Good Health Memphis

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Tail A

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Healing Therapy Dogs Bring Joy to Mid-South

Why

Taking Care of Yourself Isn’t Selfish

nogym? noproblem!

4

equipment-free moves to try at home

Simple

Soup Recipes

Pet Allergies

Separating Fact from Fiction

2

scrumptious dishes under 500 calories

Guiding Your Path to Oral Health

Dental Implant • Bone Grafting • Crown Lengthening & More!

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

March 2014 4 A Tail of Healing 8 Man’s Best Running Buddy 10 Pet Allergies: Separating Fact from Fiction 12 Pet Nutrition: A Look Behind the Labels 18 Pet Loss Support

departments 6 Best Apps 11 Outfitter 14 Work it Out 16 #Memfit: Keisha Shives 17 Ask Corey 20 First Class: Cardio Barre 23 Confessions of a Mid-South Mom

cover story 4

24 Running Calendar 26 Food Clues

A Tail of Healing

28 Good Food

8 16

20

27

from the editor

Sara P. Shirley Good Health Editor

Any animal lover will tell you pets are good for the soul. But what about the heart? According to several studies, heart attack patients who have pets survive longer than those without. Another study performed on stressed-out stockbrokers revealed lower blood pressure readings in stressful situations for those who had a pet. Pet owners with AIDS are far less likely to suffer from depression than those without.

The list goes on and on, so we decided to honor our animal companions in this issue of Good Health. The magazine tagged along with therapy dogs Gizmo and Piper as they made their hospital rounds (pg. 4). We talked to an allergy specialist to separate fact from fiction with regards to pet allergies (pg. 10). On page 8, read about Memphians who exercise with their pups. Turn to page 12 to gain a better understanding of pet nutrition and the legal jargon on pet food labels.

We also have plenty for you to read even if you aren’t an animal person. Personal trainer Corey Klein answers your fitness questions (pg. 17), Keisha Shives tells us why she runs (pg. 16) and a couple of us in the office tried a class at Cardio Barre in Overton Square. Turn to page 20 to see how it went.

I’m happy to announce our first Facebook contest of the year. We’ll be giving away tickets to Jillian Michaels’“Maximize Your Life” show at the Orpheum Theatre.

“Like” us on Facebook for a chance to win tickets to the March 14 performance. The url is www.facebook.com/goodhealthmemphis. I look forward to announcing the winners shortly.

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 Karen Culbreth

For more information on advertising in Good Health magazine, contact Sara Patterson Shirley at 901-529-6513 or e-mail patterson@commercialappeal.com.

495 Union Avenue, Memphis, TN 38103

A Tail of Healing

Therapy dog teams bring joy to the Mid-South

O

n her 100th day of hospital bed rest, Lindsay Henry received a

“Every Wednesday I look forward to these visits,” said Henry, who has been

Story by Sara P. Shirley Photos by Jason Terrell

rooms—of the whole hospital, really— changes as soon as we walk in.”

much-needed visit from a pair of furry

cooped up in the hospital for the majority

physicians.

of her pregnancy. “It helps a lot. It just

treatment at their last visit, with staff and

brightens the spirits.”

visitors swarming the dogs in the hallways

Therapy dogs Gizmo and Piper strutted into Henry’s room at Methodist Le

Gizmo and Piper, along with their

Gizmo and Piper received red carpet

and on the elevators. Due to copious

Bonheur Germantown Hospital, tongues

respective handlers Jenny Thomas and

amounts of training, neither therapy dog

out and tails wagging. Gizmo, a 3-year-

Laurie Goldman, are volunteers with the

seemed spooked by the attention.

old Cairn Terrier, found a warm spot to lie

non-profit organization Mid-South Therapy

on Henry’s bed while Piper, a 7-year-old

Dogs and Friends. The organization has

30. She and Gizmo began volunteering

golden retriever, propped up on hind legs

been providing patients with fistfuls of fur

about a year ago and make four or five

so Henry could pet both pups at once.

since 1999.

visits per month to area hospitals. Thomas

Even though both of the dogs had been

“Not all medicine comes in a bottle,”

cleaned and groomed to near perfection,

said Mary Ehrhart, the organization’s

their smiles were still contagious.

executive director. “The energy of the

Ron Smith (left) visits with therapy dog Piper and handler Laurie Goldman.

“We do it for the smiles,” said Thomas,

said that, in addition to being “good for the soul,” the therapeutic benefits of the animals’ visits with patients include less stress and lowered blood pressure levels.

“This is a great distraction,” said Ron Smith, a renal cell cancer patient who visited with Piper as she made her hospital rounds on a recent Friday. Smith’s wife, Jen, said she’s “always thought” her husband would be able to better handle the pain associated with his disease if he could visit with his pets while in the hospital.

Piper’s handler is a registered nurse, and her team also helps patients in rehabilitation settings. Goldman spends nearly three hours preparing Piper for each visit and said the process includes bathing, blow-drying, teeth brushing and toenail clipping.

To become a therapy dog team, each dog and handler go through a rigorous training regimen that can take

more than a year to complete. Ehrhart said the organization is looking for more volunteers, as they have more requests for visits than teams.

Goldman said the reward outweighs the work.

“I might be having the worst day before we come to the hospital, but as soon as we walk in a room and see a patient’s face light up, it is so worth it. It’s really a blessing. This helps us as much as it helps them.”

