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January 2013
Fitness in the New Year 4 Rising pressure 6 Best Apps for the New Year 7 Profile: Building Character 11 Going the distance 16 Look ahead 22 Handlebar Highjinks
departments 9 Outfitter 13 Health trend: Raw Deals 14 Work it out: Band aid 17 #Memfit: Katie Breyer and Kevin Leathers 19 Ask Corey 25 First class: Bikram Yoga 27 Amy’s journey 28 Running Calendar 29 Food clues: 5 reasons to ditch the New Year’s diet 30 Good Food
cover story 7 Building Character
sponsored features 20 Venous Reflux Disease/Varicose Veins is a Progressive Disorder: Symptoms Worsen When Left Untreated Memphis Vein Center
13
Shoulder Press
24
(12-15 reps)
•
Position the tube underneath the arches of the feet; arms are positioned at a 90-degree angle at shoulder height
•
Slowly press arms into full extension over head
30
16
from the editor There’s something really special, almost magical, about the start of a new year. Many of us spend more time than usual reflecting on the year gone by. We then begin work to make positive changes in our lives. My health goal for the year is to run a full marathon, something I’ve never done before and something that, if it weren’t the start of a new year, I might not think possible.
Sara P. Shirley Good Health Editor
The team at Good Health also has several resolutions for the magazine in 2014. The changes have already begun, with our new cover and overall look this issue. But the changes go beyond the surface. We start this year with a renewed dedication to you, our readers. We are committed to providing top-notch, engaging content, keeping in mind that good health encompasses the mind, body and soul. New features to the magazine include a nutrition column from a well-known local practitioner (pg.29) a readergenerated Q&A with a local personal trainer (pg. 23) and insight into fit faces seen around town (pg. 16). If you’re thinking about making lifestyle changes to improve your health this year, dig in for inspiration from others who are in the midst of reaching their goals. From our cover model, Yvette Smith, who is working on building up her personal training business and obtaining her doctorate (pg. 7), to radio personality Earle Augustus, who is saying goodbye to sodium (pg. 4). Another goal of Good Health’s is to better connect with you and tell the stories you want to hear. Tell us what you think about the magazine on social media or with a letter to the editor. Our Facebook page is www.facebook.com/goodhealthmemphis and my e-mail is patterson@commercialappeal.com. I look forward to hearing from you soon.
Happy New Year!
Associate Publisher Amy Mills amy.mills@scripps.com
Editor Sara P. Shirley patterson@commercialappeal.com
Contributors Jason Prater Mike Mueller
Good Health Magazine, a monthly publication from Scripps Howard, serves as the medical crossroads where top local physicians bring patients the latest news about treatment, technology, and medicine. All rights reserved. Reproduction in whole or part without written permission is prohibited. Copyright 2013.
Sarah Matheny Gordon Brandon Dill
Jason Terrell Bryant Funston
For more information on advertising your medical practice in Good Health Magazine, contact Amy Mills at 901.529.6502 or e-mail amy.mills@scripps.com 495 Union Avenue, Memphis, TN 38103
Rising Pressure
Radio personality resolves to get blood pressure in check, shares story with listeners Story by Sara P. Shirley
E
arle Augustus had known for a while that his blood pressure was high. He knew that the daily donut runs and weekly barbecue rib sessions weren’t helping. But the booming radio personality with a penchant for good eats also knew that changing his habits would be hard. “I was in denial,” said Augustus, who is a program director at WRBO-FM Memphis at Cumulus Broadcasting. “I was one of those guys that never went to the doctor, and I didn’t want to go because I didn’t want to hear any bad news.” In October, however, the 57-year-old decided to face the music. He had been in touch with local American Heart Association representatives, who were working on a media campaign to raise awareness about high blood pressure, and he let them check his own. Angel Brooks with AHA-Memphis said she couldn’t hide her alarm after she performed the check. Augustus was classified as stage 2 hypertensive, meaning his blood pressure levels were above 160/100 millimeters of mercury (mmHg). A normal blood pressure range is classified as 120/80 mmHg or lower. Augustus, who said he felt fine, learned that high blood pressure is often called the “silent killer” because it typically has no associated symptoms, yet can lead to fatal consequences such as heart attack, stroke and kidney failure. Augustus went to his doctor, who confirmed the results. The doctor told him he would need to either begin taking medication to lower his blood pressure or commit to a major lifestyle change. Augustus chose the latter. “I didn’t want to start taking medication if there was another way,” he said. “So I decided to quit cold turkey.” Augustus went online, to heart360.org, and enrolled in the American Heart Association’s Check.Change.Control program. Check.Change.Control is a program designed to help
people learn about, monitor and manage their blood pressures. Augustus decided to share his journey with listeners after learning startling statistics regarding high blood pressure. The American Heart Association estimates that 78 million Americans have high blood pressure. On top of that, an estimated one in four Shelby County residents suffers from high blood pressure, and only half are aware of the problem, according to Brooks, who is the director of multicultural initiatives at AHA-Memphis. In an effort to lower his numbers, Augustus adopted a low-sodium diet. Too much sodium will increase a person’s blood pressure because it holds excess fluid in the body, placing an added burden on the heart. Augustus turned to his family for support and made a game out of reading nutrition labels with his daughter while at the grocery store. Two months into his diet, Augustus laughed at the way he once bargained with himself regarding his food choices.
“Before all of this, if I wanted to eat healthier I’d say, ‘OK, instead of a full rack of ribs this week, you’ll just eat three-fourths,’” he said. Augustus confessed, though, that he has struggled at times to maintain his diet. When he feels a craving coming on, he said he thinks about why he decided to make the change. “I’m doing this because I have a seven-yearold daughter,” he said. “I want to see her graduate from college, get married, have children of her own. I want to be around for that. “I was so ignorant about what I was putting in my body,” said Augustus. “And I was stupid because I didn’t care.” Two months into his dietary changes, Augustus’ blood pressure has dropped to the Stage 1 hypertensive range, meaning it’s in the range of 140-159/90-99 mmHg. The next step in his journey to bring his blood pressure to a normal range is to incorporate exercise into his routine. “It’s baby steps,” he said. “But if I can do it, anybody can.”
I was so ignorant about what I was putting in my body. And I was stupid because I didn’t care. – Earle Augustus
What is blood pressure? Blood pressure is the force of blood on the walls of your blood vessels as blood flows through them. Blood pressure has two numbers, systolic and diastolic, and is measured in millimeters of mercury (mmHg). – Source: Centers for Disease Control and Prevention
Understanding blood pressure readings: Blood pressure is typically recorded as two numbers, written as a ratio. The top number, called systolic pressure, measures the pressure in the arteries when the heart beats. The bottom number, called diastolic pressure, measures the pressure in the arteries between heartbeats. – Source: American Heart Association
What is the AHA recommendation for healthy blood pressure? This chart reflects blood pressure categories defined by the American Heart Association.
