Memphis H+F, September 2014

Inspiring Active Lifestyles Since 1996

SEPTEMBER 2014

METHODIST SENIOR VP

CATO JOHNSON CREDITS FITNESS FOR STROKE RECOVERY

HEALTHY AGING ISSUE

Healthy Marathon Training Ovarian Cancer Survivor Anti-Aging Foods

eN ING v A eN H t OP 14 U SO NIc L 20 I AL L c F

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WALK-IN HOURS M–Th: 8a – 8p Fri: 8a – 5p

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A Fundraising Event on the Greenway for THE WOLF RIVER CONSERVANCY in an effort to continue a healthy & green Memphis.

General Admission

$75 INDIVIDUAL Vip package

$125 INDIVIDUAL live music by

Visit

ENJOY GREAT FOOD, WINE AND BEER FROM THE LOCAL GHOST RIVER BREWERY.

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HEALTH+FITNESS | September 2014

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WOLF RIVER REDNECKS

wolfriver.org to purchase tickets and further details.

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H+F SEPTEMBER ES TABLISHED IN 1996

pg 6. STARTING LINE

Fit Photos, Facts and Products

pg 8. FIT NEWS

Fit Happenings Around Town

pg 14. HEALTHY LIVING

– Hormone Therapy: Is It Right for You? – Aging and Skin

pg 18.

COVER PROFILE

Cato Johnson, Bouncing Back From A Stroke

pg 20.

MIND + BODY

Build Your Best Body

pg 22. SURVIVOR PROFILES

– D ana Sampietro, Surviving Cancer and Raising Awareness – C ancer Journey Gives Tom Westling A New Perspective On Life

pg 26. COACH’S CORNER

pg 28. HEALTHY AGING

Jimmy Lewis and Sarla Nichols Develop A Love for Cycling Together

pg 30. WEEKEND WARRIORS

– Joyce Hudak – Mike Cody

pg 34. FIT PROFILE

Mrs. Mississippi, Dawn Gaines

pg 36. NUTRITION

– Eat Yourself Young – Milk Alternatives

pg 40. FIT PLATE

Back-to-School Bites

pg 42. EVENTS CALENDAR pg 44. PHOTO FINISH

– Breakaway Bardog 5k – Hit and Run 5k

Healthy Tips for Marathon Training

18 years and running stronger Publisher Amy Goode 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 Copy Editor Ross McDaniel Contributing Editors Robin Beaudoin Marcia Scott Laura Gray Teekell Erica Walters Kristen Waddell David Thornton Graphic Design Brian Williams Photographers Sarah McAlexander Chris Hope Jen Russell 740 N. Evergreen Street Memphis, Tennessee 38107 Send articles and photos to hailey@memphishealthandfitness.com

HEALTH+FITNESS | September 2014

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.

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Jimmy Lewis and Sarla Nichols

On the Cover: Cato Johnson Photo by Sarah McAlexander

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

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

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

We are thrilled to have her join our team!

Look your best. Feel your best.

Make your personal health a priority.

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

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

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

AND OTHER AESTHETIC AND SKIN CARE SERVICES

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

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

HEALTH+FITNESS | September 2014

• IN OFFICE ESSURE® TUBAL STERILIZATION

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

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S TA RT I N G L I N E

H+F GIVES A SHOUT OUT TO… Steve Dyer, Mark Bowman, Clark Butcher, Jordan Coffey, Ryan Schell, Jim Gilliland, Kevin Adams, and Phil Martindale.

These guys competed in the 100-Mile MTB race in Leadville, Colorado!

EDITOR’S FIT PICK

PUBLISHER’S FIT PICK

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Bold jewelry is the look for fall.

Warm wood contrasts the softly glowing brushed aluminum while autumn leaves float carefree across the laser-cut cuff. $65, ShopJoyo.us

Reginelli Recommends: Mason Napa Valley Sauvignon Blanc

As summer winds down, sip a chilled glass of Mason Sauvignon Blanc, with hints of freshly cut grass, melon, and grapefruit. It’s organic, and pairs particularly well with grilled fish, paella, oysters on the half shell, and goes with mussells & muscles! On sale $16.99.

HEALTH+FITNESS | September 2014

Chris Hope (center) and the members of Black Men Run. The group ran in the Rock ‘n’ Roll Chicago 5K on Saturday and HalfMarathon on Sunday!

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

MOVE OVER, KALE,

SWISS CHARD IS THE NEW SUPERGREEN IN TOWN! Swiss Chard tops the nutrition charts, and it’s stocked full of antioxidants that fight cancer. Also, it’s good for your brain, bones, teeth, blood sugar levels, circulation, and eyes. But did you know Swiss Chard will make your hair healthier and shinier too?

It’s loaded with Biotin and Vitamins A & C. Pick up a stalk or two at the new Fresh Market in Midtown, and eat to your health!

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FIND YOUR FIT!

H+F TEAM Amy

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

Olive Branch’s only Multi-Sport Store.

From Newbies to Running and Cycling Junkies!

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.

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

David

David Thornton is a freelance writer, chef and creative. He holds a BA in Speech from Arkansas Tech University, where he was awarded both creative writing and theater performance scholarships during his academic career. Thornton is driven to create, and often picks up a paintbrush when not working on a new piece of writing or culinary creation.

Featuring Top Rated Running Shoes and Apparel from: Brooks • Altra • Saucony • Pearl Izumi • Karhu • Mizuno Peak Performance Hybrids, Tris, Cruisers, Road and Mountain Bikes from: Fuji • Santa Cruz • Kestrel • Breezer

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Sarah

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Erica

Thanks for Coming Out to the Subaru Outback & Legacy Launch Event!

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 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

Chris

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.

Brandy Paxton of PRIDE Personal Training

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.

www.facebook.com/pridepersonaltrainingco

Jim Keras Subaru 2110 Covington Pike www.subarumemphis.com

facebook.com/ MemphisHealthFitnessMag

@MemHealthFitMag

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901-373-2700

HEALTH+FITNESS | September 2014

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

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FIT NEWS

Bikers Pedal Strong to Create a World Free of MS Enjoy a beautiful, scenic ride through the back roads of Mississippi and help create a world free of multiple sclerosis. Participate in the Bike MS: FedEx Rock-N-Roll Ride September 6-7, and help the Mid-South Chapter of the National Multiple Sclerosis Society raise funds for the more than 9,000 residents living with MS throughout Tennessee.

The Bike MS: FedEx Rock-N-Roll Ride begins in Southaven, Mississippi and rolls the dice all the way down to Tunica, ending at Gold Strike Casino Resort. This ride is for all cyclists, offering short and long routes on a variety of rolling hills and flats throughout Mississippi.

Riders will enjoy Gold Strike as they relax and play at this wonderful resort.

“Over the years the FedEx Rock-N-Roll Ride has raised tremendous awareness for MS research and those living with MS,” said Stacy Mulder, Mid-South Chapter President. “A portion of the proceeds is used to fund a research project right here in Memphis. We’re expecting about 500 riders this year! It’s set to be one of the biggest rides to date!”

For registration, visit BikeMS.org or contact Danielle Discepoli at (901) 755-9712 or at danielle.discepoli@nmss.org.

Walgreens Brings Well Experience to Memphis The new 14,500-square foot Walgreens at Poplar Ave. and White Station will introduce the company’s new “well experience” format to Memphis, and will serve as a destination for health and daily living that offers a wide range of products and services.

The store’s new experience focuses on the idea of being well. At its core is the pharmacy, where the pharmacist will be more accessible and will come out from behind the counter to provide more counseling to patients, offer clinical services, and answer questions.

The new pharmacy offers a consultation room, a drive thru, and an Express RX and

self-serve kiosk, which allow customers to quickly pick up and pay for prescription refills.

