H+F June 2015

INSPIRING ACTIVE LIFESTYLES SINCE 1996

JUNE 2015

TIM BROWN Fit Fathers Lose the Love Handles Fast 34th Annual Outdoors, Inc. Canoe & Kayak Race

PRESIDENT OF KROGER’S DELTA DIVISION

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H+F JUNE ES TABLISHED IN 1996

ON THE COVER

19 years and running stronger Publisher Amy Goode

22 TIM BROWN, Kroger President: Rebranding Yourself 12 Lose the Love Handles, Fat-Freezing Procedure Zaps Fat 16 Paddling in the 901: The 34th Annual Outdoors, Inc. Canoe & Kayak Race 24 Fit Fathers Inspiring Their Kids On An Active Lifestyle

LIVING HEALTHY 10 Into the Woods: Avoiding Poison Ivy 14 High Blood Pressure and Stroke: What’s the RIsk?

LIFESTYLE 18 The Truth About Sports Bras 20 Life-Saving Mantras: A Woman’s Quest To Be Fit By 40 32 BEER: A Drink To Your Health

FIT FOOD

HEALTH+FITNESS | June 2015

38 Grilling With Dad 40 Ripley Tomato Caprese Salad

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amygfitness@comcast.net

901.218.4993

CONSULTANTS Executive Editor Hailey Thomas hailey@memphishealthandfitness.com

901.335.6005

Advertising & Marketing Amy Goode 901.218.4993 Hailey Thomas 901.335.6005

22 IN EVERY ISSUE 6 Starting Line: Fit Photos, Facts, and Products 8 Fit News: Fit Happenings Around Town 34 Weekend Warriors: Carol Lee Royer, Joe Carney 42 Events Calendar 44 Photo Finish – Memphis in May Triathlon – Zoom Thru Zoo

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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.

On the Cover: Tim Brown with wife Angie Brown Photo by Philip Murphy

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 | June 2015

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H+F GIVES A SHOUT OUT TO…

Natalie Dellinger Hurst.

I stay fit by doing Cardio Barre, running, yoga, circuit training (lots of squats), jump roping and eating a pescatarian diet.

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!

Trezevant Manor residents and staff enjoyed a day full of health & fitness at the Shelby Farms Earth Day 5K in April.

Participants included Marilyn Paavola, Susan Whitehead, Marty Wheeler, Brandon Boyd, Libby King, Robenner Crutcher, Dina Smith, Ikea Lattimore, Mary Jane Gentry, Anita Sage, and Dorsey Wade.

Volunteer Fitness Opportunity!

Operation Broken Silence needs you and your running shoes. They’re filming a promo video for their annual fundraiser, Eden’s Run 5K. Runners needed on Saturday, June 20th at 4:00pm.

Sign up at: VolunteerOdyssey.com/calendar.

Reginelli Recommends: Domaine Serene Rosé Sophisticated yet simple, the strawberry-rhubarb notes and creamy finish make Domaine Serene a lovely rosé for summertime sippin’. With the acidity of white wine and the fruit of red, rosé makes a perfect partner for cheese and charcuteries plates, quiche, and soufflés. On sale now $27.99.

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

Eat a Peach Sweet and juicy peaches are a ripe and in season. They are naturally low in calories and contain no saturated fat. Peaches contain vitamins A, B, and C and the health benefits are practically endless. They lower cholesterol, promote eye health, destroy cancer-causing free radicals, especially in the lungs, and peaches contain potassium that regulate blood pressure and heart rate plus fluoride for healthy bones and teeth. Add a peach to your protein smoothie for a palette-pleasing pick-me-up.

HEALTH+FITNESS | June 2015

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

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It’s Hip to be Fit and Now you “Fit-sters” can Exercise your Right to Vote in the 3rd Annual 2015 Health+Fitness FIt List!

Go to memphishealthandfitness.com & click on the 2015 FIt List Banner on the homepage.

Vote from June 15-JuLY 15 & Win Hip and Fit Swag on us!

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 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

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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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HEALTH+FITNESS | June 2015

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FIT NEWS

Sisters in Motion Brings Fitness Phenom to Memphis The Sisters in Motion Memphis Women’s Fitness Group is proud to announce that Ernestine Shepherd, 79, the 2010-2011 Guinness World Record’s Oldest Female Body Builder, is coming to Memphis for a one-day workshop on wellness Saturday, June 6, at City University School.

Shepherd’s inspiring and jaw-dropping story will motivate you to get moving and help you realize that it’s never too late to change your life and your health for the better. At 56 years old, Shepherd decided to give up her sedentary life and started working out. Over time she transformed her body and never looked back. This is your chance to hear how she did it and learn the routine of daily workouts and healthy eating that now has her

running marathons and winning bodybuilding competitions.

Shepherd is not only going to inform during her Memphis visit, she will also lead a workout class and provide valuable tips to get you started on the road to wellness and fitness.

Her inspiring story not only relates to being fit, but also to all-around wholeness.

Don’t miss this one-time event Saturday, June 6, from 9:00 a.m. to 2:00 p.m. at City University School, 1475 E. Shelby Drive.

It’s Back: Women Run/Walk Memphis Women whose New Year’s resolutions to lose weight and get fit have long since been forgotten will have a chance this summer to get back on track. It’s the Women Run/Walk Memphis program, which has been helping women achieve their fitness goals for nearly two decades.

The program, organized by the Memphis Runners Track Club, begins with a kick-off expo at the Agricenter International on Monday, July 6, from 5:00-7:00 p.m. The Agricenter is on Germantown Parkway south of Walnut Grove.

HEALTH+FITNESS | June 2015

Training for five different groups starts on Monday, July 13, at 6:30 p.m. and continues through August 28. Training locations vary depending on the group: walkers, beginners, intermediate, intermediate 2, and advanced.

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The culmination of the training is the Graduation 5K at Cancer Survivors Park (east end of Audubon Park) on September 12. The race is open only to women who have participated in the training.

At the Expo women new to the program can ask questions, meet some of the dozens of volunteer coaches in the program, and check out the many vendors, who can also answer questions.

The cost of the program is $35 for those who register before midnight on July 6. It’s $40 from July 7-27. Participants receive a technical t-shirt and entry in the 5K. More information is available at MemphisRunners.com or by contacting either of the program directors, Terri Clarke or DJ Watson (terrilee262@yahoo.com or djroaddawg@yahoo.com).

Watson and Clarke took over the program in 2006, added a walkers’ training group the following year, and built WRWM into what was judged in 2010 to be the best beginner running program in the nation. The award was presented by the umbrella group known as the Road Runners Club of America. MRTC is the nation’s fifth-largest running club.

walker. After coming in first among the walkers, Cochran praised the program. “It was hard, but I liked the schedule and the rules,” Cochran said. “It was a great way to have a purpose to your exercise.”

This year participation will be capped at 1,200 to assure a top-quality training program.

The women’s program has had as many as 1,370 participants since Clarke and Watson, both avid runners, began leading it.

