H+F May by Memphis Health+Fitness

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At Regional One Health, your well-being means everything to us. It’s our mission to improve it any way we can. Our team of healthcare professionals is dedicated to providing compassionate care along with remarkable, new services. It’s not just our job to advance the quality of life in our communities. It’s what we love to do.

HEALTH+FITNESS | May 2015

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H+F MAY ES TABLISHED IN 1996

ON THE COVER

19 years and running stronger Publisher Amy Goode

20 GET INSPIRED! Fit Moms, Real Moms, Real Results 28 Cycle Safe in Memphis 30 Gear up! Buyer’s Bike Guide

amygfitness@comcast.net

901.218.4993

CONSULTANTS

WOMEN’S HEALTH 10 Be Stress Free During Pregnancy 12 Breakthrough In Menopausal Treatment 14 Hormone Replacement Therapy, How To Get Balanced 16 Keeping Your Skin Young

FEATURES 18 Warmup and Cool Down Racing Tips 26 Gift Ideas for the Active Mom 36 Dairy on the Paleo Plate

HEALTH+FITNESS | May 2015

Executive Editor Hailey Thomas hailey@memphishealthandfitness.com

901.335.6005

Advertising & Marketing Amy Goode 901.218.4993 Hailey Thomas 901.335.6005 Copy Editor Ross McDaniel Contributing Editors Robin Beaudoin Marcia Scott Erica Walters Kristen Waddell

IN EVERY ISSUE 6 Starting Line: Fit Photos, Facts, and Products 8 Fit News: Fit Happenings Around Town 32 Weekend Warriors 38 Events Calendar 40 Photo Finish – Bunny Run 5k – In His Steps 5k

Graphic Design Brian Williams Photographers Heather Horton Sarah McAlexander Chris Hope Jen Russell 740 N. Evergreen Street Memphis, Tennessee 38107 Send articles and photos to hailey@memphishealthandfitness.com H+F reserves the right to edit all materials for clarity, space availability and suitability for publication. First copy free, additional copies, $1. Mailed subscriptions: $25 per year. Back issues, $5. Memphis Health + Fitness Magazine does not knowingly accept false or misleading advertising or editorial content, nor does Publisher assume any responsibility should such advertising or editorial appear. Readers are encouraged to notify Publisher when they suspect false advertising. All rights reserved. Copyright © 2014.

On the Cover: Whitney Hauser Photo by Philip Murphy

Born Before 1965? then it’s time for your screening colonoscopy Dr. Gerald Lieberman

Dr. Paul Bierman Dr. Edward Friedman

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Colon cancer is the second leading cause of cancer death for both men and women in the U.S. but it doesn’t have to be — its highly preventable and treatable through screening. If you are 50 or older, you for over 20 years, from IBS and liver disorders to esophageal, pancreatic and all forms of gastrointestinal cancers. Call us and schedule your screening today, it can save your life.

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should have a colonoscopy every 10 years. GI Specialists have been at the forefront of digestive disease care

WEST MEMPHIS

S TA RT I N G L I N E

MEDITATE IN MAY

#MEMFITMAG Wesley Williams was the overall winner with a time of 44:12, and Jesse Daniels was 1st in her age group (1:03:05) at the Linking Hands for Life 10K. They ran in honor of their friend Rachael LaVae Escue, who donated her organs to save lives.

Meditation has gone mainstream. With neuroscience backing the ancient practice and now corporate America on a mindfulness mission, it’s not just for the hippie-dippie generation anymore. Studies from the Mind-Body program at the Emory School of Medicine in Atlanta found that meditation, to put it simply, will make you smarter, happier, and nicer. Meditation reduces stress and induces relaxation, it improves concentration and creativity, it strengthens the immune and cardiovascular system, helps you sleep better, and if that’s not nirvana enough, slows down the aging process. Twenty (20) minutes or more daily is the recommended dose, but if you can only sit still for 5 to 10 minutes, then do it consistently and chill. To meditate in Memphis go to meditatewithdan.com

Fruit of the Month:

Want to be featured in next month’s issue? Just tag your Instagram photos showing how you stay fit with #memfitmag and you could see yourself here next month!

Strawberries

Strawberries are a bonafide superfood and in season locally this month. They are packed with vitamin C, a natural antioxidant that fights cancer, bad cholesterol, and high blood pressure. Want to look younger and be thinner? Vitamin C is a natural collagen booster. Collagen increases skin’s elasticity, which keeps wrinkles away, and 1 1/2 cups of strawberries has less than 100 calories and is rich in fiber. Try sliced strawberries on top of Greek yogurt for a healthy, nutritious snack.

FESTIVAL FARE

Reginelli Recommends:

It’s Memphis in May, and with festival season comes a cornucopia of empty calories. From foot-long to deep-fried, here’s how the main attractions measure up.

Whispering Angel Rosé

Foot-Long Corn Dog 380 calories

From Provence, Whispering Angel Rose is delicious, lovely, and so drinkable that you will be going back for seconds (and thirds). Fresh and bright with sweet strawberries and raspberries on the nose, it has a long, dry finish. This rosé can stand alone, but why not pair it with grilled salmon or flank steak and salad on a warm spring evening? Drink now. On sale $27.99.

BBQ Pork Sandwich 468 calories Funnel Cake 285 calories Giant Turkey Leg 1,136 calories Light Beer (12 oz.) 110 calories Lager (12 oz.) 170 calories

See Wine Enthusiast Mary Catherine Reginelli at Pyramid Wines & Spirits. For more information, call (901) 578-2773 or visit PyramidWines.com.

Wine (5 oz.) 125 calories

HEALTH+FITNESS | May 2015

SAVE THE DATE: FRIDAY NIGHT, JUNE 26, FOR THE 1ST ANNUAL H+F BROAD AVE. 5K

COMING TO THE JUNE ISSUE OF H+F Men’s Health, Aesthetics & Wellness

Fit Fathers Outdoors Inc. Canoe & Kayak Race

Advertise your business, product, or event to H+F’s Active, Affluent, Health-Minded Readers. Call Hailey Thomas at (901) 335-6005 or Amy Goode at (901) 218-4993 today! Fit Minds Think Alike. MemphisHealthandFitness.com

H+F TEAM

No Pain is Your Gain and Our Goal

Amy When not beating the streets looking for the next fitness craze, Amy enjoys running, cycling, and swimming, and is always on the lookout for the best cheat meal. Sharing inspiring fitness stories encourages her to stay healthy.

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

Ross Ross is a writer and copy editor who likes being outdoors, but only in ideal conditions, and prefers treadmills to running outside.

Christin A freelance PR/Marketing professional, Christin Christin Yates began running in 2010 and hasn’t stopped since. She now runs everything from 5Ks to marathons, and is an RRCA certified running coach. When not on the pavement or trails, you can find her hanging out with her rescue dogs. Visit her website at christinyates.com.

