Memphis Health + Fitness February 2013 by Memphis Health + Fitness

Inspiring Active Lifestyles Since 1996

FEBRUARY 2013

Fit Newlyweds LORI & ERIC ROBERTSON

BLAST MORE

CALORIES WITH

INTERVAL TRAINING! IS YOUR CHILD

HEART HEALTHY?

GET THE FACTS

Foods To Get You In The Mood Ciao Bella’s Seared Tuna Weekend Warriors!

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HEALTH+FITNESS | Februar y 2013

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H+F FEBRUARY pg 6. Starting Line Fit photos, facts and food pg 8. Fit News Health news around town pg 10. Healthy Living Heart health news + You may not need knee surgery pg 16. Beauty Noninvasive fat reduction pg 18. Cover Profile Fit couples staying fit together pg 20. Fit Kids Triathletes Pierce and Kade Hill pg 22. Coach’s Corner Interval training pg 24. Heart Health Beware of the salty six

pg 26. Weekend Warriors Brooke J. McKenzie and Charles Mitchell pg 30. Nutrition Foods that get you in the mood pg 32. Edible Therapy Light Corn Chowder pg 34. Fit Plate Ciao Bella’s Tuna Livornese + Cooper Street 20/20’s Russian Cabbage Soup pg 36. Recipe Cacoa Nib “Chocolate Chip” Smoothie pg 37. Events Calendar Races around town pg 40. Photo Finish Who’s who at area races Fit Couple: Gary and Elizabeth Berglund

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 Jenifer Meeks 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 © 2012.

HEALTH+FITNESS | Februar y 2013

pg. 18

17 years + running strong

On the Cover: 4

Lori Spicer and Eric Robertson Photo by: Lindsey Lissau

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S TA RT I N G L I N E

FIT PHOTO

WHAT HEALTH GADGET OR APP CAN YOU NOT LIVE WITHOUT?

Kelly Jo Graves and Leigh Martin, both members of InsideOut Gym, were the winners of the annual holiday event, “Reindeer Games.” Gym members compete for three weeks by receiving points for class participation and receive prizes for the highest points. Martin says, “I participate yearly because it helps maintain my weight through the holidays.”

FROM H+F’S FACEBOOK FANS!

MEREDITH COUNCE GAIA: Even with having a fancy Garmin I’d have to say my iPhone. The iPod, Pandora app, and RunKeeper app (if I’m without the Garmin) are essential to me during a workout! CAROLYN HICKS: Heart rate monitor. Helps me be consistent and push harder when needed. I like RunKeeper too.

FIT Travel

KERRY LAINE GARRIC: RunKeeper app on the iPhone! Love it.

H+F Editor, Hailey Thomas, spent Thanksgiving trekking the Perito Moreno Glacier in Argentina (bottom) and hiking with the guanacos in Torres del Paine in Chile (right).

VITAMIN D DOESN’T STOP THE SNIFFLES In a recent study by the American Medical Association, researchers assigned 322 healthy adults to take either a monthly megadose of vitamin D or a placebo for 18 months. The two groups showed no big differences in the frequency or severity of colds. Source: Consumer Reports on Health

DO YOU HAVE A FIT TRAVEL ADVENTURE?

Contact H+F at

HEALTH+FITNESS | Februar y 2013

hailey@ memphishealthandfitness.com

Reginelli Recommends: Rombauer Zinfandel 2010

Rombauer Zinfandel is the perfect wine to share with your significant other or another on Valentine’s Day. With enticing aromas of ripe blackberries, crushed cranberries, and clove, its velvety finish will melt in your mouth. Rombauer Zin is luscious, full-bodied, and pairs well with spicy dishes like Pad Thai, Jamaican Jerk Kebabs, or NY Style Cheesecake. Drink this for a night of hot romance. Ooh-la-la! $36.99.

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

Go Ahead, Get Your Chocolate Fix

A recent study found countries with a high rate of chocolate eaters had a higher number of Nobel Laureates. Eating about 14 ounces of chocolate per person each year was linked to an increase in the number of Nobel Prize winners in those countries. Source: Consumer Reports on Health

H+F TEAM

PRESCRIPTION AND NON PRESCRIPTION PRESCRIPTION AND NON PRESCRIPTION PRESCRIPTION AND NON PRESCRIPTION

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.

SPORTS SUNGLASSES! SPORTS SUNGLASSES! SPORTS SUNGLASSES!

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 4-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!

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.

Kristeny

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

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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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.

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Macrae

Macrae Schaffler is a thirty-eight year-old wife and mother of two small children. When she is not cooking an overly-complicated meal that her children will refuse to eat, she is reluctantly heading to the gym to work off some of the last meal’s calories.

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FIT NEWS

Wings Cancer Foundation Promotes a Healthy Lifestyle among Cancer Survivors One bite, one step, one day at a time. According to a report appearing online in the American Cancer Society publication CA: A Cancer Journal for Clinicians, cancer survivors who eat right, exercise regularly, and maintain a healthy weight improve their chances of survival. Guidelines released on April 26, 2012 affirmed the importance of maintaining a healthy lifestyle following a cancer diagnosis. Wings Cancer Foundation’s Wellness Program provides an introduction to healthy living for cancer survivors through regular exercise and monthly seminars. Kelley Moore leads the exercise portion of the program, which meets three times a week and is structured for cancer survivors. Wings Programs Coordinator Sally Hensley and Nutritionist Anita Vincent direct the monthly seminars, which cover such topics as Food and Nutrition, Coping and Stress Management, Spirituality, Medical Management, and After Cancer Treatment.

Merle Norman Collierville’s Toning Tables

February’s topic will be Taste of Health, presented by Anita Vincent, who is also a registered Oncology Dietician. The seminar will be held on Tuesday, February 19, 2013 from 6:00-7:00 p.m. at 100 N. Humphreys Boulevard. Participants will hear about health-enhancing, cancer-fighting foods that perhaps they have wanted to try but haven’t gotten around to yet. Attendees will also be able to taste some of the latest and greatest cancer-fighting foods, and get recipes and tips to fortify their cancer-fighting diet. To RSVP for this seminar or join the Wings Wellness Program call 901.683.0055 Ext. 1159. Funding for the Wings Wellness Program is provided by “Wings Ride.” This is an annual charity cycling event led by The Wolf River Racing Team to increase cancer awareness, encourage a healthy lifestyle, and raise funds. The ride takes place in September. For more information on Wings Ride go to www.wingscancerfoundation.org/wingsride.

HOPE • EDUCATION • RESEARCH • SUPPORT

HEALTH+FITNESS | Februar y 2013

Hate going to the gym? Then Merle Norman Collierville’s Toning Tables are for you! These tables are designed to take the huff and puff out of exercise. Each toning table addresses a different muscle group and is a great workout for those who are just returning to exercise, need rehabilitation, or suffer from muscular or skeletal problems or arthritis. The toning tables are intended to help you lose inches and improve circulation, while relieving stress on joints and muscles. Frances White, age 71, has lost 32 inches since March and says, “I feel great and have more energy.”

