic may help you lose a larger amount of cordovamedical.com
Recipe
20 Good Health
BLT Two Ways: Recipe and photos by Andrea LeTard
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ne of the fondest memories I have of my great-grandmother, Grams, is her making tomato sandwiches. A trip to her house in Coffeeville, Mississippi, always included long talks sitting at the kitchen table surrounded by bread, mayo and fresh tomatoes. Today, I have a genuine passion and love for BLTs. As a chef, it may be one of my favorite things to make, and I bet I’ve made 100 different versions of them. I credit my Grams for this as she taught me if you have fresh tomatoes and bread, a lovely creation can be made. If you’re a meat eater, more than likely bacon tops your list as favorite food items of all time, which makes the BLT one of the loveliest sandwiches ever created. If you’re trying to stick to a healthy diet though, you may decide against the ever-divine BLT. Some of you may turn to turkey bacon, others may just leave the
bacon off all together. I have two thoughts on this: turkey bacon is not always a healthier option and everything in moderation is A-OK. If you have ever looked at the nutritional info on turkey bacon and compared it to certain brands of real bacon, there’s not a large difference. I have seen turkey bacon with just as many calories, fat and double the sodium of the bacon I typically buy (Boar’s Head is one of the lowest calorie brands). And going back to the tried and true fact that anything unnatural is not good for you is why I stick to regular bacon and eat it in moderation. As my momma always said, “a little of anything never hurt anybody.” Here, I share two of my favorite BLT recipes of all time: a healthy version that’s no carb, low calorie and high protein, and a good old fashioned BLT with a little spin on it that will make you excited for tomato season.
BLGGT Sandwich (Bacon, Lettuce, Grilled Green Tomato) Grocery List (makes 4 sandwiches): l 8 slices thick cut bacon l 2 green tomatoes cut into 8 ¼-inch slices l Olive oil l Kosher salt l Pepper l 1 loaf country bread cut into 8 thick slices
Classic sandwich & baked chicken
l 4 tablespoons butter l ½ cup mayo l ½ cup finely minced herbs (basil, parsley, chives) l 1 lemon – juiced l 2 heirloom tomatoes cut into 8 ¼-inch slices l 4 large lettuce leaves
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Directions:
1. Fry bacon until crisp. Set aside on a paper towel lined plate. 2. Set a grill pan to high heat. Brush sliced green tomatoes with olive oil and sprinkle with salt and pepper on both sides. Grill 2 to 3 minutes on each side until charred with grill marks. Set aside. Brush each side of sliced bread with butter. Grill on each side for 2 to 3 minutes until each side is toasted with nice grill marks. Set aside. 3. In a small bowl, mix together mayo, minced herbs, lemon juice, and a dash of salt and pepper. Sprinkle sliced heirloom tomatoes with salt and pepper on both sides. 4. Build sandwich. Add mayo to each slice of bread. Top each sandwich with one lettuce leaf, two heirloom tomatoes, two grilled green tomatoes and two slices of bacon. Close sandwich and cut in half to serve.
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Good Health
BLT Chicken Grocery List (makes 4 servings): l 4 boneless skinless chicken breasts l Kosher salt l Pepper l Ÿ cup low-fat mayo l 2 tablespoons chopped chives l 1 lemon – zested and juiced l 4 small tomatoes – cut into 8 thick slices and dried well with paper towels
l 8 slices of bacon l 16 oz. shredded lettuce l 2 tablespoons creamy Dijon mustard (can mix together 1 tablespoon of regular Dijon mustard and 1 tablespoon of low-fat mayo) l Âź cup good quality extra virgin olive oil l Avocado (optional)
Directions:
1. Heat oven to 400 degrees. Salt and pepper both sides of the chicken breasts. In a small bowl, mix together low-fat mayo, chives, lemon zest, juice from half the lemon,Âź teaspoons of salt, and Âź teaspoons of pepper. Spread 1 tablespoon of mayo on top of each chicken breast. 2. Top each piece of chicken with two slices of dried tomato and sprinkle with salt and pepper. Wrap bacon around chicken and secure with a toothpick on top of each tomato (bacon should help hold the tomato slices into place). Place each prepared breast tomato side up on a baking sheet lined with foil and bake for 30 minutes or until bacon is crispy and chicken is cooked through. 3. While chicken is baking, prepare the salad. In a large bowl, whisk together mustard, remaining lemon juice, olive oil and a dash of salt and pepper. Put shredded lettuce in the bowl and toss with dressing. To serve, place a bed of salad on each plate and top with prepared chicken. Add avocado if desired.
ABOUT ANDREA Andrea LeTard is a selftaught chef in Memphis. Originally from Mississippi, she offers services ranging from cooking classes to dinner parties. She also offers her services as a personal chef. To learn more about her or to find more recipes, visit her website at andreascooktales.com.
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22 Good Health
Choose THIS, Not THAT
To Keep Kidneys Healthy
by Emily Adams Keplinger
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rotecting the body’s filtration system, namely the kidneys, often is not treated as a priority. In order to highlight the importance of these vital organs, we’ve spoken with two local medical experts to learn Choose THIS: ways people can improve their kidney health. Mediterranean diet and Dr. Nawar Mansour is a nephrologist in practice at Kidney Specialists, freshly prepared foods PC in Midtown and North Memphis. He is a board member of the National Kidney Foundation and a recipient of the Lifetime Achievement Award from the National Kidney Foundation of West Tennessee. He talks to patients to educate them about lifestyle changes they can make to increase their kidney health. Dr. Bobby Kelley is a nephrologist in private practice in East Memphis. He was part of the group that founded the Kidney Foundation of Tennessee and served as the first medical director of the first dialysis unit (1968) at UT William F. Bowld Hospital.
Choose THIS:
Fresh fruits and vegetables
Fried foods or red meat
The Mediterranean diet emphasizes eating primarily plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts. It suggests replacing butter with healthy fats, such as olive oil, as well as using herbs and spices to flavor foods, instead of salt. “Sodium is often the biggest offender in people’s diets,” said Kelley. “It can increase blood pressure and uncontrolled blood pressure can lead to kidney damage. In fact, high blood pressure and diabetes are the two most common causes of end-stage kidney failure.”
Frying foods in fat adds calories and destroys natural nutrients. Diets high Water in animal protein can cause kidney damage. A 2003 study in the European Journal of Nutrition showed that a diet rich in animal-based proteins also could increase the risk of developing kidney stones from uric acid, while a vegetarian diet lowered the uric acid and prevented formation of stones.
Oil and vinegar dressings
Salty and processed foods
Not THAT:
Choose THIS:
Choose THIS:
Not THAT:
Not THAT:
Sugary drinks, sports drinks
Not THAT:
Creamy salad dressings
“Kidneys are complicated organs that are part of the body’s filtration system,” said Kelley. “Their job is to remove waste products from the blood. The connection between diabetes and kidney disease is that high levels of blood sugar make the kidneys filter too much blood. Ultimately, diabetes can damage the kidneys, causing them to fail. So one aspect of good kidney health is controlling blood sugar levels.” “Most people would be surprised to learn how much sugar is in a sports Creamy dressings have fats, oils and sugars, but no protein, adding to drink like Gatorade,” said Mansour. “Gatorade has 34 grams of sugar in a your calorie load. 20-ounce bottle. That’s approximately three tablespoons of sugar.”
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