Good Health
April 2015 Features 7 Pre-made meals 10 Family workouts 14 Aging with grace 18 Eating healthy, together
Departments 3 Race Calendar 4 Memfit: Brittany Gilliam 6 Race Spotlight: Bluff City 10K 8 Fit to Flatter: Making medical bracelets more appealing 16 Work it Out: Butt Pain? 20 Good Food: Light King Ranch chicken casserole
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cover story Be healthy together, work out together, grow together
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Good Health
from the editor
DAVID BOYD Good Health Executive Editor
Our cover story in the April issue of Good Health focuses on family fitness. If you have worked out with your spouse, parents or even your children, you probably know how rewarding it is to spend time training or exercising with family. As Michelle Truelove, a certified personal trainer and mom, points out, teaching our children easy ways to incorporate exercise into their daily routines is something all parents should do to promote healthy lifestyle habits. Becca Marino, with her company Fitness INSPIRATION Inc., believes in making family fitness fun in order to make it successful. The payoff she says is a healthy body, good habits and a healthy mind. Our Memfit profile is on Brittany Gilliam who is the director of operations at Hollywood Feed. She talks about her “family� that helps her stay fit. Family also can help you by providing encouragement and support. I recently completed the Germantown Half Marathon, and the support I received from my family was extremely helpful. Not only did my wife and daughter cheer me on from several locations, but my 17-year-old son ran alongside me during the final five miles. So, I hope you find time in April to exercise, train and spend time with your family. Check out our race calendar and perhaps pick out a race for the entire family to run.
Executive Editor David Boyd boyd@commercialappeal.com Good Health Memphis magazine is a healthy lifestyle publication from The Commercial Appeal. Good Health is published monthly, with distribution in the newspaper as well as in area medical practices and other strategic rack locations. All rights reserved. Reproduction in whole or part without written permission is prohibited. Copyright 2015.
Design Brent Fisackerly Jason R. Terrell Cover Photography Nathan W. Berry
Contributors Erinn Figg Lori Simpson Pope Nathan W. Berry
Pete Wickham Blair Mize Jason R. Terrell
For information on advertising in Good Health magazine, contact Amy Mills at 901-529-2213 or e-mail amy.mills@commercialappeal.com. 495 Union Avenue, Memphis TN 38103
Good Health
RACING APRIL CALENDAR OF EVENTS APRIL 4
APRIL 18
SRVS Kids & Families Bunny Run 5K Audubon Park, Memphis
Collierville Spring Festival 5K & Fun Run Catholic Church of the Incarnation, Collierville incarnationspringfestival.com
aCross Town 5K Bartlett United Methodist Church, Bartlett acrosstown5K.racesonline.com
APRIL 11 FedEx St. Jude Classic Fairway 5K TPC Southwind, Memphis fairway5k.racesonline.com 7th annual Margie Dowell 5K Race for Unity in Our Community Bellevue Middle School, Memphis racesonline.com
APRIL 12 City Park Road & Trail 5K City Park, Olive Branch, Miss. racesonline.com Memphis Catholic “Education That Works” 5K Run/Walk Memphis Catholic campus, Memphis racesonline.com Los Locos Duathlon Lakeland Factory Outlet Mall, Lakeland losloco.racesonline.com
APRIL 17 Opening Eyes to Autism 5K Gibson Guitar Factory, Memphis opentingeyestoautism.racesonline.com
YV5K & YV10MILER Ridgeway Loop, Memphis racesonline.com youthvillages.org Alpha Delta Pi Run for Ronald 5K University of Memphis campus, Memphis racesonline.com 5K For Freedom University of Memphis campus, Memphis racesonline.com Cycle for Safety in Memory of Cory Horton St. George’s Independent School, Collierville racesonline.com mtr.clubexpress.com
APRIL 19
COMING UP IN MAY 2
CincoKMayo 5K Overton Park, Memphis racesonline.com
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Oak Hall Run for St. Jude Regalia Center, Memphis racesonline.com
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Bluff City 10K Overton Square, Memphis racesonline.com
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Running of the Rams 5K Oak Elementary School, Bartlett racesonline.com
Earth Day 5K Shelby Farms Park, Memphis earthday5k.racesonline.com
16 Catch A Cop Memorial 6K
Linking Hands for Life 5K/10K Overton Park, Memphis racesonline.com
21 Zoom Through the Zoo
APRIL 25 Run The Farm Agricenter International, Memphis racesonline.com
Overton Park, Memphis racesonline.com 4-Miler Memphis Zoo racesonline.com
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Good Health
Brittany Gilliam #memfit healthy peer pressure
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Director of operations at Hollywood Feed
SPORT CrossFit SUPPORT The entire “family” at Faction Strength and Conditioning, my husband Andrew Gilliam, workout partner Anne Ross and the whole team at Hollywood Feed. Our company emphasizes pet health and pet nutrition in a big way.
