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Good Health

June 2016 Features 8 Veterinarians: Keeping our pets healthy 15 High Heels, High Stress 19 Ways to reduce inflammation 22 Choose This, Not That

Departments 4 Editor’s Letter 5 Beauty: Waxing 101 6 The Skinny: Teen Driving 14 Memfit: Grace Harwood 16 Work It Out: POUND 18 Memfit: Ellen Phillips 20 Memfit: Leigh Harris 21 Recipe

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Boredom Busters

We tried out three nontraditional fitness classes in the Memphis area: POUND, hula hooping and aerial yoga. If you’re tired of your workout routine, these classes may help.

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Good Health

A from the editor

HOLLI WEATHERINGTON Good Health Editor

s we say goodbye to spring and the school year (can you believe it, already?) we make our way into summer. Sticking to a consistent workout schedule with all the additional events and tasks the summer brings can be a challenge, but it’s one worth rising to. In our June issue, we share our experiences taking three different unique workout classes. Our three part cover story on p. 9, offers a first-person perspective of three trending workouts that are growing in popularity in the Mid-South: POUND, hooping and aerial yoga. Go on a journey with us through these fun and challenging workouts! Getting ready for shorts and bathing suit season means a rise in waxing appointments. For those who have never tried waxing for hair removal, our Beauty Beat this month is a “Waxing 101” for beginners, p. 5. June is National Safety Month and with an impending influx of young people on the roads, we focus on safe teen driving in The Skinny, p. 6. Our furry friends are part of the family and keeping them healthy is a top priority. Read about how one Mid-South organization is equipped to offer pet medicine and surgery to animals, performing innovative surgeries and utilizing veterinary medical advances for animal disease management, p. 8. Our Memfits in this issue focus on the three class instructors that we highlight in the cover story, pp. 14, 18 and 20. Learn more about their backgrounds and fitness motivation. You’ll see our Work it Out, p. 16, features our cover girl demonstrating a few core tightening moves from POUND class. For all the ladies out there who torture themselves in the name of foot fashion, our “High Heels, High Stress” story is for you, p. 15. Hear from orthopedic doctors on the potential health risks of high heels to your feet, ankles and spine. All of us deal with inflammation from time to time, but inflammation affects every area of our bodies and is the source of all disease processes. Hear from local physicians on the process of inflammation and how to prevent it, p. 19. Our Recipe features a summer favorite — juicy peaches. They are just now coming into season, so hit your local farmer’s market and try these scrumptious recipes from food blogger, Cara Greenstein, p.21. Finally, our Choose This, Not That this month focuses on better choices for optimal weight management, p. 22. We hope your summer gets off to a good start! Keep up with us on social media and email me anytime! 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 Erinn Figg Emily Adams Keplinger Lance Wiedower Stacey Wiedower

Photographers Troy Glasgow Jason R. Terrell, cover art Designer Jasmine Hunter

Niche Executive Editor David Boyd (david.boyd@commercialappeal.com) For information on advertising, contact Amy Mills at 901529-2213 or amy.mills@commercialappeal.com.


Good Health

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Waxing 101 by Stacey Wiedower

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air removal is a fact of life. Another fact is that there are good ways to do it — safe, painless ways — and bad ways to do it. (Ouch!) We’re here to help you learn about the good ways to achieve smooth, hair-free skin.

What Is Waxing?

If you’re new to the idea of waxbased hair removal, here’s the deal. Waxing gives you an alternative to the old-fashioned razor blade with longer-lasting results. Depending on the type of treatment you receive, wax is applied directly to the skin and generally removed, along with unwanted hair, using special paper or cloth strips. From the eyebrow to the upper lip, the armpit to the bikini zone, a range of areas can benefit from a little bit of hot wax — just not too hot. More on that later. Waxing removes hair from the root, with one application lasting up to several weeks. Plus, over time, it can help thin the hair so less of it grows back.

Where to Go for Wax

This is not a try-it-at-home situation, ladies (and gents). Though any salon can offer waxing services, it’s best to seek out an esthetician or cosmetologist who’s trained in the specialized practice of wax. “You need to go to someone who is experienced in waxing and who is a licensed esthetician,” said Mona Sappenfield, owner of Mona Esthetics in Laurelwood shopping center. “Look around the area and make sure it’s sterile and clean. (The esthetician) definitely needs to be wearing gloves, with a high regard for sanitation because things do go wrong with waxing.”

What to Watch Out For

Here’s a flash of the obvious: hot wax is hot. “If the wax is too hot, you need to tell them,” Sappenfield said. “It can rip your skin off and it can burn.” Your esthetician should temperature test it first. It’s also possible to have a reaction to hot wax, sometimes as a result of dirty pores. Another thing to know is that when wax is overheated, the depilatory can melt or burn,

chemically destroying wax, Sappenfield said. The result is that the wax might grab skin, not the hair.

Types of Wax

Sappenfield prefers hard wax, which is heated to a lower temperature. “It’s warm,” she said. “It should never be hot-hot.” Hard wax seals itself around the hair follicle, making it a good choice for removing fine hairs. Softer waxes, which are applied with special spatulas, heat to a higher temperature and are more fluid. And soy-based waxes are preferred by many because they’re less likely to pull on skin, making them a potentially less painful choice. “Some waxes contain antifungal or antibacterial agents,” Sappenfield said. “There are all kinds of different waxes you can choose from.” Generally speaking, an esthetician will have a go-to wax product for which he or she has received specialized training.

