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Good Health
February 2016 Features 5 Heart Health 8 Beat Cold & Flu Season 10 Black History Profile 12 Cover Story: Grace Askew 20 Restaurant Guide 22 Choose This, Not That
Departments 4 Editor’s Letter 6 The Skinny 16 Work It Out 18 Trend Alert: Juicing 19 Memfit: Kirby Joshua Long
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Grace Askew
Local singer/songwriter renews her love for fitness at CrossFit SoPo-Germantown.
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F from the editor
HOLLI WEATHERINGTON Good Health Editor
ebruary is a time to honor heart and soul. We think of heart health and Valentine’s Day, winter colds and keeping to our food resolutions while the summer plants aren’t yielding. The good news is, lots of winter veggies are here for our immune protection and this issue goes over them with our rundown in “The Skinny” on page 6 and our “Beat Cold and Flu Season” on page 8. When it comes to heart and soul, Grace Askew, our cover girl, has that in spades. A blues and country singer from Memphis, Askew (and whose first love was Elvis Presley) branded her own style of music as “bluntry.” Passionate about good living, Grace opens up about the music life and what it takes to stay in it for the long haul. Read more about her story and how she stays fit in our feature, “Power and Grace” on page 12. She also shares the intense regimen that kept her in shape the past year in this month’s “Work-It-Out,” page 16. February is also a time to honor Black History Month. We feature a profile on a local surgeon who was a star runner at his alma mater of Notre Dame. Today he performs intricate eye surgeries and has made technological advancements in his field of ophthalmology. He also nurtures his musical upbringing by playing saxophone in a jazz band at local clubs. And he’s really good, too! Read more about Dr. William Hurd on page 10. Get your heart health update and advice from the American Heart Association on page 5 and for those who have physical limitations, check out our “Choose THIS, Not THAT” for easy exercise modifications on page 22. As always, we like to conclude each issue with a look at food and this month we have a treat from food blogger, Cara Greenstein with her “Restaurant Round-Up” on page 20. See what dishes she recommends from various restaurants around town that will keep your resolutions intact. These spots also make a great date option for Valentine’s Day. Enjoy this issue and be sure to follow us on social media. Feel free to email me anytime with story ideas or comments at holli. weatherington@commercialappeal.com. To good health,
Editor Holli Weatherington holli.weatherington@ 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.
Contributors Nathan W. Berry Cara Greenstein Jasmine Hunter
Emily Adams Keplinger Jon Sparks Jason R. Terrell Lance Wiedower
For information on advertising in Good Health magazine, contact Amy Mills at 901-529-2213 or e-mail amy.mills@ commercialappeal.com. 495 Union Avenue, Memphis TN 38103
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February is Heart Health Month
Provided by The American Heart Association
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t’s a simple statistic with a huge impact: someone in the United States dies from cardiovascular disease every 90 seconds. Every day, heart disease claims more lives than all forms of cancer combined, but what sets heart disease apart is the fact that 80 percent of cardiovascular diseases are preventable. That’s why the American Heart Association set its 2020 Impact Goal: to decrease death from cardiovascular diseases and stroke by 20 percent, while improving the cardiovascular health of all Americans by 20 percent. “To reach that goal, it is going to take people taking control of their health and making the lifestyle changes necessary to be considered heart-healthy,” said Dr. Rajesh Kabra, director of electrophysiology at Methodist University Hospital. “Those lifestyle changes include controlling your blood pressure and blood glucose, maintaining a healthy weight, not smoking, and exercising regularly, among others.” The prevalence of cardiovascular disease in the Mid-South is one of the highest in the nation. In fact, Mississippi has the highest death rate from cardiovascular disease in the country (Arkansas has the fourth highest and Tennessee has the seventh highest), according to the most recent data from the Centers for Disease Control. Additionally, one in three residents of Shelby County has high blood pressure, a leading risk factor for cardiovascular disease and stroke. “Memphis is in the stroke belt of the United States and has
least 30 minutes of moderateintensity aerobic activity at least five days per week for overall cardiovascular health. For those trying to lower blood pressure and cholesterol, the recommendation is 40 minutes of moderate-to-vigorous aerobic activity three to four times per week. “I recommend fitness apps to my patients who are trying to be more active,” Kabra said. “Most iPhones come with a health app that allows the user to track their physical activity throughout the day.” While understanding risk factors and living a heart-healthy life are key ways to prevent heart disease and stroke, Kabra also instructs patients to listen to their bodies. “Don’t dismiss your symptoms as being because you are tired or getting older,” he said. “Prevention is better than the cure.”
