Good Health November 2013 by Special Publications from The Commercial Appeal

me m p h i s

A healthy lifestyle publication from Scripps Howard

26.2

Are you ready?

St. Jude Marathon

Registered Raised money Trained november 2013

+ type 1 diabetes: play on

from the editor

ne fall day a couple years ago, I woke up and realized that although I had registered for a half-marathon, I definitely hadn’t been training for one. Afraid I wouldn’t make it to the finish line, I wondered what could be done in a few weeks to make

up for lost time. And I wasn’t alone. Many of us who sign up (and pay) for big races haven’t kept to a prescribed running schedule, but that’s no reason to give up. With the St. Jude Memphis Marathon races looming, we have consulted with some local running experts to put together tips for runners who may have veered off course. If running isn’t your thing, learn what some in the growing Memphis cycling community (pg. 16) do during the winter months or immerse yourself in the story of how a local teen athlete handles playing multiple sports despite having Type 1 diabetes (pg. 8). This month’s issue is my first as editor, and I’d love to hear some feedback. What do you like about the magazine? What would you like to see more of? I would love to help share your inspirational health and wellness stories with the community. My email address is patterson@ commercialappeal.com. I look forward to hearing from you. Wishing you good health this holiday season,

Sara P. Shirley, Good Health Editor

Associate Publisher Amy Mills amy.mills@scripps.com

Editor Sara P. Shirley patterson@scripps.com

Creative Director Jason Prater jason@farmhousemarketing.com

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.

For more information on advertising your medical practice in Good Health Magazine, contact Elizabeth Williams at 901.529.6502 or e-mail elizabeth.williams@scripps.com 495 Union Avenue, Memphis, TN 38103

november 2013

the arthritis issue

cover story

Too late to Train? 4

Did you sign up for the Dec. 7 St. Jude Marathon or half-marathon and just realize you have not begun your training? Cover Photo By Jason Terrell

dealing with diabetes 8

A food local high school athlete was wholesome recipes anddiagnosed nutrition tipsfour years ago with Type 1 diabetes. good Read his mom’s story of what it was like to find out her son had diabetes and read through his Q&A to learn more about how he doesn’t let diabetes slow him down.

oasted Butternut Squash Memphis Vein Center 12

chothing ideals for and Shallots th Fresh Herbs the early holiday shopper 14

(serves 4-6)

holiday season approaches, we look forward to Our friends at Academy Sports and Outdoors have some suggestions g meals with loved ones and friends. These festive

s often include high-calorie casseroles and desserts, such as traditional weet potato casserole, laden with marshmallows and brown sugar. sgiving, try healthier butyou equally delicious. Dosomething shorter days mean haveasto put theYour roadfamily bike away since you can’t get s will love home this recipe for roasted butternut squash with fresh herbs and and do a group ride after work? nd you will love how easy it is. Easy Way is proud to support Good Health’s est of all, this adaptable recipe works for almost any vegetable. Pick a good food department. on of your favorites – root vegetables are in season and especially tasty niform size, and follow the steps in the directions below. Adjust cooking cessary. Variations on this recipe might include a sprinkle of chili powder, urmeric.

winter cycling plans 17 racing calendar 19

can you boost your immune system to stay healthy for the holidays? 22 fat-free entertaining 23

edients

good food 1 Tbs.24 butter

nut squash (2-3 , peeled using e peeler, cut into ½” extra-virgin olive oil

m shallots, sliced

ections

Pinch of nutmeg Sea salt and freshly ground pepper Fresh rosemary, tarragon, or thyme (optional, divided)

17 15

Together

Change Happens

lly Locarown G

Successful weight loss involves a formula with many aspects, including appropriate nutrition, exercise, adequate sleep and stress relief. Each of these factors helps bring the body back to balance. We teach you how to live with food. We give practical solutions that actually work.

Locally Produced

Do you need help cooking healthier meals for you and your family? OUR DIABETES EDUCATOR CAN HELP! Come to our cooking demos the 1st Monday of each month 12 noon - 1pm and 5:00-6:00pm.

Call to reserve your spot!!!

With the help of DMWMC, I was able to lose over 40 lbs. And I ran my first 5K last week! The staff makes me feel great! - T.C., Hernando, MS

Phentermine - Qsymia (initial visit, ekg, lab work)

Good Health...

the Easy Way. EBT CARDS

NOW $79• Reg. $96

Colonic

(Colon Hydrotherapy)

Colonics are NOW $50 • Reg. $70

Lipo Shot $10 | B - 12 shot $5

Other Services: Within Reach Diet Plan, Jump Start 20 (Low Cal Diet), New Direction (Very Low Cal Diet) Cooking Demos, Nutrition Counseling - Diabetes Education and Pre/Post of Bariatric Nutritional Assessment

Expires December 31, 2013

In-body Analysis with 15 minutes nutrition consultation Now $30 - Reg. $60

Delta Medical Weight Management Center

9215 Millbranch Road Southaven MS 38671 662.548.8075 | www.dmwmc.net

Are you taking Metformin for diabetes? See how we can help you get better control.

There is no cost, no need for health insurance, and you may receive compensation for your time and travel.

Unlike some, Robert and Glayds Hunt have been training for the Dec. 7 St. Jude Memphis Marathon races. Robert has been training since August to run the full, while Gladys has been running five days a week for many months in preparation for running the half.

26.2 Areyou ready? St. Jude Marathon

By Pete Wickham Photo by Jason Terrell

It’s not your local 5k. S

o, you entered the St. Jude Memphis

a full marathon.”

Marathon with all the right intentions.