Blood Pressure Category
Systolic mm Hg (upper #)
Diastolic mm Hg (lower #)
Normal
less than 120
and
less than 80
Prehypertension
120 – 139
or
80 – 89
140 – 159
or
90 – 99
160 or higher
or
100 or higher
Higher than 180
or
Higher than 110
High Blood Pressure
(Hypertension) Stage 1
High Blood Pressure
(Hypertension) Stage 2
Hypertensive Crisis
(Emergency care needed)
Best Apps Lift
Daily Motivation by Lift Worldwide:
For those trying to turn goals into habits, use this application for an extra “lift.” Start by picking a goal, from daily exercise to meditation to calling your parents more often. From there, the application can provide a coaching plan, monitor your progress, send you reminders and help you to engage with your friends for additional support. Cost: Free Clout: Mentions in The New York Times, Yahoo! News and Oprah.com
RunKeeper
by FitnessKeeper, Inc.:
This app says it keeps runs, and it does, but it also tracks walks, bike rides, hikes and more. The application provides statistics regarding your pace, distance and time; allows you to control your music while you work out; lets you take pictures to save or share along the way; and measures your heart rate. Set goals on the app and track your progress. You’ll also be notified when you hit milestones or personal bests, and you can share your workouts on social media.
Cost: Free Clout: More than 25 million users
Sleepmaker Rain Free by Jenny Apps:
A good night’s sleep can help you
Need help sticking to your new year’s resolution? There’s an app for that.
maintain your new resolution schedule, and there’s nothing like the sound of rain to help you fall asleep at night. This app features real rain recordings that have been professionally looped by a sound engineer and recorded in a top format. There are 20 different rain tracks to choose from (more if you upgrade to the premium version) and a programmable timer that will turn off the sound after you drift off.
choices. Scan a food item and the app will give it a nutrition grade (A, B, C or D) along with useful information about the item’s pros and cons. This app alerts you to excessive sugar, tricky trans fats, high fructose corn syrup, controversial food colorings, artificial sweeteners, additives, preservatives and more. The premium version alerts you to genetically modified organisms (GMOs).
Cost: Free Clout: 2010 iPhone Apps Award for the Top 10 best free apps in Australia and New Zealand
Cost: Free ($3.99 for premium) Clout: 1st prize in the U.S. Surgeon
Couch-to-5k by The Active Network, Inc.:
Based on the popular Couch-to-5k training program, this is one of several smartphone applications designed to help you complete the 9-week plan. Features include motivational “virtual” coaches, an in-app music player, GPS support, ability to share workouts on social media and a possible discount on your first 5k race. The app will track your progress and graph your workouts for comparison. Cost: $1.99 Clout: Winner of the 2012 Appy Award for best Healthcare & Fitness App
Fooducate
Weight Loss & Healthy Food Diet Tracker by Fooducate, Ltd.:
This is a nutrition-oriented application that helps users make wise shopping
General Healthy App Challenge
buildingCharacter
How training brought me back to life Story by Sara P. Shirley • Photos by Jason Terrell
Y
vette Smith’s home is stuffed with the tools of her trade.
Weight and cardio machines fill every nook and cranny of the first floor. Framed bodybuilding photographs and newspaper articles line the walls. Fitness trophies crowd the shelves. Her toddler has a pint-sized pink treadmill next to the front door. But if you had told Smith she would have a home studio and personal training business twenty years ago, she may not have believed you. At that time in her life, Smith didn’t have a roof over her head. In her early twenties, Smith left an abusive marriage to find herself homeless, jobless and alone, she said. “I didn’t know what I was going to do,” said Smith. “But I wasn’t just going to sit on my butt and starve.” Bit by bit, Smith began rebuilding her life, just as she had been doing with her body since she was 19. “Fitness has always come naturally to me, but I started training out of necessity,” she said. “My story is probably different from a lot of other trainers because I started doing this when I couldn’t find a job and had nothing else. Fitness was what I knew, so I went with that. “My greatest accomplishment is going from being homeless to having my own business.” Once Smith formed a client base and found permanent housing, she began taking classes part-
time at the University of Memphis. She has since earned a bachelor’s degree in exercise science, an associate’s degree in applied nutrition and a master’s degree in business administration. She’s perhaps best known in the local training scene for her “100-pound club,” which she calls her specialty. Members of the club -- and there are dozens of them -- lost 100 pounds or more under Smith’s tutelage. An amateur bodybuilder, Smith won first place in the lightweight division in the 2006 Tennessee bodybuilding championships. She went on to compete in the junior nationals in 2007. “I wanted to go farther with bodybuilding, but I didn’t realize when I started that most of my competition used performance enhancing drugs,” she said. “And I wasn’t going to do that.” Smith, 41, now teaches exercise classes at the University of Memphis and is working on her doctorate. Her goal for the future, she said, is to provide a better life for her daughter than she had growing up. Smith said she has support from her clients, who have become family, to help her get there.
Fitness in the New Year Resolution tips from trainer Yvette Smith
1. Invest in your health. If you’re worried about the cost of a gym membership or a personal training session, put it into perspective. Working out under professional guidance means you’re less likely to get injured and more likely to see results. If you workout and eat healthy, you lower your risk for different diseases. You also have fewer sick days and bouts of depression. This will save you money in the long run. 2. Make the time. We all have 24 hours in a day. Force yourself to workout until it becomes a habit. Soon, it will be like any other daily activity. Plus, you’ll have more energy after you start, and you’ll find you have more time in your day to incorporate exercise. 3. Figure out what you like. Some people love running and some don’t. You’ll never know what you like best if you don’t try new things. Try Zumba, a spinning class or pilates. The options are limitless. 4. Mix cardio with strength training. If you don’t want loose skin, incorporate strength training into your regimen. 5. Be patient. There is no miracle diet. It takes hard work to lose weight and you’ll have to push yourself. Have patience and know that you can hit your goals if you stick to your plan.
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going the distance Area ultrarunners overstep marathon boundaries
hen Houston Wolf needs to clear his mind and shake off some stress, he heads outside, finds a scenic trail and runs farther than most people prefer to drive. Wolf is an ultrarunner, a seemingly superhuman species that enjoys tackling races longer than the typical 26.2-mile marathon. Among the uninitiated, these distances of 50 kilometers, 100 kilometers, 50 miles and 100 miles or more often evoke dropped jaws and expressions of disbelief. These ultramarathons, or “ultras” in runner’s jargon, most commonly take place on trails of varying terrains, although some are run on roads, tracks or a combination of surfaces. Some ultras are measured by fixed time periods, such as 24 hours, 48 hours or six days or more. Wolf, 50, of Germantown, started running marathons in 2008. Since then, he has run 37 marathons and 10 ultras, including a 50-mile and a 100-kilometer race. He’s currently training for his first 100-mile race in October 2014. “My addiction is running,” Wolf said. “Particularly if I’ve had one of those days when I’ve been sitting around feeling mad at the world, I’ll get out there and run. When
Photos courtesy of Mike Samuelson • Story by Erinn Figg
I’m running, I’m just focusing on moving my legs, my breathing, where I’m going. Nobody can ask me to do anything. I can be alone with my thoughts. When I get back, time has passed and suddenly the world doesn’t feel like it’s going to end anymore.” Wolf’s passion for ultrarunning began in 2010 at the starting line of a half-marathon in West Virginia. “I suddenly realized I wasn’t excited at all,” he said. “It was at that point when I knew I was going to have to push myself harder and run a full marathon.” With the help of the running group Germantown Thoroughbreds, Wolf started training for full marathons. Once he accomplished that feat, the next step was ultras. After his first, he was hooked. “Now I’m on a running streak,” he said. And so, apparently, are an increasing number of Americans. According to Ultrarunning Magazine, the number of U.S. runners who finished ultra-length trail races increased from 15,500 in 1998 to 52,000 in 2011. On a global scale, today there are more than 1,000 races worldwide, with more than 100,000 participants, according to the International Association of Ultrarunners.
