Good health nov 2016 full mag

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I N S I D E : A l z h e i m e r ’ s U p d a t e , B i k i n g i n M e m p h i s , F a l l F a s h i o n s

2 October 2016 Good Health

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Good Health October 2016 3

November 2016 Features 9 Food Allergy Reality 10 Gaining Ground - Revolutions Bicycle Coop 12 2016 Holiday Gift Guide 20 Alzheimer’s Update 22 How to Become a Morning Person

Departments 4 Editor’s letter 5 The Skinny: Thanksgiving Light 6 Beauty Beat: Fall Fashions 8 Memfit: Jennifer Robinson 18 Work it Out

COVER PHOTO BY TROY GLASGOW

Catherine St. Pe´ and Stephan Johnson at the National Ornamental Metal Museum.

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It takes hard work Locals share their path to fitness success and tips on how to make health a priority.

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4 October 2016 Good Health

s we round out the year and dive into the holiday season, many of us take stock of what's important in life. November represents a time to focus on the things we are thankful for, and many people are thankful for their health and well being. We want to honor health as the highest of priorities, therefore we bring you our Holiday FIT Guide. In this issue we cover everything from strategic holiday eating to fit gear shopping to starting a new fitness routine. Just in time for the party season, we have provided Fall fashions for you to peruse in our Beauty Beat. Two local boutiques offer us some of their wares that are perfect for autumn and winter. To get you ready for holiday shopping, we also offer you a “fit gift guide” with great gear and tools for healthy living. Our cover story delves into the lives of three locals who are super fit and keep their health on the front burner. These are the ones we see at the gym and want to have their drive and stamina and consistency of workouts. These are the kinds of people that constantly get asked questions about how to lose weight and how get as toned as they are, but the truth is, most people aren’t willing to do the kind of work they do to get to their level of fitness. There are no quick fixes, and these folks explain how you, too, can make fitness a first in your life. We will even show you some of their top hard-core exercises in our Work it Out. Our Memfit this month is also a highly fit person who finds her adventures through training for competitions and body building. This is one fit cop who doesn’t take excuses. If you want to train with her, you better bring it! On the nutrition side, we offer you some tips from dietitians at the VA and the American Heart Association for creating a plan this season to stave off the holiday bulge. For many of us, Thanksgiving represents an exciting chance to eat foods we don't eat often, but for those who suffer from food allergies, it can be a time of great stress. Many of us know people who have food allergies or sensitivities, so for you we offer some information on food allergies and simple tips and substitutions for the most common food culprits. Many of us are dealing with loved ones with dementia, therefore, being thankful for a sound mind is something we can all share. November is Alzheimer’s Awareness month, and here we explore the emotional effects of the disease, as well as look at what medical advancements that may be on the horizon. We at Good Health are thankful for our readers and we invite you to follow us on social media and email us anytime! Have a wonderful Thanksgiving! To good health,

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from the editor

HOLLI WEATHERINGTON Good Health Editor

Editor

Contributors

Photographers

Holli Weatherington

Kelley Barnett Robin Gallaher Branch Erinn Figg Stacey Wiedower

Greg Campbell Troy Glasgow

holli.weatherington@ commercialappeal.com 901-529-6513 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 strategic rack locations. All rights reserved. Reproduction in whole or part without written permission is prohibited. Copyright 2016.

Jason R. Terrell

Niche Executive Editor David Boyd (david.boyd@commercialappeal.com) For information on advertising, contact Amy Mills at 901-529-2213 or amy.mills@commercialappeal.com.

Good Health October 2016 5

LIGHTEN UP FOR THANKSGIVING ROBIN GALLAHER BRANCH

As America faces its prolonged holiday season of feasting and having fellowship with family and friends, it’s possible not only to enjoy the festivities but also to get through them without weight gain. How can this be? With planning, answer two registered dietitians from the Memphis VA Medical Center. They outlined a plan that starts with Thanksgiving, carries though Christmas into the New Year, and includes all those football games. Patricia Prince-Griffin wears many hats at the VA; she’s both an inpatient dietitian and a chef associated with the VA’s Healthy Teaching Kitchen. Her colleague, Angela Stancil, is a food systems dietitian. Often a holiday meal is needlessly heavy, rich and salty. For a hearthealthy, lighter Thanksgiving, planning starts with shopping and cooking. Indeed, the cook controls. “Going lighter means going fresher. Use fresh fruit and fresh vegetables in your menu. They’re better than the canned versions,” Stancil said. When you shop, read labels. Under “Nutrition Facts,” check the Sodium entry; it comes in milligrams with a percentage of Daily Value. Look for brands with the AHA logo, the American Heart Association; they will be hearthealthy. The duo’s Thanksgiving advice begins with routine. “Don’t wait to eat all day,” Stancil said. “Don’t save your appetite for the Thanksgiving meal. Keep eating close to the times you normally eat.” Prince-Griffin added that on a feast day, she makes herself get up early and walk two or three miles on the treadmill before she starts cooking. Tasty substitutes for high-carbohydrate ingredients include Greek yogurt and buttermilk. Prince-Griffin uses both in cream sauces. “They give consistency without the fat; they also give a dish more protein and more probiotics, good gut bacteria,” she said. “They’re a lot of bang for the buck.” Stancil noted that yogurt keeps food moist and applesauce often works as a one-to-one oil substitute

Patricia Prince Griffin’s Butternut Squash Peel, de-seed, and cube a butternut squash. Toss it with olive oil and Mrs. Dash Garlic & Herb Seasoning Blend. Sprinkle with a warmer spice like cinnamon, nutmeg, or cloves. Place uncovered on a baking tray. Bake at 350 degrees for 20 to 45 minutes, depending on the cubes’ size. Bake until cubes are nice and brown and caramelization occurs. Squirt a little honey or agave, a natural sugar, on top, toss and serve.

