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HEALTH+FITNESS | September 2011


H+F september 10 BEAUTY

Products and Tips from Anti-Aging Experts

H+F team


15 years + running strong Publisher Amy Goode

Triathlete Contains Illness with Fitness and Diet

901.218.4993 CONSULTANTS


When not beating the streets to promote health and fitness, Amy enjoys walking Midtown’s Green Line with her 8-year-old daughter Emma. Her favorite part of magazine publishing is sharing success stories with readers.

Executive Editor Hailey Thomas

901.335.6005 Advertising & Marketing Amy Goode 901.218.4993 Hailey Thomas 901.335.6005 Copy Editor Ava Middleton Webmaster Kimary Lee Graphic Design Lori Allen Brian Williams


Look Great, Feel Better. Check out these Wonder Women!

Distribution Memphis Paperchasers


Drink Your Anti-Oxidants




Lunchbox Alternatives for Healthy, Happy Kids


Local Runner and Therapist Helps in Haiti

38 F IT PLATE: CIAO BELLA Not your Average Trattoria


Miso Grilled Tofu Buns

Prostate Cancer Survivor, Thomas Woodley

On the Cover:


Hailey has been on the run over half her life – fortunately not from the law. She has placed nationally in the Shelby Farms 50/50 ultramarathon, and has run marathons in Dublin, New York, LA, Seattle, Big Sur, Redwoods, Anchorage and Memphis (four times). When she slows down long enough, Hailey loves interviewing Weekend Warriors with the same passion for health and fitness.


L isa

ra Ma c

L ori

er Je ni f

Lisa Abbay, R.D., LDN, is the Director of Food & Nutrition at Baptist Memphis Hospital. She was recently awarded the Recognized Young Dietitian of the Year for Tennessee for 2010.

Midtown makes the perfect place for Lori to raise her two girls and care for her over-needy husband. When not performing duties of housekeeper, homework police, household super mom and chief object of desire for super dad, 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.

la Ange

Angela Moon has been in the business of wine for almost 20 years. As an expatriate living in Germany, she traveled throughout Europe, eating and drinking her way to the realization that her vice was slowly morphing into her vocation. She can be found dusting bottles and extolling the virtue of vino at Kirby Wines and Liquors.

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 in 2008. She enjoys living in Midtown and finds inspiration from the awesome people she meets through Memphis Health & Fitness.




Come in TODAY… Feel better TOMORROW!

Appointment Line 901-751-0939 • 8132 Cordova Rd, Cordova, TN


E lle

Elle Anderson is a freelance writer, designer, actress and model. She also writes the lifestyle blog, Elle Beautiful ( and is a former NCAA athlete.

Prostate Cancer Survivor, Thomas Woodley

Come join the unique atmosphere of the Germantown Athletic Club!



Macrae is a cooking instructor at Viking Cooking School as well as mom to fifteenmonth-old Baylus and newborn Charlie. In her free time, she chases after two dogs, a cat and her husband.

Photo by: Allen Elliotte



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 © 2011.



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!










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FREE 7-day Trial Membership Offer valid for first time customers only. Not valid with any other offer. Coupon must be presented at time of service.

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1801 Exeter Road, Germantown, TN 38138 901-757-7370 •

HEALTH+FITNESS | September 2011

HEALTH+FITNESS | September 2011

Healthy Spine & Staying Active to Feel Your Best

740 N. Evergreen Street Memphis, Tennessee 38107 Send articles and photos to







Ruth Bozeman is a certified personal trainer at Germantown Athletic Club. She can be reached at 901.757.7370 or

It slims and shapes while offering an exceptional feeling of control and support. Designed to contour your body in all the right areas, it makes you feel good inside and out.


Before you hit a dark road or trail, strap on the HeadsUp Lite 2620 and stay safe. It’s the perfect companion for an early bird or night owl run. A hybrid LED/ Xenon hands-free flashlight, the 2620 has a multi-angle pivoting head and gives you the option of using the Xenon lamp for intense bright light, or 3 LEDs to conserve battery life.


$42.50, and select Dick’s Sporting Goods



Designed for the iPhone and iPod Touch—but also compatible with other smart phones like the Droid— the i1015 features a clear lid that allows users to watch videos or check playlists, plus an external headphone for listening while the case is closed, ensuring the device is always protected.

Mary Marsha Riley recently competed in the Mrs. International Pageant in Chicago, where she placed 3rd runner-up to Mrs. International 2011. She also won overall in fitness and evening gown competition.


With a smile on her face, local trainer and mom Tonya Tittle—with her sons Oliver (left) and Laken—shows why working out keeps you feeling young and strong.

Wh a t o ur fa ns a r e s a ying... How do you stay young? Elizabeth Drummond Kulesa Have a baby at 45. Because there’s no other choice but to stay young! Star Ritchey I run! Jamé Ledes I always try to keep from slouching. Being humped over makes women look terribly old, even if they aren’t.

Tivisay Briceno, 42, recently competed in Toronto Canada at the International Federation of Body Building and won the title: 2011 IFBB Masters Figure Pro Champion. Way to Go!

Mickey Keaton Taking a mile run with my buds every Thursday, then drinking beer. “Thirsty Thursday” helps reduce the stress of the week just before the weekend. Diana Owen Olive Oil—for everything—lotion, after-shower moisturizer, eye-makeup remover. My 80-year-old grandmother looks not a day over 55 from using olive oil for almost everything. Jessica Fredrick Yoga is the secret of youth!!! It keeps you physically and mentally young of age and heart. Write a might see it in the next issue!

HEALTH+FITNESS | September 2011

HEALTH+FITNESS | September 2011

Photo by Paula


$36.95, and select Dick’s Sporting Goods

The foam roller helps release tight spots along the iliotibial (IT) band. Lie down on your side with the roller placed just below the hip. The top leg controls the pressure on the IT band and should be bent in front of the body. For maximum pressure, place it directly on top of the bottom leg. From the starting position, roll down the outside of the leg. Hold position on tight areas for up to one minute, then stop before rolling onto the knee. This may be a bit painful to begin with, but stick with it, using a little pressure as necessary to roll the entire IT band. Repeat 10-12 times while increasing repetitions over time.



Memphis Lines Up For Recreation, Relaxation and Running One year. That’s all it took for the Shelby Farms Greenline to reenergize our community, connect our neighborhoods and become one of our most beloved amenities. And the line is still being drawn. Where once an abandoned rail line lay rotting and overgrown, a new urban park has come to life. The Shelby Farms Greenline is a sevenmile paved trail that connects Midtown Memphis to Shelby Farms Park. It links diverse neighborhoods, provides a place for recreation and relaxation, and continues to set the pace for a positive movement in Memphis. Shelby Farms Park Conservancy raises the funds it takes to manage and operate the trail, and is working on plans to eventually extend it.

Saturday, October 1: Afterparty at the Park Join us for live music and food at Shelby Farms Park from 5pm-8pm. This will also be packet pick-up for Greenline Half Marathon participants from 3pm-8pm. Sunday, October 2: Shelby Farms Greenline Half Marathon Sign up for this benefit and help support the Shelby Farms Greenline. Find course maps, details and information at Register at SFPC and MRTC members get a discount!

On October 2, SFPC is producing the inaugural Shelby Farms Greenline Half Marathon, a benefit race for the trail. It’s also the first official SFPC race, so runners won’t want to miss it. Produced with the help of Start2Finish and MRTC, the Greenline Half will start and end a unique course at Shelby Farms Park, incorporating the Wolf River Pedestrian Bridge, the Shelby Farms Greenline and surrounding neighborhoods.


1 1 0 2 , 8 r e b o t c O Saturday, sboro, Arkansas! in nearby Jone


So, what are you waiting for? Line up for the following events:

upper Free Friday Pasta S g ride and lunch followin

SHELBY FARMS GREENLINE ANNIVERSARY WEEKEND Saturday, October 1: Bands, Bikes and Block Parties Don’t miss the 2nd annual people-powered party: seven miles of live music, great food and local fun—including block parties on the Shelby Farms Greenline from 12pm-4pm at Tillman St., High Point Terrace, Waring and Podesta.

YMCA Corporate Games


YMCA Corporate Games is a team event that mixes healthy living (and a little healthy competition) between area organizations. Teams play a variety of sports, including classic field-day favorites. People of all fitness levels and abilities are welcome. Participating in YMCA’s Corporate Games will give your organization the opportunity to gain pride and grow in fellowship with one another. Best of all, you’ll be helping the YMCA make its programs available for ALL in Memphis and the Mid-South community.

Jonesboro is just over an hour from Memphis and connected via I-55 and US-63.

The only century ride in northeast Arkansas is back! Riders of all skill levels can par�cipate in the 10, 25, 62 or 100-mile routes that explore the rolling hills and windy flatlands of Jonesboro and surrounding communi�es.

register online

“What an exciting and fun event!! It was a great team building activity and allowed our associates to meet other associates they don’t normally come in contact with on a day-to-day basis. In the end, it helped us forge new relationships and strengthen our team in many intangible ways. I’ve already been contacted by associates wanting to sign up for next year!” Kimberly Moore, Regions Bank, winner of YMCA’s 2010 Corporate Games


view routes


learn more

HEALTH+FITNESS | September 2011

HEALTH+FITNESS | September 2011

September 19-25, 2011


TKDA315_Print 1- 4/7/10v2

Feeling Down?