The new store has open-air ceilings, lower shelving, and under-shelf lighting, and offers an expanded selection of frozen foods and a new beauty section with a nail bar. Individuals and small businesses can take advantage of the new, full digital photo lab complete with three self-serve kiosks with instant print and poster-printing capabilities.

The store also features Web Pickup, which allows customers to shop online at Walgreens. com or though Walgreens mobile app and pick up their order at the store.

HEALTH+FITNESS | September 2014

Wings Polo Classic

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Wings Cancer Foundation and Panera Bread will host the inaugural Wings Polo Classic on Sunday, September 14, 2014, from 2:00-6:00 p.m. at the Memphis Polo Club. This event will benefit Wings’ programs designed to help underserved cancer survivors across the Mid-South by providing free lymphedema garments, breast prostheses, and mastectomy supplies.

Memphis is home to blues, barbecue, rock and roll – and fast-paced competitive polo! Get your seersucker, sundresses, and derby hats ready for one of the biggest parties of the year! This is where Pretty Woman meets the Kentucky Derby in true Memphis style.

Tickets are on sale now, and range from $25-$100. Tables and tents are also available, from $300-$2,500.

For tickets and more information on Wings Polo Classic, visit WingsCancerFoundation.org/polo or call (901) 322-2984.

HOPE • EDUCATION • RESEARCH • SUPPORT

The store will be open from 7:00 a.m. to 10:00 p.m. on weekdays, 8:00 a.m. to 10:00 p.m. on Saturdays, and 9:00 a.m. to 9:00 p.m. on Sundays. The pharmacy will be open 8:00 a.m. to 10:00 p.m. on weekdays, 9:00 a.m. to 9:00 p.m. on Saturdays, and 10:00 a.m. to 6:00 p.m. on Sundays.

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FIT NEWS

Get RiverFit: Grizzlies Fitness Pop-Up Park The Memphis Grizzlies will launch the Grizzlies Riverfront Fitness Trail and Pop-Up Park, Tuesday, September 16, through November, transforming the banks of the Mississippi River at Tom Lee Park into an experiential pilot for the best in urban fitness and recreation.

The Grizzlies Riverfront Fitness Trail and Pop-Up Park, or RiverFIT, is two projects in one. The Fitness Trail will stretch along the western edge of Tom Lee Park, between the existing sidewalk and river bank, and feature six fixed stations: monkey bars, pull-up bars, abdominal benches, plyometric boxes, battle ropes, and an obstacle course. Using creative signage, the equipment will be integrated with existing park assets — the bike lanes, stairs, and the hill at Beale Street Landing — into a full-body workout for all fitness levels.

Kaila Calhoun plays sand volleyball.

She was a former Division 1 volleyball player in college.

The Pop-Up Park includes two full-size beach volleyball courts and a lined soccer field with goals, both overlooking the Mississippi. And that still leaves plenty of green space for a rotation of alternative urban sports like bike polo, disc golf, rugby, and urban rowing.

said Diane Terrell, executive director of the Grizzlies Foundation and Community Investment team. “We want people to use the riverfront in fun and creative ways.

“We’ll monitor the park’s usage, of course, looking at data on the number of users and the frequency of use,” Terrell continued.

“With this and other projects, the Grizzlies have firmly committed to help build a culture of health and fitness in Memphis, making it an integral part of who we are and how we live.”

More information about the Grizzlies Riverfront Fitness Trail and Pop-Up Park can be found online at GetRiverFit.com and Facebook.com/RiverFit. Social media users are encouraged to use the hashtag #GetRiverFit when posting about the park to Facebook, Twitter, or Instagram.

Project made possible through partnership with the Riverfront Development Corporation, Mayor A C Wharton, Jr. and the Division of Parks and Neighborhoods.

“This is really meant to be a public exploration of all the different ways we can use green space to meet community needs”

Photo by Chris Hope

HEALTH+FITNESS | September 2014

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FIT NEWS

Nuber YMCA Offers Swim Club The Number YMCA’s adult swim program started over a year ago, with a group of committed adults and a qualified, dedicated swim coach. The Swim Club offers a program diverse in age, gender, and ability, and US Masters-certified swim coach, David Whaley, provides on deck pool coaching and stroke development.

To kick off the program, YMCA is offering a Free Adult Stroke Clinic on Saturday, September 6 from 10:00 a.m. – 12:00 p.m. for adults over the age of 18.

SCHEDULE: 10:00 a.m. to 10:30 a.m. – Learn to Swim clinic 10:45 a.m. to 11:15 a.m. – Stroke development 11:30 a.m. to 12:00 p.m. – Nuber Swim Club The program officially begins Monday, September 8, with classes on Monday, Wednesday, and Friday from 8:30 a.m. to 10:00 a.m. and from 11:30 a.m. to 1:00 p.m. The price is $30 a month YMCA members, and $50 a month for non-members.

For more information and to sign up, contact Nuber YMCA at (901) 682-8025 or Aquatics Director Kollin Falk at kfalk@ymcamemphis.org.

from left to right (Leslie Aclin, Gwen Bruno, Jacky Distretti, David Whaley and Jill Williams)

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HEALTH+FITNESS | September 2014

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

By Todd Chappell, MD

HORMONE THERAPY: IS IT RIGHT FOR YOU? Many of my patients entering their menopausal years have questions regarding the treatment options for symptoms associated with this life transition. These symptoms are referred to as climacteric symptoms, and they may manifest as hot flashes, night sweats, mood swings, irritability, altered sleep patterns, vaginal dryness, and decreased libido, to name a few.

The lack of estrogen that is associated with decreased ovarian function during menopause is the primary cause. Traditional therapy has been to replace the lack of estrogen with medications, but many patients have fears regarding this option. A large proportion of concerns regarding Hormone Replacement Therapy came about due to a large clinical trial called the Women’s Health Initiative.

The WHI began in 1991, and its primary focus was to study the potential beneficial effects of hormone replacement on cholesterol and cardiovascular health. A portion of the study was stopped early due to the

surprising finding of small but statistically significant increased risks for coronary heart disease, stroke, venous thromboembolism (blood clots in veins), and breast cancer. These results originally caused a large stir in the medical community, and changed the way many physicians approach the treatment of menopause.

However, there were significant flaws with the study, including the fact that the average age of participants was 63, and patients were not eligible for the study if they had climacteric symptoms at the time of enrollment. Considering that the average age of menopause is 51, and that the reason patients consider hormone replacement is for the treatment of symptoms, this patient population was very different than women who traditionally begin hormone therapy.

Another key point about the WHI is that the portion of the study that was stopped was the segment in which women still had a uterus, and therefore were required to take estrogen and progesterone together.

For women without a uterus, estrogen alone can be given, and the results from this arm of the study were very different, showing no increased risk of heart disease or breast cancer.

It should also be noted that there were certain other beneficial effects seen in the different arms of the study other than just the effective treatment of symptoms. Looking at the data as a whole, the consensus among most physicians is that hormone replacement is an acceptable treatment option in many patients with climacteric symptoms, but that patients should take the lowest effective dose for the shortest amount of time.

For those women who are not eligible for hormone therapy, or wish to avoid any risks associated, there are non-hormonal options. These options include some anti-depressant medications, medicines used to treat hypertension or seizures, lifestyle modifications, weight loss, and over-the-counter herbal therapies. The data on efficacy of some of these options is quite variable.

The take-home message considering all of these options is that if you are experiencing intolerable symptoms of menopause, you need to have a conversation with your doctor to further discuss the risks and benefits of treatment options, and together formulate the best treatment plan for you.

HEALTH+FITNESS | September 2014

Dr. Todd Chappell is an OB/GYN with Adams Patterson Gynecology & Obstectrics. For more information call 901.767.3810 or visit www.adamspatterson.com.

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YOUR HEALTH

THEIR HOPE

Pay joiningNO Sept. 1fee 5 Oct. 5 -

SEPTEMBER 15- OCTOBER 5 Join the Y and donate to Go Jim Go, to help the kids of Le Bonheur, and we will waive your $75 joining fee.