Wax Alternatives

If you’re tired of the razor but not quite sure you want to turn to wax, other alternatives exist for removing unwanted hair. Mona Esthetics,

for its part, offers laser hair removal among its specialties, as do many area medi-spas. Sappenfield’s spa also uses a blade-based treatment designed to remove fine, fuzzy facial hair. “It’s a lovely treatment,” she said. “People love it. It prepares skin for product and treatment much better, and it’s a very hygienic treatment.”

DID YOU KNOW? Waxing began in ancient Egypt as a beauty ritual for women, where having smooth, hairless skin was considered standard. A mixture of oil and honey was applied to their bodies, and then stripped to remove hair at the root. This is now known as “sugaring.” This method is still used today and can be more cost-effective and less painful. Source: care2.com


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The Skinny

Good Health

National Safety Month: Teen Driving by Erinn Figg

Happy National Safety Month, kids! And yes, when we say “kids,” we’re talking to you, MidSouth teens — or maybe, more importantly in this case, your parents. Established in 2004 by the National Safety Council (NSC), National Safety Month — observed annually in June — aims to prolong lives by educating the public on ways to reduce causes of injury and death at home, work and on the streets. Each week has a different

theme. This year, the nonprofit safety organization will highlight the themes “Stand Ready to Respond,” “Be Healthy,” “Watch Out for Dangers” and “Share Roads Safely.” In this article, we’ll focus on roads, specifically the threats they pose to teen drivers. According to the Tennessee Department of Health Injury Prevention, from 2010 to 2014, 357 Tennessee drivers between the ages of 15 and 19 died in motor vehicle crashes. And nationally, car crashes are the No. 1 cause of death for teens, per the NSC.

So what can we do to keep our teens safe behind the wheel? Here are a few tips for parents from local and national experts: Consider investing in driving school. “We see parents spending a lot of money on baseball, soccer, dance, piano and other extracurricular activities — and that’s all good — but the biggest threat to teens’ lives is getting behind the wheel of that car,” said Shannon Pitner, director of Pitner Driving School Inc. in Germantown. “When it comes to what’s really

important in teens’ lives — and we’re talking life-saving — these kids need experience behind the wheel of a car. Just like in sports or if you’re going to be a musician, the only way to get good at it is with practice and training.” In operation for about 40 years, Pitner Driving School offers year-round courses for teens and adults at various locations and includes a mix of classroom time and one-on-one driving instruction. The school also is certified to administer state written and road tests for driver’s permits and driver’s licenses.


Good Health

Stay involved, particularly during your teen’s first year of driving. “To the parents who have just taken their kid to get their license, that’s when I want them to really be worried,” said Kathy Bernstein, senior manager of Teen Driving Initiatives at NSC. “That first year of independent driving is really the riskiest time of your driving life. As parents, we think, ‘OK, we took them to the DMV and they got a piece of plastic that says they’re licensed to drive,’ but really, all that means is that during those 15 minutes when the teen was with the instructor, they didn’t screw up. It doesn’t make them a good driver.” Bernstein encourages parents to keep riding with their teens and observing their driving skills as much as possible during a teen’s first year with a driver’s license.

Talk, talk, talk and keep talking. Even when a parent is driving and the teen is a passenger, keep up the conversation about safe driving, Pitner advises. And while doing so, ask them to put away their phones and watch you drive. “Talk about what you’re seeing, what you’re looking for, how far down the road you’re looking and what hazards you’re perceiving,” Pitner said. “Whether you think they’re listening or not, they are.” Practice what you preach. Pitner and Bernstein both agree that a parent’s own actions are crucial in teaching a teen about safe driving. “Be a good example behind the wheel. If you tell your kid not to talk on the phone, don’t do

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it yourself. If you tell them not to text and drive or to wear a seatbelt, do those things yourself. Teenagers learn the most from their parents,” Pitner said. Lay down the law. Set boundaries and expectations for new teen drivers, Bernstein said. “Create a parent/teen driving agreement so everyone understands the rules and the consequences for violating those rules. We encourage families to do this together during that first year.” She encourages parents to visit DriveItHome.org for an example of this agreement, called The New Driver Deal, along with other resources such as the Digital Driving Coach, a collection of lesson plans to assist parents in helping new teen drivers improve their driving skills.

RESOURCES Pitner Driving School Inc., 901767-4704, pitnerdriving.com, pitnerdriving@comcast.net. Classes available throughout the year. l

DriveItHome.org — A collaborative effort by the National Safety Council and other organizations designed to help parents coach new teen drivers. l

NSC’s National Safety Month, nsc.org/act/events/Pages/ national-safety-month.aspx. Includes free downloadable resources for each week of National Safety Month. l

Tennessee’s Graduated Driver’s License Guidelines — Teen drivers who are 18 and younger are required to adhere to certain driving restrictions. For details and educational materials, visit tn.gov/safety/article/gdl. l