Clarke and Watson are proud of the RRCA award, but their focus is on the runners and walkers who are trying to make changes in their lifestyles and improve their health. That group is filled with women who have benefitted from their own hard work and the encouragement of the coaches.

Julia Taylor and Heather Smith did the training program together last year. “I went from being able to run only about two or three minutes to running for 30 minutes,” Taylor said. “I loved it. The whole program kept me motivated, and I learned a lot.”

Last year, Deloris Fields, another avid supporter, had the initial interest of losing weight, but she says she now has a different view. “People ask me sometimes how much weight I have lost as a runner,” Fields said. “I tell them it’s not what I have lost, but what I have gained — health, self-esteem, and confidence.”

Valentina Cochran was a first-time participant in 2014. She was encouraged by her mother, Alice Shands, to take part. The two are cancer survivors. About 18 months after finishing chemotherapy, Cochran signed up as a

Coach Laura Beard, left, with Valentina Cochran, who came in first among the walkers in the WRWM 5K last year.

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

By Robin Beaudoin

INTO THE WOODS

AVOIDING POISON IVY, OAK, AND SUMAC Metropolitan Memphis is a verdant and lush part of the country. Between the Greenline and Shelby Farms, we have no shortage of hiking and riding trails replete with dangling kudzu, sprawling fields of buttercups, or rich, dark woods. Situated throughout those woods and fields, however, lies a seemingly innocuous threat. These three-leaved plants — poison ivy, poison oak, and poison sumac — produce oil called urushiol (you-ROO-sheall) that can easily spread from simple contact with the plant or oil from an exposed surface.

For example, you might step on poison ivy with your shoe, and then expose your wrist to the oil while taking off that shoe, possibly spreading it with each touch from there. What results from this urushiol on the skin is contact dermatitis, causing an itchy rash that will blister and then dry up on its own over the course of three to four weeks.

The best cure is prevention: identify and avoid these plants, easily identifiable by their three-leaf pattern. The popular adage goes, “Leaves of three, let it be.” Leaves may be shiny, smooth, or rough, depending on the variety of the plant, so avoid when in doubt.

To avoid exposure wear long pants tucked into socks and long sleeves tucked into gloves, and wash well after returning from the outdoors. All exposed clothing and shoes should be washed as well, though in a pinch a generous spritz of alcohol can help to dissolve and eliminate the urushiol oil.

HEALTH+FITNESS | June 2015

What if it’s too late? Do you suspect you may have a poison ivy rash already? The characteristic spreading of a tiny bump may evolve into several blisters over the first few days. If you work outside, keep a wash such as Zanfel or Tecnu in the medicine cabinet to prevent the

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spread of urushiol oil and the resulting rash.

Slightly abrasive and detergent, these treatments may be found in the first aid aisle of any drug store, near the calamine lotion.

These washes work best immediately after exposure, but may alleviate itching for several hours after use at any point. After eruption of blisters, Epsom salt and cider vinegar baths will serve to dry up the blisters. A clear yellow liquid fills the blisters and may leak when burst, but this liquid does not spread the rash.

Subsequent blisters that arise are usually a result of a delay in exposure to that area.

Unless the wound is severe or bleeding, keep it clean and give it air. Covering the wound can actually slow the drying of the blister.

Hydrocortisone cream and calamine lotion can help soothe the itch, and before and after blisters appear, diphenhydramine may be used to keep reaction to a minimum. This reaction is an allergic one, and antihistamine

is helpful in most cases. Severe cases (where the rash covers a large percent of the skin, or causes a secondary allergic reaction) may require a steroid. See a dermatologist or qualified urgent care physician for prescription treatment and monitoring.

Poison ivy has its place in the woods, and it is advised to keep skin covered while hiking or running thickly wooded trails. However, at home, in the backyard, or in the landscaping where you may need to weed, feed birds, or where children are at play, it is best to eliminate the root of the problem completely.

Weed killer brands such as Ortho make “tough brush” varieties that only kill these types of weeds and will not kill grass. Home remedies include vinegar and may kill new growth, but will not reach the roots. These must be tilled up and removed, covered with plastic, or killed chemically, but never burned because urushiol oils enter the lungs via smoke.

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L I V I N G H E A LT H Y Christopher Hall, MD, FACS

NAME A PART. ANY PART.

FAT-FREEZING, FDA-APPROVED PROCEDURE ZAPS STUBBORN BELLY FAT AND LOVE HANDLES. WHO IS AN IDEAL CANDIDATE? The ideal candidates is someone who is in shape but has a stubborn problem area that seems to persist despite healthy diet and exercise, but we are seeing especially good responses with candidates who may not have an ideal BMI, but are self conscious about an area.

WHAT ARE THE BEST AREAS TO TREAT? Stomach, thighs, hips, and love handles. If you can pinch some fat and pull it away from your body that’s a great area to treat. We most commonly treat abdomen, love handles, and thighs (inner and outer), but we’ve seen great results in arms, backs, and man boobs.

cup go to work and cool the tissue until the fat is slushy under your skin. After one hour the suction releases and that area is done. Those slushy fat cells die and go away. There’s no pain. You feel the tugging of the machine for the first 10 minutes, and then the tissue is numb.

WHAT IS THE POST-OP REGIMEN? You can go to the gym or go running right after you walk out our door. There is no downtime.

HOW LONG UNTIL I WILL SEE RESULTS? Six to eight weeks is when you’ll see the best results, but you’ll likely start seeing changes after three weeks.

Christopher Hall, MD, FACS, is Board Certified by the American Board of Facial Plastic and Reconstructive Surgery.

For more information call 901.249.5355 or www.redefineyourbody.com

IS IT FDA APPROVED? It is cleared by the FDA for the elimination of fat. It destroys fat cells just as liposuction does. After an area is treated, those fat cells don’t come back. Problem areas cease to be problem areas. In the initial FDA study, single treatment reduced fat by 22%, and the machine has been significantly improved since then. With good patient selection we see much better improvement after one treatment, and with two treatments we frequently see 50% reduction.

WHAT WILL THE PROCEDURE FEEL LIKE? ANY PAIN?

HEALTH+FITNESS | June 2015

There is no incision, needles, or injection. The suction cup pulls in the tissue much in the same way as you do when you look in the mirror and pinch that unwanted fat. After that the cooling plates on either side of the suction

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

HIGH BLOOD PRESSURE AND STROKE Approximately every 40 seconds someone in the United States has a stroke, and roughly every four minutes someone dies of a stroke.

Strokes cause about one in 19 deaths annually – making it the fourth-leading cause of death – and are the primary reason for long-term disability. So, if you could take steps now to lower your risk of having a stroke, wouldn’t you? Well, you can. First on your list would be to control your blood pressure.

HEALTH+FITNESS | June 2015

The most important risk factor for stroke is high blood pressure, or hypertension. If left untreated, this condition can damage blood vessels throughout the body, causing them to narrow and clog more easily, or weaken them so they could burst resulting in internal bleeding. When blood vessels in the brain become blocked or break and then leak blood into the brain, brain cells begin to die and the brain is not able to function properly. In addition to stroke, high blood pressure also can cause other forms of brain damage, including transient ischemic attacks, or ministrokes, dementia, which impairs the ability to speak, reason, remember, see and move, and mild cognitive impairment, which may affect language, attention, critical thinking, reading, writing, reaction time, and memory.

