Hf dec 2013 inside web by Memphis Health + Fitness

Inspiring Active Lifestyles Since 1996

DECEMBER 2013

CEO OF ALSAC

RICK SHADYAC RUNNING FOR A REASON

ST. JUDE MEMPHIS MARATHON

Healthy Holiday Salad & Snacks Beating the Winter Blues Is Your Microwave Safe?

Think Think OrthoMemphis

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Urgent Orthopaedic Care Skip the ER and save both time and money. When it comes to sprains, muscle, bone, or joint injuries, Think O. OrthoStat provides fast, urgent care by an orthopaedic specialist. You don’t need an appointment – walk-ins are always welcome.

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901.261.STAT (7828) | orthomemphis.com 6286 Briarcrest Ave. | Memphis, TN 38120 A division of MSK Group, P.C.

WALK-IN HOURS M–Th: 8a – 8p Fri: 8a – 5p

Over the river and through the woods in style.

Make your holiday travels even more memorable in a new 2014 Toyota Avalon. It’s just one of many exciting 2014 Toyota models at Wolfchase Toyota. plan a trip to Wolfchase Toyota.

WolfchaseToyota.com (901) 377-8000

WHERE THEY ALL GOTTA GO!

HEALTH+FITNESS | December 2013

We have the selection and service you’re looking for. So, before you hit the road,

H+F DECEMBER pg 6. Starting Line Fit Photos, Facts and Food pg 8. Fit News Health & Fitness Happenings Around Town pg 10. Healthy Living –Alzheimer’s or Depression; which is it? –How to Reduce Stress –Are you Hydrated? –Food: Friend or Foe?

pg 28. Cover Profile ALSAC CEO Rick Shadyac Runs for a Reason pg 30. Weekend Warriors Len Getz and Dr. Ed Luce pg 34. Wish List H+F Picks for Christmas

pg 18. Fit Kid Houston High Schooler Wesley Smith

pg 36. Nutrition Banana Date Walnut Muffins Winter Citrus Salad

pg 20. Beauty Twists, Braids and Chic Ponytails

pg 40. Is your Microwave Safe?

pg 22. Fit Profile Spinal Surgery to Bikini Competitor

pg 42. Events Calendar Run, Bike, Swim, Walk

pg 24. Coach’s Corner The Race is Over, Now What?

HEALTH+FITNESS | December 2013

pg 26. Motivation Make This Your Year for Health and Fitness

pg 44. Photo Finish Outdoors Inc. Cyclocross & Turkey Trot

17 years + running strong Publisher Amy Goode amygfitness@comcast.net

901.218.4993

CONSULTANTS Executive Editor Hailey Thomas hailey@memphishealthandfitness.com

901.335.6005

Advertising & Marketing Amy Goode 901.218.4993 Hailey Thomas 901.335.6005 Copy Editor Ross McDaniel Contributing Editors Kerrieann Axt Robin Beaudoin Macrae Schaffler Marcia Scott Laura Gray Teekell Kristen Waddell Social Media Director/PR Kristen Waddell Graphic Design Brian Williams Photographers Lindsey Lissau Sarah McAlexander Jen Russell Distribution Memphis Paperchasers 740 N. Evergreen Street Memphis, Tennessee 38107 Send articles and photos to hailey@memphishealthandfitness.com 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 © 2013.

Rachel Massey bounces back from spinal surgery to bikini competitor. On the Cover:

Rick Shadyac, ALSAC CEO Photo by Lindsay Lissau

The best place for children is by their mother’s side. There’s something about having loved ones close by that’s for Women is now offering pediatric services, with an amazing new pediatric Emergency Room underway and a growing number of pediatric specialists. It’s one more way Baptist is making sure the families in our community get better.

womens.baptistonline.org

901-227-9000

Get Better.

HEALTH+FITNESS | December 2013

comforting, reassuring, and just feels better. So the Baptist Hospital

S TA RT I N G L I N E

H+F GIVES A SHOUT OUT TO…

READER SNAPSHOT

Arlene Jernigan, yoga teacher took yoga to a new height. Photo by, Louis Ziggy Tucker

ting Editor, Laura Gray Teekell, H+F Contributime of 53:44 ha for placing 1st in her age group wit on November 9. at the Overton Park 10K Trail Race

Reginelli Recommends: Veuve Clicquot Champagne

HEALTH+FITNESS | December 2013

Nothing says “happy holidaze” like bubbly from the Champagne region of France. Veuve Clicquot, with its iconic orange label, is a classic dry champagne with crisp full flavors of grapefruit and apples and a long lasting finish. Pair it with your most indulgent hors d’ oeuvres or enjoy alone as an aperitif. The tiny bubbles will carry you merrily into 2014. Joyeux Noël! On sale $71.99

See Wine Enthusiast Mary Catherine Reginelli at Pyramid Wines & Spirits. For more information, call 901.578.2773 or visit www.pyramidspirits.com.

FREEZE CROW’S FEET The FDA has recently approved Botox® injections for moderate to severe crow’s feet—the lines outside the corners of the eyes. Visit botoxcosmetic.com to find a medical professional in the Memphis area.

901.871.0975 • www.cardiobarre.com

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.

We accept most insurance and are in-network providers for Aetna, BCBS, Cigna, Delta, Guardian, Humana, United Healthcare and United Concordia

Laura Gray

Laura Gray enjoys running the trails with her dog, Moose, attending Pure Barre classes, and teaching the occasional spin class. She loves Pilates, cooking and reading about cooking; and somehow finds time to interview health and fitness enthusiasts while pursuing her love of art and art history working at the Dixon Gallery and Gardens.

Sarah

Sarah received her BFA in photography from the University of Memphis and now words 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.

Expires 5/31/14

Kristen

Kristen is a freelance 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 son Barrett. Visit her website at kristenwaddellconsulting.com.

Jen

Kerrieann

Kerrieann is a freelance writer with a passion for food and fitness. A self-proclaimed “afitionado”, she 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 talented tiny taste testers.

facebook.com/ MemphisHealthFitnessMag

@MemHealthFitMag

please recycle

HEALTH+FITNESS | December 2013

Jen 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 at lifeiscreative.weebly.com.

FIT NEWS

Living Well Network Helps Mid-Southerners Live Well Grief inspires gift to fund network of mental health resources When I founded a technology company eight years ago, I promised myself I would always put my health first so I’d have enough gas in my tank to fulfill my obligations to my team and my clients. That promise is one of the reasons I work hard to stay fit—eating healthfully, working with a trainer three times a week and doing cardio work on my own twice a week. But health and fitness are about more than a strong body. When I took over as CEO at the last company I worked for, my predecessor handed me a list of the “Ten Golden Rules for CEOs.” At the bottom was a handwritten message, “…and always remember: Mens sana in corpore sano!” The phrase is Latin for “a sound mind in a sound body,” and the wisdom it holds for me is that you can’t separate the health of the body from the health of the mind. It’s common in our culture to talk about obesity and other issues associated with physical health. It’s less common to talk freely about mental health problems like depression. But depression and suicide affect one in four people in our community. Nearly everyone is either dealing with it or has a co-worker, friend or family member dealing with some very difficult issues. Fortunately, there are resources like the Dennis H. Jones Living Well Network, a partnership that serves those suffering from anxiety, depression, risky drinking or suicidal

By Michael Drake

HE &WELLN

thoughts or those seeking to help someone who may be struggling with these conditions. Through a comprehensive website and a phone number answered by healthcare professionals who assess the problem and connect callers to appropriate resources, the Living Well Network strives to do just what it’s name proclaims—help people live well.

Sometimes, though, proactive measures aren’t enough. Mental health issues are real. That’s why my business partner and I were excited to be able to offer access to Methodist Healthcare’s Employee Assistance Program to our employees through a discount program for Greater Memphis Chamber members.

It’s a resource that wasn’t available to Dennis Jones. Dennis took his life in December 2009 after years of suffering with depression in silence. Unaware of his struggle until his death, his wife, Debbie, wanted a meaningful way to honor his memory. She spoke with her pastor at Germantown Methodist Church and the two of them approached the Center of Excellence for Faith and Health at Methodist Le Bonheur Healthcare in hopes of creating a program to help those suffering from similar, related conditions. With a generous gift from Debbie, the Dennis H. Jones Living Well Network began its work in March 2012.

