Good Health Memphis

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FE BR UA RY 20 15

Tennis in Memphis is

BACK with the 2015 Memphis Open

HEALTHY

gift ideas for Valentine’s Day

How to have a happy

RELATIONSHIP Local couples share their secrets

Crockpot Greek

CHICKEN Try this heart-healthy meal

Top-ranked American tennis pro JOHN ISNER heads to Memphis

Good Health

901.683.7255 • 1 365 SOUTH GERMANTOWN ROAD

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Good Health

February 2015 Features 4 Close at heart 6 Research center to host summit on breast cancer 10 Teens report widespread abuse in fed survey 14 Memphis Open; 10 reasons to attend this year’s tournament 18 Postoperative home preparation 19 How to have a happy, healthy relationship

Departments 7 Memfit: Sarla Nichols and Jimmy Lewis 8 Fit to Flatter: Healthy Valentine’s Day gifts 12 Memfit: Theresa Childress and Aaron Sams 16 Race Spotlight: Move it Memphis 10K/5K photos of John Isner courtesy of the U.S. Tennis Association

17 Race Calendar 22 Work it Out: Swiss Ball exercises 24 Financial Health: 5 ways to avoid identity theft 26 Food Clues: Are you and food in a dysfunctional relationship? 28 Slow cooker Greek chicken with lemon potatoes

Columns

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25 Campbell Clinic develops a new approach to non-surgical treatment of athletic injuries — Dr. S.F. Martinez, Campbell Clinic

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cover story 10 reasons to attend this year’s Memphis Open

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Good Health

from the editor

SARA P. SHIRLEY Good Health editor

When it comes to healthy living, there’s strength in numbers. Having a support system is often key to successfully implementing new lifestyle behaviors and sticking to them. With Valentine’s Day right around the corner, and because February is American Heart Month, we decided to shine a light in this issue on relationships. We spoke with several local couples and asked them to share their secrets to happiness with us (page 19) and we also spotlighted two fit couples who work out together. Check out our healthy Valentine’s Day gift guide (page 8) and don’t miss nutritionist Blair Mize’s column on having a healthy relationship with food (page 26). We also consulted with the experts who work to bring awareness to teen dating violence and have a list of tips for parents with teenage children. Other regular features include our at-home exercise guide and heart-healthy recipe. Of course, people don’t have to be in a romantic relationship to enjoy the benefits of a workout partner. Friends and family are great for workout support, and places that offer group exercise classes foster fitness friendships that lead to elevated levels of motivation. I’d love to hear how working out with a friend, colleague or loved one has positively impacted your life. Brag on your biggest fitness fans at facebook.com/goodhealthmemphis with the hashtag #healthypeerpressure. So many Memphians support one another in healthy endeavors, and that’s great news worth sharing. I hope you enjoy this issue, and please send any feedback to me at patterson@ commercialappeal.com. To good health,

Editor Sara P. Shirley patterson@commercialappeal.com Good Health Memphis magazine is a healthy lifestyle publication from The Commercial Appeal. Good Health is published monthly, with distribution in the newspaper as well as in area medical practices and other strategic rack locations. All rights reserved. Reproduction in whole or part without written permission is prohibited. Copyright 2015.

Design Brent Fisackerly Ashley Kumpe Jason Terrell Photography Jason Terrell

Contributors Erinn Figg Kathryn Justice Leache Blair Mize

Mary Coffman Nathan Berry Mishala Bryant

For information on advertising in Good Health magazine, contact Sara Patterson Shirley at 901-529-6513 or e-mail patterson@commercialappeal.com. 495 Union Avenue, Memphis TN 38103

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heart disease

surviving the silent killer

By Mishala Bryant

CLOSE

heart

Local fashion designer to create custom dress for lucky donor

Have you ever dreamed of owning your very own custom-made dress? Now is your chance. For every $50 donation made to the Go Red for Women campaign, you’ll receive one entry into the Go Red in Couture contest to win a one-of-a-kind red dress designed by Tara Skelley, founder and designer at the Dilettante Collection. The lucky winner will be drawn on Feb. 27. The winner will then meet Skelley for a breakfast consultation to discuss the design, fabric and flow of the dress. The lady also will meet Skelley for dress fittings before the final design is unveiled at the 2015 Go Red for Women luncheon. The winner will join Skelley at the luncheon — which will take place June 4, at the Great Hall in Germantown — and will model her couture dress during the luncheon’s program. To enter, simply make a $50 donation online at memphisgored.ahaevents.org or call the local AHA office at 901-383-5413. You can also mail a check to the office at 2170 Business Center Drive, Suite 1, Memphis, TN 38134.

