Feb. 26 Good Health

MA RC H2 01 5

Healthy & Fresh Food

You’ve GOT to try this recipe!

Caveman

DIET PLAN with Ultimate Foods

Heart-healthy CHICKEN PARM

A Paleo Diet Q&A

Good Health

March 2015 Features 6 Ultimate Foods 7 Tips for reducing your salt intake 10 Food with class 15 Osteoarthritis research project 17 Cave man diet plan

Departments 3 Race Calendar 4 Work It Out: Awesome arms 8 Fit to Flatter: Spring 2015 fashion trends 12 Memfit: Brandye Lee 14 Health Champ: Joshua Russell 16 Race Spotlight: Germantown Half Marathon 18 Food clues: Bite by bite 20 Good Food: Chicken Parmesan

Columns 13 What you should know about acid reflux — Dr. Muhammad S. Siddiq, Horizon Gastroenterology and Neurology

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cover story

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Ultimate Foods makes choosing healthy meals fast and easy

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Good Health

from the editor

SARA P. SHIRLEY Good Health Editor

In honor of National Nutrition Month ® in March, this issue of Good Health has a focus on food. Our cover features the founders of a new “healthy fast food” restaurant in Cordova that delivers meals throughout the Greater Memphis area (see more on page 6). We also spoke with the folks over at Youth Villages to learn about the organization’s food-service program designed to help at-risk youth (page 10). Nutritionist Blair Mize offers her advice on how to form and keep healthy eating habits (page 18) and “Paleolithic” diet aficionado Grant Cox answers several of our questions about the popular food plan (page 17).

Other regular features to be found in this issue include our local fitness spotlight, a new healthy kid spotlight, an at-home workout demonstration and a delicious heart-healthy recipe.

This issue will be my last as editor. While working on this product, I have been inspired daily by the stories of change, resilience and triumph that have come my way, and it’s been an honor sharing them with the community. We don’t talk about our healthy strides in Memphis enough. I know Good Health will continue to be an invaluable local resource for readers, and I’m excited to see what happens next.

To good health,

Editor Sara P. Shirley patterson@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 area medical practices and other strategic rack locations. All rights reserved. Reproduction in whole or part without written permission is prohibited. Copyright 2015.

Design Brent Fisackerly Ashley Kumpe Jason R. Terrell Cover Photography Jason R. Terrell

Contributors Erinn Figg Lori Simpson Pope Nanette Farris

Nathan Berry Blair Mize Jason R. Terrell

For information on advertising in Good Health magazine, contact Amy Mills at 901-529-2213 or e-mail amy.mills@commercialappeal.com.

495 Union Avenue, Memphis TN 38103

Good Health

RACING MARCH CALENDAR OF EVENTS MARCH 7 Move it Memphis 10K/5K FedExForum, Downtown Memphis moveitmemphis.racesonline.com Chucalissa Relic Run 5K C.H. Nash Museum, Memphis racesonline.com March Against Drugs 5K Centennial Park, Munford racesonline.com

MARCH 8 Stanky Creek Marathon and Halfmarathon Nesbit Park, Bartlett ultrasignup.com

MARCH 14 Hero Dash 5K Gateway Baptist Church, Atoka racesonline.com Serenity’s Footsteps Atoka United Methodist Church, Atoka racesonline.com

MARCH 15 Germantown Half Marathon and Mayor’s Cup 5K Germantown Athletic Club, Germantown germantownhalfmarathon.racesonline.com

The Healing Races of Whitehaven 5K/10K The Healing Cathedral Church, Memphis racesonline.com Jackson Culley Mito-What? 5K USA Stadium, Millington racesonline.com

IN APRIL 4

Race for Recovery 5K Mississippi River Greenbelt Park, Memphis racesonline.com Daffodil Dash 3-Miler Memphis Botanic Garden memphisbotanicgarden.com/ddregister

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aCrossTown 5K Bartlett United Methodist Church, Bartlett acrosstown5k.racesonline. com FedEx St. Jude Classic Fairway 5K TPC Southwind, Memphis fairway5k.racesonline.com

MARCH 22 Kosten Foundation Kick It 5K Shelby Farms Park, Memphis kickit5k.racesonline.com