“I recommend fitness apps to my patients who are trying to be more active.” — Dr. Rajesh Kabra the highest incidence of stroke,” Kabra said. “However, there are things being done to improve the outcome for stroke patients.” Several area hospitals participate in the American Heart Association’s Get with the Guidelines®-Stroke, an inhospital program for improving stroke care by promoting consistent adherence to the latest scientific treatment guidelines. “People are getting treatment faster which may help prevent long-term disability,” Kabra said. “While outcomes are improving, people still need to know their
risk factors.” Kabra encourages his patients to monitor their blood pressure at home and keep a diary of their readings. “Getting a blood pressure reading in the doctor’s office is not sufficient,” he said. “It is more important to monitor your blood pressure on a day-to-day basis that allows your doctor to better treat your blood pressure.” Exercise is also a key element in the prevention of heart disease. The American Heart Association recommends at
GET INVOLVED National Wear Red Day is Friday, Feb. 5. Wear red and share a picture on social media using #MemGoRed. You could even win a prize from the local chapter of the American Heart Association. To make a donation to the local Go Red for Women campaign, go online at memphisgored.heart. org. To learn how you can get involved with the local chapter of the American Heart Association, call 901-248-7963.
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THE SKINNY A to Z: healthy immunity-boosting foods
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ant to have a better chance of beating the “bugs” this cold and flu season? Try boosting your chances by giving your immunities some nutritional ammunition. The following foods are excellent sources for vitamins and minerals known to help boost your immunities. ● Vitamin A — eggs, fish oil, butter and liver ● Beta-carotene — brightly colored fruits and vegetables such as carrots, kale and papaya ● Vitamins B5, B6, and B12 — nuts, seeds and whole grains, yogurt, liver and beef ● Vitamin C — citrus fruit, berries, kiwi and red peppers ● Vitamin D — egg yolks, fortified milk, mushrooms, oily fish ● Vitamin E — almonds, avocados, peanut butter, spinach, sunflower oils and wheat germ ● Iron — lentils, leafy greens such as spinach, meats, molasses and raisins ● Magnesium — dark leafy greens, including kale and Swiss chard, nuts, seeds, fish, avocados, dark chocolate, low fat yogurt ● Turmeric — immune boosting spice in the ginger family that you can add to rice, soup, meat and even make into an elixir that includes turmeric, ginger, lemon and honey ● Zinc — almonds, root vegetables, oysters, seafood and shellfish
by Emily Adams Keplinger
Valentine’s News - Chocolate Matters
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o, it’s not your imagination that eating chocolate makes you feel good. Research has proven that chocolates contain flavonoids, substances that help lower blood pressure and improve both vascular and cognitive functions. For healthier choices, pick dark chocolate, which has a higher percentage of cacao (cocoa) to get a bigger dose of flavonoids. “At our shop most of our dark chocolates contain 64-70 percent cacao both for heath reasons and for the variety of taste choices,” said Phillip Ashley Rix, owner of Phillip Ashley Chocolates in Cooper-Young. “I craft a variety of handmade chocolates using dark couverture (the actual chocolate that is melted down), because it provides a wide array of possible flavor profiles. Some of our bestsellers are ‘Memphis BBQ,’ ‘Sweet Potato’ and a couple of Ghost River Beer dark chocolates called ‘Spectre’ and ‘Black Magic.’”
Lifted spirits
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enerally, red wines are better for you than white ones, because many reds contain a greater amount of the plant compound resveratrol, a substance that has been shown to help lower cholesterol and reduce the risk of blood clots. “Pinot Noir is a great choice for a red wine,” says Josh Hammond, owner of Buster’s Liquors and Wines. “Or try making Champagne your beverage of choice for Valentine’s. Champagne has antioxidant properties that can be beneficial for cardiovascular, vascular and even brain performance. But whatever your choice, the key to good health where alcohol is concerned is moderation.”
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Make your heart happy
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ark your calendar now to attend the 24th annual Works of Heart auction on Feb. 6 at 7 p.m. at Memphis College of Art. Bid on more than 100 heart-themed pieces by leading regional artists such as John McIntire, Tootsie Bell, John Robinette, George Hunt and Maritza Davila, while enjoying complimentary appetizers, wine and beer. Or purchase tickets to their Big Heart Lounge to be treated to a full bar on the main gallery floor, along with a personal work of art designed by a Works of Art artist, a free Works of Heart tee, and other special perks. Works of Heart is a benefit for the Memphis Child Advocacy Center. General admission tickets are $75 each; Big Heart Lounge tickets are $200. To purchase tickets online, go to memphiscac.org
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Black History Month festivities
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n celebration of Black History Month, on Feb. 24 and Feb. 25 Soulsville Foundation will present “Love, Peace, Soulsville: Memphis to Motown” at Minglewood Hall, 1555 Madison. For those wanting to take a sneak peek, $5 tickets will be available at the door for a 6 p.m. show on Feb. 24. On Feb. 25, a special performance for students will take place at 10 a.m., and schools can reserve seats by calling 901-946-2535, ext. 426. The general public show will take place that evening at 7:30 p.m., with tickets $15 in advance and $20 at the door (available at Minglewood Hall Box Office). For more information, visit staxmusicacademy.org and Minglewood’s Box Office information is posted at minglewoodhall.com.