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Friends Williams, Boulanger battle, overcome heart disease diagnoses Living with an illness can be frightening. But Anita Williams and Sophia Boulanger — friends, coworkers and heart disease survivors — were determined to not let heart disease take over their lives. According to the American Heart Association, heart disease is the No. 1 killer of women, causing one in three deaths each year. Williams was 31 and had just given birth to her second son a few months prior when she first experienced symptoms of what she thought was the flu. “I was feeling very lightheaded,” she said. “I sat down in the living room, and my left arm began to tingle and ache all the way down to my hand.” Williams realized she was experiencing symptoms of heart disease, which had claimed her father’s life at age 51. She had her husband rush her to the emergency room, where her blood pressure readings were at stroke levels. The emergency room physician assumed she had abused

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Anita Williams drugs and asked her outright if she had used cocaine. Williams, who had never used drugs of any kind, was shocked by the question and answered no. A cardiologist came in and demanded further testing be done. That evening, she had her first heart procedure: a stent in her right coronary artery, which had a 90 percent blockage. Since then, she has undergone triple bypass surgery and another stent procedure. Her own experience with heart disease has led Williams, who is now 51, to be mindful of others. One evening in

days.” Making the necessary dietary changes has been difficult for Boulanger, who is a self-professed lover of sweets and food from her Filipino heritage. Changing to a heart-healthy diet was a “rude awakening,” said Boulanger, who also suffers from diabetes. Williams’ presence in Boulanger’s life, however, has had a positive impact. “She’s definitely a lot healthier than I am and I try to emulate some of her healthier habits,” Boulanger said. “It’s been good to talk to another heart survivor who understands what you’ve been through and constantly going through. She keeps me going and always encourages me especially when I’ve made the ‘right and healthier’ choices.” Being co-workers is a blessing in disguise for both ladies. By watching out for one another, as well as keeping one another on track with their diet, they have both found strength to beat heart disease. About the author: Mishala Bryant is 2010, as she was leaving work at the Hilton Hotel in East Memphis with Bou- a communications intern for the Amerilanger, she noticed something was not can Heart Association-Memphis. Photo courtesy of AHA-Memphis. right with her friend and colleague. Boulanger stopped to catch her breath. Williams was aware that her friend had recently had heart surgery National Wear Red Day is Feb. 6, and and suggested she call their mutual the American Heart Association wants cardiologist, Dr. Stacy Smith, first thing you to show your support in the fight against the nation’s No. 1 killer by in the morning. wearing red. Boulanger heeded her friend’s adWhether it’s a red tie, scarf, or a red vice, which potentially saved her life. dress, share your pictures of you and your office dressed in red using “Two days later, they found five block#MemGoRed. ages that were 80 percent blocked,” You can also e-mail your pictures diBoulanger said. “I underwent bypass rectly to lori.pope@heart.org. surgery and was in the hospital for 12

Sophia Boulanger

WEAR RED

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health

breast cancer education

By Sara P. Shirley

Research center " to host summit for black women A new breast cancer summit will be held in Memphis to raise awareness about the disease in the black community. The summit, titled “LIVE! African-American Women Surviving Breast Cancer through Education, Early Detection, Screening and Treatment� will be Feb. 7 at the University of Tennessee Health Science Center, from 10 a.m. to 2 p.m. The free event is open to breast cancer survivors, women who consider themselves at risk for the disease or those whose lives have been affected by breast cancer. In Memphis, black women are more likely to be diagnosed with breast cancer at a later stage than white women and are also more likely to die from the disease. The summit aims to gather around 500 black women of various ages, education and socioeconomic backgrounds. More than a dozen vendors will be available. Participants will also receive manicures, seated mini-massages and a gift bag.

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“Together, we are committed to the reduction of breast cancer’s mortality rate ... ,� said Patricia Matthews-Juarez, Ph.D., co-director of the RCHDEE.

Interested participants must register in advance. Women will have the chance to receive a free photo session, and the photos will be used in an exhibit titled “LIVE! Just as we are!� The exhibit will be displayed throughout the city, starting with the Benjamin L. Hooks Central Library. To register, visit uthsc.edu/livejust-as-we-are-registration or contact Mario King at 901-4481681 or mking49@uthsc.edu. For more information on the awareness efforts, visit facebook.com/livejustasweare and twitter.com/just_ar1.

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Sarla Nichols Yoga teacher and writer Jimmy Lewis founder of Relevant Roasters

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#memfit

healthy peer pressure photo by

Nathan Berry

HOW THEY MET Working togeth- SHE TAUGHT ME Enthusiasm er at Squash Blossom Market in 1979

FAVORITE FITNESS ACTIVITIES Yoga, cycling, walking EXERCISE ROUTINE Daily

WHAT WE ALWAYS KEEP IN THE FRIDGE Yogurt, Sarla’s dal, vegetables, organic whole milk, tahini, eggs

asana and meditation practice, spin class twice weekly, outdoor cycling several times weekly

FAVORITE DATE-NIGHT RESTAURANT Bounty

efits of physical fitness.

takes spin class at Victory Bicycle.

HE TAUGHT ME Perseverance

FITNESS GOALS Weight manage-

NEXT UP Staying the path ment, strength building, aerobic fitness, stamina and mental stability and clarity

OUTSIDE OF THE GYM, WE FAVORITE GEAR Yoga mat, WE WORK OUT TOGETHER LIKE TO We don’t go to the gym. Orbea bicycles We practice at home. Otherwise, BECAUSE We enjoy each other’s NOBODY KNOWS Sarla was an we’re outdoors enthusiasts. Sarla company and we both value the benuncoordinated little kid. Jimmy has a penchant for flying off his bicycle seat onto asphalt.

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Dark Chocolate Trufes Dark chocolates contain antioxidants and have been shown to lower blood pressure in people of a certain age with mild cases of high blood pressure. A word of caution: these health beneďŹ ts don’t cancel out the need for appropriate daily caloric intake, so enjoy dark chocolate godiva.com delights in moderation.