YEAR 9

HEALTH+FITNESS | September 2014

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

By Alan Levy, MD

AGING AND THE SKIN As fall begins, changes in the scenery outside mimic the changes we see in the skin after a summer in the sun, as well as the ongoing aging process occurring within us all. As people live longer, healthier lives, many feel significantly younger than how they look. Enter the field of anti-aging! I am consistently asked by my patients what can be done to make skin look younger, more radiant, and healthy, without significant downtime or surgery.

In summary, the use of BBL and MLP can effectively reverse the signs of solar damage. These treatments have minimal downtime, but there is an art to the procedure, so it’s important that your operator has experience with these devices. Risks of any light and laser procedures include, but are not limited to, pigment changes, burns, prolonged redness, and even scarring. The BBL and MLP treatments are quite safe and effective when performed by an experienced and skilled operator.

The Broadband Light device from Sciton (known as BBL) provides pulses of visible light that have been filtered to a particular wavelength that is specifically absorbed by photodamaged skin. The absorption of this intense pulse of light leads to rapid destruction of the sundamaged skin, including brown spots, dilated vessels, and damaged collagen, resulting in a healthy glow, an evening of the skin tone, and an improved appearance. There is limited to no downtime, and most individuals have post-treatment redness that lasts only a few hours.

Activity can resume as normal, and results are often seen in as little as one week. A course of four to six treatments spaced four weeks apart provides optimal skin-rejuvenating results, but as seen in the image, beautiful results can occur with even one treatment.

Dr. Alan Levy is a Dermatologist and President of Levy Dermatology, PC. For a consultation or more information call (901) 624-3333 or visit LevyDermatology.com.

The Microlaser Peel (MLP) uses a laser to remove micro layers of the skin to improve the texture, decrease pore size, and smoothen the skin.

It can resurface as little as the dead skin layer, or deeper into the skin depending on the amount of sun damage present, treatment goals, and available downtime of the patient. For lighter peels there is no downtime. For deeper peels downtime can approach one week.

HEALTH+FITNESS | September 2014

Another low downtime procedure is the fractionated resurfacing laser that uses the same laser as the MLP, but instead of removing layers of the skin, it “pokes” tiny holes in the skin to generate rejuvenated skin.

If MLP is like mowing the grass, then the Profractional XC laser treatments are like aerating it. Its primary advantage over BBL and MLP is that it can penetrate into the deeper part of the skin to kickstart the rejuvenation process.

My personal favorite is a combination of these modalities known as the Restore Peel. It uses a BBL followed by a MLP of 20 microns in depth with the option of a 75-150 micron Profractional XC treatment. This is a “weekend peel” (meaning it takes about a weekend for the redness to go away) that effectively reverses long-term sun damage in one treatment. Downtime is minimal. You can expect a mild sunburn-like redness and stinging the first day, followed by coffee-ground-like darkening of the brown spots the second and third days, and peeling during the third to fifth day. This is a phenomenal way to accomplish a skin “do-over” and reset the clock for your skin.

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C OV E R P RO F I L E

BOUNCING BACK

By Vickye Hester. Photos by Sarah McAlexander.

Cato Johnson, 67, is the Senior Vice President of Corporate Affairs for Methodist Healthcare. As a senior executive for a healthcare organization, he focuses on health and wellness during his workday, but after a mini stroke in 2010, he also learned to incorporate fitness into his busy lifestyle outside of work hours. Even though his busy schedule can range from working in Nashville with the Governor to attending countless meetings with local government officials, he prioritizes his health daily.

HOW DID HAVING A STROKE AFFECT YOUR LIFE? In 2010 I learned firsthand what it means to be a stroke survivor. I had just started working out with a trainer four to five months before I had the stroke, so I like to thank my exercise regimen for speeding up my recovery. This experience has taught me to always put my health and wellness first no matter how busy I am.

EXERCISE REGIMEN:

HEALTH+FITNESS | September 2014

I have been working with my current trainer, Lonell Brodnax, since 2012, and I workout with him on Tuesday, Wednesday, Thursday, and Saturday. I do solo workouts on Sunday, Monday, and Friday. I switch my routines between trekking, spinning, cardio, weightlifting, and the treadmill.

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TRAINER DESCRIBES CATO: “He outworks my youngest clients, never complains, and does full workouts.”

EATING HABITS: One of the benefits of having a trainer is the emphasis on healthy eating habits. Fish, chicken, and vegetables have become regular staples in my diet, as well as protein bars and shakes.

youth development, healthy living and social responsibility, which are all very important to me. We are lucky to have ten YMCAs in the Memphis & Mid-South area, which provide countless activities for children, adults, and families. I hope more people in our community will take advantage of the programs available at the Y because they provide a wealth of resources and are very affordable for most families.

“HEALTHY AT ANY AGE” ADVICE:

“Don’t let age be a deterrent. Work at your own pace and develop your own program.”

COMMUNITY COMMITMENT: Not only do I workout out at the Cordova Family YMCA, but I also serve on their board of directors. My commitment to the organization is not only shown in my volunteer time, but I am a member who utilizes the wonderful facility. YMCA is committed to

Don’t let age be a deterrent. Work at your own pace and develop your own program.

ADVICE TO STROKE SURVIVORS: If you embark on a training regimen, stay consistent and be diligent. Go even when you do not want to and attend stroke support groups!

FUTURE FITNESS PROJECT: I have been selected as the 2015 Citywide Chair of the Mid-South Heart Walk, which is the signature fundraising event for the American Heart Association. This will give me the opportunity to spread the word about fitness while also sharing education about heart disease and stroke!

Stroke Support Groups are available at Methodist Le Bonheur Germantown, Methodist North, Methodist South, and Methodist University Hospitals. Visit MethodistHealth.org to sign up.

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M I N D + B O DY

GREAT ARCHITECTURE Build Your Best Body

By Amber Sam

Architecture is the planning, designing, and constructing of forms to reflect functional and aesthetic considerations and purpose. A big fan of architectural design, I realized that the principles of architecture would equally serve the construction of our greatest houses: our bodies! Our bodies are the living homes in which our souls reside. Is your body more like rundown shack than the beautiful palace of your dreams? Maybe it is time for a renovation.

You are the architect of your life. With a good design, construction and healthy inspection, you can redesign and renovate your body into a living work of art. The best way to predict the future is to design it. Use these design principles to build your best body, mind, and spirit.

BLUEPRINT The Design Plan WHAT? Clarify your goals. What do you want from your body specifically? Write it down with as much detail as possible. What does your masterpiece look like upon completion?

HEALTH+FITNESS | September 2014

WHY? Know your reasons. Dig deep into your feelings about your current health. Write down why this project is essential, and why you will complete and succeed at this redesign. Get real and feel it.

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CONSTRUCTION The Action Plan NUTRITION: Most health professionals will agree that a plant-based diet with moderate natural animal food sources, good fats, proper hydration and proper calorie intake will best serve most healthy bodies. Utilize tools like the app MyFitnessPal to journal your food intake and get a real view of your daily nutritional intake.

EXERCISE: Schedule a daily power hour for exercise.

Rotate cardiovascular exercise, strength training and flexibility exercises for a balanced body. Limit sitting for long periods of time.

Set your phone alarm to go off every 20 minutes and get up and move. Studies show that limiting sitting can greatly enhance your metabolism, muscle, and mood.

DIGESTION: It is not just what we consume, but what our bodies use and lose that keeps us strong. Eat smaller portions more often to aid digestion and assimilation of nutrients. Consider using digestive enzymes and probiotics to ensure proper digestion. Pay attention to your elimination patterns. Are you going daily? If not, increase your fiber and water intake and consider natural cleansing.

LIFESTYLE: Design a life and live it. Take control of your power, purpose, and passion. Get connected with your community and make your life count.