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BEAT FLU & COLD SEASON by Lance Wiedower Dr. Mark Castellaw calls it the Memphis crud. Drainage, aches, sneezing and all the other symptoms that make someone want to curl up in bed for a week. It’s not the flu, but sometimes the symptoms feel as miserable. Castellaw is medical director for Baptist Medical Group where the first few months of the cold and flu season he sees patients with the symptoms that linger for what seems like weeks on end. “There is no vaccine to improve the outcome,” he said about the “Memphis crud” that starts popping up around Thanksgiving before more patients begin transitioning to flu symptoms in January and February. “The sinus and bronchitis going around really devastates people. It hangs on for a month.” Welcome to cold and flu season, Memphis, where sinus infections seem to linger for weeks, and influenza or even pneumonia can follow right behind. Castellaw said cold-like symptoms that linger longer than three days should be checked by a medical professional. Otherwise, that tickling cough can become a bad cough that heads down the path toward pneumonia. One step to prevent that path is a flu shot. And it’s never too late for the vaccine, though the recommended time is as early as August and September. Dr. Jeff Mullins, a family practitioner at MidSouth Family Medicine, said Halloween is always a good time to
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FLU PREVENTION FAST TIPS l Avoid touching your face. Wash your hands before you touch your face. l Always wash your hands with soap for a minimum of 15 seconds before rinsing. (Singing “Happy Birthday” twice takes about 15 seconds.) l Exercise regularly, a minimum of four days per week, to keep your immune system strong. l Get plenty of sleep, at least 7-9 hours every, single night. Sleep restores the body’s reserves. l Keep work areas clean and use disinfectant wipes. If you have to cough or sneeze, do it in your shirt sleeve, never your hands. l Quarantine yourself. Avoid going to work or school if you’re sick to prevent spreading it to others. think about getting the vaccine. It takes about two weeks to take effect.
Some people question the flu shot’s effectiveness. It’s an imperfect science, Mullins
said, but still an important step na co to good health. Last year, a number of peo- on ple who received the vaccine th still got the flu. The mutation m of flu that people got ended pr up being a bit off of what was covered with the vaccine. “They missed the mark last year,” Mullins said. “But even last year when the (Centers for Disease Control and Prevention) said the strains covered in the vaccine weren’t matching what we were seeing, people were still having milder cases. I’m a big believer in the flu vaccine.” Mullins stressed the importance of paying attention to symptoms including fever, aches and pains, chills, sore throat, fatigue and runny nose. When those symptoms
come on it’s important to see a medical professional, not just so an antiviral treatment like Tamiflu can be prescribed, but also so something worse can be prevented. Beginning an antiviral treatment within 48 hours of the appearance of symptoms can shorten the time a person has the flu. And if not treated, flu can develop into pneumonia, which can be deadly. “We have perfectly healthy people in their 30s and 40s who get influenza and the most common complication is pneumonia and they die from it,” Mullins said. “Healthy people can go in with pneumonia and they can’t be saved.” So what can people do to lessen the risk of catching a cold, the “Memphis crud” or even the flu? First, a strong immune system that can fight back is important. Exercising, getting plenty of rest and eating a healthy, balanced diet are all important. Some people might believe ep natural remedies can cure a cold or flu, but Castellaw said - once a person is exposed to the bacteria or virus, there isn’t much that over-the-counter products will do to reverse s
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course. Prevention begins with good personal hygiene, Castellaw said. When coughing or sneezing do so in a shirt sleeve instead of a hand. Keep work areas clean and use disinfectant wipes to clean mobile phones and keyboards. Mullins recommends high doses of vitamin D and also said it’s important for people to avoid touching their face. “The virus has to enter the body some way,” he said. “Most people don’t get it because someone coughed or sneezed in their face, although that does happen if you have children or if you’re a teacher around young kids. We believe it happens by touching an object that is contaminated and then touching your eyes or nose. The average human touches their face hundreds of times a day. … I don’t rub my eyes or nose without washing my hands first.” And when possible, avoid going to work or school where bacteria or the flu virus can spread quickly. Mullins recommended that businesses without sick day policies find ways to quarantine employees when possible to minimize spread.
FLU PREVENTION FAST TIPS Dr. Melina Jampolis, an M.D. and board-certified Physician Nutrition Specialist often seen on national TV offers guidelines on immunity boosting foods. Some of her top choices include: l Probiotics – Seventy percent of your immune system is in your gut, so a healthy gut equals a healthy immune system. Probiotics help support gut health so they are key to include regularly during the winter months. If you are put on antibiotics for any reason, talk to your doctor about taking a probiotic supplement. l Chicken soup – Lab studies have found that chicken soup contains several types of medicinal properties to help you fight respiratory infections one of which may be fighting inflammation by preventing. Bonus add ins: Oregano/thyme –both contain phytonutrients that help your body fight bacteria and viruses. To learn more, visit drmelina.com Source: drmelina.com
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PHOTO PROVIDED BY WILLIAM HURD
Ophthalmologist Dr. William Hurd performs eye surgery on a patient.