Heather Heather Horton is freelance photographer. As a graduate of the University of Memphis with a B.A. of Fine Arts, she is dedicated to developing and broadening her photography portfolio. In her spare time she enjoys riding her bike and watching live music.

Erica Erica Walters is a health coach/educator at the Church Health Center. She also teaches aerobic classes at Inbalance Fitness Harbor Town. Beyond writing and teaching aerobics, she enjoys long runs, traveling, jumbotrons at sporting events and hoarding nail polishes.

Robin

Our experienced physicians are committed to providing exceptional patient care in Orthopedic Surgery, Sports Medicine, MAKOplasty & Physical Therapy. J. Ted Galyon, M.D. W. Lee Moffatt, M.D. Peter B. Lindy, M.D.

Call to schedule your appointment today.

Robin Beaudoin is a lifelong Memphian and healthy eating enthusiast, with a background in art and education. She enjoys spin classes, yoga, and practices krav maga. She is wife to an avid outdoorsman, and mother to two ninjas. Her favorite part of writing is sharing experiences and connecting with fellow Memphians.

Christopher balances a full-time career and part-time freelance photography. He enjoys spending time with his family and is dedicated to living a healthy lifestyle. Along with his passion for for photography, he is an advocate for running, biking and gym conditioning. Visit his website at www.chrishopephotography.com.

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

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please recycle

East Memphis Location

Bartlett Location

Loewenberg Building 6005 Park Ave., St. 309

Medical Arts Pavillion 2996 Kate Bond Rd, St. 301

(901) 682-5642

(901) 791-0347

HEALTH+FITNESS | May 2015

Chris

www.eastmemphisortho.com

FIT NEWS

Tee It Up For Wings Wings Cancer Foundation will host its 13th Annual Golf Scramble at the Windyke Country Club on Monday, May 18, 2015 to benefit the Wings Wellness Programs, which include nutrition and exercise. These programs are important to the recovery and continued good health of cancer patients/survivors and are provided free of charge.

WHAT: Wings 13th Annual Golf Scramble DATE: Monday, May 18, 2015 LOCATION: Windyke Country Club 8535 Winchester Rd. Memphis, TN 38125 TIME: 1:00 p.m. shotgun start The 2014 Wings Golf Scramble raised $40,000 and enabled Wings to donate 2,375 nutrition appointments to cancer patients. Nutritional services include personalized consults with Wings Cancer Foundation’s Certified

Oncology Nutritionist, Anita Vincent. Food choices can influence how well a patient tolerates their treatment, can help them heal and recover more quickly afterwards, and can optimize their future health. Patients find out how to eat to manage side effects and weight management (loss or gain) and optimize their immune system. They can also get help deciding which supplements they need or don’t need. Making smart food choices can be confusing in the best of times. Wings can help sort through the facts and fiction, getting patients back on track and feeling stronger. Yoga classes and exercise classes specifically designed for cancer patients can be a source of additional strength, helping to lessen fatigue and give confidence during treatment. Even the smallest movements or simply breathing deeply is beneficial. For more information on yoga and exercise classes or on the Wings 13th Annual Golf Scramble, please call (901) 322-2984. For more information on Wings Cancer Foundation, go to WingsCancerFoundation.org

HEALTH+FITNESS | May 2015

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Modern medicine and healthcare in the U.S. focus on sickness due to its urgent and acute nature. At WellFit Medicine and Nutrition, we approach health by focusing on Wellness and Fitness. We also address sickness, knowing that we will all get sick from time to time. As the focus shifts to health promotion and optimization, the frequency and severity of the illnesses we face dimish. Through the optimization of critical, key hormones in both men and women, we are able to combat aging, stress, and illness by taking a proactive approach. We are here for you and we welcome the opportunity to help you become your very best, inside and out!

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L I V I N G H E A LT H Y Lorrie Garcia, LMT, NCTMB

MASSAGE CAN DECREASE STRESS AND ANXIETY DURING PREGNANCY Did you hear the one about the lady who was 39 weeks pregnant and ran a marathon then delivered her baby at the end of it? It may sound like the setup for a joke, but it’s a true story from the 2011 Chicago Marathon. Certainly that woman is a highly conditioned athlete, well-prepared for such a feat that most wouldn’t want to do with a baby on board. Even if she’s not an athlete, a woman’s active lifestyle places demands on her time and energy, especially if she’s pregnant. Today’s expectant moms are maintaining regular exercise regimens along with the responsibilities of work and family. Long gone are the old prescribed inactivity and overeating. Pregnant women are encouraged to exercise to the extent to which they were conditioned before pregnancy and maintain a balanced diet. One thing that is difficult to control is stress, and any reduction of stress for an expectant mom is beneficial to mother and baby.

HEALTH+FITNESS | May 2015

According to the American Pregnancy Association, prenatal massage has been shown to reduce anxiety, decrease symptoms of depression, relieve muscle aches and joint pains, and even improve labor outcomes and newborn health. Just as massage does for any adult, in pregnant women there is a reduction in stress level and stress hormones like cortisol. Pregnant women also show improved mood regulation and cardiovascular health. Biweekly massage for even just five weeks showed significant reductions in cortisol and increases in the pleasant hormones of dopamine and serotonin.

Not that there has to be immense stress or discomfort in order to justify massage. Prenatal massage is beneficial even for the most “unstoppable” of women. Athletic or not, all pregnant women experience reduced circulation and increased pressure on the uterus that causes edema (swelling). Later in pregnancy the uterine pressure spreads to the legs, which can lead to sciatic nerve pain. Massage stimulates tissue and removes toxins via the lymphatic system, which helps improve circulation. It also reduces inflammation, effectively decreasing nerve pain. The Touch Research Institute, an organization out of Miami devoted solely to touch and its application in science and medicine, further confirms the benefits of maternity massage. A study published in 2010 reported that women who received prenatal massage showed decreased cortisol levels, which apparently decreased excessive fetal activity. It also

correlated a lower rate of prematurity in the massage group. Additionally, women in that study reported decreased depression, anxiety, and leg and back pain. That study also showed a correlation with less labor pain and shorter labors from women who received massage.

A well-trained and experienced Prenatal Massage Therapist should be an essential part of every woman’s team during pregnancy whether she’s preparing for a competitive event or simply her new role in life.

Massage is safe in all three trimesters and until delivery. If the pregnancy is high risk, women should get clearance from their healthcare provider to receive massage. Before choosing a massage therapist, verify what position they place their clients during massage. The proper position includes being placed in a side lying or semi-reclining position during the massage. Massage tables with the hole cut out and a sling for the belly aren’t considered safe because they can create strain on the uterine ligaments.

Chicago Marathon: nyti.ms/1hfeqs6

Outdated concerns about acupressure points in a woman’s wrists and ankles causing early labor are unfounded. Only anecdotal reports exist of the stimulation of these points coinciding with the onset of labor. In all reported cases, the pregnant woman was within two weeks of her due date. The amount of pressure used (with the exception of deep pressure to the legs) during the massage should be appropriate to the activity and comfort level of each woman.