Sax’s five-week buildup to a half-

there’s plenty of time to work up to the half in five weeks,” she added, “ but you probably

You asked your family, friends and co-workers

marathon would go something like this. First

have to throw your original goals out and realize

for the necessary fundraising, which everyone

week, all 2-mile runs. Second week a pair of 2s

you won’t reach the levels you were hoping for

knows is for all the right reasons. But you

and a 4-mile run. Third week 3-3-6, fourth week

originally.”

woke up on Nov. 1 and realized that, in terms

4-4-8 then maintain.

of preparing for the Dec. 7 race, everything

“I’d run no more than three times a week

Christian Brothers University cross country coach Bill Hoffman said, “training for

has gone sideways. Family, job, barking shins,

and not on consecutive days,” said Sax. “In

a marathon, the minimum you can get away

whatever, have all conspired to throw Training

between I would do some cross training on

with is 40 miles a week (training runs). Really

Plan A into the circular file … and light a match.

a bike or swimming to ease the strain of the

it should be closer to 80, and elite runners are

joints. One day a week would be complete rest,

putting in 110 on a 6-month buildup. Anyone

with cutting your goals, and having Plan C in

and I would also concentrate on getting full

who does more than a couple of marathons a

your pocket.

nights of sleep to let the body rebuild.”

year is an animal … or come back in five years

Is there a Plan B? Maybe, but it starts

“If you aren’t ready five weeks out, you

Marcia Scott, who coaches runners out

and see what’s left of his or her joints.”

need to re-examine and shift down to a half-

of Fleet Feet, tells half-marathon hopefuls to

Roberson said he saw one guy in his life beat

marathon,” said Paul Sax, a former Memphis

aim for a 10-mile top training run, but sticks to

the system, in a way. “I saw the late Mark

Marathon champion who coaches runners

many of the same principles as Sax, including

Edwards once run a 2:38 marathon doing just

when he’s not teaching tennis. “That’s certainly

the cross-training. “Some folks want to work

25 miles a week, which wasn’t nearly enough.

more doable … if you can get your runs up to

on strength training, but in that period of time

But he had a great (training) base he’d built all

eight miles, you can do a (13.1-mile) half.”

cardio like swimming or biking is better,” she

his life.

said.

Hoffman said he average runner “gets up to

Barry Roberson of Breakaway Athletics said there’s no shortcuts in training for the

Scott also stressed the need for being

6-7-8 miles, then does a 10 and says ‘I’m

longest race that most runners even consider,

really hydrated going into the race, and also

ready.’ In the end he’s walking on a death

let alone try, to challenge.

“taking in about 150-200 calories per hour

march. You can finish, but you’re in misery.”

while competing, using the (nutritional) gels

He said there’s one thing a runner should know

Roberson said. “If you haven’t trained the 4-6

or goos that are on the market rather than

before taking on a full marathon, or even a half-

months necessary, you are setting yourself up

something like granola. That won’t go down as

serving.

to get injured or at the very least have a really

well.”

“It’s not your local 5K.”

“You have to respect the distance,”

“If somebody can do a 5K to start with,

Methodist Healthcare Foundation presents

Lunch with Academy Award-winning actress

CANCER CENTER LUNCHEON Friday, November 22, 2013 • 11:45 a.m The Peabody Hotel • Memphis, TN For the benefit of To purchase tickets, visit www.methodisthealth.org/cancerluncheon or call 901-516-0500.

Presenting Sponsor

Doctors:

Locations: 8055 Club Pkwy Cordova, TN 38018 901-309-7700

76 Capital Way Atoka, TN 38004 901-725-6680

Chad Webster, DPM 1653 Poplar Ave Memphis, TN 38104 Julie Kate Webster, DPM Christian Smith, DPM 901-274-7344

www.msfas.com

Ami Herbstrith, DPM

Foot Ulcers Affect 15 Percent of all Diabetic Patients the American College of Foot & Ankle Surgeons

According to a leading diabetes expert with the American College of Foot and Ankle Surgeons, some 2.4 million diabetes

of infection brought on by untreated foot

patients inspect their feet every day,

ulcers.

wear shoes that fit properly and minimize

Early detection of risk factors associated

pressure and maintain their blood glucose

patients, representing 15 percent of the

with ulcer formation is essential in the

estimated 16 million Americans afflicted

overall management of diabetic patients

with the disease, will develop a serious foot

and can significantly reduce the incidence

visits to your foot and ankle specialist for

ulcer during their lifetime.

of ulcers and eventual amputation.

removal of calluses and ingrown toenails

Ulcers and other foot complications

Prompt and aggressive treatment of

are responsible for 20 percent of the

foot ulcers can prevent worsening and help

nearly 3 million hospitalizations every year

accelerate healing. Diligent self care also is

related to diabetes. Unfortunately, many

a key component for early detection.

of these patients eventually must undergo lower extremity amputations as a result

At Mid-South Foot and Ankle Specialists, we recommend that diabetic

levels within the desired range. Regular

provide an opportunity to reinforce self care behavior and detect new or impending foot problems. Call us today at 901-309-7700 to set up an appointment and check us out at www.msfas.com.

