Good Health July 2016

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July 2016 Features 8 Cover Story: Staying Fit to Serve 14 Men’s Health: What to Watch for 16 How to Create your Own Home Gym 22 Dealing with Depression

Departments 4 Editor’s Letter 5 The Skinny 6 Beauty: The Well-Groomed Man 13 Memfit: Lance McKinney 15 Memfit: Josh Bell 18 Work It Out 20 Memfit: Peter Panos 21 Memfit: Chris Earnest 24 Recipe: Grilling with Fresh Herbs 26 Memfit: David Helton

Protect & Serve 8

Serving others is a full-time job, and the men featured this month in Good Health have to be in tip-top shape to serve the United States and communities in the Mid-South.

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S from the editor

HOLLI WEATHERINGTON Good Health Editor

ummer is a time of outdoor activities, quality moments with family and for some of us, a time away from work. For others, summer is a time of increased vigilance. In our July, Men’s Health issue, we are honoring Independence Day and Mid-South men who put themselves at risk every day to keep us safe. Soldiers, police officers, firefighters and paramedics are the ones civilians count on to protect our liberties and lives when crisis strikes. The men featured in our cover story go above and beyond by keeping themselves physically fit and in top form. We have you covered in “The Skinny” for July festivities, including fireworks shows for Fourth of July weekend and other summertime activities around the Mid-South. Since this issue is all about the fellas, we cover everything from tackling depression to grooming. Our “Memfit” profiles and “Work It Out” feature the men in our cover story, “Staying Fit to Serve.” Our health update covers the top Men’s Health concerns for 2016, from heart health to prostate and skin concerns. The Beauty Beat this month focuses on the “Well-Groomed Man” and gives us the top trends in men’s grooming, from hair care to anti-aging and even, “brotox.” For anyone who’s dealt with an angry or moody man, we have the answer in our feature on male depression. Men and women react and express differently, so the signs of depression aren’t the same. Read writer Erinn Figg’s feature on “Dealing with Depression” to learn more. If you’ve ever considered creating a home gym, we have the story for you. Hear from one local man who appreciates the freedom to work out on his own time, at home, and get tips on the basics of creating a home gym that fits your budget. We close out the issue with two delicious summer grilling recipes from Jennifer Chandler and her book “Simply Grilling.” You can grill just about anything, so make the most of your farmers market finds and have a healthy cookout. Have a happy and healthy summer! To good health...

Editor Holli Weatherington holli.weatherington@ commercialappeal.com

Good Health Memphis magazine is a healthy lifestyle publication from The Commercial Appeal. Good Health is published monthly, with distribution in the newspaper as well as in strategic rack locations. All rights reserved. Reproduction in whole or part without written permission is prohibited. Copyright 2016.

Contributors Erinn Figg Kristen Waddell Lance Wiedower Designer Jasmine Hunter

Photographers Troy Glasgow Jason R. Terrell, cover and page 3 photo illustrations

Niche Executive Editor David Boyd (david.boyd@commercialappeal.com) For information on advertising, contact Amy Mills at 901529-2213 or amy.mills@commercialappeal.com.

The Skinny

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AROUND TOWN:

Summer happenings by Kristen Waddell

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ummer is here and no doubt you are already feeling its effects. And while many of us are taking our summer vacations on the road — to the lake house, the river or an annual trip to the beach, most of our days will be spent here in the Mid-South. While you may be among the small percentage of people that plans ahead, chances are, at some point this month, you will be on the lookout for something to do. If you are interested in a leisurely event, grab a blanket and stop by the Levitt Shell, Handy Park or Memphis Botanic Garden to enjoy an outdoor concert. Is an active lifestyle more your speed? If you are interested in activities that keep you on your feet, check out this list of upcoming races: • Stars and Stripes 5K, Overton Square, July 2 at 7 p.m. • Hope 5K, Hope Presbyterian Church, July 9 at 8 a.m. • MRTC Road Race Series 5K, Audubon Park, July 10 and July 24 at 7 a.m. • Design-A-Wish 5K, Pink Palace, July 16 at 8 a.m. • J4J 5K Stop The Violence Walk/Run, American Way Park, July 23 at 7 a.m. • Love Well 5K and Festival, Semmes Murphey, July 23 at 9 a.m. *Visit MemphisRunners.com for information and registration. Looking for something to do with your children? How about

a Kid Fusion fitness class at Fusion Fitness, hula hooping lessons at Co-Motion Studio, zip lining at Shelby Farms Park, guided hikes or deep swamp canoe trips at Meeman-Shelby Forest State Park, fireworks after a Memphis Redbirds game or Baby & Me Yoga at Memphis Botanic Garden? You may choose to explore a free or discounted admission day at the Memphis Zoo, Lichterman Nature Center, Memphis Fire Museum, National Civil Rights Museum, Pink Palace, Stax Museum, Brooks Museum, Dixon Gallery or the Rock N Soul Museum. With all the hustle and bustle of our daily routines, it is important to unplug from technology and enjoy the things around us. Step outside your home or office and take a walk or bike ride through your neighborhood or nearby trail. Explore local businesses. Meet a neighbor. Stroll through one of Memphis’ local farmers markets. Rent a bike and ride through Overton Park or Shelby Farms. For the Fourth of July holiday weekend, we compiled a few spots around town to view fireworks: • Soul Classics at the Levitt Shell, July 2, 7:30 p.m. Fireworks after concert. • 4th of July Celebration, Mud Island River Park, July 4, gates open at 3 p.m., Fireworks begin at 9:30 p.m. • AutoZone Park Fireworks Night, July 4 at 6:35 p.m. Fireworks after the Redbirds game. • Bartlett Fireworks Extravaganza, Bobby K. Flaherty Municipal Center, July 4. Fireworks start at 9:10 p.m.

• Germantown Fireworks tion, H.W. Cox Park, July 4. FireExtravaganza, Germantown works begin at 9:30 p.m. Municipal Park, July 4. Fireworks • Olive Branch Indepenstart at 9:10 p.m. dence Day Celebration, Olive • Collierville’s 31st annual Branch City Park, July 4. FireIndependence Day Celebra- works at 9 p.m.