Patient Ron Smith enjoys time with therapy dog Piper.

Mid-South Therapy Dog handlers Laurie Goldman (left) and Jenny Thomas walk through the halls of Methodist Le Bonheur Germantown Hospital.

Lindsay Henry shares smiles with therapy dogs Gizmo (left) and Piper.

Best Apps Finding Rover

by Finding Rover Inc.

PetFinder Mobile

Dog Park Finder Plus

A natural extension of the pet finder website, this application allows users to browse adoptable pets. You can browse in your area or nationwide and search by breed, age, gender and size. Once you’ve downloaded the app, you can select a photo to view more details about a pet or share with friends on Facebook, Twitter or e-mail. The app also has breed guides and touching adoption stories.

This smartphone application makes for a great traveling companion if you happen to be traveling with a pet companion. The app contains a database of more than 6,000 dog parks across the country and will locate a park near you based on your location, as well as provide hours and other amenities. The app also tracks dog-friendly restaurants, a bonus for those traveling far distances with pets or looking for a place to stop after a long walk.

by Nestle Purina Petcare Co.

This smartphone application uses facial recognition technology to reunite lost pets with their owners. Users begin by uploading pet photos. If a user’s pet goes missing, the application will mine found pet reports in search of a match in the area. Customers can also use the app to snap a photo of a lost animal. If the lost pet is identified as a match, the finder will be given the pet owner’s contact information.

Cost: Free

MapMyDogwalk

by MapMyFitness

This smartphone application uses the iPhone’s built-in GPS to track your dog walks. The app will display your time, distance, pace, speed and elevation.

It also contains an interactive map that allows you to view your current location and where you have traveled along your route.

Cost: Free

For animal lovers

Cost: Free

by Skejo Studios

Cost: $1.99

Talking Tom Cat

by Out Fit 7 Ltd.

Not ready or able to care for a real kitten?

The next best thing is probably Tom, the silly cartoon kitty who repeats everything you say in a funny voice. Once you download the app, you can pet Tom to make him purr; poke his head, belly or feet; grab his tail; pour him a glass of milk, etc., etc.

Tom can play the cymbals and throw cake at the screen.

The app, which would be fun for kids or adults, is also available in seven languages.

Cost: Free

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Man’s best running buddy Story by Cindy Wolff Photos by Nathan Berry

David Tuttle, left, runs with his mixed-breed dog named Darwin.

I

f your new treadmill or the latest ex-o-sizer has already become the newest clothes rack at your home, maybe it’s time to quit trying to plod that monotonous, mechanical road to nowhere and find an exercise partner who will keep you on track.

Look no further than your feet, where a four-legged, whirling dervish of a dog is suited up and ready for action. There stands a stalwart exercise partner whose internal clock will alert you when it’s time to get on your shoes and get out the door.

Studies have shown for years that people who exercise with their dogs are more energetic and dedicated to a fitness routine than people who don’t own dogs. For some, it’s a reason to get out of bed, get moving and stop a sedentary lifestyle— all at the end of the leash. Fitness trainers point out that the benefit goes both ways, keeping a dog healthy and active.

David and Anne Tuttle, both avid marathon runners, found weekend runs with Darwin, their mixed-breed dog, gave the couple a chance to share their sport, improved Darwin’s heath and gave the couple a break in the distance running.

“We always felt bad when we would leave him while we went running,” David Tuttle said. “So we decided to teach him how to run with us.”

When they first began, there were plenty starts and stops as Darwin put the brakes on to sniff out an area (check his pee-mail).

Over time, Darwin learned to ignore the surroundings and focus on his pace. The runners started with about a third of a mile and taught to him to not criss-cross in front of them.

Darwin soon got the hang of it and they were up to a couple of miles when David entered himself and Darwin in the 2011 Fast and Furriest 5k run. It was a mile or so more than Darwin had ever run.

“We lined up in the back with the rest of the dogs,” David said.

“I thought we’d start out slower and then build, but he just started passing people. We ended up winning the whole thing, 3.1miles, his personal best.”

Darwin’s trophies, hand-painted food and water bowls, are in the living room.

Then there are the people who start exercising because of their dogs.

Debbie Clift was a flight attendant whose only exercise was walking through terminals and pushing drink carts back and forth on an airplane. She was raised with cats, her only pets, until she spotted a stray black Labrador retriever running in her neighborhood. The dog didn’t have any identification and Clift never found the owner. She’d changed jobs and became a massage therapist, which gave her more time to start an exercise routine.

That routine’s name is Ben. Since her backyard was hardly a place for a large breed to play, she and Ben began to take walks four times a day, adding up to two miles or more, depending on the weather.

A few years later, Clift found another black lab, this one running around in the Wolfchase Galleria parking lot. She again searched for an owner with no luck. This lab, who she named Abby, was about eight years younger than Ben. Abby ramped up their routine.

“Ben liked to mosey when we walked, but after Abby came along he had to step up his pace,” Clift said. “We have our routine. I get up in the morning, feed them, and then a bit later we go walking.

I wouldn’t have gotten this much exercise without them.”

Before you drag your dog off the sofa and set off for a long walk, talk to your veterinarian. Certain breeds aren’t suited for strenuous exercise, particularly not when the weather is hot. Your dog may have medical conditions that might require a different exercise routine than you envisioned.

