Memphis Health + Fitness January 2013 by Memphis Health + Fitness

Inspiring Active Lifestyles Since 1996

JANUARY 2013

Marathon Woman

ANGIE ZINKUS

Wins St. Jude Memphis Marathon

NEW YEAR,

NEW YOU!

WEIGHT LOSS SUCCESS STORIES

2013 Annual Gym Guide Winter Running Love Lentils

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H+F JANUARY pg 6. Starting Line The scoop on fitness,health and products pg 8. Fit News News around town pg 10. Healthy Living Stay in the Gym and out of the doctor’s office pg 12. Beauty Get a new start in 2013 + Lasering to melt the fat pg 14. Fit Kid Cyclocross Champ Seth Rider pg 16. Cover Profile Angie Zinkus wins Memphis St. Jude Marathon pg 18. Don’t Get Left Out in the Cold Safety of winter running pg 20. H+F’s Annual Gym Guide Fitness centers around town

pg 22. Weight Loss Success Stories One couple’s journey to lose over 300 lbs! + Weight-loss Surgery: A serious commitment, life changing results pg 26. Weekend Warriors Lucia Colbert and Dr. Warren Johnson pg 30. Recipe Lentil: Let’s love on some legumes pg 32. Edible Therapy Local Food Blogger, the year of the forty pound weight loss pg 34. Recipe Lean Pizza pg 36. Events Calendar Races around town pg 38. Photo Finish Who’s who at area races Weight Loss Winners: Melissa & Chris Heist

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

901.218.4993 CONSULTANTS Executive Editor Hailey Thomas hailey@memphishealthandfitness.com

901.335.6005 Advertising & Marketing Amy Goode 901.218.4993 Hailey Thomas 901.335.6005 Copy Editor Jenifer Meeks Contributing Editors Lisa Abbay Marcia Scott Laura Gray Teekell Kristen Waddell Graphic Design Brian Williams Photographers Allen Elliotte Sarah McAlexander Andrea Zucker Jen Russell Distribution Memphis Paperchasers 740 N. Evergreen Street Memphis, Tennessee 38107 Send articles and photos to hailey@memphishealthandfitness.com 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 | Januar y 2013

pg. 22

On the Cover: Angie Zinkus Photo by: Sarah McAlexander

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S TA RT I N G L I N E

Fit Photos Aloha! Lesley Brainard, along with her mother Sandy Meneley and Walt Rider represented local triathlon club Memphis Thunder Racing in the Ironman World Championship on the Big Island of Hawaii on October 13th. Along the Kona Coast, black lava rock dominates the panorama, and athletes battle crosswinds of 45 mph, 95 degree temperatures, and a scorching sun to complete the 2.4 mile swim, 112 mile bike, and 26.2 mile run.

St. Agnes 4th grader Evie Grace Goode competed in The Memphis Grizzlies House 5K to benefit St. Jude. It was her very first race and she finished in 44:15. The race kicked off the St. Jude Memphis half and full marathon. Evie Grace’s mom, Catherine Goode, ran in the half. Way to go!

Congrats to Elaine Clayton on running (and finishing) her first marathon, the St. Jude Memphis Marathon. She takes a photo break at mile 20. Elaine says that running the 26.2 miles was tougher than having babies! You go girl!

HEALTH+FITNESS | Januar y 2013

PERCENTAGE OF AMERICANS WHO MAKE NEW YEAR’S RESOLUTIONS: 45% NUMBER ONE RESOLUTION: LOSE WEIGHT WWW.STATISTICBRAIN.COM

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

Word: FARTLEK /färt’ lĕk/ n.

Endurance training in which a runner alternates periods of sprinting with periods of jogging.

H+F TEAM

ALL ALL SPORTS SPORTS ENTHUSIASTS ENTHUSIASTS ALL SPORTS ENTHUSIASTS

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.

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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.

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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.

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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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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.

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FIT NEWS

David Swenson Workshop at Better Bodies Yoga Come and immerse yourself in the breathtaking depths of yoga with one of the world’s top instructors. David has been practicing yoga for over four decades, and he is recognized as a pioneer of Ashtanga Yoga. His expertise as a practitioner is matched only by his ability to share a wealth of knowledge in a personable, fun, and down-to-earth manner. His courses are presented in a supportive and compassionate fashion, making them accessible to all levels of practice. Friday, February 1st / 6:00 – 8:00 p.m. $50.00 AN INTRODUCTION: EXPLORING THE FUNDAMENTALS OF ASHTANGA YOGA Saturday, February 2nd / 9:00 – 11:00 a.m. $50.00 ALL ABOARD THE ASHTANGA TRAIN: YOGA CHIKITSA – A FULLY-CONDUCTED PRIMARY SERIES LED CLASS

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Saturday, February 2nd / 12:30 – 3:00 p.m. $55.00 FLYING, FLOATING, & HANDSTANDS: A FUN-FILLED EXPLORATION OF VINYASA AND ARM BALANCES

Saturday, February 2nd / 3:30 – 5:00 p.m. $40.00 BREATH, BANDHAS, & PRANAYAMA: EXPLORING THE MANTRA OF UJJAYI BREATHING & THE MYSTERIES OF ENERGY LOCKS

Early registration pricing of $275 is available from January 1st through January 15th for all seven workshops. The cost of all workshops between January 16th and February 1st is $300.00. There is no discount available on individual classes.

Sunday, February 3rd / 9:00 – 11:30 a.m. $55.00 A GUIDED TOUR OF NADI SHODANA: AN INTRODUCTION TO THE INTERMEDIATE SERIES OF ASHTANGA YOGA

Visit www.betterbodiesyoga.com or call 901.767.YOGA (9642) to register today!

Sunday, February 3rd / 1:00 – 3:15 p.m. $45.00 INVERSIONS, BACKBENDS, & SITTING WITH OUR BREATH: FINDING STABILITY INVERTED AND RETURNING HOME TO OUR BREATH Sunday, February 3rd / 3:30 – 5:00 p.m. $40.00 EIGHT LIMBS AND DAILY LIFE: HOW TO APPLY THIS PRACTICE IN THE CONTEXT OF OUR DAILY LIVING

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

Stay in the Gym and out of the Doctor’s Office! Once again the time of year has arrived where gyms are flooded with Americans who have made it their New Year’s Resolution to begin exercising and lose weight. As a health professional, I find this very encouraging, and I enjoy hearing friends and neighbors talk about their newfound love of exercise. Unfortunately, as much as early January brings me joy, February and March brings a load of disappointing conversations and “maybe next years,” because my office is filled with folks who have had their budding passion for fitness stalled by avoidable injuries. Here are some simple tips to keep you in the gym and away from the waiting room:

By Murray Butler, DPM

SEEK PROFESSIONAL HELP.

