Good Health Memphis May 2015

itness MEMPHIS IN MAY

MOMMY

TRIATHALON

Returns

Mom’s Health Issue

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Good Health

May 2015 Features 4 Racing around: Memphis in May 7 Healthy eating: Important for moms 10 Moms: Take care of yourself

Departments 3 Race calendar 6 Momfit: Ginger Calcote 8 Work it out: Yoga for moms 12 Momfit: Sandra Hannah 18 Race spotlight: Advance Memphis 5K 19 Momfit: Erica Martin 20 Recipe: Cheese and vegetable frittata with fruit salad

Columns 13 Moms need a good night’s sleep — Dr. Muhammad Siddiq, MD 17 Postpartum depression — University of Tennessee Health Science Center

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cover story Fitness group Fit4Mom helps local moms stay in shape

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Good Health

from the editor

DAVID BOYD Good Health Executive Editor

This issue of Good Health focuses on moms. Obviously, I do not have any firsthand mom experience, but I am blessed to be surrounded by wonderful moms in my life.

My own mom, Anne, has probably never set foot in a health club, run a 5K, or attended a workout class in her 82 years.

But, she stays active maintaining her yard, her house, eating right and taking care of my dad. I have a mother-in-law who stays active by playing tennis four or five times a week, and a wife who stays fit by finding time to walk and work in the yard after a full day of teaching third-graders 10 months a year.

I do know the importance of a healthy mom. When mom is sick or tired, it impacts the entire family.

We have articles in this issue that discuss how moms often put their own health last because they are so busy working and taking care of their children and their spouses.

But, a regular exercise program, basic self-care strategies to help maintain energy and a good night’s sleep are essential for moms to be able to perform the many roles they are called to handle.

Inside, you will meet three women at different stages of motherhood in our MOMFIT features.

You will also meet Celinda Smith with Fit4Moms and find out how she is helping area women balance staying physically active with being a full-time mom.

Executive Editor David Boyd boyd@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 Jason R. Terrell Cover Photography Jason R. Terrell

Contributors Erinn Figg Lori Simpson Pope Nathan W. Berry

Pete Wickham 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

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Good Health

RACING MAY CALENDAR OF EVENTS MAY 2

MAY 16

Tour for a Cure - JDRF Peddler Bike Shop, Germantown tourforacurememphis.com

Memphis in May Sprint Triathlon Orgill Park, Millington racesonline.com

Latino Memphis Festival & CincoKMayo 5K Overton Park, Memphis racesonline.com

Catch A Cop Memorial 6K Overton Park, Memphis racesonline.com

MAY 3

COMING UP IN JUNE 5

Harbortown 5K Harbor Town Square, Memphis harbortown5k.racesonline.com

Oak Hall Run for St. Jude Oak Hall, Memphis racesonline.com

Eye Opener 5K Houston High School, Germantown eyeopener5k.racesonline.com

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Gibson Guitar 5K Gibson Guitar Factory, Memphis gibsonguitar5k.racesonline.com

The Great Amazing Race Shelby Farms, Memphis greatamazingrace.com

John “Bad Dog” McCormack Memorial 5K Handy Park, Memphis baddog5k.racesonline.com

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Crop Hop 5K Memphis Farmer’s Market racesonline.com

MAY 9

MAY 17

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Blacklight Run 5K Memphis International Raceway, Millington blacklightrun.com

Memphis in May Olympic Triathlon Orgill Park, Millington racesonline.com

Healthy Shelby 5K Shelby Farms, Memphis healthyshelby5k.racesonline.com

Bluff City 10K Overton Square, Memphis blufcity10k.racesonline.com

MAY 21

Junior League of Memphis 5K for Kids Community Resource Center, Memphis racesonline.com Four-legged 4K Run/Walk Shelby Farms, Memphis fourlegged4k.racesonline.com

MAY 15 Running of the Rams 5K Oak Elementary, Bartlett racesonline.com

Zoom Through the Zoo Memphis Zoo racesonline.com

MAY 25 Overton Park Memorial 3-mile Run Overton Park, Memphis racesonline.com

MAY 30 Color Vibe 5K Robert R. Church Park, Memphis thecolorvibe.com/memphis

Memphis Heroes 6K Overton Park, Memphis heroesinrecovery.com Mid-South Mud Run 5K Challenge Navy Lake House, Millington midsouthmudrun.com Advance Memphis 5K First Evangelical Church, Memphis racesonline.com Memphis Italian Festival: The Luigi 5K Marquette Park, Memphis racesonline.com

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Good Health

racing around

2015 Memphis in May Triathlon

return to

SENDER

By Pete Wickham

As King of the transition area, Thomas Woodley directs competitors as they begin the second leg of the 2012 Memphis in May Triathlon at Harrah’s Casino in Tunica.

by Jim Weber The Commercial Appeal

Memphis in May Triathlon heads back to Millington

It’s a new start in a friendly old location for the 33rd renewal of the Memphis in May Triathlon, May 16-17. After four years in Tunica, one of the nation’s longest-running triathlons had to scramble to find a new home when Harrah’s closed its casino-hotel complex in June.