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Good Health

Veterinarians: Specialized Care for Pets

Dentistry, also is part of the prac- emergency hospitice. tal that is availhen Dr. Bill Miller perMemphis Veterinary Specialists able to everyforms surgery, it helps is one of the few non-university one 24 hours a that he’s a perfectionist hospitals in the U.S. where veteri- day, seven days at heart. As an eye surgeon, every- nary school graduates can continue a week. thing he does has to be precise. training in an accredited residency The opportuAs the city’s first veterinary spe- program to complete additional nity to offer a cialist focusing on animal ophthal- training required to earn a special- unique service mology, he knows how important ist designation. while seeing a his services are to the animals he To be called a specialist in any pet and owner cares for, as well as the owners who field in veterinary medicine, a doc- happy is a big love them. tor must be a board-certified dip- reason to go “I have an affinity for older dogs,” lomate of the American College of to work every he said. “I like things being done Veterinary Medicine. day. precisely. When dealing with eye The doctors at Memphis Veteri“I had to surgery and diagnosis of eye sur- nary Specialists work with take all the gery, it has to be precise. A 10th of primary care vets to proteeth out CONTACT a millimeter can be successful sur- vide services typically of a pet’s Memphis gery or a catastrophe. I like that. A found only at teaching mouth,” Specialists lot of older dogs have vision prob- hospitals. Twenty Veterinary Green555 Trinity Creek Cove, lems. That my desire for precision doctors are on staff at field said. “The owner Cordova, 901-624-9002 coincides with the patient popula- Memphis Veterinary was hesitant and the tion I like the most works well.” Specialists, offering Open Monday - Friday dog was in a lot of pain. 8 a.m. to 6 p.m. Miller is the founder of a national services ranging from They came in for a twoinitiative to provide free eye ex- dermatology to internal week recheck and (he acts ams to service animals. He’s also medicine. like) a new dog. He’s doing things one of 20 specialists who operates The specialties offered make he hasn’t done in years. That’s what Memphis Veterinary Specialists, Memphis Veterinary Specialists gets our juices going. Having that a referral-based practice founded unique. under our roof here with other speabout 20 years ago. It’s made For example, it’s the only cialists, I consider ourselves to be up of veterinary speciallocation in West Tennes- the Mayo Clinic of Memphis. We can ists who are see that offers CT scans look at the body in ways that others rarities in the for animals. There are four can’t. I can see things in the mouth Memphis region. board-certified surgeons some people can’t see. The same Dr. Barden Greenspecializing in neurological, thing for an ophthalmologist and field, the region’s only orthopedic and soft-tissue dermatologist. We can help pets veterinary oral surgeon surgeries, as well as two get over serious diseases.” and one of only 45 vetboard-certified internal That collaboration and teamwork erinary dental practimedicine specialists. gives Memphis Veterinary Specialtioners worldwide From its offices at 555 ists a leg up, not that there is any to be named a Trinity Creek Cove in competition to what the group offellow of the Cordova, Memphis fers. Academy of Veterinary SpecialWhen Miller sees older dogs, Veterinary ists also provides an many times the eye problems are by Lance Wiedower

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caused by other health issues, such as diabetes or inhalant allergies. “ Ma ny times eye problems are just the tip of the iceberg that some

other disease is causing,” he said. “Having an oncologist and dentist and things like that, we can address problems at one time. I’ve had a dog come in for cataract surgery and we end up diagnosing diabetes. With an internist who can get a dog regulated for diabetes, we can do surgery. English bulldogs have respiratory difficulties and skin disease through inhalant allergies that contribute to ocular disease. By correcting the skin problems and respiratory problems the eye problem is resolved.” Most patients who come to Memphis Veterinary Specialists are first referred by a primary care vet, although the practice will take appointments. “Essentially, with few exceptions, we can do just about everything a hospital in a metro area like Memphis can provide,” Miller said. “For the most part, we can provide state-of-the-art specialty care in just about any area of veterinary medicine that’s available.”


Good Health

POUND instructor Leigh Harris teaches at Jane’s Gym. POUND uses drum sticks as the central focus in this cardio workout.

BOREDOM BUSTING WORKOUTS

Tired of the same old, same old? Try these nontraditional classes Photos by Troy Glasgow

POUND IT OUT

By Holli Weatherington When I checked into this cool, new trend called POUND — an exercise class filled with rock music, glowing drum sticks and a lot of leg and core work — I was ready to roll. Who doesn’t want to jam out to energizing

music while breaking a sweat? This class did not disappoint. I had fun and I got a heck of a good workout. The class, led by instructor Leigh Harris, was a quick, musicfilled workout with nonstop motion from start to finish (with a few breaks, of course). The lights are off and only the disco ball and colored spotlights are

going. After you grab your sticks, plant your feet on the floor or yoga mat, release all your other thoughts and get into the moment. Once the first song starts, Harris begins her instruction with warm-up moves. In a POUND class, expect to use your arms the entire time because there won’t be a song that doesn’t include some drum-

stick banging action. You’ll use your thighs and core throughout the class and expect a lot of standing and isometric holds on the floor. With lunges to kicks, knee-ins and squat holds, this class is core focused and it offers a nice cardio punch to boot. Talk about banging out frustrations — and your body gets the benefit.

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Good Health

HOOPING GOOD TIME

By Stacey Wiedower

Your arms will get a workout during a POUND class.

Harris, who teaches the class with her hair down and feet bare (a girl has to keep her rocker look intact, after all), has taught POUND for about a year. She facilitated the first class of its kind to the Mid-South at Jane’s Gym in Olive Branch. A former rock-n-roll chick who was in a heavy metal band in the early 1990s, Harris was part of a signed record deal with RCA and lived in Los Angeles in her teens and early 20s. After some years wallowing in bad habits and being dissatisfied with her health and figure, Harris, a wife and mother of four, made a change and got the body she never thought possible. “If anybody would have told me I’d be an exercise instructor and fitness coach, I would have never believed them,” said Harris, whose energy is infectious and motivates you to move.

She shares her success by helping others, especially those who think they are beyond help. “I’m 43 years old. I’m an old rocker with no exercise experience and I’m in better shape than I was in high school,” Harris said. “I want to reach out to all the 40-somethings and old rockers. You can get your life back.”