“Breeds with flatfaces or snub noses like pugs or bulldogs don’t do well on long walks, especially not in the heat,” said veterinarian Dr. Jon Romines, who is a runner. “Some dog breeds are born athletes, high energy dogs that are used to herding, hunting or just love to run. Others are fine sitting in your – David Tuttle lap.”

If your dog is overweight or you and your dog are just starting an exercise routine, start slow, maybe 30 minutes a day. That distance can be increased depending on how quickly your dog acclimates. In the summer, it’s better to walk or run with your pet early in the morning. And sometimes it’s still too hot.

Pay attention to your dog during summer months. Since dogs cool down by panting, they can get out of breath and suffer heat exhaustion or heat stroke. Just plan ahead and be willing to tell your dog “no” even if they constantly bark, wag and beg for their daily exercise. Make sure to bring a water bottle. If your dog won’t drink it, you can pour it on his shoulders to help cool him down.

Make sure to invite your dogless friends out with you. They may end up adopting their own exercise partner, one that won’t back out or try to talk them into going to the mall instead.

We always felt bad when we would leave him while we went running. So we decided to teach him how to run with us.

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Pet Allergies: Separating Fact from Fiction F

or animal lovers, the discovery of a pet allergy can be a hard pill to swallow.

To make matters worse, the abundance of information about allergies and home remedies on the Internet can be confusing and, sometimes, misleading.

Dr. Christie Michael, a pediatric allergy and immunology specialist with Le Bonheur Children’s Hospital and The University of Tennessee Health Science Center, sat down with Good Health to answer allergy questions. You may be surprised by some of her answers, which were condensed and presented below.

Q: If you find out you are allergic to your pet, do you have to give the pet away?

A: Back in the day when doctors would find out that you had the allergy, they used to say, “Get rid of the pet.”

Now, we know that there are a lot of things you can do. Bathe your pet twice a week. Hardwood floors are much better than carpet. Buy furniture that is easy to clean. Use a HEPA filter. There is an old saying that patients will get rid of their allergist before they get rid of their pets, so now we try to avoid having to tell people that.

Q: If you have a known allergy, can you

A: Remember that “hypo” just means less. A hairless cat will still have dander.

Q: With treatment, can a pet allergy be cured?

A: There’s some evidence that the injection of allergens at mixed-

Story by Sara P. Shirley

seemed to have formed a tolerance.

When they moved away from home and into the pet-free dorms, that tolerance was lost. After they graduated, moved into a new home and got a pet of their own, they became allergic.

Q: This question sort of counts because

level concentrations over a long

it is insect related. Can a person treat

period of time (3-5 years) can

seasonal allergies with local honey?

reverse someone’s sensitivity to environmental allergens long term.

When it comes to animals, however, there are a lot of complications. The potency of the shots that would be required to desensitize someone to cat dander would be hard to tolerate.

Q: Can parents immunize their children

A: OK, so the idea behind this is that the honey can desensitize you to pollen because bees deposit low levels of pollen spores into the honey. Here’s the problem: How much honey do you have to eat? How local does the honey have to be? There’s no scientific evidence that you can gain

against allergies by having pets early

a tolerance based on eating honey. If

on in the child’s life?

you have a scratchy throat, though, it

A: There’s some evidence suggesting

might make you feel better.

that children who grow up with multiple pets and are exposed to high levels of allergens, very early in life, can build up a tolerance. At this point, nobody knows what level of exposure is required or what other mitigating factors come into play. The most evidence we have is anecdotal. For example, I’ve had patients who didn’t develop an allergy until they got to college.

sidestep it with the purchase of a

Because they were exposed so early

“hypoallergenic” pet?

and so often to pets as children, they

Dr. Christie Michael, allergy and immunology, Le Bonheur Children’s Hospital and The University of Tennessee Health Science Center

From the Runway to Reality:

Perfect in Pastel

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Easter colors dominated designers’ palettes during the Spring 2014 shows at New York Fashion Week. Bring the trend to light in your own life by adding the perfect pastel piece to your workout wardrobe.

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Pet Nutrition: A look behind the labels Story by Erinn Figg

S

hawn McGhee, president of Memphis-based pet supply store Hollywood Feed, speaks about pet food with enthusiasm and authority, which isn’t surprising considering he spends so much time thinking about our animal companions and what they eat.

“It’s really only been during the past 20 years that good research has been put into canine and feline diets,” McGhee said.

{

Where’s the beef?

{

Understanding Pet Food Labels Many people don’t know that pet food labels are legal documents in the United States, based on rules established by the Association of American Feed Control Officials to ensure compliance with federal and state feed laws.

Here are some common terms on pet food labels, along with their AAFCO definitions:

“Contains beef” (or chicken or other meat) The product must contain at least 95 percent beef (minus water for processing).

“Beef dinner” (entrée, etc.) The product must contain 25 – 94 percent beef.

“With beef” The product must contain at least three percent beef.

“Beef flavor” The product must contain a detectable amount of beef.

“Now our knowledge is evolving almost daily.”

Some pet owners may feel bombarded with the abundance of information available these days.

Television commercials urge consumers to scrutinize pet food labels. Veterinarians often tout the benefits of specific brands.

