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july 2012

Mrs. Tennessee International

Traci Pangonas Gets Ready for Competition

Lose Belly Fat In One Treatment! RX: Summer Skin Care

Push your Pace!

Ace Your Next Race

Action. Our hand center team is focused on getting you back in the action. It begins with our fellowship trained hand surgeons working together with our Hand Therapists to design the optimal rapid recovery plan for you. From birth through adulthood, we care for patients with a multitude of diagnoses for the hand, wrist, elbow, and upper extremity. Discover more about our team and how we can get you back to your active life by visiting us online at

901.259.1600 Sports




6286 Briarcrest Avenue

A division of MSK Group, P.C.


Foot & Ankle

Memphis, TN 38120

Dan Fletcher, M.D., Jeff Cole, M.D., and Bill Bourland, M.D. Fellowship Trained Hand Surgeons

Bourland Holcomb Jameson Krahn Neel Cole Sorensen Dowling Murrell Weiss Deneka Heck Patterson Fletcher Giel Massey

Look your best. Feel your best. Make your personal health a priority. At Adams Patterson we’re passionately committed to your overall well-being. As a fixture in women’s health for nearly 50 years, you can count on us to provide the most up-to-date, innovative and advanced services available, including: • Comprehensive obstetriC and gyneCologiCal serviCes • minimally invasive surgery • robotiC surgery • in offiCe essure® tubal sterilization • in offiCe endometrial ablation

• botox®, fillers, latisse™, laser therapy

and other aesthetiC and skin Care serviCes

To learn more, call 767.3810 or visit Baptist Women’s Office | 6215 Humphreys Blvd., Suite 301 | Memphis, TN 38120 Methodist Germantown Office | 7705 Poplar Avenue, Bldg. B, Suite 220 | Germantown, TN 38138

t. franklin king, md | m. leigh keegan, md | regina g. healy, md | Judith J. Williams, md

health+fitness | July 2012

• 4-d high definition ultrasound

leah C. tonkin, md | b. todd Chappell, md | neil odom, md | miriah b. denbo, md | e. darby heitman, apn


h+f july 10 healthy living

16 years + running strong Publisher Amy Goode


14 beauty

CONSULTANTS Executive Editor Hailey Thomas



fit faculty

Advertising & Marketing Amy Goode 901.218.4993 Hailey Thomas 901.335.6005

24 get fit

Copy Editor Jenifer Meeks Contributing Editors Lisa Abbay Marcia Scott Laura Gray Teekell Kristen Waddell

30 fit plate 35 n utrition

22 c over profile

Webmaster Amy Pickle Graphic Design Lori Allen Brian Williams Photographers Allen Elliotte Sarah McAlexander Andrea Zucker Jen Russell Distribution Memphis Paperchasers 740 N. Evergreen Street Memphis, Tennessee 38107 Send articles and photos to

health+fitness | July 2012

Send articles and photos to “Editor” at the address above. 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 © 2012.


On the Cover: Traci Pangonas

26 W  eekend Warriors



fit profile

Photo by: Andrea Zucker

6 starting line

36 events Calendar

8 fit news

38 Photo Finish

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 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.

Je ni f



Performance With Purpose! • Personal Training Starting at $25 Per Session


• Nationally Accredited Certified Personal Trainers • Group Exercise Classes • Nutritional Coaching • Affordable Memberships for Everyone

Jenifer is a part-time writer and full-time mom to 3-year-old Madelyn. She enjoys yoga, mountain biking and swimming, and received her MA in Medical Anthropology from the University of Memphis. She enjoys living in Midtown and finds inspiration from the awesome people she meets through Memphis Health & Fitness.

ay a Gr r u a L

When she’s not thinking or writing about art, Laura Gray Teekell enjoys running with her dog, Moose, on the trails and spinning at the downtown YMCA. She enjoys cooking, eating, drinking wine and preaching the benefits of Pilates. Laura Gray is excited about interviewing Fit Kids and is inspired by all the Memphians committed to healthy lifestyles!

h Sara

Kristen is a freelance writer and 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 one year old son, Barrett.

L isa

Je n

L ori


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health+fitness | July 2012

As the Fleet Feet Sports running coach, Marcia is able to coach others to do her favorite thing- RUN! Marcia has had a passion for running since 4th grade and loves to promote the sport in any way possible. When not running, Marcia can be found biking, figuring out newlywed life, enjoying Shelby Farms with her dog, or doing anything outside in the sunshine!

Midtown makes the perfect place for Lori to raise her two girls and care for her over-needy husband. Lori’s professional talent is that of freelance graphic arts specialist. While she’s worked graphic magic on coupon books, direct mail – and of course, magazine layout – her true artist comes out in painting, BBQ Fest prop design and science fair projects.

en Krist

Lisa Abbay, RD, LDN is the Regional Director of Morrison Healthcare Foodservices. She was recently awarded the Recognized Young Dietitian of the Year for Tennessee for 2010.

Jen Russell 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:

c ia Ma r

901.454.0003 2858 858 Poplar Avenue

Sarah received her BFA in photography from the University of Memphis and now works as a freelance photographer and a technician for 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.




Wiley, and Carrie Nobels, Vicki Towles, Steve Annual 16th the ran ng You Greta Cooper runners! go to Way e. Jun in Gibson Guitar 5K

Icing An Injury? Not Cool!

A quick study: Madison Neal, age 7, ran the Gibson Guitar 5K in 37 minutes afte r only three days of training!

Ice therapy, hot and cold therapywhat’s the best treatment for swelling? If you have a sports injury, elbow pain, tendonitis, foot pain, ankle pain, or lower back pain, Black Ice CoolTherapy provides effective relief at a soothingly comfortable temperature. Whether you have an acl tear, wrist pain, bursitis, arthritis, muscle spasms, a toothache, or you’re dealing with surgery recovery, Black Ice CoolTherapy helps provide relief without the freezer burn you get from ice and gels. Made in the USA. Go to for more product details.

health+fitness | July 2012

Reginelli Recommends:


La Vieille Ferme Rosé

La Vieille Ferme Rosé is a French wine that is darn tasty and pretty in pink; perfect to bring to the 4th of July barbeque, even goes great with Thai food. With notes of cherries, spice, and a fresh finish, La Vieille Ferme Rosé is the perfect antidote for a long, hot summer, and only $10. See wine enthusiast Mary Catherine Reginelli at Pyramid Wines & Spirits. Call 901.578.2773 or visit

It’s Hip to Be Fit! Send your Fit Photos from here or abroad to and you may be seen in the next H+F! (High-resolution images only with brief caption, please).

year old? ster than a 3fa n ru n ca u r 5K So you think yo completed the Gibson Guita 3, e Whoa! Josh Stiles, ag , 49 seconds! in 51 minutes

What our fans are saying... What healthy lunch did you have today?

Janis Naramore Stewart Apple Pecan Grilled Chicken Salad from Wendy’s. Delish! Edie Ingram Just enjoyed a leafy green salad with olive oil and lemon juice dressing accompanied by a bowl of seedless grapes and water. Yum! Diane Terrell I had an all-local Farmer’s Market salad: fresh arugula, red onions, grilled boneless, skinless chicken breast (3oz.) and Micmak tomatoes. It was so good! Write a comment ... you might see it in the next issue!

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1treatment 1hour* 1size smaller™*


Fat reduction that fits



LipoSonix Body Sculpting BOTOX Juvederm Dermal Filler Radiesse Dermal Filler Belotero Dermal Filler Clear+Brilliant Laser Oxygen Facials Adult & Teen Acne Laser Hair Removal Pore Reduction Sun Damage Rosacea Melasma Portwine Stains Birthmarks Skin Tightening Face & Leg Veins MIC 12 (Lipo) Injections B12 Injections Obagi Skin Care Line Jan Marini Skin Care Line Image Skin Care Line Medical Chemical Peels Vi-Peel Microdermabrasion

Do you have areas of unwanted fat around your abdomen or love handles that you can’t seem to get rid of, even with diet and exercise? If so, the Liposonix treatment may be the perfect fit for you. The Liposonix treatment is a non-surgical fat reduction procedure that can get rid


of targeted fat around your waistline after one treatment in about one hour. The average waistline reduction is 1 inch or 2.5 cm – about one dress or pant size.