For more information, visit:

Touch Research Institute: www6.miami.edu/touch-research/ AdultMassage.html American Pregnancy Association: americanpregnancy.org/pregnancy-health/ prenatal-massage/ Lorrie Garcia is Nationally Certified in Therapeutic Massage and Bodywork by NCBTMB and the owner of Evergreen Advanced Bodywork. She has specialized in Prenatal Massage for nine years, taught Pregnancy Massage at The Massage Institute of Memphis, and worked with hundreds of women before, during, and after their pregnancies. EvergreenAdvancedBodyWork.com (901) 496-2881

HEALTH+FITNESS | May 2015

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L I V I N G H E A LT H Y By Judith Williams, M.D.

SUFFERING IN SILENCE NO LONGER:

A BREAKTHROUGH IN THE TREATMENT OF MENOPAUSAL VAGINAL ATROPHY Every year millions of women enter menopause. For some this can be a happy occasion that heralds the end of worrying about periods and birth control. But, for many women, this marks the onset of disturbing symptoms that may include hot flashes, night sweats, insomnia, and mood swings. Yet for at least half of these women some of the most distressing symptoms happen to be the least talked about. These are the symptoms of vulvovaginal atrophy (VVA). The most common manifestations include painful intercourse, vaginal dryness, itching and irritation, and painful or frequent urination. Nevertheless, only half will seek medical attention or even mention these symptoms to their doctors.

For decades the gold standard of treatment for VVA has been vaginal estrogen, which when used correctly has been proven an effective treatment. Yet compliance is quite poor due to its inconvenient dosing and the need for indefinite usage. At the same time many women have concerns about prolonged exposure to hormones. Likewise, the use of vaginal estrogens is commonly advised against for women with a history of estrogen-dependent malignancies, such as breast cancer and uterine cancer. There is also a prescription daily oral tablet, ospemifene (brand name Osphena), which also appears to be effective, but is once again contraindicated in women with a history of estrogen-dependent cancer, and cautioned against in those who are at high risk for blood clot, heart attack, or stroke. Fortunately, for most women experiencing any or all symptoms of VVA, there is now available vaginal laser therapy. Consisting of three quick, relatively painless laser treatments performed 4-6 weeks apart, the MonaLisa Touch laser system stimulates the production of collagen in the vaginal and surrounding tissues, thereby improving elasticity, blood flow and moisture. This FDA-approved device was developed in Italy, and to date more than 5,000 women worldwide have undergone this procedure. Early studies, as well as ongoing research, have demonstrated remarkable improvements in painful intercourse as well as significant reductions in vaginal burning, itching, dryness, and urinary complaints following a complete treatment cycle. The distinct advantages of the MonaLisa Touch are that it occurs in an office setting, requires no anesthesia, has virtually no adverse events, and may induce some improvement as early as one week after the first procedure. Maximum benefit, however, will not be achieved until after the third treatment. The primary drawbacks are cost, in that it is not yet covered by insurance, and yearly touch-up treatments that may be required.

HEALTH+FITNESS | May 2015

Vulvovaginal atrophy results from the chronic lack of estrogen production that occurs naturally in menopause. This, in turn, leads to thinning of the vagina and surrounding tissues, reduced moisture, narrowing of the vagina, and constriction of the vaginal opening. These “normal” physiological changes may explain why using over-the-counter lubricants alone may not be sufficient to alleviate painful intercourse.

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Women with menopause-related vulvovaginal atrophy should never be resigned to just tolerating it. Unlike other menopause symptoms that may improve over time, VVA symptoms may actually worsen with age. Considering that most women will spend over thirty years of their lives in menopause, their healthcare providers need to be more proactive about addressing these issues with them. But armed with the knowledge that one no longer needs to suffer in silence, hopefully women can approach their physicians with more openness and less embarrassment. Dr. Judith Williams, an avid runner, is an Obstetrician Gynecologist with Adams Patterson Gynecology & Obstetrics. Call (901) 767-3810 or visit AdamsPatterson.com.

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L I V I N G H E A LT H Y By Robin Beaudoin

HORMONE REPLACEMENT THERAPY: FROM IMBALANCED TO IN BALANCE Thirty and forty-somethings, lean in. We know about estrogen therapy during menopause, but what about the needs of younger women and men? Since before birth, your hormones have set hundreds of processes in your body into motion. As we age, we may notice fatigue, unfamiliar belly fat, mood changes, even metabolic changes (regardless of exercise and efforts to eat well) that we cannot control with behavior modification. This is because these hormones we once made effectively begin to diminish due to age, medical problems, genetics, or even injury. Enter the need for bioidentical hormone replacement therapy (BHRT).

sweats, or vaginal dryness, and these start to improve within the first two weeks and continue to improve over the first few months. With testosterone deficiency most people will see results within 4-5 weeks for peak effect. Primarily, from us, they get a steady hormone level that lasts 12 to 16 weeks. In men the pellets last for about six months. Unlike oral hormones our subdermal pellets are sterile and individualized for each patient.

Every person is different; every patient reacts differently to HRT. The past two decades of treatment have proven that hormone replacement is useful to alleviate the symptoms. Heather Pearson Chauhan, MD, FACOG, of Exceed Hormone Specialists in Germantown, elaborates on when BHRT may be appropriate.

Women have not been well-informed about (and many physicians are not trained to talk about) pre/perimenopause in patients’ late 30s. They are used to being told it is, “just getting older,” and they feel they don’t have a legitimate complaint.

WHEN IS IT APPROPRIATE TO HAVE YOUR HORMONE LEVELS ANALYZED? If you’re a woman who is premenopausal and has noticed a shift in how you’re feeling, whether that’s energy, libido, or your diet and exercise program, and you’re not having the same effectiveness in weight loss, then it is appropriate to have hormonal labs checked.

HEALTH+FITNESS | May 2015

WHAT ARE THE SYMPTOMS THAT TYPICALLY BRING PATIENTS INTO YOUR OFFICE?

Younger women say, “I just don’t feel like myself.” They have seen primary care doctors, tried antidepressants, and they don’t think that’s what the issue is. They don’t feel like the happy, outgoing person they used to, or they just feel “flat.” A lot of people have sleep complaints. They aren’t sure if their mood is changing because of sleep, and sometimes they feel like they’re putting on an act for everybody. We associate menopause with hot flashes, night sweats, and skin dryness (including vaginal dryness), but I think these lesser-known symptoms are pre/ perimenopausal and women who aren’t sure what to do with those complaints. The problem is that they may not have voiced their concerns to the right physician. WHAT TYPES OF CHANGES OR RESULTS DO PATIENTS SEE WITH BIOIDENTICAL HORMONE REPLACEMENT THERAPY? Frequently with estrogen management the symptoms are related to hot flashes, night

HOW MUCH OF WEIGHT GAIN AND FATIGUE DO PEOPLE CREDIT TO “OLD AGE,” WHEN, IN TRUTH, THEY COULD BENEFIT FROM HORMONE THERAPY?

