Good Health Memphis

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Could your diet be masking an eating disorder

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best apps for dieting and weight loss

Weight Loss

Success Walking away from unwanted weight for good

healthy substitutions New ways to cook classics

Lower body workout

4

moves to try at home

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February 2014

Weight Loss Success 4 Fit Nation 8 Cover: How I Lost 50 Pounds and Kept it Off 11 Best Apps for Dieting and Weight Loss 12 Success for Susan Siano 16 Battling Childhood Obesity 20 Weight Loss Roads Less Traveled By 28 Dance Therapy

departments 14 Work it Out 17 #Memfit: John Payne 19 Outfitter 23 Ask Corey 24 First Class: CrossFit

cover story 8

27 Confessions of Mid-South Mom 29 Running Calendar

How I Lost 50 Pounds and Kept it Off

30 Food Clues 31 Good Food

12

31

17 24

from the editor It’s February already?

Sara P. Shirley Good Health Editor

This means I’m a month closer to my deadline for running a marathon by the end of 2014. Not surprisingly, my running shoes are still in the closet. While I’m glad I gave myself some time to work toward my New Year’s resolution, I only hope I gave myself enough.

A few days ago, I signed up for my first race of the year—the Move it Memphis 5k on Feburary 15. I’ll be running with The Commercial Appeal team.

Come find me and say hello!

In this issue, we focused on weight loss success. There are stories of inspiration strewn throughout the pages. Read more about our cover model, Dawn Black, a single mom with three jobs and two children, who found the time for fitness and has more confidence than ever before (pg. 8). Then there’s Susan Siano, who decided to try hot yoga and fell in love with the practice (pg. 12).

Meet John Payne, a local wheelchair racer with the goal of qualifying for the Boston Marathon (pg. 17).

Also of note, eating disorder awareness week is at the end of this month, and nutritionist Leslie Schilling tackles the topic in her column (pg. 30). In honor of heart month, we pursued the story of Hassell Smith, a local man who has been dancing ever since he suffered a heart attack some 30 years ago (pg. 28). And don’t miss the heart healthy recipes in the back of the issue.

Tell us what you think about the magazine on social media (www.facebook. com/goodhealthmemphis) or with a letter to the editor. My e-mail address is patterson@commercialappeal.com. I look forward to hearing from you soon.

All the best,

m e m phi s

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 paper 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 2014.

Contributors Erinn Figg Brandon Dill Nathan Berry

Jason Terrell Leslie Schilling Corey Klein

Amy Mills Sean McQueen Eric Saffold

If you'd like to advertise your business in Good Health Magazine, contact Amy Mills at 901.529.6502 or e-mail amy.mills@scripps.com.

495 Union Avenue, Memphis, TN 38103

Fit Nation

Story by Sara P. Shirley Photos by Brandon Dill

Memphis fitness group harnesses power of social media to gain thousands of followers, shed thousands of pounds

T

wo years ago, Toye Bogard was sitting in the barber’s chair when the news

flashed on the screen.

Memphis had been proclaimed the fattest city in the nation.

“This is my city, and I’m sitting here thinking, ‘What can I do to help?’” Bogard recalled.

Driven by Memphis’ high obesity numbers, Bogard took to Facebook and asked everyone he knew if they’d like to begin working out together. He created a Facebook group called Biggest Loser Memphis (no affiliation to the show) and fans began joining the group in droves.

Bogard started teaching classes to members, and as the numbers escalated, he divided members into teams. The teams were based on where each person lived. Each team had a registered nurse as a captain, and the members began meeting in their own neighborhoods to workout, weigh in and motivate one another.

Some six thousand members later, Bogard is preparing the group for the

filming of a fitness DVD that will be distributed in Wal-Mart stores.

“My idea was to build a support network, to help people build relationships,” said Bogard. “And it just took off. We have 6,400 members now. It’s crazy.”

Around 150 people showed up to a fitness class Bogard held at the McFarland Community Center on a recent Wednesday night. Bogard had just launched a new “90-day” challenge for members, asking them to push themselves to the limit in order to reap the rewards in time for filming.

Bogard’s group is free to join, as are

the classes he teaches. New members mix with Fit Nation veterans in the group classes, and everyone wears their “team” colors when they come together for a group workout.

Bogard’s class is an upbeat aerobic session. Members bring yoga mats and use free weights, but that is the only equipment needed. Hip-hop jams blare through gymnasium speakers during the hour-long workout and many of Bogard’s moves look as though they were lifted straight from the night club.

The group has members of all ages and fitness levels. They turn to Facebook between classes to brag on one another

and show support for their teammates.

The group’s Biggest Loser program

could do this.”

Taurus Turner, 35, lost 85 pounds

jumped on me,” Turner said. “This was the kick start I needed. I want to lose

has yielded hundreds of major weight

after joining. He dropped from 320

another 20 pounds, and I’ll keep at it

loss winners. Take Angela Brown, 35,

pounds to 235. He credits his team

until I get there. Then, I’ll work on toning

who joined Fit Nation after discovering

captain, Jackie Hardy, for his success.

up. You learn to just keep challenging

she had Type 2 diabetes. In two years, Brown has lost 73 pounds. She shares her story with other members via social media.

Then there’s Clara Easley, 48, who was one of the first Fit Nation team captains. Since September of 2011, the Horn Lake resident has lost 90 pounds.

Her current weight is 175, the smallest that Easley says she has ever been.

“My kids are so proud of me, they’re jealous,” Easley said. “My team holds me accountable and I don’t think they even know it. Being put in a leadership role meant I had to show my team that I

“Once I got to college, weight just

yourself, so it never ends.”

Weight Loss Triumph!

ANGELA BROWN, 35

Lost 73 pounds

Recent transformations documented by Fit Nation

I never was a big junk

KAREN WEARY, 52

eating way too much.

Lost 85 pounds

food eater, but I was just Understanding healthy portion sizes has helped me get to this point.

