Memphis Health + Fitness August 2012

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August 2012

Virginia Awkward

of TLC’s Police Women of Memphis

Healthy Breakfast & Fit Snacks for Back to School

3rd annual

Memphis’

Fittest!

They’re Smokin’ Hot!

Grow Hair Fast Orthopedics Solve Your Pain Issues Botox for Migraines


Bill Bourland, M.D., Je Cole, M.D., and Dan Fletcher, M.D.


Look your best. Feel your best. Make your personal health a priority. At Adams Patterson we’re passionately committed to your overall well-being. As a fixture in women’s health for nearly 50 years, you can count on us to provide the most up-to-date, innovative and advanced services available, including: • Comprehensive obstetriC and gyneCologiCal serviCes • minimally invasive surgery • robotiC surgery • in offiCe essure® tubal sterilization

• 4-d high definition ultrasound • botox®, fillers, latisse™, laser therapy

and other aesthetiC and skin Care serviCes

To learn more, call 767.3810 or visit www.adamspatterson.com Baptist Women’s Office | 6215 Humphreys Blvd., Suite 301 | Memphis, TN 38120 Methodist Germantown Office | 7705 Poplar Avenue, Bldg. B, Suite 220 | Germantown, TN 38138

t. franklin king, md | m. leigh keegan, md | regina g. healy, md | Judith J. Williams, md

health+fitness | August 2012

• in offiCe endometrial ablation

leah C. tonkin, md | b. todd Chappell, md | neil odom, md | miriah b. denbo, md | e. darby heitman, apn

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h+f august 10 healthy living

16 years + running strong Publisher Amy Goode

14 H air Therapy

amygfitness@comcast.net

901.218.4993

and Botox for Migraines

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CONSULTANTS Executive Editor Hailey Thomas

fit faculty

hailey@memphishealthandfitness.com

901.335.6005 Advertising & Marketing Amy Goode 901.218.4993

fit kid

Hailey Thomas 901.335.6005

24 t rail running

Copy Editor Jenifer Meeks Contributing Editors Lisa Abbay Marcia Scott Laura Gray Teekell Kristen Waddell

30 n utrition:

The Skinny on Coconut

32 nutrition:

Back to School Fit Foods

34 r oad snacks

Webmaster Amy Pickle

20 Memphis fittest

Graphic Design Brian Williams Photographers Allen Elliotte Sarah McAlexander Andrea Zucker Jen Russell Distribution Memphis Paperchasers 740 N. Evergreen Street Memphis, Tennessee 38107 Send articles and photos to hailey@memphishealthandfitness.com

health+fitness | August 2012

H+F reserves the right to edit all materials for clarity, space availability and suitability for publication. First copy free, additional copies, $1. Mailed subscriptions: $25 per year. Back issues, $5. Memphis Health + Fitness Magazine does not knowingly accept false or misleading advertising or editorial content, nor does Publisher assume any responsibility should such advertising or editorial appear. Readers are encouraged to notify Publisher when they suspect false advertising. All rights reserved. Copyright Š 2012.

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On the Cover: Virginia Awkward

26 Weekend Warriors

IN EVERY ISSUE

36

goodness of grapes

Photo by: Noel Pennington noelpennington.com

6 starting line

38 events Calendar

8 fit news

40 Photo Finish


h+f team Amy When not beating the streets to promote health and fitness, Amy enjoys walking Midtown’s Green Line with her daughter Emma. Her favorite part of magazine publishing is sharing success stories with readers.

Hailey Hailey has been running over half her life- fortunately not from the law! She has run marathons and half-marathons in Dublin, NYC, LA, Anchorage, Seattle, Red Woods, Big Sur, New Orleans, Sylamore 25K, Shelby Farms 50K and Memphis (6 times). Trails are her new love along with interviewing Weekend Warriors with the same passion for fitness.

Jenifer Jenifer is a part-time writer and full-time mom to 3-year-old Madelyn. She enjoys yoga, mountain biking and swimming, and received her MA in Medical Anthropology from the University of Memphis. She enjoys living in Midtown and finds inspiration from the awesome people she meets through Memphis Health & Fitness.

Laura Gray When she’s not thinking or writing about art, Laura Gray Teekell enjoys running with her dog, Moose, on the trails and spinning at the downtown YMCA. She enjoys cooking, eating, drinking wine and preaching the benefits of Pilates. Laura Gray is excited about interviewing Fit Kids and is inspired by all the Memphians committed to healthy lifestyles!

p

Sarah Sarah received her BFA in photography from the University of Memphis and now works as a freelance photographer and a technician for lensrentals. com. She spends much of her time in front of her computer editing, but her free time is devoted to trying every Sunday brunch Memphis has to offer.

Kristen Kristen is a freelance writer and public relations consultant for small local businesses. She has always been interested in learning about new programs and events and sharing opportunities with others. In her spare time, she prefers to be outdoors strolling with her husband and their one year old son, Barrett.

Jen

Raquel Born and raised in Memphis, Raquel appreciates coming back home from the hustle and bustle of NYC where she goes to school. When not studying, she enjoys making huge salads and homemade smoothies for a healthy break. Double-majoring in computer science and graphic design and minoring in English, Raquel enjoys utilizing her skills as an intern at Memphis H+F! Correction: The correct title on our July cover featuring Traci Pangonas should have read Mrs. Tennessee International. We apologize for the error.

facebook.com/MemphisHealthFitnessMag

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• lift your seat • tone your thighs • burn fat discover the workout that is transforming bodies nationwide

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health+fitness | August 2012

Jen Russell is a freelance photographer and graphic designer. She is married to Will. They have two “fur babies” - a puppy named Barnabas and a kitty named Nevaeh. Jen loves taking Photo Finish race photos for H+F. Visit her website: lifeiscreative.weebly.com

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the most effective exercise technique

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S TA RT I N G L I N E

Editor’s Fit Picks Drink Your Way to Enlightenment Raw Kombucha is an ancient elixir; a fizzy, fermented beverage that contains probiotics, enzymes and antioxidants. Devotees claim it’s a cure all and nourishes the mind, body and spirit. It detoxifies after a night out, energizes throughout the day, curbs your appetite, and makes you think and feel a helluva’ lot better. (Maybe it’s the trace amount of alcohol.) Since it’s a raw, living and an organic food, Kombucha does require an acquired taste. Acquire away and drink to enlightenment. Only 70 calories a bottle. Available at Otherlands and Whole Foods.

Run Pain Free All runners complain about their aches and pains, but few know about injury prevention and the biomechanics of running. Anatomy for Runners: Unlocking Your Athletic Potential for Health, Speed, and Injury Prevention, by Jay Dicharry, answers common questions runners have about their bodies, their injuries, and how to become the best runner you can be. $14.95. To order, visit www. skyhorsepublishing.com.

Let’s Get Physical

For a younger appearance, slimmer figure, and glowing skin – have more sex. Studies show that loving couples that engage in sex an average of three times a week look and feel 10 years younger than their less-amorous peers.

Get Your Freekeh On

An exotic grain from the Middle East is being hailed as the new Superfood. Freekeh is harvested when it’s young, so it retains more protein, vitamins, and minerals. Not only is it rich in prebiotic properties that aid in digestion, it’s low on the GI index and contains four times the fiber of brown rice, making it an excellent grain for weight management. Freekeh has a nutty, crunchy, and slightly smoky flavor, great to sprinkle on salads and soups. Available at Whole Foods.

health+fitness | August 2012

For nutritious recipes go to www.freekehlicious.com.

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Reginelli Recommends: Candoni Prosecco

The dog days of summer are here and Candoni Prosecco is here to rescue us from the 100+ heat index. It’s the Italian equivalent to French champagne: crisp, fruity, with a hint of honey and a dry, smooth finish. Excellent with sushi and sashimi – pop the cork and serve well-chilled. Molto bene! $14. See Wine Enthusiast Mary Catherine Reginelli at Pyramid Wines & Spirits. For more information, call 901.578.2773 or visit www.pyramidspirits.com.