That it’s going on at all is a relief to race director, Pam Routh, and a testament to her ability to juggle.

“When Harrah’s closed their doors, we still had one year

left on a contract,” Routh said.

“They told us there were possible buyers and we held out, figuring that an event that brings 800- to 900-room nights in a weekend would be attractive.”

But no sale happened.

Harrah’s would not allow the event to take place on the vacant property, and the contract was dissolved.

Enter — or rather re-enter — Millington, where the event had been run for many years.

“I went to the city of Millington

(in November) and told them of our interest in bringing the event back,” Routh said, adding that a study they had done indicated the race brought about $1.5 million in economic impact to the area the last time it was run there.

“We had to juggle about a dozen different groups (city, county, naval base), but they’ve welcomed us back with open arms, and we’re excited to be back,” she said.

Katie Armitage, director of arts, recreation and parks for

Good Health

the city of Millington, said, “We’re thrilled to be the host of the Memphis in May Triathlon again. It’s a big deal for the local economy having that many competitors come to our area. It’s also a good example of how Millington is a wonderful place to plan a wide variety of events, and we stand ready to help make them happen.”

The Olympic-length Triathlon (1.5-kilometer swim, 40K bike race and 10K run) will start at 7 a.m.

May 17 at Casper Lake in Orgill Park, with the event winding through Millington and surrounding areas.

“The route, I think, is much prettier to go through with plenty of trees to offer shade and protection,” Routh said. “In

Tunica, going against the wind was always a challenge.”

Competition begins May 16 at 8 a.m. with the Memphis in May Sprint Triathlon (1/3 mile swim, 12-mile bike ride, 3-mile run). There also will be a Sports Expo area with booths and demonstrations, from 3-7 p.m. on May 15, and 9:30 a.m. to 6 p.m. May 16.

With the quick change of venue and loss of title sponsorship, there will be no pro race this year, and Routh said she would be delighted with a turnout of 800-900 competitors for an event that drew 1,500 a year ago.

“With all the approvals and boards we had to go through, we couldn’t get our

website with race information up until February, about six weeks after we normally would release the information,” she said.

The race will offer a $5,000 Amateur Challenge open to those who compete in the sprint and Olympic triathlons. Money will be awarded to the top 15 overall finishers in the male and female divisions, with a first prize of $400. The triathlon also institutes a special awards category open to active duty military and reservists.

“This year, we’ll add those two new features, get ourselves settled again here in Millington, work on getting a new title sponsor in and hopefully bring the pros back (in 2016),” Routh said. “We’re also working to get volunteers to be part of the weekend this year.”

The 2015 Memphis in May Triathlon For race and entry information, along with sponsorship and volunteer opportunities, go online to memphisinmay.racesonline.com.

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Ginger Calcote #momfit healthy peer pressure

“The best part of running as a mom of older teenagers is being able to run with my kids. They both are faster than I am at their respective sports, which challenges me to keep up.”

SPORTS Marathon, triathlon (in that order) SUPPORT My husband, Derrick, is by far my biggest supporter. I run with my son, Stephen, 18, swim with my daughter, Christina, 16, and train with neighbors and friends.

WHY I LIKE RUNNING I must be addicted to the endorphins. I love the running community and pushing myself to the next goal.

ROLE MODEL Adrian Rogers. I don’t think he was an athlete, but he humbly ran after God.

BRAGGING RIGHTS I qualified for Boston in my last four marathons and ran a marathon PR of 3:35 at the 2013 Boston Marathon.

POWER SONG “Eye on It” by tobyMac FITNESS GOAL Place in a half Ironman FAVORITE GEAR Brooks Ghost running shoes. I’ve tried every shoe brand out there and keep coming back to this one.

NOBODY KNOWS Although I ran track in high school, I didn’t run cross country because the distance of 3 miles scared me. I was seriously nauseated for six weeks after the Boston Marathon bombings. I couldn’t stop thinking of the victims and how I was spared by only 34 minutes.

