Good Health Memphis

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Pregnancy issue!

Why Memphis is

‘Over the Moon’ for cloth diapers

Prenatal Yoga

What’s the Benefit?

5

Quick BOSU-Ball Exercises

August 2014 4 Over the Moon 8 Movements Made for Mommy to Be 11 Happy Birth Days 15 How Pregnancy Affects Neurological Disorders 16 Fit To Travel

departments 7 Outfitter: Fit to Flatter 15 Ask Corey 18 Work it Out: BOSU Ball 21 Memfit: Roland Woodson Jr. 22 Racing Calendar 23 Food Clues 24 Good Food: Bacon Mushroom Mac and Cheese

cover story 8 Movements Made for Mommy to Be

24 4

16

21

from the editor

Sara P. Shirley Good Health Editor

In 2011, Shelby County welcomed 14,000 new faces into the world. However, families with young children are a minority in our community. In Memphis, only 33 percent of households have children and in the suburbs, the number is a bit higher at 41 percent. This is why I think it’s important to take a little time to shine a light on some of latest pregnancy trends in the community. A data book produced each year since 2006 by the Urban Child Institute shows a lot of encouraging information for our area. Infant mortality is down, teen pregnancy numbers are declining, smoking during pregnancy remains low, the number of mothers receiving no prenatal care is declining and the initiation of breastfeeding is increasing, On the other end of the spectrum, excessive weight gain during pregnancy is presenting a serious risk to mothers and infants in our area. In her regular nutrition column, Leslie Schilling talks about why the myth of “eating for two” is bad for mother and child, and she offers up healthy ways to think about nutrition during pregnancy. Because exercise and nutrition go hand in hand, we also took a look at prenatal yoga—a popular choice for many a Mid-South mom.

Research tells us that maternal depression is a threat to early childhood development, and writer Erinn Figg took a look at relatively new practice in Memphis—that of postpartum doulas—which has been shown to combat maternal depression.

We also have a fun feature on Germantown mom Courtney Moser, who decided to open her own cloth diapering business when she saw a need in the market following the birth of her son, Matthew, two years ago.

And as always, we’ve got regular fitness features that work for everyone, including advice from a local personal trainer, exercises to try at home, spotlights on fit Memphians and a great, heart-healthy recipe to try for dinner this week.

I hope you enjoy this issue. Send me your thoughts by emailing me at patterson@commercialappeal.com.

To good health,

M E M PHI S

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 paper 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 2014.

Contributors Erinn Figg Cindy Wolff Jason Terrell

Leslie Schilling Corey Klein Michael Lander

Lisa Burch Nathan Berry

For more information on advertising in Good Health magazine, contact Sara Patterson Shirley at 901-529-6513 or e-mail patterson@commercialappeal.com.

495 Union Avenue, Memphis, TN 38103

Over The Moon The tale of a Germantown mom turned diaperpreneur

Story by Kathryn Justice Leache Photos by Brandon Dill

W

hen Courtney Moser was pregnant with her first child, she knew she wanted to put him in cloth diapers. When she found there wasn’t a brick and mortar store in Memphis that sold them, she decided to open one herself—in her living room.

“Sometimes people are nervous when they plug the address into their GPS,” laughed Moser, a 30-something mother of two. “They call because they think they’re lost. They wonder, ‘Is she going to pull a box of diapers out from behind her couch?’”

Moser is among a growing number of parents who are choosing to swap disposable diapers for cloth. While some are motivated by the relatively greater environmental impact of disposables, Moser said, “most moms are like me — they want to save money.”

Additionally, said Moser, some parents choose cloth because their babies have sensitive skin.

“They are literally in tears because their babies have such horrible rashes and their doctors have said they can’t use disposables anymore,” Moser said.

“For whatever reason they’re doing it, I get to help them, and that feels good.”

Before opening Over the Moon Diapers in her Germantown home, Moser was a corporate accountant, travelling frequently and working long

Over the Moon holds “Cloth Diaper University” on the first Monday of every month. For more information, visit www.overthemoondiapers.com. hours. She always knew she wanted to cloth diaper her children like her mother, Janice Bogott, had done with her and her two siblings, but she quickly learned that reusable diapers had come a long way since the prefold and safety pin days. She spent hours researching the various styles and brands online but was frustrated because you “can’t see them, can’t touch them,” she said.

She said she ended up hating the ones she had selected once she actually started using them on Matthew, born January 2012. When she bemoaned the lack of in-person shopping opportunities to her mother, Bogott suggested the new

mom open such a store herself. While she was initially dismissive of the idea, it wasn’t long before Moser was back online researching cloth diaper retail sites in cities comparable in size to Memphis.

She found that many of them, such as Oklahoma City, had home-based diaper stores. Partnering with Bogott, also of Germantown, Moser had a business license by spring 2012 and by July 2012 Over the Moon Diapers was open to the public three days a week.

