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SEPTEMBER 2013

Sisters

in Motion

Run for a Cause

Inspiring Active Lifestyles Since 1996

How to Stay Young & Fit at Any Age!


Orthopaedic care in the Express Lane Start with OrthoStat.

For sprains, fractures, injured muscles, bones, and joints, see an orthopaedic specialist at OrthoStat.

Walk-ins Welcome Mon-Thurs: 8am-8pm Fri: 8am-5pm 901.261.STAT (7828)

6286 Briarcrest Avenue I Memphis, TN 38120 I OrthoMemphis 901.259.1600 orthomemphis.com A divisionofofMSK MSKGroup, Group, P.C. PC A division


From the Town to the Trail. The New 2013 Toyota Tacoma.

Wolfchase Toyota has a full line-up of new and used vehicles to help you Wolfchase Toyota can get you in the right vehicle to get out and get active.

WolfchaseToyota.com (901) 377-8000

WHERE THEY ALL GOTTA GO!

HEALTH+FITNESS | September 2013

go where the excitement is. Our selection and our service are just two reasons

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H+F SEPTEMBER pg 6. Starting Line Fit photos, facts and food

pg 26. Cover Profile Sisters in Motion

pg 8. Fit News Health & Fitness Happenings Around Town

pg 28. Living Fit Profiles

amygfitness@comcast.net

pg 32. Weekend Warrior Maureen Truax Holland & Murray Butler

Executive Editor Hailey Thomas

pg 12. Healthy Living The Latest Medical, Wellness & Fitness Information pg 16. Beauty Take Your Vitamins pg 18. Fit Kid Logan Lee Houston pg 20. Special Feature Flashdance the Musical’s Dance Captain

pg 38. Nutrition Juicing vs. Smoothies pg 40. Nutrition Flax Seeds pg 42. Nutrition Fish Fraud pg 44. Fit Plate Healthy Recipes to Prevent IBS

pg 22. Fit Profile Aerialist Sarah Christine Bolton

pg 48. Events Calendar Run, Bike, Swim, Walk

pg 24. Coach’s Corner Running Gear Must-have’s

pg 50. Photo Finish Forrest Spence 5K & Showman Shooter Triathlon

Publisher Amy Goode 901.218.4993

CONSULTANTS

hailey@memphishealthandfitness.com

901.335.6005

Advertising & Marketing Amy Goode 901.218.4993 Hailey Thomas 901.335.6005 Copy Editor Jenifer Meeks Contributing Editors Kerrieann Axt Robin Beaudoin Macrae Schaffler Marcia Scott Laura Gray Teekell Kristen Waddell Social Media Director/PR Kristen Waddell Graphic Design Brian Williams Photographers Lindsey Lissau Sarah McAlexander Jen Russell Distribution Memphis Paperchasers 740 N. Evergreen Street Memphis, Tennessee 38107 Send articles and photos to hailey@memphishealthandfitness.com H+F reserves the right to edit all materials for clarity, space availability and suitability for publication. First copy free, additional copies, $1. Mailed subscriptions: $25 per year. Back issues, $5. Memphis Health + Fitness Magazine does not knowingly accept false or misleading advertising or editorial content, nor does Publisher assume any responsibility should such advertising or editorial appear. Readers are encouraged to notify Publisher when they suspect false advertising. All rights reserved. Copyright © 2013.

HEALTH+FITNESS | September 2013

pg 28. Nancy Coffee, Inversion Specialist

17 years + running strong

On the Cover: 4

Sisters in Motion

Photo by Sarah McAlexander


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S TA RT I N G L I N E

H+F GIVES A SHOUT OUT TO… Memphian Karen Roth recently completed the Hope on 2 Wheels to support the Juvenile Diabetes Research Foundation. The 235 mile ride started in Charlton, Massachusetts and finished in Stillwater, New Jersey.

Memphis Thunder Racing had multiple athletes compete at the USA Triathlon Age Group National Championships in Milwaukee, Wisconsin in August. (Left to Right) Jeff Fejfar, Sprint National Champion 35-39, Sandy Meneley, Olympic Distance National Champion, 65-69, Seth Rider, Sprint National Champion 16-19.

(Left to Right) Paul Brinkworth, Josh Stahl, Ethan Erickson, Jon Reitzes, Ken Matthews & Karen Roth.

Dustin Carwile won the title of Mr. Tennessee Men’s Physique at the annual NPC Tennessee State Men’s Physique Championship in August. This is the second win for Carwile.

Reginelli Recommends: Molly Dooker Blue-Eyed Boy 2010 Shiraz

HEALTH+FITNESS | September 2013

This Shiraz is consistently on the list of the top 100 wines of the world. And that, my dear oenophiles, is because it’s so freaking good! Blackberries with a smooth jammy finish can hold its own with lamb, beef, or burgers. Blue-Eyed Boy is the quintessential Australian Shiraz. On sale $56.99.

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

Laureen Coffelt (center left) and her teammate Timari Pruis (center right) won the 2013 Breck Epic Women’s Duo Stage Race Champions. The mountain bike challenge consists of six days of riding, 240 miles of singletrack and 40,000 feet of climbing the Rocky Mountains in Breckenridge, Colorado.

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H+F TEAM Amy

When not beating the streets to promote health and fitness, Amy enjoys walking Midtown’s Green Line with her daughter Emma. Her favorite part of magazine publishing is sharing success stories with readers.

Hailey

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

Jenifer

Jenifer is Mama to five year-old Madelyn, Copy Editor for H + F, and an adjunct Professor of Anthropology at the Memphis College of Art. She enjoys yoga, mountain biking, reading for pleasure, and sleeping in late.

Laura Gray

Laura Gray enjoys running the trails with her dog, Moose, attending Pure Barre classes, and teaching the occasional spin class. She loves Pilates, cooking and reading about cooking; and somehow finds time to interview health and fitness enthusiasts while pursuing her love of art and art history working at the Dixon Gallery and Gardens.

Sarah

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

Tired of spending money on quick fix diets? Tried every fad diet without success just to gain it all back? Are you eating food that doesn’t even taste good?

Southern Grace Aesthetics and Wellness is proud to have Heidi Yates, MS, RD, LDN as part of the wellness team.

Kristen

Kristen is a freelance public relations consultant for small local businesses. She has always been interested in learning about new programs and events and sharing opportunities with others. In her spare time, she prefers to be outdoors strolling with her husband and their son Barrett. Visit her website at kristenwaddellconsulting.com.

-Diet management -Nutrition counseling

Jen

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

-Medical weight loss ther apy -Individually customized progr ams

Kerrieann is a freelance writer with a passion for food and fitness. A self-proclaimed “afitionado”, she is a lover of all things health - from weight training to the latest buzz in holistic nutrition. She lives in Midtown with her metabolically gifted husband and three wonderfully talented tiny taste testers.

She has a masters degree in nutrition from The University of Memphis and received a bachelors degree from Quachita Baptist University. Having a passion for helping people challenge and change their bodies she is here to help you with any nutritional goal that you ay face and wants to guide you to total body wellness using safe, effective strategies. She can even upload the most appropriate diet plan designed just for you straight to your smartphone providing convenience in your busy life?

Katie

Katie Honeycutt has been teaching fitness classes in Memphis since 2009. Her training includes Yoga, Pilates, Turbo Kick®, Sculpt, and Bootcamp. She is a full-time student at University of Memphis pursuing her degree in Health and Human Performance. For fun, Katie and her husband Erik enjoy running at Shelby Farms and rock climbing at Bridges USA. To follow Katie’s fitness classes, visit her at .

@MemHealthFitMag

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HEALTH+FITNESS | September 2013

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FIT NEWS

The Doctor Will See You Now…Or Later As health care changes, local medical practice zeroes in on enhancing patient access Whether you’re a weekend warrior training for an upcoming marathon, an avid golfer or gardener who tries to squeeze in a few minutes for your hobby after work each day, or a young athlete participating in competitive or recreational sports after school, bumps and bruises will eventually occur if you stay in the game long enough. Injuries are an unwelcome part of an active lifestyle that tend to happen when one least expects them. Now a local orthopaedic practice is changing the way it helps patients recover from these common pains and strains by staying open late and even opening its doors on Saturdays. For more than 100 years, Campbell Clinic’s doctors have helped piece Mid-Southerners back together, but the organization sensed it was missing an opportunity in recent years when patients expressed concern that orthopaedic care was unavailable in the evening. “Our After Hours clinics have really opened our business up to a wider variety of patients without sacrificing any of the quality we’ve come to be known for,” said George Hernandez, Chief Executive Officer at Campbell Clinic. “Patient access has long been a critical issue facing health care providers. Where are patients coming from, what’s truly important to them, and how can we make it easier for them to visit our clinic?

Our research suggested the Memphis community was ready for a new alternative to evening care.” For generations, these common (and occasionally more serious or uncommon) injuries meant a three-hour wait in the ER or a sleepless night filled with pain, ice packs, stress, and uncertainty at home. Getting an appointment the next morning was simply no longer a good alternative for patients, and Campbell Clinic answered the growing need by opening Campbell Clinic After Hours. Piloted in 2009 at the company’s flagship clinic in Germantown, After Hours experienced amazing success during its first three years and expanded to Southaven. That’s when the practice looked to extend its boundaries and offer non-traditional care hours in Desoto County, where it opened an After Hours clinic in 2012.

HEALTH+FITNESS | September 2013

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“Desoto County is the fastest-growing area in the region,” said Hernandez. “We’re committed to having a presence there, and offering extended hours is one way we’re trying to make it easier for our patients to see us than ever before.” For more information, visit www.campbellclinic.com.

“Our Southaven clinic had been established as a prime location for us for a few years, with seven of our more than 45 physicians serving area residents primarily from that office, but we wanted to expand our net of care in Mississippi,” said Dr. Frederick M. Azar, the clinic’s Chief of Staff. “We look at the After Hours program as an extension of our day clinic – for injuries that happen on-the-go rather than chronic, long-term issues we may treat during normal working hours.”

OrthoMemphis’ Football Clinic is Unique in the Mid-South OrthoMemphis kicked off their Friday Night Football Clinic at the beginning of football season and will remain open through November 8th. From 9 p.m. – 11 p.m. every Friday night, this clinic is the destination for football players, cheerleaders, and band members across the Mid-South. Here, specially-qualified surgeons provide injured athletes with high-quality orthopaedic care on game night, allowing athletes to begin their recovery and hopefully return to their sport before the end of the season. In addition, the Sports Medicine Outreach Program at OrthoMemphis provides handson assistance to lessen the possibility of trauma and allow athletes to optimize their sports performance through injury prevention, treatment, and rehabilitation. “We believe that fielding a team of sports medicine fellowship-trained orthopaedic surgeons and full-time certified athletic trainers is the best approach to caring for athletes,” emphasizes Randy Holcomb, M.D., president and managing partner of OrthoMemphis. For more information, contact OrthoMemphis at 901.259.1600, or visit www.orthomemphis.com.