in cakes and muffins. On its website, the AHA lists oils as substitutes for butter, shortening, lard and hard stick margarines; in alphabetical order these oils are canola, corn, olive, peanut, safflower, soybean and sunflower. The AHA also advocates seasonal foods like apples, Brussels sprouts, dates, hard squash (acorn, butternut, and spaghetti), pears, pumpkin, and sweet potatoes. These add color and freshness to a Thanksgiving table. When you sit down to the feast, plan your plate, Prince-Griffin said. » Half your plate should be fruit and low-carbohydrate foods like green leafy vegetables, carrots, radishes, onions, and broccoli. » One-fourth should be protein

sources. Poultry like turkey (both white and dark meat) is an excellent source. Balance protein sources like meat and cheese. » One-fourth can be heavier carbohydrates like grain-based products (bread, rice, pasta), and starchy vegetables (beans, corn, potatoes). Know your eating habits and tendencies. Most people favor savory or sweet. Those liking savory foods generally love Southern-style vegetables cooked with fatty meats; balance this tendency with fresh vegetables. Those on the sweet side need to balance it with protein and non-starchy vegetables, PrinceGriffin said, like leafy greens, broccoli, asparagus, mushrooms and

peppers. Stancil advised choosing a small plate, or if the plate is large, “leaving some white space; a smaller plate is closer to an actual serving size.” The next part of the plan should be easy. Eat slowly. Enjoy the food and fellowship. Planning carries over to afterfeasting fellowship. Instead of going to the den and sinking into a couch before watching a football game, make yourself go for a walk around the neighborhood. When asked if people should cut back for days after a Thanksgiving meal, Prince-Griffin gave this hopefilled answer: “You shouldn’t have to if you have followed the plate model. On Thanksgiving, you can even eat a little bit more, especially if you sneak in a little bit of physical activity.” Well, how about that pie? Yes, save room for it, the dietitians agreed. Here again, a cook controls by planning. “Look for an apple crisp or cranberry crumble; they’re a lot lighter than a pie,” Stancil said.

6 October 2016 Good Health

At left, model Mikayla wears the Pruet Top ($447) and Grace Trousers ($405) by Solace London. At right, Mikayla wears a crushed velvet halter by Rosie Assoulin, pleated cuff blouse by Co and jeans by R13. All jewelry shown by AurĂŠlie Bidermann, available at 20Twelve. TROY GLASGOW

Fall Fashions Fall is in full swing and it’s a favorite time to go shopping. The cooling temperatures offer a chance for playing around with long or flared sleeves, high-waisted crop pants, booties, long necklaces, scarves and deep colored or pattern handbags. Here, we showcase two local boutiques that have a variety of offerings to keep you in style this season, whether you like to splurge on high-end designer brands or keep it a bit more economical.

Good Health October 2016 7

20Twelve 2531 Broad Ave 901-275-8784 20twelvedesign.com

At left, Hazy Denim Flare Twin-set by Damee - $175. At right, Suede blend boho top and rosary style necklace. All from Muse.

GREG CAMPBELL

Muse 117 South Main 901-526-8738 museinspiredfashion.com

Fragrances by Maison Francis Kurkdjion ($167-$340) & Memo ($210-$250); Red Handbag By M2Malletier $1,163; Large Water Candle by Tom Dixon $200; Patch Chevron Handbag by Jerome Dreyfuss $1,317; Sungalsses by Tom Ford $352; Muse Blanc Candle $78; Koï Necklace by Charlotte Chesnais $2,050; Angelica Collection earrings and bracelet by Aurélie Bidermann ($390-$540); C’est La Vie cards $16. All at 20Twelve.

TROY GLASGOW

Some things never change: Our friendship and when we get our mammograms. Check with a doctor to see if you should get a mammogram.

Learn more at SisterPact.com. TM

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8 October 2016 Good Health

#memfit

train for life

Jennifer Robinson

police officer

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Name: Jennifer Robinson Age: 42 Occupation: Police officer Sport: Bodybuilding Support: My family has always been by my side and supportive through all my athletic activities. Why I work out: Training is life. I have always been involved in sports and athletics, so I always have time set aside for training or for a competition or race. Training and competing is a part of my life that I enjoy and it keeps me happy. Why did you choose to do fitness competitions? At the time, I was running track in the Police Olympics and I saw the photo results of an IFBB pro fitness show and I fell in love with the look of the physiques and the dynamics of their performances. I decided that I wanted to look like that. I thought twice about the gymnastic and tumbling moves, but I definitely wanted that look. I photocopied the pages, put them in my wallet and set the wheels in motion. What are the biggest misconceptions about competitions? I get a chuckle out of the idea that my contest prep diet consists only of fruit and salad — or jokingly, twigs and berries. During contest prep I enjoy food from all food groups. Another misconception is that I always look like I do on stage. I diet and train to achieve the stage look for the event. Leading up to the show I get leaner and leaner and afterwards, my training schedule and my look edges back to a maintenance level and my diet becomes much more flexible. What keeps you motivated to stay on track? I stay motivated by setting both short-term and long-term fitness goals in a wide variety of fitness-related activities. I may plan for a 5K run or a physique competition, a grappling/wrestling tournament, or power lifting event. Who/what inspires you? Gina Alliotti is my inspiration. She’s an IFBB Figure Pro. She is very successful in the fitness industry and she’s also a successful business entrepreneur. Bragging rights: The Women’s Physique division is a relatively new division to the bodybuilding organization called IFBB. Women’s Physique has been a part of the Olympia event four times. Olympia is an invitational only event which features the best athletes from each division world wide. I have competed at Olympia two times. Power song: Start training with “We Takin’ Over” by DJ Khaled. “Purple Lamborghini” by Rick Ross. End training with “Lovely Day” by Bill Withers Fitness goal: I want to travel to compete in one of those obstacle course type races.

JASON R. TERRELL

Favorite gear: Sunglasses for outdoor training and I keep a water bottle and thermal cooler with me always. I try to keep two meals ready so I can stay on track with my meals. Nobody knows: During contest prep, I enjoy baking. I bake cookies and cupcakes and bring them to work for my coworkers. I don’t taste or sample any of the goodies. Fit Tip: Have a specific goal and set short- and long-term goals. Keep at it. Consistency is key. Guilty pleasure: Cupcakes! Next up: Book travel for the obstacle course race.