Jane’s Gym added POUND to the class schedule last July and since then the Saturday class often is filled to capacity. Every age and body type is welcome and was represented in the Saturday class I attended. “I was immediately addicted,” said participant Alley Paredes, 19. “You feel it in your back, legs, abs and they make it fun.” Harris ends every class with an inspirational message and a specific song. “Some women have had a really hard week,” Harris explained. “They can get out their aggressions. My favorite part of teaching is that I’m able to give these women an experience — not just a workout, it’s a rock out and it’s fun.” POUND can be done at all fitness levels. Pace yourself based on your own personal abilities and progress with each class.

I told Ellen Phillips, my super sweet instructor, that I might be a problem. One, even though I’m a dedicated yogi and in average physical condition, I’m not the most coordinated of women. Two, I hadn’t stepped into a hula hoop in, like, 20 years. “No problem,” she said, sweetly. “It’s like riding a bike. It’s all about muscle memory.” The class, an hour-long, Sat- Stacey urday afternoon Wiedower session at Crosstown’s Co-Motion Studio, is called “Hoop Basics” — and basic, for me, was a must. Nobody was more surprised than me when, with a few well-delivered, easy-to-follow instructions from Phillips, I was keeping the hoop moving within the lesson’s first five minutes. “Side to side. That’s right,” she instructed. “Shift your weight from your left foot to your right foot. You don’t have to make a big circle movement with your body. It has nothing to do with your hips. It’s really just your core, your abs moving side to side.” And really, it was that easy. Another 30 minutes, and I was able to hoop in both directions, pivot in a slow circle while the hoop swirled around me, and pass the hoop under one leg while swinging it in a wide arc around my body. I was able to loosen up enough to lose my “TRex arms,” the funny-looking, hunched-up stance your hands and elbows take when your


Good Health

Ellen Phillips teaches Pa hula hoop class at Co-Motion Studio. Hooping workouts use weighted hoops and focus on core, back and arm muscles.

main priority is keeping the hoop from clattering to the floor. I learned a few key things during my crash course in hula hooping. One, said Phillips, “It’s all about the size of the hoop.” She eyeballed me first and then stood a hula hoop in front of me, making sure the top of the hoop hit just above my navel, the ideal height for a beginner. It’s also weighted — the hoop I used weighed about a pound and a half. “The bigger the hoop, the easier it is,” Phillips explained. “One mistake a lot of people make is using their kid’s hoop. It’s too light, too small. It doesn’t work.” Fitness hoops are available online and in big-box stores, but Co-Motion Memphis makes custom hula hoops and sells them right in the studio. Once your skill level increases, they can cut your custom hoop down to a smaller size. And that leads me

“You start hooping and something happens. A switch turns on. All you focus on is your body and the music. It’s not just great for physical health, but for mental health, too.” -Ellen Phillips to another key point I learned during my lesson: I want my own hoop, because I want to do this again. For someone like me who has chronic low back pain, hooping is a low-impact exercise that packs a surprising punch, fitness-wise. A half-hour of hooping burns about 210 calories. It engages muscles in your core, back and arms, and works your abdominals in a way even sit-ups and crunches can’t.

“The repetitive movement works all sorts of muscles,” Phillips said. “The obliques are the big one, to create that hourglass shape that most women want.” Hooping is a great pick-meup, too, and that was obvious to me after spending an hour in the studio with Phillips and a roomful of other hoopers — some beginners, like me, and some advanced hoopers who impressed me with their tricks. Once the music started, we were moving to the beat, laughing, having a great time. There’s just no way to be unhappy with an oversized hoop swirling around your body. “You start hooping and something happens. A switch turns on,” Phillips said. “All you focus on is your body and the music. It’s not just great for physical health, but for mental health, too.”

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Good Health

Yoga instructor Grace Harwood and her classmates extend forward into a suspended lunge to open the hips during an aerial yoga class at Midtown Yoga. They pull the fabric apart, extending the elbows outward to open and strengthen the shoulders and back.

AERIAL YOGA GOES DEEP By Holli Weatherington The thought of being suspended in an individual hammock and stretching deeply into an inverted pose sounded pleasurable to me. Then I realized just how hard aerial yoga is. A form of yoga using fabric suspended from the ceiling, it’s designed and recommended for yoga practitioners who are in a regular mat practice (which I am not). As someone who exercises regularly and is a former yogini, I was confident enough to try this, but it was a

challenge for sure. My first class was a body- and mind-opening experience but also an intense test of strength and focus. Grace Harwood, owner and director of Midtown Yoga, added aerial and acro-yoga (two-person yoga with a base person and a “flyer”) to the studio two years ago. It has a loyal following of devoted practitioners who are very welcoming of beginners. Many who take mat practice become drawn to these fusion forms of yoga. “Aerial yoga helps improve mat practice,” Harwood said. “You can go deeper, longer and lower. An experienced yogi would discover new muscular engagement

around some familiar mat poses.” If you have joint or spinal issues, aerial poses can help the body release those compressed ligaments, using gravity to its advantage. “If you’re tight, this is great to stretch you out and it’s wonderful for balance,” Harwood added. Harwood was exposed to aerial yoga in New York about seven years ago. She said aerial arts had become popular in gyms and then it turned toward yoga. Today aerial yoga is a true marriage between aerial suspension techniques and yoga poses. Each class begins with a grounding moment, classmates on knees with eyes closed and taking measured

breaths. Each pose is instructed slowly and with demonstration. Harwood is a patient and descriptive teacher. I didn’t get nervous with her as my guide. Students are assured that the fabric and connections will hold. After all, it’s the same type of fabric used by the aerial artists with Cirque du Soleil. Connected by two sides like an elongated hoop, the fabric is tightly knotted onto a carabiner which is attached to an eye bolt secured in a steel beam along the length of the ceiling. The fabric itself has 40 threads per centimeter and allows for up to 1,000 pounds of dynamic weight, explained Harwood, or a 250-pound individual. One does


