Hf december 2014 web

Inspiring Active Lifestyles Since 1996

DECEMBER 2014

STEVE HUTTON CONQUERS PTSD SEE HOW HE DID IT

Fashion & Fitness Gift Guide Shop Organic on the Cheap No More Winter Skin Woes

EN ING V A EN H T OP U SO NIC 015 2 I L C

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HEALTH+FITNESS | December 2014

League and Pick-up Basketball and Soccer

3

H+F DECEMBER ES TABLISHED IN 1996

pg 6. STARTING LINE

Fit Photos, Facts and Products

pg 8. FIT NEWS

Fit Happenings Around Town

pg 10. HEALTHY LIVING

– Beating Winter Depression – Varicose Veins: Myths Debunked

pg 14. FIT KID

Mary Miller Goldberg

pg 16. BEAUTY

Winter Skin Care

pg 18. COVER PROFILE

Veteran Finds Recovery

pg 20. HOLIDAY GIFT GUIDE

pg 22. COACH’S CORNER

Avoiding the Post-Marathon Blues

pg 24. WEEKEND WARRIORS

– Cecilia Jones – Cory Prewitt

901.218.4993

CONSULTANTS

901.335.6005

Amp Up Your Comfort Food Favs – Shop Organic on the Cheap – Hangover Cures

pg 34. EVENTS CALENDAR pg 38. PHOTO FINISH

amygfitness@comcast.net

hailey@memphishealthandfitness.com

pg 30. NUTRITION

Publisher Amy Goode

Executive Editor Hailey Thomas

pg 28. FIT FARE

18 years and running stronger

– Eden’s Run 5k – 28th Annual Outdoors Inc. Cyclocross Championship

Weekend Warrior Cory Prewitt

Hailey Thomas 901.335.6005 Copy Editor Ross McDaniel Contributing Editors Robin Beaudoin Marcia Scott Erica Walters Kristen Waddell 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.

HEALTH+FITNESS | December 2014

pg. 26

Advertising & Marketing Amy Goode 901.218.4993

On the Cover: 4

Steve Hutton Photo by Robin Frazier

ADAMS PATTERSON GYNECOLOGY & OBSTETRICS Is pleased to announce the addition of

SHARON A. BUTCHER, M.D. to our practice.

Dr. Butcher is a board-certified Obstetrician and Gynecologist with a sterling reputation who has been serving Mid-South women for the last 5 years.

We are thrilled to have her join our team!

Look your best. Feel your best.

Make your personal health a priority.

At Adams Patterson we’re passionately committed to your overall well-being.

As a fixture in women’s health for nearly 50 years, you can count on us to provide the most up-to-date, innovative and advanced services available, including: • COMPREHENSIVE OBSTETRIC AND GYNECOLOGICAL SERVICES • MINIMALLY INVASIVE SURGERY • ROBOTIC SURGERY

• IN OFFICE ENDOMETRIAL ABLATION • 4-D HIGH DEFINITION ULTRASOUND • BOTOX®, FILLERS, LATISSE™, LASER THERAPY

AND OTHER AESTHETIC AND SKIN CARE SERVICES

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

T. Franklin King, MD | M. Leigh Keegan, MD | Regina G. Healy, MD | Judith J. Williams, MD

HEALTH+FITNESS | December 2014

• IN OFFICE ESSURE® TUBAL STERILIZATION

Leah C. Tonkin, MD | B. Todd Chappell, MD | Miriah B. Denbo, MD | Sharon A. Butcher, MD | E. Darby Heitman, APN

5

S TA RT I N G L I N E

PIE CHART Hark! The holidays are a time to cheat with sweets, but just how many calories are in your favorite slice of pie? Before you waddle back for seconds, take a sneak peek at our Pie Chart breakdown.

Holiday Spice Brings Everything Nice Cinnamon Just a half teaspoon daily can remedy many ailments. Cinnamon lowers bad cholesterol, fights off colds, and keeps blood sugar spikes under control, which can lead to weight loss. It has anti-inflammatory properties, and works as an anti-fungal and anti-bacterial agent. Sprinkle some in your morning oatmeal or ground coffee before brewing.

PECAN

503 CALORIES PER SLICE

CHERRY

486 CALORIES PER SLICE

CHESS

366

Nutmeg

CALORIES PER SLICE

LEMON MERINGUE

362 CALORIES PER SLICE

PUMPKIN

316

Can’t sleep? Sprinkle a little nutmeg in your herbal tea or eggnog before bedtime. Digestive issues? Add a dash to soup to keep your gut happy.

Nutmeg also fights degenerative diseases like dementia and Alzheimer’s, prevents cavities, has natural pain relief qualities, and boosts skin tone. This little spice packs a punch!

CALORIES PER SLICE

*One can of cherry pie filling has 133 grams of sugar = 10 doughnuts.

(Calories based on 1/8 slice of a 9” pie, or approximately 5 oz.)

Reginelli Recommends:

CONGRATULATIONS, WESLEY WILLIAMS, YOU ARE OUR MONTHLY INSTAGRAM WINNER!

J Rosé Sparkling Wine

HEALTH+FITNESS | December 2014

Playfully pink and effervescent, J Rosé sparkling wine exudes crisp citrus, rose petals, raspberries, and vanilla. Ring in the New Year with a festive fête of oysters on the half shell, smoked salmon, tiny bubbles, and “Auld Lang Syne.” On sale $36.99.

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

1st place (age 20-24) in Youth Villages 10k with a winning time of 1:07:56/6:48 per mile.

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!

COMING IN THE MCDONALD’S FRUIT JANUARY SMOOTHIE ISSUE OF HEALTH+FITNESS Did you know that a McDonald’s

• The Weightloss Fruit Smoothie hasIssue the same • Annual Gym amount of and sugarFitness as FOUR Studio Guide —yes, four— • Healthy Resolutions for a New Year Reese’s Peanut AdvertiseButter to theCups!!!

Fit Niche.

Call Hailey at 901.335.6005 or Amy at 901.218.4993 today!

6

It’s Hip to Be Fit!

H+F TEAM 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.

“Mommy, watch this!”

Ross

Ross is a graduate of the University of Arkansas and an avid writer. In his spare time he reads and studies the ever-changing ways of the human language.

Christin

A freelance PR/Marketing professional, Christin Parsons 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 she’s not on the pavement or trails, you can find her traveling with her husband and her three rescue dogs. Visit her website at christinparsons.com.