Good Health October 2016 9

Food allergies don’t have to sink the holiday KELLEY BARNETT

Most people look forward to Thanksgiving as the kickoff to a food-filled holiday season. The crisp weather and falling leaves make us crave grandma’s dressing and chocolate pie. Then there are those of us with food allergies, up to 15 million Americans according to the Food Allergy Research and Education, who may dread the holiday season because of those heirloom recipes and the challenges we face at the dinner table. Let’s look at the top eight foods that cause 90 percent of allergic reactions – milk, eggs, soy, wheat, peanuts, tree nuts, fish and shellfish – and where they may be found in a traditional Thanksgiving meal. Turkey may contain wheat starch in the broth. Most pies contain both milk and eggs. Meringue and marshmallows can contain eggs. Breads are often made with wheat and eggs. Depending on the type of gravy, it may contain wheat in the flour, eggs, milk or soy. Butter is made from milk. Many desserts and baked goods contain milk, eggs, soy, wheat, peanuts, or tree nuts. Mayonnaise and ranch dressing are often made with eggs. Of course, crab, lobster and shrimp are shellfish. Fish may show up as an ingredient in Worcestershire and barbecue sauces. These are only a few examples of foods that may contain allergens. Anyone can be allergic to any food, and some individuals have multiple food allergies. You can imagine how difficult that makes navigating a holiday meal. The good news is there are ways you can help make the holiday less stressful for your allergic guests. » Consider preparing an allergenfree menu. Read every ingredient label and save packaging to show your loved one. It is important to include the allergic individual in meal planning so they can help you find safe alternatives and recipes. » If you decide to serve dishes that contain allergens, keep a designated area of your kitchen allergen

Light & Fluffy Mashed Potatoes from AllergicLiving.com Makes 6 servings - Free of Gluten and the Top 8 allergens

Ingredients free to prevent cross-contamination. In that area, every dish and utensil should be clean and only used for the safe dishes. Line pans with foil and cook allergen-free dishes first since trace amounts of an allergen can cause a reaction. » There are many substitutions that can be used to replace allergens in your recipes. The substitution used depends on the purpose of that particular ingredient. Always ask the allergic person about preferred substitutions. For example, someone with a dairy allergy may substitute with rice milk or almond milk. Someone with an egg allergy may use Ener-G Egg Replacer or applesauce in the place of eggs when baking muffins. » Make new, food-free traditions – play a game of flag football, paint a handprint turkey each year on the Thanksgiving tablecloth, or try a new board game. With careful planning and preparation, you can include all of your loved ones in a healthy and happy Thanksgiving! For individuals and families diagnosed with food allergies in Memphis and surrounding areas, the Food Allergy Alliance of the Mid-South provides support, education, advocacy, fellowship and fun with

meetings and events throughout the year. FAAM's medical advisor, Dr. Jay Lieberman of Le Bonheur Children's Hospital: “For our patients with food allergies, there are two issues that typically come up during fall holidays. The first is their fear of eating something they are allergic to, given these holidays are centered around food. The second is the social isolation or stigma that may come with their allergy. They may decide not to eat at the family meal. If you have a family member with food allergies, simply including them in the decision making and preparation of the meal can go a long way to make them feel included and make it more likely that their holiday is a safe one.” FAAM also offers free, educational presentations for schools and community organizations. Visit FAAM at faamidsouth.org to learn more. FAAM is recognized by these national food allergy organizations: » Food Allergy Research & Education, foodallergy.org » Kids with Food Allergies, kidswithfoodallergies.org » Food Allergy & Anaphylaxis Connection Team, foodallergyawareness.org

3 lbs. Russet potatoes ⁄4 cup plain dairy-free milk alternative

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6 Tbsp. dairy-free, soy-free margarine ⁄2 tsp. salt

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Method Peel potatoes and cut into 1 1⁄2 inch cubes. Bring a large pot of water to boil. Add potatoes and cook in a slow boil 15-20 minutes, until fork tender. Drain. Place potatoes in a mixing bowl. Mash a little. Add milk alternative, margarine and salt. Use a potato masher or electric mixer to combine. If using a mixer, stop when soft and still fluffy; do not overmix. *Consult with your physician with questions about your diagnosis, treatment plan and medical advice.

10 October 2016 Good Health

STACEY WIEDOWER

GAINING GR UND

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Revolutions Bicycle Co-op looks to boost cycling’s profile in the community, for bike novices and enthusiasts alike

JASON R. TERRELL

Ellen Cumba (left) and her son, Alijah, ride to Peabody Elementary School with Sylvia Crum., founder of Revolutions Bicycle Cooperative, and her son, Charlie, several days a week.

vid bicyclist Kendra Hotz has always loved to ride for recreation. Four years ago, she cycled up a notch and became a bike commuter. “I had always wanted to commute to work just because I love riding so much, but wasn’t sure how to do it safely,” said Hotz, who commutes 13 miles round trip to her job at Rhodes College. She followed blogs, studied safety guidelines and took two dozen practice rides during low-traffic hours. At first she rode to work two days a week, eventually making the switch to full-time bicycle commuter. And then a year later, she found a resource that could have helped her from the start: Revolutions Bicycle Cooperative, a Midtown-based organization for cyclists whose mission is “building an inclusive community by getting people on bicycles.” Founded 14 years ago, Revolutions has lately been involved in strategic planning to connect more Memphians with the resources they need to ride for fun, exercise and transportation. “We’re an educational organization who is working to connect people and bicycles because we believe we are building a better, more inclusive community by getting people on bicycles,” said Sylvia Crum, executive director. “We look at bicycles as a tool.” A lot of people, Crum said, view bikes as a kid’s toy. “Children are given a bicycle at Christmas and sent out to play,” she said. “We want children to be given bikes and view them as really fun. But we’re helping people who, say, want to ride with their children to get them to school. It’s an active form of participation. It gets your brain fired up because you’re peddling instead of riding in a car.” Obviously bicycling has health benefits. But it has communitybuilding benefits, too, and that’s partly what Revolutions Bicycle Coop is about. Its diverse membership of around 300 Memphis-area bicycle enthusiasts includes experienced cyclists and newbies, occasional riders and daily commuters. Members have access to the organization’s workshop tools and its classes, like “Basic Bike Assessment” and “Fix a Flat.” In the former, attendees learn the basics of

Good Health October 2016 11

GREG CAMPBELL

Every specialty and hard-to-find bike tool is available at this community bike workshop. If you don’t have it, chances are the folks at Revolutions do — and they share!