Teen athlete takes diabetes

in stride

enton Garrison was diagnosed with Type 1 Diabetes on May 18, 2009 at age 11 (Mother’s Day weekend). Prior to his diagnosis we suspected something was not quite right. Benton had been complaining of being thirsty, of muscle cramps in his legs and of having to urinate often. He was very tired and would get dizzy on occasion. I took him to the doctor about six months before his diagnosis because he was dizzy. He had a MRI which was negative. Benton was playing several sports at the time (soccer, baseball, etc). So I attributed the thirst, sore legs and tiredness to his activities. However the signs were getting worse. He looked so thin. We initially thought he was just in a growth spurt. After he said he was getting up several times at night to go to the bathroom, I took him to see his pediatrician. After a glucose test, he was diagnosed right away. His blood sugar level was over 500. Normal blood sugar level should range 80 to 110. After we talked further with the doctors we discovered the most common symptoms of undiagnosed diabetes are: extreme thirst, increasing urination frequency, lethargy, dehydration, vomiting and dizziness. Benton was right there. With this shocking revelation, we immediately met with an Endocrinologist and tried to wrap our head around what to do next. I have to say between the doctors and JDRF (Juvenile Diabetes Research Foundation – what a blessing these folks were!) we made it through the first few days and settled into a pattern of blood sugar checks, carb counting and insulin shots. It was amazing to see my son put on about 25 pounds over the next month. Those first days were a struggle. Learning how to deal with the shots and pricks and what the heck are carbs? When Benton’s blood sugar drops he is tired, dizzy, hungry and quiet. When his blood sugar is high, he is grumpy, easily aggravated, thirsty and hungry. Just like any other teenager he’s always hungry. We found so many things change his blood sugar level (hormones, stress, worries, athletics, sleep, illness and of course diet). Finding a pattern was difficult. However his athletics did help him minimize

By Cindy Garrison

Benton is a quarterback for the junior varsity team at ECS.

some elevation in blood sugar and work off some of the food he was eating. We decided we were going to face this as best we could without limiting his love of sport. So we started with cross country and baseball learning how sensitive he would be to activity, and then added football and basketball. We just had to prepare for each sport a little differently and for whatever the day was bringing. We have tried several methods of delivering the insulin he needs. We started on shots but we decided to try an insulin pump to help Benton be more consistent with his blood sugar and reduce the number of shots he was taking. We found that it helped but after about a year, Benton decided to go back on shots. He felt like he had no freedom while being connected to the pump all the time. Also those times when he was disconnected from the pump for athletics made it more difficult to compensate for his activity. So his preference right now is to use two shot per day of long-acting insulin and a shot of fast acting insulin at meals or when

needed for correction. Benton is now 6-foot, 170-pound, healthy 15-year-old boy. This fall as a sophomore at Evangelical Christian School, he plays quarterback and safety on the junior varsity team. He’s looking forward to basketball and baseball seasons. He’s not perfect but by the grace of God he’s living a full life for His glory.

A question and answer with Benton

How long have you been diabetic? I was diagnosed a little more than four years ago now. How did you know or what were the signs you noticed? I started losing a ton of weight. I had to pee all the time and I was getting really bad cramps. I was tired all the time. Did you know what Diabetes was? No, not really. I didn’t really understand what it was fully until about a year later.

Were you scared when they told you? No, not really because I still had not grasped the whole concept yet. Taking the shots was difficult at first. Now it’s no problem. What did you think was going to happen? I thought it would eventually just go away; but then I realized it never would. Do you remember some of your feelings? I remember I was confused, upset with myself, my parents and mostly with God. I still ask myself why me all the time. Were you afraid to tell you friends? How did you tell them? No, I thought it would be a fun thing at first because I thought it would eventually go away. I just joked around with it. My parents helped me explain things and encouraged me to tell my whole class at one time. Has it hindered you from playing sports? It has sometimes. When my blood sugar is off target I have to sit out until it gets back in

DIAPERS AND PROTECTIVE UNDERWEAR, DELIVERED TO YOU Newborn to Adult

FREE SAMPLES Call for Details

FREE DELIVERY

a subsidiary of VistaCare Health Services

901-373-9653 FREE Delivery to Your Home or Facility* Specialty Sizes Bladder Control Pads/Liners Bed Pads • Adult Wipes • Gloves

Higher Quality, Maximum Absorbency, American Made

*Shelby County only Orders $50 or more Full Case Quantities Only.

$5.00 OFF First Order

range. I have to have supplies with me to help

I check at least five times a day; mostly

sometimes it can be too much. I try to be

me compensate.

whenever I eat.

disciplined about it but sometimes I have to

Do you think your coaches or team

What’s the worst part of being

let up a bit and go with how I feel. My parents

mates treat you differently?

diabetic?

help me.

No I don’t believe they do. I wouldn’t want

The worst part is having people think that I

Do you have anyone at your school

them too. We have a signal that tells them I

can’t do something a normal person can do. I

need to check my blood sugar and that’s about

hate the routine. There’s never a vacation.

it. My coaches have been great.

Do you manage you diabetes by

and coaches know my situation and we have

What are some of the good

yourself?

discussed with them what to expect and how to

things that have come from being diabetic? I do get to reach out to kids that are like me that are struggling. It’s made me a stronger

Yes I do, but my parents check up on me regularly. Have you ever been made fun of? How did you handle it?

person. Have you ever been in the hospital? Yes but not for diabetes. When I was about

Yes. Little jokes from my friends. Sometimes it gets to me. Sometimes it can be annoying when people watch me take my shot or check

six months old I had a blockage in my intestine.

my blood sugar. But, I just brush it off and move

My mom has told me often I’m still here

on.

because God has a plan for me.

Do you ever get bitter or angry that

Do you friends know what to do

you have diabetes?

should you need emergency help? Yes some of my close friends do. I carry a small backpack with me so I’m prepared. Does it hurt to give yourself shots? Sometimes it does; but I’ve gotten used

Yes I do. I mean I just want to be normal. But I have to keep going. What’s a typical day like for you? Wake up around 6am Check blood sugar, take my long acting

to it so it’s just like a little pinch. I remember it

Lantus, and calculate the amount of Humalog to

was tough at first. I never liked shots before I

take for my meal and blood sugar adjustment.

became diabetic. My dad gave me my first shot, rather my first two shots … I jerked away when he jabbed me so I got two for one. After that I

I go to school or early workout depending on the sport season. I check my blood sugar at lunch, and

did it myself!

determine the insulin I need for my lunch based

Does anyone else in your family

on what I eat.

have it?