If an injury is hindering the exercises you are doing, don’t adopt a “grin and bear it” attitude. Most training injuries can be addressed quickly and effectively by a physician, and a great majority of patients who come to the clinic soon after an injury occurs find themselves back in action right away! I hope the New Year finds you all healthier and happier than ever before!

IF YOU DON’T KNOW WHERE TO START, ASK AN EXPERT.

Memphis is loaded with boot camp instructors, personal trainers, and fitness coaches who are ready to get you started on the right track. If you break your ankle, come see me; if you want to shed a few pounds, talk to a trainer!

PACE YOURSELF FOR LONG-TERM CHANGES.

At some point, we’ve all walked into a gym intending to stay an hour, but felt exhausted after 15 minutes. If this happens, DON’T PANIC! Focus on slowly building up your endurance. A year of moderate exercise is much better than two weeks of intense training.

WARM UP AND COOL DOWN.

I cannot stress this enough! Everyone is constantly at war with their schedule, but time spent warming up and cooling down is time well spent. Before exercise, do some ballistic stretches, a brisk walk, or both. After your workout, stretch and take time to lower your heart rate. The time you spend doing these things will more than make up for the pain and disappointment you encounter when avoidable injuries occur. But what if, despite your best efforts, an injury does occur early in your brand-new training program?

DO WHAT YOU CAN.

HEALTH+FITNESS | Januar y 2013

If you sprain your ankle, don’t go home and eat pizza and ice cream for the next two weeks. Hobble back into the gym, work on your biceps, chest, abs, or anything else you can manage. At some point, we all have setbacks due to injury. When you find yourself at that crossroads, make a point to stay in the habit of exercising.

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To contact, call 901.218.2176 or email david.malone1@us.army.mil

LTC (ret) David Malone is a certified personal trainer who specializes in general fitness, group/senior/youth fitness, and endurance training. LTC Malone has been a runner for over 44 years and a triathlete for over 24 years. He has won over 120 races from the mile to the marathon, run in the Boston Marathon six times, New York City Marathon twice, won the Killeen (TX) Marathon, and was a member of the first All Army Marathon Team.

Dr. Butler is a foot and ankle surgeon with Lendermon Sports Medicine. For an appointment call 901.850.5756 or visit www.lendermonsportsmedicine.com.

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B E AU T Y

Get a N.E.W. S.T.A.R.T. in 2013! As each New Year arrives, most of us make big resolutions regarding our health. Whether it’s to lose weight, get in shape, or start eating better, goals are set, only to be sabotaged by the typical American lifestyle. This year, ditch the good intentions and create a N.E.W. S.T.A.R.T. wellness plan that you will stick with. Focus on one goal for each new start principle to build a strong foundation for a happy, healthy body in 2013!

NUTRITION

Choose whole foods. Ditch the ingredients you don’t recognize. This will easily eliminate most of the foods that you shouldn’t eat regularly. Consume 5-9 servings of fruits and vegetables daily. Consider juicing vegetables. Limit meat, dairy, and sugar. Use these foods as accents or side dishes, devoting half of your plate to green veggies or salad.

EXERCISE

Your health is your wealth, so invest one hour a day to physical fitness! Fitness has three components: cardiovascular, flexibility, and strength. Vary your workouts to include all three areas on a weekly basis. Choose exercises that you enjoy, and enlist a fitness buddy.

WATER

Water plays a part in most of your cellular functions. Consume at least half of your body weight in ounces on a daily basis. (Example: 160 pounds = 80 ounces of water) Choose alkaline, purified, or distilled water for a clean source without harmful toxins.

SUNLIGHT

Vitamin D plays an essential role in many metabolic functions and is stimulated by natural sunlight. Soak up a little sun every day! Skip the sunscreen to maximize exposure, but be cautious to avoid over-exposure. Consider using an infrared sauna if sunlight is limited.

TOILET TIME

Regular elimination is essential for good health. If you are not eliminating daily, you may be storing between 5 and 45 pounds of impacted fecal matter. Ensure your regularity by taking toilet breaks on a regular basis. Put a 7 inch stool by the toilet to bring the body into better alignment for elimination. Consider taking a probiotic or using natural cleansing methods to ensure regularity.

AIR

Shallow breathing robs the body of oxygen and increases stress hormones. Try this breathing technique daily: Inhale for 4 counts, hold for 7 counts, and exhale for 9 counts. Repeat 4 to 7 times.

HEALTH+FITNESS | Januar y 2013

REST

Inadequate sleep will disrupt your natural body systems. Get your recommended 6 to 8 hours daily. Go to bed and awaken around the same time daily. Create a sleep routine to relax your mind. Try aromatherapy, soft music, and deep breathing to aid slumber.

TEMPERANCE & TRUST

Our high-octane lifestyles can bankrupt wellness. Negative thoughts and emotions trigger hormones that can lead to weight gain, sleep deprivation, and the destruction of natural defenses, leading to illness. Add some “oomph” to your life. Try a yoga class or simple meditation. Start a gratitude journal. Every day list five new things for which you are grateful. This creates a habit of happiness and will encourage you to be well – mind, body, and spirit.

Amber Sam Matthews is a Colon Hydrotherapist, Holistic Wellness Consultant, and the Owner of Renew Wellness Spa. For more information, call 901.435.6150, or visit www.renewspamemphis.com.

Lasering in on Problem Areas to Melt away Fat By Jenifer Meeks

Turkey necks. Muffin tops. Love handles. Although diet and exercise are the keys to good health, some people don’t see the results in their appearance that they anticipated when they started their fitness regimen, and have turned to surgical methods such as liposuction to give them the results they want. A new procedure, Smartlipo Laser Body Sculpting, is being touted as a minimally invasive way to destroy fat using heat generated by a high-intensity laser. It usually requires only local anesthesia, and is meant for areas that do not respond well to diet or exercise such as the abdomen, thighs, arms, and neck. The perfect candidate for laser body sculpting is in good health and of normal weight. Typically only one treatment is required and results can be seen within a week, with continued improvement over 3 to 6 months. A compression garment may be worn for a short period after treatment, depending on the area treated. If no complications arise, patients may be able to return to work in a couple of days and resume exercise after 2 weeks. Secondary benefits asserted by proponents of laser body sculpting include the tightening of skin and fewer contour deformities. The claim of skin tightening is controversial, however, and may simply be a temporary side-effect of swelling. But while standard liposuction can result in contour deformities – wavy lines, depressions, and lumps or bumps in the skin – it is believed that these are much less common with the newer, laser-assisted procedure. In fact, Smartlipo is often used to correct or compliment the results of liposuction. As with any surgical procedure, Smartlipo carries some risks. Skin burns, skin loss, infection, bleeding, anesthesia-related complications, and pain during recovery can occur. Most often, an inexperienced surgeon is to blame. However, an experienced, well-trained surgeon can lessen the possibility that problems will arise. Therefore, those considering laser body sculpting should look into their surgeon’s credentials and level of experience, and seek out any available feedback from past patients. For more information or to make an appointment for a consultation, contact Laser Aesthetics Body & Wellness at 901.388.8887, or visit laserbodywellness.com.