how a bike works, including how to be sure it’s in good working order and safe to ride. The latter teaches riders not only how to repair a flat and get back on the road, but also how to prevent them. The group has offered beginning rider classes, as well as a seasonal class called “How to Ride in the Street.” “We like to help people feel as confident as they do on the Green Line on the streets of Memphis so they can use a bicycle as transportation,” Crum said. “Especially among women, there’s a fear of going out into the street. We’ve run that class twice and we’ve really seen great success.” Hotz said the class is a gamechanger. “It is the class that I wish had existed when I started riding for transportation,” she said. “I needed someone to ride with me and show me the ropes and help me build confidence. This class is designed to do all of that.” Membership in Revolutions Bicycle Cooperative costs $50 a year and includes access to members-only classes and a T-shirt. Other resources, though, are free and open to the community, including a “women’s bike chat” that takes place every third Sunday at Revolutions’ shop at 1000 S. Cooper St. in First Congregational Church. (Bike parking is available on the Cooper side of First Congo.) Group rides are also free and open to the community, and they’re another big part of Revolutions’ mission. People come from across

the Mid-South to join Revolutions’ group rides. Joe Fennell, who gets around almost exclusively by bicycle and city bus, likes to take part in the regularly scheduled rides to connect with the community of cyclists that’s formed around the shop. Fennell started hanging around Revolutions shortly after its inception, volunteering off and on in the years since. “It was during volunteering that I learned the skills to maintain my bicycles,” he said. “Starting out with basic repairs, learning how to diagnose a bicycle for overhaul, to fully overhauling a bicycle.” Most recently, Revolutions has experimented with a business membership package that encourages work colleagues to try out bicycling together. Classes might include commuting, route mapping, group rides, bike tune-ups and more, and the organization welcomes feedback from local businesses on what might benefit their employees. “We’ll talk through street riding safety tips, things to consider if you’re going to ride out in business clothes to pick up lunch or go to meeting,” Crum explains. “We’ll tailor it from there.” Revolutions is moving and growing with the community in other ways. As Explore Bike Share runs a crowdfunding campaign with the goal of launching a bike share program across the city, Revolutions is getting in on the effort. “We feel like if we can educate people on how to be comfortable on the street, then when bike share

stations pop up, people will feel more confident,” Crum said. Mainly, Revolutions wants to make it easier for Memphians to ride, period. The group offers bike rentals at low cost – $5 for a standard bike, $10 for a family cargo bike that can carry children. Revolutions also sells refurbished bikes, raising funds for its educational programs while offering riders an affordable option to get them on the streets. “We’re really trying to connect people and bicycles and just be a resource to help people gain confidence about how to use a bicycle,” Crum said. Now that she rides almost everywhere for transportation, Hotz has discovered that this activity she happens to love comes with many benefits. “It’s good for my health, both physical and mental,” she said. “I feel more connected with the city, its people and neighborhoods. Riding a bike is a major money-saver compared to driving, and replacing car trips with bike trips – even if you only do it from time to time – is good for the environment.”

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Local & national bicycling resources Revolutions Bicycle Coop: revolutionsmemphis.com People for Bikes: peopleforbikes.org/statistics League of American Bicyclists: bikeleague.org City of Memphis Bikeway and Pedestrian Program : program manager Nicholas Oyler, nicholas.oyler@memphistn.gov Bike/Walk Memphis : program coordinator Bridget McCall, bridget@bikewalktn.org Explore Bike Share: explorebikeshare.com Places to Ride: memphiscyclist.com

12 October 2016 Good Health

2016 Fit Gear Gift Guide ERINN FIGG

It’s time for holiday shopping again! And sure, a gift of the latest hip, happening phone or a snazzy, expensive handbag may be fun for a while, but a gift that nourishes mind and body could potentially last a lifetime. With that in mind, here are a few suggestions for your friends and loved ones on a quest for a healthier lifestyle.

Hidrate Spark 2.0 The Hidrate Spark 2.0 water bottle syncs via Bluetooth with a variety of wearable fitness devices. A sensor inside the bottle records how much you drink and communicates your hydration levels to the accompanying app. Need a reminder? The bottle will also glow when it’s time to drink. ($48.95; hidratespark.com)

GUNNAR Computer Eyewear SnapLaces These no-tie performance laces are lightweight, rugged, customizable and the only one-handed lacing system on the market. They’re designed for athletes, but built for everyone, including children. Available in a variety of colors. ($14.99 for a four-pack; snaplaces.com)

Engineered to eliminate digital eye strain and block artificial blue light, GUNNAR is the only patented, computer eyewear recommended by doctors to protect and enhance your vision. Great for gamers, latenight computer users, migraine sufferers and more. The company’s website is packed with research and a vast amount of styles. (Prices vary; gunnars.com)

IMAGES COURTESY OF HIDRATE INC., SNAPLACES, GUNNAR OPTIKS

Good Health October 2016 13

Muse: The Brain-Sensing Headband When we put out a call on social media for healthy gift suggestions, several people enthusiastically chimed in with “Muse!” When we researched it, we found accolades by the likes of Oprah magazine and The Wall Street Journal. This brain-sensing headband syncs with your mobile device and measures brainwave activity during meditation sessions on its app. If you fail at meditating, it ZAPS YOU WITH AN ELECTRIC SHOCK! (Haha! No it doesn’t. Kidding. Sorry.) Let’s try again: If you get distracted during your meditation session, you’ll hear a crashing tsunami sound. Get back on track and you’ll hear calm waves. Go deeper: tweeting birds. Track your progress and master meditation with this high-tech tool that many people describe as “addictive.” And hey, meditation is a great addiction to have, right? ($249; available in black or white on choosemuse.com)

PRTTY PEAUSHUN Skin Tight body lotion Yes, it’s an interesting way to spell “pretty potion,” but regardless, this naturally sourced, vegan, and gluten- and toxin-free lotion is all the rage among celebrities and makeup artists. The tinted versions (light, medium, dark and deep) contain light-reflecting mineral particles to blur imperfections and visually enhance definition – just in time for those shoulder and leg-baring holiday dresses. Or, buy the “Plain” shade without the mineral glow and still feel fabulously soft. ($29; prttypeaushun.com)

Tazeka Aromatherapy Sometimes you need a little more than a breath of fresh air. That’s where Tazeka essential oil blends come in handy. Combining ethically farmed, certified organic essential oils with research and time-tested historical uses, Tazeka’s roll-on aromatherapy provides scent-sational solutions to issues such as insomnia, racing thoughts, PMS relief, decongestion, headaches and lagging confidence, to name a few. There’s even an aphrodisiac blend! The lipstick-sized bottles are works of art in themselves and perfect for stockingstuffers. * Good Health readers can use the promo code GOODHEALTH20 and receive 20 percent off all orders. ($39.50 for 8 ml bottles, or try a 2 ml tester for $14.50; tazekaaromatherapy.com.