After school I get ready for football practice

that takes care or monitors you? There is no nurse at my school. My teachers

care for me if I’m unable. However for the most part, I take care of it myself. What do you tell your teachers and coaches to prepare them? My parents usually talk about diabetes, go over the basic information and provide some information specific to me. I carry with me an emergency shot of Glucogon. If I were to go low and pass out completely, give me the shot, call 911 and pray. That is all that anyone could do. Have you ever lost consciousness due to low blood sugar? Thankfully, I have not had any incident like that during my sports but I have had to come out and eat something because I’m getting low or stay out for a bit when I am high. I’ve had more issues outside of sports; I have come close a few times. I’ve calculated my insulin adjustment wrong or not eaten enough. I do wear my Diabetic ID Bracelet. Once, I did pass out from low blood sugar as they were drawing a blood sample at the

or game. I have to plan ahead to have a snack

doctor. I was getting dizzy and they asked me

before he passed away.

or meal at the right time so I’m ready to play.

to move to a bed; as I stood up I went out.

What was your A1C at diagnosis and

I check my blood sugar before and during my

what is it now?

practice or game. I have my backpack with

My grandfather had late onset diabetes just

When I was diagnosed my A1C was 11. Now it is 7.5 You’re about to be 16 are you concerned any about driving? I’m not scared to drive; I love it. I just need to

supplies on the sideline with me in case I need to make adjustments. I go home and repeat it all before I eat dinner. I do my homework or chores or chill out. I check my blood sugar one last time and

Have there been any light moments? A few… I was at bat one time and the umpire called time and asked me to remove my “beeper”. I didn’t really know what a beeper was but I assumed he was talking about my insulin pump based on where he was pointing.

have things ready in my car. I check my blood

take my night time Lantus a little before bed

I explained that it was my diabetic insulin pump.

sugar before I go.

time.

His next words … “Sorry son…PLAYBALL!” It

How often do you check your blood sugar?

It’s a lot! It’s what I should do every day…

was pretty funny.

Amputee Clinics are now held on the 2nd and 4th Fridays of each month. Call CFI at (901) 725-0060 or Baptist Rehabilitation Germantown at (901) 757-3430 for information.

Experience Counts. CFI is recognized as the leader in O&P technology in the Mid-South. We were the first in the region to provide the Symbionic Leg®--the world’s first truly bionic leg, first with the BiOM® power foot, first with CAD/CAM production ability, and the only practice in the Mid-South that has fitted the microprocessor-controlled Sensor Walk™ electronic KAFO device. CFI is active on an ongoing basis in both Alpha and Beta Testing new technology before it is made available to the general public. Our specialists are continuously educated and trained on current and emerging techniques and designs in both prosthetics and orthotics.

SPECIALISTS IN s ,OWER %XTREMITY 0ROSTHETICS s 5PPER %XTREMITY 0ROSTHETICS s #USTOM &ABRICATED /RTHOTICS s 3PINAL /RTHOTICS s 0RESCRIPTION &OOTWEAR

3HELBY /AKS $RIVE 3UITE s -EMPHIS

901-725-0060 401 Southcrest Circle, Suite 102 s Southaven

662-349-7122

The Only ABC Accredited Facility in Desoto County

To ensure that your care is in the hands of the Snell family, we ask you to make certain that CFI Prosthetics-Orthotics is where you are directing your patients to be seen.

www.cfipando.com

Memphis Vein Center: Treating Varicose Veins

Varicose veins are abnormal veins that can occur in the legs. They can be small, thin, purplecolored lines (called “spider veins”) lying just below the surface, or they can appear as thick, bulging or knotted veins. While many people think that varicose veins are simply a cosmetic issue, there is often an underlying medical problem that causes varicose veins. This medical condition is called venous insufﬁciency. Varicose veins are very common in the United States, affecting approximately 15 percent of men and 25 percent of women.

How are varicose veins treated? S Before

Conservative Therapy

Support stockings – Wearing compression stockings is an important of any vein treatment

Painless Results

“[Laser treatment] lasts less than an hour, other than the pinches from the local anesthetic, is rela-

Anti-inﬂammatory medication – Medications like ibuprofen (Motrin) can help alleviate symptoms Venous Treatment

tively painless. After the procedure, patients can walk right out of the office.”

What causes varicose veins?

Arteries bring blood from the heart to the legs. Veins then bring the blood from the legs back to the heart. Varicose veins result from problems in the veins. When you stand, one-way valves in your veins close to prevent your 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. This increased pressure leads to a sensation of heaviness and causes the veins to enlarge. The veins that branch into the surface of the skin become dilated, and appear as varicose veins.

What are the symptoms of varicose veins?

After

•

Achy or heavy feeling in the legs

•

Burning, throbbing, muscle cramping

•

Swelling in the legs

•

Pain after prolonged standing

•

Itching

•

Recurrent phlebitis or cellulitis (inﬂammation or infection)

•

Dark brown discoloration or ulcers near the ankle

•

Sometimes none

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 anesthetic, is relatively painless. After the procedure, patients can walkr right out of the office. They wear a support stock-r ing for at least two weeks and follow up in a week. If symptoms are not relieved with conservative medical treatment, most insurance plans cover i the endovenous laser treatment. a s

6005 Park Ave., Suite 225-B Memphis, TN 38119 Phone: 901.767.6765 Fax: 901.767.9639

Varicose Veins & Spider Veins Spider Veins

Spider veins are tiny purple or red blood vessels located in the skin of the leg near the surface. They appear as tiny branching lines that, at times, can resemble a spider’s web, thus the name. Spider t veins are not varicose veins. They medically known as telangiectasia, which are dilated capillary veins less than 2 millimeters in diameter. – ) They are usually visible on the legs but sometimes are visible around the nose and lips and are commonly referred to as “broken veins.” While they can ache, burn or itch now and then, but they are usually not symptomatic. Spider veins are not tharmful and are simply unsightly.

