A CENTURY OF FASHION CELEBRATING MEMPHIS BROOKS MUSEUM OF ART 100TH ANNIVERSARY ANNESDALE MANSION
1325 Lamar Avenue • Memphis, TN
THURSDAY, APRIL 14, 2016
11 a.m. - Mansion and Grounds Tour • Complimentary Champagne Cocktail 12 p.m. Luncheon and Fashion Review
Featuring the vintage fashion collection of Paul Thomas 21st century fashions of Chantal Johnson, 20twelve Hair and makeup by Sheila Wilson, Master Designs Narrated by Babbie Lovett
Tickets: $75 contact firstname.lastname@example.org or 901.212.5489 Valet Parking PRESENTED BY
Benefiting Memphis Brooks Museum of Art
March 2016 Features 6 Trend Alert: Barre Craze 8 Women’s History Month Profile 16 Beauty: Skincare at Any Age 18 Money Matters 19 Myofascial Release
Departments 4 Editor’s Letter 5 The Skinny 10 Memfit: Almetria Turner 14 Work It Out 20 Recipe
Grizzlies Up Close 11 Get to know the Memphis Grizzlies even better with these fun facts about some of the players from this year’s team.
I from the editor
HOLLI WEATHERINGTON Good Health Editor
t’s hard to believe that it is already March and the first quarter of 2016 is almost over, but here we are. This month, we lighten things up and focus on good fitness, beauty and nutrition. On the cover you’ll find two Grizzlies players who know how to get things done. Our feature on page 11 highlights some fun facts about several of Memphis’ favorite NBA players, like how they stay fit off season, their hobbies and a few other tidbits, like their favorite “cheat” foods. This month’s “The Skinny” offers a list of things to do for a spring break “stay-cation” right here in the Mid-South. Also read about some important news on extra-virgin olive oil, page 5. One of the hottest trends currently is barre fitness where a ballet barre is incorporated into highly effective cardio, body-weight and isometric exercises. Hear from two owners of the leading studios in town on why it’s so popular, page 6. March is Women’s History Month and we salute all women who’ve made history by honoring a local professional who has been making an impact in the health care industry for more than 40 years, Anita Vaughn, CEO of Baptist Women’s Hospital. Read more about her on page 8. This month our Beauty Beat reviews “Skincare at Any Age.” Hear from local experts on the best skin care regimens for ladies in their 20s, 30s, 40s, 50s and 60s, with some product suggestions, page 16. With tax season upon us, it’s impossible to ignore our finances, even if we want to. Our piece, “Money Matters” delves into the nitty-gritty of budgeting, saving and spending, page 18. Our Memfit profile this month showcases an inspiring lady who DIY’d her way to fitness and now she publishes a wellness blog, page 10. As always we round out each issue with food. This month the Chubby Vegetarian duo, husband and wife team Justin Fox Burks and Amy Lawrence, whipped up some delicious brunch items for us using produce from local farmers markets. Check it out on page 20 and be ready to replicate it; we sure are! Enjoy our magazine as you get ready for spring weather and activities. Be sure to follow us on social media. Contact me anytime with questions or story ideas at email@example.com. 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 area medical practices and other strategic rack locations. All rights reserved. Reproduction in whole or part without written permission is prohibited. Copyright 2015.
Contributors Justin Fox Burks Lorrie Garcia Jasmine Hunter Emily Adams Keplinger
Amy Lawrence Jason R. Terrell Lance Wiedower Stacey Wiedower Troy Glasgow
For information on advertising in Good Health magazine, contact Amy Mills at 901-529-2213 or email amy.mills@ commercialappeal.com. 495 Union Avenue, Memphis TN 38103
on spring break, food & fitness by Emily Adams Keplinger
Spring Break Staycation: Keeping It Local nstead of going away for spring IMemphis break, why not enjoy what the area has to offer? There’s so much to see and do, right here in the Mid-South. Nature and the Great Outdoors: • Memphis Zoo - Regular admission, “Tennessee Tuesdays” at the Memphis Zoo will NOT be in effect in March. • Lichterman Nature Center • The C.H. Nash Museum at Chucalissa - Learn about the area’s original Native American inhabitants. • My Big Backyard at Memphis Botanic Garden History: • National Civil Rights Museum - The NCRM is free for adults with TN State IDs from 3-5 p.m. on Tuesdays. • Pink Palace Museum - The Pink Palace museum is free on Tuesday afternoons from 1-5 p.m. The CTI 3D Giant Theater is not included IMAX Movies (reopening with 3D movies March 8) & Sharpe Planetarium
Shows at the Pink Palace. Featuring: - Meerkats 3D - Flight of the Butterflies 3D - Jerusalem 3D - Humpback Whales 3D - The Jungle Book Music: • Blues Hall of Fame • Rock and Soul Museum • Stax Museum • Sun Studio • Graceland Day trips: • Downtown Memphis - Arcade Restaurant - Railroad & Trolley Museum - The Peabody Hotel • Northern Tennessee - Discovery Park of America - Reelfoot Lake • Arkansas - Historic Colony of Dyess - Southern Tenant Farmers Museum - Johnny Cash’s boyhood home tour - Tyboogie Restaurant
The Kids Ultimate Fitness Challenge
he largest mobile fitness event in the T nation will be in Memphis as part of its coast-to-coast challenge to keep kids
active and healthy. On March 19, from 10 a.m. to 6 p.m. at Audubon Park, kids can participate in a timed obstacle course that includes running, crawling, climbing and calisthenics. The event is free and open to the public. Activities are planned for the whole family to inspire a fit and healthy lifestyle. For more information, visit allstaractive.com/event_tour.