You’ll be out there running in the woods thinking, ‘I hate this,’ and then you’ll get a boost of endorphins and you’ll think, ‘When is the next one?
– Monica Rawson, Memphis ultrarunner
The sport is gaining devotees in the Mid-South as well. Mike Samuelson, assistant director of the upcoming ninth annual SwampStomper 50K/25K race at MeemanShelby Forest State Park in Millington, said registration for the Jan. 19 race capped at 200 participants in September 2012. “We had 125 participants when we started this race in 2005,” said Samuelson, who has run more than 20 100-mile races during the past 16 years. “We started filling up quickly about three years ago. The number of runners is increasing, which is good because it ultimately drives the number of events.” Those people who couldn’t get a spot in this year’s race can volunteer to earn a $10 entry into the 2015 race. Michael Poole, 32, of Arlington is one of those volunteers. He’ll be working at one of the three aid stations along the trail, which includes twists and turns, at least six steep climbs and descents, some bumpy sections and, if it rains, plenty of mud. At each aid station, runners will be able to grab cookies, chips, water and sports drinks and use the portable toilets, if necessary. Poole started running 5K races in 2007 and worked his way up to his first 50K race within a year. He said nature and camaraderie were two
of ultrarunning’s biggest draws. “I’m more of a social person than a competitive one,” he said. “A lot of the same people go to the same races around here, and basically you get to know everyone who does it. It’s a pretty tight community.” Poole said on any given Saturday, a group of ultrarunners will meet at Shelby Farms in the morning and run for the rest of the day. “Usually on Thursdays or Fridays, people will start texting each other and say, ‘Hey, let’s meet and run,’” he said. “It’s good. You gain knowledge and strategies from each other.” Monica Rawson, 22, of Memphis, believes having a running mentor or partner is key. She got into ultrarunning when a more experienced runner from her Crossfit class took her under his wing and helped her train for distance running. She began training in May 2010 and ran her first 50K ultra in February 2011. “You don’t have to be an experienced runner, you just have to be brave enough to try,” she said. “It’s absolutely possible to prepare for an ultra in six months, although it can be tough finding a female training partner.” A 2010 study “Beyond the marathon: (De) Construction of female ultrarunning bodies” in the Sociology of Sport Journal reports that
Thanks to Campbell Clinic, it’s game on. After a back injury, I was in constant pain. I tried to tough it out with medications and heating pads. When I couldn’t play with my kids, I knew I had to do something. I figured the specialists who treat players for the Grizzlies, Redbirds, and Tigers would know what to do. So I went to Campbell Clinic Orthopaedics. With their care, I’m back to being an “All-Star” daddy. That’s why I trust the world’s best.
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women’s participation rates in ultramarathons are six times higher today than they were in the 1980s. Rawson says the sport gives her a sense of empowerment. And, like many ultrarunners, she believes ultramarathons require as much mental endurance as they do physical stamina. “You’ll be out there running in the woods thinking, ‘I hate this,’ and then you’ll get a boost of endorphins and you’ll think, ‘When is the next one?’”
For more information on the SwampStomper race, visit runacrossamericaontrail.com/ SwampStomper.html. For more information on ultrarunning, check out the following sites: Memphis Runners Track Club (memphisrunners.com) Ultrarunning Magazine (ultrarunning.com) Trail Runner Magazine (trailrunnermag.com)
the raw deal “S
ome people who consume raw milk because they believe it is healthier than pasteurized milk are putting themselves and others they share it with at risk for a range of serious illnesses.” This quote from Tennessee Department of Health Commissioner John Dreyzehner was sent to the media in early November after an outbreak of illnesses among children in East Tennessee. At least eight cases in the area were linked to the consumption of “raw” or unpasteurized milk, according to TDH. An investigation identified a specific type of Escherichia coli as the cause of at least three of the illnesses. With new diets trending away from processed food and toward raw fruits and vegetables, the department of health cautions against consumption of “raw” milk. “Raw milk is 150 times more likely to cause a foodborne illness than pasteurized milk and can be life-threatening to some, particularly the young,” said Dreyzehner. “Those who consume raw milk are eroding years of progress in reducing dangerous, preventable illnesses.”
Q&A GOOD HEALTH
After outbreak, Tennessee Department of Health warns against drinking raw milk
Story by Sara P. Shirley
The department of health said that some raw milk enthusiasts take “extreme measures” to obtain raw milk, such as buying and consuming raw milk labeled as pet food or
investing in shared ownership of a milk cow or goat. Since 1987, the Food and Drug Administration has prohibited distribution of raw milk across state lines for direct sales to consumers. It is legal, however, for Tennesseans to consume raw milk from their own pets. A lobbyist group called the “Campaign for
Real Milk” states on its website that the dangers of raw milk consumption are exaggerated by the authorities. Raw milk enthusiasts tout benefits including better taste, improved quality of life for the animals and immune-enhancing components. Julius Johnson, who is commissioner of the department of agriculture, said people “need to understand” that raw milk can be contaminated with “deadly microorganisms.” Johnson said pasteurization, which is the process of heating milk for a specific amount of time, kills harmful bacteria without “significantly” affecting taste or nutritional quality. In addition to types of Escherichia coli, other harmful bacteria such as Salmonella and Campylobacter can be found in unpasteurized milk from cows, goats and other mammals, according to the TDH. The department of health says complications from drinking those pathogens could include diarrheal disease; Guillain-Barre syndrome, leading to paralysis; and Hemolytic Uremic Syndrome, which causes kidney failure.
Dr. Edward Cattau, MD FACG, FASGE
Q. Hemorrhoids: Is there a treatment more effective than medication but less painful and expensive than surgery?
A: Hemorrhoids are special cushions of tissue in the lower rectum which help control continence. From a variety of causes, most commonly constipation, they begin to prolapse causing symptoms of pain and bleeding. Over 50% of individuals will experience symptoms from hemorrhoids during their lifetime. The majority of patients respond well to increased dietary fiber and liquids along with topical creams and suppositories. However, a significant number of patients have an inadequate response to this therapy and are traditionally referred for a hemorrhoid surgery. While successful, this operation has the reputation of being associated with significant post procedure pain. A technique which effectively treats most of the patients previously sent for surgery in a less expensive and less uncomfortable manner is hemorrhoidal banding using the CRH O’Regan System. This simple out-patient procedure, introduced 10 years ago, is
accomplished during three brief office visits. There is no sedation and minimal, if any, discomfort. Patients are able to immediately resume normal activity. Success rates are 90-95% with complication rates of less than 1%, superior to any of the other non-operative options. More information can be reviewed at www.crhsystem.com Dr. Cattau a member of the Memphis Gastroenterology Group, was the first physician in the Mid-South to perform CRH banding.
901-333-MYGI (6944) memphisgastro.com
work it out |
step-by-step moves for a healthy body
band aid PhOTOs by JAson Terrell
Tune in and tone up.
R
esistance band tubing offers the benefits of strength training with machines and
weights but also enjoys a few advantages over these traditional training methods, such as portability. Mary Coffman, a personal trainer at Fundamental Fitness studio in Memphis, illustrates how to incorporate the band into your workout. She is starting with arm exercises and will demonstrate legs in February’s issue. There’s a wide variety of band tubing available at sports stores and since the tubing is relatively inexpensive, having several bands of different tension levels will ensure you have an adequate resistance for a variety of exercises.