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MARCH 27 Help for Hope 5K The Hope House, Memphis racesonline.com

MARCH 28

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Opening Eyes to Autism Gibson Guitar Factory, Memphis openingeyestoautism. racesonline.com Earth Day 5K Shelby Farms Park earthday5k.racesonline.com

Raise Hope 5K Trustmark Building on Poplar, Memphis raisehope5k.kintera.org/ In His Steps 5K Christ United Methodist Church, Memphis cumcmemphis.org

MARCH 21 Race for the Summit 4-Miler UT College of Pharmacy, Memphis raceforthesummit.racesonline.com

COMING UP

Pray, Race and Yell for a Cure Walk Shelby Farms Park, Memphis racesonline.com

The Glo-Run Memphis Shelby Farms Park, Memphis theglorun.com/Memphis

MARCH 29 Wolfman Duathlon Shelby Farms Dog Park, Memphis racesonline.com

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Good Health

work it out

step-by-step moves for a healthy body

AWESOME ARMS G

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Place head on Swiss Ball

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rab some dumbbell weights and get awesome arms with these single-limb exercises, which promotes balance, proprioception and trunk strength.

A couple of these exercises also employ the use of a Swiss Ball, which can be purchased online or at a sporting goods store. For each exercise, do two sets of 12 on each arm.

Single-arm chest presses

Demonstrations by Nanette Farris of Fundamental Fitness photos by Jason Terrell

Good Health

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Good Health

cover story

Ultimate Foods restaurant meals

By Sara P. Shirley

Ultimate in healthy, fast Foods

Photo by Jason R. Terrell

Fresh meals packaged with busy lifestyles in mind

M

emphis doesn’t have a reputation as a healthy food destination, but business owners Nick Harmeier and Rick McCracken of Ultimate Foods are working to change that.

“We got together a few years ago and were talking about how great it would be to have an option for healthy fast food,” said Harmeier. “And that just didn’t exist here.”

A little over a year ago, Ultimate Foods began operating as a way to provide fresh, healthy meals to Memphians.

The restaurant, certified by Project Green Fork, prepares fresh meals daily and delivers food weekly to customers.

There’s also a storefront location in Cordova and a vending service downtown where people can pick up meals to go.

The Ultimate Foods menu is viewable online, with an offering of fresh meals for breakfast, lunch, dinner and snacks.

Customers who sign up for a meal plan can have a week’s worth of meals delivered to their doors on Sundays. The meal plans include 20 to 25 dishes and range from $125 to $152. Customers

also can pick up a healthy meal at the store for about $7. Each meal is packaged and displays detailed nutritional and caloric information.

“We’ve tried to make it as easy as possible for people to eat fresh, healthy food,” said McCracken. “It doesn’t get much easier than this.”

Meals available from Ultimate Foods include eggs ranchero for breakfast, chicken stir fry for lunch, almond crusted salmon for dinner and even something sweet — such as a red velvet cupcake for a snack.

Ingredients are king at Ultimate Foods.

Carbohydrates are chosen according to

their levels on the glycemic index and the meal plans aim for a balance of 40 percent protein, 40 percent carbohydrates and 20 percent fat.

The small-sized meal plan rings in at about 1,200 to 1,500 calories per day while the regular size contains 1,600 to 1,850 calories per day. Customers are urged to come in for a quick consultation to discover which meal plan size best meets their needs.

“We want to help people create healthier eating habits,” said McCracken. “And the most important thing is to stick to it.

It’s amazing the difference that a change like this will make.”

For more information, visit goultimatefoods.com or call 901-207-5337.

Pre-made meals from Ultimate Foods make it easy to eat healthy on the go.

Dishes such as the salmon cakes with broccoli and carrots are ready to be put in the microwave for a few minutes. Other ready-to-go dishes include the Super Salmon (top right) and the beef tenderloin salad.

Good Health

healthy eating

high sodium intake linked to health issues

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By Lori Simpson Pope

Reduce your salt intake with these helpful tips

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rom the pizza loaded with pepperoni to the bag of chips in your lunchbox, high sodium foods are a staple of the American diet. In fact, many Americans consume 3,400 milligrams of sodium per day, which is double the American Heart Associationâ&#x20AC;&#x2122;s recommendation of 1,500 milligrams.