Is Your Olive Oil Authentic? ecently the CBS television show R “60 Minutes” reported on the problem of corruption of some foods
for which Italy is most famous. Journalist Tom Mueller estimated 75 percent of the Italian imported Extra Virgin Olive Oils on the shelves of grocery stores in America are not what they claim to be — in actuality, “they are seed oils made to look like olive oil (which cost a fraction of the price to produce or they do not meet the legal definition of Extra Virgin Olive Oil).” Complicating this issue is the fact that a product labeled “Made in Italy” or “Made in Greece” only has to be bottled there. An “origin” stamp isn’t actually from where an food product is made, but from where it’s bottled. More than likely it was shipped there from somewhere else and bottled in the country that got the “made in” stamp. Buying Tips: A good olive oil should taste light, not heavy, a bit fruity, slightly bitter and peppery. It should not taste metallic, moldy or like cardboard. Choose containers that protect against light. Buy quantities that you will use up quickly.
Good news: Olive oils are now being produced in the South. Olives come from the same family as cherries and plums, so olive oil is basically fruit juice — and like fruit juice, fresher is better. Shopping for olive oils from locally sourced, specialty stores like The Mighty Olive and Square Olive can help ensure you are getting the benefit of freshness and Extra Virgin Olive Oil can add antioxidants, as well as flavor, to your dishes. Plus, quality authentic olive oils can be purchased online, too. Test it yourself: Here’s a simple way to test the authenticity of Extra Virgin Olive Oil (EVOO). Place the bottle in the refrigerator — it should become cloudy and thicken or even solidify. As it warms on the counter, it becomes liquid again. You can also check online at sites such as foodrenegade.com/ real-food-resources/#fats. Healthy alternatives: There are alternatives to olive oil that pack a wide range of health benefits. Other choices are coconut oil, red palm oil, sesame seed oil, nut oils, avocado oil, flaxseed oil, fermented cod liver oil and ghee.
Ballet-inspired exercise gaining in popularity by Emily Adams Keplinger
ike spin classes, yoga and CrossFit, barre is becoming part of our everyday vernacular as more people opt for this form of exercise. There are approximately 700 corporate-owned studios across the country, with another 100 slated to open this year. But why is barre experiencing such a spike in popularity? We talked with two local franchise owners to get their take on it. Memphis native Allison Hudson had been a professional dancer in Los Angeles for nine years before returning to Memphis in 2008. She found the local fitness landscape barren with regard to dance fitness. And with knee issues, she realized she wasn’t a candidate for the running aspect of CrossFit training. She also said she wanted something more upbeat than yoga. “I knew that barre fitness was up and coming in other areas of the country,” said Hudson. “When I looked into the possibility of a franchise, I liked the fact that Cardio Barre instructors were not only trained in fitness moves, there was also a mental component.” Hudson explained that instructors help maximize results and serve as spotters for class participants to ensure that moves are done correctly. All Cardio Barre instructors are required to have four years of classical ballet training and undergo a month of training at the “mother studio” in L.A. They are also trained in Anthony Robbins motivational speaking. Hudson partnered with her fa-
th ra le m w m ap
gr ca ju qu be re th
bo sa se w st to
Participants at a Pure Barre class do a squat-hold move. ther, Donnie Steward, and opened Cardio Barre in Overton Square in 2013. With five instructors, including herself, the classes were sold out as soon as their doors opened, with more than 700 students. Last summer Julie Arney joined their partnership and the group opened a second location in Germantown. They now provide classes for more than 2,200 people. It was a family affair for Lindsey Laurenzi, too, when she and her sister, Kimberly Morgan, opened Pure Barre in Germantown in 2010. They opened a second location in Warm up session at Cardio Barre in Overton Square. East Memphis in 2011 and recently (Dec. 2015) opened a third site in clients on their monthly rosters. is kind to our bodies — you don’t Olive Branch. Both women are When asked why she thought usually get that combination. In instructors and have seen their barre fitness was gaining such a fact, orthopedic clinics have been clientele grow from 700 people a following, Hudson said, “Barre is sending us their post-surgery reweek to averaging more than 3,000 a quick and effective workout that hab patients for targeted workouts
that are gentle, but help improve range of motion. Barre exercises lengthen and strengthen your muscles, as you’re burning fat. The workouts are designed to sculpt muscles and elongate the body’s appearance.” Laurenzi said, “More people are gravitating to barre exercise because it is a total body workout in just 55 minutes. It produces results quickly, and anybody can do it because it is a low impact exercise regimen and each person works at their own pace.” Like many barre enthusiasts, Miranda Karr Harbor started barre fitness on the invitation of a friend. “I’d taken all sorts of classes; kick boxing, step aerobics, Zumba, etc.,” said Harbor. “But after having my second child, I was looking for a workout that combined cardio with strength training. I also wanted to have a supportive environment
that was primarily comprised of women.” As the mother of two young children, being able to pick her class schedule online was helpful to Harbor, too. “I liked the structure of the available class schedule and after only eight weeks, I could see a noticeable increase in my muscle tone and flexibility,” said Harbor. “I did Pure Barre for two to three years, then my schedule changed. Now I do it at home with workout videos. It is the most effective workout program I’ve ever done.”
FOR MORE INFO
Think you might want to give barre a try? Getting started is easy. Both Cardio Barre and Pure Barre welcome walk-in’s. Monthly memberships are available after the initial class. For more information, visit cardiobarre.com and purebarre.com.
photo by Troy Glasgow
Pure Barre owner Lindsey Laurenzi with instructor, Elizabeth Sledd at the East Memphis studio.