WHEN? All projects have a timeline for completion.

Set realistic goals. Mark your calendar and hold yourself accountable.

INSPECTION Evaluate Progress and Potential Growth.

HOW? Create an action plan that builds on your goals every day. Schedule your exercise, plan your menu, and invest in yourself like it is your job.

Keep journals, track your progress, and seek professional guidance to help evaluate your strengths and your opportunities for growth.

Ensure your great design lasts a lifetime by investing in your maintenance, looking for ways to improve upon your design, and, most importantly, celebrating the beauty of your living home and sharing it with others.

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21

S U RV I VO R P RO F I L E

My New Best Friend, NED

By Robin Beaudoin. Photo by Chris Hope.

Dana Sampietro, 47 In 2013, bald, fatigued, and exhausted, Memphis Police Major Dana Sampietro finished the Teal for a Cure race with a team of more than 100. With her best friend and team founder, Emily Owens, racing just ahead, Sampietro could not stop, feeling as she may let her compatriots down.

An unquenchable thirst for love and life helped her finish that race, raising $3,000 for ovarian cancer awareness. That same thirst has led her safely through treatment and into remission as an ovarian cancer survivor.

Sampietro gained weight in her abdominal region and experienced back pain, heartburn, and cramping — symptoms that mimic premenopausal symptoms — after training for the St. Jude Half Marathon, so she scheduled an appointment with her doctor.

A cat scan for an intestinal blockage showed a tumor on each ovary. OB/GYN Dr. Heather Chauhan connected with Dr. Todd Tillmanns regarding treatment options for Sampietro after an ultrasound revealed growing tumors and a misshapen left ovary.

HEALTH+FITNESS | September 2014

Sampietro was diagnosed with stage 3C ovarian cancer, and had both her ovaries and

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fallopian tubes removed before starting chemotherapy.

Over 25 weeks of different types of chemotherapy were administered. As soon as Sampietro recovered from one treatment, it was time for another round.

INSPIRATION:

I have had a very competitive nature ever since I was little. I just knew that I had to fight.

My inspiration was my son, my family, and my friends. I have to be the survivor for them. I want to inspire other people, and make them keep on fighting. When I was younger, Desi Owens was four years ahead of me, and was one of my personal heroes. She went on to play basketball and volleyball at CBU, before becoming a doctor at University of California, Berkeley. I admired her being a leader on and

“Remember, no man is a failure, who has friends.”

-Clarence, It’s a Wonderful Life

off the court, and the way she made people around her better. She was diagnosed around the same time I was, and died in August of 2013. That just broke my heart. I thought if my childhood hero can die, what am I going to do?

MY PASSIONS:

I love to run. I love to play basketball. I went to UT-Martin on volleyball scholarship. I’m in the process of becoming a volunteer for the WINGS Cancer Foundation at the West Clinic so I can help someone else who’s going through chemotherapy. Nobody should fight alone.

PASSIONATE FOR A CURE:

I am gearing up for the 2014 OCAF Teal for a Cure 5K on September 20th, and currently seeking more members to be a part of SAMPIETRO’S SQUAD to help raise awareness and funds for this most terminal of all gynecological cancers. We have a goal to raise over $5,000 this year. Please take a minute to visit their website, OCAFoundation.org.

LOOKING AHEAD:

I’m working toward progressing in rank within the Memphis Police Department to Lieutenant Colonel. I’m also looking at getting my Master’s degree. After I retire, I would love to teach history and move closer to my son in Florida.

“On January 4, 2014, I was diagnosed as NED (no evidence of disease), my new best friend. I am truly blessed and I know that without the love/support of my family and friends I would not be a SURVIVOR!” — Major Dana Sampietro

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S U RV I VO R P RO F I L E

CANCER JOURNEY GIVES OAKLAND RESIDENT A NEW PERSPECTIVE ON LIFE

By Mike Mullet

Like many men, Tom Westling knew the basic facts about prostate cancer. He understood he had some risk for the disease by simply being male. He knew most cases of prostate cancer are not aggressive, and he even knew that an elevated level of PSA – prostate-specific antigen, a protein in the blood that can indicate the presence of cancer – did not necessarily mean he had cancer.

The consultations helped Westling understand the range of options available to him.

“In Spring 2013 I was 63 years old, and during my annual physical the doctor found my PSA level was elevated,” said Westling, from his home in Oakland, TN. “But when my PSA score reached 5.6 (normal is 4.0 or below), and remained there for about a year, my doctor suggested that I see a urologist for a biopsy.”

An avid fisherman, Westling admits he was fortunate his situation wasn’t urgent because it was almost prime summer fishing season – and he didn’t want to miss it if he didn’t have to. He also wanted to take his time and thoroughly research all of his options. Ultimately, he decided not to begin treatment until the fall.

HEALTH+FITNESS | September 2014

Although Westling was concerned, he wasn’t alarmed. He saw a local urologist who took 12 tissue samples from his prostate, and sent them to a pathologist for analysis. Eleven of them came back clean. The twelfth was 25 percent cancerous.

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“When I heard the word ‘cancer,’ I was in a daze that lasted about a week,” Westling said. “No matter how you prepare or what you expect to hear, when a doctor tells you that you have cancer, it’s a shock. Questions were racing through my mind.

What will life be like now? How will things change? What will happen to me?”

After letting the news sink in for a few days, Westling began researching doctors and treatments. The urologist that diagnosed him recommended prostate removal, but acknowledged there were many other treatment options. He gave Westling an informational booklet about the disease, and also referred him to two other doctors, both radiologists at different facilities, for additional opinions.

“I could have surgery to remove my prostate. I could have external or internal radiation, or could have cryotherapy (a procedure to kill cancer by freezing it),” he said. “Or, because the cancer was in a very early stage, I could simply watch and wait.”

During his weeks-long research effort, Westling first read about Cancer Treatment Centers of America (CTCA). He says CTCA’s holistic approach to treatment appealed to him immediately and addressed one of his most pressing concerns: maintaining good physical condition after treatment.

When Westling arrived CTCA facility in Newnan, Georgia, what he saw there convinced him it was the right place for him.

“From the moment I arrived, the facility exceeded my expectations. I had never been to a hospital like that before. Even though it is a cancer center, it felt like a place where people come to be well, not a place where people come to be sick.”

Even though cancer changed nothing about my lifestyle, it changed everything about how I experience life.” – Tom Westling

After his consultation there, Westling decided not only to treat at CTCA, but knew what treatment was the best choice for his type and stage of cancer, and equally important, for his longerterm life goals.

“I chose to have brachytherapy,” Westling said. “The doctor took the time to explain exactly how the procedure worked, explaining the potential side effects of that treatment and others.”

Brachytherapy, also known as internal radiation, is a form of therapy frequently used to treat prostate cancer that involves placing small radioactive “seeds” in the prostate gland close to the cancer cells. The treatment helps kill cancer cells while minimizing damage to surrounding healthy tissue.

Westling’s procedure went well.

He experienced only minor side effects, such as indigestion and some discomfort near the area of the procedure, which required him to take it easy for a week or so.

After that Westling says he was back to his usual lifestyle. “I could ride my bicycle just like before. Ten days after the seed implants were done, I was painting the house.”

Westling says even though the treatment made barely a dent in his lifestyle, he is a different person after going through this journey.

“Being diagnosed with cancer is fearful. What will tomorrow bring? I made sure my life insurance was up to date because you just never know. But cancer forces you to consider such issues.”

Today Westling says he knows there is life after cancer – and his is even better than before. Best of all, not only is he still able to fish, he enjoys his time fishing more than ever.