Results are typically seen in 8 to 12 weeks. Individual results and office visit time may vary. The Liposonix treatment is not a replacement for liposuction surgery or a

2.8 cm waistline reduction Before and after photos are un-retouched and represent patients who have had significant results. Individual results may vary.

healthy lifestyle, or a way to lose weight. The Liposonix treatment is available here. To find out if you are a candidate, ask us for more information.

* Average waistline reduction is 1 inch or 2.5 cm. Office vsit time and individual results may vary. Results typically seen in 8 to 12 weeks. Not a replacement for liposuction surgery or a healthy lifestyle, or a way to lose weight.

Important Safety Information The Liposonix system is for use when there is at least 1.0 cm of subcutaneous adipose tissue beyond the selected focal depth setting of the system in the area to be treated. Most frequently reported side effects during Liposonix treatment are discomfort, pain, cold, prickling, tingling, or warmth. Treatment is contraindicated for patients who are pregnant or suspected to be pregnant. The most frequently reported side effects after Liposonix treatment, as recommended, are pain (discomfort), bruising, redness, and swelling, which are generally described (or rated) as mild.

Intended use & Indications for use: The Liposonix system delivers high-intensity focused ultrasound (HIFU) energy that can disrupt subcutaneous adipose tissue (SAT) to provide a non-invasive approach to body contouring to achieve a desired aesthetic effect. US: Indicated for non-invasive waist circumference reduction (i.e., abdomen and flanks). EU: Indicated for trunk and lower extremities excluding the lower leg (i.e., abdomen, flanks, hips, thighs and buttocks). Canada: Indicated for abdomen, flanks, hips, thighs and buttocks.


Studies: P-0003, P-OUS, CDN-01.2008. Data on file. SUITE 2 830PilotW POPLAR AVE., COLLIERVILLE, TN 38017

MK1354A © 2012 Solta Medical, Inc. All rights reserved. Liposonix, Fat Reduction That Fits, 1 Treatment 1 Hour 1 Size Smaller, and Custom Contouring are trademarks or registered trademarks of Solta Medical, Inc. or its subsidiaries.

(behind Walgreens at Poplar & Byhalia)


and ! g n i d oon pan s x s e e e r ic We a ore serv r grand g m g for ou n i d d n a atchi pening! w e B re-o

health+fitness | July 2012

The Liposonix system uses non-invasive, focused ultrasound to destroy abdominal fat just beneath the skin.


fit news

Memphis Marathon Leaves No Runner Behind The St. Jude Memphis Marathon and Half Marathon may have sold out in record time, but there is an exciting new opportunity that will allow other runners to take part in the weekend’s events. For the first time in the race’s history, you can sign up for the St. Jude Marathon Relay, which gives participants the opportunity to put together five-member teams to complete the race alongside individual runners. The marathon relay follows the same course as the popular marathon. Each leg of the course showcases the soul of Memphis, including historic Beale Street, legendary Sun Studio, and the highlight for every participant – the run through the campus of St. Jude. There are 100 team entries available for the St. Jude Marathon Relay; teams can register online at The combined entry fee is $200 and covers all five team members. Spots are also still available for individuals and teams who sign up to be a St. Jude Hero (by committing to raise at least $500 for the kids of St. Jude) when they register for any of the races in the St. Jude Memphis Marathon Weekend except the half marathon, which is completely sold out.

Fitness Inspiration! Inc. Wants You To Bring It!

health+fitness | July 2012

Becca Marino, owner of Fitness INSPIRATION! Inc., has used the mantra “Believe It! Bring It! Achieve It!” to motivate her clients during a series of Boot Camps, personal training sessions, and wellness education workshops throughout the Memphis area during the past three years. Now she has opened her first permanent location in Cordova.


Although Marino began her career in the fitness industry over eight years ago, she was unable to find a facility which was a good fit for her own fitness philosophy; in 2009 she struck out on her own, starting Fitness INSPIRATION! Inc. in order to inspire individuals to achieve fitness, health, and wellness in a fun, positive way. “Regardless of where you’ve been, you have the ability to achieve it if you just believe it,” she says. “Fitness can be fun and can be a way of life. If you believe you can, and bring a consistent 100% effort, you will achieve your goals and aspirations.” Fitness INSPIRATION! Inc. is located in the Trinity Ridge Business Center at 7730A Trinity Road, Suite 106. For more information visit

Play Like a Kid Again! Register your organization to participate in the YMCA Corporate Games, a team sports event that mixes healthy living with healthy competition between organizations in the Mid-South area. The Games will be held between September 17 – 23, so team up with your co-workers to play a variety of games while fostering corporate pride. Games include basketball, volleyball, dodge ball, kickball, and an indoor triathlon, in addition to other field day favorites. People of all fitness levels and abilities are welcome. The $500 entry fee includes up to 40 team members who will receive a team t-shirt and a 2-week guest pass to the YMCA. The deadline to register is Friday, August 24. According to Patti McGory, Commercial Business Controller at Thomas & Betts, “The YMCA Corporate Games gives us the chance to get to know our co-workers better as well as meet other professionals in the Memphis area; and it really is a rare opportunity to come together as a team from all different departments and roles in the company and compete.” For more information, visit, or call Shauna Bateman at 901.766.7677 (ext. 236). Sponsorship opportunities are also available.

Hot Summer Specials at Spa Therapies:

Botox Cosmetic & Latisse Special Botox Cosmetic $10.00 per unit!! before


Seeing is Believing! Spa Therapies has been honored with a GOLD LEVEL Status for BOTOX速 Cosmetic and Facial Fillers by Allergan, recognizing that CRMC among the TOP 6% of BOTOX速 providers in the nation.

Latisse Special $100 Come in and have your liquid face lift today. Make your appointment by calling or emailing our office at (901)761-9551 or

Bring a Friend Bring a friend new to us, and if they purchase Botox as well, we will give you a $25 Thank You Gift Certificate to use on any of your products or services purchased with us.

901.761.9551 1068 Cresthaven Rd. Suite 100 Memphis, TN 38119

Expires 7/31/2012. These specials cannot be combined with any other offers and only applies to the medical spa products and services.

health+fitness | July 2012


h ealt h y living

Skin is In

by Purvisha Patel, M.D.


I EXERCISE OUTDOORS. WHAT CAN I DO TO AVOID DANGEROUS MELANOMAS? It is estimated that one in five Americans will develop skin cancer during their lifetimes, with more than 1 million skin cancers detected every year. Exercising outside exposes you to UV rays from the sun; this exposure to ultraviolet radiation, in addition to genetic predisposition, is what determines the risk of developing skin cancer. Basal cell and squamous cell carcinoma are the most common types of skin cancer, and are curable if detected early. Melanoma is the most aggressive form of skin cancer. Physical sunblocks with an SPF of 30 or more, such as zinc oxide, are the best sun protection, and should be applied prior to sun exposure and reapplied throughout the day. Wearing a large hat is also helpful. If you have a history of ultraviolet radiation exposure, as well as a family history of skin cancer, annual skin exams are imperative to early detection, and could save your life.


(a growth that is not the same on all sides)

B: Borders

of a growth which are irregular

As you’ve noticed, breakouts are more common during periods of increased sweat and oil production. To prevent more breakouts in the summer, re-evaluate your skincare products. Certain washes and moisturizers may be fine for use during cool, dry weather, but the same products can contribute to increased breakouts when the weather is hot and muggy. Washing and exfoliating the skin more often during the summer, as well as using products that are labeled non-comedogenic (meaning they do not clog pores) can be extremely helpful in keeping your skin from experiencing breakouts.

