Hf jan 2014 inside web by Memphis Health + Fitness

Inspiring Active Lifestyles Since 1996

JANUARY 2014

MRS. MEMPHIS AMERICA & SAY FT. FOUNDER

2014 GYM & FITNESS STUDIO GUIDE

WOW!

AMAZING WEIGHT LOSS STORIES

ANASTASIA WISEMAN

Running Resolutions Sports Concussions Soothe Dry Eyes

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

New Year. New Goals. Reach them in a New 2014 Toyota Camry SE

This year getting a car that matches your adventurous side is a resolution you can keep. The Toyota Camry is one heck of a ride. So load up your rock climbing gear and hit the road. Test drive your new ride at Wolfchase Toyota and see for yourself. We have the selection and quality service you are looking for.

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Reach new heights with Wolfchase Toyota.

H+F JANUARY ES TABLISHED IN 1996

pg 6. Starting Line Fit Photos, Facts and Food pg 8. Healthy Living –Soothe Dry Eyes + Eyewear Picks –New Research in Sports Concussions –Improve Your Life

pg 30. Cover Profile Mrs. Memphis America, Anastasia Wiseman pg 32. Weekend Warriors Telika Howard and Daure Schwartz pg 36. Food A New Year, Time To Go Nuts

pg 14. Reader Spotlight Weight Loss Success Stories

pg 38. Fit Plate Vegan Chili Recipe

pg 20. Get Your Burn On! H+F Annual Studio and Gym Guide

pg 40. Nutrition –Juice Curious? Is It Right For You? –GMOs: Do You Know What Your Eating?

pg 24. Fit Profile A Cyclist’s Road to Recovery pg 26. Coach’s Corner Reach Your Running Goals pg 28. Get Fit The New Barre In Town, Cardio Barre

pg 42. Events Calendar Run, Bike, Swim, Walk pg 44. Photo Finish Jingle Bell 5k

HEALTH+FITNESS | Januar y 2014

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 Erica Walters Kerri Harper 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

JIMMY REED RIDES AGAIN! SEE PAGE 24

18 years and running stronger

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.

On the Cover:

Anastasia Wiseman Photo by Lindsay Lissau. Special thanks to Lucy Hadskey, Secret Services Salon, Michelle East, Zach Harris, Ben Wilson, Kevin Nienhues at St.Jude, Cari Baker and Sharon Bicks.

HEALTH+FITNESS | Januar y 2014

H+F GIVES A SHOUT OUT TO…

y Lothrop. Vicki Browning, Amy Goff and Am ladies from these Freezing temps were not stopping in December. running the St. Jude Half Marathon

H+F EDITOR FIT PICK: LEG MAGIC X

HEALTH+FITNESS | Januar y 2014

Want strong and toned inner and outer thighs this year? Then put Leg Magic X on your must-have list for in-home gym equipment. It puts abductor and adductor machines to shame. In just a few 60-second intervals, you can experience increased strength in your legs and bones and better balance. That’s magic! $150. www.trylegmagicx.com

READER SNAPSHOT

S TA RT I N G L I N E

YOGA INSTRUCTOR CATHY THORDARSON STRIKES A POSE IN SANDESTIN, FLORIDA. “I’m a local yoga teacher and mother of four. I never miss your monthly magazine. Thank you for giving Memphians a dose of healthy info!”

H+F FACT OR FICTION: ANTIBIOTICS CAN CURE THE COMMON COLD OR FLU.

Reginelli Recommends: Peju Zinfandel 2009 With its royal purple hues, intense aromas of cherries and spice and a raspberry-mocha finish, Peju Zinfandel has arrived, and it’s going to make for an exceptional 2014! Peju is happiest when paired with hearty and spicy meats, but don’t worry, vegetarians, it goes well with creamy pasta dishes, too. Make your resolution to drink more (antioxidants) in the New Year! On sale for a limited time—$37.99.

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

FICTION. It’s a misconception that antibiotics can cure a cold or the flu. Viruses, not bacteria, cause common colds and flus. Antibiotics treat bacterial infections. Source: Oxford Journal of Clinical Infectious Diseases

H+F TEAM

Get Fit

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.

at the

Hailey

Full line of Weight Equipment

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.

Christin

A freelance PR/Marketing professional, Christin Parsons began running in 2010 and hasn’t stopped since. She now runs everything from 5Ks to marathons, and is an RRCA certified running coach. When she’s not on the pavement or trails, you can find her traveling with her husband and her three rescue dogs. Visit her website at christinparsons.com.

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.

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Erica

Erica Walters is a health coach/educator at the Church Health Center. She also teaches aerobic classes at Inbalance Fitness Harbor Town. Beyond writing and teaching aerobics, she enjoys long runs, traveling, jumbotrons at sporting events and hording nail polishes.

Jen

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.

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.

Kerri

Leading a fit life is a non-negotiable for Kerri. Barbells and big breakfasts are her favorite “necessities.” She’s enjoyed stints in Crossfit, powerlifting, and the NPC bikini division. She is constantly searching for Memphis’ best French toast.

facebook.com/ MemphisHealthFitnessMag

@MemHealthFitMag

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

COMPUTER VISION SYNDROME: SCREEN TIME CAN CAUSE DRY TIME We hear a lot about “dry eyes” lately. Sometimes the symptoms are related to allergies or the aging process, but this month we’re going to focus on increased computer and smartphone use as the cause: Computer Vision Syndrome (CVS).

TIPS TO AID YOUR EYES:

Reports from Vision Institutes are showing that dry eye syndrome in increasing and may affect 25 million Americans. Increased smartphone and computer use is a suspect in many cases. Staring at a computer screen can cause your vision to not only get worse, but also can cause “dry eye.” This is because you blink less, which makes your tears increase or dry.

— M inimize the distance between your computer screen and any documents you need to reference while working.

WHAT DOES IT FEEL LIKE?

You may be able to, but if we diagnose you with dry eyes, you may not be able to wear contacts as long as you would like. We have diagnostic tests that can determine your suitability for contact lenses or prescription eye drops. In some cases disposable contact lenses are an alternative.

The symptoms are dry, red, irritated eyes, headaches, neck aches and difficulty focusing. If you have these symptoms, you may have CVS.

— K eep your computer screen within 20 to 24 inches of your eyes. — K eep the top of your computer screen slightly below eye level.

— U se tear-replenishing tactics recommended by your eye doctor.

IF I HAVE DRY EYES, CAN I WEAR CONTACTS?

People who suffer from dry eyes and allergy eyes can experience swelling of the eyelids, tearing or watery eyes or even a feeling that something is in the eye. There are prescription eye drops that can be prescribed by your optometrist. It is best that you visit your eye doctor to prescribe eye drops. Usually over-thecounter allergy drops provide only temporary relief and can cause more problems while initially relieving symptoms. To make diagnosing the cause of dry eye even more difficult, it can be related to medication you are taking, previous laser surgery and other medical conditions. The bottom line for dry eyes is that your symptoms can start with dry eyes and develop into symptoms that seem to be allergic. You need to be examined by your eye doctor to see which course of treatment is best for you.

EASY ON THE EYES HEALTH+FITNESS | Januar y 2014

For questions regarding eye allergies or dry eyes, call Memphis Dry Eye and Allergy Center at 901-763-2020, or visit www.TheEyewearGallery.com

THE H+F GUIDE TO EYEWEAR IN THE NEW YEAR.

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Warren Johnson, OD

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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.