Picnic Pack

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This “Wine Lovers� picnic backpack was made for two. The front compartment stores (and comes with) plates, glasses, napkins, silverware, cutting board, cheese container, corkscrew and stopper. There’s also a space for a nice bottle of wine. The back is roomy and insulated for food storage.

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$48.99

picnicfun.com

Essential Oil Kit

This “Lovers� essential oil sampler was created to spark romance. Combine these sensual scents to create a one-of-kind aroma for your relationship. This kit contains a 1/8 ounce vial of organic Clary Sage, organic Ylang Ylang, organic Palmarosa, organic Sandalwood, organic Patchouli, and a 1/24 ounce of Rose (Chinese). mountainroseherbs.com

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Body Building Kit Help your honey bring workouts home with a few easy-to-store tools. The Gold’s Gym K10 7-in-1 Body Building Kit includes a pull up bar with ab and core straps, rotating push up handles, toning wheel, eating guide and exercise chart.

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Garden Bon Bons This mouthwatering gift box contains items for planting, not eating. These “truffles” are composed of organic compost and seeds. There are a variety of gift boxes containing seeds for Italian herbs, herbal teas, culinary basil, cocktail garnishes, edible flowers and grilling herbs. moultonology.com

$16

Tandem Bicycle Ride in style with your someone special. This red beauty is a Greenline Bicycles Independent Pedaling 7-Speed Tandem Beach Cruiser.

Spice Kit

$39

Heat things up and take a culinary vacation with a spice kit. This Mexican Spice Kit contains a recipe book and the following 12 spices: ancho chili powder, cayenne, cloves, coriander, garlic powder, marjoram, chili powder, crushed red pepper, Mexican oregano, cinnamon, cumin and paprika. thespicekit.com

$299

wayfair.com

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dating violence

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Teens report widespread abuse in fed survey tatistics suggest that intimate partner violence among teens is a widespread public health issue. In a recent federal survey, more than 10 percent of American high-school students reported experiencing physical abuse by a dating partner. Another 10 percent of students said they experienced sexual abuse by a dating partner within the last year, according to a 2013 report from the Centers for Disease Control and Prevention. Deborah Clubb, executive director of the Memphis Area Women’s Council, said the problem of teen dating violence is likely much more common than official statistics suggest, perhaps up to four times as common. “When people are horrified by (Shelby County’s) 26,000 domestic violence calls a year, multiply it by four, and you get maybe some sense of what goes on in people’s homes day in and day out around this county,” Clubb said. “That’s also true at our schools. Girls are being groped and shoved and called everything in the world.”

By Kathryn Justice Leache proj

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Dating violence is defined as everything from physical violence — slapping, shoving or other forms of assault — to sexual abuse, including rape or the threat of sexual violence. Also included in the spectrum of dating violence is psychological abuse, emotional abuse and stalking. Dating violence can also occur electronically, such as repeated, unwanted texting or messaging, or the posting of personal sexual information or photos online. Unlike the broader category of domestic violence, which can also refer to violence between family members, intimate partner violence is mired in the complicated web of need, desire and vulnerability that accompanies romantic relationships — and

teen girls are inordinately likely to be the victims of IPV. According to a Department of Justice report, girls and young women ages 16–24 were three times more likely than other age groups to be victimized by a romantic partner. February is Teen Dating Violence Awareness month, and is sponsored by Break the Cycle, a national nonprofit that educates young people about avoiding abusive, controlling or otherwise toxic dating relationships. In the majority of reported instances of teen dating violence, the boy is the abuser and the girl is the victim, though given the complex nature of intimate relationships, any relationship has the potential to become abusive.

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Vachenzia McGraw-McKinney, special

he projects coordinator for the Shelby County

Schools Coordinated School Health department, shared data from the CDC’s Youth Risk Behavior Survey that suggests more than 2,000 SCS students were the victims of dating violence — both physical and sexual — in 2013. The CDC survey also notes that teen victims of intimate partner violence are statistically more likely than their peers to have lower grades, smoke cigarettes and use drugs, have unhealthy eating habits and engage in risky sexual behavior. Additionally, unhealthy relationships between young people often result in teen pregnancy, further perpetuating the cycle of domestic violence. The cyclical nature of intimate partner

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What can parents do? yourself. Websites with excellent L Educate information about teen dating violence issues include itstimetotalk.org, teendvmonth.org and breakthecycle.org. for red ags. Is your child in a 1 Watch relationship where one partner is overly jealous, controlling or critical?

yourself and your partner. ☛ Respect Young people learn much of what they know about relationships from their parents. Model healthy communication skills and self-respect in the home. think your child may be the perpetrator in # Ifa you violent relationship, help him or her seek

counseling. The Exchange Club Family Center of Memphis (exchangeclub.net) offers a number of family programs and services, including anger management classes for teen girls and a course for unruly or violent teen boys.

teen is being threatened or stalked, but S Iftheyouroffender can’t be criminally charged, it’s

still possible to ďŹ le an order of protection, which creates a public record of a pattern of abuse.

violence is part of what makes it so insidious and difďŹ cult for teachers, counselors and other concerned adults to confront. Clubb points out that emotional, physical and sexual abuse can become normative to a child living in a house whose adults are trapped in a pattern of dysfunction and violence in their own relationships. Those same children have a greater chance of becoming victim or abuser themselves if positive, healthy relationships are never modeled for them. “Relationships make you grow and prosper and feel happy. Love doesn’t hurt. They’re like clichĂŠs, but they’re so true. We forget how true they are,â€? said Clubb. For more information about Teen Dating Violence Awareness month, visit teendvmonth.org.