It’s also why I’m passionate about the Living Well Network. It gives people a very safe place to go seek counsel and to find a way through whatever they’re dealing with. The more people know the more they can help themselves and others, and the more each of the best us can keep a soundBringing mind in atogether sound body.

Like me, Dennis was in the technology industry. In fact, we were competitors. He suffered from problems that no one else saw, but problems that I, and countless others in our community, can relate to. My grandmother committed suicide and several other people in my family struggle with depression. Just like I’m predisposed to heart disease, I’m predisposed to mental illness. I’m committed to an active, healthy lifestyle in part because of those predispositions.

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HEALTH+FITNESS | December 2013

Health and Wellness Expo at the MJCC The Memphis Jewish Community Center’s (MJCC) Health and Wellness Expo is designed with you in mind. If you are health conscious or fitness-oriented or you want to be, be sure to stop by the MJCC on January 19th from 10:00am-4:00pm. We will bring together the best of health, wellbeing, fitness, nutrition, healing arts and personal growth, including exhibitors, massage demos, wellness practitioners, presenters, group fitness and much more. Robert J. Davis, Ph.D., M.P.H, author of Coffee is Good for You, will be the keynote speaker at 2:00pm. Packed with useful—and surprising— information, Coffee Is Good for You cuts through the clutter to reveal what is believable and what is not in a fun, easily digestible way. Join us to debunk many health myths including: Locally grown produce isn’t necessarily more healthful than fruits and vegetables from across the globe. You don’t need eight glasses of water a day for good health. Milk isn’t necessary for strong bones. Oatmeal really can lower cholesterol. Sea salt isn’t more healthful than regular salt.

Low-fat cookies may be worse for you than high-fat cheese.

1pm • Zumba

A Latin-infused cardio danc

2pm • Keynote Speaker Robert Davis, Ph.D: C Robert has more than 20 years of experience as a health and medical • CATCHof journalist. Currently, he serves as president and editor-in-chief

Coordinated Approach To C

Everwell, a company that creates and distributes consumer health 3pm •ofYoga video content. Previously, he was executive producer the awardA holistic approach winning PBS series HealthWeek, a producer for CNN medical news and to fitnes a columnist for WebMD and The Wall Street Journal. Davis teaches at Exhibitor is still Emory University’s Rollins School of Public Health and isspace the author of available two books, The Healthy Skeptic (University ofcontact California Press, 2008) Amy Israel at 901.761. and Coffee Is Good for You (Penguin/Perigee, 2012). A graduate of or aisrael@jccmemphis.org fo Princeton University, he holds a master’s degree in public health from Emory and a Ph.D. in health policy from Brandeis University, where he more information. Visit was a Pew Foundation Fellow.

jccmemphis.org/expo for

Exhibitor space is available. Please contact Amy Israel at a complete schedule. 901.761.0810 or aisrael@jccmemphis.org for more information. Visit jccmemphis.org/expo for a complete schedule. The Memphis Jewish Community Center (MJCC) is an inclusive and compassionate community built on Jewish values, heritage and culture, where people of all ages, lifestyles, ethnicities and levels of observance come together to pursue personal fitness, team sports, the arts, youth programming and early childhood education.

6560 Poplar Avenue Memphis, TN 38138

FIT NEWS

Tour de Wolf Trail Set for Repair Shelby Farms Park Conservancy recently received a $40,000 grant awarded by Tennessee Governor Bill Haslam and the Tennessee Department of Environment and Conservation Recreation Trails Program (TDEC RTP) to repair SFPC’s Tour de Wolf trail.

on the Park’s 4,500 acres of land. Shelby Farms Park has the opportunity to provide unique trails and open spaces that house outdoor activities for any age or interest. Among the options for recreation and exercise, the Tour de Wolf trail stands as one of the most frequented.

“Shelby Farms Park Conservancy’s restoration project offers an opportunity to create a unique partnership between TDEC and Shelby Farms Park,” said Gerald Parish, Deputy Commissioner for Parks and Conservation in Tennessee. “The Conservancy meets many current national and state initiatives, including Governor Haslam’s ‘Healthier TN’ because Shelby Farms Park provides citizens access to many different trail activities. TDEC is pleased to be a partner in a project that has a positive impact on the visitors of Shelby Farms Park and the citizens of the State of Tennessee.”

The Tour de Wolf trail has been around nearly ten years when Joe Royer, engineer, environmentalist and recreation enthusiast, established the trail in 1994 with support from Tommy Hill, the Park superintendent at time. The trail was named for the international Shelby Farms Tour de Wolf mountain bike race, also organized by Joe Royer and created to highlight the rolling pastoral beauty of the eastern side of Shelby Farms Park while welcoming cyclists, equestrians, hikers and runners alike to enjoy the scenery.

SFPC is excited to use the TDEC grant to redesign, recut and rebuild the Tour de Wolf trail to ensure its accessibility to all users. The Tour de Wolf trail is one of the many available locations for large-scale recreation

serve as a safe trail for novice riders to learn about off-road cycling. New ruts and challenges will be built adjacent to the safe, even-graded trail to provide a more exciting ride for experienced riders while still catering to all users. Restoring more than six miles of trail on the Tour de Wolf will take dedication from the SFPC staff and the greater Memphis community. This project will provide various opportunities for community members to lend a hand in the changes coming to this beloved trail, and we welcome any and all volunteers to join SFPC’s work on the Tour de Wolf.

Though the race is no longer around, the trail remains highly trafficked and extremely popular. The primary goal for trail improvements is to remedy the erosion and make changes to increase the safety of the trail that will last for decades to come. The Tour de Wolf will be ADA approved and

HEALTH+FITNESS | December 2013

FIT NEWS

Co-Motion Commotion in Crosstown!

By Laura Gray Teekell

The new Co-Motion Studio is setting the Memphis community in motion through hooping. You may have heard that hula hooping isn’t just for kids anymore. Adriene Holland first saw hooping outside of Memphis. She was curious because it looked different from anything she had seen, yet still reminiscent of the hula hooping from her childhood. “I was memorized, because it looked like a dance,” Holland recalls. A few years later she decided to make her own hoop. When she tried it out, she was hooked. “After spending your childhood splaying sports, sometimes you lose touch, and it takes awhile to find what motivates you again. Hooping brought me back to being active and loving to move.” Hooping inspired Holland to pick up her yoga practice and eat more healthily. She now bikes in addition to hooping and yoga.

HEALTH+FITNESS | December 2013

Holland lost the weight she gained while not being active—around 20 pounds. She felt like she was learning a skill, exercising not only her body, but also her creativity by learning new moves. “It didn’t feel like exercise, and it didn’t fit any exercise labels. I was just having fun doing what I was doing, and I have hooped every day for the past 6 years,” Holland said. “Hooping stimulates your heart rate, while its rhythmic nature is relaxing for the mind. Hooping has a lot of same benefits of yoga. You can make your practice your own, but at the same time it can be very social. You can hoop as a group in public, and people can’t help but be drawn to you.”