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

CONCUSSION IN SPORTS

Madison Michael MD

Brandon Baughman PHD

Paul Klimo Jr. MD, MPH

Sports-related concussion (SRC) has received much attention over the last several years. Whether it be star athletes injured during a game, the recent $765 million settlement reached between the National Football League and its retired players or the highly publicized suicides of retired professional athletes and the possible association with the neurodegenerative condition known as chronic traumatic encephalopathy (CTE), concussions have been at the forefront of sports medicine discussions. Until recently trainers, coaches, physicians, parents and the media have largely ignored sports-induced concussions. But when one considers that an estimated 30 to 45 million children are involved in sports programs, with an estimated 62,000 high school athletes reporting a concussion each year and many more that go unreported, SRC is a national public health issue. Surprisingly, there is no agreed upon universal definition of a concussion. The CDC defines a concussion as a “complex pathophysiologic process affecting the brain, induced by traumatic biomechanical forces secondary to direct or indirect forces to the head.” Symptoms typically develop immediately after the blow, and can be divided into three categories: somatic (headache, dizziness, nausea/vomiting), cognitive (confusion, inability to focus, loss of memory) and affective (change in personality, emotional).

HEALTH+FITNESS | Januar y 2014

Although once thought to be required, loss of consciousness occurs in less than 10% of SRC. The vast majority of concussions are resolved within 7-10 days. When symptoms persist longer than a week, the athlete has what is known as Post Concussive Syndrome (PCS). The treatment of SRC and PCS is largely symptom-directed (medication for pain, nausea, etc.) coupled with physical and cognitive rest, which means that the athlete should be kept out of all sports and may even need to be kept out of school until symptoms have largely resolved. For those athletes whose symptoms persist beyond a month, a thorough evaluation by a neurologist or a neuropsychologist may be needed.

In 2006 Zachary Lystedt was a 13-year old football player in Washington state who suffered a devastating brain injury during a game after first sustaining a concussion earlier in the game. He required emergency brain surgery, and to this day still has significant neurologic deficits. As a result of his injury, Zach’s Law was enacted in Washington in 2009. Since then all states except Mississippi have passed concussion legislation, including Tennessee earlier this year. The Tennessee bill covers community-based youth athletic activity and school youth athletic activity, and requires that all coaches and athletic directors complete an annual concussion program, such as the Heads Up program developed by the Centers for Disease Control. Heads Up requires that all youth athletes and the athlete’s guardian review a concussion sheet. It also requires the immediate removal of any youth athlete believed to have sustained a concussion from the activity or competition for evaluation by the team medical provider. Furthermore, that youth athlete is not allowed to return to play until he or she is evaluated by a health care provider (MD, DO, neuropsychologist) and receives written clearance from the health care provider for full or graduated return to play. As SRC becomes more recognized and understood, athletes and their parents can make more informed decisions regarding their child’s involvement in contact sports. Semmes-Murphey Clinic has recently developed a Sports Concussion program designed to expedite the evaluation and care of athletes (both children and adults) who have suffered SRC. For more information or to refer a patient, please call 901-522-7700 or visit www.semmes-murphey.com. To learn more about Heads Up, visit www.cdc.gov/concussion/HeadsUp/online_training.html.

Semmes-Murphey’s Neck & Back Care Clinic Beginning January 10th , fast access with Friday clinics! Now taking appointments for the easy-access Neck & Back Care Clinic at 6325 Humphreys Blvd., Memphis, to evaluate and diagnose patients for the chief complaint of neck and back issues and recommend therapeutic interventions. The multi-disciplinary team will be available Fridays as of January 10th , during the hours of 1-4 p.m. Appointments: 901.522.7722 or 800.727.0761

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

RESOLUTIONS: AN OPPORTUNITY TO BEGIN LIVING WELL

By Myra Bennett, D. Min, LCPT, CEAP

New Year’s resolutions are the ultimate to-do list. Each year at this time, it seems like the number of articles and television spots touting ways to make and keep resolutions grows exponentially. Starting a new calendar seems like the perfect time to try and become the absolute best you can be. But all of the cultural pressure and self-criticism can lead to a big sense of failure if you miss your mark. You start by thinking there’s something not right with you— something you have to fix it to make you perfect. When you can’t make it perfect, you feel even more like a failure. I became a clinical pastoral therapist because I wanted to help those who wanted to transform their lives but didn’t know how. As the coordinator of the Dennis H. Jones Living Well Network, I get to do it every day. The Living Well Network (LWN) is a free and confidential resource for those suffering from anxiety, depression, risky drinking and those seeking to optimize their mental health. Whether it’s the first week of January or the first week of July, we at the LWN help callers who have made critical first steps by asking for help and resolving to try and live well. With a shift in thinking, I believe resolutions can be achieved and transformed into lifelong habits. First, you have to realize that making a resolution means making a commitment to your highest self. In order to honor that commitment, your goal needs to be realistic, you need to be flexible and you need some sort of accountability. Second, particularly if your resolution has to do with health and fitness, you need to realize that there is no health without mental health. Even if we’re physically fit, if we’re not thinking rationally, logically and positively, we’re not going to be completely healthy. A sound mind and sound body go hand in hand.

HEALTH+FITNESS | Januar y 2014

If you’re struggling with disappointment and worry, I encourage you to call the Living Well Network. When someone calls the LWN, I act as a partner. I spend time listening to your concerns, and together we discuss steps that can lead to living a more abundant life. The steps can include making an appointment with a counselor or doctor, attending a seminar or simply reaching out to a loved one. The partnership doesn’t end with that call—I follow up with every caller. If he or she hasn’t completed the plan, I don’t see it as a failure, but as an opportunity to readjust with a plan that will work. Finally, with any commitment to make change in your life, it’s crucial to celebrate your accomplishments. We need to give ourselves more credit for what we do well. Taking pride in ourselves benefits our higher self—mind, body and soul—and can help us achieve optimal health. So this year, before you resolve to lose that extra ten pounds or make it to the gym more often, make a resolution to be kind to yourself. To uncover your own path to living well, visit livingwellnetworkfrontporch.org, call the Living Well Network at 901.762.8558 or visit our Facebook page.

Dr. Myra Bennett has served as an EAP counselor for Methodist LeBonheur Healthcare for 25 years. She is the coordinator of the Dennis H. Jones Living Well Network.

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Sticking With It By Christin Parsons

In November 2011, at just 31-years old, Andrea Walker was at her highest weight ever—313 pounds. Unhappy with herself and facing high blood pressure and high cholesterol, she decided it was time to make a change. Following a breakup with her now husband, she challenged herself to get in shape and make a shift in her lifestyle. Two years and 142 pounds later, she’s happy with the progress she’s made, and continues to work toward her final goal of shedding half of her original body weight.

GOALS Andrea’s original goal was to lose 60 pounds. Once she hit that milestone, she set a new goal for herself: to lose half of her body weight. She’s still on track to meet her goal, with about 25-30 pounds to go, and hopes to achieve her results within five months. Having smaller milestones to meet throughout the process has helped to keep her focused on the big goal in mind.

“I put Sriracha sauce on everything. It makes me feel full.”

In addition to her weight loss goal, Andrea and her husband, Billy, would like to have a baby. She hopes that the work and effort she has put into getting fit and healthy will help her to have a healthier pregnancy in the future and allow her to keep up with a baby much easier.

MOTIVATION Aside from being motivated by looming health issues, Andrea’s 2013 wedding fueled her weight loss. Having purchased her wedding dress prior to losing most of the weight, she knew she had to stay on track or risk not fitting in the dress. By the time her June 2013 wedding arrived, the dress fit like a glove. As she nears her final goal, she’s motivated by the changes in how she feels and the positive impact fitness and nutrition have made on her health. She realizes she never wants to be a size 22-24 again, which is what drives her in meeting and maintaining her goal weight.

WORKOUTS Andrea spent 18 months with Urban Fitness Kickboxing on a year-and-a-half exercise plan. She enjoyed pushing herself in their total body workouts and saw dramatic changes in her body. Andrea now works out at Omni Fitness in Collierville, taking spin class four days a week as well as doing a cardio circuit class.