A trip down the pet food aisle in the grocery store not only reveals dozens of brands but also what seems like dozens of formulas within those dozens of brands.

What’s a responsible pet parent to do?

As with humans, McGhee said, there’s no “one size fits all” approach to healthy pet diets – or even one perfect brand, for that matter – although marketing campaigns and even well-meaning veterinarians may lead us to think differently. McGhee should know. The employees at his 24 stores in Alabama, Arkansas, Mississippi and Tennessee undergo at least 40 hours of classroom training on pet nutrition, along with frequent tours of pet food facilities and information sessions with veterinarians.

“If you go out and research human nutrition, you’ll find at least 10 different diets out there recommended as foods you should be eating if you want to live a long, healthy life,” he said. “The same can be said for pets.”

When choosing a pet food, McGhee says it’s important to recognize that different pets need different food.

“If you come into one of our stores and ask me what kind of pet food to buy, I’m going to ask you some very specific

questions,” he said. “What is the breed?

How old is your pet? Are they over or underweight? Do they have any health issues? What’s your price point?”

The ingredients, of course, are also important.

Megan Arevalo, a veterinarian at McGehee Clinic for Animals says concerned pet owners often come to her for help determining their pets’ nutrition needs. Along with traditional veterinary services, McGehee Clinic offers holistic services such as nutritional counseling and acupuncture.

“There’s a lot of misinformation out there, and often the pet food marketing messages are oversimplifying the subject of pet nutrition,” Arevalo said.

Most grains, for example, aren’t the enemy that some commercials would have pet owners believe, she said. They’re only harmful if the pet has demonstrated an allergy or adverse reaction to them.

Animal byproducts also get a bad rap, when they can actually be both nutritious and delicious.

“A lot of people hear the word ‘byproduct’ and immediately give it a bad connotation but it doesn’t necessarily correlate to poor nutrition,” Arevalo said.

“They may be a byproduct for us, but not at all bad for the animal.”

Bob McCarter, owner of The Creature Café pet food delivery service, is proof that Mid-South pet owners are developing a stronger interest in pet nutrition. Since he started his business in 2005, his customer base has grown by word of mouth alone to about 300 customers across Shelby and DeSoto counties. All of them want healthy food for their dogs and cats and McCarter delivers it for free.

“We carry three of four brands of quality foods, and none of them have corn, wheat, soy, fillers, byproducts, dyes or artificial preservatives,” McCarter said.

He often gets calls from people who are

searching for healthier food choices for their

specific health issue is present. Cancer,

Nutrition website (acvn.org) is a good

pets. There are common misconceptions

liver failure, kidney disease, obesity and

place to educate yourself on how to

about canned food, he said.

allergies are just a few pet ailments that

understand pet food labels, as it’s run

require changes in a pet’s diet.

by actual nutritionists and not someone

“Many people think canned food is bad,” he said. “It’s not bad at all if it’s good

If pet owners opt for online research,

with a vested interest in one particular

quality. There’s great hydration in canned

Arevalo encourages them to seek

product,” she said. The site also includes

food.”

information in unbiased places.

links to other credible resources.

Many of the terms on pet food labels

If owners want to cook for their pets,

“The American College of Veterinary

aren’t legally defined. For example, words

Arevalo recommends doing it occasionally

such as “holistic,” “premium,” “ultra,”

for variety.

“super-premium,” “gourmet” and “human grade” aren’t regulated and can mean anything. “Human grade” in particular is used often, Arevalo said; however, pet foods are not subject to USDA inspections, as are human foods.

Consumers also should look for a nutritional adequacy statement, Arevalo said, such as “This food is complete and balanced for adult maintenance.”

Arevalo also recommends a consultation with a veterinarian who specializes in pet nutrition, especially if a

Signs your pet may be eating the wrong food According to Dr. Megan Arevalo of McGehee Clinic for Animals, the following symptoms may be indicators of a nutrition deficiency, food allergy or other illness: • Change in water intake • Increase or decrease in appetite • Change in stool • Frequent vomiting • Hair loss • Frequent scratching

“Pet food should be 90 percent or more of what your pet needs, with 10 percent left to play around a little,” she said. “These can be different things that don’t cause digestive problems, such as carrots and cottage cheese for dogs.”

The website BalanceIT.com generates nutritionally balanced recipes, many of them free, based on the specifics of the pet: canine or feline, weight, age, health issues and other factors.

Gerbils, reptiles and birds are apparently out of luck.

Campbell Clinic Orthopaedics takes me the extra mile. Or 26.2.

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work it out |

step-by-step moves for a healthy body

Back to the Basics Photos By Jason Terrell

Y

ou don’t have to go to the gym to workout and you don’t need equipment

to exercise at home, says personal trainer Terry Kimble. This month, Kimble decided to share core moves that utilize a person’s own body weight for resistance and can easily be completed at home.

Meet the trainer: Terry Kimble, 50, is a personal trainer at Fundamental Fitness studio in East Memphis and a proud mother of three.