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Blood pressure is the amount of force exerted by blood against artery walls. It is expressed in two numbers that are measured in millimeters of mercury (mmHg). The first number, or systolic blood pressure, measures the amount of force when the heart beats. The second number, or diastolic blood pressure, measures pressure in the arteries between heartbeats.

Normal blood pressure is less than 120/80 mmHg. Prehypertension may be diagnosed if the systolic pressure is between 120 to 139 mmHg or the diastolic pressure is between 80 to 89 mmHg. Blood pressure is considered to be high if systolic pressure is 140 mmHg or higher, or if the diastolic pressure is 90 mmHg or higher, which also can be expressed as 140/90 mmHg. Blood pressure can be controlled by making lifestyle changes or taking medication. Some ways to manage blood pressure include:

• Reducing salt in foods.

• E ating healthy foods, such as fruits, vegetables, whole-grain foods, low-fat or fat-free dairy products, skinless chicken, lean meats, turkey, fish, and low-calorie, low-fat snacks.

• Maintaining a healthy body weight.

• Engaging in physical activity on a regular basis by exercising through walking, swimming, riding a bicycle, or dancing.

• Limiting alcohol intake to no more than two alcoholic drinks a day for men.

• Not smoking.

• Taking medications as directed by your physician to lower blood pressure.

In addition to being the leading cause of stroke, high blood pressure can cause heart

failure, coronary artery disease, kidney failure, and eye blood vessel damage. It has also been linked to sexual dysfunction, bone loss, and trouble sleeping. For more information about high blood pressure, talk with your doctor.

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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.

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

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F I T P RO F I L E

PADDLING THE 901:

THE OUTDOORS, INC. CANOE AND KAYAK RACE

by Christin Yates.

Photo by Sarah McAlexander.

The 34th Annual Outdoors, Inc. Canoe and Kayak Race will take place June 20, 2015. Voted “Best Race in America” by Paddler Magazine, this long-standing Memphis tradition will host more than 500 athletes from around the world in this 3.1-mile race that ends in Memphis Harbor.

From Olympic gold medalists to amateur hobby paddlers, veterans and first-timers alike head out together in the event’s trademark mass start.

With strong currents and powerful eddies, the Outdoors, Inc. Canoe and Kayak Race tests participants’ skill as they navigate from the mouth of the Wolf River to the Mississippi River and on to Memphis Harbor.

Long-time kayaker Terrance Strohkirch is participating in the race for the 10th year in a row. He began kayaking when he and his family moved to Mud Island, and he has competed in regional kayaking races in Tennessee and Mississippi since that time. Strohkirch has raced distances ranging from 3.1 miles to 42.5 miles along the Mississippi River.

“This is one of my favorite races to participate in, and it literally ends in my backyard,” said Strohkirch. “Outdoors, Inc. puts on a great event that rivals any other sporting or fitness-related event around the city. One of the best things about the Outdoors race is that you can have a great time if you are a beginner to the sport or if you are an expert paddler.”

A kayaking enthusiast, Strohkirch now has his family involved in the sport. His daughter, Sophie, 3 ½-years old, paddles with him and has completed the Maria Montessori School Regatta and Duck Race, a 1-, 2- and 3-mile course in the Wolf River Harbor. His wife Kim has also completed the Outdoors, Inc. race, and all three enjoy paddling up and down the harbor on a nice day.

Strohkirch has kayaked along the Mississippi River from North Tipton County to Tunica County. One of his favorite trips is from Shelby Forest to Memphis, and he occasionally stops along the way and camps overnight on one of the sand bars, enjoying the views, sounds, and wildlife of the mighty river.

“As an avid kayaker, it’s nice to see the sport gaining momentum in the Memphis area,” said Strohkirch. “I’m excited to see the field of competitors, and look forward to another spectacular race this year.”

HEALTH+FITNESS | June 2015

Kayaking has grown in popularity in the Mid-South in recent years.

From Mud Island to Shelby Farms and the Wolf River, there are a number of options to put in your canoe or kayak in the Memphis area.

Memphis was even named one of the Best Paddling Towns by Canoe and Kayak in 2015 for its access to the muddy Mississippi and many of its tributaries.

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LOOKING TO RENT A KAYAK OR CANOE? Ghost River Canoe and Kayak Mud Island River Park Outdoors, Inc. Shelby Farms Wolf River Canoe Rental

WHERE TO KAYAK IN THE 901: Memphis Harbor Mississippi River – S helby Forest to the Memphis Riverfront: 18 miles – M ud Island Boat Ramp to Memphis Riverfront: 3.5 miles

Shelby Farms – Pine Lake – Lucius Burch Natural Area: 3.5 miles Wolf River – Ghost River Section: 11 miles – Bateman Bridge to Moscow Section: 7 miles Hatchie River (North Tipton County)

For more information about the Outdoors Canoe and Kayak Race, visit Outdoorsinc.com/pages/canoe-race.

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C OAC H ’ S C O R N E R

SUPPORT YOUR GIRLS:

THE TRUTH ABOUT SPORTS BRAS Fellas, you can ignore this month’s Coach’s Corner article, but, ladies, listen up. Aside from your shoes, a sports bra is one of the most important pieces of gear to have for running and walking.

You want to be comfortable and confident on your runs to make them more enjoyable and fun.

So, how do you pick the right sports bra? Here are a few things to consider:

By Marcia Scott

COMFORT A good sports bra should feel comfortable, stay in place, and not chafe. The straps should not dig into the shoulders, and the band should be comfortably snug to offer support but not feel restrictive.

Do jumping jacks, run in place, or swing your arms side-to-side to make sure the sports bra is comfortable and supportive when you’re in motion.

SUPPORT If you’re a small- or medium-breasted woman (A to C cup), a compression bra will offer support and comfort. Or, if you prefer, you can choose a bra that offers encapsulation for shaping as well as support. If you’re a larger-breasted woman (C to DD cup), encapsulating styles that separate and support your breasts are more comfortable and more supportive than compression bras.

Choose a sports bra that does both for maximum support.

MOISTURE CONTROL AND BREATHABILITY A good sports bra will wick sweat away from the skin, dry quickly, and be breathable, allowing perspiration and excess heat to pass through. A good sports bra will keep you cooler and drier when it’s hot, and drier and warmer when it’s cold.

HEALTH+FITNESS | June 2015

So, when do you know it’s time to replace your bra? Here are the five reasons you should break up with your sports bra.

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FUN FACTS • 80% of women wear the wrong bra size.

• Replace your sports bra when you replace your shoes.

1

The bottom band starts chafing. Over time the elasticity will wear out, and the slack will create friction on your body.

• Women should be fit for a bra at least once a year.

2

You can’t read the tags anymore. If the tags are faded to where you can’t read the size anymore, it’s time to look for another sports bra.