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FIT KID

IS A PROUD SPONSOR OF THIS MONTH’S FIT KID. Interview and Photo by Kristen Waddell

SETH RIDER At fifteen years old, Seth Rider has set a high standard for others interested in getting involved in competitive sports. A swimmer, triathlete, and traveling Cyclocross rider, Seth believes not only are short-term and long-term goals important, but so is taking a break so as not to get burned out. Seth travels around the country competing each year and already holds several titles, including Tennessee State Cyclocross Champion in the CX3 Division. His role models are Jeremy Powers and Alistair Brownlee. Being home schooled allows Seth to travel and compete, but not lose sight of the importance of his education. SCHOOL/GRADE: I am Home Schooled and am in 10th grade. HOW ACTIVE ARE YOU? II mainly train for cyclocross at local parks around my house and the amazing trails at Shelby Farms. Cyclocross season is from September through January. I compete in cyclocross almost every weekend during that time. I take about 2 weeks off of biking after cyclocross season but I am swimming and running during that time so I am doing something year round. I compete in 10-20 triathlons during the summer and cyclocross is just a way to keep the fitness up throughout the winter.

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“I HAVE BEEN DOING TRIATHLONS FOR ALMOST 9 YEARS AND CYCLOCROSS FOR ABOUT 5.”

WHAT IS CYCLOCROSS? Cyclocross is a sport where you race your bike around a 1-2 mile loop on open grass fields, single track trails and steep hills, pavement, and barriers that require you to get off your bike and jump over them. Races usually last about 45 minutes to an hour. To train for cyclocross, I use a RIDER cyclocross bike, helmet, mountain bike shoes and various other apparel depending on the weather. DO YOU COMPETE NATIONALLY? Yes, but there are about 100 people involved locally. I compete against people my age and against people of all ages. At most races I will start the morning with the Junior 15-18 race then later in the day I will do the CX3 race which is against people of all ages in that category. I recently won the Tennessee State Championships in Gallatin, TN in the CX3 division. My next race is January 11th in Madison, Wisconsin. The furthest I have traveled is to the USAT Youth-Elite Triathlon national championships in San Diego in 2010 and 2011.

HAVE YOU ALWAYS BEEN ACTIVE? My dad has always done triathlons and cycling so I started doing it as soon as I was old enough. I have been doing triathlons for almost 9 years and cyclocross for about 5. I am on the MHEA swim team, 901 Racing Cycling Team, Germantown Swim Team, Southeast Regional Junior Team, and Memphis Thunder Triathlon Team. I also compete in road cycling and local running races. WHAT ROLE DOES DIET PLAY IN YOUR LIFE? Diet plays a huge role in my life. I burn so many calories a day that I have to eat so much food just to replace what I burned, and to make all that food healthy is a real challenge. I splurge on my diet a lot more than I should, especially with Reese’s Peanut Butter Cups.

HEALTH+FITNESS | Januar y 2013

C OV E R P RO F I L E

MARATHON WOMAN:

Interview by Hailey Thomas. Photo by Sarah McAlexander.

Homegrown Girl Angie Zinkus Wins the Memphis St. Jude Marathon DESCRIBE HOW IT FEELS TO BE THE FIRST WOMAN TO CROSS THE FINISH LINE.

Unbelievable! I would never have dreamed I would have gotten in under three hours. Crossing the finish line and seeing my parents face, I was in disbelief.

DISBELIEF? WERE YOU NOT AWARE OF HOW FAST YOU ARE?

I don’t wear a watch when I run. I run for fun, sorry Garmin. I never like to know my limits.

BUT YOU MUST TRAIN HARD. WHAT IS YOUR SECRET?

Basically endurance. I run a lot of miles and have been running so long that I have a good cardiovascular base. It’s a lot of hard work.

MEMPHIS IS BECOMING A CITY OF RUNNERS. WHY DO YOU THINK THAT IS SO?

The MRTC (Memphis Runners Track Club) is phenomenal. They are all volunteers with full-time jobs, and make new runners to the elite feel welcome. Also, the tremendous support from Breakaway Running and Fleet Feet makes our running community strong.

ANY FINAL THOUGHTS ABOUT YOUR BIG WIN?

Besides shock, my dad told me that there would be lots of pain running the marathon, but no matter what pain you feel out there it’s nothing compared to what the St. Jude patients feel. I ran through the St. Jude campus with tears in my eyes.

LOTS OF ENDURANCE RUNNERS EAT PIZZA THE NIGHT BEFORE. DO YOU?

Heavens no, I eat carbs before, like pasta or rice and lots of bread. Pizza is my splurge; Cajun Chicken Supreme from Memphis Pizza Café is my favorite. My brother manages all the locations too.

SO HOW MANY MILES DO YOU RUN A WEEK?

Sixty to ninety miles per week.

THAT’S A LOT OF MILES … SOUNDS LIKE AN OBSESSION.

When you find something you love and it’s good for you and done in moderation, then it’s healthy. If it becomes not fun anymore, like a bad job, then I will stop.

“I never like to know my limits.” SPEAKING OF JOBS, BEING A VETERINARIAN AT GERMANTOWN PARKWAY ANIMAL HOSPITAL MUST BE REWARDING.

DO YOU HAVE TIME FOR A SOCIAL LIFE?

The best run of the week is with my friends at Shelby Farms on Saturday mornings. They encouraged me to start racing. We just go out, run, and catch up on our week. After running for hours, the endorphins kick in, and the things we talk about cannot be printed in Health + Fitness!

HAVE YOU RUN ANY OTHER MARATHONS THIS YEAR?

In May, I ran the Cellcom Green Bay Marathon and tied for 5th Overall Female even though it was officially cancelled at mile 20 due to the heat. I placed 3rd Overall Female in the Smutty Nose New Hampshire Marathon in September.

