H+F November 2015

INSPIRING ACTIVE LIFESTYLES SINCE 1996

Frances Lawhead

NOVEMBER 2015

GET OUTSIDE! Cool Weather Gear

Doc Lives in the FAST LANE

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FAST

Spaghetti Squash Toppers

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Think Think OrthoMemphis

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Urgent Orthopaedic Care Now with two convenient Mid-South locations, it’s easier than ever to skip the ER and save time and money. For sprains, muscle, bone, or joint injuries, Think O. OrthoStat provides fast, urgent care and you’ll always be seen by an orthopaedic specialist. For more information visit orthomemphis.com or call 901.261.STAT.

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GET YOU R NORMAL BACK Right: Christie Perkins, Semmes Murphey patient and mother of three who thought she would never run again until she met Dr. Cardenas. A painful ruptured and bulging disc in her back led to minimally invasive spine surgery, and now she’s back on the trail and ready for a half marathon!

6325 Humphreys Boulevard | Memphis, TN 38120 | Appt : (901) 522-7722 | Office : (901) 522-7700 Additional Outclinics: Union City, TN | Jackson, TN | DeSoto, MS | Grenada, MS | Tupelo, MS | Batesville, MS

HEALTH+FITNESS | November 2015

semmes-murphey.com

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H+F NOVEMBER ES TABLISHED IN 1996

ON THE COVER

19 years and running stronger Publisher Amy Goode

10 Fast Relief from Foot Pain 20 Get Outside! Cool Weather Gear 26 Frances Lawhead:

amygfitness@comcast.net

901.218.4993

CONSULTANTS Executive Editor Hailey Thomas

Doc Lives in the Fast Lane

hailey@memphishealthandfitness.com

30 Party-Friendly:

30

6 Spaghetti Squash Toppers

LIVING HEALTHY 8 Prediabetes Awareness 12 Back Pain Therapy for Muscle Strains

14 Your Guide to Beating Diabetes

BEAUTY 16 Feed Your Face: DIY Face Masks

LIFESTYLE 18 Pippin Comes to Orpheum 22 Pushing One Another:

Gene Carter and Paul Appleby

HEALTH+FITNESS | November 2015

24 Living Better with Diabetes

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FIT FOOD 32 Recipe: Butter Pecan

Mashed Sweet Potato

IN EVERY ISSUE 6 Starting Line:

Fit Photos, Facts, and Products

26 Weekend Warriors:

Francis Lawhead, John Payne

34 Events Calendar 36 Photo Finish:

– Puppy Up – MIFA’s Feed the Soul Fundraiser – Zumbathon

901.335.6005

Advertising & Marketing Amy Goode 901.218.4993 Hailey Thomas 901.335.6005 Copy Editor Ross McDaniel Contributing Editors Robin Beaudoin Marcia Scott Erica Walters Kristen Waddell Alex Driver Graphic Design Brian Williams Photographers Philip Murphy 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 © 2015.

On the Cover: Frances Lawhead Photo by Sarah McAlexander

Regional One Health is creating a new concept for care at our new location in east Memphis, where 385 crosses Kirby Parkway. This modern and convenient health care campus not only provides primary care, but specialty care, too. New services include internal medicine, cardiology, endocrinology, rheumatology, reproductive medicine, urogynecology, an outpatient rehabilitative medicine center, imaging center, and a pharmacy. It’s not just our job to create new, convenient services that help you live a healthier life; it’s what we love to do.

WE’RE PROUD TO ANNOUNCE

a new campus IN EAST MEMPHIS.

HEALTH+FITNESS | November 2015

Learn more at RegionalOneHealth.org/East

Your life. Our passion.

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STARTING LINE

FIT TRIP

H+F GIVES A SHOUT-OUT TO…

Sabrina Samuels (with pacer Cam) ran the 6-mile run with the Nike Run Club in October while she was vacationing in Santa Monica.

Runners Erika DillonEchols and Trina Bland ran the Chick-fil-A 5K benefiting Junior Achievement of Memphis and the Mid-South

Wade Davis and wife Rebecca, with son Hampton, took a fit trip to the Rocky Mountains in Colorado. Wade completed the 100-mile mountain bike race in Leadville, and Rebecca ran the 14K in Breckenridge and 10K in Leadville.

Ten riders from the

West Tennessee JDRF Chapter

Back row; Jeanie McClain and Ryan McClatchey.

Front row; Jeff Hughey, Karen Roth, (West TN Chapter Coach,) Barb McClatchey, Kyle Hosp, Vince Sampietro, Darlene Sampietro, Mark Whitehead and Randy McClain.

(Juvenile Diabetes Research Foundation) took part in the Ride to Cure Diabetes in Death Valley, California, on Saturday, October 17. Over $1.5 million was raised to fund research for better treatment options and to one day cure type one diabetes.

Turn type one into type none!

For more info on this, visit jdrf.org.

Founder Teri Trotter with Cynthia Saatkamp

FIT PICK:

Runner’s World Meals on the Run

HEALTH+FITNESS | November 2015

Geared for runners, the book separates recipes into categories like: pre-run nutrition, mid-run fuel, and post-run recovery. Healthy meals, snacks, sides, and more that can be made in 30 minutes or less. $26.95. amazon.com

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Reginelli Recommends:

The Pink Wig Rocks benefit and auction held on Oct 16th, raised $10,000 for the The Pink Wig Project, a nonprofit organization that provides pink wigs to breast cancer patients and survivors at no cost, in addition to raising funds and awareness for genetically related cancers in women. For more information visit PinkWigProject.org.

Photo Credit: Khora Woods

2013 Old Soul Pinot Noir Old Soul is not your ordinary Pinot Noir. Like older souls, it’s more interesting and complex. Dryer than most Pinot’s, Old Soul is smoky and rich and is a perfect transitioning wine for the colder months ahead.

Bring Old Soul to your Thanksgiving feast. It will compliment the cornucopia of all the flavors and textures on your table. On sale now $13.99.

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

BEEN ON A FIT TRIP?

SEND A PHOTO AND BRIEF CAPTION TO HAILEY@MEMPHISHEALTHANDFITNESS.COM AND YOU MAY BE FEATURED IN THE NEXT ISSUE!

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.

No Pain is Your Gain and Our Goal

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.

Sam

I’m a native Memphian, a University of Memphis alum, and a writer. I enjoy taking in the sights, sounds, and tastes that our wonderful city has to offer. Pro: I’m bookish and fancy myself a good conversationalist. Con: I talk about cats and CrossFit more than most might appreciate.

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.

Sarah

Sarah received her BFA in photography from the University of Memphis and now works as a freelance photographer and a technician for lensrentals.com. She spends much of her time in front of her computer editing, but her free time is devoted to trying every Sunday brunch Memphis has to offer.

Erica

Erica Walters is a health coach/educator. 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

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.

Our experienced physicians are committed to providing exceptional patient care in Orthopedic Surgery, Sports Medicine, MAKOplasty & Physical Therapy.

J. Ted Galyon, M.D. W. Lee Moffatt, M.D. Peter B. Lindy, M.D.

Call to schedule your appointment today.

Chris

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.

Alex

Alex is a writer who graduated from the University of Tennessee with a B.A. in Communication Studies.