HOW CAN I GET RID OF DARK CIRCLES AND PUFFY EYES WITHOUT SURGERY? There are many ways to decrease the appearance of dark circles and puffy eyes. Treatment begins with eye creams and proceeds to vitamins, injections, and lasers. The cause of one person’s dark circles may not be the cause of another’s, though, and the same applies for the appearance of puffy eyes. The facial bone structure and underlying condition should be evaluated by a physician or cosmetic dermatologist in order to recommend the best treatment.

health+fitness | July 2012

C: Color


(anything more than two colors or darker than the rest)

D: Diameter

(anything bigger than a pencil eraser)

E: Evolving

(anything that looks like it is changing)

Purvisha Patel, MD is a board-certified dermatologist and fellowship-trained Mohs and Cosmetic Surgeon. For a consultation, call Advanced Dermatology & Skin Cancer Associates, PLLC, at 901.759.2322 or go to

IS ALOE VERA THE BEST TREATMENT FOR SUNBURN? Sometimes the skin gets so much radiation that it burns and peels. This is considered a first degree burn, and soothing treatments such as aloe, cool compresses, and topical over-the-counter hydrocortisone cream are helpful. If the burn does not resolve within a few days, or there is a lot of pain and discomfort, medical attention is recommended.

health+fitness | July 2012


h ealt h y living Ask Laura Lendermon, M.D.

Your injury Questions Answered I AM A NEW BIKER AND I LOVE IT! HOWEVER, WHEN I GET OFF THE BIKE MY HANDS ARE TINGLING. WHAT IS IT? HOW CAN I FIX IT? First, congrats to you on becoming a cyclist! (And you must learn to address yourself as a cyclist lest you are accused of having a Harley parked outside – not that there is anything wrong with that; some of my best friends ride motorcycles.) Now to your question – the tingling you describe is called neuropraxia, a condition caused by putting too much prolonged pressure on your hand or wrist, leading to nerve irritation. Usually this will resolve within a few minutes of completing your ride. Some folks, however, find it so annoying that it interferes with their ride. In that case, action should be taken to evaluate the real cause of it. It is usually related to your “bike fit,” or the way your body conforms to the bike. In most cases a simple adjustment of the handlebar or seat will do the trick. Padded gloves may also help. However, if the numbness and tingling persists long after you are off your bike it may be wise to have it evaluated by a physician. Sometimes problems such as a nerve entrapment in the wrist or elbow or even a ruptured disk in the neck may be the culprit. We do not want you to miss time off the bike if we can prevent it. Good luck, and enjoy the ride!

WITH THE WARMER WEATHER I HAVE BEEN PUTTING IN MORE TIME AT THE POOL, BUT LATELY WITH EVERY STROKE I HAVE HAD A SHARP PINCH IN MY UPPER BACK. ANY REMEDIES TO MAKE ME FEEL BETTER? Sounds like you are getting ready for the triathlon season! Even if you are not a triathlete, swimming is a great way to cross train and keep your legs fresh. The pain you are experiencing in your upper back is most likely a trigger point in the muscles of your cervical (upper) or thoracic (middle) spine. A trigger point is basically an isolated muscle spasm, brought on by postural imbalances, injury, or fatigue; and may be

exacerbated by repetitive trauma. Unless the pinch becomes a radiating pain, or begins to cause numbness and tingling, you can usually treat the symptoms with stretching, anti-inflammatories, or muscle relaxers. If the pain persists, however, you may be a candidate for physical therapy to instruct you in proper muscle balancing and flexibility training. Keep up the good work, and let us know how we can keep you in the pool!

health+fitness | July 2012



What you are describing sounds like tendonitis of the elbow – commonly known as tennis elbow. This condition is caused by the repetitive muscle contractions r equired to keep the racket in the proper striking position when the ball hits the face of the racket. To properly swing, the muscles must both contract to control the racket, and at the same time absorb the forces generated by the ball on the racket. Thus, your elbow and its tendons become shock absorbers. Modifications to your equipment can be made to offset this force, while strengthening your shoulder with simple rotator cuff exercises and keeping your forearm muscles flexible will help control your symptoms. Icing after activity and the occasional use of oral or topical anti-inflammatory medicines may also be helpful. If your symptoms don’t improve, let us have a look. Sometimes a slightly more aggressive approach from your doctor or physical therapist can do the trick. Thanks for your question and enjoy this great tennis-playing weather! Remember, if it’s important to you, it’s important to me. Let’s keep you going!

Dr. Laura Lendermon, MD, PT, is a Sports Medicine physician. A lifelong competitive runner, she treats runners, triathletes, and other athletes on a daily basis. Her emphasis is on allowing athletes to remain productive while using the latest non-surgical techniques, in addition to physical therapy. Lendermon Sports Medicine is located at 9950 Crooked Creek Drive, in Collierville, Tennessee. If you have questions about these or any other issues, you may contact Dr. Lendermon at 901.850.5756 or visit

h ealt h y living Ask the Pharmacist, Brian Marcantel, DPh I TOSS AND TURN IN BED WITH A DRY MOUTH, COUNTING SHEEP AND THINKING ABOUT WORK. THE ONLY MEDICATIONS I TAKE ARE AN OCCASIONAL STOOL SOFTENER AND A VARIETY OF OVER-THE-COUNTER (OTC) SLEEP AIDS. You are not alone – millions of Americans suffer from stress-related insomnia. Stimulants such as caffeinated beverages or foods high in sugars consumed too close to bedtime may also be a contributing factor. If diet changes do not help and you still cannot sleep, then you might try some relaxation techniques that can prepare your mind and body for sleep. OTC sleep aids often contain antihistamines (such as diphenhydramine) because these ingredients cause drowsiness. Unfortunately, they may not be effective in providing restful sleep. Additionally, antihistamines are known for causing dry mouth and constipation. Individuals with certain conditions, such as those affecting the heart, eyes, or urination, should avoid antihistaminecontaining sleep aids altogether. Oftentimes the treatment for insomnia is based upon identifying whether you are having difficulty falling asleep or maintaining sleep. You may need to visit a sleep center to rule out sleep apnea or other conditions such as depression, which should be evaluated by a qualified physician.

Disclaimer: All information is provided for general purposes only. Under no circumstances does this information recommend particular treatment for a specific individual. In all cases you should consult your physician before drawing inference from the information. The writer specifically disclaims all responsibility for any liability, loss, or any risk incurred as a direct or indirect consequence from the use and application of any material provided. All materials are displayed without limitation and protected by intellectual property laws.

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health+fitness | July 2012

Our full-service Club features exciting activities for the whole family, from the latest trends in Group Fitness classes to our newly-renovated Fitness Area with new, state-of-the-art equipment. Take advantage of the trial membership below we’re waiting for you!


beau ty

Can You Pinch an Inch?

Liposonix Might Be Right for You

Have diet and exercise brought you close to your ideal size, but the fat around your waistline just won’t budge? You might be a candidate for Liposonix, which uses ultrasound energy to penetrate the skin and permanently destroy abdominal fat – and as long as additional weight isn’t gained, the fat won’t be coming back (hooray)! Unlike other procedures, such as liposuction, Liposonix treatments are non-invasive and nonsurgical, so patients experience little to no downtime afterward. In addition, it has been researched and tested for 10 years, making it one of the safer cosmetic procedures on the market. Many non-surgical treatments don’t penetrate and destroy the fat beneath the skin. In fact, most of the energy they generate is absorbed by the skin itself. During a Liposonix treatment, high intensity ultrasound waves focus on the fat cells and destroy them using a process called “thermal coagulation.” Leftover debris is then collected by the body’s “scavenger” cells and taken to the liver, where it is broken down and excreted over a period of 8 to 12 weeks. The targeted area is permanently reduced because it can no longer store fat, creating a thinner, more contoured waistline. The skin itself, as well as underlying tissues and organs, are unharmed.

health+fitness | July 2012

Before the treatment, the patient’s height, weight, and medical history are recorded and Body Mass Index (BMI) is calculated. During treatment, feelings of discomfort or pain, cold, prickling, tingling, and warmth have been reported; after treatment there may be discomfort, bruising, redness, and swelling. Most people have described these sensations as