What our fans are saying...

Who is your favorite chef and what is your favorite dish they prepare? Andria Lewis Robert Nam Cerillo, Chef at Bleu: Shrimp and Grits April N. Bizot Mac Edwards at The Elegant Farmer: Catfish; and Kelly English at Iris: Brussels Sprouts Salad Larrie Irvine Rodriguez Karen Roth at Alchemy: Ummm, Black and Blue Buffalo Sliders! Write a comment ... you might see it in the next issue!

It’s Hip to Be Fit! Send your Fit Photos from here or abroad to hailey@memphishealthandfitness.com and you may be seen in the next H+F! (High-resolution images only with brief caption, please).

Like us on

@ Memphis Health + Fitness Magazine


E VILL LIER

OL OF C R E CENT SKIN

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is expanding and changing to

same place, same owners, same great staff, just new name and MANY new services.....

Join us for our Grand Re-Opening Party! Thursday, August 9th 2-6 pm

*Free ECHO oxygen facial treatment with every $200 purchase or more *$200 off ALL Laser Packages *Our BEST discounts on Botox, Radiesse, Juvederm & Belotero Dermal Fillers *Discounts on Latisse *Discounts on all Obagi & Jan Marini Skin Care Products *$550 off LipoSonix procedures *There will be lots of Hors d'oeuvres and plenty of beverages so make sure to attend our best event yet!

t his d n e t r t o at o u r ne w a d n e l u r c a d se e a l l of o y k r M a e ve n t a n ce s! i d v n r a e r s r ie n d ! G f a g s, b r i n y a w l As a

Solutions Medical Center 830 W. Poplar Ave., Suite 2 Collierville, TN 38017

(behind Walgreens at Poplar & Byhalia)

901.853.6428

www.solutionsmedicalcenter.com

health+fitness | August 2012

Prize drawings every 15 minutes and we are giving away over $3500 worth of FREE treatments and services!

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fit news

Saint Francis Recognized For Cardiac and Orthopedic Services Saint Francis Hospital – Memphis has been designated a UnitedHealth Premium site for Cardiac Care, Cardiac Surgery, Heart Rhythm Disorders, Surgical Spine, and Total Joint Replacement. Hospitals must meet or exceed UnitedHealthcare’s rigorous quality criteria based on nationally recognized medical standards, including programmatic structure, patient care processes, and clinical outcomes that are submitted by the hospital to UnitedHealthcare.

health+fitness | August 2012

“We are very proud to receive these quality designations,” said David L. Archer, Saint Francis President and CEO. “Our continuous improvement in designation programs such as these reflects our unwavering commitment to providing high-quality care for our patients through the use of evidencebased practices.”

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Forrest Spence 5K: Run for a Worthy Cause The story of the Forrest Spence Fund begins with the birth of a baby boy in Memphis, Tennessee. Robert Forrest Spence was born to David and Brittany in 2007. Shortly after birth, he developed complications from an infection and was rushed to Le Bonheur Children’s Hospital, where he fought for 55 days before passing away. Many in Memphis and beyond were touched by Forrest’s story and the courage of his parents, rallying behind them and providing the love and support that helped them through exhausting and excruciating day in the hospital. The outpouring of love they received forever changed the Spences, and upon Forrest’s death they founded the Forrest Spence Fund to assist with the non-medical needs of families and children dealing with critical or chronic illness across the Mid-South. Currently in its fifth year, the Fund has helped hundreds of families by providing for the physical and emotional needs they face during pediatric illness. Each family has a unique journey, and their needs are treated individually by the Fund’s staff and volunteers. Families in the care of the Fund receive emotional support and guidance, professional Christian counseling when necessary, and sometimes crucial physical resources. The Fund also supports the hospitals and medical staff caring for ill children by providing medical-grade equipment and supplies for their Intensive Care Units. It recently launched the “Unit Adoption” program in order to support and encourage specific medical units at Le Bonheur throughout the year. The Fund will be holding its annual 5K race on August 25th at Overton Park. This race is the biggest event of the year for the fund, with food, music, and a kid station, as well as a variety of competitive events. For more information, visit the Forrest Spence Fund website at www.forrestspencefund.org/5k/.


You need mybody ™

The latest revolution in skincare, mybody™ is a new highly effective skincare company that is bringing impressive results in an entirely unique way.

Ask us today about how you can experience mybody™, the new standard in clinical skincare, at our mybody™ Peel Event. With your registration and a $99 redeemable deposit, you will receive the following VIP PERKS:

When: Thursday, August 9th 9:30am-4:00pm Where: Spa Therapies 1068 Cresthaven Rd Suite 100 Memphis, TN. 38119 (901)761-9551

• 10% off ALL mybody™ product purchases • FREE skin assessment • FREE myPROBIOTIC PEEL™ (valued at $150)

Why: mybody™ is the skincare you have been waiting for, results guaranteed.

• 10% DISCOUNT on mybody™ treatments • A chance to win a $500 mybody™ gift assortment

How: RSVP by August 7th, appointments are limited.

901.761.9551 1068 Cresthaven Rd. Suite 100 Memphis, TN 38119 salonvision.com/spatherapies Offer only valid day of the event and cannot be combined with any other promotions, coupons, or discounts offered through Spa Therapies or Prescay Salon.

East Memphis • Germantown Lakeland/Bartlett • Southaven Jackson, TN • Jonesboro, AR

One on One Counseling ~ Real Food ~ Proven Results!

health+fitness | August 2012

when you enroll by 8/31/12

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h ealt h y li v ing Ask Jeffrey Cole, MD and Dan Fletcher, MD

What is Tennis Elbow (lateral epicondylitis)? Tennis Elbow is a common cause of pain on the outside of the elbow where the tendon attaches to the bone. It typically occurs with overuse or mild repetitive trauma to the elbow. This can result in microtearing of the tendon and formation of scar tissue which leads to stiffness and pain on the outside of the elbow.

energy to break up and remove the chronic microtearing or tendon scar tissue. Since the average time for the procedure is 20 minutes with a topical anesthetic, the FAST™ procedure is done in a surgery center as an outpatient procedure.

Why do people get tennis elbow?

The recovery time will vary with each patient, but generally most patients can return to their normal activities within 2 months.

Anyone exposed to repetitive trauma or overuse of the elbow can develop lateral epicondylitis. Typical sports related causes include repetitive motions like swinging a tennis racquet, golf club, or fly rod with fishing. There are also less glamorous ways to get tennis elbow; occupations and activities that include repetitive motions.

What are the treatment options for tennis elbow?

Rest & Activity Modification: The pain should get better with rest and limiting the activities causing the pain. For tennis players and golfers, modifying your grip or technique may help i.e. different size racquet or 2-handed backhands, etc. However, a full recovery can often take 6 to 12 months. Medication: Anti-inflammatory medications may help alleviate the pain. Brace: There is a tennis elbow brace, which is a band worn over the muscle of the forearm and just below the elbow. The brace can reduce the tension on the tendon and allow it to heal. Physical Therapy: Stretching and/or strengthening exercises may help restore your range of motion and reduce the pain. Modalities such as ultrasound or heat treatments may be helpful. Steroid injections: A steroid is a strong antiinflammatory medication that can be injected into the area to manage the pain and swelling. These injections can help with pain, but do not always address the underlying cause of the pain. Performing more than (3) injections is generally avoided.

health+fitness | August 2012

Shockwave treatment: Shockwave treatment has shown some success in patients. A shockwave is delivered to the affected area around the elbow. This treatment has lost some of its support from treating physicians, as other more effective treatments are available.

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Surgical Procedure: Surgery is only considered when the pain is incapacitating and has not responded to conservative care, and symptoms have lasted several months. Surgery involves removing the scarred tendon tissue. There are two surgical options available to patients. The first option is the traditional open procedure which requires a 2 inch incision, cutting the through the tendon, removal of the diseased tendon, and this is associated with a lengthy recovery period. The second option is the FAST™ minimally invasive procedure which uses a tiny incision, a toothpick sized probe and ultrasound for visualization for removal of the scar tissue. This usually results in a significantly decreased recovery time.