SunTouch Plus Light and Ion Therapy Lamp Recommended by the Columbia Department of Psychiatry and the New York State Psychiatry Institute, this lamp produces prescriptionstrength 10,000-lux light (as recommended by the Mayo Clinic for Seasonal Affective Disorder). Designed to boost your mood and energy by mimicking the effects of a sunny sky, it also promotes more restful sleep by re-syncing your body’s internal clock. UV-free. Includes an attachment for aromatherapy capsules (sold separately). ($69.99; naturebright.com; shop around at mass retailers and Amazon for slightly lower prices.)

IMAGES, COURTESY OF PRTTY PEAUSHUN, TAZEKA AROMATHERAPY, NATURE BRIGHT COMPANY, MUSE

14 October 2016 Good Health

EXCUSE-PROOF FITNESS Three locals make it a lifestyle HOLLI WEATHERINGTON

I

t is November and we will soon be presented with opportunities to overindulge at every turn. The last two months of the year (and let’s

face it, the first two months, as well) are

not a time to make excuses and blow off any progress you’ve made this year. Dietitians, trainers and health buffs all agree, now is the time to stay the course and not give in to the temptation to slack. Even if you have not had a fit year, you can reset your routine starting now. Who says you cannot start at the end of the year? // We spoke to a local dietitian and all around healthy mama, as well as a super fit couple who stay consistent in their routines, in order to find out how they’ve managed to carve out a healthy lifestyle in this hectic world. And, they give us some of their top tips for long term fitness success!

TROY GLASGOW

Stephan Johnson and Catherine St. Pe´ at the National Ornamental Metal Museum

Good Health October 2016 15 Jamie Bailey works out five to six days per week, teaches spin classes, does yoga and has just started her triathlon training season.

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JASON R. TERRELL

Routines are habit forming There is a well-known quote (often wrongly attributed to Aristotle, but it came from American author, Will Durant) that encapsulates what it takes to master life. The quote says, “We are what we repeatedly do. Excellence, therefore, is not an act, but a habit.” If we dissect that a bit it’s basically saying that goals are accomplished not through will, but through routines that create a habits. Good or bad, whatever we repeatedly do become our habits and part of our daily routine. For Jamie Bailey, registered dietitian and spin (indoor cycling) instructor, her life truly hit a turning point when she created a routine around being a new mom. That was 10 years ago. Her weekly routine consists of daily morning workouts (she wakes up at 4:30), getting her kid to school and working a full day. Most days after work she teaches spin classes, as well as two 5:15 a.m. morning classes. If it weren’t for the routine of morning workouts, along with weekly meal prep and cooking at home, Bailey said her week, and state of mind, would be chaotic. “The only way I’ve been able to keep my weight down is physical activity,” she said. “If I stop moving, I start putting on weight.” If you’re saying to yourself that

she is some sort of super human, you’d be wrong. “I’ve actually struggled with weight all my life,” said Bailey, who manages electrolyte and metabolism disorders in patients with diabetes at DaVita Dialysis. “I was heavy as a child. I was picked on a lot.” Bailey, 37, remembers the crash diets of the '90s and did much of that during middle and high school. In college, things just got harder. The fad was “low fat foods” and all its varying substitutions. “I packed my lunch with low fat pop tarts and cream cheese and low fat chips with the Olestra, and I was gaining weight again,” she said. “It was all the stuff the media was telling you that you should be buying to be healthy and thin. But I was hungry all the time.” During college she got certified as a spin instructor but soon after, the workload with grad school and work took its toll. She stopped exercising completely and put on more weight. After meeting her sweetheart, Colin, and getting married, and then having her son, Noah, things began to shift toward being more active. “That was the last time in my life that I didn’t exercise," said Bailey. “As soon as I was cleared, I started walking Noah in the stroller.” Then she started going to the

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2. Surrounding yourself with people who don’t have the same (or any) fitness goals 3. Buying junk food to keep in the house 4. Skipping a Monday workout (you’ll lose motivation for the week)

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16 October 2016 Good Health

gym at 4:30 in the morning, and a switch flipped. “That’s when I really got stronger,” she said. “My diet got better. We eliminated the diet sodas, processed food, take out and got to only cooking at home and got big into knowing where my food is coming from, going to farmer’s markets and eating seasonally.” They keep a vegetable garden at home and do weekly meal prep every Sunday as a family. Catherine St. Pe´ and Stephan Johnson have been working out together since they started dating. They met about two years ago and continue to work out at French Riviera Fitness, Poplar Plaza. St. Pe´, 29, is a former marathoner, cheerleader and fitness competitor, and Stephan, 42, began strength training on his own in high school. Now they work out with a group of friends at the gym four times per week, along with their individual workouts. “My mom, aunts and grandmother were always active,” said St. Pe´, a dental hygienist at Reed Family Dentistry. “Working out has always been an outlet, a de-stressor.” For Johnson, fitness is a priority. “Once I started [working out], you get addicted to the results and how you feel and it allows you to consume more calories,” said Johnson, a solutions project manager at FedEx. “When you’re younger, it’s easier. You do anything and you’ll change. When you get older, you have to be more specific [in order] to change. Your body responds slower. The sandbox you play in gets smaller, but you can still play hard.”

Stephan demonstrates one of the group’s key moves: the decline push up on a Bosu (stability) ball.

“The more people who eat food from those who create it in lab coats, the more you're going to need those folks in white coats later in life.”