2725 Kirby Road, Ste. 15 Memphis, TN 38119 901-753-8148

Wednesday & Thursday 11am – 5:30pm

mild. The results can take up to 12 weeks to become completely evident, though, and the treated area usually goes through changes in texture, often feeling ‘doughy’ or ‘jelly-like.’ Many patients also experience an initial increase in urination. All of these changes are considered normal and will eventually go away. An hour-long Liposonix treatment may result in a waistline reduction of about one dress or pant size, and a clinical study found that 91% of patients who underwent a single treatment reported improvement in their abdominal tone. The treatment will not prevent new fat cells from developing, however, so a balance of healthy eating and exercise is crucial to maintain the results. What Liposonix is not is a replacement for a healthy lifestyle or a way to lose large amounts of weight. And it is also not for everyone. Appropriate candidates must have at least an inch of fat in the treatment area; a BMI equal to or less than 30; good overall health; and realistic expectations about the results. For more information, call Avanti Skin Center of Collierville at 901.853.6428, or visit

Kate Gassaway, RN, MSN, APRN, BC Nurse Practitioner

Let us help you “BUZZ” through your weight loss!

Phentermine Adipex Temazepan Generic Ambian Lipo-B Injections B-12 Injections Weight Management Under Doctor Supervision

by Kate Gassaway

Introducing Fit Physicians–Docs that Just Do It Appointments are Recomended

Are you a doctor who serves as a role model in our community by prescribing and living a healthy lifestyle? We want to hear from you!

health+fitness | July 2012


fit fac u lty

Bruce Guy PROFESSION: Teacher, Northwest Preparatory School Subjects: Algebra I, Geometry Years Teaching: 14 BEST THING ABOUT NORTHWEST PREP: The best thing about Northwest Prep Academy is having the opportunity to help at-risk kids reach their goal of obtaining a high school diploma. I believe every student has the potential for success and helping each student achieve success is very gratifying. SUMMER SCHOOL: I am teaching Geometry this summer. Also, I am spending my summer traveling, completing professional development courses, and coaching as an assistant for the Memphis Supersonics youth basketball team. WORKOUT REGIME: I lift weights as often as possible at Germantown Athletic Club. However, I try to adhere to the basic advice of physical fitness experts to work out three to five days a week. I also alternate my upper and lower body workouts (i.e. Monday, Wednesday, Friday I work on the upper body, then Tuesday and Thursday I work on the lower body). I truly believe lifting weights can be vital to helping adults grow and/or maintain muscle mass.

“I believe every student has the potential for success and helping each student achieve success is very gratifying.” PRACTICE WHAT YOU PREACH: I try to emphasize the importance of healthy eating. I advise students to eat healthy foods like fruits and vegetables and warn students to stay away from processed foods that are high in sugar, salt, cholesterol, and fat. I understand their lifestyles do not necessarily allow for a lot of physical activity. So, I try my best to stress the importance of healthy eating and model my behavior as an example of how to stay fit and healthy by dieting on well-balanced nutritional meals.

health+fitness | July 2012

QUOTE: “The groundwork of all happiness is health.” – James Leigh Hunt


leading the change we need in Memphis. Bruce Guy Northwest Prep A 2012 Prestige Honoree

ONE WISH: I would like for the students of Northwest Prep Academy to have an air-conditioned gymnasium with a walking track and a weight room so both the males and females can have access to a quality gym at a place they feel safe.

Visit me at Interview by Hailey Thomas Photos by Andrea Zucker

health+fitness | July 2012


fit ki d Fit Kid Brought To You By

A Distinctive Athlete At 18 years old, Malinda Allen is already a highly accomplished athlete who has earned recognition in multiple sports. Among other honors, she helped lead her soccer team to a National League Championship this year, while The Commercial Appeal named her to their 2011-2012 “Best of the Preps” All-Metro Basketball Team. In 2009 she won the title of Tennessee Middle School State Champion in cross-country running. Upon graduation from Westminster Academy, Malinda plans to attend Duke University in North Carolina, where she will join the Blue Devils as a member of the Women’s Soccer Team.

health+fitness | July 2012

WHAT DO YOU FEEL IT TAKES TO BE A GOOD ATHELETE? Hard work, persistence, teachability, athletic aptitude, great trainers, and doctors are very important. No athlete becomes good at their sport without a lot of help and a strong desire to play and the drive to be the best they can be. An athlete needs to work on making both their strengths and weaknesses stronger. Having coaches who have encouraged me to work on skills that are hard for me has been invaluable. Listening closely is important, and with hours of hard work and the skillful and encouraging coaches, it’s a great journey. Obviously persistence is a faithful friend. Achievement does not come easily. I have been cut from teams, and I have some heartbreaking losses. Never take any loss too much to heart and never think too much of yourself. Finally, athletes do get hurt. Having great doctors, physical therapists, and


by Kristen Waddell

trainers are so important. Being a strong athlete is a team project. WHAT ARE YOUR NEXT STEPS AFTER HIGH SCHOOL? I am so excited to go to Duke University to play on their women’s varsity soccer team. They have a fantastic soccer program and great coaches. I am very honored to be going to a school with such strong academics and athletics. It is a dream come true! WHO HAS BEEN AN INSPIRATION TO YOU? My family has been one of the biggest inspirations to me. My parents both played sports in college and my two sisters played lacrosse in college. My brother plays soccer in college. Being the youngest sibling, I have learned a lot from my siblings and I pursued dreams because I have seen them pursue theirs. They are the best support system I could ask for, and they support me in successes and failures. One of my favorite soccer players is Tobin Heath. She is very skillful with the ball, and she is very fun to watch. I also admire her character and share with her the same system of values. I can’t say enough about my coaches and trainers. For years they have encouraged me and worked with me and given me opportunities to succeed. WHAT IS YOUR ADVICE TO OTHER YOUNG ATHLETES ON HOW TO BALANCE LIFE AND SPORTS? Young athletes need to know that sports are just a tool to learn so many great life lessons. Knowing your priorities

make goal setting easier. Remember that family relationships are important, doing well in school is essential, friends need to be cared about, and pursuing your sport is a place where you will learn a lot about yourself and others. Young athletes need to know what their dreams are, then they can decide what sacrifices need to be made in either their social life or in their sport. The athlete should always have fun. Usually when athletes are having fun in their sport, that is when they perform at their best.

health+fitness | July 2012


fit profile

Forty Days in the Desert:

Flowing to a Better Place through Yoga It is often said that 40 days is how long it takes to break a pattern. Many spiritual texts discuss masters who went through various trials and overcame challenges over a period of forty days. Buddha did it. Christ did it. Can YOU do it? Sarla Nichols is doing it, and she is inspiring others to do it too, including me. Sarla is the founder and director of Midtown Yoga, a fixture in the lives of Memphis yogis. Sarla recently announced to her students and followers that she was committing to 40 days without alcohol. The following excerpt from her blog recently got my attention:

“I will make daily entries into this blog. I promise to be brutally honest about this process, sharing with all of you what I believe to be the true journey of yoga. Yoga is moving from one place to a better place. It is the union of body, mind, and spirit. Yoga is the process of making what once seemed impossible, possible. I am putting my total faith in this practice and all that it promises.” I had been receiving emails from Midtown Yoga for a while, but never had they struck such a chord. No alcohol? Forty days? No thanks! But then I read the last sentence of one of Sarla’s blog entries:

“Why not try giving up your addiction for seven days and see what happens?”

health+fitness | July 2012

This seemed like a challenge I should take on. After reading the blog, inspired by its honesty and relatability, I decided to take on Sarla’s challenge to give up drinking for seven days. Though my relationship with alcohol has never been a struggle, there have certainly been early mornings when I might have been brighter if I hadn’t had a glass of wine the night before. Giving up that casual drink for seven days was a challenge I was willing to accept, but how was yoga going to help, and how would the two fit together?