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Beauty

Good Health

The Well-Groomed Man by Erinn Figg

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f terms like “mampering” and “brotox” aren’t part of your vocabulary yet, get ready for them. More men are moving beyond basic shaving essentials and bars of soap and upping their skin care regimens to include more sophisticated and, yes, pampering products. “Society is changing, and we’re having these open conversations now,” said Dr. Purvisha Patel, board-certified dermatologist and owner of Advanced Dermatology and Skin Cancer Associates in Germantown and Olive Branch. “Men are getting more savvy about taking better care of their skin, and they’re taking more responsibility for it.” Ladies, the good news is they’re not dipping into your pricey skin creams; they’re buying their own. Personal care products for men is one of the fastest-growing segments of the beauty industry. Stats vary depending on which market research firm you ask — for instance, Mintel predicts that U.S. sales will grow to $4.6 billion by 2019 — but all of them agree that men’s skin care is hot, financially speaking. Here’s a rundown of some popular tools in the modern mampering arsenal:

‘BROTOX’ AND BEYOND

Like their female counterparts, some men fearlessly face the needle to tackle their wrinkles and fine lines. “We call it ‘brotox,’” Patel said. “They’re also coming in for fillers, chemical peels and lasers.” Facial injections can temporarily paralyze certain muscles or plump skin with dermal fillers, reducing the appearance of wrinkles for several months. Laser resurfacing treatments or chemical peels also can address these issues and other skin irregularities by removing layers of skin. Patel, who’s also a fellowship-trained Mohs (skin cancer surgery) and cosmetic surgeon, says many men who opt for these procedures are public-facing professionals who want to look youthful and fresh-faced. Meanwhile, she said, they’re keeping an eye on the clock. “We have what we call a power hour where they’ll get their Botox, fillers, laser and everything else done in less than an hour,” she said. “One thing about men is that they want to do a lot, but they don’t want to stick around.”

FACIAL HAIR FIXINGS

If you’re going to rock a beard like a boss, the wild man look won’t cut it anymore. According to beauty retailer Birchbox, patience is the first step to growing a well-groomed beard. Don’t touch it for four to six weeks, which will allow all hair to grow in evenly. Then trim it and tame it with beard-specific products, including beard wash, beard oil, a beard brush and styling cream. We recommend: Billy Jealousy Beard Envy Kit, includes Beard Wash, Beard Control styling cream and a boar bristle beard brush. $25 at billyjealousy.com

SLEEPING BEAUTY

For years, men have watched women slather creams on their faces before going to bed. It may look like a mysterious ritual, but there’s a reason why it’s done. A cream packed with antioxidants and anti-aging ingredients not only helps women wake up with softer skin, but also gradually improves skin’s health and appearance over time. Now, thanks to the growing emergence of men’s skin care products, men can reap the same benefits while they sleep, but without feeling (or smelling) like a princess. For optimal anti-aging benefits, look for creams that specify nighttime use and tout ingredients that include antioxidants, retinol and cell-communicating peptides. We recommend: PC4Men Nighttime Repair, a non-greasy formula that hydrates and repairs signs of aging while you get your beauty sleep. $27 at paulaschoice.com.

SUNSCREEN SMARTS

We’ve listed several skin care lines to help men battle fine lines, wrinkles and dull skin. However, if you’re not ready to face a full lineup of bottles and jars on the bathroom

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counter, at least take a baby step and start using sunscreen every day, Patel says. “I tell men to use it as their aftershave lotion,” she said. “So many lotions have SPF 30 now. You shave, you put it on and you’re done.” And don’t forget your head, she said. “Men get a ton of skin cancers on the tops of their heads. I hate spray sunscreen because it’s usually not evenly applied, but if there’s one place where you could use it, it’s the top of your head,” she said. “I also believe in caps and hats. Just get some protection up there.” We recommend: • For face – Olay Total Effects Anti-Aging Moisturizer with Sunscreen, and nope, it doesn’t scream, “FOR MEN” on the label, but Patel recommends it. $19.99 at drugstores and mass retailers • For heads – Patel likes Neutrogena Ultra Sheer Body Mist Sunscreen with at least an SPF 30. $12.99 at drugstores and mass retailers.

SKIN CARE FOR MEN

Men who want to up their skin care game may want to try out these products. Visha This patented formula by Dr. Purvisha Patel, owner of Advanced Dermatology and Skin Cancer Associates in Germantown and Olive Branch, diminishes sun spots and hyperpigmentation, softens and corrects fine lines and wrinkles, boosts collagen, minimizes the appearance of pores, and fades scars – all in one serum. “Men love the Advanced Correcting Serum because it has basically everything you need for anti-aging in one step, twice a day,” Patel said. “For men, you couldn’t possibly tell them to put on five products, so I condensed everything and took out all the bad stuff – parabens, sulfates and fragrance.” Get it at vishaskincare.com.

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Dove Men Care This full range of face care for men’s skin – from washes to shaving products – is developed specifically to address common concerns such as dryness, blocked pores, skin sensitivity and oily skin. Clinique for Men This time-tested brand men’s line includes custom-fit formulas that are organized by category: shave, cleanse and tone, hydrate and protect, and “secret weapons.” Check it out at clinique.com/ mens. Available at department stores. CONTACT: Dr. Purvisha Patel, call 901-759-2322 or visit advanceddermatologymemphis.com

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Cover Story

STAYING FIT TO SERVE By Holli Weatherington

In honor of Independence Day, Good Health would like to salute all the dedicated women and men who protect our nation and our streets every day. Imagine facing potential lifethreatening danger on a daily basis. Soldiers, police officers, firefighters and paramedics take on risk as part of their job. Sometimes they have to defend their lives or save other lives in the line of duty. Being physically fit can make a huge difference in the level of risk endured on the job. In our Men’s Health issue, we focus on five local officers in active law enforcement, military and firefighting who take their fitness as seriously as their careers. These men stay fit to serve and their commitment to physical conditioning and improvement is a reflection of their commitment to their jobs, and to saving lives.