NUTRITION

HEALTH+FITNESS | Januar y 2014

When Andrea began her weight loss journey, she took a look at the calories and food she was consuming. By simply watching what she ate, she dropped 40 pounds in three months without doing any exercise. Later in her journey she began using MyFitnessPal to track what she ate, reducing her caloric intake as well as her fat grams consumed. Within a month of using the app, she dropped another 20 pounds. Andrea now eats a pescatarian diet and watches her portion sizes. She also continues to use MyFitnessPal to help her lose the final pounds to make her goal weight.

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S UC C E S S S T O RY

A Little Goes A Long Way By Christin Parsons

Years ago, Tony Leonard would get winded simply by walking up to his second-story apartment. At 180 pounds he knew he could lose some weight, but he also wanted to improve his overall health. Worried about his wellbeing, he started making small changes to make a big impact on his life. What started out as walking on the treadmill has turned into daily, intense workouts, working with a trainer twice a week and a 50-pound weight loss.

GOALS Leonard’s original goal was to simply improve his general health. He was concerned that some of the physical things he enjoys doing, such as gardening and woodworking, were requiring more effort than they should. He wanted to make his hobbies easier and more enjoyable by improving his health. Aside from increased physical strength and endurance, Leonard was also interested in getting rid of flab and working toward a 32-inch waist. Through the guidance of his trainer, Leonard achieved his initial goals. Now Leonard has set new endurance and strength goals, such as bench pressing 225 pounds. In addition to heavier weights and additional reps, his trainer adds different exercises now and then to keep it interesting and to build other muscles. As his fitness continues to improve, he’ll modify his goals to keep challenging himself.

MOTIVATION Originally motivated to improve his health, Leonard is now driven by his own results. Seeing his body transform and his workouts improve are daily reminders of his progress. When he began working out, Leonard could barely lift the bar. Now he bench presses 210 pounds, which is almost one and a half times his body weight. He also feels better and has dropped clothing sizes, which serve as daily reminders of how far he has come in the past three years. He’s encouraged and supported by his trainer, John Lee, whose positive attitude and daily motivation help keep Leonard going.

WORKOUTS Leonard works out with his trainer two days a week doing heavy weightlifting, and works out on his own the remaining days. At home he walks five miles on the treadmill three days a week and three miles two days a week combined with a daily regimen that consists of 670 pushups and hundreds of crunches. When the weather is nice, Leonard also enjoys riding bikes with his wife.

NUTRITION

HEALTH+FITNESS | Januar y 2014

When Leonard began working with Lee, he was encouraged to cut a lot of flour and sugar from his diet. Lee also recommended that Leonard eat smaller portions and multiple meals throughout the day, which he continues to do. Now Leonard eats lots of proteins, such as fish, pork and chicken, and weighs everything he eats on his kitchen scale. He’s found that eating the right food in the right quantities helps him properly fuel his body for his workouts.

“Be informed. Read labels. Know what you are eating and how much.” — Tony Leonard

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Answering the Wake-Up Call By Christin Parsons

Vanessa Caswell-Rodgers left her doctor’s office in tears in December 2010. She had just heard the results of her physical and was told sternly by her doctor that she was “literally killing herself.” Despite it being two weeks before Christmas, a little early for a New Year’s resolution, she decided to start changing her life for the better the very next day. Now, 100 pounds lighter and the founder of a movement to fight obesity, Caswell-Rodgers isn’t looking back and stays focused on living a healthy lifestyle.

GOALS Caswell-Rodgers’s main goal was to lose some weight and be able to get off of some of her medications. Weighing more than 300 pounds and facing high cholesterol, diabetes and high blood pressure, she was determined to improve her health so that these issues wouldn’t cause a fatal stroke like her aunt had suffered. Three years later, she’s off one medication and hopes to be able to stop taking another.

“Health is life. If you don’t have good health, you won’t have a good life.” — Vanessa Caswell-Rodgers

Caswell-Rodgers lost 100 pounds in 13 months when she began her journey, and her ultimate goal is to lose 40 more for a total weight loss of 140 pounds. Through healthy eating and exercise, she hopes to achieve her goal in 2014. She also wants to encourage and inspire others to change their lives and regularly speaks at various health engagements to spread the word on fitness and health.

MOTIVATION Caswell-Rodgers lost both her aunt and her mother to issues related to obesity. She now advocates for others to make healthy changes, and started a movement called Annie’s Scale Back that meets to take group walks and helps others fight obesity. The vision of Scale Back is to promote healthy living through lifestyle change and exercise, cultivate a positive attitude for others who are becoming healthy and to help prevent life-threatening diseases caused by obesity. The participants in Annie’s Scale Back along with her mother’s wish for her to give the organization 100% keep Caswell-Rodgers motivated to continue her weight loss journey.

WORKOUTS The day after that eye-opening doctor’s visit, Caswell-Rodgers started walking on her treadmill. She walked 15 minutes every day and eventually increased her distance to three miles, even incorporating some running into her workout. She continues to walk on her own and with Annie’s Scale Back, and also occasionally takes fitness classes.

NUTRITION

HEALTH+FITNESS | Januar y 2014

Nutrition has played a huge part in Caswell-Rodgers’s success. Instead of her usual three to four soft drinks a day, she now drinks lots of water, and in place of fried food she started incorporating salads into her diet. Caswell-Rodgers grills, bakes or broils all of her food, and enjoys teaching others how to cook and prepare healthy food. She also avoids eating after 7:00 p.m. and consumes six small meals per day.

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BACK ON THE SADDLE “With whatever activity you happen to love, you have to get back on the horse.”

HEALTH+FITNESS | Januar y 2014

— Jimmy Reed

While cycling is not America’s favorite pastime, it has its up and downs, and Jimmy Reed, 57, co-owner of Marx-Bensdorf Realtors, experiences the good, the bad and the broken.

But Reed wasn’t thrown off of a horse in some lush field. He was bumped off his bike during a road race in east Tennessee. The crash left him with road burns, five broken ribs and a shattered right collarbone.

Reed has been riding since 1983, and was sold on the sport after placing fifth in his first race.

“The drive home was a little uncomfortable,” Reed said.

“It sucked me in to it,” Reed said. “I remember how painful and fun it was at the same time. It’s a crazy addiction.”

Like any injury needing assistance, Reed met with doctors, but not until he drove more than 200 miles to Memphis to see the doctors at OrthoMemphis.

From then on Reed has competed 12 to 15 times a year, finishing without a scratch in most races. “Some race courses are truly dangerous, but I got banged up on a fairly unchallenging turn in the road,” Reed said. In many cycling accidents, when one falls, the rest come tumbling after, which is what happened to Reed. “With whatever activity you happen to love, you have to get back on the horse,” Reed said.

Twenty plus years of riding will take its toll on any body. As an endurance athlete, Reed has go-to surgeons. “Randy Holcomb at OrthoMemphis was shaking his head when looking at the x-ray,” Reed said. Prior to this accident, Holcomb operated on Reed multiple times. However, with Holcomb unavailable for a quick surgery, Reed was referred to and operated on by doctors David Brown and Kenneth Weiss, also of OrthoMemphis.

Reed was familiar with Weiss and Brown’s work through his wife, Janice, who also lives an active lifestyle that requires medical attention from time to time. It’s been nearly six months since Reed’s late-July accident, and he’s almost fully recovered. “The recovery time was slower than past experiences given all the damage,” Reed said. “But I am very happy to be back riding.” The doctors told Reed that his surgery was as successful as they hoped it would be. After a shattered collarbone, he can expect to regain full range of motion within a few months, progress which he also contributes to Casey Malone in the rehab department of OrthoMemphis. Through hard times and broken bones, Reed manages to hop back on the saddle and do what he loves. “Folks that are truly passionate about their activity are blessed,” Reed said. “The friendships you make with like-minded people are really a blessing.”