WHY I CROSSFIT CrossFit is a great stress reliever. It is a way that I can take care of myself and have some “me” time as well. ROLE MODEL My dad. He has taught me to work hard and play hard, to do things with honesty and honor, and to be yourself, first and foremost. He also taught me that everything you want takes dedication. BRAGGING RIGHTS I have been doing CrossFit for one year now without a hiatus or break. I have set my mind on mastering double-unders, pull ups and Olympic lifts. My progress is slow, but I am proud of myself for sticking with the programming and for seeing such big improvements.
POWER SONG “Sail” by AWOLNATION FITNESS GOALS To string multiple double-unders in a row, string multiple pull ups in a row, work on my lifting form and continue to have fun with my workouts.
FAVORITE GEAR Anything Lululemon, especially my shorts. NOBODY KNOWS I am secretly a sprinter, according to Coach David at Faction, and I have fostered more than 30 dogs in the last six years. Oh wait, everyone knows that.
FIT TIP Give yourself a cheat day. Give yourself rest days. Know that you are capable. Like I said, I’ve never been “sporty” but I love CrossFit. I told myself that I was capable, put my mind to it and have not looked back.
GUILTY PLEASURE Wine, chocolate and mac ‘n’ cheese.
photo by Nathan Berry
COMING UP NEXT On the last Friday of every month, Faction hosts a “Friday Night Lights” competition that I try to compete in regularly. I’m also registered to participate in the scaled division at the CrossFit Open. Last but not least, Hollywood Feed’s senior buyer Jean McGhee is also an avid runner, and I’d really like to run a half-marathon with her one day!
Good Health
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RACING
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SPOTLIGHT The Bluf City 10K by
Pete Wickham abitat for Humanity of Greater Memphis, an organization that is adding new outreach programs aimed at seniors and revitalizing existing neighborhoods, is also expanding its fundraising efforts with the inaugural Bluff City 10K run, set for May 9 through Midtown. The race will start at 8 a.m. from the corner of Madison and Cooper in Overton Square, roll along the south edge of Overton Park and head through the Cooper-Young district before finishing back at the square. There will be an elite runner start, and a purse of $3,000, with $500 going to the top overall male and female runner and $250 prizes to the top male and female masters and grand masters competitors. Finishing medals and T-shirts will be given to all competitors, but shirt sizes can only be guaranteed to those runners who preregister. There are early registration discounts. Post-race food and beverage will be provided by area restaurants and breweries. Among those currently signed up are Ein-
H
stein Bagels, Ultimate Foods, Moe’s Southwest Grill and Memphis Made Brewery. “We chose the 10K distance because there aren’t as many races at that distance and it will allow us to make this a regional race, drawing more serious runners to make the drive in from Atlanta, Nashville and New Orleans,” said marketing and events manager Shanda Wicker. “In a beautiful, perfect world we’d like to see 500 runners and love to see 750. “We’re reaching out to a new segment of people with new programs, trying to raise awareness and funds,” Wicker said.
Since its founding in 1983, Habitat has served 445 low-income families either placing them in new homes or recently helping to rehab existing structures. Habitat of Greater Memphis is hoping to raise $10,000 to help fund its new Aging in Place program, designed to help seniors keep their homes, and its rehab and expand its efforts in the area of critical home repairs and neighborhood revitalization. The race will be run by Start2Finish Event Management. For more information, or to register online, go to bluffcity10k.racesonline.com.