Black History Month by Lance Wiedower
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Honoring: Dr. William Hurd, ophthalmologist
r. William Hurd didn’t go into ophthalmology to be the first at anything. But when he entered the University of Tennessee’s program in 1980, he was its first black student. Hurd’s been in practice since completing residency in 1985. Today, he remains one of just three black ophthalmologists in the city. “When doing my residency the patients were so happy to see a black face,” Hurd said. “They were not used to seeing somebody their own color
treating them. That’s a reason I decided to stay home and practice.” Hurd is from Memphis; he attended Manassas High School and was set to attend MIT on an academic scholarship. But then as a senior track athlete, he ran a 9.3 100-yard dash, breaking the national record held by Jesse Owens. Some 50 schools recruited Hurd to run track. But the Notre Dame coach was interested enough to see Hurd
run in person. After a recruiting trip to South Bend, Ind., Hurd was in love with the campus. A record-setting career as a Fighting Irish runner followed, as did a season on the football team and a saxophone award at the prestigious Notre Dame Collegiate Jazz Festival. Oh, and Hurd graduated cum laude with a degree in electrical engineering. Hurd moved to Boston where he worked for General Electric as an engineer and attended MIT, leaving with
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a master’s degree in management. His high school sweetheart, Rhynette Northcross, attended Harvard. The two were married and moved to Nashville where she earned a doctorate at Vanderbilt and he was an assistant professor at Tennessee State University and was head of a minority business project. His clients were doctors, which ultimately led to a decision to attend medical school, and a 30-year career in his hometown. But long before he could return home, Hurd left a segregated Memphis as a high school student for northern In-
guy,” Hurd said. “And being a sax player I have really good dexterity. You need that when doing meticulous, very precise eye surgery.” Hurd said the enjoyment of surgery and helping patients see again or see better drives him to keep practicing. But to be clear, Hurd would rather call himself a musician who happened to become a doctor. In fact, growing up his trumpet-playing father was his role model. Hurd played most of the reed instruments in high school. He was named first chair oboe in
“When doing my residency, the patients were so happy to see a black face. They were not used to seeing somebody their own color treating them. That’s a reason I decided to stay home and practice.” diana where he was one of just 12 black students in his class at Notre Dame. His freshman roommate was a white student from southern Ohio who had little to no association with blacks growing up. “He would sleep with the window open in the dead of winter and play hillbilly music,” Hurd said. “By the end of the semester he’d listen to Marvin Gaye and I adjusted to the weather. We learned a lot from each other.” That actually is just one story that will be in a book Hurd is writing. So how does an All-American track athlete who majored in electrical engineering wind up in ophthalmology? It’s in part because of the gadgets he uses. “There is a lot of analytical stuff and I’m a nerdish geeky
the state, but settled on the saxophone. These days, Hurd plays often around town. The first Thursday of every month he performs at Lew’s Blew Note Cafe on Beale Street. He has four CDs. But don’t think he’s slowing down his medical practice to focus on music. Hurd did at one time have a main office with satellite offices in Somerville and Holly Springs. He since has closed the satellite locations, but he still sees 25 to 30 patients a day out of his office in the Medical Arts Building at Methodist University Hospital. Hurd and his wife, who is a Shelby County Circuit Court Judge, raised two sons and who graduated from Notre Dame and Xavier University, respectively.
PHOTO PROVIDED BY WILLIAM HURD
Dr. William Hurd prepares his patient before they go into surgery.
PHOTO BY JON SPARKS
Dr. William Hurd plays the saxophone with his band at first Thursdays at Lew’s Blew Note Cafe on Beale Street.