Diets high in sodium are linked to an increase in blood pressure and a higher risk for heart disease and stroke. Cardiovascular disease continues to be the No. 1 cause of death in all Americans, and stroke is the fifth leading cause of death and a top cause of long-term disability.

The American Heart Association estimates that if the U.S. population reduced its sodium intake to the recommended 1,500 milligrams per day, there would be savings of more than

$236 billion in health care spending and a 25.6 percent decrease in the prevalence of high blood pressure. That would be a huge impact on the Memphis area, where one in three residents suffer from high blood pressure.

Sodium reduction is easier than many may think. Follow these simple tips when making food decisions to help keep you on track for a heart-healthy diet.

WATCH OUT FOR THE SALTY SIX The list of the Salty Six includes: breads and rolls, cold cuts and cured meats, pizza, poultry, soup and sandwiches. â&#x20AC;&#x153;In many cases, one slice of bread is a serving,â&#x20AC;? said Christy Davis, a registered dietitian with Baptist Memorial HospitalMemphis. â&#x20AC;&#x153;If one slice of bread has 140 milligrams of sodium and you are making a sandwich, you are really getting 280

milligrams from the bread alone.â&#x20AC;?

Deli meats are also notoriously high in sodium, especially those that are prepackaged. â&#x20AC;&#x153;For a healthier alternative, choose fresh-cut deli meats. There are also some deli counters that ofer low sodium meats and cheeses, which can contain up to 30 percent less sodium than the regular product.â&#x20AC;?

READ NUTRITION LABELS

CREATIVE IN THE KITCHEN

â&#x20AC;&#x153;Compare several diferent types of the same item to see which brand has the lowest sodium content,â&#x20AC;? Davis said. â&#x20AC;&#x153;Look for items that contain less than 140 milligrams per serving and try to limit foods that contain more than 400 milligrams of sodium per serving.â&#x20AC;?

Canned foods like beans and tomatoes, prepared salad dressings and condiments can contain high levels of sodium. Look for low sodium options.

Sodium can also go by many diferent names. Key ingredients to look for are salt, sodium benzoate, disodium and monosodium glutamate (MSG).

â&#x20AC;&#x153;Basil, curry powder, onion powder and parsley can be great additions to ish and lean meats along with a squeeze of fresh lemon, lime or orange,â&#x20AC;? Davis said. â&#x20AC;&#x153;Chives, garlic and dill can also add zesty lavor to side dishes and soups.â&#x20AC;?

Making small changes in your sodium intake will help you to drastically reduce your sodium consumption over time. For more information on how to cut sodium from your diet, visit heart.org/sodium.

About the author Lori Simpson Pope is the communications director for the American Heart Association-Memphis.

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Good Health

outfitter

shape up in style

fit to flatter

SPRING 2015

FASHION

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Hot fashion trends for this Spring include one-shoulder dresses, gingham prints, colorful suedes, Obi belts and tailored shirtdresses. Here are few examples of runway-inspired wearables that would be great additions to anyoneâ&#x20AC;&#x2122;s collection.

Leather Obi belt Japanese-style Obi sashes are the belts of choice for many designers this season and can be used to dress up an outfit while also creating a flattering silhouette. neimanmarcus.com Choosing the style in leather rather than silk adds a modern twist.

$178

Karen Millen colorful shirtdress Last year, oversized boyfriendstyle shirtdresses were all the rage, but designers brought waists in this season for a more tailored, feminine look.

$140 us.karenmillen.com

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Michael Kors long one-shoulder dress

How Did 12

Bare shoulders are back in style and were seen on the runway both in formal wear and casual dress for this season.

$131 farfetch.com

Gingham shorts Watch for this print to spring up everywhere this season.

$20 shop.mango.com

Halston Heritage suede mini dress in midnight blue Colorful suede pieces were paraded down the runway in spring fashion shows, cementing suede as a year-round fabric.