What happens during the FAST™ procedure?

The FAST™ procedure uses conventional ultrasound to visualize the location of the diseased tissue. A small probe or instrument is then inserted into the diseased tissue and delivers precise ultrasonic

How long does it take to recover?

Who can perform the FAST™ procedure in the Mid-South?

ORTHOMEMPHIS surgeons, Jeffrey Cole, MD and Dan Fletcher, MD are the only Fellowship Trained Upper Extremity Orthopaedic Surgeons in the Mid-south performing the FAST procedure. You can call 901-259-1600 for an evaluation. www.orthomemphis.com.


health+fitness | August 2012

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h ealt h y li v ing Ask Murray Butler, DPM

Your injury Questions Answered Dr. Murray Butler is a Podiatrist with Lendermon Sports Medicine. For more information, call 901.850.5756, or visit www.lendermonsportsmedicine.com.

CAN I CONTINUE TO RUN WITH A STRESS FRACTURE? Stress fractures are caused when a bone cannot withstand the amount of activity demanded of it. So, unfortunately, to allow these to heal you should take a small break from running. I encourage patients to try biking, swimming, or other cross-training exercises to maintain your fitness level while the fracture heals. Once healed, I will work with you to reduce the chances of this happening again so that you can run as you please!

WHY ARE MY TOENAILS YELLOW AND BRITTLE? Thickened and discolored toenails are most commonly caused by a fungal infection, which, if caught early, can be effectively treated with medication. A second common cause is trauma to the nail or nail root itself. In runners, this is often due to poor-fitting shoes that allow the toes to jam into the end of the shoe with each stride. In other sports, such as basketball or football, toenails are often stepped on or smashed directly. Once the damaged nail falls off or is removed, however, a nice new nail usually grows out.

HOW DO I KNOW IF I NEED ORTHOTICS?

health+fitness | August 2012

Orthotics are inserts made from a custom mold of your foot and placed inside of your shoe. They have been used successfully to treat many common foot and ankle problems, but may also help with some cases of knee, hip, and back pain. Orthotics are also extremely helpful in treating heel pain, arch pain, tendonitis, and stress fractures. To gain the best results from the use of orthotics, see a foot and ankle specialist for an evaluation of your condition. At our office, we use the same materials as those used by U.S. Olympic Team members and other professional athletes. In my opinion, a Good Physician + Good Materials = Great Results for You!

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Discover The Difference MASSAGE Makes Reduce Chronic Pain, Stress & Anxiety We Accept Most Insurance

$10.00 OFF any one hour Massage (new clients only)

Healing Begins Today When You Call Us Massage–Memphis 901-262-4968

www.massagemphs.com

3485 Poplar Avenue | Suite 220 | Memphis


h ealt h y li v ing Ask Christopher Ferguson, M.D.

how do you PREVENT ACL INJURIES IN YOUNG FEMALE ATHLETES? MY ADOLESCENT DAUGHTER PLAYS SOCCER AND BASKETBALL AT SCHOOL. SEVERAL OF HER TEAMMATES HAVE HAD SERIOUS KNEE INJURIES, INCLUDING ACL RUPTURES. WHAT IS AN ACL RUPTURE, AND WHAT CAN WE DO TO HELP PREVENT A SIMILAR INJURY? The anterior cruciate ligament, or ACL, is an important knee stabilizer that is attached to both the femur (thigh bone) and tibia (shin bone). Injuries to the ACL cause chronic knee instability and can lead to other serious problems, such as meniscal tears and arthritis.

athlete to land from a jump, decelerate from running, and perform side-to-side cutting maneuvers in a safer manner can lead to a dramatic decrease in ACL injuries among females. I therefore recommend that the parents of adolescent girls involved in high-risk knee injury sports discuss such a knee injury prevention program with a knowledgeable physical therapist, athletic trainer, or sports medicine doctor.

Injuries to the ACL are commonly associated with non-contact sports such as soccer, basketball, volleyball, and skiing. As the athlete lands from a jump or suddenly decelerates, her foot remains stationary while a twisting or pivoting of the knee causes the ligament to tear. These types of injuries almost always warrant surgical reconstruction and rehabilitation, particularly in young, active patients. Females are at a higher risk of ACL injury due to a combination of factors. For example, women have smaller ligaments and weaker hamstring muscles as compared to men, making the ACL easier to tear, as well as a wider pelvis to accommodate childbirth, causing an increased angle between the femur and tibia at the knee. Hormonal changes also impact the strength of the ACL. Fortunately, several recent studies have shown that a pre-season sports therapy program focused on strengthening the knees, training the

Dr. Chris Ferguson is board certified in orthopaedic surgery and subspecialty board certified in sports medicine with Memphis Orthopaedic Group. To schedule an appointment call 901.381.4664 or visit www.Memphisorthogroup.com

Come join the unique atmosphere of the Germantown Athletic Club!

Redeem this coupon for a

FREE 7-day Trial Membership

Offer valid for first-time customers only. Not valid with any other offer. Coupon must be presented at time of service.

1801 Exeter Road, Germantown, TN 38138 901-757-7370 www.GermantownAthleticClub.org

health+fitness | August 2012

Our full-service Club features exciting activities for the whole family, from the latest trends in Group Fitness classes to our newly-renovated Fitness Area with new, state-of-the-art equipment. Take advantage of the trial membership below we’re waiting for you!

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b eau t y

The Hair Up There Hair salons are not just for cuts, colors, and styling anymore. The latest trend in salons today is hair growth. And why not? Hair is their expertise. Hair therapist Helen Williams of Spa Therapies uses XTC’s Laser to stimulate hair growth, not only because it’s safe and FDA-approved, but because it works. “It helps stimulate old, weak hair follicles that are dormant and produces new ones. It renews and strengthens damaged hair from chemicals, chemotherapy, and medication. Also, your hair will just grow long,” she says. “I have two products lines that work with the laser: one is organic, the other is a stronger-grade with Minoxidil. I tell my clients that the products are your diet and the laser is your exercise. The hair growth has been unbelievable. Finally, something that really works.”

FAQs: What causes hair loss? A variety of issues can cause hair loss. The most common cause of hair loss is a hereditary condition called male-pattern baldness or female-pattern baldness. Also, hormonal changes, medical conditions, medications, physical or emotional trauma, and stress can cause hair to fall out. What is Laser Hair Loss Treatment? XTC’s Laser Hair Loss Treatment (LHLT) is a non-surgical, scientific approach in the cosmetic treatment of hair loss, thinning hair, and scalp problems. Unlike many treatments, LHLT works on all areas of the scalp and has been proven to stop hair loss and regrow hair by incorporating laser therapy with innovative hair loss products. XTC’s program helps hair follicles restart their normal growth cycle, while encouraging protein growth and increasing blood flow by 54%. How does it work? Laser light stimulates cell metabolism and helps damaged cells to repair themselves. Studies show it is an effective treatment for hair loss, when used in conjunction with proper scalp hygiene products, topical growth serums, DHT inhibitors and total hair nutrition. Adults with the following hair loss issues should consider Laser Hair Loss Treatment: • Male Pattern baldness • Women with hair loss and generalized thinning • Alopecia Areata

• • • •

Seborrheic Dermatitis Damaged or broken hair Transplant patients Chemotherapy patients

health+fitness | August 2012

Helen Williams is a hair therapist and stylist with Spa Therapies. For an appointment call 901.761.9551 or visit www.spatherapies.net. FAQs provided by XTC-hair.com.

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2725 Kirby Road, Ste. 15 Memphis, TN 38119 901-753-8148

Let us help you “BUZZ” through your weight loss!