s The cause is largely genetic but can also be due gto pregnancy, childbirth, use of birth-control pills, .estrogen-replacement therapy, prolonged standsing, physical trauma and aging. s The gold standard treatment for spider veins -is sclerotherapy with either polidocanol or sotrandecol. The solution causes an inﬂammation in the

lining of the vessel, which swells and eventually ecloses the vein. The treatment is done in our office .and requires no anesthesia. Patients report very little, if any, discomfort. After treatment, patients .are required to wear medical grade compression stockings for two to three days. Generally, it takes 4-8 weeks for the veins to disappear with optimal results appearing in 4-6 months. Most patients require three or four sclerotherapy sessions to .achieve full clearance. e r The other treatment options for spider veins include radio-frequency ablation, surface laser and saline injections, which are not as affective as sclerotherapy. Large spider veins may require foam

sclerotherapy and micro-phlebectomy. At Memphis Vein Center, treatment for spider veins is individualized for each patient to provide the best possible results. Before

“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!” Before

After

Kishore K. Arcot, M.D., F.A.C.C., F.S.C.A.I., R.P.V.I. is board certified in interventional cardiology, endovascular medicine and phelebology 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 years 2010, 2011 and 2012.

outfitter

shape up in style

1. New Balance Women’s Yoga Ava Layering Tank Top

The New Balance Women’s Yoga Ava Layering Tank Top is great for both cool summer style or as part of a layered outfit. Made of 92% polyester and 8% spandex for stretchy, comfortable wear, the tank top features a shirred hem for style and a sleeveless design for mobility.

2. Soybu Women’s Passion T-shirt

Great for wearing over a tank or sports bra, the Soybu Women’s Passion T-shirt is made of 58% cotton, 38% modal, 4% spandex for a soft feel and stretchy, comfortable wear and features long sleeves, a scoop neck and a knotted open back for breathability. Wrinkle resistant.

‘

3. New Balance Women’s Yoga Chakra Tunic and New Balance Women’s Yoga Harmony Pant

Enjoy the casual style of the New Balance Women’s Yoga Chakra Tunic. This long-sleeved tunic is made of 92% polyester and 8% spandex fabric that’s soft against the skin and features shirring at the waist sides and printed designs at the sleeve ends. Cowl neck.

4. Enjoy the stylish look of the New Balance Women’s Yoga Harmony Pant. Made of 92% polyester and 8% spandex

fabric that’s soft against the skin, this pant features a comfortable, wide waistband, which provides a natural fit and plenty of coverage for bending and stretching. Leg gently flares below the knee.

5. Soybu Women’s Uptempo Tank Top and Soybu Women’s Lotus Capri

Great for yoga or other athletic activities, the Soybu Women’s Uptempo Tank Top is made of 88% polyester (44% recycled) and 12% Re-Flex spandex for stretchy, comfortable wear, with moisture-wicking fabric technology that wicks away sweat to help you stay dry. UPF 50 sun protection. Fitted. The Soybu Women’s Lotus Capri is made of 88% polyester (44% recycled) and 12% Re-Flex spandex for stretchy, comfortable wear with moisture-wicking fabric to help you stay feeling dry. This capri features a wide, fitted waistband for a snug fit and petal-slit hems that enhance movement.

6. Soybu Women’s Starburst Tank Top and Soybu Women’s Lotus Capri

The Soybu Women’s Starburst Tank Top is made of wrinkle-resistant 88% polyester (44% recycled) and 12% spandex for stretchy, comfortable wear with moisture-wicking fabric to help keep you feeling dry. This tank top features knotted detailing in the back and a built-in bra with slits for removable cups (sold separately).

How Yoga Integrates Into the Field of Psychiatric Medicine 18.8 million (9.5%) of Americans suffer from depression and 19.1 million (13.3%) suffer from anxiety in a given year. 80% experience back problems at some time in their lives and osteoporosis effects 44 million a year with 33% being hip fractures. Therapeutic yoga reduces cortisol levels (the stress hormone) and increases serotonin (the feel good hormone) and reduces resistance to stress and improves immunity. Yoga calms you, improves various organ functions improves balance muscle strength and range of motion. It helps with: • Depression • Anxiety • Chronic Pain • Mood Disorders • Fibromyalgia • Arthritis • Stress Related Illnesses • Coping capacity of Cancer or Other Life Threatening Illnesses for Self or Family

Members Kelly Gardner is a master’s level Licensed Professional Counselor living in the Memphis area. Kelly joined the professional team of therapists at Psycamore Psychiatric Programs in Southaven in January 2013. She brings with her a very rich and diverse grouping of skills and experience to the complete overall therapeutic team experience that is given to each patient at Psycamore Southaven. Whether they be attending an Intensive Outpatient Program or the Partial Hospitalization Program, a program designed to give their patients the full benefit of an inpatient experience without the confinement or social stigma of a sterile psychiatric environment, Psycamore’s adult and adolescent patients benefit from a precise array

of therapeutic modalities including individual therapy, group and family therapy as well as yoga, relaxation, medical and nutrition support and numerous methods that are implemented to promote acceptance, creativity and support, each led by the area’s best licensed masters level caring professionals. Psycamore, LLC was begun in November, 2001 by Psychiatrist Dr. Sudha Madakasira, DFAPA and began serving the Flowood, MS (Jackson) area. Psycamore Southaven opened its second location in the Southaven (Memphis) area in December, 2008. In February 2012, they opened their third location, Psycamore Biloxi. The Pycamore team considers it an honor to assist their communities by serving in three major areas of the state of Mississippi and the surrounding states.