JACKIE HARDY, 45

Lost 46 pounds

I stalked the group on Facebook for six months before I went to a class. I decided to get involved because I want to be around for my children, and some day, for my grandchildren. Before this, I had never run in my life. In December, I ran a half-marathon.

It’s hard to do this on your own. I joined a group after trying everything else. We motivate each other.

I’ve become addicted.

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Dawn How I lost 50 pounds Black: and kept it off D

awn Black, a four-foot-eleven mother of two, said she’s struggled with her weight for most of her life.

But that all changed, she said, after she walked into the DeSoto Athletic Club in Southaven two years ago and decided to fully commit to changing her lifestyle.

“As soon as I walked in, I just knew it was going to be different this time,” Black said. “I decided to work with a personal trainer, change my eating habits and hold myself accountable.”

Black, 38, worked three jobs to make ends meet and still found

time to make it to the gym at least three times a week. She worked with her trainer, Kendall Capps, in semi-private classes, meaning the sessions included four other members or less, and she also attended the group cardio classes the gym offered with her membership.

Black said she quickly bonded with other class members and gained a support system from within the gym.

“Kendall has been with me from the beginning, and he keeps me honest,” Black said. “I realized that the only thing standing in my way was me, and I just got stronger and stronger.”

Black said exercise and healthy eating have now become just another part of her life, and the changes, she said, are permanent.

“I’ll never be perfect, and I’m not trying to be,” said Black. “But I have more confidence than I have ever had. I never thought I could look and feel the way that I do.”

Story by Sara P. Shirley Photos by Jason Terrell

Since joining the fitness center, Black has lost 50 pounds, with her current weight holding steady at 100 pounds.

“I don’t see my old reflection in the mirror,” Black said. “I’m proud of who I am.”

So what’s her advice to other women wishing to accomplish the same?

“If you want something bad enough, you can achieve it, no matter the obstacles,” Black said. “I’ve been there and done it. Once you make the first step, just keep going and don’t look back.”

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Dawn Black trains with DeSoto Athletic Club fitness instructor Kendall Capps.

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Best Apps Eat This, Not That!

Restaurants

by Rodale Inc. Digital

Based on the best-selling book series, the Eat This, Not That! Restaurant smartphone application helps dieters stay on track when dining out. The app can track calories for more than 13,000 menu items and 10,000 grocery products and lets you see the best and worst options at many of your favorite restaurants.

Premium users are provided with information on calorie-saving food swaps.

For Dieting and Weight Loss

Pact

by GymPact

With this application, you make a financial pact with yourself and other app members to meet your goals. If you meet your Pact, you get a cash reward for each day committed, paid for by those who didn’t make it. Weekly rewards typically range from $.30-$5. There are three different types of Pacts—gym pact, veggie pact, food logging pact—to help you stay in shape, eat more veggies and log your meals. You can commit to one or all of the pacts. The app uses GPS and requires validation such as photo proof, making it hard to cheat.

Cost: Free to download – You decide what to pay other pact members for potentially missed goals

Calorie Counter & Diet Tracker

by MyFitnessPal

Various medical studies show that people who keep food journals lose more weight than those who don’t. This caloriecounting application allows users to log and keep track of food intake. The app contains a database with more than three million foods and remembers your favorite foods, making it easier to keep up with over time.

Cost: Free

Cost: $4.99

Lose It!

by FitNow

Create a weight-loss goal and this application will supply you with a customized daily calorie budget to help you meet it. The app takes exercise into account and will adjust your calorie budget accordingly.

Also includes caloric information on thousands of name-brand and restaurant foods.

Cost: Free

Weight Watchers Mobile

by Weight Watchers International Inc.

In accordance with the popular weight loss plan, this app tracks points rather than calories. If you already have an account with weight watchers online, this app is a no brainer. If not, you will have limited access. Use the app to keep track of your points, scan barcodes to instantly learn points values of different products and gain access to thousands of recipes and meal ideas.

Cost: Free (Premium content available with Weight Watchers subscription)

Success for

Susan Siano W

Story by Sara P. Shirley Photos by Brandon Dill

hen Susan Siano’s mother passed away in September of 2011, Siano turned to food for comfort during the grieving process. Her new bicycle gathered dust in the living room, and her body gathered 70 new pounds.

“I felt like I was just existing, not living,” said Siano.

A friend suggested Siano try yoga, and on August 4, 2013, Siano drove by the Bikram Yoga Memphis studio in East Memphis and saw that the door was open.

“I waddled myself in there, found out a little bit about it and found it interesting,” said Siano. “I told them I’d come back the next day, so I did.”

Before her first class, Siano, 52, loaded up on her favorite guilty pleasure: raw cookie dough. And her initial experience with the studio’s signature heated yoga class was miserable, Siano admitted.

“I hated it,” said Siano. “I felt like I was going to throw up and I just laid down on the floor and stayed as still as I could. Then the instructor told me to come back the next day. I thought, ‘No way!

Are you crazy?’”

But when Siano returned home after the class, she felt better.

In fact, she said she felt more relaxed than she had in years.

“I got addicted to that relaxed feeling,” Siano said. “I went back thinking, ‘An hour and a half of misery to feel good—Is it worth it?’”

For Siano, it was.

As Siano progressed, she said she began to acclimate to the heated studio, which hovers around 105 degrees during each class. For about a month, she went to class three times a week.

Then she upped her commitment to five times a week.

Inspired by others in the class, Siano began to eat only organic foods. Now, she’s an organic vegetarian.

Siano said she currently feels more focused, centered and at peace with herself. She estimates that she has lost around 50 pounds, but she rarely hops on a scale. Her health journey

was about more than weight loss, she said, and she gauges her success by how she feels.

Her old clothes no longer fit, but she hung on to them for months for fear that the weight would come back. Like many other women, Siano’s weight has yo-yo’d with various fad diets since she was 30.

In late January, Siano said she was finally prepared to take her loose-fitting clothes to Good Will and say goodbye to her old weight for good.