However, testosterone therapy is not a diet pill. You must exercise and follow a healthy diet, then it can help to return the metabolic function from one’s early 30s. It does shift body composition, and frequently women who are menopausal will notice the testosterone therapy may help that. Over the period of a year, they will see a big change.

IS HORMONE REPLACEMENT SAFE FOR WOMEN PRONE TO BREAST CANCER? This has to be evaluated individually. Those who have BRCA 1 or BRCA 2 mutations have to deal carefully with hormone replacement. The risk related to the bioidentical hormone replacement is lower than a woman’s risk of heart disease. For women within five years of menopause, there is good data from the Elite Trial of the cardiovascular protective factor with BHRT (the risk of heart disease is lowered). Angelina Jolie opted to continue with BHRT after having her double mastectomy because of the potential cardiovascular benefits. For people who have symptoms that are bothersome to them, we want to address that. To the people who have life-affecting issues, we try to help them find a solution better than that what was available to them before. The initial consultation with Exceed Hormone Specialists is free and is a personal informative session to see if the service could be of use to you. Exceed Hormone Specialists 7512 Second Street Germantown, TN 38138 info@exceedhs.com • (901) 312-7899

LIFE BEGINS WHEN PAIN ENDS TMJ Disorder is a disorder that is often accompanied by otherwise unexplained headaches, ear pain, poor sleep, jaw pain, head, neck and facial pain. It is often misdiagnosed and treated for it’s individual symptoms.

THERE IS AN ANSWER! Dr. Melody Barron’s practice is dedicated and focused on the treatment of TMJ Disorder and Sleep Apnea by Oral Appliance Therapy.

IMPROVING YOUR QUALITY OF LIFE! Melody A. Barron, DDS FAACP, DABCP, DABCDSM

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L I V I N G H E A LT H Y By Kate Gassaway, RN, MSN, APRN, BC

TAKE CARE OF YOUR SKIN WHILE YOU ARE YOUNG! Medical aesthetic clients are getting younger, and for good reason: people are figuring out that the best cure for wrinkles is an ounce of prevention. We often think of skin conditions as conditions of age. Perhaps it’s wishful thinking that our skin will stay soft and smooth until age finally catches up with us some distant date in the future, but the reality of the situation is that the damage that occurs to your skin when you are young can have widely reaching implications later in life. Most of the younger patients focus on skincare only when they have a visible issue, such as acne. However, they don’t realize that most skin damage occurs before the age of 18. In their 20s and 30s, clients can prepare for the future and stop signs of aging before they ever become noticeable. For instance, many teens aren’t getting the message that sunscreen is one of the most important facets of a healthy skincare regimen; an issue that’s evidenced by the increasing number of teens developing skin cancer. What’s more, the skin damage done during the teen years will manifest in the form of premature wrinkles, age spots, and dryness. Neurotoxins (such as

Botox and Xeomin) are two of the most popular wrinkle-prevention treatments. By injecting either of these into facial muscles early on, you can prevent dynamic wrinkles (those formed by movement) from forming. Thus, crow’s feet and forehead lines may never appear with regular use. The earlier you begin caring for your skin, the better. Remember, the damage that you do to your skin is cumulative with age. Your skin can combat some of the damage done over time, but larger complications will almost always have long-lasting implications. Sun damage that occurs in your teens and young adulthood can often increase your risk of skin cancer and melanoma later in life. A good skincare regimen is as important as brushing your teeth, keeping up good hygiene, and maintaining a healthy diet. For more information and a free complimentary consultation, contact Solutions Medical Center. (901) 853-6428 • SolutionsMedicalCenter.com

HEALTH+FITNESS | May 2015

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C OAC H ’ S C O R N E R

THE WARMUP AND COOL DOWN: RACING TIPS You may often see athletes jogging around or doing sprints before a race. What are these crazy people doing? Just adding extra mileage? Not necessarily. By Marcia Scott

WHY WARM UP?

Warming up before a race by doing some light jogging or sprints gets your muscles warmed up and ready to race. Instead of going from 0-60 in a matter of seconds, a short warmup will get your heart rate up and prep your body for the race or workout. By allowing your body to “wake up” and get moving, you can potentially enhance your performance. As your muscle temperature rises, oxygen and blood flow increase allowing the body to react quicker and ultimately have faster turnover on your feet. Consider starting your warmup about 20-30 minutes before the race start. You want to have plenty of time to warm up and get back in the starting corral or line without being rushed. Begin with light jogging or walking followed by sprints or short bursts of hard effort once you’ve been active for a few minutes. You can also do dynamic warmup exercises such as leg swings, squats, butt kicks, high knees, etc. These increase your heart rate, warm up the muscles, open up the joints, and actively stretch the muscles. Consider how long your warmup will take and start at the appropriate time; you want to be finished about five minutes before the race starts to maximize the warm-up phase.

WHY COOL DOWN?

Just as warming up is important to your performance, cooling down is crucial to your next performance. You need to allow your body to recover and prepare for your next effort. Cooling down helps muscles clear lactate and other waste while loosening tight muscles. Plus, instead of going from 60-0 after a race, you can slowly allow your heart rate to come down and let your body gradually return to normal after a hard effort. Jog or walk for a few minutes after a race, and then do some static stretching, or long holds that lengthen and help heal your muscles. Static stretching is most beneficial after a hard effort while your muscles are limber. For long-distance races you may want to also consider an ice bath to help eliminate muscle soreness and fatigue.

TYPES OF WARMUPS LIGHT JOGGING FOR 10 MINUTES JUMPING JACKS WALKING SPRINTS DYNAMIC EXERCISES

TYPES OF COOL DOWNS LIGHT JOGGING FOR 10 MINUTES WALKING STATIC STRETCHING (HOLDS FOR 30+ SECONDS)

HEALTH+FITNESS | May 2015

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C OV E R S T O RY

FIT MOMS: REAL MOMS WITH REAL RESULTS by Christin Yates. Photo by Philip Murphy.

WHITNEY HAUSER, 40 Managing a full-time job while raising three kids and still staying active and fit may seem nearly impossible. But Whitney Hauser has found a way to juggle family, work, and exercise while still maintaining her sanity. An Assistant Professor at the Southern College of Optometry and a Clinical Development Consultant at TearWell Advanced Dry Eye Treatment Center, Hauser has always worked at practices that value family. However, her family also appreciates the satisfaction she gets from serving her patients and profession. Between her three children, their hectic activity schedules, and her career, she is one busy mom. However, she makes time 3-4 days per week to work out with her personal trainer, Joe Solomito of Black Dog Personal Training.