Lunges • Take a giant step forward while maintaining balance • Bend your legs, keeping front leg at 90 degree angle behind the toe • Bring your back leg to your front to return to starting position • Alternate legs

Squats • Push your hips back as if you were preparing to sit • Keep knees behind toes • Squat until your legs hit a 90 degree angle • Using your legs, lift up to starting position

Dips • Sit on a chair and place your hands palms down, with fingers wrapped over the edge • Slide your hips off the chair • Extend your legs with knees slightly bent • Dip down until elbows reach 90 degrees and then push back up

Push-ups

• Position shoulders over wrists and align head with spine • Tighten your tummy and glutes • Bend your arms, lowering your chest toward the ground and then return to starting position

#memfit

healthy peer pressure

Keisha Shives 33

Medical Assistant & Motivational Speaker

Sport Running Support Fit Revolution, Memphis Runners Track Club, Fit 2 Live, family and friends

Why I Run I joined the track team at the end of my freshman year of high school. I became pregnant during the summer and chose to change my classes and graduate early from high school. I didn’t want to be placed in another bracket of statistics by dropping out of high school. Fifteen years later, I was more than 100 pounds heavier and I was taking medication for hypertension and was a borderline diabetic. I had to reevaluate my life and habits not only for myself but also for my family.

Role Model My boss, Dr. Ralph Taylor, who inspires me as a leader and runner. He exemplifies what he believes through his actions and encourages everyone to live a healthy lifestyle and be active.

Bragging rights Becoming a Road Warrior, losing 42 pounds and having my boss tell me he’s proud of me for my consistency. I’ve tried different exercise regimens and weight loss gimmicks. I started a biggest loser challenge at my job and gained 32 pounds instead of losing. In December, I was looking forward to going to MRTC’s holiday party and receiving my Road Warrior’s award. Someone mentioned my past weight loss and exercising failure, with the implication that running would be the same. A couple of weeks later, my boss told me how he’s watched me try different things and give up. He was proud of me for continuing to run and seeing the results.

Power song Rihanna “Rockstar”

Fit Tip Know the statistics and logic of your sport but know

Fitness goal To achieve a 10 minute-per-mile pace and

your body better and listen to it.

weigh in at 125lbs

Celebrity crush Matthew McConaughey

Favorite gear Mizuno’s running shoes and Fit Radio

Guilty Pleasure Chocolate covered grapes

Next Up

Mercedes Half Marathon in Birmingham, Ala. This will be my second race in my personal challenge to run half marathons in all 50 states within five years.

Ask Corey

ask the trainer

Fitness advice from a local personal trainer Q: I’m training for my first 5k, but it’s

been so cold I have only run indoors on a treadmill. How will this affect my race day performance/is there anything else I can work on indoors to prepare for an outside race? - Katie W., Memphis

A: Running on a treadmill is a totally

different than running outdoors. To start with, all you are doing is “keeping up” on a treadmill because you are not dealing with constantly changing terrain or weather. There is nothing better than running outdoors to get you ready for race day. But if don’t/can’t run outside there are a couple things you can do on a treadmill including interval, elevation and pace training. Interval training will help you run outside your comfort zone. Do this by sprinting for

a short amount of time or distance as fast as you can and then reducing your speed to recover. Repeat as needed.

Treat elevation training like interval training but adjust the elevation while maintaining a consistent speed. Pace training to help you have a good feel for the pace you want to keep. Pick a mile time to maintain and set the treadmill to that speed for the full 5K distance.

Q: Do you recommend supplements

for clients trying to gain muscle? If so, what kind? - Matt W., Collierville

A: Supplements are very big in to-

day’s fitness market and they do help you achieve goals and break through plateaus but remember, supplements only work as hard as you do. You have

reader Q&A

to put in the work to make supplementation worth your time and money.

Now, the most basic muscle building supplement I recommend is protein, more specifically whey protein. This supplement provides the body with key nutrients to help build muscle. If you want to go a step further, Creatine increases muscle cell volume, speeds up recovery and, of course, helps build muscle. Both of these supplements are produced by the body naturally so you’re just enhancing what your body already does to see faster, more noticeable results.

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

Editor’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

F

ull-time faculty at the University of Tennessee Health Science Center College of Dentistry provide the most up to date comprehensive dental services for the greater Memphis and tri-state areas. Located within the Dental College on the UTHSC campus is a center for dental care that includes all dental specialties.

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University Dental Faculty Practice

Pet Loss Support T

Story by Sara P. Shirley

he death of a pet isn’t a topic many owners care to think about in advance. When Barbara Wells’ silky terrier, Dixie, died at the age of 16, Wells was left in a bit of a conundrum. Because she didn’t have plans to stay in her home longterm, she couldn’t bring herself to bury Dixie in the backyard and then move away. She didn’t want to have Dixie disposed of by the vet’s office, either. Dixie was a member of Wells’ family, she said, and she wanted to give her a proper burial.

What Wells discovered after Dixie’s death was the need for a reputable pet cemetery in the Memphis area, she said.

Wells toured pet cemeteries around the country, bought 23 acres of land

Millington and decided to dedicate her life to the cause. She started her business, Dixie Memorial Pet Gardens, in 1992, and left her job as a flight nurse to tend to the land full time. News reports about other pet cemeteries that were found to have dumped bodies in lieu of burial or cremation rocked Wells to the core, she said.

As past president of the International Association of Pet Cemeteries and Crematories, Wells has demonstrated a committment to upholding high standards of ethical operating practices in the pet aftercare industry. She works seven days a week, and delivers the same service for pets as funeral homes provide for people.