Interview by Laura Gray Teekell Photo by Allen Elliotte

fit profile Sarla explains in her blog that devotion to the practice of yoga and mediation is the key to her commitment to 40 days without alcohol. The persistent effort to attain and maintain a state of tranquillity through meditation, and the establishment of this practice for a significant period of time, results in a new form of clarity, a state of mind described within the Yoga Sutras as “the direct experience of the eternal core of our being.” In my own practice, I decided to experience Sarla’s journey first-hand, and what better way to do it than to attend her Vinyasa class at Midtown Yoga? It had been a while since I had practiced yoga – I had always felt it was something I needed for my body, but this time I was doing it for my mind. A few days into my week of abstinence, I felt strong, especially while rejecting the temptation to have a glass of wine with dinner. In Sarla’s class, I was excited to go through multiple vinyasas and to hear her honest take on what she hoped we could gain through the evening’s practice. However, during Savasana (the meditation in “corpse” pose at the end of class) I found, not stillness, but the desire to skip to the end of class and have a nice glass of wine across the street at Cafe1912. When I sat down with Sarla after class for our interview, I was a little ashamed for not making it through the class without thinking of wine. In the spirit of openness with which Sarla was telling her story, we shared our experiences with alcohol, exercise, and yoga as I asked her what had prompted her 40-day commitment to abstinence from drinking. In early 2012, Sarla began attending spin class at Victory Bicycle Studio with Clark Butcher. One morning, she found herself struggling – even more than when she began the class. “Clark told me that my head wasn’t in the game, and you know what? I had three glasses of wine the night before. Spin is something that if you are going to do it well, you have to keep your head in the game, to give it your all to the point that you aren’t thinking about anything else.” Alcohol was clouding her mind, preventing her from finding the stillness within her true self that would allow her the focus and give her all in spin class – or anything else. She continues, “Why do I want to stop? I want to have the courage to face my demons without using a substance to separate me from my true feelings. I feel that alcohol separates me from my true self. If I do not drink today, I have a better chance of sharing with you the real me. Over time, if I do not drink, I may come to know – on a soul level – who I am. Yoga teaches me that my soul is more powerful than any manifestation in the external world.”

Following the teachings of her yoga teacher, Rod Stryker, Sarla considered her deepest desire and how it could be fulfilled. She had wanted to write, and by writing about giving up alcohol she hoped she could break the cycle of her relationship with it, and if nothing else, get her struggle out in the open. Blogging is something she never intended to do, but it just seemed like a good fit when she focused on her yoga practice in conjunction with not drinking. She found it made her accountable. The blog, Sarla says, forces her to show up – just like the discipline of yoga, and she feels a call to consciousness and responsibility to herself and to others to share, which, she explains, is what yoga is all about. Sarla says, “Yoga doesn’t have to be associated with anything else – for some it simply serves as physical activity. But over time, physical is a portal to the mental. Anything on a physical level that pushes you beyond your limitations is going to reveal the obstacles, such as addiction, over which you have a choice, and you have to really want to overcome that obstacle, whether it’s a physical movement in yoga, or something you need in your life mentally, emotionally.” Sarla says that giving up alcohol and being open about it was the most freeing thing she has ever done. At the end of 40 days, whatever she chooses to do, she will share her journey, and doing so will help her to achieve the mind-body-soul balance that she seeks. So what happened on my seven day journey? Shortly after my interview with Sarla, I caved in to a friend’s suggestion and had a glass of wine and some chocolate cake. Afterward, I felt pretty rotten. While it was mostly because of the immense slab of cake I ate, I couldn’t help but think that it was because of how easily I gave in to temptation. In bed, and several antacids later, I wondered how I was going to feel when my alarm went off in six hours … for spin class. While I didn’t make it through seven days, I feel that not all was lost during my quest. I can say that I have benefited from a heightened awareness of the effect alcohol has, not just on my body, but on my mind. Like Sarla, I found that engrained habits can cloud my mind and feed my ego in unhelpful ways. That feeling of stillness sought in Savasana – the one that I always dreaded – is now something I know can only be achieved through determination. I will have to be alone with myself long enough to hear the deepest desires of my own soul, just as Sarla has sought to do, using yoga as a vehicle.

Yisit Sarla Nichols’ blog, Forty Days of Yoga, at

health+fitness | July 2012


cover profile

More Than a Pretty Face by Laura Gray Teekell

Traci Pangonas is a Navy wife and mother of four. She is also the reigning Mrs. Tennessee International, and this month she will compete against 56 contestants from around the world in the prestigious Mrs. International pageant. The pageant was developed with higher standards in mind than who looks the best in high heels and a bikini – 50% of each contestant’s score is based on her interview, and she has the opportunity to select a platform to promote should she win. Although Traci has always had an interest in pageants, it was only seven years ago that she began competing steadily. The opportunity to promote her platform, the “Go Red” campaign for the American Heart Association, made the Mrs. International pageant a perfect fit for her. Traci recently arranged for the donation of labor and materials to construct a new wheelchair ramp for a Memphis woman after the previous one was vandalized, then hit the road to promote heart health in Knoxville, proving that she practices what she preaches; her commitment to service and endless energy is truly inspiring.


health+fitness | July 2012

Mrs. International puts a great deal of emphasis on family morals, Christian values, and is overall an upscale, classy pageant. These women personify true glamour every day.



Fourteen years ago, the founder of MH+F magazine wanted to feature me on the cover as a runner and as the Wellness Trainer for the Nike, Inc. distribution centers and the Fitness Expert for Good Morning Memphis. Unfortunately, it never happened, because we moved to Florida for my husband’s job in the Navy. My husband returned from a business trip to Memphis with a Memphis Health + Fitness magazine with Mrs. Tennessee on the cover and it sparked me to go for it! I started competing in Florida before we moved back to Memphis.


I have been in gymnastics, cheer, dance, softball, and bowling over my 43 years. My degree is in Exercise and Fitness Management, and I have been a certified personal trainer and group exercise instructor for over 22 years, teaching Step, Kickboxing, hip-hop, Ball, Bosu, Spin, Hi-Low, Interval, Circuit, Pilates, Strength Training, and Yoga.


I amp up my cardio from 3 hours a week to 5 hours, and my strength training from 1.5 hours a week to 3 hours a week. I do my strength training with my own bodyweight – plyometrics, Pilates, isometric holds. As far as nutrition goes, normally I eat around 1800-2000 calories a day, but when I prepare for a pageant a month or so in advance, I cut

down to 1300 calories a day. I replace one meal a day with a Visalus shake, and have two regular meals and two snacks. Then I go to two shakes a day, two snacks, and one regular meal per day. I steer clear of soft drinks and watch my salt intake the month before as well.


I teach my clients mindful or conscious eating – they fill out a daily eating log, not just on what they ate, but on how they feel, so they are conscious of the reasons behind their choices and develop healthy eating habits. I just practice what I preach!

cover profile


I have always taken care of my skin for acting and modeling jobs, and just over the past six years, I have been getting non-surgical cosmetic procedures – just to maintain, and for a little pick-me-up. Martina at Laser Aesthetics in Arlington does my skincare and introduced me to Image Skincare products. I love Clean and Brilliant laser treatment; it gives me a definite edge … more youthful, brighter, and better! I know it’s definitely not for everyone, but it gives me a boost and confidence knowing that I take care of my skin.


Of course – but it’s not just about my body, but my confidence that I am doing this after four pregnancies. I think it helped that I stayed fit through all of my pregnancies. I do have to work really hard, but it helps that teaching fitness is my job!


I am looking forward to being with my fellow Mrs. International contestants – these are dynamic, active, involved, service-oriented women who give a face to married women all around the world. I am also excited to meet another competitor whom I inspired to get involved in pageantry! First and foremost, I want to be a role model for married women everywhere, to continue promoting heart health, and to give a voice to other causes and needs – like the Hope House here in Memphis, or any organizations across the state of Tennessee that can use my voice as Mrs. Tennessee to help promote their cause.