For Memphis-area families interested in cloth diapering, Over the Moon is a game changer. Rachel Carder, a Memphis mom who cloth diapered her son, now

2 ½, had to spend hours researching diapers online as Moser had done. Though she was happy with her choice, she said, “I couldn’t shake the feeling that I was wasting hours of time that could have been saved if I had only been able to see all of the options laid out in front of me.”

Not only is it suddenly possible to browse the nearly overwhelming number of different types and styles of diapers in person, but Moser and Bogott themselves are invaluable resources.

Bogott, or “Crunchy Nana” as she is known at Over the Moon, teaches Cloth Diaper University on the first Monday evening of every month.

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Courtney Moser said she decided to cloth diaper her son, Matthew, to save money. Sensing a need in the market, she opened a cloth diaper business out of her home in Germantown.

“She really goes through everything from A to Z,” Moser said.

“She answers questions and breaks it down so people feel like it’s manageable.”

Over the Moon’s website — maintained by Moser, who taught herself web design — is also chock-full of information new cloth diapering parents will find useful, such as a rundown of laundering techniques and advice on building a functional stash of varieties and brands.

Perhaps the most unique offering is Over the Moon’s twoweek diaper trial program. For a small fee, parents can sample select brands and styles of cloth diapers and return the styles they don’t want for a full refund if returned in the specified condition. They also offer a newborn diaper rental service.

While Moser hopes one day to move Over the Moon out of her living room and into its own space, she said she is waiting until the time is right.

“I’m not rolling in money, but hey, that’s ok,” Moser said. “I

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feel like we started our business on a laughable budget —we spent the most amount of money on our logo.”

Sure, the accounting gig paid better, but, as Moser points out, “You just realize —what is more money going to buy you? More toys to clutter up your house?”

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Movements Made for Mommy to Be Story by Sara P. Shirley Photos by Brandon Dill

E

mily Percer was no yogi prior to pregnancy. She found the practice

Emily Percer, 30, began taking prenatal yoga classes at Evergreen Yoga Center in Midtown Memphis due to a suggestion from her doctor.

child, Percer, 30, decided to follow up on

After a quick online search she

recommendations from both her doctor

found a night class offered once a week

dizzying and “too breathy,” she said. But

and birthing class instructor. She gave

at Evergreen Yoga Center in Midtown

after becoming pregnant with her first

yoga a second chance.

Memphis. At 32 weeks into her pregnancy, and some 21 weeks into her practice, Percer said she’s gained a new respect and appreciation for the exercise.

“It helps me relax and helps sideline some of the discomforts I have,” Percer said. “And I mean, this is my first time so I am trying to do everything right.”

Percer’s prenatal yoga instructor, Laura Allen, said many of her students try yoga for the first time after becoming pregnant. Allen has guided hundreds of local women through the various stages of pregnancy during her more than 10 years of teaching.

“We recommend that you don’t start until you’re 11 weeks, and then you can continue to practice until you’re due,” Allen said. “One of the things I love about teaching this class is seeing the bond

Emily Percer began taking classes with prenatal yoga instructor Laura Allen at 11 weeks and plans to continue through her pregnancy. Percer is seen here at 32 weeks.

that forms between the women. They share information with others who are in

different stages of pregnancy. They offer each other support.”

Benefits of the yoga itself, as cited by the Mayor Clinic, include improved sleep, less stress, increased strength of muscles needed for childbirth and less lower back pain. The practice also teaches focused breathing and mental centering, which Allen said helps women prepare mentally for labor and delivery.

“Labor is labor,” Allen said. “We work on building stamina, building strength, increasing flexibility, opening the body to make room for the baby.”

In an effort to help women both before and after a baby, Evergreen has added a new class to the roster: postnatal yoga.

Beginning on Fridays in August, the postnatal class will focus on rebuilding new mothers’ stamina and improving the tone of the abdominal and pelvic floor muscles.

Another popular post pregnancy option is the Mommy-Baby class, which is open to new moms and their babies from 6 weeks to 12 months old.

“We pride ourselves on catering to the wellbeing of women during all the stages of pregnancy,” Allen said. “But that’s not all we do. We have men’s classes, too!”

Prenatal Yoga

What’s the Benefit?

Studies have suggested that prenatal yoga can: • Improve Sleep • Reduce Stress • Lower Anxiety • Increase Strength • Increase Flexibility • Build Endurance of Muscles Needed for Childbirth • Lessen Lower Back Pain • Decrease Nausea • Decrease Carpal Tunnel Syndrome • Decrease Headaches • Lessen Shortness of Breath • Decrease the Risk of Preterm Labor • Decrease the Risk of Pregnancy-Induced Hypertension • Decrease the Risk of Intrauterine Growth Restriction Source: mayoclinic.org

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Some prenatal yoga poses are performed against a wall for added support.