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NEW YEAR, NEW YOU:

By Marcia Scott

HOW TO SET AND ACHIEVE YOUR RUNNING GOALS

As with the beginning of every New Year, many of us have health and fitness goals in mind that we want to achieve over the next 12 months. Whether it be to get off the couch and start moving, or to qualify for the Boston Marathon, you need to have specific, attainable goals in mind as well as a plan in place to help you achieve them. Here are a few tips for setting and achieving your New Year’s running/fitness goals.

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

SET MEASURABLE, ATTAINABLE GOALS Don’t just say, “I want to start running” or “I want to get faster.” Make your goals specific such as, “I want to run a 5K without stopping,” or “I want to run a marathon in less than four hours.” This will give you very precise goals to achieve, and you’ll be able to quantify whether or not you meet them. Also, keep in mind that you want to set attainable goals. While you want to push yourself to achieve your best, you don’t want to set your goals so high that they’re out of reach. Be aware of what is realistic to achieve in the coming year, and set your goals accordingly.

HEALTH+FITNESS | Januar y 2014

HAVE MILESTONES ALONG THE WAY

Set benchmark goals throughout the year to gauge your progress. Having smaller goals to hit throughout the year will help you stay on track to achieve your end goal. For instance, if you want to run a half marathon in 2014, plan to complete a 5K in the spring and a 10K in the summer so you’re on track to run the half marathon by the end of 2014. Plus, having smaller goals will give you things to celebrate throughout the year as you set your sights on your ultimate goal.

HOLD YOURSELF ACCOUNTABLE We all know that the majority of New Year’s resolutions and goals fall by the wayside by the end of January. Don’t let that be you! Write your goals down and have them as a daily reminder on your bathroom mirror. Tell friends and family what you want to accomplish. Go ahead and sign up for that half marathon or marathon so that it’s already paid for. Find a buddy to run with or who shares the same goal and keep each other motivated. Whatever it takes for you to stay on track in achieving your goal, do it!

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F I T P RO F I L E

The New Barre in Town Tucked away in the hustle and bustle of Memphis’ trendy Overton Square is a renovated studio that’s home to Cardio Barre, Memphis’ newest fitness craze. With all of the restaurant-bars opening in the same area it’s easy to get confused, but the barre with two R’s will surely slim your waistline rather than increase it. From coast to coast, and now in the MidSouth, people are turning to the balletinspired cardio workout in hopes of creating long, lean dancer-like silhouettes in a fun, low-impact way without the pointe shoes. Memphis Cardio Barre owner Allison Steward began dancing at the age of six. She then danced her way through college before moving to Los Angeles to dance professionally. After dancing in gigs that included music videos and the MTV Video Music Awards, Steward returned to Memphis to pursue a career in medical sales when she began longing for a passion project authentic to her identity. “When looking at the market, we didn’t have anything [in Memphis] similar to Cardio Barre,” Steward said. “Obviously barreworkouts in general have become big across the board. They’re all fantastic, but I couldn’t

HEALTH+FITNESS | Januar y 2014

Cardio Barre owner Allison Steward teaches The Ballet Style Workout in her Overton Square studio.

find anything that had the cardio aspect and also took a holistic approach to working out. Cardio Barre has that with the toning, lengthening and cardio aspect. I thought it was something different, and it’s something everyone needs.” Cardio Barre uses a high-energy, low-impact approach to exercising that combines barre work and light weights with continual motion. The class is broken down into different sections ensuring a total-body workout. Using the barre is standard for dancers, and is suggested as a great tool for fitness fanatics for its ability to provide balance and centeredness so more focus can be put on the muscle groups being used. Barre work is also thought to enhance coordination and improve alignment. As if the idea of gaining increased balance, coordination, alignment and centeredness isn’t appealing enough, Cardio Barre also aims to supplement the mind. Steward says one way that Cardio Barre is unique is because all Cardio Barre instructors embark upon a month-long teacher-training course that includes training based on motivational guru Anthony Robbins’ teachings. A motivational concept is brought into each

By Kerri Harper

Cardio Barre class with the goal of nourishing the mind and body. “You come in and you get a physical, fullbody workout, but you also get to work out your mind,” Steward said. “I think a fit body equals a fit mind and vice versa. We felt the need to bring that here to Memphis. “I really believe in the holistic approach,” Steward said. “I think you can have the fittest body in the world—skinny, cut and toned— but if you’re not mentally strong, then none of that matters. Mentally you could be the most positive human being in the world, but if you’re not taking care of your body, then how long does that hold out? I think the reason we bought this particular franchise is because people become strong mentally and physically.” No Julliard education or dance lessons are required to reap the benefits of Cardio Barre. All you need is an hour in the Overton Square studio at the barre. The studio uses the same barre system as you would expect in a ballerina’s dance studio. You won’t need a tutu or pointe shoes, but leggings or yoga pants would help so you could see your alignment in the studio’s fully mirrored room. A bun also wouldn’t hurt because you’ll be

F I T P RO F I L E sweating by the six-minute mark of class while you drop it like it’s hot in your plié squat-series. Don’t fret if you’ve never done a plié squat or you haven’t pointed your toes since junior high cheerleading tryouts. Steward says Cardio Barre is not just for dancers. She suggests that after three or four beginner classes you’ll be right on cue to move through the classes. At the beginning of every section, instructors explain the vocabulary and movements so nondancers and beginners can fully understand the proper form. The instructors are quick to adjust and teach beginners because unlike many other fitness certifications, Cardio Barre’s month-long certification process also requires instructors to have at least four years of classical ballet training. I can attest to Steward’s instructors’ guidance as I tried instructor Lacey Winter’s class as a beginner who’s never taken a dance lesson outside of the “Cupid Shuffle.”

Instructors Lacey Winters & Allison Steward

My nervousness was quelled once I dropped down into my first plié squat and Winter came to show me the proper technique to get the appropriate tucking motion. She then adjusted me over and over, and taught me how to correctly use the barre to balance and align myself. Before I knew it, I was pointing my toes and holding second position with the rest of class. Winter then coached us through

the fast-paced weighted arm series before closing class with a grueling abdominal series that made the smallest sneeze uncomfortable just hours later. In just an hour’s time, I had a total-body workout while unknowingly having my first ever dance lesson. Steward is happy to meet so many beginners and share her joint passion for fitness and dance. She says women are feeling empowered and using their minds and bodies in each class to overcome daily struggles. But one thing she is most proud of is the opportunity she has to watch her instructors, including Winter, personally develop and reconnect with their passions and share them through teaching others. “You don’t have to be a dancer to do Cardio Barre,” Winter said. “It’s more about being in a fun, high-energy group-class environment. I feel like we can interact more with our clients during class. I love being able to motivate and inspire people, and watch not only their bodies change, but see their posture and self-confidence grow as well.” In 2013 a life-changing opportunity came for Steward and her team of instructors. How will the opportunity show up for you in 2014? Cardio Barre is located in Overton Square. For a class schedule go to www.cardiobarre.com/memphis-tn/

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F I T P RO F I L E

ANASTASIA WISEMAN VITALS:

Age 26. Married to investment banker, Matthew Wiseman.

YOUTHFUL AMBITION:

“I was born and grew up in Russia. My grandmother was an opera singer. I started dancing when I was three and then studied singing. Everything led to me becoming an actress, but then my sister went to college in America and I decided to follow her. Since college I’ve worked as a fashion model and celebrity consultant.”

EDUCATION:

Graduated magna cum laude from Christian Brothers University with a degree in marketing.

NOTABLE FOR:

Reigning 2013 Mrs. Memphis America and winner of 2012 Mrs. Europe International.