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Theresa Childress Attorney and owner of the Childress Firm PLLC

#memfit

healthy peer pressure

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Aaron Sams

Software engineer/production associate

HOW THEY MET On Beale Street FAVORITE FITNESS ACTIVITIES Walking at the zoo and swimming at the Kroc with our daughters

EXERCISE ROUTINE Three months Hypertrophy-Specific Training, two weeks off

WE WORK OUT TOGETHER BECAUSE We keep each other motivated.

HE TAUGHT ME Everything about weight training and fat loss

SHE TAUGHT ME Healthy eating and cooking WHAT WE ALWAYS KEEP IN THE FRIDGE Salad, milk and steaks FAVORITE DATE-NIGHT RESTAURANT Nagoya sushi restaurant

OUTSIDE OF THE GYM, WE LIKE TO Go to the movies and hang out with family and friends

FITNESS GOALS To feel and stay healthy FAVORITE GEAR Lifting gloves for her, wrist wraps for him

NOBODY KNOWS We both did mixed martial

photo by Nathan Berry

arts (MMA).

NEXT UP

We’re saving up to take more trips for outdoor activities like skiing, hiking and other outdoor activities.

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sports

THE PLAYERS

2015

MEMPHIS OPEN

10 reasons to attend this year’s tournament

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emphis has had the distinction of hosting a professional tennis tournament since 1976, but this year will be like no other. If taking in a professional tennis match is on your bucket list, the time to cross it off is now. Last year, the U.S. Tennis Association, which also runs the U.S. Open, partnered with the Racquet Club of Memphis to purchase the tournament. New tournament director Erin Mazurek has worked tirelessly to deliver on a promise to elevate the tournament experience, and her enthusiasm is positively contagious. Here are 10 reasons why you should go to the tournament, which is being held at the Racquet Club from Feb. 7-15.

By Sara P. Shirley

playing for health

2 4

This year’s draw is impressive and provides the chance to watch in person as top professional athletes from around the world compete in their prime. A few noteworthy names gracing Memphis this February include:

1

John Isner

He is the top ranked American player in the world and he’s also a frequent participant of this event, having played each year from 2008 to 2013. In 2010, Isner reached the finals but then lost to doubles partner Sam Querrey. Querrey is also playing in this year’s tournament.

Kei Nishikori

The 29-year-old Japanese player is ranked fifth in the world and is returning to defend the title. Nishikori took the top prize in Memphis the last two years, and last year he reached his first grand slam final in the U.S. Open.

3

Alexandr Dolgopolov

Last year’s runner up, Karlovic´ has five tour titles under his belt. He’s the tallest player in the men’s tour and known for his killer serve.

6. The price — Ticket prices have been reduced from 5 to 20 percent across the schedule. For as little as $10, you can spectate a qualifying match. 7. The venue — The Memphis Open is the only indoor ATP event in the United States and this year, significant upgrades have been made to the grandstand court, making it more fan friendly and able to accommodate 1,000. The Stadium Court seats 3,000.

5

Jarryd Woog

Ivo Karlovic´

THE REST

The Ukranian pro is known for mixing flat, penetrating strokes with spins and slices and is the type of player who can really shake things up in this year’s competition.

Locals rejoiced when this University of Memphis redshirt freshman won a wild card into the qualifying rounds. #TeamWoog.

8. The food — The hospitality area has been redefined, and a new concessionaire will include four food stations with multiple, quality choices for attendants. 9. The entertainment — In addition to the athletic performances on display, musical entertainers will take the stage nightly inside the Racquet Club during the tournament. 10. The atmosphere — The excitement, tension and talent on display in the stadium can be felt in person in a way that the television just can’t broadcast.

For more information on the tournament, or to purchase tickets, visit memphisopen.com or call 888-904-8782.

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RACING

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SPOTLIGHT Move it Memphis 10K/5K

by

Sara P. Shirley or the last six years, members of the Memphis workforce have joined their co-workers for a cool-weather downtown run hosted by the Greater Memphis Chamber of Commerce. This year, the Move It Memphis 10K/5K race will be held on March 7 at 10 a.m. Last year, about 1,500 people ran the course, which starts and ends at the FedEx Forum, and chamber president Phil Trenary said he hopes for more participation this year. The annual race fits in perfectly with the chamber’s mission to promote Memphis as a city with a “job-ready” workforce full of healthy, productive residents. “Good health is so important to a reliable workforce,” Trenary said. “We have so many healthy people in our workforce and in the community,