The program is enjoying immense popularity in Southaven after its first year and has seen more than 2,000 patients in Desoto County walk through its doors at night to take advantage of its services. In all, the practice has seen more than 20,000 patients at its two After Hours offices.

I Do It For… Get ready for the challenge! The first-ever I Do It For Foundation’s Run Bike Fun Challenge is coming September 14th to the Agricenter International. Bring the whole family to participate, spectate, and enjoy the food and fun! Run or ride, climb the haystack, glide down the slip-n-slide, slither through the foam tunnel, and escape from the Mid-South Corn Maze. Choose one challenge, two, or all six – if you dare! This event will raise funds for the I Do It For Foundation to further their goal of helping passionate individuals make a personal difference through fundraising. At this year’s inaugural event they have chosen to support Jessica Hambrick (founder of G.I. Jess’ Warriors for a Cause) in her brave battle against cancer. To register for the Run Bike Fun Challenge, go to www.idoitfor.racesonline.com. For more information about the I Do It For Foundation, visit www.idoitfor.org.


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FIT NEWS

Local Dodgeball Champ Hits the Big Time For many years it has been a dream of Cory Cooper’s to have a World Cup-style event for dodgeball, and more, to represent his country there. Now his dream is about to come true, as he heads to New Zealand for the 2013 World Dodgeball Federation Invitational to play for the United States. Cooper started playing dodgeball in high school, both in video games and in real life. He joined the Memphis league when it began in 2007 and is currently captain of the team, Juggernaut. “I guess most people think of the X-Men character when they first hear Juggernaut, but the definition of the word I like is ‘a literal or metaphorical force regarded as mercilessly destructive and unstoppable,’” he says. Despite his intensity on the court, it’s his intensity off the court that has really helped the sport grow. Since dodgeball is being played in many countries around the world, Cooper decided to set the ball in motion to form an international affiliation. One night in 2011, he spent almost nine hours searching for organizations for the sport in as many countries as possible. “I emailed all of them about starting an international dodgeball association,” he says. When he woke up three hours later, 14 countries were involved. Eventually, a few people took over where he left off, and the World Dodgeball Federation was formed. The first World Dodgeball Federation invitational was held in Malaysia in 2012, and Hong Kong went home with top honors. 


HEALTH+FITNESS | September 2013

When the United States Dodgeball Organization asked players to send highlight videos and a description of their involvement with the sport, as well as how they’ve tried to help the sport grow, Cooper was one of the first to do so, and became the first player selected to represent the men’s division at the World Invitational this year.

Here is a recent post from the United States Dodgeball Organization owner: “US players will fly halfway around the world to take on some of the best players the competing countries have to offer. Each player will have flown anywhere from 15-20 hours arriving at their destination in New Zealand. Upon arrival, they have less than 24 hours to find their team chemistry before game 1. They will play as many as 5-6 back to back 40 minute games in which each will feel like the championship game. This is not a team that’s been playing together for years, but a group of players willing to show how much they are willing to sacrifice for the sport. We do this all on our own dime.” Cooper is very excited to face some of the top players of other countries. Show him your support! Please direct questions and donation queries to Cooper directly at CoryC87@gmail.com To make a donation directly please visit www.gofundme.com/ TeamUSADodgeballAbroad. The Memphis Dodgeball league has seven teams and plays year-round on Thursday nights at the Pipkin building at the Mid-South Fairgrounds. For more information, visit www.memphisdodgeball.com.

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Of his skill, Cooper comments, “I’ve been into video games my whole life, which might be one reason I have great reaction time and I’m such an agile player on the court.” After being chosen for the U.S. team, Cooper admits to being nervous, but says that he felt more excitement than anything else. “I saw a great team forming as each player was selected!” Many of them had already met due to traveling across the country to other events, but this one is sure to be their biggest challenge.

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Thanks to Campbell Clinic, it’s game on. After a back injury, I was in constant pain. I tried to tough it out with medications and heating pads. When I couldn’t play with my kids, I knew I had to do something. I figured the specialists who treat players for the Grizzlies, Redbirds, and Tigers would know what to do. So I went to Campbell Clinic Orthopaedics. With their care, I’m back to being an “All-Star” daddy. That’s why I trust the world’s best.

OFFICIAL SPORTS MEDICINE PROVIDER

Collierville Germantown Medical Center Southaven | CampbellClinic.com ©2013 Campbell Clinic P.C. All rights reserved. Campbell Clinic is a registered trademark of Campbell Clinic P.C.

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HEALTH+FITNESS | September 2013

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H E A LT H Y L I V I N G

ASK DR. BOTTS: Periodontal Disease I HAVE ALWAYS HEARD THAT PEOPLE WHO DON’T FLOSS HAVE A HIGHER RISK OF DEVELOPING CARDIOVASCULAR ISSUES, SUCH AS STROKE AND HEART DISEASE. IS THIS TRUE? I have never read a study that has shown a direct link between periodontal (gum) disease and cardiovascular problems, but just because we haven’t proved it yet does not mean that we won’t one day. I can say that the incidence of cardiovascular disease is higher in those individuals who experience periodontal infections. However, most experts, including myself, believe that the origins of that link are more likely to have been caused by other habits that led simultaneously to the development of both diseases, such as smoking, age, or diabetes. Stated simply, both conditions developed at the same time and for the same reasons, but one did not cause the other. And I must add that just because periodontal disease may not be directly responsible for heart disease or stroke does not mean it doesn’t have major effects on your overall health – in fact, in its advanced stages it can be highly destructive.

WHAT KINDS OF PROBLEMS CAN PERIODONTAL DISEASE CAUSE?

The most common complication of periodontal disease I see is bone loss. Since it is an infection, it causes the destruction of gum tissue and infection in the jawbone, eventually leading to tooth loss. Treatment involves a bone graft and an implant in order to restore a functioning tooth. Keep in mind, however – periodontal disease is very treatable in its early stages with proper oral hygiene and regular visits to the dentist.

By Jason Botts, DDS

WHAT IS YOUR ADVICE FOR NOT ONLY PREVENTING PERIODONTAL DISEASE, BUT MAINTAINING YOUR TEETH THROUGHOUT A LIFETIME?

Most cases of periodontal disease are caused by a lack of consistent flossing. Food gets trapped between your teeth and it can’t be removed by brushing or using a rinse alone. That trapped food feeds bacteria and allows them to grow and multiply. Floss goes slightly below the gum line and scrapes the bacteria off the sides of the teeth. So … if I had to narrow it down to the two most effective ways to maintain your teeth for the long-term, my advice is to floss at least once a day (right before you go to bed is the best time,) and to see a dentist and get the recommended work done as soon as possible. When you don’t come back to complete those little fillings, or wait over a year to come in for your cleaning, that decay may transform a basic restoration into a major procedure like a crown or a root canal. Remember, you only get one set of adult teeth – take care of them!

For more information contact Botts Dental Spa at 901.737.2200, or visit www.bottsdentalspa.com.

THE SOUND AND THE FURY

HEALTH+FITNESS | September 2013

Prior to starting my position as Customer Service Manager at Zounds Hearing, I knew nothing about hearing loss. I thought I’d have no problems since I’m a fast learner, but then I answered my first phone call. The caller asked how many channels our hearing aids had and if they were in the ear. After a long pause, she said “Hello? Is anyone there?” I practically threw the phone down, embarrassed at my lack of preparation.

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I now know more about hearing and hearing loss than I ever thought possible. Every day I learn something new from our customers, my own research, or from picking the brain of our hearing instrument specialist, Brian Harvey. I’ve come to realize how many of our customers, despite suffering from varying degrees of hearing loss,

are often uninformed about the consequences of leaving that loss unaddressed. That being said, I would like to share some of what I’ve learned about hearing loss and the millions of Americans who are afflicted by it. • The number of Americans with hearing loss has doubled during the last 30 years, making it the third most common physical ailment after arthritis and heart disease. • Hearing loss is often associated with the elderly, but 65% of the nearly 36 million Americans who suffer from it are younger than 65. Moreover, 100% of noise-induced hearing loss is preventable. • In 2012, Johns Hopkins University released a study showing that people with severe hearing loss are five times more likely to develop certain forms of dementia, including Alzheimer’s disease. Even those with mild hearing loss are twice as susceptible. • The National Council on Aging found that untreated hearing loss was associated with other quality of life issues such as sadness, depression, anxiety, insecurity, and irritability. These impact both patients and their families. • Studies show that those with moderate to severe hearing loss who use hearing aids are twice as likely to be employed than those who do not. The annual economic impact for the 24 million hearing-impaired Americans who don’t use hearing aids is estimated to be in excess of $100 billion. • Men are more likely to experience hearing loss than women, as are those who are diabetic.

By Kate Anthony

• R  esearch shows that the “use it or lose it” principle also applies to hearing. Delaying amplification deprives the ears of auditory stimuli, which can then lead to a degradation of word recognition. Simply put, if you wait too long before you invest in a hearing aid, you will be able to hear, but you might not understand what you’re hearing. Sometimes I see customers reluctantly dragged in for a hearing test by a loved one, often insisting that they “can hear just fine.” They’re adamant that everyone mumbles or that their hearing loss isn’t severe enough to affect their day-to-day life. It can be frustrating to know that, without intervention, their hearing loss will eventually become irreversible. Helen Keller once said, “The problems of deafness are deeper and more complex, if not more important than those of blindness. Deafness is a much worse misfortune. For it means the loss of the most vital stimulus – the sound of the voice that brings language, sets thoughts astir, and keeps us in the intellectual company of man.” I would venture that the only thing more disheartening than lifelong deafness would be to have once known the sound of a child’s laughter, of music, and of a best friend’s voice on the other end of the phone line, and then to have lost it. I would like to encourage you to take just a moment of each day to be thankful for each and every sound. Promise yourself that if confronted with hearing loss yourself, that you will do something about it. For more information visit www.zoundshearing.com.


H E A LT H Y L I V I N G

KEEP THE BLOOD FLOWING I HAVE ALWAYS BEEN ACTIVE, BUT LATELY MY LEGS HAVE BEEN CRAMPING WHEN I EXERCISE. COULD IT BE PAD? IF SO, WHAT CAUSES IT? Some people get pain and cramping in their legs, particularly in their calves, while they go about their daily activities or exercise, and may attribute their symptoms to arthritis or other conditions. In fact, these symptoms could be caused by Peripheral Artery Disease (PAD,) which is a blockage of blood flow within the arteries of the legs. Cramping and aching, most often in the calves and occasionally in the thighs, buttocks, or feet which is relieved with rest, is the most common manifestation of PAD. If severe, however, PAD can result in one foot feeling colder to the touch than the other, and can result in hair loss or a bluish discoloration of the affected leg or foot, infections, or ulcers. Frequently, people become more sedentary as their symptoms gradually worsen over time to avoid experiencing discomfort. Smoking, diabetes, a family history of heart disease or PAD, high cholesterol, and high blood pressure are the most common causes of PAD.

