Good Health Memphis

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Control your Cravings

3

questions to ask yourself before that second serving

the

Slow-cooked

pot roast

a heart-healthy take on this cold weather classic

Addiction issue

“Mommy, watch this!” Pediatric ER opening early 2015. Visit us online at baptistonline.org/pediatrics to see our progress. Baptist Women’s Hospital, the place you trust for your maternity care, will now have all our pediatric services, including the Pediatric ER, in one location. More convenient parking and access, and the same level of exceptional care you’ve come to expect from the experts in caring for women and children. You’ll have to see our new Pediatric ER to believe it! If you have an emergency, please note that the Baptist Pediatric Emergency Department is currently located at Baptist Memorial Hospital-Memphis, 6019 Walnut Grove Road. For pediatric emergencies, please visit the Baptist Memphis ER or call 911.

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December 2014 Features 4 Sugar High 10 Control your Cravings 16 Addressing the Opioid Problem 18 Senior Safety Solutions 19 With Milk, Perhaps Less is More 22 Healthy Habits 23 Pressing Forward 24 Healthy Stocking Stuffers

Departments 8 Outfitter: Winter Essentials 20 Work it Out: High Intensity Interval Training 25 Memfit: Meghan Vaziri 26 December Racing Calendar

cover story 10

28 Good Food: Slow-Cooked Pot Roast

Columns

Control your Cravings

12 New Options for Dry Eye Sufferers - Southern College of Optometry 13 How Substance Abuse Can Lead to Epilepsy or Seizures - Horizon Sleep and Epilepsy Center

12 10

25

28

from the editor

Sara P. Shirley Good Health Editor

For many, the words holiday and good health don’t fit into the same sentence. Our schedules change, our meal plans are different, and finding time to focus on healthy practices can be a challenge. Yet this is the time of year where healthy habits can really make a difference and help to renew our focus on good health going into 2015. Nutritionist and Good Health columnist Blair Mize, who is featured on our cover this month, encourages us to stop looking at food as the enemy and to take the time to examine the “why” behind our eating behaviors. Our friends at the American Heart Association give us a heart-healthy recipe for pot roast and share valuable information about added sugars in much of the food and drinks we consume. Local trainer Terry Kimble shows us calorieburning, muscle-building exercises that we can perform at home, with no equipment needed. And in our regular fitness spotlight, we get a glimpse into the life of a local bicycle commuter. Thanks so much for reading, and I hope you enjoy our final issue of the year. If you have any feedback, please send me an email at patterson@commercialappeal.com or send us a message on social media at www.facebook.com/goodhealthmemphis. Tell me your health resolutions for 2015, and I’ll be happy to share them in an upcoming issue. Happy Holidays!

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 Nathan Berry Jason Terrell Erinn Figg

Pete Wickham Leslie Schilling

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

Sugar High Story by Mary Frances Tanner

S

odas. Sports drinks. Fruit drinks. Energy drinks. They are everywhere

you turn, filling nearby drink machines,

and prefer to use a natural product like sugar.” But do you know what these sugar-

shelves at grocery stores and fountain

sweetened beverages do to your body,

machines at restaurants.

besides providing a salivary treat and

The temptation is real, and not just for you, but for Americans across the country.

temporary sugar high? The rise in consumption of sugarsweetened beverages since 2000 has

“What makes sugary drinks so

been increasingly detrimental to the

appealing is that they simply taste

heart health of Americans. According

better,” said Dana Totty, a registered

to research by the American Heart

dietitian with Saint Francis Hospital in

Association, this has likely caused more

Bartlett. “There are also people who are

than 100,000 cases of diabetes, which

opposed to using artificial sweeteners,

in turn has led to increased costs of

A typical 12-ounce can of regular soda has 130 calories and 8 teaspoons of sugar. The American Heart Association recommends limiting added sugars to no more than 100 calories a day (6 teaspoons) for most women and no more than 150 calories a day (9 teaspoons) for most men.

Did you know?

Source: American Heart Association

14.5

15.5

19.25

16.25

11.5

9.75

12.5

16-ounce Full Throttle Energy Drink

16-ounce Rock Star Energy Drink

20-ounce Mountain Dew

20-ounce Coca-Cola

14-ounce Starbucks Vanilla Frappuccino

12-ounce Red Bull

16-ounce 7-Up

tsp.

tsp.

tsp.

tsp.

tsp.

tsp.

tsp.

healthcare and more diagnoses of heart disease. “Overconsumption of sugar can also lead to weight gain, obesity, tooth decay and other possible deficiencies,” Totty said.