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HEALTH+FITNESS | September 2014

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C OAC H ’ S C O R N E R

TIPS FOR STAYING HEALTHY DURING MARATHON-TRAINING SEASON

By Marcia Scott

As many of us begin training for the St. Jude and other fall half and full marathons, it’s important to remember some key steps to staying healthy and injury free throughout your training cycle. It’s easy to overdo it and stress your body beyond its limits, resulting in common overuse injuries or even burnout. Here are some tips for staying on the pavement and being ready for the starting line.

FOLLOW A SCHEDULED TRAINING PROGRAM. Plan your weekly runs and your increase in mileage from week to week.

Find a training plan that works around your schedule and is doable and attainable with your responsibilities and obligations. And remember the 10% rule: don’t increase by more than 10% weekly.

DON’T “CRAM IN” YOUR MILEAGE. While getting in your training runs, especially long runs, is important, don’t cram too much into a week. Miss a run? Don’t try to make it up.

One run is not going to make or break your race.

HYDRATE AND RECOVER. Drink plenty of water and replenish your electrolytes after hot summer runs. Drink 1/2 your bodyweight in ounces of water every day, and 4-6 ounces of water every 15-20 minutes during activity. And always try to consume some protein and carbs immediately following a hard workout to aid muscle recovery.

GET YOUR ZZZ’S. Try to get at least 6-8 hours of sleep per night so you will wake up feeling refreshed and energized for your run. As training and mileage picks up, your body will need the rest. If you find you are not sleeping well, you may be overtraining.

HAVE SOME ACCOUNTABILITY. Find a partner or group to train with. Knowing you are supposed to meet someone for your run will make you less likely to skip out after a long or busy day. There are numerous run groups around town to check out, including free weekly runs at Fleet Feet Sports.

HAVE “DRESS REHEARSALS” FOR RACE DAY. Every long run should look exactly like race day, from apparel to fueling and even your dinner the night before the run. Use your long runs for practice for the big day. The golden rule is to never try anything new on race day!

If you adhere to these tips and follow a structured training plan, you’ll be on the right track to reach the starting line healthy and cross the finish line strong.

HEALTH+FITNESS | September 2014

TAKE UP SOME FORM OF CROSS-TRAINING.

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Go for a walk, try a Zumba class, check out yoga, or take your bike for a spin one day per week to let your legs take a break from running.

The cross-training will help build strength and endurance, and likely even help with your pace.

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It’s frustrating: Getting sick never seems to cooperate with your busy schedule. We know the feeling. At Methodist Primary Care Group, we have medical professionals you can rely on to treat you well. We have many convenient locations, and you can schedule an appointment the very same day you call. It is primary care that’s second to none — and it is there for you when you need it most.

If you don’t have a primary care physician, now is the time to find one to call your own. Call 901-758-9898 or visit MethodistHealth.org/PrimaryCare.

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H E A LT H Y AG I N G

FOREVER FIT

By Christin Parsons. Photos by Sarah McAlexander.

JIMMY LEWIS, 61 & SARLA NICHOLS, 63 Jimmy is the founder & owner of Relevant Roasters, a coffee roasting company, and Sarla is a yoga instructor and owner of Being & Becoming whole life counseling Jimmy Lewis and Sarla Nichols have been fixtures in the Memphis fitness community for decades. Sarla previously owned and operated Midtown Yoga, and she continues to teach a group class there, as well as teaching privately at her home. Jimmy is the former owner of Squash Blossom, a natural food store that later became Wild Oats.

Today, the two are still very active, and have developed a new love for cycling over the past few years.

HEALTH+FITNESS | September 2014

Years ago, Jimmy and Sarla did a lot of aerobic activities, such as aerobics classes, running, and swimming. When Sarla opened Midtown Yoga in 2001, the two focused solely on their yoga practice for a while, with their only cardio activity being walking. In 2011 Sarla was diagnosed with breast cancer and began undergoing radiation, losing 10% of her lung capacity through the process.

Knowing she could benefit from aerobic

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“ There’s a sense of freedom that comes with cycling.

Traveling and seeing things from the bike is a unique experience that’s almost a throwback to childhood.”

– Jimmy Lewis

activities, and with the newly opened Greenline available to them, she and Jimmy started cycling.

Sarla initially began with spin classes at Victory to condition her legs to do longer rides, and the pair started off participating in various group rides around town. Since then they have participated in several long rides, including the Bon Ton Roulet in upstate New York and the Northwoods Ride, a 350-mile, seven-day ride through Wisconsin offered by Pedal Across Wisconsin. The two say they enjoy being able to cover more ground and see more scenery while biking as opposed to running. They have also found they are less prone to injury on the bike than during their days as runners.

Jimmy and Sarla cycle every day or every other day. They base the distance of their rides on their available time. Some mornings

that means 45 minutes, and others it is an hour and a half. On the weekends they tend to go on a longer ride for two or more hours.

The couple also meditates approximately 30 minutes per day. Jimmy has found that cycling supports his ability to sit and be still during meditation. Sarla still teaches and practices yoga, and her yoga practice revolves around what is going on with her physically. If she is tight or her muscles are sore from other activities, she will incorporate more yoga into her routine.

Both Jimmy and Sarla have felt physically stronger since they began cycling. Beyond the health benefits, they enjoy having another activity to do together. Finding time for all of their hobbies, including gardening, cooking, yoga, cycling, and being grandparents can be challenging, but they have found a balance that works for them and allows them to partake in their favorite activities.

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

JOYCE HUDAK 61 OCCUPATION: Retired.

SPORT: Running.

FAMILY: Married, with two daughters, one granddaughter, and our doggy friend, Tess.

FIT CLUB: River Runners, we love to run!

WW HALL OF FAME: Third in my age group at the Overton Park 5 Mile Classic, and first in my age group in the first two races of the 2014 Road Race Series.

MOST MEMORABLE WW EVENT: Placing in a run.

I ❤ RUNNING: I really never ran — I waddled.

Since I became a part of River Runners, with our wonderful coach, Stacey Chick, I feel as though I’ve just discovered running. I love it!

Endorphins!

IN TRAINING FOR: 2014 Road Race Series.

BEST EATS: Bari. I love their yummy salads and entrees.

PET PEEVE: Loud cell-phone talkers.

IF YOU COULD HAVE DINNER WITH ANYONE FAMOUS, WHO WOULD YOU CHOOSE: Mick Jagger. Showing my age there.

HEALTH+FITNESS | September 2014

“How people treat you is their karma.

How you react is yours.”

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IF YOU COULD COME BACK AS ANYTHING IN THE ANIMAL KINGDOM, WHAT WOULD YOU BE: A cheetah so I could set the pace.

MANTRA: How people treat you is their karma. How you react is yours.

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TRAINING FOR: I train for treats. Specifically I’m interested in Plato brand treats.

AGE: 3 yrs old

PET PEEVE: Shoplifters and dog fighters

OCCUPATION: Hollywood Feed sales associate

SUPERPOWER: Bounced right back after having a tumor removed from my tail.Spent 8 weeks in a cone. It was nothing.

SPORT: Fetching, begging, counter surfing and pug herding

MY MOTTO: Ask for forgiveness, not permission.

FAMILY: Two pugs, two cats & seven chickens

WHAT PERSON WOULD YOU LIKE TO MEET?: Betty White

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

MIKE CODY 78 OCCUPATION: Attorney, Arbitrator, and Mediator at Burch, Porter & Johnson, PLLC. SPORT: Track and Cross Country.

FAMILY: Wife, Suzanna. Children, Jane, Michael and Mia. Cats, Oreo and Fred.

FIT CLUB: Breakaway Running events every year since I cofounded Breakaway in 1981.

MOST RECENT WW EVENTS: Last in my age group in the 2014 Overton Park 5 Mile Classic, which I first ran better 41 years earlier.

FAVORITE FITNESS ACCOMPLISHMENT: 4:23 mile and 1:57 half mile in college.

MOST MEMORABLE WW MOMENT: 2:48:06 at the Boston Marathon at age 45.