Defy the Aging Odds It’s never too soon to start an anti-aging regimen and get a jumpstart on mother nature and father time. H+F asks our panel of experts to give us their tips for looking your best at any age. The #1 anti-aging tip according to Purvisha Patel, MD, of Advanced Dermatology and Skin Cancer Associates, is a combination of “a big hat, protective clothing and a sunblock made with titanium oxide or zinc oxide with a SPF of 30 or above.” Sunblocks come with anti-aging properties that also help keep wrinkles away and even skin tone.

Kate Gassaway, FNP, with Avanti Skin Care in Collierville, says to “consume fresh fruit and green leafy veggies that are full of antioxidants to neutralize free radicals, then add a medical grade topical anti-oxidant serum, like Obagi Professional-C Serum. You’ll be the envy of all.”


“Feeding and caring from the skin internally is the secret to ageless, glowing skin,“ proclaims Amber Sam of RENEW Wellness Spa. One approach to beauty is adding two tablespoons of cold pressed oil daily “to your diet to protect your heart and keep your skin looking young and plump.” She also shares a homemade daily toner made with one part Bragg’s Apple Cider vinegar to four parts brewed green tea, plus four parts purified water (or rose water). “This magic tonic balances, cleanses, tightens and feeds the skin.” Be sure to store it in the refrigerator.


Not just for your mother or grandmother anymore. Olay Regenerist skincare line maybe considered lowbrow, but it held its own against celebrity favs Crème de la Mer and La Prairie. Better yet, it’s available at a local drugstore near you. The micro-sculpting cream is a superb moisturizer, helps repair skin damage and protects against future free radicals.

Lindsey Siebrase, hair stylist with Epic Salon, advises mature clients to go a few shades lighter than their natural hair color (before they were gray). “Darker shades can make you looked washed out and be harsh and unflattering. Instead, go lighter and add (color) dimension.”

“Lips lose their volume when we age”, says Veronica Sanders, RN, and Spa Director with Spa Therapies, LLC. She recommends Eminence Organic Cinnamon Lip Kiss Plumper. “Lips will be fuller and have a healthier glow.” It also contains pomegranate oil for moisture. She also touts prescription strength Tretinion, which boosts collagen stimulation and skin renewal as the “best anti-aging products to use at bedtime.”

By Hailey Thomas

Valerie Arnold, a medical doctor and psychiatrist, is researching an investigational medication for depression. If you are feeling depressed, you might qualify to participate in a clinical research study. Find out by calling today:


©2010, Clinical Neuroscience Solutions, Inc.

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HEALTH+FITNESS | September 2011

HEALTH+FITNESS | September 2011

Skincare products and procedures definitely play a major role in slowing down the aging process externally. But experts agree a healthy, active lifestyle is the best anti-aging plan available—one that constantly nourishes and hydrates your body from the inside out. When it comes to living young, there’s no substitute for living well!

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GLOWING GREEN SMOOTHIE INGREDIENTS – 1 1/2 cups water – 1 head organic romaine lettuce, chopped – 3-4 stalks organic celery

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– 1/2 head of a large bunch or 3/4 of a small bunch of spinach

– 1 organic apple, cored and chopped – 1 organic pear, cored and chopped – 1 organic banana – Juice of 1/2 fresh organic lemon – 1/3 bunch organic cilantro (stems OK) (Optional)


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HEALTH+FITNESS | September 2011

HEALTH+FITNESS | September 2011

Add water and chopped head of romaine to blender. Blend at a low speed until smooth. Add celery, apple and pear and blend at high speed. Add cilantro and parsley. Finish with banana and lemon juice.

Invest in yourself Invest in your skin!


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a prescribed medication regimen, will sometimes still suffer from fractures. Osteoblastic activity builds the bone naturally from the inside out making a stronger, denser bone the way nature intended.

In a medical setting this sounds like childbirth, not necessarily building bone and muscle tissue. However, at Physicians 1st Medical, this is a medical professional coaching a session with a new technology called So why doesn’t regular exercise alone, produce the bioDensity™. This treatment promises to help the same effect? This cutting edge technology allows a patient help themselves in a way other systems can’t person, regardless of age and physical condition, to – build “healthy” bone tissue the natural way Chest Press Leg without drugs. And the promise is to do it in one five minute session per week.



According to Dr. James, recent evidence indicates the difference between the pharmaceutical approach and bioDensity™ is that bioDensity™ builds bone tissue that is much stronger when stimulated naturally through maximum loading of the musculoskeletal system. Medication produces a more mineralized bone tissue. The problem with this approach, he says, is while it makes the outer layer stronger, the center core of the bone remains porous and weak. Research has found that some people, even though they are following

“In the United States today, 10 million individuals already have osteoporosis, and 34 million more have low bone mass, placing them at an increased risk for this disease. Breakthrough technology enters the mid-south first at Physicians 1st Medical.”

strength. Increased strength, of course, means stronger core muscles. Stronger core muscles lead to improved posture which leads to better balance, better circulation and organ function. Better balance leads to a decreased chance of falling. Not falling means no hospital stays to heal broken bones. Strength, balance, improved posture, better circulation and organ function and less chance of falling means a better quality of life and greater independence for seniors.


“People are seeing amazing results after only 3 or 4 sessions,” stated Dr. James. He sites one example, his 78 year old mother. She had two goals when starting this program: One – to be able to carry in a full case of bottled water from her car to the kitchen when she returned from grocery shopping; Two – to increase her time of future independent living. She has already achieved the first which has her thinking she can realistically achieve the second. While this doesn’t sound like such a big deal to some, to our ever growing population of seniors, independent living has become increasingly important. Maintaining our independence and the ability to do the things we enjoy is the goal of all seniors in retirement.

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In summary, you can stop and reverse osteoporosis, it takes as little as five minutes a week, you don’t have to change clothes, or sweat, or muss your hair or makeup. The side effects are Pull Vertical Lift you will get stronger, improve your posture, your balance, your circulation, your organ function and decrease your risk of falling thus giving you a better quality of life and greater independence. And, safely perform a five second movement of maximum self-imposed loading (no external weights to contend according to bioDensity™ distributor Bill Cunningham, with) in each of four positions…. a chest press, a leg Physicians 1st Medical has the first and only machine in press, a core pull (crunch) and a vertical lift. This is all the entire southeast region outside of Florida. done under the watchful eye of a medical professional, making this program the safest, most time-efficient and effective program available. Once a week for five minutes and it reverses osteoporosis and increases bone density? Surely, there must be some side effects to this treatment! The biggest side effect is increased

1.U.S. Surgeon General (2004). Bone health and osteoporosis: a report of the Surgeon General. Rockville, Md. : U.S. Dept. of Health and Human Services, Public Health Service, Office of the Surgeon General ; Washington, D.C.: U.S. G.P.O., 2004. p.436

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HEALTH+FITNESS | September 2011

HEALTH+FITNESS | September 2011

Sound unbelievable? Not according to one medical professional, Dr. Alan James. He states, “Research has proven that weight bearing exercise stimulates the body to build stronger layers of bone tissue. (According to the Surgeon General Report –Maximal loading has been shown to increase bone mass density which reverses the process of osteoporosis¹) Osteoblastic activity (osteoblasts are cells your body uses to make new bone tissue) happens when the bones are loaded during weight bearing exercise. bioDensity™ allows the body to be placed in the proper biomechanical position to perform these movements and thereby maximize the results. There are four simple movements which strengthen the large muscle groups that support the core of the body. The progress of these sessions is measured by the computerized component of the machine. Each session is tracked by an easy-to-read graph report that is then given to the patient after each visit.

drug-free treatment proven to reverse Osteoporosis and Osteopenia.