$140 theoutnet.com

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Good Health

mentoring kids

Youths learn etiquette lessons

By Erinn Figg

FOOD with CLASS Program teaches Youth Villages kids vital life lessons

I

n some respects, the list of rules posted in the classroom is similar to lists found in many professional kitchens — instructing employees to wash their hands, wear aprons, refrain from any horseplay and adhere to the appropriate dress code.

Some of the rules in Youth Village’s Food With Class Program, however, are a bit broader in scope: Show respect, don’t use profanity, take turns (with room chores) and — perhaps most important — always be professional.

The blend of workplace-specific guidelines and general keys to success is a perfect illustration of the ultimate goal of the vocational program, which is to provide its young participants with hands-on experience in the service industry while also arming them with valuable life skills for the future.

“My hope is that when they leave the program, they’ll have the skills to go out and get a job,” said Anne Coggin, director of educational services for Youth Villages. “But we’re also teaching them things that will stand in good stead no matter what they do. Showing respect, working as a team, being able

Pia Mitchell discusses serving etiquette with a youth at Youth Villages’ Bartlett Campus. Mitchell works with youth in the Food with Class program.

to get along with people — those are the secrets to success in any line of work.”

Youth Villages serves emotionally and behaviorally troubled youth and their families in 12 states through a variety of programs, including in-home treatment, transitional living, residential programs, mentoring, foster care and adoption services, among others.

At the moment, Food With Class is only offered at the residential treatment center at Youth Villages’ Bartlett Campus. The program, which was funded through a grant from Memphis Catholic women’s

association Madonna Circle, is open to Youth Villages residents who are 14 and older and operates like a catering company. Participants are paid wages for up to 20 hours of work a week. As with “realworld jobs,” the interested youths have to undergo a lengthy application process for a coveted spot in the popular program.

“They learn how to answer a job posting ad and fill out an application. Then their treatment team and counselors have to approve them. They also have to meet academic standards set by the school’s principal, and then

Good Health

I’m the last stop — they have to interview with me,” Coggin said. “I’m the hardest person they interview with, and I give them the same interview I give my own employees.”

Once in the program, the students learn basic food preparation techniques and master recipes of various skill levels. They serve as caterers for Youth Villages events as well as activities in the Memphis community.

“People here in the community are so good to us,” Coggin said. “Our kids present themselves well, and they really do want to learn. Other people recognize that and want to give them an extra hand.”

Coggin said none of the program’s goals could be accomplished without the talents of Youth Villages vocational coordinator Pia Mitchell. Six years ago, Mitchell was working as one of the cooks in Youth Villages’ cafeteria when Coggin recognized

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emotional. We’re like a family.”

In addition to teaching cooking skills, The Youth Villages’ Food With Class cooks are menu planning and catering logistics, available for catering opportunities and adhere to high service standards under the supervision of Mitchell incorporates field trips, guest lecAnne Coggin and Pia Mitchell. The program also welcomes assistance from local chefs as guest turers and even public speaking into her speakers or ield trip hosts. For inquiries, contact curriculum. She expands students’ palates Jennifer Judge at 901-251-4826. To learn more about Youth Villages, visit youthvillages.org. by taking them to ethnic restaurants. She takes them behind the scenes at restauher potential and pulled her to teach the rants such as Interim to watch the daily rouclass. Now, Mitchell is teaching during the tines of real-world chefs. And the students day and working toward a business degree often are required to speak to groups.

“They’re nervous, but each time they get from Strayer University in the evenings.

“It is so fulfilling, so very rewarding,” better. Being able to be comfortable, to talk Mitchell said. “When I first got this job, I to people, to communicate is so important, was all over the place, didn’t quite under- particularly because of their backgrounds,” stand the dynamics, asked a lot of ques- Mitchell said. “By nature, they are quiet and tions. I knew I liked to cook, but Ms. Coggin subdued. I think cooking helps them come saw something in me that was bigger than out of their shells and more into life, to get cooking, the passion that I have. To touch to know more of the world, to open them these kids and help them grow — it’s very to new experiences.”

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Good Health

Brandye Lee #memfit healthy peer pressure

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Professional dancer at Collage Dance Collective, certified yoga instructor

SPORT Ballet primarily, but I enjoy x-training with yoga, swimming, biking and kayaking.