GOING THE DISTANCE: I’ve been running for 66 years beginning in 1948, and competitively for 61 years beginning in 1953 at East High School.

I ❤ RUNNING: Too many pleasures to describe in this space, from the speed of the track to the beauty and relaxation of runs on beaches, through woods, or on mountain trails.

OBSTACLE COURSE: Severed quadricep (1980), torn gastroc (1983), broken hip (2008), and loss of heel pads after 84,000 miles of running.

IN TRAINING FOR: Rhodes College Cody 4-Miler and Boston Marathon in 2016 when I turn 80.

BEST EATS: The Little Tea Shop. I eat whatever Suhair Lauck puts on my plate.

HEALTH+FITNESS | September 2014

PET PEEVE: When your buddies don’t show up on time for a training run.

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IF YOU COULD HAVE DINNER WITH ANYONE FAMOUS IN THE WORLD, WHO WOULD YOU CHOOSE: Percy Cerutty, the late, great, and crazy Australian Coach of Olympic champions.

IF YOU COULD COME BACK AS ANYTHING IN THE ANIMAL KINGDOM, WHAT WOULD YOU BE: A fast cheetah.

FAVORITE QUOTE: “I guess a man’s job is to make the world a better place to live in, so far as he is able – always remembering the results will be infinitesimal – and to attend to his own soul.” – Walker Percy

Mike is currently training for the 2016 Boston Marathon when he will turn 80. He has run Boston 13 times, and 33 marathons overall.

Interview by Hailey Thomas. Photo by Sarah McAlexander.

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F I T P RO F I L E

And the Winner Is…

By Erica Walters. Photo by Chris Hope.

Most plans to jumpstart healthy behaviors begin with joining a gym or seeing a dietitian, not signing up for a statewide beauty pageant. But most plans aren’t what Dawn Keenum Gaines, 41, had in mind. Going for the gold is what Gaines did, and she lost in the process.

“I didn’t decide until a month before the contest to do the Mrs. Mississippi pageant,” Gaines said. “I was forced to really get the ball rolling on my physical fitness journey without hesitation.”

Gaines is wife to Tony Gaines and mother to Savanna, 16, and Larissa, 8. She is also an assistant teacher for the Lewisburg Area School District in Mississippi. She’s no stranger to the pageant world, as she began competing at the age of 10 and continued throughout her time in college. Fast forward 17 years later, and she’s back in the game.

Gaines took the approach of “go big or go home”. She hired a personal trainer, adjusted her eating habits, and did physical activity

every day. As a result she took first place and became Mrs. Mississippi with only one month of preparation.

“I was having excruciating leg pain,” Gaines said. “It was keeping me from getting active and in shape.”

While the pageant is labeled Mrs., contestants had to compete in events expected in pageants with younger contestants. Gaines had to compete in interview, swimwear and evening gown competitions, and field an onstage question, all of which she hadn’t done in 17 years.

Gaines opted to have vein removal surgery from the Memphis Vein Center.

“There I was the oldest contestant on the stage,” Gaines said. “I proved to myself that I could set a goal and accomplish a dream.”

Within the last 10 months, Gaines lost 50 pounds through healthy eating and consistent physical activity. But, a little help from Dr. Kishore Arcot contributed to her success.

“I proved to myself that I could set a goal and accomplish a dream.”

“Within a month of the procedure, I was able to start walking again without having to stop for a rest. This led to the possibility that I could actually get back in shape and improve my health by losing weight,” Gaines said. “I would highly recommend that surgery to anyone experiencing leg pain. It was a true life saver for me.”

As she continues to work on her wellness, Gaines maintains her weight loss and healthy behaviors.

“This whole journey began as a way to lose weight I had been holding onto for too long.

Turning forty also aided in my decision to get healthy once again,” Gaines said. “I decided to put that goal in front of me as motivation to strive for a better life.”

HEALTH+FITNESS | September 2014

Dawn Gaines is the reigning Mrs. Mississippi

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7 th AnnuAl

St. Vincent de Paul of Memphis, Inc.

FrIendS oF the Poor Walk/run

®

Proceeds from the Walk/Run provide 150-200 lunches every day at the St. Vincent de Paul Food Mission located at 1306 Monroe, Memphis, TN.

Cancer Survivors Park - Memphis, TN September 20, 2014 Event begins 7:30 - Race begins at 9 Sign up @ http://tealforacure.racesonline.com

Why Teal for a Cure?

Because:

music • food • fun • free t-shirt Saturday, September 20, 2014 Christian Brothers High School Track 5900 Walnut Grove Rd. Walk/Run begins at 10:00 am

• Pink is not the only color in the women's cancer rainbow.

• This year more than 22,000 women will be newly diagnosed with ovarian cancer and 14,000 will die.

• Ovarian cancer is the 5th leading cause of cancer deaths in women.

• Only 15% of ovarian cancer cases are detected in the early stages.

• Most cases of ovarian cancer are detected in late stages when prognosis rates plunge.

• Over the past year almost 2 dozen women have died from ovarian cancer in the Mid-South.

6025 Stage Road, Suite 42-218 Bartlett, TN 38134-8377 Office (901) 373-2372 www.ocafoundation.org info@ocafoundation.org www.facebook.com/OCAFoundation Twitter: @OCAF_MemphisTN

Registration begins at 9:00 am Register at www.svdpmemphis.org (Select Memphis District Council as Beneficiary ) For more information, contact: Steve Peay 901-848-9598 $20 per individual • $50 per family

Back to School New Client Special throughout September!

Buy a Month of Unlimited Classes for $89* *New Clients Only

Sore Muscles, Neck or Back Pain?

SEMMES MURPHEY Over 100 Years of Patient Care

HEALTH+FITNESS | September 2014

Physical therapy is available with many health insurance plans without a physician referral. Call our PT direct line at 901-259-8401 for more information.

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N UTR ITION

Eat Yourself Young

By Robin Beaudoin

Open the pantry and refrigerator doors, and inside you may just find the fountain of youth. The trend in whole foods is to eat yourself healthy, but it’s also possible to defy aging with the natural benefits in certain foods. You can protect the skin, brain, and heart, with no supplements needed.

For the Skin For skin protection and a lasting youthful glow, drink more coffee. In a women’s study published in the European Journal of Cancer Prevention, participants who drank one cup of coffee every day reduced their risk of developing basal cell carcinoma, the most common type of non-melanoma skin cancer, by nearly ten percent. A recent study of both men and women by the Harvard School of Public Health not only confirms this outcome, but offers a bonus: the more caffeinated coffee they drank, the lower their skin-cancer risk became. Drinking three cups of coffee per day lowered risk by as much as twenty percent.

HEALTH+FITNESS | September 2014

Protection from sun damage is the mighty berry’s department. Vitamin C, such as that found richly in blueberries, is known to repair sun damage (also try a vitamin C lotion or serum, such as Jason Naturals at night, after a

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long day in the sun), as antioxidants called flavonoids work to prevent it by acting as UV filters. Dark-colored berries have protectants in their skin to prevent sun damage as the plants grow, and the fruit’s natural sun defense will work for you, too.

For the Heart Almonds and walnuts are accessible, hearthealthy plant-based sources of omega-3 fatty acids. These versatile nuts are natural producers of magnesium, which is important for regulating heart rate and preventing heart arrhythmias (palpitations caused by the heart skipping a beat then overcompensating with a strong pump on the next beat). Watching your waistline? Opt for almonds, which contain less fat, but all the cardiovascular health benefits. Add them to salads as a simple swap for croutons.

Popeye the Sailor Man made magnesium-rich spinach famous as a muscle-growing superfood, and there’s no muscle more important than the heart. Spinach, nutritious when both raw and cooked, offers substantial amounts of lutein, which is not only great for eye health, but keeps heart cells operating as they should. Spinach also brings B-vitamin complexes folate, magnesium, potassium, calcium, and fiber to the table, giving it a super high ANDI nutrition score of 707. Pick spinach instead of lettuce for nutrient-packed salads and sandwiches.