With the social and therapeutic nature of hooping in mind, Holland co-created Hooper Troopers with fellow hooping enthusiasts Megan Simpson and Abbey Pommer. Hooper Troopers introduced hooping to Memphis on a public scale, and have been promoting the activity since 2009 via classes, handmade hoop sales, performances and community outreach. “Ultimately it was my inspiration to progress to opening Co-Motion Studio,” Holland says. A former student of Holland’s, Chloe O’Hearn, began doing outreach and other types of community service through hooping and her blog, HoopStatic. Holland and O’Hearn are now taking their commitment to hooping and serving the community to the next level with the creation of their new permanent studio space, Co-Motion Studio at Crosstown. Co-Motion Studio is a community movement arts studio offering recreational movement and fitness classes, workshops, special events and programming aimed at uplifting individuals and the Memphis community. The only studio in Memphis for hooping, CoMotion is short for ‘community in motion,’ and founded with the belief that movement has

the ability to connect, build and change the community in a good and healthy way. It’s like dance studio-meets-community movement center, with classes from hooping to yoga to modern and world dance. They will also have a retail store offering a selection of handcrafted and LED hoops, dance clothing, accessories and other locally made products. The Co-Motion Studio is the first phase of Holland and O’Hearn’s larger vision to set the Memphis community in motion. They hope to serve the health of the entire community by making movement accessible to everyone through classes and outreach programs for underserved groups, and Crosstown, as it happens, was the ideal location for their studio. “We wanted our business to be a part of redevelopment of an area, and when we got accepted into the MemShop program and placed in Crosstown it was a perfect fit,” Holland says. “It fits in with our mission to be in a place with multiple communities, and we are excited to contribute to the growth of Crosstown. Hooping and the creative movement classes offered by Co-Motion are additional forms of art and self-expression, so there is a lot of potential for collaboration and partnerships with the performing arts in Memphis.” Hooping classes are very similar to many exercise classes and follow the same basic format: a warm up, instruction of new moves, some free time to play, a cool down and stretching. Music, concepts and levels will be at the discretion of the instructor. Co-Motion will also offer hoop fitness, a class more devoted to getting the heart rate up by using the hoop as a tool. Kids and adults can first learn to hoop on the waist before learning to

hoop on chest, hips and hands. “There is a whole catalogue of different ways to use the hoops to experiment and be creative,” Holland adds. “Once you learn the basics, there are always more moves and techniques to learn.” Hooping offers shared benefits from dance and exercise, including calorie-burning cardio, body awareness and coordination. Hooping also provides complimentary core strength that is great to incorporate into any of your exercise routines. The mental and emotional components build confidence and selfexpression. Most importantly, it’s accessible for all ages. As long as you are able to move your body, you can hoop. “Movement has been so powerful for both of us for different reasons,” Holland said. “We know it can be powerful for other people, too. Adults may not always be willing to get out there and dance, but hooping is so playful and nostalgic that people are willing to try it. It’s pretty amazing to watch people step into a hoop. They light up when they start hooping. It’s a great tool for community outreach because the hoop is a way to connect people.” Co-Motion Studio is opening in Crosstown December 13, 2013! Co-Motion is owned and operated by Adriene Holland of The Hooper Troopers and Chloe O’Hearn of HoopStatic. Visit us at www.comotionmemphis.com or follow us on twitter @CoMotion901.

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H E A LT H Y L I V I N G

ALZHEIMER’S OR DEPRESSION. IS IT ONE OR BOTH ?

By. Dr Valerie Arnold

The symptoms of Alzheimer’s disease and depression are similar: Personality and mood changes, difficulty concentrating and loss of zest for previous favorite activities. With so much overlap in symptoms, it can sometimes be difficult for individuals and family members to distinguish between the two, especially since they can often occur together.

SHARED SYMPTOMS INCLUDE: – Loss of interest in previously enjoyed activities and hobbies – Social withdrawal – Memory problems – Sleeping too much or too little – Impaired concentration

HOW CAN I TELL THE DIFFERENCE?

HEALTH+FITNESS | December 2013

A thorough physical exam and psychological evaluation can help differentiate between the two. Some seniors get concerned with their memory issues and forgetfulness, as these can be the first signs of Alzheimer’s. Depression, however, is frequently the culprit. That is why it is best to start by meeting with a doctor who specializes in these conditions in order to receive a thorough assessment and accurate diagnosis. Depression is easily treatable and reversible, and there are medications currently available for Alzheimer’s disease that can increase quality of life for the elderly. Should the conditions coexist, it may be easier for the individual to cope with changes

caused by Alzheimer’s disease when they feel less depressed. Therefore, it may best to explore the various treatment options for depression and find something that will work to ease the symptoms, and, thereby help improve the ability to cope with Alzheimer’s disease. You may want to check into clinical trials, which offer new, cutting-edge options. You may even have a role in improving treatment options for generations to come. If you or someone you know may be suffering from symptoms of depression or Alzheimer’s, call CNS Healthcare for more information. The medical experts at CNS can help you explore different options and treatments. Call 901-843-1045 or visit cnshealthcare.com.

Creating Families Together Fertility Associates of Memphis is participating in an In Vitro Fertilization (IVF) study and patients are needed. Approximately 75% of the costs will be subsidized as a part of the clinical trial. Our practice is one of 10 IVF centers in the US and the only one in TN participating in this phase III clinical trial of a new injectable fertility drug called Afolia. Study requires ages 35 to 42 who are in good health and other criteria. Complete eligibility questionnaire and fax to 901-747-4446.

For more information call 901-747-2229 or go to fertilitymemphis.com/study Our compassionate physicians, board-certified in reproductive endocrinology and infertility, have been bringing dreams to life for more than 20 years.

William H. Kutteh, MD, Ph.D Raymond W. Ke, MD Dr. Paul R. Brezina, MD

HEALTH+FITNESS | December 2013

H E A LT H Y L I V I N G

STRESS REDUCTION

By Svea Welch, M.A., LPC

The holiday season is approaching, and with all the hustle and bustle it brings stress can creep in if the warning signs go unnoticed. Stress is experienced from various sources, such as environmental and social stressors. Weather and traffic are examples of environmental stressors, while social stressors can result from family, work and interpersonal demands. Physiological stress is a reaction to lack of exercise, poor nutrition, inadequate sleep, illness and/or injury. Negative thinking can also cause stress, especially if a person interprets and labels experiences in an unhealthy way. Often times stress creeps in without notice, but is felt in the body (somatic symptoms) through muscle tension, headaches, upset stomach, anxiety and depression. Somatic symptoms are the body’s way of expressing irritation. The first step in stress reduction is to recognize the symptoms. The next step is to work toward stress relief. Society often rewards those who work harder and faster, although doing so places the body at risk for health issues, such as high blood pressure. It is important to take the time to appreciate your own success by allowing the body time to recharge through relaxation and the following stress prevention measures:

IDENTIFY TRIGGERS: Remain mindful of topics and situations that produce frustration, anger and sadness.

SET BOUNDARIES: Set limits in both personal and professional areas.

Svea Welch, M.A., LPC • Clinical Therapist La Paloma Outpatient Center 1083 West Rex Road • Memphis, TN 38119 www.LaPalomaTreatment.com

AVOID STRESSFUL ENVIRONMENTS: Limit the time spent with

stressful people and/or situations. Give yourself permission to take a timeout as needed.

ADJUST TO CHANGE: Identify those things that can and cannot be controlled. Make changes to the things that can be controlled and think of ways to adjust to those things that cannot. A healthy body is better equipped to manage life stressors. The coping skills listed below will help the body relax.

EXERCISE: Exercising helps the body produce healthy chemicals, HEALTH+FITNESS | December 2013

such as endorphins, dopamine and serotonin, which generate pleasure and block pain.

DEVELOP A HEALTHY HOBBY: Taking part in enjoyable activities, such as fishing, playing an instrument, writing or painting can calm the mind and body.

CREATE A SUPPORT SYSTEM: Surrounding yourself with

supportive people can increase the ability to manage stress and enhance personal wellbeing. Stress reduction is an important component in healthy living. When stress becomes overwhelming consider using community resources, such as La Paloma Treatment Center’s Intensive Outpatient Program, as a support.

REMEMBER, CHALLENGES CREATE OPPORTUNITIES TO ENHANCE ONE’S PERSONAL WELLBEING.