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It’s been said everyone grows older, but the lucky ones grow younger in the process. Actually, luck has nothing to do with it. Healthy lifestyles are for everybody, and there’s no time like the present to get started on a fit future. When I met Jan Averwater, she already had some notes prepared for me, and it’s clear she’s a woman who likes to stay busy. “Eating and sleeping are a waste of my time!” she jokes. As Fitness Director of the Beaty Center for Athletic Ministries at Christ United Methodist Church, the Wisconsin native is certified to lead group exercise classes in everything from yoga and Pilates, to kickboxing and water aerobics. She also acts as a personal trainer, as well as lending her expertise to other churches nationwide through her association with the Christian Sports and Recreation Ministers, of which she is a founding member. With her classes free and open to all, members of both the congregation and the community are welcome and encouraged to join, as are all ages and fitness levels. This is Jan Averwater’s way of giving back. “Your body is a gift, so it is up to each one of us to take care of it,” she says. “In order to serve the community, you must be strong yourself.” At 59, Averwater boasts a lifelong commitment to fitness and a healthy lifestyle. She became involved in sports such as track and basketball in high school, then went on to become a cheerleader at Montgomery College. After an unsatisfying stint with the Memphis Park Commission, she joined Christ United Methodist Church in 1990 as Fitness Director in order to satisfy a deep need to reach out to the community and change lives “from the inside out—mentally, physically, and spiritually.”

leading exercise retreats in the Caribbean, Jamaica and Mexico, after which she describes herself as “reinvigorated and recharged.” Diet is an equally important part of her fitness regimen. Averwater is a “grazer,” preferring to eat several small meals throughout the day, such as fruit (blueberries and watermelon are two favorites), nutrition bars, nuts and granola. She also enjoys grilled vegetables, which she buys pre-cut from Fresh Market. She tends to avoid red meat in excess, focusing instead on fresh fish such as salmon for protein. Averwater’s fitness is also in the genes. Her grandfather is still active at 94— bowling, golfing and dancing the polka. “If I can polka at 94,” she says with a laugh, “then I’ll be happy!” By Jennifer Meeks

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Manual therapy involves a “Hands-on” approach that uses techniques such as massage, joint mobilization, and soft tissue release to find the source of the problem, reduce pain and restore function. An individualized exercise program is developed for each patient.

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Consequently, healthy aging is a concern for her. According to the Centers for Disease Control, the proportion of the population aged 65 years and over is projected to increase to 19.6% by the year 2030. Therefore, Averwater believes it is not only possible, but imperative to age well. “It’s never too late to become flexible, gain muscle and improve your cardiovascular system,” she says. As an example, she cites her friend, 90-year-old Amanda Perry, who has been coming to Averwater’s Cardio, Strength, and Flexibility class every morning for the past 20 years, after which she delivers Meals on Wheels to those in need. “We can all get there at any age,” says Averwater. “We can’t control some signs of aging, but we can keep our bodies in a healthy state through exercise and diet. One is never too old!”

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Bartlett - Collierville - Cordova - East Memphis - Southwind 759-9210 683-9630 756-4818 213-2900 850-5742 Visit us for more information and a list of clinics across Tennessee

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HEALTH+FITNESS | September 2011

HEALTH+FITNESS | September 2011

• Skin Cancer Screenings/Mole Exams • MOHS Skin Cancer Surgery • Mole Removals • Acne & Rash Evaluations • Scar Revisions • Latisse™ • Chemical Peels • BOTOX®/Dysport® • Restylane®, Juvederm, Radiesse, Scupltra

Memphis Center for Reproductive Health

Her advice to those who may be just beginning their journey to physical fitness is simple: “Don’t compare yourself to anybody else. Embrace who you are. Stay active. And anything is better than nothing! Being in shape looks different on everyone, but we can all get there at any age.”




Jan Averwater, 59

Since Averwater has been on board at CMC, she has made it her mission to make the Beaty Center more inviting and inclusive. To help people of all ages reach their fitness potential, she has supervised the addition of a weight room, cardio equipment, team sports and fitness camps, along with an annual 5K run and exercise classes that appeal to both men and women. She is especially committed to pushing women out of their comfort zones, especially with regard to weight training.

Averwater herself usually begins her day at 5:30 a.m. with a walk, run or circuit training before leading classes at the fitness center, and has what she describes as “Exercise ADD,” leading her to experiment with and incorporate some of today’s hottest workouts, such as the TRX® Suspension Training System, Chalene Johnson’s Turbo Fire® and Insanity® workouts, and the P90X® Workout. She even spends her vacations



When Susie Merrill-Jabbour turned 49, she decided it was time to get back in shape. In the 90s, she had been an aerobics instructor at the Downtown Y, but more recently, her primary exercise had been walking her dogs at their stop-and-go pace. She had friends who attended spinning and rowing classes at InsideOut Gym in Midtown and decided to join. “I got the orientations in both, and I started giving it all a try. I just fell in love with rowing,” she says. “So I went to rowing classes three or four times a week, and I was very into it. People started saying, ‘Wow, I can tell a difference in your body—you look like you’ve lost weight.’ It just happened so quickly. It was great. “I was going and I worked as hard as I could possibly work. That’s what I love about rowing. Because in spinning, you can kind of slack off; you can turn your intensity down. But in rowing, in order to keep up with the group, you’ve got to keep the right pace. I liked that. I felt like I was being encouraged to keep up, and I loved all the rowing instructors.” Susie doesn’t find spinning to be as natural of a fit. “When we do the speed spinning, I have a hard time keeping up. So that’s why I go, because I like that challenge,” she says. “I like it that there’s something that I’m not very good at, and I want to get better at it. So that’s why I don’t just say, ‘Oh, I don’t like spinning; I’m not going to do that. Because your muscles have memory and if you do the same thing all the time, those are the only muscles you’re working.”

Susie then decided to expand her exercise routine. “My second love is boxing,” she says. “You get the most awesome upper body workout ever because you are pounding away on a 200-pound bag. You kick. The other benefit is you learn a lot of self defense. Alex, the coach, teaches you these in-close moves so if anybody were to ever grab you, you know how to use your elbows and your knees and all these things to help yourself in a dangerous situation. And then it’s an awesome workout, too. And he makes it fun.”

Photo by Marci Lambert

Before Alene Alexander was diagnosed with cancer in 2002 at the age of 61, there were no warning signs. A routine mammogram found a suspicious mass on her right breast, which turned out to be benign. The radiologist next door gave her film another look, however, and found something far more ominous, which a biopsy confirmed as a malignancy. “It was the biggest scare of my life,” she says. “There was such a fear of the unknown – and only a week between my diagnosis and the mastectomy.”

HEALTH+FITNESS | September 2011

Now 69, Alexander has been a lacto-ovo vegetarian for 15 years due to a family history of obesity, high cholesterol, high blood pressure and cancer. Her love of animals also played a part in her decision. She touts the health benefits of a balanced vegetarian diet rich in fruits and vegetables, which is lower in saturated fats and higher in complex

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Susie Merrill-Jabbour, 50

carbohydrates than an average American’s diet. “You can’t argue with the physical benefits,” she says. “At every doctor’s visit, I have perfect blood pressure and a perfect blood panel.” Some of her favorite noshes are unhusked corn, cooked in the microwave and sprayed with I Can’t Believe It’s Not Butter!®, steamed broccoli with lemon, apples with peanut butter, and yogurt with granola, although it’s important to check these products for added sugar and fat. For those with a craving for meat, she recommends MorningStar ® Farms products, especially the Chik Patties®. In February of 2011, Alexander began taking Ballroom dancing lessons at Fred Astaire Dance Studios. Almost immediately, she noticed a physical and mental change. The pain she had suffered due to knee problems and lumbar stenosis began to dissipate. Her posture and balance improved, while she gained muscle. Most importantly, she noticed an overall improvement in her state of mind. “It’s such a positive, happy atmosphere,” she says. “The instructors don’t push you – they help you! Couples can exercise together, and we’ve got everyone from freshmen in college to senior citizens in our classes. It’s affordable and available to everybody. And it just makes me feel happy and confident. It’s like discovering another part of yourself!” By Jennifer Meeks

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Run for Sparta 5k - Oct 1 - 9am

Second Location Opening in Memphis this Fall!

$20 by Sept. 23; $25 after Sept. 23

2 ways to register: 1. Online at: click on Quick Search, select Oct. in dropbox click on Race for Sparta. 2. Go to WSHS home page click on Race for Sparta print form and mail to: WSHS Booster Club Run for Sparta 5k 514 S. Perkins Memphis, TN 38117

Lindsey Siebrase at Epic Salon 712 S Mendenhall Memphis, Tn 38117 901-818-5501

Audubon Place 4700 Spottswood Ave. Memphis, TN 38117

Pure Barre Germantown | 7685 Farmington Rd. Ste. 112 | Germantown, TN 38138 901.484.0705 |

HEALTH+FITNESS | September 2011

Nine cancer-free years later, Alexander still feels fortunate to have been given a second chance. Although now retired, she returned to teaching high school chemistry at Briarcrest Christian School almost immediately following her surgery, and continues to tackle her responsibilities as caretaker of the four horses currently stabled at Graceland—grooming, feeding and exercising them while also providing stable tours. “My diagnosis made me prioritize. Every day has a great feeling – but you have to get up and start looking for the good in that day.”

Alene Alexander, 61


Currently, she boxes two to three times a week, rows at least two times a week and spins twice a week. “So a lot of nights I double up. I’ll go to a boxing class and then I’ll row afterwards. I try to get it all in. I really enjoy it and look forward to it. In fact, I plan other things around it,” she says. “I want to make sure I get in my gym time.” The payoff: Susie lost 25 pounds and went down two to three sizes. And on her 50th birthday? Susie threw a 25,000-meter rowing party. Her next challenge? Teaching a new distance rowing class on Sunday afternoons.