Alex has completely dedicated her lifestyle to health and fitness, and loves finding fun new ways to get up and move. Her favorite way to sweat is through TRX, kickboxing, and hot yoga.

facebook.com/ MemphisHealthFitnessMag

@MemHealthFitMag

please recycle

East Memphis Location

Bartlett Location

Loewenberg Building 6005 Park Ave., St. 309

Medical Arts Pavillion 2996 Kate Bond Rd, St. 301

(901) 682-5642

(901) 791-0347

HEALTH+FITNESS | November 2015

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 chrishopephotography.com.

www.eastmemphisortho.com

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LIVING HEALTHY

Prediabetes Awareness

By Ibiye Owei, MD and Samuel Dagogo-Jack, MD

Although most people know about diabetes, there is a major lack of awareness of a related condition called prediabetes.

Prediabetes is diagnosed when the blood sugar is higher than normal, but not quite as high as diabetes. Those with prediabetes develop diabetes at a rate of about 10 percent per year. Thus, within five to 10 years, most people with prediabetes will have developed diabetes.

The Centers for Disease Control (CDC) estimates that there are about 86 million Americans with prediabetes. As a result, the American Diabetes Association (ADA) aims to raise awareness of both prediabetes and diabetes.

Diabetes is a common condition in which the body’s ability to regulate blood glucose (sugar) has become seriously compromised, resulting in elevated blood glucose levels.

There are currently 29.1 million people in the United States with diabetes, and 8.1 million people with the condition are undiagnosed.

HEALTH+FITNESS | November 2015

Diabetes is important to recognize and treat promptly because it is the leading cause of heart disease, stroke, blindness, kidney failure, and amputations. There is abundant evidence that good diabetes control prevents many of these complications.

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Tennesseans and residents of Shelby County should pay particular attention to prediabetes and diabetes because we live in the “Diabetes Belt.” The CDC defines the Diabetes Belt as a collection of neighboring counties with higher-than-usual rates of diabetes. For example, within the Diabetes Belt, 11.7 percent of the residents have been diagnosed with diabetes compared to 8.5 percent outside the area. The following states have all or some of their counties within the Diabetes Belt: Alabama, Arkansas, Florida, Georgia, Kentucky, Louisiana, Mississippi, North Carolina, Ohio, Pennsylvania, South Carolina, Tennessee, Texas, Virginia, and West Virginia.

The best way to determine one’s risk is to have blood glucose testing done by a physician. Testing is important because most people with these conditions will not complain of symptoms.

Doctors often look at certain indicators or risk factors when targeting people for screening tests. Some of those include having a family member with the disease, being overweight, having a sedentary lifestyle, and being a member of certain ethnic/racial groups. Also,

the risk of diabetes is higher in people who have hypertension or high cholesterol and in women who have delivered babies weighing nine pounds or more.

For those with diabetes, the top priority is to control the blood glucose levels and prevent complications. This requires a combination of healthy eating, an active lifestyle, and strict adherence to the recommended medication regimen. Healthy eating and physical activity are also very effective in preventing the progression of prediabetes to full-blown diabetes. In fact, many individuals with prediabetes are able to return to normal glucose status by maintaining a healthy diet and increasing physical activity.

Before the 1920s diabetes was an untreatable condition that claimed many lives. Today, advances in medical science have produced

numerous medications and devices that help doctors control diabetes and prevent complications.

The next frontier is to identify people with prediabetes and prevent them from developing diabetes. That will be a great accomplishment for humanity.

Samuel Dagogo-Jack, MD, is the 2015 president, Medicine and Science, for the American Diabetes Association. He is the A.C. Mullins Chair in Translational Research, a professor of Medicine and director of the Division of Endocrinology, Diabetes, and Metabolism in the College of Medicine at The University of Tennessee Health Science Center (UTHSC). Ibiye Owei, MD, is a research fellow in the Division of Endocrinology, Diabetes, and Metabolism at UTHSC.

“The human foot is a masterpiece of engineering and a work of art.”

– Leonardo da Vinci –

ARE YOUR FEET IN CONDITION TO LAST YOU A LIFETIME? Whether for routine foot care or surgery, PODIATRY CENTERS OF MEMPHIS offers caring, comprehensive treatments that can eliminate painful problems that prevent you from being as active as you need to be.

Foot pain does not have to be a way of life. With our expertise and advanced treatment methods, the vast majority of foot ailments are treatable.

Come talk to our team of professionals and see what we can do for you.

We will get you back on your feet and back on track for the long run.

995 S. Yates, Suite 2 Memphis

WE CARE ABOUT YOUR FEET

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901.382.0393

HEALTH+FITNESS | November 2015

Dr. Brian Kiel

podiatrycentersmemphis.net 9

LIVING HEALTHY

New Treatment Offers Fast Relief from Foot Pain

By Brian Kiel, DPM

Hundreds of thousands of people in this country suffer from chronic foot pain, which, besides hurting, prevents them from actively living and working. There are three common causes for foot pain, and a new treatment for the problems: the Tenex Health TX System, an advanced treatment for foot ailments.

Plantar Fasciitis (inflammation of the tissue on the bottom of the heel) and Achilles tendinitis (inflammation of the tendon on the back of the heel) are usually caused by trauma from a hit or twist or repetitive motion of the foot due to abnormal mechanics. In these situations the tissue becomes inflamed and breaks down causing intense pain that dramatically affects a person’s ability to function on a daily basis. Tenex Health TX is an optimal solution for conditions such as these.

TENEX HEALTH TX OFFERS THE FOLLOWING: 1. Quick pain relief 2. Rapid return to normal activity 3. Local anesthesia instead of general

HEALTH+FITNESS | November 2015

4. A 15-20 minute minimally invasive procedure

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Historically, conservative treatment of both conditions consisted of several modalities — rest, ice or heat, and compression with taping. If necessary, injection of a steroid is utilized. If there is not a significant improvement, orthotics to control the mechanics of the foot and reduce the strain may be utilized. For the 1 out of 10 who do not respond to conservative treatment, surgery is the last alternative. In the past and present, an open surgical procedure was used to either lengthen the tissue to reduce stress or to actually remove segments of damaged tissue, including bone. The risks of this type of surgery include damage to surrounding tissue, infection, possible need for a cast, and an extended healing time of up to 12 months.

This new, minimally invasive technique has been developed to remedy this malady. The Tenex Health TX System, developed in collaboration with the Mayo Clinic, combines ultra-sound imaging with an innovative, microtip instrument (hand piece) not much longer than a ballpoint pen. This hand piece uses optimized ultrasonic energy to precisely break up and remove the painful, damaged soft tissue without disturbing surrounding healthy tissue or other major structures. The immediate removal of damaged tissue

promotes a secondary-healing response. The Tenex System is a minimally invasive procedure so patients have less discomfort and faster recovery times compared to a traditional open surgical procedure. The procedure is done in an outpatient setting using sedation and local anesthesia.

Once the painful area is identified on ultrasound and numbed gentle, ultrasonic energy is used to safely break down and remove the damaged tissue through an incision less than one-half of an inch in length.

Following the procedure either a single stitch or steri-strip is used to close the incision.

Recovery is rapid, with people back to normal activity in four weeks or less.

There is an additional procedure for which the Tenex System is very useful. A common mass found on the bottom of the foot is a fibroma, which is benign and frequently painful.

Conservative treatment consists of an injection of a steroid, however, when this is unsuccessful, rather than surgery, removal with the Tenex System is a successful method of treatment.

Dr. Brian Kiel is a podiatrist with Podiatry Centers of Memphis.

To schedule an appointment, call (901) 767-5620 or visit podiatrycentersmemphis.net.