Men’s & Women’s Cycling Teams Support Memphis and the Community of Endurance Athletics. Pictured: Bryant Funston, Dale Sanford, Phil Daniele, Scott Newberry and Jimmy Reed, Sponsor Men: Ben Knoernschild, Danny Boone, Joe McDonald, John King, Mark Yoshida, Matt Joiner, Rick Carpenter, Ryan Bosio, Travis M. Sherman, Will Stoffel, Brett Shanaman, Payne Griffin, Jeff Fejfar, Bryan Thames Women: Angela Crone, Casey Malone, Julie Cook, Marda Kaiser-Rehnelt, Pam Tate, Ruth Dabney, Karin Berg Co-Sponsors: BPC Performance Training, Peddler Bike Shop, Trek & Bontrager, Ortho Memphis, BancorpSouth, Memphis Motor Werks

Marx-Bensdorf Realtors · Since 1868 · 901.682.1868

H E A LT H Y L I V I N G Rob Booth, MS, EMPA-C

A BETTER WAY TO HYDRATE The discussion of how best to hydrate before a big run or other physically demanding events is a fluid one. All kidding aside, there are varying philosophies on exactly how much to hydrate before, during and after, but everyone can agree on the consequences of being dehydrated. Proper hydration can help ward off muscle cramps and headaches while helping to keep your speed and stamina up. The intravenous method of hydration, coupled with a dose of IV vitamins, targets nutrients directly at your body’s cells, bypassing the digestive system, which can sometimes block the absorption of nutrients. And what was once limited to the emergency room or larger markets can now be found in midtown at Atlas Men’s Health. IV vitamin therapy can be extremely effective pre-run. The general consensus is that it’s most helpful one to two days prior to your run. In a study in the April 2010 Journal of Athletic Training, runners who started a 12K race dehydrated on an 80-degree day finished about two and a half minutes slower compared to when they ran the race hydrated. Dehydration causes your blood volume to drop, which lowers your body’s ability to transfer heat and forces your heart to beat faster, making it difficult for your body to meet its aerobic demands. Drinking to thirst during your run is also extremely important to ward off severe dehydration. As far as post-run goes, the best idea is to listen to your body. Keeping track of your sweat rate and type while training will help determine how best to hydrate after a long run, be it sodium supplementation,

protein for recovery, etc. Once your urine has returned to light yellow, you know you’re on the right track. However, in cases of extreme dehydration, IV hydration is required to stabilize the body. Even though we are discussing a grueling physical event, it’s important to mention the benefits of IV hydration therapy for people who aren’t necessarily so athletic. Some patients use it as a jumpstart to weight loss when coupled with the lipotropic shots. For others it’s a monthly beauty treatment for hair and skin along with B12 and the antioxidant coenzyme Q10 shots and oxygen. Frequent travelers find it invaluable for long flights. And with cold and flu season approaching, it can certainly help alleviate symptoms caused by a loss of fluid. There is also a special IV hangover treatment for those accidental overindulgences that seem to happen around the holidays. All of this can be done in a comfortable, relaxed setting at Atlas Men’s Health. The primary focus of the clinic is men’s overall health and wellness, but women are always welcome. Some of the other services provided, along with the IV hydration therapies, are testosterone replacement therapy, HCG, sinus cocktails, B12 shots, CoQ10 shots and lipotropic shots. Rob Booth is a Physician Assistant and owner of Atlas Men’s Health. For more information call Atlas Men’s Health at 901-509-2738 or visit www.atlasmenshealth.com

$ • ART is a patented, state of the art soft tissue system/movement based massage technique that treats problems with muscles, tendons, ligaments, fascia and nerves. Headaches, back pain, carpal tunnel syndrome, shin splints, shoulder pain, sciatica, plantar fasciitis, knee problems, and tennis elbow are just a few of the many conditions that can be resolved quickly and permanently with ART. • Dr. Darrin Jessop is Master Certified in ART.

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HEALTH+FITNESS | December 2013

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H E A LT H Y L I V I N G

FOOD: FRIEND OR FOE? “I can’t stop eating.”

– Hyperfocus on food or eating.

“My body looks disgusting.”

– Severe weight loss, large weight fluctuations or weight gain.

“I am so fat.” These are only a few examples of the ongoing internal dialogue that a person with disordered eating may struggle with throughout the day. This negative self-talk is typically accompanied by feelings of intense shame, guilt and worthlessness. For those with an underlying eating disorder, the hyperfocus on the body serves as a distraction from the pain and suffering inside.

HOW DO I KNOW IF HE OR SHE HAS AN EATING DISORDER? Here’s the short answer: It is sometimes difficult to detect an eating disorder in our friends and family members because shame is such an integral part of keeping the disorder hidden. However, there are some warning signs, especially if these concerns have been present for a long period of time:

– Anger or frustration when encouraged to eat, gain weight or lose weight. – Being secretive about food consumption and/or food restriction. – Feelings of loss of control around food. – Extreme body dissatisfaction with feelings of disgust and self-hatred. – Continued eating despite fullness or not eating when hungry. – Over-exercise as method to purge and/ or punish self. – F requent use of water pills/diuretics and/ or laxatives. – Food rituals. You may notice only a few of these symptoms, and there could be other signs as well. Also, your loved one may suffer from some symptoms in silence, leaving you unaware.

By Barbara E. Lloyd, MA, RD, CCRP

WHAT CAN I DO ABOUT IT? The best first step is to speak to your friend or family member to let them know that you care and will not judge them. It is important for them to feel safe with you. Remember, they are working very hard to hide her suffering from the world and are ashamed about their eating disorder. When they are ready encourage your friend/loved one to seek help. The first step is reaching out for help through a therapist or dietitian who specializes in eating disorders. There is also a free community support group in Memphis that meets at 6:30 PM on the 1st and 3rd Wednesday of the month at 699 Oakleaf Office Lane, Suite 104.

WILL SHE GET BETTER? Treatment for eating disorders has dramatically improved over the last three decades. There are now specialists, outpatient programs and inpatient facilities available with advanced levels of treatment options. Many programs include a combination of individual therapy, group therapy, nutrition counseling and, if needed, medication. There is a good chance of recovery when the appropriate treatment plan, as outlined by eating disorder specialists, is followed. So if you are concerned about someone, encourage support so recovery can begin and they can return to a joy-filled quality of life.

HEALTH+FITNESS | December 2013

Barbara E. Lloyd, MA, RD, CCRP is the dietitian at Focus Health Care of Tennessee in Memphis, an Intensive Outpatient Program for Eating Disorders.

If you would like information regarding treatment or support, please contact 1-800-675-2041 or go to www.FocusTreatmentCenters.com

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HEALTH+FITNESS | December 2013

Focus Healthcare of Tennessee offers treatment for girls and women who struggle with anorexia, bulimia, binge eating, and emotional eating. Support is provided by caring, compassionate, and experienced therapists and dietitians. Convenient afternoon and evening treatment allows minimal disruption to school or work.

To find out if treatment is right for you, call 1-800-675-2041 or visit www.focustreatmentcenters.com.

FIT KID

WESLEY O’CONNOR SMITH AGE: 17 SCHOOL: Houston High School GRADE: 11 WHAT IS YOUR GPA? 4.00 WHAT ACTIVITIES DO YOU CURRENTLY PARTICIPATE IN? I play lacrosse for my school. We are currently practicing, and I also train throughout the week when we aren’t practicing. ARE YOU INVOLVED IN ANY OUTSIDE EVENTS? My parents’ Sunday school class started a race in 2010, Edwin’s Way 5K, after my father died. I liked the idea of honoring him in some way, and the 5k seemed like a great idea. My dad liked to have things his way, and he liked to run, so why not combine the two? The Student Ministries at our church is the main beneficiary of the 5k. Also, the funds are going toward building a worship center at our church. We just had our fourth race this fall. About 400 people registered this year, which made it our biggest year! It has grown a lot, and many more people support the cause. HOW DO YOU PROMOTE THE EVENT TO GAIN NEW RUNNERS AND TEACH THEM ABOUT THE ISSUE? Members of Germantown United Methodist Church are the primary participants. In addition, we have everything from magazine ads to appearances on Fox 13 News. We also recruited running groups from the local elementary schools.

HEALTH+FITNESS | December 2013

DO YOU RUN THE RACE YOURSELF? Of course!

WHAT HAS BEEN YOUR BIGGEST ACCOMPLISHMENT IN THIS EVENT? Well, last year I beat my brother in the race, which was nice. Also, for the first couple of years, my friends and I dressed up and won the costume contest. We dressed up as characters from The Office, and we dressed up as Tetris blocks.

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WHAT HAS BEEN YOUR BIGGEST CHALLENGE? Beating my brother, Win. WHAT IS ONE SHORT-TERM GOAL AND ONE LONG-TERM GOAL THAT YOU HAVE SET FOR YOURSELF? Short-term goal: Finish High School and go to a good college. Long-term goal: Figure out what I want to do in/after college.

Interview by Kristen Waddell. Photo by Susan Smith.