AND DO YOU TAKE A DAY OFF?

Yes, I love my rest days. I am a Type A personality and constantly want to push myself, but rest and recovery are very important if you don’t want to injure yourself and you do want to continue running for a long time. And I won’t go run if it’s cold and rainy.

STATS

HEALTH+FITNESS | Januar y 2013

Bill, Jon, and Wendy are all very supportive of my running. I love seeing my patients – dogs – at Shelby Farms getting exercise in the dog park. I sometimes recognize the dogs before their owners!

AGE: 36 DISTANCE: 26.2 MILES TIME: 2:55:39 PACE: 6:43 MINUTES PER MILE

Don’t miss another Day! If you are not able to train and compete to your usual level, that’s not ok! Let us help get you where you need to be.

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

We offer the very latest cutting edge technology: PRP Musculoskeletal ultrasound

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

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

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

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

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

GET FIT

Don’t Get Left Out in the Cold By Marcia Scott

Living in Memphis, you can’t help but be aware of the dangers of running in the summer heat and humidity. But many people don’t realize that it is just as important to take precautions when running during the winter months. While heat can cause illness and dehydration during your run, colder temperatures can also adversely affect your body in a variety of ways.

LOWERED BODY TEMPERATURE Running in colder temperatures causes the heart to work harder, and in effect, the heart rate increases. This is good for the lungs, muscles, and nervous system, as they are now getting more circulation and quicker stimulation, but the body is also using more energy to stay warm. Because of this, you may feel fast and energetic for the first 5-20 minutes of your run, but you may also feel quickly depleted. The human body typically maintains an average core temperature of 98.6 degrees. When the air temperature is lower than your body temperature, your body begins to lose heat to the environment. In extremely cold temperatures, the body doesn’t have enough protection from heat loss and its temperature begins to drop. When the body’s core temperature reaches 97 degrees, hypothermia occurs. Paying attention to wind chills and dressing appropriately can help prevent this from happening. Keep your pace slow and don’t test your limits, especially during the first few weeks of colder weather.

SIGNS OF HYPOTHERMIA INCLUDE: • Excessive shivering • Feelings of Euphoria HEALTH+FITNESS | Januar y 2013

• Muscular Weakness

DRESS APPROPRIATELY Layering apparel in the winter can be your best defense against cold weather running conditions. The base layer (the one closest to your skin) should fit snugly and be lightweight and thin, able to absorb perspiration and whisk it away from your body. Next, a layering piece is needed to help trap heat against your body while releasing enough air to avoid overheating. Your outer layer should be breathable and both water and wind resistant. Depending on the temperature, especially in Memphis, you may not need all three layers throughout the winter. Also consider wearing gloves and/or a hat to keep heat from escaping. A good rule of thumb is to dress for 15-20 degrees warmer than it is outside. This will help prevent overdressing and overheating in the winter.

REMEMBER TO HYDRATE When it’s cold outside, it’s easy to forget about proper hydration, but although you may not feel hot and thirsty, your body is still sweating and losing fluids, so it is important to remember to rehydrate. One way to determine how much fluid you should be consuming is to do a weight test. Weigh yourself without clothes before you head out for a run, and again without clothes when you return. One pound of weight loss equals one pint of water loss. Calculate your sweat rate and use this to determine your fluid needs during various weather conditions.

Ask Marcia! Have a running question? E-mail your questions to Marcia, and she’ll answer them in an upcoming article! memphishealthandfitness@gmail.com

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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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R E A D E R S UC C E S S S T O RY

The Weigh We Were At 21, Chris Heist knew that Melissa was the one for him the instant he saw her. Now both 35, they married in 2004 and have two young children together. In 2011, Chris weighed 450 pounds and Melissa weighed 280. Together, however, they have lost over 300 pounds in the past year. When MH+F asked them how they did it, Chris and Melissa told us that they were excited about the opportunity to tell their story. “We hope that it will inspire and motivate others to do the same because IT IS POSSIBLE!” YOU AND MELISSA WERE OVERWEIGHT FROM THE TIME YOU MET. WHAT PROMPTED YOU TO MAKE A CHANGE 15 YEARS LATER? Melissa: We were going to go on a cruise and I realized I didn’t want to weigh 280 pounds on the beach. Chris: After a good cry, she decided it was time to make a change and the next day she went and joined Wellworx Gym. I knew she was motivated enough to keep it up and lose big. By June she had lost 25 pounds and I remembered how bad it had made me feel about myself the last time she had worked hard and lost weight – I was so scared of losing her to someone skinnier than myself! So I decided it was time for me to do it too.

September 2011, I competed in The Biggest Loser Contest at our gym and won 1st place out of about 20 people for the biggest percentage of weight lost in 12 weeks – I lost over 50 pounds! My prize was 24 sessions with the trainer of my choice, so I chose the best, James Hambrick. I lost 200 pounds in one year, from June 2011 to June 2012. We both decided our goal was to try to lose half our body weight in a year and a half. I am currently weighing in at 235 pounds, so I have about 10 more pounds to go before I reach my goal of 225 pounds. Melissa lost 100

HEALTH+FITNESS | Januar y 2013

HOW AND WHY DID YOU BECOME MOTIVATED TO LOSE HALF OF YOUR BODY WEIGHT AND KEEP IT OFF?

Melissa: I had lost 60 pounds exercising with Fit TV, but immediately gained it back because when I got pregnant with our second child, I just indulged throughout my pregnancy. Once we both committed to losing weight, we set goals for ourselves and decided how we were going to go about it on our own. I hadn’t been less than 180 pounds since high school, and Chris has been overweight since he was 9. I was one of eight kids, so eating was competitive, and cheaper food and snacks went further than healthy ones. If we were hungry, our mom would tell us to eat a Little Debbie before and after dinner. My mom is diabetic and bound to a wheelchair because of her weight, and I don’t want my kids to go through that. HAVE YOU HAD ANY WEIGHT-LOSS BREAKTHROUGHS? Chris: I joined Wellworx Gym in June of last year, and I started off slow, mostly swimming, trying to figure out the weight machines, and playing with the free weights. My brother-inlaw had recently lost weight and he said I needed to hit the elliptical, so that’s what I did. Then I started seeing the pounds drop! In

Chris with his wife Melissa have lost over 300 lbs

Interview by Laura Gray Teekell. Photos by Allen Elliotte.

pounds in one year. She is currently weighing in at 165 pounds; she has 25 to go before she reaches her goal. WHAT PART HAS DIET PLAYED IN YOUR WEIGHT LOSS? Melissa: I had to do a great deal of research on my own. The first thing we did was cut out sugary drinks and processed carbs. No one ever taught me to cook or eat healthily. I had to teach myself how to cook, not only for the two of us to lose weight, but also to make sure the kids were eating a healthy, balanced diet. We used to eat every meal out. We’ve done a complete 180 – now we go out once a month or so as a treat. WHO OR WHAT HAS BEEN MOST INFLUENTIAL TO YOUR SUCCESS? Chris: Our personal trainer offered to let Melissa train at the gym with me during my sessions, so we have both benefited from this. They have taught us so much about how to exercise and eat healthy and are now great friends and motivators!