Heather

Opening early 2015 The Spence and Becky Wilson Baptist Children’s Hospital Visit us online at baptistonline.org/pediatrics to see our progress.

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

The region’s first freestanding women’s hospital is expanding with the opening of the Spence and Becky Wilson Baptist Children’s Hospital,

Chris

dedicated to caring for your children from birth through their teens. All

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.

pediatric services, including our new Pediatric ER, will be conveniently located under one roof, with easy parking and access, and the same level of exceptional care you’ve come to expect from Baptist.

If you have an emergency, please note that the Baptist Pediatric Emergency Department is currently located at Baptist Memorial Hospital-Memphis, 6019 Walnut Grove Road. For pediatric emergencies, please visit the Baptist Memphis ER or call 911.

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.

HEALTH+FITNESS | December 2014

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.

Get Better. facebook.com/ MemphisHealthFitnessMag

baptistonline.org/pediatrics

@MemHealthFitMag

please recycle

901-227-PEDS (7337)

7

FIT NEWS

Regional One Health and The University of Tennessee Health Science Center Launch New Faculty Practice Regional One Health and the University of Tennessee Health Science Center (UTHSC) have partnered to create a new academic physician group that will enhance the delivery of specialty care and hospitalbased medical services in the Memphis area. The new group, called UT Regional One Physicians, launched October 1, 2014, and includes many UT Medical Group, Inc. (UTMG) physicians who have a strong history of affiliation with Regional One Health.

All providers in UT Regional One Physicians will be UTHSC faculty members, and the group will be governed by an eight-member board of directors including practicing physicians. The practice group is the largest academic-affiliated physician organization in the Mid-South. For more information visit their website at RegionalOneHealth.org/utrop.

UT Regional One Physicians will provide services in several adult medical specialties including cardiology, obstetrics/gynecology, maternal fetal medicine, infectious disease, and hematology, as well as several services provided in both the hospital and outpatient settings such as surgeons, radiologists, and anesthesiologists. Between 175 and 180 physicians and advanced practitioners are joining UT Regional One Physicians.

“With the creation of UT Regional One Physicians, Regional One Health is changing the way we think about how physician practices are created, governed, and managed,” said Reginald Coopwood, M.D., President and CEO of Regional One Health. “By working together, we hope to improve the continuity and quality of patient care and create a more efficient health care delivery system for the patients we serve.”

Pike Yoga: Attitude, Matitude, and Gratitude

HEALTH+FITNESS | December 2014

In 2011, after over 20 years in the fitness field, Wendy Holmes experienced her first yoga class. It made her recognize a need for yoga in her exercise regimen, and she became certified to instruct only months later.

Today, Holmes brings a diverse range of yoga styles and instructors together to create a unique flow at Germantown’s Pike Yoga. “I’m only one type of teacher,” Holmes said. “I feel like we were missing variety.” Germantown lacked a devoted yoga studio until the opening of Pike Yoga, relying on a smattering of classes between churches and athletic clubs instead. “It’s for Germantown,” Holmes added. “We put the schedule out there, and we’re going to let it guide us. The community will drive our direction.”

Holmes and Pike Yoga offer different styles and difficulty levels. “We are offering several varieties of yoga such as Ashtanga, Vinyasa, and Kundalini, and some we’re labeling with terms like ‘gentle’ so that we can bring in those who are older and not quite sure or injured and need to get back into it,” Holmes said. The studio is clean and cozy, with some brick and rustic wood elements, and a sliding barn door used to separate a private fitness instruction area (Workout with Wendy) from the yoga space. This way clients do not disturb the yoga “matitude.”

Cubbies keep shoes and purses off of the floor to allow both the physical and emotional

8

By Robin Beaudoin

space to declutter. “I’m a Midtown girl at heart, though I’ve lived [in Germantown] for twenty years,” Holmes said. “I was trying to bring a little Midtown here.”

Rules set by mega-gyms and church classrooms can be limiting. Holmes is appreciative of the opportunity that a yogadevoted business can bring to its clients.

“Our niche is that we have quite the variety, and I’m not sure any other yoga studio opening in Germantown will have that,” Holmes continued. “People who practice can really educate and bring in some spirituality.

Their diverse experience is what I appreciate about this angle.”

Visit PikeYoga.com for class descriptions, schedules, location information, pricing, and teacher bios.

Visit them in the studio or on the web at PikeYoga.com.

Pike Yoga is located at 7853 Farmington Boulevard in Germantown, behind the Winery at the corner of Farmington Blvd. and Exeter Rd. (901) 277-7136 Follow Pike Yoga.

Instagram: @pikeyoga Twitter: Wendy Holmes @pikeyoga

“At Pike Yoga, we believe that everyone needs yoga. Yoga is the one practice that complements all other exercise programs. Whether practiced daily or once a week, yoga will produce considerable benefits.” – Wendy Holmes, owner

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HEALTH+FITNESS | December 2014

If you or your partner suffer from untreated Obstructive Sleep Apnea, call Dr. Alan Blanton today for a free, no obligation consultation. We offer an alternative solution to the traditional CPAP treatment.

9

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

By Svea Welch, LPC-MHSP

BEATING WINTER DEPRESSION Winter months are often referred to as the holiday season, a time of cheer and giving spent with family and friends. For some it is a time of hibernation, isolation, sadness, loneliness, regret, and hopelessness, which can be signs of Seasonal Affective Disorder (SAD) that often leads to depression. SAD is a subtype of major depression that is triggered by the change in seasons. Although specific causes of SAD remain unknown, a factor that has been identified is the drop in serotonin, which is a chemical in the brain that affects mood. Serotonin levels decrease with the reduction in sunlight, triggering depression.

Often individuals who experience depression experience unwanted emotions causing them to feel overwhelmed and stuck.

Recognizing signs of depression is the first step in recovery. Some reported signs of depression are: • F eeling overwhelmed or underwhelmed by life.

• Loss or increase of appetite.

• I ncreased anger or tearfulness.

• I nability to sleep or excessive sleepiness.

• F eelings of helplessness or hopelessness.

HEALTH+FITNESS | December 2014

• L oss of pleasure in activities one used to enjoy.

10

Oftentimes people try to deal with depression symptoms alone due to negative messages

received from loved ones, such as: • It is all in your mind.

• S top pouting and do something about it.

• A ll you need is a positive attitude.

• H aving faith will heal everything.