“I’m starting to get used to the idea that maybe I can stay this weight, this time,” she said.

And the bicycle gathering dust in Siano’s living room? It recently made a trip with her to St. Louis, where she toured the city on two wheels.

“It felt so good,” Siano said. “I feel like I’m living again, not just existing.”

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work it out |

step-by-step moves for a healthy body

band aid PhoTos by Jason TerreLL

Part Two: Legs

Tune in and tone up.

R

esistance band tubing offers the benefits of strength training with machines and

weights but also enjoys a few advantages over these traditional training methods, such as portability. Mary Coffman, a personal trainer at Fundamental Fitness studio in Memphis, illustrates how to incorporate the band into your workout. She is starting with arm exercises and will demonstrate legs in February’s issue.

There’s a wide variety of band tubing available at sports stores and since the tubing is relatively inexpensive, having several bands of different tension levels will ensure you have an adequate resistance for a variety of exercises.

SQUAT (12-15 reps) • Position tube underneath arches of feet.

• Feet are shoulder width apart; arms at 90 degree angle and shoulder height.

• Lower hips and bend at the knees until thighs are parallel to the floor.

• Do not let the knees go over the toes and keep arms stationary.

Hip Abduction (12-15 reps) • Position the tube underneath the arches of the feet • Stand upright with feet should width apart • Move one leg out sideways and return to starting position. Repeat on other side.

Single Leg Seated Leg Press (12-15 reps) • Sit on bench or in chair with one leg straight and parallel to floor.

• Place arch of foot in center of tubing with toes pointed toward the ceiling.

• Grasp tube and extend leg until knee is almost straight Pause and allow knee to return to starting position.

• Straighten but do not lock your leg during this movement.

GLUTE PRESS (12-15 reps)

• Kneel on all fours, holding the tubing in your hand.

• Slip a foot into the center of the tubing and press leg back so it is parallel to floor.

• Bring knee as close to the chest as possible and out again.

Battling Childhood Obesity Story by Sara P. Shirley

Specialist joining Le Bonheur team speaks of hospital’s goals in fight against obesity

O

besity has more than doubled in children and tripled in adolescents

“The idea is to look at the problem as a whole,” said Han. Han said it’s important to treat obesity early, in hopes of preventing the long-term health effects associated with childhood obesity and in order to turn the tide for future generations.

“We’re seeing more and more that genetics is playing a role in obesity,” said Han. “If you can understand what is wrong, then you can have prevention and treatment strategized around that.

are rising.”

Han, a Harvard medical school

in the last thirty years, according to

graduate, is moving to Memphis this

the Centers for Disease Control and

summer to tackle the problem head on.

Prevention.

She’ll join a team at Le Bonheur Children’s

Perhaps obesity treatment isn’t one size fits all.”

childhood obesity are wide-ranging, from

multi-pronged, evidence-and research-

Health Effects of Childhood Obesity

high cholesterol and blood pressure to

based approaches.

Immediate:

The health problems associated with

prediabetes to bone and joint problems

Hospital dedicated to treating obesity with

When Han visited Memphis to

to sleep apnea. Long-term effects include

interview for the position, she said she

an increased risk for heart disease, type 2

learned more about Shelby County’s

diabetes, osteoarthritis and several types

childhood obesity statistics and called the

of cancer.

numbers “astonishing.”

“Childhood obesity has been a

In a study conducted in Memphis

rising problem in the U.S. for the last two

among a collection of patients who

decades,” said Dr. Joan Han, a pediatric

received free health screenings, 27 percent

endocrinologist who studies rare disorders

of the children screened met the criteria

associated with childhood obesity at the

for obesity. The national average is 17

National Institutes of Health. “The good

percent, said Han.

news is that the numbers are starting to

“This study may suggest that in

level off. The bad news is that we’re at a

pockets of Memphis, there is a really high

plateau—not trending down—and among

rate of childhood obesity,” said Han. “What

the very seriously obese, those numbers

can we do to help these patients? Le

Perhaps obesity treatment isn’t one size fits all.

– Dr. Joan Han, National Institutes of Health

Bonheur is very interested in establishing a state of the art, multidisciplinary clinic.”

The clinic would include specialized, custom treatment

• Obese youth are more likely to have risk factors for cardiovascular disease, such as high cholesterol or high blood pressure. In a population-based sample of fiveto 17-yearolds, 70 percent of obese youth had at least one risk factor for cardiovascular disease.

• Obese adolescents are more likely to have prediabetes, a condition in which blood glucose levels indicate a high risk for development of diabetes.

• Children and adolescents who are obese are at greater risk for bone and joint problems, sleep apnea, and social and psychological problems such as stigmatization and poor self-esteem.

Long-term:

specialists.

Source: Centers for Disease Control and Prevention

dieticians, social workers when needed, exercise

i w t

W

R

physiologists, and other sub-

psychologists, cardiologists,

S

• Children and adolescents who are obese are likely to be obese as adults and are therefore more at risk for adult health problems such as heart disease, type 2 diabetes, stroke, several types of cancer, and osteoarthritis. a • Obesity is associated with increased risk for many types of cancer, including cancer of the breast, colon, endometrium, esophagus, kidney, pancreas, gall bladder, thyroid, ovary, cervix, and prostate, as well as multiple myeloma and Hodgkin’s lymphoma.

from primary care physicians,

S

a

B

P

John Payne 34

#memfit

Sr Financial Analyst - AutoZone

healthy peer pressure

Photo by Nathan Berry

Sport Running (Wheelchair Racing)

Fitness goal Would love to qualify for Boston one day,

Support Breakaway Running – Great running store, great

the qualifying time is 2 hours for a wheelchair racer so I have a lot of work to get there.

informative staff and I have some great friends that I get to run with most every week. 2. My family and friends who are always there to cheer me on and help me out.

Favorite gear My Zipp Disc Racing Wheels that Break-

Why I Run To keep myself in shape and stress release. I

Nobody knows I have lived in the same house my

love going for a long run and just turning my brain off. It’s a great escape from the busyness of everyday life.