Winby Losing A weight-loss treatment plan customized to your health, medical history and weight loss goals.
Cordova Medical Clinic 901.888.1000 | 1660 BONNIE LANE · CORDOVA, TN W W W. C O R D O VA M E D I C A L . C O M
Women’s History Month Honoring Anita Vaughn, CEO of Baptist Women’s Hospital
by Lance Wiedower
nita Vaughn has spent 43 years to at Baptist Memorial Health Care, de starting as a young critical care pe nurse in 1973 in the old medical center m hospital. tr Vaughn’s path in the health care indusho try wasn’t necessarily laid out in front of on her; she’s climbed a ladder through the a clinical and administration sides until she ce was asked to be the first Chief Executive C Officer of Baptist Memorial Hospital for Women, which opened in 2001. a Vaughn initially studied commercial art di at the University of Memphis, but quickly Ja realized it wasn’t for her. So she and a th friend decided to check out the Baptist ce Memorial Hospital School of Nursing, a a move that launched a long and fulfilling flo health care career. Those early days working in intensive care weren’t easy. “I can remember most of those nights very well,” Vaughn said. “The fear [was] that it was in critical care and people were critically ill and we were all new young nurses. Thank goodness there were older JASON R. TERRELL nurses who served as great mentors to Baptist Women’s CEO Anita Vaughn (left) talks with nursing coordinator Kerry us and took us under their wing. … I also remember what a great experience to be Griggs in the Baptist Children’s Hospital emergency room. able to take care of such ill patients and A four-year stint working for the hospital humbled that they had that faith and see the majority of them get better. It was system managing 14 minor med facilities trust in me,” she said. “I had a healthy fulfilling and I knew this is what I was cut followed before a phone call asking her to fear but I knew I had an entire system out for.” lead the women’s hospital came. behind me. While working as a critical care nurse, “My short time away from the hospital I “If you surround yourself with people Vaughn also continued her education greatly missed hospitals,” Vaughn said. “I smarter than you and [you] all work at Memphis, earning bachelor’s and love hospitals and all the team work and together, the outcome will be a win for master’s degrees in public health. At good things that happen.” everybody,” Vaughn continued. “That’s the main hospital, Vaughn advanced to When she became director of nursing what I’ve always found. I’m not the best management of its intensive care units at Baptist East, Vaughn said she began nurse, I’m not the best financial person before moving to what was then known to realize the dream of becoming a CEO but I surround myself with the best, and as Baptist East where she was director of was possible. we do have the best leadership team in S nursing and ultimately became assistant “There hadn’t been that many female this hospital.” ex vice president of clinical services. CEOs at Baptist so I felt very blessed and Vaughn’s leadership role actually began tio
“If you surround yourself with people smarter than you and [you] all work together, the outcome will be a win for everybody. That’s what I’ve always found. ” to expand in 2008 when the decision was made to bring pediatric services from the main hospital and make it a true women’s and children’s hospital. The four-story wing onto the women’s hospital has a separate identity, the Spence and Becky Wilson Baptist Children’s Hospital. The first floor, which features a 10-bed pediatrics ER and diagnostics area opened in January 2015. Vaughn said there is a plan to apply for a certificate of need this year for a second and possibly third floor. “We’re looking at an aggres-
sive timeline because the need is there,” she said. “We’re seeing 7,000 kids a year at Baptist Memphis and we’re going to hit 16,000. It demonstrates a definite need for this type of service in East Memphis.” While Vaughn is still going strong, she also admits the idea of retirement is creeping in. It has been 43 years, after all. “I still have a few things to do,” she said, referring to the children’s services. “When we opened the women’s hospital in 2001, this was our baby. To me, the women’s hospital is what brought us all to the dance. I’m very proud of it.”
Spence and Becky Wilson Baptist Children’s Hospital is one expansion to the Baptist Women’s Hospital under the direcan tion of CEO Anita Vaughn.
GET HEALTHY TOGETHER March is National Nutritional Month The Y has always been a place where families can play and be active together, and that’s more important than ever. Whether the activities are physical, like sports or exercise classes; or more recreational, like swimming, cooking and arts, we want families doing them together because you’ll live healthier and make memories for a lifetime.
JOIN TODAY ymcamemphis.org
Almetria Turner #memfit
Lifestyle and wellness coach, blogger, motivational speaker
fit and finally free SPORT Running and cross/strength training SUPPORT Memphis Jewish Community Center, Black
Almetria Turner is the author of wellness blog fitandfinallyfree.com, and has won numerous medals from races.
Men Run, Black Girls Run and the Memphis Runner’s Track Club.
WHY I RUN/TRAIN To keep healthy and fit, and for those who say they can but believe they can’t.
BODY CHANGE 342 pounds to 165 pounds. Size 32 to a size 6/8
WHY DID YOU MAKE THIS CHANGE When I developed diabetes and hypertension, I knew that wasn’t the life God intended for me to live.
WHAT KEEPS YOU MOTIVATED My Fit and Finally Free followers and clients on social media keep me motivated.
BRAGGING RIGHTS Since May 2014, I’ve completed 10 5Ks, one 10K, one 15K, a navy nautical 10-miler and nine half-marathons, with St. Jude being my first half in December 2014.
POWER SONG “Dark Horse” by Katy Perry and “No Hands” by Waka Flocka Flame.