OCD Support Group Meetings A new Obsessive-Compulsive Disorder Support Group will be offered beginning Thursday, February 7, 2013 from 5:30pm 6:30pm and will continue to take place the first Thursday of every month at CNS Healthcare, 6401 Poplar Avenue, Suite 420, Memphis, TN 38119. The meetings will be facilitated by Dr. Shaina Shepherd and are open to anyone with an obsessive-compulsive disorder and/or their family and friends. For more information contact Dr. Shepherd at 901-843-1045.

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

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HEALTH+FITNESS | Februar y 2013

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

Minimally Invasive Partial Knee Replacement The knee is divided into three main compartments, the medial or inside part of the knee, the lateral or outside part, and the patellofemoral or front of the knee between the kneecap and thighbone. While all three work together to move the largest joint in the body, sometimes osteoarthritis can cause joint damage, resulting in pain and reduced range of motion. People with osteoarthritis that is confined to one section of the knee may be candidates to undergo a procedure called minimally invasive partial knee replacement, also known as unicompartmental knee replacement. This type of operation is typically recommended only when other non-surgical treatments, such as activity modification, strengthening exercises, medications, cortisone injections, or use of a cane while walking, have not been effective in providing relief for arthritis symptoms. Patients who are most likely to experience positive outcomes from the surgery tend to be over the age of 55, not obese, relatively sedentary, and have ligaments that are intact.

HEALTH+FITNESS | Februar y 2013

In partial knee replacement, only the damaged compartment is replaced with a metal and plastic implant while the healthy cartilage and bone in the rest of the knee is left in place. Prior to the procedure, the doctor examines the knee, tries to identify the location of the pain, and tests the knee for range of motion and ligament quality. Imaging tests, such as X-rays or magnetic resonance imaging, may be done to see the pattern of arthritis or better assess the cartilage.

In a minimally invasive partial knee replacement procedure, an incision of about three to three-and-a-half inches is made to allow for insertion of the knee replacement. This results in minimal damage to surrounding muscles and tendons around the knee. The short length of the incision and less-invasive nature of the procedure causes less discomfort, swelling and blood loss for patients, as well as

abbreviated hospitalization and rehabilitation compared to conventional surgery that requires a larger incision and is more invasive to soft tissues or bone. Patients also are able to return to work earlier. During the operation, the surgeon checks all three compartments of the knee for cartilage damage and to make sure the ligaments are intact. The affected cartilage is then removed and the ends of the femur and tibia are capped with metal coverings that are held in place to the bone with cement. A plastic insert is placed between the two metal parts to ensure a smooth gliding surface. Patients can start to put weight on their knee immediately after surgery. They usually can walk without a cane several weeks after surgery, but may need physical therapy for a few months. Most types of exercise are allowed after surgery, including walking, swimming, and biking. However, patients should avoid high-impact activities such as jogging. Patients typically recovery quickly and experience less pain than they did before surgery.

MAKOplasty is a new option for partial knee replacement. Through its innovative use of technology, including the RIO® system, MAKOplasty takes partial knee resurfacing to a new level of precision. The RIO® system enables the surgeon to complete a patient specific pre-surgical plan that details the technique for bone preparation and customized implant positioning using a CT scan of the patient’s own knee. During the procedure, the system creates a threedimensional, virtual view of the patient’s bone surface and correlates the image to the pre-programmed surgical plan. As the surgeon uses the robotic arm, its tactile, auditory, and visual feedback limits the bone preparation to the diseased areas and provides for real-time adjustments and more optimal implant positioning and placement for each individual patient. For more information about minimally invasive partial knee replacement, talk with your doctor or call 901.765.1811 for a free referral to an orthopedic surgeon near you.

HEALTH+FITNESS | Februar y 2013

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

You Might Not “Kneed” Surgery Why do we hear about so many knee replacement surgeries? The good news is that Americans are living longer and more active lives. The bad news? Added years of weight bearing and pressure on our knees results in the gradual wearing of the joint surfaces and protective cartilage Even with today’s improved implant materials, however, a total joint replacement is still considered major surgery, and with it comes significant potential for pain, disability and other complications. Prior to taking this big step, there are more conservative options to consider.

ANTI-INFLAMMATORY MEDICATIONS

The proper NSAID (non-steroidal antiflammatory drug) can make a huge difference in your level of pain and function. Even though these medications can be obtained over the counter, that doesn’t mean they are necessarily safe for you. If you have a history of gastric ulcers or are on blood thinners you need to be under a doctor’s supervision while using anti-inflammatories.

PAIN MEDICATIONS

These are a tricky but sometimes necessary intervention. You can choose from traditional short-acting pain medications to sustainedrelease tablets and even pain patches.

INJECTIONS

Steroid injections can help ease the acute pain that comes from arthritis, while cartilage replacement injections such as Synvisc™ can provide long-term relief. This series of three injections supplements the natural cartilage of the knee, providing a cushion to relieve pain for up to 12 months. These can be repeated for several years as long as they remain beneficial, allowing many patients to postpone or even prevent surgery.

PHYSICAL THERAPY

Studies have shown that quad strengthening protects the knee joint and can reduce pain. A strengthening program should be designed by a physical therapist to make sure it is customized to your situation, but can be done at home or in your fitness center. The proper exercise can make a huge difference and even prolong the life of your knee but improper exercise can actually cause the knee more damage.

GENERAL FITNESS

Being physically fit not only helps with weight control, but also pain levels. For every pound of weight lost, pressure is removed from the knee, thus decreasing pain. Some patients who need to lose a significant amount of weight opt for surgical weight loss procedures before considering joint replacement. In many instances, they experience such improvement that they postpone or avoid knee surgery altogether.

By Laura Lendermon, M.D.

BRACING

There are many options to “unload” the part of the knee that is the most arthritic, helping to decrease pressure and the rate of arthritic progression as the weight is taken off of the problematic part of the joint. In the end, keep in mind that even though surgical replacement is an effective option for advanced arthritis of the knee, it is still major surgery with the potential for complications. Staying physically active, keeping strong and fit, and keeping your weight down can help reduce the stress on your knees and may help you to avoid surgery. Before surgery, consider the conservative steps outlined above. Don’t be sidelined by knee pain or any other joint pain – there are options available!

For more information, call Lendermon Sports Medicine at 901.850.5756, or visit www.lendermonsportsmedicine.com.

Testosterone and Heart Health For men, testosterone is associated with muscles, energy and sexual performance. We tend to ignore the impact of testosterone on other health factors, like heart health.

HEALTH+FITNESS | Februar y 2013

Scientific studies show a strong correlation between low naturally occurring testosterone levels and atherosclerosis, which is an arterial disease involving cholesterol deposits on the inside of arteries restricting blood flow.