Here, instructor Laura Allen demonstrates a pose while Emily Percer follows along on the wall.

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regnancy is an exciting time for expecting parents. Hormonal changes in the pregnant mother can impact her body, both systemically and within the oral cavity. The changes which help nourish the developing embryo, can have a dramatic effect on the bacterial flora which colonize the mouth. This can result in the outgrowth of certain species that may lead to increased swelling and inflammation of the oral tissues, as well as more “bleeding of the gums”. The term for this condition is “pregnancy gingivitis”. In order to ensure optimal prenatal care, it is recommended that expecting mothers continue with routine dental cleanings to help diminish the bacterial load and promote a healthy oral environment. The best time to have this performed during the pregnancy would be in the second trimester. The University Dental Practice provides services to restore and maintain oral health for all patients, including expecting mothers. r. Sidney H. Stein, DMD, MS, PhD, is an Associate Professor in the Department of Periodontology at the University of Tennessee Health Science Center, College of Dentistry. He is a Board Certified Diplomate of the American Board of Periodontology. He received advanced training in Periodontology at the Eastman Dental Center / University of Rochester and completed his PhD thesis in microbiology / immunology at the University of Rochester. He currently serves as the Chair of the Masters of Dental Science Program at the University of Tennessee Health Science Center.

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Happy Birth Days

A

thletes and even professionals know that a little guidance from a

Story by Erinn Figg

the physiology of birth, their role is not

Amy Coontz, owner of Cordova-based

to give medical advice or take the place

Your Birth Your Way Professional Doula

great coach goes a long way. However,

of an existing support system. Most

Services (yourbirthyourway.weebly.com)

they’re not the only ones tapping into the

commonly used by women who choose

and a mother of five. “You don’t have to

wisdom of others who have been there,

natural childbirth, the birth doula provides

just lie in the bed with monitors on, having

done that and done it well.

the necessary information to help an

contractions. My job is to make sure that

expectant mother prepare and carry out

my client is confident that her wishes are

are hiring coaches, too. Genevieve

a birth plan. Present during the entire

going to be heard.”

Hill-Thomas is one of them. During and

birthing process, she also helps facilitate

after the birth of her now 5-month-old

communication between the laboring

herself – sometimes get talked into

daughter Gwendolyn, Hill-Thomas utilized

mother, her partner and her medical

epidural shots or induced labor that they

the services of doulas. Doulas are trained

providers.

later regret. A doula can help a mother

Several mothers in the Mid-South

professionals who provide physical,

“The goal is to let women know there

Coontz says women – including

stick to her original birth plan. Constant

emotional and educational support to

are options and choices you can make

reassurance and coaching also can relieve

mothers before, during and after a birth.

while you’re in the hospital,” said doula

pain and anxiety.

Doulas typically fall into two categories, birth doulas and postpartum doulas, although there also are antepartum doulas who offer support during high-risk pregnancies, as well as an emerging category of doulas who care for the elderly and critically ill patients.

Hill-Thomas and her husband learned about doulas during a natural childbirth class taught by Sarah Stockwell of BirthMemphis Childbirth Education Services. Currently, there are more than a dozen birth doulas in the Mid-South and only two postpartum doulas.

“After hearing Sarah teach us about informed consent and the range of birthing choices available, I decided I really wanted an advocate during the birth to help me voice what I was and wasn’t comfortable with and also to explain any procedures to me that I didn’t understand,” Hill-Thomas said.

The word “doula” originates from an ancient Greek word meaning “a woman who serves.” While doulas are trained in

Postpartum doula Beth Hayes, shown here with her son, Mitchell, 2, and daughter, Olivia, 5, has a background in social work that complements her role of coaching new mothers in the care of their newborns. While the role of postpartum doula is a popular one in other areas of the country, Hayes is one of only two postpartum doulas in Memphis. Photo courtesy of Beth Hayes.

Benefits of Having a Birth Doula

Several clinical studies cited by DONA International, the world’s premier doula organization, show the following advantages to having a doula present during birth: • Shorter labors with fewer complications • Reduces negative feelings about the childbirth experience

Memphis doula Amy Coontz helps her client Becky Bankart stay focused during a contraction while Bankart’s husband Hunter massages her back. Photo by Rochelle Talton, Celebrate These Moments Photography, celebratethesemoments.com.

• Reduces the need for labor induction, cesareans and other birth interventions • Reduces the mother’s request for pain medications

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Benefits of Having a Postpartum Doula

Research cited by DONA International, the world’s premier doula organization, show the following benefits from using a postpartum doula:

• Parents feel more secure and cared for

First-time parents Genevieve Hill-Thomas and Stanton Thomas used a birth doula and a postpartum doula to assist them with the birth of new daughter Gwendolyn Anne Thomas. Photo courtesy of Genevieve Hill-Thomas.