FIT TIP Leave the Garmin at home and enjoy the run.

GUILTY PLEASURE Muddy’s Prozac slice of cake. Eat local.

The slice of cake is slightly bigger than a single cupcake.

photo by Jason Terrell

MYSELF IN FIVE WORDS Faith, family, friends, endurance athlete

FAVORITE PLACE 30A FAVORITE HEALTHY SNACK Toasted Ezekiel bread. It’s a complete protein and very satisfying carb.

COMING UP NEXT Big races — Savannah Half Ironman and Boston Marathon. This year I will finally run the New York City Marathon, which completes my goal of running all the World Marathon Majors in our country.

Good Health

healthy moms

healthy habits start at home

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By Kelly Litzenfelner

Personal health important for all moms r. Jennifer Morrow, a cardiologist with the Stern Cardiovascular Foundation, said women should consider taking care of themselves first. This includes diet and, just as important, exercise activities — especially after having a child. “The goal should be, on most days, to consider doing things for yourself. Often times, as a mom, you come last,� she said.

Brittany Hawkins, a Memphisarea mom, also believes in the importance of mothers exercising and finding time to do things for themselves after having a child. She is a firm supporter of scheduling time for exercise. “It is just taking the time to do things for yourself. It should be scheduled in your day, just like you schedule your kid’s nap and lunchtime,� she said. “We schedule everything else, but forget ourselves.�

Hawkins goes to the gym when her husband comes home from work. She believes mothers need to find what works for their families.

Morrow said a common problem she sees in healthy young women who have children is they are not able to make time for themselves after they complete

D

Healthy Living

For Overall Cardiovascular Health The American Heart Association recommendations for physical activity in adults At least 30 minutes of moderate-intensity aerobic activity at least five days per week for a total of 150 minutes. OR At least 25 minutes of vigorous aerobic activity at least three days per week for a total of 75 minutes. AND Moderate to high intensity muscle strengthening activity at least two days per week for additional health benefits.

Learn more at heart.org/activityrecommendations The American Heart Association

Š 2015

their family activities. “Think of it as a prescription and figure out a way to incorporate it,� she said.

Hawkins agrees staying healthy and making time to exercise is not easy. “I hate cardio,� Hawkins said. “I think it is really tough, and that is the only reason I do it. If it hurts, it has to be working.�

Cardiovascular exercise is important to Morrow, as well. “I typically run,� Morrow said. “Low-intensity exercises are the easiest way I find to get back (into exercising).�

The American Heart Association encourages people to spend 30 minutes a day doing aerobic exercises five days a

week, and muscle strengthening two days a week. On top of running, Hawkins thinks squats, pushups and tricep exercises are very important. Her personal favorite muscle group to work out is her shoulders. “For us girls, training with weights may seem intimidating because we aren’t sure what do to with them, and at the gym, it is the big guys who are around the dumbbells,� she said.

Hawkins said weights can be good because it can give women

measurable results.

Regular exercise eventually will become a habit to mothers who schedule time for themselves each day. This can lead to a healthier life in the long run, according to Morrow. “From a parent standpoint and a heart standpoint, regular exercise will help blood pressure and heart rate be in tiptop shape,� she said.

About the author Kelly Litzenfelner is a communications intern for the American Heart Association-Memphis.

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Good Health

work it out

YOGA

step-by-step moves for a healthy body

CAMEL POSE

FOR MOMS efore trying any of these poses, one should take a moment to slow and clear the mind by inhaling and exhaling deeply, while loosening up with a variation of stretches.

Always work within your own range and abilities, never overstraining. Some postures can take years to master, and that is one reason why we call yoga a practice.

When holding poses, relax deeper by releasing the face and shoulders. Just allow your whole body to soften — soften your thoughts and surrender to the pose by continuously releasing where any tension is held.

B

photos by Jason Terrell demonstrations by Erica Martin

Ustrasana

Begin by kneeling on the floor or yoga mat. Keep knees hipwidth apart and soles of feet facing upward. With palms on hips, inhale and lift the heart while arching the back (pulling shoulder blades together and down the back).

DEEP SQUATS

Malasana

Stand with feet wider than hips and knees. Turn toes out and bend knees and lower buttocks. Allow hands to reach the floor while situating your stance. Press elbows against insides of knees to help open pelvis. You can add a spinal twist/ shoulder opener by extending one arm toward the sky.