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KYLE KURLICK/SPECIAL TO THE COMMERCIAL APPEAL

Runners from across the Mid-South region gather to run through the streets of Memphis in the Move It Memphis 5k/10k. Hosted by Start 2 Finish, in an effort to promote more health-centered events, Move It Memphis is promoted as the only race in Memphis that starts and ends at the FedExForum off Beale Street

and that’s not one of the things we talk about enough.” The race is always held toward the beginning of the year to kick off health initiatives for participants. “It’s usually just warm enough for people who aren’t addicted to running, and cool enough for serious runners who come to compete,” Trenary said. Start 2 Finish Event Manage-

ment handles the event, and employs an electronic timing system using a chip located on the back of participants’ running bibs. A post-race party outside FedExForum includes music, food, drink and an opportunity to mingle with other Memphis professionals. “The race highlights the healthy activities families do together,” said Trenary, “while also high-

lighting downtown Memphis” Trenary said the event is “family-friendly” in the sense of a traditional family as well as a corporate one. A good number of the event’s participants come together to represent their companies in a corporate challenge. Companies are divided by size: small businesses fewer than 50 employees; medium businesses between 51 and 250 employees; and large businesses between 250 or more employees. At the end of the race, prizes are awarded to the top three teams with the most participants signed up under the company in each size group. The easiest way to sign up is to register online at moveitmemphis.racesonline.com. All pre-registered participants will receive a free Move It Memphis T-shirt and a goody bag full of gifts and special offers from chamber member businesses.

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RACING

FEBRUARY CALENDAR OF EVENTS FEB. 7

Mike Cody 4-Mile Classic Rhodes College Campus, Memphis Benefits the Rhodes College Cross Country/Track & Field Teams racesonline.com

FEB. 15

The Memphis Mile Swim Memphis Jewish Community Center, Memphis jccmemphis.org

FEB. 22 FEB. 8

Memphis Winter Off-Road Series Nesbit Park, Bartlett Benefits the Youth Villages Memphis Runners Track Club scholarship fund racesonline.com

FEB. 14

Mississippi River Marathon Greenville, Miss. Benefits Teach for America msrivermarathon.com

Memphis Winter Off-Road Series 10K Shelby Farms Park, Memphis Benefits the Youth Villages Memphis Runners Track Club scholarship fund racesonline.com Shelby Forest Loop Marathon and Half Meeman Shelby Forest State Park, Millington Benefits the Friends of the Forest ultrasignup.com

FEB. 28 Bartlett Parks & Recreation Valentine’s Day 10K/5K Bartlett Baptist Church, Bartlett valentinesdayrun.racesonline.com

St. Mary’s School Gobbler 5K St. Mary’s School, Memphis Benefits the Nanette Quinn Memorial Scholarship Fund gobbler5k.racesonline.com

COMING UP IN MARCH 7

Move it Memphis 10K/5K FedEx Forum, Downtown Memphis Benefits the Greater Memphis Chamber moveitmemphis.racesonline.com

8

Stanky Creek Marathon and Half Marathon Nesbit Park, Bartlett Benefits Youth Villages ultrasignup.com

15

Germantown Half Marathon and Mayor’s Cup 5K Germantown Athletic Club, Germantown germantownhalfmarathon. racesonline.com

21

Race for the Summit 4-Miler UT College of Pharmacy, Memphis Benefits The Pat Summit Foundation raceforthesummit.racesonline. com

Are you participating in any of these races? Send us a picture and tell us about your experience. E-mail the editor of Good Health at patterson@commercialappeal.com

17

18

Good Health

health

things to know when recovering from surgery

By Sara P. Shirley

Postoperative home preparation Recovering from surgery is no walk in the park. In 2010, 51 million people underwent inpatient procedures in the United States, according to data from the Centers for Disease Control and Prevention. Heart surgeries were the most frequent, though joint replacement surgeries have increased. In the last 20 years, the number of patients undergoing hip replacements has doubled, and the number of knee replacements has tripled,

according to a study published last year in the Journal of Bone and Joint Surgery. In recent years, technological advances have allowed for many of these procedures to be performed in an outpatient setting or with minimal hospital stays. Thus, the need to prepare for a smooth transition home has become vital. Lifting a jug of milk, tying one’s shoes, running the vacuum — these tasks can prove a real

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problem for a person recovering from surgery. Greg Inman, the franchise manager of Next Day Access in Memphis, works with individuals and families who have restricted mobility after surgery. For the last year and a half, Inman has offered temporary or permanent home modiďŹ cations to help those with mobility problems. “I didn’t realize until I was involved how much I was going to enjoy this,â€? he said. “We’re able to help people in a major way.â€? Inman recommends that prospective clients call him before surgery in order to prep their home in advance of the procedure. That might mean installing temporary or permanent modiďŹ cations such as a wheelchair ramp, stair lift, porch lift, patient lift, portable shower or grab bars for the bedroom or bathroom. “A lot of people don’t think about what they’ll need at home until they are back from the hospital,â€? said Inman, “and then they realize they’re going to be stuck this way for two to three months, and need help.â€? Inman says he can provide most services in a couple days,

Pre-surgery checklist A few tips for preparing your home post-op include:

✓Make sure you can reach the household items you use the most

✓ Wash all of your clothes ✓ Remove any trip hazards, such as loose rugs or electrical cords from the oor

✓ Replace any light bulbs that are out

✓ Create a healthy post-

op meal plan and freeze meals in advance of your surgery

✓ Create a transportation

plan for the amount of time you may be unable to operate a vehicle

✓ Add any home modiďŹ cations needed for home recovery

hence the name “Next Day� Access. Some of his equipment is also available for rent, making the services and products more affordable for those in need for short periods of time. For more information, visit nextdayaccessmemphis.com or call 901-881-6769.