LIFE’S WORK:

Founder of Say Ft. [fit], a non-profit charity that provides assistance to women and children living in poverty in disease from Russia to Memphis to Haiti.

FAVORITE MEMPHIS RESTAURANTS:

Paulette’s and Flight. I also love the wonton soup at P.F. Chang’s.

HEALTH+FITNESS | Januar y 2014

STRANGEST WORKOUT:

One of the most effective workouts for me is wearing high heels for nine hours a day. You can see me in pumps at the airport, store, doctor and the office. One might say it’s unhealthy and not good for your feet, but my secret is to always keep different pairs of shoes under your desk and in the car. Changing shoes often will change the position of your foot. [Editor’s note: “Heel hop” is the name given to a Los Angeles fitness craze that teaches exercise in high heels to strengthen core leg muscles.]

ODDEST DIET SECRET:

WISEMAN COMPETING AT THE MRS. TENNESSEE AMERICA PAGEANT

Watermelon. I drink a glass of watermelon juice every day, and snack on frozen watermelon.

ALTERNATIVE HEALTH REGIMEN: Acupuncture six times a year.

F I T P RO F I L E

HOW DOES A RUSSIAN TEENAGER BECOME AN AMERICAN BEAUTY QUEEN?

By Michael Goode

Confounding expectations with her drive and determination is the only explanation for Anastasia Wiseman’s fairytale story. As a teenager growing up in Russia, Wiseman dreamed of attending college in the United States. After graduating from high school in Russia at the age of 16, she passed an entrance examination at Christian Brothers University where she would eventually graduate magna cum laude. Adapting quickly to American sports, Wiseman learned to play tennis, made the tennis team and earned an athletic scholarship. Her first love in Memphis was St. Jude Children’s Hospital, where she aids in fundraising through her website and Facebook page. With a degree in marketing, Wiseman takes full advantage of social media to network her charitable efforts that also include orphanages in Russia and Haiti. “I visit St. Jude at least four times a year,” Wiseman said. “It’s an inspiring place that spurred me to begin my charity for children. I donate all of my professional income to charity.

Ana stasia and Mat t Wiseman are with St.Jude patient and Say Ft. Ambassador Lionel Holl ins.

“Our company symbol for Say Ft. (fit) is a watermelon because it has anti-cancer compounds in it. We buy watermelon-themed presents for children and the watermelon logo is on all of our clothing. When I meet with donors, I joke and say, ‘Thanks a melon for all your support.’” Wiseman won the Mrs. Europe International beauty pageant in 2012 before winning the Mrs. Memphis America crown in 2013, which is a qualifier for the Mrs. America pageant. “These are not simply beauty pageants,” Wiseman said. “Philanthropic activity is 50 percent of the judging for Mrs. Europe and is an important part of the Mrs. America competition. I want to help others as a way of giving back. One hundred percent of my professional income from appearances and endorsements goes to Say Ft.”

For more information about Anastasia Wiseman and Say Ft, visit www.Facebook.com/SayFt.org or www.Awiseman.org.

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HEALTH+FITNESS | Januar y 2014

With her days often spent in formal pageant attire as an ambassador and spokesperson, Wiseman squeezes in a workout every day. “I try to work out six days a week, but I vary my routine to keep it interesting,” Wiseman said. “I go to several local gyms, ice skate at the Overton Park Zoo ice rink, take Zumba and boxing classes and do the P90X® workout. On my off day, I like to do Callanetics® alone.”

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

Telika Howard AGE: 33 OCCUPATION: Self-employed freelance writer/editor. SPORTS: Running and yoga. FAMILY: Married for 12 years; we have seven awesome kids, ages 2 to 14. WW EVENTS: I competed in the 2013 Color Vibe 5K, the 2013 Germantown Half-Marathon and the 2013 Bank of Chicago Marathon.

“It’s such a high when I reach the finish line!” I ❤ RUNNING: I started running in the summer of 2011 after hating it all my life. By 2013 I started competing, and love what can be accomplished when you push through the difficulty and pain. It’s such a high when I reach the finish line! OBSTACLE COURSE: Finding time has been an obstacle, but getting up early and giving up TV and social networking helps a lot. In just two 30-minute television shows, I can do 15 minutes of yoga and run four to five miles! WW IN TRAINING: I was so broken-hearted when the St. Jude Marathon was canceled due to weather. My goal was to run two marathons this year then retire, but I plan to go ahead and train for and run in next year’s St. Jude Marathon. FAVORITE FOOD: I don’t know the last time I went to a restaurant, but I love to cook chicken or turkey casserole. It’s a great way to get my kids to eat their veggies! WW GEAR: My running shoes are some old school Champions. They’re super comfortable and basic without a thick sole. They keep me grounded. BUCKET LIST: Next on my bucket list is to get a black belt in some type of martial arts. I want people to say she’s small but can really kick butt!

HEALTH+FITNESS | Januar y 2014

IF YOU COULD HAVE DINNER WITH ANYONE FAMOUS, WHO WOULD YOU CHOOSE? It would be President Barack Obama. I’m from Chicago and love everything that’s been accomplished since he became president. SUPERPOWER: I would love the ability to read minds. I’m always wondering what people are thinking, and I would love to spy on my husband’s and kids’ minds when I’m talking to them. VICE: Biting my nails. I hate that I do it, especially since my nails naturally grow long, but when I’m deep in thought I chew away. QUOTE: “I can do all things through Christ who strengthens me.” – Phillipians 4:13. And I truly believe it.

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

Interview by Hailey Thomas. Photo by Sarah McAlexander.

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

Daurie Schwartz AGE: 40 OCCUPATION: Owner, Schwartz Electric Co., Inc. SPORT: Cycling and Running FAMILY: Daughter, Chloe, 10, and mom, Susan. FIT CLUB: 901 Racing Cycling team WW EVENTS IN 2013: Rockabilly Grand Prix, and I am in charge of putting on the Tiger Lane Crit Series with my team, 901 Racing. I didn’t do too much racing last season due to work and other responsibilities, but I am doing a lot of cross-training and riding now to get a jump start on next year. FAVORITE FITNESS ACCOMPLISHMENT: My biggest accomplishment is coming back after seven years of not competing and being able to race competitively in such a short period. I ❤ CYCLING: I have been cycling since the early 1990s (aside from my seven-year sabbatical). I enjoy getting out with my friends and teammates and having a good time. You never know what is going to happen on a long base-mile ride. One simple comment or joke can set the tone for the whole ride and make the day. I’m lucky to be a part of such a wellrounded team (901), and have certainly made some lifelong friends.

HEALTH+FITNESS | Januar y 2014

OBSTACLE COURSE: In November of 2010, my dad, Steve Schwartz, passed. I worked for him basically since I got out of high school. One day he was here and the next he was gone, and I feel like I overcame

major obstacles to keep our business running. Once you lose a parent you lose that person you looked to for all the answers your entire life, and that’s difficult. He was able to make friends and gain respect from a multitude of people. I can only hope to do the same in my life. WW IN TRAINING: I’m planning on running the New Orleans Half Marathon in February, and possibly the Herb Parsons Half Marathon. Recently, I have started running more and have gradually upped my miles. I’m not a fast runner, but I mainly do it to compliment my cycling. BEST EATS: Saigon Le. I order twice-cooked white noodles with vegetables and tofu. I have been vegan since I was 16. I don’t even have to order anymore; they know what I want. WW MUST-HAVES: I ride a Parlee Z5 SL road bike and Open 0-1.0 mountain bike. I run in Brooks® Ghosts. BUCKET LIST: I would like to hike the entire Appalachian Trail, but making time for that may be hard to do until I retire! IF YOU COULD HAVE DINNER WITH ANYONE FAMOUS, WHO WOULD YOU CHOOSE: In all honesty it would be George W. Bush. He is quite the mountain biker believe it or not, and I really appreciate what he does for our wounded veterans. SUPERPOWER: Lungs that would offer an endless supply of O2 regardless of effort. VICE: I order too much stuff online. If there isn’t a package on the way I feel unfulfilled. MANTRA: Any time I get down or discouraged I tell myself that life’s too short.