Botox & Migraines It is estimated that at least 12% of people in the United States suffer from migraine headaches, and anyone who has experienced one can attest to the fact that they are excruciating. Often described as involving an intense pulsing or throbbing pain, they are frequently accompanied by nausea and sensitivity to light and sound, and can be brought on by a variety of factors, including certain medications, weather changes, odors (such as cigarette smoke,) diet – even hormonal changes, lack of sleep, or stress can be to blame. For individuals who suffer from chronic migraines (migraines that occur on 15 or more days per month and last four hours or longer), the FDA has approved the use of Botox as a preventative measure (and you thought it was just for wrinkles!) The procedure involves injections of Botox into seven specific head and neck sites, and can produce results lasting up to three months, depending on the individual patient. For more information, contact Memphis Neurology at 901.405.0275, or visit www.memphisneurology.com.

SPortS MaSSage • Reduces then chance of injury through proper stretching and deep tissue massage • Improves range of motion and muscle flexibility, resulting in improved power and performance • Shortens recovery time between workouts • Maximizes the supply of nutrients and oxygen through increased blood flow

Phentermine Adipex Temazepan Generic Ambian Lipo-B Injections B-12 Injections Wednesday & Thursday 11am – 5:30pm

Weight Management Under Doctor Supervision

• Enhances elimination of metabolic by-products of exercise

Pricing:

One hour = $70.00 90-minute = $110.00

Package Pricing: 3 one-hour sessions = $150.00

(pricing applies to any other type of massage)

We offer in-studio recovery massages after your event! Appointments are Recomended

901.231.5390

studiobodyscapes.com


TIRED OF THOSE NAGGING INJURIES THAT JUST WON’T GO AWAY? HAVE YOU TRIED EVERYTHING AND NOTHING SEEMS TO WORK? FEEL YOUR JOINTS ARE GETTING TOO OLD?

CHOOSE WHAT THE PROS USE: www.amniofix.com/injectable

NOW AVAILABLE IN MEMPHIS!

AmnioFix Injectable is an all natural human cell injection therapy that will make you feel like new. Tennis Elbow • Golfers Elbow • Tendonitis • Bursitis • Plantar Faciitis • Sprains

AmnioFix Injectable is a proven treatment that actually fixes the problem. CONTACT LENDERMON SPORTS MEDICINE CLINIC TO MAKE AN APPOINTMENT TODAY!

901.850.5756

| 9950 Crooked Creek Dr. | Collierville, TN 38017

www.midsouthbiologics.com

health+fitness | August 2012

If you suffer from:

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fit fac u lt y

Nicholas Staffa PROFESSION: Teacher, Oak Forest Elementary SUBJECT: Chinese, 5th Grade BEST THING ABOUT TEACHING: There’s nothing like the moment when you understand something you didn’t before. You finally just get it, and once you do it can never be taken away. That’s the beauty of knowledge. I give the gift of knowledge to my students every day. I hope that it’s a gift they go on to use to create a better life for themselves and a better future for society as a whole. WHY CHINESE: At first, I was intrinsically motivated to start learning Chinese with some CD’s in my car as I drove to work. I was a marine biology major in college, but needed some language courses to complete my degree. They offered Chinese and I figured, “Hey, why not?” I started to get really into it, and signed up for Chinese history and some linguistics courses. It was then I realized I had inadvertently stumbled on my true passion. I changed my major to one that would enable me to continue my study of China and the Chinese language. My degree is in Asian and Asian American Studies, with a dual minor in China Studies and Linguistics. INSPIRATION: I get a lot of inspiration from my students. There is so much that I have learned from them. They are our future and I teach because I am opening their minds to create a better tomorrow for them and everyone they touch along the way. BODY LANGUAGE: Teaching a World Language is awesome. Many other teachers think Chinese class is a little chaotic, but there is solid methodology to the madness. A really effective way to teach anything is to tie body movement and gestures to ideas and vocabulary. I use a lot of physical movement and constantly have my students up, moving and engaged with the material. We dance and sing to make class even more motivational and fun. Large muscles get blood moving, and that means more oxygen to your brain. More oxygen to a thinking brain equals higher achievement.

health+fitness | August 2012

FINDING THE TIME: Teaching is an all day, all night, all weekend, and say goodbye to sleep type of job. In order to keep your sanity and stay focused, it is so important to make some time for yourself. I play the piano or guitar to take my mind off work and I make sure that I set some time aside wherever I can to get outside and exercise.

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FAVORITE ACTIVITIES: I love baseball. I played baseball growing up and through high school. Anytime I get a chance I’ll join a game. Since I’ve moved to Memphis, my main activity is to strap on my rollerblades and hit the Greenline with my dog, Whiskey. The exercise I get is for pure health and enjoyment. If there is ever a rollerblading with your dog competition at Shelby Farms I’ll sign up! QUOTE: “Learning without thought is labor lost, thought without learning is perilous.” –Confucius

Interview and Photo by Kristen Waddell

leading the change we need in Memphis. Nicholas Staffa Oak Forest Elementary A 2012 Prestige Honoree

Visit me at www.iteachiam.com


health+fitness | August 2012

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fit ki d Fit Kid Brought To You By

Natural Born Leader Interview and Photo by Kristen Waddell

ZAKARIA “ZACK” WARSAME AGE: 18 SCHOOL: Central High School YEAR: Senior In 2009, Zakaria Warsame and his family moved to the United States from Somalia in search of a better life. After settling in Memphis, which has a relatively substantial Somali community, his mother found work at the Memphis International Airport to help provide for Zack and his four siblings while his father, a physician, travels back and forth to Africa to care for patients. A natural born leader, not only does Zack speak three languages fluently – Kiswahili, Somali, and English – he also serves as the captain and leading scorer of Central High’s varsity boy’s soccer team, all while maintaining a 3.8 GPA. Whether studying with classmates, inspiring his teammates to a victory, or mentoring his younger siblings, Zack is a positive influence in all of his activities. WHAT LEADERSHIP QUALITIES ALLOW YOU TO BE AN EFFECTIVE CAPTAIN FOR YOUR SOCCER TEAM? I lead by actions, not words. I do the little things in practice that show I’m really trying. Start the practice on time even if the coaches are still getting ready. We practice almost every day after school during season. WHAT DO YOU TELL YOUR TEAM BEFORE OR DURING GAMES TO HELP MOTIVATE THEM? We start the game as a family and finish the game as teammates, no matter what the scoreboard says! WHO HAS BEEN AN INSPIRATION TO YOU? My little brothers and sisters inspire me to want to be as good of a role model for them as I can possibly be. WHAT IS ONE LESSON YOU WISH AMERICANS WOULD LEARN? Many countries don’t have free education; most don’t take learning as seriously.

health+fitness | August 2012

DO YOU HAVE A FAVORITE MOTIVATIONAL QUOTE? “Never let the odds keep you from doing what you know in your heart you were meant to do.” – H. Jackson Brown Jr.

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The

of Patient Care

Dedicated to Your Health and Fitness Acid reflux, constipation, runner’s diarrhea, hemorrhoids and colitis are just a few of the uncomfortable and inconvenient issues that can keep you from keeping fit. But there are treatments and cures available. the physicians at GI specialists are experts in prevention, diagnostics, treatment and cures— call us today and run, cycle, hike or climb your way back to optimal health.

Gastrointestinal Specialists, PC

Kenneth I. FIelds, M.d. For information or to schedule an appointment call

901.201.6200

visit us at

www.gispecialistsmemphis.com

R O F

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5200 PARK AVE Upscale Hair Salon for Lease 2,445 sq. ft.

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health+fitness | August 2012

PARK PROFESSIONAL PLAZA

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BEACH INVESTMENT | (901) 324-3700 LOCAL | (901) 461-7319 CELL | Beach-Investment.com

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cov er profile

’ s s e n t i f + h healt

t s e t t i F s i h p Mem 2012

Photos Thomas. by Hailey w ie rv te In

Heather Barbee, 38 Aesthetic Nurse/Lifestyle Educator 5'7" Off season-145 lbs, On-season-138 lbs Competes in NPC Women’s Physique Division.