Role Model My parents. They mean so much to me. They are two of the greatest people I know, have taught me so much and still continue to, and are there for me whenever I need them.

Bragging rights Rocket City Marathon in Huntsville in 22212.

Power song I love to listen to VeloBeats when I run.

away Running bought me. entire life. I bought the house from my parents when I graduated college.

Fit Tip Do what you enjoy. If you aren’t enjoying it then you should take a break or find something you enjoy.

Celebrity crush Lolo Jones Guilty Pleasure Haribo Gummy Bears and Fizzy Cola.

Next Up

Little Rock Marathon (March 2) and the Howard Aslinger 24 Hour Run (March 14 and 15)

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Get Better.

Fit to Flatter

outfitter

shape up in style

Don’t wait on projected weight loss to dress for success.

Incorporate a few of these form-flattering style items into your everyday wardrobe and embrace the body you have today.

Dark Wash Jeans: Skinny jeans are all the rage but curvier bodies look leaner in a boot-cut pant with a midrise waist. Dark washes with minimum embellishments are most flattering.

Mossimo ® Women’s Bootcut Denim (Modern Fit)

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Long Necklaces: Draws attention away from the hips and to the center of the body.

Long Colorblock Necklace

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Blazers: The clean lines of a fitted blazer are extra-slimming.

Merona Women’s Oxford Blazer – Gazelle Brown

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V-neck Blouses: Brings attention to the face while lengthening one’s torso.

Talk of the Georgetown Top

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Skinny Heels: Legs will instantly look longer and leaner with a pair of skinny heels.

Nickels Women’s Denny

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Weight Loss Roads Less Traveled By Story by Erinn Figg • Photos provided by American Laser Skincare Center of Memphis

From hypnotherapy to laser treatment, Memphis home to host of unique weight loss practices

M

emphis IT professional Laurie Frost, 42, has been a frequent passenger on the weight-loss rollercoaster since she was a teenager.

During the past three decades, her quest for the perfect way to lose those extra pounds and keep them off has included Hollywood fad diets, trendy supplements and visits to local weight-loss clinics, among other experiments.

It wasn’t until she joined a local chapter of Weight Watchers that she finally

felt armed with the knowledge she needed to get off the rollercoaster and control her weight destiny. Since she joined the program in August 2013, she’s lost about 20 pounds. Her goal is to lose 20 more, and she’s confident she’ll reach it.

“I’m so much more mindful about what I eat now,” Frost said. “Joining that program was the most valuable thing I could have done. It helped me learn to love myself as I am, and it made me want to be a healthy person so I can be here for my

husband and my kids.”

According to 2013 statistics by Marketdata Enterprises Inc., a leading independent market research firm, there were an estimated 108 million American dieters last year. Like Frost, many of them sought salvation in supplements, juice fasts, fad diets, prescriptions, self-help books and more.

In the process, many dieters have learned that there’s no one-size-fitsall approach to managing weight. Body types, personalities and lifestyles can all play a role in determining the success of a particular program.

Fortunately for Mid-South residents, Memphis has a variety of different weightloss options. Here are just a few of them:

Hypnotherapy Certified Hypnotist Rich Ervin of Ervin Hypnosis Center in Bartlett has been practicing hypnotherapy since 2007. Most patients come to him for help with smoking cessation or weight loss, he says.

“We’re working with a part of the mind that controls your routine behavior,” Ervin said. “All I do is utilize the human ability to go into trance. Then I use bold, upbeat, direct suggestions to affect the changes the client wants to make.”

For example, Ervin might suggest to a hypnotized client that whenever he sees the color red, he’ll feel an overwhelming

desire to live a healthier lifestyle.

Ervin says he has a success rate of about 70 percent for weight-loss patients, and the amount of weight loss varies per person. Sometimes it’s a few pounds a week, but he’s had some rare patients lose up to 40 pounds in about a month. The keys to success, he said, are realistic expectations and a willingness to do the homework, such as maintain healthy lifestyle habits and listen to the reinforcement CDs he gives patients after sessions.

“Every motivated person already has the tools on board to do this,” Ervin said. “But you didn’t get this way overnight and you’re not going to lose it overnight.

There is no magic bullet.”

For people who aren’t ready to book a private session, Ervin offers group sessions for weight loss on Thursday nights for $20. For more information, visit ervinhypnosiscenter.com.

Acupuncture

Acupuncture is a type of traditional Chinese medicine that involves manipulating energy flow through the body by placing tiny needles in specific points called meridians, thus restoring balance and harmony throughout the body.

Dr. Helen Ly of Dr. Ly’s Natural Health Institute said weight loss and pain were the two most common complaints among the practices’ patients.

“Acupuncture can help our bodies reestablish a state of balance and harmony,” said Ly, who also is a boardcertified neurologist. “We’re not just treating you for weight loss; we’re bringing your body back to a state of health. Once the body is in a healthy state, you lose weight as a result.”

Ly said the family practice, which has been in business since the mid-‘80s, sees about 50 patients a day.

Weight-loss patients can expect

We’re not just treating you for weight loss; we’re bringing your body back to a state of health. Once the body is in a healthy state, you lose weight as a result.

– Dr. Helen Ly, acupuncturist and board certified neurologist

to lose anywhere from a few to 30 pounds if they follow the program, which also includes individually tailored nutrition supplements, dietary advice and an exercise routine, Ly said “The type of person who would benefit most would understand this is not a quick fix. You can’t just come here and do the acupuncture and go home and be

Ready to embark on a weight loss journey?

Becca Krukowski, assistant professor in the Department of Preventive Medicine at University of Tennessee Health Science Center, has done a number of studies on weight loss under different influencing factors.

She says the first thing people need to do when determining if a weightloss program is right for them is to ask themselves one simple question: “Yes, I’m ready to lose weight, but am I ready to put in the work?”

If that answer is yes, she suggests people look for an approach with several key factors.