Good Health
healthy eating
healthy habits start at home
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By Lori Simpson Pope
Pre-packaged meals not often the best choice t might seem easier to purchase pre-packaged snacks and dinners for your rowdy toddler instead of cooking at home. But these easy snacks and meals can have drastic long-term effects on your child’s health. A recent study published in the Journal of Pediatrics found that many packaged meals and snacks aimed at toddlers contain significant amounts of added sugar and sodium, which can contribute to obesity and significant health problems later in life. Researchers investigated the sugar and sodium content of more than 1,000 infant and toddler foods and drinks, and while the products aimed at children less than 12 months old were low in sodium, three-quarters of the products aimed at toddlers contained more than the recommended 210 milligrams of sodium per serving. The American Heart Association recommends all Americans — including children — consume no more than 1,500 milligrams of sodium per day for ideal heart health. However, most children are consuming more than 3,100 milligrams per day. The study looked at data on foods available in 2012 (the most
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Healthy Living
Helping kids make healthy choices Some tips for teaching children to develop healthy eating habits: Serve nutritious meals, full of fresh fruits and vegetables, whole grains, low-fat dairy, lean meats and fish; avoid processed, packaged foods. Stock the fridge and pantry with healthy snacks, such as fresh and dried fruits, baby carrots, nuts, low-fat yogurt, baked instead of fried chips. Encourage kids to drink water or spritzers instead of sugary sodas. Don’t ban certain foods or label them “good� or “bad�; do teach kids why some foods are better for their health.
“They also need to consider the serving size when determining which snack or meal is the healthiest option for their child.� A healthier alternative to prepackaged snacks is to prepare your own treats for your toddler. “Cut up apple slices and pair them with a serving of lowsodium peanut butter,� Stancil said. “The fruit provides them with fiber and vitamin C, and the peanut butter has protein that will help your child feel full in be-
tween meals.� Other fruits that make good on-the-go snacks for children include pears, blueberries, blackberries and strawberries. These items can be paired with a low fat yogurt. For more ideas on how to make healthier snacks or meals for your child, visit heart.org/ simplecooking. About the author Lori Simpson Pope is the communications director for the American Heart Association-Memphis.
Involve kids in grocery shopping and meal planning; praise healthy selections.
recent information available) and included popular brands of baby food and toddler dinners. Popular items included macaroni and cheese, mini hot dogs and dried fruit snacks, among others. The Institute of Health recommends that foods for toddlers contain no more than 210 milligrams of sodium per serving. However, the study found that meals contained averaged around 361 milligrams. “Parents need to pay attention to the labels when shopping for snacks and quick meals for their young children, as the sodium content can vary significantly from brand to brand,� said Angela Stancil, a local registered dietitian.
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Good Health
outfitter
shape up in style
fit to flatter q
To combat the stigma that dissuades
some people from wearing lifesaving medical jewelry, several companies sell stylish bracelets, necklaces and watches that look like regular jewelry but for a symbol — usually the Star of Life or Rod of Asclepius — alerting health professionals to a medical condition.
Medical ID Marketplace Through a partnership with emergency notification company ICEdot, formerly Invisible Bracelet, customers who buy jewelry through Medical ID Marketplace have the option to link their jewelry to an SMS texting service. With the service, called TextID, customers create an emergency profile and wear jewelry engraved with a unique PIN. Emergency responders text the PIN to 5-10-20 and get a text message back with the information in the profile. Membership is $12 for the first year and $10 thereafter.
Beaded pull-style, Sedona: $19.95 Black dog tag: $29 hopepaige.com
By Alexia Elejalde-Ruiz
New and better styles can make wearing medical alert bracelets more appealing
Medical Alert Foundation The nonprofit MedicAlert Foundation, founded in 1956, is the best-known and most comprehensive alert service. In addition to being engraved with your most critical information, every MedicAlert ID bears the phone number to a staffed 24-hour phone line and a personal code that gives access to further information you have on file, such as medical records, family contacts and advanced directives. MedicAlert personnel will work with local police to help locate people with autism or Alzheimer’s who get lost wandering. The agency also provides training to emergency physicians on recognizing its jewelry, which includes watches made by Citizen and shoe tags. Membership is $45 a year for adults; for kids, it’s $29.95 the first year and $25 annual renewal thereafter.