SUPPORT My family on both sides — the Chandler’s and the Lee’s.

WHY I DANCE Dancing has been a lifelong passion and vocation. It has afforded me a life of adventure, travel, meeting wonderful and interesting people, self-expression, ministry and good health!

ROLE MODEL My mother, Jeanarta, whose energy is boundless, smile is infectious and loving acts are brave and ceaseless.

BRAGGING RIGHTS My signature is on a wall inside the Orpheum Theater (“The Lion King”) and my pic has been on billboards along I-95.

POWER SONG “Wanna Be Startin’ Somethin’” by Michael Jackson

FITNESS GOAL To remain injury free.

FAVORITE GEAR My Nike sneakers and my bike.

NOBODY KNOWS I’m a bit of a tomboy, so I’m up for anything that the boys do. Wrestling, anyone?

FIT TIP I cook and eat at home as much as possible. I keep healthy snacks in the car, like raisins or nuts to defend myself from fast-food sneak attacks. The drive-thru situation here is crazy; from barbecue ribs to fancy coffee, to salads posing as a healthy option, it’s a minefield out there.

CELEBRITY CRUSH Morris Chestnut GUILTY PLEASURE Red wine and chocolate. So cliché, right?

photo by Nathan Berry

NEXT UP

Collage’s Spring concert, “Déjà Vu” at Playhouse on the Square this April. See you at the ballet!

Good Health

your health

GERD is a treatable problem

What you should know about acid relux (GERD)

I

s acid reflux preventing you from eating your favorite food or enjoying a night out? Acid reflux, or GERD, can hit at any time and can be really inconvenient. If left untreated, acid reflux can result in more serious and complicated diseases. The good news is that it is treatable. People with GERD experience symptoms such as heart burn, regurgitation, vomiting, difficulty or pain with swallowing, worsening dental disease, Laryngitis or hoarseness.

Acid reflux occurs when acidic gastric contents flow back in to the esophagus and/or the mouth. Acid reflux normally occurs in all individuals; however, it becomes GERD when it causes bothersome symptoms and causes injury to the esophagus.

The amount of acid reflux to cause GERD varies. When symptoms persist, patients should seek medical advice.

Many serious complications

can arise if acid reflux is not adequately treated, and include: Ulcers Ulcers can form in the esophagus and result in severe bleeding.

Esophageal stricture Persistent reflux can cause the esophagus to scar and narrow.

Barrett’s Esophagus (BE) Normal esophageal cell lining can be replaced by different abnormal cell types.

Esophageal Cancer Barrett’s Esophagus, once developed, is a major risk factor in the development of esophageal cancer.

The risk of esophageal cancer is 30 times higher among people with Barrett’s Esophageal.

Mild symptoms can be controlled by lifestyle modifications such as avoiding certain foods including caffeine, carbonated drinks, chocolate, alcohol and fatty foods. Other measures which can help include reducing weight, quitting smoking and avoiding large, late meals.

DR. MUHAMMAD SIDDIQ, MD Siddiq is a graduate of Dow University of Health Sciences in Karachi, Pakistan. He completed his residency in Internal Medicine from St. Vincent’s Medical Center in Staten Island, N.Y., and completed a Fellowship in Gastroenterology at Cook County Hospital in Chicago. To schedule an appointment with Dr. Siddiq, call 901-755-3790 or visit horizondoctors.com.

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Good Health

Joshua Charles Russell

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#healthchamp growing strong

Dogwood Elementary School

FAVORITE SPORT Baseball, because it’s really fun to play!

MYSELF IN FIVE WORDS Athletic, responsible, happy, smart, compassionate

IF I COULD CHANGE ONE RULE IN MY SPORT, IT WOULD BE Use tennis balls instead of baseballs, which will make the balls fly farther.

MY BIGGEST FAN(S) Dad and mom

MY ROLE MODEL Christ, my Lord.

GREATEST ATHLETIC ACHIEVEMENT Best Offensive Player, USSSA Little League World Series 2013

I KNOW HOW TO TEACH OTHERS TO See the glass half full. GREATEST SCHOLASTIC ACHIEVEMENT Straight A’s in all IF I COULD LEARN subjects from K-present grade.