EXTENDED SIDE ANGLE

Utthita Parvakonasana

Stand with feet wider than hip-width apart, turn left foot in slightly to the right and right foot out to the right 90 degrees. Align right and left heels and right knee cap with right ankle while bending the right knee (never extend in front of the ankle). While rolling the left hip above the right, inhale while extending the left arm up and place right elbow on thigh or right hand near ankle. Try to create as much length on the right side of the torso as the left and keep back heel anchored to the floor. Repeat pose on the left side to ensure body balance.

Prenatal Yoga Prenatal Yoga uses postures, breathing and meditation from both the Hatha and Kundalini Yoga traditions to help ease pregnancy, delivery and the after effects of birth.

The classes create lexibility, focus, strength and awareness through a gentle practice that is designed especially for the pregnant woman’s needs.

Prenatal Yoga classes provide a safe and supportive environment for expectant mothers and are a wonderful way to connect with other mothers-tobe. The classes are appropriate for both new and experienced yoga students.

Sundays: 4:30-5:45 p.m.

Instructor: Olivia Lomax Delta Groove Yoga: 2091 Madison Ave.

4 $ <

Good Health

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Good Health

food clues

honest nutrition advice for overall health and peace with food

HEALTHY MOM Care for yourself too, not just the family

A

nyone who has flown on an airplane has heard the flight attendant’s spiel. It goes like this: “If there is a drop in cabin pressure, an oxygen mask will drop from the ceiling ... If you are traveling with a child or someone who requires assistance, secure your own mask first before assisting the other person.”

Do these instructions surprise you? Why would a mother secure her own mask before helping her child? Are you attempting to travel through life helping your husband, children, friends or boss secure their “oxygen masks,” without wearing your own “selfcare mask?”

Our bodies have a couple of basic physiological needs in addition to oxygen: water and food. But when life gets hectic, these are the needs moms tend to neglect. What are some basic self-care strategies you can follow to help maintain your energy and perform your best in so many roles?

Stay hydrated

t Water fuels our muscles, supports digestion and aids in nutrient transportation and absorption. Research also tells us that people who stay hydrated tend to have more energy and a greater ability to concentrate. No mom wants to miss out on any of these benefits.

Healthy Living

Foods that help supply water Foods with high moisture content may be rich in fiber or nutrients, but for active people in warm weather their water itself is beneficial.

Water content, by weight Iceberg lettuce 96%

Tomatoes, raw 94%

Watermelon 91%

Strawberries 91%

Carrots, baby 90%

Apples 86%

Bananas 75%

Chicken breast 75%

Cooked rice 69%

Source: U.S. Agriculture Department, MCT Photo Service Graphic: Helen Lee McComas, Angela Smith

Tuna salad 63%

© MCT

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

t The general recommendation for hydration is 1

ounce of water per 2 pounds of body weight. Fluid needs increase with physical activity depending on sweat rate and other factors. During physical activity, aim for 6-8 ounces of fluid per 20 minutes.

Why These Women Canceled Their Gym Memberships and Joined Iron Tribe Fitness...

Peggy: 41 Years Young

Jessica: Switched Careers to Coach

Kate: Wanted More Than Yoga

Meg: Lost 100 + lbs.

If the activities of daily life distract you from drinking enough water, try these tips:

① Set reminders on your phone to prompt you to drink more water.

② Make a goal to drink a certain amount of water by the time you leave work or pick up the kids from school. I love my AquaTally cup (myaquatally.com) because it helps me keep track of progress toward this goal.

Remember: Keep water with you (on your desk, in the car, in your purse).

Fuel with real food t Skipping meals drains energy and fogs thinking. Meal-skipping also may lead to overeating at the next meal and irritability (and you know what they say, “if mama ain’t happy ... ”). Fueling well with real food means having a plan.

① Choose a day to meal plan and grocery shop for the week.

Remember: The most productive shopping trips are done with a shopping list in hand.

② Prepare parts of meals and snacks in advance. While dinner is cooking, make hard-boiled eggs. Pair with fruit and peanut butter toast for a quick breakfast the next day.

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We believe your potential is greater than you believe - whether you're a mother of two young kids, in your 50's, a conditioned athlete or a beginner who wants to get better. Iron Tribe members are as young as 15 and reach to over 70. The awesome results combined with the new friendships made at Iron Tribe makes this different than any other gym you've ever experienced.

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Self-care certainly is not selfish, and moms are not the only ones who benefit from it. Your children are watching, and by modeling basic self-care practices like healthy eating and hydration, you are teaching them how to live a healthy lifestyle, too. Don’t let another day pass without securing your “self-care mask.”