“I’m glad that I can show my kids that a woman can make a powerful impact both at home and at work.”

HEALTH+FITNESS | May 2015

Hauser’s physical-fitness journey began almost 20 years ago. After finishing college she decided to dedicate time to health and fitness by lifting light weights and running. A new mom, it was easy to get out the door and go for a run, and she began running races and half marathons. However, a couple of years ago, she decided to up her commitment to working out and hired a personal trainer. She and her trainer lift heavy weights 3-4 days per week, and she also does cardio on her own time. In the short time she has worked with Solomito, the contour of her body has completely changed, and she has seen incredible results. Her next fitness goal is to be able to bench press her own body weight, which she is well on her way to achieving.

Hauser leaves the house every morning by 5:30 a.m. to meet her trainer to be able to be home by the time her kids wake up. Her oldest son has worked out with her on occasion, and sometimes, in order to make it work, she takes her kids with her and they play while she gets in her training session. Her husband Joe has followed her lead and goes to the same trainer on alternate days. Managing their schedules can be difficult, but the couple has made staying healthy a priority in their life, and they encourage and motivate each other to stay on top of their fitness routine. In addition to her workouts, Hauser eats a healthy diet low in carbs and high in protein. She focuses on lean protein sources like chicken and fish, but supplements with protein shakes and bars while on the go. She tries to include foods rich in omega-3 fatty acids, like walnuts and edamame, that tend to decrease inflammation. She avoids refined foods such as bread and pasta and stays away from sodas. While eating healthy dominates, Hauser does admit a weakness for soy lattes and barbeque shrimp at Second Line in Overton Square.

From left: Andrew, 10, Whitney, center, Richard, 12, and Alice Cate, 6

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FIT MOMS

CAROLINE SMITHWICK : Fit Mom Age 32 – sons Ethan, 2, and Eli, 1 months People get into running or fitness for a wide variety of reasons. For Caroline Smithwick it was to get her mind off of years of trying to start a family. In January of 2012, Smithwick laced up some running shoes and headed out the door on a mission to become a runner. She soon realized that running gave her an outlet and provided stress relief as she and her husband continued their attempts at starting a family. Smithwick quickly found her groove in the sport, and in the fall of that same year completed her first half marathon during the Memphis Runners Road Race Series, finishing in just under two hours. Shortly after she completed the St. Jude Half Marathon the following month, an exciting moment that changed her life in an instant. In December 2012 Smithwick became a mom when she and her husband Fred adopted their newborn son Eli. While it put her running plans on hold, she was thrilled to start their family and finally be the mom she always dreamed of being. Several months later, in the spring of 2013, she found out she was pregnant, and her younger son Ethan was born in January 2014. She ran for as long as she could throughout her pregnancy, but she was forced to take some time off. Once Ethan was born, she had her hands full with two young boys and a full-time job, but she found a way to keep running. Her first post-birth race was the Race for the Summitt 4-Miler in the spring of 2014, and she was determined to get back to her pre-pregnancy running shape. Just nine short months after the birth of her second son, Smithwick ran the Chicago Marathon in October of 2014. Finishing her first marathon is her most memorable and proudest running accomplishment. That first marathon through the exciting streets of Chicago also gave her the marathon bug. She later completed the New Orleans Marathon in January 2015 and is currently in the early stages of training for the 2015 Chicago Marathon, where she hopes to set a personal best.

HEALTH+FITNESS | May 2015

“Balancing work, family, and fitness is a challenge, but we make it work.”

For Smithwick, balancing work, family, and fitness is a constant struggle. She typically runs well before the boys wake up and tries to make her weekend long runs early enough in the morning so that she can spend the majority of the day with her family. Her husband Fred has been her biggest cheerleader throughout her running journey. He helps watch and take care of the boys while she’s on her runs and constantly encourages her. Even on days when she returns from a terrible run, Fred is proud of her accomplishments and motivates her to get out again the next day.

by Christin Yates. Photo by Philip Murphy.

FIT MOMS

SONJA RICHARDSON : Fit Mom Age 46 – daughter Jasmine, 20 Sonja Richardson’s struggle with weight has plagued her since her teenage years. Shopping for clothes was a constant battle since she couldn’t find “cool” and acceptable pieces that would fit her. As she got older, she tried different diets, pills, fen-phen, and fad diets only to see temporary success and regain all the weight while adding more. Richardson vividly remembers saying, “I will never be 250,” but, before she knew it, she had ballooned beyond that weight. It wasn’t until she hit 294 pounds that she finally had a wakeup call.

In July 2013 Richardson decided to make a change and mentally prepared herself to begin her journey again. She started with cardio and a few exercise classes at the gym and also made small, manageable changes to her diet. In November 2013 she took her journey to the next level, enrolling in a boot camp and working with a personal trainer. Trainer Tika Collins gave her all of the guidance, support, and assistance needed to get on track, and even provided food and recipes for modifying those favorite dishes to satisfy her cravings. Richardson learned the

Initially, in 2007, Richardson started walking 4-5 miles daily and eating clean foods. Over the course of two years, she was able to shed 130 pounds. She kept the weight off by continuing to exercise and eating right, but still managed to pick up 10-15 pounds as her eating habits began to return to their old ways. In November of 2011, Richardson’s husband suffered a brain aneurysm, and during his illness and recovery she gained about 60 pounds. She felt defeated; however, she realized that diet and exercise were no longer a priority or a part of her routine. She knew she had to recommit to eating right and being active, not as a means to an end but for a lifetime of health.

“Don’t be upset by the results you didn’t get from the work you didn’t do.”

by Christin Yates. Photo by Philip Murphy.

importance of food preparation and began to eat clean to live and not just live to eat. Over the course of a year, Richardson has shed those 60 pounds that she gained back. Today, she works out twice a day, six days a week because not only is it a way of life but it’s now a part of who she is. Her workouts include boot camp, kickboxing, strength training, and running. The key to Richardson’s successful weight loss has not only been her own commitment but that of her trainer and the network of ladies who hold her accountable and support her along the way. She started running with Black Girls RUN! which provided an additional support system of ladies and helped her to incorporate running as a part of her fitness journey. Her husband, who has recovered from his illness, has also been a huge supporter and encourager of her active lifestyle and weight loss. And her college-aged children, one a basketball player and the other a student at CBU, have been prompted by their mom’s healthy lifestyle to focus on clean eating, reading labels, and working out with her at boot camp.

HEALTH+FITNESS | May 2015

FIT MOMS

NICOLE CONNER : Fit Mom Age 28 – daughter Madison, 6, and son Alex, 2 With two young children at home, on top of going to nursing school, Nicole Conner has her hands full. But that doesn’t stop her from being active and staying fit. This busy mother of two manages to get in a workout 3-4 times a week at the Germantown Athletic Club and stays active with her kids to maintain her fitness. Married to Rob Conner, owner of Faction Strength & Conditioning, Nicole was determined to stay active through her first pregnancy six years ago. She was an avid CrossFitter and managed to go to class nearly every day until the week before her daughter was born. Conner even managed to train for and compete in a fitness competition just months after giving birth to her daughter. Training for the competition helped her gain 15 pounds, which has always been difficult for her to do, but she made her goal and competed for the first time in 2009, earning 5th place.