Many years ago, it was thought that high total cholesterol was a dangerous risk factor for heart disease. Although this is partially true, it is now widely accepted that the ratio of HDL (good cholesterol) to LDL (bad cholesterol) is just as important as the total cholesterol number. Thirty-two million Americans take statins to lower their LDL number, theoretically lowering their total cholesterol numbers and getting the ratio of HDL to LDL in line. Studies have shown that testosterone plays a role in enabling HDL to flush excess cholesterol from arteries. This excess cholesterol then moves to the liver for disposal. However, older men are not as responsive to statins as younger patients. It has been hypothesized that the reason for this is because older men statistically have lower levels of testosterone. A landmark study showed that men with total testosterone levels of 550 ng/dL or higher had a 30 percent lower chance of cardiovascular events than those men with levels below 550 ng/dL. So, if you want a healthier heart, you should start taking supplemental testosterone, right? Not so fast.

By Charles Durham

Testosterone is converted to estrogen in men by aromatase, an enzyme. When testosterone is introduced via injection, gel, etc., it can convert to estrogen, causing higher levels than is normal. Elevated estrogen levels sharply increase the risk of cardiovascular events because estrogen can contribute to platelet aggregation and coagulation in arteries. Monitoring not only testosterone levels, but other blood level concentrations, like estrogen, is critical in testosterone replacement therapy. For men who have high levels of estrogen relative to testosterone, natural and pharmaceutical compounds can slow down or even stop the conversion of testosterone to estrogen. Anastrozole, an antiestrogen medication, is commonly used in conjunction with testosterone replacement therapy. In fact, a study showed that administering anastrozole raises testosterone levels in aging men, even without testosterone supplementation. Hormone issues in aging men can be extremely complicated. If you are considering testosterone replacement therapy or any other treatment which manipulates your natural hormone production, it is strongly advised that you consult with medical professionals with experience in this specialized area. For more information, call Vitality Men’s Health & Health Wellness at 901.751.4477 or visit www.vitalitymhw.com.

HEALTH+FITNESS | Februar y 2013

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

Young at Heart As parents, we all want our children to be able to play their favorite sports and enjoy the benefits of a healthy lifestyle. In recent years, however, we have all heard of apparently healthy young athletes dying suddenly on the field or court. How can these events be prevented? Sudden death in athletes is fortunately rare, with fewer than 300 such deaths each year in the U.S. Most of these young athletes have underlying and/or undetected heart disease. Sometimes there are preceding symptoms or signs on physical examination that can raise a red flag for these diseases, but too often there are no physical signs.

WHAT UNDERLYING HEART PROBLEMS CAN LEAD TO SUDDEN CARDIAC DEATH?

By Dr. J. Kevin Stamps

results in abnormalities in the heart muscle, particularly in the left ventricle (main pumping chamber), which becomes significantly thicker than normal. This prevents the heart from keeping up with higher demands during exercise because of decreased cardiac output. During exercise, people who have HCM are at risk for ischemia (damage to the heart) and arrhythmias (abnormal heart rhythms) that can be fatal. Coronary arteries deliver blood and oxygen to the heart muscle and are the arteries that can become blocked in older adults, leading to a heart attack. When there is an abnormal connection of a coronary artery, this can lead to a heart attack during the high cardiac demands of exercise.

Two-thirds of these events are caused by hypertrophic cardiomyopathy, coronary artery abnormalities, and commotio cordis (severe trauma to the chest resulting in cardiac arrest in a normal heart.)

Other coronary problems which are problems for young athletes include heart muscle diseases, inherited arrhythmias, and structural defects (like valves or holes in the heart).

The leading cardiac cause of sudden death in athletes is called hypertrophic cardiomyopathy (HCM.) Although it is rare, it has been estimated to be present in as many as 1 in 500 in the general population. The condition is usually inherited, but often does not manifest itself until the teenage years. It

Yearly sports physicals are important. However, they are often done en masse and, shall we say, very “efficiently.” This means that when warning signs of heart trouble present themselves they should not be ignored. Any chest pain, lightheadedness, and especially fainting while exercising must never be

HOW DO WE KEEP OUR KIDS SAFE?

discounted and should be investigated immediately. Fortunately, with advances in technology, a majority of cardiac causes of sudden death can be fairly easily detected by a pediatric cardiologist with an electrocardiogram (EKG) and echocardiogram (heart ultrasound) whether there are symptoms or not. These tests are excellent for detecting hypertrophic cardiomyopathy and coronary artery abnormalities, as well as some rhythm problems. Most often, everything checks out fine and we can safely let these young athletes get back to the sports they love. In the rare case that we find some underlying issue, we can address the problem and guide these young people into activities that are safe for them. Let’s all work to keep our kids safe! Dr. J. Kevin Stamps is a board certified pediatric cardiologist. Dr. Stamps trained at the University of Tennessee, with additional education in cardiac MRI at Boston Children’s Hospital and Harvard University. For more information contact Memphis Pediatric Heart at 901.259.2440.

TAke TAke conTrol conTroloF oF Your Your MS MSrelApSeS relApSeS KnowKnow YourYour Treatment Treatment Options Options If you’reIf unsatisfied you’re unsatisfied with your with your current current treatment treatmentfor forMS MS relapses— relapses— becausebecause it doesn’t it doesn’t work work well well or causes or causes side side effects effectsthat that are are hard hardtoto manage—you’re manage—you’re invited invited to a to presentation a presentation created createdespecially especially for foryou. you.

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LIPOSONIX NON-INVASIVE FAT REDUCTION TREATMENT

By Jenifer Meeks

Using high-intensity focused ultrasound (HIFU) energy to permanently destroy targeted fat cells without surgery, Liposonix treatments have been hailed as the latest in non-invasive fat reduction technology. “Liposonix is a revolutionary non-surgical solution for people who are close to their ideal shape but have stubborn areas of fat that just won’t go away, no matter how much they exercise or diet. The procedure takes about one hour and, while individual results can vary, people typically achieve a waistline reduction of approximately one inch – equivalent to one pant or dress size – within 8-12 weeks after receiving a single treatment,” says Mona Sappenfield, owner of Mona Spa & Wellness in Sanderlin Centre. The fat tissue which is targeted is then removed through the body’s natural healing processes, leaving the client with a thinner, more contoured waistline. Clients typically resume normal activities soon after the procedure and no special diet or exercise program is required in order to achieve results. Clinical studies of more than 200 patients conducted using the Liposonix system showed an average waist circumference reduction of approximately one inch at 12 weeks after only a single treatment. “Our patients are very happy with Liposonix because it delivers results without the risks typically associated with surgical fat reduction procedures. It is not liposuction or surgery, nor is it a replacement for a healthy lifestyle and exercise, and it is not a way to lose weight. It is a quick, easy way to help patients slim that last inch and hit their personal shape goals.

For more information about Liposonix, contact Mona Spa & Wellness at 901.683.0048, or visit www.monaspaandlaser.com.

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F I T C OU P L E S

Power Couple Lori Spicer and Eric Robertson are newlywed movers and shakers in the Memphis community. Lori was just featured as one of the Memphis Flyer’s “20 Under 30” listing. Together they try to eat well and stay fit even with their crammed work schedules.