• Not all bras are created equal.

3

It’s too big or too small. Your bra size is constantly changing, which is why 8 out of 10 women wear the wrong size bra. A supportive sports bra relies on a perfect fit.

4

You need more than one. If you need to wear more than one sports bra at a time, you’re not getting what you need. We can help you find a more supportive style or brand.

5

You need new shoes. Just like your shoes need to be replaced with wear, your sports bra should also be replaced every 6-12 months. Consider replacing them together.

• The average life span of a sports bra is 6-12 months.

Stop in and let any of the ladies on staff fit you for the perfect bra. Trust me, the girls will thank you.

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

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HEALTH+FITNESS | June 2015

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S UC C E S S S T O RY

LIFE-SAVING MANTRAS

by Erica Freeman. Photo by Sarah McAlexander.

At 13-years old, she had high blood pressure. At 35-years old, she was diagnosed with type 2 diabetes. At 41-years old, she’s lost more than 175 pounds and is in control of her health.

Almetria Turner, 41, is no stranger to chronic conditions that plague most Americans. Each year, 7 out of 10 deaths are contributed to a chronic condition, according to the Centers for Disease Control and Prevention. Because of persistence, Turner will not be a statistic. She turned her life around by practicing healthy nutrition and exercising habits daily.

“It wasn’t until 2010 when I decided to take my health seriously by wanting to lose weight, become fit, and medication free,” said Turner.

In 2010 Turner was diagnosed with type 2 diabetes. Her body no longer was using insulin properly and her blood sugar level was raised. So she developed a mantra, “Fit by 40.”

“I had four years to achieve my goal weight and become fit while doing it,” Turner said. “I made small, healthy changes by cutting out soft drinks and fruit juices, and I switched to eating whole grains. I also ate three small meals and two snacks every day.”

“I meal prepped every Sunday, practiced portion control, read every label, and learned how to balance my meals with the proper amount of protein, vegetables, carbohydrates and healthy fats,” Turner said. “I moved from having a sedentary lifestyle to incorporating at least 150 minutes of exercise a week.”

Mixing up her meals with various nutrients and changing her exercise helped her to lose the weight and continue with the healthy lifestyle.

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other areas of her life.

“The Today Show and Joy Bauer of the Joy Fit Club heard about my story and wanted to feature me on the show. I made a live guest appearance talking about my weight-loss journey, fitness, and running mantras,” said Turner.” My story was also shared on the websites BlackWomenLosingWeight.com and CNN’s iReport.”

If that wasn’t enough, Turner also started a health blog.

“I started my blog Fit and Finally Free out of accountability for myself, but to also encourage others who are battling lifestyle or weight-loss issues. I provide inspirational posts, health and fitness tips, and healthy recipes,” Turner said. “I’m excited about

“I’ve tried walking, Zumba, boot camps, strength training, and running,” said Turner. “I always had my body guessing what I was going to do from day to day.”

With Turner’s level of dedication, she fulfilled her “Fit by 40” mantra in four years.

“I lost a total of 175 pounds by changing my diet and incorporating exercise,” Turner said. “It took me four years to do it, but it was so worth it.”

While that mantra changed her medical life, it also impacted

HEALTH+FITNESS | June 2015

Turner’s mantra gave her the motivation she needed to change

her lifestyle, and, with the empowerment of her mantra, made her race toward a healthy lifestyle hurdle free. While the daily tasks needed for healthy lifestyle can sometimes sideline individuals, Turner was able to stay consistent and set realistic actions for herself.

FIT BY 40, TURNER LOST 175 LBS IN 4 YEARS Almetria Turner’s before and after appearance on the Today Show

teaching others how they can achieve living a healthy and well-balanced life.”

Now that Turner achieved her “Fit by 40” mantra, she’s on a race towards a new one.

“I’ve adopted a running mantra of ‘50 by 50,’ Turner said. “I want to complete 50 half marathons in 50 states by the time I turn 50.”

Turner has completed five races in five states so far. She has a few on the books for the current year and is constantly planning to achieve her goal. In the mean time, she will continue to blog and follow her healthy lifestyle.

For anyone interested in making changes, Turner encourages them to love themselves, move a little more, and set realistic goals.

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C OV E R S T O RY

REBRANDING YOURSELF

Head of the largest grocery chain in Memphis adopts Paleo Lifestyle

by Christin Yates. Photo by Philip Murphy.

Tim Brown, 55, president of Kroger Delta Division, oversees 107 stores in the Southeast region. A busy man with a hectic schedule, this executive has made being fit and making good food choices a priority and has seen drastic changes in his health and weight in recent months.

“Part of my job is visiting stores all over the region,” said Brown. “With my busy schedule, I often found myself eating out for dinner, where you have no control over portion or calories.”

morning and cheats with the occasional glass of wine. Brown admits he still loves his favorite restaurants — Capital Grille, Seasons 52 and Ridgeway Country Club, where he is a member.

Brown has also made a commitment to fitness and working out. He lifts weights at Lifetime Fitness and runs with Angie four days per

week. When he began his fitness journey, Brown couldn’t run one-half mile; he’s now running 3.5 miles regularly. His daughter, a personal trainer, sends him workouts every eight weeks to help him change his routine and maximize his results. With a stand-up desk in his office, Brown has set aside his sedentary lifestyle and has made being healthy a top priority.

However, a recent doctor visit changed his perspective and lifestyle. Several months ago, Dr. Ara Hanissian with the Hanissian Group put Brown on medication for high cholesterol and high blood pressure; he also encouraged Brown to shed some pounds by trying the Paleo diet. The Paleo diet is based mainly on meat, fish, vegetables, and fruit, and excludes dairy, grain products and processed food.

“My first goal was to get off the medication, and losing weight was an added benefit,” said Brown.

For the first 30 days, Brown was 100% Paleo, which was a difficult challenge. His wife Angie provided a huge support system, helping him stick to the diet by cooking Paleo-friendly meals. Purchasing grass-fed beef, wild-caught fish, free-range chicken and all organic fruits and vegetables, Brown and his wife completely overhauled their diet. In three months, Brown lost nearly 30 pounds.

HEALTH+FITNESS | June 2015

“The first 30 days were frustrating because I saw very little change. However, from day 31 to 60, I dropped 25 pounds, which was incredible,” said Brown.

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Brown is an advocate of the Simple Truth line of organic products, which Kroger sells in its stores. He credits much of his success to this expanding line of affordable, readily available healthy food options, which helped him to stay on track with his diet and nutrition. Now, three months off the medication, Brown eats Paleo about 80% of the time. He juices in the

Tim Brown’s goal was to get off medication.

He adopted a fit lifestyle and dropped 30 lbs in 3 months.

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F I T DA D S

BILL GANUS, 34

by Christin Yates. Photo by Sarah McAlexander.

Kids: Layla, 3 1/2, Ralston, 1 1/2, and a baby on the way who’s due in July.

Father, husband, business owner, runner, soccer player — it seems like Bill Ganus finds time to do it all. Between his work and family, he maintains a hectic schedule, but he still manages to make fitness and working out a priority.