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have to move with the fabric and get accustomed to how it feels to be off the ground, but the apparatus will not fail you. “In working with the fabric, you wake up different muscles that are latent,” Harwood said. “You are engaging what isn’t typically engaged.” Boy, she was not kidding. Right away my strength had to be engaged, not only to hold on, but to keep the strong fabric from rubbing in an uncomfortable way on my skin. There is a way to combat it, though. When you feel that start to happen, Harwood said, you must engage the area where it is trying to dig in and flex those muscles. You have to control and be conscious of the fabric at all times. All in all, it’s an invigorating class and opens up a lot of typically under or unutilized areas. That is something that has to be

done with great care, slowly and with deep breathing. After all, any suspension, and especially inversion (hanging upside down), can be an intense experience. “It’s not for everybody,” Harwood said. “People who have trouble getting grounded don’t always like being suspended.” We got a taste of inversion poses and were taught how to swing and flip in and out of the fabric. It takes some practice, and core strength is vital, but flipping into and out of a sling made my inner child come out, at least for a moment. “My favorite part of teaching aerial yoga is the joy and laughter that it brings from the students,” said Harwood. And she got plenty of joy and laughter from our class.

Each aerial yoga class ends with meditative “cocoon” time where you’re completely enveloped in the fabric, which is made up of 40 threads per centimeter and can hold up to 250 pounds.

*Editor’s note: This class is not for beginners to yoga.

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#memfit

gravity defying

Grace Harwood49 Yoga instructor, owner of Midtown Yoga

SPORT Yoga, aerial yoga, acroyoga, dance SUPPORT The Midtown Yoga community WHY I DO YOGA To maintain a healthy connection with my body and to move energy.

WHY THIS TYPE OF WORKOUT It allows for mind, body, spirit connection.

WHAT KEEPS YOU MOTIVATED TO STAY ON TRACK My hope to still be doing it at age 90.

ROLE MODEL No one person in particular, but all those who are trying to do what they love and give back to the community.

BRAGGING RIGHTS I recently went back into the dance studio, and I am proud to say everything is starting to come back.

POWER SONG Any kind of upbeat song makes me want to move.

FITNESS GOAL To make it to the next Divine Play AcroYoga Festival healthy and strong.

FAVORITE GEAR Yoga pants that stay put. NOBODY KNOWS I used to be very good at sketching portraits.

FIT TIP Moderation in every aspect of life. GUILTY PLEASURE Chocolate, cheese and wine

NEXT UP I would love to see some performance collaborations happen through Midtown Yoga. photo by Troy Glasgow


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High Heels, High Stress How are high heels affecting your body? by Emily Adams Keplinger

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ou’ve got your pedicured toes ready for summer and you’re looking forward to the season of strappy sandals and peep-toed pumps. But you pay a price for that fashion — and not just at the retailer. How can something that looks so good be so bad? Without getting into the history of high heels, they are an undeniable staple of female fashion. High heels complete a look of an outfit in a dramatic way. But that look doesn’t come without consequence. Wearing high heels long-term can lead to spinal and foot issues down the road. John J. Lochemes, MD — a board-certified orthopedic surgeon and fellow of the American Academy of Orthopaedic Surgeons and the American Orthopaedic Foot and Ankle Society — has been in practice at the Memphis Orthopaedic Group for 20 years. He says heels aren’t practical. “I’ve really been perplexed with this fashion,” said Lochemes. “Some call it ‘shoe-pidity,’ with a mindset of ‘It can’t look good if it doesn’t hurt.’ This peacock approach to fashion, raising the heels to pop up the calves and the buttocks, makes the wearer feel sexy. But the damage can become unsightly over time.” Lochemes has noted a trend among female patients that begins when they are in their late 30s or early 40s. He calls it the “acquisition phase.” “Women begin collecting highheeled shoes that they see as an

investment, something they are going to wear for years,” explained Lochemes. “However, their feet are changing, the bone structure is shifting, and in a few years, those same shoes no longer fit. They may not have been orthopedically sound in the first place, but now the situation is even worse.” In essence, the spread of the bones and resulting bunions add to the width of the foot. “Feet fit the package we put them in, and over time, the changing structure can make that fit tortuous,” said Lochemes. Lochemes uses this method to explain the problem to his patients. He has them stand flat-footed while the outline of their foot is traced on paper and cut out as a pattern. Then he asks his patients to try to fit the cutout back into their desired shoe. The degree of crumpled up paper being stuffed into the shoe represents the way the foot is being contorted. “They just can’t click their heels and wish themselves back into their shoes,” said Lochemes. Lochemes goes on to say that the higher the heel, the more potential for damage. Outward signs of wear and tear of feet often include bunions and hammertoes. But also the problems can include stress fractures and pinched nerves. Aging joints are a foregone conclusion. To lessen foot damage, Lochemes advocates heels under two inches, with wide heels or wedges being the safest way to avoid rolling your ankles, which can sprain ligaments and tear tendons. He also advises patients to do strengthening exer-