HOW DO I KNOW IF I HAVE PAD, AND IS IT TREATABLE? The good news about PAD is that it is easy to diagnose using a simple ultrasound of the arteries and by inflating blood pressure cuffs on the legs and arms to evaluate circulation. Treatment options for PAD have advanced remarkably over the last few years as well. Simply by placing a small needle in an artery in the leg, it becomes possible to perform several procedures in order to resolve blockages and restore better blood flow to the leg, including balloon angioplasty, stents, or atherectomy, alone or in combination, none of which involve invasive surgery. After some bed rest, most people are up and walking later that same day, and the majority of patients quickly experience symptom improvement. When considering where to have a procedure performed, however, make sure to ask whether it will be performed in-office or in a hospital setting, as many patients find procedures performed in a familiar office setting to be a more relaxing experience, as well as less expensive.

By Michael Nelson M.D.

people develop varicose veins, which are the knobby, twisty veins on the surface of the legs that tend to be both a source of pain and personal dissatisfaction with one’s appearance. Others may have legs that get tired, achy, and swollen, especially after a long day, or develop a bronze color around their calves and ankles. Some experience cramps or restless legs that keep them awake at night. Fortunately, venous insufficiency is easily diagnosed via ultrasound and can be treated in-office using a laser therapy called EndoVenous Laser Therapy (EVLT.) During EVLT a small needle is placed into the diseased vein, allowing a heat-producing laser to close the vein, forcing blood to be re-directed into healthier veins and thereby resolving the problem. A local topical anesthetic is used and the procedure takes less than an hour. Patients are normally up and walking immediately after treatment, although mild bruising and achiness are commonly experienced for a day or two afterwards. The results are immediate and the relief it brings is remarkable for many people. Best of all, the procedure is frequently covered by insurance.

Dr. Michael Nelson performed his training at Yale, Emory, and Harvard Universities, where he specialized in the treatment of varicose veins and peripheral arterial disease, as well as all aspects of cardiology. For more information, contact ProActive Heart & Vascular at 901.297.4000, or visit www.proactivehv.com.

E LIV ON

E!

STAG

SEPTEMBER 19-25

OCTOBER 15-20

W W W. O R P H E U M - M E M P H I S . C O M

HEALTH+FITNESS | September 2013

Many of the aches, pains, swelling (called edema,) and varicose veins that we had previously thought were untreatable are actually signs of a very treatable underlying condition called venous insufficiency, in which veins become so stretched out that they can no longer overcome the forces of gravity and blood begins to pool in the legs, which can lead to many unpleasant symptoms. Some

Photos by Jeremy Daniel

WHAT ELSE CAN CAUSE ACHES, PAINS, SWELLING, OR VARICOSE VEINS IN THE LEGS?

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H E A LT H Y L I V I N G

HEADACHES:

Kinds, Causes, and Cures I HAVE SUFFERED FROM HEADACHES OFF AND ON FOR SEVERAL YEARS. I’VE ALWAYS ASSUMED THEY WERE MIGRAINES BUT THE MEDICATION MY DOCTOR PRESCRIBES ONLY HELPS TEMPORARILY WITH THE PAIN. COULD SOMETHING ELSE BE CAUSING THESE HEADACHES?

I OFTEN HAVE A FEELING OF PRESSURE IN MY HEAD THAT FEELS LIKE I’M WEARING A TIGHT BANDANNA THAT’S TWO SIZES TOO SMALL. THIS MAKES IT REALLY HARD TO CONCENTRATE AT WORK. DO YOU HAVE ANY SUGGESTIONS ON HOW TO RELIEVE MY SYMPTOMS?

Differentiating between the causes and categories of headaches can be a pain for both patients and healthcare practitioners. While over the years “migraine” has become almost synonymous with “headache,” a migraine is only one type of headache, typically caused by swelling of blood vessels deep within the brain and characterized by symptoms such as intense pulsating pain, nausea and/or vomiting, and sensitivity to light and sound.

These symptoms are consistent with a “tension headache,” one of the most common types of headache around. They are typically triggered by the sustained contraction of the muscles in your neck, which can be brought on by factors such as poor posture, excessive stress, or a previous neck injury. In order to prevent or reduce the number of tension headaches you experience, try improving your posture, even while seated – no slouching! If you have to sit for long periods of time, make it a point to get up once every hour or so and walk around for a few minutes. Also, look for healthy ways to lower your stress levels, such as finding a physical activity you enjoy, journaling, or spending some time with people whose company you enjoy. Finally, if you have experienced a neck injury in the past, consult your doctor, who may then recommend that you visit a physical therapist, who can work with you to devise an exercise regimen to strengthen the muscles in affected areas.

HEALTH+FITNESS | September 2013

However, the fact is that there are many types of headaches. One kind actually originates in the joints or discs in your upper cervical spine (your neck,) causing you to feel pain in your head. These headaches, referred to as “cervicogenic,” are typically experienced on only one side and in a specific area, such as the back, side, or front of your head, and the pain is generally deep, non-throbbing, and made worse by neck movements and poor posture. You may also find it difficult to move your neck at all.

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By Adam Risinger, PT, OCS, Cert. MDT (Left) and Andrew S. Rothschild, PT, DPT, OCS, COMT, FAAOMPT (Right)

WHEN I GET A HEADACHE, I OFTEN BECOME DIZZY OR LIGHTHEADED AS WELL. I ASSUMED THAT I MUST HAVE A PROBLEM WITH MY INNER EAR. IS THIS THE CASE? IF SO, HOW COMMON IS THIS? While dizziness is not always a feature of cervicogenic headaches, it can be present at times. The good news is that a specialized physical therapist is able to treat both cervical-related dizziness and that which is caused by the inner ear (vertigo.) A detailed evaluation of the head and neck will usually quickly identify the source of the problem and appropriate treatment can then be initiated.

HOW CAN PHYSICAL THERAPY HELP WITH MY HEADACHES? Physical therapists, especially those trained in “hands-on” therapy, can help identify the affected joints and/or muscles that cause both cervicogenic and tension headaches. Soft tissue and joint mobilizations have been shown to relieve these symptoms, while a specific exercise prescription can be utilized to correct the source of the problem. Your physical therapist can also provide you with education on how to change your workstation to reduce strain, as well as long-term exercises to prevent recurrences.

Adam Risinger is the Regional Education Coordinator of Results Physiotherapy, where Andrew S. Rothschild is a physical therapist. Results Physiotherapy has seven clinics in the greater Memphis area. For more information, visit them online at www.resultsphysiotherapy.com.


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HEALTH+FITNESS | September 2013

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B E AU T Y

Vitamins from the Outside-In Wrinkles, dark spots, and other aging skin concerns aren’t just vanity. Forty-two percent of women aged 50 to 59 believe they need to look young to be successful at work, according to a recent poll. “Increasingly, both men and women have anxiety about looking older, but the good news is that science has developed natural tools to help us look younger longer,” say Drs. Rick and Arlene Noodleman, the husband-and-wife physician team at Silicon Valley’s Age Defying Dermatology. Something we all battle daily is damage from free radicals. “Free radicals are oxygen molecules that have lost electrons through oxidation, making them unstable. If your body doesn’t have enough antioxidants to stabilize them and render them harmless, they can damage cell membranes, which eventually

By Drs. Arlene & Rick Noodleman

breaks down the proteins that support and plump the skin,” explains preventive medicine specialist Dr. Arlene Noodleman. “We’re bombarded by free radicals every day,” she says. “What’s worse, those free radical oxygen molecules are always looking to stabilize themselves by swiping electrons from stable molecules, which creates even more free radicals,” says dermatologist Dr. Rick Noodleman. “We have lots of natural defenses against free radicals, but as we age, we begin to lose them,” he adds. Fortunately, some vitamins are antioxidants, meaning their molecules provide electrons that stabilize the free radicals. Clinical studies have found that some of these are effective in preventing or correcting damage such as wrinkles and dark spots. Now “taking your vitamins” may mean applying them to your skin so that they can work from the outside-in.

Vitamin A “There is significant scientific evidence that the form of vitamin A called retinoid, when applied topically, can treat damage caused by sun exposure,” says Dr. Arlene Noodleman. “It can soften fine lines and wrinkles and lighten dark spots.” In one study, subjects had significantly fewer fine wrinkles after applying a prescription-strength retinoid cream once a day for 36 weeks. “Of the over-the-counter retinoid products, Retinol appears most effective,” Dr. Noodleman says.

Vitamin B3

HEALTH+FITNESS | September 2013

“As a ‘damage corrector,’ test-tube studies have shown that vitamin B3 boosts collagen production and clinical studies have shown that it reduces dark spots,” says Dr. Arlene Noodleman. In one significant study, 50 Caucasian women applied a 5 percent vitamin B3 solution to one side of their faces every day for 12 weeks. They had a marked reduction in dark spots, redness, and yellowing, as well as increased elasticity.

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Vitamin C “Vitamin C applied topically is much more effective than taken orally”, says Dr. Rick Noodleman. “You can get that benefit by using a topical formulation. Look for ‘stable’ vitamin C of the L-ascorbic variety, which offers the best protection against sun damage. It reduces lines and wrinkles, protects against sun damage, and encourages production of collagen, one of the proteins susceptible to free radical damage. Importantly, collagen makes up 75 percent of our skin and gives it support and volume.”

The two doctors advise that, for best results, people should buy these topical vitamin products at concentrations that have proved effective, and use them for the length of time recommended.

Arlene Noodleman, M.D., is a preventive medicine professional, fellowship-trained in integrative medicine. Her specialty is healthy aging with a focus on the whole person using strategies that facilitate the body’s innate healing response. Her husband, Rick Noodleman, M.D., is a dermatologist specializing in the medical and surgical management of skin disease, aging skin, and advanced cosmetic techniques. For more information, visit their website at www.agedefy.com.


B E AU T Y

A Wrinkle in Time

WONDER By Kate Gassaway R.N.

IF A CLINICAL TRIAL IS RIGHT FOR YOU?