454 Perkins Ext. Memphis, TN 38117 • 901-590-2095 jirvine@irontribeitness.com

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Good Health

Sandra Hannah #momfit healthy peer pressure

Works out at Xtreme Fitness in Bartlett with trainer Anthony Travis.

Sandra recently had her second child, and works out to shed her post-pregnancy weight.

SPORT Growing up, I did cheer, gymnastics and tennis. Once we moved from Destin to Memphis, I went the other direction. I started to get into art. In high school, I won the Scholastics Gold Key Award for some of my mixed-media art.

SUPPORT My family and friends. It makes a huge difference when you surround yourself with people who support you. My mom often will watch the kids so I can get to Xtreme Fitness if my husband gets called into work, which is so nice. At work, we all try to encourage each other to stay on track and away from those yummy cafeteria hamburgers.

WHY I LIKE WORKING OUT It is my time and a huge stress reliever.

Nothing makes me feel better than getting in a good one- to two-hour workout.

ROLE MODEL All the other full-time working moms who take care of the family, the house and themselves. It is a bigger job than I could have ever imagined.

BRAGGING RIGHTS Completing the Tough Mudder in 2014 while pregnant, and being one of the few girls who can flip Anthony’s 297-pound tire.

POWER SONG “Sail” (Feed Me Remix), AWOLNATION; “Dark Horse,” Katy Perry; “I’m Going In,” Drake; “Black and Yellow,” Wiz Khalifa; “Look At Me Now,” Chris Brown; “Blood Rave,” Crystal Method.

photo by Nathan Berry

FITNESS GOAL To one day, in the near future, compete in a bikini competition.

FAVORITE GEAR Anything black; I

berg. She is a wife, new mom and an IFBB figure pro. Love her workouts and how she posts her life with a little one on Instagram.

always love a good find from T.J. Maxx.

GUILTY PLEASURE Plain old

NOBODY KNOWS I love to work

chocolate ice cream. I could eat the entire container, so I buy the small Edy’s cups and I don’t feel as bad.

out, but am not a fan of cardio. Takes everything I have for me to get 15 minutes done.

MYSELF IN FIVE WORDS

FIT TIP Set small goals. If you fall off

Energetic, stunning, nurturing, devoted, impatient

the wagon, start back with the next meal or the next workout.

FAVORITE HEALTHY SNACK

CELEB CRUSH Jessie Hilgen-

Chocolate peanut butter pure protein bars and chocolate and caramel Oh Yea bars.

Good Health

your health

sleep is a mom’s best friend

To stay fit, moms need plenty of restful sleep A restful and deep sleep has an impact on our level of alertness and functional capabilities.

Mothers usually get the short end of the bargain. Without restful sleep, one will end up being irritated, depressed and consumed with lack of energy.

Some of the most common sleep disorders are insomnia, restless legs syndrome, obstructive sleep apnea syndrome and shift work related sleep disorder.

Restless leg syndrome still is a very under-diagnosed ailment. It is a sensory-motor disorder followed by uncomfortable sensations. These symptoms can be relieved by moving the limbs. RLS is often triggered by inactivity. Pregnancy is a risk factor for RLS. Hypothyroidism and anemia also predispose RLS. Insomnia is the inability to go to sleep in a timely manner. A person can have a difficult time falling asleep, or keeps waking

up in the middle of the night and has trouble going back to sleep.

Insomnia can trigger a variety of problems including psychological, social and medical issues.

Obstructive sleep apnea syndrome occurs due to partial or complete obstruction of airways during sleep. People suffering from sleep apnea exhibit snoring and occasional cessation of breathing. Risk factors include obesity, disproportion of the lower jaw, enlarged tonsils and adenoids as well as pregnancy.

Shift work sleep disorder can manifest when there is dayto-day variation in the time to sleep — as seen in people who work late-night shifts. The body and mind have to get used to sleeping during the daytime.

To feel active and energetic during daytime, it is imperative to have a good night’s sleep. If you suffer from a sleep disorder, a consultation with a sleep physician will go a long way in helping solve your problem.

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.

Now Accepting Patients at our Sleep & Epilepsy Center Is suffering from Sleep Apnea or any other sleep disorder keeping you from leading an active and energetic life?

If so, don’t wait, please come and see our neurologist today.

Our Patients, Our Priority.