“Readiness is the first step, but then there needs to be self-monitoring of dietary intake, whether that be with paper and pen, with a spreadsheet or on the Internet,” she said. “It gives people greater awareness of what they’re eating throughout the day and helps them budget their calories and make smarter decisions.”

Daily self-weighing also is important so people can monitor their progress and stay on track with successful behaviors, she said.

Finally, self-accountability with feedback is a crucial motivator, and physical activity is key to generating lasting results.

“Physical activity is necessary for keeping long-term weight off – it doesn’t need to be super-intense,” she said.

slim,” Ly said. “You have to be willing to put in the work and make lifestyle changes. The mentality is about being healthy, not just weight loss.”

For more information, visit drly.net.

Zerona laser treatments It sounds like something straight out of a sci-fi movie and it looks a little bit like one, too.

The new Zerona laser is one of the newest trends in Hollywood, and Mid-Southerners are also catching on to the craze.

“Right now we’re doing about 50

You didn’t get this way overnight and you’re not going to lose it overnight. There is no magic bullet.

– Rich Ervin, certified hypnotist

Zerona treatments a week,” said Deedee Long, office manager at American Laser Skincare in Memphis.

Zerona is an FDA-cleared cold laser that targets and collapses fat cells by liquefying their contents, resulting in reduced inches off the waist, hips, thighs and upper arms during a painless 40-minute non-invasive procedure.

“It has no sensation at all. It’s actually very relaxing,” Long said. “In about two weeks, the average weight loss is about three inches.”

And because the fat cell wall has collapsed, it can’t take on new weight, so

results have the potential to be long-lasting.

But like other treatments, the client also has to do some work.

“Zerona gives you a jump-start on weight loss, but for long-term results, it’s not going to do it alone. You need to move, drink plenty of water and eat right. We’re holding you accountable for that part. We’re not just your technicians – we’re you’re accountability partners as well.”

For more information, visit americanlaser.com.

Nutritional coaching “Starting out as a dietitian more than a decade ago, I was very much on the ‘lowfat, count-this and count-that’ bandwagon,” said nutrition counselor Leslie Schilling, registered and licensed dietitian and owner of Schilling Nutrition Therapy in Memphis.

Schilling is also a regular columnist for Good Health.

“We help people move away from the yo-yo diet cycle by focusing on self-care and healthful behaviors, which is a much more sustainable approach than counting this and that or being overly focused on the scale. We don’t do diets or diet food.”

During an appointment with a client, Schilling reviews the client’s diet history, goals and day-to-day routine, then helps the client customize steps to reach those goals.

“The dietitians in our practice help people get back to basics with food, enjoy food, and recognize when we may be using food for reasons other than hunger,” she said.

Her practice, however, isn’t for those in search of a “quick fix.”

“Like I said, we don’t do diets, especially given the fact that 95 percent of dieters gain back the weight they lost and sometimes even more within three years. Why not just learn how to eat well for good?”

For more information, visit schillingnutrition.com.

Ask Corey

ask the trainer

Fitness advice from a local personal trainer Q: I want to be a runner, but my legs

get really itchy when I hit the half-mile mark and I have to stop. I can do cardio on the elliptical just fine, though. Whatâ&#x20AC;&#x2122;s going on? â&#x20AC;&#x201C; Valerie H., Collierville

A: I would make sure to get a good

warm up in before you start your run.

Fully stretch your legs out and get your blood circulating with some running in place or jumping jacks. Fight through the sensation for the first few days you experience it. Once you get several days of running in your legs should start to get better circulation and the

itching sensation goes away. In rare cases where this doesnâ&#x20AC;&#x2122;t help there is also the possibility you have a cold allergy. Make sure to dress in layers and keep your legs warm.

Q: How do I know how much weight I

can lift? â&#x20AC;&#x201C; Matt T., Memphis

A: It really depends on what you are

trying to accomplish. Lower rep ranges (five and under) help build maximum strength. Medium rep ranges (six to 10) tend to help gain mass. High rep ranges (11-plus) work more on muscle endurance.

reader Q&A

When picking a goal, it is a good idea to mix all three rep ranges into your workout. This will give you the best overall gains, as each range helps build the others.

After deciding what rep range you are going for, you will need to find the proper weight for that range. This may take a little trial and error but start with a weight you know you can do for the chosen rep range. Then, increase the weight incrementally until you cannot complete all of the reps. Drop down to the previous weight and you now have your desired weight.

Corey Klein is the owner and operator of Klein Fitness located at 338 South Main Street. For more information on these exercises or for other fitness inquiries visit www. kleinfitnessmemphis. com

Editorâ&#x20AC;&#x2122;s Note: Would you like to send a question to Corey? E-mail your question to the editor at Patterson@commercialappeal.com or send us a Facebook message at www.facebook.com/goodhealthmemphis Â

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first class

find new ways to get fit

CrossFit

p i t c a

Photos by Brandon Dill

Good Health team member Sean McQueen works the rings at CrossFit Triad in East Memphis.

C

rossFit training programs are relatively new on the fitness scene (the first CrossFit company was founded in 2000) but the signature moves, which are a blend of lifting, gymnastics, bodyweight exercises, running, rowing and jumproping, feel pretty old school. Participants use little equipment to complete the short-duration,

high-intensity workouts, which vary on a day-today basis.

Persons unfamiliar with local CrossFit facilities may have seen the televised CrossFit Games, which have been held in summers annually since 2007. The games are promoted as the venue for finding the â&#x20AC;&#x153;Fittestâ&#x20AC;? person on the

S

t

planet. One of the signature elements of the games is that athletes aren’t told of the fitness challenges they’ll be competing in until hours before the competition. This is done to ensure that the games are a “fair test” of fitness.

In October, Good Health team member Eric Saffold signed up for a membership with CrossFit

Triad in East Memphis. After raving about his progress in the office, Good Health Editor Sara P. Shirley and team member Sean McQueen decided to join Eric for a class to see what all the buzz was really about. Neither Sara nor Sean had participated in a CrossFit class before.