H+F: Clearly, given your “20 Under 30” status, you stay extremely busy with your work at the MED as manager of community affairs and engagement and your work with Dance Works, Girls, Inc., and most recently, Modern Day Woman’s Conference hosted by Women’s Foundation for a Greater Memphis and Young Women Philanthropists. Your husband is the CEO of a new non-profit, Community Lift, a neighborhood-level community development agency. How do you both have time to stay fit?

Lori: I work out at least four times a week with

the personal trainer I hired before my wedding. Eric doesn’t have a specific workout, but he walks a lot—all over downtown. He walks everywhere he has to go, and goes up and down the stairs at his office all day, probably around 25 times a day. He is on the move all day long.

H+F: What is your diet like? Do you cook at home? Lori: It’s been a struggle in the last year.

Before, when we were dating, I cooked a lot, but with my job and outside obligations and his job, we both get home so late. I try to cook on Sunday so we can have leftovers during the week. Since we’ve been dating, my eating habits have changed some—Eric does not eat any meat—he’s very strict about it, but he does eat seafood. If I cook, I’m not going to cook two things, so I don’t cook meat unless we are having people over. We do a lot of farmers market shopping in the neighborhood to support them and get the produce, and also go to Whole Foods.

HEALTH+FITNESS | Februar y 2013

H+F: What’s a typical or go-to meal at home? Lori: We use meat crumbles (a soy substitute

for ground beef) when we make tacos, around once a week. Something Eric will cook is breakfast—he eats a full breakfast every day! Lately, I have been cooking Brussels sprouts. I had them at the restaurant Alchemy and loved them! We seem to eat a lot of orange roughy— it’s a fish that always comes out perfectly, and I pair it with spinach and couscous or risotto. And this week I made a mango, pineapple, and passion fruit salad and packed it up for work. Eric will take leftovers for work, and sometimes we try to come home for lunch, but really we both have lunch obligations for work three to four times a week. When I meet with people, they usually only have time to meet over lunch.

H+F: So how do you make healthy choices

when faced with eating lunch out most days?

Lori: Eric eats a veggie plate wherever he

goes. His favorite vegetarian restaurants are Pho Bin on Madison, and Peggy’s on

Cleveland—she does soul food without using meat to flavor the vegetables. Before the wedding (October, 2012), I got a personal trainer who gave us meal plans to follow—the first week a kind of a fruit and veggie detox, up to the last meal plan, up to about 1200 calories a day. So, I usually stick to soup and salad, and I love Fuel’s veggie burger. But sometimes I’ll splurge have a slice of pizza at the Trolley Stop.

H+F: Speaking of the wedding, what kind of food did you serve?

Lori: Our wedding had everything we wanted,

and we wanted it to be a party! There were food stations everywhere: a bread pudding station with three types of bread pudding, because I love bread pudding, a macaroni station, and of course, lots of seafood.

H+F: How did you meet? Lori: When I moved back to Memphis in 2007, I wrote for the Greater Memphis Chamber of Commerce magazine, and he was my first interview assignment! Getting hold of for him for an interview was like pulling teeth but I was determined to do my assignment. I ended up interviewing him by email. When he read the article he invited me to lunch. I finally agreed, but it wasn’t until long time after that, and becoming tired the types of guys that I was dating that I actually gave him a chance. We went to Circa (when it was downtown) for drinks.

H+F: Typical day? Lori: When I worked at the Chamber, I thought I would work out after work but realized I could never be consistent doing that due to work obligations. So, I’ve been getting up early at 4 a.m. to work out before work for the last two to three years. Now my body is just used to it.

Interviw by Laura Gray Teekell Photo by Lindsey Lissau

I work better at night, so I get extra work done at night. Though I am used to getting up early to work out, I probably would be very unproductive if had to go to work at 4 a.m.!

H+F: Typical work out? Lori: I liked my wedding personal trainer so

much, and didn’t want to gain the 15 “wedding pounds” everyone warned me about that I work out with her Monday, Wednesday and Friday. We do everything from cardio drills to the circuit total body machine and exercise ball. On Saturday mornings she leads her clients in a boot camp-type workout on the River. It is extra crazy, because with no time constraints, we could be there for two hours!

H+F: Typical date night? Lori: We never go to chain restaurants. Eric

has always been all about supporting local businesses. We love Sweetgrass, Beauty Shop, and Local downtown. Because we live in Soulsville, we are right between Cooper-Young and downtown. It takes five minutes to get to Beale Street and only around 15 to get to Oak Court mall.

H+F: So…what’s the likelihood of your

husband surprising you for Valentine’s Day?

Lori: Slim, but you never know. On the one-

month anniversary of being married, I walked into the house and didn’t realize he was standing there with gifts and flowers in hands! Then, we went to dinner where we had our first official date, Tsunami.

H+F: And what’s next for this fit couple in 2013? Lori: My new thing is smoothies. I just ordered a Vitamix…so get ready!

FIT COU PL ES

Date Night Re-Designed Gary and Elizabeth Berglund H+F: How did the two of you meet? Elizabeth: We met in a coffee shop in Midtown 10 years ago. Gary

worked there and I was a customer. We would chat whenever I went in and then I started running into him everywhere, mostly at loud rock ‘n’ roll shows. He eventually asked me out and we have been together for 7 1/2 years now.

H+F: Do you have any words of encouragement for someone getting started living a healthy lifestyle?

Elizabeth: My advice: Anything is possible. The first goal I set was

training for a 5K. When I was training, I thought that I would never meet that goal. I remember thinking to myself, “When does this runners’ high kick in?” I thought it was an urban legend. Until it happened … around the point when I could run about 20 minutes straight. Since then, I have run several 5Ks, three half marathons (St. Jude, Shelby Farms, Germantown Half,) the St. Jude full marathon, completed two sprint triathlons, the MS 150, a century ride and one duathlon. I am currently training for a Half Ironman this September in Augusta, Georgia.

H+F: How has a healthy lifestyle affected your relationship? Gary: Neither one of us worked out when we got together. We were

both pretty unhealthy. I started working out with Elizabeth to be a supportive boyfriend. While working with a drug counselor about why someone might go into destructive behavior, he told me that feeling stronger may lead to more confidence, which could then lead to behavior with an eye on the future. That was encouraging. I weighed 115 pounds, so I thought maybe I could put on a little weight. Elizabeth and I joined a gym together. The more we talked, the more I embraced it and it became internal. I began doing it for me. I gained 20-30 pounds over the course of a few years, made small changes and fitness became something I did every day. I went back to school and became certified through NASM (National Academy of Sports Medicine) and NSCA (National Strength and Conditioning Association.) I ran Elizabeth’s first 5K with her, and we continue to do yoga and some weight training together. I trained for a body building competition once, but I suffered an injury and was unable to compete. I have realized that I am a person of extreme behavior. I need more balance in my life, so I try to focus on non-competitive fitness. I have continued to support Elizabeth, but through our own paths, we have come together in fitness.

Interview by Kristen Waddell Photo by Lindsey Lissau

H+F: What is your splurge food? Elizabeth: Chocolate. Or tacos from the taco truck outside the Winchester market.