Photo by Jason R. Terrell
FITNESS GOAL To be the best athlete I can be by maintaining my weight loss, staying healthy, fit and injury-free while sharing and showing others how they can do it, too. I plan on running my first full marathon by the end of the year.
ally and financially. Know your total worth.
FAVORITE GEAR My Asics running shoes, colorful
FAVORITE HEALTHY SNACK
scarves I wear on my head when working out/running, and the lifestyle and wellness day planner I developed to help keep me balanced and on track.
Dannon’s Light and Fit 80-calorie chocolate on top strawberry Greek yogurt or blueberry Greek yogurt with flax seeds and slivered raw almonds.
NOBODY KNOWS I’m a huge Jeopardy fan. When I
GUILTY PLEASURE Memphis Pizza Cafe or Pyros
was in high school, I wanted to compete in the Jeopardy teen tournament.
thin crust veggie pizza
FIT TIP The best investment you can give to yourself is be-
Half Marathon in May, Chicago Half Marathon in September, and the St. Jude Marathon in December
ing in the best shape of your life emotionally, physically, spiritu-
NEXT UP Race 13.1 in April, Great American River Run
Grizzlies up close
he Memphis Grizzlies are always hard at work on their game. But what about when they aren’t playing basketball? How do they get ready for a game? What do they do when they’re not playing? How do they stay motivated? Everybody knows that professional athletes work their bodies hard and make a living from performing at high levels, but it’s nice to find out a little more about their individual interests, hobbies and lives beyond the basketball season. This month we talked with six Griz players about some of their outside interests and gathered a few fun facts, Memfit style, like learning their favorite cheat foods. After all, they are just like the rest of us, if we happened to be super tall athletes who made our living playing at the professional level.
photos courtesy of Joe Murphy/ NBAE via Getty Images
GUARD MIKE CONLEY Do you have a pregame or postgame ritual or good luck charm? I eat pasta before every game. How often do you work out in the offseason and what workout do you do? I work out four or five days a week. It consists of weightlifting, conditioning and on-court basketball workouts. For the on-court basketball stuff, I concentrate on a lot of shooting and a lot of stuff to help with jump shot form. What is your favorite activity/hobby besides basketball? I play golf and video games. Right now, my favorite video game is Halo. When I go back to Ohio, I really enjoy playing on all the golf courses out there. What is your workout power song? I like Future. My song by him is “March Madness.” What is your favorite workout gear? I like sweats, any kind of jogging sweats. I wear those all the time. If you weren’t a basketball player, what would you be? I might be doing something in forensic science. Probably some CSI stuff or working in a lab.
CENTER MARC GASOL How often do you work out in the offseason and what workout do you do? My favorite workout is when we go to the beaches (of Spain) and do some sunrise workouts — either biking through the mountains or kayaking. Then we go to the weight room and do that stuff. Working outside is just very nice.
What is your favorite activity/hobby besides basketball? Spending time with family or going (to Spain) and seeing the team in Girona and spending time with the basketball club there. That always helps me, I just like being up there. What is your favorite splurge or ‘cheat’ food? Sushi. Rice at night is not the best thing to have, but when I want to “cheat”then I’ll have sushi. What is your workout power song? We’re so lucky to have so many different types of music that can help with every type of moment. But I really like J-Cole lately. What is your favorite workout gear? I really like the machine that feeds you back the basketball while you’re working out on the court. That and a speaker. I like to have music while I shoot. Both of those are a must. If you weren’t a basketball player, what would you be? I’m not exactly sure. Perhaps a teacher.
GUARD COURTNEY LEE
Chilling with my family is probably my favorite hobby when I get the free time.
Do you have a pregame or postgame ritual or good luck charm? Pregame — yes. After shootaround, I go home, eat a meal with my chef, relax a little bit and surf the Internet. Then I take a two hour nap and come to FedExForum early — three hours before a game — and do my same shooting routine. I usually go eat after that, then go in the training room to do some corrective work, do some stretching, pray, then it is game time. How often do you work out in the offseason? What workout do you do? I work out in offseason all of the time. My favorite lift is probably the bench press. I also make sure to do some bicep curls and ab work, because I live in Florida and I go to the beach a lot. What is your favorite activity or hobby besides basketball? Chilling with my family is probably my favorite hobby when I get the free time. What is your favorite splurge or cheat food? Laffy Taffys. I also love Chipotle. I’m also a big fan of certain food trucks in Florida where I live in the offseason. What is your workout power song? Anything with DMX. What is your favorite workout gear? I can’t work out without music. I don’t even need headphones because I’m just going to blast it. If you weren’t a basketball player what would you be? I would be doing something with my degree in graphic design/criminology.
GUARD MARIO CHALMERS Do you have a pregame or postgame ritual or good luck charm? I always have to take a shower before the game and listen to music. How often do you work out in the offseason? What workout do you do? In the offseason, I usually work out twice a day. My favorite workout is probably pool workouts. What is your favorite activity or hobby besides basketball? Playing pool What is your favorite splurge or cheat food? Chocolate chip cookies and brownies with vanilla ice cream. What is your workout power song? Right now, it would be Future or old Jay-Z. What is your favorite workout gear? My iPod, no doubt. I have to have my music to get going. If you weren’t a basketball player what would you be? Video game programmer.
In the offseason, I usually work out twice a day. My favorite workout is probably pool workouts.
D ch Ia tu H d Iw ge co W I’m fa W Il If Iw tin
FORWARD JAMYCHAL GREEN
I would probably be a football player. I was pretty good at football until I started growing up and getting taller.