Wrinkles may look adorable on puppies, but on people they’re considered less appealing. And while puppies outgrow their wrinkles, ours only get deeper as we age. It’s just inevitable that we become furrowed husks of our former selves – or is it? As early as 25, the production of the protein collagen, which the skin needs to maintain its strength and durability, begins to slow down, and less sebum (the oily substance on the skin’s surface) is produced, making it drier and looser. There is a slower turnover of cells on the skin’s surface, as well as slower wound healing. Around age 45, the skin begins to thin, due in part to hormonal changes, such as a decrease in estrogen production. These changes are a recipe for wrinkles. So what can be done to halt or even reverse these changes? Topical hormonal treatments such as Hyaluronic Acid have showed promise, allowing the skin to maintain its fluid balance and structural integrity while increasing collagen production, allowing skin to remain plump and hydrated. Other quality anti-aging treatments with antioxidant and anti-inflammatory benefits include products containing DMAE, which have been shown not only to tighten and firm the skin, but also the muscles beneath in order to give the face a leaner appearance. Another important ingredient to look for in anti-aging treatments is Ubiquinone (also known as Coenzyme Q10, or Co-Q10,) a superantioxidant that boosts the body’s ability to produce collagen and elastin, vital to the appearance of younger, healthier-looking skin.

There are plenty of influences, both internal and external, on how your skin ages, but the good news is that it’s never too late to fight back. So if you’re unhappy with what you see in the mirror, do something about it. Remember, aging may not be optional, but looking your age is!

Find out more with a free consultation. No health insurance or physician referral is required and compensation may be available for your time and travel.

Currently Enrolling Trials: •Depression •Bipolar Disorder •Alzheimer’s •Teen ADHD

901.843.1045 or visit cnshealthcare.com

For more information, call Solutions Medical Center at 901.853.6428, or visit www.solutionsmedicalcenter.com.

•Diabetes •OCD •Autism •Smoking

HEALTH+FITNESS | September 2013

No amount of skin treatments or creams can replace a good night’s sleep, however. During sleep, the body secretes human growth hormone (HGH.) As its name suggests, HGH works to maintain the healthy growth of all body tissues, the skin included. Lack of sleep, on the other hand, triggers the release of the stress hormone cortisol, which slows growth and reduces normal tissue maintenance. The skin’s outer layer becomes drier and more susceptible to infection, sun damage, and other harmful elements, leading to – you guessed it – wrinkles. Prevention is equally important. Ninety-five percent of wrinkles are due to sun exposure, which can seriously speed up the aging process, causing damage, hyper-pigmentation, and cell breakdown. It is therefore recommended that you wear a broad spectrum sunscreen with an SPF of at least 15 every time you go outside, not only to protect your appearance, but your overall health.

Lisa S. Usdan, MD, Dolores DiGaetano, MD, Lora McGill MD, and Valerie Arnold, MD

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FIT KID

SPONSORED BY

AN IRON MAN IN THE MAKING Tony Stark would be proud. In April of this year, Logan Houston was the youngest competitor to complete the New Orleans Ironman Triathlon, and with just shy of a year’s training and no fancy gear, he placed second in the 21 and Under category. He and a group of friends also recently finished hiking all 444 miles of the Natchez Trace, which extends from Natchez, Mississippi to Nashville, Tennessee, in only four days. A unique individual with lofty goals, Logan’s credo is to “try everything once and if you like it, do it again.”

LOGAN LEE HOUSTON AGE: 17 SCHOOL/GRADE: Senior at Desoto Central High School HOW COMPETITIVE ARE YOU? I compete in varsity cross country and was a co-founder of the first bicycling club in a Mississippi high school. My competitive nature is slight – endurance racing is just fun for me. I want to do my best at all things I do, but I base that on my own personal bests. I have run 5Ks, a 10K, and a 15K, as well as the Oxford Run for Hope half marathon and the Wolfman Duathlon at Shelby Farms. I plan on running a marathon before the year is over.

HEALTH+FITNESS | September 2013

WHAT MADE THE NEW ORLEANS IRONMAN SPECIAL FOR YOU? Triathlons seem to be the hardest endurance sport and I wanted a piece of one. I had a buddy who was going to compete in the event with me. He backed out. I was not going to let that stop me from competing. I continued to train. I had heard that New Orleans was a great race. I had to get special permission from the director to participate in the race because the race application stated you had to be 18 to compete. I was the youngest and placed second in my class.

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HOW DID YOU FEEL WHEN YOU FINISHED THE EVENT? I didn’t expect to place, so the results were very satisfying. My strong will and perseverance pushed me to the end of

Interview and photo by Kristen Waddell.

the race, along with the idea of a park bench waiting on me when I crossed the finish line. When I finished I felt great! It was a personal goal that had taken months of training. WHAT WAS YOUR FAVORITE PART OF THE IRONMAN? Running was my favorite. Partly because I knew that when I finished running the race would be over, and partly because it was my strongest leg.

“I will do another Ironman before I die. But I am always open for something bigger and tougher.” WHAT WAS THE DIFFERENCE BETWEEN PRACTICE AND THE REAL THING? Biking and running were very similar to the race. In training I would bike to Hernando and back (36 miles) and run for hours. Swimming, however, was not even close. A pool just wasn’t proper training compared to the lake in the Ironman itself. WHAT DO YOU LIKE TO DO IN YOUR FREE TIME? I like the outdoors and going camping. I have a couple of close friends that I would go to battle for. I build cars and motorcycles. I have a 1971 Mustang that I rebuilt from the ground up: exterior, interior, motor, and paint;

and I have a 1978 Honda CB750 motorcycle. But my free time is limited because I value my education and strive to be an honor student. On top of that I hold down a part-time job at the Southaven DAC. WHAT ARE YOUR PLANS FOR AFTER HIGH SCHOOL? I plan on attending a military academy. I want the best education possible while serving my country. My back-up plan consists of becoming a Navy Seal.

YOUR HEALTH

THEIR HOPE

SEPTEMBER 16- OCTOBER 6 Join the Y and donate to Go Jim Go, to help the kids of Le Bonheur, and we will waive your $75 joining fee.


HEALTH+FITNESS | September 2013

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S P E C I A L F E AT U R E

WHAT A FEELING! Who keeps the dancers from FLASHDANCE The Musical fit and injury-free on the road? Cue the water! Behind every great choreographed stage production is a great dance captain. Part coach, part trainer, part understudy – dance captains keep musicals like FLASHDANCE running smoothly by keeping the dancers on-point and healthy. FLASHDANCE’s assistant dance captain Kristen Piro caught her breath just long enough to explain to H+F’s Laura Gray Teekell the pivotal role of dance captains in demanding productions such as FLASHDANCE. By Laura Gray Teekell

HEALTH+FITNESS | September 2013

H+F: CAN YOU EXPLAIN YOUR ROLE AS A DANCE CAPTAIN IN GREATER DETAIL?

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KRISTEN PIRO: Just like a director has a stage manager to oversee the everyday blocking for the actors, a choreographer has dance captains to oversee the day-to-day work of the dancers in a production. It’s not quite management, but dance captains are not just performers, either. A dance captain has to know all the different parts of a show’s choreography to be able to communicate with the performers. They teach the choreography, attend rehearsals, and generally maintain the show to keep it as true to the original as possible. Dance captains also act as understudies and “swings.” A swing dancer has to know all the parts so if anyone is injured or sick, they cover for them. While they may not dance every night on stage, they dance every day in rehearsals, and are always backstage making sure everything and everyone runs smoothly. DO YOU COME FROM A DANCE BACKGROUND? WHAT ABOUT THE OTHER CAST MEMBERS? I came from a dance background, but not a classical one. There is not a lot of classical background normally in theater, but in this show there are some company dancers, and the musical world is new to them. A danceheavy musical like FLASHDANCE is a nice challenge for everyone – you can’t be good at it all, but there are places to show your strength. Everyone comes from a different background: ballet and hip hop, contemporary dance, theater, singing. They are an ensemble, but each performer has unique talents. This is my first time as a national tour dance captain, and as a swing I have to memorize

everything from every female part in the show. It has been extra-difficult to come mid-show to go on as an understudy and teach people while I am still learning myself, but I get a great deal of fulfillment from that. ARE YOU RESPONSIBLE FOR MAKING SURE THAT EVERYONE EATS A HEALTHY DIET? At this level, everyone is a professional, and it is up to the individual person to keep themselves in shape and monitor the nutritional part of that. Energy is the most important part – stamina. You have to feel good after you eat, so you probably can’t afford to go the quick route for meals. You have to go the healthy route to do the show every night. I am required to be on set almost more than anyone else, because I have to be at every rehearsal and every performance as opposed to a principal dancer … you (the principal dancers) just do your job at night for three hours, and then you are finished! HOW DO YOU FUEL YOURSELF FOR SUCH A DEMANDING SCHEDULE? Breakfast is usually yogurt, granola, a banana, and definitely coffee. I go grocery shopping for my hotel mini-fridge, and keep Muscle Milks for snacks. I will have salad to go for lunch, and a turkey or chicken sandwich for dinner if I have long enough to eat it! ARE YOU LOOKING FORWARD TO YOUR COMPANY PERFORMING IN MEMPHIS? I love Memphis so much … I was here for MEMPHIS The Musical and we had so much fun! I love Beale Street and Blues City Café. We’d go after a show and dance until 3 a.m.! You’d think after dancing all night as your job, you wouldn’t want to dance any more, but we do!

As a dance captain, Kristen also looks after the well-being of all of the dancers. For example, if someone has a nagging injury or tight IT band, she can tell, and at every tour stop, a local physical therapist visits the cast twice a week. The same goes for cross-training to stay fit in between tour dates – she makes sure that the cast has a local gym to visit while they are there. When asked what type of cross-training they do, Kristen says that everyone is really into yoga; the goal for female dancers is to be lean and strong rather than bulking up. Of course, she adds, the guys lift weights as well to build the strength required for lifts and complicated choreography. The Broadway hit FLASHDANCE The Musical will be playing at The Orpheum Theatre from September 19th-25th. For more information call 901.525.3000, or visit www.orpheum-memphis.com.


HEALTH+FITNESS | September 2013

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F I T P RO F I L E

WHY HANGING UPSIDE DOWN AT 20 FEET MAKES ME A BETTER MOM – OR – AFTER HAVING TWO KIDS, I RAN AWAY AND JOINED THE CIRCUS It’s a hot, sweaty, Saturday afternoon. I’m 15 feet off the ground, my foot wrapped in several layers of tight silk. Sweat is dripping off of my face, and my forearms are screaming bloody murder. I can feel my bruised hip bones as I unwrap and slowly slide down to the ground. Forget jogging … I’ve joined the circus to get my workout on.

HEALTH+FITNESS | September 2013

I remember life B.C. (before children.) I would spend hours in the gym doing cardio, weight lifting, and flexibility training, and my workouts usually ended with a lengthy relaxation session in the sauna. After the birth of my daughter, I slowly but surely began reclaiming my post-baby body, but those last 10 pounds

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were tenacious, refusing to go anywhere even when I walked, did yoga, and took dance classes. Then one day, my husband surprised me with an early birthday present – aerial lessons with Val Russell. I knew Val as the owner of Push Pilates, but didn’t know too much about her circus personae or her company, Memphis Aerial Arts. I showed up for the first lesson and could barely get my butt up off the ground and onto the hoop (also called a lyra.) Once I did get off the ground, I was terrified to be upside down, my brain screaming at me to get my feet back on the ground immediately. It was a humbling experience for this lifetime dancer/exerciser, to say the least.