MEET PSYCAMORE PSYCHIATRIC PROGRAMS ADOLESCENT PROGRAM SUPERVISOR

KELLY GARDNER, LPC, MHSP OF PSYCAMORE SOUTHAVEN

JON TINNISWOOD, LPC Jon Tinniswood grew up in Southern Oregon, and started his career at a juvenile treatment facility in Salem, Oregon in 2002. He then spent 9 years in Denver, Colorado where he completed a graduate program in Community Counseling and School Counseling and worked for several residential agencies working primarily with at-risk youth. Jon has been involved in substance abuse counseling with adults and juveniles. He has also done significant family therapy work with over 50 families, and sees this as an important healing point for people. Jon has had experience utilizing many modalities of therapy including CBT, DBT, psychodynamic, and trauma-based. Jon was a Licensed Professional Counselor in Colorado for over five years, and has also supervised many other LPC candidates. Jon enjoys working with people on many levels, and is often engaged in other community related activities such as volunteer organizations for kids, or volunteer organizations with the elderly. Jon also enjoys watching and playing sports, and spending time with his family which includes his wife Krystal and two young boys.

A Psychiatric Partial Hospitalization, Intensive Outpatient Therapy Program and EAP For Adults and Adolescents 7165 G Getwell Road Southaven, MS 38672 662-349-2818 1-877–PSYCH-4-U

www.psycamore.com

Kelly Gardner is a LPC (Licensed Professional Counselor) with a Master’s Degree in Counseling who holds her E-RYT certification in Yoga. In addition to working at Psycamore, she is also certified to train yoga instructors and is also a certified Personal Trainer through the American Council on Exercise (ACE). Kelly leads several of our intensive group therapy sessions and conducts individual and family therapy, most which are yoga and relaxation based. She currently processes all of the UR for the patients at our Southaven location contacting the patient’s insurance companies as an advocate to assist them in getting the services that they need. Research has only just recently begun to be done on the relationship between yoga and mental health, but research is showing that the effects that yoga has on the brain can support a decrease in symptoms of depression, anxiety, and Post Traumatic Stress Disorder (PTSD). Kelly has a strong philosophy regarding these relationships between mind and body. “The breathing that we teach increases activity in the parasympathetic nervous system which calms the body. Yoga helps to teach mindfulness and being in the moment where there is no room for worry, fear, anxiety, as well as acceptance and release of judgment. People are experiencing the ability to sleep better, to control their emotions better, to relate to themselves and others better. A patient who is suffering from extreme anxiety and panic can learn to use his or her breath to take control of their own body; to calm themselves; to have space within which to accept themselves and to be able to think clearly enough to learn and implement other tools that they are taught.”

Guiding Your Path to Oral Health Dental Implant â&#x20AC;˘ Bone Grafting Crown Lengthening & More!

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

Cycling By Pete Wickham Special to The Commercial Appeal

year round COURTESY OF BPC PERFORMANCE COACHING

for the buck.”

uring spring and summer, it’s not

cyclists, and says most use the time to cross-

difficult to go out during most weekday

train, whether it be running or strength work to

There is always the “trainer,” a device

evenings, and find any number of Memphis-

deal with muscle imbalances that can crop up

that hikes up the rear wheel of a bicycle and

area cycling groups happily pedaling away from

after a full summer of just riding.

basically turns it into a treadmill. “You can hook

the crack of dawn until the lingering twilight.

“When you’re locked into the pedals

that up and turn on the TV,” Funston said.

But when Daylight Savings Time makes its

working that circular 12-14-inch motion, the

annual mini-retreat on Nov. 3, cyclists often find

upper body, in general doesn’t get a lot of

1,200-member Memphis Hightailers Bicycle

themselves battling their own particular form of

activity,” Funston said. “You get imbalances and

Club, owns one. “I think I’ve used it once.”

Seasonal Affective Disorder.

we take 1-2 months to address those with our

Pushing pedals while staying in one place, with

riders.”

the same scenery, has limited charm.

“For some it is a time of mourning, and they put away the bike,” trainer Bryant Funston of

On the surface, a spinning class might be a

Tulio Bertorini, an officer with the

The answer? Apparently, it’s “Ride, captain ride!”

BPC Performance Coaching said. “Others

short-term stopgap, but Funston said, “a lot of

choose to just keep going, depending on how

those classes are simply about the number of

warm or cold-blooded they might be.”

calories you can burn rather than building up

in all but the worst winter weather, and Bertorini

specific things. For our group, not a lot of bang

said that’s the easiest alternative for those

Funston normally deals with competitive

The Hightailers still hold their weekend rides

contd. from pg. 17 who are hesitant to ride after dark. The club also keeps up its Tuesday and Thursday night “Shady Grove Soiree” ride, which starts at Poplar and Colonial. “You have to have lights on the front and back of your bike, and you

Hearing & Balance Centers of West Tennessee SERVING THE MID-SOUTH FOR 13 YEARS

want sufficient thermal layers to go under the (cycling) outfit. But we have people who keep going even when it’s dark and getting colder. Just depends on the level,” Bertorini said. “Some of our folks won’t ride when it

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

dips below 60 degrees. For some it’s 40. My lowest ever was 38 degrees.” Many of the area bike shops that sponsor weekly rides for cyclists of various levels keep to some or all of their schedule during the winter months. A quick phone survey indicated that those who offer winter rides usually consider pulling the plug when temperatures dip below 40-42 degrees, and there is moderate to heavy precipitation. Mel Clark of Bike the Planet in Bartlett said his groups, “have taken on a life of their own. They show up and kind of take it by feel. Either they ride, or we pop a DVD in, and put the bikes on the trainers.” A list of regular rides can be found online at memphishightailers.com, both the club’s and shop-sponsored activities. Interested pedalers can call the individual store to see about a particular week’s activities.