“I’m lucky to be part of such a wellrounded team (901), and have certainly made some lifelong friends.”

Interview by Hailey Thomas. Photo by Sarah McAlexander.

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FOOD

A New Year, Time to Go Nuts!

By Kerrieann Axt

Rich in monounsaturated fats, protein and heart-healthy nutrients, nuts make a great addition to a healthy diet. Highly portable and easy to eat, nuts are a perfect snack, a great crispy topping for broiled vegetables or a welcome crunch on an otherwise boring salad. But there are more ways to enjoy nuts and reap their many nutritional benefits. This year try to see them in a whole new light by trying nut butters.

Peanuts

Hazelnuts

Even though peanuts are considered a legume, it would be impossible to write a nut butter article that didn’t mention the greatest American lunch staple of all time: the PB & J. All-natural peanut butter (look for an ingredient list of peanuts and maybe salt, but no added oils) is a great source of antioxidants and heart-healthy monounsaturated fats, and also contains good amounts of vitamin E, folate and protein. Peanut butter smeared on a few pieces of apple, or paired with another fruit, makes an energizing pre-workout snack. You can also try a more unconventional use of peanut butter by adding it to a chocolate protein smoothie (can you say, “Healthy candy bar?”). Or try replacing oil in a favorite muffin or quick bread recipe with the same amount of peanut butter. It adds moisture and an awesome flavor when paired with chocolate, vanilla or banana-based recipes.

High in fiber, vitamin B and magnesium, this indulgent nut contains one of the lowest amounts of saturated fat. Place about one cup of peeled hazelnuts in a 400-degree oven until lightly toasted (and stop to enjoy the scent in your kitchen— the smell is incredible), then blend in a food processor with about one tablespoon of cacao and a little bit of honey. This makes a wonderfully lightened version of Nutella.

Almonds

HEALTH+FITNESS | Januar y 2014

Almond butter was a health food specialty item a few years ago, but now can be found on grocery store shelves everywhere. Almonds are actually capable of lowering cholesterol, reducing the risk of diabetes and lowering chances of weight gain. Try almond butter on a toasted sprouted grain bagel with a small drizzle of honey for a mid-afternoon power snack.

Macadamias Don’t discount macadamia nuts just because they are high in calories. Macadamias are a particularly rich source of Omega-7 fatty acids, which can significantly reduce unhealthy cholesterol. Blend macadamia nuts in a food processor for about one minute, or until the oils start to release. Add one tablespoon of maple syrup to pull everything together, a little maple or vanilla extract and a pinch of salt. Use this rich nut butter on apples, wholegrain crackers or mix with a little soy sauce, cayenne, garlic and ginger to use as flavorful sauce for rice and stir-fried veggies.

Cashews Cashews have five grams of protein per ounce, and contain essential minerals such as phosphorus, zinc and copper. Cover one cup of cashews with water for two to three hours, then drain. Blend cashews in a food processor or a high-powered blender, add honey or sweetener of your choice (and a little water to get the desired consistency), then spoon a dollop over a sliced banana and sprinkle with a pinch of nutmeg. Delicious for dessert or a morning snack!

BUT DON’T STOP HERE.

Equally tasty options include pecans, pistachios, walnuts and even Brazil nuts. Homemade nut butters are not difficult to make, and while they taste much better than the store bought versions, they are also much more perishable. Make nut butters in small batches, and store covered in the refrigerator for up to a month. To make spreading easier, let nut butters come to room temperature, or add a little bit of coconut or grape seed oil when you blend. Typically, one cup of nuts will yield about a ½ cup of nut butter. With the beginning of a new year, you’ve got loads of time to enjoy some wonderful new tastes and textures, so go nuts and try them all!

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F I T P L AT E

Protein-Packed Vegan Chili for the New Year Recipe provided by Get Fresh Memphis Jump-start your healthy eating plan with this low-fat, high-protein chili recipe. With a combination of tempeh, beans and quinoa, each warm bowl of this vegan chili is packed full of plant-based proteins, fiber and disease-fighting antioxidants. Hearty ingredients like beans satisfy you longer and help regulate blood sugar while tempeh and quinoa offer complete high-quality proteins. Dig in and enjoy!

Vegan Chili: Makes 4 to 5 quarts and freezes well.

q 3 tablespoons chili powder

q 1 tablespoon olive oil

q 3 tablespoons Nikkiâ&#x20AC;&#x2122;s Hot A** Seasoning (or substitute 4 tablespoons of chili powder)

q 1 /2 chopped onion q 2 bay leaves

q 1 can (15 oz.) kidney beans, drained and rinsed

q 2 teaspoons sea salt q 3 teaspoons cumin

q 1 can (15 oz.) garbanzo beans, drained and rinsed

q 2 tablespoons oregano q 2 stalks celery

q 1 can (15 oz.) black beans, drained and rinsed

q 1 jalapeno, finely chopped

q 1 package (16 oz.) of frozen sweet corn, thawed

q 3 cloves garlic q 1 can (7 oz.) green chilies

q 1 1/2 cups prepared quinoa

q 1 package tempeh, crumbled q 3 cans (28 oz.) whole peeled tomatoes, crushed

HEALTH+FITNESS | Januar y 2014

Heat olive oil in large pot over medium heat, stir in onions, bay leaves, cumin, oregano and salt. Cook until onions are tender, then mix celery, jalapeno, garlic and green chili peppers. When vegetables are heated through, mix in tempeh, reduce heat to low and let cook five minutes.

Mix in tomatoes and season with chili powder and NHA seasoning. Stir in kidney beans, black beans and garbanzo beans. Bring to a boil, reduce heat to low and let simmer 45 minutes. Stir in corn and quinoa. Cook five more minutes. Serve hot.

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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.

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N UTR ITION

JUICE CURIOUS?

GET THE LOW DOWN ON ALL THINGS JUICE, AND HOW BEST TO EXPLORE JUICING FOR YOUR BODY AND LIFESTYLE. In cities throughout the U.S., juice bars are popping up like the trendy coffee shops of the last few decades. Olympic athletes are juicing — beet juicing in particular — claiming better times and more endurance. Raw juice cleanses for detoxification and weight loss are all the rage among celebrities and health gurus alike. So what’s all the fuss? By Arielle Moinester

LET’S GET RIGHT TO IT — WHAT ARE THE REAL BENEFITS OF JUICING? Imagine sitting down to eat a bowl of raw kale, four celery stalks, a few carrots, a beet, a lemon and a hunk of ginger. Sound tasty? Regardless of their health benefits, we’re not likely to ingest this many raw vegetables and fruits in one sitting. But if we throw all of these nutritious veggies in a juicer, we get all the vitamins and minerals in a delicious drink we can happily sip anywhere. By extracting most of the plant fiber, the juicing process allows us to get a lot of nutrients that would otherwise be nearly impossible to consume in one sitting. Of course fiber is also an important part of the diet, so when sacrificing fiber for the plentiful vitamins and minerals of raw juices, you should be conscious to incorporate fiber in other meals as compensation. Most juicers eat a lot of fresh vegetables and fruits, too!