It is important to take depression symptoms seriously, as untreated depression can lead to negative coping mechanisms, such as: • W ithdrawal from people, places, and things.

• Using drugs and alcohol.

• Using food as comfort.

• Shopping and gambling.

• Promiscuity.

• Self-mutilation.

• Suicidal thinking.

Psychotherapy (talk therapy) can assist in the treatment of SAD and depression. Therapy can assist in identifying negative thinking patterns that affect the body, actions, and mood. It helps with the development of coping skills, such as “thought stopping” where one learns to identify thoughts that ruin his or her mood. Identifying negative thoughts is only one way to create a better mood.

Therapy can assist in learning stress management techniques such as scheduling worry time each day (approximately 30

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minutes) to provide time to concentrate completely on necessary thinking and problem solving, thereby leaving the rest of the day free of worry.

Establishment of a daily routine can ensure that an adequate amount of time is spent outdoors to allow sun exposure within two hours of getting up in the morning. Incorporation of exercise can help relieve stress and anxiety by producing natural

feel-good chemicals to improve mood.

Proactively seeking help at the first sign of symptoms can allow one to obtain skills to manage symptoms before they worsen.

Svea Welch, LPC-MHSP Clinical Therapist Foundations Memphis 1083 W. Rex Road Memphis, TN 38119 (901) 722-3981

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HEALTH+FITNESS | December 2014

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The INSTRIDE Studies are looking to see how well an investigational insulin works to control blood sugar levels. The investigational insulin has been designed to be as similar as possible to insulin glargine (Lantus®), which has helped many people with diabetes worldwide. However, the investigational insulin may provide a more affordable treatment option that could benefit many more people.

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

By Dr. Michael A. Nelson MD, FACC

THE TRUTH ABOUT VARICOSE VEINS: MYTHS DEBUNKED MYTH: Spider veins are just cosmetic and part of getting older. There are no good treatment options.

FACT: Spider veins appear as a

nest of blue or red veins just under the surface of the skin and do not protrude from beneath the skin. Although they do not pose a medical risk, spider veins can be effectively treated with a minimally invasive cosmetic treatment called Sclerotherapy.

Sometimes spider veins are a reflection of an underlying problem called venous insufficiency within the layer of veins below the surface of the skin. Symptoms such as charley horses, tired legs, swelling, or night cramps have been associated with venous insufficiency.

MYTH: Varicose veins are

simply a cosmetic issue and “battle wounds” from my pregnancies or long hours standing on my feet at work.

HEALTH+FITNESS | December 2014

FACT: Varicose veins, though

often thought of as a cosmetic nuisance, are usually reflective of a disease of the internal veins called venous insufficiency.

Symptoms such as tired legs, swelling, night cramps, charley horses, restless legs, leg pain, ulcers, or itching over the varicose vein may also be present. A bronze, red, or blackening appearance of the skin around the ankles is highly suggestive of advanced venous

insufficiency. While not life threatening, symptoms of venous insufficiency can sometimes lead to bigger problems, and if left untreated symptoms will get progressively worse over time.

MYTH: My leg cramps at night are just a sign of low potassium and dehydration.

FACT: Many people attribute

their night leg cramps to low potassium or dehydration when in reality this is commonly due to venous insufficiency. Very few people who suffer from venous insufficiency actually have the knobby, twisty varicose veins on the surface of their legs, a source of aesthetic dissatisfaction. Most people with venous insufficiency don’t develop varicose veins or spider veins, but instead have legs that get extremely tired after a long day, or legs that become swollen, achy or painful, or develop a bronze color at the ankles and calves.

Nighttime leg cramps and charley horses are very frequent complaints. The good news is that venous insufficiency is easy to diagnose with a simple officebased ultrasound, and also easily treated in the office setting with a laser therapy called EVLT. Best of all it is very frequently covered by insurance.

varicose veins. It is recommended that those with careers where they are often on their feet, such as nurses, school teachers and factory workers, invest in good compression stockings and that they try to elevate their legs during their breaks.

MYTH: Genetics and age do

not factor into the development of varicose veins and venous insufficiency.

FACT: Family history, previous

result of prolonged standing.

pregnancies, and excess weight are known risk factors for the development of varicose veins and venous insufficiency. The old saying, “You can blame most of your medical problems on your parents, your children, or your career,” actually does apply here.

FACT: Those spending

MYTH: Surgery is my only

MYTH: Varicose veins are not a

significant time on their feet are at higher risk for developing

FACT: Laser therapy (EVLT) to

treat underlying venous insufficiency is an effective treatment that often eliminates the need for surgery. In our office we offer light IV sedation for added comfort and we utilize the most advanced laser technology available, resulting in minimal bruising and little to no downtime. For those with very large varicose veins, sometimes an additional in-office procedure after EVLT is completed, called Phlebotomy, can be performed as well.

Dr. Michael A. Nelson MD, FACC Proactive Heart & Vascular ProactiveHV.com 7751 Wolf River Boulevard Germantown, TN 38138 (901) 297-4000

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It is often misdiagnosed and treated for it’s individual symptoms.

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HEALTH+FITNESS | December 2014

– Tendinitis – Shin Splints – Back Pain – Headaches – Shoulder Pain

13

FIT KID

Sponsored by:

Mary Miller Goldberg, 14 SCHOOL:

8th grader at St. George’s Independent School

WHAT ATHLETIC TEAM(S) ARE YOU CURRENTLY INVOLVED IN? I swim for Memphis Tiger Swimming and the St. George’s middle school swim team.

WHAT IS YOUR FAVORITE THING ABOUT ORGANIZED SPORTS, AND YOUR BIGGEST CHALLENGE?

I like having the same schedule every day.

Being part of a team helps prioritize my activities and interests. The biggest challenge that I face is being able to maintain a strong social circle outside of my swim teammates.

Swimming takes up a lot of my time, so I often miss social outings with my school friends.

WHAT DOES THE WORD “TEAMMATE” MEAN TO YOU?

A teammate is someone that I can count on to be a great leader, and also someone who holds me accountable to do my best.

WHAT ARE YOUR GOALS THIS SEASON?

I am a competitive person by nature. I like to do my best and be successful in everything I do. The next competitive swim meet I have is the Music City Invitational in Nashville this

KID STATION IS 7 YEARS OLD, LET’S CELEBRATE! Interview by Kristin Waddell.