Here’s what happened: Sara: The studio was very open and I noticed there weren’t any exercise machines or mirrors inside. Instead, there were weights, boxes, gymnastics rings and a long dry erase board covering the left wall of the room. I didn’t know what to expect from the workout, but I’d checked out CrossFit Triad’s website and figured there’d be some weight lifting going on, which made me a bit nervous. I couldn’t remember the last time I had lifted anything heavier than about 20 pounds.

Sean: Going in, I figured the workout would be intense. CrossFit has that reputation from TV, and I think that’s how most people look at it.

Eric: I’ve worked out all my life, but in that last year or so, I hadn’t been seeing any results—not even with personal training.

I joined CrossFit Triad because I wanted to try something new and challenging. I wanted results.

Sean: We were surrounded by a good mix of people in the class. There were 14 altogether, and that included different genders, body types and athletic abilities.

Eric: The atmosphere is very motivating, and the gym will call you if you don’t show.

They’ll hold you accountable. It really feels like a community, like I’ve become part of this unique family.

Sara: The class lasted an hour and the instructors kept us on a pretty tight schedule.

Sean McQueen and Sara Shirley (left) warm up for a CrossFit class with high kicks.

We began with stretches, then formed a line and started lunging, kicking and skipping around the room. I was nice and warmed up, with a zooming heart rate, by the time the instructors told us to grab barbells.

Sean: I’d describe the workout as fast paced, organized weight lifting. It was a good mix of cardio and strength.

Sara: Even though I was nervous about lifting weights, and unsure of how much I could lift, the trainers were knowledgeable and patient. They didn’t pressure me to do more than I could handle, and I only put 10 pounds on either side of the bar. We did dead lifts and clean and jerks. A clean and jerk is a two-part lift.

The clean portion consists of lifting the barbell from the floor to one’s clavicle. The jerk part involves lifting the weight above the head, with

arms straight. I actually really liked doing these.

More experienced members did snatches, which means they raised the weight in one quick, uninterrupted motion from the floor to a position over their heads.

Eric: The trainers and instructors are very knowledgeable as far as safety is concerned. They make sure that when I’m lifting, or doing other things, that I’m using the proper technique.

Sara: Our exercises were timed, and members in the class were encouraged to write their numbers on the dry erase boards.

I

Sean: I thought the workout was pretty hard. I liked how the competition in the class is all versus yourself. When you’re doing the circuits, you’re competing against your own numbers.

Eric: In three months, I have more muscle tone, definition, flexibility and core strength. When I started, I had lower back problems, but those are no longer there. I want to go to class four or five times a week, but with my work schedule, I usually go around three or four.

Sean: I think CrossFit would be a great chance for people who have never participated in sports to experience that kind of workout. A

d

b

Sean McQueen and Eric Saffold (left) exercise on the rings during a CrossFit class.

c

e lot of the moves were similar to the training I had when I played basketball.

Eric: The workouts are all about total utilization of your entire body, as well as functional movement. It’s high intensity, but you go through the routine according to your own skill level.

Sara: I was so sore the day after the

class. I could hardly lift my arms up to tie my hair f in a ponytail, but despite that, I was really glad c that I went. I got a really good workout, and I s think it would get better and better with time. I’d c love to go back.

a

Eric: Every day when I go in, I don’t know d

what I’m going to work on. It’s always something v new and different and challenging. That’s what I love about it.

J

c

r

s

w

p

s

t

m

T

h

t

a

m

c

Confessions of a Mid-South Mom

by Amy Mills

I

started this adventure one month ago, full of dreams, goals and excitement! I

to get me through the day, and I log everything into my Jawbone. I am starting

did what every normal person would do

to level out and the raccoon in my head is

before starting a new venture.

slowly disappearing back into his hiding

I went shopping.

I bought bright yellow running shoes,

place.

Since shopping alone won’t get me to

clothes and a fancy scale that calculates

my goals, I have also started to exercise.

everything but the kitchen sink. My

I chose to run and swim. Running wasn’t

favorite purchase was an activity tracker

an obvious choice, as I would rather do

called Jawbone Up. It is a bracelet with

just about anything else, but I decided to

smartphone applications, and with it, I

go for it because it is easy to set goals and

can keep track of how much I sleep, eat

see results. My first goal was to be sure

and workout. I’ve since learned what I was

that I could run a 5k race.

It’s Christmas. It’s New Years. I just don’t have time today. I will do it tomorrow.

I’ve lost just three pounds, and the only thing standing in the way is me.

The only reason I can give for not

doing right and what I was doing very,

Check!

sticking to my food plan, for not going

very wrong.

I was up to four miles in a matter of

swimming, for not getting up to run and

The first thing I learned with my new Jawbone is that I never sleep. Ever.

I also learned I was not eating enough

two weeks (insert applause here). My

for not giving it my all is because I chose

second goal was to run a half marathon.

not to. And that isn’t being fair to me or to

This, my friends, is a lofty goal. I ran one

my family.

calories. Due to my busy schedule, I was

years ago when I was younger, had fewer

rarely stopping to eat. I know how this

kids and less body.

sounds, but I would forget and the day

This goal remains.

would get away from me. By the time 9

Swimming, on the other hand, is

p.m. rolled around I would be starving and

exercise I enjoy. I am a strong swimmer—

scavenging the fridge like a raccoon in a

slow but consistent—and the difference

trashcan.

between running and swimming, for me, is

So I’ve adjusted, making sure to eat

that swimming doesn’t feel like a workout

more during the day. But you know what?

until the next day, when I wake up and can

Those nighttime scavenging sessions are

barely move.

hard to break. I went from eating too little

I promised to be very open when

I’m new to this game, and I could use your tips, advice, recipes and support.

Whether you’re like me and just starting a health journey, or you’re a health guru, please send me your thoughts, inspiration and stories on Good Health’s Facebook page with the tag #GoAmy. We will encourage each other.

Together, we can do this.