Gary: Any gluten-free Yolo gelato flavor, like salted caramel or chocolate chip.

H+F: Gary, you’re a personal trainer. How do you keep your clients motivated?

Gary: People need a trainer for different reasons. Some need a

complete overhaul. Others just need an appointment to get to the gym. For many it’s helping them take steps toward a lifestyle change, teaching them techniques and following up to make sure they are meeting their goals.

H+F: What physical challenges have you had to overcome? Gary: When I was younger, I had a skateboarding accident which

resulted in a herniated disc. I had forgotten about it until last year, when it started acting up. After doing some research, I ended up studying it further and getting a certification through NASM as a Corrective Exercise Specialist. I have learned that if you have an injury, no matter how motivated you are, getting the knowledge from someone who understands the injury and recovery is important. One thing that everyone needs to know is that consistency is key. But if you get off track, don’t be tough on yourself. Just pick back up and keep on moving!

Elizabeth: Overall, it has changed our relationship a lot. We used to watch a lot of TV and eat out all the time. Now, we look for fun, active things to do, and we enjoy cooking together.

an elaborate treasure hunt through our house and the neighborhood. The final clue was the address of the date, an exhibit at the Dixon that I really wanted to see. He’s pretty creative like that. We have also gone on late night runs through Galloway, worked out together at Sea Isle Park’s outdoor gym and had many romantic dinners at home.

H+F: How does diet fit into your lives? Gary: I found out the last time I went to the doctor that my cholesterol

was pretty high. I was able to get it under control through exercise and diet. I have had to drop gluten, dairy, and soy products from my diet and focus more on portions. We are much more aware of what is in our food and how to prepare it than before. A typical meal consists of an organic/ grass-fed lean cut of protein or wild-caught fish and fresh vegetables. We buy regional, in-season products whenever we can. We will also add fat like coconut oil or avocados. We do allow ourselves a little dairy, although we try to limit dairy and grains.

HEALTH+FITNESS | Februar y 2013

H+F: What has been your most memorable date? Elizabeth: One Saturday afternoon, we went on a date. Gary created

FIT KID

SPONSORED BY

BAND OF BROTHERS Interview and Photo by Kristen Waddell

PIERCE HILL

KADE HILL

AGE: 7

AGE: 5

SCHOOL/GRADE: Faith Heritage Christian Academy: off-campus (home schooled; 1st grade.)

SCHOOL/GRADE: Faith Heritage Christian Academy: off-campus (home schooled; Pre-K.)

DO YOU HAVE ANY BROTHERS OR SISTERS? Yes, I have two brothers: Kade, 5; and Hyde, 4 months.

WHAT PHYSICAL ACTIVITIES DO YOU PARTICIPATE IN? I love to play outside, ride my bike, wrestle with my Dad and brother, and play all sports.

ARE YOU COMPETITIVE? Yes! I like to race and I like to win. HOW DO YOU TRY TO MOTIVATE YOUR YOUNGER BROTHER KADE? I always play and practice with him. I tell him to always try his best and yell for him at races and games. I am very proud of him and tell him that a lot. WHAT DO YOU LIKE TO DO IN YOUR SPARE TIME? I like to play football in our yard with Kade and my dad and play my guitar.

HEALTH+FITNESS | Februar y 2013

DO YOU EVER EXERCISE AS A FAMILY WHEN YOU’RE NOT PRACTICING? Yes! We love to ride our bikes or walk and run to the park, go to Shelby Farms, and take our baby brother places in his stroller.

HOW DO YOU TRY TO SUPPORT YOUR BROTHER PIERCE? I love him and tell him he is the best! I make cheer signs for him when he does races that I am not old enough to do yet. WHAT DO YOU LIKE TO DO IN YOUR SPARE TIME? I like to play games with my whole family and build forts. DO YOU TAKE ANY TIME OFF DURING THE YEAR? We play the team sports soccer in the fall, basketball in the winter, and baseball in the spring. During those months we swim, bike, and run a couple of times a week for fun. Then in the beginning of summer we start training with our swim coach, Miss Joi, and our parents for biking and running for all of our summer triathlons.

“I LIKE TO RACE AND I LIKE TO WIN.”

“I LOVE TO PLAY OUTSIDE AND RIDE MY BIKE”

WHAT DO YOU LIKE MOST ABOUT PLAYING SPORTS? I love to run. And sports always has running. I like playing with my teammates.

HOW LONG HAVE YOU PARTICIPATED IN TRIATHLONS? I did my first triathlon when I was 4 years old in June 2012, then my second in July 2012. I competed in the 5/6 age group. Placing in the top four against bigger kids in my first one made me excited to do more and I got 2nd and a trophy in my second triathlon. I compete in about three a year. When I am 7, I will be old enough to participate in more.

HOW DID YOU GET INTO RUNNING AT SUCH A YOUNG AGE? My Mom and Dad are fitness trainers and love to do all kinds of races. It is very fun to go watch them at theirs, especially St. Jude Marathon at the Redbirds. I have always asked when I could do one and get trophies. When I was 5 I loved to run, bike, and swim all of the time, so my parents found me a triathlon to do. I won 1st place in my very first one! I just finished my second year of doing triathlons and have placed in every one I have done. ARE YOU ON ANY COMPETITIVE TEAMS? I am on recreational church baseball, soccer, and basketball teams. I will start competitive swim soon. WHO IS YOUR FAVORITE COLLEGE OR PROFESSIONAL ATHLETE? Nebraska’s Quarterback, Taylor Martinez. WHAT IS YOUR FAVORITE SNACK FOOD? Apples and peanut butter.

HOW DO YOU BALANCE SCHOOL, FUN, AND SPORTS? It is all fun for us. We home school and we are usually finished with our school work by 1p.m. so we have the rest of the afternoon to play or practice. And I can rest after school before practices and dinner. WHAT IS YOUR FAVORITE SPORT TO PLAY? Basketball, because I love to shoot and my dad is my coach. WHO DO YOU LOOK UP TO? My big brother Pierce, because he always will protect me. WHAT IS YOUR FAVORITE MOVIE? Ice Age: Continental Drift. WHAT IS YOUR FAVORITE DESSERT? Ice cream!

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Fleet Feet Sports

C OAC H ’ S C O R N E R

Exercise Your Intensity By Marcia Scott

Imagine lying on the couch in a late-night potato chip-induced haze as you grudgingly navigate the 550 channels that mischievously provide no entertainment. Realizing that it is well past bedtime, you decide to give one more channel a shot. The screen suddenly comes to life with the promise of turning you into a healthier, more efficient, and FASTER runner! This all seems too good to be true. Who doesn’t want that? What do I have to do? Is it a pill? Is it a DVD? Maybe it’s a cream or some super-diet. The anticipation mounts as the voice from the television reveals the age-old secret to all that has been promised and more … INTERVALS! That’s right! Good old-fashioned hard work! Not every run should be about longer distance and mileage. Sometimes, shorter, intense workouts or intervals can be just what your training plan needs to increase your speed and improve your running.