R E A D E R S UC C E S S S T O RY we also ride our bikes to the grocery store and out to eat. We even took our bikes with us on vacation this year! Melissa: Our whole lives are different. We are happy every day now. As a couple, our relationship has improved; we motivate one another. As a family we are active and can do things together that we would have never done before. Chris and I still will walk past a mirror and get surprised! I want everyone to feel this way. It is not always fun to cut back on things you love – for us it was a lot of going out and eating socially – but there are other things that we have found now that we lost the weight that are healthy and fun. Melissa: It has to be fun. Whatever we do, whether boot camp or riding our bikes with our kids, it has to be fun! You know, doing the elliptical for 30 minutes is not my favorite idea, but sometimes you just have to do it. Boot camp is fun; it gives a high we had never felt before. So the feeling we got after working out, especially at boot camp, was new and great. I feel better leaving than I do when we get there. HOW HAS YOUR LIFESTYLE CHANGED NOW THAT YOU HAVE LOST WEIGHT? Chris: We love to ride our bikes; we attach a trailer and bring our kids with us everywhere. We ride the Greenline whenever possible, and

Bartlett. We often ride our bikes there – it’s some butt-kickin’ fun! WHAT WORDS OF WISDOM DO YOU HAVE FOR ANYONE WHO WANTS TO LOSE WEIGHT BUT DOESN’T KNOW WHERE TO START? Melissa: Join us! Chris posts his progress on Facebook, and has tons of followers who look to him for inspiration. With boot camp, we’ve developed a boot camp family! There are people of all types and levels that come out there, and we are constantly encouraged by what people are accomplishing with their own weight loss goals, and excited about what we can accomplish ourselves.

WHAT ARE SOME OF YOUR FAVORITE HEALTHY MEALS? Chris: Veggie chili, edamame, and zucchini chips as snacks for the kids. Melissa loves www.hungry-girl.com for recipes. WHAT ARE YOUR WEIGHT LOSS PHILOSOPHIES? Chris: Get up and exercise. Melissa: You have to enjoy the workout or you will lose motivation. We try to hit the gym at least five days a week but we enjoy a good outdoor workout too, so we do Jason Murphy’s Boot Camp in

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R E A D E R S UC C E S S S T O RY

Weight Loss Surgery:

A Serious Commitment, Life-Changing Success Kerry Garrick’s struggle with weight sounds like many others: she battled binge- and over-eating since her teens, lost 100 pounds with Weight Watchers and gained it back again. In her mid-thirties, she reached the point that her body was starting to deteriorate due to her weight. She suffered from sleep apnea, depression, and painful arthritis in her knees, all while caring for three small children. She finally reached the point where she felt like she was going to die if she did not do something. In April 2009, Kerry underwent gastric bypass surgery at the St. Francis Center for Surgical Weight Loss. “The misconceptions people may have about bariatric surgery is that it’s cheating, taking the easy way out, but it took courage, dedication, and commitment to change my entire lifestyle,” she explains, but she realized that, due to years of binge eating, her stomach was so large that, while she could lose 100 pounds by restricting her diet, she never became less hungry or needed less food.

HEALTH+FITNESS | Januar y 2013

While she had never previously considered weight loss surgery, Kerry began to entertain the idea when she learned of a friend who had undergone the procedure. She found support and encouragement from her sister,

By Laura Gray Teekell

a dietitian, and her brother-in-law, a doctor of nutrition. Kerry determined that gastric bypass was the gold standard at the time for bariatric surgery, and contacted Dr. Virginia Weaver at the St. Francis Center for Bariatric Surgery, thus beginning what would be a year-long process. This was no easy way out. Before most insurance companies will even consider covering the procedure, you must agree to six months of doctor weighins, consult a dietitian, talk with mental health professionals, and attend seminars put on by the clinic that will be performing the surgery. Prior to that, the surgery must be deemed medically necessary: you must be at least 100 pounds overweight, and/or have health issues due to the weight, such as the chronic pain, Type 2 Diabetes, and sleep apnea that Kerry was suffering from. When asked if it was discouraging to have to wait that long for a procedure she felt she desperately needed, Kerry said yes, but at the same time she kept in mind that the surgery would be life-altering once it took place. “My quality of life was just so poor; I had struggled with binge-eating and over-eating all my life; and health issues aside, food was completely in control of my life.” Because of her issues with weight and her failure to control it, she had spent years in therapy trying to cope with feelings of self-hatred. Seeing a counselor helped Kerry to accept herself, and allowed her to have the confidence and patience required to undergo the surgery. The day Kerry went in for surgery she weighed 387 pounds. When she returned home, she says, “The weight melted away, first 100 pounds in 5 to 6 months; within a year 150 pounds; and in three years down 220 pounds.” She says that the surgery is “an investment in yourself. It’s a monetary investment and an investment of your time. Loving yourself, and accepting who you are regardless of what you look like is a major stepping-stone to allow you to embrace the changes that have to take place to have the surgery. Changing your coping mechanisms, like eating to feel better, and breaking that terrible

Kerry has lost 150 lbs in the past year

cycle and learning to love yourself is the all-important first step.” The surgery removed most of her stomach, so she longer experiences the intense hunger of the past, and she says that she doesn’t want to mess up this second chance that she’s been given. Kerry takes credit for her success, but says that her surgeons and doctors gave her the tools to succeed. Kerry began working out a year or so after the surgery. She joined a gym at work, and started doing cardio and weights. In the last 6 months, she did the “Couch to 5k” program with a friend and now runs 4-6 miles several times a week during her lunch hour. “I always wanted to run,” she says. “I still can’t believe that I am running. A year or two ago it hurt to walk across a room. I kept thinking if I could just run a mile …” Running makes her proud, but Kerry reminds herself that it is not about being perfect, but making small changes and setting small goals. “I’m not a fast runner, not a marathon runner, but I can run.” Which is a completely different Kerry than three years ago. For more information about the St. Francis Center for Surgical Weight Loss, visit www.memphisweightlosssurgery.com.