SOMETHING NEW NEXT GOALS Keeping A’s in school; WEEK, I WOULD CHOOSE How to play shortstop better, so that I can play that position more.

growing more in Christ; be stronger (physically).

WHEN I GROW UP, I WANT TO BE An MLB player with a frequently practiced hobby of photography.

FAVORITE PLACE Beach FAVORITE GEAR Nike Elite Basketball shorts (oversized!)

FAVORITE MOVIE “God’s Not Dead” FAVORITE SONG “The Saints”

by Andy Mineo

FAVORITE HEALTHY SNACK Trail mix

Good Health

science and research

advancements in the health care field

15

By Sara P. Shirley

Local professor launches Osteoarthritis research project More than half of Americans over age 60 will experience some form of Osteoarthritis — the most common form of arthritis — in their lifetime. Osteoarthritis, or OA, is sometimes called “wear and tear” arthritis, as it involves the breakdown of cartilage over time. OA occurs in the joints, most commonly in knees, hips and hands.

Treatments for OA have lagged behind those for inflammatory arthritis, but an assistant professor at the University of Tennessee Health Science Center recently has received a grant to support

Hongsik Cho, an assistant professor at the University of Tennessee Health Science Center, is working on the development of a new treatment for Osteoarthritis.

PHOTO COURTESY OF UTHSC

a new research project on the subject.

Hongsik Cho, who works in the department of orthopaedic surgery at UTHSC, is working on a new drug delivery system utilizing small packets called “na-

nosomes.” In the early stages of Osteoarthritis, damage is often caused to one of the main components of knee cartilage, called type II collagen. Cho’s nanosomes, which contain drugs and fluorescent dye, bind to type

II collagen. Thus, the nanosome technology can specifically target and treat damaged cartilage.

“This (nanosome technology) will deliver high concentrations of the therapeutic agent locally where it is needed and prevent its general distribution,” Cho said in a news release. “If successful, this should aid in reducing general undesirable effects.”

Cho’s research project is titled “Theranostic Nanosomes for Osteoarthritis” and supported through a $130,808 grant award from the William and Ella Owens Medical Research Foundation.

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Good Health

RACING

16

SPOTLIGHT Germantown Half Marathon and Mayor’s Cup 5K by

Sara P. Shirley

M

ore than a thousand runners are expected to hit the pavement in Germantown on March 15 to run in the 17th annual Germantown Half Marathon and the 30th annual Mayor’s Cup 5K. Of the 1,700 to 2,000 people who participate in this annual event, only about 500 run the 5K. The races benefit the Special Olympics and also serve to promote the city of Germantown.

Runners wind through Germantown neighborhoods and scenic landscape, with long stretches along Kimbrough Road, Dogwood Road, Wolf River Boulevard and Farmington Boulevard. Residents along the race route participate by cheering along the runners. The route includes six aid stations.

Both races begin and end at

BRANDON DILL/SPECIAL TO THE COMMERCIAL APPEAL

Runners, including Koko Abdusalan (center) line up at the start line last year for both the 29th annual Mayor’s Cup 5K and the 16th annual Germantown Half Marathon. More than 1,800 runners braved rainy weather to participate in the two races.

Organizers anticipate raising around $3,000 for the Special Olympics at this year’s races on March 15.

the Germantown Athletic Club, and runners are allowed to use the facility for a post-race shower. The prize purse for the halfmarathon is $6,400. It’s $400 for the 5K. All event participants will receive race shirts and finishers

medals. Post-race fare will be provided by Jim ‘n Nick’s barbecue.

Race director Brent Barrett, of Start 2 Finish Event Management, said the 5K is one of the longest-standing races in Germantown and the half-

marathon is the only one offered in the city. Start 2 Finish will use the Jaguar Electronic Timing System for the races, which will happen rain, snow or shine. For more information, visit germantownhalfmarathon. racesonline.com.

Good Health

health fads

the truth behind the trends

CAVE MAN DIET PLAN

Photo by Jason R. Terrell

GH: What is a Paleo diet?