“Pet owners don’t know all of their options, and sometimes there is regret associated with that,” said Wells. That’s part of the reason why she founded a pet loss support group. The group meets on the first Monday of each month at First Evangelical Church, from 6:45 p.m. to 8 p.m.

“There’s no judgment,” Wells said of the group. “We’re here to help support pet owners through the mourning period, to validate their loss.”

For more information about Dixie Memorial Pet Gardens or the support group, visit www. dixiememorialpetcemetery.com or call 873-4127.

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first class

find new ways to get fit

Cardio Barre Photos by Brandon Dill

Emily Dison (center) leads an exercise class at Cardio Barre in Overton Square.

T

here’s a new fitness studio in Memphis for the ballerina in all of us. Cardio Barre, in Overton Square, is a high-energy exercise class that combines barre work and light weights. The concept came from professional dancer Richard

Giorla, who suffered a career-ending hip injury and then struggled to find a safe, low impact cardio exercise routine. Giorla founded Cardio Barre in 2001. Celebrity endorsements quickly poured in, catapulting the classes into mainstream America.

The Cardio Barre franchise in Midtown Memphis opened at the end of October. Owner Donnie Steward said all of his instructors are required to have a classical ballet background, with at least four years of training, and they also receive certification in Los Angeles.

Good Health editor Sara Shirley and team member Karen Culbreth recently visited the studio to see what the buzz was about. Neither had taken a Cardio Barre class before.

Here’s what happened:

Karen Culbreth performs bicycle crunches during a Cardio Barre fitness class.

Sara: The last time I was in a room

–danced all my life, even during college at the

with a ballet barre, I was in elementary school.

Yet, after I took of my shoes, walked onto the carpeted studio floor and placed my hands on the barre, decades-old dance memories flooded my brain. I was excited to begin!

U of M–and this was the closest I’d come to a

Karen: Before we went in, I expected the class to be a fun and different kind of aerobic exercise. I’m a classically trained dancer

Sara Shirley works on the floor after performing ballet barre exercises.

classical ballet class in a long time.

Sara: There were no lulls in the class.

Our instructor, Emily Dison, had us moving from the first minute to the sixtieth. It took me a few tries to catch on to some of the moves, but I took my cues from other members of the class.

LISTEN UP!

Karen: Our instructor referred to formal dance positions, like the rond de jambe, and I was able to follow along by listening to the steps.

Sara: I liked the up-tempo music that we worked with during the class. The music was set at 150 beats-per-minute and the advanced class exercises at 170 beats-per-minute. When “What Does the Fox Say?” played toward the end of class, when we were doing excruciating abs work on the floor, I couldn’t help but giggle and keep going.

Karen: I felt great after the class and I wasn’t really sore the next morning. Then, later in the afternoon, it hit me. I know that I had a good workout because I could feel it in every muscle of my body.

Sara: I also experienced a delayed soreness, but it wasn’t so bad that I would be deterred from going back.

Karen: Overall, the barre work was my favorite part of the class. It was familiar, intense and fun. I would absolutely love to go again.

Q A

by Hearing and Balance Centers of West Tennessee

: CAN A HEARING AID IMPROVE MY QUALITY OF LIFE?

: It would seem that hearing is a second-rate sense when compared to vision in our visually oriented modern society. People with hearing loss delay a decision to get hearing help because they are unaware of the fact that receiving early treatment for hearing loss has the potential to literally transform their lives. Research by the National Council on the Aging on more than 2,000 people with hearing loss, as well as their significant others, demonstrated that hearing aids clearly are associated with impressive improvements in the social, emotional, psychological, and physical well-being of people with hearing loss in all hearing loss categories from mild to severe. Specifically, hearing aid usage is positively related to the following quality of life issues.

Hearing loss treatment was shown to improve: • Earning power • Communication in relationships • Family relationships • Ease in communication • Emotional stability • Sense of control over life events • Group social participation If you are one of those people with a mild, moderate or severe hearing loss, who is sitting on the fence, consider all the benefits of hearing aids described above.

Hearing aids hold such great potential to positively change so many lives.

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You should hear what you are missing!

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Karen Culbreth (front, right) holds her ballet pose during a Cardio Barre exercise class.

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Confessions of a

the weight, number of reps and how many sets. For example, it looks like this: Prone Leg Curls 40/15/3. When I look at my journal, I can

Mid-South Mom

see when I did more reps so I know I can up the weight next time to make it more challenging.

It is a great feeling to see the improvement.

by Amy Mills

know you have all heard that every journey

I

chicken with brown rice and a sack of almonds

gym. Usually it is 45 minutes to an hour. But

begins with the first step. And then

nearby. Perfect for a meal or snack. I also

if I am rushed or bored, because running in

another step and another. All these small

precook breakfast. Egg Whites and turkey

place is boring, I may do 30 minutes. I switch

steps lead to one wonderful word…Progress.

bacon are usually always ready to eat in my

this from treadmill to elliptical to stair-stepper.

After my last attempt at a healthy new lifestyle

kitchen. The other plus for preparing early

Whatever floats my boat. On the weekend,

ended in horrible and public failure, I can

is that I know the kids are eating a healthy

I take my daughter to the indoor pool and

truthfully say that I have made progress. If

breakfast before school every morning. Of

swim laps while she splashes around and

you could see me right now, you would know

course, I add a biscuit with honey to their

burns some energy. Let me just go ahead and

that I am smiling and am extremely pleased

plate.

apologize to the swimmers out there. I am

with myself. Those who know me well know that I am often very proud of myself.