“My Favorite Workout is weight training glutes and hamstrings— Boom Boom Pow! “I look best in halter and tank tops, Levi’s Bold Curve jeans and Jessica Simpson heels.” “My favorite out of town place is Charleston, SC. Beach, boats and off-shore fishing.” “When I’m not working out I’m chillin’ in my jet tub, bubble bath, candles, red wine and some tunes”

health+fitness | August 2012

“My fitness belief is food is fuel, not freedom”

Heather loves her Magic Bullet blender and shares her Fit Smoothie recipe with H+F readers. — Matrix Simply Vanilla protein powder, 1 scoop — Oikos Non-fat Greek yogurt, ½ cup — Blue Diamond unsweetened almond milk, 2 oz — Distilled water, 4 oz — Low-glycemic fruit like berries, ½ cup — Ice cubes, 1 cup Mix well in Magic Bullet Blender

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e by Noel P

nnington


cov er profile

JASON COLLIER, 34 Implant Dentist—Southern Dental Implant Center 6'1", 175 lbs “I play basketball in a Memphis Recreational league and do cardio and resistance training workout at Biomechaniks with Yusuf Boyd. He has done a fabulous job conditioning me for my career and recreation. My personal goals for myself have been met. I feel so much better…and better about myself. “My favorite workout is butterfly chest press and absolutely NOT running!” “My best body part is my smile. A beautiful smile will open many doors to extraordinary opportunities! “Smartest health change I made was starting back to working out again.” “Three things that keep me motivated are my career, my children and to be an athletic competitor.” “I look best in a tailored tux.” “My favorite restaurant has always been Houston’s. The filet mignon and the chocolate brownie sundae cannot be passed up.” “My fitness belief is to stay ahead of all your health problems. Prevention is the best medicine.”

Virginia Awkward, 33 Memphis Police Officer, 5'5", 127 lbs “My career helps me maintain my weight and my 26” waist. My gun belt weighs 25 lbs. I’m motivated to stay in shape- it can mean my life if I don’t.” “My favorite body part is my stomach.” “My favorite workout is Pilates.”

“I look best in jeans and a cute top or a bathing suit of course” “Vegas is my favorite place to hangout and create happy and fun memories.” “Being fit and health conscious is a way of life and when you decide to cross over it’s a happier life.”

Officer Virginia Awkward was featured on TLC’s Police Women of Memphis.

health+fitness | August 2012

“I will not give up beer or shrimp.”

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cov er profile

CLARK BUTCHER, 28 Owner-Victory Bicycle Studio/Personal Trainer 5'5", 130 lbs, Bodyfat: 2.6% “I compete in bike races and local running events. Mostly cycling, but running is damn fun though.” “My favorite workout is hill repeats. I find the steepest/longest hill and complete it over and over, alternating intensity. Some ascents are at threshold, while others are above threshold. “My energy foods are Powerbars and avocados.” “My favorite body part is my gluteus maximus.” “I look best in spandex.” “Smartest health change I’ve made was drinking a full glass of water before every meal. It helps with digestion and makes me full sooner, keeping me from overeating.” “The trail running and hiking is incredible in Santa Fe, NM, and it’s a great way to earn yourself the incredible food you are going to tear up later.” “I love the feeling of being fit. I have made this my lifestyle for so long, I would have no clue with what to do with my time if I stopped training.”

Michelle Kinney, 28 Owner—CrossFit Chickasaw, 5'4", 138 lbs Competes in the World CrossFit Games; placed 10th in 2010 and 17th in 2011.

health+fitness | August 2012

“My favorite workout is called a “Murph”. It’s a 1 mile run, 100 pullups, 200 pushups, 300 squats, followed by another 1 mile run all for time.”

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“The smartest health change I’ve made is changing my diet to Paleo/clean eating.” “Crossfit makes you look better naked. That’s as far as I am going with that.” “I eat at Bogie’s Deli in midtown at least once a week. My usual is the turkey salad with extra meat and an avocado. Their house dressing is fantastic!” “I will not give up beer.” “My favorite getaway is chillin’ on the beach in San Diego.” “No excuses. No regrets. And never settle for less than your best effort.”


cov er profile

JASON PARISH, 41 Crime Scene Investigator with MPD, 5'7", 150 lbs 2012 Los Locos Duathlon Mix Relay, 1st place; 2012 National Lawfit Challenge, 20th overall, 3rd place Mixed Pairs.

“I stay fit eating clean and working out everyday. Yes everyday. Days off are for…well, not me.” “I look best in nothing, Boom! “My best body part is my back. A lot of people neglect this area but I spend a whole workout just on back.’ “My favorite workout is weight training. I like to run the stairs on Riverside or cycle. I ride for pain not pleasure.” “My energy foods are whey protein after a workout and Casein Protein before bed. Egg whites, egg whites, egg whites…I love them.” “If I have time to dine out, it’s hard to beat a Buckley’s filet.” “I love traveling to South Florida. I went to school at FIU. What do I do there…workout of course.” “Get in shape find something you love to do and do that! Just get outside and start moving. If you can’t get motivated, recruit a friend and together you can do it.”

SHERIKA HOLMES, 29 Certified Personal Trainer/Group Instructor Fogelman YMCA, 5'7", 137 lbs

2011 Dexter Jackson Bodybuilding Bikini Division, 4th; 2011 Battle on the Bluff Bodybuilding Bikini Division, 5th; 2012 Hub City Bodybuilding, Bikini Division, 2nd “I workout seven days a week. Mostly strength training for definition and high intense cardio. Working out to me is like a job. I have to put in the time.” health+fitness | August 2012

“My favorite body part is shoulders and glutes, baby.” “Smartest health change I’ve made is definitely reducing my carbs. I used to think I could eat as many carbs as I wanted and that resulted in a flabby gut.” “My power foods are oatmeal and 4-6 egg whites first thing in the morning. It gives me the energy boost to have a powerful day.” “I look best in a sleeveless tank and tight spandex shorts.” “My favorite place to travel is New York City all the way! I love the big lights, lots of shopping and food everywhere you look.” “Getting fit does not start with the gym or changing your eating habits. It starts with a made up mind that you will stay committed. Don’t go to the gym empty handed. Create a workout plan and work the plan.”

To workout with Sherika, visit her at www.iloveslimchance.com

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get fit

Run Dirty By Marcia Scott

Most runners are familiar with road running. You hit the sidewalks, streets, or paved pathways near your house or at a local park and go for a run. But there is a fast-growing trend in the running world – trail running. Although trail running has many obvious benefits – such as a change in scenery, peace and quiet, and also some shade to shield you from the brutal Southern heat – there are other benefits to your body and training to be had from veering off the road from time to time.

Avoid Impact Injuries

The softer, more forgiving surface of trails offers more shock absorption than asphalt or concrete, making them easier on your body and joints and decreasing your chances of suffering the impact injuries associated with running on hard surfaces.

Activate Different Muscles

Overuse of muscles can lead to injury, so changing up your routine and the surfaces on which you run can help reduce your risks. Trail running not only activates muscles and tissues that are not often used on the road, it works your body’s core and stabilizing muscles, relieving the stress on the larger muscle groups that get a constant workout on the road.

Increase Efficiency

Trails force you to take shorter strides and run more on your forefoot, thus encouraging an efficient gait. Maneuvering on the uneven surface also increases your agility and balance while improving foot-eye coordination.

Slow Down!

The technical nature of trails slows your pace, while the rugged terrain forces you to adopt a tempo that facilitates recovery. Some runners tend to push too hard on rest or recovery days, but the trails will force you to take it a little easier. health+fitness | August 2012

Run Smart

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As with anywhere you run, run smart on the trails. Become familiar with the route before heading out, and let someone know where you’re planning to run if going alone. Keep a close eye out for stumps or any other obstacles that could be in your way. Also, apply insect repellent before you head out and check for ticks and other pests after your run.