HEALTH+FITNESS | May 2015

Conner continued with CrossFit until the birth of her son several years later. It became harder for her to get in her CrossFit workouts, and childcare became an issue. With two mobile and exploring children becoming more of an issue during CrossFit-type workouts, she decided to move to something with childcare available. Needing an alternate

by Christin Yates. Photo by Philip Murphy.

way to work out, she joined the Germantown Athletic Club in 2014.

the weight room while using her favorite app, Fitness Buddy!

It has taken time and dedication for Nicole to teach herself how to work out using gym equipment available to her. Accustomed to her CrossFit days, she has had to open her eyes to a new world of workouts. While she hopes to eventually get back to CrossFit, her focus throughout the transition has been to just keep going. Now Conner enjoys doing classes like Raise the Bar and cardio strength training, which are more structured and have specific times, making it easier to fit into her busy mom schedule. If she’s not able to get to a class, she grabs a buddy and goes down to

Whether she’s in the gym or outside playing with her kids, staying active has been fairly easy for Conner. The hardest part has been keeping her nutrition in check. With her two young children at home with her, she finds it difficult to always make good food choices. She tries to pack healthy lunches, including a meat, vegetable, fruit, and a treat. She also tries to get her kids to drink lots of water instead of juices and soda. Her philosophy is if the kids don’t know about it, they will be less likely ask for it.

“My kids are what keep me going every day; they are my motivation. They are the reason that I strive to be healthier and more fit in my everyday life!”

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FIT GU I DE

CYCLING SAFETY IN MEMPHIS

By Joe Knack, LCI (League Certified Instructor)

May is National Bike Month, sponsored by the League of American Bicyclists and celebrated in communities from coast to coast. Cycling is a great way to stay fit, to help the environment, or to explore your community. If you haven’t ridden in a few years, take your bicycle to your local bike shop for a tune-up and reacquaint yourself to the enjoyable activity of cycling. You will find that there are more bike lanes and multi-use paths than when you last rode. And your local bike club, the Memphis Hightailers, has more safety education and group-ride opportunities than ever before. With Shelby Farms and the Greenline, you may have no need to ride on the streets. But if you do decide to ride on the road as thousands of us do, the following will help you become a safer rider.

CYCLING SAFETY BEGINS BEFORE YOU GET ON THE BIKE. • Always wear a helmet, even for short trips. Tell yourself you are setting a good example for the kids if that’s what it takes (children 16 and under must wear a helmet), but protect that noggin — it’s the only one you have. • Cycling gloves can reduce scraped hands in the event of a crash. They can also make your grip on the handlebar much more comfortable. • Wear eye protection because flying insects and low-hanging branches can slap you in the face unexpectedly. • Wear brightly colored clothing. • Use an appropriate headlight and taillight if riding at night.

HEALTH+FITNESS | May 2015

• Inspect your bike before every ride.

WHILE YOU ARE RIDING REMEMBER THAT A BICYCLIST IS THE DRIVER OF A VEHICLE AND HAS THE SAME RIGHTS AND RESPONSIBILITIES AS A MOTORIST. THAT MEANS THE FOLLOWING. • Ride with traffic. Slower traffic stays to the right. Pass slower traffic on the left. • Always obey traffic control devices. • Always signal your intentions. • Before changing lanes, scan behind you, signal, scan again, then proceed when clear.

Steve Freeman, Local League Cycling Instructor, teaching a small class of students Traffic Skills 101. Cyclists are required to ride as close to the right as practicable except when passing or preparing for a left turn. As a cyclist, you should constantly evaluate the conditions to judge what is “practicable.” Scan ahead and give yourself plenty of time to shift toward the left side of the lane to avoid road debris or parked cars. And don’t forget to make room for the dreaded “door zone” alongside parked cars. Serious injury or death is possible if you collide with a car door that opens unexpectedly. When approaching an intersection, position yourself for maximum visibility and to discourage motorists from making a dangerous turn in front of you. If the lane is too narrow to share, ride near the center of the lane to discourage motorists from passing too close. Never compromise your safety for someone else’s convenience. Cyclists must not ride more than two abreast and must ride single file if impeding traffic. If you are riding 10

MPH or more below the posted speed limit and a line of five or more cars is unable to pass, cyclists must pull over when it is safe to do so. Riding in a group is not only fun, but is safer because groups are more visible than individual riders. Join a bike club such as the Memphis Hightailers or visit your local bike shop. They can point you toward group rides that accommodate a wide variety of cycling styles. Cycling is an enjoyable activity. Sharing the road is safer when motorists and cyclists cooperate with each other in a courteous and respectful manner. For additional information email education@memphishightailers.com. The Memphis Hightailers Bicycle Club (MemphisHightailers.com) is a recreational bicycle club with over 1400 members, including 11 instructors certified by the League of American Bicyclists. Visit their website for Traffic Skills 101 and other cycling safety classes.

FOR MORE INFORMATION ABOUT SANCTIONED RIDES, CONTACT MEMPHIS HIGHTAILERS BICYCLE CLUB AT MEMPHISHIGHTAILERS.COM

FIT GU I DE

WEEKLY RIDES FROM MEMPHISHIGHTAILERS.COM Sunday Exeter Escape

Monday D E

Cameron- Brown Park Ride Easy

Tuesday B

8:00 AM

Wednesday

Wolf River Dawn Patrol

B C

Sunday Morning Coffee Ride

D E

5:30 AM

C D

Monday Vintage Bicycle Cruise

Friday

Wolf River Dawn Patrol

5:30 AM

6:00 PM C

Germantown Wednesday Mid-Morn

Thursday

Saturday

Fayette County Ride

Cruiser's Greenline Ride

Lakeland/ Arlington Loop

A B

Shady Grove Soiree

B C

6:00 PM

Urban Legends Ride

A B

Mellow Mushroom Ride

A C

6:00 PM

Carriage Crossing Ride

5:45 PM

A B C

Collierville Town Square Ride

B C D

5:45 PM

Paper Rollers Ride

8:00 AM

Bartlett Station Ride

C D

A B

2:00 PM

A B

6:00 PM

Central Park Rollers

Shady Grove Soiree

C D

3:00 PM

Shelby Forest Ride

Hump Day Ride

6:00 PM

Farmington Folly

C D

6:00 PM

B C

6:00 PM

Arlington Depot Ride

6:00 PM

Arlington Rural Romp

3:00 PM

Ladies On Trails

6:00 PM

D E

Dirty in the Dark

Panera Ride

8:00 AM

A B

6:00 PM

Collierville Rest’er Day Ride

6:00 PM C

Collierville Saturday C Ride

9:00 AM The Big Easy Collierville Ride

C D

5:30 PM

Saturday Morning Social Ride

9:00 AM Downtown Bike Ride

9:00 AM

A B C

Recumbent Ride

9:00 AM

Category

ALL ABOUT BIKES, LLC 621 South Mendenhall Road Memphis, TN (901) 767-6240 allaboutbikeslc.com