HEALTH+FITNESS | Februar y 2013

BENEFITS OF HIGH INTENSITY INTERVAL TRAINING From elite athletes to beginners, every runner can benefit from interval training. Shorter workouts are easier to fit into a busy schedule – think during your lunch break or during a week when work is slammed. High intensity workouts can also help burn fat more quickly – the effect of all that intense exertion kicks your body’s repair cycle into hyperdrive. That means you burn more fat and calories in the 24-hour period following a highintensity workout than you do after a steady-pace run. Plus, high-intensity intervals increase your metabolism!

Although most interval training is done on a track with a watch or smart phone to track your distance and pace, you can do interval training just about anywhere – including the treadmill! So, what exactly are intervals? Intervals are repetitions of high-speed/intensity running followed by periods of rest or recovery. For example: 8x400 with 200 meters of recovery. In this case, you would run 400 meters at a high intensity pace, jog or walk for 200 meters, and then repeat 8 times. When planning interval workouts, it’s important to design your training based on your goal race. For instance, if you are training for a marathon or half marathon, you should do longer, slower intervals; whereas, if you’re training for a 5k, you should do shorter, quicker speed intervals.

SAMPLE 5K WORKOUT — 1-2 mile warm-up

Intervals are an excellent way to add excitement to your training routine and enjoy the benefits of becoming a healthier, more efficient runner, but while the length of the intervals is important, it’s just as critical to train at the appropriate pace. There are many calculators you can use to determine pace based on a recent race time or time trial, including the widely-popular McMillan Running Pace Calculator available at www.mcmillanrunning.com.

JOIN FLEET FEET FOR FREE INTERVAL TRAINING WORKOUTS! MEET AT FLEET FEET EVERY THURSDAY AT 6PM.

Ask Marcia! Have a running question?

— 4x200 meters with 200 meters of recovery

E-mail your questions to Marcia, and she’ll answer them in an upcoming article!

— 1-2 mile cool-down

memphishealthandfitness@gmail.com

— 6x400 meters with 200 meters of recovery

SAMPLE MARATHON WORKOUT — 1-2 mile warm-up — 4x1 mile with 400 meters of recovery — 1-2 mile cool-down

Train with Fleet Feet Sports for the longest- running race in Memphis! Run your first or a faster 3-mile run with experienced, personalized instruction from a certified running coach! Training begins March 7.

INTERVALS EXPLAINED

For more information, visit fleetfeetmemphis.com or e-mail lovetorun@fleetfeetmemphis.com

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

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H E A RT H E A LT H

Beware of the Salty Six Eating too many salty foods can create all sorts of health problems, including high blood pressure, heart disease, and stroke. The American Heart Association recommends no more than 1500 milligrams of sodium per day, but did you know that a lot of common foods, not just french fries and potato chips, are packed with excess sodium? Here’s a quick look at the Salty Six, the top sources of sodium in today’s diet.

BREADS AND ROLLS

HEALTH+FITNESS | Februar y 2013

We all know breads and rolls add carbohydrates and calories, but salt, too? It can be deceiving because a lot of bread doesn’t even taste salty, but one piece can have as much as 230 milligrams of sodium. That’s about 15% of the recommended amount from only one slice, and it adds up quickly. Have two sandwiches in one day? The bread alone could put you close to 1,000 milligrams of sodium.

COLD CUTS AND CURED MEATS Even foods that would otherwise be considered healthy may have high levels of sodium. Deli or pre-packaged turkey can contain as much as 1,050 milligrams of sodium. It’s added to most cooked meats so that it doesn’t spoil after a few days.

PIZZA OK, everybody knows pizza’s not exactly a health food because of the cholesterol, fat, and calories it contains, but it’s plenty salty too. One slice can contain up to 760 milligrams of sodium, so two can send you over the daily recommendation for sodium intake.

POULTRY

SOUP

SANDWICHES

Surely chicken can’t be bad for you? Well, it depends on how you prepare it. Reasonable portions of lean, skinless, grilled chicken are okay, but still may contain an added sodium solution. And when you start serving up the chicken nuggets, the sodium also adds up. Just three ounces of frozen and breaded nuggets can add nearly 600 milligrams of sodium.

This is another one of those foods that seems perfectly healthy. It can’t be bad if Mom gave it to you for the sniffles, right? But when you take a look at the nutrition label it’s easy to see how too much soup can quickly turn into a sodium overload. One cup of canned chicken noodle soup can have up to 940 milligrams of sodium, and remember that soup cans typically contain more than one serving.

This covers everything from grilled cheese to hamburgers. We already know that breads and cured meats can be heavy on the sodium. Add them together, then add a little ketchup or mustard and you can easily surpass 1,500 milligrams of sodium in one sitting.

Source: American Heart Association. For more information on sodium and nutrition, visit www.heart.org/nutrition.

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

Brooke J. McKenzie AGE: 32 OCCUPATION: Police Officer, City of Memphis SPORT: Running FAMILY: Robbie (husband) and Baby McKenzie on the way (due in March). WW EVENTS: Chicago Marathon in Oct 2012, Houston Marathon Jan 2013. I have done 29 marathons in 19 different states. FAVORITE FITNESS ACCOMPLISHMENT: Qualifying for the Boston Marathon at Pocono Run for the Red, May 2010; and running Boston, April 2011. MOTIVATION: Hanging out with friends while being competitive. I love being able to travel to different marathons in different states with my best friend, Heather Price, and have her waiting for me at the finish line (because she is much faster than me.) OBSTACLE COURSE: Training for and running the Houston marathon last month while being 7 1/2 months pregnant has been an obstacle. UPCOMING WW EVENT: My next event will be the National Law Fit Challenge in Olive Branch in June. I placed 2nd in 2012.

Baby bump! Brooke ran the Houston Marathon in January at 7 1/2 months pregnant. WORDS OF WISDOM: Just start ... No matter how fast, one foot in front of the other is all it takes. Find something you enjoy doing like walking, swimming, basketball, etc. BEST EATS: We don’t eat out much, but Texas Roadhouse: salad, sweet potato, and medium rare prime rib. GYM: YMCA

HEALTH+FITNESS | Februar y 2013

WW GEAR: My most recent running shoes are Pearl Izumi and Asics, but my feet will run in anything with good cushion.

RUNNING TUNES: A variety from Bonnie Tyler, country, hip hop, and rock. BUCKET LIST: Marathon in all 50 states. ONE THING PEOPLE DON’T KNOW ABOUT YOU: I went to school for six years to work in the Prosthetic Field. One year later I left all that for a career with the police department. INDULGENCE: Ice cream – mint chocolate chip! MOTTO: You can’t put the toothpaste back in the tube!

To nominate someone for Weekend Warriors, contact hailey@memphishealthandfitness.com

Interview by Hailey Thomas. Photo by Sarah McAlexander.