Lose Weight, Feel Great


Her next challenge was becoming a rowing instructor, teaching on Saturday mornings and filling in for other instructors. “I love my Saturday morning class because instead of just being a slug on Saturday morning and staying in my pajamas until noon, I get up, and I’m excited because I have a really good core group that comes. We’re all friends, and they love it. We’re pushing ourselves.”

By Ava Middleton


Photo by Allen Elliotte




What direction is your financial future heading?

THEY’RE YOUR YEARS. MAKE THE MOST OF THEM! FEELING YOUR BEST BOOSTS YOUR ZEAL FOR LIFE! The American Heart Association recommends 30 minutes of moderate activity, but three 10-minute periods of activity are almost as beneficial to your overall fitness as one 30-minute session. This is achievable! Physical activity may also help encourage you to spend some time outdoors. Not to mention, sunlight helps your body produce vitamin D, which brings many added health benefits.


– Improves blood circulation, which reduces the risk of heart disease

– Keeps weight under control

– Helps in the battle to quit smoking

– Improves blood cholesterol levels

PHYSICAL ACTIVITY BOOSTS MENTAL WELLNESS. Regular physical activity can relieve tension, anxiety, depression and anger. You may not only notice a “feel good sensation” immediately following your physical activity, but most people also note an improvement in general well-being over time during the weeks and months as physical activity becomes a part of your routine. Exercise increases the flow of oxygen, which directly affects the brain.

– Prevents and manages high blood pressure

– Prevents bone loss

– Boosts energy level and helps manage stress

– Promotes enthusiasm and optimism while countering anxiety and depression

– Helps you fall asleep faster and sleep more soundly

PHYSICAL ACTIVITY IMPROVES PHYSICAL WELLNESS. It enhances your immune system and decreases the risk of developing diseases such as cancer and heart disease.

– Improves self-image

– Increases muscle strength, increasing the ability to do other physical activities

REDUCED RISK FACTORS. Becoming more active can lower your blood pressure by as much as 4 to 9 mm Hg. That’s the same reduction in blood pressure delivered by some antihypertensive medications. Physical activity can also boost your levels of good cholesterol.

– Provides a way to share an activity with family and friends

– Reduces coronary heart disease in women by 30-40 percent

– Reduces risk of stroke by 20% in moderately active people and by 27% in highly active ones

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PHYSICAL ACTIVITY PROLONGS YOUR OPTIMAL HEALTH. Without regular physical activity, the body slowly loses its strength, stamina and ability to function well. And for each hour of regular exercise you get, you’ll gain about two hours of additional life expectancy, even if you don’t start until middle age. Just 30 minutes of moderate exercise a day (such as brisk walking) can improve your health dramatically.

– Establishes good heart-healthy habits in children and counters the conditions that lead to heart attack and stroke later in life

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Article provided by the American Heart Association. Do you know your heart score? Visit and learn the 7 simple steps to live better—in just 7 minutes!

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901.761.9551 1068 Cresthaven Rd Suite 100 Memphis, TN 38119

HEALTH+FITNESS | September 2011

HEALTH+FITNESS | September 2011

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Do you Suffer with Foot and Ankle Swelling?

Laser treatment This eliminated the venous insufficiency and varicose veins done in our office. A long plastic tube is inserted, under local anesthetic. Using ultrasound guidance the laser fiber is inserted in the leg above the origin of varicose veins. Once the laser

You may have Venous Insufficiency.

is activated, the laser closes off the leaky valves thus improves the circulation and redirects the blood through normal veins.

Jessica is 30 year old female presented with unexplained leg pains and swelling, she could heardly do her daily work without pain and swelling, she underwent evaluation and laser procedure, her pains and swelling are gone, and she felt much better. she took up rollerderby as her exercise routine, she became professional at it. Vein problems are very common in young females, While most people think it is a cosmetic problem, in fact it is a medical condition.



This whole procedure takes less than one hour. After the procedure patient can return to daily activities right away.


Abnormal legs, feet, and hands), which results in

dark discoloration of the legs, cellulitis

the skin - the legs (peripheral edema or

edema. This typically results in edema in

(recurrent infection of skin), and ulceration.

ankle edema). The location of edema can

both legs.

Venous insufficiency is diagnosed based on the lower extremity ultrasound evaluation

clues in regard to the underlying cause of

Why legs swell when you have

which is performed by highly trained and

the fluid accumulation. There are several

venous Insufficiency?

certified ultrasound technologist.

causes for lower extremity swelling including

When you stand one way valves in your

venous insufficiency, heart failure, liver and

veins close to prevent your blood rushing to

How is venous insufficiency

kidney disease, and certain medications

your feet. In some people these valves


including calcium channel blockers and

become worn out. Over time the blood

Conservative medical treatment includes

anti-inflammatory agents.

backs up in the veins and pressure builds

support stockings and anti-inflammatory

up. The increased pressure causes the

medication like ibuprofen.

Venous insufficiency: This is a common

following symptoms:

condition in which blood does not return

Achy or heavy feeling in the legs, burning,

to the heart efficiently from the peripheral

throbbing muscle cramps, chronic itching,

areas of the body (for example, the ankles,

recurrent phlebitis (superficial blood clots),



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PHONE: 901-767-6765 FAX: 901-767-9639


HEALTH+FITNESS | September 2011

HEALTH+FITNESS | September 2011


Edema accumulation of fluid may be under

provide the health care practitioner the first

Kishore K. Arcot, M.D., F.A.C.C., established Memphis Vein Center with the goal of providing quality vascular care in a relaxed and convenient environment. Dr. Arcot is a board-certified interventional cardiologist with 20 years experience in interventional cardiology and management of peripheral vascular diseases. He received his cardiovascular training at the University of California, San Francisco. 22



A Healthy Spine is Divine By Stephen L. Gipson, M. D.

If you live long enough, you will have spine problems. Standing erect, as humans do, places gravity’s force on the lower spine like the weight of a tall building stresses the ground floor. For this reason, the lower back—particularly the forth and fifth lumbar—are the most common locations for spinal deterioration. The spine has, in simple terms, three components: vertebrae, discs and nerves. The vertebra is subject to trauma and force loading. If a force is applied long enough, the vertebra will respond with a bony reinforcement commonly called a spur. Also, the vertebra can fracture due to an accident or osteoporosis. The discs are found between each vertebra and act as a cushion. With time the fabric of the disc becomes brittle, hardened and less pliable, resulting in small fractures (particularly in smokers). As cracks in the disc multiply over time, a rupture can occur where the soft center, or nucleus, of the disc protrudes through the opening and compresses a nerve root, resulting in pain down the back and leg. This occurrence is commonly termed sciatica. A disc rupture results in inflammation and mechanical compression of the adjacent nerve root. If the cause of pain is primarily inflammatory in nature, medications (steroids) can be helpful. However, if the problem is completely compressive, surgery is often necessary (discectomy).


The best exercise is: THE ONE YOU WILL DO. It doesn’t matter how good a routine or technique is; if you don’t do it, it’s worthless. I personally believe that Yoga (Bikram) and Pilates are the best ways to maintain a healthy spine. A good diet, not smoking and treating osteoporosis are a good start, but not enough. To maintain a flexible and healthy spine, one must practice spine exercises five times a week. My favorites are the yoga poses of rabbit, half moon, cobra and back bends. Since much of spinal deterioration is due to gravity, an inversion table is a useful and inexpensive way to counteract the problem. Twenty minutes per day is needed to affect a significant reversal of gravity’s relentless compression. Whatever endeavor you pursue, it is vital to be mindful of your spine and treat it with respect. If lifting, use the strong leg muscles and limit your lifting to forty pounds. If you must lift an 80-pound object, utilize a friend or mechanical device whenever possible to limit the stress placed on the back. Next to smoking, being overweight is probably the greatest threat to spinal health and goes without saying. Wellness and fitness have many dividends that not only pay off in appearance and feeling good, but also determine how you will finish out your days on earth in your declining years. Once you have let your body deteriorate to a certain point, there is no turning back, but for most people it is never too late to get out and work up a sweat. Sore muscles and a good night’s sleep are rewards to pushing yourself. Always try to push the envelope out of your comfort zone and take a friend with you. Be well, look good.

for more information: 901-767-9500

HEALTH+FITNESS | September 2011

HEALTH+FITNESS | September 2011

So how does one avoid spine problems? In my opinion, your health is 70% choice, 20% genetic and 10% random. That is to say, everyday choices—diet, exercise, smoking, risk-taking, sports, or other things that lead to injury—determine the lion’s share of your health outcome in all respects. Some people simply have a genetic tendency toward poor health or spinal deformity (scoliosis) and must deal with the cards they are dealt. The random 10% portion includes unpredictable occurrences such as infections, accidents or acts of nature. Therefore, the best thing to do for your health is to read magazines such as this one and apply the knowledge to daily choices regarding your diet, exercise and health screens (e.g. blood pressure).