It doesn’t happen without support. My husband is a Captain in the Navy as the Inspector General for the United States Navy Recruiting Command, but he also has a full-time job as Super Dad! My kids really pull their own weight as well – I have raised them with the same commitment to giving back that I have, and I hope that they’ll carry that energy with them.

“I work hard for my body.”

health+fitness | July 2012


get fit


You’ve been running for a while, and you want to kick it up a notch by increasing your speed. So, how do you get faster? The answer is simple – to become a faster runner, you have to run faster. The rule of thumb is to apply the “overload” principle of training: When repetitive stress is applied to the body which is greater than what it is accustomed to, the body will adapt to that increased stress. There are two ways to overload: Increase intensity (pace) or increase volume (frequency and duration). Most of the time, runners increase intensity rather than volume; increasing both simultaneously increases the risk of injury. Once a runner has established a mileage base, there are several ways to work on speed and intensity, or the “sharpening phase,” including:


• Strength building. Speed work gets fasttwitch muscles firing, while lengthening your stride and improving your range of motion. • Faster feet. A quick cadence becomes more natural and requires less effort.

Intervals, repetitions, or “speed workouts:”

• Increased stamina. Speed work maximizes aerobic capacity, forcing your heart to pump oxygen at a quicker rate, making your heart stronger over time.

Tempo or pace runs:

These should be evenly paced according to your goal, and usually incorporate a warm-up and cool-down, reserving the goal pace for the middle part of the run. health+fitness | July 2012

• Improved race performance.

Swedish for “speed play,” these are unstructured and fun; the intensity and speed can be varied whenever the runner wants. These are highly flexible and should be broken up with rest (long or short according to the event). It is preferable to use a track for these workouts, with the workout itself depending on the event the runner is training for. For example, marathoners will be more likely to do mile repeats (i.e. run a mile at goal race pace, recover 1/4 mile, repeat 4 times). Those training for a 5k may be more likely to do 1/4 mile or 400 meter repeats (run 400 meters at race pace, recover 200 meters, repeat 8 times).


Benefits of the sharpening phase include:

For any speed workout, refer to the McMillan calculator to determine the correct pace for you (

• Although speed work is a great training tool, you don’t need to incorporate it into each run – a little bit of speed training goes a long way. Too much speed training, or speed training before building the appropriate amount of base mileage, can lead to injury. Also, for many runners, especially novice runners, simply increasing mileage will help improve your pace.

Join Fleet Feet’s Thursday Night Workout Group! Meet at the store at 6 p.m. for either hill or speed work.

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health+fitness | July 2012


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weeken d warriors

Jennifer H. Randle Age: 50

Occupation: Medical Technologist, Laboratory Supervisor of Immunology/Microbiology at Health Department SPORTS: Running and walking FAMILY: Husband Steve; sons Andrew (22) & Zachary (16) RECENT WEEKEND WARRIOR EVENTS: Free-Press Marathon, Oct 2011, Detroit into Canada FAVORITE FITNESS ACCOMPLISHMENT: Making it thru 90 minutes of PX-90 Cardio & Yoga by Tony Horton. It’s tough & challenging! LIKES: For me running is truly mental; I use mind over matter to get me through. I enjoy the sites, regardless of where I run. INSPIRATION: To have my father’s health; he was medicine-free till age 86, and then the doctor prescribed an aspirin a day. I never want to depend on prescription medications, ever! OBSTACLE COURSE: I’ve overcome injuries that come with sports: a fractured heel on left foot, sprained ankle, and currently working through a challenging prolapsed arch in my left foot. RACE FUEL: Peanut butter and bagel, 2-3 hours before a race.

“For me running is truly mental; I use mind over matter to get me through. I enjoy the sites, regardless of where I run.” TRAINING TIPS: I’m a firm believer in the “heel-toe” walking technique. BEST EATS: Newk’s; I love the Ultimate Salad. It’s full of meat – I’m a protein-eater. WW GEAR: Spira. They have a steel reinforcement in the heel that supports and relieves knee pain.

health+fitness | July 2012

BUCKET LIST: 1. A swimless triathlon. 2. Marathon in another country (Austria preferably). 3. Run the Arkansas Pinnacle Mountain Trail. 4. Whitewater rafting.


ONE THING PEOPLE DON’T KNOW ABOUT YOU: I have been married to my childhood playmate for 24 years; our mothers were friends. We grew up across the road from each other in Minter City, Mississippi, a small town in the Deep South. We truly met as toddlers. FAVORITE INDULGENCE: Banana pudding and apple cobbler are my Kryptonite. I have to really stay away from them when I’m training. NEXT EVENT: Greenline Half-Marathon and the St. Jude Marathon. MANTRA: Stay focused, because there is always someone having a worse time than you. Regardless of what I’m facing, this lifts me up and pushes me through.

To nominate Weekend Warriors contact

Interview by Hailey Thomas. Photo by Sarah McAlexander.

Save your skin.

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health+fitness | July 2012

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weeken d warriors

Andy Reynolds Age: 51 Occupation: Sr. Supply Chain Specialist, FedEx SupplyChain SPORTS: Running & Biking (29er MTB) FAMILY: Wife Mary; sons Thomas (22), Zachary (18), & Alec (18); daughter Brooke (21). Three cats, Sugar, Lillie, and Finch WEEKEND WARRIOR HALL OF FAME: St. Jude Children’s Research Hospital Marathon in December 2011, 2001, and 1997. I ran the Gasparilla Distance Classic 15K on March 3, 2012 and the Half-Marathon on March 4, 2012. FAVORITE FITNESS ACCOMPLISHMENT: I have run in 26 different states. I once ran in California on the beach in Half Moon Bay by the Pacific Ocean in the morning, and then ran on the beach in Charleston, South Carolina that night, putting my foot in the Atlantic Ocean. (Hey, I thought it was kind of cool!) I have run in Canada, Mexico, France, the Netherlands, and Spain. I have run in 48 5Ks, 32 10Ks, four half-marathons, two 15Ks, and three marathons (all of the St. Jude Marathons here in Memphis). LIKES: I like the feeling of a long run. No matter if it’s 5, 10, or 15+ miles, it’s like Chinese food to me. About 30 minutes after I’m done, I’m hungry to get back out on the road. INSPIRATION: My dad never had a conversation with his grandsons. I want to see mine try to keep up with me – and then surpass me. OBSTACLE COURSE: I had a Cardio Ablation in November 2009 to fix a problem where a bad signal in my heart was causing approximately 23,000 Premature Ventricular Contractions (PVC’s) per day.

health+fitness | July 2012

“I like the feeling of a long run. No matter if it’s 5, 10 or 15+ miles, it’s like Chinese food to me. About 30 minutes after I’m done, I’m hungry to get back out on the road.”


MOTIVATION: When my head is trying to make excuses why I don’t have time to work out, I go ahead and pretend like I’m listening, but continue to put on my shorts, heartrate monitor, GPS watch, T-shirt, iPod, headphones, hat, socks, and shoes – and before my head even realizes what’s going on, we’re out the door and headed down the street. BEST EATS: Automatic Slims, I order just about everything on the menu. It is absolutely awesome!! WW GEAR: I rotate through nine different pairs of Saucony Kinvaras, (assorted colors). I ride a Genesis 29er. ONE THING PEOPLE DON’T KNOW ABOUT YOU: When I was much younger while living in Nashville I was a part-time actor/model. My two big claims to fame are that I was an underwear model for Fruit of the Loom and I was the principle character in a Travis Tritt video, “Sometimes She Forgets.” NEXT UP: The Pinhoti 100. It’s a 100-mile trail run in Heflin, Alabama this November. MANTRA: I have two: “Yeah, I have a diet … it’s called RUNNING!” & “There will be a day when I can no longer run. Today is not that day!” Interview by Hailey Thomas. Photo by Sarah McAlexander.

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At Lendermon Sports Medicine we take the most aggressive non-surgical approach to getting you back to doing what you love. If you are unable to run, ride, or play your sport, let’s find out why and get you back! We understand that what you do is part of who you are, whether that be running, cycling, swimming, tennis, or giving your all in your favorite team sport.