For the Brain Naturally occurring plant pigments called flavonoids are one of the reasons fruits and vegetables are so good for you. Flavonoids, not to be confused with tannins, are the most important plant pigments for flower coloration, producing yellow or red/blue pigmentation in petals designed to attract pollinator animals. Among the many fine attributes of flavonoids are a reduced risk of cancer, lowered risk of heart disease, less asthma, and lower incidence of stroke. They may even play a special role in protecting the brain. Red wine, chocolate, green tea, and berries are all good sources of flavonoids.

Beets’ naturally occurring nitrates improve blood flow to vital organs, including the brain, keeping your thinking cap fresh. Four raw baby beets (added to a juice or smoothie) fulfill a full day’s recommended daily allowance of folate, necessary for expectant mothers to prevent spina bifida in newborns.

Grilled, they are great; roasted, with other root vegetables, they are even better. If the thought of red fingers turns off the cook, grab them straight from the salad bar, or some packaged and ready-to-eat fresh, cooked beets, such as Love Beets. In a salad pair pickled beets with spinach, goat cheese, and pine nuts for a rich, flavorful meal.

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HEALTH+FITNESS | September 2014

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7500 Enterprise Avenue • Germantown, TN 38138

901.754.3562 • www.neilwestondds.com

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N UTR ITION

Udderly Delicious Milk Alternatives

By Robin Beaudoin

What ever became of the milkman? Old-fashioned raw, organic, grass-fed cow’s milk is full of calcium and vitamins, and has been linked to improving digestion, healing autoimmune disorders, and boosting overall immunity. The FDA and CDC both recommend against consuming raw milk, and agree that immune-boosting claims are untrue. Raw milk can also host a long list of pathogens and E. coli, so raw milk is not legally sold for human consumption in Tennessee.

Hemp Milk

Conventional pasteurized cow’s milk and dairy products are, on the other hand, linked to early death from testicular and prostate cancer, and have been linked to breast cancer. Dairy farmers now milk their cows about 300 days a year. For much of that time the cows are pregnant, and as pregnancy progresses, the estrogen content of their milk increases. Since hormones are fat soluble, nonfat and skim milk are lower in hormones.

Rice Milk

In addition, a milk sugar called lactose causes an upset stomach for many, and increasingly common milk allergies have some turning to alternatives to cow’s milk. The vegan diet also does not allow for any dairy milk, so alternative nut or grain-based “milk” beverages are substituted. Just how does one milk an almond anyway?

Almond Milk It tastes like dunking an almond cookie in a glass of 2% milk. The texture is like soy milk, with a very slight grain, and (surprise) an almond color. Unsweetened vanilla is ideal for cereal or drinking, but use original flavor and substitute cup-for-cup for cooking or baking.

Almond milk is not recommended for use with pudding mixes. Our favorite brand is Almond Breeze Unsweetened Vanilla. It has an average of 45 calories, less than one gram of protein, two grams of fat, and 40% of daily RDA for calcium.

HEALTH+FITNESS | September 2014

Soy Milk

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It gets a bad rap for containing a high estrogen count as far as plants go. Soy contains a thousand times less estrogen than our bodies make, so if you are not currently under treatment for estrogen-fed cancer, go ahead and enjoy your soy. Look for the USDA Organic or non-GMO Project label on soy products, as soybeans top the list of regularly genetically modified foods. Low fat and unflavored, soy milk boasts around 70 calories per cup, five grams of protein, two grams of fat, and up to 45% of the RDA for calcium. Not too shabby, soy! Kids loved the chocolate version of soy milk, which has about 90 calories per serving.

Coconut Milk Unsweetened coconut milk (not to be confused with electrolytereplacing coconut water, or coconut cream) is texturally matched to dairy milk. The flavor is of watered-down coconut, and its color is white like skim milk. Vegans love coconut milk for mixing into soups and sauces, but it was lackluster with cereal or when sipped through a straw. Coconut milk contains around 60 calories, no protein, five grams of fat (mostly saturated), and 35% of the RDA for calcium.

Oat Milk Relatively new to the scene, oat milk is another great vegan alternative, derived from soaked oat groats. The texture and flavor are comparable to rice milk — another lightly sweet grain-based beverage. Per serving, oat milk contains 140 calories, two grams of fat, one gram of protein, and 35% RDA of calcium.

If you can get past the stout, grassy flavor of hemp milk and to the skim-milk like texture, you’ll reap the rewards of the hemp seeds’ omega-3 and omega-6 fats, which benefit both the heart and brain.

Hemp milk averages 100 calories per cup, two grams of protein, six grams of fat, and contains around 30% of the RDA for calcium.

Unsweetened rice milk is naturally sweet, with a very pleasing flavor.

This is one of the least allergenic beverages, as rice allergies are rare.

Enriched versions offer more nutrients; they are fortified with B12, iron, and added calcium. We like Enriched Rice Dream, and with 90 calories, one gram of protein, two grams of fat, and up to 30% of the RDA for calcium, it is a delicious alternative.

Dr. Dave Kellenberger, Certified Health Coach www.crazyhealthy.tsfl.com/biz • Crazyhealthy@mail.com

901-292-7104

Because of your Smile, You make Life more Beautiful.

– Thich Nhat Hanh

79 N. Cooper one block from Overton Square

Your Midtown Dentist

Dr. William Castle

We are Open on Friday!

Tues-Fri: 9am-5:30pm

Thanks for Voting us Fit Vet in the Fit List!

Mobile Veterinary Practice Companion Animal

WE MAKE HOUSE CALLS!

WE WANT YOU! GET STRONGER AND FASTER! Personalized Coaching and Training Plans 3 days/week H $50 a month Contact Stacy Chick @ riverworkout@gmail.com or follow RiverRunners Memphis on Facebook.

HEALTH+FITNESS | September 2014

Call for an appointment today: 901.685.5008

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F I T P L AT E

BACK-TO-SCHOOL BITES DIP IT UP For a quick burst of flavor at home or on the go, try Sabra Classic Singles with veggies, pita bread, pita chips or crackers.

These 2-ounce servings of creamy Classic Hummus are perfect for the lunchbox or on-the-go snacking and portable enough to bring along on any adventure. For more information, visit www.sabra.com.

FUEL THEIR DAY

When it comes to packing lunches and after school snacks for your little ones, it’s easy to get into a rut. But by making a few delicious and convenient choices in the grocery store, you can break away from the same old sandwich routine and serve up nibbles and noshes your kids will love.

Whether your star pupils prefer a savory dip, a light and salty snack or a chewy fruit bar, here are a few great choices you can pack.

KEEP FOOD FRESH • E nsure that puddings and yogurts stay cold by freezing them the night before use. You can also freeze water bottles or juice boxes to act as ice packs in lunch containers.

• K eep PB&J sandwich bread fresh by spreading peanut butter on both slices of bread, and avoid saturation by placing jelly in the center.

HEALTH+FITNESS | September 2014

• A dd a paper towel to containers with freshly washed fruits and vegetables. This will absorb any extra moisture, retaining peak texture and flavor.

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POP UP SOME FUN For back-to-school snacking, you can’t beat popcorn. Pop up a bowl and let the fun flavor creations begin - sweet, savory or with just a dash of salt. Popcorn is a grab-n-go treat that takes minutes to make. Plus, it’s whole grain and contains fiber to fuel the body and keep you feeling fuller longer than other snacks. This beloved treat is also economical, costing mere pennies per serving. For more information, visit www.popcorn.org.

Help them have a great day at school by serving those little learners the proper fuel. With a commitment to creating all natural snacks you can feel good about giving your kids, Nature’s Bakery Fig Bars are cholesterol free, dairy free and kosher.