DO YOU HAVE A MOTTO OR QUOTE THAT MOTIVATES YOU? Nothing in particular. Different things inspire me on different days. HOW IMPORTANT ARE ACADEMICS IN YOUR LIFE? Academics are very important. I try my hardest to do well in school. WHAT DO YOU WANT TO STUDY IN SCHOOL? I’ve thought about that extensively. Maybe business, medicine or engineering— so really I have no idea. WHAT IS YOUR FAVORITE SPORT? I like to play pick-up football with my friends. I also like watching football. My favorite team is the Tennessee Vols. HOW HAS YOUR FAMILY BEEN SUPPORTIVE OF YOU? They support me in everything I do by encouraging me and not letting me think I can’t do something. WHAT ARE SOME OF THE ACTIVITIES THAT YOU DO WITH YOUR FAMILY OR FRIENDS? Play football, work out, run, etc. WHO IS SOMEONE YOU LOOK UP TO MOST? Two people in particular (along with many more, of course) are my dad and my youth director, Jason. HOW DO YOU BALANCE SCHOOLWORK, AFTER-SCHOOL ACTIVITIES AND FUN? I try to get all of my homework and studying done as soon as possible. WHAT ARE YOUR HOBBIES/INTERESTS? I have many hobbies. I like to play disc golf and football. I enjoy spending time with my friends as well.

Brothers Win and Wesley Smith.

HOW DOES DIET PLAY INTO YOUR LIFESTYLE? I try my best to eat healthy, but it doesn’t play a major role in my life. DO YOU HAVE ANY SPLURGE FOODS? Honestly, I eat whatever it is I’m feeling at the moment.

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HEALTH+FITNESS | December 2013

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F I T P RO F I L E By Christin Parsons Photos by Jen Russell

BOUNCING BACK A championship bikini competitor, Rachel Massey is not your typical athlete. With unyielding determination to improve and succeed, she has endured and overcome not one, but two spinal surgeries. A mother of three, Rachel had her first spinal surgery, a spinal fusion, after the birth of her second child. At just 28 years old, doctors were unsure what caused her injury and were at a loss as to why it ruptured so severely at such a young age. More recently, in September 2012, Rachel began to experience back pain and learned she had a herniated disc. She started going to physical therapy, but shortly after her first bikini competition the disc slipped, and she had emergency surgery the next day to correct the blown disc in her lower back.

HEALTH+FITNESS | December 2013

Despite two major surgeries that could potentially sideline any athlete, Rachel was determined to regain her fitness level and come back to competing stronger than before. Through an intense and careful recovery process she was able to eventually get back to the gym and has since regained her competition form.

RECOVERY

Not wanting her injuries to define her, Rachel’s biggest fear was not being able to lead a healthy and active life following her surgeries. After both surgeries Rachel was required to take time off, but she slowly began to build back up and used her frustration to propel her forward. Her road to recovery has not been easy, but she doesn’t let that stop her from pushing ahead. Today, she modifies certain things in the gym and is careful in her workouts so as not to reinjure her back, and she also regularly sees a chiropractor. She’s willing to make small sacrifices and take precautions in order to continue working out and competing.

MOTIVATION

Rachel’s main motivation is her kids, ages 10, 7 and 5. Following her surgery she wasn’t able to pick them up, a small task that motivated her to work harder to recover and come back stronger than before. Rachel wants to be a positive, healthy example for them that helps instill good habits and choices. She also wants to constantly and consistently better herself. Her desire is to never stop no matter the circumstances and to be a lifelong learner.

HER WORKOUTS

Rachel enjoys doing two-a-days, getting in her cardio in the morning and hitting the weights in the afternoon. She typically does cardio six to seven days a week and weights five to six days a week. Some of her favorite cardio workouts are the elliptical, running sprints and Supramaximal Interval Training—workouts that are done at speeds or power outputs above your VO2 max, allowing for maximum exertion and recovery between intervals. Rachel also enjoys riding bikes with her children and watching them participate in numerous sports.

NUTRITION

Aside from her workouts, Rachel’s other passion is healthy eating. She stays away from fast food, only drinks water and chooses to focus on a clean diet. She firmly believes that food should be used as fuel for the body. By eating right your body will thank you by performing at its greatest capacity. Likewise, if you eat unhealthy you will feel unhealthy and even look unhealthy over time. For Rachel there’s no out-training a poor diet. Proper nutrition provides the essential building blocks to grow muscle and improve overall health and wellness. The combination of good food choices and staying active allows Rachel to continue to improve her fitness and help her family lead a clean and healthy lifestyle. Rachel’s experiences have taught her how important it is to be kind to your body, inside and out, to push your limits and, most importantly, to never give up on what you are most passionate about. She encourages others to find their own motivation to improve their overall wellness, and hopes that her focus and dedication to leading a healthy, active lifestyle will help inspire others to push themselves to overcome obstacles and injuries.

MORE ABOUT RACHEL

A native Memphian, Rachel works fulltime in the Nuclear Cardiology unit at Baptist Healthcare, and several years ago went back to school to earn her master’s degree in education. She hopes to one day teach physical education and help children lead healthier, active lifestyles. She is also working toward her personal training certification, and, following that, will seek her sports nutrition certification.

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C OAC H ’ S C O R N E R

SO YOUR RACE IS OVER. NOW WHAT?

By Marcia Scott

You’ve spent weeks, possibly even months, training for a race. You put in the miles, sacrificed weekend activities to get in your long runs and you achieved your goal of crossing the finish line. You may have even run a personal best. But now what? Where do you go from here? Take time off? Start training again? Unless your race was a “one and done” or a bucket list item, you need to have a plan in place for how to continue training and running. Your recovery period begins the minute you come through the finish line chute, and, depending on the length of the race, can last weeks. Here are a few tips for achieving maximum recovery and getting back on the pavement (and signed up for another race) as soon as possible:

FIRST OF ALL, RELAX AND RECOVER! Take time off from running to recover from the race. Give your body a much-needed break from the hard training you put in. Especially with half and full marathons, your body needs proper recovery from both the actual event and the months of training leading up to it. Take a few ice baths, go for a bike ride or a walk, get some good sleep and let your body enjoy the down time.

Marcia Scott is the Training Program Coordinator at Fleet Feet Sports. For more information, call 901.761.0078 or visit fleetfeetmemphis.com.

HERE IS A GOOD TIMELINE FOR RECOVERING FROM RACES: 5K OR LESS: 2-5 DAYS 10K: 5-7 DAYS HALF MARATHON: 7-10 DAYS MARATHON: 7-21 DAYS

HEALTH+FITNESS | December 2013

Note that if you cut your recovery time short and come back to running too soon, you could potentially disrupt the recovery period and prolong the time it will take to get back to your base mileage.

BEGIN THE REVERSE TAPER. Just as you tapered your mileage down before the race, begin to build it back up after the race, starting about a week or so after the event. Start with jogging a couple of easy miles and, over a couple of weeks, build back up to your normal mileage. Depending on the length of the event you trained for, the reverse taper may begin a week or so after the event and last three plus weeks, at which point you should be okay to resume normal training.

SIGN UP FOR ANOTHER RACE! One of the best ways to stay motivated and on track when it comes to running is to sign up for more races. This will keep your training going and hold you accountable to maintain momentum. Look at an upcoming race calendar and pinpoint which races you want to incorporate into your schedule. Once you commit to a race and pay the entry fee, you’ll be more likely to get back into training mode and start the process over again.

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M O T I VAT I O N

MAKE 2014 YOUR YEAR FOR HEALTH & FITNESS

By Leah Bray Nichols

Your work friends lift weights to be healthy. Your neighbor heads over to boot camp at an ungodly hour before work. But how will you do it? I’m sure a lot of people have heard that Kim Kardashian lost her baby weight by cutting out carbs, while Jessica Simpson swears by Weight Watchers to shed the excess pounds. But even if you’re immune to such outrageous claims made by celebrities, what about the advice you’ve internalized from sources you’ve always trusted, such as your doctor, your friends or even your mother? There’s a lot of racket out there about what you should do to maintain your health and wellbeing. IT’S HARD TO CUT THROUGH ALL OF THE NOISE IN YOUR HEAD. The key to choosing what’s right for you is your intuition. Your intuition is a like a musical instrument. Just as it’s hard to get music out of an out-of-tune instrument, you can’t accurately assess your intuition when you’re out of whack. Here are some tips for nurturing your intuition to give you the ability to be your own authority on health and fitness:

Leah Bray Nichols is a Certified Iyengar Yoga teacher who has been teaching for 13 years (www.evergreenyogamemphis.com). Through her guidance you can grow stronger and more flexible while learning to befriend your body. Email her at leah@evergreenyogamemphis.com.