Dr. Lendermon attended the University of Tennessee Physical Therapy School and then also went on to attend the University of Tennessee School of Medicine, graduating in 1996. Dr. Lendermon completed her residency at the American Sports Medicine Institute in Birmingham, Alabama. She holds memberships in the American Association of Sports Medicine and the Tennessee Academy of Family Practice. She is also a devoted runner and participates in many marathons in cities including New York, Boston, and Chicago.

901.850.5756 | 9950 Crooked Creek Dr. | Collierville, TN 38017

health+fitness | July 2012

Don’t miss another day. Come in and see us. It’s important.


fit plate

Playing with Your Food Can Be Good for You Summer time means plenty of play time – so why not play with your food? Finding creative ways to enjoy healthy foods like watermelon is a great way to encourage the whole family to eat well – and have fun while doing it. Here are three ways you can make watermelon fun: The wetter, the better: Playing hard on a hot summer day can take a lot out of you. In addition to drinking plenty of water, look for foods that can help you keep hydrated. Watermelon is 92 percent water, so keep some slices or cubes in the refrigerator for a handy, hydrating snack. For a fun, kid-friendly twist, use cookie cutters to cut watermelon into fun shapes. Get colorful: For a real nutritional boost, serve plenty of colorful, deeply-pigmented produce. For example, red peppers, carrots, broccoli, and grapes are packed with minerals, vitamins and antioxidants. In addition to vitamins A and C, watermelon has a higher level of the antioxidant lycopene than any other fresh fruit or vegetable. Let the kids use an ice cream scooper or melon-baller to scoop out watermelon, cantaloupe, and honeydew to make a colorful and nutritious dessert. Think outside the recipe box: Look for fun and unusual ways to serve healthy foods. These recipes from the National Watermelon Promotion Board, for example, are creative enough to appeal to kids and grownups, and easy enough for just about anyone to make. Healthy eating doesn’t have to be boring at all – it just takes a little creative thinking to get everyone in the family playing with their food.

You can find more deliciously fun ways to enjoy watermelon, and sign up for a free newsletter, at

health+fitness | July 2012

Surf Wave


— Oval or round shaped watermelon

— Kitchen and paring knives

— Cutting board

— Green dry-erase marker (preferably washable)

— Large bowl and spoon

— Brown sugar or raw sugar

— Small dolls or beach themed-toys

4. Use the knife to carefully cut away the parts of the watermelon that you will not be using. Use the spoon to hollow out the watermelon, reserving the inside watermelon to cut up and serve. 5. Place the carving on a serving platter covered with brown sugar. Decorate with toys and shells and fill your carving with fruit.

Helpful Carving Hints • Read through the directions before you start. • H  ave the watermelon at room temperature when you carve. That makes it easier to cut.

1. Wash watermelon under cool running water and pat dry. 2. O  n a cutting board, place watermelon on its side and cut off 1/4 to 1/2 inch from the stem end, being careful not to cut too deep into the white part of the rind. This will provide a sturdy base. 3. U  sing the dry-erase marker, draw a wave from the top of the watermelon halfway down, similar to a backwards C. Repeat on the other side to form a wave.

• Drain cut watermelon and other fruit before placing it in the carving. • W  hen removing excess flesh, try to leave it in big pieces. It’s easier for making melon balls or cubes. • U  se a green dry erase marker, and then wipe off excess marker after making cuts.

Enjoy a Healthy, Fresh Salad or Sandwich from Bogie’s Deli. Our Porch is Always Open. We feature Boar’s Head Meat & Cheese and Cakes from Westside BBQ. Call us for all your Catering Events. Open for Breakfast.

Call 901.272.0022

Bogie’s Deli Midtown | 2098 LaSalle | By Studio on the Square Open: Mon-Fri: 7am-7pm • Sat: 8am-3pm

health+fitness | July 2012


fit plate

Grilled Watermelon Stack Salad

by Robin Beaudoin

To me, eating fresh means eating what is both local and in-season. In the Mid-South, July is a prime time to buy sweet, antioxidant-rich watermelon from the farmers market. Try this satisfying summer salad the next time you grill, either indoors or outdoors. The warm watermelon juice dribbles down through the arugula and melds with the balsamic syrup to assemble a delicate and flavorful salad dressing. Pair this salad with your favorite light fish, chicken, or pork tenderloin, and serve with a cool rosé.

Ingredients: — 1/2 seedless watermelon, cut into 1"x 3"x 3" blocks — 1/4 cup balsamic vinegar — 4 cups fresh baby arugula, washed and dried — 1  /2 cup goat cheese, crumbled (fat-free feta may be substituted) — Kosher salt — fresh finely cracked black pepper — 1 tsp. olive oil

Instructions: Pour the vinegar into a small saucepan and bring to a simmer over medium-high heat. Reduce the vinegar, stirring occasionally, to a thin syrupy consistency. Remove from heat. Preheat grill to around 350 degrees, or medium heat. If you do not have a grill, this may be done indoors on a grill pan, over medium-high heat. Lightly brush or spray each side of watermelon planks with olive oil. Grill each side about 2 minutes until grill marks appear; transfer to a plate and salt lightly. Layer about one cup of baby arugula on a serving plate, followed by a warm grilled plank of watermelon in the center, and top with two tablespoons of goat cheese. Repeat these layers with remaining ingredients. Finish each salad with a very light drizzle of the balsamic syrup. Dust with freshly cracked black pepper as desired, and serve immediately.

Robin Beaudoin is a group leader with Weight Watchers of the Mid-South.

health+fitness | July 2012

Makes 2 servings.

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Sophisticated Food In CASUAL Atmosphere.

ymca corporate games

september 17-23, 2012

Valet Parking Available Nightly 120 Monroe Avenue, Downtown 901-527-7085

team up with coworkers for a little healthy competition between area organizations. play a variety of sports and games, while fostering corporate pride.

For more information, call 901.766.7677 or go to

health+fitness | July 2012

play like a kid again!


fit plate

Culinary Students Empower the Community The Boys & Girls Club Technical Training Center’s “Garden to Groceries” culinary students believe in keeping it fresh. So fresh in fact, that they grow their own herbs and vegetables using tower gardens – state-of-the-art vertical growing systems that allow urban gardeners to cultivate fresh produce on their patios, roof tops, or balconies using no soil and limited space. Students then use the produce to create delicious foods such as pesto sauce, hummus, pico de gallo, breads, and much more. Growing their own produce empowers culinary students to become agents of social change for the local food movement and educates them about healthier eating habits, as well as allowing them to work towards ridding Memphis of food deserts – areas of the city with a shortage of fresh, local food. It also allows them to participate in the full process of food production and creates an entrepreneurial outlet, as they are able to sell the prepared foods at local farmers markets and retail outlets. Garden to Groceries products are currently sold at Miss Cordelia’s Grocery, Urban Farms Market, John’s Pantry, the Botanic Gardens Farmers Market, Cooper-Young Community Farmers Market, the Church Health Center and MIFA Farmers Market, and Memphis Farmers Markets. Catering services are available on- and off-site. For more information about this and other programs offered by the Boys & Girls Club Technical Training Center, or to book a catering, call 901.774.3074 or visit Don’t forget to “Like” them on Facebook at “Boys & Girls Club of Greater Memphis Garden to Groceries.” To learn more about or purchase your own Tower Garden visit Ray Parker

Peach-o de Gallo Recipe Servings: Makes 1 cup

health+fitness | July 2012



— 2 large peaches, diced

— 1 medium tomato, diced

— 1  red onion, finely chopped

— ½  fresh jalapeno pepper, seeded and chopped (if you like a little more spice, leave the seeds in)

— 2 sprigs fresh cilantro, finely chopped

— 1 green onion, finely chopped

— 1 lime, juiced

— ½ teaspoon of garlic powder

— Pinch of salt

— Pinch of pepper

Directions: In a medium bowl, combine peaches, tomato, red onion, jalapeno pepper, cilantro, and green onion. Pour lime juice over the mixture and season with salt, pepper, and garlic powder. Stir until evenly distributed. Refrigerate for 30 minutes before serving. Serve with tortilla chips, fish tacos, or use it as a topping for grilled fish, chicken or pork. Peach-o de Gallo can be stored in a tightly-covered container in the refrigerator for up to three days.

n u trition

Advice Online: The Best in Nutritional Information on the Web We are all on the lookout for quick tips to help us navigate everyday life, and it’s often helpful to seek out the websites and blogs of real people who can describe their own experiences and offer tips about what has worked for them (thank you Internet!) But how do you go about finding trustworthy nutrition and culinary websites and blogs on the Web? Here are some that I use daily and highly recommend, to help you sort through fact and fiction. Check them out – you won’t be disappointed!