Coontz was the birth doula for HillThomas, who now gives her rave reviews.

“It was invaluable having her there

the whole time and she’s attended several births and can reassure the patient that what she’s experiencing is normal,”

because, as a first-time mom, once you

Donato said. “In my group, we don’t mind

get in the midst of the birthing process,

if our patients bring doulas as long as

you tend to forget what you’ve learned,”

they’re not trying to interfere with any of

Hill-Thomas said. “Amy was wonderful at

our medical recommendations.”

coaching me. And then when the doctor

Coontz’s doula services include an

finally came in, it was a different doctor in

initial interview, two to four prenatal

the practice and she didn’t really know my

visits, 24-hour on-call services once the

birth wishes. Amy was able to tell her and

pregnancy reaches 37 weeks, continuous

work with her incredibly well.”

support during labor and one postpartum

Dr. Heather Donato, an obstetrician

visit. Should a mother decide she needs

and gynecologist at McDonald Murrmann

more backup after the baby is born, she

Women’s Clinic in Germantown and an

can opt for a postpartum doula, a decision

instructor at University of Tennessee

Hill-Thomas also made.

Health Science Center, says she and many

A postpartum doula provides a new

• Mothers have greater self-confidence • Mothers have greater success with breastfeeding • Fewer incidences of abuse • Less postpartum depression (a good postpartum doula can spot the signs and recommend help as well as reduce stress that may lead to depression) • Parents are more successful to adapting to new family dynamicsa “It’s a huge period of adjustment for

of her fellow doctors support the use of

mother with education and support,

these families,” said doula Beth Hayes,

doulas.

usually during the first six to 10 weeks

owner of Memphis-based Homecoming

of a baby’s life. Besides teaching the

Postpartum Services (homecomingdoula.

I think a doula can be a great source of

essentials of new motherhood, she also

com) and a mother of two. “I help guide

psychological support. She’s someone the

can assist with newborn care and even

them through what’s normal.

patient trusts, she’s in the room with her

meals and light housekeeping.

“For many natural childbirth patients,

“The biggest difference between a

nanny or baby nurse and a postpartum doula is the nanny is there to be a childcare provider,” said Hayes. “I’m there to care for the mother.”

Hill-Thomas said Hayes made a huge difference in her and her husband’s lives, particularly because

FOR MORE INFORMATION Regional Resources: •

BirthMemphis Childbirth Education Services, 901-734-9735, birthmemphis.com

•

Your Birth Your Way Professional Doula Services, 901-834-7310, yourbirthyourway.weebly.com

•

Homecoming Postpartum Services, 901412-1678, homecomingdoula.com

•

Memphis Birth Collective, birth professionals community, memphisbirthcollective.com

their parents live in other states and they had no local support system.

“You’re so worried about your child and there are so many things you

Memphis doula Amy Coontz welcomes baby Grayson Bankart into the world after successfully coaching her clients Becky and Hunter Bankart through his birth. Photo by Rochelle Talton, Celebrate These Moments Photography, celebratethesemoments.com.

haven’t learned, so to have Beth come over and assure you that yes, this is information to make better decisions,

National/International Resources:

it was a huge relief,” she said. “She

•

DONA International (formerly Doulas of North America), dona.org

•

Childbirth and Postpartum Professional Association (CAPPA), cappa.net

•

American Pregnancy Association on doulas, americanpregnancy.org/ labornbirth/havingadoula.html

normal for a newborn and to give you

would also come in, look around and know exactly what we needed. The next thing we knew, the dishes were done, she fed us, she put new sheets on our bed and stocked our bedside table with water bottles and healthy snacks. It was fabulous.

“I highly recommend both types of doulas,” said Hayes, “and if we ever get pregnant again, I will not hesitate to call both Amy and Beth in a heartbeat.”

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How does pregnancy affect women with neurological disorders?

P

regnancy can affect many neurological disorders. Some may improve, others may worsen and sometimes, a neurological disorder will make its first appearance during pregnancy.

I advise my patients to use folic acid, prenatal vitamins and have adequate iron intake during pregnancy. Education regarding interactions between oral contraceptives and medications is also important prior to pregnancy, as the mutual effectiveness of these drugs may change when combined. Some medications, including antiepileptic and migraine preventive medications, are associated with fetal abnormalities.

Therefore, alternative medications are needed in women choosing to become pregnant or deciding to breastfeed.

One of the disorders that might appear in pregnancy is restless legs syndrome. Restless legs syndrome is characterized by an uneasy, creepy and crawling sensation in the legs, typically appearing towards the evening and accompanied by an urge to move legs. Often, patients walk around to relieve the uncomfortable feeling. There is an association between pregnancy, iron deficiency anemia and restless legs syndrome.