December. I also have several more middle school swim meets this season. My biggest goal, alongside many smaller goals, is to make Sectionals, which is at a higher level than the Southeastern Championship meet.

WHO IS YOUR FAVORITE PROFESSIONAL SWIMMER?

Missy Franklin. She is my favorite because even though she might be younger than everyone else she does not allow that to stop her from being the best she can be.

HOW DOES YOUR FAMILY SUPPORT YOUR ACTIVE LIFESTYLE? DO YOU PARTICIPATE IN PHYSICAL ACTIVITIES AS A FAMILY? My family supports me by getting me to practice every day, taking me to out-of-town swim meets, and by providing the right kinds of foods to eat. They are always happy when I have a good race or meet.

WHAT ARE YOUR FAVORITE HEALTH/SPLURGE FOODS?

My favorite health foods are all kinds of fruit and nuts. My favorite unhealthy food is candy, especially sour, chewy types of candy.

HOW DO YOU BALANCE SCHOOLWORK, SPORTS, AND EXTRACURRICULAR ACTIVITIES?

I get as much of my homework done at school as I can, so when I get home from swim practice all I have to do is eat dinner, finish any homework or studying I have left, and then I go to bed. I really like to sleep, so getting to bed as early as possible is an important part of my training.

WHO HAS BEEN AN INSPIRATION TO YOU?

Carson Head, a St. George’s third grader battling Osteosarcoma, is an inspiration to me because every day she has a positive attitude as she is fighting hard for her life. She makes me realize that doing a really long set or having to swim the mile is nothing compared to what she is going through all day, every day. She might only be eight years old, but she has been an inspiration to me, the doctors at St. Jude, and hundreds of other people because of her positive and determined attitude.

WHAT ARE YOUR PLANS AFTER GRADUATION?

HEALTH+FITNESS | December 2014

I plan on swimming in college. After college I want to work at St. Jude.

14

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COOPER AGE: 2 1/2 yrs old OCCUPATION: Lanscaper/gardener & part time male model SPORT: Jumping, boxing, wiggling and cuddling FAMILY: Stepsister cat that moved to Dallas.

We no longer speak.

DIET: Holistic Select Grain Free Sardine & Anchioves from Hollywood Feed. My favorite treat is Plato’s E.O.S. Turkey and Pumpkin mix.

TRAINING FOR: I train for treats. I also hope to achieve my Master Gardener certification by Spring.

PET PEEVE: Doorbells and Baths.

SUPERPOWER: Jumping and my left hook.

MY MOTTO: Look how fast I can run in a circle.

WHAT PERSON WOULD YOU MOST LIKE TO MEET?: “Under Siege” era Steven Seagal

“CAN ONE DESIRE TOO MUCH OF A GOOD THING?”

HEALTH+FITNESS | December 2014

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15

B E AU T Y

H+F’s Winter Skin-Care Guide The Polar Vortex came early this season, and with the blast of Arctic air comes dry, dull, and flaky skin.

Try some of our favorite products for glowing and radiant skin all winter long.

For Lips.

For Face.

Made with organic brown sugar to gently remove dull, dry skin on lips so lipstick goes on smoothly and evenly. $25.00 at JaneIredale.com.

Natural lemongrass and chamomile team up for a synthetic-free clean feel. Alpha Hydroxy Acids in raw sugar crystals gently buff away dead layers and excess oils without stripping off your skin’s natural moisture or causing irritation. $32.95.

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Jane Iredale Sugar & Butter Exfoliator/Plumper

Suki Exfoliate Foaming Cleanser

For Hands.

Eminence Sugar Plum Whip Moisturizer

Jane Iredale HandDrink™ Hand Cream

Visions of sugar plums will dance in your head. Plum juice enriches your skin with nourishing phytonutrients as vitamin A and rich carrot oil work to repair damage, promoting a healthy, radiant look and feel. $63.50 at FragranceNet.com.

Indulge your hands in a luxurious sip of hydration combined with SPF 15 for sun protection. Apple, green tea, and blackberry extracts help brighten and even skin tone and provide antioxidant protection while Organic Rose Essential Oils help replenish vital moisture, leaving hands feeling renewed, radiant, and delicately scented. $29.00 at JaneIredale.com.

For Body.

Eminence Cranberry Pomegranate Masque

This luxurious body scrub gently sloughs away dead skin cells, leaving smooth, radiant, polished skin. Features a warm and decadent combination of gourmand ingredients including delicious notes of warm caramel, spun sugar, and French vanilla bean for a sensual and enchanting experience. $61.50 at FragranceNet.com.

The antioxidant superpowers of cranberry and pomegranate combine in a delicious masque loaded with whole fruits, seeds, and juice. The high levels of vitamin C and polyphenols revitalize and protect while improving skin tone and fighting the signs of aging. $55.50 at FragranceNet.com.

HEALTH+FITNESS | December 2014

Laura Mercier Crème Brûlée Sugar Scrub

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Get the Best Hair for the Holidays If you see someone with really great hair, it’s probably extensions. Extensions are time consuming and expensive, but there is a less costly way to get long and luxurious locks fast. HaloCouture Extensions offer a quick and glamorous holiday look just in the nick of time. They’re heavenly.

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C OV E R P RO F I L E

VETERAN FINDS RECOVERY

By Erica Walters. Photo by Robin Frazier.

Healthy, happy holidays, for the body and soul, are not a given; they are earned. They are earned through cultivating relationships during good and bad times, being vulnerable when needed, and persevering through the toughest of situations.

Steve Hutton, 36, President of Chuck Hutton Insurance Group (AllState) and Vice President of Chuck Hutton Chevrolet, went through his fair share of tough situations.

Hutton was always a proponent of physical fitness growing up.

His earliest memories are from the 80s, dressed in a jogging suit, running with his dad.

“My parents raised me to keep health as a priority in my life,” Hutton said. “Because of that priority I have continued to exercise every week of my life since I was six years old.”

Decades removed from his early morning runs with his dad, Hutton decided that he would serve to protect his country after the terrorist attacks of 9/11.

HEALTH+FITNESS | December 2014

“I served three years, and did one 9-month tour in Iraq. Many did more, but one was enough for me,” said Hutton. “It was one the hardest, but best, decisions I ever made in my life.”

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The constant of having health as a priority benefited Hutton during his deployment and after he returned home.

“When I left the Army, my workouts and diet programs were a vital part of my reintegration into being a civilian and allowing a positive channel to vent my negative emotions,” Hutton said.