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Power & Grace How singer/songwriter Grace Askew reclaimed her love of fitness
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By Holli Weatherington Photos by Jason R. Terrell
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very time local musician Grace Askew picks up a heavy amp and lugs her equipment into a pub for her next gig, she is thankful for the strength she’s gained over the last year from lifting weights. She fell in love with strength training, which became a key ingredient to maintaining her first love — music. “Pushups are great for the vocal chords,” she said. “As soon as I started training, my voice got stronger.” And since then she has never turned back. It all started with noticing a fellow musician who appeared toned and muscular and Askew found out how she did it. It led her to Amanda Evans, personal trainer and CrossFit coach. Evans opened a new facility last summer, CrossFit SoPo-Germantown (SoPo stands for south Poplar), and Askew worked with her throughout 2015 to strengthen and tone her physique. “She taught me how much stronger I could get,” said Askew of her workouts with Evans. “She emailed me workouts when I was on the road.” Before then, Askew did cardio and that was about it. “I’ve always been lanky,” she said. “I was running and I didn’t know a thing about strength training.” She soon found out and fell in love with it. Learning good form for lifting weights, body strength training, the purpose of muscle confusion and the like
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soon made Grace a beast in her workouts. “It blows my mind how much she’s taught me,” Askew said of Evans. MUSIC LIFE Askew started singing at age 10. After piano lessons she soon found her first love, guitar, and her parents switched her lessons throughout high school. She has a music business degree from Loyola University and uses it well. With four albums under her belt and a new one out this year, along with her Season 4 stint on “The Voice,” public awareness of her talent is increasing. This lady is ready to take on the world. At Lafayette’s in early January, Askew belted out some tunes from her new album, “Coyote Love,” and as always, some classic blues and rock ‘n’ roll. Her sound is what she calls “bluntry,” which means blues and country. Her distinct voice has a brassy, haunting and smoky, soft sound. “I followed her on ‘The Voice,’ said Kendall Jones, a fan at the Lafayette’s show. “Her voice is just so unique and cool. It’s very different. It’s like Memphis sound with Nashville sound mixed in. I love it.” Playing live in bars and traveling from city to city can easily lead to lifestyle of late nights and drinking, both of which murder one’s energy and particularly for singers, one’s vocal chords. “In the music life, it’s hard to be healthy,” Askew admitted. “I wanted out of the late nights and smoking and drinking culture.” Not to mention, she said, “I
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was sick of feeling out of shape. I don’t miss hangovers at all. Drinking was such a waste of my time.” It can seem counter-intuitive for a musician to be a health buff rather than pining in a torturedsoul state, awaiting a muse moment to compose the perfect song that conveys the human condition. “As an artist you think it’s about struggling and being miserable, unhealthy and rebellious,” she said. “I think I was denying my interest in fitness and health, like it wasn’t part of the artist identity.” But that sense of misery and
room while on the road, Askew spends her energy on bettering herself and always being the best person she can be. That message is felt in her music, her style and her warm and open nature with all those she encounters. In the long run, her health gains have increased the vocal power behind that sultry, haunting and soulful voice.
W sy be on su st in w da GOING FOR Ia THE LONG HAUL Her lifelong passion for music he and being authentically creative W Se is what drives her. Since her time at CrossFit, she has joined er Yo be N su
“I think I was denying my interest in fitness and health, like it wasn’t a part of the artist identity.” rebelling against the basic tenets of society while drinking away the pain is ever becoming passé. However, even though artists don’t have to subscribe to a miserable existence, the contrast of living a fitness lifestyle while playing in bars creates a dilemma. “You get ragged on for being healthy or for not drinking, but I’m the real rebel because I’m going against the bar life,” she said. “There is a struggle between the balance, but it gets easier.” For Askew, health includes what’s going on inside as well as outside. Whether she’s reading for self-development, adding goals to her vision board or working out in her hotel
a gym and is working out on her own. “I have more energy on the road in gigs,” she beamed. “I used to run myself ragged and got sick of it.” She spends half of each month traveling and she’s planning a tour in June to launch, “Coyote Love.” “Fitness has changed my life and my career,” said Askew. ”I want to be in this for the long haul.” Connect
To hear Grace Askew’s music, check her out on Spotify, Apple Radio and YouTube. You can follow her on Facebook, Twitter and Instagram, as well, where she shares weekly LIVE video streams. graceaskew.com
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TIDBITS ON GRACE
Who or what is your support system? My family has always been my backbone, cheering me on in my artistic endeavors and supporting my decisions every step of the way. I also have an incredible man in my life now who reminds me, every single day, that I am a rock star and that I am going to reach my goals ... he’s not bad to look at either. What keeps you motivated? Self-development books, exercising and watching fellow YouTube vloggers. I’ve recently become obsessed with Casey Neistat’s channel. He carries such an inspiring, courageous
outlook on life. Bragging rights? My level of commitment. I get up at 5 a.m. to 6 a.m. and head straight to the gym almost every morning. Even on the road when I’m on tour, I find the time to workout in some way in the morning. Power Song? “0 to 100” by Drake Fitness goal? To maintain a lean, toned physique and staying in a 10-12 percent body fat range. Favorite gear? Aasics running shoes, FlipBelt for holding my iPhone 6 Plus. Nobody knows? I have five tattoos, the most current being the
Grace Askew with her trainer Amanda Evans Elvis “TCB” lightning bolt, near lettuce wraps ... but only the way my rib cage. It’s a reminder to my boyfriend, Jack, makes them always work harder, plus, Elvis ... Asian-style. So good. was my first love. Favorite guilty pleasure food? Fit Tip? Stay focused on your Popcorn. journey. What God is asking of Next up for you? I am planning others and has others doing is a June 2016 album release. And none of your business. I have begun a fresh start this Favorite healthy meal? Chicken 2016 with no alcohol or sugar.
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Work It Out
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STRONG & LEAN by Holli Weatherington photos by Jason R. Terrell
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race Askew contributes her strength and lean physique to a balanced diet and a disciplined regimen of six hours per week of training, which consists of cardio and strength training. She credits her real “diving in” moment with more intense and challenging workouts to Amanda Evans, owner of CrossFit SoPo-Germantown. She and Evans created a strong workout regimen that Grace continues on her own currently, tweaking moves and changing things up as needed. Evans opened CrossFit SoPo after being a coach for six years. A former volleyball player, she was committed to an active lifestyle and was looking for a new challenge when she found CrossFit. She soon fell in love with the training regimen and decided to become a coach. “I’ve worked out at other gyms and never felt this good,” said Askew. “She got me hooked.”