About the author: Amy Mills is an

I began writing this diary of sorts last

advertising manager at The Commercial

month, and I have a confession to make.

Appeal. She lives with her husband,

all out, I have started planning more and

Even though I started out strong, I’ve

Donald, two children, Abby and Mack,

making sure that I cook enough for a

allowed myself to listen to the excuses in

and her crazy dog, Boz, in DeSoto

couple days. I keep a stockpile of snacks

my head.

County.

to too much!

Though I’m still trying to figure this

Dance Therapy Story by Sara P. Shirley

W

hen Hassell Smith suffered a heart attack at the age of 42, his doctor recommended that he begin walking for exercise.

“I realized that walking is really boring,” said Smith, now 78. “Dancing is a whole lot more fun.”

For the last 36 years, Smith and his wife, Mary, have danced together at least once a week. Now that both are retired they dance four or five times a week at various churches and community centers in the Mid-South region.

The couple’s current routine includes choreographed ballroom dancing on Monday and Tuesday nights, coupled with square dancing on Wednesday, Friday and Saturday nights.

“We’ve met so many nice people dancing,” said Smith. “We have friends we met in the ‘70s Hassell Smith, 78, and his that we are still in wife, Mary, dance up to five contact with, still times a week at various dance with or go locations around Memphis.

Want to dust off your dancing shoes? Wear red for “heart” and join Smith and others for a beginner square dance benefiting The American Heart Association.

Hassell Smith and his wife, Mary, began dancing in 1977 after Hassell Smith suffered from a heart attack.

out to dinner. That’s been the best part.”

Smith has enjoyed health benefits, as well.

The workout during a square dance is akin to brisk walking, and dancers burn an estimated 400 calories per hour. Dancing regularly can lead to a slower heart rate, lower blood pressure and an improved cholesterol profile.

Typical square dancers clock 9,000 to 10,000 steps per dance, coming in right at the national recommendation of steps needed per day to maintain physical fitness.

Dr. Frank McGrew, a cardiologist with Baptist Memorial Healthcare, said there are myriad heart health benefits associated with dancing or other regular exercise.

“There’s some evidence to suggest that regular exercise helps to reduce hardening of the arteries,” said McGrew. “Exercise can also serve as an early warning symptom. If you exercise every day, and artery blockage is accumulating, you’ll have subtle symptoms— shortness of breath and chest pain—at early phases.”

Earlier, often, than someone with a sedentary lifestyle, said McGrew.

McGrew often recommends exercise to his patients, but encourages exercise newcomers to consult with their health care provider before embarking on any at-home, or unsupervised, exercise programs.

Cost: $5 donation Place: Cordova Community Center, 1017 North Sanga Road When: Tuesday, Feb. 4 from 7-9 p.m.

More information: Call 901-373-4497

Learn the Lingo

Impress your friends with knowledge of square dance calls before your first swing.

Dosado: Start facing your partner.

Dancers walk forward, passing right shoulders and slide sideways to their right. Then walk backwards, passing left shoulders and slide slightly to the left to return to starting position.

Box the Gnat: Face your partner.

Dancers step forward, join and then raise their right hands. The lady steps forward and makes a left-face U-Turn back under the raised joined hands, as the gentleman walks forward and around the lady while doing a right-face U-Turn. Each dancer ends in the other’s starting position.

California Twirl:

Dancers raised joined hands to form an arch and exchange places with each other by having the woman walk forward and under the arch along a tight left-turning semi-circle. The man walks a slightly wider right-turning semi-circle. Dancers have exchanged places, passing right shoulders and both are facing in the opposite direction from which they started.

Courtesy Turn: Lady places her

left hand, palm down, on the gentleman’s left hand, which is palm up. Gentleman places right hand in the small of the lady’s back. Working as a unit, the gentleman backs up while the lady walks forward. The turning point is midway between the dancers.

Source: dosado.com

february running calendar 2/1 Mike Cody 4 Mile Classic

2/15 Move it Memphis 10k & 5k

2/8 Valentine’s Day

2/16 Winter Off-Road Race

Downtown Memphis moveitmemphis.racesonline.com

Rhodes College campus mikecodyrun.racesonline.com

10k, 5k Run/Walk Bartlett Baptist Church valentinesdayrun.racesonline.com

2/9 Winter Off-Road Series 8(+)k Nesbit Park in Bartlett wintercc.racesonline.com

Series 10k wintercc.racesonline.com

2/22 Fort Pillow 4 Miler Trail Race Henning, Tenn. racesonline.com

Coming in March 3/1 The Buddy 5k Run/Strutt Your Mutt Walk Helena – West Helena, Ark. racesonline.com 3/1 Chucalissa Annual 5k Relic Run C.H. Nash Museum/T.O Fuller State Park, Memphis racesonline.com 3/1 Nanette Quinn Gobbler 5k St. Mary’s School, Memphis Gobler5k.racesonline.com 3/2 Smile Train 5k Kirby Whitten Rd., Bartlett racesonline.com 3/8 Daffodil Dash 3 Miler and 1 Mile Fun Run Memphis Botanic Garden memphisbotanicgarden.com/ daffodildash

3/15 Run or Dye 5k Liberty Bowl Stadium runordye.com/Memphis 3/16 Germantown Half Marathon & Mayor’s Cup 5k Germantown Athletic Club germantownhalfmarathon. racesonline.com 3/22 Jackson Culley Mito-What? 5k USA Stadium and Rodeo Arena, Millington, Tenn.

Mitowhat5k.blogspot.com 3/22 John “Bad Dog” McCormack Memorial 5k Downtown Memphis baddog5k.racesonline.com 3/22 Go Run 5k Life Fellowship’s Olive Branch, Miss., Campus gorun.racesonline.com

3/22 Race for the Summitt 4 Mile Run/Walk University of Tennessee College of Pharmacy, Memphis raceforthesummitt. racesonline.com 3/23 Kosten Foundation Kick it 5k Shelby Farms Park kickit5k.racesonline.com 3/28 Help for Hope House 5k 3/29 Northpoint Christian School Color Fun Run 5k Northpoint Christian School, Southaven, Miss. racesonline.com 3/29 Race for Recovery 5k Overton Park racesonline.com

Editor’s Note Are you participating in any of these runs? Send us a picture and tell us about your experience. E-mail the editor at patterson@commercialappeal.com.

food clues

honest nutrition advice

Could your diet be masking an

eating disorder?