Women’s Citizen watch, $139 medicalert.com
Good Health
Sticky Jewelry Among Sticky’s large selection of medical jewelry are bracelets, necklaces and key chains containing USB drives where you can store medical records. For $20 a year, customers have the option of uploading their medical information to the USB through MedFlash, password-protected software that keeps the information in an online account and gives emergency responders access to a text-only summary. MedFlash also provides a 24-hour phone line if physicians prefer to call for the information.
Olive wrap bracelet: $76 to $80 USB bracelet: $30.95 stickyj.com
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FAMILY
Good Health
cover story
A healthy family is a happy family
By Erinn Figg
all in the
work out together, grow together
Family Fitness Advice Certified professional trainers Michelle Truelove and Becca Marino offer the following tips for families who want to get more physically active: Provide a variety of options: “The kids I see love doing different things each time that challenge them and keep them moving. Obstacle courses are a big hit,” Marino said. Get involved: “You may have to be a little silly sometimes and jump up and down when you think it’s not appropriate, but that’s activity for the kids. They see mom doing something fun and they want to do it too,” Truelove said. Avoid criticism and negative feedback: Focus on positive reinforcement. In both trainers’ experiences, the children who avoid exercising the most are the ones with parents and coaches insisting on perfection. Buy gifts that foster family activity: “Racquets and balls that you can hit against a wall, Twister, or a video game that encourages movement, like Wii,” Truelove suggests. “But don’t just give it to your children — you get up and do it as well.” If you have to, start simple: Even a short walk down the street together is a good start, Truelove said.
At 13, Preston Truelove of Memphis is already a master at multitasking. An eighth-grader at St. George’s Independent School, Preston does squats while he’s brushing his teeth. While his shower water heats up, he drops to the floor and does crunches. If he’s playing a video game, he’s walking on a treadmill at the same time. And nope, Preston’s not a fitness fanatic. He simply has a very dedicated mother with a few healthy tricks up her sleeve. “We teach our children to brush their teeth. We teach them good study habits. We teach them to say their prayers before they go to bed. But somehow, we missed the boat on healthy lifestyle habits,” said his mother, Michelle Truelove, a certi-
fied personal trainer at Forever Fit Health Club with a degree in exercise physiology from the University of Memphis. With help from Truelove, who has taught him easy ways to incorporate exercise into his daily routine, Preston currently is bucking a few national trends when it comes to adolescents and physical activity. According to statistics from the President’s Council on Fitness, Sports & Nutrition, only one in three children are physically active every day, and 28 percent of Americans (80.2 million people) age 6 and older are physically inactive. Possibly contributing to this sedentary lifestyle is the fact that children now spend more than seven-and-ahalf hours a day in front of some type of a screen, be it computer, television, smartphone or video game.
Good Health
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photo by Nathan W. Berry
But Truelove believes there’s hope on the horizon. Lately she’s been seeing more families — usually a parent accompanied by one or more children — come to her for fitness guidance. During her 19-year career, she’s trained a range of individual clients, along with families, young people, and adults and children with physical and mental disabilities. As far as Truelove is concerned, there are no limitations — physical, age-related or otherwise — when it comes to developing a fitness routine. It’s just a matter of working around obstacles and focusing on strengths.
Michelle Truelove, and her son Preston, train and workout together. “Make it fun, not too structured at first and give kids a challenge,” Truelove said.