1. TUNE IN. Your gut feeling doesn’t lie. Pay attention to your

body’s reactions and signals. Notice what you’re always daydreaming about. Does thinking about water calm you? Would you rather pull out your fingernails than wake up at 5:00 AM? If so, then it’s pretty clear you should skip the boot camp and head to the YMCA’s pool instead.

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HEALTH+FITNESS | December 2013

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Hang out with people who respect your thoughts and feelings. Tell a friend that you are learning about your intuition and ask them to tell you when they notice that you being most like yourself. you might have to tune out some well-meaning people. Come up with a standard answer you can give when you think someone might be distracting you from looking inward. Say something like, “I never thought of it that way” or, “You make an interesting point,” and then change the subject. “Seen any good movies lately?” is a great way to shift a conversation. Your body knows what you need. You are your most valuable resource for wellbeing. Intuition can contribute to your health and wellbeing in many ways, from dramatically saving your life to simply choosing a more balanced lifestyle. Learning to listen to your body is an important act of self-care, and practicing intuition is the ultimate in self-respect.

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C OV E R S T O RY

WHY RUN? More than 20,000 runners will cross the finish line this year at the 2013 St. Jude Memphis Marathon Weekend, and Richard Shady, Jr., CEO of ALSAC, the fundraising and awareness organization for St. Jude Children’s Research Hospital, is one of them. “The kids of St. Jude are always first in my heart and mind,” Shadyac said. “They inspire me every day, and I run for all of them.” Participating in the half marathon, Shadyac will run 13.1 miles alongside the children and families his organization serves. The race weekend includes a 5k, half marathon, marathon, kids marathon and family fun run. Since its inception in 2002, the St. Jude Marathon Weekend has grown from 3,000 runners to 20,000, and has increased fundraising from $200,000 that first year to more than $7 million this year.

HEALTH+FITNESS | December 2013

“I’m inspired by our incredible supporters, and I want to be out there with them as they

run for our patients,” Shadyac said. Running for the patients and supporting the hospital is the reason for the race. But to aesthetically appease runners, the racecourse highlights some of the best sites Memphis has to offer. Once the race starts, participants run around the outside perimeter of the FedEx Forum, making their way along Riverside Drive while taking in Tom Lee Park and Beale Street Landing. As runners pass the Pyramid, they begin to head towards the St. Jude campus. “The impact of why we run is most evident as we run through the campus,” Shadyac said. “Seeing the patients and their families, St. Jude staff and supporters lining the course helps motivate, inspire and propel us all to the finish line.” While participants support the hospital through registration fees, they can also raise money by becoming a St. Jude Hero.

“I’M INSPIRED BY OUR INCREDIBLE SUPPORTERS, AND I WANT TO BE OUT THERE WITH THEM AS THEY RUN FOR OUR PATIENTS”

Interview by Erica Walters Photos by Lindsay Lissau

The St. Jude Heroes program was started in 1999 by a group of runners who raised money for the hospital while training for the Marine Corp Marathon in Washington, D.C. “St. Jude partnered with the Memphis Runners Track Club in 2002 to start the Memphis Marathon Weekend, and the Heroes program was a perfect fit for the event, allowing participants to raise money for St. Jude Children’s Research Hospital,” Shadyac said. Last year, 7,800 of the 18,500 race participants were St. Jude Heroes. Of the 20,000 race participants this year, 14,000 are St. Jude Heroes. Greg Krech, 50, continues to raise money for the organization “I ran as a St. Jude Hero for the first time in 2011,” he said. “That year I ran for a dear friend, Nick Brumfield.”

C OV E R S T O RY A year before the race Nick Brumfield was diagnosed with a malignant brain tumor. He was 18 years old. “He was a faithful young man who served God with his life,” Krech said. “He was a positive shining light until his death 16 months later.” Krech experienced the compassion of the St. Jude staff as they worked to find cures and accommodate Brumfield and his family. His experience during his first race also pushes him to support the hospital. In the 2011 race, around mile 11, Krech saw a girl who appeared to be a St. Jude patient. “Her sign read, ‘Run like your life depends on it. Mine does.’ That little girl may never know how much that sign meant to me,” Shadyac said. Krech’s Heroes team raised $6,000 in their first year and $26,000 last year. “In 2013 we are running for all three [Brumfield] brothers,” he said. “I am a proud member of the Brumfield runners.” Brumfield has two younger brothers, one of whom had a brain tumor removed by St. Jude surgeons last year but still managed to walk the half marathon a month later, and another brother who is being monitored by St. Jude doctors after finding small spot on his brain. With 14,000 Heroes this year, there are many stories of why participants run and why they decide to raise money for the hospital. For Brittney Tucker, 28, running a race for fun quickly changed into a cause.

me and had tears streaming down her face. She started thanking me,” Tucker said. “Me? Really? I deserved no thanks. I was just somebody looking for a cool half marathon to run. I’ll never really know that family, but they changed my life.” Tucker’s team, Triple A, runs for a boy named Alex who was diagnosed with leukemia at the age of 8. He’s now 16 years old and will run the 5k this year. “I run because my pain is temporary,” Tucker said. “What I’m going through is nothing compared to what those sweet babies and their families endure.” In their first year, Triple A’s goal was to raise $2,000; they raised $12,000. This year Triple A raised over $40,000. Saving children is what St. Jude does best. The cost for doing so is $1.9 million a day, which is made possible by individual contributions and through events like the St. Jude Marathon Weekend. “The funds we raise through events like this ensure that families never receive a bill from St. Jude for treatment, travel, housing and food – because all a family should worry about is helping their child live,” Shadyac said. Shadyac said he would like to see all participants become St. Jude Heroes and raise funds to support the hospital. In addition to the St. Jude Marathon, there are more than a dozen races that benefit St. Jude through their Heroes program. These races include the Chicago Marathon, Marine Corps Marathon, Houston Marathon and the St. Jude Country Music Marathon in Nashville.

St. Jude has treated children from all 50 states and from around the world. They are a global resource with a mission to find cures and save children. Beyond finding cures, St. Jude offers counseling services and educates the local community about sickle cell disease and sickle cell trait, as well as providing education for teens at risk for sickle cell disease. ker

“I was turning into St. Jude campus and there was a family with two little boys standing to my right. One of the little boys was wearing a surgeon’s mask. The mom stepped toward

For Shadyac, as he laces up for race day, he remembers why he runs. “Always put the kids first,” Shadyac said. This is the advice his father, the late Richard Shadyac, Sr., former CEO of ALSAC, passed to him that he said sticks with him always.

HEALTH+FITNESS | December 2013

“Our relationships through these races are so important to us because the majority of St. Jude funding comes from individual contributors like our St. Jude Heroes,” Shadyac said. “This allows us the freedom to focus on what matters most – saving kids regardless of their financial situation.”

ise Tuc St. Jude Heroes, Brit tney & Den

“SEEING THE PATIENTS AND THEIR FAMILIES, ST. JUDE STAFF AND SUPPORTERS LINING THE COURSE HELPS MOTIVATE, INSPIRE AND PROPEL US ALL TO THE FINISH LINE.”

W E E K E N D WA R R I O R S

Len Getz AGE: 43 OCCUPATION: Doctor of Nursing Practice, Getz Internal Medicine and Behavioral Services SPORT: Running, Yoga and Pure Barre®. FAMILY: My #1 fan and husband, Joe, my precious sons, Brennan, 11, and, John, 6, and my two South African Ciclid fish, Rocky and Ricky. FIT CLUB: None at the moment, but I was a member of the Fleet Feet club in the past and hopefully will be again in the future if Eric will still have me. Ha!