But, being the sucker for punishment that I am, I went back, and back again, even when my arms and shoulders were so sore I could barely pick up my one year-old, and my legs were so bruised that it looked like I had run a gauntlet of gnomes. After a few months, I started to notice muscle definition in my arms and back. I could do pull-ups with ease, and if I skipped a week of aerial, I started craving it. When I’m upside down or in a tight foot knot 15 feet off the ground, my brain doesn’t have space for anxiety, stress, or to-do lists. It becomes meditation for me. Like any physical activity, aerial training comes with some risk. Aside from the possibility of falls or injury, an aerialist depends upon equipment that is suspended at great heights. Nevertheless, I always feel safe working with Val and her instructors. She has trained, and continues to do so, with some of the very best of the best aerialists across the nation. And in an industry flooded with aerial instructors who learn moves off of YouTube, Val is a professional, with seven years of experience and teacher training certifications from the New England Center for Circus Arts (NECCA.) Memphis Aerial Arts currently offers group classes on Tuesday nights, one at 5:30 p.m. for beginners and one at 6:30 p.m. for intermediate aerialists. There are a few of us who are regulars, including Regina, a strong and fearless force on the silks, and Devin, whose young age seems to fade away when she gets her

By Sarah Christine Bolton

feet off of the ground. Though it’s not required, several of us also perform with Memphis Aerial Arts’ resident troupe, Valeria’s Wings. There are also others who come and go. Some are former gymnasts or dancers, but most are total newbies to this particular art of physical exertion. First they learn to climb, which is much harder than it looks. Then come the “tricks,” but the true focus is always on conditioning. Val isn’t afraid to pull everyone off the equipment and onto the floor for very specific core exercises, drawn from her 12 years of Pilates practice. People often tell me, “I could never do that aerial stuff! You can do it because you’re a dancer.” The truth is, though, I couldn’t do it at first. I had to work hard to build strength. And anyone can learn how to do this, especially with an experienced coach like Val. In addition to her aerial background, she is also a certified Pilates and yoga instructor, and she has taught hundreds of clients and dozens of teacher-trainees over the years. So regardless of your exercise background, your shape, or your fitness level, you can do aerial. And when you come to class, don’t even think about saying, “I can’t,” because Val will make you get down on the floor and do 20 push-ups.

Sarah Christine Bolton is a visual communications consultant and dancer. When she isn’t dangling by her toes several feet off of the ground, she enjoys long walks with her husband, three year-old daughter, and eight month-old son; travel; and making really tasty vegan food. For more information on Aerial Classes, call Push Pilates at 901.278.9022, or visit www.pushpilates.com.


HEALTH+FITNESS | September 2013

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C OAC H ’ S C O R N E R

THE BEST GEAR FOR BEGINNING RUNNERS: THE ESSENTIAL, THE HELPFUL, AND THE JUST PLAIN FUN

By Marcia Scott

Running is one of the most cost-effective sports and hobbies around, and you don’t need much equipment to literally hit the ground running. But there are definitely pieces of gear that make running both more comfortable and enjoyable.

THE ESSENTIAL

THE FUN

> G  et fitted for the right shoes. Your shoes are the most important piece of equipment you will ever buy when it comes to running. Visit a running specialty store to find out what type of shoe works best for your gait.

> Pick up a pair of compression sleeves to add some fun to your running gear and to help with recovery after a hard workout.

> Invest in a few pieces of running gear made of good wicking material that will help keep your body cool and dry. Avoid running in cotton shirts, shorts, and socks, as cotton retains moisture, which leads to chafing and blisters.

> Join a training program to meet other runners and have a group to which you are accountable.

> F  or the ladies, treat yourself to a goodfitting sports bra. Many brands such as Moving Comfort come in multiple band and cup sizes to help you find the perfect fit.

THE HELPFUL

HEALTH+FITNESS | September 2013

> C  onsider a GPS watch to track your pace, distance, and other stats. Keeping track of your workouts and progress can be a big motivator in your training.

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> Sign up for a race. This will give you a goal to work toward, and there are many fun races around, such as color runs and mud runs, to participate in with your friends.

ARE YOU TRAINING SMART OR JUST RUNNING?

> G  rab a handheld water bottle or water belt to carry your fluids with you more easily and comfortably.

> B  e prepared with a foam roller for those aches and pains. The Grid is a great tool made by Trigger Point that is useful for rolling out your calves, hamstrings, and IT band.

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

Visit fleetfeetmemphis.com for more information.


Saturday, September 28th $1 From Every Ticket Will Be Donated to the Mid-South Food Bank with the donation of a non-perishable food item.

Follow Us!

@6pm

A Fair to Remember!

Landers Center Southaven, Mississippi (On-line Registration@www.midsouthfair.com)

September 20-29, 2013 Landers Center Southaven, Mississippi

www.midsouthfair.com

#msf13

MSFHealth&Fitness(9.25x2.8125).indd 1

5K SENSORY WORLD FIRST ANNUAL

AUTISM-AWARENESS WALK/RUN

8/22/13 11:31 AM

BERT FERGUSON COMMUNITY CENTER SATURDAY, SEPTEMBER 7, 2013 Register Early Inside Community Center Registration on Race Day 7am (Fee: $20) • Race Starts at 8:30am

WWW.SENSORYWORLDMEMPHIS.COM • 901-338-0519 • SENSORYWORLD2013@GMAIL.COM

FOOTBALL FEVER IS INCURABLE. FOR EVERYTHING ELSE, COME SEE US.

No matter what your sport is, our goal is to make sure you enjoy it in good health. At Lendermon Sports Medicine, dedicated to providing you with personalized care and the most advanced sports medicine available. As long as you’re in the game, we are on your side.

W. Murray Butler, DPM, specializes in sports medicine of the foot and ankle and is trained to handle any of your concerns from finding the right pair of orthotics to complex surgery.

BECAUSE LIFE IS A SPORT

HEALTH+FITNESS | September 2013

our doctors and staff are

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F I T P RO F I L E

SISTERS-IN-MOTION RUN FOR A CAUSE

By Linda Sessoms

EVERY 43 HOURS A BABY DIES IN SHELBY COUNTY. WHAT IF YOU COULD HELP STOP IT? Sisters-In-Motion (SIM) began when a small group of concerned African-American women decided to take charge of their lifestyles by promoting wellness. Ranging in age from 24-60+, these women stay in motion through running, jogging and walking. Membership in SIM has grown to more than 100 members, from diverse professionals to graduate students to homemakers who meet weekly on Saturday mornings to run, jog, or walk in locations throughout Memphis and Shelby County. Since its inception, members have participated in local races such as the St. Jude Marathon and Race for the Cure, as well as marathons both national and international. Besides their commitment to personal fitness and health, they share a common interest in community health and wellness. In an effort to raise awareness, group members host seminars on nutrition and how to live a healthy and active lifestyle. In addition, Sisters-InMotion has partnered with Christ Community Health Services (CCHS) for a fourth year to raise money and awareness about the infant mortality crisis in Memphis. The good news is the infant mortality rates in Memphis and Shelby County are coming down! However, there is still much work to do.

HEALTH+FITNESS | September 2013

Memphis leads the nation in infant deaths, with 12.7 deaths per every 1000 births – that is 1.9 times the national average. Every child deserves a first birthday, but in Shelby

County, not every child gets one. According to the state health department, every 43 hours a baby dies in Memphis, a rate higher than in any major city in the U.S.; higher even than in some developing countries. In the midst of these devastating numbers, two zip codes top them all – 38108, where 31 out of every 1,000 babies do not survive to age one,

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and 38127, where 50 out of every 1,000 babies do not make it to their first birthday. Infant mortality has a number of causes, from low birth weight to tobacco use during pregnancy, from maternal obesity to lack of prenatal care. Additionally, single women without a high school diploma are at the greatest risk for losing their children in the first year of life. These factors and more contribute to the highest infant mortality rates in the nation. Sisters-In-Motion will hold its fourth annual 5K Run/Walk on Saturday, September 28th at 9:00 a.m. in Overton Park to benefit CCHS Women’s Health Center. Proceeds from the 5K Run/Walk will help educate and give prenatal care to women in need of assistance in our most vulnerable zip codes, offering peer mentoring, health education, and medical support to help women realize the goal of a healthy, full-term pregnancy.

(L to R): S-I-M Officers: LaVerne Bobo, Girlie Brewer, Linda Sessoms, Jerlym Porter, Cheryl Bingham & Jennifer Randle

To register for the 5K Run/Walk go to sistersinmotion.racesonline.com. To learn more about Sisters-in-Motion visit sistersinmotion.com, or contact Sisters-in-Motion president Linda Sessoms at simmemphis@yahoo.com or 901.488.1181; or race director LaVerne Bobo at laverne237@aol.com or 901.569.1198. To learn more about Christ Community Health Services, please visit www.christchs.org.


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L I V I NG FIT

I Do. I Am. “Fitness is anything that helps me to cultivate my physical, emotional, and spiritual self. “

Nancy Coffee, 41 President and CEO New Memphis Institute; wife and mother

I DO an inverted yoga pose every day, plus a full yoga practice three times a week at Evergreen Yoga. I have been practicing yoga with Leah for 10 years. I hike Shelby Forest on weekends and I dance whenever I can! I AM far from a blissed-out Zen master. But when the going gets tough, I shut my office door to log a few minutes in headstand or shoulderstand and emerge able to lead more gracefully and effectively. FITNESS IS anything that helps me to cultivate my physical, emotional, and spiritual self. That’s why I like yoga and being active in nature, because the benefits are for all of me, not just my anatomy. SPEND TIME upside down! It’s great for the complexion, but the physics of reversing the flow of gravity are just part of the anti-aging benefit. In addition, inversions bring changes to my nervous system and my energy that rejuvenate me, body and soul. It’s good to elevate the heart above the head.

Interview by Hailey Thomas. Photo by Sarah McAlexander.

Wayne Simpson, 62

“It’s good to still be able to do things as I get older.”

HEALTH+FITNESS | September 2013

Former banker, teacher, retired from the Memphis Housing Authority; husband

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I DO cardio five days a week. I run four days a week (3-6 miles) and take Latin Rhythm once a week. I take yoga classes five times a week. I’m also a member of the Tennessee Trails Association, and we hike every Saturday, except in the summer. I AM enjoying yoga more than anything. It provides a lot of what I need as I get older (flexibility, strength, and balance) without making me feel like I’m working particularly hard. I RAN the Boston Marathon in 1992 and 1995. I STARTED regular workouts in 1976 at the age of 25. I hadn’t done

any exercise to speak of since high school, then one day my boss asked me if I’d like to start playing racquetball with him at lunch. This will sound strange, but the sweaty smell of the locker room at the downtown YMCA brought back good memories of school sports. I knew as soon as I walked in that I was going to get started back, and I haven’t stopped since.