What makes sugary drinks so appealing is that they simply taste better. – Dana Totty, registered dietician

The rise has been shown to be extremely prevalent in the South. According to a 2012 survey conducted by the Centers for Disease Control and Prevention, approximately 40 percent of those surveyed in Mississippi and Tennessee drank one or more sugared drinks per day, the highest two states of the 18 that were surveyed. The AHA recommends no more than 150 calories (nine teaspoons) per day from added sugars for men and no more than 100 (six teaspoons) per day for women. Yet, research

Sugar by another name When reading nutrition labels, watch out for the myriad forms of sugar used to sweeten processed foods, such as:

• anhydrous dextrose • brown sugar • confectioner’s powdered sugar • corn syrup • corn syrup solids • dextrose • fructose • high-fructose corn syrup (HFCS) • honey • invert sugar • lactose • malt syrup • maltose • maple syrup • molasses • nectars (e.g., peach nectar, pear nectar) • pancake syrup • raw sugar • sucrose • white granulated sugar You may also see other names used for added sugars, but they aren’t recognized by the FDA as an ingredient name. These include cane juice, evaporated corn sweetener, fruit juice concentrate, crystal dextrose, glucose, liquid fructose, sugar cane juice, and fruit nectar. Source: United States Department of Agriculture; www.choosemyplate.gov

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shows that the average American consumes more than double this recommended amount, a mere 22.2 teaspoons of sugar a day, which is about 355 calories. When it comes to sugar-sweetened beverages, they should be limited to about 450 calories or less per week. Many, though, are unaware that their drinks are unhealthily loaded with sugar. “One of the most common misconceptions about sugary drinks is that fruit drinks that have less than 10 percent real fruit juice are healthy,” Totty said. “Another myth is that sugared sports drinks are necessary for average physical activity for hydration, when water is actually the best choice.” There haven’t been any definitive studies to note that there can be an addiction to sugar-sweetened beverages, but there isn’t a doubt that they’re not healthy additions to one’s daily diet. For those having trouble kicking the sugary drink habit, Totty suggests adding a splash of 100 percent fruit juice, lemons, limes or cucumbers to a glass of water for flavor.

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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For more information on the effects of sugar-sweetened beverages or for tips on how to kick your habit of them, visit www.heart.org/gettinghealthy.

About the author Mary Frances Tanner is a communications intern for the American Heart Association

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Control your Cravings 3 questions to ask yourself about your eating habits

Story by Blair Mize, MS, RDN, LDN, CLC

D

oes this scenario sound familiar? You haven’t slowed down since

you woke up this morning…not even for a deep breath. At last, the kids are tucked

in bed, and you are finally getting a few

Those evening snacks taste delicious and

moments to relax in peace. You head to

make you feel so good in the moment,

the kitchen for your nightly snack and

but you end up feeling guilty afterwards.

slice a piece of cake. You ate dinner not

Each morning, you wake up with renewed

long ago and

determination to skip your nightly snack.

know you’re

Perhaps it is more extreme, to a

not physically

point that eating behaviors are interfering

hungry, but you

with your daily life. They may be causing

always snack

problems in your work, family, or social

on something

life. You may be regularly eating in the

sweet before

absence of hunger or spending lots of

bed. Sometimes

time thinking about food. You might even

it’s a slice of

hide your eating from other people.

cake, but other

Registered Dietician Blair Mize, seen here in the showroom at Kitchens Unlimited on Summer Avenue, helps her clients have their cake and eat it too. Photo by Jason Terrell.

So what’s the problem with this

times it’s simply

scenario? Diet programs would tell

a piece of

you to simply eliminate sweets from

chocolate. You’re

your diet or set rules for yourself, but

not really sure

they miss the real issue which is: The

how you got into

problem is NOT the food itself. Rather

this habit, but

than avoiding specific foods altogether,

it is a difficult

food should be used to honor physical

one to break.

hunger; however, we often experience

emotional and spiritual “hungers� as well.

are your answers to the following

In this scenario, you may be unknowingly

questions:

attempting to satisfy one of these other

•

“Why am I eating?�

types of “hunger� with eating. Knowing

•

“What am I doing?�

this information, it’s no wonder we do

•

“Am I still hungry, just right,

not feel satisfied by food when eating for reasons other than physical hunger.

or too full?� Journaling can raise awareness

The bottom line‌the real problem may lie

about your relationship with food and

in the process (or the cycle of thoughts

begin to help you understand how you

and actions) leading up to the non-

may be using food to satisfy more than

hunger based eating behavior. We all

your physical hunger. As you begin to

occasionally eat for reasons other than

acknowledge the complexity of self-

physical hunger, but when this activity

care, you may recognize a need for

begins to occur repeatedly, it’s important

professional help. Overcoming the habit

to investigate why the process seems so

of or addiction to eating for reasons other

About the author

important and what “hunger� we may be

than physical hunger is complex and

Blair Mize is a Registered Dietitian with

trying to satisfy.

often requires a multidisciplinary team

Schilling Nutrition Therapy. She believes

that includes you, a Registered Dietitian,

in a non-diet approach and loves helping

So how do you begin to break the cycle? Try writing down (no calorie

and a therapist. It is possible to “have

counting apps) what and how you are

your cake and eat it too� in a balanced

eating. The most important components

and healthy way.

people fuel well to achieve a healthy lifestyle. Visit schillingnutrition.com for more information.