Good Health

relationships

local couples share their secrets

19

By Erinn Figg

How to have a happy, healthy relationship As Valentine’s Day dons its annual holiday crown this month, many people have relationships on the brain, whether they’re basking in the glow of love, looking for romance or sticking to a New Year’s resolution to improve a current partnership. Regardless of the path, most people on a romantic quest share a common goal: Make that relationship a happy one. The website happify.com boasts a scientiďŹ c approach to achieving happiness, often presenting its ďŹ ndings in colorful information graphics backed by several study citations. The site’s report “The Science Behind a Happy Relationshipâ€? includes the following statistics from couples polled during a combination of research methods:

j Happy couples have ďŹ ve positive interactions for every negative one. j Seventy percent of couples say the quality of their friendship with each other is the determining factor in whether they feel satisďŹ ed. j Married couples are unhappiest when their children are in preschool. The happiness levels increase when the youngest child reaches adulthood. j Couples who view their relationships in a positive light have a 94 percent chance of sticking it out to enjoy a happy future together. Sure, statistics can be useful, but in this instance, sometimes it’s helpful to get the straight skinny from couples who are learning " 3 $0 03 ) 3.)(!/ 9> / >8/-% (9 >& /- ' 'C * 9/+A>(/- >& > >&/A9 - 9 /" 1 /1+ & B (9 /B 8 "/8 9>8/-% /- 9 & +>&E )/(->9 >> 8 + - - (- 8 9 9>8 -%>& ' >A8 ++E!

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20 Good Health

valuable lessons from the school of life. When we asked around the Mid-South, several couples — from newlyweds to longtimers — were happy to share their advice for making a relationship work:

“My husband and I had to quickly learn that just because something doesn’t happen your way, it doesn’t mean it’s the wrong way. Learning to compromise is difficult but important.” KIM ROSSIE of Lakeland, married to Chris Rossie for two years

“If I had to say what makes our marriage work, it would be our faith in God first and foremost. But we are also each other’s best friend; we enjoy spending time together; we laugh together and at each other. We do have our arguments, but we are both willing to say, ‘I’m sorry’ and NEVER go to bed without telling each other ‘I love you.’ And after 28 years, we still go on dates.” RICHARD JAMISON, professional Santa, of Cordova on his marriage to “Mrs. Claus,” Gale Jamison

“Marriage is the ultimate partnership, built on faith, love, trust, communication, comfort, patience and even forgiveness. It is seeing yourself as role models for your children, keeping calm and simply saying, ‘I’m sorry,’ and no matter what, kissing each other every night and morning and saying ‘I love you.’ I’ve also learned the benefit of having a good baby sitter so we can enjoy date nights and focus just on each other.” JEREMY PARK of Memphis, president, Lipscomb Pitts Breakfast Club, married to Meredith Park

“First, it’s important to remember that nobody is perfect — and no marriage is perfect. You don’t always have to be right. Sometimes even when you are, it’s best to let the other person be right.” CYNTHIA HAM of Memphis, president and CEO of BRIDGES, married to urban development consultant Jeff Sanford for 23 years

“Respect, patience, love and commitment are the key values that have worked for us. And it was cool that the Chinese calendars pair us as being very compatible! (I’m rat; she’s a water dragon.)” DAVID PAUL BOMAR of Memphis, married to Debbie Bomar for 20 years

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Good Health

21

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“Marry your best friend. Marry a person who wants to do good in this world and who shares your core values. Then be willing to do the work to maintain your marriage. Forgive, laugh and love each other, no matter what, every day.� MARY-MARSHA RILEY of Memphis, personal trainer and Mrs. Tennessee International 2011, married to Memphis attorney David Riley for six-and-a-half years

“My husband would say that the key to our happy marriage is that we trust and respect each other. I think it’s that we don’t take ourselves too seriously.� HOLLEN MITCHELL of Germantown, married to Lance Mitchell for two-and-a-half years

Strengthen your relationship

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Research-based tips for strengthening your relationship, from “The Science Behind a Happy Relationship� on Happify.com: j Cultivate positive interactions every day, such as giving your significant other a compliment, showing your appreciation for something, revisiting a fun memory or simply doing something nice for no reason. j Studies show that the most crucial factor in improving a relationship is celebrating your partner’s good news: show enthusiasm, ask questions, express congratulations and talk about the happy incident in detail. j Couples who share new experiences report feeling more love and satisfaction in their relationships. Some suggestions: try a new restaurant, cook together, explore a new travel destination, enjoy a concert or simply go for a walk together.

Source: happify.com/hd/the-science-behind-a-happy-relationship

22 Good Health

step-by-step moves for a healthy body

Flex your knees and pull your heels toward your buttocks. ●

Z Extend your hips and hold a bridge position.

Hamstring curls

●

●

If you want more advanced core and balance work, do the exercise with one leg extended.

●

Lie on your back on the floor with heels resting on top of the ball.

Z Hold the weights in both hands with an overhand grip, positioning them by your side.

●

A

Swiss Ball is a great training tool because it helps to improve your center of balance and at the same time strengthens your core. It will add fun and variety to your exercise program. A couple of these exercises also incorporate the use of handheld weights.

Raise your arms up and out to the side until the weights are at shoulder height, then lower back to starting position.

Sit on the ball with your feet flat on the floor.

●

Training with a Swiss Ball

DO 12-15 REPS.

●

CORE and BALANCE

Lateral raise Z

work it out

Z Pause and extend your knees back to starting position.