HEALTH+FITNESS | Februar y 2013

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

Charles S. Mitchell AGE: 42 OCCUPATION: Criminal Defense Attorney; Law Office of Charles S. Mitchell SPORT: Marathon running FAMILY: Elizabeth (wife); Graham (14 month old son); Augustus and Cleopatra (Golden Retrievers) WW EVENTS: This past fall I ran the St. Louis Marathon with my training partner, Dr. Bill Widdop. He qualified for the Boston Marathon. I also ran the Memphis St. Jude Marathon. FAVORITE FITNESS ACCOMPLISHMENT: The first time I ran five miles. About four miles into the run I looked down at my feet and realized I was a RUNNER! After running 25 marathons and countless other races I can still think back and picture that very moment. INSPIRATION/MOTIVATION: My parents are my inspiration to maintain a healthy, fit lifestyle. They are in their 70s and both still work out and live active lifestyles. My motivation is to continue running and remain fit and active for the rest of my life. UPCOMING WW EVENTS: I am running the Mississippi River Marathon in February and the Nashville Marathon. I try and run at least four marathons a year. I would run more but family and work comes first. PRE-RACE RITUALS: Before a marathon I like to get up at 4 a.m., drink some coffee and run a mile or two to get the systems warmed up. Then I’ll eat a banana and a Cliff Bar, take a hot shower and then rest until the race.

HEALTH+FITNESS | Februar y 2013

“My parents are my inspiration to maintain a healthy, fit lifestyle.” WORDS OF WISDOM: My wife would say my advice would be “Ya ain’t gonna get any faster walking.” But the best advice is BE CONSISTENT. Develop a schedule that works for you and your lifestyle and stick to it! Run at the same time every day. Run the same days every week. I think the biggest mistake novice runners make is trying to do “speed work.” Speed work leads to injuries. If you are injured, you can’t run. If you can’t run you won’t get any faster! BEST EATS AND DRINKS: Bari’s Pasta Carbonara and Bosco’s India Pale Ale! WW GEAR: I run almost exclusively in the Nike Lunaracer. BUCKET LIST: The Boston Marathon, Marathon du Medoc (Bordeaux, France,) the New York Marathon, the Bar Harbor Marathon, and the Maine Marathon. ONE THING PEOPLE DON’T KNOW ABOUT YOU: I used to coach high school football and basketball. INDULGENCE: Beer. MOTTO: Nothing left to do but smile, smile, smile!

Interview by Hailey Thomas. Photo by Sarah McAlexander.

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N UTR ITION

For the Love of It This Valentine’s Day, make sure it’s about more than hearts, cards, and roses. Try the following aphrodisiac super-foods that are good for your health – and your love life! By Kerrieann Axt

Maca Maca is an herb that grows high in the Andean mountains, often called the “holy grail” of aphrodisiacs by foodies. In addition to being highly nutritious and providing the body with a plentiful amount of amino and fatty acids, it also contains a chemical that has been proven to enhance one’s mood, boost libido, and heighten feelings of pleasure. Maca can easily be found as a supplement, but to get the most benefit from this herb, buy it in raw powder form (under $15 at Whole Foods,) and throw it in your Valentine’s Day morning smoothie.

Figs With a succulent, sweet taste, honey-like smell, and rich chewy texture, figs have a sultry reputation for being a delicious aphrodisiac. A favorite fruit of Cleopatra’s, figs have long been associated with love and fertility. But not only are they believed to increase sexual stamina, they’re also a great source of flavonoids and antioxidants. High in fiber, potassium, and calcium, figs add a unique texture and taste to an array of dishes , from muffins to pasta to sweet desserts.

HEALTH+FITNESS | Februar y 2013

Cacao

Valentine’s Day just isn’t a holiday without a little chocolate. But this year, indulge in the healthiest form, and buy cacao – chocolate in its raw bean form. Perhaps the world’s most common aphrodisiac, chocolate’s reputation was built centuries ago when Aztec men gave cacao to women because of its believed ability to decrease inhibitions. And that belief has continued throughout the years. Much research has gone into why chocolate makes people feel so good, and while it hasn’t been scientifically proven, chocolate does contain substances that increase energy, stamina, and feelings of overall well-being. Add to the list that cacao is one of the best natural sources of magnesium, and contains high amounts of calcium, zinc, iron, and potassium. So, not only is raw cacao good for you, it tastes good (definitely proven!) and it makes you feel good. Add a dash of “sweet nothings” and you’ve got a Valentine’s Day recipe for love. But wait! Before you get all starry-eyed and head off to the grocery store, take note: don’t mix up cacao and cocoa. The two may look, smell, and even taste the same, but they are actually very different products. Cocoa is heated and processed, destroying the vitamins and enzymes it contains, while cacao is natural and untouched, making it a much more nutritious option. Make sure that you buy certified organic raw cacao (around $12 at Whole Foods or online) to reap the many benefits of this remarkable super food!

N UTR ITION Try the following main course dish that combines the sweet and delicate taste of figs with the robust flavor of aged bleu cheese. Then follow it up with a divine raw chocolate brownie for dessert, made with four ridiculously nutritious ingredients. A super-easy, healthy, and delicious meal that is sure to impress your valentine!

Fig and Bleu Cheese Linguine

Raw Brownie

(adapted from Clean Eating magazine)

(adapted from My New Roots)

q q q q q q q q q q

oz whole-grain linguine 4 1/2 Tbsp olive oil 4 shallots, sliced 1/4 tsp dried thyme 1/4 cup balsamic vinegar 1/2 to 3/4 cup low-sodium chicken broth 6 dried unsweetened figs, chopped 8 oz boneless, skinless cooked chicken breasts, chopped, warm 3 oz low fat bleu cheese, crumbled 2 Tbsp chopped fresh basil

Cook pasta according to package directions. Return pasta to pot and set aside. In a medium skillet, heat oil on medium low. Add shallots and thyme. SautĂŠ, stirring occasionally, until shallots are slightly tender, about 5-7 minutes. Increase heat to medium-high and add vinegar. Simmer, stirring occasionally, until liquid is reduced by a third (1-2 minutes). Stir in 1/2 cup of broth and figs and simmer until liquid is reduced by half, 4 to 8 minutes. Remove from heat and set aside. Add shallot sauce to pasta and stir to combine. Heat on low and cook until heated through. Stir in chicken and cheese, adding chicken broth in 1 Tbsp increments as needed. Stir in fresh basil, and serve.

q q q q q

1 cup whole walnuts, unsalted 10-12 Medjool dates, pitted and quartered 5 Tbsp raw cacao 1/2 cup raw unsalted almonds, chopped small 1/8 tsp sea salt

Place walnuts in food processor and blend on high until nuts are finely ground. Add cacao and salt, and pulse to combine. Add the dates one at a time through the feed tube of the food processor while it is running. (You want the mixture to resemble cake crumbles and be a little sticky. If it doesnâ&#x20AC;&#x2122;t stick together, add a couple more dates.) Combine the walnutcacao mixture with chopped almonds, and press into a wax paper-lined cake pan. Place in freezer until ready to serve.