Best Aids, High technology, Best Prices in the Mid-South, Best Service. Why would you go somewhere else? Lowest Prices. Period. *

$ 2000 SAVINGS The World’s Most Advanced Hearing Aid $

Dynamic Feedback Cancellation Squeals and Whistling Eliminated

Eliminate up to 90% of Unwanted Noise High Fidelity Sound

Use your FSA or HSA to purchase your aids before the end of the year!

999

per aid

Call Today for a FREE Hearing Assessment & Test Drive!

Your Professional Choice for Hearing Aids s

CALL 842-4327 TODAY TO SCHEDULE A FREE HEARING SCREENING AND CONSULTATION

Our patients place their Trust and dC Confidence fid in our Professionalism when it comes to matters such as their hearing health. We offer competitive pricing, which is supported by our years of education & expertise in hearing health sciences. We offer state-of-the-art products, a professional & courteous staff, and excellent service. Our Professionals will help you choose the right hearing aid for your needs, lifestyle, & budget.

Only Zounds brings you the technology of their 58 patents

Fully Rechargeable FREE Remote Control FREE Charging Station FREE Batteries For Life 2 MID-SOUTH LOCATIONS TO SERVE YOU

NOW OPEN To find out more visit www.hearmasters.com

Germantown, TN

7730 Wolf River Blvd. Suite 106

901-302-9809

Olive Branch, MS

6915 Crumpler Blvd. St. E

662-874-6279

*Offer good on Clareza 16 Zounds Hearing aids. Limit one remote and charger per customer. Present this ad at Zounds Hearing Center. Expires 11/30/13. Not valid with other offers. At participating locations only. Void where prohibited. 2013 Zounds Hearing, Inc.

6242 POPLAR AVENUE WWW.HEARINGMEMPHIS.COM 901.842.4327

November

Racing Calendar 1 True Blue 5K, at University of Memphis 2 Race For a Reason, at 175 Rasco Road E., Southaven, Miss. 2 Race for Grace 5K & 1Mile Walk/ Run, at 5530 Shady Grove 2 Crossroads Clash cycling race, at Shelby Farms 2 Lausanne Pumpkin Run, at Lausanne Collegiate School 3 MRTC RRS 1st Half Marathon, at Austin Peay Hwy. and Singleton Pkwy. 3 SCSEF Race For Education, 6286 Briarcrest Ave. 9 The Harding 5K, at 1100 Cherry Road 9 Country Store 15k and 5k, 3787 Pleasant Hill Rd., Olive Branch 9 Overton Park 10k Trail Race, at Overton Park 9 Buffalo Wild Wings 5K, at 3448 Poplar Ave. 9 Memphis Miles for Myeloma 4 Mile Run/Walk, at Shelby Farms

9 Stovallâ&#x20AC;&#x2122;s Sacrifice for Soldiers|Steps for Stovall 5K, at Snowden Grove, Southaven 15 St. Louis Cardinal 5K, at 5192 Shady Grove 15 BBQ Bash Dash, at University of Memphis 16 Meowathon 5K, at Overton Park 16 Race to Care 5K, at Shelby Farms 16 Tim Creager Memorial 5k Run/ Walk, at Millington 16 Jessiâ&#x20AC;&#x2122;s Day 5K Fun Run, at Cox Park, Collierville 16 Heroes in Recovery 6K, at Court Square North Main Street Memphis 17 MRTC RRS 2nd Half Marathon , at Austin Peay Hwy. and Singleton Pkwy. 28 Memphis Turkey Trot 4 Miler & Turkey Leg Relay, at Shelby Farms 30 MRC 6th annual Recovery Run 5K, at Overton Park 30 Jingle All the Way 5K and Pancake Breakfast, at Hernando Town Square

9 Sugar Run 5K, at Johnson Park, Collierville

(For more details on the races in November, be sure to check out racesonline.com and memphisrunners.com)

Some say

SEEING is BELIEVING.

We BELIEVE

it’s also LEARNING.

Each year, School Advocates for Vision & Education in Memphis makes it possible for hundreds of school children to get the glasses they need. All for free. So whatever our children see, they see better. That’s why BlueCross BlueShield of Tennessee supports them. BlueCross BlueShield of Tennessee is for Tennessee. See how BlueCross is impacting your community at bcbst.com/impact A not-for-profit, Tennessee-based company.

Christopher J. Mutrie, MD

James E. Klemis, MD

Arie Szatkowski, MD

John M. Craig, MD

Eric E. Johnson, MD

Arsalan Shirwany, MD

Bringing together the best minds in heart care. You only have one heart, and now you have just one name to remember for heart care: Baptist Medical Group. BMG has brought together the best cardiologists in the region, combining more than 60 leading heart specialists and their teams with the resources of the Baptist Heart Institute. And with practices conveniently located throughout the Mid-South, this extraordinary care is close by wherever you live.

baptistdoctors.org

901.227.DOCS

!"#!$% & &

& '

( ) * &

+ * * & &, - & , & '