IT’S GOOD to still be able to do things as I get older. Interview and photo by Katie Honeycutt.


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L I V I NG FIT

I Do. I Am.

“Whatever you put into exercising is what you will get out of it. Go the extra mile for yourself.”

Linda Smith, 64 Wife, mother, and grandmother

I DO Bootcamp at Fitness Inspiration Inc. three times a week and TRX twice a week. I HAVE been working out consistently for eight years. I AM healthier and stronger, and have better balance, which is very

important the older you get. I have lots more energy and less stress. Whatever you put into exercising is what you will get out of it. Go the extra mile for yourself.

BEING HEALTHY is a key in helping a person live a happier life. It helps you mentally and physically, with your self-confidence and selfworth with; it also relieves the stress most people have in life. Keeping your mind and body active is the key to staying young.

Interview by Hailey Thomas. Photo by Sarah McAlexander.

“A little exercise can go a long way. I take no medications.”

James Rosser, 64 Retired from the U.S Postal service; husband and father

I DO body toning, strength training, and aerobics three times per week. I jog two days a week (3-5 miles,) attend Bootcamp Rosser once a week, and do an annual eight-week summer camp workout with the children. I AM convinced that a little exercise can go a long way. I take no medications. I HAVE been exercising since 1986, that’s 27 years! BEING HEALTHY makes me feel better mentally and physically. It

relieves the daily stress. To get started exercising you must have selfmotivation and start slow, set reachable goals, and then increase your goals regularly.

HEALTH+FITNESS | September 2013

Interview by Hailey Thomas. Photo by Sarah McAlexander.

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Melzani Killebrew, 87 Retired third grade teacher; mother and grandmother

“Everybody should exercise every day.”

I DO walk three miles every day in the Southland Mall and do water aerobics three times a week at the Orange Mound Senior Citizen Center. Also, I play Bridge twice a week and line dance. I AM someone who has exercised for over 50 years and takes no medications. I felt arthritis in my knees so I started walking to keep it away. I have no health issues and I’ve been the same dress size since I was 39. I BELIEVE everybody should exercise every day. You need to move your bones or you will be tired and sick. I have to move all the time. I get nervous doing nothing.

Interview by Amy Goode and Hailey Thomas. Photo by Amy Goode.

MY GOAL is to do more walking uphill on the treadmill. I WANT to live to be 110. My mother passed away this year at 108 years old. MY BEAUTY product is Ivory soap and water.


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HEALTH+FITNESS | September 2013

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

Maureen Truax Holland AGE: 51 OCCUPATION: Civil Rights Employment Attorney. I have my own firm – Holland and Associates. SPORT: Running FAMILY: Married to Taylor Williams; daughters Margot Holland Chapman and Yvette G. Holland; dog, Koko-Bear; turtle, Little Hat; office rescue cats, Cheepers, Miss Kitty, George, Spirit, and National Championship. FIT CLUB: Memphis Runners Track Club. WW RECENT EVENTS: Race Judicata 5K, Mike Cody 4-Miler, Junior League of Memphis 5K. FAVORITE FITNESS ACCOMPLISHMENT: Completing two half marathons – one in Nashville and one in Memphis. LOVE OF THE SPORT: I often run with my family. I feel like I am creating bonding moments and memories for my daughters to share in the future with their children. I like supporting the many charities through fitness activities and modeling an active lifestyle. Plus I really do get that runner’s high.

“I like supporting the many charities through fitness activities and modeling an active lifestyle. Plus I really do get that runner’s high.”

HEALTH+FITNESS | September 2013

OBSTACLE COURSE: In high school, I was one of the top 10 400-meter runners in my state. I ran on and off during law school until I got injured (a small meniscus tear) which prevented me from running. As time went by I simply got busy with other things. Then my older daughter planned to do the Bunny Run in support of its charity and invited me to run with her. I did and got hooked on 5Ks and run one most weekends. I’ve been lucky to find some where I have gotten a medal. That has been a real boost to my wanting to keep doing them. BEST EATS: Houston’s, where I order the filet with fries. WW MUST-HAVES: ASICS running shoes. I’ve tried many different brands and styles but always wind back up with ASICS. BUCKET LIST: See the Iditarod in Alaska, scale the Eiffel Tower in Paris, return to Rome. I generally keep my bucket list short and accomplish it, then make a new list. So far, so good. IF YOU COULD HAVE DINNER WITH ANYONE FAMOUS (LIVING OR DEAD) WHO WOULD YOU CHOOSE: Abby Wambach – she just beat Mia Hamm’s record for most international goals in women’s soccer. Can anyone arrange this? IF YOU COULD HAVE ONE SUPERPOWER IT WOULD BE: The ability to fly. It would make it easier to get through my next bucket list. WW VICE: Fine dark chocolate and single malt scotch.

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MOTTO: “Love me, love my dogs.”

Interview by Hailey Thomas. Photo by Sarah McAlexander.


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

Murray Butler AGE: 30 OCCUPATION: Foot and Ankle Surgeon at Lendermon Sports Medicine in Collierville. SPORT: Triathlon FAMILY: My amazing wife Erin, and my two sweet children, Cole, 4, and Jordan, 2. FIT CLUB: Memphis Thunder Racing Triathlon Team. WW RECENT EVENTS: Memphis in May Sprint Triathlon 2013; Mighty Mite Triathlon 2013. FAVORITE FITNESS ACCOMPLISHMENT: Completing my first sprint triathlon. WHY YOU LOVE YOUR SPORT: The different disciplines involved in triathlon keeps me from being bored with my training. Also, I can involve my family. I run with my wife, pull my kids on the bike, and swim with them as well.

BEST EATS: Las Tortugas in Germantown. I love the Carne Asada tacos! WW MUST-HAVES: I wear Pearl Izumi N2 running shoes and custom orthotics. I ride a Bianchi Giro road bike. IF YOU COULD HAVE DINNER WITH ANYONE FAMOUS (LIVING OR DEAD) WHO WOULD YOU CHOOSE: Moses. IF YOU COULD HAVE ONE SUPERPOWER IT WOULD BE: To never need sleep! I think if I was awake all of the time, I could figure out how to fly and all that other stuff … WW VICE: Five-Hour Energy Drinks. MOTTO: My dad always told us in sports there are two rules: “Try Hard and Have Fun.”

HEALTH+FITNESS | September 2013

OBSTACLE COURSE: I discovered that I have asthma. I just thought I was out of shape!

“My dad always told us in sports there are two rules: “Try Hard and Have Fun.”

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Interview by Hailey Thomas. Photo by Sarah McAlexander.


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H E A LT H Y L I V I N G

AGING + YOGA = LESS PAIN By Leah Nichols

The average lifespan of people in the U.S. is 76 years, and many people are not looking to live that much longer, according to a new study by the Pew Research Center. Asked whether they would choose to undergo medical treatments to slow the aging process and live to be 120 or more, a majority of adults answered with an unequivocal “No.” I wonder why? Perhaps it’s because they question what their quality of life would be at 110 if they already have aches and pains when they’re only 50. The number of people walking around with chronic physical pain is staggering. I’ve heard 40 year-olds complain of pain they describe as age-related. However, aging isn’t a medical condition. People who move their bodies in organized exercise several times a week are people who look good, feel good, and enjoy themselves more. Most

of them aren’t fitness nuts – they simply pay attention to their bodies and observe its requirements to eat good things and move around. They also address physical pain before it becomes debilitating. Whether it’s back pain, knee pain, hip pain, shoulder pain … yoga can help. Of course it’s more time-consuming than a pill or an injection, but in my 12 years as a yoga instructor, I’ve encountered more people who attribute their pain relief to a consistent yoga practice than to medical intervention. Don’t get me wrong – medicine and surgery have their place. If you are in pain, however, and your first reaction is to take a pill, you might be on the wrong track. Pain is your body’s way of signaling that something is wrong, and at times you must dig deeper to uncover just what is out of whack. An effective yoga practice directed by a good instructor may be just what the doctor ordered.

WHAT TO LOOK FOR IN A YOGA INSTRUCTOR: ·D  oes he or she have experience helping people with pain? ·H  ow many years has he or she been teaching? ·D  oes the instructor ask you questions about any medical conditions and previous injuries or surgeries you may have had before you begin taking the class? ·D  oes the instructor come recommended?

·D  oes the instructor pay attention to every person in the class, or does he or she use class time as a chance to show off or work on their own practice? A good instructor will teach you how to do the poses, whether you are a rank beginner or an athlete with tight muscles that are hard to stretch. If it’s your first class, you should get the impression that the instructor saw you and helped you learn the poses that were being taught.

HEALTH+FITNESS | September 2013

YOGA POSES TO ALLEVIATE BACK PAIN

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DOWNWARD FACING DOG This pose is a good one to stretch the backs of your legs, as tight hamstrings can contribute to lower back pain.

DOWNWARD FACING HERO’S POSE/ CHILD’S POSE This helps to lengthen your lower back, hips, knees, and ankles.

BOUND ANGLE POSE This is a seated pose which helps to open your hips and inner thighs, in addition to strengthening your back. Sit on a cushion if your hips are especially tight.

Leah Nichols teaches yoga at her Mid-Town studio, Evergreen Yoga Center. She loves studying and practicing yoga, and sharing her enthusiasm with students of all levels. For more information visit www.evergreenyogamemphis.com.


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Register online at Racesonline.com or: First Name: Last Name: Age (race day): Address: City:

State:

Zip:

Phone: (

)

Email: Gender:

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F

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$35 after October 1

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RACE RELEASE/WAIVER: In consideration of the acceptance of my entry, I the undersigned participant, my executors, administrators, successors, representatives, heirs, next of kin, and assigns do hereby waive, fully release, acquit and fully discharge from any and all claims or liabilities of death, injuries, illnesses, losses, property damage, theft in any way connected with my entry, traveling to and from, or participation in the 24 Hour Tour d’Esprit event the following persons or entities: event sponsors, race directors, event producers, Haiti Medical Missions, its officers and representatives, Holy Spirit Catholic Church, its officers, employers, representatives, the Catholic Diocese of West Tennessee, and its officers, employees, and representatives, as well as volunteers, all states, cities, counties, the Memphis Park Commission, and agents of above. I agree not to sue any of the persons or entities mentioned above for any claims made or liabilities, including but not limited to negligence assessed against them as a result of my ability to safely participate in this event. I authorize event officials to have me transported to a medical facility if, in their discretion I appear ill or injured, and I take full responsibility for this action. I authorize all above named parties to use any photo, video, or other record of this event, and any information contained in my application, for any purpose whatsoever, without any consideration due to me. I have read and fully understand this entire application.