CALL OF DUTY

James Christopher Earnest, Sgt. 1st Class photo by Jason R. Terrell

Giving of oneself in the service of others, whether that’s within a community or for the nation, is a calling that comes to people for varying reasons. For Sergeant First Class, James Christopher Earnest, joining the Army was a path he found after some ups and downs in life. “When I came up, I had all these jobs and couldn’t keep a good job,” Earnest said. “I started heading down the wrong road and decided to sign up.” Soon afterward, he was shipped off to Afghanistan and that’s where he found a gym and began working out regularly. Now 11

years into his service, Earnest has been to Afghanistan three times, to Fort Bragg, Fort Sill and is on his second tour in South Korea. “When I came in, I was skinny and not in shape at all,” he said. “Now, if I miss a day, I’m not happy.” He runs 4.5 miles every other day and strength trains in between. All active soldiers have a strict workout regimen to maintain and must do annual physical training tests (PTs) as part of their job. “You have to be fit, quick and agile,” he said. “You are climbing up and down with equipment and rockets and rough sacs. You’ve got to have endurance to handle all those repetitive movements.” For firefighter/paramedic Peter Panos, his background in the Navy and his desire to help people led him to his career. “As a kid, I grew up wanting to be a superhero,” said Panos, who’s been with the city of Memphis for almost nine years. “Becoming a firefighter was the obvious choice for me.” It’s far from a glamorous job. For Panos, whose wife is a personal trainer at Orangetheory Fitness and works out with him regularly, exercise is the difference between going home and not going home. “This job is very unpredictable,” he said. “You never know what’s happening. The goal is always to come home.”

TRAIN AND MAINTAIN

On any day, a police officer may have to chase criminals or subdue a combatant, all with a bullet proof vest on and an extra 30 pounds of gear. A firefighter may have to carry an unconscious victim out of a burning building, along with

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60 pounds of gear. With no rhyme or reason, things change on a dime and action is required. Being physically prepared gives officers a decided advantage. “When you’re tired, you make poor choices,” said Panos. “I never want to be in a situation where I can’t physically perform.” The local officers we spoke with from Memphis, West Memphis and Collierville police forces consider their physical strength and abilities vital to performing their job. And it’s vital to look the part. “It’s all about presence,” said David Helton with the Memphis Police Department. “They taught us that in the academy. People will size you up by the way you look. If you come out of the car looking unfit or slouching, they may possibly try to do something to you.” West Memphis Field Training Officer Josh Bell completely agrees. “There is so much that goes on

and you never know,” said Bell, who is part of the West Memphis Special Response Team. “There is no typical day. Physical presence is important to deter criminals.” Bell recalled a time when his strength and endurance were tested when a criminal he apprehended began fighting him and went for his gun. In that moment, Bell said, he saw his life flash before his eyes as he struggled with the combatant and held down his arm from pulling up the gun. He was able to subdue him and neither ended up hurt, fortunately, which Bell attributes to his intense workouts giving him the endurance to outlast the suspect. “I don’t know how you can do this job and not be fit,” he added. “You have to run and chase and be physical. We have to enforce the law.” Helton, who’s been with the Memphis Police Department for nearly six years, said his job

Peter Panos, Memphis firefighter and paramedic

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Josh Bell, West Memphis field training officer

photo by Jason R. Terrell

photo by Troy Glasgow

requires running essentially on a daily basis. That’s why cardio training and running are so important. “The suspect might be faster than me, but as far as long distance, they can’t keep it up, so if I can keep them in my sight, eventually they’ll tire down and I can get them,” Helton said. Helton added that doing squats and burpees helps strengthen his legs for jumping over fences. “Suspects love to jump over fences,” he said. “I’ve been in situations where we wrestled with suspects and I credit my bench presses to help me push a suspect off of me.”

Officer Lance McKinney with the Collierville Police Department has a somewhat different role as a school resource officer. He works primarily in elementary schools and considers his active lifestyle and healthy diet a part of his duty to be a positive role model to the Collierville community. “The residents of the community encourage me to do my best,” McKinney said. “I believe that staying strong, fit and focused keeps you safe.” A former member of the Air Force, McKinney is familiar with the fitness requirements of being a soldier. He joined the Collierville force in 2004 and has been work-

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Cover Story

Good Health

ing in the schools since 2009. “Lifting and running helps me to deal with the stress associated with my career and keep me fit and alert as I get older,” McKinney said.

Lance McKinney, Collierville police officer

ABOVE AND BEYOND

Service implies doing something for someone else. What each of these men have in common is the motivation to help others and the drive to excel beyond their own limitations. And most important of all is family. “My basic motto is to come back home every day,” Helton said. “That’s how I live my life. Whatever altercation I get in, what’s in my head is, ‘I’m going home after this.’” Upholding a high example and being approachable is equally important in a community and McKinney takes pride in being accessible to the citizens of Collierville. “Everyone in town calls me Officer Smiley because I always have a smile on my face,” said McKinney. “Law enforcement allows you on a daily basis to meet and help people that are in crisis and also helps strengthen the bond between the police department and the citizens.” For Bell, the adventure of the unexpected keeps his heart pumping, as does beating his own personal bests. “This job is fun, not like any other job I’ve had,” he said. “I try to prepare myself the best that I can for whatever encounter I may have. Every day I come in the gym, I’m going to try to do a little bit more. Being the best person you can be doesn’t mean that you compete with everybody else. It means you compete with yourself.” Comprehending what these guys have to endure — from trauma to putting their lives at risk — makes it clear that being

photo by Troy Glasgow

prepared both mentally and physically is vital. “I’ve seen more dead people and more trauma than I ever cared to or ever thought I would,” said firefighter/paramedic Panos. “If a fireman ever tells you that he’s not scared to fight fire, then he’s lying to you or he hasn’t been in front of a real fire. You have to be afraid to have courage.” In the end, he said, the fear and the stress are worth it for him because the reward of saving lives is bigger. For Earnest, being away from his wife and two daughters months at a time is the biggest challenge of all. “My family keeps me going,” he said. “I do it for them.” And he does it for the collective. “What challenges me is getting up every day and being better than I was before and spreading it around to the other guys. I want to be the best out there. I don’t want it to just to be me. I want us to be collectively best together.” Sometimes being fit has nothing to do with looks or personal achievement. Sometimes it’s about much more than that.