SHAMEELA N. AHMED, M.D. Diplomate Neurology • Diplomate Sleep Medicine Diplomate Neurophysiology • Special Qualiication in Epilepsy Monitoring • EMG/Nerve Conduction Studies • EEG Monitoring/Sleep Studies

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901-755-3790 www.horizondoctors.com CORDOVA Cordova Medical Plaza 8066 Walnut Run, Ste 105 Cordova, TN 38018

MIDTOWN 1325 Eastmoreland Ste 510 Memphis, TN 38104

COVINGTON 1995 Highway 51 South Ste 104, South B Covington, TN 38019

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Good Health

cover story

a healthy mom is a happy mom

By Erinn Figg

Fit4Mom W Memphis group keeps moms looking good and feeling good photos by Jason Terrell

hen Celinda Smith moved from New Haven, Conn., to East Memphis last summer, she looked for a fitness program that would help her balance her goal to stay physically active with her newest goal to be a great mother.

“I’ve always been really passionate about fitness, but I was just finding my new rhythm as a mom,” said Smith, whose daughter is now 18 months old.

“I used to be a marathon runner and a triathlete, along with some swimming and biking. After having my daughter, my priorities in my life changed, but I still wanted to make time for fitness.”

Smith previously had tried a Fit4Mom Stroller Strides class during a visit to Tampa, Fla., and loved it. The stroller-based workouts include cardio, strength and core exercises

while incorporating songs and activities into the routine to engage the children. It was exactly the type of program Smith hoped to find in Memphis. So when she realized Memphis didn’t yet have a Fit4Mom franchise, she decided to open one herself.

She now offers morning Stroller Strides classes in the Overton Square Courtyard and evening classes at Overton Park.

With more than 1,500 locations, Fit4Mom is the nation’s largest fitness program for mothers, offering pre- and postnatal fitness classes for every stage of motherhood. It also consistently has earned Entrepreneur magazine’s ranking as one of the fastest growing franchises in the country (2007-2012).

The brand’s increasing popularity offers hope that more mothers are looking for ways to embrace more active lifestyles. Research published by the American

“It’s so inspiring to see how much the moms can achieve and how much strength they have when they’re pushed a little.”

Good Health

participants agree.

“The main reason I joined Stroller Strides was to lose the baby weight, which I did — I lost 25 pounds since I started in September — but what I didn’t realize I needed the most as a mother of two was the physical strength,” said Rouba Balleh of Germantown. “You really need very strong arms and legs, and you need to be able to run fast when you have a toddler running around. Plus, working out gives you the energy to keep you going through the day.”

Smith also teaches Fit4Mom’s more intense eight-week Body Back course — a results-based workout designed for mothers who want their pre-baby bodies back,

Fit4Mom Memphis For information on the various times and locations for Stroller Strides or Body Back, visit memphis.fit4mom.com or call Celinda Smith at 707-348-2299.

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Fit4Moms instructor, Celinda Smith, counts pushups for her moms in a recent class held on the common area in Overton Square.

Association of Pediatrics last year showed a direct correlation in physical activity levels among mothers and their children; specifically, children are more likely to be engaged in physical activity if their mothers make exercise a higher priority.

In addition to setting healthy examples for their children, the benefits for mothers who participate in programs like Fit4Mom are numerous, said Smith, a certified Fit4Mom pre- and postnatal fitness instructor with a master’s degree in counseling. Class

whether they just had a baby or their last child was born 20 years ago. The course includes two classes a week and an accompanying workout DVD and meal plan.

“We’re on week four and one of my moms has already lost 10 pounds,” Smith said. “It’s so inspiring to see how much the moms can achieve and how much strength they have when they’re pushed a little.”

Her ultimate goal is to build a like-minded community of healthy moms, so she also offers a Fit4Mom social perk called Our Village, which includes a weekly playgroup with time for mothers to connect, while en-

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gaging in creative activities, with their young ones. The group also features a monthly Moms’ Night Out that allows mothers to share some kid-free time for conversation and fun.

Tasha Wellence, a yoga instructor at Delta Groove Yoga Memphis, who teaches a Mommy & Me yoga class, agrees that forming meaningful connections through exercise is just as important to many mothers as the health benefits.

“Most definitely after you have a baby you want to maintain your health,” said Wellence, who has a 19-month-old daughter.

The Fit4Moms exercise regimen includes plenty of group exercises designed to work specific areas of the body.

“But many of the moms in my class are also there for community or social interaction — just having that support or comfort from other moms who are going through some of the same things they are.”

Wellence’s class focuses on gentle, postpartum yoga poses that include cradling and holding the babies, and even meditation.

“We meditate with our babies, we connect to our babies’ breaths, we just are in a very nurturing place,” Wellence said. with their babies, so that’s awe“It allows the moms to work out some because sometimes you and be active while bonding don’t want to leave your baby at

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the nursery in the gym. It’s nice to be able to do something with your child.”