While a sense of accomplishment affirms Sutton’s decision to serve, memories, good and bad, linger.

“When I returned home in 2008, I

had a hard time being patient with people,” said Hutton. “I could not feel sorry for those who lost loved ones to anything but a bullet or IED (improvised explosive device).”

As Hutton remained physically and mentally fit throughout his deployment, the role of being in the Army took its toll.

“The military makes you very numb to emotion,” Hutton said.

“It is difficult to discuss what sort of things took place while at war.

There is no way a civilian could understand.”

Hannah, 13, and Marie who is 10 months younger.

While Hutton is coping better with his time spent in the Army, he hopes to inspire other veterans to stay healthy, mentally and physically.

“Get help, stay the course, and know you aren’t alone,” Hutton said. “If you know someone who

is a veteran and they are struggling with anger, lack of emotion, or substance abuse, show them love and compassion.”

A variety of support groups meet at Hope Presbyterian Church located at 8500 Walnut Grove Road in Memphis. For more information contact Wanda Ferrer at (901) 751-2026.

“Diet, exercise, veteran friendships, and a very patient family have been life changing.”

Hutton recalls a time in which he shut down from friends and family members. While he was still present in their lives, he kept them at bay as to not show his anxiety and lack of patience.

“This wasn’t healthy for anyone,” Hutton said. “I was soon diagnosed with PTSD (posttraumatic stress disorder) and I started therapy through a small group at Hope Church.

With their help and support from friends and family, I began to put my life back together the best way I knew how.”

By reverting back to his instinct of a healthy lifestyle, Hutton stays on top of his physical and mental fitness.

“I am in no way an expert,” said Hutton. “But diet, exercise, veteran friendships, and a very patient family have been life changing.”

Hutton continues to challenge his body and mind. He swims, participates in CrossFit classes, and meets with his support group on a regular basis. Hutton knows that any day—or any days to come—are best met with a healthy lifestyle. He does this on a consistent basis with his exercise and being around his three daughters: twins, Abby and

Steve Hutton attends a support group at Hope Church. He was diagnosed with PTSD after serving in Iraq and hopes to encourage other veterans to stay healthy, mentally and physically.

C OV E R P RO F I L E

WHAT IS PTSD? Posttraumatic Stress Disorder (PTSD) can develop when an individual experiences or witnesses a terrifying event that causes harm or the threat of harm to oneself, a loved one, or a stranger. These events include, but are not limited to: combat, child sexual and physical abuse, serious accidents, natural disasters, and sexual/physical assault.

After experiencing a traumatic event, it is normal to have stress-related reactions in some form. These can include anxiety and depression, guilt and shame, anger and irritability, and/or behavioral changes. These are all normal reactions to traumatic events. However, if these symptoms persist for more than one month following the event, or if they don’t appear until months or years after the event, you may be experiencing PTSD.

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SYMPTOMS OF PTSD CAN GENERALLY BE GROUPED INTO FOUR CATEGORIES:

• Reliving the event. This includes nightmares, flashbacks, and recurring, intrusive thoughts about the event.

These are often brought on by an external trigger, such as a sight or sound that reminds a person of the trauma.

• Avoidance. A person with PTSD may avoid situations or people that remind him/her of the traumatic event. In many cases the sufferer may avoid thinking about the event. These symptoms often lead to detachment and isolation for the person experiencing them.

• Increased arousal. This category of symptoms has emotional and physical manifestations. The person may feel “on edge” or jittery, irritable, and unable to relate to others. He or she may also have difficulty concentrating and sleeping. Physically, the person with PTSD may experience increased blood pressure and heart rate, rapid breathing, muscle tension, nausea, and diarrhea.

• Negative changes in thinking and mood. This includes feeling emotionally numb, having negative feelings about oneself and others, losing interest in activities that were once enjoyable, and being hopeless about the future.

If you or someone you know may be suffering with PTSD, please speak to your healthcare professional right away.

Treatment is available, and you don’t have to suffer in silence.

Ellen Faust, MS, NCC Clinical Therapist Foundations Memphis

11am 12pm 1pm

• RIP A barbell class that strengthens your entire body.

• Five Wishes Workshop • WAR An exhilarating workout with a mix of martial arts.

• FitRanX Kids’ Fitness Grades 2–6 • Cycle An intense cardio workout on a stationary bike.

• Zumba A Latin-infused cardio dance workout.

• Five Wishes Workshop

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• Mama Doni Concert

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• Yoga A holistic approach to fitness.

All other Group Fitness classes will be canceled for the day.

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This year’s expo theme is Prevention of Childhood Obesity.

Group fitness classes, a live concert, massage demos, workshops, healthy food, vendor booths, and much more.

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At the Memphis Jewish Community Center 6560 Poplar Avenue Memphis, TN 38138 901.761.0810 jccmemphis.org

HEALTH+FITNESS | December 2014

The most common treatments for PTSD are talk therapy and medication. These seem to be the most effective when used in conjunction with one another. Several kinds of talk therapy can be used when treating PTSD, but the most common are cognitive behavioral therapy, exposure therapy, and eye movement desensitization and reprocessing (EMDR). Talk therapy for PTSD can be beneficial in both an individual and a group setting. The group setting provides the chance for additional support from people who are going through a similar experience. Pharmacological treatments that have proven effective include anti-depressants and anti-anxiety medications.

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The North Face Kaiju 6 Tent $399

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HEALTH+FITNESS | December 2014

From Bike World

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C OAC H ’ S C O R N E R

AVOIDING THE POST-MARATHON BLUES

By Marcia Scott

Congratulations to all of the St. Jude runners! You’ve accomplished something great while helping to raise money for St. Jude Children’s Research Hospital. As many of you just finished your first half or full marathon, you may be wondering what’s next. You did the training, crossed the finish line, and now you’re left with what we call the Post-Marathon Blues. You spent hours and months training for something, and now a part of your life seems to be missing. It’s common to feel a little down or depressed now that the big day is over, so how can you avoid the blues?

BE PREPARED FOR YOUR POST-RACE RECOVERY AND HAVE A PLAN IN PLACE. Know that it’s common to feel down

after the big event. Go into your race with an idea of how you will plan your recovery. Having a timeline or next steps will put your mind at ease following your event.