Part One: Arms BICEP CURL (12-15 reps) • Position the tube underneath the arches of the feet • Feet are hipwidth apart • Slowly curl the arms by raising the hands to the shoulders
Shoulder Press (12-15 reps) •
Position the tube underneath the arches of the feet; arms are positioned at a 90-degree angle at shoulder height
•
Slowly press arms into full extension over head
•
Do not allow the back to arch; keep knees soft
One Arm Side Lateral Raise (10-12 reps each) •
Hold a piece of tubing in each hand standing in middle of tube
•
Grasp handles with palms facing each other
•
Keeping elbows slight bent, raise one arm directly to the side until it reaches shoulder level, and then lower
Resisted Push Up •
Wrap a piece of tubing around your shoulders and upper back, holding it at chest level
•
Get in push up position on floor with ends of tubing under hands
•
Push up, keeping body straight and back flat
•
Lower yourself to ground
•
You can modify this exercise by performing push up on your knees
look ahead
weight loss may be difficult, but it’s Long-term not impossible.
Having performed more than a decade of research on thousands of volunteers with Type 2 diabetes who were overweight or obese, Dr. Karen Johnson of Memphis is probably one of the only researchers in the country qualified to make that statement. Johnson, a professor at The University of Tennessee Health Science Center, worked as the principal investigator in Memphis for a national study that examined the long-term effects of intensive weight loss intervention on diabetic participants. The study, called “Look Ahead,” began in
1999 and its participants continue to be followed. The “fantastic news” arising from the study, said Johnson, is that people who lose weight really can “keep it off.” “This was really the longest study that’s ever been done showing that you can lose weight and keep it off,” said Johnson. She added that myriad health benefits, such as lowered blood pressure, blood sugar and cholesterol were linked to participants’ weight loss. So what was the study’s secret to sustained weight loss? The participants’ success didn’t come from miracle diet pills or trendy workout routines, said Johnson. Rather, the program included weekly group and individual counseling sessions for participants for six months. The counseling topics ranged from healthy eating to increased
Story by Sara P. Shirley
six months, the frequency of the sessions decreased. Additional intervention strategies included a calorie goal of 1200 to 1800 calories a day, the use of meal-replacement products such as Slim Fast or Glucerna and at least 175 minutes of moderate-intensity physical activity per week. The weight loss goal for participants was 7 percent of their body weight or more. After one year, the participants averaged an 8 percent loss in body weight. And eight years later, the group had managed to sustain a 5 percent loss. “One of the things we did was train people on how to change behaviors using some very well-known psychological methods,” said Johnson. “For example, reducing barriers was a big thing. So, if one of the barriers to healthy eating was going out to restaurants, we helped the person find the healthy options on the menu.” Another component of the intervention was keeping track of what participants ate and how active they were. Many of the participants began using a free smart-phone application called “lose it” to help keep track of meals and exercise. Participants were also encouraged to weigh themselves daily. “We were trying to get people to self monitor,” said Johnson. Lastly, Johnson said she thought the supportive group setting of the study helped participants maintain the weight loss. “Having the social support of the group was very important,” said Johnson. “You are held accountable that way, and you have people to talk with and to talk through things. To cheer you on if you’re successful.” A control group went to three group sessions per year, for four years. The control group’s sessions were educational, and focused on diet, exercise and social support. After four years, the sessions took place once a year. The focus group lost more weight than the control, and the focus group also beat the control in maintaining the weight loss. “We are going to continue to follow the Look Ahead participants,” said Johnson. “There’s more to learn, and it’s important that we continue to do so.”
This was really the longest study that’s ever been done showing that you can lose weight and keep it off. –Karen Johnson, University of Tennessee Health Science Center
Next Up UTHSC is looking for persons who have slightly elevated blood sugar, have a family history of diabetes or have had gestational diabetes. Eligible volunteers are sought to participate in a study testing the impact of Vitamin D on those predisposed to diabetes. If you think you’re eligible and would like to participate, call the recruitment line at 901448-8400. Participants must be 30 years of age or older and also obese or overweight.
Katie Breyer 25
Copywriter at Paradigm Marketing & Creative sport Soccer, kickboxing, and kickball for fun support Many of the friends I met at classes at my gym, especially the instructors
why i work out I saw a quote once that said, “I don’t care about being big and strong; I just want to look good naked,” and it made me laugh because I think that’s essentially the reason everyone works out, whether they want to admit it or not. Beyond that, though, a long run is a great de-stresser. And a good boot camp session or any type of tough workout challenges you both physically and mentally, so I feel very confident and accomplished afterward.
#memfit
healthy peer pressure
Fit Tip Take a variety of classes because they’ll work on different muscles and you won’t become complacent. Don’t underestimate the rewards of lifting if you’re a cardio junkie. Bring your gym clothes with you to work so you can go straight after and have no excuse to skip. Celebrity crush Scott Avett, Joakim Noah, and (shamelessly) Lana Del Rey
Guilty Pleasure Starbucks, pimento cheese, chocolate anything, horribly scripted reality TV, instagramming, sleeping too much and too late, craft beer.
Role Model Many, but I’d have to say my family, in entirety. Everyone really values working hard and never giving up, no matter what. I’ve learned a lot from my family members.
Bragging rights Does getting through two major knee surgeries count? I actually am just a bit over three months out of my second ACL procedure (tore it at a soccer game), and am back running miles and working out already. I’m not a patient person, clearly.
Power song It changes frequently, but right now “All Me” by Drake. Something about rap music during workouts pumps me up.
Fitness goal I’ve completed tons of 5 and 10Ks, but nothing longer. So I’ll be signing up for a half marathon as soon as my knee is fully recovered!
Favorite gear My only “must-haves” are my iPod Nano and a headband. I make my own workout tanks from old, wornout t-shirts. Favorite cardio machine is “crossover” that simulates inline skating.
Nobody knows Hmm…I truly believe I have ESP ability; I always foreshadow things. Also, not many people know my full name because I don’t like it.
Photo by Nathan Berry
Next Up
Starting back slow with a 5k in January or February (when I have the OK with my knee) and trying boot camp classes at Xtreme Fitness. Then, soccer & kickball in fall 2014!
#memfit
healthy peer pressure
Kevin Leathers 49
Running Coach at Can’t Stop Endurance, National Coach – St Jude Heroes program
sport Running, Triathlon
physically and mentally.
support 1) My training partners, who push, abuse and
Role Model Personally, my 19 year old son Sam, who
entertain me. The value of great training partners cannot be over-
has battled a long list of medical issues since he was born. He
stated. 2) The runners I coach at Can’t Stop Endurance and the St
has persevered in the face of physical & medical challenges and
Jude Heroes who motivate and inspire me. 3) My Los Locos Rac-
shown amazing strength and perseverance. In the endurance
ing teammates. 4) Great sponsors Breakaway Running, Outdoors
arena: I have many “heroes”: Bill Rodgers, Steve Prefontaine,
Inc, Start2Finish & YMCA of Memphis
Alberto Salazar, Joan Samuelson. But I draw inspiration from
why i run
the age-grouper who sets a big goal and then does the work to It is something I have done since I was 14. It is
part of who I am. I am a runner and an endurance junkie. I don’t know how to stop or why I ever would. It makes me feel better
achieve that goal.