8:00 AM

2:00 PM

7:00 AM

6:00 PM 9:00 AM

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Vic's Ride

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LOCAL BIKE SHOP WEEKLY RIDES

Level

Average cruising speed on flats

Mileage capability

End of ride average speed

Open Category

24+ mph

60 - 100+

20+ mph

Elite

22 - 24 mph

60 - 100+

18 - 20 mph

Advanced

18 - 20 mph

40 - 60

16 - 18 mph

Intermediate

15 - 17 mph

25 - 40

14 - 16 mph

Social

14 - 17 mph

25 - 40

12 - 14 mph

Easy

10 - 12 mph

25 or less

less than 12 mph

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FULL MOTION RUNNING AND CYCLING 6399 Goodman Rd, #112 Olive Branch, MS 38654 (662) 408-4977 fullmotion662.com VICTORY BICYCLE STUDIO 2549 Broad Ave Memphis, TN (901) 746-8466 victorybicyclestudio.com

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BIKE THE PLANET 8500 Wolf Lake Dr, Suite 105 Bartlett, TN (901) 937-4669 rbscyclery.com

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GEAR UP! BUYERS BIKE GUIDE SPECIALIZED – SIRRUS ELITE

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The perfect bike for the person who wants to take their fitness from the gym to the Greenline. The Sirrus Elite with Fitness Geometry provides flat bar handling so you can ride faster on longer rides, yet be stable and quick in town. The E5 Premium Aluminum fork with Zertz dials in front-end handling while soaking up road shock.

Mountain bike shoe with Boa IP1 twist closure, made from breathable Microtex, anti-scratch leather. $190. Available at Outdoors Inc. outdoorsinc.com

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SPECIALIZED – JYNX

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A great bike for the woman who wants to get out to Shelby Farms and hit the trails a bit. The Jynx is an all-new 650b hardtail mountain bike anatomically engineered for women. It has 27” inch wheels equipped for trail and neighborhood adventures.

Functions as a portable rugged speaker power bank for charging devices and a flashlight. Topping the 2015 new product list, it fastens to your bike handlebars. $80. Available at Outdoors Inc. outdoorsinc.com

$700. Available at Bike World. www.bikeworldtn.com

CERVÉLO – P2

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For the athlete ready to take on triathlons, such as Memphis in May. The P2 delivers better aerodynamics, stiffness, and handling than rival bikes at significantly higher price points. The Cervélo P2.

Premium features, certified protection, and casual styling make the Centro a great value for riding around town and commuting.

HEALTH+FITNESS | May 2015

$2,800. Available at Bike World. www.bikeworldtn.com

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SANTA CRUZ – TALLBOY C

SPECIALIZED – WOMEN’S BODY GEOMETRY GLOVES

For the mid-level rider. Carbon, great entry into a full-suspension mountain bike. No limitation on the cross-country terrain you will face in the Mid-South.

Sized specifically for women, this generously padded glove uses strategically placed Body Geometry Gel to deliver all-day comfort without fatigue.

$3,399. Available at Outdoors Inc. outdoorsinc.com

$40. Available at Bike World. www.bikeworldtn.com

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HEALTH+FITNESS | May 2015

GET STRONGER AND FASTER!

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

ROBYN JONES, 41 OCCUPATION: Assistant Professor of Clarinet, University of Memphis. SPORT: Running, Bikram Yoga, and Tennis. FAMILY: I just lost my chocolate lab, Lucy. She was the best running partner! FIT CLUB: I’ve been with River Runners, coached by Stacy Chick, for almost a year. WW HALL OF FAME: Race for the Summitt (Female Master), Wolf Mash Dash (Master), True Blue 5K (3rd in age group). FAVORITE FITNESS ACCOMPLISHMENT: I had been running for years when I joined River Runners, but never would have dreamed that I would be able to place in a race — I was so slow! With the help of Stacy Chick (River Runners), I’ve placed in several races, and feel more capable of pushing myself than I ever have. I ❤ RUNNING: I love that you can do it anytime or anyplace — solo or with a group, or for fun or competition. There are so many ways to enjoy it. I also love that running is a constant challenge and there’s always room for improvement. RACE DAY RITUALS: As a classical musician, I’m big on preparation, and whether I’m running a race or playing a concert, I just try to prepare well and then stick with the same routine that I used during training. WW MUST-HAVES: I couldn’t get by without my Garmin watch.

“I love that running is a constant challenge and there’s always room for improvement.”

HEALTH+FITNESS | May 2015

OBSTACLE COURSE: Last summer I strained my calf muscle playing tennis and was in a boot for a few weeks. Not being able to run made me appreciate it even more, and also motivated me to start stretching before and after runs.

BEST EATS: I moved here from New Orleans, so I love Second Line. Everything on the menu is awesome, but my favorites are BBQ shrimp for a starter and When the Levee Breaks to drink. IF YOU COULD COME BACK AS AN ANIMAL, WHAT WOULD IT BE? If everyone pampers their dog as much as I do, I think it would be a pretty good life to come back as a dog! PET PEEVE: Waiting for my Garmin to find a satellite. INDULGENCE: I love to go out and try new restaurants, and Memphis has so many good ones that it’s easy to overindulge. That’s one of the many reasons that I love running — I can eat what I want (within reason) without feeling guilty. Interview by Hailey Thomas. Photo by Sarah McAlexander.

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HEALTH+FITNESS | May 2015

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

RICK VALENTINE, 48 OCCUPATION: Bicycle Mechanic at Victory Bicycle Studio. SPORT: Bicycle Racing. FAMILY: Wife Maureen (Mo), two sons, Logan, 15, and Tyler, 13, and two dogs, Dixie and Spud. FIT CLUB: I ride for the Victory Test Team and participate in our Sunday “A” ride regularly. WW HALL OF FAME: Crosswind Classic (Arkansas), 7th Masters - 40 plus, Tiger Lane Criterium, 1st - Category IV, Tiger Lane Criterium, 3rd - Category IV. FAVORITE FITNESS ACCOMPLISHMENT: To be back in shape at a decent level after letting myself go earlier in my 40s. I ❤ BIKE RACING: I love the competition and the friends I’ve made over the years. RACE DAY RITUALS: I get nervous when I know I have a chance. I always get a good warm-up for short, fast races like the Tiger Lane Criterium. WW MUST-HAVES: I ride a Cervélo S3 bicycle, but my most important piece of gear is my coach. I have been working with Clark Butcher and Propel Endurance Training for about six months now and have had very good results.