This change really took hold after writing

I also do cardio each time I go to the

I purposely don’t buy food that tempts

that person that brings her kid to the pool. I did

me but I do not cheat myself out of any foods

teach her lane etiquette. But she’s a kid. So

that are my deal breakers. For example,

I am sorry. I also run outside the gym, but at

my last article for Good Health. It isn’t easy

I love chocolate but it is not a food I can’t

the pace I go, I don’t know if you can actually

telling everyone that I did not achieve any of

live without. I buy my kids treats, but stay

call it “running” per se. At this rate, I should

my goals. It was made worse getting emails

away from any chocolate goodness that I

finish a half-marathon pretty much after

from those who know me personally. Knowing

know I will dive into. A deal breaker for me is

everyone else finishes, showers, eats, goes

they read that I failed sucked. So I had a

cheese. I love cheese. You could set up a large

shopping and drives home.

decision to make: keep enjoying my cookies

mousetrap with a piece of cheddar or feta

and write pretty much the same words for

and I would jump in! I will always keep it in the

“healthy living” is that I only lost a few more

the next issue or get off the extra cushioning

house and I will eat it when I want. Period.

pounds. But I did lose 9 percent body fat! GO

I have accumulated over the years and do something about it.

The payoff for all this “dedication” and

Then there is the working out. I began

ME! I am still learning and trying to not get

weight training last month and have been

frustrated when the scale doesn’t drastically

I chose the latter.

consistent every week. The best way to

move or when I cheat and get it supersized.

Not that this month hasn’t had struggles.

describe the first week or so is “OUCH!” I

I could use your advice, stories, recipes and

It has. But I am learning from my mistakes

jumped right in, probably overdid it and had

encouragement. Please “Like” the Good

and adjusting. For instance, food intake is still

many a day where I could barely move. I now

Health Facebook page and send these things

difficult. Everyone knows when you are busy

alternate days. Monday would be arms and

my way using #GO AMY.

working a job during the day and go home to a

back. Tuesdays are

crazy household filled with kids and chores, it

legs and my extra

is much easier to eat what you want, when it is

cushion. Abs are just

convenient. And let’s be honest, going to the

about every day. I’m

grocery store any more than I have to go to

also taking a little

buy healthier food is not appealing. Plus, why

journal to the gym with

does the healthier food have to be so much

me. I write the date,

more expensive?! But I digress… I learned to

the exercise that I am

cook enough for several meals and put them in

doing (which I usually

containers. I also have begun placing healthy

make up because I

snacks in places like my desk drawer and in the

have no idea what the

office fridge. At any given time, you can find

technical term is) and

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march running calendar 3/1 The Buddy 5k Run/

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Ani Frienmal dly!

3/1 Chucalissa Annual 5k Relic

3/22 Jackson Culley Mito-

What? 5k USA Stadium and Rodeo Arena, Millington, Tenn.

Mitowhat5k.blogspot.com

3/22

Run C.H. Nash Museum/T.O Fuller State Park, Memphis racesonline.com

John “Bad Dog” McCormack Memorial 5k Downtown Memphis baddog5k.racesonline.com

3/1

3/22 Go Run 5k

Nanette Quinn Gobbler 5k St. Mary’s School, Memphis Gobler5k.racesonline.com

3/2 Smile Train 5k

Kirby Whitten Rd., Bartlett racesonline.com

Life Fellowship’s Olive Branch, Miss., Campus gorun.racesonline.com

3/22 Race for the Summitt 4

3/8 Daffodil Dash 3 Miler and

1 Mile Fun Run Memphis Botanic Garden memphisbotanicgarden.com/ daffodildash

Mile Run/Walk University of Tennessee College of Pharmacy, Memphis raceforthesummitt.racesonline. com

3/23 Kosten Foundation

3/29 Northpoint Christian

School Color Fun Run 5k Northpoint Christian School, Southaven, Miss. racesonline.com

3/29 Race for Recovery 5k

3/15 Run or Dye 5k

Liberty Bowl Stadium runordye.com/Memphis

Kick it 5k Shelby Farms Park kickit5k.racesonline.com

Overton Park racesonline.com

3/16 Germantown Half

3/28 Caitlin’s Help for Hope

3/29 The Great Amazing Race

Marathon & Mayor’s Cup 5k Germantown Athletic Club germantownhalfmarathon. racesonline.com

House 5k Harbor Town Square, Mud Island hopehousememphis.org

(1 mile) Millington greatamazingrace1.info

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.