WHILE YOU’RE FEELING THE “RUNNER’S HIGH” AFTER A RACE, ASSESS WHAT WENT WELL AND WHAT COULD HAVE BEEN BETTER. Note what worked and what didn’t, and what you could do to improve your experience the next time around.

Whether you met your goal for the race or not, keeping a journal of nutrition, hydration, and training do’s and don’ts will be beneficial in the long term.

KEEP TRAINING, BUT SHIFT TO CROSS-TRAINING OR LIGHTER EXERCISE UNTIL YOUR BODY HAS FULLY RECOVERED FROM THE RACE. You may feel like you’re losing

fitness since you’re not putting in the heavy mileage, but it’s important that you allow your muscles time to relax and recover before getting back into training. A full recovery will help you get back to what you love doing most — running!

SET A NEW GOAL! Once you’re back to normal training, set a new

goal to reach. Maybe it’s time to conquer a full marathon, or maybe you want to improve your time in the half. No matter what your goal is, set a new milestone to achieve so you have something to work toward.

Recovering from races is just as important as the preparation that goes into them. Have questions about training or recovery? Stop by and chat with me or anyone on staff!

HEALTH+FITNESS | December 2014

BEGIN A REVERSE TAPER TO GET BACK TO YOUR BASE MILEAGE. Basically, as you reduced mileage before the race, begin to

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build mileage up slowly until you reach a base mileage with which you’re comfortable. Your reverse-taper time will depend on your body and how you’re feeling following the race. Most training programs suggest a four-week recovery period to get back to your base-mileage point.

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

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HEALTH+FITNESS | December 2014

· · · · ·

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

CECILIA JONES 35 OCCUPATION: Pharmacist at Kroger Pharmacy.

SPORT: Running.

FAMILY: Husband Josh, twin daughters, Lexi and Lyla, and dogs Casey, Piper, and Belle.

FIT CLUB: I am a member of the RUN365 running group and I am also a member of the Oiselle Flock.

MOST RECENT WW EVENTS: Ragnar TN Relay in October with my RUN365 teammates, and the Road Race Series with MRTC. FAVORITE FITNESS ACCOMPLISHMENT: I’m almost to a run streak of 365 days, running at least one mile every day. It’s not always easy, but my running has improved so much because of it, and I’m raising money for St. Jude while doing it!

RACE-DAY RITUALS: My first race-day ritual is getting a wakeup text from my running partner, Debi Minnick! Then I get dressed and have coffee and a Picky Bar. On the way to the race I will drink Nuun Energy, and about 15 minutes before the race I have a Gu for extra energy.

IN TRAINING FOR: I’m training for the St. Jude Marathon (again).

BEST EATS: La Perla Tapatia in Collierville. I love their chicken tortilla soup and cheese dip.

VICE: Frozen yogurt from Yolo, with Snickers, Heath Bar, and Butterfinger.

DREAM JOB: Either a sideline reporter for ESPN or having my own run shop.

WHAT WOULD YOU LIKE FOR SANTA TO BRING YOU THIS YEAR? I’m Jewish, so for Hanukkah I’d love anything from Oiselle! They have a new puffer pullover that is beautiful and to die for!

QUOTE: “Once you make the decision that you will not fail, the heart and the body will follow.” –Kara Goucher

“I love running because it allows me to be a healthy role model for my daughters.”

HEALTH+FITNESS | December 2014

MOST MEMORABLE WW EVENT: Ragnar was an experience of a lifetime. Sometimes running can seem like a solo sport, but a 36-hour relay makes you work as a team.

I ❤ RUNNING: Running has given me selfconfidence and I have made some amazing friendships from my running groups and my blog (MommiesRun.com). I love running because it allows me to be a healthy role model for my daughters.

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Interview by Hailey Thomas. Photo by Heather Horton.

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

CORY PREWITT 36 OCCUPATION: COO and Marketing Director of Laurelwood Shopping Center.

SPORT: CrossFit, Running, Boxing, Basketball, Tennis.

FAMILY: Mom, Sherry, father, Tom, brother, Ryan, and dog, Buster.

RECENT WW EVENTS: The Le Bonheur Pumpkin Run – I finished 31st out of 686 runners and 4th in my age group, and the Cooper Young 4-miler – I finished 251st out of 1,937 runners.

FAVORITE FITNESS ACCOMPLISHMENT: Finishing a Tough Mudder, 12 miles and 25 obstacles, unassisted in around two hours.

The average finishing time is 3:00-3:30.

MOST MEMORABLE WW EVENT: Ran the St. Jude Half Marathon in 2011 without training for it. I’m not a big runner. I just wanted to help out a good cause and see if I could do it.

I ❤ CROSSFIT: I love Crossfit because it caters to my extremely competitive nature.

Making fitness a competition is right down my alley. Plus, it has pushed me to limits that I previously thought would be unattainable. I’m in better shape now than I was when I was high school playing basketball for MUS. RACE DAY RITUAL: AdvoCare and heavy metal music.

FITNESS REGIMEN: One day a week I’m in Q4Fitness lifting weights and boxing. Two-

BEST EATS: That’s a close call between Andrew Michael Italian Kitchen and Flight.

The AM Breakfast at Andrew Michael will change your life.

PET PEEVE: When able-bodied people park in handicap spaces.

VICE: That’s easy, frozen yogurt. I am intensely addicted to the mixture of brownies, pecans, and vanilla yogurt. It’s quite sad, but that’s my life.

DREAM JOB: Owning the Grizzlies.

WHAT DO YOU WANT FROM SANTA THIS YEAR? A GoPro I can mount on my head so I can document some of the crazy stuff I do.

Or a drum set.

QUOTE: “Believe you can and you’re halfway there.” – Teddy Roosevelt

HEALTH+FITNESS | December 2014

“I love Crossfit because it caters to my extremely competitive nature. Plus, it has pushed me to limits that I previously thought would be unattainable.”

three days a week I’m at CrossFit Hit and Run in Midtown. On other days I play tennis and/ or basketball.

26

Interview by Hailey Thomas. Photo by Heather Horton.

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HEALTH+FITNESS | December 2014

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F I T FA R E

Amp Up Your Comfort Food Favorites With the cool weather season right around the corner, many look forward to a time of joyful hibernation. Prepare the fireplace, wrap yourself in that old sweater, fuzzy slippers and flannel blanket, and get to cooking those yummy staples that bring comfort from the cold.