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HEALTH+FITNESS | November 2015

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LIVING HEALTHY

Back Pain Therapy for Muscle Strains

By Raul Cardenas, MD

The updated Bureau of Economic Analysis data shows that from 2000-2012 treatment for musculoskeletal disorders (which include back problems) was the second-largest contributor to overall growth in health services spending.

This amounted to about $188 billion. It should come as no surprise to know that lower back pain is the fifth most common reason for all physician visits in the United States, and it will affect about 80-85% of the population. In other words four out of five people will suffer from back problems at one time or another.

The majority of these episodes are self-limited and respond well to conservative management.

HEALTH+FITNESS | November 2015

The guidelines for back care were published in the Annals of Internal Medicine back in 2007. This was a very useful scientific paper that established seven recommendations for the treatment of these back episodes. They reviewed a total of 131 meta-analyses, randomized controlled trials, and divided back pain in two very broad categories: non-specific low back pain and specific low back pain. We learned that most of the non-specific back pain (85% of back pain episodes) is caused by muscle strain, and no immediate surgical intervention is recommended.

Knowledge of these facts provides some degree of laxity in regards to the prescribed management. Different neurosurgeons have different routines. I usually recommend 2-5 days of rest from exercise (not bed rest) and non-steroidal anti-inflammatory drugs (NSAIDS), which would include ibuprofen and naproxen, followed by gradual return to activities. Medications, such as muscle relaxants, may be needed to reduce muscle spasms. Physical therapy is often prescribed

so the patient can learn how to follow proper body mechanics, such as good posture and lifting correctly, and to improve strength and flexibility in the spine, abdomen, and legs.

numbness in a leg. If you develop progressive weakness, urinary or bowel incontinence, or if you have numbness in your groin or anal region, you should seek treatment.

Following proper body mechanics, keeping a healthy weight and having a strong core is the best method for preventing any future back pain episodes. If there is significant pain that persists beyond a week, I recommend an evaluation by a healthcare professional. If you have been diagnosed with nonspecific back pain and the pain changes in intensity or quality, I also recommend making an appointment with your primary care provider.

This is particularly important if the pain travels down the legs below the knee (suggesting pressure on the nerves as they leave the spinal cord), or if there is weakness or

If the pain is recalcitrant to conservative management, a thorough evaluation by a neurosurgeon is imperative. Your neurosurgeon may require further testing, such as more imaging (MRI or dynamic X-rays), epidural steroid injections (or nerve blocks), and/or nerve conduction tests to aid in the diagnosis.

Dr. Raul Cardenas is a neurosurgeon with Semmes Murphey Clinic. For more information please visit their website at semmes-murphey.com or call (901) 522-7700.

Bite into the Church Health Center’s delicious and nutritious food blog.

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Make a pact with a friend to support each other in getting regular mammograms.

Then follow through. Call 1-844-SIS-PACT or log on to sisterpact.com for more information.

Ask a doctor if a mammogram is right for you.

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HEALTH+FITNESS | November 2015

On our birthdays, we never remind each other about our age. We remind each other about our mammograms.

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LIVING HEALTHY

Your Guide to Beating Diabetes

By Stacy Peterson, MA, CHHC, CSCS, USAW

use the hormone insulin, thus impairing the ability to adequately dispose of glucose.

Insulin resistance is an underlying biochemical imbalance not only in T2D, but cardiovascular disease, hypertension, polycystic ovarian syndrome, and even colon and some breast cancers.

In the 1980s the United States had one of the lowest diabetes rates in the world. Today, however, Americans rank in the upper third of nations. Currently, almost 10% of the U.S. population and about 26% of individuals over the age of 65 have diabetes.

HEALTH+FITNESS | November 2015

Diabetes has significant associations to many other health issues, such as neurological conditions, kidney disease, stroke, and cancer. When comparing adults with a healthy weight (BMI values from 18.5 to 24.9), those with BMI of 40 or higher are two to seven times more likely to develop diabetes, hypertension, arthritis, and asthma.

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Some key diagnostic clues for diabetes are excessive thirst, urination, and/or hunger.

A few additional signs for diabetes: • Slow-healing sores or cuts • Frequent yeast infections • N umbness and tingling of the hands and feet (diabetic neuropathy) • Decreased vision Those individuals who are at high risk for T2D, as noted by the American Diabetes Association, are: • Overweight • Physically inactive • Smokers

THERE ARE THREE TYPES OF DIABETES: TYPE 1, TYPE 2, AND TYPE 3.

• S uffering from unhealthy cholesterol, blood pressure, and/or blood glucose levels

Type 1 Diabetes (T1D) occurs when the body is unable to produce insulin. Currently 5-10% of Americans who are diagnosed with diabetes have T1D. This has been linked to genetics, however genetics is not the sole reason behind why someone acquires T1D. Type 3 diabetes (T3D), also known as Alzheimer’s disease, has been linked to higher plasma insulin levels and reduced insulin clearance resistance, resulting in long-term reduction in brain insulin. Though both T1D and T3D are very important to discuss, we are only going to dive deeper into type 2 diabetes (T2D).

All of the above factors are essential root causes to mend, but let’s look at the last factor: high blood glucose.

T2D is the most frequent type of diabetes. Formerly called “adult onset” diabetes, T2D occurs from the combination of insulin resistance with relative insulin deficiency. Insulin resistance is where the body fails to properly

Simple carbohydrates have fewer sugar molecules bound together.

Foods that are typically known as “white foods” are refined foods, which are digested quickly and move into the blood stream at a fairly rapid rate. Refined sugars are

BLOOD SUGAR = GLUCOSE IN THE BLOOD Glucose is the most basic form of sugar, and is necessary for all cells in the body for energy. The other forms or chains of sugars, known as carbohydrates, need to be broken down by your digestive system to be transformed into the glucose that feeds your cells.

SIMPLE CARBOHYDRATES VS. COMPLEX CARBOHYDRATES

simple carbohydrates, in addition to raisins, potatoes, and juices.

MEDIUM GL FOODS:

Complex carbohydrates are molecules that have many sugars bound to them. These multiple branches slow the digestion of sugars, allowing them to enter the blood stream at a slower and more consistent rate. Complex carbohydrates are usually filled with fiber, vitamins, and minerals with the sugar branches, such as green vegetables, whole grains, and legumes.

• Brown rice

To keep your glucose levels in the healthy ranges and minimize insulin resistance, it is important to look at the glycemic index and glycemic load (GL), the number that estimates how much a particular food will raise one’s blood glucose.

The glycemic index and glycemic load were developed to express the issue of carbohydrate digestion and how quickly foods break down into sugar (or glucose) in the body.

• Sweet potato • Quinoa • Oatmeal HIGH GL FOODS: • Instant oatmeal • White potato • White rice • Bagel (white) FEEL YOUR BEST, AND CHOOSE LOW! Diet, lifestyle, and environment have significant influence on the way we as individuals metabolize specific substances based upon our own genetic uniqueness.

Keeping in mind that we are all individuals, here are some functional approaches to combat diabetes: • C hoose lower-glycemic load foods.

BE IN CONTROL OF YOUR BLOOD SUGAR BY CONSUMING FOODS THAT SLOWLY ABSORB SUGAR, GIVING YOU MORE SUSTAINABLE ENERGY, WEIGHT MANAGEMENT, AND OVERALL HEALTH.

• E liminate refined flours, sugars, soda, sweetened drinks, artificial sweeteners, and all processed foods.

When you eat carbohydrates, your blood sugar rises and releases the hormone insulin.