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HEALTH+FITNESS | September 2013

Mail completed application with your entry fee to: Haiti Medical Missions of Memphis 1779 Kirby Parkway, #1 PMB319 Memphis, TN 38138

37


N UTR ITION

Pulp Fiction:

By Heidi Yates, MS, RD, LDN

The Facts about Juicing and Smoothies To Juice Or Not To Juice? It seems that there is always a new food-fad bandwagon everyone is jumping on and you immediately feel the “Must. Do. This. Now.” pressure to climb on board. So … what is the deal with juicing? What are the facts? Should you juice? As a registered dietitian, I have clients come into my office time and time again asking if I practice juicing, and whether I would recommend it to them. My answer? No, I don’t juice, and I don’t recommend it. Here’s why: when you juice, you destroy the fruit that the juice came from. There. It’s a simple enough answer, but I’ll expand upon it. Although you may keep some of the essential vitamins and minerals, juicing discards arguably the MOST important part of the fruit: THE FIBER. Without the solid, fibrous part of the fruit, the sugars in the fruit are absorbed far too quickly by the body (as with candy, cake, doughnuts, etc.,) resulting in increased blood sugar and increased insulin levels, and increased insulin levels have a direct effect on weight gain. Yep, true story – but more on that another day. However, consuming the solid part of the fruit along with the sugar it contains (fructose) creates a balance so that your pancreas and liver can keep up during digestion and therefore diminish the negative effects of the sugar.

What About Smoothies?

HEALTH+FITNESS | September 2013

The sister food-fad to juicing is to blend the entire fruit and/or vegetable into a smoothie. Smoothie and juice bars are trendy and seem like the perfect way to fit fruit and vegetable consumption into your fast-paced life. Grab a straw, done – your food pyramid obligations are now fulfilled, right? Well … not exactly. The problem lies in the blender. Yes, the one thing making your life easier is also creating the problem. The shearing action of the blender’s blade completely destroys the insoluble fiber contained within the fruit. Think of insoluble fiber as a lattice fence. While the soluble fiber remains within the smoothie, the “lattice fence” of the insoluble fiber which helps to create an intestinal barrier has disappeared, so the sugar in your fruit will be absorbed as rapidly as if there was no fiber there at all. Hence the blood sugar spike, rapid insulin release, and the influx of sugar to the liver. Metabolically speaking, your fruit is now not much different to your digestive system than a candy bar.

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Are Juicing and Smoothies Bad For Me? Personally, I feel that if you are lacking in the fruit, vegetable, vitamin, and mineral department, then juicing and smoothie-making are helping – not hurting – your cause. But I also believe that it’s important for you to have a deeper understanding of what you are eating and drinking. What you can take away from this is that our ancestors had it right. EAT. WHOLE. FOOD. Toss an apple or banana into your gym bag. Make some Kale Chips to keep at home and eat after a long day at the office. Eat the whole fruit. Eat the whole vegetable. They were made just as nature intended – try them that way!

Inspired by

“Fat Chance”

by Robert H. Lustig, M.D. Copyright 2012. Heidi Yates is a nutritionist and registered and licensed dietitian with Southern Grace Aesthetics & Wellness. To schedule a consultation call 901.347.3451.


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N UTR ITION

The Flax, the Whole Flax, and Nothing but the Flax

By Kerrieann Axt

HEALTH+FITNESS | September 2013

Flax has been used and enjoyed for centuries. Ancient Egyptians considered it a gift from the gods, and used it as a natural medicine to cure different ailments, for enjoyment and taste during cooking, and for the production of linen thanks to the flax fiber’s flexibility and durability. Its Latin name, Linum Usitatissimum, actually means “most useful,” and indeed it is.

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Throughout history, and all over the world, flax has always been considered a plant with good karma. But even if this superfood doesn’t bring you good luck, it has a host of nutritional benefits that should entice you to add it to your daily diet. Packed with Omega-3’s and Omega-6’s, which are the essential fats your body needs to function properly, flax is also rich in lignans. So, what the heck is a lignan? Lignans are very small and very special compounds found in flax and other seeds, grains, and legumes. They have a higher antioxidant value than any other fruit or vegetable on the planet, and with antibacterial, anti-viral, and anti-fungal properties, lignans play an important protective role in the prevention of breast, prostate, uterine, and colon cancers. Recent studies have shown that women with lignans in their bodies actually have a reduced rate of breast cancer.

Flax Meal

In addition to its proven protective health benefits, flax has been shown to improve heart health, arthritis, memory loss, and can be a great aid in weight loss due to its high fiber content and richness in the essential fatty acid, ALA. Plus, it’s an easy-to-find superfood, inexpensive, and very versatile. There are three different ways you can enjoy the beauty of flax in your daily diet. Try each of the below, and see what works for your taste buds.

Flax Oil

Flax Seeds Flax seeds come from the flower of the flax plant. They are a little larger than a sesame seed, and range in color from golden tan to darker brown. They have a mild, earthy, and nutty flavor, and can be added (or conveniently hidden!) into almost any recipe. Try flax seeds in homemade crackers, granola, cereals, pancakes, or even sprinkled on a piece of toast drizzled with honey.

Pre-ground flax seeds, sold in supermarkets as flax meal, can also be used in cooking, but it’s actually better to buy the seeds and grind them at home in a coffee or spice grinder. The flax meal makes the nutrients more easily absorbed into the body, but because of the delicate nature of Omega 3’s and 6’s, make sure that you grind only the amount of flax seeds needed for the recipe. If you have some left over, store it in the refrigerator or freezer, as the high oil content of flax will make the flax meal go rancid quickly – sometimes in as little as a week! Try adding flax meal to almost any baked good – from muffins to banana bread – and replace a bit of that non-nutritious flour with a wholesome alternative.

Unfortunately, flax oil cannot be used for cooking, as heat will damage the essential fatty acids, so it’s best to drizzle it on top of steamed veggies, add it to a smoothie, or use it as a base for a salad dressing. If you don’t like the taste of flax oil (you either love it or you don’t,) you can find affordable supplements at any drug store. I always take flax pills at one of my meals; in fact, flax and fish oils are the two “can’t live without” superfoods that I include in my diet every single day. Try the following healthy and delicious recipe, and get ready for your family to fall in love with flax …

Flax Power Muffins q 1/2 cup freshly

ground flax seed

q 1/4 cup whole wheat flour

q 1/2 cup rolled oats q 1 large mashed banana (very ripe) q 1 tsp. olive or coconut oil q 1 egg, lightly beaten q 2 Tbsp. brown sugar q 2 Tbsp. honey q 1/4 cup raisins, dried cranberries, or other dried fruit

q 1/4 cup chopped walnuts or dark

chocolate chips (or both, if you’re feeling it!)

q 1/2 tsp. baking soda

Directions: Preheat the oven to 350 degrees and grease six muffin tins. Beat the oil, egg, brown sugar, and honey together and add them to the mashed banana. In a separate bowl, stir together the dry ingredients – flax meal, flour, oats, and baking soda. Add the dry ingredients to the wet and stir. Do not over mix! Add the fruit and optional add-ins. Spoon the mixture into your muffin tins, and bake at 350 degrees for 15-20 minutes. Enjoy!


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N UTR ITION

FISHY BUSINESS Picture this: you belly up to your favorite sushi bar, enjoying a light salad and maybe some miso soup. Grabbing your golf pencil, you’re ready to choose your favorite maki and nigiri and check them off of that sweet little paper menu. You order your favorite fish, be it salmon, tuna, or snapper. When your server arrives with your food, you perhaps puzzle for a moment over which fish is which, but it may require more discernment than you think. That snapper or tuna may be something else entirely – fishy frauds. Fish mislabeling, or “Fish Fraud,” has become a big and costly problem for consumers and fish dealers alike. Keith Thomas, freshness expert and owner of Thomas Meat & Seafood in Collierville, enlightened Memphis Health + Fitness. Says Thomas, “DNA testing of fish species has been conducted across the United States with findings of 30% and higher of fish mislabeling.” He continues, “Fish colors and textures are very similar, but one fish sells for a premium and the other fish is less desirable and is a lot cheaper.”

HEALTH+FITNESS | September 2013

Personal favorites of mine include salmon and Yellowfin tuna. “White tuna,” however, is not a true variety of tuna, and is actually escolar being sold under another name. Escolar, when eaten in more than just a few ounces, causes nasty side effects in humans, including bright

42

orange oily leakage and uncontrollable diarrhea, bringing to mind the original side-effects of over-consumption of products containing Olestra. The poor diet of escolar results in a build up of fatty acids (not the good kind) in the fish, resulting in it being banned in Japan and requiring warning labels in several other countries, including Canada. Mislabeling of fish is so prevalent in the United States that one ocean conservation group analyzed the DNA of 1,215 seafood samples from 674 retail outlets in 21 states between 2010 and 2012, and found that over 30% of all fish sampled was incorrectly labeled according to FDA standards. Most of the fish we eat is imported from Asia and farmed in less-than-favorable conditions, with some seafood even consuming chemicals and stockyard waste for food. Only 1% of the seafood in the United States is regularly DNA bar-code tested. Even with such low percentages tested, results from major cities including Los Angeles, Chicago, and New York proved that 100% of sushi restaurants tested had pulled the old fish switcheroo. To help you put the kibosh on the “bait and switch” routine, Thomas reminds readers that since they do not see the fish being prepared at restaurants, “Dine or purchase fish from reputable establishments.

By Robin Beaudoin

These places are more experienced with purchasing fish and should be protecting their customers from this type of fish fraud. If you’re buying fish from a grocery store or market, purchase fish with the skin on. This greatly reduces the risk of any mislabeling, as most consumers know skin colors and patterns. To determine freshness, first look at the color for brightness (it should not be dull or dry-looking.) Second, ask to smell the fish. It should smell like, some say, the ocean. However, if it smells fishy, then it’s probably not the best choice.” When hunting for seafood in stores, do as I do and look for the words “Wild Caught” and “American” on the label. A reputable restaurant or store will be honest about the origins of their meat and fish, and should have the country of origin right on the label. A waiter at a local steak house was able to tell me that their fish were wild caught from the Gulf of Mexico and were not Asian farmraised. Reputable seafood specialists are particular about the things they order and sell, because when it comes to fish – scrutiny equals safety. Robin Beaudoin is a lifelong Memphian, weight-loss motivator, and healthy eating enthusiast. For more information on seafood safety, call 901.221.8584, or visit www.thomasmeatandseafood.


Hatha Yoga Studio, LLC Eastgate Offices, Suite 540 Memphis, Tennessee Opening Monday, March 11 Offering semi-private group classes, precise alignment and creative prop support Please visit www.stephaniegoldsteinyoga.com or call 901.237.9001 for more information.