HEALTH+FITNESS | Januar y 2013

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

Lucia Colbert AGE: 55 OCCUPATION: Self-employed as a Structural Integration Practitioner SPORT: XTERRA Triathlon, mountain biking, Cyclocross, road races FAMILY: Bert (husband), Quianna (dog), Muffin (cat) FIT CLUB: Los Locos triathlon team, Shelby Farms Parc Patrol volunteer RECENT WW WARRIOR EVENTS: XTERRA Nationals in Ogden, Utah (September 23rd, 2012); XTERRA Worlds in Maui, Hawaii (October 28th, 2012) FAVORITE FITNESS ACCOMPLISHMENT: Winning XTERRA Worlds for my Age Group. FAVORITE THING TO DO AFTER A RACE: Relax and eat something unhealthy. INSPIRATION: My dad always inspired and encouraged me to chase my goals. UPCOMING WW EVENT: Resting/recovering until December, then I will build up for the Spring season. PERSONAL TRAINER: Benton Wilbanks at Next Level Pilates. WW GEAR: Newton running shoes; Specialized bike.

“My dad always inspired and encouraged me to chase my goals.” ONE THING PEOPLE DON’T KNOW ABOUT YOU: I was obese as a child. DOWNTIME: Spending time with my husband Bert, mountain biking, and watching movies. ADVENTURE TIME: Destination: Colorado and now Utah.

HEALTH+FITNESS | Januar y 2013

INDULGENCE: Chocolate.

THE FAMOUS PERSON/PEOPLE YOU WOULD LIKE TO HAVE DINNER WITH: Martina Navratilova and Chris Evert were my inspiration during my tennis career. IF YOU COULD COME BACK AS SOMETHING ELSE, YOU WOULD BE: My dog, Quianna; she has it made. MOTTO: Move it or lose it!

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

HEALTH+FITNESS | Januar y 2013

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

Dr. Warren Johnson AGE: 55 OCCUPATION: Medical Optometrist, Owner of The Eyewear Gallery SPORT: Cycling FAMILY: Wife Kay and four kids. A Labrador named Lucky and a Jack Russell named Patch. VOLUNTEER: LeBonheur/St. Jude Ride; Board Volunteer for Memphis Hightailers; Memphis Hospitality Hub for Homeless; St. Peter’s Men’s Club Board; St. Peter’s Church Council. Member of the American Optometric Association. WW MOST MEMORABLE EVENTS: The Moscow Ride that went through all of the old historic areas of LaGrange, Tennessee – LaGrange being the national landmark for field dog trials. The Moscow ride raised food for the indigent. It is a very poor area. Also, the LeBonheur ride, a fundraiser to help provide care for kids with illnesses that aren’t affordable to their family. FAVORITE FITNESS ACCOMPLISHMENT: Riding in 100+ degree heat for 75 miles.

“My personal bucket list is in this order; faith, family, friends, and fun times. For me my bucket list is my balance.” OBSTACLE COURSE: I used to run. I started cycling because I had a lot of back pain. I had an MRI and found out I was missing two discs in my lower back and started feeling numbness in my left leg. I knew I had to stop running because of the increasing pain every time I ran. I needed to find a sport with lower impact. I rode a mountain bike with one of the Peddlers group rides to test my stamina and found it easy. It’s been great. I continue to ride in the numerous group rides around town but with the opening of the Greenline, it is safe and easy to ride whenever you want, as long and as far as you want if you get creative with the paths.

HEALTH+FITNESS | Januar y 2013

WW GEAR: Bianchi Road Bike and Italian shoes called SIDI that fit my skinny foot well. I highly recommend them.

BUCKET LIST: I think to ride across the country one of these days. I would also like to ride through Europe. I want to spend time with my family and travel. My personal bucket list is in this order: faith, family, friends, and fun times. For me, my bucket list is my balance. COOLEST THING ABOUT LIVING IN MEMPHIS: The people here are fun and welcoming. Memphis has been and continues to be a tourist destination. Whenever I travel and someone finds out that I am from Memphis, they always want to know about Elvis, the ducks at that fancy hotel, Beale Street and Barbeque! My family and my wife’s family have been here for five generations. I think that is a pretty cool testimony for Memphis. And now we have the Memphis Grizzlies, U of M basketball, and the Memphis Redbirds, and those things bring the people who live here together – BIG TIME! FAMOUS PERSON YOU WOULD MOST LIKE TO HAVE DINNER WITH: Well, I would probably have said in the past Lance Armstrong, but now I see that everybody is human, so anybody I enjoy spending time with is a famous person to me. QUOTE: “Your attitude, not your aptitude, will determine your altitude.” – Zig Ziglar Interview by Hailey Thomas. Photo by Sarah McAlexander.

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N UTR ITION

LENTILS: Let’s Love on Some Legumes!

By Kerrieann Axt

Sweet January … the perfect month to sit and sip something warm from a big spoon. Need a little boost of nutrition added to your soup, stew, or chili, but still want it to taste completely rich and delicious? This lovely legume can help! Lentils are one of the oldest and most nutritious staple foods known to man. Not only have lentils been found buried like treasure in the tombs of Egyptian pharaohs, they are also mentioned in the first chapter of the Bible in the story of Esau, who was “tricked into selling his birthright for a pot of lentils.” (Genesis 25:34). Now, that’s an impressive past! As a member of the legume family, the lentil grows in a pod that contains either one or two lentil seeds. And like other legumes – such as peas, garbanzo beans, and peanuts – they are a natural, unprocessed, and healthy source of starch. The lentil is a superfood for myriad reasons. They are low in fat, high in slow-digesting carbs, and they have iron and protein contents that are comparable to meat. Rich in magnesium, potassium, and two B-vitamins, lentils are also so full of fiber, they can help to lower cholesterol and stabilize your body’s blood sugar levels. But hang on, I’m just getting started … Studies have shown that people who consume diets rich in legumes can dramatically reduce their risk of heart disease. Plus, just one cup of lentils provides you with almost 90% of your daily recommended intake of folate. And while you are probably aware that folic acid is critical for women, it is also an essential vitamin that can help to reduce painful osteoporosis-related injuries and aid in red blood cell production for people with anemia. There is even evidence emerging that folic acid may reduce memory loss and dementia in Alzheimer’s patients. Like other legumes, lentils are easy to cook. Here’s a quick look at the most readily available varieties: Brown lentils are very mild in flavor. They cook quickly – in less than 30 minutes – but can get mushy if cooked too long. Don’t let that scare you though; they’re great for adding protein to vegetable soup, or for pureeing to thicken a meat-based stew.