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New options for Dry Eye sufferers Story by Dr. Whitney Hauser

pulsation therapy was created. Lipiflow restores and improves the oil layer of tears to alleviate symptoms and is the only FDA-approved treatment for Dry Eye. The treatment lasts 12 minutes and is continuously monitored. The success rate is 86 percent for patients selected and relief can last for 12 to 15 months. Chronic Dry Eye Disease has no quick fixes or cures. Proper treatment requires diagnostic testing, which helps

E

doctors make the best decisions for our ye discomfort, tearing and redness are often signs of a condition

insufficient or poor quality tears. Women tend to be affected more,

patients. If you suffer from dry eye or know someone that does, please consider

called Dry Eye Disease. Though dryness

primarily due to hormone fluctuations.

a visit to TearWell. Learn more at www.

is a regularly used and benign term, it

Symptoms may be worsened by

TearWell.com.

is extremely common and is reaching

pregnancy, oral contraceptives and

epidemic proportions.

menopause. Dry Eye Disease can be

In an eye doctor’s office, at least

a part of aging, as well. Eye surgeries,

30 percent of patients have some form

medical conditions, medicines and

of Dry Eye Disease. Occasionally, the

environmental conditions can all make

patient complaint is dryness but more

circumstances worse.

commonly, people report that their eyes

The TearWell Advanced Dry Eye

About the author

feel scratchy, itchy, burning, and feel as if

Treatment Center has opened to focus

something is in their eye. The symptoms

specifically on dry eye. Our doctors have

vary and tend to worsen as evening

spent their professional careers treating

approaches. Seasonally, colder months

and researching the condition. Each

Dr. Whitney Hauser received her Doctor of

are problematic.

patient’s therapy is tailored to her specific

Optometry degree in 2001 from Southern

Dry Eye Disease is caused by a

needs. TearWell exclusively offers testing

failure of the tears to lubricate the eye

to evaluate the tears layer by layer, the

correctly. Tears are critical for nourishing

tear concentration and the health of the

the eye and contain complex ingredients.

glands.

When the tears are correctly delivering

TearWell is proud to bring Lipiflow,

one’s naturally produced components,

the most innovative Dry Eye treatment,

they provide comfortable vision. People

to the Mid-South. After 25 years of

that suffer from dryness either make

scientific research, Lipiflow thermal

College of Optometry. She completed a postgraduate residency in Primary Care Optometry at the Southern College of Optometry. She previously served as Clinical Director at Toyos Clinic. Her areas of professional interest include Dry Eye Disease, surgical co-management, anterior segment disease and ocular nutrition.

How substance abuse can lead to epilepsy or seizures S Story by Dr. Shameela Ahmed, MD

eizures are a common complication of addiction to chemical

substances, including prescription

heavy drinking but occur even when abstinence occurs.

Alcohol withdrawal seizures are

usually seen 48-72 hours after binge

medications. A seizure is defined as an

drinking or after stopping chronic heavy

uncontrolled electrical activity in the

drinking. They occur because removal of

brain. This activity may produce physical

the sedative effect of alcohol can result

convulsions, thought disturbances,

in hyperactivity of the brain. The seizures

minor physical signs or a combination of

can lead to potential disastrous results

symptoms. When an identifiable cause

such as a hemorrhage around the brain.

such as trauma to the head, high fever or

Hemorrhages are usually caused by a fall

chemical use or abuse leads to a seizure,

or head trauma during a seizure and are

it is called a provoked seizure. Addictive

facilitated by the atrophy of the brain due

substances can cause seizures by

to chronic alcohol use.

different mechanisms.

Certain prescription drugs called

Withdrawal seizures can occur

Benzodiazepines (commonly referred to

when there is a stoppage of substance

as Xanax, diazepam, etc.) can predispose

abuse after prolonged or severe usage.

a person to similar withdrawal seizures,

The most common example is that of

particularly after regular use followed by

alcohol withdrawal seizures. The longer the chronic use of alcohol, the more severe the withdrawal symptoms, and the greater likelihood of seizures. With chronic alcohol abuse, about 40 percent of people will have a single seizure, whereas 60 percent will have multiple seizures. In 4.5 percent of cases, chronic alcoholics develop epilepsy. With epilepsy comes recurrent seizures, which are no longer linked to binge drinking or chronic

sudden cessation. These are commonly seen in the younger adults that use the drugs recreationally. Street drugs such as cocaine and amphetamines are stimulants and produce hyperactivity of the neurons. Cocaine also constricts the blood flow to the brain and can produce stroke with subsequent post-stroke seizures. Cocaine produces seizures at the time of ingestion, unlike the withdrawal seizures

of continuous seizures with no gap for the brain to recover and is life threatening. Various medications can produce seizures in susceptible individuals by decreasing the threshold at which seizures occur. These include, among others, phentermine (appetite suppressant), Tramadol (pain reliever) bupropion (wellbutrin), narcotic analgesics (pain management) , promethazine (for nausea and vomiting) and clozapine (antipsychotic). In most cases, such provoked seizures are treatable by removal of

seen with

the cause. However, in cases where

About the author

alcohol abuse.

secondary brain injury has occurred, the

Cocaine use

patient can develop recurrent seizures

Dr. Ahmed is a Graduate of Dow University of Health

can produce

or epilepsy and may require lifelong

Sciences, Karachi, Pakistan. She completed residency in

single seizures,

treatment.