Skin Care Services

HEALTH+FITNESS | September 2013

Acne Treatments Anti-aging Skin Condition Care

43


F I T P L AT E

HEALTHY CHOICES AT EVERY MEAL SIMPLE TIPS TO OUTSMART I.B.S. For families of the nearly 30 percent of the general population who suffer from irritable bowel syndrome, making healthy diet decisions is not an option, it’s a necessity – especially when those sufferers are children and young adults.

• Begin by discreetly keeping a food and symptom journal for at least two weeks. Record portion sizes, times of meals and symptoms. This information will be important for discussions with a medical professional in case symptoms increase.

“It’s no secret that getting children to make healthy choices at meal time poses a challenge for all parents, but when you throw IBS into the mix, the task gets much harder,” said Patsy Catsos, registered dietitian and author.

• Next, discuss with your medical provider about incorporating VSL#3 JUNIOR, a high-potency probiotic medical food for young sufferers of IBS.

While there are no known causes or cures, there are simple ways to figure out a child’s food triggers to avoid some of the discomfort it brings. Below are three simple tips to help families outsmart IBS:

• Lastly, remember there are many healthy, IBS-friendly recipes the entire family can enjoy. Everyone will want seconds when you serve them creamy, delicious Macaroni and Cheese or these chewy, moist Coconut Granola Bars. For more IBS-friendly recipes and to learn about VSL#3 probiotic medical food, visit www.vsl3.com.

MACARONI AND CHEESE Yield: 6 servings

q8  ounces uncooked corn elbow macaroni

q 2 tablespoon cornstarch q 1/2 teaspoon salt q 1/2 teaspoon dry mustard Preheat oven to 350° F. Spray a 9-inch by 9-inch baking dish with non-stick cooking spray. Cook pasta according to package directions in 8-quart saucepan. Do not overcook. Drain and set aside.

HEALTH+FITNESS | September 2013

Combine cornstarch, salt, dry mustard and black pepper in same saucepan. Add milk. Stir briskly until smooth. Bring to a boil over

1/4 teaspoon ground black pepper 1 3/4 cup lactose-free milk 1/2 teaspoon red pepper flakes 2 cups grated cheddar cheese 1.5 ounces crumbled potato chips

medium heat, stirring constantly with flat end of pancake or burger spatula. Remove from heat and stir in grated cheese and red pepper flakes Add pasta, stir, spread out and transfer to greased baking dish. Sprinkle potato chips on top of casserole. Bake, uncovered, for 25 minutes or until lightly browned. Allow casserole to cool briefly before serving. Nutrition (per serving): 361 calories, 16g total fat, 496.4mg sodium, 40.2g carbohydrates, 4.5g fiber, 15.1g protein.

COCONUT GRANOLA BARS Yield: 35 servings

q q q q q q q

1/2 cup brown sugar, packed

Preheat oven to 350° F.

1 cup peanut butter

Butter a 10-inch by 15-inch baking tray.

3/4 cup rice syrup 1 egg 1 teaspoon vanilla extract 2 serving protein powder 3  cups old-fashioned oats, uncooked

q1  cup miniature semisweet chocolate chips

44

q q q q q

q 1 cup coconut flakes, unsweetened q 1/4 cup ground chia seeds

Stir first five ingredients together in large mixing bowl. Add remaining ingredients and stir thoroughly with wooden spoon. Mixture should be consistency of stiff cookie dough. Transfer mixture to baking tray. Spread it out and press it down using wooden spoon. Let dough rest for 30 minutes. Bake for 25-30 minutes or until golden brown on edges. Allow tray to cool before cutting into bars. Store in airtight container. Nutrition (per serving): 183 calories, 10.6g total fat, 41.1mg sodium, 18.9g carbohydrates, 3.5g fiber, 5.5g protein.


HEALTH+FITNESS | September 2013

45


SEP TEMBER E VENTS SATURDAY, SEPTEMBER 7, 8:00AM-12:00PM Autism Awareness 5K Walk/ Health Fair Cordova, TN sensoryworldmemphis.com

SATURDAY, SEPTEMBER 14, 7:00AM Cotton Pickin’ 5K Run/Walk & 1K Cotton Candy Fun Run Memphis, TN racesonline.com

SATURDAY, SEPTEMBER 21, 9:00AM Greater Memphis Greenline Run Memphis, TN racesonline.com

SUNDAY, SEPTEMBER 22, 6:00AM LCPL Josh Ose Shenanigans 5K Run and Walk Hernando, MS racesonline.com

SATURDAY, SEPTEMBER 28, 12:00PM Memphis Law Golf Tournament Tunica,MS racesonline.com

SATURDAY, SEPTEMBER 7, 8:00AM 5K for UK Rossville, TN racesonline.com

SATURDAY, SEPTEMBER 14, 8:00AM Hayden’s Heroes 5/10K Memphis, TN racesonline.com

SATURDAY, SEPTEMBER 21, 9:00AM NAMI Memphis 5K 2013 Collierville, TN racesonline.com

SATURDAY, SEPTEMBER 28, 9:00AM Kidzu 5K “Drama Dash” Hernando,MS racesonline.com

SATURDAY, SEPTEMBER 7, 8:00AM Patriot Day 5K Memphis, TN racesonline.com

SATURDAY, SEPTEMBER 14, 7:15AM Brighton Centennial 5K Brighton, TN racesonline.com

SATURDAY, SEPTEMBER 21, 9:00AM Book It 5K Memphis, TN Bookit5k.racesonline.com

FRIDAY, SEPTEMBER 27, 6PM-9PM Energy Fitness- Personal Training Studio Memphis, TN EnergyMemphis.com, 901-523-2348

SATURDAY, SEPTEMBER 7, 6:00-9:00PM ClimBRIDGES Memphis, TN bridgesusa.org

SATURDAY, SEPTEMBER 14, 8:00AM The I Do It For Challenge Memphis, TN racesonline.com

SATURDAY, SEPTEMBER 21, 9:00AM Teal for a cure 5K Run/Walk Memphis, TN racesonline.com

SATURDAY, SEPTEMBER 7, 9:00AM Clergy Chase 5K Memphis, TN bridgesusa.org

SUNDAY, SEPTEMBER 14, 9:00AM Push us to France! Memphis, TN racesonline.com

SUNDAY, SEPTEMBER 8, 12:30-2:00PM Weight Management Workshop Memphis, TN BikramYogaMemphis.com

SUNDAY, SEPTEMBER 15, 2:30PM FedEx 5K & Fun Run/Walk Memphis, TN racesonline.com

SUNDAY, SEPTEMBER 22, 3:00PM GREAT AMAZING RACE Adventure Run & Family Activity. Memphis, TN GreatAmazingRace.com

SUNDAY, SEPTEMBER 8, 7:00AM MRTC RRS 1st 5–Miler Memphis, TN racesonline.com

HEALTH+FITNESS | September 2013

FRIDAY, SEPTEMBER 13, 7:00AM Cooper Young Festival Friday 4–Miler Memphis, TN racesonline.com

46

SATURDAY, SEPTEMBER 14, 7:00AM Bartlett Parks Ultras Memphis, TN racesonline.com

SUNDAY, SEPTEMBER 15, 12:30-2:00PM The Science of Ayurveda Workshop Memphis, TN BikramYogaMemphis.com FRIDAY, SEPTEMBER 20, 7:00AM Steeplechase 5K Memphis, TN racesonline.com FRIDAY, SEPTEMBER 20, 6:00-9:00PM ClimBRIDGES Memphis, TN bridgesusa.org

SUNDAY, SEPTEMBER 22, 12:30-2:00PM Reduce Fatigue and Increase Your Energy Levels Workshop Memphis, TN BikramYogaMemphis.com SUNDAY, SEPTEMBER 22, 7:00AM MRTC RRS 2nd 5–Miler Bartlett, TN racesonline.com SUNDAY, SEPTEMBER 22, 2:00PM Memphis Thunder Racing Kids Triathlon Memphis, TN racesonline.com

SATURDAY, SEPTEMBER 28, 8:00AM Sole to Soul 5K Memphis, TN racesonline.com SATURDAY, SEPTEMBER 28, 9:00AM Kidzu “Drama Dash” 5K Hernando, MS racesonline.com SATURDAY, SEPTEMBER 28, 8:00AM 25th Annual Frank Horton XC Invitational Memphis, TN racesonline.com

SATURDAY, SEPTEMBER 28, 6:00PM The Mid-South Fair Super Fit 5K Family Fun Run and Walk Southaven, MS racesonline.com SATURDAY, SEPTEMBER 28, 5:00PM White Station High School 5K Memphis, TN racesonline.com SUNDAY, SEPTEMBER 29, 3:00PM Edwin’s Way 5K Germantown, TN racesonline.com

SATURDAY, SEPTEMBER 28, 8:30AM Sisters in Motion 5K Run/Walk Memphis, TN racesonline.com

COMING IN OCTOBER

SATURDAY, SEPTEMBER 28, 11:00AM LuvMud 5K and 10K Memphis, TN racesonline.com

THURSDAY, OCTOBER 4, 3:00PM Haiti Medical Missions of Memphis 24 Hour Tour d’Esprit Memphis, TN haitimedicalmissions ofmemphis.org

SUNDAY, SEPTEMBER 29, 12:30-2:00PM Reduce Stress, anxiety, depression and sleep better than ever Workshop Memphis, TN BikramYogaMemphis.com

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


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HEALTH+FITNESS | September 2013

08.24.13

PHOTO FI N ISH

FOREST SPENCE 5K BENEFITTING THE FOREST SPENCE FUND

1

2

4

5

8

9

6

7. Becky Seal and Katie Moore

2. Catherine Deeney and Lauren Poindexter

8. Ralph Mcneely, Chrissy Edward, and Gordon Ford

3. Tracy White 4. Bill Overcast 6. Jessica Orians and Gina Lester

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10

1. Kate Krosse

5. Marc Mihalko

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3

9. Page Beda, Ragan Lessley, Mae Forsdick, and Madeline Forsdick 10. Ross Warner and Seth Carson

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


Expires 12/31/13

HEALTH+FITNESS | September 2013

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HEALTH+FITNESS | September 2013

08.04.13

PHOTO FI N ISH

50

SHOWMAN SHOOTER TRIATHLON THIS RACE IS A .5 MILE SWIM, 23 MILE BIKE, AND 3.75 MILE TRAIL RUN BENEFITTING TEEN CHALLENGE OF MEMPHIS!

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4. Scott Arthur

9. Patrick Albano and Gary Bhagat

5. Jacob Abart and Steve Shipowitz

10. Beth Mcfarlin (daughter and mother team)

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


C

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A Fundraising Event on the Greenway for THE WOLF RIVER CONSERVANCY in an effort toAcontinue a healthy green Memphis. Fundraising Event&on

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the Greenway for THE WOLF RIVER CONSERVANCY General Admission in an effort to continue a healthy & green Memphis.

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Hf sept 2013 web  

September issue

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