Do you have a pregame or postgame ritual or good luck charm? I always FaceTime my daughter before the game and read scriptures. How often do you work out in the offseason? What workout do you do? I work out on the basketball court five or six days a week. I normally get up some shots, conditioning and post work. In the gym, I usually get the workout from the coaches and we go through it together. What is your favorite activity or hobby besides basketball? I’m a big family person, so I like to be around family, my daughter. I enjoy going on vacations with family and spending any free time with them. What is your favorite splurge or cheat food? I love hamburgers and pizza. I really like to go to Gus’ Fried Chicken. If you weren’t a basketball player, what would you be? I would probably be a football player. I was pretty good at football until I started growing and getting taller. But, if I stuck with it, I think I would be pretty good at football. I would be a tight end.
FORWARD BRANDAN WRIGHT How often do you work out in the offseason? What workout do you do? I do a lot of working out. I hit the court every day, and take the weekends off. I do weights — strength and conditioning — four days a week, like clockwork. Off the court in the weight room my favorite move is probably the squat. What is your favorite activity or hobby besides basketball? I like to go to the movie theater. There are lots of big movies coming out in summer 2016. What is your favorite I’m not sure what I would splurge or cheat food? I’m not into fast food. I do love be. But I know I would finish some Hershey’s chocolate, school. And I’ll always though. What is your workout power be a dad. song? No song in particular. But I have to have some loud music to get through a workout. Whatever new music is hot at the time is usually best for me. What is your favorite workout gear? I’m a Nike guy, so I love my Nike Frees. I also really love the compression stuff and like to wear a lot of colors. I also like using a watch to detect my heart rate and see how much I’m moving as long as I’m not doing any kettlebell stuff where a watch gets in the way. If you weren’t a basketball player what would you be? I’m not sure what I would be. But I know I would finish school. And I’ll always be a dad.
Work It Out
SPRING BREAK READY by Holli Weatherington
t’s Spring Break time again and for many folks, the holidays and funky weather may have led to a few extra pounds of baggage. As the temperature warms, it’ll be time for shorts, summer tops and bathing suits. Whether you’re a gym member or not, you can start a balanced exercise plan. Dynamic exercises like the ones shown here offer full-body toning and can be done at home. These moves target the areas that women want to tone the most: back, shoulders, butt and abs. You’ll need a pair of light to medium weights, a mat, either a stepper or a sturdy box about 4 to 6 inches high, and of course, motivation. Do these moves three days a week along with two to three days of cardio for stellar results. For more ideas, visit websites that offer free daily exercise routines like Greatist.com.
Standing bicycle crunch Stand with feet shoulder-width apart and with hands behind your head, alternate opposite elbow to opposite knee, pulling abs in tight. Do three sets of 20 reps.
Single-leg bridge chest press Grab your 5 to 10 pound weights and your stepper or box. Put weights in your hand in the ready position. Place your feet upon the stepper and get in a bridge position, heels down, toes up. Simultaneously lift one leg straight up while doing a full pelvic lift and lifting arms into a chest press. Do three sets of 15 on each leg. Rest for 10-20 seconds between sets.
Crunch Chop With one weight, lie flat with your arms over your head holding the weight vertically, legs up in “L” position, feet together. As one move, simultaneously lift the weight over your head and chest while opening your legs into a “V” and then do a crunch forward. It will look like you are “chopping” between your legs. Do three sets of 15-20 reps.
Back-flys Stand with feet shoulder-width apart and use 5 to 10 pound weights (lighter if you’re brand new to lifting weights). Hinge over at the hips and hold in your abs tightly to protect your back. Arms at your side, pull your arms back in a wide position, as if you were hugging a large tree. Stop the weights at shoulder height and repeat. Do three sets of 10-12 reps.
Reverse plank one leg raise extension Sit on the floor with your hands behind you, hands facing forward toward your feet. Lift up your hips and straighten your arms. Hold that plank position static. Bend one knee up and then kick that leg out straight, slowly, tightening your glutes. Do 10 reps on one leg, then switch to the other. Do three sets of 10 on each leg. Short rest in between full sets.
Skincare at Any Age by Stacey Wiedower
leanser, check. Toner, check. Moisturizer, check. You might think you’re checking all the right boxes in your daily skin care regimen, but did you know the products that were important in your 20s aren’t the same ones you need in your 30s? The same goes for your 40s, 50s, 60s and beyond. We’ve brought you sage advice from area skin experts to help you navigate the overwhelming array of products and zero in on what you need right now to optimize the health of your skin. The best news? It’s never too late to start putting these tips into play.