Another condition that may surface in pregnancy is carpal tunnel syndrome, presenting numbness and tingling in the hands and particularly worsening when the hands are in a prolonged dependent position such as during sleep. This is due to compression of the median nerve at the wrist, which supplies sensation and movement to the small hand muscles. The general fluid retention during pregnancy may precipitate this condition.

Migraines and epilepsy can improve or worsen during pregnancy.

It is important to be compliant with medications and have as good as possible control of seizures. A prolonged seizure can result in low oxygen to the baby and be very detrimental to the health of both mother and child. Typical medications used for acute control of migraine may need to be substituted by other compounds.

Some neurological illnesses like multiple sclerosis can actually improve during pregnancy. However, there is an increased chance of relapse after childbirth. It is possible for women suffering from multiple sclerosis to have a full term pregnancy and normal delivery.

With proper medical support and counseling, pregnancy in women with chronic neurological illnesses can be healthy with a good outcome.

About the author Dr. Ahmed is a Graduate of Dow University of Health Sciences, Karachi, Pakistan. She completed residency in Neurology from Loyola University in Maywood, Ill., and a Clinical Neurophysiology fellowship from University of Tennessee Health Science Center at Memphis, Tenn.

Ask Corey Fitness advice from a local personal trainer

ask the trainer reader Q&A

Q:

What should I eat before a workout? Should I eat differently for cardio vs. weight training? – Suzanne A., Memphis

A:

Bananas are great because they are loaded with quick digestible carbs and have potassium, which helps keep your muscles working. Oats are another great option, again, because they are loaded with quick digestible carbs. Light protein bars also work well because they are packed with protein and tend to be light on the stomach. Remember that preworkout food should be snacks and not meals and should be eaten at least 45 minutes before a workout.

I would not worry about eating differently for different workouts, maintaining a well-balanced diet is more important.

Corey Klein is the owner and operator of Klein Fitness located at 338 South Main Street. For more information on these exercises or for other fitness inquiries visit www. kleinfitnessmemphis.com

Editor’s Note: Would you like to send a question to Corey? E-mail your question to the editor at Patterson@ commercialappeal.com or send us a Facebook message at www. facebook.com/ goodhealthmemphis

Q:

Is it better to exercise in the morning or at night? Does it make a difference?

– Alyssa B., Cordova

A:

The best time to work out is when you can work out. If you love mornings, get up early and jumpstart your day. If you like to wake up and take it slow but, have too much to do after work, try it over your lunch break. If your peak energy strikes in the evenings, workout then. If you’re feeling crazy, get up early and get a lift in to maximize your calorie burn throughout the day, then get a nice run in after work and…boom! Two-a-days! The main thing is to pick a time you can commit to so you can make working out a habit and start seeing results!

Fit For Travel I

n preparation for a return visit to Antarctica this November, Pink Palace Museum education manager Alex Eilers is stepping up her fitness game.

“Last time I went to Antarctica, I didn’t really worry about getting in better shape,” Eilers said. “This time, I’m taking boot camp classes beforehand because I know what the conditions are like.”

Eilers experiences in Antarctica involve the research of Weddell seals.

She was one of a select number of teachers chosen a couple years ago by the National Science Foundation to join researchers in Antarctica. The idea behind the project was to enable the teachers to spend two

Story by Sara P. Shirley Photos by Brandon Dill months learning about the research so they could come back and communicate with students, and the general public, about the work being done. After her first trip, the scientist she worked with requested that she come back.

“I thought the first time I went that it was a once-in-a-lifetime experience,” said Eilers. “I’m so grateful and excited to be able to go back.”

This time around, Eilers is encouraging students and members of the community to take a“virtual” journey – to fitness and to Antarctica— with her. Eilers and the team at the Pink Palace calculated the distance from Memphis to Antarctica (as the crow

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Additional PolarTREK Challenges

For more information on these interactive challenges, visit www.antarcticarevisited.com.

BALANCE

• Fly a Flag Over Antarctica: Students decorate a flag based on a number of educational topics.

Flags will accompany Alex Eilers to Antarctica.

Eilers will fly them “on the ice,” take a photo and return them to you.

• Postcard from Antarctica: Schools/Classes/ Students design an Antarctica postcard.

Postcards will be mailed back to you from Antarctica with an Antarctica indicia.

• Scavenger Hunt: Find the Weddel seals and Emperor penguins placed throughout the Natural History and Cultural History museum exhibits. flies) to be 8,764 miles.

For every minute a “Get Fit Antarctica” challenge participant either exercises or studies, they will travel a mile on the virtual journey. The path will be lined with interesting tidbits about health, nutrition, exercise, science, math and social studies. To participate in the challenge, one has to simply register at the website www.antarcticarevisited.com.