Good Health

maternity matters

postpartum depression

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courtesy UT Health Science Center

Postpartum depression blues The period after childbirth can be an emotional one with many highs and lows. Feelings can range from joy and happiness to a sense of being stressed and overwhelmed.

However, Danielle Tate, MD, an instructor in the Department of Obstetrics and Gynecology at the University of Tennessee Health Science Center, said it is important for mothers to know the symptoms of postpartum depression are not part of the normal emotional adjustments to a new baby, and should be reported immediately to a health care provider. “Mothers should not feel ashamed or embarrassed to share what they are feeling and to seek help,” she said.

“It is not a character flaw,” said Lynn G. Kirkland, DNSc, a women’s health nurse practitioner with Memphis Obstetrics and Gynecological Association, P.C. During the first few days after childbirth, some new mothers may experience postpartum blues. They may feel depressed, anxious, upset and angry with the new baby, their partners or other children, said Dr. Tate, who manages high-risk pregnancies and deliveries at the Rout Center for Women and Newborns at the

lasts for longer than two weeks.

Symptoms can occur up to one year after the birth.

Postpartum depression is caused by a combination of factors that include changes in hormone levels, history of depression, emotional factors, fatigue and lifestyle, Dr. Tate said.

Shortly after delivery, the two hormones of pregnancy, estrogen and progesterone, quickly decline and may trigger depression.

Regional Medical Center, now part of Regional One Health.

They may experience difficulty sleeping, eating, making decisions, cry for no obvious reason and may question their ability to care for the baby.

Postpartum blues resolve within one to two weeks after childbirth without treatment, she said.

Postpartum depression is a more severe form of postpartum blues that involves intense feelings of sadness, worry and despair. These feelings often prevent mothers from being able to perform daily activities including caring for their infant.

Dr. Tate said postpartum depression typically starts one to three weeks after giving birth and

She said many factors can make a woman more susceptible to postpartum depression, including personal or family history of depression, anxiety or postpartum depression; major life stressors such as marital or financial stress; personal history of premenstrual syndrome; endocrine disorders including thyroid imbalance or diabetes; treatment for infertility; and having multiple babies at one time.

DOES SEX HURT?

ARE YOU 18 YEARS OF AGE OR OLDER, AND HAVE PAIN WITH INTERCOURSE OR TAMPON INSERTION? The University of Tennessee is conducting a double-blind placebo-controlled research study sponsored by the National Institute of Health to determine the effectiveness of Gabapentin compared to placebo in reducing intercourse pain.

Participants will receive Gabapentin one half of the time and placebo (inactive treatment) one half of the time, study-related care at no cost, and $50 per visit, or a total of $350 if all seven visits are completed.

Call Leslie Rawlinson at 901-448-1500 or Email: lrawlins@uthsc.edu

Good Health

RACING

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SPOTLIGHT Advance Memphis 5K by

Pete Wickham ooking to build on a successful inaugural race a year ago, First Evangelical Church in East Memphis is gearing up for this year’s Advance Memphis 5K, set for an 8 a.m. start May 30 at the church, located at 735 Ridge Lake Blvd.

“Last year, we had 300 participants and raised $15,000 to aid our Advance Memphis ministry, and a good goal this year would be to get 400 runners and walkers, or more,” said Ginger Calcote, who cochairs the race with Lori Touliatos.

Advance Memphis provides training, knowledge and resources to students and adults in some of the poorest neighborhoods in Memphis, with a goal of preparing them for the workforce.

“We provide training, help individuals work on their GED diplomas, interview skills. All of those things that will help place them in jobs with businesses in the city,” Calcote said.

Along with a late spring run through the Ridgeway Loop area, competitors will enjoy live music and great food — bratwurst cooked by congregation members and

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goodies provided by sponsors such as Whole Foods and Guilt Free Pastries, which is owned by an Advance Memphis graduate.

Custom plaques will be given to the winners of the overall and age group categories.

“The big movement now is supporting the local community — Choose 901, Eat Local ... ” Calcote said. “This ministry is one of the ways our church is celebrating

the city we live in.”

To pre-register online, go to racesonline. com/events/advance-memphis-5k. A desk will be open at the church from 9:30 a.m. to 6:30 p.m. for registration and packet pickup. Late registration and packet pickup starts at 7 a.m. race day.

The more you know For more information about the ministry online, go to advancememphis.org.

Good Health

Erica Martin #momfit healthy peer pressure

I make it a priority to stay active daily, simply to fuel my body with those highly-sought-after endorphins.