Packed with nostalgia and mouthwatering flavors that bring you back to mom’s home cooking, comfort food offers warm feelings

on even the most bitter cold days. However, those time-honored recipes are usually packed with calorie- and fat-laden ingredients that can undo any healthy eating intentions.

When you want to warm up with beloved recipes, look for tools to help you, such as the NuVal-Nutritional Scoring System. Many grocery retailers now provide these scores on the shelf tag to help shoppers find more nutritious food choices. On a scale of

1 to 100, foods and beverages are scored based on their nutritional content, with the most nutritious choices scoring highest.

By focusing on the NuVal scores of the ingredients they use in dishes, consumers can amp up the nutrition of their favorite comfort foods. Marisa Paolillo, nutritionist with NuVal, suggests these simple swaps to add flavor and nutrition to common comfort dishes.

BAKED STUFFED POTATO

(a white baking potato has a score of 99): • Add color and nutrition by topping potatoes with cooked vegetables including broccoli, cauliflower, spinach, red bell peppers, shredded carrots, mushrooms or onions (scores of 100).

• Make it a protein-rich satisfying meal by adding 95 percent lean ground beef (score of 57), or 93 percent lean ground turkey (score of 72).

• Sprinkle potatoes with calcium-rich dairy by adding 2 ounces of reduced-fat cheese.

• Swap sour cream toppings with fat-free Greek yogurt (score of 100) or low-fat cottage cheese with garlic or onion flakes.

MACARONI AND CHEESE: • Choose whole wheat pasta to boost fiber and protein.

• Reduce calories by using reduced-fat cheese.

• Add chopped vegetables like broccoli, spinach and mushrooms for flavor and fiber (score of 100).

• Boost protein by adding 95 percent lean ground turkey (score of 72).

HEALTH+FITNESS | December 2014

• Right before baking, fold in fat-free Greek yogurt (score of 100) to the cheese, macaroni and vegetable mixture. This gives the dish an extra creamy texture and a boost of protein and calcium.

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MEATLOAF: • Use 95 percent lean ground beef (score of 57) or 93 percent lean ground turkey (score of 72).

• Replace some of the meat with cooked grains such as quinoa (score of 95) or bulgur (score of 94).

• Add texture and moisture to meatloaf by adding vegetables like mushrooms, onions and green peppers (score of 100).

• Rather than ketchup, top meatloaf with tomato paste (score of 84).

• Make your own bread crumbs by drying out slices of whole grain bread.

According to Paolillo, many traditional comfort food recipes call for similar ingredients. “Look at the recipe,” she recommends. “The most immediate way to add nutrition is to incorporate the basics – vegetables, whole grains, reduced-fat dairy and lean sources of protein.”

Find more recipes and ideas to help you enjoy your favorite comfort foods at www.nuval.com.

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If you answered YES TO ALL THE ABOVE QUESTIONS — you may be eligible to take part in a research study which will test an investigational drug for Type 2 Diabetes.

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HEALTH+FITNESS | December 2014

Eating organic, chemical-free foods used to be affordable only for the wealthy consumer.

Today, a rising desire from consumers for companies to label genetically modified products, such as organizations like the NON-GMO Project, have grown in popularity, and their labels and GMO-free products are much more widely available than even just a year ago. All organic foods are naturally free of genetically modified elements, so the USDA Organic and Non-GMO Project labels have helped make healthy choices easier for the average grocery shopper to spot.

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WHOLE FOODS MARKET, with one location in Memphis and another slated to open in Germantown in 2015, has long paved the way for transparency in labeling foods and offering local and organic selections.

Currently, Whole Foods Market touts around 6,000 Non-GMO Project-verified products, more than any other retailer in America. Even more impressive is a 2018 deadline to have all products labeled for GMO content. Whole Foods’ store brand, 365, helps keep prices on staples competitive, though many items can take a bite out of one’s budget. For some who (affectionately) bestow the nickname “Whole Paycheck,” it’s nice to know that they’re not the only game in town.

Target, in response to align its products with consumer demand, is making efforts to expand its store brand and achieve NonGMO certification for all of its Simply Balanced products by the end of 2014. In the past two years, they have upped the availability of organic brands in almost every food department. The store executives have also been outspoken in their decision not to sell GMO salmon, a relatively new (and yet FDA-approved) foray into genetic modification. Currently Super Target has an ample fresh food selection, with select organic produce available at certain Target stores. This is the place to shop for kids’ snacks, offering brands such as Annie’s Homegrown, Amy’s Organics, Honest, Plum Organics, Kashi, Nature’s Path, and EVOL. THE FRESH MARKET is recognized by its full-service deli with hot entrees to go, bakery, DIY snack bins, and sprawling butcher counter. Checkout lines are often populated by handheld baskets of gourmet dinnersfor-two, featuring exotic cheeses or infused oils. While their store brand has been slow to develop (they do not have store-brand organic frozen vegetables, though they do offer Earthbound Farms), this store has also

responded in a big way to a demand for organic produce. Labeling is clear, with an organic vegetable section chalked in green.

Items such as onions, strawberries, greens, lettuce, and tomatoes are available yearround, and organic garlic take-and-bake bread are hidden in the bakery display boxes.

The Fresh Market’s organic milk, butter, and orange juice were priced exactly as the Whole Foods Market’s 365 brands were. The company also makes a commitment to community involvement, sustainable practices, and charitable donations.

WALMART stores offer organic brands as well, and have a produce department comparable to their department-store rival Target. In the first half of 2014, Walmart rolled out their Wild Oats brand of organic foods to 2,000 stores’ pantry sections, with products such as applesauce and pasta sauce, with plans to expand sales to all Walmart stores.

“We’re removing the premium associated with organic groceries,” said Jack L. Sinclair, executive vice president of Walmart U.S.’s grocery division. As the largest supplier of groceries in the nation, their prices are expected to rise on organic ingredients over coming years as demand grows. Currently, their Great Value brand’s organic selection is limited, while national brands are priced at a slight discount.

By Robin Beaudoin

In 2011 our fair city lost Schnucks, and the refrain from Memphis shoppers became, “All we have is Kroooogerrr.” While KROGER is absolutely not our only food source, it is very affordable and accessible with locations in nearly every part of metropolitan Memphis.

Depending on the location, Kroger may carry more organics than anything else nearby, and at a much lower price than Whole Foods Market or The Fresh Market. Kroger’s Simple Truth and Simple Truth Organic brands reach into nearly every food aisle, offering competitive pricing on eggs, milk (including soy and almond), frozen pizzas, vegetables, pastas, soups, cereals, sauces, protein bars, chips, and snacks.