Neurology from Loyola University in Maywood, Ill., and

epilepsy

a Clinical Neurophysiology fellowship from University of

and status

are very effective in controlling these

Tennessee Health Science Center at Memphis, Tenn.

epilepticus; the

epileptic conditions, with prolonged

latter is a state

remission and a good side effect profile.

Nowadays, new seizure medications

Addressing the opioid problem Story by Sara P. Shirley

I

t’s estimated that 69,100 Tennesseans

die as the result of a drug overdose,

term treatment of opioid addiction and

are addicted to prescription opioid

and the CDC reports that prescription

is actually an opioid itself. Suboxone’s

pain relievers. Another 151,900 use opioid

drug overdose deaths now account for

effects are milder, though, and they

medication in ways that could be harmful.

more fatalities than cocaine and heroin

plateau, which lowers the risk for

combined. The National Institue on Drug

overdose and death. Suboxone has

Tennessee’s plan to combat what the

Abuse found that one in 12 high school

become an increasingly popular tool for

state calls an “epidemic” of prescription

seniors reported nonmedical use of

addiction treatment, but only federally

pain pill addiction that, if left unchecked,

Vicodin in 2010 and one in 20 reported

authorized doctors with restricted patient

could result in “disastrous and severe

abusing Oxycontin.

loads can prescribe the drug.

Those statistics come from

consequences to Tennesseans of every

Cruz says she decided to pivot from

age.” The report is called the “Prescription

pediatrics to addiction treatment because

for Success” and was released this

of the impact her work makes not only in

summer.

the lives of her patients, but also in the

Opioids are medications used to

lives of their families and communities.

relieve pain. Commonly prescribed

“When you treat one person, it has

opioid medications include hydrocodone

a ripple effect,” she said. “When you

(or Vicodin), oxycodone (OxyContin,

help one person, you help a family, a

Percocet), morphine, codeine and other

community, the nation at large. I guess

related drugs.

that is the basis of what I do, why I am

While many people who are prescribed these drugs suffer no adverse

doing what I am doing.” Two years ago, Memphis pediatrician

Cruz says within a few weeks of

effects, the risks associated with long-

Dinia Cruz decided to focus on these

treatment, she has seen drastic changes

term treatment include the need for

problems and begin treating patients

in her patients’ lives.

increasing dosages due to a developed

suffering from addiction. Cruz treats

tolerance, increased pain sensitivity and

patients at Phoenix Recovery Center

to school, go back to work, save their

addiction.

on Park Avenue in East Memphis and

marriages,” said Cruz. “Of course, there

In 2012, health care providers wrote

her treatment method combines drug

are also patients who aren’t ready, who

259 million prescriptions for painkillers—

screening, medication and counseling.

relapse.”

an amount that equates to a bottle of

Cruz is certified to prescribe a drug called

pills for every American, according the

Suboxone to opioid addicts.

CDC. Every day, more than 100 Americans

Suboxone is a drug used for long-

“I’ve watched my patients go back

Cruz doesn’t treat her patients suffering from addiction with medication alone. She employs a method of

By The Numbers

counseling in her practice called dialectial behavior therapy or DBT. DBT is a therapy designed to change people’s

Information from Tennessee’s “Prescription for Success” report

self-harming patterns of behavior by

• Nearly 5 percent of Tennesseans have used pain relievers in the past year for non-medical purposes.

skills necessary to overcome those

learning about the triggers that lead to such behaviors, as well as the coping behaviors. In addition to medication and counseling, Cruz performs urine drug screenings to monitor her patients’

• Tennesseans who are 18 to 25 years old are using prescription opioids at a 30 percent higher rate than the national average.

treatment progress.

• In March 2013, more than 2,000 people received prescriptions for opioids or benzodiazepines from four or more prescribers.

December to make her services more available to those in need in

• As of August 1, 2013, 25 physicians had been prosecuted for overprescribing during 2013.

that need help, and when I see them getting better, when I see

• More than 70 percent of people who use prescription drugs for non-medical reasons got them from a friend or relative.

Cruz offers free counseling sessions using the DBT method once a month, and also said she is lowering treatment prices in the community. “My motto is that everybody deserves a second chance, or even a third,” she said. “These people are human beings improvement—that just the best thing you can get out of this.” For more information about Dr. Cruz’s practice, call Phoenix Recovery Center at 901-729-6522.

• The number of emergency department visits for prescription drug poisoning has increased by approximately 40 percent from 2005 to 2010. • There has been a 220 percent increase in the number of drug overdose deaths since 1999, growing from 342 in 1999 to 1,094 in 2012.

Managing Opioid Addiction with Suboxone and Counseling. INITIAL VISIT JUST

• The cost of lost productivity due to prescription drug abuse in Tennessee was $142.9 million in 2008; adjusted for 2013 inflation, that is $155.2 million. • It is estimated that the cost of providing statefunded treatment services to individuals that abuse prescription drugs and live below the poverty level would cost $27,933,600. To access the full “Prescription for Success” report, go online to: tn.gov/mental/prescriptionforsuccess.