HEALTH+FITNESS | Januar y 2013

Red lentils are a little sweeter, and cook a little faster at around 20 minutes. These lentils are great to use in Indian Dahl, or a spicy curry dish. They get soft fast, so adding them to soups where hearty vegetables can take over is also a great way to enjoy them.

Lentil Soup

q 1 cup green lentils, rinsed and drained

q 2 cups vegetable or chicken broth (more to take this recipe from stew to soup)

q 1 fresh sprig of each of the following: thyme, rosemary, and oregano (chopped)

q 1 medium parsnip, sliced into disks

q 1 medium celery stalk, sliced

q 6 -8 dried shiitake mushrooms, chopped

q 1 Tbs low-sodium soy sauce

q 2 cloves of garlic, crushed

q 2-3 scallions, chopped

q 2 cups of spinach, watercress, arugula, or other leafy green

q Black pepper to taste

Green lentils, in my opinion, are one of the most flavorful varieties. They are small, sometimes speckled, and were originally grown in volcanic soil in Puy, France (in fact, you may see them called Puy lentils in some stores.) These lentils remain firm after cooking, so try this variety in a cold lentil salad, where their texture and flavor can really shine. Perfect!

Bring lentils and broth to a boil. Add thyme, rosemary, and oregano, cover, and simmer for 10 minutes. Add parsnips, celery, and mushrooms. Add soy sauce and garlic. Cover pot and simmer for 20-30 minutes, or until the lentils are tender. Add more broth if desired. Stir in scallions, season with fresh black pepper, and serve in a bowl over a handful of fresh greens. Serves 2.

With only 220 calories for a cup of cooked lentils, a very long shelf life, an affordable price, impressive recipe versatility, and easy access, lentils are a staple product for every pantry.

Stats: 350 calories, 60 grams carbohydrates, 1 gram of fat, 26 grams of protein.

Try the following flavorful soup with a slice of toasted multigrain bread. Sweet, sweet January! 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.

HEALTH+FITNESS | Januar y 2013

EDI BLE TH ER A PY

A Fresh Start for a New Year

By Macrae Schaffler

Now that the Christmas and Thanksgiving hullabaloo are behind us, time to stop making excuses and get healthy. What, you haven’t been making excuses? You haven’t been gaining weight since last February? You have faithfully adhered to a healthy diet and exercise program and made it a part of your everyday lifestyle? Well, since I last wrote Edible Therapy, I have gained 20 pounds. I already had 20 pounds I needed to lose before I started gaining, so that gives me 40 pounds to shed. Talk about a scary New Year’s resolution! 2013: The year of the 40 pound weight loss. 2010: I lost 30 pounds on a very healthy plan based on Natalia Rose’s The Raw Food Detox Diet. I loved this way of eating, because there is no calorie counting or measuring, you just stick to certain foods and combine them properly. The idea behind this diet is that you allow your body to detoxify by increasing your intake of natural enzymes in detox-maximizing combinations, thereby lessening the burden on your digestive system. When your digestive system is relieved of much of the processed-food induced stress to which it is subjected daily, it is free to help cleanse the body of excess waste and, in turn, excess weight. The downside of this diet: I gained it all back when I stopped. 2001: I lost 30 pounds by going on a low-carbohydrate diet. It was great, because I could eat until I was full and still lost weight consistently. The downside of this program was that I gained it all back as soon as I stopped. Over the past 20 years, I have tried everything, from cabbage soup to fen-phen to peanut butter. All of the programs I have been on have had the same thing in common: they stop working when you stop doing them. The lesson? Stick to it!

HEALTH+FITNESS | Januar y 2013

Now I have a four year-old and a three year-old, and I take them and my husband into account when planning my meals. I tend to gravitate towards foods that hopefully my children will like when I shop for food, and we always have certain staples on hand, such as spaghetti and marinara and quesadilla fixings. Both kids need to eat more vegetables, and so do my husband and I. Some of our favorite meals are shrimp ramen salad, noodle stir-fry with bok choy and chicken, and of course spaghetti marinara for the kids. I make most of our food from scratch, so the processed foods are already at a minimum.

My habits at home don’t sound that bad, but the main problem I have is portion size. I need to make some rather large adjustments in this area. I also need to increase my water intake. And, the one thing that really requires the most effort on my part: I need to exercise at least six days a week. Ask anyone you see who looks healthy, and they will most likely credit their exercise program.

spinach-stuffed flounder One of my favorite new figure-friendly recipes is spinach-stuffed flounder:

q 1 large flounder filet

q 1 nine-ounce bag of fresh spinach

q Salt and pepper to taste

q Juice of one lemon

q 1/2 teaspoon of Old Bay seasoning

q 1 teaspoon butter

My three steps to the big 40 pound weight loss: — Exercise six times a week — Eat smaller portions — Stick to it!

Preheat oven to 350 degrees. Season the flounder on both sides with salt and pepper to taste. Dump the spinach into a bowl and season it with salt and pepper to taste and a good squirt of fresh lemon juice. Toss to combine. Place about 2 cups of spinach on the largest part of your flounder filet and roll the filet up as tight as you can. Scatter the rest of the spinach into a small baking dish. Place the stuffed filet, end-side down, on top of the bed of spinach. Sprinkle the filet with Old Bay seasoning and top with little bits of the butter. Bake until the fish is done, about 17 minutes, depending on the size of the filet. To check for doneness, cut open the fish filet at the widest part and make sure it is opaque. Serve with quinoa or roasted root vegetables.