Coming in April 4/5 aCrossTown 5k Bartlett acrosstown5k.racesonline.com

Smile more often

4/5 Urban Dare Memphis 130 Peabody Place urbandare.ticketsocket.com 4/5 Margie Dowell 5k Race for Unity in Our Community Bellevue Middle School racesonline.com 4/6 Wolfman Duathlon Shelby Farms Park wolfmanduathlon.racesonline.com 4/6 Ali Mills 5k St. George’s Independent School, Collierville campus alimills5k.com 4/11 Killer Kudzu 5k Holly Springs, Miss. kudzu5k.com 4/12 FedEx St. Jude Classic Fairway 5k TPC Southwind Golf Course fairway5k.racesonline.com 4/12 Youth Villages 5k and 10-Miler corner of Briarcrest and Ridgeway Loop support.youthvillages.org 4/18 Opening Eyes to Autism 5k Downtown Memphis openingeyestoautism.racesonline.com

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food clues

honest nutrition advice

S

Taking care of yourself

elf-care issues often come up in my office and my life. Why don’t we cook? Why don’t we exercise? Why is the thought of grocery shopping or planning meals so exhausting?

The truth is that, for many of us, self-care isn’t a priority. Isn’t it interesting that we often take better care of our pets than ourselves? I’m sure our pets are happy, but what about us?

One day while surfing Pinterest, I came across this quote by D. Estep: If you were the caregiver of another person the way you care for yourself, would you be guilty of neglect?

Ouch! That one hit me hard. How about you? Self-care is often viewed as

About the author Leslie Schilling is a Memphis-based,

isn’t selfish selfish which, in my opinion, is totally ridiculous. I understand that the thought of taking time for ourselves often seems counter-productive in a society where productivity gets the prize, even though health and happiness may be the sacrifice.

You may be wondering why this writer –a nutritionist—is discussing selfcare and society and so on. I’m doing

If you were the caregiver of another person the way you care for yourself, would you be guilty of neglect?

– D. Estep

Issue

Typical mindset With your self-care shades

Exercise

I should go exercise every day.

What activity would I like to do often? How would it make me feel to be more consistent with exercise?

Body

I need to lose weight.

How could I treat my body well? Do I need to look at why I skip breakfast and my nighttime eating issues?

Eating

I should eat less.

In what way could I fuel my body today that would help me still have energy this afternoon? I wonder if packing a nice lunch would help?

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

this because one of my many passions is helping people realize that self-care can have a major impact on their lives—and health.

Self-care is all about perspective.

Could changing your mind be a more effective strategy than attempting to change your body? I like to compare this change to viewing your life through a self-care lens (or shades, if being cool is how you roll). Put on your self-care shades, buckle up and let’s roll on down the self-care highway. We have several exits to choose from, but let’s focus on diet and body.

Like many areas of our lives, we tend to view these issues only in the black and white, and often it can feel punitive. Can you find better self-care strategies in the grey? I bet you can!

Simply Souperb

good food

from the American Heart Association

wholesome recipes and nutrition tips

Chicken Gumbo American/Southern 4 servings About $3.92 per serving 1 (14.5-ounce) can no salt added or low sodium diced tomatoes

1 (16-ounce) bag frozen gumbo-mix vegetables, thawed or 1 (16-ounce) bag frozen okra, thawed (choose plain frozen vegetables with no seasonings or sauces.

1 (15 ¼-ounce) can no salt added or low sodium whole kernel corn, drained and rinsed

3 cups low sodium chicken broth 2 cups shredded chicken from half of a rotisserie chicken 1 (15.5-ounce) can no salt added or low sodium butter beans, drained and rinsed

2 to 3 teaspoons salt free Cajun spice blend 1 (8.8-ounce) package fully-cooked brown rice (use the 1. In a large pot, add tomatoes, vegetables, corn, chicken broth, chicken, butter beans, and Cajun spice blend.

2. Bring gumbo to a boil over high heat. Cover with lid; lower the heat to medium or low so gumbo is simmering. Let cook 15 minutes.

3. Warm rice in the microwave without adding any salt or seasonings. Serve gumbo in bowls with rice.

Cooking Tips: When rice is added to soup or stews, always add into the bowl right before eating. Otherwise, the rice soaks up a lot of the soup’s liquid.

product with the least amount of sodium you can find in your store)

Per serving Calories 432

Cholesterol 63 mg

Total Fat

5.0 g

Sodium 557 mg

Saturated Fat

1.0 g

Carbohydrates

64 g

Trans Fat 0.0 g

Dietary Fiber

10 g

Polyunsaturated Fat

1.0 g

Sugars 10 g

Monounsaturated Fat

1.0 g

Protein 34 g

Three Sisters Soup

Native American 6 servings About $1.80 per serving 6 cups fat-free, low sodium

chicken stock or vegetable stock

1 16-ounce can low-sodium yellow corn or hominy, drained and rinsed 1 16-ounce can low-sodium kidney beans, drained and rinsed 1 small onion, chopped 1 celery rib, chopped 1 15-ounce can cooked pumpkin

(Tip: Be careful, don’t get pumpkin pie filling!)

5 fresh sage leaves, chopped (or ½ teaspoon dried) ½ tsp curry powder

1. Bring chicken stock to a slow boil.

2. Add corn/hominy, beans, onion and celery.Boil for 10 minutes.

3. Add sage leaves, curry and pumpkin and simmer on medium-low heat for 20 minutes.

Per serving Calories 145

Sodium 87 mg

Total Fat

1.0 g

Carbohydrates

Saturated Fat

0.0 g

Fiber 10 g

Trans Fat 0.0 g

Sugars 00 g

Polyunsaturated Fat

0.0 g

Protein 9 g

Monounsaturated Fat

0.0 g

Potassium

Cholesterol 0 mg

28 g

542 mg

Calcium 58 mg

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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