Insulin helps your cells pull sugar from your bloodstream to use as fuel. Simple carbohydrates raise blood-sugar levels high, which results in an extremely low blood-sugar drop affecting your hormones, moods, and weight, and leaves you more susceptible to chronic diseases, immune complications, and fatigue.

Eating more complex carbohydrates allows your blood-sugar levels to stay more even-keeled, giving you fuel to function throughout the day.

• E xercise most days of the week for at least 30 minutes per day.

LOW GL FOODS: • Almonds • Broccoli • Blueberries • Honey

• C onsume adequate protein (meat or vegetable protein).

• Add healthy fats to all meals.

• M inimize stress levels through exercise, deep breathing, yoga, and/or meditation.

For most type 2 diabetics, the disease can be prevented, delayed, or reversed. It’s about giving your body the tools it needs to function at its optimal level and maintaining a healthy weight while minimizing disease.

Stacy Peterson is a Certified Holistic Health Coach, Strength and Conditioning Specialist, and mentor practicing whole-foods nutrition and physical training to individuals locally and globally. For recipes and other healthy lifestyle tips, visit accelerationsports.net.

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Excuses hold us back from accomplishing our goals.

And there are hundreds of excuses out there to use.

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BEAUT Y

WANT HEALTHY SKIN? Feed it well.

Food for your face is the latest skin-care craze to emerge as part of the reaction against harsh chemicals in our environment. As shocking as it sounds, many beauty advocates are saying that anything that goes on your skin should also be edible.

A local Memphis spa, Renew Wellness Spa, is promoting this skin-care approach with facials made with organic plants, herbs, oils, and essences from around the world. Unlike many facials which are pumped out of the bottle, their twelve custom facials are made fresh for each client. Their raw, food grade plant formulas are mixed and activated right before your treatment. This allows your skin to be “fed” for ultimate skin nutrition and healing.

by Amber Sam Thompson, Beauty Wellness Therapist

The skin is a living organ, not just a surface.

Their formulations go deep within the skin to heal problems at their source using natural ingredients which are safe, compatible, and bioavailable to your living skin. Because each facial is made fresh, they can avoid preservatives, chemicals, fragrances, and colors that may harm your health and damage your natural beauty.

Renew Wellness Spa owner and beauty wellness therapist Amber Sam Thompson says, “We still believe that nature provides some of the best solutions in skin care. Spices from India, green tea and ginseng from China, oceanic marine plants, and French wine and chocolate are just a few of the skin feeding

custom masks that we use create timeless, beautiful skin. Each mask is so pure, you can eat it!”

Renew BeautyFood facials include a dual cleansing, facial dry brushing, enzyme peel, steam, cleansing clay mask, one of our twelve specialty masks, a serum sheet mask and customized hydration. For advanced healing they offer a deep-penetrating LED light mask, or full-facial oxygen mask. renewspamemphis.com (901) 435-6150 3040 Forest Hill Rd #109 Germantown

HEALTH+FITNESS | November 2015

Some of the best skin-care solutions are in your kitchen.

Try these face-food masks to renew your natural glow.

16

OILY/ACNE SKIN

COMBO SKIN:

DRY/AGING SKIN

1 Tbsp of unflavored Greek yogurt 1 tsp of raw honey 6-8 crushed organic blueberries

1 Tbsp of milk 1 tsp of ground flax 1 tsp of raw honey

1 Tbsp of pumpkin puree 1 tsp of milk dash of cinnamon, dash of nutmeg

Crush blueberries and strain juice into yogurt.

Add honey. Apply to face for 30 minutes.

Rinse and tone with witch hazel.

Mix milk and flax into a paste.

Add honey. Apply for 30 min.

Rinse and tone with rose water.

Mix milk and spice and fold in pumpkin puree.

Apply for 30 min. Rinse with cool, brewed green tea with fresh squeezed lemon.

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17

ENTERTAINMENT

Strong Enough for Pippin Bending, twisting, flipping, and stretching 10 feet in the air isn’t easy, but it got Anna Kachalova just where she hoped to be — on tour for the Tony-Award-winning musical Pippin.

by Erica Freeman

Anna Kachalova, center

While Pippin debuted way before Kachalova was born, the two journeys would eventually meet in a color-exploding, vibrantly melodic musical.

Pippin includes catchy songs, high-flying acrobatics, and stunts similar to any Cirque du Soleil show, of which Kachalova has performed in two, Saltimbanco and Iris.

For almost eight months, Kachalova and her castmates travel from city to city. They spend the majority of their day taking care of themselves to put on the best show every time.

This isn’t new to Kachalova, as her journey to Pippin began at the age of six while competing and winning many European and World championships in acro sport representing Russia. In acro sport athletes perform acrobatics, gymnastics, and aerial skills.

“Then I was really nervous, but I always had the support of my mom and friends. I really wanted to make them proud,” Kachalova said. “Now when I perform I’m no longer nervous. I try to perform as perfect as I can for the reaction of the audience.”

HEALTH+FITNESS | November 2015

Not only does the support of her family, friends, and the audience get her through a performance, so does the physical support of fellow castmates, balancing her above their heads, normally on one hand. With such a challenge, Kachalova maintains a healthy routine of exercise and nutrition, which is very important for the tour and keeping her safe.

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“As a performer I have to take care of my body.

It’s really important for me to listen to my body,” Kachalova said. “Every week we have a physical therapist who is available to castmates.”

With any exercise it is important to maintain a healthy body, be it a day off or cross training.

For Kachalova that means staying in motion most times.

“While we are on tour, I do cardio intervals on the elliptical for 30 minutes, three days a week. I also have to stretch. I do that and yoga every day,” Kachalova said.

As staying strong is key to staying injury free and in shape for the tour, Kachalova also maintains healthy nutrition habits. Most mornings, her meal consists of fruit with plain cheerios and milk or coffee. For lunch she’ll have baked or grilled chicken with rice and veggies, and for dinner she’ll have a light salad.

As hydration is also key to staying healthy, she drinks plenty of water and Gatorade.

“My food choices are mostly healthy,” Kachalova said. “But for my treat I do enjoy any kind of dark chocolates.”

Pippin is Broadway’s high-flying, death-defying hit musical.

The new production is the winner of four 2013 Tony Awards®, including Best Musical Revival, and will be in Memphis at the Orpheum Theatre November 17–22. For more information visit orpheum-memphis.com or call (901) 525-3000.

It’s the balance of exercise and nutrition that keeps Kachalova in the air and gives her the ability to contort her body for the high-energy, colorful show. Just as Pippin is the journey of a young man trying to find his meaning in life, Kachalova finds similarities in her own life.

“No matter the role, I connect and belong,” she said.

For Kachalova her meaning is to perform and to be her best at whatever she does for others.

As the tour makes its way to Memphis, Kachalova looks forward to enjoying the views of the Mississippi and being in nature in her spare time.

HEALTH+FITNESS | November 2015

1660 Bonnie Lane, Cordova TN • cordovamedical.com 19

COACH’S CORNER

WINTER WEAR

By Marcia Scott

Dressing for the winter in Memphis can be tricky. We typically don’t get frigid temperatures (at least not very often), but it’s definitely cold. Knowing which pieces work best for Mid-South weather can keep you warm and comfortable on your winter runs. Here are some of our go-to pieces for men and women this winter.