Body Weight Training
The typical CrossFit style workout Evans teaches include a half-hour of strength and skill moves such as squats, presses and lifts. The other half-hour is faster, utilizing aerobic and metcon (metabolic conditioning) moves such as circuits and bursts. All classes consist of no more than eight to 14 people and the average class has less than 10 participants. “It’s different every time you come in,” Evans said. “The workouts are made for you and everything can be scaled to your abilities.” This Work it Out shows the types of moves Askew performed to keep her strength and stamina in top form. All of these moves can be conducted at CrossFit facilities and most gyms have a CrossFit station. CrossFit SoPo-Germantown offers group personal training and a “kickstarter” class every first Monday of the month for newcomers.
Front Leaning Body Hold Requires straps with rings or handles. Get in a parallel plank position with hands in straps and hold static in position. 20 seconds on, 40 seconds off. Four sets.
Hollow Body Hold u Core stability
move. Lower back must stay on ground at all times. Start tucked and then slowly kick one leg out at a time. Progressive move.
v Next, stay tucked and hold the legs out, then slowly lift
your arms over head at an angle. Alternative between moves 1 and 2. 20 seconds on, 20 seconds off. Four sets.
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Strap Decline Pull-Ups u Grab straps with rings or handles (make sure straps
are higher so you have room to lean back). Lean back on heels until you are holding yourself up with the handles full extension.
v Pull-up
from the base position. Release back to start. 3-5 reps, four sets.
Deadlift With Barbell
With heavier barbell, hinge at hips, feet shoulderwidth apart, abs tightened. Work is in the hips. Hinge at hips, weight in heels, and stand straight up with knees slightly bent. 10 reps. Three sets.
Modified Chin-Up Use a box or spotter to get in chin-up position. Hold for 10 seconds, then rest. 3-5 reps. Four sets.
Box Jump Get a high box and stand behind it. From a static position, jump straight up and land on the box, knees bent. Step back down slowly. 5-10 reps. (Modification, use a stepper or 2-3 large barbell plates as a spotter to decrease the jump distance.)
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Trend Alert
Good Health
DRINKING YOUR NUTRIENTS by Emily Adams Keplinger
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Target juicing for health, healing
fter several years of securing its identity in the health food industry, juicing is becoming more issue-oriented. Many people are turning to “target juicing,” not just for overall good health or weight loss, but to speed up healing for specific health conditions. From allergies to insomnia, juicing is purported to be able to alleviate, or at least improve, some health problems. Ricky Valentino, owner of Sean’s Cafe and Smooth Moves Juice Bar, recalls being one of the pioneers in making smoothies and juicing when the business opened about seven years ago in Midtown. “Originally, people came to improve their overall eating habits,” said Valentino. “Smoothies and juicing were seen as ways to get more fruits and vegetables into people’s diets. As time went on, these beverages were requested to address specific ailments or issues, from low energy to weight loss.” When asked what trends he has seen, Valentino mentioned three specific ingredients that have been requested in increasing demand: kale, flaxseed and wheat grass. “Kale has become a superstar because of its status as a ‘super food,’” explained Valentino. “It is a main component of any ‘green’ smoothie and is often requested because of its antioxidant proper-
ties. It is good for your blood and helps with digestive issues.” Kale also is a juicing ingredient used in combination with avocados, flaxseeds, beets and spinach to combat insomnia. Valentino uses kale to address headaches, juicing it with carrots, zucchini, spinach, tomatoes, apples, beets, celery, cucumbers and ginger to make what he calls a “V10.” Valentino acknowledges that most people don’t want the concoctions to taste too “grassy.” His approach is to combine ingredients that counterbalance each other in terms of taste, (i.e., kale can be bitter, so he adds a little lemon juice and a natural sweetener like agave nectar). Using agave nectar also addresses the issue of high blood sugar levels, as it is a food with a low glycemic index — it gives you the sweet taste without escalating blood sugar levels. “Those seeking to lower their cholesterol levels can add flaxseed to their juicing,” said Valentino. “Flaxseeds also offer cancer-fighting properties, as does Spirulina, a blue-green algae that cleanses the oceans.” Will Byrd is an operator for Cosmic Coconut in East Memphis, as well as the I Love Juice Bar in Midtown, both owned by Scott Tashie. “When Cosmic Coconut opened in the Sanderlin Centre in
“People should educate themselves about juicing. They need to try different things and see what works for them.” — Will Byrd 2011, most customers were looking for energy-boosting juices or they just wanted to feel better,” said Byrd. “But target juicing is definitely gaining in popularity.” Byrd said juicing for a hangover cure is requested almost daily. He advocates a drink called “Solar Power” made from oranges, apples, carrots and ginger, and he offers coconut as an additive to put good fat on one’s stomach. “People should educate themselves about juicing,” added Byrd. “They need to try different things and see what works for them.” At the I Love Juice Bar, which opened in September 2015 on Cooper Street, Byrd said in addition to target juicing, they offer “essential oil shots.” These shots include essential oils, as well as juicing ingredients, to help people address specific health issues. For folks living in Memphis, allergies and congestion are common
complaints. “The Sniffle Stopper” (ginger, lemon, cayenne, and an oil blend that includes wild orange, cloves, cinnamon, eucalyptus and rosemary) and “The Allergy Shot” (pineapple, lavender oil, lemon oil, peppermint oil and local bee pollen) are frequently recommended. “Ginger has natural anti-inflammatory properties, and the bee pollen, when paired with the other ingredients in The Allergy Shot, acts as a natural antihistamine,” said Byrd. “My personal feel-good juicing concoction is a mixture of fresh coconut, turmeric, beets, ginger and blue green algae.” Byrd notes that Cosmic Coconut is to undergo renovations this year in order to become more of a vegetarian/vegan restaurant and will offer more target juicing. “We want to be able to help people get what they want and help them follow given dietary restrictions.”