Demonstrations by Mary Coffman of Fundamental Fitness photos by Jason Terrell

Good Health

Ball plank

23

Abdominal crunch â—?

â—?

Position yourself on your toes with your arms bent on the ball.

Lie on the oor with your back at and your knees bent and resting on top of the ball.

Z Lift your head â—?

and shoulders slightly from the oor.

Z Hold a straight line from your ankles to your shoulders.

Z Pause then lower back to the oor.

â—?

Remember to tighten your abdominals.

â—?

â—?

Maintain this position for as long as you can.

Remember: Place your hands behind your head and be sure to keep the abdomen tight.

DO 12-15 REPS

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24 Good Health

ďŹ nancial health

protecting valuable information

5 ways to avoid identity theft

PRWEB — Amid a digital age and the digitization of information, identity theft is the fastest growing crime in America. Recent studies show that every minute, 19 identities are stolen. As of late, the technological world has proved to be in a state of vulnerability, placing millions at risk of becoming victims of identity theft. Headlines have shown data breach after data breach taking place at major retailers. And as seen in the case of Sony Pictures, no matter how large the corporation is, or how much security is applied to personal information, with today’s breaches, everyone is at risk. To help consumers prevent theft from occurring, national nonprofit American Consumer Credit Counseling has released assistance for consumers on how to pre-emptively protect themselves from identity theft.

1

Be elusive on social media.

2

Strengthen your online passwords.

3

Be wary with your email address.

4

Be aware.

5

Try to exclude speciďŹ c, important information from your social media proďŹ les. Minimize details in your “about meâ€? sections, and leave out phone numbers or addresses. This information is prime knowledge for hackers. Also, be sure to set all your privacy settings to create a secure proďŹ le.

While it’s easier to remember passwords with our birthdays or hometowns in them, try to make your password a little more complex. Use punctuation and different capitalization. Also, veer away from using one password for all your accounts.

While shopping online, or creating required accounts, use a new email address. Creating an email address for yourself is an easy task, and it’s best to have a speciďŹ c one for online activity. Use a primary email address for personal information; use your secondary one for shopping, newsgroups, or social networking sites. Make sure to only give your primary email address to people you know. Look for suspicious red ags when you’re on websites or signing up for mailing lists. Make sure your online purchases come from companies with secure payment pages and privacy policies. You can check web addresses: if there is an ‘s’ located after the ‘http’ (https), the website is secure. If not, don’t use it. Never respond to emails asking for account information or passwords.

Monitor what you’ve shared. Identity thieves gain access to personal information by piecing together information over multiple websites.

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Good Health

your health

technology and research lead to natural solutions, whole-body approach to medicine

Campbell Clinic develops a new approach to non-surgical treatment of athletic injuries xciting, new advances in diagnostic medicine are helping physicians in Memphis treat pain caused by joint or soft tissue problems. Through the use of diagnostic and interventional ultrasound, orthopaedic specialists at Campbell Clinic are combining technology with the body’s natural ability to heal itself to help competitive athletes and weekend warriors reduce pain and remain active. Traditionally, the success of injection procedures such as office-directed cortisone injections was limited according to the clinician’s anatomical impression and the patient’s feedback. There was no way to observe the position of the needle in relation to the diseased tissue at the time of injection. Some of these “blind” injections worked well but some were less successful, creating the necessity for doctors to use ultrasound-guided injections to improve results. Physicians were also limited to the use of corticosteroid injections, which, at times, would provide a fairly rapid shortterm response, due to their alleged anti-inflammatory properties. These injections do not treat the actual cause of the problem, though — only the symptoms. Repeated cortisone injections over time also may have a negative effect on tendon and muscle tissue. If a patient has had one or two blind cortisone injections with limited relief, an ultrasound-guided approach may help provide greater accuracy thanks to its real-time imaging capability. The procedure also, typically, is covered by insurance. Another recent interventional option includes the expand-

E

ing field of regenerative injections. This approach has drawn the attention of college and professional athletes alike who want to optimize their return to competition after an injury. The premise is to stimulate migration or inject one’s own growth factors, including platelet-rich plasma, autologous whole blood, or mild proliferants like dextrose or sodium morrhuate, in diseased tendons or ligaments under direct visualization (ultrasound) where the structure has become stagnant and insufficient. By coaxing the athlete’s own ability to heal naturally, we hope to obtain long-term structural changes rather than a employing the “Band-Aid” approach caused by cortisone injections, which simply masks the problem area without actually healing it. Regenerative treatment takes time to work effectively, especially in chronic conditions, so patience is a prerequisite for success. Although controversial in many circles, the use of musculoskeletal ultrasound combined with regenerative treatment trials may be worth a try if traditional, nonsurgical options have been exhausted and an athlete is still unable to return to their sport or exercise. Even though regenerative procedures generally are not covered by insurance, they are offered at a reasonable cost and may provide a good option for those serious about returning to a demanding physical regimen. For those dedicated to fitness, it should be considered as a natural step and investment in exchange for years of continued health and activity.

DR. S.F. MARTINEZ Martinez is a board-certified physician in Physical Medicine/Rehabilitation and Sports Medicine at Campbell Clinic with a special interest in nonsurgical injection options for various musculoskeletal conditions. For more information, call 901-759-5425 or visit www.campbellclinic.com.