Keep it simple

STEPHAN JOHNSON

Every person on the planet needs and wants food, whether they have a healthy relationship with it or not. We cannot live without food but our relationships to food have gotten skewed. Modern society moved from farming to convenience packaging and large supermarkets. The system is set up for our convenience, not our health. Eating clean and lean most of the time keeps St. Pe´ and Johnson feeling good so when they do splurge, it doesn’t take a huge toll. “We can only eat badly for so long before getting sick,” St. Pe´ said. “With food, you have to define what happiness is," added Johnson. “Everyone thinks it’s that first mo-

ment of putting it on your lips. Is consuming it for those few minutes of bliss worth the three hours of feeling like crap afterward? Some people react to aesthetics – how do you look? The more pointed end of this is how do you feel?” Simple meal prep is a tried and true way to control what and how much you are eating and it doesn’t have to be elaborate. Take it from Bailey, who meal preps with her family every Sunday night. “It may take me two hours [total] to chop and bag, cook and clean up,” she said. “Give yourself a couple hours to prep. My most favorite method is roast. I wash the veggies,

I put a little cayenne and salt and olive oil. I’ll have three to five pans of stuff ready so I don’t have to look for food during the week.” And don't get too caught up on a menu, she added. “You may change your mind. Making a menu doesn’t teach you how to eat, it teaches you to be frustrated with your menu.” Yet, having plenty of the healthful foods you love readily prepared and available in the fridge is a relief. “People spend a lot of time making it very complicated. We’ve had friends come over for dinner and they realize how uncomplicated the food we prepare is,” said Bailey.

“We as a society have to get back to making dinner. Get some lettuce, chop it up, have some meat, some rice. Quit making it so complicated. The dishes should be simple. If it contains more than five ingredients, I’m probably not going to make it.” Eat seasonally and try the cooking methods that are the easiest and allow you to make the most food at once, she advised, and cook more food than is needed to feed your family to eat in one meal, so you always have leftovers.

Before you go making excuses … All of our subjects agreed, you have to do what you are willing to do and decide what your goals are. Then, create a plan and execute it consistently. Not everyone is willing to work out six days per week, more than an hour at a time, and give up certain foods to attain an athletic and cut physique. But that’s OK.

Good Health October 2016 17

Body size isn’t the true measure of health. “This whole thing is not a sprint, it’s a journey,â€? said Bailey. “Don’t be defeated when you overdo it. Just keep going.â€? But don’t give these folks any excuses about not having time. “Let me tell you about my day before you tell me you don’t have time,â€? said Bailey. “Working out is part of my day. When I don’t go I’m a little sluggish, my temper is a little shorter. I just don’t feel like I’m on my A-game. I’m on my B-game.â€? St. Pe´ concurs. “I wake up at 4:30 in the morning and don’t get home until after 8 p.m. You make the time for everything that is important to you,â€? she said. “Your health is what is going to keep you around and if you want to be around then you have to take care of yourself.â€? Johnson and St. Pe´ said they get their fair share of detractors, even haters. “People have a defense mechanism to say to us, ‘You must be obsessed,’â€? Johnson said. “Humans come from being active. We are normal. People look at someone who

Top 5 new fit habits to form 1. Always meal prep for the week. 2. Don’t wait until you’re starving to eat or you’ll end up eating anything in front of you; the good, the bad and the ugly. 3. Drink more water, eat more fresh produce and use healthier cooking alternatives to oil, salt and sugar. 4. Prioritize your workout. Make it a scheduled appointment with yourself. Add it to your calendar if that helps. 5. Don’t call it a diet. Think of it as a life change.

TROY GLASGOW

Stephan Johnson performs a difficult strength move called a “Turkish get up.�

exercises one to two hours a day as excessive when we [as a species] used to be outside all day long being physical.� “Technology makes us lazy,� he continued. “Now we have the knowl-

edge and the time to do [exercises] and many of us choose not to do them.� Because of their dedication to maintaining fit bodies, all these folks have the freedom to enjoy

their lives and not be stressed about food, body image or getting sick. “The body helps you when you help it,â€? Johnson said. “It gives you energy and makes you live longer. The more people who eat food from those who create it in lab coats, the more you’re going to need those folks in white coats later in life. Do your own research and find out what is healthy and what isn’t. Take ownership of your health.â€? Everyone’s motivation is different. When it comes to being fit, healthy and active, you have to decide whether or not you’re worth the investment. “I’m a better me when I take care of me,â€? Bailey said. “I can give my husband a better wife and my son a better mother when I’m a better self,â€? she said. “When you sit down at the end of the day and think about why you’re eating what you are and why you do what you do, ask yourself are you worth a little better?â€? said Bailey. “I feel like my family deserves the best me, and I deserve my best me.â€? See Johnson and St. Pe´ do some intense exercise moves in our Work It Out, p. 18-19.

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18 October 2016 Good Health

WORK IT OUT

Body-building couple share some intense workouts to take your gym time from meh-core to hardcore This is one power couple who encompasses the term, literally. Catherine St. Pe´ and Stephan Johnson work out regularly at the gym (St. Pe´ has actually been in fitness competitions) with a group of four friends doing more than an hour of strength training, circuits and hard core body work, followed by cardio. Days they’re not with the group, they get in circuit workouts or straight cardio. This group does everything hard core with four sets instead of the regular three. Typically, they do one warm-up set, then three working sets. “The difference between the warm-up set and the active sets is intensity,” said Johnson.

Gym beasts they are, it’s no joke. They only work out with people who can add to the group and want to train hard. They go heavy on weights, the girls, too, and it shows in their strong and toned physiques. Here is just a sample of the types of exercises they do in a given week, demonstrated on the grounds at the National Ornamental Metal Museum. *Note: This workout is not intended for beginners. These are highly experienced body builders who lift heavy. Intermediate to advanced – use the weight you are comfortable with and slowly progress to heavier. Newbies, get with a trainer first to learn proper weight lifting technique.

2

1 Exercise 1: Jump Rope Get one long enough to clear your head and barely graze the floor. If it’s too long, you could trip on it. Keep shoulders and back straight and keep arms out at your sides. Use your wrists to rotate the rope. Do a warm-up set, then do one minute of jumping in between your strength sets to keep the heart pumping through the whole workout. Steady single jumps with minimal half-time jumps. Work it hard!

3

Exercise 2: Heavy dead lifts (works back of legs)

Exercise 3: Weighted Squat (works legs, abs, back)

Start with a barbell with weight that you can safely handle while bending over at the hips. Bend at hips to grip the barbell. With heavier weight it’s best to grab the bar with one hand over and one hand under. Pull the bar from the floor until you’ve locked your hips and knees. Keep you lower back neutral. Stand up straight using the strength of your legs and core, then slowly bend at the hips first, then the knees to put the barbell back down, for one rep. Do five reps if very heavy, 10 if moderately heavy.