WOMEN’S NIKE EPIC LUX FLASH TIGHT

MEN’S NIKE TECH TIGHT

Full-length tight that offers 360-degree reflectivity. The Dri-FIT fabric wicks sweat for warmth and comfort while its allover reflective print remains visible in the lowlight for your early-morning and evening runs. ($150)

Nike Tech Men’s Running Tights deliver fulllength coverage with breathable mesh insets, an elastic waistband, and durable taping to keep you streamlined for speed. Also comes in a print for those men who want to branch out from plain black tights. ($80, $90 print)

WOMEN’S NIKE AEROLOFT FLASH VEST Fine-tuned for the dark and cold months, this vest helps you stay warm and visible on those early-morning and evening runs. Wind resistance and body-mapped insulation give you the perfect coverage that’s easy to shed and carry with you in a packable design. ($280)

CRAFT BASELAYER Lightweight performance baselayer keeps your body dry in fair to cold conditions. It has an ergonomic fit and dries quickly. #1 go-to baselayer for the season. ($60-$75)

SUGOI SPEEDSTER

HEALTH+FITNESS | November 2015

Mid-weight thermal hooded half-zip. Sleeves come with thumb holes and a watch window. There is also a chest and a back zip pocket. ($110)

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PATAGONIA HOUDINI JACKET Featherweight jacket with a DWR finish. This waterresistant jacket can be packed into the chest zipper pocket. Can be worn over baselayers and mid-weight layers. ($99)

SUGOI MIDZERO ZAP TIGHT Comfortable and technical fleeced warmth with a modern fit and 360-degree reflectivity for superior protection and visibility. ($95)

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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WADE’S BIG ADVENTURE 8- and 18-mile Trail Races Sunday, November 8, 2015 Shelby Farms, 8am Visit fleetfeetmemphis.com/wades

HEALTH+FITNESS | November 2015

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O l i v e

21

INSPIRATION

PUSHING ONE ANOTHER:

THE STORY OF GENE CARTER AND PAUL APPLEBY The story of Gene Carter and Paul Appleby began in 2004. Gene was inspired by a video about Dick and Rick Hoyt, a father and son duo who run together, with Dick pushing Rick in a wheelchair. After watching the video, Gene approached Paul, who has Cerebral Palsy like Rick, and asked him if he would be interested in running like the Hoyts. Paul was thrilled with the idea, and their relationship and racing career began from there.

by Christin Yates.

Photo by Jim Weber.

imagine finishing a race without Paul.

Gene and Paul train together two days per week on the weekends. Gene also does three solo runs per week — a tempo run on Tuesdays, an 8-mile run on Wednesdays, and a speed workout with the Fleet Feet team on Thursday evenings. Monday and Friday are their rest days. The two keep a regimented and rigid training schedule in order to accommodate all the races in which they want to participate.

Since the pair’s start more than a decade ago, Gene and Paul have competed in more than 140 races, including a 50-mile ultramarathon, 17 marathons, 14 half marathons, and many other 5Ks and 10Ks. In fact, the duo qualified for the 2013 Boston Marathon and finished the race less than an hour before the bombings went off. Though Gene admits that racing with a wheelchair was tough at first because he could not move his arms, he is more than accustomed to pushing Paul after working together for 11 years.

Finding a racing wheelchair has not always been easy. Their first racing chair was donated by the United Cerebral Palsy Foundation, and the second was donated by a church. Their current chair was provided through fundraising efforts by the help of friends and family. Their racing journey has inspired Paul to start Paul’s Dream Team (facebook.com/ paulsdreamteam), which was founded to raise funds for racing wheelchairs so others with physical disabilities have a chance to run.

While it appears as though Gene is pushing Paul, Gene says Paul is the one pushing him. Constantly giving Gene positive encouragement, Paul is the motivation Gene needs to persevere through tough points in races. Although Gene may be able to physically run slightly faster without the chair, Paul makes him faster mentally. Now Gene can’t

Their next running goal is to qualify for the Boston Marathon again.

They’re registered for both the St. Jude Marathon in December and the New Orleans Marathon in February 2016. In addition they hope to raise awareness and funds for Paul’s Dream Team in order to help other runners and people with disabilities do what they are able to.

HEALTH+FITNESS | November 2015

“WE ALL HAVE PROBLEMS THAT WE ARE WORKING TO OVERCOME, AND PAUL REMINDS ME EVERY DAY THAT WE CAN MAKE IT.”

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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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SUCCESS STORY

Della Adams: Living Exceedingly Better with Type-2 Diabetes AGE: 56 OCCUPATION: GIS (Geographic Information Systems) Manager for the City of Memphis.

FAVORITE FITNESS ACTIVITY: Olympic-style weightlifting.

FAVORITE FOOD: Authentic Chinese food.

FAVORITE MOVIE: “Fools Rush In.”

Born in China, Della Adams moved to Memphis at a young age. After obtaining her degree in Chemical Engineering from The University of Tennessee, she returned home to Memphis.

Adams grew up working in her family’s restaurants. The Adams owned a local chain of Chinese fast-food restaurants, The Chop Suey House, and a number of other fullservice restaurants. For 15 years Adams owned and operated two restaurants of her own, Memphis’ first Chinese buffet, Bejing, and a causal restaurant, China House.

Though she eventually left the restaurant business and returned to college to obtain a graduate degree in Geographic Information Systems, Adams never lost her love for cooking and enjoying great food.

HEALTH+FITNESS | November 2015

Adams recalls her weight struggle beginning in her late 20s, after the birth of her son. She attributes this ongoing struggle to genetics, hormone issues, and a lifelong love of starchy foods. In time Adams’ doctor diagnosed her with type-2 diabetes, a disease from which her mother also suffered.

For many years Adams took Metformin, an oral diabetes medication. She followed The American Diabetes Association’s recommendations for food intake and exercise. “I ate lots of low-fat, whole-grain foods. I walked and regularly used an elliptical trainer,” Adams said. Despite this, I continued to gain weight and get sicker.

About five years ago, Adams’ weight reached 215 pounds. “I couldn’t walk up a flight of stairs without having to stop halfway to catch my breath,” she said. Also, her doctor

by Sam Finley. Photo by Sarah McAlexander.

informed her that her diabetes had reached the point that her oral medication was no longer sufficient in controlling the disease and recommended she begin taking insulin injections.

“That was the straw that broke the camel’s back,” Adams said. She and her husband Richard joined Faction Strength and Conditioning, Home of CrossFit Memphis, in April 2011.

They fell in love with strength-andconditioning-style exercise nearly immediately. However, for Adams, giving up rice, a staple of her favorite Chinese meals, was nearly unthinkable at the time.

Nevertheless, four months after joining Faction, she and Richard gave the Paleo diet a try. Her initial plan allowed for cheat meals on the weekends and a glass of wine each night.

She lost six pounds.

In January 2012 she participated in a strict Paleo challenge, no wine, no cheats/treats.

She lost 20 pounds in 30 days. In all she lost 40 pounds, and went from a size 18 to a size 8/10.

Adams is immensely proud of her physical transformation. However, she is much prouder of the changes to her physical health. “My doctor said she’d never seen anything like this. My A1C was and continues to be in the normal range,” Adams said. “I decreased my oral diabetes medication by half. No insulin shots!”

Four and a half years into this journey, Adams considers maintaining her health a constant endeavor. “Your body is not static,” she says.

“Maintenance requires diligence.”

Currently, Adams stays in shape though Olympic-style weight training. She also founded City Fit, a strength and conditioning program at work. She leads a group of 10 other City of Memphis coworkers in a CrossFit-style workout program three days per week during lunchtime.