The challenge ties in well with the museum’s master plan,

Innovation in bio-identical hormone treatments brings you into balance

for her Hormone balancing benefits may include symp mpto mp mptoms toms toms Decrease in menopause sympto symptoms edin ingg an in andd Reduce menstrual bleeding spotting

NO PILLS NO CREAMS NO SHOTS for him Hormone balancing Ho Horm benefits be bene ne may include Incr crea ease ea se in lean body mass Increase Impr Im prov pr oved ov ed sexual function Improved Increase libido

Increase metabolism sease ase Helps prevent heart disease

mo energy, ene less fatigue more Improv Impr Im proved proved ed cog cog Improved cognitive function

which includes an emphasis and health and wellness education

tion on Improve cognitive function

betttter prostate health be better

in coming years, said Eilers.

ety Reduction in irritability and anxiet anxiety

enhanc metabolism enhanced

ne Helps reduce headache / migraine

improved sleep patterns

eep patter erns Restoration of normal sleep patterns

lowers LDL, Raises HDL

Enhanced libido

reduct reduction of bone loss

Slows bone loss

mood improvement

Lowers LDL, Raises HDL

redu reduction in anxiety

kin Adds moisture to the skin

Alex Eilers studied and measured Waddell seals in Antarctica during her first visit there in 2012. She uses a stuffed animal in her classroom at the Pink Palace Museum to teach others about her Antarctic experiences.

7730 Wolf River Blvd., Suite 112, Germantown, TN 38138 balancednaturally.com 901-572-1477

5

work it out |

step-by-step moves for a healthy body

QUICK BOSU-BALL EXERCISES PHOTOS BY JASON TERRELL

A

BOSU balance trainer looks like a large exercise ball that has been cut

in half. It’s a tool often used by personal trainers but also available at local fitness stores for use at home. Lisa Burch, a registered nurse specializing in cardiac fitness and education at Fundamental Fitness in East Memphis, recommends the following five exercises for anyone looking to optimize an at-home workout. A few of these exercises also utilize smaller medicine balls. Do 2-3 sets of each of these exercises for best results.

Kneeling Overhead Tricep Extension 1. Kneel on BOSU ball 2. Hold medicine ball and lift straight over head 3. Lower the weight, keeping elbows facing forward 4. Return to start position and repeat 10-12 times

Please Help Us Welcome...

Core Balance 1. Sit on the BOSU 2. Hold medicine ball over abdomen 3. Raise Legs 4. Hold 10-15 seconds

Michael Steer

Doctor of Audiology Dr. Steer has recently returned to the Memphis area with his wife and four children. He was previously in Memphis with his daughter who was treated at St. Jude’s.

“I’m so excited to be back in Memphis serving the people who have made such a positive impact on my family’s life.

Please stop by for a cup of coffee and a freshly baked cookie and allow me to show

you some of the latest advancements in hearing technology. Because life is too short to miss a single word!”

During August, let us get to know you... No matter the brand, bring your hearing instrument in for a free cleaning, or come in for a free hearing evaluation. Hearing aid batteries are also on sale.

Mention this ad to get 40 Batteries for $20 (Limit 2 sets)

Ask us about it!

40

Hearing Aid Batteries

Russian Ball Twist 1. Sit on the BOSU 2. Lightly touch feet to ground 3. Twist side to side 10-12 times 4. Don’t let hips rock

$20

TAYLOR Hearing Centers

4646 Poplar Avenue, Suite 100 Memphis, TN 38117

901-762-0125

Best Choice Hearing Center 4466 Elvis Presley, Suite 142 Memphis, TN 38116

901-346-5700

Toll Free: 800-690-3896

LISTEN UP!

by Hearing and Balance Centers of West Tennessee

Q

: WHY SHOULD I WEAR A HEARING AID IN BOTH EARS?

A

: Why two ears are better than one!

We have two ears to more effectively process sound and understand speech. Without such processing, our brain would present us with an incomplete sound picture.

We are born with two ears for a reason. When compared to hearing with just one ear, a person can hear sounds from both sides, hear a variety of sounds, easily hear sounds fuller with better clarity, and understand speech sounds more clearly.

Why two hearing aids are better than one!

The majority of people with a hearing loss have the same degree of loss in both ears. The use of hearing aids in both ears could logically provide the same benefit to each ear. Research has shown that despite the hearing loss, people who wear two hearing aids could still enjoy more balanced hearing. Not only that, there are additional advantages. People who wear two hearing aids show less deterioration in speech understanding than those who wear only one hearing aid.