Bragging rights My sub 11 hour Ironman Triathlon finish. My Boston Marathon medal. My marathon PR after the age of 40 at the St Jude Marathon. Finishing the Leadville Trail 100 Mile Run last year, but missing the official cutoff by 5 minutes, a glorious and gut-wrenching moment.
Power song Given To Fly, Pearl Jam; Chop Suey, System of a Down; Let Yourself Go, Green Day
Fitness goal To continue to test myself and my own personal limits and be that 90 year old running marathons.
Favorite gear Hoka running shoes, Pearl Izumi running shorts, Scott Plasma Pro bicycle, Rudy Project helmet & sunglasses, Swiftwick socks, CW-X compression shorts & tights, The Stick massager, Trigger Point foam roller.
Nobody knows I was part of a halftime dance routine at several NBA games with my fraternity brothers.
Fit Tip 1) Be consistent – the key to long term endurance success is staying healthy and stacking up weeks, months and years of consistent training. 2) Be patient – improved fitness takes time.
Next Up
Herb Parsons Trail Marathon, Swampstomper 50K, Sylamore 50K, Land Between the Lakes 50 Miler, and then the summer running & triathlon season.
There are NO shortcuts.
Guilty Pleasure I have been called “cookie monster” more than once. And I enjoy a good beer.
Ask Corey
ask the trainer
Fitness advice from a local personal trainer Q: What exercises are best during
pregnancy (I’m in my second trimester) and what are signs that I’m pushing too hard and should take a break? – Jane G., Cordova
A:
What you can do during your pregnancy is really based on your prepregnancy fitness level. Swimming, brisk walking, indoor stationary cycling, step or elliptical machines and lowimpact aerobics are safe cardio options. Strength training can be done but stick to low weights and listen to your body. If you experience dizziness, shortness
reader Q&A
of breath, cramps, bleeding, racing heartbeat or lightheadedness take a break, drink lots of water and remember, you’re exercising for two so don’t push too hard. Stay away from contact sports and core training. Remember exercise not only helps you and your baby physically, it also boosts your endorphins to help balance the hormone swings you may be battling.
exercise in per week, making sure to
Q: What exercises can I do to improve
do but if you can’t complete a pull-up
my posture? – Steven S., Memphis
A: Good posture starts with a strong core. Try and get several days of core
focus on more than just one movement to engage the many muscles in your core. The P90x Ab ripper is a
Corey Klein is the owner and operator of Klein Fitness located at 338 South Main Street. For
great core building workout that only
more information
takes 15 minutes. The second thing
on these exercises
you are going to want to strengthen is your back, pull-ups are one of the best back strengthening exercises you can
or for other fitness inquiries visit www. kleinfitnessmemphis.
start with inverse rows. The last key to
com
good posture is strong shoulders. The best exercise to build strength in your shoulders is a military press.
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
RESOLVE YOUR SUCCESSFUL NEW YEAR STARTS AT THE Y
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try zumba
VOLUNTEER
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Painless Results
egs. to in our to me the ure the the as
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“[Laser treatment] lasts less than an hour, other local anesthetic, is rela tively painless. After the procedure, patients can walk right outof the office.”
After
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VARICOSE VEIN TREATMENT Minimally invasive. No scar. Just great legs.
After
an important of any vein treatment Anti-inflammatory medication – Medications like ibuprofen (Motrin) can help alleviate symptoms Venous Treatment Laser treatment – This treatment eliminates varicose veins and is done in our office. Your lower leg is numbed with a local anesthetic. Using ultrasound, the doctor finds the abnormal vein and punctures it with a small needle. A long plastic tube, called a catheter, is then passed through the vein up to the leaking valves, usually found in the groin. Through the catheter, the laser is passed. The laser is activated and slowly pulled out of the vein, closing it down so it will no longer leak. This procedure lasts less than an hour, other than the pinches from the local an-
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esthetic, is relatively painless. After the procedure, patients can walk right out of the office. They wear a support stocking for at least two weeks and follow up in a week. If symptoms are not relieved with conservative medical treatment, most insurance plans cover the endovenous laser treatment. Kishore K. Arcot, M.D., F.A.C.C., established Memphis Vein Center with the goal of providing quality vascular care in a relaxed and convenient environment. Dr. Arcot is a board-certified interventional cardiologist with 15 years experience in interventional cardiology and management of peripheral vascular diseases. He received his cardiovascular training at the University of California, San Francisco.
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“My legs hurt all the time. They were tired and achy. I couldn’t keep them still when sitting. I had the endovenous laser treatment done and my symptoms have improved. I would recommend anyone to Memphis Vein Center.” “I had excruciating pain for 10 years! After having the varicose laser procedure with Dr. Arcot, my PAIN has gone. I can finally go back walking everyday without any pain!” “I came to Memphis Vein Center, and I had suffered from venous stasis for years. I’m a nurse, and I had constant pain in my leg. After treatment with Dr. Arcot, my leg looks really good with very little pain. I have already referred my sister to him. Great job Dr. Arcot and all your staff!”
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E s T p c
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Venous Reflux Disease/Varicose Veins is a Progressive Disorder: Symptoms Worsen When Left Untreated
Varicose veins are abnormal veins that can occ in the legs. They can be small, thin, purple-co ored lines (called “spider veins”) lying just belo the surface, or they can appear as thick, bulgi or knotted veins. While many people think th varicose veins are simply a cosmetic issue, there often an underlying medical problem that caus varicose veins. This medical condition is call venous insufficiency. Varicose veins are very com mon in the United States, affecting approximate
Abnormal
Abnormal
Edema accumulation of fluid may be under the skin - the legs (peripheral edema or ankle edema). The location of edema can provide the health care practitioner the first clues in regard to the underlying cause of the fluid accumulation. Venous insufficiency: This is a common condition in which blood does not return to the heart efficiently from the peripheral areas of the body (for example, the ankles, legs, feet, and hands), resulting in edema, typically in both legs.
Why do legs swell when you have venous Insufficiency/Varicose Veins?
When you stand one way, valves in your veins close to prevent blood from rushing to your feet. In some people these valves become worn out. Over time, the blood backs up in the veins and pressure builds. The increased pressure causes the following symptoms: Achy or heavy feeling in the legs, burning, throbbing muscle cramps, chronic itching, recurrent phlebitis (superficial blood clots), dark discoloration of the legs, cellulitis (recurrent infection of skin), and ulceration. Venous insufficiency is diagnosed based on the lower extremity ultrasound evaluation which is performed by highly trained and certified ultrasound technologist.
Normal
How is venous insufficiency/ varicose veins treated?
Conservative medical treatment includes support stockings and anti-inflammatory medication like ibuprofen. Laser/radio frequency treatment – This eliminates the venous insufficiency and varicose veins done in our office. A long plastic tube is inserted, under local anesthetic. Using ultrasound guidance, the laser fiber is inserted in the leg above the origin of varicose veins. Once the laser radio frequency device is activated, the laser/RF closes off the leaky valves thus improves the circulation and redirects the blood through normal veins. This whole procedure takes less than one hour. After the procedure patient can return to daily activities right away. Kishore K. Arcot MD, FACC, FSCAI, RPVI is a board-certified cardiologist with 20 years of experience in management of peripheral vascular diseases. He has received cardiovascular training at the University of San Francisco and has trained several cardiologists in performing laser/RF procedures for varicose vein treatment. He received most compassionate doctor award for year 2010, 2011 and 2012.