Memphis-Area Trails Blue, Yellow, and White Trails at Shelby Farms: A system of trails running alongside the Wolf River. Harvester Park: Three miles of technical, hilly trails in Lakeland. Herb Parsons Lake: Eight miles of trails located east of the city off of Macon Road. Shelby Forest: More than 20 miles of trails meander through Meeman-Shelby State Park. Stanky Creek: More than 9 miles of trails through Nesbit Park in Bartlett Tour de Wolf: A 6.2 mile trail located in Plough Park at Shelby Farms. Marcia Scott is a Running Coach at Fleet Feet. For more information, call 901.761.0078, or visit www.fleetfeetmemphis.com.

Join Fleet Feet’s Thursday Night Workout Group! Meet at the store at 6 p.m. for either hill or speed work.


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Are you a doctor who serves as a role model in our community by prescribing and living a healthy lifestyle? We want to hear from you! amygfitness@comcast.net health+fitness | August 2012

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weeken d warriors

Jeanine Watts Age: 52

Occupation: Revenue & Inventory Control Managing Director, FedEx SupplyChain Services SPORTS: Running & Triathlons FAMILY: Husband, Bill; Twins, Christopher & Jonathan (30); Six “MimiKids” (grandkids). EXTRACURRICULAR: Memphis Thunder Triathlon Member; Board of Directors for MRTC – MRTC Kids; Board of Directors FedEx FamilyHouse. RECENT WW EVENTS: Memphis in May Olympic Triathlon, Heatwave Classic Triathlon, Snickers Marathon, Germantown Half Marathon. NEXT CHALLENGE: Augusta Half Ironman at the end of September is my “A” race this year. FAVORITE FITNESS ACCOMPLISHMENT: Competing in two Boston Marathons and four Half Ironmans. OBSTACLE COURSE: Generally, I stay pretty healthy except when a dog leaves its bones on a running path. The dog bone put me out of commission last November and December with a sprained ankle. Resting is not in my vocabulary, so it was pretty challenging at my house for a while. PRE-RACE RITUALS: Gatorade and a Pop Tart, then a warm-up run with a few striders. TRAINING TIPS: Consistency with a small push to the next level every few weeks. And a great group of training partners will keep you moving all the time. Make sure it is a GROUP of training partners so you always have a back-up ready.

“Resting is not in my vocabulary.” BEST EATS: StoreHouse Restaurant in Slayden, Mississippi. When you live in the country in a small town you only have one choice. That one choice is only open on Friday and Saturday. My treat is a small steak with a double side of salad and homemade Strawberry Cake. You see – the double salad justifies the cake!

health+fitness | August 2012

SHOP: Breakaway for running shoes and Bike World for cycling. Otherwise, I am not much of a shopper.

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WW GEAR: Saucony running shoes always; Kutoba and GuRu bikes. DRIVETIME: Convertible Mini Cooper. BUCKET LIST: Visit Australia, Iceland, and a train ride across Canada. ONE THING PEOPLE DON’T KNOW ABOUT YOU: I was not a runner or athlete in my younger years. I was a majorette in high school with rec softball on the side. MANTRA: Pain is short-lived and Pride is FOREVER! Stay Strong!

To nominate Weekend Warriors contact hailey@memphishealthandfitness.com

Interview by Hailey Thomas. Photo by Sarah McAlexander.


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health+fitness | August 2012

Advanced Dermatology provides to its patients an eco-friendly, state-of-the-art dermatology facility where patient comfort is always a priority. ADSCA will conduct a thorough skin evaluation and analysis using the most up-todate technology combined with years of clinical expertise. All cosmetic procedures performed by MD.

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weeken d warriors

Brooks Fowler Age: 37 Occupation: Financial Advisor at Raymond James | Morgan Keegan SPORT: Triathlon FAMILY: Wife, Tara; Sons, Tristan (14) and Grayson (7); Lucy, our Black Lab. WW EVENTS: Memphis in May Triathlon; Mighty Mite Triathlon. FAVORITE FITNESS ACCOMPLISHMENTS: Ten years as a local competitive swimmer; competing in triathlons. NEXT CHALLENGE: Nashvegas Olympic Triathlon; Tour de Tellico 100-mile ride. MOTIVATION: Setting a positive example by living a healthy, active lifestyle for my wife and two boys. OBSTACLE COURSE: Last year I decided to make a change in my life for myself and my family, so I chose to live my life without drinking and turn my will and my life over to the care of God, as I understand him. Today I can truly say I live one day at a time and finally have peace and serenity in my life. I am truly grateful for the love and support of my family and friends. Words cannot express how blessed my life is today! SAGE ADVICE: Big journeys begin with a single step. RACE FUEL: Coffee, bagel with peanut butter, and a banana; Sports Beans 30 minutes before race. BEST EATS: Bangkok Alley’s Yellow Curry Chicken with Brown Rice.

“I can truly say I live one day at a time and finally have peace and serenity in my life.”

health+fitness | August 2012

SHOP: Outdoors, Inc.

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INDOOR TRAINING: Working with Vitality Men’s Health and Wellness on diet and nutrition; swimming at Germantown Athletic Club. WW GEAR: Brooks Adrenaline (gotta wear my name!); triathlon bike: Litespeed Saber; road bike: Rider. DRIVETIME: Ford Expedition. ON YOUR iPOD: Eminem, Linkin Park, My Morning Jacket. BUCKET LIST: Triple Bypass 120-mile bike race in Colorado; the Ironman Distance Triathlon; travel and bike through Europe. ONE THING PEOPLE DON’T KNOW ABOUT YOU: I am one day older than my wife. INDULGENCE: Sitting in my hot tub after a long run; Edy’s Popsicles. QUOTE: “We will suddenly realize that God is doing for us what we could not do for ourselves.” –Bill Wilson Interview by Hailey Thomas. Photo by Noel Pennington.


DON’T MISS ANOTHER DAY! If you are not able to train and compete to your usual level, that’s not ok! Let us help get you where you need to be.

.. .. Acute sports injuries: .. Fractures Ankle sprains . Shoulder injuries Overuse injuries: Stress fractures Plantar fasciitis Knee pain Low back pain

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At Lendermon Sports Medicine we take the most aggressive non-surgical approach to getting you back to doing what you love. If you are unable to run, ride, or play your sport, let’s find out why and get you back! We understand that what you do is part of who you are, whether that be running, cycling, swimming, tennis, or giving your all in your favorite team sport.

Don’t miss another day. Come in and see us. It’s important. We are excited to announce Dr. Murray Butler, DPM to our practice!

Dr. Lendermon attended the University of Tennessee Physical Therapy School and then also went on to attend the University of Tennessee School of Medicine, graduating in 1996. Dr. Lendermon completed her residency at the American Sports Medicine Institute in Birmingham, Alabama. She holds memberships in the American Association of Sports Medicine and the Tennessee Academy of Family Practice. She is also a devoted runner and participates in many marathons in cities including New York, Boston, and Chicago.

901.850.5756 | 9950 Crooked Creek Dr. | Collierville, TN 38017

health+fitness | August 2012

Dr. Butler is a foot and ankle surgeon and graduated from one of the top surgical residencies in the nation. His specialty is Sports Medicine of the foot and ankle, but he is well trained to handle any concerns you may have ranging from orthotics to surgery.

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n u trition

Coconut: What’s the Skinny? During the fat-free craze of the 1980s, coconut products – especially coconut oil – were shunned for being high in unhealthy saturated fat. Recently, however, coconut has made a serious comeback in the nutrition world. So, should you drink coconut milk? Cook with the oil? Buy this tropical fruit, crack it open at the dinner table, and chew on it all “Tom Hanks Castaway” style? Before you do, let’s take a closer look

Coconut Water

health+fitness | August 2012

Touted as “nature’s sports drink” because of its high concentration of electrolytes, the coconut water market has gone from nothing to something substantial in the past few years. High in potassium and sodium (two electrolytes lost during a good training session) coconut water is a more natural option than today’s sports drinks because it doesn’t contain artificial colors or sugars. Don’t tie your shoe laces too fast, though. While proper hydration is essential to protecting the body during exercise, most people can get exactly what they need from nature’s cheapest, easiest, and most effective sports drink – water. I know, I know; sooooo not fancy, but remember – Gatorade was designed to replenish college football players who were running around in pads and uniforms during the brutally hot and humid Florida summer. These men were definitely in need of fast energy, not to mention a shower. If you’re working out intensely in similar conditions (hello summer in Memphis!), and can afford the extra calories, not to mention the $2-$3 price tag, then go for it. But for most active individuals, some good oldfashioned H2O and a banana will re-hydrate you and replace the electrolytes lost during a visit to the gym.