SPORT I enjoy yoga and walking and any outdoor activity.

SUPPORT I am a Team Beachbody Coach and help myself and others live healthier lives. It’s all about being passionate about ending the trend of obesity in this country.

WHY I LIKE YOGA Yoga makes you feel good inside and out. I am energized and stronger physically and mentally am able to “accept what is, let go of what was and have faith in what will be.”

MY ROLE MODEL My mother. As I approach motherhood, this fact is more clear than ever. I hope to be my daughter’s biggest inspiration.

POWER SONG During a yoga session: DJ Drez or the mantra of Ong Namo by Mirabai Ceiba. During an Insanity session with Sean T: Anything from Stronger by Kelly Clarkson or “Turn Down For What” by DJ Snake and Lil Jon.

FITNESS GOAL I want to be the best and strongest version of myself while inspiring others to do the same. It’s a daily struggle to be better (especially with pregnancy cravings).

FAVORITE GEAR I live in my yoga pants. I try to find bright colors and fun patterns that motivate me.

NOBODY KNOWS When I was 5 years old, I begged my mom to be on the swim team because I wanted to have matching swimsuits like the older girls. I ended up winning first place in the Memphis City Swim Meet in my age division.

photo by Jason Terrell

FIT TIP Plan meals ahead of time and always keep a healthy

HOW WOULD YOU DESCRIBE YOURSELF

snack with you so you aren’t tempted to grab something fast and unhealthy when hunger strikes.

Loyal, helpful, perfectionist (yet lazy about it), outgoing, don’t like conflict.

CELEBRITY CRUSH Sean T. I was able to meet him last

FAVORITE PLACE I love soaking up the sunshine any-

year at Team Beachbody Coach Summit in Las Vegas, and he inspired me so much.

where, but I particularly love being on any large body of water.

GUILTY PLEASURE I love ice cream and frozen yogurt.

FAVORITE HEALTHY SNACK Plain yogurt with dark chocolate chips and coconut flakes.

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good food

wholesome recipes and nutrition tips

from the American Heart Association

Cheese and Vegetable Frittata with Fruit Salad INGREDIENTS 6 large eggs 2 Tbsp. whole-wheat flour 1 tsp. black pepper 1 medium onion (about 1 cup), cut into ½-inch pieces 1 cup fresh or frozen spinach, cut into ½-inch pieces 1 cup red and/or green bell pepper, cut into ½-inch pieces 1 cup fresh mushrooms, cut into thirds OR 1 cup canned mushrooms 1 clove garlic, finely chopped 2 Tbsp. fresh basil leaves, finely chopped 1/3 cup part-skim mozzarella cheese, shredded

Fruit Salad 2 peeled oranges, cut in half, then into 6-8 pieces, depending on size 1 cup fresh green, red or purple grapes without seeds, left whole 1 cup fresh or frozen strawberries, if fresh remove green top, sliced in half or quarters depending on their size 1 cup fresh or frozen mixed berries (blueberries, blackberries and/or raspberries) 2 tsp. balsamic or white wine vinegar OR fresh or bottled lime or lemon juice OR pineapple and/ or orange juice 2 tsp. olive or canola oil 2 Tbsp. fresh mint or basil leaves, left whole, removed from stems

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

DIRECTIONS 194 7.8 g 2.5 g 0.0 g 1.3 g 3.3 g 190 mg 186 mg 23 g 4g 15 g 0.0 g 10 g

l Preheat oven to broil. l In a large bowl, whisk eggs together until foamy, stir in whole-wheat flour, black pepper and baking powder.

l Add egg mixture into pan and stir to mix vegetables.

l Cook for 5-6 minutes or until egg mixture has set on the bottom and begins to set on top.

l Using a heavy skillet with oven-

l Add the shredded cheese and,

proof handle, coat with cooking spray and heat on medium.

using the back of the spoon, push lightly under the eggs, so it won’t burn in the oven.

l Add onion and cook until it starts to get soft, then add spinach, bell pepper and mushrooms. Cook for 2-3 minutes more.

l Add the garlic and basil and cook for 1 minute. Stir to avoid burning.

Fruit Salad l In a large bowl combine all fruit salad ingredients.

l In a small covered jar shake vinegar or juice with olive oil to mix.

l Add dressing to fruit and toss

l Place pan into the oven and broil for 3-4 minutes until golden and fluffy.

l Remove from pan, cut into 6 servings and serve.

to coat. If using frozen fruit toss gently to avoid breaking up.

l Garnish with fresh herbs, if available.

l Serve with the frittata.

Recipe copyright © 2015 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