“At young ages, kids want to do exactly what their parents do. And they usually want to do it better.” “If there is a disability in the upper body, there’s nothing wrong with the lower body. There are ways to work around any par-
ticular disability with the right trainer,” said Truelove, who volunteered in physical rehabilitation centers before embarking on her personal training career. “There’s always a way to do something and make everyone feel physically active.” And when kids and families are concerned, sometimes it just takes a certain approach. “Make it fun, not too structured at first, and give kids a challenge — they are competitive by nature,” she said. “Have you ever tried to race a child? They will give it everything they’ve got to try to beat you. You want them to start doing pushups? Drop
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Good Health
down yourself, look a little frustrated like you’re having trouble doing them and just watch. Your child will most likely say, ‘I bet I can do it, Mom.’ and before you know it, he’s doing more than you wanted him to do. “But as a parent, you have to join in. You have to be a role model. At young ages, kids want to do exactly what their parents do. And they usually want to do it better.” Becca Marino, known as “Coach B” among her customers, is a strong believer in making family fitness time fun in order to make it a success. Through her company Fitness INSPIRATION! Inc., she and her team — certified personal trainer Jacob Schultz and registered dietitian Michelle Esposito — include Fit-KidZ parties and seasonal Family Boot Camps in their lineup of classes and services that combine physical fitness with health and mental wellness. “I love to provide kids with a playful and fun experience with exercise, where they’re not thinking of it as a chore. We use Nerf guns and we flip tires and we set up a camouflage-covered military-style crawlthrough and inflatable slides and we pretend we’re on a special ops mission. It’s something you really wouldn’t think to associate with fitness,” said Marino, a certified personal trainer and motivational speaker. “Meanwhile with the families, they’re connecting and bonding and spending time together.” Amy Bohannam of Cordova worked with Marino and team in late January to host a Fit-KidZ birthday party for her son Slade’s seventh birthday. (“It was the best party ever, baby.” said Slade.) “As a mom, I’m always looking for new things to do for parties, along with fun, active ideas for the little ones,” Bohannam said. “I really believe in the philosophy of Fitness INSPIRATION! Inc. — combining
teamwork, a healthy mind and a healthy body, and I love to give my children that inspiration.” Marino said she’s concerned that schools sometimes offer limited options for kids who want to be active. “Sometimes in schools, it’s like you’re either an athlete or you’re not. So kids that don’t identify themselves as athletes aren’t left with many opportunities,” Marino said.
The payoff, of course, is a healthy body, good habits and a healthy mind. Marino said many parents tell her that their children’s confidence levels get a significant boost once they get physically active. The entire family sees benefits as well. “The families I see that exercise together are happier, more relaxed and absolutely physically healthier,” Truelove said. “There is far more peace in those homes. You get
Becca Marino encourages kids to live a healthy lifestyle. “I love to provide kids with a playful and fun experience with exercise, where they’re not thinking of it as a chore,” Marino said.
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CONTACT Michelle Truelove, Forever Fit, 901-2771140. Visit foreverfitmemphis.com for Memphis locations. Becca Marino, Fitness INSPIRATION! Inc., 7740B Trinity Road, Suites 117-118, Cordova, 901-825-4883. Website: believeitbringitachieveit.com.
“I want them to see that fitness can be fun, and from a family aspect, a way to spend time together. Heck, if you can make time to go out to a restaurant together and eat, you can make time to do something fun and active together.”
rid of the negative energy.” Preston Truelove said his mother comes up with exercises for them to do together, and he’s not complaining. “I really enjoy working out with my mom because she makes it fun. She’s taught me how important it is to be active,” he said. “We bike ride a lot together too. We even compete with each other so it feels more like a game.” His advice to other young people: “It’s pretty easy to get started. Just get up and start moving.”
Good Health
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Good Health
science and research
advancements in the health care field
By Megan Nicolai
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Dr. Claudia Kawas, at left, and Maria Corrada, Ph.D., both professors at the University of California, Irvine, are investigating the efects of aging on people 90 and above.
AGING with
GRACE
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hat prolongs your life or prevents dementia might not be what you expect. Claudia Kawas, a geriatric neurologist at UC Irvine, has been working on a longitudinal study of people age 90 and older since 2003 called the 90plus study.