Coconut Oil

Coconut oil has the highest amount of saturated fat of any oil – almost 90%! (To compare, “heart healthy” olive oil clocks in at 13 %.) Everyone knows there is a wellestablished link between high saturated fat intake and heart disease; but if coconut oil is so high in “bad” fats, why the craze? The short answer: MCTs – medium chain triglycerides. Unlike the long-chain fats that we ingest from plant and vegetable sources, MCTs are unique because they require less energy and fewer enzymes to break down in our system. This makes coconut oil easily digestible, quickly absorbed for fast energy, and less likely to be stored as fat. Coconut advocates make some pretty big claims, stating that it has the ability to speed up metabolism, promote weight loss, and slow down the aging process. So, is coconut oil the answer – the magic fat that doesn’t actually make us fat, and has the ability to heal us on the inside and out? The debate is certainly on, but there’s no clear answer yet. While it is true that all fats are not created equal, there still hasn’t been a solid study that substantiates the HUGE industry health claims. What is known: as a replacement for heavily refined oils, coconut oil seems to be a good option. It is versatile in cooking and baking, and has a unique, sweet flavor. Try seasoning a piece of salmon with jerk spice and pan sautéing it in a teaspoon of coconut oil, or use it as a replacement for the ¼ cup of vegetable oil in your next muffin recipe. Delicious!

Coconut milk used to be sold exclusively in a can, but now it can be found in half-gallon cartons in the refrigerated dairy section. Those with lactose intolerance may enjoy it as a great dairy alternative, but can the rest of us benefit from drinking it? One cup of unsweetened coconut milk has 45 calories per cup, with 4.5 grams of fat; 4 grams of which are – you guessed it – saturated. Not only that, it is also very low in protein and carbohydrates (two things you absolutely need to keep your body fit!) So, if it’s low in protein and carbs, then what is it? Simply stated, it is saturated fat diluted in water. Yums. However, if you are interested in reaping the many presumed benefits of MCTs, then by all means enjoy. The rich, creamy deliciousness of coconut milk will certainly not disappoint, and if you want to enjoy the great taste without all of the saturated fat, fat-free coconut milk has become more readily available at your local supermarket. Confused about becoming a coconut convert? Don’t worry, I am too. Until more research is done, I think I’ll leave the coconuts on the trees, and use coconut oil and milk like other saturated fats in my diet – sparingly. But every now and then, a frothy and refreshing Piña Colada definitely makes my heart feel healthy … and happy!

— ½ cup unsweetened coconut milk — ½ cup frozen pineapple — ½ ripe banana (fresh or frozen) — ¼ cup orange juice — ½ tsp. vanilla — Ice if needed

Fit Tip: Make this a great post-workout recovery meal by adding one scoop of your favorite vanilla protein powder.

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Coconut Milk

Virgin Piña Colada

Each serving contains approximately 150 calories and two grams of fat.

By Kerrieann Axt

Kerrieann is a freelance writer with a passion for food and fitness. A self-proclaimed “afitionado,” Kerrieann is a lover of all things health – from weight training to the latest buzz in holistic nutrition. She lives in Midtown with her metabolically gifted husband and three wonderfully tiny taste-testers.


Enjoy a Healthy, Fresh Salad or Sandwich from Bogie’s Deli. Our Porch is Always Open. We feature Boar’s Head Meat & Cheese and Cakes from Westside BBQ. Call us for all your Catering Events. Open for Breakfast.

Call 901.272.0022

Bogie’s Deli Midtown | 2098 LaSalle | By Studio on the Square memphismenusonline.com Open: Mon-Fri: 7am-7pm • Sat: 8am-3pm

health+fitness | August 2012

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n u trition

Kick Start Back-to-School with Healthy Breakfast and Lunch Choices by Lisa Abbay, RD, LDN

Breakfast Ideas for Everyone Want to start your day off with a healthy meal? Here are some ideas for easyto-make breakfasts packed with nutrients from three or more food groups to help the whole family kick start the morning:

Ready-to-eat cereal topped with sliced banana, sunflower seeds, and yogurt

Bran or whole wheat muffin and yogurt topped with berries

Peanut butter or hummus on whole-wheat toast or soft tortilla and milk

Instant oatmeal topped with dried fruit and grated low-fat cheese

Breakfast smoothie (milk, fruit, and bran whirled in a blender)

Toasted whole-wheat waffle topped with fruit and nuts

Whole-grain bagel topped with low-fat cream cheese with baby carrots and milk

Lean ham or deli meat on a toasted English muffin, vegetable juice

Lunch Box Ideas for Everyone

health+fitness | August 2012

Parents are always looking for healthy ideas that everyone will enjoy for their lunch boxes. After all, the same boring food every day is, well … boring! Here are some great ideas for you and your family.

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Lisa Abbay, RD, LDN, is the Regional Director of Operations for Morrison Healthcare Food Services. She oversees 14 healthcare food service accounts in Tennessee and Mississippi.

Change white bread to whole wheat or multi-grain bread

• Whole wheat bagels, hoagies, pita bread, or fajita wraps are good sources of fiber and vitamins

• Don’t re-assemble your sandwich. Instead, prevent soggy sandwiches by packing healthy tomato slices and arugula separately from bread

• Incorporate leftovers into lunch by chopping up chicken to make chicken salad with low fat mayo

• Prepare a healthy trail mix of mixed nuts, crunchy whole grain cereals, and dried fruits

• A yogurt with a probiotic or live bacterial culture provides an excellent source of calcium

• Can the soft drinks and pack a water bottle, 100% juice box, soy milk, or low fat milk. Avoid other sugary drinks like fruit punch

• Substitute unhealthy snacks with pretzels, low fat popcorn, rice cakes, bread sticks, graham crackers, or animal crackers

• Make a sandwich with lean meat, light tuna fish packed in water, or peanut butter and low sugar jelly

Select fresh, in season fruit to enjoy a variety of fresh flavors

Keep lunches interesting every day by varying the contents. Go heavy on the fruits, veggies, and whole grains. Set an example if you have children. Eat healthy at home and even pack your own lunch with your children while you prepare theirs. And pick out a fun lunch box for everyone in the family so you will all enjoy taking a healthy lunch to work or school.


Guess who is headlining Rock for Love 6?! (drum roll please...)

Stax Legend

Booker T. Jones September 9, 2012 Levitt Shell

race begins at 8:00 a.m. awards door prizes 1-mile kids fun run activities & games for kids

Rock for Love 6

benefitting the FORREST SPENCE FUND a non-profit organization assisting with non-medical needs of critically or chronically ill children and their families

September 6 - 9, 2012

Hi-Tone, Overton Square, Levitt Shell

Sponsorships are available.

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ChurchHealthCenter.org/rockforlove

FILL OUT OUR

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FOR A CHANCE TO WIN

• a free entry into Shelby Farms Greenline Half-Marathon in October • a $50 Gift Certificate to Otherlands • a 1-hour massage from Memphis Massage

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health+fitness | August 2012

y e v r u S r e d a e R

www.bit.ly/MORhvL 33


T rav el

Good to Go

By Robin Beaudoin

Motivational author Harvey MacKay wrote, “If you fail to plan, then you plan to fail,” while author and aviator Antoine de Saint-Exupéry noted, “A goal without a plan is just a wish.”

Frenzy” vegetables from Meijer, along with Leelanau County Farmers Market blueberries, fueled me on the way home from our trip up North this summer.