David Helton, Memphis police officer

photo by Jason R. Terrell

Good Health

MAKING THE CUT: BASIC TRAINING

ARMY The Army’s Basic Training Physical Fitness Test is a three-part physical performance test used to assess endurance and to measure physical strengths, abilities, and cardio-respiratory fitness. Recruits are required to pass the Basic Training APFT to graduate boot camp and continue to Advance Infantry Training.

While fitness and conditioning is a part of basic training, continued physical training is not a requirement of most police or fire departments across the nation. Active military personnel must maintain physical fitness standards and complete PTs twice a year. Anyone interested in pursuing a career in the military or local police or fire departments should be prepared to demonstrate their physical abilities and complete a series of fitness tests and obstacles to be recruited. We’ve included a few tidbits from the branches of service we covered in this story.

The following shows examples of the minimum requirements for the Army Basic Training PFT: Age 17-21 • Male: 35 pushups, 47 sit-ups, 16:36 2-mile run • Female: 13 pushups, 47 sit-ups, 19:42 2-mile run

Age 22-26 • Male: 31 pushups, 43 sit-ups, 17:30 2-mile run • Female: 11 pushups, 43 sit-ups, 20:36 2-mile run

Source: military.com/military-fitness/army-fitness-requirements/ army-basic-training-pft

photo by Jason R. Terrell

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POLICE Basic training includes, but is not limited to, classroom instruction in law enforcement policies and procedures, firearms use/handling and intensive physical training. “Typically, we give verbal recommendations on what they should do to prepare themselves,” said Kevin Moore, trainer for MPD Academy. “In the recruitment class, they do all types of exercises like pushups, sit-ups, bear crawls, a lot of running and some exertion exercises with the obstacles.” The physical training tests consist of five events, which require a cumulative average score of 7.5 (75 percent) or above in all events combined. • 1.5 mile run – tests endurance capacity • Pushups – tests upper body muscular endurance • Sit-ups – tests abdominal muscular endurance • Sit and reach – measures flexibility • 300 meter run – tests anaerobic power

photo by Jason R. Terrell

“Customarily, recruits are required to meet the qualifications, which mean they have to run that mile and half within 15 minutes or less and complete the obstacle course which simulates a foot chase,” Moore said. Once a recruit passes, they are required to workout four days per week during training. “We get them physically conditioned and ready to be on the street in 21 weeks,” Moore said. Source: mpdacademy.com/basic.php

FIRE

recruits. “CPAT weeds out the ones who can and the ones who can’t,” said Good. “We teach our All firefighters must complete recruit class physical training the CPAT (Candidates Physical based on Army standards in orAbilities Test). It was developed by the IAFF and IAFC as a stan- der to get through recruitment.” dardized practical exam used to Recruits get three chances to test a candidate’s physical ability pass the CPAT. to perform job tasks related to The CPAT is a timed pass/ firefighting. fail test that consists of eight separate events that must be “Fitness helps limit and prevent completed in 10 minutes 20 injuries,” Bruce Good, trainer for seconds: Memphis Fire Department Acad- • Stair climb (3:20 with 75 emy, explained. “In our recruit pounds) class, we explain the physical The remaining seven events are requirements of the job and train completed with 50 pounds of them to get ready for CPAT.” additional weight: • Hose drag CPAT is Candidate Physical • Equipment carry Abilities Test, the national stan- • Ladder raise and extension dardized testing for firefighter • Forcible entry

photo by Troy Glasgow

• Search • Rescue • Ceiling breach and pull Currently, Good is gathering biometrics on all officers in an effort to develop internal guidelines for maintaining physical health and wellness. “We are working on demographics with

folks in the field to set standards for incumbent as well as new recruits,” Good said. “We’re also looking at workshops for retired folks too for stress management and even financial management.” Source: memphistn.gov/Portals/0/ pdf_forms/CPAT_Inf.pdf

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Lance McKinney 53 Collierville police officer

#memfit

officer friendly

SUPPORT My family is my greatest support. They encourage me to be the best I can by constantly reminding me of the residents in our community who rely on us for assistance.

WHY DID YOU CHOOSE TO BE A POLICE OFFICER I chose to get into law enforcement upon retiring from the Air Force and serving my country for 20 years. I take great pride in serving and protecting my community.

WHY WORK OUT I’ve always been active. During my career in the military, I got into running. I got into weight training after becoming a police officer.

WHY IS PHYSICAL FITNESS IMPORTANT TO YOUR JOB There are times when officers have to run, jump over obstacles, climb over barriers and in certain situations, defend themselves by physically engaging individuals to gain control, which requires them to be strong. Also, the equipment an officer wears requires them to maintain a higher level of fitness to do their job.

WHAT KEEPS YOU MOTIVATED TO STAY ON TRACK The fact that I’m almost 54 years old and knowing that people depend on me to keep them safe.

ROLE MODEL My dad was one of the hardest-working and strongest individuals I’ve ever known. My mom was loving, kind, sweet and always supported her family. I was number 12 of 14 children, so I’ve always had good role models.

BRAGGING RIGHTS After a 20 year career in the military and 15 years in law enforcement, I’m so very proud of the fact that I’m still physically fit, spiritually sound and motivated to still run and work out five days a week.

FITNESS GOAL To stay consistent with my routine and maintain my current fitness level.

FAVORITE GEAR Asics brand tennis shoes.

photo by Troy Glasgow

NOBODY KNOWS Most people wouldn’t know the ages of my five kids range from 32 years to 6 years. I have four grandchildren and three of them are older than my 6-year-old daughter. That is why I always try to stay fit.

GUILTY PLEASURE Fried seafood NEXT UP Continue to work hard and push myself to new heights. I’m not big on competitions or races because I measure my success by the way my routine makes me feel and not who I can defeat.

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Good Health

Men’s Health: What to Watch for

by Lance Wiedower

M

en don’t visit doctors — certainly not when everything seems to be OK. Chalk it up to being a manly man, tough guy or the youthful idea of invincibility. Men aren’t as likely as women to visit a doctor, particularly for an annual checkup. “Men have the mentality of being bulletproof,” said Mark Castellaw, an internal medicine physician with Baptist Medical Group. “They don’t think they need to see a doctor. But I don’t care how good you’re working out or your genetics, everybody — especially after age 40 and approaching 50 — needs to have an annual physical. Most men take better care of their car than themselves.” It doesn’t hurt for men of all ages to get annual checkups, but it’s particularly important after age 40. “When you’re a baby there are different development steps you check when a child is at 18 months or 24 months. It’s the same thing with men as you get over 40,” Castellaw said. “At age 50 it’s the same things but a little bit deeper. Every age has a different wrinkle of what we’re focused on.”

should begin testing at 45.