Stephen L. Gipson, M. D. Spine Specialty Center Memphis, Tennessee



GREAT IDEAS FOR THE 2ND MOST IMPORTANT MEAL OF THE DAY With school back in session, questions are pouring in about what to put in lunchboxes—and not just for children. Parents have to eat, too, and with five meals to eat away from home every week, eating the same boring food can get, well, boring! People are craving healthy, tasty ideas that everyone will want to put (and take out of) their lunchboxes.

WE’VE ALL BEEN THERE, WANTING TO BE BOTH CREATIVE AND HEALTHY AT LUNCHTIME, SO HERE ARE SOME GREAT IDEAS FOR YOU AND YOUR FAMILY. • We all love variety and surprise. Change the white bread to whole wheat, multigrain bread. Bagels, hoagies, pitas or fajita wraps are good, too. Be sure to choose whole grain for a good source of fiber and vitamins. • To prevent soggy sandwiches, pack separate healthy options of tomato slices, arugula and bread in zip-top bags and assemble just before eating. • Instead of processed lunchmeats, put leftovers to good use. For instance, you can incorporate tonight’s dinner into tomorrow’s lunch by chopping leftover chicken into a chicken salad sandwich made with low fat mayo. • Add fresh fruit by selecting flavorful seasonal items full of freshness and variety. • Prepare a healthy trail mix as a snack using mixed nuts, crunchy whole grain cereals and dried fruits—just make sure to control your portion size.


• Can the soda! Pack a water bottle, 100% juice box, soymilk or low-fat milk. Avoid sugary drinks like fruit drink, fruit punch and soft drinks. • Substitute unhealthy snacks with pretzels, low-fat popcorn, rice cakes, bread sticks, graham crackers or animal crackers. • M  ake a sandwich with lean meat or light tuna fish packed in water. A peanut butter and low-sugar jelly sandwich is delicious, too.

Remember to change it up and keep lunches interesting every day. Go heavy on the fruits, veggies and whole grains. If you have children, set an example by eating healthier at home. Also, consider packing your own lunch with your children while they pack theirs for school. And remember, it’s not just what’s on the inside that counts, so make lunches fun by picking out a cool lunchbox for you and everyone else in your family. Happy lunching!

n Baked potato chips

n Graham crackers

n Pretzels

n Fig bars

n Nuts or soy nuts

n Sunflower seeds

n Trail mix or raisins

n Whole grain cereal

n H  omemade toasted pita bread chips

By Lisa Abbay

HEALTH+FITNESS | September 2011

HEALTH+FITNESS | September 2011

• Yogurt is an excellent source of calcium and protein. If possible, choose a brand that contains a probiotic or live bacterial culture to help maximize all your health benefits.




SOME RUNS LEAD ALL THE WAY TO HAITI Jeanie Zelinski has reaped many of the rewards enjoyed by successful athletes: a college scholarship, life-long friends, the exhilaration of competition and the joy of winning. However, it was running that would eventually take the 27-year-old Memphian to one of the poorest countries in the world. It was an unexpected twist that would lead her to a new passion altogether. “I really knew nothing about Haiti. I was uncomfortable with my life and I just felt like there was more I needed to be doing. I had so much energy and it just seemed to be spinning,” she said. Zelinski, an occupational therapist, became interested in going to Haiti during the 2010 24-Hour Tour d’Esprit Race, which benefits Haiti Medical Missions of Memphis (HMMoM). HMMoM staffs and stocks a medical, dental and rehabilitation clinic in Croix des Bouquets, Haiti. The Holy Spirit Clinic treats approximately 200 Haitians each day free of charge. It is one of the few surviving medical facilities in the Port-au-Prince region after the devastating 2010 earthquake. In addition, as the cholera epidemic persists, the Holy Spirit Clinic has become increasingly busy. The 24-Hour Tour d’Esprit is the major funding source for HMMoM. Zelinski was a member of the winning Breakaway team, which completed an amazing 240 laps around the one-mile course in 24 hours. While at the race, she heard that HMMoM had opened a rehabilitation hospital after the earthquake. She later contacted Susie Kraus, also an occupational therapist and wife of one of the founders of HMMoM, Dr. Gordon Kraus.

By Sarah Rose

Eventually, she would like to see HMMoM hire Haitian therapists, which would ensure the longevity of the clinic. Currently, the organization employs 17 Haitians at the medical facility, including two rehab technicians Zelinski is training. Zelinski says she is learning and continues to adjust. She often struggles with her relationships with the Haitians. “They put me on a pedestal and I’m just Jeanie,” she said. She’s also learned to temper her own expectations of herself. “When people have nothing, sometimes they want more than I can give. I can only give rehab. Sometimes I have to put up a wall.” In spite of this, Zelinski describes her journey as incredible. “I’ve gotten way more out of my experience than I have given. The people are poor but they are so rich in spirit, culture and passion. They put me to shame,” she said. “I love my life. I wouldn’t change what I’m doing.” Running continues to be a part of Zelinski’s routine in Haiti. “I took Jeanie to Haiti, too, and she has to run. It has always been a part of my life and it has to be part of my life in Haiti,” she said. While running may be her gift, running has also given Haiti the gift of Jeanie Zelinski.

“Susie told me about the rehab clinic they had opened in Haiti and I thought, I’m a therapist, I can go.” Zelinski mulled the idea over for several weeks, discussed it with her family and then reality hit. “I had school loans, I had to pay off my truck,” she said. Although HMMoM would pay for her food, lodging, and provide her with a small stipend, the cost of a year without a salary became an obstacle. “I had the time and desire to give but sadly, money was a barrier,” she said.

Can’t Take Another Restless Night?

Before she knew it, Memphis runners helped remove that barrier. Races were organized to benefit her trip and in three months, the running community had raised enough money to help pay her expenses while she was in Haiti. ”The people of Memphis just didn’t quit,” she said.


Although Zelinski’s experiences in Haiti are always evolving, she is getting her bearings and feels that she is making an impact. Helped along by a physical therapist from Texas and two Chilean therapists, a rehabilitation clinic with a focus on wellness has taken shape. The therapists have established a successful, busy outpatient clinic that treats adults and children during individual sessions, exercise and education classes. “Disabilities are so traumatic in Haiti. If a child can’t sit up, then two lives are completely affected because the mother must take total care of that child,” she said. For one young child with cerebral palsy, the rehabilitation team designed a chair out of a bucket so his mother could allow him to sit independently instead of having to hold him upright. In addition to patient care, working to unravel the vast landscape of non-governmental organizations (NGOs) is another project the rehabilitation team has been working towards. Since the earthquake, HMMoM’s medical complex has become one of the most important facilities in the country. The team has partnered with many NGOs and the Ministry of Health to share supplies and other resources so all donations reach those who are most in need.

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HEALTH+FITNESS | September 2011

HEALTH+FITNESS | September 2011

In January of 2011 Zelinski began her new life in Haiti. “It was so hard and uncomfortable at first. I wasn’t able to communicate because of the language. I was learning about Haitian customs and was so afraid of disrespecting someone,” she said. Zelinski likens herself to an oyster being rubbed by sand. “I’ll be a good pearl some day.”




ROAD TO VICTORY: A Prostate Cancer Survivor on a Mission to Promote Yearly Exams

You don’t tell a man there might be something wrong with his “manly” parts. And if there is, he’s not going to be promoting it. So it’s no surprise there are so few prostate cancer awareness banners, t-shirts and speakers that embrace this private subject. That is, until now.



Saturday, September 17th, Desoto Civic Center

Saturday, November12th, Memphis Botanical Gardens

The goal of the Delta Ramble 5K is to raise funds and awareness of the American Prostate Cancer Research Fund and help them promote awareness, encourage early detection and support, and improved treatment of prostate cancer in Mississippi.

The race is on to benefit Zero Foundation as part of the Great Prostate Cancer Challenge®, America’s Premier Men’s Health Event Series, taking place in 27 cities in 2011.


Prostate cancer, one of the most detectable types of male cancer and extremely curable when caught early, is the second highest killer of men. This is largely due to the fact that men do not get regularly tested as recommended. All it takes is a yearly physical exam. That exam saved Thomas’ life. A Memphis firefighter for 33 years, Thomas is the average well-rounded guy—father of two, works out regularly, eats a moderate diet, goes out with friends. By all means, he was living a “healthy” lifestyle. “I felt as physically strong in my body as I was since my 30’s,” Woodley said. “I was in good shape, felt great and was enjoying life. Then all of the sudden I get, this.” What he first got was an irregular number on his annual physical exam. It is recommended that men over the age of 50 (or 40 if there is family history) get tested for prostate cancer through a Prostate-Specific

Photo by Allen

“I’m trying to spread the word of how important it is for men to get tested,” Woodley said. “Breast cancer gets a lot of press, but men tend to put away their health issues. They don’t go to the doctor like women do.”

Elliot te

Thomas Woodley is a prostate cancer survivor and isn’t afraid to step in the spotlight to inform others about it. Prostate cancer is the most common non-skin cancer in America, affecting one in six men.