cise. Runner’s stretches performed leaning against a wall help muscles retain their elasticity and practicing a one-legged stance, like a flamingo, then raising up on your toes, increases balance and coordination. Dr. David G. Shainberg, DPM, is board certified by the American Board of Foot and Ankle Surgeons. He is in practice at Poplar Podiatry, PC. “Wearing high heels can have a negative impact on the entire lower extremity,” said Shainberg. “They can contribute to a multitude of chronic foot problems and deformities, such as ‘Pump Bump,’ as well as hip and knee concerns. The adverse affect on the spine is that it places undue stress on the lumbosacral region, leading to degenerative changes in the spine. Poor posture can be a result and many patients report arthritic pain in their lower back.” If you can’t bear to part with some of those gorgeous stilettos in your closet, consider them “shoes made

for sitting.” Wear them to your outing and immediately seek a seat upon arrival. According to an article on SHAPE. com, “How Much Do Your High Heels Hurt?”, if you cannot part with your stilettos then try to sit as much as possible. Said Hillary Brenner, New Yorkbased podiatric surgeon and spokesperson for the American Podiatric Medical Association, from the SHAPE article, “You should try to not wear heels for longer than two to three hours a day, but the clock stops when you’re sitting.” Visit memphisorthogroup.com or poplarpodiatry.com for more information on how to maintain foot health. Dr. John J. Lochemes

Orthopedic surgery Memphis Orthopaedic Group, 4515 Poplar Ave., Suite 206, Memphis, TN 38117 901-381-4664


16

POUND

Good Health

by Holli Weatherington photos by Jason R. Terrell

I

n today’s world of too much to do and not enough time to do it, finding time for a workout is a real concern. Yet, often it’s not when to work out, but what to do. Even the most seasoned exercisers get bored, and for those just starting a fitness regimen, it may take a little extra oomph to get them in the door. Group classes offer the chance to try something new and potentially gain new friends and accountability partners. For Leigh Harris, her breakthrough came with POUND. Already a rocker by trade, it was an easy transition to make rocking out her workout. Utilizing a pair of drumsticks and a series of body weight moves, a POUND class can help burn those calories. But the best part is that it’s actually fun! And, your frustrations be darned — you won’t be able to stay stressed after pounding out to rocking music for 45 minutes! “This isn’t just a workout,” said Harris. “It’s a rock out, and it’s fun.” Here we showcase a few of the moves seen in a POUND class. Try some of these in your gym workout and see if you can feel the burn. Log on to poundfit.com to find classes in the Mid-South.

Work It Out

Rock your workout Knee-Ups

Stand in a side-lunge position, back foot planted. With back leg, do a knee-in to the chest in fast succession. Do 10 reps, both sides. Two sets.

Isometric Core Hold Get on the floor and rest onto your sit bones, legs straight in front of you. Make a “C” with your abs, lift the legs slightly off floor (higher is harder) and hold for 10-15 seconds. Do five reps.


Good Health

              



    

Sitting Bicycle

From the isometric core hold, begin the bicycle. Bring in right knee while extending left knee and arm, then repeat with left knee, right arm. Do 15 reps.

Deep Squat

Get into a wide, low squat, hold it. Then, hit sticks one arm at a time to the front, then the back, in a count of four. Front/front, back/ back for one rep. Do 10 reps, two sets.

       

  

   

       

      

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18

Good Health

#memfit hoop love

SPORT Hula hooping

Ellen Phillips 28

Cinematographer/editor, hula hoop instructor

SUPPORT My biggest supporters are my friends. They first started hooping with me in 2010.

WHY I HOOP I used to dance alone in my room to Britney Spears and Beyoncé, so when I discovered I could put a hula hoop around my waist and still dance, I was hooked. It lets me be creative with my fitness. It doesn’t even feel like exercise because it’s so fun! I burn tons of calories and feel sexy at the same time.

WHAT KEEPS YOU MOTIVATED As a performance artist, I push myself to learn new tricks and look as clean and confident as possible.

ROLE MODELS Thanks to the internet, there is a whole global community of hoopers out there who inspire and teach each other.

BRAGGING RIGHTS I used to live in L.A. and was a video producer for a company called Hoopnotica. I went on the set of “Glee” and taught the cast how to hoop for the “Mamma Mia” episode.

FITNESS GOALS Start a yoga practice again. Start incorporating two, even three hoops, into my performances. #hoopgoals

FAVORITE GEAR My beautiful Co-Motion hoop I use during all my classes.

FIT TIP A lot of the time, I don’t feel like working out when I get home. But if I just put on some music and start hooping, I instantly feel better.

GUILTY PLEASURE Desserts. I love sweets. NEXT UP I would love to get more paid gigs at my favorite clubs around Memphis. Look out for me on stage this summer!

photo by Troy Glasgow


Good Health

19

Ways to reduce inflammation FOODS THAT REDUCE INFLAMMATION

by Lance Wiedower

W

hen someone is dealing with inflammation, the common response might be to pop a couple of ibuprofen or ice whatever spot on the body seems to be inflamed. Neither reaction is off point, but do we really know what leads to inflammation? Inflammation is the body’s natural response to anything it perceives as harmful, whether it’s a virus or bacteria. But inflammation doesn’t mean infection. “When the body sees a threat, its response is to put out chemicals,” said Dr. Owita Mays, internal medicine physician with Baptist Medical Group-Collierville Internal Medicine. “That might be something like an insect bite. The body puts out cells and chemicals to heal itself. Usually that’s when you notice inflammation that’s localized, red or swollen for 24 hours.” If a person has an intact immune system, the situation typically resolves itself in a timely manner. But if the situation progresses and goes unchecked or if the person’s immune system is deficient in some way, things can progress to infection, and that’s when the unsightly effects come in — such as pus discharge from the inflamed area. There are certain chronic illnesses that can lead to inflammation. Those include autoimmune conditions such as rheumatoid arthritis, asthma and gastrointestinal conditions, such as Crohn’s disease and ulcerative colitis. Over-the-counter treatments can work well for acute inflammation, such as taking ibuprofen for a sprained ankle or insect bite. Advil or Aleve helps decrease the inflammation. But these nonsteroidal anti-