COLON

Once men reach age 50 it’s important to schedule a colonoscopy. If there is a family history of colon cancer or other colon-related HEART HEALTH issues, such as irritable bowel syndrome, a When getting a physical, one of the most screening should be conducted earlier. Everyimportant measurements is to check factors one — not just men — should pay attention related to heart health, specifically that there to bowel movements, keeping an eye out for is no coronary disease. That might include a blood. cardiac score test, which is a CT scan of the Bloody stool — red, black or even purple heart to look for blockages. — can be a sign of colon cancer, as well as a The Centers for Disease Control and Preven- number of other digestive system issues. tion reports more than one in four men have high cholesterol, putting men at higher risk SEXUAL DYSFUNCTION for coronary artery disease, heart disease Castellaw said it’s important for men conand stroke. Keeping cholesterol in check goes cerned about testosterone levels to not seek a long way in preventing other heart issues, out a quick fix. including Type 2 diabetes. “Men have to be careful about it because if it’s truly low there can be a benefit to testosterPROSTATE one supplement,” he said. “But you have to be It’s important to know if there is a family careful. It has a lot of side effects, blood clots history of prostate cancer or difficulty with the to heart attack to stroke. Testosterone is not urinary system. Beginning at 50, men should an innocuous thing. If you have supplemental get a PSA screening test and digital rectal testosterone therapy it should be by a doctor exam annually. African-American men and who knows everything about you.” those with a family history of prostate cancer There can be other causes for sexual dys-

function that go beyond low testosterone. Other health concerns can lead to sexual dysfunction and diabetes.

SKIN

Both men and women are diagnosed with skin cancer, but the American Cancer Society reports about 6,700 men and 3,300 women will die of melanoma in 2016. Skin cancer is the most common of all cancers, and while melanoma only accounts for about 1 percent of skin cancers, it causes a majority of deaths. The risk for melanoma increases with age; the average age of people diagnosed is 63, according to the American Cancer Society. Exposure to UV rays is the leading risk factor for melanoma. While there aren’t studies that show men spend more time than women outdoors, but it might be argued that women are more likely to wear a floppy hat in the sun and to apply sunscreen. Ari VanderWalde, director of cancer research at West Cancer Center, advised that when men are outdoors and “acting like a kid, you should put on sunscreen like you’re a kid.” And while baseball caps do a good job of protecting the forehead, they leave the ears and back of neck exposed.

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#memfit

always ready

Josh Bell 31 Field training officer for West Memphis, Arkansas

SUPPORT My wife, who cleans my clothes and helps cook all my food.

WHY DID YOU CHOOSE TO BE A POLICE OFFICER I get bored very easily. Law enforcement offered a level of spontaneity that wouldn’t get boring. Plus, I thought it’d be a good feeling to put the bad guys in jail.

WHY WORK OUT I started working out when I was 15, and I have a very addictive personality. At this point, it’s just who I am. I can’t imagine not working out.

WHY IS PHYSICAL FITNESS IMPORTANT TO YOUR JOB If you want to enforce the law, you have to be in better shape than the criminals who break them.

WHAT KEEPS YOU MOTIVATED TO STAY ON TRACK Instagram. I used to think I was really special until I got on there. Turns out there are thousands of people killing it in the gym. It was very humbling.

ROLE MODEL Arnold Schwarzenegger because of his body building and because the guy always turns lemons into lemonade, even if he created those lemons. He still keeps going.

BRAGGING RIGHTS I have probably rescued more dogs than any other officer at my department. I have a huge soft spot for animals.

POWER SONG “Till I Collapse” by Eminem FITNESS GOAL It’s the same old battle … to get bigger and leaner.

FAVORITE GEAR I’m a pre-workout junkie and I love my Fat Gripz. They’re great for strengthening your grip and forearms.

photo by Jason R. Terrell

FIT TIP Pay attention to your excuses. They are the only thing holding you back.

GUILTY PLEASURE Scotch and Howard’s Donuts.

NOBODY KNOWS Growing up I had two rats and a

NEXT UP My first child, a baby girl named Sloane, will be

Guinea pig named White Cloud, Sir Charles and Wobblelisa.

born in September.

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16

Good Health

How to create your own gym at home by Erinn Figg

A

ccording to the Sports and Fitness Industry Association, more than 25.5 million Americans have some type of home gym. Kevin Jones of Memphis is one of them. When he and his roommate Zach Williams created theirs, the first thing they did was remove all the furniture in the living room of their shared home and swap it with exercise equipment. The couch, chairs and television were out. A barbell rack, Smith machine, calf machine, three weight bars and a Gold’s Gym bench were in. “I’m not a very disciplined person. So I figured the best way for me to commit to this lifestyle was to put it right in front of me,” Jones said. “I didn’t want to put it in a bedroom where I couldn’t see it. It had to be in my face all the time.” A series of medical problems that started when Jones was 34 was the wake up call he needed to make that lifestyle change. Over the course of more than seven years, he endured diverticulitis, a ruptured colon, a minor heart attack, a basketball-sized hernia and, at 38, a major heart attack, where he flatlined for several seconds. The final straw was hospitalization for pneumonia earlier this year. “No one came to see me,” said Jones, now 42. “That’s when I decided that instead of worrying about whether anyone would miss me or care if I died, I needed to just focus on living and getting healthy again.” In high school, Jones was an athlete who broke records in