Good Health
Kawas spoke in front of a packed crowd of 200 at the Newport Beach Public Library Monday about what she’s found in her research on what can help a person’s longevity and what can reduce a person’s risk for dementia. In the U.S. right now, 2 million people are older than 90. That could hit 10 million by 2050, according to research Kawas highlighted during the lecture. “We’ve got a real burgeoning group of individuals in this age range and we know very little about them,” Kawas said. About 30 years ago, USC researchers sent a 14-page questionnaire to residents of Leisure World, now Laguna Woods. About 13,000 people ranging from age 55 to 100 responded, and also answered four follow-up questionnaires about lifestyle, benefit and exercise. About two-thirds were female. Kawas said the study didn’t show much benefit in taking vitamins A, E, C or calcium for longevity. Tea had no effect, but neither did soda. On the other hand, people who drank modest consumption of alcohol _ from one or two drinks a week to one daily drink _ seemed to live longer on average. People who also consumed 200 to 400 milli-
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than 90 entered the study, actually saw a reduction in the and the researchers began risk for dementia by as much finding out some interesting as 60 percent. Researchers don’t yet know details. Beginning at 65, a person’s what causes that phenomerisk for dementia doubles with non — it could be the drugs every five years of life. Kawas’ used to treat hypertension, research showed that trend or maybe older populations simply need more pressure continued past 90. High blood pressure also on aging blood vessel walls. “We’re busily untangling all has an effect on a person’s risk for dementia — but prob- of this right now, because we ably not in the way you’d don’t really know what the expect. Kawas said that a reason is,” Kawas said. She’s grams of caffeine per day — person who developed hy- working to figure out what about one small Starbucks pertension in her 80s or 90s mechanisms cause that trend. coffee a day — lived longer on average. photo and story courtesy of Tribune News Service A person’s body mass index also had an interesting effect on longevity. Being overweight was a negative until 80, but beyond that age it showed a benefit of a three percent reduction in mortality. And beyond age 80, underweight individuals had a 50 percent increase in mortality. Exercise, even just an average of 15 minutes per day helped and 45 minutes was FEATURES: the best. Leisure activities 2.5 Inch Ease of Entry Full Front Access Panel — pretty much anything that Anti-Slip Floor and Seat Heater for Water Temperature got people moving — also BENEFITS: helped. Locally Owned and Operated Estimate Over Phone Kawas said the 90-plus Possible 2 Day Job Completion 1 Year Parts/Labor Warranty study at UC Irvine was an extension of the questionnaire that aimed to look at quality of life in the oldest population. AFFORDABLE WALK-IN TUBS AND MORE About 1,600 people older CALL FOR A FREE
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work it out
step-by-step moves for a healthy body
BUTT PAIN? D
o you have pain in your buttocks while sitting? Have you been told you have bursitis, sciatica, piriformis syndrome or you are a runner, walker, etc.? If so, then these exercises are for you. Hip stability is many times the missing link between the lower back and knee to prevent injury.
l
Bend your knee Attach band around your foot l
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Attach band around your foot w
w
l
w
l
Get on your hands and knees
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Stand on a book l
l
Kick back, tightening buttocks
Kick backs REMEMBER: Do not hyperextend your back
Hamstring curl l l
l l
Perform 2 sets of 12 for each leg
w
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Perform 2 sets of 12 for each leg A small stepping stool will work
Good Health
w
Take foot out but do not allow knee to move
l
Attach a band around your l ankle
w
â–˛
l
Rotate the body toward the leg you are standing on
l l
Requires a chair or Swiss Ball
Standing balance
Perform 2 sets of 12 for each leg
l
Internal/external rotation of hip
l
w
Stand on one leg
Position 2
Position 1 Place band above your knees l
Slightly bend knees and hips With feet touching, open your legs. l
With knees and hips bent to 90 degrees, lift entire leg
w
w
l
Place band above your knees
Perform 2 sets of 12 for each leg
l
Perform two sets of 12
w l
Clam
Lie on your side
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w
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l Lie on your side
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Demonstrations by Nanette Farris of Fundamental Fitness photos by Jason Terrell
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Good Health
food clues
honest nutrition advice for overall health and peace with food
FAMILY MEAL Eating together: teaching kids the healthy way
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s pleasing your family at meals or getting everyone to eat the same thing a daily struggle? Internationally recognized registered dietitian and family therapist Ellyn Satter developed the Division of Responsibility in Feeding, also known as the gold standard for feeding children. She outlines the concept in her book “How To Get Your Kid To Eat…But Not Too Much.” “Parents are responsible for what is presented to eat and the manner in which it is presented,” Satter said. “Children are responsible for how much and even whether they eat.” How do you apply the Division of Responsibility in your home? Let’s break it down step-by-step.
Choose a time to plan next week’s meals t Allowing your
children to give their requests or preferences. As you plan, ask yourself these two questions:
① ②
Have I included a “safe food,” one I know my child will accept at each meal? Am I choosing a variety of foods at each meal?
■ Once your plan is complete, consider posting the menu somewhere in your home so everyone will know the answer to that ever-important question: “What’s for dinner?”
BLAIR MIZE, MS, RDN, LDN, CLC Mize is a registered dietitian with Schilling Nutrition Therapy. She believes in a non-diet approach and loves helping people fuel well to achieve a healthy lifestyle. Visit schillingnutrition.com for more information.