A lifelong soccer player and runner, Ganus plays soccer three times per week — Tuesday and Thursday morning “Groggyball” at an indoor facility in Midtown and one night per week at Mike Rose Soccer Complex. Now 34, he takes pride in playing against younger guys and being able to outrun them and beat them at the sport he loves.

Involved with the Memphis Runners Track Club, Ganus participates in the annual Road Race Series as well as other local races and triathlons. He enjoys the sense of community that the Track Club provides and has found a family in the other runners who wake up at 5:00 a.m. on Sunday mornings to run a half marathon down Singleton Parkway.

Ganus also does functional fitness workouts using rowing machines, kettle bells, and weight circuits. His passion for these workouts has led to him opening a gym on Broad Avenue that will feature functional workout space as well as Krav Maga and CrossFit-type classes.

HEALTH+FITNESS | June 2015

In addition to his fitness routine, Ganus and his wife Jessica eat a mainly clean diet consisting of real, whole foods. Salads, vegetables, fish, and whole grains make up the majority of their diet, and they load up at the Cooper Young Farmer’s Market every week. The couple likes to experiment with food and enjoys eating what comes out of the ground. Staying away from sodas and high fructose corn syrup, they indulge in the occasional dark chocolate or other treats that won’t sabotage their hard work.

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Ganus likes to stay healthy to be able to keep up with his children and demonstrate a positive, fit example for them. He likes that being active has become a norm for his children. They understand that their dad is sweaty from soccer practice when he wakes them up some mornings, and they enjoy talking to him about his soccer games and races. The family stays active together by going on bike rides and supporting each other in their activities, which helps bring them closer together and encourage each other to lead healthier lives.

So, how does he do it? Ganus admits that fitting in workouts five days per week can be

“I like that my kids are growing up with fitness being the norm in our family.”

tough. He plays soccer at 5:45 a.m. two mornings per week and is home before his kids wake up. Since he works primarily at home, he is able to squeeze in workouts during the day when he needs to since his schedule is fairly flexible. When he’s on the road, he works out when he can between meetings, even if it’s just for 30

minutes. Ganus also takes advantage of the times when his family doesn’t need him in order to fit in all of his activities, such as early mornings, naptime, and after bedtime.

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F I T DA D S

DAVE HERTLEIN, 31

by Christin Yates. Photo by Philip Murphy.

Kids: Daughter, Finnley, 5 months.

Dave Hertlein began running recreationally after college with his roommate who was a great marathoner. Over the next few years, he completed 5Ks as well as both the St. Jude Half and Full Marathons. However, it wasn’t until Hertlein’s dad suffered a heart attack in 2004 that he became more serious about fitness and nutrition. That wakeup call changed his outlook on working out and eating right, and has inspired him to lead a healthier, more well-rounded life.

HEALTH+FITNESS | June 2015

For the past two years, Hertlein has done CrossFit and strength workouts 3-4 times per week at CrossFit Chickasaw; he has his CrossFit Level 1, CrossFit Endurance and CrossFit Rowing certifications. Aside from CrossFit, Hertlein runs 2-3 days per week and has covered every major distance, including the TN Ragnar Relay. Both a trail and road runner, he varies his weekly runs by doing tempo and track workouts as well as a longer weekend run. With a five-month-old daughter, Hertlein enjoys being active with her when he can, whether that means taking her on a walk or to the farmers’ market with him to teach her where food comes from and what it means to live a healthy life.

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In addition to his workout routine, Hertlein and his family are passionate about nutrition and eating right. With family trips to the farmers’ market, he and his wife Kristin enjoy meal planning, and they stick to a mostly whole-food diet. Eating primarily vegetables, lean meats, fruits, and some dairy and grains, they limit sugars and processed foods and instead choose boiled eggs, nuts, and fruit for snacks. The couple cooks at home almost every night or with friends and family at their homes in order to be able to make better food choices. When they want a treat, they indulge in High Point Pizza or Los Comales Mexican food. Hertlein and his wife try to set a good example for their daughter, allowing her to grow up around fitness and healthy nutrition.

As a new dad, Hertlein has learned to be flexible with his schedule, but he makes time for what’s important. He fits in his workouts according to his daughter’s and wife’s schedules, which sometimes means going in the early mornings before they’re up or even during his lunch break. A Mortgage Banker at Metropolitan Bank, Hertlein finds ways to balance his full-time job with being a full-time dad when he’s away from the office. Being active allows him to spend more time with his family because it gives him the energy he needs to put in a full day’s work and then be present with them at home.

“Since my daughter’s birth, I’ve learned to be more flexible with my schedule, but I make time for what’s important to me — family, fitness, and nutrition.”

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F I T DA D S

RICHARD MURPHY, 45 Kids: Son, Samuel, 14, and daughter, Hannah, 13.

Richard Murphy has been active for most of his life. A lifelong soccer player, he later got into running and triathlons after college. However, it wasn’t until 10 years ago that Murphy fell in love with long-distance running. This father of two juggles a full-time job, family, and putting in roughly 70 miles per week to train for various road and trail ultramarathons ranging in distance from 30-50 miles.

Next on Murphy’s radar is a 10-hour endurance race in Paducah, Kentucky, where he will run a half-mile track as many times as possible in the 10-hour timeframe. Murphy’s favorite race to date is the Swampstomper 50K. Several years ago, his son Samuel was able to run the last quarter of a mile with him to the finish line — a memory he will never forget. Murphy also does strength training and yoga 2-3 days per week at the Church Health Center, where he is the Manager of Exercise Programming. Through a coworker he has also found facial release and trigger point therapies that have shown great results and helped improve his running. As he ages, Murphy realizes that strength training, lifting heavy weights, and mobility work become even more important in order to continue long-distance running.

Fitness plays a big role not only in Murphy’s life but in his family’s life as well. His wife does a number of workouts, changing it up frequently so she doesn’t become bored with the same routine. Their son, Samuel, is a competitive swimmer, and Murphy enjoys discussing training and eating right with him to improve his swimming. Teaching their children the value of discipline and hard work, Murphy and his wife try to set a good example for their children by eating well and staying active so their kids will follow in their footsteps.

HEALTH+FITNESS | June 2015

“The key to balancing family, fitness, and work is to be present in the moment and focus 100% on the task at hand.”

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For the past two years, Murphy and his family have also been diligent about food and nutrition. They eat mainly high-quality fats and proteins and as many vegetables as they can stand while avoiding most processed foods. They enjoy making homemade salsa and kale-based foods and snack on fruits and nuts; coconut oil is a staple for cooking in their house as well. Murphy’s go-to snacks at work are fresh avocados or almonds, which are a quick, easy, and full of healthy fats and proteins. The couple finds that when they eat well their kids eat well, which changes everything.

With four busy schedules, including their teens’ activities as well as their own careers and workout routines, Murphy typically works out or runs in the early mornings or during his lunch break. When the family is at home they spend time together and focus on each other. The key for Murphy to balancing work, fitness, and family is to be present in the moment. When Murphy is at work, he is 100% focused on work. The same is true with his workouts and with his family at home. Murphy has found that by separating those aspects of his life just enough, he is able to blend everything together and find time to fit it all in.

by Christin Yates. Photo by Philip Murphy.