Side Lying Hip Abduction 1. Lie across the BOSU ball 2. Prop elbow on floor for balance 3. Flex top foot and raise leg 10-12 times 4. Switch sides and repeat

Imagine for a moment that you have to tie a knot with only one hand. You can still tie the knot using your body as a support, but it is not as effective as having both of your hands to perform this task. The fact is, most people function better with both hands, and hear better with both ears.

With a hearing loss in both ears, it makes sense to wear two hearing aids. Contact Hearing and Balance Centers of West Tennessee at 901-842-4327 to schedule your FREE hearing screening and consultation.

Elizabeth Hopkins Hearing Instrument Specialist Lori Frederick Audiologist Dr. Kay Tackett Audiologist Dr. Courtney House Audiologist

HEARING AND BALANCE CENTERS OF WEST TENNESSEE

6242 Poplar Avenue 901-842-4327 www.hearingmemphis.com

Side Plank 1. Lie on side 2. Prop yourself up on the BOSU ball with one elbow 3. Extend free arm upward toward ceiling 4. Hold for 15 seconds

Roland T. 395th Grade Woodson Jr. School Teacher

#memfit

healthy peer pressure

Photo by Nathan Berry From left to right, Dr. Ernest L. Gibson III (Professor of English and Africana Studies at Rhodes College), Justin Sellers (Memphis Fire Fighter), Roland T. Woodson Jr (5th Grade Teacher - Shelby County Schools), Shannon Chisenga (Information Security Specialist at International Paper) and Jay Guzman (Tattoo Artist).

SPORT Running

FITNESS GOAL To be able to run with my shirt off

SUPPORT My beautiful and loving wife, Takeisha

comfortably and maybe even get some honks as I run...lol..

Woodson; my three sons, Roland III, Ryden, and Reid; Black Men Run and BMR Memphis (The Crew); My Healthy Brotherhood

WHY I RUN

I run because of the physical benefits, but more importantly running allows me to clear my mind.

Fellowship with MY CREW and has become what centers me.

Running is my ministry...

ROLE MODEL My father, Roland T. Woodson Sr. BRAGGING RIGHTS I have completed 3 Half Marathons and lost over 30 lbs through working out and running.

POWER SONG The Worst by Jhene Aiko and The Fighter (feat. Ryan Tedder) by Gym Class Heroes

FAVORITE GEAR My Brooks Ghost 6, sunglasses, Cliff blocks and trusty Nathan Quickshot water bottle

NOBODY KNOWS I am terrified of small birds.

However, I am completely intrigued by large birds.

FIT TIP As it relates to running, just run your race and your pace. Continue to put one foot in front of another and you will reach your goals.

CELEBRITY CRUSH Rosa Acosta GUILTY PLEASURE Fish & chips and Carrot Cake

Next Up

Several 5K’s (Chick-Fil-A, Hit and Run 5K) and St. Jude (my wife will be running her first Half-Marathon, so excited)

August 8/2 Bartlett Kid’s Triathlon Bartlett Recreation Center cityofbartlett.org/BKT

racing calendar Coming Up

8/2 Overton Park 5 Mile Classic East Parkway Pavilion, Overton Park racesonline.com

8/9 Celebrate Munford 5k Centennial Park in Munford celebratemunford5k.com

8/16 Liz LaVelle Memorial Series Time Trials Forestview Church of Christ racesonline.com

8/16 Elvis Presley 5k Run

Graceland elvispresleyrunandwalk.racesonline.com

8/17 Breakaway Bardog 5k Downtown Memphis racesonline.com

8/22 Celebrity Sunset 5k

LeMoyne-Owen College loc.edu/hacsw/5k-run-walk.asp

8/23 Lewisburg Patriot Day 5k Lewisburg High School, Olive Branch racesonline.com

8/23 Dogwood Dash 5k

9/1 Chick-Fil-A 5k Autozone Park chickfila5k.com

9/12 Cooper-Young Festival 4-Miler Cooper-Young neighborhood cooperyoung4miler.racesonline.com

9/20 Book it 5k

Church of the Holy Communion bookit5k.racesonline.com

9/27 Sole to Soul 5k

Idlewild Presbyterian Church soletosoul5k.racesonline.com

Are you participating in any of these races?

Send us a picture and tell us about your experience.

E-mail the editor at patterson@commercialappeal.com.

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sized adult briefs for men and women to a full line of associated cleansing and skin care products designed to provide the comfort and protection you deserve!

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8/23 BRC Small Fry Tri (ages 2-6) Bartlett Recreation Center cityofbartlett.org

8/23 Steps for Stovall 5k

Snowden Grove, Southaven stovallsacrificeforsoldiers.com

8/30 5k for Relay

Landers Center, Southaven racesonline.com

Locally Owned & Operated • American Made

901-373-9653

The myth of eating ‘for two’

W

hen you’re expecting, planning for the future and the needs of your new bundle of joy can fill your mind almost immediately. However, planning for a healthy pregnancy can start long before conception. It’s important to think about the things you can do to maintain a healthy lifestyle before pregnancy so that when you get the news, you’ll have a healthy head start.