Good Health
Make mealtimes pleasant
t Avoid pressuring your child to eat. Remember: children are responsible for whether and how much they choose to eat. Enjoy this built-in opportunity to model healthy eating for your child by eating a balanced meal when you are hungry and stopping when you are satisied. Brigid Kay, registered dietitian at Schilling Nutrition Therapy encourages her three children to try “one bite to be polite.” It may take 15-20 bites over time for a child to accept a food, so continue ofering a variety of foods at meals whether your child enjoys them or not.
Allow your child to choose from foods you are offering t Don’t make substitutions an option. By
including a “safe food” at each meal, you are ensuring your child will not go hungry. By providing regular meals and snacks, you are guaranteeing an opportunity for your child to “make up for” those times he or she eats less at a particular meal.
Serve meals and snacks at the table t Make sure there
are minimal distractions and that the meals and snacks come at consistent times throughout the day.
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Feeding your family doesn’t have to mean being a shortorder cook. Planning meals may take a little time on the front end, but imagine the fun and peace that could come from implementing the Division of Responsibility in your home!
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20 Good Health
good food
wholesome recipes and nutrition tips
from the American Heart Association
KID FRIENDLY
Light King Ranch Chicken Casserole This Simple Cooking with Heart, heart-healthy twist on a classic American chicken dish will be devoured in minutes.
INGREDIENTS Cooking spray 2 lb. boneless, skinless, uncooked chicken breast cutlets OR 4 cups cubed, cooked chicken breast 10.75 oz. canned, low-sodium, condensed Cream of Mushroom soup (1 can, 25% less sodium) 14.5 oz. no-salt-added, diced tomatoes (1 can) 15.25 oz. canned, no-salt-added corn kernels (1 can), drained, rinsed 1 Tbsp. no-salt-added chili powder 14.4 oz. packaged, frozen pepper stir-fry (onions and peppers), thawed and drained of any liquid (1 bag) 8 tortillas (6 inch), cut into 1-inch strips 1/2 cup shredded, fat-free cheddar cheese 4 oz. canned, diced green chiles (1 can), drained, rinsed, optional
Per Serving Calories Total Fat Saturated Fat Trans Fat Polyunsaturated Fat Monounsaturated Fat Cholesterol Sodium Carbohydrates Fiber Sugars Protein
401 8.8 g 1.3 g 0.0 g 2.6 g 3.0 g 101 mg 573 mg 38 g 6g 10 g 41 g
Additional Tips Party Tip: Turn this recipe into a healthy dip for gatherings. Just omit the tortillas from the recipe. In a large bowl, add all the ingredients except cheese, plus 1 or 2 chopped fresh jalapeños (if you like it spicy) and 1 can rinsed and drained low-sodium black beans or pinto beans. Pour into the greased 9-inch by 13-inch baking dish, sprinkle with cheese and bake for 30 minutes. Top with avocado chunks and serve with whole-grain pita chips.
DIRECTIONS l Preheat oven to 350 degrees F. l Coat a large nonstick pan with cooking spray and warm to medium-high heat. Add chicken cutlets and sauté until fully-cooked, about 7 to 8 minutes per side depending on thickness. Transfer chicken to a plate and cut chicken into a few pieces to cool quickly. When able to handle, cut chicken into cubes.
l In a large bowl, add condensed soup. Into the bowl, let kids add drained tomatoes, drained corn, and chili powder, along with thawed stir-fry vegetables (and drained green chilies if using). Add cooked chicken and let kids use a spoon to stir mixture until combined.
l Coat a 9-inch by 13-inch Pyrex or baking dish with cooking spray. Cut the corn tortillas into 1-inch strips. Pour 1/3 chicken mixture on the bottom of the dish, using a spatula to make into an even layer. Have kids layer half the tortillas strips on top of chicken mixture. Repeat once more with 1/3 chicken mixture in an even layer and remaining tortilla strips. Then, have kids top with remaining 1/3 chicken mixture in an even layer. Have kids sprinkle cheese on top.
l Bake in oven until warmed through and bubbly, about 30 to 40 minutes. Remove from oven and let sit 5 minutes. Then, cut and serve.
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