Omega-3 fats: l Fish such as salmon and tuna l Soy-based milk, yogurt, cheese, edamame l Walnuts and pecans l Ground flaxseed l Extra-virgin olive oil Antioxidants: l Leafy greens like spinach, kale l Beets l Blueberries, cranberries l Beans l Nuts l Green tea l Red wine l Dark chocolate l Cinnamon, ginger, turmeric Source: Mayo Clinic

inflammatory drugs can cause trouble when taken by someone dealing with a chronic inflammation issue. An ulcerative colitis patient, for example, deals with flare-ups that can include bleeding. When taking a nonsteroidal anti-inflammatory drug, as it treats inflammation it also reduces the prostaglandins that protect the stomach and support platelets and blood clotting. And during a flare-up, these NSAIDs can cause additional bleeding and ulcers in the stomach. Not all basic pain meds are the same. An acetaminophen such as Tylenol, for example, might work well to reduce fever and treat minor pain, but it isn’t an antiinflammatory, so it won’t help reduce swelling. There are other ways to decrease inflammation, and one of the easiest is with diet. The most common is a Mediterranean diet that emphasizes eating plant-based foods, whole grains, legumes and nuts. It’s a diet

that is heavy on fruits and vegetables and one that uses olive oil and other healthy fats in place of butter. Herbs and spices should replace salt when flavoring foods. “I don’t think you can go wrong with adopting a healthy lifestyle,” Mays said. “Most of the foods we tell patients to avoid when losing weight also contribute to inflammation. Diets high in carbs, fried foods, red meats, sugary beverages all contribute to inflammation. They’re good to avoid for weight loss and to decrease chronic inflammation.” There are other benefits to a Mediterranean diet, according to the Mayo Clinic, which reports that an analysis of more than 1.5 million healthy adults on the diet demonstrated a reduced risk of death from heart disease and cancer and a reduced incidence of Parkinson’s and Alzheimer’s diseases. Mays also recommends exercise as a good way to decrease inflammation.

“Stress, particularly emotional stress can contribute to inflammation,” she said. “Exercise is a good stress reliever as well as a good way to increase cardio health and maintain an acceptable weight.” Not every type of inflammation can be taken care of with diet, exercise or ibuprofen. Sometimes a medical professional should be consulted. “If it doesn’t resolve, if there is something you feel is acute and it lingers for more than four or five days, you need to seek medical attention,” Mays said. “Say it’s a sprained ankle and you’ve done the rest, elevation and applied ice and it’s not resolving. You need to seek medical attention.” Dr. Owita Mays

Internal Medicine Baptist Medical Group 1500 W. Poplar Ave., Suite 202, Collierville, TN 38017 901-850-1170


20 Good Health

#memfit

rockout workout SPORT POUND

Leigh Harris43 POUND Pro instructor, wellness coach

SUPPORT My husband, four children (ages 19, 16, 14, 11) and my friend, Sarah Barker. WHY I POUND After playing bass guitar in rock bands most of my life, I found myself in horrible shape at age 38 after four kids. It is so exciting to still be able to rock out and work out at the same time.

WHAT WAS YOUR ACTION MOMENT Finally looking in the mirror and realizing I was wearing baggy clothes, not feeling sexy for my husband, tired all the time, sick quite a bit and struggling with depression.

WHAT KEEPS YOU MOTIVATED I never want to go back to being that person. I know if I respect my body the way God intended, it will function at its very best.

ROLE MODEL Christ first. Second, my mom. She gives her entire heart to everything and never gives up. Third, my friend Sarah Barker for believing I could do this.

BRAGGING RIGHTS At 14, I was in my first heavy metal band. Then at 19, I somehow found myself in L.A. and signed to a demo deal with RCA Records. It was a pretty crazy time in my life playing the L.A. scene.

FITNESS GOAL For the first time in my life, I have the shoulders and arms I always saw on other people but never thought I would actually have. My next goal is to get awesome abs and a nice, toned booty.

FAVORITE GEAR I love working out barefoot. I love my Fitbit Charge HR and the craziest workout pants I can find.

NOBODY KNOWS Anyone who knew me pre-healthy lifestyle would be shocked to know I am a wellness coach and group fitness instructor. So to all the old rockers out there or 40-somethings that think they can’t get themselves back, you can.

FIT TIP How you look and feel is 80 percent what you put in your body and only 20 percent exercise. Start with nutrition.