In Your 20s
Your 20s are about prevention, as well as forming healthy habits, said Paige Garland, owner of Rachel’s Salon & Day Spa. “At that age you develop habits for the long term, but you keep it simple,” she said. “Cleanser, toner, moisturizer. There’s no need for a serum at that age.” Eye creams should target puffiness (look for caffeine in the ingredients list) and dark circles, not fine lines. And of course, sunscreen is key. Sarah Briley, esthetician and cosmetologist at Rachel’s, recommends a sunscreen under makeup even if your cosmetics contain an SPF. Another tip that applies to all ages — but which 20-somethings especially need to hear — is to remove your makeup before going to bed. “Each time you sleep in your makeup, you’re aging yourself two weeks,” Briley said. Recommended:
Recommended: Aveda Tourmaline Charged Exfoliating Cleanser, $29
In Your 30s
In this stressed-out decade, it’s important to stick with the sunscreen, but you also want to add exfoliation to your routine, said Tomi Beckemeyer, owner of Skincare by Tomi at The Skin Clinics East. She recommends talking to a skin care pro to find a retinol exfoliant that’s right for your skin, because not all products are meant for all skin types. Why is exfoliation so important? “When you’re 10, your skin cells turn over constantly, and that’s why kids’ skin looks so luminous,” Beckemeyer said. “In your 20s and 30s, dead skin builds up over breakouts, and that causes more breakouts and even duller skin.” On the flip side, be careful not to over-exfoliate, added Briley, because it can thin your skin. And you might think about adding a nighttime serum to your regimen, too. JanMarini Age Intervention Retinol Plus MD, $85
Image Skincare sunscreen, $34
Aveda Botanical Kinetics Energizing Eye Creme, $35
In Your 50s
The loss of estrogen women experience in our 50s causes a loss of moisture and elasticity. “Add in a product that helps the skin produce that on its own,” Garland said. “You don’t want to add synthetic collagen. You can stimulate cell production on a basal level. It’s still alive — you’ve just got to get it moving.” Recommended: LifeLine Neck Firming Complex, $180
In Your 40s
This decade is when skin starts losing volume, Garland said. A lack of natural collagen production is the culprit behind this new “slackness” in your skin. “If you can, find a product that helps to reproduce the skin’s natural collagen elasticity,” Garland said. “The Green Science line is Aveda’s most advanced science within the line, and I absolutely swear by it.” The 40s are also a good time to re-evaluate your cleanser. The gels you used in your 20s and 30s might be too astringent, meaning they can dry out your skin. Try a cream cleanser instead.
In Your 60s
Recommended: Aveda Green Science Line Minimizer (aka, “no-tox Botox”), $85
Beckemeyer started following her own tips and taking control of her skin care at age 50. A decade later, her skin “looks better than when I was 49,” she said. “If you haven’t started doing anything yet, it’s not too late.” On the flip side, if you’ve followed the steps outlined above, this is the age when you get to enjoy the results. Skin care becomes simpler again in your 60s and 70s, because “the habits are there and you’ve created those patterns,” Garland said. “You don’t necessarily continue to add products. You just embrace it.”
MONEY MATTERS How fit are your finances? by Lance Wiedower
he idea of financial health is daunting. The words budget, savings and retirement are scary, but they don’t have to be. In fact, it all begins with one simple question: Why? More specifically, why is someone saving? What is the driving force behind the decision to put away money? “Before you can plan you have to know why you’re planning,” said Philip Moser, a financial advisor with Dixon Hughes Goodman Wealth Advisors. Moser said in his primary professional role of helping people achieve their financial goals he acts as quarterback of the planning process, from insurance and estate planning
BUDGET BITS 4 Determine what drives your financial decisions 4 Concentrate moneysaving efforts on those goals 4 Determine expenses and income to establish a realistic budget 4 Identify what’s important and focus savings toward those goals 4 Be realistic
to investments, retirement, cash flow and budgeting. But he said before anyone gets to the point of deciding where their money should go he always starts by asking clients why money is important to them. It might be to take time off from work to start a family or to follow a career dream of starting a business. Buying a home, traveling more often or a child’s education all qualify under the “why.” “Once you have a good idea of your values then it’s easier to set specific goals,” Moser said. “Once we identify the reason money is important, then we can set four, five or six financial goals they may have.” Looking at the big picture is daunting. It’s easier said than done to max out a 401(k), invest in a Roth IRA, save for children’s college and pay down a home mortgage. Moser bases much of what he does on Carl Richards’ book “The One-Page Financial Plan.”
But don’t just decide to have an emergency fund of $1,000. Map out a realistic way to save $1,000 by putting away $150 per month until the goal is reached. And make sure that amount works with a household budget. Struggling to stick to a budget? One way to follow it is by creating envelopes for specific categories and placing the allotted amount of cash in each one. When the cash runs out, the fund is gone until the following month. Every budget should have Identifying what someone’s contingencies built in. financial needs and wants “You have to plan for potential are will direct how and where ups and downs in income,” said money is put aside. Chirag Chauhan, financial plan“It’s important to prioritize ner with The Barnett Group. those and focus on one at a “What you spend is what you time and do it in the right order have control over. You can’t according to the values you’ve set,” Moser said. “If your value is always control income sources. wanting your children to have a You have to start with a conserbetter life than you, then saving vative budget and stick to it. If for college may be a higher pri- you have a good month, sock some away.” ority for some than saving tons Based on Richards’ book, of money in retirement. Your financial priorities are based on Moser also recommends couples attack a plan sepathose values you set out.” rately first. He suggests writIt’s also important to make ing down financial values and goals realistic. While someone then coming together to create with the priority of saving for a household goals. child’s education should put And Chauhan said it’s impormoney toward that goal, it’s also good to have an emergen- tant to remember not all advice fits everyone’s circumstances. cy fund in place first. “There is a lot of one-sizeSure, it’s great to have thousands banked away in a college fits-all advice, but it’s important to be aware of things you’re fund, but what happens when able to do,” he said. “A lot of a job is lost or big medical bills pop up and all the extra money times people come to us and say, ‘I’ve read about this, what is tied up in an education acshould I do?’” count?