A

s we enter February, I’m wondering how many of us have kept up our new year’s resolutions and how many of us have watched them fall by the wayside (particularly the dieting-related ones). As I mentioned in my January column, the word “diet” infers something temporary. So, it’s February; was dieting temporary? Did you know that 95 percent of dieters gain back the weight they lost and sometimes even more within three years? That seems like an exercise in futility if you ask me. It doesn’t mean you should hit the “forget-it” switch; if you want to make health changes, there are other smart ways to do it. It simply means numbers do not automatically equal health.

Last month we discussed five reasons to ditch the New Year’s diet and here’s one more. A diet, whether it is the first or fiftieth, could be the trigger to a lifealtering or even life-threatening eating disorder. According to the National Eating Disorders Association, these

illnesses can affect people of any race, age, sex, or size. In early 2013, the most common yet under recognized disorder received an official diagnosis code. Now those suffering with binge eating disorder (BED) can no longer be overlooked. According to the Binge Eating Disorder Association, BED may affect 3.5 percent of women, 2 percent of men, and as many as 40 percent of all those seeking weight loss treatments.

Could you or a loved one suffer from this disorder? Dieting over the years may have just masked an underlying problem. A major symptom of the disorder is consuming large amounts of food (much more than a normal meal) in a short period of time or even off-andon through the day. Many of us overeat from time to time, and even eat when we are not hungry. Those with binge eating disorder, however, eat for reasons not always associated with hunger. For example, people suffering from BED may use food to reward themselves, or to

escape emotions associated with grief or anxiety, stressful situations, anger, hurtful memories or even past traumas.

If this sounds a little too close for comfort, know that there is hope. You are not alone, and BED can be treated.

The first step is acknowledging an issue much greater than a diet, and discussing your concerns with a medical doctor or mental health professional. A treatment team typically includes a physician, an experienced mental health provider, and a specialized nutrition therapist. For more information on BED, visit www.

BEDAonline.org.

About the author Leslie Schilling is a Memphis-based, nationally recognized nutrition expert, media spokesperson and speaker.

She owns Schilling Nutrition Therapy, LLC, a nutrition counseling practice in East Memphis. You can keep up

National Eating Disorder Awareness Week is February 23-March 1st.

For more information visit http://nedawareness.org/press.

with nutrition news by following @ NutritionLeslie on Twitter or Facebook.

Cooking with

Heart

from the American Heart Association

good food

wholesome recipes and nutrition tips

Spaghetti-Squash Spaghetti Italian 4 servings About $2.63 per serving 1 (3 pounds) spaghetti squash Cooking spray

1 teaspoon extra virgin olive oil 1 teaspoon garlic (1 clove), minced

Get the Kids Involved Scraping the spaghetti squash to make “noodles” and tossing all the ingredients together are safe and fun steps to involve kids in this recipe.

1. Preheat oven to 350° F. 2. Cut spaghetti squash in half. On a baking sheet coated with cooking spray, place halves of squash face down and bake for 1 hour or until tender.

3. Heat oil in medium saucepan over medium heat. Add garlic and onion and cook until soft, about 5-7 minutes. Add diced tomatoes, pepper, herbs and red pepper flakes. Cook until liquid is evaporated, about 2-3 minutes. Add tomato sauce and reduce heat to medium-low and simmer for 10 minutes.

4. Let squash sit at room temperature until just cool enough to handle. Take a fork and scrap flesh from outside working in, creating “spaghetti noodles”.

5. Add squash “noodles” to sauce and remove from heat. Toss with mozzarella balls and fresh basil and serve.

½ of one small onion, chopped 1 cup tomatoes, diced (can substitute 8 oz. no salt added canned diced tomatoes)

¼ teaspoon black pepper ¼ teaspoon dried salt free Italian herbs blend ¼ teaspoon crushed red pepper flakes 2 8oz. cans no salt added tomato sauce ½ cup small “bite size” fresh mozzarella balls (can substitute fresh mozzarella cut into bite-size pieces)

¼ cup fresh basil, roughly chopped or torn (or 1 tsp. dried)

Per serving Calories 172

Cholesterol 10 mg

Total Fat

6.5 g

Sodium 64 mg

Saturated Fat

2.5 g

Carbohydrates

27 g

Trans Fat 0.0 g

Fiber 3 g

Polyunsaturated Fat

1.0 g

Sugars 13 g

Monounsaturated Fat

2.0 g

Protein 6 g

Creamy Spinach Feta Dip Persian 6 servings About $1.74 per serving 1 10.5-ounce package chopped frozen spinach

½ cup fat-free yogurt ½ cup reduced-fat sour cream ½ cup fat-free feta cheese crumbles

1 teaspoon garlic, minced from jar

2 teaspoons dried parsley or dill (or 1/3 cup fresh chopped)

½ teaspoon black pepper 6 whole-wheat pitas sliced in quarters

Per serving Calories 63.6 Total Fat

2.7 g

Saturated Fat

1.5 g

Trans Fat

0.1 g

Polyunsaturated Fat

0.1 g

Monounsaturated Fat

0.7 g

Cholesterol 8.2 mg Sodium 207.1 mg Carbohydrates

5.5 g

Fiber 1.5 g Sugars 0 g Protein 5.5 g Potassium

129 mg

Calcium 263.4 mg

1. Cook spinach according to package directions and drain in colander (press with fork to drain completely).

2. Combine all ingredients in a bowl and mix well. Refrigerate for 1 hour and serve with pita slices.

All recipes copyright © 2013 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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