First, if you’re of childbearing age and there is a possibility you may become pregnant, it is a good idea to go ahead and take a daily prenatal vitamin.

Development of the nervous system is well underway by the time many women find out they are pregnant. With this

in mind, the extra folic acid provided by a prenatal vitamin is recommended to help brain development and for the prevention of neural tube defects. In addition, prenatal vitamins provide extra iron to aid in development and help prevent anemia (a common cause of fatigue during pregnancy).

Get a move on it! Studies suggest that women who are active before and during their pregnancy have greater stamina and a lower perceived effort during childbirth. While it’s recommended to stay active and exercise during pregnancy, it may not be a good idea to start a new and strenuous routine once you find out you’re expecting. Having an activity routine that you can stick with prior to conception is a good indicator that you’ll keep it up during your pregnancy. Of course, there is no one-sizefits-all exercise strategy, so check with your physician about the level of exercise appropriate for

you.

It’s time to drink up—water

food clues

honest nutrition advice

Story by Leslie Schilling, MA, RDN, CSSD, LDN of course. This is an important habit for everyone, yet particularly important for a pregnant woman. In the first trimester the body experiences large increases in blood volume to support the baby’s development. Maintaining hydration is important throughout pregnancy and during the breastfeeding stage to help support increased fluid needs for milk production. Carry a refillable water bottle daily and aim to refill it at least a couple times throughout your day.

With all of the increased needs during pregnancy it’s no wonder many women feel like they need to “eat for two.� This common misconception can lead to overeating, increased rate of weight gain and potential complications.

It’s important to eat intuitively and intelligently. Eating intuitively suggests that you eat when you have physical signs of hunger and stop when you’re satisfied. Eating intelligently, in my opinion, means that you make an effort to incorporate foods of high nutritional value to get the foods you need. Eating based on hunger, and not an “eating for two� myth, can keep pregnancy weight gain in check.

So whether you’re on the road to pregnancy or not, I hope you’ll find these tips helpful. Don’t forget, healthful behaviors and self-care always start with a plan.

About the author Leslie Schilling is a Memphis-based, nationally recognized nutrition expert, media spokesperson and speaker. She owns Schilling Nutrition Therapy, LLC, a nutrition counseling practice in East Memphis. You can keep up with nutrition news by following @NutritionLeslie on Twitter or Facebook.

Bacon Mushroom Mac and Cheese

FROM THE AMERICAN HEART ASSOCIATION

American 8 servings About $1.45 per serving 6 oz. whole wheat corkscrew pasta 3 slices turkey bacon, cooked in the microwave to package directions, diced

2 teaspoons extra virgin olive oil ½ medium onion, diced 2 teaspoons garlic (2 cloves), minced from jar 2 cups mushrooms, sliced 2 tablespoons dried herbs, salt-free Italian blend, divided

½ teaspoon black pepper 3 tablespoons water 1 cup non-fat, plain Greek yogurt 3 tablespoons grated low-fat parmesan cheese

1 cup low moisture, part-skim-fat mozzarella, shredded

3 tablespoons “panko” bread crumbs (whole wheat, if available)

Directions 1.

Preheat oven to 400° F.

2. Boil pasta according to package directions, omitting oil, butter and salt. Reserve ¼ cup pasta water after pasta is done cooking.

3. Cook turkey bacon in microwave according to package directions, cool slightly and roughly chop.

4. In medium size pot heat 2 teaspoons extra virgin olive oil over medium low heat, add onion and garlic and sauté until onions are soft, but not brown. Add mushrooms, 1 tablespoon Italian seasoning and pepper, cook for

2 minutes, add water and cook 2 more minutes.

5. In a separate bowl, combine yogurt, mozzarella and parmesan.

Add yogurt mixture, pasta water and pasta to mushroom mixture and stir to combine all ingredients. Remove from heat and transfer to oven safe 8x8 or 9x13 dish. Combine breadcrumbs, 1 tablespoon Italian seasoning and 1 teaspoon extra virgin olive oil and sprinkle evenly over the top of mac and cheese. Bake for 10 minutes and serve.

1 teaspoon extra virgin olive oil

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

180 6.0 g 2.0 g 0.0 g 0.5 g 2.0 g 14 mg 201 mg 21 g 3g 3g 11 g

Recipe copyright © 2012 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.

Guiding Your Path to Oral Health Dental Implant • Bone Grafting Crown Lengthening & More!

Dr. Michael M. Perry Dr. Brenda L. Fowler 5 Locations to Serve You Bartlett | Collierville | Memphis | Oxford | Southaven