Grant: The Paleo diet, or “Paleolithic Diet,” was originally modeled around the hunter-gatherer lifestyle — a lifestyle that produced fit human beings void of the chronic diseases that plague us today (diabetes, obesity, hypertension). At Iron Tribe, our focus is not on the historical aspects, but the use of such a diet to help us perform better inside and outside of the gym. The focus of the diet is a foundation of colorful fruits and vegetables, quality meats, nuts and seeds.

GH: What kinds of food do you eat on a Paleo diet?

Grant: The foundation of the diet is getting in plenty of nutrient-dense fruits and vegetables. Any nutrients we miss after that are covered by meat, fish and eggs from quality sources. Cows were intended to eat grass, so we push for beef from grass-fed cows. We avoid grains, legumes, soy, dairy and, of course, sugar and processed foods. We’ve found that these foods produce inflammation in most bodies, and we’ve seen the best results when our athletes can find ways

17

Food prepared by Whole Foods for Iron Tribe, Memphis

to cut them out.

GH: How does it work?

Grant: The aim of our diet is to cut out as many inflammatory foods as we can, and to reintroduce nutrient-dense, qualitysource foods. We do this through cutting out most grains, sugars, and processed foods (to name a few), and emphasizing: 1. great vegetables like spinach and asparagus, 2. quality meats like grass-fed beef, and free range chicken and eggs and 3. encouraging more Omega-3 fats from sources like fresh-caught fatty fish or even fish oil supplementation.

GH: Why do you prefer this diet?

Grant: We’ve seen firsthand the Paleo diet work with the broadest spectrum of athletes, regardless of their goals. You want to lose weight? Try the Paleo diet. You want performance gains? Try the Paleo diet. If you are consistent with eating Paleo, you do not have to worry so much about counting calories, the reason being that a lot of the Paleo foods keep you fuller longer.

We’ve seen especially strong results when it comes to losing weight while

A Good Health Q&A with Paleo Diet aficionado Grant Cox of Iron Tribe Fitness maintaining lean mass. We can also attribute a lot of chronic inflammatory issues being cleared up thanks to the removal of inflammatory foods — issues like tendinitis, arthritis, abdominal pain, sinus congestion, etc.

GH: What kind of results have you seen in yourself, or with those at your gym, after going Paleo?

Grant: The most consistent results have been weight loss and improved body composition. The Paleo diet for me, personally, has improved my re-

covery from workout to workout. I’ve also found that I now sleep like a baby.

Improved skin, increased energy and stronger joints have not been uncommon results in our athletes either.

GH: How do you help your members stay consistent with the Paleo diet?

Grant: We offer our InnerFire meal plan that is exclusive to our members. Our partners at Wholefoods Market create a new breakfast, lunch and dinner menu each week. The meals are 100 percent Paleo, affordable and delicious.

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Good Health

food clues

honest nutrition advice for overall health and peace with food

BITE BITE by

Take small steps, set goals to achieve healthier lifestyle

I

magine looking at a juicy hamburger that is piled high with cheese, avocado, veggies and all the fixin’s.

While thinking about how delicious the burger looks, you approach it with one major reservation and ask yourself the tough question: “How in the world am I going to wrap my mouth around that first bite?” You may have a similar feeling when it comes to achieving a healthy lifestyle.

March is National Nutrition Month ®, and this year’s theme is “Bite into a Healthy Lifestyle.” When it comes to nutrition, it is difficult to know how to begin the journey toward healthier eating habits and easy to “miss the forest for the trees” as the proverbial saying goes, especially when we are overwhelmed with mixed or

distorted messages about nutrition and overall health.

You wouldn’t give up your hopes of eating that burger just because it seemed too big, would you? Don’t give up on a healthier lifestyle either! While

it’s easy to get bogged down wondering about all the details, take a step back and focus on the big picture in order to determine what’s most important and where to set your first goals when it comes to nutrition.

BLAIR MIZE, MS, RDN, LDN, CLC Mize is a registered dietitian with Schilling Nutrition Therapy. She believes in a non-diet approach and loves helping people fuel well to achieve a healthy lifestyle. Visit schillingnutrition.com for more information.