“Running is a good time to clear my mind and pray.” FAVORITE WW ACCOMPLISHMENTS: My overall favorite accomplishment is running 18 marathons and counting. This includes running side-by-side the last four miles of the Germantown Half Marathon with Bill Rodgers in 2004 where I placed 2nd overall in the female division, and winning overall female at the Andrew Jackson Marathon twice in 1999 and 2000. I ran my first marathon in Memphis with no formal training and qualified for Boston with a time of 3:24. I ran the Boston Marathon in 1993 and in 1996 during the 100th anniversary. I ran the New York marathon in 1996 with a time of 3:28. I then reached my personal record in 1996 at the Chicago Marathon with a time of 3:18. After this I reached a new PR, one year after having my first child, at the St. Jude Memphis Marathon in 2003 with a time of 3:12. I placed 3rd overall female in 2007, 2nd overall female in 2009 and 3rd overall in 2010 in the Hill and Dale 8 Miler, which is my favorite race! I won the overall female division in the 2008 True Blue 5k, the 2010 Lisa Lassandrello 5K and the 2008 Daffodil Dash 5K. I ❤ RUNNING: It is my personal “Me” time and my therapy. Running is a good time to clear my mind and pray. I also love that there is always room for improvement. OBSTACLE COURSE: I was diagnosed with labral tear in my left hip in 2008, which causes a lot of psoas muscle and IT band pain. However, it does remind me to stretch more and strengthen my lower body muscles. That is probably why I love yoga and Pure Barre so much.

HEALTH+FITNESS | December 2013

NEXT WW EVENT: I am planning on doing the Hill and Dale [8 Mile Run] in January 2014. I’m ready to get back in it!

BEST EATS: Felicia Suzanne’s. I love sitting in the kitchen and eating with friends, and I always order whatever Felicia suggests. Yum! WW GEAR: Saucony Kinvara and Mizuno Inspire. Purchased at Fleet Feet, of course. BUCKET LIST: To run the Boston Marathon again, but this time with my niece, Kacey, and my brother, Doug, and only on the condition that they promise we all three finish hand-in-hand! IF YOU COULD HAVE DINNER WITH ANYONE FAMOUS (DEAD OR LIVING) WHO WOULD YOU CHOOSE: I would love to have dinner with Archie Manning, my husband and my dad. Archie was my husband’s childhood hero. I would enjoy sitting back and hearing them reminisce on the old days at Ole Miss. VICE: Every Saturday morning we get Gibson’s donut holes and hot, fresh apple fritters. Oh, and Dr. Pepper Bold. QUOTE: “The future belongs to those who believe in the beauty of their dreams.” — Eleanor Roosevelt

Interview by Hailey Thomas. Photo by Sarah McAlexander.

Campbell Clinic Orthopaedics takes me the extra mile. Or 26.2. When you love running as much as I do, injuries are bound to happen. That’s why I rely on Campbell Clinic. They have more than 45 world-class orthopaedic specialists. So good, in fact, they literally wrote the book on orthopaedic care. Plus, they go the distance to make my life easier by offering After Hours services at their Germantown and Southaven locations. That’s why I run with the world’s best.

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HEALTH+FITNESS | December 2013

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W E E K E N D WA R R I O R S

Ed Luce AGE: 73 OCCUPATION: Plastic surgeon with UTMG SPORT: Running FAMILY: Wife, 3 kids and 4 dogs FIT CLUB: Memphis Runners Track Club FAVORITE WW ACCOMPLISHMENT: Ran first marathon at age 63 with a time of 3:47, plus six more. I “HEART” RUNNING: It keeps the demons at bay. OBSTACLE COURSE: No more injuries than anyone else. NEXT WW EVENT: I would like to run another marathon in 2014. WW GEAR: Saucony Triumph BUCKET LIST: Drive the length (longitude) of the Western Hemisphere IF YOU HAVE DINNER WITH ANYONE FAMOUS (DEAD OR LIVING) WHO WOULD YOU CHOOSE? Winston Churchill. Let him pick out the wine.

“Running keeps the demons at bay.” SUPERPOWER: Cure cancer VICE: Glazed donuts

HEALTH+FITNESS | December 2013

QUOTE: “No reality except in action.” — Jean-Paul Sartre

To nominate someone for Weekend Warriors, contact us at hailey@memphishealthandfitness.com Interview by Hailey Thomas. Photo by Sarah McAlexander.

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A highly water-resistant, super-durable gear duffel bag designed to carry you to faraway places. $149 at Outdoors, Inc. www.outdoorsinc.com

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HEALTH+FITNESS | December 2013

Take personal safety for action sports to a new level. The Crash Sensor mounts onto any helmet. $150 at Victory Bicycle. www.victorybicyclestudio.com

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TOM’S® NEPAL BOOTS

From the highlands of Nepal comes the perfect inspiration for a winter boot, and the fleece lining will keep your footsies toasty. $118 at Sachi. www.sachimemphis.com

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A patented cutting-edge solution for dramatic age defying results. $190 at Solutions Medical Center. www.solutionsmedicalcenter.com

HEALTH+FITNESS | December 2013

N UTR ITION

Find Your Dream Date in December By Kerrieann Axt

It’s the hap-happiest time of the year. The season of lights and wide eyes, of pine trees and gift wrap, of warm crock-pot meals and holiday parties and of fancy peppermint drinks and growing waistlines (oh wait, I totally HATE that last part). Fear not, bulging bellies. There is a way to bring something healthy to the table. There is always a way! And the sweet and satisfying date might just be the answer.

date on average), but when paired with a bit of protein, dates make an ideal snack. And, because of their high amount of natural carbohydrates and sources of fiber, vitamins, and minerals, dates can provide some muchneeded energy during long winter days, which is great for those of us trying to stay focused on our diets and stick to a daily workout routine.

Dates are among the most ancient of fruits, with a history possibly dating back to 50006000 BC. Because its history is as old as the history of man itself, the date palm tree is often known as the “Tree of Life.”

Dates work well in fruit compotes, salads and desserts. Chopped or slivered, dates can even be sprinkled on side dishes like rice, couscous or vegetables. To slice or chop dates, chill them first. The colder they are, the easier they are to slice.

Tender, huge and versatile, dates are a great source of fiber and contain high levels of potassium, magnesium, copper, and manganese. They, of course, contain a large amount of fruit sugar and more calories than most fruits (there are about 25 calories per

Also, try replacing simple sugars in your holiday recipes with dates. Their natural moisture can enhance your dish’s texture and taste. Adding them to home-baked breads, cakes, muffins and cookies offers a unique and layered caramel flavor, bringing richness

and nutrition to an otherwise ordinary recipe. If you’ve got your sweet tooth ready, give Medjool dates a try. Look for ones that are organically grown and not treated with sulfur, a preservative added by some companies. Medjools tend to have wrinkly skin, but should still be quite dense and soft to the touch. They can form a light white powder film on the skin, but don’t worry. Those are just the natural sugars coming to the surface. The following recipe takes full advantage of the unique taste of the Medjool date. Enjoy this low-fat, whole grain muffin as a nutritious treat with a warm cup of coffee and a side of low-fat cottage cheese. When you’re finished, happy and satisfied, tell that iced gingerbread man that the game’s over—you’ve already found “the one.” Cheers to a sweet holiday season!

HEALTH+FITNESS | December 2013

Banana Date Walnut Muffins INGREDIENTS

DIRECTIONS

q 1 3/4 cups whole wheat pastry flour

Preheat oven to 400 degrees, and spray a muffin pan with non-stick spray or line with muffin cups. Whisk together the flour, baking powder, salt, and cinnamon. Stir in the dates and walnuts. In another bowl mash the banana with the sugar, almond milk, applesauce, and honey. Pour the banana mixture into the flour mixture and stir just until combined. Spoon batter into 12 muffin tins.

q 1 tablespoon baking powder q 1 /4 teaspoon salt q 1 /2 teaspoon cinnamon q 1 -2 tablespoons date sugar, coconut sugar, maple sugar, honey powder, etc. (I used one tablespoon of maple sugar, and 14 drops of vanilla stevia to save calories)

q 3 ripe, mashed bananas (about 300 grams) q 1 /2 cup unsweetened vanilla or plain almond milk

q 1 /3 cup natural applesauce q 1 tablespoon honey q 1 /4 cup chopped dates q 1 /4 cup chopped walnuts

Bake for 15-18 minutes, or until a toothpick comes out clean. Nutritional stats for ONE muffin (using only 1 tablespoon maple sugar): 115kcal, 22 grams carbohydrates, 2 grams of fat, 3 grams of protein. Recipe adapted from blog.fatfreevegan.com.