HEALTH+FITNESS | Februar y 2013

EDI BLE TH ER A PY

Going the Distance Last month, I reported that the three keys to achieving my weight loss goal of 40 pounds were to reduce my portion sizes, work out six times weekly, and stick to the program. So far, I am still working up to those goals. I have definitely changed the way I eat, which I believe has had a greater impact on my weight loss than anything else. Also, I have increased my physical activity, but not quite up to six times weekly. So far, I average about four workouts weekly. The progress report: I have lost four pounds – 10% of my goal!

By Macrae Schaffler

One of my favorite recipes from Jennifer Chandler’s book, Simply Suppers, is the corn chowder. I created a slimmed-down version of this delicious soup so I would not have to give it up while trying to lose weight by substituting vegetable broth for chicken stock, and fat-free half-and-half for the two cups of full-fat half-and-half called for in the original recipe. I also top my chowder off with a little Sriracha instead of bacon and cheese. This version is only about 340 calories per serving and makes a large amount of soup, so you can freeze half of it for another time, or give it to a friend.

HERE ARE A FEW THINGS I HAVE LEARNED OVER THE PAST MONTH:

• That $5 coffee drink is not worth the calories.

• Running burns a lot more calories than walking, and takes less time.

• A fancy cocktail will completely negate your visit to the gym.

• And, most importantly, keeping track of your calories works.

My friend Becky Childress, who is a personal trainer at French Riviera Spa, told me to get the My Fitness Pal application for my phone. The application is free, and it allows you to record calories, exercise, and even water consumption. While My Fitness Pal records your calories, it also keeps track of your nutritional intake. Tracking what I eat has helped me to change my habits by making me aware of what food is actually worth. For example, I can max out a day’s worth of calories in minutes by eating chips or sweets, while I can eat fresh vegetables until I pop and not even come close to my daily goal. Keeping track of my daily calories and activities also motivates me to get moving. I can have that evening cocktail if I have been to the gym, because even a mild workout will cancel out the calories in a vodka soda. A moderate workout will cancel out the calories in two vodka sodas! A hard workout … just kidding.

HEALTH+FITNESS | Februar y 2013

I still cook dinner every night, but I rarely cook meat. Most of our family dinners are vegetarian or seafood-based. My lunch is usually a big salad with lots of fresh vegetables and homemade vinaigrette made with olive oil, white wine vinegar, Dijon mustard, garlic, salt, pepper, and a little honey. I don’t mind the high fat content in the olive oil, because it has so many health benefits and I only need a little dressing in order to make my salad delicious. Breakfast tends to be fruit – sometimes a banana, sometimes apple slices with peanut butter, always accompanied by a large amount of black coffee. Fortunately for me and everyone else I know, coffee has hardly any calories at all.

Lighter Corn Chowder

q 2 Tbsp of olive oil

q 1 cup finely diced yellow onion

q 2 garlic cloves, minced

q 1/2 teaspoon dried thyme

q 1/4 cup flour

q 6 cups vegetable broth

q 4 large potatoes, peeled and diced

q 1 cup fat free half-and-half

q 4 cups frozen or fresh corn kernels

q Salt and pepper to taste (I use about 2 tsp of salt and 1/2 tsp of pepper)

In a large pot over medium-high heat, warm the oil until it shimmers. Add the onion, garlic, and thyme and cook, stirring occasionally, until soft, about four minutes. Sprinkle in the flour and stir to coat. Cook for two minutes. Whisk in the vegetable broth and bring to a boil over high heat. Add the potatoes and bring back to a boil. Stir in the fat free half-and-half. Reduce the heat to medium and simmer uncovered for 15 minutes, until the potatoes are tender. Add the corn and simmer until soft, about 10 minutes. Season to taste with the salt and pepper. Serve hot, garnished with Sriracha hot sauce if desired.

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HEALTH+FITNESS | Februar y 2013

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F I T P L AT E

How Sweet It Is:

The Shakedown on Chocolate Long touted as the “Food of the Gods,” it is the base of chocolate; effectively the carbon molecule of all things chocolaty. The cacao bean, also known as the cocoa bean, grows in thick, leathery cocoa pods, largely close to the Equator in South America and the Ivory Coast of Africa. It is said that Aztec Emperor Moctezuma II drank nothing but rich chocolate from a golden goblet until the day he died at the hands of Conquistador Hernán Cortés, but what Moctezuma II enjoyed was not exactly the Americanized version of chocolate. This drink was not sweetened with refined sugars and did not have added milkfat. Most likely, the Aztec beverage was made of a paste of ground cacao nibs and cocoa butter (the natural fat surrounding the nibs within a cocoa pod.) We’d like to think that Americans are big chocolate eaters, but we aren’t even among the top three consumers of chocolate internationally, although the United States is the number one importer of cocoa powder. We’re more apt to purchase milk chocolate made with cocoa powder than dark chocolate, or indulge in a chocolate flavored cake, chocolate ice cream, or hot cocoa. Unfortunately, the chocolate to which most Americans have grown accustomed is not as beneficial as we’d like, regardless of what we’ve seen on the Food Network, or read online. Large candy manufacturers like Nestle’ and Hershey, which has an internationally-recognized socially-responsible plant in downtown Memphis, deal largely in milk

By Robin Beaudoin

chocolate, which must contain only 10% chocolate liquor (the cocoa blend) as per American standards. Dark chocolate is loosely defined by most of us as containing more pure cacao, and no milk, when in fact there are no FDA standards that define “dark chocolate” at all! To ensure you’re getting the real quality dark chocolate, look for numbers like these regarding pure cacao content on the label: 65%, 71%, or 80%. Pure cacao solids (ground cacao bean) is the direct agent for flavenols, which act as antioxidants, like those found in red wine, green tea, and blueberries. “Just what are these antioxidants?” you may ask. These plant compounds are thought to reduce the risk of illnesses ranging from heart disease to cancer. Is it any wonder that we use chocolate to heal a broken heart, and give it to the ones we love the most? One of the simplest ways to include pure, raw cacao nibs in your diet is a quick and easy smoothie, reminiscent in texture of a chocolate chip milkshake. Smooth and icy, with tiny cacao nib “chips” to add crunch and a slight bitterness, sip it for breakfast and feel the cacao nibs’ natural energy and mood-boosting properties get your day off to just the right start. This is also a super-simple snack for right around 200 calories and under 10 grams of fat.

Robin Beaudoin is a lifelong Memphian, weight loss motivator, and healthy eating enthusiast.

HEALTH+FITNESS | Februar y 2013

Soup ' s On!

Cacao Nib “Chocolate Chip” Smoothie

q 1 1/2 cups unsweetened vanilla almond milk

q 1 medium ripe banana

q 1 scoop vanilla protein powder

q 1/2 to 1 cup crushed ice

q 1 Tbsp raw cacao nibs (I used Navitas Naturals, available at Whole Foods)

Mix all ingredients in blender on “smoothie” setting until smooth, about 30 seconds. The nibs will retain their crunch. Enjoy immediately. Leftovers may be safely frozen to enjoy as a slushy treat later in the day!

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HEALTH+FITNESS | Februar y 2013

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HEALTH+FITNESS | Februar y 2013

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