Defeating prostate cancer, Thomas Woodley keeps fit by running, Pilates and circus aerial training. His next aerial arts performance in Memphis will be at the "Circus A Blaze, Burnish II" at Levitt Shell at Overton Park on Oct. 21. Antigen (PSA) blood test every two years. Woodley followed his doctor’s advice, and his first year’s result came back normal. But by age 55, his PSA level had tripled. This was a red flag. The doctor did another “physical” exam to see whether his prostate was enlarged. It felt normal, so they decided to do a biopsy, just in case. After the surgery, the doctor said everything appeared normal. Woodley was relieved. But then his lab results came back positive. His prostate cancer was stage seven out of nine (nine being the worst). “I had no symptoms,” Woodley said, “If it hadn’t been for my aggressiveness in knowing that I needed my annual physicals, I would’ve never known I had it.” Symptoms (which may include frequent or difficultly with urination, difficultly having an erection, painful ejaculation and back pain, among others) are not necessarily a reliable indicator of prostate cancer. A person may not experience symptoms until the cancer has spread outside the prostate, which, at that point, can be fatal.


Photo by Allen

Elliot te

Woodley had a total prostatectomy in April of 2011. Side effects from prostate cancer (whether the prostate is removed or just treated) can include the inability to reproduce or get an erection. There are modern medicines to help the latter, but the physical effect isn’t always the worst part.

Thomas Woodley, running to tell others about prostate cancer. “I had no symptoms. If it hadn’t been for my aggressiveness in knowing that I needed my annual physicals, I would’ve never known I had it.”


“It affects your head. It’s like women and breast cancer, they take a mental hit. With men it’s even bigger,” Thomas said. “It’s more than just about sexuality—it’s a man thing.”

We can help Call for a free consultation

It’s been three months since his procedure, and Woodley is fully recovered and healthy again. He recently retired from firefighting and has been enjoying traveling. He is back to his regular fitness routine of running, Pilate’s and performing circus aerial arts.


Although Woodley’s life has returned to normal in daily aspects, he has a new mission on his agenda—to promote prostate cancer testing. “I’ll get up on the soapbox,” Woodley said. “I am one of the lucky cases. Men need to be regularly tested. You may not know you have it until it’s too late.” By Elle Anderson 901.308.4599

Prema Healing Meditation ‫ ہ‬Emotion Processing ‫ ہ‬Mindfulness

HEALTH+FITNESS | September 2011

HEALTH+FITNESS | September 2011

“I had a text book case of prostate cancer,” Woodley said. “I was fortunate since, because I had my annual physical, it was detected early.”




Brian would repeat the cycle as exacerbations of his colitis, called flares, would return and wreak havoc with severe abdominal pain, bloody stools and fatigue. Yearning to get his disease under control, Brian sought the medical care of the gastroenterology team at Gastro One in Germantown, TN.


After working with Dr. Rolando Leal as his primary GI doctor and enrolling in clinical research trials with Dr. Ziad Younes, Brian has found a treatment regimen that finally seems

In terms of diet, “I try to go as gluten-free, dairy-free, refined sugar-free, and spicy-free, with soy, as much as possible,” Brian says. “Any vegetables I do eat I cook to soften them, and no fried foods or alcohol. I drink coconut water as my electrolyte drink for training and events since sports drinks don’t settle well with me. And daily, I drink lots of basic H2O.” Achieving better health through diet and treatment, Brian felt there was only one more missing piece to his wellness—getting back into shape. In early 2010, he found himself inspired by his wife, Marcie, as she began training for her first marathon. Realizing a challenge like that was just what he needed to kick-start his return to fitness, Brian decided to train and compete in triathlons. Easing back with a few 5K’s and a duathlon, he found himself addicted to his new hobby and the feeling of control it gave him over his colitis. An added bonus, Brian lost 45 lbs. Brian has completed the Natchez Trace Sprint Triathlon, Alpha Delta Pi-athlon, the Memphis in May Olympic Triathlon and the Ironman Kansas Triathlon. He uses these events as an opportunity to spread awareness and fundraise for CCFA, an organization whose mission is to cure Crohn’s disease and ulcerative colitis and improve the lives of over 1.4 million Americans suffering from these diseases.

Brian Matzke has been chosen as this year’s Honored Hero for CCFA’s Take Steps Walk on September 25 at Mud Island River Park. For more information about Brian and this important event for CCFA, please visit

Janelle Benuska is the Take Steps Walk Manager with the Crohn’s & Colitis Foundation, Tennessee Chapter.

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HEALTH+FITNESS | September 2011

HEALTH+FITNESS | September 2011

According to the Crohn’s & Colitis Foundation of America (CCFA), ulcerative colitis is “a chronic (ongoing) disease of the colon, or large intestine. Marked by inflammation and ulceration of the colon mucosa, or innermost lining, tiny open sores, or ulcers, form on the surface of the lining where they bleed and produce pus and mucus. Because the inflammation makes the colon empty frequently, symptoms include diarrhea (sometimes bloody) and crampy abdominal pain.” An autoimmune condition, ulcerative colitis ranges in severity, with patients suffering mild to moderate symptoms. However, some patients like Brian experience severe symptoms that seem to worsen with each flare.

to be working for him. As surgery tends to be a final destination for colitis patients, often times resulting in removal of the colon, or colostomy, Brian is hopeful to avoid this fate. He has found that vigilance in eating healthy foods minimize his flares.

Photo by Allen Elliotte

Brian Matzke, 38, had never heard of ulcerative colitis. So when doctors diagnosed him in 2000, he did not think he had much to worry about besides the frequent trips to the bathroom, bloating and excessive gas that had sent him to the gastroenterologist in the first place. With a prescription in hand and the doctor’s advice to watch his stress levels and diet, Brian was healing and on his way back to a normal life—until 2004, when the symptoms returned.

By Janelle Benuska


W E E K E N D WA R R IOR S Kenneth Grinspun, 41 – Orthopaedic Surgeon, Memphis Orthopaedic Group – Two Children— Savanna (11) and Cooper (8)

SPORT: Swimming, cycling, lifting weights and Yoga

SPORT: Running, Pure Barre, cycling

WEEKEND WARRIOR HALL OF FAME: Memphis in May Triathlon Relay, Red, White and Blue Bike Ride

WEEKEND WARRIOR HALL OF FAME: Mercedes Half Marathon, Statue to Statue 15k (10th place overall female), St. Jude Half Marathon, Country Music Half Marathon

FAVORITE FITNESS ACCOMPLISHMENT: Swimming 10,000 yards (5.6 miles) with the Germantown Swim Team LIKES/DISLIKES: I enjoy the challenge of sport, staying fit and feeling healthy. I dislike getting out of bed at 4:45am. MOTIVATION: It motivates me to remember how out of shape and old I felt just 16 months ago. Since then, I’ve lost 40 pounds and feel better than I have in 10 years. OBSTACLE COURSE: Swimming and cycling is based on developing hip arthritis three years ago. My biggest hardship has been overcoming the fact that I can no longer run. I’ve had to adapt to life without running. It’s been difficult but I’ve found several activities that I truly enjoy. TRAINING TIPS: Exercise at least six times per week, eat well, rotate sports so you don’t get burnt out, continue to learn about new activities and ways to stay fit, and train with people who are fun to be around and share similar interests. WORKOUT: I bike on rides sponsored by Bikes Plus and Highland Peddler, as well as with other members of the Memphis Thunder Triathlon Club and friends from work. I swim at the University of Memphis and The Germantown Athletic Club (GAC). I lift at the French Riviera, the GAC and at home. I do Yoga at home with DVD’s. BEST EATS: Flight, Young Avenue Deli and the Siesta Key Oyster Bar SHOP: Outdoors, Inc. and The Highland Peddler BUCKET LIST: Carnival in Brazil and enjoying the beaches of the Mediterranean Sea


TUNES: Eminem, Red Hot Chili Peppers, Metallica, Led Zeppelin, Linkin Park, Zac Brown and Flo Rida ONE THING THAT PEOPLE DON’T KNOW ABOUT YOU: I’ve had a bunch of odd jobs— including building semi-conductors in Taiwan, roofing and an internship at the White House. INDULGENCE: Reality TV, most recently The Bachelorette (shhhh! plz don’t tell)

“It motivates me to remember how out of shape and old I felt just 16 months ago. Since then, I’ve lost 40 pounds and feel better than I have in 10 years.” Photo by Chris Fitzgerald

JUST FOR FUN: Fine wines, good food, music and traveling

– Stay-at-home mom – Married to Gwin “Scotty” Scott; Two sons—Chalmers (3) and Lawson (1); Two dogs—Maddie (17) and Ajax (3)