Start with a heavy barbell. If it’s too heavy to lift up over your head, have someone carefully place the heavy barbell on your shoulders and take it back off when you’ve completed the set. With weight firmly placed on shoulders and a wide grip, slowly bend the knees, lower slowly at the hips into a deep, low squat. Slowly lift back up, for one rep. Do five reps if very heavy, 10 if moderately heavy.

PHOTOS BY TROY GLASGOW

Good Health October 2016 19

4

Exercise 4: Pick Ups (full body) You have to have some serious strength for this one! With a heavy barbell, start in a low squat position and lift the weight, overhand grip on the bar, then while still in squat, quickly pick up the barbell and transition to an underhanded grip. From there, slowly stand up to straight. Step one leg back for stability and lift the barbell over your head, keep grip the same, feet planted. Slowly lower your arms, then step back and drop the weight in front of you. Do five reps.

5

6 Exercise 6: Pull ups Note – do not perform with fingertips; this is a demonstration only (and the chain is for effect). To build up into pull ups, exercise your back and arm muscles. Until you can lift your chin up to the bar, practice on a machine that assists at the gym and also do attempts while hanging. Maximize your pull ups by going with a wide grip. Do 10 reps for full pull-up, 20 for assisted.

Exercise 5: Oblique abs with medicine ball Sit in a “C” position on a mat. Grab a 12-pound medicine ball and hold it in the center. If you can, lift legs slightly off the ground. Then rotate the medicine ball to the left side, the right side for 20 reps. Repeat four times.

20 October 2016 Good Health

Dealing with the onset of Alzheimer’s It’s a disease that affects a growing number of Americans, but there are ways to cope The 10 early signs and symptoms of Alzheimer’s

ERINN FIGG

When the impromptu road trips began, Margaret Chatham and her family began to suspect that her grandmother’s occasional memory problems might be a bit more serious. “The biggest telltale sign was the driving. She would drive and she would get lost, meaning, she’d literally be halfway across the state when we found her,” said Chatham, of Jackson, Mississippi. “That was kind of our big flashing red light that something wasn’t right.” Chatham’s grandmother, Jean Bell, died of Alzheimer’s earlier this summer after a nearly 15-year battle with the disease. Alzheimer’s, the most common form of dementia, is a progressive disease that attacks the brain cells, causing memory loss and cognitive decline. It is the sixth leading cause of death and currently affects more than 5 million Americans, according to the Alzheimer’s Association, the world’s leading voluntary health organization in Alzheimer’s care, support and research. At the moment, there is no cure or prevention, although there are medications that can manage symptoms. Survival can range from four to 20 years, depending on other health conditions and age. After Bell’s diagnosis, the early years weren’t so bad, Chatham said. Bell could still live independently, but began displaying signs such as repeating herself, forgetting the name of her bank and confusing significant family memories and dates. “Then she got to a point where she couldn’t live alone. She would forget to take her medication, she would forget to take a shower or brush her teeth or wash her hair, she would wear dirty clothes,” Chatham said. “And for my grandmother, who was always this paragon of grace and elegance, that kind of thing was really a big shocker for us.” The family moved Bell into an assisted living facility, where she was later transferred to a memory care unit that provided around-theclock assistance.

The Alzheimer’s Association’s website has a chart to help people determine whether these signs are normal signs of aging or indications of Alzheimer’s Disease.

1. Memory loss that disrupts daily life,

such as forgetting important dates or events, asking repetitive questions or forgetting recently learned information.

2. Challenges in planning or solving

problems, such as paying bills, following recipes or concentrating.

3. Difficulty completing familiar tasks at

home or work, such as driving to a familiar location or managing a budget.

4. Confusion with time or places, such as losing track of seasons or the passage of time.

Changes in the brain Scientists continue to unravel the complex brain changes involved in the onset and progression of Alzheimer’s disease. It seems likely that damage to the brain starts a decade or more before memory and other cognitive problems appear. During this pre-clinical stage of Alzheimer’s disease, people seem to be symptom-free, but toxic changes are taking place in the brain. Abnormal deposits of proteins form amyloid plaques and tau tangles throughout the brain, and once-healthy neurons stop functioning, lose connections with other neurons, and die. The damage initially appears to take place in the hippocampus, the part of the brain essential in forming memories. As more neurons die, additional parts of the brain are affected, and they begin to shrink. By the final stage of Alzheimer’s, damage is widespread, and brain tissue has shrunk significantly. Source: National Institute on Aging

Adina Samberg, a licensed social worker with Alzheimer’s and Dementia Services (ADS) of Memphis, says care for families and caregivers is just as important as care for the patients when dealing with Alzheimer’s Disease and other forms of dementia. “We offer up to six free support groups a month between our two centers. One is a spousal support group because we know that sometimes there may be different issues or feelings that spouses are dealing with,” Samberg said. “We also have general support groups and we’ve recently added one specifically for caregivers called Coping with Car-

5. Problems understanding visual or

spatial relationships, such as difficulty reading, judging distance or identifying colors.

6. Struggling with words while speaking or writing.

7. Misplacing things and being unable to

retrace steps to locate them – also, putting things in unusual places.

8. Frequent displays of poor judgment,

such as giving large amounts of money to telemarketers or paying less attention to personal hygiene.

ing, which is more focused with speakers addressing different topics.” With locations on Hickory Hill and Raleigh LaGrange roads, ADS provides adult day care services for people with Alzheimer’s and other forms of dementia. During support group meetings, however, those services are free. “We recognize that these loved ones can’t be left home alone in most cases, so support group participants can bring their loved ones to our program while they attend a meeting,” she said. For most people, the support groups can be a great source of

9. Withdrawing from work or social activities.

10. Changes in mood or personality, such

as becoming anxious, suspicious, fearful or depressed. Source: alz.org

For more information Alzheimer’s and Dementia Services of Memphis, 901-372-4585, adsmemphis.org Alzheimer’s Association, Mid-South Chapter, 901-565-0011, alz.org/altn