Non-GMO labeling on the shelves is nonexistent, but USDA Organic labels can be found clearly on Simple Truth Organic products. Even the more urban, low-income neighborhood Kroger stores carry at least 10-15 organic produce options, from apples to zucchini, at incredibly low prices. With the expansion of the store brand, Kroger is truly the bargain destination for organic shopping.

Kroger prices on national brands such as Horizon, Pacific, and Earth Balance are often the lowest to be found.

Organic and Non-GMO products as a privilege of the elite are a thing of the past. With so many supermarket opportunities, everyone can include cleaner, safer foods in their diets every day.

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HEALTH+FITNESS | December 2014

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FIT DISH

HANGOVERS: WHAT’S YOUR POISON? WARNING:

By Robin Beaudoin

The advice contained within painfully contradicts all nutritional and healthful eating advice, but it does support a long-held tradition with decades of late-night Krystal and Nachos Bell Grande as evidence.

Alcohol is a unique substance, and its best accompaniments may just come from the, gulp, drive-thru.

Hangovers, or the unpleasant sensations that follow the over consumption of alcohol, will affect most of us at some point. Alcohol is mainly comprised of ethanol, a highly flammable and toxic substance to the body. This ethanol causes dehydration (it is a diuretic, which causes the body to dispose of urine more quickly), which can cause not only headaches and dry mouth, but can irritate the stomach lining. The brain, attempting to defeat the depressive effects of alcohol, sends “wakeup” signals in overkill, causing tremors, nausea, and sensitivity to light and sound. Before moving on to hangover cures, let us consider that an ounce-and-a-half shot of prevention may be worth a gallon of a cure.

IN ORDER TO PREVENT A HANGOVER: • Before you drink, eat. Alternate each drink with a glass of cold water. This will help you to pace yourself while preventing dehydration.

• Opt for lighter-colored, highly processed alcohol, which contains less sugar.

• Stick with one kind of drink all night.

• E at carbohydrates and fats, like cheese. It is believed that the carbohydrates metabolize first, and therefore help burn alcohol faster. Animal fats, such as bacon grease and cheese, will help coat the stomach lining, preventing the alcohol from being absorbed too quickly (hence the late-night Krystal run or pizza delivery). Never drink and drive.

• Before bed, make sure your stomach is full of food and Pedialyte, an electrolytereplacement drink for children. Orange flavor is the more palatable flavor for adults.

This replaces necessary salts to the body and helps rehydrate.

• The next morning, drink another electrolyte replacement such as Zico Chocolate Coconut Water. Eat a mild carbohydrate with some fat, such as toast with butter, cinnamon, and sugar, or a peanut butter and banana sandwich.

• Finally, if you feel up to it, sweat some of those toxins out of your body with a light workout, and remember your water.

HEALTH+FITNESS | December 2014

MISTAKES LIKE THESE GUARANTEE A HANGOVER:

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THE HANGOVERITA: It was girl’s night last night, and that means fishbowl margaritas.

Now you’re straining to hit the snooze button on your alarm the next morning.

THE BUBBLY BOSS: The boss pops a bottle of champagne after a big sale, and you decide to take the party to the bar, sipping on rum and diet sodas until the wee hours.

MISTAKE: Don’t even think about sugary drinks. Sugar causes the same symptoms as ethanol all by itself — dehydration, sleep disruption, and stomach fluctuations. Sugary mixers essentially double the strength of your hangover. Try to avoid drinks with any kind of bright color (red, blue, lime green), anything served frozen, or cocktails served with a paper umbrella.

MISTAKE: Those pretty little bubbles fill your stomach with air. As your stomach lining expands to accommodate, it also absorbs the alcohol more efficiently, resulting in a drunker you.

Avoid carbonation like you do that mouth breather at the end of the bar.

THE SHOOT-EM-UP: At the 20-year reunion, your former football teammates line up shots like it’s 1994. You keep up with each shot, not to be outdone, but the following morning you come undone.

THE MISTAKE: Not pacing yourself. A serving of 80-proof alcohol is 1.5 fluid ounces, wine is 4 fluid ounces, and beer is 12 fluid ounces.

Would you down a bottle of wine in five minutes? Doubtful. It makes no more sense to shoot liquor so quickly. Sip a cold glass of water between each drink.

THE BARGAIN BLOWOUT: Whether it be a paper-bagged Mad Dog 20/20 or a nostalgic Boone’s Farm (or even Bartles & Jaymes) throwback, you’re feeling the cheap buzz and believe you’ve suckered “the man” until you find yourself in need of a good friend to hold back your hair.

THE MISTAKE: Imbibing in the cheap stuff is no different than eating junk food.

Too much chemical content, artificial coloring, and sugar puts the liver into overdrive. It simply cannot process that many elements at once. The longer the enemy stays in your body, the worse you will feel. Two Buck Chuck? More like two buck upchuck!

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DECEMBER EVENTS SATURDAY, DECEMBER 6, 8:00AM St. Jude Marathon Weekend Memphis, TN www.racesonline.com SATURDAY, DECEMBER 13, 8:00AM Jingle Bell 5k Run/1-Mile Walk Memphis Memphis, TN www.racesonline.com SATURDAY, DECEMBER 13, 9:00AM Run Run Rudolph 5k Bartlett, TN www.racesonline.com

COMING IN JANUARY SATURDAY, JANUARY 3, 11:00AM Hill and Dale 8 Miler Millington, TN www.racesonline.com SUNDAY, JANUARY 4, 2:00PM Memphis Winter Off-Road Race Series Memphis, TN www.memphisrunners.com SUNDAY, JANUARY 4, 2:00PM Memphis Winter Off-Road Race Series - 3k Memphis, TN www.memphisrunners.com SATURDAY, JANUARY 24, 9:00AM Lisa Lassandrello 5k Remembrance Run Memphis, TN www.racesonline.com SUNDAY, JANUARY 25, 2:00PM Memphis Winter Off-Road Race Series - 5k Memphis, TN www.memphisrunners.com

HEALTH+FITNESS | December 2014

SATURDAY, JANUARY 31, 8:00AM Overton Park 10k Trail Race Memphis, TN www.racesonline.com

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HEALTH+FITNESS | December 2014

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HEALTH+FITNESS | December 2014

Brent | at age 9 cancer of the nervous system

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