WHY DO YOU RUN? Besides the fact that it burns a lot of calories and helps me sleep, I find it to be a big stress reliever and “sanity maintainer.” With two small children, I can be sleep-deprived, stressed or both, and running brings it all back into focus. It makes me a better Mom and a better person to be around in general. I think my husband would agree! ARE YOU TRAINING FOR AN UPCOMING EVENT? St Jude Half and Mercedes Half Marathon. TRAINING SECRETS: Strength training is so important. Pure Barre is my workout of choice. It’s strength training followed by stretching for those long, lean muscles. I’m addicted! My running has definitely improved as a result. BEST EATS: Do (sushi) and their spicy tuna rolls, salmon, tuna sashimi, and the yellowtail and Walu nigiri SHOP: 4-way tie between Sephora, Anthropologie, Joseph and Lululemon WW GEAR: I cannot run without my Lululemon Ta Ta Tamer bra! I also love my Lulu running skirt. DOWNLOAD: “Gives you Hell” by The AllAmerican Rejects, “Superhero” by Jane’s Addiction, “Renegades of Funk” by Rage Against the Machine, and “Stronger” by Kanye West, among others BUCKET LIST: Complete a full Ironman, climb Kilimanjaro with my husband and have someone pay me for my opinions INDULGENCE: Dark chocolate almond butter. I can’t keep it in the house. And pedicures. VICES: Wine. But it wouldn’t say the same thing about me. JUST FOR FUN: It sounds frivolous, but I am obsessed with beauty products and fashion. I sell the Etcetera clothing line four times per year through private trunk shows. The clothes are gorgeous and it’s really fun to “shop” one-on-one with my clients. QUOTE: “Whether you think you can, or you think you can’t, you are usually right.” – Henry Ford

“With two small children, I can be sleepdeprived, stressed or both, and running brings it all back into focus. It makes me a better mom and a better person to be around in general. I think my husband would agree!” Photo by Allen Elliotte

VICE: Late night dancing at Raiford’s FAVORITE QUOTE: “Doing the right thing isn’t always convenient.”


HEALTH+FITNESS | September 2011

HEALTH+FITNESS | September 2011

WW TRANSPORTATION: I drive a hardtop BMW convertible (coolest thing ever) and a Chevy Silverado.

FAVORITE FITNESS ACCOMPLISHMENT: Completing a full marathon, for sure. I was overtrained and injured, but I did it. I’m not sure if I ever need to do another one (outside of an Ironman, see Bucket list). The half marathon is my favorite distance! It’s way more fun.

Lara Scott, 40



YOUR RED WINE BFF JUST GOT BFF-ER! Alright, we’ve been talking about how wine, red wine in particular, can be beneficial for your overall health and well being. Those maddening French women in their pencil skirts, sipping a glass of red wine with a plat du jour of cheese and a baguette the size of a Louisville Slugger started it all. How do they do it? we wondered. Then a study called the “French Paradox” revealed the benefits of moderate wine drinking. Not only does wine contain antioxidants that help lower bad cholesterol and improve good cholesterol, but moderate wine consumption favorably effects arterial muscle cells, while helping slow progression of neurological degeneration disorders like Alzheimer’s and Parkinson’s Disease. Resveratrol and polyphenols, most prevalent in the skins of red grapes, help prevent artery damage. Great news for wine drinkers everywhere! Now scientists are saying there’s yet another secret ingredient within those polyphenols that have anti-aging effects. Procyanidins—a flavonoid found in foods such as dark chocolate, apples and cranberries—is identified as the most abundant flavonoid in red wine. The heartprotective effects of this flavonoid helps suppress the synthesis of a peptide called endothelin-1 that constricts blood vessels. The National Institute on Aging (NIA) found that Resveratrol improves health and longevity in aging mice. That’s right—dark chocolate and red wine have healthy benefits! Does it get any better than that? I may live forever! There’s a catch, however, if one could really call it a catch. These procyanidins are most prevalent in red wines that are higher in tannins, which are produced in the traditional way requiring longer skin contact. Longer skin contact with the juice allows greater extraction of cherished procyanidins. Lighter red wines require little skin-to-juice

By Angela Moon

contact and therefore may be missing the higher level of procyanidins. Early studies are proving good news to those who prefer higher tannin wines such as Cabernet Sauvignon, the French Tannat, heftier Merlots and Malbecs. Moderate consumption of these red wines may ward off effects of age on the heart, bones, eyes and muscle. They also may inhibit the effects of degenerative oxidation and even strokes, as reported in ScienceDaily (July 3, 2008). Marie Antoinette is rumored to have washed her face in red wine to prevent wrinkles. What a waste of good wine! If she would have simply consumed a glass per night, she might have lived to a ripe old age—or maybe not. A Votre Sante!



HEALTH+FITNESS | September 2011

HEALTH+FITNESS | September 2011

Cash prizes for winners in each race category • Live Blues Music Featuring Joyce Cobb & Other Local Artists at each kilometer • Tons of food & cold drinks

September 17, 2011 9:00 a.m. Desoto Civic Center Southaven, MS Bring the whole family for a day of healthy action and great fun in the sun! This fundraiser supports our work to offer free prostate cancer screenings, community education, and research programs. Call 662-890-9870 or Register at:

DR_ad_horiz_MHealth+Fit.indd 1

Event Managed by Start2Finish Event Management

37 8/22/11 10:44:21 PM


Please Your Palette and Your Wellbeing at

Ciao Bella Italian Grill

What a pleasant surprise to discover such a vast, health-conscious menu at Ciao Bella. Serving a blend of creative and traditional dishes from Italy and Greece, Chef and General Manager Jonathan Steenerson consistently thrills diners with simple yet sophisticated meals.

Sophisticated Food In CASUAL Atmosphere.

“It’s all about the food and the integrity of the food, Steenerson says. “We buy organic and local as much as we can. All the fish is wild or line-caught instead of with large nets. And we grow all our herbs right here on the patio.” Ciao Bella’s menu changes seasonally, and Steenerson will be adding small plates and dishes to satisfy customer requests for both diet and taste.

“Our society has to retrain our palette— we’ve become a BK nation.” Mussels Saganaki: sautéed mussels, crushed red pepper, feta and Greek oregano in a tomato-based seafood broth, $12

Grilled Wild Salmon served with angel hair pasta in a basil pesto sauce with kalamata olives and sundried tomatoes, $20

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

– Jonathan Steenerson, Chef and GM of Ciao Bella By Hailey Thomas



Pasta du jour: Chef Steenerson’s grilled artichokes are simply amazing. The secret is the marinade: a Grecian olive oil (the actual oil the olives come in) with fresh rosemary, thyme and garlic. The artichokes marinate for four days, and by the fifth day, “it’s pure happiness.” Grill lightly and enjoy!

CIAO BELLA 565 Erin Drive 901.205.2500


Everybody knows smoking is deadly, the mortal enemy of heart and lungs, but heart disease and emphysema are just the beginning. Not to downplay the internal effects of this dirty habit, but smoking also causes—GASP!—wrinkles! That’s right, smoking and aging are BFF’s, and don’t expect a plastic surgeon to straighten things out either. Most won’t touch a smoker. Repeat—no facelifts for smokers! Inhaling nicotine and carbon monoxide causes healing complications like facial scarring, infections and necrosis. (Don’t believe it? Google it!) So, smokers, contemplate that next time you take a drag.

Bogie’s Deli Midtown

Enjoy a healthy salad or deli sandwich on our front porch! Now Serving Breakfast. Bogie’s Deli Midtown 2098 LaSalle in Overton Square (by Studio on the Square) 901.272.0022 To see our menu go to Open: Mon-Fri: 7am-7pm • Sat: 8am-3pm

Bogie’s Deli serves the finest salads, sandwiches, homemade soups and desserts. We feature Boar’s Head meat and cheese. Don’t forget to call Bogie’s Deli for all your Catering Events!

HEALTH+FITNESS | September 2011

HEALTH+FITNESS | September 2011

for H+F readers only!




EDIBLE therapy By Macrae Schaffler

M is o-G rille d To fu B u ns We all have our repertoire of weekly dinners that reappear and reappear, long after they become tiresome, so I’m always on the lookout for something different for dinner. For this fun, easy, low-fat and high-protein meal, go to your favorite Asianmarket (mine is the Winchester Farmer’s Market at Winchester and Kirby) and get some red miso and steamed buns. For a lower calorie alternative to the buns, use green leaf lettuce to wrap the cooked tofu. This is the kind of sandwich that should be assembled at the table, garnished by each diner’s preferred toppings. Try the quick cucumber pickles and cilantro—one of my favorites—but kimchi (another Asianmarket purchase) is also delicious. Hoisin sauce and sriracha should be on the table as well. The miso marinade is excellent with pork and poultry as well tofu, so feel free to change up your protein as you like.

FOR THE MISO TOFU: – 2 tablespoons red miso – 1 teaspoon sesame oil – juice of a half of a lemon – tablespoon of whatever white wine you have around (or sake) – 1 block extra firm tofu – cilantro, sriracha, and hoisin sauce for garnish – 1 package steamed buns, wrapped in damp paper towel and microwaved for 3 minutes Mix all ingredients except the tofu and set aside. Wrap tofu in paper towels and put it on a plate. Place another plate on top of the block of tofu to weight it down and extract any excess moisture. Set aside tofu to dry for at least thirty minutes

MAKE THE QUICK PICKLES: – 1 cucumber – 1 tablespoon salt – 1 ½ tablespoons sugar

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Fill each bun with grilled tofu, cucumber pickles, cilantro, and sriracha and/or hoisin sauce as desired. Enjoy!