Phlebitis Arteries bring blood from the heart to the le Veins then bring the blood from the legs back the heart. Varicose veins result from problems the veins. When you stand, one-way valves in yo veins close to prevent your blood from rushing your feet. In some people, these valves becom worn out. Over time, the blood backs up in t veins, and pressure builds. This increased pressu leads to a sensation of heaviness and causes t veins to enlarge. The veins that branch into t surface of the skin become dilated, and appear
What are the symptoms of varicos
Hyperpigmentation
Recurrent phlebitis or cellulitis (inflammation or i
– Wearing compression stockin
Ulcers
handlebar high jinks By Mike Mueller • Photos by Brandon Dill
One of the cool things about this sport is that it’s not gender specific.
Memphis Hardcourt Bike Polo player Miles Kovarick manuevers the ball to take a shot during a game at Bluff City Sports in Midtown.
- Adam Hite, Memphis Hardcourt Bike Polo
Memphis, going on 8 p.m. Landon
I
says Blankenship, one of more than a dozen
Two teams of three players, each wielding a
Blankenship stands off to the side of an
20-and-30-somethings who rode up to the
mallet that’s basically a ski pole connected
empty parking lot on Cooper, working on his
makeshift court on a recent Wednesday
to a small piece of PVC pipe, face off on a
fixed-gear bike in the soft glow of the street
night to take part or just take in the urban
rectangular court with a goal at each end.
lights.
sport known as hardcourt bike polo. He
Players try to shoot a street hockey ball into
adds, “I’m addicted.”
the other team’s goal, which is about three
t’s a chilly Wednesday night in Midtown
He’s tightening his back wheel, preparing to jump into the 3-on-3 fray
“I could talk about bike polo all day,”
This is the scene just about every
and played on grass, is a fairly simple one.
feet high and a little wider than a bike is
taking place in the lot, as a small ball
Wednesday and Sunday on the lot of Bluff
thwacks against the short wooden boards
City Sports at 769 South Cooper, where
set up along the lot’s perimeter.
Memphis’ hardcourt bike polo players
bike polo doesn’t have many rules,
gather around 7:30 p.m. and play pickup
especially when played in the casual
games well into the night.
context of the gatherings in Midtown, but
Two bikers then whizz by, chasing after the ball, each with one hand grasping a mallet and the other steering the handlebars.
The sport, a derivative of traditional bike polo, which is more than a century old
long. A growing urban pastime, hardcourt
there is one that is strictly enforced - don’t put your foot down.
“That’s still my problem,” said player
players that gather in Midtown are anywhere
composed of about a dozen or so people,
Tom Bounds, 33. “I’m still stepping down on
from early 20s to mid 30s in age and are
mostly Midtown residents, but that number
occasion.”
mostly male, though there are a number of
varies. The Wednesday before Halloween,
women who play as well.
Hite said about 40 people showed up, many
Bounds started playing in October, and like all other breakers of the rule, has to pedal to mid-court and tap the wall before reentering play for every foot infraction. “It’s different, it’s something
“One of the cool things about this sport is that it’s not gender specific,” said Hite, who’s been playing for more than three years
it’s “a short, intense-burst workout.”
Hardcourt bike polo is
Hite, who wasn’t playing this night
a sport not yet two decades
due to a non-polo related injury, said it
old with roots in Seattle. The
takes some endurance to play as well,
game was created by bike
especially given that “we’re out here
messengers with downtime
from 7 o’clock to midnight.”
between deliveries. It arrived
While bike polo is an aggressive
in Memphis around 2008 and
up a few more regulars and
polo players agree the sport provides a good playing for almost four years, said
Bounds. “It’s cool.”
various locations. They picked
In terms of a workout, Memphis’ bike one. Brett Edmonds, 30, who’s been
I’ve never done before,” said
a small group began playing in
in costume, to watch or play.
game and falling off a bike happens Memphis Hardcourt Bike Polo players Brian “Kermit” Cooper, (from left), Brett Edwards and Miles Kovarick battle for the ball during a game at Bluff City Sports in Midtown.
sometimes, severe injuries haven’t been an issue for the group in
found a permanent home at Bluff
Midtown. The most severe injury that
City Sports about three years
anyone could recall was a cut thumb
ago, said Adam Hite, who takes on a lot of
and has competed in national tournaments.
organizing for the group.
“So even at the highest level, it’s still male
Each game lasts about 10-15 minutes and all are welcome, said Hite. Typically, the
and female. It’s not like that in most sports.” The crowd in Memphis is usually
that required a few stitches. Hite said he’d like to get more people playing bike polo in Memphis. And to anyone who wants to play, he said, just ride up.
Memphis Hardcourt Bike Polo players Redmon Polk, (from left) Brian “Kermit” Cooper, Andy Hill and Landon Blankenship battle for the ball during a game at Bluff City Sports in Midtown.
Heart Disease is the
want
to play? Where and When
• 7:30 p.m. on Wednesdays and Sundays (unless it rains) at 769 South Cooper.
What to bring •
•
•
• •
Bike – Most players use either fixed-gear bikes or mountain bikes. But it doesn’t really matter what kind you bring. Midtown resident and bike polo player Landon Blankenship recommends a bike you don’t mind getting beat up. “Everyone finds what they’re good at and what’s best for them” he said. “Most people use beat-up bikes. Bikes you don’t mind giving a thrashing.” Helmet – While some players don’t wear them, Adam Hite, who runs Memphisbikepolo.com, strongly recommends them for everyone, especially beginners. Mallet – You can make one yourself or order the parts to make one on the Internet. Or you can probably borrow one at the court if you ask nicely. Gloves – Not a necessity, but there’s a lot of leaning on your mallet for balance, which can dig into you hand. Something to drink – If you’re going to play, water is probably best, though there was a wide array of beverages consumed on a recent Wednesday night.
What to expect •
• •
By all accounts, you’re probably going to fall a few times when you start playing. But outside of a few bumps and bruises, you should be all right. And according to Blankenship, “after you play for a while, you learn to fall the right way and then you learn to avoid falling.” The bunch in Midtown is a friendly one and will help you along. Playing bike polo in Midtown also entails a social element. Be prepared to hang out, make friends and have a good time. For more information, visit Memphisbikepolo.com
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bikram yoga
first class
find new ways to get fit
Photos by Jason Terrell
B
ikram Hot Yoga is billed as a beginner’s yoga system, but it’s not designed for the faint of heart. One of the staples of the practice is the heated studio, which hovers around 105 degrees to foster deeper stretching, stress relief, injury prevention and detoxification . Each yoga session consists of 26 postures performed over 90 minutes. Good Health editor Sara Shirley and team member Sean McQueen recently ventured out on a cold, winter ‘s night to take a class with instructor Isaac Christopher, co-owner of Bikram Yoga Memphis. Bikram Yoga Memphis, which opened in East Memphis in 2005, is expanding this month to a second location in Overton Square. Neither Sean nor Sara had taken a hot yoga class before. Here’s what happened: Sara: I noticed the temperature as soon as we walked into the lobby. The building was sticky-hot like a sauna, and I quickly realized that this workout would be different from any I had experienced before. We signed waivers and releases of liability and then headed to the locker rooms to drop off everything but our yoga mats, towels and water bottles. Sean: When I heard that we were going
to a yoga class, I thought it would be more of a relaxing workout—more like meditation. But this workout was intense. I wouldn’t say there was anything relaxing about that class. Although, I felt great afterward.