track and won football awards. A kid who lived on a spacious rural property, his diet mainly consisted of vegetables and fruits his family grew in their garden, meat they hunted and fish they caught. About once a month they were allowed to have McDonald’s and a can of Coca-Cola as a treat. Then he grew up, hit the real world, got a job with a hectic schedule and began eating more and more fast food. “Once I switched to junk food, it was like I started to decay. My body just didn’t take to it. I crashed fast,” he said. Jones now devotes an hour a day to his workout. Although he’s been a member of several gyms, where he learned about proper form and equipment use, he now chooses to work out at home because it’s more convenient. After a hard day’s work as a painting contractor, he doesn’t have to drive to a gym to exercise. His gym is right there, every day, in his face, keeping him accountable. After eight weeks, he says he’s already seeing significant results with the Arnold Schwarzenegger Workout, which several professional bodybuilders and customers recommended. And, more importantly, he feels happier and healthier. “It’s time to stop dying and start living,” he said. SUCCESS AT HOME As a home gym owner, Kevin Jones offers the following insights on making the most of a personal workout space: • You don’t need to break the bank to have a home gym. Jones

and Williams, searched Craigslist, visited yard sales and shopped Goodwill stores for their equipment, which cost them a total of $500. • If you’re using a home gym to make a lifestyle change, ease into it. Jones started with a 45-pound weight bar and a hand grip exerciser before moving on to more intense equipment. • Identify your source of motivation to optimize your workout. Yes, seeing physical results is a great motivator, but Jones is primarily fueled by family values, specifically his 19- and 17-year-old sons. “My sons are my inspiration and my purpose is to be here for them for as long as possible.” • Remove any obstacles. Block your workout time, turn off your phone and tell your friends you can’t hang out when you’re exercising. Without that commitment, Jones said, your workout equipment will quickly transform into expensive clothes hangers.

• Shift your perspective. Just getting up and moving for 30 minutes a day can have significant effects on the mind and body, said Jones, who said exercise jolted him out of a spiral of depression. To illustrate this point, Jones shared a photo of a man slouching on a couch watching television. “This isn’t a living room,” Jones said. “It’s a dying room.” AN INDUSTRY PRO WEIGHS IN Danny Snyder is the owner of Exercise Unlimited on South Front Street. In his 3,500-squarefoot showroom and his 20,000-square-foot warehouse, he sells, buys and trades new and used exercise equipment for commercial and residential gyms, along with the proper flooring for it. Snyder also helps his customers design their gyms, either with instore software or in-home consultations. His residential customers are primarily in their 40s and 50s,

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busy with work and family life and, as such, prefer to work out in the convenience and privacy of their homes. For the prospective home gym owner, he offers the following tips: • Set a budget and communicate it clearly when shopping for exercise equipment. It saves time and helps Snyder and other professionals suggest realistic options. • Consider and communicate any physical limitations you may have. “One of the first questions I ask customers is whether they have any knee or joint problems or any hip replacements.” He said one of his top-selling items is the elliptical machine, as it’s easy on the joints and effective. • Make sure you have adequate space. “Most spaces at least have to be 10 by 12 feet, but if you’re going to use several things, like

a treadmill, elliptical and single stack gym, you’ll probably need at least a 15-by-15-foot room.” • Beware of infomercials and big-box stores. Snyder believes most of those brands aren’t up to par. Instead, he suggests certified dealers that only sell premium brands and equipment that backs up its claims with five- to 10-year warranties. • Not sure where to start? Consider your goals. You’ll need specific equipment depending on whether you’re focused on strength or cardio training. When prospective home gym owners seem somewhat lost, Snyder steers the conversation in this direction. CONTACT: Exercise Unlimited, 387 S. Front St., call 901-335-6993, or visit exerciseunlimited.com

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Good Health

Work It Out

Full-Body Toning Workout for your arms, legs and abs by Holli Weatherington photos by Jason R. Terrell

K

eeping fit is vital to police work, but it’s also important to overall health and a greater quality of life. Heavy lifting is key to getting those big muscles, but without the cardio and endurance element, it’s only half the equation. Officer David Helton with the Memphis Police Department does hill runs and Crossfit for endurance and here, he demonstrates some key exercises he performs regularly for upper body, lower body and core strength. Combine these exercises with 30 minutes of cardio before or after your sets to get maximum fat burning and muscle gains.

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With two heavy dumbbells, get into pushup position and lower into a pushup.

Weighted Ab Curls

Grab a 20-pound weight and hold Push up and hold the pose in plank. it at the ends over your head, lie back, slowly, with knees slightly bent.

Rise into a sit-up while you lift the weight over your head, eyes looking at the weight. Lower back down with weight still in place. Repeat. 10 reps, 3 sets.

v

Pushups with Weights

v Lift weight with right arm into a back row. Lower back in place, then repeat on left side for one full rep. Repeat from step 1.

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Good Health

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Jump Squat

Lower into a deep squat, backside lowering into an imaginary chair, making sure knees do not go beyond the toes. v

From the squat, propel up and jump off the ground, arms straight up overhead. Repeat for 20 reps. Repeat.

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Side Lateral Raise Lighten your weight here or just use two 15-20 pound plates. Bend at the waist, engage and tighten the abdominals. Lift both arms laterally to shoulder height and lower. Repeat 10 times, 2 sets.

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20 Good Health

#memfit

real life superhero

Peter Panos Memphis firefighter/paramedic 31

SUPPORT My wife, Emily, is my greatest support. Being a

trainer, she gives me new ideas for workouts. Our competitive nature allows us to push each other for our best results.

WHY DID YOU CHOOSE TO BE A FIREFIGHTER/PARAMEDIC I’ve always wanted to help people and make a difference.

WHY WORK OUT I love pushing myself, hitting new personal records. Working out is not just physical for me. It is a time when I can turn off the stresses of the day and just be.

WHY IS PHYSICAL FITNESS IMPORTANT TO YOUR JOB There are times where my job requires that I go into hazardous settings with unknown circumstances and potential fatal repercussions while wearing 50 pounds of gear. Being in shape could make the difference between saving lives or not.

WHAT KEEPS YOU MOTIVATED TO STAY ON TRACK Always working to be the best version of myself. ROLE MODEL My dad. After hip, knee, hand and intestinal surgery, he still makes it to the gym as much as I do. Growing up, he taught me and my siblings to have the “heart of champion,” which meant never giving up.

BRAGGING RIGHTS I have been playing racquetball for 17 years. It is great cardio and a lot of fun.

FITNESS GOAL My goals stay simple. Make gains in strength while lowering body fat percentage.

FAVORITE GEAR My iPhone for my music, and I always

photo by Troy Glasgow

work out with a second layer of clothes to get warmed up.

kitchen is just as important as what you do in the gym.