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HEALTH+FITNESS | September 2011

HEALTH+FITNESS | September 2011

Slice cucumber very thinly (no need to peel it) and toss with the salt and sugar, then let them sit at least twenty minutes. Heat a grill or grill-pan to medium-high. Brush pan or grates with a little vegetable oil to prevent sticking. Slice tofu into ½ inchthick slices and brush one side of each slice with miso glaze. Grill the slices, glaze-side-down, about two minutes per side until dark grill marks are visible. Brush raw side of tofu slices with glaze and flip slices over, grilling again about two minutes, until grill marks appear.

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


SE P T E M BE R E V E N TS Sara and Jon Grizzle at the Midnight Classic Bike Tour

MONDAY, SEPTEMBER 12, 6:30AM Women Run/Walk Memphis Races for women only. Memphis, TN FRIDAY, SEPTEMBER 16, 7:00PM Cooper-Young Festival Friday 4-Miler 20th Annual Running of the 4-Miler! Memphis, TN SATURDAY, SEPTEMBER 17, 7:30AM Walk to stop Diabetes To raise awareness about diabetes. Germantown, TN SATURDAY, SEPTEMBER 17, 9:00AM OCAF’s Walk Teal for a Cure To raise awareness of Ovarian Cancer. Memphis, TN

SUNDAY, SEPTEMBER 3, 7:30AM Big Bison Butt Adventure Race There is an 8 hour time limit on this race. Memphis, TN TUESDAY, SEPTEMBER 5, 9:00AM Chic-fil-A 5K This is more than your typical 5K. It is a family fun day filled with food and activities for all ages including The Boardwalk of Games. Memphis, TN

SUNDAY, SEPTEMBER 10, 7:00AM Bartlett Parks Ultras Runners will complete loops of the heavily shaded trails to complete 50 Miles, 40 Miles, or 50K. Bartlett, TN Bartlett_Park_Ultras.html SUNDAY, SEPTEMBER 10, 9:00AM Hayden’s Heroes 5K and 10K Hayden’s Heroes is a 5/10k held in honor of Hayden Williams who passed away in October of 2010 from a rare genetic disorder called MECP2 Triplication Syndrome. Southaven, MS SUNDAY, SEPTEMBER 10, 8:30AM Cotton Pickin’ 5K Run/Walk & 1K Cotton Candy Fun Run Step (or run) back in time with scenic views of historical homes, churches, Somerville City Cemetery (circa 1829) and more. Somerville, TN’5k


SATURDAY, SEPTEMBER 17, 9:00AM Sickle Cell 5K Run/Walk The course goes thru downtown Memphis, down past the Mighty Mississippi River, and ends at the park. Memphis, TN SATURDAY, SEPTEMBER 17, 9:00AM Delta Ramble Family Mile and 5K Run Benefitting the American Prostate Cancer Research Fund. Southaven, MS

SUNDAY, SEPTEMBER 18, 2:00PM Memphis Thunder Racing Kids Triathlon Junior Division (Ages 7-10): 100 yard Swim, 5Km Bike, 1Km Run; Senior Division (Ages 11-14): 200 yard Swim, 10Km Bike, 2Km Run. Special Needs Category. Collierville, TN SUNDAY, SEPTEMBER 18, 8:00AM UTHSC Centennial 5k Run/Walk This race is a 5k run and a walk. Forest Park SATURDAY, SEPTEMBER 24, 8:15AM Wet-Nose 5K Run and Dog Walk To raise money and awareness for rescue animals. Cordova, TN SATURDAY, SEPTEMBER 24, 8:00AM Sole to Soul 5K Benefitting the Mid-South Food Bank’s Food for Kids Backpack Program. Memphis, TN

SUNDAY, SEPTEMBER 25, 2:30PM Take Steps, Be Heard Benefitting the Crohn’s & Colitis Foundation of America. Registration is free; fundraise for prizes and this great cause. Mud Island, Memphis TN

SUNDAY, SEPTEMBER 25, 7:00AM MRTC RRS 2nd 1K Starts on north side of Shelby Farms near old horse stables. Shelby Farms, TN

FRIDAY, SEPTEMBER 30, 3:00AM Haiti Medical Missions of Memphis 24 Hour Tour d’Esprit Benefitting Medical Mission for Haiti. Memphis, TN

Join Start 2 Finish and help support St. Jude Children’s Research Hospital at the St. Jude Give Thanks. Ride. The St. Jude Give thanks. Ride. is a 24-hour, team-relay cycling event uniting bike lovers and riders of all ages in the fight against childhood cancer. Beginning at 6 p.m. September 23, riders will bike around Tom Lee Park near the Mississippi River for 24 straight hours of cycling, live music, great food and fun activities—all in support of the lifesaving research of St. Jude Children’s Research Hospital.

Take the Ride of your Life!


1/16 SIZE ad space.




1/8 SIZE ad space.




Ads must be paid in advance. Major credit cards accepted. Email or call 901.218.4993.

SATURDAY, SEPTEMBER 24, 8:30AM Greater Memphis Greenline 5K and 1K Fun Run Benefitting Parks and Greenways in Memphis and Shelby County. Germantown, TN


Duncan-Williams Inc. invites you to

H+F MARK ETPL ACE FOR SALE Mens and ladies 27” comfort bicycles; Diamondback 7 speed used twice $230.00 each 901-487-0878 Brand New Reebok Inversion System, $100, 901.942.3417 Schwinn 418 Elliptical, Body Solid G6B Gym, Vectra On Line 3500 3 Stack Gym, ProMaxima Adjustable Cable Column, DynaBody Prone Leg Curl, Parabody Smith Ensemble, Global 5 Stack Gym, Quinton Club Track 510 Treadmill, Star Trac 3900 Treadmill Ultimate Bow Flex perfect condition, includes all accessories, dvd and manual $750. Costs over $2000 new and only used a few times. Bartlett. 901.377.7483 Body Solid G3s weight stack machine. 21 exercises in one. Full body workout. Excellent condition. $1,555 MSRP, $600 obo. Relocation service available. 901.409.0996 or


tense sore overworked muscles tired


Book a massage to find some relief!

Benefits of Thai massage: Improve range of motion Decrease muscle stiffness Improve movement patterns Increase flexibility Decrease chances for injury

HEALTH+FITNESS | September 2011

HEALTH+FITNESS | September 2011

MONDAY, SEPTEMBER 11, 7:00AM MRTC RRS 1st 10K Race starts on Road near old horse stables on north side of Shelby Farms. Shelby Farms, TN

SATURDAY, SEPTEMBER 17, 8:00AM Women Run/Walk Memphis Races for women only. Memphis, TN

SUNDAY, SEPTEMBER 18, 8:00AM 19th Annual Wolfpack Triathlon ¼ Mile Swim, 5 Mile Mtn Bike, 2.5 Mile Trail Run. Memphis, TN

SATURDAY, SEPTEMBER 24, 9:00AM Sisters-In-Motion Memphis 5K Run/Walk This is the 1st Annual Sisters-In-MotionMemphis 5K to raise awareness for Infant Mortality in Shelby County is on the way. Memphis, TN

TN Massage and Bodywork 5390 Estate Office Park Drive, Suite #4 | Memphis, TN 38119 901.489.5612 | Integrative Stress Remedies | Restorative Pain Relief Massage | Sports Maintenance Massage | Thai Yoga Bodywork


PHO TO F I N I S H 8-21-11













1. Bryan Baddorf

7. Jarrett Albritton and Mary Jones

2. Lance Jones

8. Michelle Campbell and Michelle Campbell (yep they have the same name!)

3. Matt Pruitt 4. Bruce Fanshawe

9. Yuhel Inove

5. Ray Berglund and Dwight Quarrles

10. Kris Huff

6. Sneha Kollepara and Lori Cohoon

11. Johnny Cearley


Photos taken by: JEN RUSSELL

Come join our very own Nurse Practitioner COACH KELLY for Downtown Block Parties (3rd Thursday of every month 5:30pm)

Zumba Fitness with “Tennessee's Most Outstanding Fitness Instructor” DEEJAY on Main Street Trolley Tour Nights (Last Friday of every month 6pm)

HEALTH+FITNESS | September 2011

HEALTH+FITNESS | September 2011



PHO TO F I N I S H 8-27-11



HEALTH+FITNESS | September 2011














1. Robert Hardwick and Ethan Hardwick

6. Chris Woodcock

11. Walt Stinson

2. Jackie Soto and Sara Rayne

7. Justin Gallagher

12. Sara Grizzle and Jon Grizzle

3. Ivy Price and Jaime Bennett

8. Becky Long

13. Taylor Collazo

4. Joe Ahillen and Myles Honicker

9. Kevin Horne

5. Adrianne Moore

10. Bob Oconnell

Photos taken by: JEN RUSSELL

Memphis Health and Fitness  

September 2011