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Aging in Place G

etting in and out of a bathtub, which is essentially the same as sitting on the floor and then trying to stand, can be extremely difficult for senior citizens or for anyone with limited mobility. A 2012 Plough Foundation survey of Shelby County seniors found that more than 4,000 senior residents are in need of bathroom modifications to their homes “to improve safety, self-care and care giving.” Nearly all of the survey respondents (94 percent) also said they want to stay in their homes for as long as possible. Slipping and falling on a wet bathroom floor can cause serious problems for seniors. Among older adults (those age 65 and older), falls are the leading cause of both fatal and nonfatal injuries, according to the Centers for Disease Control and Prevention. After a fall, people who are 75 and older are nearly five times more likely to be admitted to

Local business offers safe bathroom solutions for seniors Story by Sara P. Shirley

a long-term care facility for a year or longer than people ages 65 to 74, the CDC reports. One of the suggestions the CDC makes for fall prevention is to add safety measures in the bathroom. That’s where local business owner Terry Quinley of Prestige Bath comes into the picture. Quinley specializes in bathroom safety and can provide a variety of options for his clients. One of his most popular safety solutions is the installation of walk-in tubs. Walk-in tubs are chock full of safety features such as: ease of entrance and exit, anti-slip floor and seat, retractable shower head for easy showering and grab bars. On top of that, Quinley said there is also a therapeutic benefit to soaking in a whirlpool tub. “Our tubs with hydrotherapy units offer a complete body massage,” said

YOUR BODY WILL THANK YOU.

Quinley. “It’s great for helping with aches and pains.” One of Quinley’s customers, Dale Bregenzer, bought a walk-in tub following a stroke. He was so pleased with the product and service, he bought into the company and has been a great help, said Quinley. Prestige Bath also creates and installs custom showers with integrated seats for those who prefer a shower. The folks at Prestige Bath can work within your existing space and bathroom layout, and they can also do total bathroom remodels. Another popular service he provides is door widening for easier wheelchair or walker access. “I don’t just sell tubs, I’m able to offer my clients greater independence,” said Quinley. “That’s why I love my job.” For more information on Prestige Bath, call 901-351-6937.

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With milk, perhaps less is more O

Story by Sara P. Shirley

risk for hip fractures than those who

ver the last decade, mounting scientific research has called into

consumed less than one glass a day, and

question long-standing claims that milk

they were at about double the risk for

does the body good.

death. Men who drank more than three

And at the end of October, a study

glasses of milk a day were less affected

involving more than 100,000 people in

but still had a higher risk of mortality.

Sweden found a correlation between high

The study involved more than

milk consumption and an elevated risk

60,000 women between ages 39 and 74

findings. Milk has high calcium content

of death and fractures in women and a

and 45,000 men ages 45 to 79.

and, in the United States, is fortified with

higher risk of death in men.

Some scientists are questioning

According to the study, which was

Vitamin D and other essential nutrients.

the United States recommendation of

However, those looking for calcium

published in the British Medical Journal,

drinking up to three glasses of milk a day,

in non-dairy foods could turn to white

women who drank more than three

though most say more research needs

beans, kale, turnips, sardines, oranges,

glasses of milk a day were at higher

to be done to independently verify these

almonds and broccoli, among others.

What is OsteoStrong®? OsteoStrong is the once-a-week solution that thousands of people have discovered for strong bones, healthy joints, better balance, and increased strength - Naturally!

BETTER BALANCE | STRONG BONES HEALTHY JOINTS

TESTIMONIALS

OsteoStrong is for everyone. Try it free and share your success story. See details on back.

ACTIVE ADULTS: REGAIN YOUR EDGE

Graham H (PGA golfer): My golf game has greatly improved after just 5 sessions at OsteoStrong. I tell everyone about it. Mary M: Walking used to really hurt my knees, but now, they are pain free.

ANTI-AGING: RESTORE YOUR YOUTH

DEGENERATIVE DISC DISEASE Alan A: I had to sleep on two pillows because my back pain from degenerative disc disease was so bad. After 6 sessions, the pain is now completely gone

FATIGUE

Ruth W (87 years): Last year, I couldn’t even clean my house without getting tired. Last week I cleaned my house, vacuumed my car and cleaned my garage and still felt great.

JOINT PAIN Vicky W: Years of knee and back pain gone in just four sessions. My golf game is better too!

OSTEOPOROSIS Lynn H: I had osteoporosis, but was able to increase my bone density by over 10% in 6 months without medication! See Lynn’s bone scan at www.osteostrong.me/faq/testimonials/

SENIORS: BALANCE & AGILITY Cher K: My knees used to creak when I went down the stairs, and my balance was bad. Now my knees feel great and balance is so much better! Sandra M: My bone density scan shows an increase of over 10% after 5 months, and I don’t take any medication!