Memfit
Good Health
Kirby Joshua Long #memfit
Breakaway running apparel buyer/RunGum ambassador
find your zen
SPORT Running/yoga SUPPORT My friends and family are the best
support team that I could have ever asked for. WHY I RUN/DO YOGA I always say that I run for the challenge, but I use my mat for the grounding. ROLE MODEL Nick Symmonds (Brooks racing team, Olympian, and co-founder of RunGum) BRAGGING RIGHTS In 2015, I PR’ed my half-marathon time by 20 minutes (St. Jude Memphis Half 1:41:51). POWER SONG “Roar” by Katy Perry. Everyone has the strength of a lion in them, they just have to unleash it. FITNESS GOAL To be the best athlete that I can be. Main goal is to get my half-marathon time to 1:15:00, while using my yoga to stay injury-free. FAVORITE GEAR Altra Torin 2.0 running shoes, peace tree mat, RunGum and my split shorts! NOBODY KNOWS I’m a huge musical theater nerd, and love to act and sing around the house. My car may also be a stage. FIT TIP Stay motivated through your fitness journey. Your body, mind, and well being will love you for it in the long run. GUILTY PLEASURE Sprinkled donuts are my weakness.
NEXT UP 2016 is looking like another great year to PR my half time again and also stay less injured with my yoga. Namaste!
photo by Nathan W. Berry
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20 Good Health
Food
RESTAURANT GUIDE by Cara Greenstein
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Food joints for your New Year’s resolution
s we’re suddenly pressured into a new year of change and over-commitment— especially when it comes to health and food—the notion of restaurant reservations seems daunting. Especially now, as we’ve made it through the first month of the year and another splurge-type holiday is upon us — Valentine’s Day. Many of you may want to go on a date. Though the lengthy menus provide less self-control than a home-cooked healthy meal, I share an attainable solution: Order lighter fare out without wrecking your New Year’s resolution. My restaurant roundup conveys satisfying, sumptuous options from aperitif to entrée. You won’t feel guilty when signing the check, either. For more dining options, visit caramelizedblog.com.
SKEWER
5101 Sanderlin Ave., Ste. 105 Memphis, TN 38117 The 50-seat spot on Sanderlin carries a nonchalant, modest beat while preparing mindful and modernized Japanese. Boasting authentic excellence and creative twists to the “expected” Asian dinner menu, Skewer offers light options such as yakitori (skewers), sushi and rice bowls. Recommended: Three-mushroom salad and
shrimp yakitori with citrus olive oil A typical combination at Skewer
Skewer’s three mushroom salad
Lyfe Kitchen
6201 Poplar Ave., Memphis, TN 38119 The all-natural, healthy restaurant concept (now with a second location opening Downtown) with a “fastfine” disposition is already showing our city that whole and authentic ingredients do not require a hefty wallet.
Recommended: Quinoa crunch bowl and date banana smoothie
Strano! Sicilian Kitchen & Bar
948 S. Cooper St., Memphis, TN 38104 Sicily shines through Cooper Young with Chef Josh Steiner’s flavorful take on classic Italian dishes. Though carbs are impossible to avoid in the handspun pizzas and pastas, garden-fresh vegetables or hearty protein stud every menu item. Recommended: Grandma’s veal meatballs
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Good Health
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The Second Line
2144 Monroe Ave., Memphis, TN 38104 You can feel Chef Kelly English’s downplayed yet utterly charismatic New Orleans flare as soon as you walk through the doors. The “farmers market” gin cocktail is naturally sweetened with honey and lemon, and it might just distract you enough from the heaping shrimp and oyster po boys.