HEALTH+FITNESS | Januar y 2014

9 JUICY TIPS

JUICES VERSUS SMOOTHIES. Juicers extract juice and remove most of the fiber from produce, whereas blenders incorporate all of the contents into smoothies. Green smoothies are a great way to get most of the benefits of juice and keep the fiber, though digestion is not quite as quick as with juice. You might also find that the juices of some vegetables taste better than their smoothie counterparts, like carrot or celery smoothies. MORNING BOOST. Start your morning with a green juice or smoothie instead of your normal breakfast. The benefits of quick digestion and absorption are best felt on an empty stomach. Starting with your first meal makes it easier to evaluate how juicing makes you feel. GO GREEN. Dark, leafy greens are the powerhouse of the juice world. Incorporate as many of them in your juices and smoothies as you can to get the most bang in your drink. According to Jill Nussinow, MS, RD, a culinary educator in Northern California and author of The Veggie Queen, greens are the number one food you can eat regularly to help improve your health.

IS THERE ACTUALLY ANYTHING SUPERIOR TO THE NUTRIENTS FROM JUICE VERSES WHOLE PLANTS? The short answer is no. The longer answer is that while there is no scientific evidence for the superiority of nutrient or enzyme delivery through juicing, there is a benefit to incorporating liquid nutrient consumption in your diet. Digestion is one of the most energy consuming functions in the body. In fact, according to Yuri Elkaim, nutritionist and author of Eating for Energy, digesting a meal completely can expend up to 80 percent of your body’s energy and take anywhere from one to nine days. According to Dr. Norman Walker, author of Fresh Vegetable and Fruit Juices, when we drink raw vegetable juices “the situation is entirely different, as these [micronutrients] are digested and assimilated within 10 to 15 minutes after we drink them and they are used almost entirely in the nourishment and regeneration of the cells, tissues, glands and organs of the body…the entire process of digestion and assimilation is completed with a maximum degree of speed and efficiency, and with minimum effort on the part of the digestive system.” Supplementing the diet with raw juice and smoothies has produced increased energy and tremendous health benefits for many people, but the best evidence is whether it works for you.

COMPLEMENTING GREENS. Juicing greens alone may be unpalatable, particularly if it’s new for you, so combine them with other vegetables and fruits. Adding lemon is a great way to cut the “grassy” taste. Apple also adds sweetness and is a sub-acid fruit, so it digests well with the greens and lemon, engaging the same gastric enzymes for quick digestion. MIX IT UP. Different vegetables and fruits provide different health benefits. Mix up your leafy green varieties and other veggies and fruits to get a full range of vitamins and minerals. This can be particularly fun and easy during farmers market season. ORGANIC VERSES CONVENTIONAL. Not all fruits and veggies are created equal. If you can’t access or afford to purchase all organic ingredients, a good rule of thumb is to reference the “Dirty Dozen” list of conventional produce that tend to have the highest pesticide content. SHELF LIFE. If you’re juicing at home, try to drink your juice right after making it, or at least in the same day, to get maximum benefit from the live plant enzymes, vitamins

and minerals. Because raw juice is not pasteurized, it can also develop harmful bacteria if left unrefrigerated or kept longer than a few days. BUY LOCAL. If you’re hesitant to invest in a juicer or just don’t want to deal with the mess, start your exploration with your local juice bar. Juice bar staffs tend to be knowledgeable and very happy to answer questions. Just be careful to avoid mainstream chains that use sugary syrups and mixers and are not actually making raw juices from fresh fruits and vegetables. Subscription cleanses are also increasingly available if you’re looking for tailored juice packages over multiple days, like the Mini and Premium cleanses now offered by The Cosmic Coconut juice bar and café. HEALTH FIRST. If you’re considering a major change in your diet, with juice or otherwise, and you have any pre-existing health conditions or are taking prescription drugs, it is always best to consult your healthcare provider first.

N UTR ITION

CHOOSE A ROUTINE THAT’S RIGHT FOR YOU.

THE COSMIC COCONUT’S “GO GREEN DAILY DETOX”

Experimenting with juices and smoothies can be an easy and nourishing boost to your daily routine, and a quick and delicious way to take in much more plantbased vitamins, minerals and enzymes. Once you start to experiment, your body will tell you much of what you need to know. Notice how you feel after you eat or drink. Do you have increased energy and mental clarity, or do you feel sluggish and bloated? Are you sleeping well, or do you feel restless? We know that food has the power to heal and to harm our bodies. Try these tips, experiment with the recipes, listen to your body and have fun!

This juice is a great way to start every day and get those dark, leafy greens first thing in the morning. If you become a big fan, feel free to increase the recipe and keep sipping through lunch. q 5 large pieces of kale (or other dark, leafy green as you rotate) q 1 medium cucumber q 1 medium-large apple q 3 celery stalks q 1 /2 inch fresh ginger, or to taste q 1 medium lemon

Arielle Moinester is co-owner of The Cosmic Coconut juice bar and café, an agricultural economist who works to support the livelihoods of small-scale farmers in Africa and Asia, cofounder of the international fair trade women’s craft organization Manos de Madres and a health and wellness enthusiast who never met a juice or smoothie she could refuse.

Peel the rind from your lemon and juice ingredients one at a time in a high-powered juicer. Drink up and shine all morning! Yields approximately 16 ounces. Courtesy of The Cosmic Coconut juice bar and café in Memphis, TN. www.cosmiccoconut.com

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HEALTH+FITNESS | Januar y 2014

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N UTR ITION

WHAT TO KNOW ABOUT GENETICALLY MODIFIED ORGANISMS Prince Charles has called them the “biggest environmental disaster of all time.” Recently in Washington state, an initiative to label foods containing genetically modified organisms (I-522) failed by fewer than ten points, with genetically modified crops kingpin Monsanto paying $4.5 million to defeat the ruling and protect their cash flow. Last year, California agribusinesses DuPont, PepsiCo, Kraft Foods and Monsanto spent $45 million dollars to shut down the Right to Know Act, which would have required labeling foods containing genetically modified organisms (GMOs). Meanwhile, as recently as July of this year, proof has been found linking the pesticides in genetically modified corn directly to leukemia in lab rats. The Journal of Hematology & Thromboembolic Diseases published a report indicating biopesticides, known as Bacillus thuringiensis (Bt), engineered into genetically modified crops as a cause of blood abnormalities from anemia to hematological malignancies (blood cancers) such as leukemia. With all this fuss, just what are GMOs, and why are companies spending so much to hide them in the food we eat? The term “genetically modified organism” applies to plants of all types, as well as many of the foods and livestock feed crops grown in the United States. GMOs are currently deemed as safe by the FDA, though scientists have concerns about long-term health effects as health needs for American citizens change. Health effects of primary concern to safety assessors at the insertion of a new gene into an organism are production of new allergens, increased toxicity, decreased nutrition and antibiotic resistance. Food allergies have increased in the United States to over 5% of consumers, with countless people experiencing symptoms of gluten intolerance. Why is this food affecting us in such a way? The genetic material of the altered food survives cooking and the gut, and has been shown to enter the bloodstream of humans, bringing its bionic double-stranded RNA into our bodies, potentially silencing our own genes. When female rats were fed the same GMO corn we buy at the store, 70% of them died prematurely.