A STRONGER PAIN FREE YOU

How does it work? Your body has natural adaptive responses for many functions such as sweating to cool your body or dilating your pupils to let in more light. Adaptive responses occur automatically without any effort on your part. Your muscles and bones also have natural adaptive responses that help them strengthen with the right stimulus. Surprisingly, this can happen with very little effort. With the right stimulus, your own natural adaptive responses will signal your muscles and bones to strengthen at any age without hours of effort in the gym. The unique patented system at OsteoStrong is designed to safely create the right circumstances in order to trigger your own natural adaptive response with four brief, but very unique exercises that will not leave you sweaty, fatigued, or sore the next day. In fact, your session takes less than 10 minutes, once a week.

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Strength Gains Average client age: 52 Collierville, TN (901) 316-8347 255 New Byhalia Road, Suite 109 Collierville, TN 38017 collierville@osteostrong.me

www.osteostrong.me facebook/colliervilleosteostrong

work it out |

step-by-step moves for a healthy body

HIGH INTENSITY INTERVAL TRAINING PHOTOS BY JASON TERRELL • DEMONSTRATION BY TERRY KIMBLE

L

ast month, we showed you several exercise moves you can perform in just minutes a day to build muscle and burn fat. This month, we have a second set you can add to your routine to boost your workout regimen. High Intensity Interval Training (HIIT) is an effective exercise strategy alternating periods of short intense anaerobic exercise

with less intense recovery periods. HIIT is a form of cardiovascular exercise. Usual HIIT session vary from 4-30 minutes. These short intense workouts provide improved athletic capacity and condition, improved glucose metabolism and improved fat burning. Anyone at any fitness level can perform these exercises. This HIIT workout incorporates multi-

joint, compound, whole body movements for maximum fat burning and the greatest results in the shortest amount of time. Perform each exercise at your maximum ability for 20-30 seconds, rest for 10 seconds, then perform the next exercise for 30 seconds, rest for 10 seconds and continue through all four exercises. Repeat 2-8 times for a short, effective workout.

Meet the trainer: Terry Kimble, 50, is a personal trainer at Fundamental Fitness studio in East Memphis and a proud mother of three.

High Knees • Run in place, lifting knees as high as possible

1

2

Frog Jumps • Squat, touch the floor • Jump straight up with arms overhead

1

2

Punching • Rotate at the waste • Punch arms across body

1

2

Skaters • Hop side to side • As you push off with alternating legs, incorporate opposite side to side arm movements

Healthy Habits A

Story by Sara P. Shirley

5 practices that may prevent most heart attacks in men

recent study released by the Journal of the American College of Cardiology has found that the adoption of five healthy habits may prevent four out of five instances of heart attacks in men. The study was performed in Sweden from 1997 to 2009. Researchers followed more than 20,000 men from ages 45 to 79 and found that a combination of healthy behaviors reduced heart attack risks significantly. It’s important to note that none of the men studied had a history of cancer, cardiovascular disease, diabetes, hypertension or high cholesterol levels. The five ways men can reduce heart attack risk, according to the study, include:

1. A healthy, balanced diet that includes fruits, vegetables, nuts, low-fat dairy products, whole grains and fish 2. Moderate consumption of no more than two glasses of alcohol a day 3. No smoking 4. Physical activity such as walking or biking for 40 minutes a day 5. A healthy weight with a waist line measuring less than 38 inches After reviewing the results of this study, researchers found that participants with all five healthy lifestyle factors had an 86 percent lower risk of heart attack

compared to those who practiced none of the habits. While these behaviors may seem like simple-enough lifestyle changes, the study found that only one percent of the participants engaged in all five behaviors. Still, having some of them was better than none. Men who followed a healthy diet and drank moderately had a 35 percent lower risk of heart attack by employing those two behaviors alone. Simply not smoking reduced the risk by 36 percent. The takeaway, researchers said, is of the importance of one’s lifestyle behaviors and the tangible effects those behaviors have on overall health.

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Pressing Forward W

hen 32-year-old Collierville preacher Trent Childers talks with people about addiction, he is open about his own struggles with substance abuse. By the time Childers was 22, he was in the grips of drug and alcohol addiction and had seven arrests on his record. He said he wasn’t sure at the time if he would ever be able to forgive himself for the mistakes he made and the people he hurt, but he wanted to try. He got into a 12-step program in 2004 with a goal to live a life he could be proud of. “I knew the whole time I was in that lifestyle, I knew that I was breaking my mom’s heart,” he said. “I knew that what I was doing was wrong. You do things you know are terrible because you’re addicted. You rip the hearts out of people

you love, and you may feel guilt-ridden, and you still keep Story by Sara P. Shirley doing it. “One of the horrors of addiction is the damage you do to yourself and those around you,” he continued. “Some people don’t feel they can be forgiven—that’s something I struggled with early on—but when I thought back on all the people I had wronged, I had to come to realize that that’s why we need God.” Childers said he has been sober since March of 2004. He married his wife, Kelley, in 2006, and later graduated from Amridge University with a degree in biblical studies. At the end of December, he is releasing a book called Pressing Forward: Bible-Based Addiction Recovery. “I think that there’s an elephant in the room when we talk about addiction in church,” said Childers. “We mention it as if it’s something that happens ‘out there’

but not inside the church. But well, it does, and it’s a huge problem.” Childers wrote the book with help from Torrey Clark, Charles Harris and Bruce Hatcher, whom he attended preaching school with. The book, which is available for purchase at amazon.com and start2finish.org, includes Biblebased recovery strategies, interviews with a neurobiologist and a family counselor and the personal experiences of others who have overcome addiction. “I believe the Bible is the answer, and that’s the position of book,” said Childers. “But we also approach addiction from a logical and scientific standpoint.”