From the sweetness of Blueberry to the tartness of Lemon, these bars are available in a variety of jam-packed, fruity flavors. For more information, visit www.naturesbakery.com.

SERVE A SATISFYING SNACK Do you need an easy way to pack more protein, calcium and other nutrients into your family’s diet? You can’t go wrong with a kid-friendly kitchen staple like low-fat yogurt. With a wide array of textures, consistencies and flavors, there are sure to be several varieties that even the pickiest eater will enjoy. Take these beloved flavors to new heights with toppings such as dried fruit, organic granola, dark chocolate and coconut shavings.

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No matter what your sport is, our goal is to make sure you enjoy it in good health.

At Lendermon Sports Medicine, dedicated to providing you with personalized care and the most advanced sports medicine available. As long as you’re in the game, we are on your side.

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HEALTH+FITNESS | September 2014

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Laura N. Lendermon, M.D. is a long-time Memphis resident and sports medicine specialist with manyN. years of experienceM.D. Laura Lendermon, getting athletes in the Mid-South is a long-time Memphis back to the sports and activities resident and sports they love. medicine specialist

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SEPTEMBER EVENTS MONDAY, SEPTEMBER 1, 9:00AM Chick-fil-A 5k Memphis, TN www.racesonline.com

SATURDAY, SEPTEMBER 13, 9:30AM Cotton Candy Fun Run 1k Somerville, TN www.racesonline.com

SATURDAY, SEPTEMBER 20, 7:00PM Steeplechase 5k Memphis, TN www.racesonline.com

SATURDAY, SEPTEMBER 6, 7:30AM Bike MS: Fedex Rock-N-Roll Ride Gold Strike Casino Landers Center www.racesonline.com

SATURDAY, SEPTEMBER 13, 10:00AM Liz LaVelle Memorial Series Charity Bike Ride Memphis, TN www.racesonline.com

SATURDAY, SEPTEMBER 20, 9:00AM Teal For A Cure 5k Run/Walk Memphis, TN www.racesonline.com

SUNDAY, SEPTEMBER 10, 7:00AM MRTC RRS 1st 10K Memphis, TN www.racesonline.com FRIDAY, SEPTEMBER 12, 7:00PM Cooper-Young Festival 4 Miler Memphis, TN www.racesonline.com SATURDAY, SEPTEMBER 13, 9:00AM Get Your Rear in Gear Memphis Memphis, TN www.racesonline.com SATURDAY, SEPTEMBER 13, 8:30AM Fayette Cares Cotton Pickin 5k Somerville, TN www.racesonline.com

FRIDAY, SEPTEMBER 19, 6:00PM St. Jude Ride Memphis, TN www.racesonline.com SATURDAY, SEPTEMBER 20, 8:00AM G.E. Patterson 5k Run/Walk Benefitting Porter-Leath Memphis, TN www.racesonline.com SATURDAY, SEPTEMBER 20, 9:00AM Book It 5k Memphis, TN www.racesonline.com

SUNDAY, SEPTEMBER 21, 7:00AM MRTC RRS 2nd 10K Memphis, TN www.racesonline.com FRIDAY, SEPTEMBER 26, 6:00PM St. Louis Cardinal 5K Memphis, TN www.racesonline.com SATURDAY, SEPTEMBER 27, 8:00AM Sole to Soul 5K Memphis, TN www.racesonline.com

SATURDAY, OCTOBER 4, 8:00AM Donna’s Run For a Remedy Horn Lake, MS www.racesonline.com

HEALTH+FITNESS | September 2014

SATURDAY, SEPTEMBER 27, 9:00AM Mayor AC Wharton’s Commitment to Fitness: 2nd Annual Million Calorie Burn 5k Memphis, TN www.racesonline.com SATURDAY, SEPTEMBER 27, 9:00AM LUVMUD 5k and 10k Benefit for Habitat for Hope Memphis, TN www.racesonline.com SUNDAY, SEPTEMBER 28, 3:00PM Edwin’s Way 5K Memphis, TN www.racesonline.com

COMING IN OCTOBER FRIDAY, OCTOBER 3, 3:00PM Haiti Medical Missions of Memphis 24 Hour Tour D’ESPRIT Memphis, TN www.racesonline.com

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SATURDAY, SEPTEMBER 27, 8:30AM “Sisters-In-Motion” 5k Run/Walk Benefitting CCHS Memphis, TN www.racesonline.com

SATURDAY, OCTOBER 4, 9:00AM Robert G. Atkins Making Tracks for Education 5K Walk/Run Benefitting Catholic Education Memphis, TN www.racesonline.com SATURDAY, OCTOBER 4, 10:00AM Eye 5K Run/Walk Memphis,TN www.racesonline.com

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

Register today for the first ever...

SATURDAY, OCTOBER 18 • 8:30 A.M. Ride starts and ends at the corner of E. Broadway and Martin Luther King Jr. Blvd. in West Memphis (the trailhead for the Arkansas side of the planned Harahan trail)

Learn more & register - ArkansasDeltaFlatlander.com

HEALTH+FITNESS | September 2014

Get a feel for riding the Arkansas Delta and a taste of what's in store after the completion of the Harahan Bridge project!

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HEALTH+FITNESS | September 2014

09.17.14

PHOTO FI N ISH

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BREAKAWAY-BARDOG 5K BENEFITTING ST. JUDE

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1. John Payne

7. Glenn Phillips

2. Robert Wilson

8. Tony Coronado

3. Ronnnie Scott

9. David Fihn and Tayla Nguyen

4. NancyAnne Hickman and Clay Hickman

10. Jason Grosser and Shanshan Yu

5. Monica Figueroa

11. Terri Clark and Lori Parker

6. Dennis Midgett, Amber Ragland, and Jason Warren

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

Thursday, October 2

The Warehouse

Exp 05/31/2014

36 East G. E. Patterson

6 to 10 p.m. | $45 general admission

Maria Krahn Maria Krahn Maria AffiliateKrahn Broker Affiliate Broker Affiliate Broker Phone: (901) 761-1622 Phone: (901) 761-1622 Direct: (901) 312-2976 Direct:(901) (901) 312-2976 Phone: 761-1622 mkrahn@hobsonrealtors.com mkrahn@hobsonrealtors.com www.HobsonRealtors.com Direct: (901) 312-2976 www.HobsonRealtors.com

Enjoy a casual evening of friends, local food, beer, wine, and live entertainment.

osts rary HPorter o n o H David da & gend Rhon Stax le

mkrahn@hobsonrealtors.com www.HobsonRealtors.com

Major S

ponsors

Proceeds benefit MIFA’s mission of supporting the independence of vulnerable seniors and families in crisis through high-impact programs.

Sponsorship opportunities available.

Visit mifa.org to purchase tickets.

Evergreen ADVANCED BODYWORK John Barnes Myofascial Release Therapeutic Massage

Thanks H+F Readers for Voting Us #1 Fast Casual in the 2014 Fit List!

PATIO SEASON IS HERE! Enjoy a fresh, healthy salad or sandwich made with Boar’s Head meats & cheeses on our front porch.

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901-272-0022

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08.23.14

PHOTO FI N ISH

HIT AND RUN 5K BENEFITTING THE RONALD MCDONALD HOUSE OF MEMPHIS

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1. Gina Burcky 2. Pamela Budr and Christina Budr 3. Annette Egner and Joe Patarro 4. Wonder Williams and Tiffani Rogers 5. Jennifer Conaway, Randi Gingerich, and Liz Goodwin

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6. Rosanne Elmore, Stacey Bowmen, Jamie Bowmen

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7. Casey Craymer, Robert Craymer, Carli Craymer, and Amanda Craymer 8. Molly Woods, Melissa Jernigan, and Deanna Webb 9. Alexis Rummel and Rylee Rummel 10. Allison Williams and Aubrie Johnson 11. Jamie Cater, Crystal Brogdon

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

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