25

26 Good Health

food clues

honest nutrition advice for overall health and peace with food

Are you and food in a dysfunctional relationship? ou are in a life-long relationship — one you were born into and can’t live without. In a day and age when people are constantly getting married or divorced, hired or fired and approved or denied, what relationship am I describing? I’m describing your relationship with food. Perhaps you feel as though you are in an on-again, offagain relationship that could be summed up as “complicated.” Since breaking up is not an option, here are five warning signs of an unhealthy relationship with food. By working through these issues, this relationship can gradually be rebuilt and restored to one of peace and health.

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No. 1: You are dating diets. Diets tend to sweep people off their feet with promises of quick weight loss, but when the love affair is over, individuals are often left with weight gain, obsession with food, increased risk of binge eating and eating disorders. Dump the diet and focus on whole foods in order to restore your relationship with food.

No. 2: You’ve stopped communicating with and trusting your body about food. You are born with hunger and satisfaction signals, the main the tools your body needs for communication about food. Due to society’s countless diet-related messages

and other external rules for eating, people sometimes lose trust in their body’s ability to regulate their intake and weight using these natural signals. A healthy relationship with food means trusting your body to provide hunger and satisfaction cues. This concept is simple, but it is not always easy to put into practice.

BLAIR MIZE, MS, RDN, LDN, CLC Mize is a registered dietitian with Schilling Nutrition Therapy. She believes in a non-diet approach and loves helping people fuel well to achieve a healthy lifestyle. Visit schillingnutrition.com for more information.

Good Health

No. 3: Perfection is expected. Do you beat yourself up about “imperfections� in your eating habits or appearance? Would your friends stick around if you talked to them the same way you talk to yourself? There is no such thing as a perfect diet or the perfect body. Your body does not require an exact number of calories or precisely portioned meals. It is normal to eat more than your body needs sometimes and less than it needs at others. Most of the time our bodies are forgiving if treated with respect. Perfection is not realistic and should not be required in any relationship, and food is no exception.

No. 4: You depend on food to satisfy your emotional needs. Do you rely on food in times of boredom,

sadness, loneliness, stress or anger? It is normal to experience a wide range of emotions, but food can only satisfy hunger — a physical need. Emotions come and go, but if you do not feel equipped to handle them, try thinking of non-food “exit strategies� such as talking to a friend, taking a walk or breathing deeply.

No. 5: When it comes to food, you’ve lost your identity. Are you able to enjoy your favorite foods, or are you obsessing over the numbers (on the nutrition label or the scale)? Have you started eating more or less than your body needs to function at its best? In healthy relationships, people maintain their individual identities. They feel okay to be separated

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27

for a while, but they are not apart for too long. The same concept applies to food. Maintaining your identity with food means being the healthiest version of yourself without changing who you really are. It means enjoying delicious foods in the amount your body needs — not anyone else’s. Though you may identify with several of these warning signs, remember this: food is not the enemy. Your relationship with food is important and life-sustaining, and you do not have to give up foods you enjoy in order to live a healthy lifestyle. Regaining a sense of freedom and peace with food is possible when you are able to acknowledge that you are an expert in yourself and know your body’s needs best.

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28 Good Health

good food

wholesome recipes and nutrition tips

from the American Heart Association

Slow cooker Greek chicken with lemon potatoes Simple Cooking with Heart brings you this delicious Greek chicken dinner you can make in your slow cooker and it is great for busy weeknights since you can let it cook all day.

INGREDIENTS 1 medium onion (any color), sliced 1 lb. potato, cut into 2-inch pieces 1 cup low-sodium chicken broth 2 Tbsp. dried oregano OR 2 Tbsp. salt-free, dried Italian spice blend

3 lb. whole chicken, giblet package removed and thrown away 1/2 tsp. garlic powder 2 halved, fresh lemons OR 1/2 cup lemon juice 2 Tbsp. coarsely chopped parsley OR 1 Tbsp. dried parsley

DIRECTIONS ● In the bottom of a large slow cooker, add onion slices, chopped potatoes, chicken broth, and 1 teaspoon oregano. Stir to combine.

● Using a knife or your fingers, remove chicken skin and fat from chicken and throw away. Place chicken on top of potatoes (breast-side down, if possible) and sprinkle oregano and garlic powder on top. Pour lemon juice into slow cooker or squeeze lemons and add to slow cooker.

● Cook until potatoes are fork-tender and chicken is cooked, about 9 to 10 hours on low or 4 hours on high. Garnish with parsley and serve.

Per Serving Calories Total Fat Saturated Fat Trans Fat Polyunsaturated Fat Monounsaturated Fat Cholesterol Sodium Carbohydrates Fiber Sugars Protein

208 2.5 g 0.5 g 0.0 g 0.5 g 0.5 g 56 mg 81 mg 26 g 4g 4g 21 g

ADDITIONAL TIPS Cook Once, Eat Twice: Use the leftover chicken from this recipe for chicken and green bean salad for dinner the next day. Cooking: Using a high setting on your slow cooker reduces cooking time. However, if you know you’ll be away from home for 10 to 12 hours, setting up the chicken in a slow cooker on low in the morning is a great option. Keep it Healthy: Skinfree chicken is always an excellent choice for a meal since it contains less fat and more protein than beef.

Recipe copyright © 2015 American Heart Association. This recipe is brought to you by the American Heart Association’s Simple Cooking with Heart Program. For more simple, quick and affordable recipes, visit heart.org/simplecooking

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