T

he mouth is frequently involved in conditions that affect the skin or other multi-organ diseases. In many instances, the mouth will show signs or symptoms of problems before lesions or symptoms appear on the skin. Some common medical disorders which have lesions on the skin and in the mouth are pemphigus, shingles, psoriasis, lupus, scleroderma, erythema multiforme, HIV, and lichen planus. Many other medical conditions can also produce lesions in the mouth, including Crohn’s disease, Sjögren’s Syndrome, diabetes, Addison’s disease, GERD, and anemia. Careful examination of the mouth by a dentist may reveal signs and symptoms of an underlying medical condition and allow for early diagnosis and treatment.

D

r. Mary Aubertin is an Associate Professor in Diagnostic Sciences and Oral Medicine at the University of Tennessee Health Science Center College of Dentistry. She has received advanced training in general practice, dental care for patients with chronic medical conditions, and geriatric dentistry.

We Practice What We Teach New patients of all ages are welcomed and most dental insurances are accepted.

UNIVERSITY DENTAL FACULTY PRACTICE 875 Union Ave. C 303 • Memphis, TN, 38163

Hours: Monday- Friday 8AM - 12PM • 1PM - 5PM Call for an appointment 901.448.6476 www.uthsc.edu/dentistry/UDP/

University Dental Faculty Practice

Healthy Stocking Stuffers Tocky $49.95

This is a gift for anyone who isn’t a morning person. Tocky is an alarm clock designed to help you wake up by rolling around after you hit snooze. Plus, Tocky can play MP3s or customized recorded alarms. nanda-home.myshopify.com

Vapur MicroFilter Water Bottle

$69.99 Vapur “antibottles” roll up when not in use and are great for use during workouts and travel. The MicroFilter is a chemical-free water filtration system said to remove 99.99 percent of waterborne bacteria and protozoa. This is the perfect gift for your favorite outdoorsman. vapur.us

Let us help you hear every note! • Digital Hearing Aids • 45-Day Satisfaction Guarantee • Repair most makes and models • NO INTEREST Payment Plans • Most Insurance Accepted.

Klingg ™ Mono

$12.95 Runners will love this magnetic earphone cord holder. No more fussing with earphones while trying to workout and listen to music at the same time! klingg.com

Fitbit Flex ™ Wireless Activity and Sleep Wristband

$99.95 Slap on this slim device and learn how many steps you take and calories you burn each day. At night, the device tracks your amount and quality of sleep. This is a great gift for any health conscious, goal-oriented person. fitbit.flex.com

Zapi Luxe UV Toothbrush Sanitizer $29.95

These cute toothbrush sanitizers zap up to 99.9 percent of germs with UV light. These are great healthy stocking stuffers for the whole family. violight.com

Our Professionals will help you choose the best hearing aid for your hearing needs, lifestyle and budget.

Let us help you Hear for the Holidays! Schedule your FREE Hearing Screening Today!

901.842.4327

Expires 12-31-2014

Donate 2 Cans of Food and Get One Card of Batteries, FREE! (Limit 2 cards per person Expires December 31, 2014)

We are holding our annual food drive to support the Mid-South Food Bank and those in need for the Holidays. Donations accepted throughout November and December.

HEARING & BALANCE CENTERS OF WEST TENNESSEE 901.842.4327 901.842.4327

6242 POPLAR AVENUE • WWW.HEARINGMEMPHIS.COM

Meghan 31 Vaziri

#memfit

healthy peer pressure

Artist at www.meghanvaziri.com

Photo by Nathan Berry

SPORT Bicycle Commuting

POWER SONG Any song by The Hands Free Method.

WHY I CYCLE The great Russian poet Pushkin wrote, “I have become accessible to consolation.” I think bicycle commuting is a way of making yourself accessible to joy. You notice beautiful things you could never have seen if you drove to work.

FITNESS GOAL Get faster!

ROLE MODEL Agnes Martin

FIT TIP Take the lane.

BRAGGING RIGHTS I’m proud that I am a year-round

GUILTY PLEASURE I don’t feel guilty about it, but I do

bicycle commuter.

FAVORITE GEAR My Reel Lights automatically light up whenever my wheels are moving.

NOBODY KNOWS I have taught kindergarten.

drink lots of coffee.