HEALTH+FITNESS | June 2015

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F I T DA D S

JASON WILLIAMS, 33

by Christin Yates. Photo by Philip Murphy.

Kids: Son, Cooper, 10.

With a 10-year-old son and a busy day job as an OB/GYN with MOGA, Jason Williams is limited when it comes to free time. A physician, dad, cyclist, and runner, he finds squeezing it all in a challenge, but that doesn’t keep him from being a fit dad.

A competitive soccer player in high school, Williams enjoyed backpacking while getting his undergraduate degree at the University of Tennessee. He later began running in medical school, eventually completing the St. Jude Half and Full Marathons. Today, this busy dad continues to run 2-3 times per week, is an avid mountain and road cyclist, and participates in the Bikes Plus weekly ride. In addition to his cardio, he’s at the gym three times per week for an hour doing strength training with weights. Williams is a member of the French Riviera Spa (Poplar Plaza), where he gets at least two upper body workouts a week, concentrating on pulling or pushing muscle groups.

HEALTH+FITNESS | June 2015

After gaining weight in med school, Williams knew he needed to educate himself on nutrition and get back to a healthy weight range.

He began counting calories and keeping a food diary to keep track of his caloric intake. Doing so opened his eyes to what he was eating and helped him shed the pounds. The key to Williams’ diet is moderation.

He frequently cheats with pizza or other treats, but now instead of

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eating five slices, he only indulges in two. As an OB/GYN, Williams enjoys helping to educate his patients on healthy eating and exercise and fighting the obesity epidemic in Memphis.

Williams admits that fitting it all in is difficult. He works out at 5:45 a.m. in order to get his workout finished before the day gets started. A fitness and health advocate, he is constantly finding ways to have his son outside with him, whether it’s playing sports or going for bike rides. His goal is to get his son off the iPad and computer and in the outdoors. Being fit and staying active allows him to have more energy for his son and set a good, healthy example for him.

“I encourage my son to put down his iPad and be active outside with me.”

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FIT LI FESTY LE

BEER: A Drink to Your Health

By Kellan Bartosch

While constantly running my yapper all these years working in beer, both in the progressive Western United States or back home in Memphis, encouraging folks to experience the array, appeal, and charisma of good beer, there are certain responses I’ve heard over and over. One of those has to do with health and the purported caloric load from beer.

Drinking mass quantities of Duff beer will definitely make you look like Homer Simpson, but no more than consuming an excess of most other food and drink. Beer may not be a part of your original plan for swimsuit season, but a moderate intake of beer offers plenty of health benefits and compares better to wine and liquor than you might think.

Recently The Brewer’s Association (BrewersAssociation.org) released a neuropsychiatry study from Korea that shed some light on the matter. The biggest variable in the whole study was low to moderate drinking (or LMD). As expected, binge drinking and overconsumption of beer have many detrimental and dangerous effects so consider that as you read the rest of this.

Now on to the benefits!

A summary of the study states, “Low to moderate consumption of beer by the elderly offers protective value against dementia and cognitive decline compared to abstaining.” In essence, the moderate consumption of beer is better than over consumption and complete abstinence. The grey matter of your brain seems to get a boost out of a slight buzz as well.

HEALTH+FITNESS | June 2015

My favorite benefit listed in the study was beer’s role in “aiding intimacy creation.” This is a benefit long understood by humanity, where liquid courage surely lowered inhibitions from the early days in Mesopotamia up to modern-day romances formed from a late night on Beale St. Jokes

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aside, alcohol in moderation acts as a stress reliever to the burdens of everyday life to help set the mood for many lovers out there, and lots of us have a beer or two to thank for that.

Hops are a cone-like flower used in beer for bitterness, flavor, and aroma that also provide a unique health benefit. A longstanding supposed benefit of hops in Europe was the belief in hops as a sleep aid. It turns out they were right. Hops are now recommended by the European Herbal Medicinal Product Committee as a sleep aid that promote circadian rhythms and sleep cycles much like melatonin. The benefit from the hop flower is separate from the lethargy alcohol imparts as products like hop pillows or hop tea isolate the organic value in hops that make them a great sleep aid.

Might we see a Jenny Craig beer one day?

Probably not, but calories in beer aren’t as bad as you think when compared to their boozy counterparts. Beer has always been the assumed heaviest drink, but a sugary margarita and the like can have up to 550 calories. A four-ounce glass of wine generally hovers around 110 calories, and the argument there switches to quantity. Mixed drinks have a wide range of calories comparable to craft beers anywhere in the range of 100-200 calories, with the rare one clocking close to 300 calories on the high end.

The calorie count in beer is much more closely associated with alcohol content than the perception of different styles having more calories (e.g., stout, porter, pilsner, etc.).

“Most of the calories come from the alcohol content and whatever residual sugars may be left after fermentation,” says Brooklyn Brewery brewmaster Garrett Oliver. Beers darker in color are often thought to be the heaviest, but Guinness Stout has only 126 calories because of its low alcohol content at 4.0% ABV. On the flip side, many assume lagers are the lightest styles, and while this is generally true of American adjunct lagers, strong German lagers like bocks are commonly above 200 calories.

People often gripe of being full from beer as opposed to drinking wine or liquor, but this is primarily from volume. A glass of wine is generally 4 to 5 ounces while a mixed drink is similar with 1.5 oz of the base spirit (vodka, bourbon, etc). If this is your biggest obstacle in enjoying beer, I’d suggest purchasing larger

FIT LI FESTY LE format bottles of beer and sharing it amongst friends like you would a bottle of wine. This allows you take in a smaller volume of beer and sample the vast array of flavor, texture, and personality beer can offer.

In addition to all of this, beer has been reported to lower cholesterol and fight cancer through polyphenols and boost protein metabolism via increased albumin. Yeast present in unfiltered and bottleconditioned beers is full of complex B vitamins and proteins. Yeast is a probiotic organism that serves to regulate a number of internal issues.

The roasting process for malts in beers darker in color has gone through the same process as coffee grains, and the high temperatures aid in the creation of antioxidants. Beer is also just the spraying of hops and barley away from being organic. As a natural product, your body processes these calories into energy much quicker than synthetic, preservative-crammed products.

Kellan Bartosch (right) co-owns Wiseacre Brewery with his brother and brewmaster, Davin Bartosch (left), Dad (center). Wiseacre is located at 2783 Broad Ave. For info about tours and taproom hours, go to WisecacreBrew.com.

What’s your excuse now? Get out and start sampling the great variety in beer without the unfounded health worries. It can help protect your brain, is a proven sleep aid, and is a bona fide champion when it comes to aiding in intimacy creation‌so get to drinking! Just make sure to imbibe in moderation.

Run around Wiseacre Brewery and taste their craft beers (after the race) at the 1st Annual Memphis Health+Fitness Broad Ave 5K. Friday night, June 26. Go to RacesOnline.com to register, volunteer, or sponsor the event.