Good Health

Focus on real food

t At Schilling Nutrition Therapy, we define real food

as anything that can be grown or killed. You can’t get much more straightforward than that definition.

Are you eating primarily real food or processed food products? Sometimes a healthy lifestyle can be as simple as getting back to the basics when it comes to food selection.

Find a balance

t A healthy lifestyle does not mean thinking in terms

of absolutes: all or nothing, good or bad, and “should” or “shouldn’t.”

Rather than only having two options, there are many more choices that fall somewhere within the spectrum. Finding balance means choosing nutrient-rich, real foods most of the time and sometimes selecting foods you enjoy regardless of nutrient quality.

Foster progress, not perfection

t How do you define progress? Progress toward a

healthy lifestyle is not always related to the number of pounds lost or the amount of willpower exhibited. No one’s diet or lifestyle will ever be perfect, so try not to judge or be too hard on yourself.

3

Remember that habits take time to form and sometimes even longer to break; therefore, the journey to a healthy lifestyle requires patience and acceptance of where you are in the process. How do you “eat an elephant,” enjoy a burger or achieve a healthy lifestyle? Take one bite at a time, setting realistic goals in order to yield satisfying, lasting results.

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19

20 Good Health

good food

wholesome recipes and nutrition tips

from the American Heart Association

Chicken Parmesan with Eggplant Angel Hair Pasta This Simple Cooking with Heart recipe is the best of both worlds — chicken Parmesan, eggplant Parmesan and pasta, rolled into a tasty meal where the slow cooker does all the work.

INGREDIENTS 1 medium eggplant, peeled, finely chopped Cooking spray 28 oz. canned, no-saltadded, crushed mushrooms, (1 can) 1 Tbsp. salt-free Italian seasoning PLUS 1/4 tsp. salt-free Italian seasoning, divided 2 lb. boneless, skinless chicken breasts (2 large chicken breasts), all visible fat discarded 1/8 tsp. salt 1/8 tsp. ground black pepper 12 oz. packaged, wholewheat angel hair pasta, broken into quarters (1 package) 2 Tbsp. Parmesan cheese 1/4 cup shredded, fat-free mozzarella cheese

Per Serving Calories Total Fat Saturated Fat Trans Fat Polyunsaturated Fat Monounsaturated Fat Cholesterol Sodium Carbohydrates Fiber Sugars Protein

DIRECTIONS 357 5.0 g 1/3 g 0.0 g 0.9 g 1.4 g 99 mg 355 mg 37 g 9g 7g 42 g

Additional Tips Cooking Tip: When using a slow cooker, always place what will take the longest to cook on the bottom near the heat source. In this case, the eggplant takes longer to cook than the chicken.

Health tip: Many spice blends contain added salt, so it is important to look for a salt-free Italian spice blend.

l Peel the eggplant and then finely chop it into small pieces, about 8 cups.

l Coat the bowl of a large slow cooker with cooking spray. Then, add chopped eggplant, crushed tomatoes, and 1 tablespoon Italian seasoning into the slow cooker bowl. Use a spoon or spatula to combine.

Add chicken breasts into the slow cooker, snuggling them into the tomato and eggplant mixture. Sprinkle remaining ¼ teaspoon Italian seasoning, salt, and pepper onto the chicken. Set the slow cooker to cook low for 7 to 8 hours or high for 3 to 4 hours.

l When almost ready to serve, remove chicken from slow cooker onto a plate, along with ½ cup tomatoeggplant sauce. Break the angel hair pasta into quarters and stir pasta into the tomato sauce. Add chicken back into the slow cooker on top of pasta, pouring that ½ cup tomato-eggplant sauce over chicken. Top with Parmesan and mozzarella cheese.

l Cover and cook until pasta is done, about 15 to 25 minutes. (Note that the pasta will cook on the quicker side if the slow cooker is on high heat versus low heat.)

l Cut each chicken breast into 3 portions and serve with eggplant pasta.

Recipe copyright © 2014 American Heart Association. This recipe is brought to you by the American Heart Association’s Simple Cooking with Heart ® Program. For more simple, quick and affordable recipes, visit heart.org/simplecooking