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HEALTH+FITNESS | December 2013

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N UTR ITION

Winter Citrus Salad from Get Fresh Memphis Don’t leave off green, leafy salads from your holiday menu. Try this delicious Winter Citrus Salad filled with fresh oranges and roasted beets, which are both packed with Vitamin C, to help boost your immune system and fight infections. Roasted beets not only have an earthy sweetness to enhance flavor, but they contain antioxidants that provide anti-inflammatory benefits as well as numerous vitamins and minerals. Beets also work as natural detoxifiers, helping to cleanse and purify the body. Be sure to top this healthy mix off with pecans—another superfood—and you’ll be on your way to a healthy and happy new you.

Holly Guthrie is a Certified Personal Trainer and Nevada Presley is a Certified Natural Foods Chef. Together they own Get Fresh Memphis where they specialize in preparing healthy meals to go. To order, visit www.getfreshmemphis.com. Get Fresh Memphis dishes are also sold locally at The Cosmic Coconut, located at Sanderlin Centre.

Salad: q 3 medium-size beets q 1 T olive oil q 1 /2 teaspoon sea salt q 2 large oranges q 1 head organic green leaf lettuce q 1 cup arugula q 1 /2 cup whole pecans

Dressing: q 1 /3 cup balsamic vinegar q 2 /3 cup olive oil q 1 T of maple syrup

HEALTH+FITNESS | December 2013

Serves 2

Peel and slice beets. Toss beets in olive oil, sprinkle with sea salt and roast in oven until tender (350 degrees for 20-30 minutes, turn if necessary). Spread pecans on cooking sheet and roast dry for about six minutes and be sure not to overcook. Peel and cut oranges into bite-size pieces. Clean cut lettuce and arugula.

Place bed of lettuce and arugula on two plates. Add beets, oranges and pecans. Drizzle on dressing and sprinkle with fresh goat cheese crumbles.

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F I T P L AT E

IS YOUR MICROWAVE SAFE?

By Robin Beaudoin

Almost every American home, hotel room or dorm room contains one. Entire lines of food and packaging are designed for use with them, but are they safe? A microwave oven uses electromagnetic radiation (on the microwave spectrum) to heat food with thermal energy, rotating and vibrating the molecules of the moisture in foods. As a result, moist foods microwave well, but unevenly moist foods, such as pizza, do not microwave evenly and can dry out. Science fair experiments and alarmist websites strike fear into consumers with cancer claims or suggestions that microwaves alter the DNA of the food. However, representatives from MD Anderson Cancer Center in Houston emphasize that radiation from microwaves doesn’t raise your risk of cancer, stating that the low frequency radiation used in a microwave oven does not have enough energy to change a user’s DNA or form a pre-cancerous cell. Any known danger in microwaving food or drink lies in the method. Magnetic electricity scientist Percy Spencer invented the microwave oven in the mid-1940s after he noticed that his chocolate bar melted when he was working with microwave radiation. It rose to popularity in the United States in the mid-1970s when the product became affordable. Microwaves cook food from the inside out, vibrating food molecules and using their energy to heat the food. The molecular properties of some foods cause them to spark or catch fire as a result of this energy. Metallic mineral content, carrots, honey, old china (which may contain lead), aluminum foil or flatware should never be microwaved as they will spark or flame. Foods with solid skins or shells, such as eggs, shellfish or potatoes should be pierced to vent steam and microwaved very carefully to prevent explosion. Danger does lie in improper use of the microwave oven, but not in the microwaves themselves. A popular science experiment conducted in 2006 called a plant water experiment has given rise to suspicion regarding the safety of microwaved water in every corner of the Internet. In this experiment one plant is given plain purified water and another plant is given microwaved purified water. The plant receiving the microwaved water stops growing and eventually shrivels. While this sounds like a legitimate argument against consuming microwaved goods, the study was not double-blind and not considered scientifically valid. Even the popular Internet watchdog Snopes.com debunks the experiment as “junk science.”

HEALTH+FITNESS | December 2013

All sources, however, agree it is a bad idea to microwave breast milk. Microwave heating is fast and extremely hot. Bacteria in foods are killed and breast milk will lose its protective properties. The difference is similar to conventional milk versus organic milk. Pasteurized, or conventional milk, is heated and loses healthful bacteria and enzymes,

most of which are retained in organic milk which survives weeks longer in the fridge. In addition, uneven heating may cause some of the milk to be too hot, while the “tested” drops remain an acceptable temperature. The original Swanson TV dinner was introduced in aluminum trays in the 1960s, relying on moist items, such as macaroni and cheese, Salisbury steak, fried chicken and baked apples, and saving mom time while streamlining dinner with color television programs. In 1986, most TV dinners made the switch to plastic, “microwave-safe” TV trays. Plastics emit toxic chemicals, including Bisphenol A (BPA), into foods when heated. Studies link BPA compounds with liver trouble, higher incidences of diabetes, heart disease and developmental and hormonal problems in young children. Some studies also show a shocking link between BPAs and breast cancer. This means plastic wrap may also pose a threat in the microwave oven. Microwave food only in glass or ceramic containers. Do not microwave in clay pottery as it may explode. Instead, cover food with a paper towel or napkin, and stir food periodically to eliminate hot spots. So go ahead and zap your leftover pizza. Just read your microwave oven’s manual and follow instructions carefully. If you rely on the microwave to cook your food, you may be eating too many convenience foods, which are high enough in chemicals, fat and sodium to do damage all on their own.

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HEALTH+FITNESS | December 2013

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DECEMBER EVENTS SATURDAY, DECEMBER 7, 8:00AM St. Jude Memphis Marathon Weekend Benefitting St. Jude. This includes a marathon, 1/2 marathon, marathon relay, 5k, 1mile family race, and a kids marathon Memphis, TN www.racesonline.com SATURDAY, DECEMBER 7, 9:00AM Hammermill Heroes Marathon Benefitting St. Jude. Memphis, TN www.racesonline.com SATURDAY, DECEMBER 14, 9:00AM Jingle Bell 5k Run/ 1-Mile Walk Memphis Benefitting the West Tennessee Area of the Arthritis Foundation Memphis, TN www.racesonline.com

HEALTH+FITNESS | December 2013

SATURDAY, DECEMBER 28, 5:00PM Starry 4k Run / Walk Benefitting Shelby Farms Memphis, TN www.racesonline.com

COMING IN JANUARY FRIDAY, NOVEMBER 1, 7:00PM True Blue 5k Benefitting the Young Alumni Committee and its commitment to building a stronger University and a stronger city of Memphis. Memphis, TN www.racesonline.com SATURDAY, JANUARY 4, 11:00AM Hill and Dale 8 Miler Benefitting Friends of the Forest. Millington, TN www.memphisrunners.com

SATURDAY, JANUARY 25, 7:00AM Lisa Lassandrello 5K Remembrance Run This race is in memory of Lisa and will benefit three different charities. Memphis, TN www.racesonline.com SUNDAY, JANUARY 26, 7:00AM Memphis Winter Off-Road Series - 5k This race is in memory of Lisa and will benefit three different charities. Memphis, TN www.racesonline.com

SUNDAY, JANUARY 5, 2:00PM Memphis Winter Off-Road Race Seriesâ&#x20AC;&#x201C; ALL RACES The distances for these races are 3k, 5k, 8+K, and 10k. Memphis, TN www.memphisrunners.com

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See Orion Starry Nights at the speed of light!

12.28.13 | 5pm Race through the lights of Starry Nights in this exciting race at Shelby Farms Park! All pre-registered runners will receive a t-shirt that glows in the dark!

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HEALTH+FITNESS | December 2013

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HEALTH+FITNESS | December 2013

1. Dan Applegate and Parks Applegate

6. Matt Pruitt

2. Scott Vallier and Chris Braese

7. Hart Robinson

3. Suzy Ward and Tom Okelly

8. Barry Bean

4. Will Stoffel

9. Ross Livingston

5. Clay Hickman and Nancy Anne

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HEALTH+FITNESS | December 2013

1. Suzy Colson and Holly Colson

8. Thomas Garner

2. Charmaine Bradfield and Shaquira Bradfield

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3. Diane Jones and Kathryn Jones

10. Tom Hill and Davin Skidmore

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12. Shelley Schoenberger, Dad Schoenberger, Andy Schoenberger, and Mike Schoenberger 13. Chris Craig

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