GUILTY PLEASURE Milkshakes are my weakness. NEXT UP I would love to take POUND all over the Mid-South. I am also planning some spontaneous POUND in the parks.

photo by Jason R. Terrell


Recipe

Good Health

Feeling Peachy Recipe and photos by Cara Greenstein

S

ummertime patio hangouts and house parties call for the most coveted fruit of the season — peaches. The color and complexity of the ingredient stands well on its own; though when caramelized on a crostini or marinated with honey, the heightened flavors welcome a perfect sweet and savory combination. Peaches and cheese — in this case, mozzarella and mascarpone — pair delightfully for a starter or dinner finale. Surpass the standard presentation and test one of these peachy renditions: PEACH AND MOZZARELLA PESTO CROSTINIS serves 8 Ingredients Basil pesto: • 1 packed cup of basil • Ÿ cup pine nuts, toasted • ½ garlic clove, roughly chopped • juice and zest from ½ a lemon • Ÿ cup olive oil • a few pinches of red pepper flakes • sea salt and pepper Crostini: • ½ French baguette, sliced on the angle • 1 tablespoon olive oil

• 2 ripe peaches, sliced • basil pesto • 4 slices fresh mozzarella, halved • sea salt and pepper Directions 1. Preheat oven to 400 degrees (or turn broiler on high). Brush crostini slices with olive oil and place on baking sheet. Bake/broil until slices are golden and toasted. 2. Spread each crostini with basil pesto, followed by peach and mozzarella slices. Sprinkle with salt and pepper. Return to oven to lightly melt cheese and caramelize peaches. If preferred, serve at room temperature. HONEYED MASCARPONE AND PEACHES serves 4 Ingredients • 4 small, ripe peaches, de-pitted and cubed • ½ cup mascarpone cheese • 2 tablespoons raw honey • 1 teaspoon chia seeds Directions In a small bowl, whip mascarpone with a spoon or whisk until airy. Add a dollop to each serving bowl, followed by a peach-full amount of cubed peach slices. Line edge of the bowl with honey, and sprinkle each bowl with chia seeds. Serve chilled or at room temperature.

        

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21


22 Good Health

CHOOSE THIS NOT THAT ON A HEALTHY DIET by Emily Adams Keplinger

FOR PROTEIN

Let’s face it, it takes a balanced diet to improve health or lose weight. Choose THIS: Not THAT: Not dieting — but making conscious changes in the foods we eat. lean meats and fish high in fatty cuts of meat, processed We’ve spoken with two local experts, Brigid Kay, a registered dietician omega-3s meats and co-owner of Memphis Nutrition Group, LLC, and Dr. David Stewart, a cardiologist at Sutherland Cardiology Clinic, about eating choices for optimal cardiovascular health and weight management. Both experts agree, no food is off limits. “We all enjoy eating and all succumb to some temptations,” Dr. Stewart said. He said he generally recommends patients follow a diet low in sodium, low in fat and low in cholesterol. “I also remind patients to watch their carbohydrates as they might contribute to weight gain and to the elevation of triglycerides,” Dr. Stewart added. “I would certainly try to limit or eliminate as much as possible fast “People need to get daily protein, minerals and vitamins as well as food meals.” fiber, and some carbohydrates that contribute to the energy for cellular FOR GRAINS metabolism, but not an overabundance of carbs that might then transfer to fat stores,” Dr. Stewart said.

Choose THIS:

whole wheat, oats, oatmeal, rye, barley, brown rice, wild rice

Not THAT: processed grains

FOR SUGARS

Choose THIS:

raw sugar, stevia, agave nectar, fruits and vegetables

Not THAT:

processed sugars, foods with refined sugars and carbohydrates

Whole grains provide healthy vitamins, iron and fiber, and can be found in breads, pastas and crackers.

FOR FATS

Choose THIS:

avocados, nuts, seeds, olive oil, vinaigrettes

Not THAT:

butter, shortening, lard, creamy sauces or salad dressings

We actually need a little fat in our diets, so a little butter and coconut oil — in moderation — is OK.

“Daily servings of fruits and vegetables are recommended because they are high in vitamins, minerals and fiber and low in fat and calories,” Dr. Stewart said. “Just remember to avoid those preparations that add sugars or sodium.” “The easiest way to discern healthier eating is to think in terms of keeping foods closest to their original sources,” Kay said. “Coarsely said, that is anything that can be grown or killed. Real food is recognized by our body and we are better able to use it as intended — as fuel. Processed foods have foreign substances in them that our body cannot break down as well. This mindset is a better guide than calorie levels.” Kay advises that when it comes to weight, people should think in terms of hunger or fullness and learn to be “intuitive” about eating. “Many people eat just because the food is there,” Kay said. “Breakfast is the only meal that should be eaten on a schedule (first thing in the morning) because it is required to get your metabolism started. After that, eating should be gauged based on hunger, eating only until you are full.”


Join us at the AutoZone Liberty Bowl’s

SUMMER KICKOFF Two great events benefiting St. Jude

DINNER HONORING ARCHIE MANNING

HILTON MEMPHIS HOTEL SUNDAY, JUNE 19 AT 5:30PM Includes buffet dinner, cocktails and wine. Live and silent auctions with all proceeds going to St. Jude. INDIVIDUAL SEATS - $75, TABLE OF TEN - $750 ARCHIE MANNING

2016 AutoZone Liberty Bowl Distinguished Citizen Award Recipient

GOLF CLASSIC

RIDGEWAY COUNTRY CLUB MONDAY, JUNE 20 – 7:15 A.M. AND 1 P.M. SHOTGUN STARTS Each golfer receives 2 seats at the dinner honoring College Football Hall of Famer Archie Manning. INDIVIDUAL GOLFER - $350, FOUR-PERSON TEAM - $1,400 To reserve a spot at the dinner or golf classic, call (901) 795-7700 or email Kevin.Alexander@libertybowl.org

Archie Manning led Ole Miss to a win over Virginia Tech in the 1968 AutoZone Liberty Bowl.


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

Profile for Special Publications from The Commercial Appeal

Good Health Memphis 2016  

Good Health Memphis 2016  

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