NOBODY KNOWS When I was a kid, I made a make-

GUILTY PLEASURE Mimi’s white chocolate cookie

shift cape and climbed atop a jungle gym. One broken ankle later, I got to wear a cast for eight weeks.

bars. I gain weight just by smelling them.

FIT TIP Don’t rob yourself of results. What you do in the

ing in some 5K obstacle courses this year.

NEXT UP My wife and I are looking forward to participat-

Chris Earnest 36 U.S. Army, Sergeant First Class

Good Health

#memfit be the best

SUPPORT: My wife, Jackie, and our two daughters, Sianna and Ava

WHY WORK OUT I run because of being in the military. Trust me, I don’t like to run but I will do it. I lift to better myself, physically and mentally.

WHY IS PHYSICAL FITNESS IMPORTANT TO YOUR JOB It is important to my job because soldiers like myself need to not only stay physically fit but also mentally fit to deal with the rigors of everyday Army life. Being in a leadership position, it’s important to be fit in front of younger soldiers and try to motivate them to be better.

WHAT KEEPS YOU MOTIVATED TO STAY ON TRACK My wife keeps me motivated to be better not only at fitness but in everything I do. The Army and the soldiers keep me motivated; I want to be the best out there when I’m doing my job and when I’m leading soldiers.

ROLE MODEL When I was younger my role model was Michael Jordan. I would consider older vets to be my role models now. They have been through and have done so much for us younger soldiers.

BRAGGING RIGHTS Being a husband and a father. Making the Army a career and progressing through the ranks as quickly as I have, and still able to hold my own and sometimes beating younger soldiers in PT.

POWER SONG The one that still gets me going is “Smack My B___h Up” by Prodigy

FITNESS GOAL To one day run the Army 10-Miler (remember I hate to run) and gain 15 pounds

FAVORITE GEAR Nike

photo by Jason R. Terrell

FIT TIP Being fit is not all about the hundreds of exercises you do, it’s also the lifestyle you live. Eating healthy and positive thinking.

GUILTY PLEASURE Definitely chocolate. I have a real problem when it comes to chocolate.

NOBODY KNOWS Even though I am Airborne qualified,

NEXT UP Just be better the next day. To continue being the

I’m scared of heights. I am afraid also of cockroaches. (They are nasty).

best husband and father I can be and to retire from the Army when I make my 20 years.

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22 Good Health

DEALING with

DEPRESSION

and other mental issues by Erinn Figg

S

tatistics universally show that women are more likely than men to experience depression and anxiety. But men with depression and other mental health issues are out there — more than 6 million of them, according to the National Institute of Mental Health. They’re just not talking about it as much. “Men don’t want to express their feelings. We’re trained not to do it,” said Tim Holler, licensed professional counselor and co-founder/ co-owner of Sage Hill Counseling in Memphis. “Women are told that it’s OK to express your sadness and your loneliness, and men feel like they’re not allowed to do that.”

That conversation could be evolving, though. Holler said he’s seeing more men come in for counseling, either individually or as part of the center’s group therapy for men. “During the 25 years I’ve been in this profession, there’s definitely been an increase in the number of men who are willing to seek help,” Holler said. “The stigma has gone down.” Holler said the men he sees are generally trying to resolve external manifestations of internal turmoil, such as problems at their jobs, in their relationships or through addictions. In short, they want to be more functional. Women, on the other hand, are usually feeling sad and want it to stop.

DEPRESSION: MEN VS. WOMEN If you have an angry man in your life, there’s a chance he could actually be suffering from depression. Men and women express depression differently. Here’s a rundown of how the signs may differ:

MEN

• Anger, irritability or aggression • Engaging in risky behaviors like reckless driving Self-medicating with drugs, alcohol or other addictive substances • Escapism through excessive recreational activity (Netflix, online activity, sports, gambling, gaming, working out) or working late • Describing physical symptoms (aches, pain, digestive problems), rather than expressing feelings • Inability to meet work or family responsibilities

WOMEN

• Persistent sadness, anxiety or apathy • Loss of interest in pleasurable activities • Weight loss or weight gain, due to a lack of appetite or overeating • Excessive crying • Sleeping too much or too little • Isolation from friends and family • Difficulty making decisions or concentrating • Fatigue, lack of energy

*Important note: Regardless of gender, any of the above behaviors can be signs of depression.

DEPRESSION TRIGGERS It’s difficult to categorize depression triggers by gender, as all the issues below can cause depression. However, some are more likely to affect men than women and vice versa.

MEN

• Relationship problems • Pressure at work • Physical health problems • Sexual problems • Financial problems

WOMEN

• Infertility or “empty nest” syndrome • Hormonal fluctuations due to PMS, pregnancy, perimenopause or menopause • Family responsibilities due to caring for children, aging parents or a spouse • Balancing career and home life • Body image issues • Rehashing negative thoughts • Pressure at work

If counseling isn’t for you:

Some men may not feel comfortable speaking with a therapist about their feelings. Others may face financial obstacles to regular counseling sessions. If so, Tim Holler, licensed professional counselor and co-owner/ co-founder of Sage Hill Counseling, suggests the following options: • Talk to someone. • Check with local churches. Many have free support groups. • Read a book. There are a wealth of books on men’s issues and self-improvement out there. Holler suggests “The Voice of the Heart,” by Chip Dodd and “To Be Told: Know Your Story, Shape Your Future,” by Dan Allender.

s f o o l t

d t W c U S t t f

s p e l “ b l t

Many of these men have professions that demand a strong game face, such as lawyers, physicians or any job that requires a high level of control. Consequently, a fear of losing control can be a primary trigger for depression in men. Like women, men also face gender-specific health issues that can trigger depression, said Dr. Robert Wake, department of urology chair in the College of Medicine at University of Tennessee Health Science Center. Erectile dysfunction, hair loss, prostate cancer and testosterone imbalances are just a few of them. “For instance, we see men with severe depression after surgery for prostate cancer. They’re experiencing incontinence and they feel like their life is over,” Wake said. “They use phrases like ‘I’d rather be dead’ and ‘I just don’t want to live anymore’ and they’re devastated.” Wake is championing a future

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men’s health center, in partnership with Regional One Health, for which the initial planning has already begun. He envisions a onestop-shop medical facility where men can get several health issues addressed at once, including those that affect mental health. As with therapy, many men are reluctant to see a doctor unless it’s absolutely required. “In my experience, men will look for every excuse not to go to the doctor unless they’ve got a serious problem,” he said. CONTACT: Tim Holler, Sage Hill Counseling, visit sagehillcounseling.com or call 901-302-9575. Dr. Robert Wake, 901-448-1026 If you or someone you know is in crisis, please call the National Suicide Prevention Lifeline at 1-800-273-TALK (8255) or visit suicidepreventionlifeline.org to chat live with a counselor.