Feel Good: Myofascial Release by Lorrie Garcia, LMT, NCTMB
hen it comes to sports, fascia can be your friend or foe. Whether you’re a professional athlete or a weekend warrior, John Barnes Myofascial Release is essential for stellar performance, less injury, and staying on top of your game as you age. “Myo” means muscle and “fascia” is connective tissue. According to the International Congress on Fascia, “Fascia is the soft tissue component of the connective tissue system that permeates the human body. It forms a whole-body continuous three-dimensional matrix.” For muscles to contract and relax and tissues to glide against one another during movement, fascia must be hydrated and pliable. Fascia is also the body’s shock absorber and when it becomes stiff or restricted force disperses unevenly throughout the body, leading to injury. Did you know tight fascia can even prevent muscle firing and lead to muscle weakness? Fascia becomes tight and stuck in athletes for many reasons. The healing process after trauma, surgery, and muscle tears can cause layers of fascia to stick together (adhesions). Poor body mechanics, repetitive strain, and chronic inflammation can cause tightness in fascia that doesn’t respond to traditional stretching. Unfortunately, as we age, fascia becomes stiffer and less pliable. John Barnes Myofascial Release is an effective form of bodywork that can get you moving with more ease. It’s a nonaggressive modality that produces profound results. Your therapist will gently elongate your fascia for a minimum of 3-5 min-
utes, releasing the elasto-collagenous complex. No lubrication is used and your therapist may work in areas that seem unrelated to your symptoms. This is because the fascial system is completely interconnected.
Where is fascia inside my body? Imagine your body were an orange. This is how your fascia would be arranged: • Outer Layer- Superficial fascia is like the thick, white, hard tissue that attaches the orange to the peel. In us, it holds the skin to the body and provides a framework for subcutaneous fat. • Inner Layer- Deep fascia is like the white fibers that separate the sections of an orange. It separates our organs and keeps them
After a few sessions you will notice greater range of motion, less pain, and better performance. Even long-standing injuries respond to the gentle methods used in John Barnes Myofascial Release. The longer you’ve been
in place. • Cellular Level- Cellular fascia is like the white fibers that weave through a single slice. It holds the slice together and holds in the juice. In our bodies, cellular fascia keeps the 70 percent of our bodies that is fluid in the right place.
What does fascia do in my body? • Supports and stabilizes, enhancing the postural balance of the body. • Is vitally involved in all aspects
experiencing problems, the more sessions it may take to get you back in top form. However, including self-myofascial release in your daily care regimen will speed up the results exponentially.
of motion and acts as a shock absorber. • Aids in circulatory economy, especially in venous and lymphatic fluids. • Fascial change will often precede chronic tissue congestion, creating fibrous tissue. • Is a major area of inflammatory processes. • Has its own contractile forces that allow fascia to contract during fight-or-flight. • When tight, can inhibit muscle firing, leading to weakness. John F. Barnes, PT
20 Good Health
Serendipity in the Kitchen by Justin Fox Burks and Amy Lawrence photos by Justin Fox Burks
e are so not planners. It’s more fun to be this way in life; we’re actually thrilled to pieces whenever an original plan we’ve been forced to make suddenly falls through and crazy new possibilities open up. We sometimes create daily schedules just for the joy of thumbing our noses at them in real time. It’s especially exciting to not get locked into a tired old routine when we’re cooking meals each week. We never decide what to make until the last possible minute. We debate, we brainstorm, and we figure it all out as we go. The trick is to have plenty of options at the ready in the fridge and pantry. (And maybe settle on the particular region that will inspire the meal.) This awesome brunch came together one recent Sunday morning when we were in the mood to make something more involved than our usual weekday omelet or oatmeal. We wanted to really do it up, even just for the two of us, simply because we had the time.
Vegetarian Sunday brunch menu
We always zero in on any available eggs at the Cooper-Young Farmers Market and make it a point to stock up on our perennial Paleo favorite, sweet potatoes. We grab spices we like but don’t use all the time, like ancho chili powder. We often have a bunch of something (like limes) bought while running errands in Germantown and stopping to check out the produce specials at Sprouts Farmers Market. Whenever we go to the Winchester Farmers Market, we make it a point to grab a couple of cans of chipotle peppers for various sauces, and our standby Whole Foods olive oil, under $8 for a big bottle, is used to cook everything — even some desserts. We believe it’s not hard to find nutritious food just about anywhere. This month, feel free to make the process more like jazz music. Shop here and there, buy whatever appeals to you, figure out what to do with your finds on the fly, and relish in an exciting sense of serendipity in your kitchen. Oven-Roasted Chipotle Sweet Potatoes with Avocado
Makes 3 to 4 servings l l l l l l l l
1 large (or two small) sweet potatoes (peeled, cubed) 1 chipotle pepper from a can (minced) 1 tablespoon olive oil 1 teaspoon cumin 1 teaspoon sherry vinegar 1/2 teaspoon Kosher salt 1/2 teaspoon cracked black pepper 1 ripe avocado (sliced)
l l l l l l l l l l l l l l
Oven-Roasted Chipotle Sweet Potatoes with Avocado INGREDIENTS
In a large mixing bowl, toss the cubed sweet potatoes with the minced chipotle pepper, olive oil, cumin, sherry vinegar, salt, and pepper until well-coated. Spread the potatoes out in a single layer on a parchmentlined baking sheet. Place into a cold oven and set the temperature to 415 degrees. Check them in 15 minutes. They should be golden and ready in 20 minutes. Serve hot garnished with sliced avocado, salt, and pepper.