American Academy of Nutrition and Dietetics

A trusted resource that just happens to be the world’s largest source of information on nutrition.

Jennifer Chandler, Local Chef and Cookbook Author

Follow her on Facebook at Cook with Jennifer … Good Food Simply.

Nutrition Blog Network

A collection of blogs written by Registered Dietitians; this is an excellent source of advice from nutrition experts.

Delish: Best of the Food Blogs

Many food bloggers on one website! Lisa Abbay, RD, LDN, is the Regional Director of Operations for Morrison Healthcare Food Services. She oversees 14 healthcare food service accounts in Tennessee and Mississippi.

Guess who is headlining Rock for Love 6?! (drum roll please...)

Stax Legend

Booker T. Jones September 9, 2012 Levitt Shell

Rock for Love 6 Hi-Tone, Overton Square, Levitt Shell

Sponsorships are available.

health+fitness | July 2012

September 6 - 9, 2012


july e vents Monday, July 2, 5:00pm WRWM Kick off This is a 10 week training program for women (it happens every Monday) Memphis, TN

Sunday, July 8, 7:00am MRTC RRS- ALL RACES These races will be a 5k, 5 Miler, 10k, 10 Miler, and a Half-Marathon Memphis, TN

Tuesday, July 3, 7:00pm Memphis Stars and Stripes 5k Things to look forward to: Post Race Fireworks, BBQ from Central BBQ, Cold Beverages, and Ice Cold Watermelon. Don’t miss this new race that is sure to become a family tradition for years to come Memphis, TN

Saturday, July 14, 8:00am Hope 5k Benefitting the inner city ministry Oasis of Hope Cordova, TN

Wednesday, July 4, 6:30am 4th of July 5k This will be a 5k race held in AR on the 4th of July! Horseshow Lake, AR Wednesday, July 4, 8:30am Tour De Horseshoe Bike Race This will be a 14.4 mile race around the lake Horseshow Lake, AR

health+fitness | July 2012

Sunday, July 8, 7:00am MRTC RRS 1st 5k This race is the very first race of the 28th annual MRTC E.J.Goldsmith Jr. Memorial Road Race Series! Memphis, TN


Saturday, July 14, 9:00am Bryant Kite 5k The mission of the Bryant Kite Memorial Foundation is to give strength and courage to those affected by a loss of a loved one Memphis, TN Saturday, July 21, 8:00am Design-A-Wish 5k This 3.1 mile course begins at the Pink Palace Museum and winds through Chickasaw Gardens, one of Memphis’ most beautiful neighborhoods, and finishes back at the museum. This is an excellent course whether you are a walker or a runner. * Please no strollers, pets or skates. Memphis, TN Sunday, July 22, 7:00am MRTC RRS 2nd 5k Please be sure to arrive before 6:30 to pick up your chip. Chip pickup ends 6:30 am race day! Memphis, TN

Coming in august Friday, August 3, 7:00pm Pale is the New Tan (PINT 5k) Benefitting the Melanoma Research Foundation to help educate and promote awareness for Melanoma Memphis, TN Saturday, August 4, 7:30am Bartlett Kid’s Triathlon Sponsored by Saint Francis Hospital– Bartlett, this is a great opportunity to create a positive atmosphere for kids and spectators. Barlett, TN Friday, August 10, 6:30pm 20th Annual Wolfpack Triathlon This race is a 1/4 Mile Swim, 5 Mile Mtn Bike, 2.5 Mile Trail Run Memphis, TN Saturday, August 11, 8:00am Elvis Presley 5k Run Benefitting LivItUp, Inc. Memphis, TN Saturday, August 11, 6:00pm Sharpshooter Super Sprint Triathlon This race is a 400 meter swim, 11 mile bike, and 2 mile run Memphis, TN Saturday, August 11, 7:00am Annie Oakley Super Sprint Triathlon This race is a 400 meter swim, 11 mile bike, 2 mile run for females only! Memphis, TN

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health+fitness | July 2012

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Benefiting Habitat for Hope



health+fitness | July 2012











1. J ennifer Williams and Tim Williams

7. Supriya Ponnaeia, Chelsey Molpus, and Kaci Murley

2. Alec Kroegaert

8. Kevin Dacus and Dusty Ford

3. Holly Long

9. Todd Davis and Matt Green

4. Maryabbott Elliot and Currie Carson

10. Jeff Jarrett and Debby Gibson

5. J ackie Sudduth, Bethany Lusk, Karen Chambers, Michelle Elwood, and Ashley Eves

11. April Parham and Raghan Rutledge

6. L auren Parks, Ashley Swearingen, Chris Swearingen, and Steven Hall

Photos taken by: Jen Russell

We welcome walk-ins. We welcome walk-ins.

My Urgent My Urgent


Our Surgeons Our Surgeons Riley Jones, M.D. Michael H. Lynch, Riley Jones, M.D. M.D. A.H. Manugian, Michael H. Lynch,M.D. M.D. W. Harold Knight,M.D. M.D. A.H. Manugian, Mark S. Harriman, W. Harold Knight, M.D. Stephen Waggoner,M.D. M.D. Mark S. Harriman, John J. Lochemes, Stephen Waggoner,M.D. M.D. Marvin R. Leventhal, M.D. John J. Lochemes, M.D. ChristianR.S.Leventhal, Fahey, M.D.M.D. Marvin Christopher A. Ferguson, Christian S. Fahey, M.D. M.D. Kenneth A. Grinspun, M.D.M.D. Christopher A. Ferguson,

Because time is of the essence, Memphis Orthopaedic Group now offers Because timefor is of the member essence, Memphis Orthopaedic Group now offers urgent care every of the family. urgent care for every member of the family. 4 Walk-in Clinics - All Day & After Hours 4 Walk-in Clinics - All Day & After Hours 4 No Appointment Necessary 4 No 4Appointment Necessary 4 All locations staffed by Board Certified Orthopaedic 4 All 4 locationsSurgeons staffed by Board Certified Orthopaedic Surgeons Daily Walk-In Daily Walk-In Monday - Friday 9am - 4pm Monday - Friday 9am - 4pm at All 4 Locations

After Hours Walk-In After Hours Walk-In5pm-8pm Monday-Thursday Monday-Thursday 5pm-8pm Saturday 9am-12 noon Saturday 9am-12 noon ONLY at Germantown Location

Chris Pokabla, M.D. M.D. Kenneth A. Grinspun,

at All 4 Locations

Chris Pokabla, M.D.

atWolf Germantown North 3980 Covington Pike, Ste. 200 | Germantown 8040 River Blvd., Ste. 100Location ONLY North Pike, Ste. 200 WolfRoad River Blvd., Ste. 100 Central3980 1325Covington Eastmoreland 260 | Germantown Riverdale 48168040 Riverdale Central 1325 Eastmoreland Ste. 260 | Riverdale 4816 Riverdale Road

memphisor Please m e mcallp 901.381.4MOG h i s o r t h o g r o(4664) u pwith . c oany mquestions prior to your arrival. Please call 901.381.4MOG (4664) with any questions prior to your arrival.

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Memphis Health + Fitness Magazine - July Issue