December racing calendar 12/6  St. Jude Memphis Marathon Downtown Memphis stjudemarathon.org

12/13  Jingle Bell Run/Walk Audubon Park memphisjbr.kintera.org

12/13  Run Run Rudolph 5k Rivercrest Elementary School, Bartlett racesonline.com

October 25 – Debrah Reid dances her way though the finish chute as she joins over 10,000 people at Carriage Crossing for the 22nd annual Komen Memphis-MidSouth Race for the Cure. Reid, who is CEO of the dance group Sassie Seniors of Memphis, was diagnosed with lung cancer two weeks before the race and battled breast cancer last year. (Jim Weber/The Commercial Appeal)

12/21  Ugly Sweater Run Shelby Farms Park theuglysweaterrun.com

Sept. 27 – (left) Dressed as a dragon, Xiao Xu keeps time for his rowing team at the 4th Annual Duncan-Williams Dragon Boat Races in Wolf River Harbor by rhythmically banging on a drum. (Kyle Kurlick/Special to The Commercial Appeal)

Sept. 7 – Roxana Morales (right) throws her hands up and a cloud of colored die floats through the air after participants completed the Color Run 5K in midtown on Sept. 7. (Mike Brown/The Commercial Appeal)

Now Accepting Patients at our Sleep & Epilepsy Center

Sept. 20 – Two-year-old Willis Black joins runners and walkers at the G.E. Patterson 5K Run Walk for pre-K to support preschool initiatives in Shelby County. (Kyle Kurlick/Special to The Commercial Appeal)

Coming Up

Nearly 200,000 people are diagnosed with seizures & epilepsy in the U.S. each year. The condition can be controlled, but for many it’s a lifelong challenge. Visit our Sleep and Epilepsy Center in Cordova for evaluation, treatment and support of epilepsy. Let our team help you towards a better way of life. Schedule an appointment with our physican today.

Our Patients, Our Priority. We Accept All Insurance

1/3  Hill and Dale 8 Miler

SHAMEELA N. AHMED, M.D.

1/4  Memphis Winter Off-Road Race

Diplomate Neurology • Diplomate Sleep Medicine Diplomate Neurophysiology • Special Qualification in Epilepsy Monitoring • EMG/Nerve Conduction Studies EEG Monitoring/Sleep Studies

Series 1/10  Village Creek 10k/25k Trail Run 1/24  Lisa Lassandrello 5k Remembrance Run 1/25  Memphis Winter Off-Road Series 5k 1/31  Overton Park 10k Trail Race

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

Slow-Cooked Pot Roast FROM THE AMERICAN HEART ASSOCIATION

This Simple Cooking with Heart recipe is a Southern-American, heart-healthy and delicious way to get your family more vegetables! It’ll quickly become a cold-weather classic!

Tip : Serve this with a simple green salad on the side. This is a good one-dish meal in cooler weather.

American 6 servings 1 Tbsp. olive oil 1 1/2 lb. beef top round roast in one piece, all visible fat discarded

1/4 tsp. salt 1/2 tsp. ground black pepper 1 medium yellow onion, about one cup, thinly sliced

3 clove garlic, chopped into 4 pieces each

2 stalk celery, about 1 cup, cut into 1-inch pieces

2 potatoes, unpeeled, cut into 2-inch pieces

2 carrots, peeled and cut into 1-inch rounds

1 cup water

Keep it Healthy : You can add cabbage to this dish 30 minutes before it’s done. It will become tender and delicious with the meat and vegetable juices. Cooking Instructions: 1.

Remove meat from refrigerator an hour before cooking, trim and pat dry with paper towels.

2. Preheat the oven to 325 degrees F. 3. In a deep heavy oven proof pot heat the olive oil to medium and sear the meat on all sides, about 2-3 minutes per side. 4. Sprinkle with salt and pepper. 5. Add the onions, garlic, celery, potatoes, carrots and water. 6. Cover and bake in the oven for 2 hours. 7. Remove the meat from the pot and allow it to rest, covered loosely with

foil, for 15 minutes before you slice into quarter-inch slices. This allows the juices in the meat to redistribute so this lean cut of meat is moister. 8. Serve with the cooked vegetables on the side and the pan juices over the meat.

Cook’s Tip : This dish will keep developing its flavors and will taste even better the next day. The juice also makes a flavorful and healthier alternative to gravy.

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

211 5.6 g 1.4 g 0.0 g 0.4 g 2.9 g 57 mg 158 mg 15 g 3g

Dietary Exchanges 1/2 starch, 1 vegetable, 3 lean meat

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.

For all your eye health and vision care needs, choose The Eye Center at Southern College of Optometry. Use your Flexible Spending Account dollars for an eye examination before 2014 ends!

1225 Madison Ave., in the Midtown Medical District

901-722-3250 www.eyecentermemphis.com

D RY E Y E R E L I E F Facts about TearWell™ Advanced Dry Eye Treatment Center: TM

– First in Memphis to provide LipiFlow®, the only FDA-approved treatment for dry eye disease.

Now Taking Appointments

901.722.3263 tearwell.com | info@tearwell.com 1245 Madison Avenue at Southern College of Optometry

– Our doctors have spent their careers treating and researching dry eye disease. – Treatments tailored to each dry eye sufferer’s specific needs.

Visit tearwell.com to hear patient testimonials from dry eye sufferers finding relief at The TearWell™ Advanced Dry Eye Treatment Center!

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