Good Health October 2016 21

Fast facts about Alzheimer’s » According to 2016 statistics, an estimated 5.4 million Americans have Alzheimer’s Disease. » 5.2 million people with Alzheimer’s are 65 and older, while about 200,000 people are younger than 65. » 1 in 9 people age 65 and older has Alzheimer’s Disease. » Someone in America develops the disease approximately every 66 seconds. » Among the top 10 causes of death in America, Alzheimer’s is the only disease that currently can’t be prevented, cured or slowed. » Barring a major breakthrough, by 2050, the number of Americans with Alzheimer’s is projected to be 13.8 million. Source: Alzheimer’s Association, alz.org

healing, Samberg said. “We laugh and we cry, and I think it releases toxins and pent-up feelings, which is important. It’s just a safe place where people can express what they’re really feeling,” she said. “Just trying to cope with ‘This is not the person I married’ or ‘This is not my mother’ are some of the issues that support groups allow people to get off their chests.” Meanwhile, they also try to focus on the positives. “This whole philosophy of dealing with dementia now is to really try not to look at it as a diagnosis of doom, as devastating a disease as it is,” Samberg said. “Try to see the person as still in there, try to hold on to their essence and what they still can do, and try to connect to their past – basically, just try to find the light in the dark.” Chatham said that’s exactly how she saw her grandmother, even during the final days. “Even though her memory had gone and sometimes she wouldn’t remember me, there would be little flashes of the grandma I used to know. One thing that would come through was her humor. She would

News alert update

GETTY IMAGES

come out with a crack sometimes and we would not be expecting it, and it would be the funniest thing,” Chatham said. “And whenever we’d say, ‘Bye Grandma, we love you!’ she’d still always say, ‘You’d better!’ That was the last thing she said to me the last time I saw her.”

The majority of what has been discovered about Alzheimer’s disease has happened in the last couple of decades, according to Alzheimer’s Association, the global non-profit dedicated to ending the disease. Such discovery has led to a greater understanding of what is happening within the brain, but not exactly what causes it or how to reverse it. But that may be changing. Late this summer, a study in the journal Nature hailed a new therapy that removes the amyloid proteins in the brain, the culprits that clog up and destroy the brain’s neurons and lead to Alzheimer’s disease. The treatment, aducanumab, is made up of antibodies, tiny y-shaped proteins that latch on to dangerous substances in the body, signaling the immune system what to clear away. The treatment was shown to be highly effective at reducing the amyloid plaques in patients with mild dementia after just one year. This treatment is touted to be the first big breakthrough for Alzheimer’s in 25 years. Trials are currently underway in North America, Europe and Japan. If the trials are successful, the companies will go on to apply for FDA approval to sell the drug in the United States.

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22 October 2016 Good Health

Becoming a morning person Tricks to get you hopping out of bed instead of hitting the snooze button and stick to it: Drink some herbal tea, read a book or a magazine for 20 minutes, do some relaxing stretches – whatever floats your boat, but stay consistent every night. Eventually, your body will recognize these activities as signals that it’s time to start shutting down. You’ll sleep better and wake up feeling more refreshed. Watch your screen time: Turn off all electronic screens at least an hour before bed. Research shows that the blue light they emit shifts circadian rhythms – the body’s biological clock – and disturbs sleep more than natural light does. Keep your cool: A room temperature of about 65 degrees is ideal for the best sleep, per the National Sleep Foundation. (Read the full article here: dailyburn.com/life/lifestyle/how-to-become-a-morning-person/)

ERINN FIGG

We all know people who spring out of bed in the mornings, no caffeine needed, full of vim and vigor and ready to take on the world. And then there are those of us who hit the snooze button until we practically break it, lie in bed and groan for a while, and guzzle coffee until we finally can summon the energy to put just one foot on the ground. Then we have to give ourselves little pep talks to put down that other foot. I fall in that second category and I’m not going to lie: I’m jealous of all you morning people. I wish we could trade lives for a week. Fortunately, experts say there’s hope for members of the “Please, Please, Please, Just 10 More Minutes of Sleep” tribe. Here are some of their tips on how to trick your body to become a morning person – or at least get a little closer to reaching that goal.

Five easy steps Over at Entrepreneur magazine, Hal Elrod, author of “The Miracle Morning,” suggests the following steps for boosting your morning motivation: Set positive expectations for the next day: Let your last thoughts before falling asleep fuel the first thoughts you have in the morning. We fall asleep excited the night before a vacation or a holiday and wake up feeling equally excited, right? So even if the following day is loaded with work and deadlines, take a moment to mindfully create a positive expectation before you close your eyes at night. You might be surprised by how it affects your attitude in the a.m. Move your alarm clock out of arm’s reach: You’ll have to physically get out of bed to turn it off. That movement alone will help get your body into action mode. Brush your teeth: Once you get out of bed to turn off your alarm, stay standing! To give your body

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After six to eight hours of sleep, your body needs water. Often when you feel tired in the mornings, you need hydration, not more sleep. some gentle time to wake up, brush your teeth and splash some water on your face as soon as you get out of bed. It sounds simple, but Elrod says it can help you get motivated. Hydrate: After six to eight hours of sleep, your body needs water. Often when you feel tired in the mornings, you need hydration, not more sleep. Make drinking a full glass of water a top priority in your morning routine. As a result, you’ll probably find yourself feeling much less fatigued. Exercise: Elrod suggests breaking a sweat before you hit the shower. It’ll get your circulation going and most likely improve your mental performance and mood. (Read the full Entrepreneur Mag-

azine article.)

Trick yourself The Daily Burn has 19 ways to trick yourself into becoming a morning person. Here are a few we particularly like, based on the premise that the better your sleep quality is, the better you’ll feel in the morning. Slow and steady wins: If you need to shift your current schedule to an earlier one, start switching to an earlier bedtime in small 15-minute increments for a while and ease into it. You’ll create a more lasting change than by trying to accomplish it abruptly. Establish an evening routine

Try the following apps for additional assistance in conquering the morning blahs: BetterMe: We can’t say it better than the app description. “BetterMe is an app for people who will try anything to better themselves. The app uses public humiliation to help keep your appointments to achieve your goals and to jump out of bed in the mornings. … If you fail, each of these features will humiliate you by posting a message on your Facebook wall.” (Free; available for iOS and Android) Wake N Shake Alarm Clock: You’ll have to WORK to turn off your alarm with this app. Shake your phone until a bar fills your phone screen to 100 percent. And don’t slack off on that shaking, or the bar will slip back down. (99 cents; available for iOS) f.lux: Available for a variety of platforms, f.lux adjusts the color of your device’s screen to the time of day, helping you avoid harsh blue light at night that may disrupt your sleep patterns. Learn more about the free desktop and mobile app at justgetflux.com.

Good Health October 2016 23

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24 October 2016 Good Health

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