In ho fin um sp ea T lik to ch o P sm tu p it an A ut tim m U w
FO Hu au Re ch
d et h o
Salsa-Poached Eggs over Fajita-Style Vegetables Makes 3 to 4 servings
INGREDIENTS l l l l l l l l l l l l l l
4 medium tomatoes (like Roma, roughly chopped) 1 serrano or jalapeno pepper (stem removed) 1 clove garlic 1 lime (juiced) 1/2 teaspoon Kosher salt (more for garnish) 1/2 teaspoon cracked black pepper (more for garnish) 4 large eggs 1 8-ounce package crimini mushrooms (sliced) 1 green bell pepper (sliced) 1 small red onion (sliced) 1 teaspoon cumin 1 teaspoon ancho chili powder (or smoked paprika) 1 tablespoon olive oil Chopped green onion (for garnish)
In the work bowl of your food processor, place the tomatoes, hot pepper, garlic, salt, and pepper. Pulse until mixture is finely chopped into a fresh salsa. Place mixture into a medium frying pan and place over medium heat. Using a wooden spoon, make four divots in the mixture. Crack one egg into each divot and cover. Allow eggs to cook for 5 to 7 minutes. The whites should be set, and the yolks should be to your liking. While the eggs are cooking, in a large mixing bowl, toss the mushrooms, bell pepper, red onion, cumin, ancho chili, and olive oil together until all vegetable are coated with olive oil and spices. Place a large frying pan over high heat until little wisps of smoke rise from the hot metal. Now, put your vegetable mixture in and give it a little shake. Let the mixture rest in the hot pan for 45 seconds before tossing everything to redistribute it (by the handle, jerking it back and forth like you’d do to flip an omelette) or simply use a spatula. Allow the vegetables to rest for another 45 seconds to 1 minute before flipping them again. Flip the vegetables one last time and allow them to cook for 1 minute. To serve, place the mushroom, pepper, and onion mixture onto a serving dish. Using a spatula, place the eggs on top. Garnish the eggs with the remaining salsa and green onions.
- FOR MORE INFO: Husband-and-wife duo Justin Fox Burks and Amy Lawrence are the authors of the cookbook, “The Southern Vegetarian: 100 Down-Home ot Recipes for the Modern Table.” For more recipes, visit their blog, chubbyvegetarian.blogspot.com.
Salsa-Poached Eggs over Fajita Style Vegetables (left)
Making a Difference Since 2011.
www.pinkribbonsmemphis.com · 716 North White Station Road, Memphis, TN 38122
22 Good Health
Five Things Dry Eyes Say About Your Health Provided by Whitney Hauser Southern College of Optometry
f you’re a dry eye “sufferer,” the disease may indicate you have a greater health problem. Some symptoms can be improved by lifestyle changes, while others require more thorough evaluation by your doctor. 1. Blinking and digital devices — Complaints associated with overuse include blurred/fluctuating vision, tired eyes, and redness. These symptoms tend to get worse throughout the day. People fail to blink as often when they stare at their phones. Testing can be performed to analyze your blink frequency and completeness. Simple exercises can make a big difference. 2. Hormone changes — Whether it’s pregnancy and use of birth control pills for women of childbearing years, or menopause and hormone replacement (HRT) for middle age and beyond, all can affect the eyes’ tear film. Post menopausal women taking an estrogen only HRT were found to be at 69 percent greater risk of dry eye disease development, while those on a combination of estrogen and progesterone were found to be at 29 percent greater risk. The most common patients tend to be women over 40. 3. Autoimmune disease — It’s essential that the three different layers of tear film all be present in correct amounts or the patient will suffer dry eye
symptoms. In patients with autoimmune disease like rheumatoid arthritis, lupus and Sjogren’s Syndrome, the water component (middle layer) is often deficient. While artificial tears are the mainstays of dry eye patients, they don’t offer enough help. Special supplements called autologous tears can be made from components of the patient’s own blood to find the right balance for each individual. Additionally, there is often an inflammatory origin to the water-deficient dry eye with autoimmune disease. Ophthalmic medications can be prescribed to help regulate inflammation and improve symptoms. 4. Medications — Antihis-
tamines, decongestants, heart medications, anti-depressants and glaucoma drops are some of the most common medications that cause dry, irritated eyes. Never discontinue a medication without discussing it with your physician. If no alternatives are available, your eye doctor may make recommendations to decrease the irritation and improve your quality of life. 5. Sleep apnea — Individuals with sleep apnea are also more prone to dry eye complaints. The skin around the eyes tends to be looser and causes a problem called “Floppy Eye Lid Syndrome.” The eyelids can separate at night causing exposure of the eye and resulting in redness and
irritation in the morning. Patients who wear a sleep apnea device during the night also have dry eye complaints. The masks tend to blow air around their eyes and cause problems. Overnight gels and moisture chamber goggles can help. Dry eye disease can have multiple causes and anyone can be subject to its development. If you think you may have dry eye disease, contact your eye doctor today for an evaluation. Whitney Hauser is an Optometric Physician who sees patients at the TearWell Advanced Dry Eye Treatment Center on the Southern College of Optometry campus. Visit tearwell.com to learn more.
Run to help us reimagine whatâ€™s possible in brain and spine care. 5K & 1 MILE FAMILY FUN RUN
9 am | March 5, 2016 6325 Humphreys Blvd. Memphis, TN 38120 Sign up, racesonline.com/events/semmes-murphey-foundation-5k For volunteer opportunities, email firstname.lastname@example.org
THANKS TO OUR SPONSORS:
Guiding Your Path to Oral Health
Dental Implant • Bone Grafting • Crown Lengthening & More! Enjoy Care-Free, All Inclusive Procedure Planning, No Hidden Fees or Unexpected Costs
NO COST Dental Implant Consultation.
Dr. Michael M. Perry Dr. Brenda L. Fowler 5 Locations to Serve You Bartlett | Collierville | Memphis | Oxford | Southaven