You’ve got your iPod, your reservations, and your bags packed for vacation, but lax scheduling of your summertime fun can shake up your diet and devastate your best intentions to exercise. With just a bit of thoughtful planning, however, your waistline need not suffer as a consequence of your travels.

Sweet, permissive nostalgia often wins out on the road, leading us to choose the sugary snacks and simple carbohydrates we loved in childhood, which cause blood sugar to quickly spike and drop. Not only is this bad for your body overall, it can make you drowsy behind the wheel – a dangerous situation. But business travelers and road-trippers alike encounter the same familiar filling stations and restaurant choices, all of which seem designed to make healthy eating nearly impossible. There are some healthier options out there, however. Some convenience marts, such as Exxon On the Run, keep baskets of apples and bananas – always a good choice – right in the center of the store. In addition, foods like granola that provide fiber, which is satiating, and beef jerky, with protein for long-term energy, are readily available.

The easiest way to stick to your diet “on the go” is to take your food with you. A cooler and long-lasting freezer packs, or zip-top bags for ice (refillable at any hotel ice machine) will keep perishable items fresh. I personally carry a gallon bag full of healthy snacks and drinks for the kids when I travel, but do not forget my own needs. For example, black bean hummus and “Garden

Almonds or pistachios are also a good source of protein and healthy monounsaturated fatty acids. Finally, stick with water or no-calorie drinks, as sports drinks and sodas come with calories and sodium your body doesn’t need while sedentary. Unfortunately, the test of willpower doesn’t end once you’ve reached your destination. Although hotels often offer the use of pools and gyms, they can also pose a challenge to dieters – some even display fresh cookies right at the welcome desk. At breakfast, we are assaulted with the yummy, comforting smells of fatty muffins and fresh waffles drowned in syrup and butter. Fuel up on whole grain cereal or oatmeal with nuts, low fat yogurt, eggs, and fruit instead, and grab a banana and some peanut butter for your post-workout recovery. Stay active by incorporating movement into your vacation, such as taking a walking ghost tour of Boston, or hiking the trails in the Smoky Mountains, but try the local specialties, such as a beignet breakfast in New Orleans or deep dish pizza in Chicago. Just remember it is a special occasion and get right back on track with your diet once you’ve treated yourself. Moderation is also the word when it comes to specialty drinks – all-day umbrella cocktails are only cute on springbreaking coeds. Make a little effort to plan your trip, and it will be easy to maintain your fitness goals. Remember, just because you’ve hit the road, doesn’t mean your good health needs to.

health+fitness | August 2012

Robin Beaudoin is a group leader with Weight Watchers of the Mid-South.

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health+fitness | August 2012

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fir plate

The Goodness of Grapes

By Family Features

Grapes have been enjoyed for their taste and beauty for thousands of years. And today’s scientific research keeps on showing that grapes are more than just a pretty fruit — they’re also very, very good for us. In fact, over a decade of research suggests that grapes help maintain a healthy heart and may also help defend against a variety of age-related and other illnesses. Studies are ongoing to uncover the links between grapes and heart health, eye health, brain health, joint health, cell health and preventing certain cancers. Of course, grapes aren’t just healthy, they also taste great: crisp, juicy and sweet. Kids love them. And, they’re convenient, making them truly a Super Snack. Eat them by the bunch, or toss them into recipes like these. To learn more about the health benefits of grapes from California, and to get more delicious ways to enjoy them every day, visit www.grapesfromcalifornia.com or www.facebook.com/GrapesFromCalifornia.

Keeping Cells Healthy Grapes of all colors — red, green and black — are natural sources of polyphenols, which appear to help protect the health and function of our cells. Grape polyphenols: — H ave antioxidant properties, which can help protect against cell-damaging free radicals. — C an influence the communication between cells that support key biological processes.

Mediterranean Grilled Chicken and Grape Skewers These quick-to-fix skewers can also serve as appetizers.

My Heart Belongs to Grapes Numerous studies suggest that consuming grapes and grape products may contribute to heart health in a number of ways. Eating a variety of grapes may help: —Improve blood flow —Lower blood pressure

health+fitness | August 2012

—Reduce oxidative stress —Decrease inflammation

Makes 4 entrée servings

— — — — — — — — — — —

1/4 cup extra virgin olive oil 2 cloves garlic, fresh minced 1/2 teaspoon red chili flakes, crushed 1 tablespoon oregano, fresh minced 1 tablespoon rosemary, fresh minced 1 teaspoon lemon zest 1 pound chicken breast, boneless and skinless 1 3/4 cups California green seedless grapes, picked from stem and rinsed 1/2 teaspoon salt 2 tablespoons extra virgin olive oil 1 tablespoon lemon juice, fresh

—Improve blood lipids • In small bowl combine olive oil, garlic, chili flakes, oregano, rosemary and lemon zest.

Seeing Is Believing Research from Fordham University, funded by the California Table Grape Commission, suggests that grapes may reduce the risk of blindness related to age-related macular degeneration (AMD). In laboratory studies, grapes offered significantly more retinal protection than the much-touted lutein, and prevented blindness.

• Whisk together marinade. • Cut chicken into 3/4-inch cubes. Alternate chicken and grapes and thread onto 12 skewers. • Place skewers into a baking dish or pan large enough to hold them. Pour marinade over skewers, coating each one. Marinate for 4 to 24 hours. • Remove skewers from marinade and let excess oil drip off. Season with salt. • Grill until chicken is cooked through, about 3 to 5 minutes on each side.

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Source: California Table Grape Commission

• Arrange on serving platter and drizzle with additional olive oil and lemon juice.


health+fitness | August 2012

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Saturday, August 18, 8:00am Baptist Memphis 5k Fun Run & Walk for Wellness 5K Fun Run & Walk for Wellness is for all ages Memphis, TN www.racesonline.com

Saturday, August 11, 8:00am Elvis Presley 5k Run Benefitting LivItUp, Inc. Memphis, TN www.racesonline.com

Sunday, August 19, 9:00am Breakaway/Bardog Tavern 5k Benefiting St. Jude Children’s Research Hospital Memphis, TN www.breakaway-bardog5k.com

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health+fitness | August 2012

Saturday, August 18, 8:00am 13th Annual Celebrate Munford 5k Run and Family Fun Walk Benefitting the Munford-Tipton County Memorial Public Library Munford, TN www.celebratemunford5k.com

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Friday, August 24, 7:00pm Sunset 5k Run/Race Benefiting the 38 United Negro College Fund member institutions including LeMoyneOwen College Memphis, TN www.racesonline.com Saturday, August 25, 8:00am Forrest Spence 5k There will be food, music, kid station area, 5K, 1 mile fun run, 100 yard dash. The race is at Overton Park. Memphis, TN www.forrestspencefund.org Saturday, August 25, 8:30am Strategic Financial Partners 5k Benefiting Le Bonheur Children’s Hospital Neuroscience Institute. LeMoyne-Owen College, Memphis, TN www.racesonline.com Saturday, August 25, 9:00am BRC Small Fry Tri An introductory triathlon where kids ages 2 - 6 will run, bike (i.e. tricycle, bicycle, big wheel, scooter) and swim (OK, just run through the sprinklers) to the finish line, where everyone receives a trophy. Bartlett, TN www.racesonline.com

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ANNIE OAKLEY SUPER SPRINT TRIATHLON

SHOWMAN SHOOTER TRIATHLON

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Year of the Dragon (Boat)!

team up with coworkers for a little healthy competition between area organizations. play a variety of sports and games, while fostering corporate pride.

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The 2nd Annual Duncan-Williams Dragon Boat Races is Saturday, September 22, at Mud Island River Park. Compete as a company or community team. Get on the Boat, Make Waves and raise money for The Tennessee Clean Water Network!

Register online now • Limited to 60 teams!

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health+fitness | August 2012

Saturday, September 22, 2012 Mud Island River Park

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Bryant Kite 5k

Benefiting the Bryant Kite Foundation

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