Adams’ life transformation extends beyond Faction Strength and Conditioning and City Fit. After starting the Paleo diet and realizing there were very few tasty options in the way

of Paleo-friendly desserts and pastries, she and Richard started their business, Nourishe.

Nourishe’s boxed, ready-to-bake goodies are available online and at most Whole Foods stores in the Mid-South and beyond.

Next on the horizon for Adams is a book, 5 Star Paleo, which will be available for Kindle in the coming months. 5 Star Paleo includes gourmet recipes that are Paleo-friendly, gluten free, and low in sugar.

Finally, Adams plans to continue to train with the intention of eventually competing in her age group at an Olympic weightlifting competition. Beyond that, Adams says she wants to continue to learn more about her body, work hard, and gain knowledge, which is imperative when it comes to one’s health.

WHAT IS THE A1C TEST? THE A1C TEST IS A COMMON BLOOD TEST USED TO DIAGNOSE TYPE 1 AND

TYPE 2 DIABETES. IT SHOWS YOUR AVERAGE BLOOD SUGAR LEVEL OVER THE PAST TWO TO THREE MONTHS.

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WEEKEND WARRIOR

FRANCES LAWHEAD, 35 OCCUPATION: Dermatologist, with a focus on skin cancer, at Memphis Dermatology Clinic.

SPORT: Running and Tennis.

FAMILY: Husband Jake, two daughters Sadie and Iris, and a dog named Raza.

FIT CLUB: I’m religious about Paul Sax’s Tuesday night track workout. I also play tennis on a few USTA teams and in several tournaments a year. My favorite place to play is the University Club.

WW HALL OF FAME: In 2015 I was top female overall in the Lisa Lassandrello 5K (19:38), Zoom Through The Zoo 4-miler (25:23), Bud Mile (5:32), Forrest Spence 5K (20:04), and Sole to Soul 5K (21:27). I know of some super-fast women in Memphis who clearly didn’t attend those events.

FAVORITE FITNESS ACCOMPLISHMENTS: This year I broke 1:30 for the half marathon (Germantown Half Marathon), and had PRs in the four mile, 5K, three mile, and one mile. My husband (a great tennis player) worked with me a lot on the court, and I was undefeated at 4.5 USTA tennis locally and at state in 2014, so I got bumped to the 5.0 level. He also convinced me to enter some higher-level tournaments (more junior and college-player oriented). It has forced me to work on my game in new ways, and I’ve met some really great players.

I ❤ RUNNING & TENNIS: I’m thankful every time I get to play tennis or run.

IN TRAINING FOR: I have some 5K goals, and I’m running the St. Jude Half Marathon. Chris Winter with BPC Performance has been helping me this last month with my training schedule. No pressure, Chris.

HEALTH+FITNESS | November 2015

OBSTACLE COURSE: I had back-to-back pregnancies with C-sections. I was a new mom, back at work, out of shape, exhausted, and slow. Paul Sax kept telling me I would be faster than I ever had been. It took two and a half years, but he was right. Having experienced it firsthand, I try to always encourage runners who are new moms.

26

“I am thankful every time I get to play tennis or run.”

COURSE ADJUSTMENT: I’m not a natural “morning person” and fought it until about a year ago, but I realized if I really wanted to get better without sacrificing time with my family, I had to be great at being a “very early morning person.”

BEST EATS: I’m mildly obsessed with everything on the menu at Bounty on Broad.

WHAT ARE YOU READING NOW? I make an effort to read dermatology medical journals once a week. Other than that, the kids and I are currently loving Walter The Baker and The Very Fairy Princess.

Interview by Hailey Thomas. Photo by Sarah McAlexander.

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HEALTH+FITNESS | November 2015

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WEEKEND WARRIOR

JOHN PAYNE, 36 OCCUPATION: Analyst, AutoZone.

SPORT: Wheelchair Racing.

FAMILY: Z-Bo, a big, lazy greyhound.

FIT CLUB: Breakaway Running Race Team.

WW HALL OF FAME: Ultimate 5K (my current PR of 14:35), Breakaway Bardog 5K, Cooper Young 4-Miler.

FAVORITE FITNESS ACCOMPLISHMENT: Howard Aslinger 24-Hour Endurance Run. I ran 167 miles.

MOST MEMORABLE WW EVENT: My favorite is the Breakaway Bardog 5K. A great race and great after party.

I ❤ RUNNING: Running helps me clear my mind, nothing better than a nice long run to help clear the mind and make you feel energized. Also, I have met some great friends through the sport.

IN TRAINING FOR: Miracle Match 50K in Waco, TX, in January, and the Howard Aslinger 12-Hour Endurance Run in Cape Girardeau, MO, in March.

BEST EATS: Sekisui — the crab salad, spicy crawfish roll, and Redbird roll.

WW MUST-HAVES: Breakaway Race Team Jersey, Racing Wheelchair, and my Zipp Disc Wheels.

BUCKET LIST: Boston, if I ever manage to qualify. The qualifier for the wheelchair division is two hours.

ON YOUR NIGHTSTAND: The Bible.

VICE: Candy — any kind of candy — fruity or chocolate.

QUOTE: Jeremiah 29:11 is my life verse: “For I know the plans I have for you,” declares the Lord, “plans to prosper you and not harm you, plans to give you a hope and a future.”

“I was paralyzed in a mountain bike accident in 1998, but I never let it slow me down.”

HEALTH+FITNESS | November 2015

OBSTACLE COURSE: I was paralyzed in a mountain bike accident in 1998, but I never let it slow me down. I became active in wheelchair racing in 2003 through some friends at work. My first race was the St. Jude Half Marathon.

ADVICE FOR NEWBIES: Try and keep it fun. Keeping it fun versus making it work will keep you from burning out.

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Interview by Hailey Thomas. Photo by Sarah McAlexander.

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FIT RECIPE

How To Style Your SPAGHETTI SQUASH Spaghetti squash is a confusing concept for many that satisfies most. Versatile and virtually carb-free, the new form of noodles will replenish your spaghetti fix and serve as the centerpiece to your next dinner party.

Plentiful cooking methods for spaghetti squash include baking, roasting, or boiling. I prefer to liberally fork the squash, place it in a microwave-safe dish with one inch of water, and cook on high for 10 minutes. Upon cooling for five minutes, slice the squash lengthwise, and remove seeds with a fork.

Provide each guest with a prepared squash half — a bowl of spaghetti in itself — to top with a wealth of ingredients and enjoy on the spot. The topping bar is especially family- and party-friendly, and, of course, creatively indulging.

HEALTH+FITNESS | November 2015

Cara Greenstein is the creator of Caramelized, a food and lifestyle site recently recognized as Best Blog in Memphis by the Commercial Appeal’s annual Memphis Most awards. A native Memphian who just returned to her roots from Austin, Cara practices public relations at doug carpenter & associates by day and writes recipes and entertainment tips by night. Follow Cara’s adventures on Facebook and Instagram, or read the blog directly at caramelizedblog.com.