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F I T P L AT E

Mangia – Itza Pizza! By Robin Beaudoin

When you hear the word “pizza” does your mind turn to babysitters? Birthday parties? Crusts in a box under your college dorm room bed? Do you eat yours stiff and straight from the fridge as a hangover breakfast? It’s alright – the rest of us do too. Pizza often gets a bad rap, perhaps because it’s an inexpensive standby meal and a favorite non-nugget food of children across the country. But pizza has a sophisticated side as well. Whether you prefer your crust hand-tossed, chewy, and glutinous, or cracker-thin and loaded high with vegetables, there is a veritable smörgåsbord of pizza choices available to you in this fine city. Memphis’ new hot spot, Hog & Hominy, boasts a separate pizza kitchen with a super-hot brick oven and serves up gourmet hand-tossed specials like the Red Eye, with pork jowl and a fried egg on top – it’s like breakfast on a pizza. This is gourmet, worth-budgeting-your-calories-for pizza, so go for it and order the hominy and rosemary potatoes while you’re at it. On the leaner side, long-time favorite Memphis Pizza Café is wellknown for its thin crust and extensive list of available toppings, casually served on melamine plates. This place is a dieter’s dream. The thin crust lowers the calorie and carb count, and they’re happy to make adjustments at your request, such as using less cheese, or substituting ingredients. The Italian salad isn’t bad, either. I asked former restaurateur and pizza machine, Brian Lurie, the truth behind the familiar comfort food’s nutritional reputation. “Pizza contains cheese,” he said. “Cheese is high in protein and low in carbs. The sauce does have some tomatoes in it, but it also has some sugar, oil, salt, and other spices, usually. I think pizza is a good way to get some protein, but it will gobble up your carb intake for the day quickly. The most dangerous part is most certainly the crust. As much as it pains me to say that, it is the truth. The crust is loaded with flour and gluten and tons of carbs.”

HEALTH+FITNESS | Januar y 2013

Lurie, a health-conscious vegetarian, offers a crust-less alternative. “At Mama Mia’s we used to have a ‘crust-less pizza.’ We took a scoop of sauce, then put on all your favorite toppings, then topped it with cheese … all in a disposable 8” pie tin. I like Morningstar Farms® veggie burger crumbles and fresh broccoli in my pie tin, along with some sauce and cheese since I’m a vegetarian. It reduces the carbs to very little and tastes delicious!”

The bonus to a crust-less pizza is that it’s very easy to make it both lowcarb and gluten-free on the fly, and everyone can personalize their own toppings, sauce, and cheese. This is also an excellent way to use leftover vegetables, bits of lunchmeat, or grilled chicken. At home, you can cook one of these in your toaster oven in about 15 minutes, using a disposable pie tin to save on clean-up. Mix shredded mozzarella cheese (fresh is best) and leftover tomato sauce in the bottom of the pan, top with a bit more mozzarella, add your favorite vegetable and/ or meat toppings, and bake at 400 degrees until melted in the middle and bubbly around the edges. If you don’t overfill your pan, the cheesy edges should crisp up nicely. Enjoy your custom creation with a sprinkle of crushed red pepper, a side salad, and a knife and fork!

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JANUARY E VENTS TUESDAY, JANUARY 1, 1:00AM Memphis Runners Track Club For more info, visit the racesonline website! Memphis, TN www.racesonline.com SATURDAY, JANUARY 5, 11:00AM Hill and Dale 8 Mile Run The 34th Annual Hill and Dale 8 Mile Run takes you through the Hills and Dales and switchbacks of our great Meeman Shelby Forest State Park. Start the new year off right with this fun 8 miler! Come out & help us raise money for Friends of the Forest. Millington, TN www.memphisrunners.com SUNDAY, JANUARY 6, 2:00PM Memphis Winter Off-Road Race Series: All Races The MRTC is proud to present the 2013 WINTER OFF-ROAD RACE SERIES. This will include a 3K, 5K, 8+K, 10K. Memphis, TN www.racesonline.com SUNDAY, JANUARY 6, 2:00PM Memphis Winter Off-Road 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.racesonline.com

HEALTH+FITNESS | Januar y 2013

SATURDAY, JANUARY 12, 9:00AM Tour de Cross Race #1 This biking race is 45 mins +1 lap Olive Branch, MS www.facebook.com/#!/pages/ Tour-De-Cross/316854792020

SATURDAY, JANUARY 19, 9:00AM Tour de Cross Race #2 This biking race is 45 mins +1 lap Olive Branch, MS www.facebook.com/#!/pages/ Tour-De-Cross/316854792020 SUNDAY, JANUARY 20, 2:00PM Memphis Winter Off-Road Series- 5K 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. Bartlett, TN www.memphisrunners.racesonline.com SUNDAY, JANUARY 6, 7:30AM Swamp Stomper 25K / 50K This race distance is 25k / 50k Millington, TN www.runacrossamericaontrail.com SATURDAY, JANUARY 26, 2:00PM Lisa Lassandrello 5K Remembrance Run Please join us for this event which benefits GSL and SAA-SDS and celebrates Lisa’s legacy to us all. Memphis, TN www.racesonline.com SATURDAY, JANUARY 26, 9:00AM Tour de Cross Race #3 This biking race is 45 mins +1 lap Olive Branch, MS www.facebook.com/#!/pages/ Tour-De-Cross/316854792020 SUNDAY, JANUARY 27, 2:00PM Memphis Winter Off-Road Series- 8(+)K 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. Bartlett, TN www.memphisrunners.racesonline.com

COM ING IN

FE BRUA RY SATURDAY, FEBRUARY 2, 9:00AM Mike Cody 4 Mile Classic Benefitting the Rhodes College Cross Country/Track & Field Teams Memphis, TN www.racesonline.com SATURDAY, FEBRUARY 9, 9:00AM Valentine’s Day 10k, 5k Run/Walk Compete individually or in the Couples Sweetheart Division! Refreshments and the awards ceremony will be held in the comfort and warmth of the Bartlett Baptist Church Auditorium. The run also features sweatshirts, great food, and great door prizes. Bartlett, TN www.racesonline.com SUNDAY, FEBRUARY 10, 2:00PM The Duck: The Maria Montessori School 5k Trail Race Benefitting the Maria Montessori School Memphis, TN www.racesonline.com SATURDAY, FEBRUARY 16, 10:00AM Move it Memphis 10k and 5k This race will be a 10K / 5K / 1 Mile Fun Run/Walk Memphis, TN www.racesonline.com SUNDAY, FEBRUARY 17, 2:00PM Memphis Winter Off-Road Series- 10k Run the Shelby Farms “College Course”... 2 and 1/2 loops on the Mullins Station Side Memphis, TN www.memphisrunners.racesonline.com/index. cfm?fuseaction=site.display&page_id=4202

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UGLY SWEATER 5K BENEFITTING MEMPHIS TOYS FOR TOTS

HEALTH+FITNESS | Januar y 2013

1. Jeremy Fisher, Kristen Greene

6. Ashley Mayer and Cody Mayer

2. Jennifer Earheart, Gayle Ozanne, and Karen Connolly

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8. Pam Pagenkopf, Mitch Negrav, and Maria Trif

4. Anna Jones and Rickey Jones

9. Katie Shea, Catherine Abbott, and Travis Thompson

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

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