Isaac: We work every muscle, tendon and ligament in the body. More than physical, though, it’s a mental challenge. The obvious difference in this practice from others is the heat. It’s usually 105 degrees, or a little less,
and the humidity is about 40-to-50 percent.
Sara: I prepared for the class by drinking several bottles of water during the day, but I wish I had begun hydrating sooner. Within the first twenty minutes of the 90-minute class, my clothes were soaked through with sweat. Usually, I gauge how hard I’m pushing myself by the amount of sweat I’ve worked up. Here, the sweat comes first and everything else follows. And as much as I
tried not to focus on how hot it was, I wouldn’t be telling the truth if I said it wasn’t on my mind, or at least at the back of my mind, the entire time.
Isaac: When do people stop thinking about the heat? It really varies. Ten classes or more, probably, but that’s a hard answer to give. The heat does eventually become secondary, though. That’s how acclimated you get. And then, that’s when it becomes about the practice: the focus and the concentration on what you’re doing with your mind and body and with your breath. Sara: I brought a plain water bottle into the class and by the end I could have used it to brew a cup of tea. I noticed that a few of our classmates had water bottles with a block of ice in the center, and that’s the kind I would bring in the future.
Sean: What I liked most about this class is that it was a good workout. But, there were some poses I couldn’t do, and being competitive, that was kind of frustrating. Sara: Although I had to sit out for a few of the poses, I was impressed by Isaac’s teaching skill. He had on one of those headpiece microphones so he was easy to hear and he made each new pose very easy to understand. Issac: Something unique about bikram yoga is that our poses are taught with precise direction so you’ll get instruction on how to get in the pose, what to do in the pose and how to exit. Sara: Before we started the class, Isaac told us not to push ourselves too hard and to just try and make it through the class. He said getting through was something to be proud of, but I still went in thinking it was going to be easy. After the class, I understand what he meant. I’m a former gymnast and I was really challenged. I didn’t even attempt two or three of the poses. I learned valuable information about my body and its limitations.
I
w “ c
s a y S o
l
f B m r d m h t o
I
Diary of a loving, stressed-out Mid-South Mom by Amy Mills
picked up a fitness magazine the other day that had a great looking, totally in-shape woman on the cover with a tag line that she “lost over 50 pounds after having her third child.” The model looked about my age, and I am still struggling with the last 20-plus pounds after having my last child – and that was three years ago. So I was curious. She’s a busy mom. Surely she can give me some tips, right?! I opened it up to find out more. She was a personal trainer! Of course she lost 50 pounds! It was her job! I am not trying to take anything away from her. That is a great accomplishment. But I wanted to hear a story from someone more like me: a professional mom with a rewarding but stressful job, with two kids, a dog and science fair projects. One that works more than eight hours a day, comes home to homework, housework and dinner. One that tucks her kids into bed with a kiss after fighting over bath time and brushing teeth. Where is
Isaac: Anybody, at any experience level,
that person? Oh, wait. I am that person. Hi. My name is Amy Mills. I am a professional woman who has lived in and around Memphis her whole life. I am 37 years old with two beautiful, bright and challenging children whom I adore. I believe that health is much more than looking your best. Health encompasses your mind, body and soul. I am not a health guru, and I know about as much as the next person. Apples are better than chocolate (at least better for you.) Baking is better than frying. Exercise is key to losing weight and staying healthy. There is no miracle diet pill. I’ve heard you should always start with a goal. Ultimately, I would love to wear that sparkly red bikini and run on the beach with the wind blowing through my hair and ocean spray glistening off my well-toned body. But in the end, I want to feel good in my skin and be there, healthy and happy, with my kids for a long time. In my mind, that means a loss
of 20-25 pounds, a healthy diet and a steady routine of physical activity that I enjoy. That means a lifestyle change and a personal choice. So here goes nuthin’! Starting now, I choose to do something better for myself and for my family. I also know that breaking bad habits won’t be easy. As a matter of fact, I am eating Oreos dipped in milk as I write this. But I am willing to try. Monthly, this diary will act as my confessional, highlighting my ups and downs, my successes and nose-dives and what I have learned along the way. It will also be motivation. Let’s face it, if sharing my weight gain or loss with the city of Memphis and the surrounding areas isn’t motivation enough, nothing is. Welcome to my journey. It’s time to put down the Oreos and get moving. About the author: Amy Mills is the associate publisher of Good Health. She lives with her husband, Donald, two children, Abby and Mack, and her crazy dog, Boz, in DeSoto County.
contd. from pg 26
Sean: This was like doing a workout in a
Sara: After the class, I felt longer. I was
can practice this yoga. This is a beginner yoga
sauna. It’s intense, it’s hot, and you’re going to
and you don’t have to do everything your first
sweat a lot. I think that, because of the heat, you
also incredibly thirsty and exhausted. When I got
time. Come in and try what you can. As long as
have to focus a lot more.
home, I took a long shower, rehydrated and slept
you’re trying, you get a benefit. If that means you get five percent of pose down, then you’re still gaining something. It’s always challenging.
harder than I had in months. I felt great the next
Isaac: We have a lot of high-performance and high-endurance athletes that swear by this form of yoga. And we also have an 88-year-old
Sara: Luckily, the class was big (about
day, albeit a little sore.
Sean: The day after the class, my muscles
who is practicing. It’s a fascinating demographic
felt looser but I wasn’t really sore. I think the class
30 people) and everyone went at their own pace.
and anybody can do it. We’re here for people.
helped loosen knots I had and I felt less tension in
There were pretzels in the class to inspire me, but
We’re here to provide a good, safe place where
my back the next morning. I would definitely do it
there were also other beginners I could relate to.
you can discover who you are and be empowered.
again.
january running calendar 1/4 Hill and Dale 8 Mile Run
Meeman-Shelby Forest www.tennesseerunningtour.com
coming in february 2/9 Winter Off-Road Series 8(+)K Nesbit Park in Bartlett www.wintercc.racesonline.com 2/15 Move it Memphis 10K & 5K Downtown Memphis moveitmemphis. racesonline.com
1/5
Winter Off –Road Race Series 3K Overton Park www.wintercc.racesonline.com
2/16 Winter off-Road Race Series 10K Shelby Farms Park www.wintercc.racesonline.com
1/11 Fit 4 Life Village Creek 10K & 25K Trail Runs
Editor’s Note Are you participating in any of these runs? Send us a picture and tell us about your experience. E-mail the editor at patterson@commercialappeal.com.
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5
reasons to ditch the New Year’s diet
food clues
honest nutrition advice
It’s that time of year. Food is everywhere we turn, and we may overindulge. Then we say we’ll just diet in January. This type of thinking can really get us in trouble. Think about it, you’re at a holiday party and tell yourself to eat whatever because you’ll lose weight in January. But if this is your holiday strategy, a resolution specifically to lose weight may not be in your best interest. Does this sound counterintuitive? It may. However, health has many facets and the number on the scale often gets a higher ranking than it should. If our primary goal is to see to see the pounds drop, are we truly focused on a healthy lifestyle? I don’t think so, and this is why.
1
. Dieting can create a desire for overeating or binging. Often when I hear people say, “when I’m good,” it tends to mean they’ve successfully restricted their food during the day. This may quickly turn into a period of over consuming, or even binging.