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Article and photos

by Cara Greenstein

SPAGHETTI SQUASH TOPPING BAR Ingredients:

q Meatballs

q Arugula, steamed or raw

q Italian sausage, browned

q Wild mushrooms, caramelized

q Basil pesto

q Diced tomatoes, roasted and/or raw

q Cotija cheese, crumbled

q Artichoke hearts

q Salt and pepper

q Kalamata olives

q Olive oil

q Diced avocado

q Butter

q Black beans

q Roasted garlic

q Radishes

q Parmigiano-Reggiano cheese, grated

Topping combinations: SIMPLE: butter + garlic + parmigiano-reggiano RUSTIC ITALIAN: arugula + wild mushroom + garlic + parmigiano-reggiano MEDITERRANEAN: arugula + artichokes + olives + roasted tomato + garlic FRESH MEX: avocado + raw tomato + black bean + radish + Cotija PESTO: olive oil + basil pesto + parmigiano-reggiano MEAT LOVERS’: meatball + sausage + roasted tomato + olive oil

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OVERTON SQUARE

Lifestyle

FORMERLY BOGIE’S DELI

Lettuce Eat offers salads and wraps, with an emphasis on fresh ingredients and attentive preparation.

Lettuce Eat is open for lunch and dinner, to dine in or carry out. Catering available.

Position your restaurant as a go-to establishment with our target audience of healthy lifestylers!

Health+Fitness Magazine is the source for all things health, fitness and diet related. Our readers are loyal customers seeking out delicious, healthy and locally sourced menu options to align with their lifestyle.

To brand your business call Amy Goode at 901-218-4993.

6641 Poplar Ave Suite #106 in Germantown

901.552.5604

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FIT RECIPE

STALKING CELERY: Food Blogging for Good Scott Morris founded the Church Health Center (CHC) in 1987 as a nonprofit to provide affordable healthcare and wellness services to the working uninsured of Shelby County. In a world before the Affordable Care Act, they provided checkups and sick visits on a sliding scale based on income. A few years later, CHC started offering wellness services to the community, including a gym, cooking classes, and a children’s area to provide the tools for a healthy lifestyle for all people regardless of their income bracket. The CHC is spread out into 14 buildings all over Midtown, and, in the spring of 2017, Church Health Center will anchor Crosstown’s new facilities, including a faith community outreach team, clinics, a wellness facility, and a demonstration kitchen.

Stalking Celery’s BUTTER PECAN MASHED SWEET POTATOES q 4 medium sweet potatoes, unpeeled q 1 1/2 tablespoons unsalted butter q 2 tablespoons fat-free milk

HEALTH+FITNESS | November 2015

q 1/4 teaspoon salt

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q 1/4 cup chopped pecans, toasted Pierce each potato with a fork three to four times on each side. Wrap each potato in a damp paper towel. Microwave on high for 8-10 minutes, turning halfway through. Let potatoes cool. Cut in half and scoop into bowl. Mash the potatoes.

Heat butter in a small saucepan over medium heat. Cook for 3 minutes or until browned.

Stir butter, milk, and salt into the potato pulp.

Top with pecans, and serve warm.

4 servings Total Time: 20 minutes

FOR MORE RECIPES VISIT stalkingcelery.com.

Emily Austin, Communications Director for Church Health Center, works intimately with the organization’s popular food blog, stalkingcelery.org. “Stalking Celery is about a year old; we’re still a fairly new blog,” Austin said. “We have a demonstration kitchen, and we believe if you’re trying to live a healthier lifestyle, you don’t have to give up the foods you’ve grown up with — you can remake them, and make them cost-effectively. You don’t have to use your whole paycheck to eat healthy.”

Carolyn Nichols has been at the head of that ministry, and she develops the recipes along with Jimmy Hoxsey, a trained chef. They create delicious and affordable meals, including soul food makeovers for the holidays when people tend to overeat. “Tasting is a really important part of the classes,” Nichols said. “We try to

by Robin Beaudoin

use ingredients people may have in their house, and there are no forbidden foods, but we love to see people try new foods.” Many dishes can be cooked as easily for 20 as for one person.

Some visitors to the cooking classes are surprised by nutrition tips that they never learned growing up. “I think people are surprised about portion sizes and the importance of portion size, even for healthy foods like fruits and vegetables,” Nichols added. “We have a lot of diabetics come in, and we emphasize eating smaller meals throughout the day.” The food blog was created to make the successful recipes accessible to the public, and to help elevate the public’s palate through flavorful and healthful recipes that can be enjoyed by every generation.

“You don’t have to use your whole paycheck to be healthy.”

- Emily Austin

Healthy Food Doesn’t Have to Be Bland.

Delicious Food Doesn’t Have to Be Unhealthy.

Each Meal Crafted by Chef Julliet • Locally Owned

Sophisticated Food In CASUAL Atmosphere.

Gluten Free • Lactose Free • Organic Options Dine In • Take Out • Catering • Gourmet Pastries • Private Events

BUSY LIFESTYLE?

Buy a 3 Day Meal Plan and receive a FREE Dessert (a $10 value)!

Valet Parking Available Nightly 120 Monroe Avenue, Downtown 901-527-7085 www.McEwensOnMonroe.com

901-509-8675 jullesposhfoods.com

– Frozen Shoulder – Muscle Strain – Carpal Tunnel – Tennis Elbow – Knee Problems

Dr. Darrin Jessop is Master Certified in Active Release Technique (ART). All of these conditions and more can be resolved quickly and permanently with ART.

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2121 Germantown Rd. · Germantown Just south of Poplar on Germantown Rd.

901.757.9000

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HEALTH+FITNESS | November 2015

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6300 Poplar Avenue, Suite 110 (Poplar and Massey) Memphis, TN 38119

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NOVEMBER EVENTS SUNDAY, NOVEMBER 1, 8:00AM

SUNDAY, NOVEMBER 8, 2:00PM

29th Annual Outdoors Inc. Cyclocross Championship Race Greenbelt Park on Mud Island, Memphis, TN outdoorsinc.com

Run the Farm Memphis 10k and 5k Memphis,TN www.racesonline.com

SUNDAY, NOVEMBER 1, 2:00PM

15th Annual Race for Education 5k Memphis,TN www.racesonline.com

Susan G. Komen Memphis - Midsouth Race for the Cure Memphis, TN www.racesonline.com

SATURDAY, NOVEMBER 1, 2:00PM True Blue 5k Memphis, TN www.racesonline.com

SATURDAY, NOVEMBER 1, 7:00AM The Mid-South DD 5K Memphis, TN www.racesonline.com

HEALTH+FITNESS | November 2015

SATURDAY, NOVEMBER 7, 8:00AM

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SATURDAY, NOVEMBER 14, 9:00AM

SUNDAY, NOVEMBER 15, 7:00AM MRTC RRS 2nd Half Marathon Millington,TN www.memphisrunners.com

SATURDAY, NOVEMBER 21, 9:00AM Harding Academy Presents Happy in Memphis 5k Memphis,TN www.racesonline.com

SATURDAY, NOVEMBER 21, 9:00AM

1 Less Orphan Barlett, TN www.racesonline.com

House of Mews Meowathon 5k & Silent Auction Memphis,TN www.racesonline.com

SATURDAY, NOVEMBER 7, 9:00AM

SATURDAY, NOVEMBER 21, 9:00AM

Race for Grace 5k & 1Mile Walk/Run Memphis,TN www.racesonline.com

Panther Pride 5k Celebration Bartlett, TN www.racesonline.com

SATURDAY, NOVEMBER 7, 9:00AM

THURSDAY, NOVEMBER 26, 9:00AM

Steps for Stovall 5k Run and 1 Mile Family Fun Walk Southaven, MS www.racesonline.com

Memphis Turkey Trot 4 Miler and Turkey Leg Relay Memphis,TN www.memphisrunners.com