HEALTH+FITNESS | June 2015

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

CAROL LEE ROYER, 58 OCCUPATION: Waddell & Associates, Inc., Senior Wealth Strategist.

SPORT: Bicycling, kayaking, running.

FAMILY: Joe Royer, husband, stepdaughter, Mary Royer Hays, and grandchildren, Jackson and Madeleine Hays.

FIT CLUB: Mid-South Velo, Blue Heron Club.

MOST RECENT RACE: ChattaJack 31 K-2, 1st place.

MOST MEMORABLE WW MOMENT: The Mississippi River Challenge. I paddled from Shelby Forest to Harbortown Marina and biked back to Shelby Forest to retrieve my car.

FAVORITE FITNESS ADVENTURE: Alpine Brevet in Switzerland.

WW HALL OF FAME: The Mayor’s Cup New York City Kayak Championship around the circumference of Manhattan Island, the Colorado Cyclist Copper Triangle (through the Fremont Pass, Tennessee Pass, and Vail Pass), the Haute Route, an Alpine hike from Chamonix to Zermatt, and bike racing in the 1990s winning multiple Tennessee state championships in road racing and time trials.

WHY I ❤ RUNNING, CYCLING, AND PADDLING: The beauty of my surroundings and putting forth maximum effort.

NEXT RACE: The Outdoors Inc., Canoe & Kayak Race on June 20.

WW MUST-HAVES: My HOKA ONE ONE® running shoes, Epic kayak and paddle, 7 Cycle bicycle, and new Apple Watch, which I’m getting to know.

BEST EATS & DRINKS: The spice crusted tuna with a gin gimlet or Manhattan from Tsunami, and anything prepared by Interim chef and cyclist, Jason Dallas.

ON MY NIGHTSTAND: The New Yorker.

PET PEEVE: Litterers.

HEALTH+FITNESS | June 2015

INDULGENCE: Veuve Clicquot champagne.

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Carol Lee’s favorite fitness adventure was biking 132 km through the Swiss Alps in the Alpine Brevet cycling challenge.

Interview by Hailey Thomas. Photo by Sarah McAlexander.

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

JOE CARNEY, 47 OCCUPATION: Commodity trader/crop marketing consultant with Harvest Marketing Group.

SPORT: Running.

FAMILY: Wife, Amy, daughters, Mary Claire, 11, and Catherine, 7.

GROUP RUNS: Breakaway Running on Thursday nights.

WW HALL OF FAME: 2015 Colorado Marathon (3:19:08), 2013 Mississippi Blues Marathon (3:09:55), 2013 Sylamore 50K (4:53:56).

FAVORITE FITNESS ACCOMPLISHMENT: Doublecrossing of the Grand Canyon, aka Rim2Rim2Rim in 2012.

Approximately 48 miles, 20,000 feet of elevation change, 60+ degrees of temperature change, and 14 1/2 hours of fun.

I ❤ RUNNING: You can literally go at your own pace, and there are no excuses if you aren’t ready to go for a race.

ADVICE FOR THE NOVICE: Be prepared. Do the work before the race so all you have to do on race day is show up and run.

WW MUST-HAVES: HOKA ONE ONE® Clifton for the road, Saucony Peregrine for the trail, Vanilla Bean GU for both.

OBSTACLE COURSE: I tore the meniscus in my knee (not while running), and had it repaired in August of 2013.

Recovery took a long time, but it seems to be over now.

BEST EATS & DRINKS: Fino’s Acquisto, Mr. T Rex from Aldo’s, and any Wiseacre beer.

HEALTH+FITNESS | June 2015

STROKE OF LUCK: My high metabolism. I can eat and drink whatever I want as long as I throw in a little exercise.

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Joe crossed the Grand Canyon twice in the Rim2Rim2Rim — 48 miles of running, 20,000 feet of elevation, and 60+ degrees of temperature change — all in 14 1/2 hours.

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

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R ECI PE

CELEBRATE DAD WITH GRILLING AND GOLF This year for Father’s Day, skip the tacky tie and give dad something he truly wants – quality time with the kids who gave him such an honorable title. Plan an intimate family gathering with all his favorite foods and a few special touches that reflect his other passions in life, such as golf.

Let dad savor some grilled goodness (and a healthy dose of antioxidants) with colorful fruit and veggie kabobs. Healthy, hydrating watermelon is the star ingredient of these colorful skewers, which also include marinated chunks of pork.

Add a low-calorie, fat-free side by serving watermelon balls in a fun golf ball-shaped vessel carved from a watermelon rind.

For more recipes and carving ideas using versatile watermelon, visit Watermelon.org.

PORK AND WATERMELON KABOBS q 6 tablespoons brown sugar

q C ooking spray

q 6 tablespoons soy sauce

q S esame seeds for garnish

q 6 tablespoons diced red onion

Combine sugar, soy sauce, onion, garlic, lemon juice, olive oil, thyme and pepper in mixing bowl. Pour into resealable bag and add pork pieces. Seal bag, mix thoroughly and refrigerate for at least 1 hour, turning bag periodically.

q 3 garlic cloves, minced q 3 tablespoons lemon juice q 1 tablespoon olive oil q 1 /4 teaspoon ground thyme q P epper to taste q 1 pound boned, lean pork chop, cut into 1-inch cubes (approximately 38-40 pieces) q 3 2 cubes watermelon (1 inch each), plus extra for garnish if desired q 1 6-24 zucchini rounds (1/2 inch) q 1 6 pineapple chunks, fresh or canned (1 inch each)

HEALTH+FITNESS | June 2015

q 2 4 yellow or orange peppers chunks (1 inch each, approximately 3-4 peppers total)

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Remove pork from bag and reserve marinade.

Thread 5 pork pieces, 4 watermelon cubes, 2-3 zucchini rounds, 2 pineapple chunks and 3 peppers on each of 8 skewers, alternating the order.

Spray cooking surface on heated grill and place kebobs on grill. Grill for 12-15 minutes, or until done, turning and basting frequently with reserved marinade. Garnish with sesame seeds and chunks of watermelon Serves 8.

GOLF BALL SERVING BOWL Wash watermelon under cool running water and pat dry.

On cutting board, place watermelon on side and cut off 1/4-inch to 1/2-inch from stem end, being careful not to cut too deep into white part of rind. This will provide sturdy base.

Use melon baller to make shallow round divots into rind of watermelon to mimic dimples in golf ball. Next, use kitchen knife to peel thin layers of rind off to expose white underneath, being careful not to cut too deep or red flesh will be exposed. Try to get as much of green rind off so it will resemble a white golf ball.

Using paring knife, cut a 3- to 4-inch round circle in top of watermelon.

Hollow out watermelon with spoon or scoop.

Place on tray and add watermelon balls to serve.

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HEALTH+FITNESS | June 2015

Join Mayor Mark Luttrell, Jr., as he hosts the 3rd annual Healthy Shelby 5k on Saturday, June 27th 8am at Shelby Farms Park!