“I love the competition (in bike racing) and the friends I’ve made over the years.” OBSTACLE COURSE: I was out of work and got myself up to my highest weight of 185 pounds in the summer of 2013. I’ve worked pretty hard for the last year and a half to get back in shape, and I’ve lost about 18 pounds.

HEALTH+FITNESS | May 2015

BEST EATS: El Mescal — anything “Verde” with a margarita on the rocks!

PET PEEVE: I don’t like when other cyclists say, “I can’t sprint.” Work on it! VICE: All adult beverages and going back for seconds! QUOTE: Roy Knickman (retired professional cyclist) once told me, “You gotta go for it. It’s a rush!”

To nominate a Weekend Warrior, email hailey@memphishealthandfitness.com Interview by Hailey Thomas. Photo by Sarah McAlexander.

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HEALTH+FITNESS | May 2015

· · · · ·

N UTR ITION

The New Place of Dairy on a Paleo Plate Could you say goodbye to refined sugar, grains, legumes, and dairy? A growing number of people today are going Paleo – following a lifestyle that’s based on the concept of eating like our Paleolithic ancestors. They believe if a caveman didn’t eat it, you shouldn’t either.

That’s why many are choosing to join the Lacto-Paleo movement, which incorporates dairy products. This variation of the original plan adds essential nutrients and increased flexibility for dieters who want dairy back in their diet.

While many nutritionists praise the idea of eating less sugar and processed foods, many are concerned the diet plan is too restrictive and lacks essential nutrients, especially calcium and vitamin D. That’s one reason why the Paleo diet didn’t rank as highly as other diets evaluated by U.S. News and World Report, which considered many factors, such as easy to follow, nutritious, safe, effective for weight loss, and protective against diabetes and heart disease.

“I’m happy to see this trend because the addition of dairy helps make the Paleo plan significantly more nutritious,” said registered dietitian and culinary nutrition expert Holley Grainger. “Milk is the primary source of calcium and vitamin D in the American diet, and when you completely eliminate milk it’s hard to make up for the nutrients you miss out on.”

5 Ways to Add Milk to Your Paleo Diet: • Find the milk that’s right for you. The dairy case offers a wide range of milk products, so check out the varieties that appeal to you, including organic or lactose-free. • Swap out your plant-based milk. Use real dairy milk in place of almond, coconut, or rice milk. You’ll get 8 grams of protein compared to just 1, along with calcium, vitamin D, and other essential nutrients. Plus, almonds and other nuts may get the Paleo stamp of approval, but almond milk typically contains added sugar, salts, and thickeners. • Try plain Greek yogurt. You may be skipping the flavored yogurts with added sugar, but it’s easy to add your own fruit or other ingredients to plain varieties, or try making your own yogurt with milk. • Make a Paleo pudding with milk. Create a Paleo-approved dessert, such as a chia pudding or other puddings made with real milk without added sugar. • Fortify your breakfast smoothie. If you’re making a fruit smoothie in the morning, add real dairy milk to add more protein. Try the following protein-packed Berry Burst Smoothie recipe.

HEALTH+FITNESS | May 2015

Protein-Packed Berry Burst Smoothie

T 1 packet plain instant oatmeal T 1/2 cup fat-free or lowfat milk T 1/2 cup strawberries, hulled, chopped T 1 tablespoon honey T 1/8 teaspoon ground cinnamon T 1 tablespoon walnuts, chopped Combine first five ingredients in carafe of blender. Cover and refrigerate overnight. In the morning blend mixture until smooth. Top with chopped walnuts.

Nutrition 280 calories 7g fat 0g saturated fat 0mg cholesterol 10g protein 50g carbohydrates 5g fiber 80mg sodium 250mg calcium (25% DV) Nutrition figures based on using fat free milk.

If you’re considering a Paleo lifestyle, or are already following one and miss the milk, Grainger offers this advice:

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FRIDAY, MAY 15, 6:00PM Running of the Rams 5k Bartlett, TN www.racesonline.com

SATURDAY, MAY 2, 10:00AM From Mud to Suds 5k Memphis, TN www.racesonline.com

FRIDAY, MAY 15, 7:00PM Rylee’s Run 5k Memphis, TN www.memphisrunners.com

SATURDAY, MAY 2, 9:00AM Latino Memphis 2015 Festival & CincoKMayo 5k Memphis , TN www.racesonline.com

SATURDAY, MAY 16, 8:00AM John “Bad Dog” Mccormack Memorial 5k Memphis, TN www.racesonline.com

SATURDAY, MAY 2, 9:00AM Marion Chamber of Commerce 5k Run/Walk Marion, AR www.racesonline.com

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SATURDAY, MAY 16, 9:00AM Catch a Cop Memorial 6k Memphis, TN www.racesonline.com THURSDAY, MAY 21, 6:30PM Zoom Through the Zoo 4 Miler and 1 Mile Fun Run Memphis, TN www.racesonline.com THURSDAY, MAY 21, 7:00PM M - Town Series Memphis, TN www.racesonline.com SATURDAY, MAY 23, 8:30AM Magnolia Fest 5k Horn Lake , MS www.racesonline.com

SATURDAY, MAY 23, 9:00AM Life Church Missions for Israel 5k & Fun Run/Walk Memphis, TN www.racesonline.com

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SATURDAY, MAY 30, 7:00AM Moolah Steps for the Cure Memphis, TN www.racesonline.com

SUNDAY, JUNE 7, 6:00AM Navy Ten Nautical Miler Millington, TN www.memphisrunners.com

SATURDAY, MAY 30, 8:00AM Heroes in Recovery Memphis 6K Memphis, TN www.racesonline.com

SATURDAY, JUNE 13, 9:00AM WTFS (West Tennessee Family Solutions) A5K Bartlett, TN www.racesonline.com

SATURDAY, MAY 30, 8:00AM Advance Memphis 5k Memphis, TN www.memphisrunners.com SATURDAY, MAY 30, 8:00AM Memphis Italian Festival: The Luigi 5K Memphis, TN www.racesonline.com

SATURDAY, JUNE 13, 9:00AM Get Your Rear In Gear Memphis Memphis, TN www.racesonline.com SATURDAY, JUNE 13, 7:00PM Gibson Guitar 5k Memphis, TN www.racesonline.com

SATURDAY, MAY 30, 9:00AM Mid-South Mud Run 5k Challenge Millington, TN www.racesonline.com

HEALTH+FITNESS | May 2015

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HEALTH+FITNESS | May 2015

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HEALTH+FITNESS | May 2015

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8. Dinah Montague, Diana Fedinec

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5. Camryn Vanhooser, Candice Vanhooser

9. Claire Graham 10. Jo Ann Langlois, Angela Cooper

Photos taken by: CHRIS HOPE

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HEALTH+FITNESS | May 2015

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SaturdayJUNE 6

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