2
. Dieting doesn’t allow the body’s internal regulation system to work properly. Think about watching a toddler eat. When he’s had enough, he’ll turn his head or purse his lips. It’s a sign of satisfaction. Our bodies have an internal fueling system to let us know when we need energy and when we need to stop fueling. They’re called hunger and fullness cues. We all have them, yet dieting can make them less evident.
3
. Dieting may make you weak. As much as we’d like to believe we can lose only fat, it simply doesn’t happen that way. When on a diet, particularly a very low-calorie diet, it’s very likely one will lose muscle mass. Muscle mass plays a key role in keeping our metabolisms running at a higher rate and maintaining strength as we age.
5
. Dieting perpetuates a myth that we are but a number. In my opinion, dieting suggests that we will be worth more when we are a certain number. We are all valuable in our own way, no matter what our weight may be.
4
. Dieting can lead to eating more processed foods. Diets claim to do so many things but ultimately they are about restricting intake -- possibly beyond a healthy level. When eating low calorie, we tend to eat foods that are more processed by removing fats and adding fiber. Many “diet” foods have added fillers and sugar to give them a desirable mouth feel and taste.
Bottom line, dieting infers something temporary.
You go on and off and therefore, dieting may not yield an actual improvement in your health. Instead of setting a weight loss goal, try committing to a behavior that could truly lead to healthier lifestyle. Eat or cook at home more, commit to a weekly meal planning, exercise with a group or try new veggie recipes. What lifestyle behaviors will you embrace this year?
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.
resolution retaining
recipes
good food
wholesome recipes and nutrition tips
from the American Heart Association
Curb junk-food cravings by incorporating healthier options of your favorite foods into your new year’s diet.
★
tip ★
if you want 5-alarm chili, add 1 teaspoon Cheyenne pepper
Tailgate Chili 4 Servings About $3.44 per serving 1 pound 95% lean ground beef (or ground white meat chicken or turkey for a healthier option) 1 medium onion, chopped 1 medium green bell pepper, chopped 1 medium jalapeno, chopped (optional, only if you like spicy chili) 2 teaspoons minced garlic from the jar or 4 cloves minced
1 tablespoon chili powder 1 tablespoon ground cumin 1/2 teaspoon ground coriander 1 (15.5 oz) can no-saltadded or low-sodium pinto or kidney beans, undrained 1 (14.5 oz) can no-saltadded or low-sodium diced tomatoes, undrained
B G
3/4 cup jarred salsa (lowest sodium available)
Per serving Calories 297
Cholesterol 62 mg
Total Fat 6.0 g
Sodium 288 mg
Saturated Fat
Carbohydrates
2.5 g
29 g
Trans Fat 0.5 g
Fiber 7 g
Polyunsaturated Fat
0.5 g
Sugars 8 g
Monounsaturated Fat
2.5 g
Protein 31 g
Dietary Exchanges 1 starch, 3 vegetable, 3 1/2 lean meat
1. Spray large saucepan with cooking spray. Cook beef and onion over medium-high heat for 5-7 minutes, stirring constantly to break up beef. Transfer to colander and rinse with water to drain excess fat. Return beef to pan. 2. Stir in bell pepper, garlic, chili powder, and cumin, and cook for 5 minutes, stirring occasionally.
3. Add remaining ingredients and bring to a boil. Reduce to simmer, cover and cook for 20 minutes. 4. Optional – serve topped with low-fat grated cheese, a dollop of fat-free sour cream, sliced avocado, snipped cilantro or chopped green onions.
C 1 1 1
Barbecue Glazed Chicken Tenders and Oven Fries Oven Fries
Cooking spray 3 medium baking potatoes 1/2 teaspoon garlic powder 1/2 teaspoon paprika 1/8 teaspoon pepper
★
4 servings About $2.17 per serving Prep time: 20 minutes; cook time: 25 minutes
tip ★
cut the chicken into bit-size pieces and serve on wholewheat tortillas for tangy chicken tacos!
1. Preheat oven to 400°F. Spray a nonstick cookie sheet with cooking spray. 2. Scrub potatoes (you can peel the potatoes if you don’t like the skin) and cut into 1/8- to 1/4-inch strips. Arrange potatoes evenly in pan. 3. In a cup, combine garlic powder, paprika, and pepper. Sprinkle evenly over potatoes. 4. Bake for 25 minutes, or until potatoes are tender.
Barbeque Glazed Chicken
Cooking spray 1 pound boneless, skinless chicken tenderloins 1/2 cup barbeque sauce (lowest sodium available) 1/2 cup no-sugar added orange marmalade or grape jam/jelly 1. Trim visible fat from 3. In a small bowl mix chicken and pat dry. barbeque sauce and marmalade/jam/jelly. 2. Spray skillet or frying Microwave covered pan with cooking spray at 60% power for 40 and turn to medium-high seconds. Use a spoon to heat. Add chicken to spread sauce evenly over skillet, cook 4 minutes, chicken tenders. flip chicken and cook an additional 3-4 minutes until no longer pink.
Per serving Calories 397
Cholesterol 73 mg
Total Fat
3.0 g
Sodium 360 mg
Saturated Fat
0.5 g
Carbohydrates
61 g
Trans Fat 0.0 g
Fiber 3 g
Polyunsaturated Fat
0.5 g
Sugars 29 g
Monounsaturated Fat
1.0 g
Protein 28 g
Dietary Exchanges 2 starch, 2 other carbohydrate, 3 lean meat
Pico De Gallo Grilled Chicken Mexican 6 servings About $2.22 per serving
Pico De Gallo (fresh salsa) 1 medium tomato, diced 1 small onion, finely chopped 1 jalapeno, seeded and finely chopped (can use ½ to reduce spiciness) Juice of 1 lemon or lime 2 tablespoons chopped fresh cilantro
Chicken Salad
1 pound boneless, skinless chicken breasts, visible fat removed cut into 1-inch cubes (or chicken tenderloins, whatever is on sale) Cooking spray 8-10 leaves of green leaf or red leaf lettuce, washed and torn into bit-sized pieces (approx. 8 cups) Cilantro or lemon/lime slices for garnish (optional)
½ teaspoon garlic, minced from jar 1/8 teaspoon black pepper 1. Combine all ingredients in medium bowl and stir
★
tip ★
Pico de Gallo is super versatile with unlimited uses! Try it as a salad dressing, a dip with low sodium whole-wheat chips/crackers (Check the ingredients for the chips/crackers to ensure that they are not made with any hydrogenated oil or tropical oil, such as palm or coconut oil.) or fresh vegetables, mixed with brown rice to make “dirty rice,” over fish, or even on baked potatoes.
2. Spray a medium skillet with cooking spray. Add chicken to skillet and turn to mediumhigh heat 3. Cook, stirring occasionally, for 10 minutes or until chicken is cooked through. Divide lettuce on to 4 plates, top with chicken. 4. Spoon Pico de Gallo over salads and serve. Garnish with cilantro or lemon/lime slices (optional)
Per serving Calories 154 Total Fat 3.0 g Saturated Fat
0.5 g
Trans Fat
0.0 g
Polyunsaturated Fat
0.5 g
Monounsaturated Fat
1.0 g
Cholesterol 73 mg Sodium 148 mg Carbohydrates
5 g
Fiber 2 g Sugars 0 g Protein 25 g Potassium
637 mg
Calcium 33 mg
To view our fourth resolution recipe – spaghetti squash spaghetti—go to www.facebook.com/goodhealthmemphis. All recipes copyright © 2013 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.