SATURDAY, NOVEMBER 7, 10:30AM

SATURDAY, NOVEMBER 28, 9:00AM

2nd Annual Spike’s Sprint 5k/Fun Run Memphis,TN www.racesonline.com

MRC 8th Annual Recovery Run 5k Memphis,TN www.memphisrunners.com

COMING IN DECEMBER SATURDAY, DECEMBER 5, 7:00AM St. Jude Memphis Marathon Weekend Memphis,TN www.racesonline.com

SATURDAY, DECEMBER 12, 9:00AM Run Run Rudolph 5k Memphis,TN www.racesonline.com

MONDAY, DECEMBER 28, 6:00PM Starry 4K Run/Walk Memphis,TN www.racesonline.com

THURSDAY, DECEMBER 31, 12:00AM Memphis Runners Track Club Memphis,TN www.racesonline.com

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

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$100 1st place overall m+f | $75 2nd place overall m+f | $50 3rd overall m+f Awards | Long-sleeved tee | Chili | Live music by Evening Shade

Upcoming Events 2016 April 30 | Natchez Trace Century, Ridgeland, MS May 21 - 22 | Memphis In May Triathlon Sports Weekend June 4 | Heatwave Tri, Ridgeland, MS pr-eventmanagement.net

TBA | Dragonfly Tri, Sardis, MS

Fitness Classes All classes are open to the community.

Vinyasa Flow Yoga

Senior Aerobics

All levels class develops strength and stamina for the body & mind through a flow of unique vinyasa sequences, leaving you energized & renewed; cost: $5.

Low impact cardio & lightweight strength training; combines gentle movement, balance & posture exercises with free weights, bars, flexibility & weight balls; cost: $3.50.

Wed 5:30 p.m., studio

Cardio, Strength & Flexibility

Mon/Wed/Fri 8:30-9:30 a.m., Beaty Gym

Includes step, floor aerobics, urban rebounding, kick box moves & strength training with free weights, medicine balls, bars & flexibility balls.

Mat Pilates

Mon/Wed/Fri 9:30-10:30 a.m. & Tues 5:30 p.m.*, studio

Floor exercises target core muscles & improve flexibility; strengthens core, lengthens muscles and improves posture (*offered Sept-May only).

Reformer Pilates

Mon/Wed 9:30 a.m. & Tues 11:45 a.m.

All levels; reservations required; cost: $10.

Barre Blast

Sat 9 a.m., Tues/Thurs 8:30 a.m., 9:45 a.m. & Mon/Thurs 5:15 p.m., studio

Use ballet principles & techniques as you tighten/tone your muscles from the core out! Cost: $5.

Cardio Dance

Tues/Thurs 8:30-9:30 a.m., Beaty Gym

Fuses musical rhythms & creative moves for a cardio-burning, music-pumping workout with strength and core work.

Mon/Wed/Fri 10-11 a.m., Beaty Gym

H.I.I.T. Tabata & Rest Based Training

Tues/Thurs 8-8:30 a.m., Beaty 107

Based on high intensity interval training research, boost aerobic capacity & endurance while increasing ability to burn fat using medicine balls, free weights, bars, bands, steps, Bosu balls.

Cardio/Strength

Tues/Thurs 6:30-7:30 p.m., Beaty 107

Includes strength training, floor exercises, free weights, balls, exercise tubing & weight benches.

Sgt. Tony Ludlow’s USMC Boot Camp

Mon-Fri, 5:30-6:30 a.m., 6:45-7:45 a.m. & 5:30-6:30 p.m., Cy’s Field & Playground

Outdoor program designed to strengthen hearts, lungs, endurance & stamina; for details & cost information, visit usmcfitnessbootcamp.com.

Fitness Center memberships Annual fee: $120/person, $60/age 60+. Open during Beaty Center for Athletic Ministries’ hours: Mon.-Thurs., 7:30 a.m.-8 p.m.; Fri., 7:30 a.m.-4 p.m. & Saturdays, 9 a.m.-noon. Inquire about certified personal trainers at front desk.

Discover The Difference MASSAGE Makes Reduce Chronic Pain, Stress & Anxiety We Accept Most Insurance

Our instructors train and stay current with the most updated programs offered; therefore classes and schedules may change.

For the most up-to-date schedules and class descriptions:

cumcmemphis.org/athletics Contact: athletics@cumcmemphis.org or 683-6887

$10.00 OFF any one hour Massage (new clients only)

Healing Begins Today When You Call Us Massage–Memphis 901-262-4968

www.massagemphs.com

3485 Poplar Avenue | Suite 220 | Memphis

HEALTH+FITNESS | November 2015

Classes are free unless otherwise noted.

4488 Poplar Avenue, Memphis, TN 38117

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10.04.15

PHOTO FINISH

PUPPY UP

RACE TO RAISE AWARENESS OF CANINE CANCER AND FUNDRAISE FOR CANCER RESEARCH

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1. Byron Leeth and Tammy Leeth and “Tempst” (Hero dog)

6. James Doss and “Lily” and Jenna Lee Geranios and “Susie”

2. Jane Drago and “Dash”

7. Mario Chiozza and “Savior”

3. Elise Michaelson and “Dinero”

8. Laura Pitton and “Akita”

4. Marian Hayne and “Lg”

9. McKenna Chalifoux and “Archie”

5. Tyler Hutcherson and “Dani”

10. Neil Solomon and “Boomer” 11. Martha Bernal and “Lucy”

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

10.08.15

PHOTO FINISH

FEED THE SOUL FUNDRAISER BENEFITTING MIFA

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1. Blair Barnwell and Kelsey Maynard

7. Dylan Sandifer and Isaiah Swanson

2. Althea Newell

8. Urura Mayers and Ira Carlock

3. Ginger Andrews

9. Janice West

4. Jim Seacat

10. Jana Dexter

5. Barbie Harris and Ethel Coleman

11. Vicky Broyles and Roger Brown

6. Angela Copeland and Eric Janssen

12. Tim Williams

HEALTH+FITNESS | November 2015

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Photos by Jen Russell.

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10.10.15

PHOTO FINISH

ZUMBATHON FIGHT BREAST CANCER EVENT

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1. Dawn Hunter and Lisa Vinson

6. China Lee

2. Therese Powell and Linda Conner

7. Shantel Ware

3. Carole Anderson

8. Natalia Davis

4. Stacey Yarbrough

9. Leah Parker

5. Mariya Hobbs

10. Velda Gates

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

WHAT ARE YOU DOING FOR THESE? • Varicose Veins • Spider Veins • Leg Cramps • Restless Legs • Ankle/Leg Swelling • Leg Discoloration

TREATMENTS OFFERED • Endovenous Laser Treatment • Spider Vein Treatment • Sclerotherapy • Ambulatory Phlebectomy

ADVANTAGES OF LASER VEIN TREATMENT • In-office procedure • Resume activities the next day • Minimal discomfort • Proven treatment • Little or no side effects • FDA cleared • No scars • Minimally invasive

CALL TO SCHEDULE A CONSULTATION WITH OUR VEIN EXPERTS. Call to schedule a consultation with our vein expert, Dr. Sushma Parekh, MD Board Certified Radiologist.

7656 Poplar Pike • Germantown, TN 38138

1264 Wesley Dr, Suite 502 • Memphis, TN 38116

901.333.2525 • veinmemphis.com Treatments are covered by most insurances and are considered medically necessary, not only cosmetic!

SATURDAY

WALK-IN CLINIC 9am-noon

AT OUR GERMANTOWN OFFICE

901.381.4MOG (4664)

In Germantown at 8040 Wolf River Blvd. Suite 100

memphisorthogroup.com

North - Germantown - Riverdale - East