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24 Good Health

Recipe

Grilling with Fresh Herbs Recipes from “Simply Grilling” by Jennifer Chandler photos by Justin Fox Burks

F

resh herbs from the garden are a healthy and delicious way to add flavor to your summertime grill. Here are a few fun ways to up your grilling game with fresh herbs this summer, along with two tasty recipes using fresh herbs. Marinades are tried and true, but did you know you can also infuse your meat with your favorite herbs? A mixture of fresh herbs like oregano, thyme or even mint, lemon and garlic tucked under the skin of a bone-in chicken breast helps to add extra flavor. Fresh basil or cilantro added to a basic vinaigrette can turn a simple dish like grilled tomatoes into a show-stopper side. Heartier herbs like rosemary are perfect stand-ins for traditional skewers. The rosemary sprigs not only make a dramatic presentation for this dish, but also add flavor. Throw a handful of fresh herbs on the coals of your grill or across the grates of a gas grill to infuse your grilled meats and vegetables with a tasty, herbal smokiness. Just be sure to soak the herbs in water for at least 30 minutes so they don’t burn too quickly.

LEMON-OREGANO CHICKEN (Serves 4) Adding a mixture of lemon zest, fresh oregano, and garlic under the skin of the chicken adds a boost of flavor to the meat. Feel free to try other citrus herb combinations like lime-cilantro and orangesage. Ingredients l1/4 cup freshly-squeezed lemon juice l3 tablespoons olive oil l3 tablespoons coarsely-chopped, fresh oregano l2 garlic cloves, minced l1 tablespoon freshly-grated lemon zest l4 split, bone-in, skin-on chicken breasts (about 3 pounds) lKosher salt and freshly ground black pepper lVegetable oil, for the grates Directions In a nonreactive dish just large enough to hold the chicken in a single layer, whisk together lemon juice, olive oil, oregano, garlic and lemon zest. Add chicken breasts to the marinade and toss to coat. Marinate at room temperature for 20 to 30 minutes. Preheat a clean grill to medium-high with the lid closed for 8 to 10 minutes. Lightly brush the grates with oil. Remove the chicken from the marinade and shake off excess. Run your fingers between the chicken and the skin to loosen (be careful not to remove the skin). Evenly spread about 1/2 tablespoon of dry

ingredients (the lemon zest, oregano, and garlic) from the marinade under skin of each breast. Discard the rest of the marinade. Generously season the chicken with salt and pepper. Place the chicken on the grill. Close the lid and cook, turning once or twice, until no longer pink in the middle, 12 to 15 minutes per side. Serve warm.

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GRILLED TOMATOES WITH SWEET BASIL VINAIGRETTE (Serves 4) There is nothing better in the summer than fresh tomatoes. Did you know they are also delicious grilled? You can use red tomatoes, but for a dramatic presentation I prefer to use a combination of colorful heirloom varietals. Fresh basil from the garden is what adds the finishing touch. Ingredients lVegetable oil, for the grates l16 large cherry tomatoes lSkewers (if using bamboo, soak in water for 30 minutes) l1/4 cup olive oil, divided lKosher salt and freshly ground black pepper l2 tablespoons red wine vinegar l3 tablespoons chopped fresh basil Directions Preheat a clean grill to medium-high with the lid closed for 8 to 10 minutes. Lightly brush the grates with oil. Thread the tomatoes on skewers. Brush tomatoes with 2 tablespoons of the olive oil. Season with salt and pepper to taste. Place tomatoes on the grill. Close the lid and cook the tomatoes until soft and charred, about 4 minutes per side. In a small bowl, whisk together red wine vinegar, the remaining 2 tablespoons oil, and basil. Drizzle vinaigrette over tomatoes. Cooking Tip: I like to thread the tomatoes onto skewers to prevent them from rolling around.

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26 Good Health

#memfit

helping hands

David Helton 39 Memphis police officer

SUPPORT The idea of living a long healthier life. WHY DID YOU CHOOSE TO BE A POLICE OFFICER I found myself to have a helpful soul. Just to know that I’ve made a difference in someone’s life makes me sleep well at night. I’ve learned that God put us on this earth to help others. With that being said I felt it was my calling to be a police officer.

WHY WORK OUT Being diagnosed with high blood pressure at age 21 spearheaded me to have a physical lifestyle change.

WHY IS PHYSICAL FITNESS IMPORTANT TO YOUR JOB Being a police officer, we sometimes deal with physical and emotional situations at a moment’s notice. While being in shape, you are able to confront different situations like running, lifting, occasionally dealing with force or even self-defense. To accomplish these things safely, it’s important to be in some type of physical shape.

WHAT KEEPS YOU MOTIVATED TO STAY ON TRACK Liking what I see in the mirror. ROLE MODEL Every grandfather, grandmother or even great-grandparent who comes to the gym faithfully. I want to have that same drive when I get that age.

BRAGGING RIGHTS If I do say so myself, I look great to be 39 years old.

POWER SONG My power songs must be upbeat! My workout play list consists of gospel, rap and pop.

FITNESS GOAL My next goal is to put on more lean muscle.

FAVORITE GEAR Nike and my Polar M400 GPS Tracker

yourself what you will do. Set goals for yourself. Be your own biggest competition. Whatever you do, don’t quit.

NOBODY KNOWS I love to draw. I’m a behind-closed-

GUILTY PLEASURE Wow! Confession time. I’m in love

doors artist.

FIT TIP Never tell yourself what you can’t do. Instead tell

with stuffed crust pizza and Gummy Bears.

NEXT UP I would like to own a gym one day.

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