Recommended: The Farmers Market cocktail and “j-dubs reasonably healthy dinner salad”
HOG & HOMINY
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PORCELLINO’S CRAFT BUTCHER
711 W. Brookhaven Cir., Memphis, TN 38117 This 16-hour European-style establishment, created by Andy Ticer and Michael Hudman, is Memphis’s one-stop shop from breakfast to dinner, offering tasteful offerings from pastries and small plates to espresso and liquor. A craft butcher shop in the back features traditional and exotic cuts, along with miscellaneous takeaways. Recommended:
Grapefruit Brûlée with Greek Yogurt & Granola
707 W. Brookhaven Cir., Memphis, TN 38117 The menu at Hog & Hominy is straightforward yet inventive, offbeat yet intriguing. Of course, Chef Andy and Michael’s open-air brick oven pizza kitchen will tempt your taste buds, though the small plates and sides are real Southern-Italian gems in this establishment.
Recommended: Crab claws (light on the butter) and heirloom caprese salad
Hog and Hominy’s crab claws
Porcellino’s grapefruit brûlée with Greek yogurt & granola
The caprese salad at Hog and Hominy
Ecco
South of Beale
scallops with spring vegetables and shiitakes
Recommended: Seared tuna over crispy rice with brussels sprouts
1585 Overton Park Ave., Memphis, TN 38112 The most charming neighborhood eatery in town, Ecco delicately introduces European charm to the Evergreen District. Cozy bowls of pasta can be ordered in half portions, and the French and Tuscan-inspired seafood delights diners on a weeknight or weekend alike. Recommended: Seared
361 S. Main St., Memphis, TN 38103 South Main’s gastro pub offers more than a burger and pastrami egg rolls; seasonal salads and addictive maple-glazed brussels welcome guests for pre-Grizzlies, guiltfree grub on the patio.
22 Good Health
Choose THIS, Not THAT by Emily Adams Keplinger
Exercises Specific to Your Intentions
I
t’s cold outside. Feels more like time to take to the couch and hibernate than it does to push through an exercise routine. However, keeping an exercise routine can make a difference in keeping you motivated and feeling better through the long winter months and beyond. Of course, not all of us can hit the hardcore workouts due to various mobility limitations or health concerns. For those of you who want to stay fit but have limitations on what exercises you can do, here are some options.
Want to reduce your achy joints? CHOOSE THIS – swimming, biking or walking
NOT THAT – jogging or running,
lunges or deep squats Why? Achy joints such as knees, can benefit from strengthening exercises that can help prevent future injuries by reducing the stress on the joint.
Want to lose weight and get toned? Biking is less stressful on achy joints compared to lunges or strength training to your weekly car- deep squats. dio because building muscle boosts CHOOSE THIS – add moderate
your metabolism NOT THAT – cardio only or daily weight lifting Why? Muscles burn more calories, so more muscle means more calories burned per workout. Be sure to let your muscles recover in between workouts, though. Rest one full day between exercising specific muscle groups.
According to the 2013 study by Mayo Clinic, “Strength Training: Get Stronger, leaner, healthier,” the benefits of strength training include developing strong bones, controlling weight, boosting your stamina and managing a variety of chronic conditions. “Two to three strength training sessions a week lasting just 20 to 30 minutes are sufficient for most people,” said Dr. Laskowski, a physical medicine and rehabilitation specialist in the Mayo Clinic study. “When you’re using the proper weight or amount of resistance, you can build and tone muscle just as efficiently with a single set of 12 repetitions as you can with more sets of the same exercise.”
Want to have better balance? CHOOSE THIS – Ai Chi NOT THAT – Jumping
Jacks or any exercise that include quick movements or changes in position Why? Decrease your risk of falls and injury. PHOTO BY ANITA HOUK
“The exercises of Ai Chi, Certified Ai Chi instructor Eliza Martin, foredone in a heated pool, ground, teachers students at water exercise contribute greatly to class. flexibility and personal relaxation,” said Ai Chi instructor Eliza Martin. “Balance and overall endurance are enhanced as well, and Ai Chi is one of the best workouts for seniors.”
Want to reduce stress and relax? CHOOSE THIS – Yoga or any other
exercise that allows you to have a single focus NOT THAT – Multi-task exercising in an intense manner such as circuit intervals or high-energy group classes Why? While vigorous exercise can reduce stress overall by helping you release endorphins, intense workouts are not for everyone. Relaxation is a conscious endeavor that lies somewhere between effort and non-effort. MultiPHOTO BY EMILY ADAMS KEPLINGER tasking adds to your mental load and actually revs up your system, rather than Peggy Reisser Winburne allowing it to relax. Peggy Reisser Winburne, interim assistant vice chancellor at the University of Tennessee Health Science Center, said, “I have been a group exercise instructor for a long time, and I love that yoga is both physical and mental. It provides a means of relaxation and stress reduction while letting me work mind and body, and that, to me, is real life-changing fitness. Exercising, whether walking, cycling, yoga, or swimming, will help you relax and feel better physically. Yoga is a great work out for improving flexibility, strength and balance. It also helps me relax and focus. It is exercise I can do on the mat, but the benefits extend to my life off the mat.”
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