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FIT R ECI PE

Ripley Tomatoes Are Delta Gold While Southerners swelter in the heat of summer, evoking thoughts of fainting couches and hand fans amid the buzzing of mosquitoes and evening crickets’ hum, it’s not all so bad. The beauty of our Delta clay and riverside culture yields a few extra-sweet crops specific to the Southeast. Each summer we are treated to sweet Ripley tomatoes so red inside and out that they almost look fake. Heaven knows what makes them so sweet and delicious, but we do know how to help you keep them farmers’-market fresh. This begins with buying them from farmers. A source from Ripley Tomato World in Ripley, Tennessee, informs us that produce distributors used by grocery stores typically expose their tomatoes to ethylene gas to artificially ripen them overnight, and those tomatoes have the lovely color but often not the time to develop that real Ripley tomato flavor.

Buy from a CSA, farmers’ market, or local farmer for the best flavor.

By Robin Beaudoin

Next, never refrigerate a whole tomato. Have you ever had a garden salad from a chain restaurant with tiny, sour, wrinkly, mushy little tomatoes? The salads must be kept at almost freezer-cold temperatures, causing the membrane cells within to burst, resulting in that dreadful mealy texture.

Tomatoes prefer at least room temperature to help them ripen and not ruin, and it would be a pity to ruin something so special.

Leftover tomato is best just eaten, or made into a side dish of tomato salad with a vinaigrette base to preserve the color and flavor.

Enjoy as many of these sweet, bold, low-calorie beauties as possible while they are fresh, from late June through July. Your skin will appreciate the vitamin E, A, C, and K as you recover from a sunny poolside afternoon or long run with red shoulders. We love them sliced with just a little salt and pepper, but if you buy too many, an herbaceous tomato salad will transport your taste buds straight back to the vine.

Tomato Caprese Side Salad q 2 large Ripley tomatoes, wedge sliced q 6 small mozzarella balls (bocconcini), halved q 2 springs basil, roughly torn q 2 tbsp. extra virgin olive oil q 1 tbsp. champagne or balsamic vinegar q C rushed red pepper flakes and kosher salt Combine tomatoes, cheese, and basil in oil and vinegar. Salt and use red pepper flakes to taste. Serve with a beautiful flank steak, or on a bed of fresh spinach with grilled chicken. Refrigerate leftovers for the following day.

HEALTH+FITNESS | June 2015

Serves 2.

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Tomato Salad with Oregano q 2 cucumbers, peeled, halved, and chopped q 2 large Ripley tomatoes, 1” dice q 1 /2 Vidalia or sweet yellow onion, sliced thin q 2 tsp. fresh oregano, finely sliced q 1 tbsp. red wine vinegar q 1 tbsp. grapeseed oil q K osher salt and cracked black pepper to taste Combine all into glass bowl.

Chill 1 hour before serving.

Serves 4.

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through scenic areas of Memphis beginning and ending at Memorial Park.

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JUNE EVENTS FRIDAY, JUNE 5, 7:00PM Harbortown 5k Memphis, TN www.racesonline.com SATURDAY, JUNE 6, 6:00AM Liz LaVelle Memorial Series Memphis, TN www.racesonline.com SATURDAY, JUNE 7, 12:00PM - 5:00PM Navy Ten Nautical Miler Race Expo Millington, TN www.memphisrunners.com SUNDAY, JUNE 7, 6:00AM Navy Ten Nautical Miler Millington, TN www.memphisrunners.com SATURDAY, JUNE 13, 9:00AM WTFS A5K Bartlett, TN www.racesonline.com SATURDAY, JUNE 13, 9:00AM Get Your Rear In Gear Memphis Memphis, TN www.racesonline.com SATURDAY, JUNE 13, 9:00AM New Tyler YPD 5K Memphis, TN www.racesonline.com

SUNDAY, JUNE 14, 7:00AM Mid-South Transplant Foundation Ride For Life Memphis, TN www.racesonline.com FRIDAY, JUNE 19, 6:30PM Memphis Farmers Market Crop Hop 5k Memphis, TN www.racesonline.com FRIDAY, JUNE 19, 7:00PM U of M Alumni Association Superhero 5k Memphis, TN www.racesonline.com SATURDAY, JUNE 20, 7:30AM Wings On The Wolf Memphis, TN www.racesonline.com SATURDAY, JUNE 20, 8:00AM Memphis Civitan Summer 5k Run / Walk and 1 Mile Fun Run Memphis, TN www.racesonline.com SATURDAY, JUNE 20, 10:00AM Outdoors, Inc. Canoe and Kayak Race Memphis, TN www.racesonline.com

SUNDAY, JUNE 21, 4:00PM The Great Amazing Race Memphis 1M / 5K Adventure Race For Adults & Kids Grades K - 12 Bartlett, TN www.racesonline.com FRIDAY, JUNE 26, 6:30PM Memphis Health + Fitness Broad Ave 5K Memphis, TN www.racesonline.com SATURDAY, JUNE 27, 7:00AM Liz LaVelle Memorial Series - Criterium Memphis, TN www.racesonline.com SATURDAY, JUNE 27, 8:00AM Healthy Shelby 5K Memphis, TN www.racesonline.com SATURDAY, JUNE 27, 8:00AM 19th Annual Ultimate 10K & 5K Memphis, TN www.memphisrunners.com SUNDAY, JUNE 28, 2:00PM Break-A-Leg 5K Memphis, TN www.racesonline.com

COMING IN JULY FRIDAY, JULY 3, 7:00PM Memphis Stars and Stripes 5k Memphis, TN www.racesonline.com MONDAY, JULY 6, 5:00PM 7:00PM Women Run / Walk Memphis Expo Memphis, TN www.memphisrunners.com SATURDAY, JULY 11, 7:00AM Liz LaVelle Memorial Series Time Trial / Team Trial Memphis, TN www.racesonline.com SATURDAY, JULY 11, 8:00AM Hope 5k Memphis, TN www.memphisrunners.com SUNDAY, JULY 12, 7:00AM MRTC RRS 1st 5K Memphis, TN www.memphisrunners.com

SATURDAY, JUNE 13, 7:00PM Gibson Guitar 5k Memphis, TN www.racesonline.com

HEALTH+FITNESS | June 2015

VISIT MEMPHISHEALTHANDFITNESS.COM FOR A LIST OF WEEKLY RUNS & RIDES!

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HEALTH+FITNESS | June 2015

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05.17.15

PHOTO FI N ISH

33rd ANNUAL MEMPHIS IN MAY TRIATHLON THIS WAS ONE OF THE TRIATHLONS IN A WEEKEND OF DAILY TRIATHLONS HELD IN MILLINGTON, TN

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HEALTH+FITNESS | June 2015

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1. Morgan Prince and Myles Prince

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9. Erin Pratcher

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

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05.21.15

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ZOOM THROUGH THE ZOO THIS RACE WAS A PART OF THE M-TOWN RACE SERIES!

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9. Mallory Bader and Kirby Long

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10. Brian Sharkey Vaught and Michelle Sharkey Vaught

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