By Robin Beaudoin

Misgivings about GMOs are widespread, with the actual modification process being the main culprit. Cross-pollination, or selective pollination, is widely misconceived as the same process as genetic modification, which could not be more false. For centuries farmers have taken the strongest plants from successful harvests and planted them with other strong seeds of the same variety. For example, a hardy corn plant is planted with a large corn plant to produce a large, strong plant through natural breeding. Where GMOs differ is that up to 15 different species, including animal genes, may be combined in a lab to fend off various viruses or kill insects that eat a particular plant. These genetically modified plants produce crops that grow faster and are resistant to weather and pests, saving money for farmers and the food industry. However, the effect on humans, the environment and certain ecosystems is not yet known. Scientists are concerned that bacteria living in the guts of humans and animals could pick up an antibioticresistance gene from a genetically modified plant before its DNA becomes completely digested. What this essentially means for us is that a Z-pack from the clinic no longer works on your sinus infection, and you may need a progressively stronger antibiotic each time. Serious health concerns ranging from food allergies and infertility to diabetes, ADHD and cancer have been linked to consuming genetically modified foods, but not proven, though little has been proven until recently regarding health concerns resulting from genetically modified foods even though certain bans and government-mandated restrictions have been applied. The following is a list of countries requiring GMO labeling, special approval for genetically modified imports or who have banned GMOs:

China Japan Sri Lanka Thailand UK Greece

HEALTH+FITNESS | Januar y 2014

Spain

France Philippines Norway Austria Germany Ireland (bans all cultivation of GMOs) Saudi Arabia (bans growing GMOs as well as importing genetically modified wheat) Brazil Paraguay

N UTR ITION WHAT FOODS ARE MOST LIKELY TO BE GENETICALLY MODIFIED? HOW CAN I REDUCE EXPOSURE TO GMOS?

WIDELY AVAILABLE NON-GENETICALLY MODIFIED BRANDS ALREADY AVAILABLE IN THE MEMPHIS AREA INCLUDE:

For retail consumers the simplest way to avoid consuming GMOs is to buy the most commonly modified foods in their organic form. Organic products including meat and produce cannot intentionally include any GMO ingredients. The top offenders are canola oil, corn and corn products like corn syrup, almost 90% of cotton and cottonseed oil, papaya, soy, sugar from sugar beets (which is used primarily to sweeten breakfast cereals) and some squash. They are also in many processed foods, hiding in the ingredients that most consumers aren’t very knowledgeable about, such as lactose, soy protein isolate, glycerin, sorbitol, whey, corn syrup and so much more. Soy protein isolate is the main ingredient in tofu and tempeh. Fish farmers are pushing for genetically modified, farm-raised salmon. Farm-raised fish typically lacks healthy levels of omega-3s, so look for “wild caught American” on the fish labels, or ask your fishmonger for more information.

DAIRY AND BEVERAGES

GMO foods are hard to avoid. It’s not easy to completely eliminate GMOs from your diet unless you cut back significantly on using packaged or processed foods and choose organic. In the United States, manufacturers don’t have to label items that are genetically modified as such. It’s important to remember that the term “natural” cannot be trusted to keep you safe. The Food and Drug Administration website offers the following regarding its definition of natural: “The FDA has not developed a definition for use of the term natural or its derivatives. However, the agency has not objected to the use of the term if the food does not contain added color, artificial flavors or synthetic substances.” Foods that are certified organic cannot by law contain genetically modified ingredients. You can also look for a label that reads, “NON-GMO Project verified,” indicating a third-party has verified that the product is free of GMOs. NON-GMO Project is a non-profit organization committed to building and preserving sources of non-GMO products, educating consumers and providing verified non-GMO choices.

Earth Balance, Silk, Blue Diamond almond milks, Organic Valley milks, GoodBelly, Stash Tea and Whole Foods’ 365 brand.

BAKING MIXES AND GRAINS Annie’s (most products), Immaculate Baking (most products), Arrowhead Mills, Hodgson Mill, PJ’s Organics (frozen) and Van’s Natural Foods.

SNACKS Garden of Eatin’, Guiltless Gourmet, Health Valley Organic, Nature’s Path, KIND bars, CLIF and GoPicnic (available at select Malco theaters).

SOUPS Amy’s Kitchen, Imagine and Pacific Natural Foods.

MEAT ALTERNATIVE PRODUCTS Nasoya and WestSoy.

ALL TRADER JOE’S BRANDED PRODUCTS ARE FREE OF GENETICALLY MODIFIED INGREDIENTS. A six-

thousand-strong campaign to bring a TJ’s store to Memphis is active on Facebook, at https://www.facebook.com/MemphisTraderJoes. The Institute for Responsible Technology offers a free shopping guide in iTunes app store, as well as tips on shopping GMO-free at www. responsibletechnology.org. To learn more about the survival of altered genes (even after cooking), and the impact on our ecosystem, visit www.gmo-awareness.com.

HEALTH+FITNESS | Januar y 2014

JANUARY EVENTS 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 5, 2:00PM Memphis Winter Off-Road Race Series– ALL RACES The distances for these races are 3k, 5k, 8+K, and 10k. Memphis, TN www.memphisrunners.com

COMING IN FEBRUARY

SUNDAY, JANUARY 5, 2:00PM Memphis Winter Off-Road Race Series–3k Meet at the Doughboy Statue in Overton Park for a brisk sprint to get your position before the trails. Respect the golf course in the last half. Memphis, TN www.memphisrunners.com

HEALTH+FITNESS | Januar y 2014

MONDAY, JANUARY 13, 6:00PM Resolve Resolutions to Revolutions Turn temporary wishes into firm resolve. Dr. Audra Arstikaitis-Nagel 256 Germantown Bend Cove, Suite 103 Cordova, TN www.Dr.Audra.com to register for this free event call 901.737.3040

SUNDAY, JANUARY 26, 2:00PM Memphis Winter Off-Road Series–5k This is a brand new course and you can use the bridge over Stanky Creek this time! Bartlett, TN www.racesonline.com

SUNDAY, FEBRUARY 9, 2:00PM Memphis Winter Off-Road Series–8 (+) K Look good for the “photo-op” when you cross Stanky Creek! Bartlett, TN www.memphisrunners.com SATURDAY, FEBRUARY 15, 10:00AM Move It Memphis 10K & 5K The distances for this race are 10k, 5k, and 1 Mile Fun Run/Walk. This will be a new Downtown Memphis Course with a post race party you will not want to miss! Memphis, TN www.racesonline.com

RACE DIRECTORS!

SUNDAY, FEBRUARY 16, 2:00PM Memphis Winter Off-Road Series–10K This is a 10k race at Shelby Farms Memphis, TN www.memphisrunners.com SUNDAY, FEBRUARY 23, 6:00AM The Memphis Mile This is a 1 Mile swimming race! Swimmers will be given heat start times on Thursday and Friday before the event on Sunday so they can arrive 30 minutes early to warmup a bit before their heat. Memphis, TN www.racesonline.com

NEW YEAR, NEW YOU:

Forget the Resolutions! Make a Change!

10 DAY TRX-TABATA “Fit-Challenge” Starting 1/6/2014 and 2/22/2014

Promote your Event in the Magazine Runners Read (and Walkers, Bikers, Triathletes) !

Advertise to H+F’s 100,000 Active, Affluent Audience. Race Rates start at only $199.

Call Amy or Hailey at 901.729.4200. memphishealthandfitness.com

901.825.4883

7730A Trinity Rd., Suite# 106 Cordova, TN

www.BelieveItBringItAchieveIt.com

Offering Best ME! Boot Camp and TRX Training

HEALTH+FITNESS | Januar y 2014

12.14.13

PHOTO FI N ISH

JINGLE BELL 5K BENEFITTING THE ARTHRITIS FOUNDATION

1. Kevin Jenkins

7. Carolyn Spencer

2. Justin Glass and Kathleen Glass Burk

8. Jim Van DeVuurst

3. Sharon Chandler

9. Jamie Robinson, Amanda King, and Jennifer Mitchell

4. Ian Shadow

10. Laura Beard and Laura Potts

5. Brad Ingram and Sean Rader

11. Dennis Nicholson

6. Preston Ford

12. Melissa Willie (she couldnâ&#x20AC;&#x2122;t participate last year and has lost 98 pound since then!)

Photos taken by: JEN RUSSELL jen.russell7@gmail.com lifeiscreative.weebly.com

Now with five convenient locations, we're 10 minutes from wherever you are.

901.381.4MOG(4664) memphisorthogroup.com