3 4 ' 5

& 6& & -

& 2

( . . /(/ * 0 $ * * 1 . * - 2 #

/( , #& &

Fat-free

entertaining tips E

ntertaining is a big responsibility. Party hosts welcoming guests into their homes must prepare their homes for guests and plan a meal as well as any entertainment, while those hosting a night out on the town must find a restaurant that’s conveniently located and offers a menu that’s versatile enough to cater to guests who adhere to various diets. When hosting at home, catering to guests’ dietary needs rests entirely on hosts’ shoulders. This may entail preparing vegetarian meals for your guests who do not eat meat or serving low-sodium fare for those with certain medical conditions. Some hosts like to go the extra mile when cooking for their guests, preparing healthy meals even when guests don’t make such requests. Trimming fat is a great way to serve a healthy spread to your guests, and there are many ways you can cut fat from some of your favorite foods without sacrificing taste. * Banish the butter. Sandwiches are popular and convenient options when having a less formal affair, such as those when you’re hosting friends for the big game. Though it’s common to butter sandwich bread before piling on the deli meats and other fixings, leaving the butter behind is an easy way to trim some fat from your favorite sandwiches without greatly affecting taste. Let guests butter their own sandwiches if they so prefer. The same principle can be applied to mayonnaise, which can add lots of fat to a sandwich. Prepare sandwiches sans mayo, allowing guests to add their own spreads if they want to. * Cook with skim milk. Many recipes call for a dash or two of milk, and health-conscious hosts can look out for their guests by cooking with skim or even low-fat milk instead of whole milk. Continue the low-fat or fat-free milk theme after dinner when serving coffee. Instead of offering whole milk or heavy cream when serving coffee after dinner, offer low-fat or skim milk instead. * Physically remove fat from some foods. Perhaps the easiest way to cut fat from foods you will serve to your guests is to actually trim the fat from beef, pork or chicken before cooking. When hosting a backyard barbecue, trim fat from steaks, chops and chicken breasts before putting them on the grill. While some people love the taste of some grizzled fat with their barbecue, such an indulgence is very unhealthy. * Serve egg whites for breakfast. When hosting friends or family members overnight, avoid starting the day off with fatty fare by serving up egg whites for breakfast. Unlike eggs, egg whites contain no fat and no cholesterol but are still flavorful. And egg whites have become increasingly popular, so chances are your guests already opt for egg whites when making their own breakfasts at home. Another way to trim some fat from the most important meal of the day is to offer low-fat butter and cream cheese when serving bagels, muffins and toast. Low-fat or fat-free spreads tend to be just as flavorful as their less healthy alternatives. * Serve whole grains. When hosting a dinner party at home, opt for whole grains whenever possible. If serving a pasta dish, choose whole grain pastas instead of traditional white pastas. Whole grain pastas tend to have fewer calories, and their fats are healthier fats. Whole grain pastas tend be less filling as well, so your guests likely won’t be feeling bloated and uncomfortable after eating. When hosting a party at home, hosts can prepare healthier fare by limiting fat content in the foods they serve.

Heart Disease is the

#1 Killer of All Men And WoMen! • Are you at risk for a heart • Do you have blockage in attack? your legs? • Are you at risk for a stroke?

• Do you want to know if you have an abdominal aneurysm?

Stern Cardiovascular Foundation’s screening tests will help answer these questions, determine your risk of stroke or heart attack and possibly save your life. • Abdominal Ultrasound • Carotid Ultrasound • ABI-Ankle-Brachial Index (marker indicating peripheral vascular disease) These special screening tests will be interpreted by our Board Certified Cardiologists in our accredited labs for only

$199

• Blood Pressure Screening • Lipid Profile • hsCRP (marker indicating coronary risk) • EKG-Rhythm Strip Coronary Calcium Scan, which helps tell if you currently have coronary artery disease, also offered for additional

$49

Call 901-271-4087 to schedule your Heart Health Check-Up! 8060 Wolf River Boulevard Germantown, TN 7362 Southcrest Parkway Southaven, MS

www.sterncardio.com

good food

wholesome recipes and nutrition tips

Roasted Butternut Squash with Fresh Herbs and Shallots

(serves 4-6)

As the holiday season approaches, we look forward to sharing meals with loved ones and friends. These festive gatherings often include high-calorie casseroles and desserts, such as traditional Southern sweet potato casserole, laden with marshmallows and brown sugar. This Thanksgiving, try something healthier but equally as delicious. Your family and friends will love this recipe for roasted butternut squash with fresh herbs and shallots, and you will love how easy it is. Perhaps best of all, this adaptable recipe works for almost any vegetable. Pick a combination of your favorites – root vegetables are in season and especially tasty – cut to uniform size, and follow the steps in the directions below. Adjust cooking time as necessary. Variations on this recipe might include a sprinkle of chili powder, cumin, or turmeric.

Easy Way is proud to support Good Health’s good food department.

ingredients 1 butternut squash (2-3 pounds), peeled using vegetable peeler, cut into ½” pieces 1-2 Tbs. extra-virgin olive oil 3 medium shallots, sliced

1 Tbs. butter Pinch of nutmeg Sea salt and freshly ground pepper Fresh rosemary, tarragon, or thyme (optional, divided)

directions 1. Preheat oven to 400. In a skillet over medium heat, sauté shallots in butter till softened and lightly browned. Drain on paper towel. 2. On a cookie sheet, drizzle olive oil onto squash, mix to coat evenly. Arrange pieces in a single layer and put into preheated oven. Dust with salt, pepper, and nutmeg. 3. After 15-20 minutes flip the pieces using a spatula and add ½ of the fresh herbs. Cook for another 15 minutes, or until pieces are nicely browned and fork-tender. Serve topped with sautéed shallots and remainder of fresh herbs.

Mays& Schnapp PAIN CLINIC AND REHABILITATION CENTER

Still the one. Period.

The only *accredited outpatient Pain Clinic in the Mid-South.

Mays & Schnapp

PAIN CLINIC AND REHABILITATION CENTER

Kit S. Mays, MD & Moacir Schnapp, MD

ĂżĂż /'*", 3- (. , ,#0 Ä&#x160; /#. ĂźĂşĂş Ä&#x160; '*"#-Ä&#x2026; Ä&#x160; Ä&#x192;ĂşĂťÄ&#x161;Ä ĂžÄ Ä&#x161;ĂşĂşĂžĂş Ä&#x160; ' 3- ( - "( **Ä&#x201E; )' *Commission on Accreditation of Rehabilitation Facilities

I have just 110 calories I have nearly half your Daily Value of vitamin C (45%) I am one of the best sources of potassium (614 mg) I am naturally fat-free and sodium-free

answer: potato