Hf july 2013 web by Memphis Health + Fitness

Inspiring Active Lifestyles Since 1996

JULY 2013

Survival of the Fittest

Nancy McAllister

LOCAL INVENTORS REDEFINE YOUR PILATES WORKOUT

How a Positive Attitude Saved Her Life

Is Your Sunscreen FDA Approved? Get Sultry Summer Skin & Hair Food Truck Guide

Orthopaedic care in the Express Lane Start with OrthoStat.

速

For sprains, fractures, injured muscles, bones, and joints, see an orthopaedic specialist at OrthoStat.

Walk-ins Welcome Mon-Thurs: 8am-8pm Fri: 8am-5pm 901.261.STAT (7828)

6286 Briarcrest Avenue I Memphis, TN 38120 I OrthoMemphis 901.259.1600 orthomemphis.com A divisionofofMSK MSKGroup, Group, P.C. PC A division

Take Your Fitness on the Road

Choosing the road to a healthy lifestyle is always the right path. Let Wolfchase Toyota help you get there with our award winning line-up

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H+F JULY pg 6. Starting Line Fit photos, facts and food

pg 24. Fit Foodie Food Trucks The Healthy Way

pg 8. Fit News Health news around town

pg 26. Weekend Warriors Rhonda Neal And Phillip Bowden, M.D.

pg 10. Healthy Living New Rules about Suncreen + Incontinence and Pelvic Pain

amygfitness@comcast.net

901.218.4993

CONSULTANTS Executive Editor Hailey Thomas hailey@memphishealthandfitness.com

Advertising & Marketing Amy Goode 901.218.4993 Hailey Thomas 901.335.6005 Copy Editor Jenifer Meeks Contributing Editors Kerrieann Axt Robin Beaudoin Macrae Schaffler Marcia Scott Laura Gray Teekell Kristen Waddell

pg 14. Get Fit Local Inventors Show Off Their New Flowmotion System pg 16. Beauty Sultry Summer Skin & Hair

Social Media Director/PR Kristen Waddell

pg 18. Fit Kid Track Star Ryan Campbell

Photographers Lindsey Lissau Sarah McAlexander Jen Russell

pg 20. Coach’s Corner Beat The Heat! Hydration 101

Graphic Design Brian Williams

Rhonda Neal and daughter Madison Photo by Sarah McAlexander

pg 30. Success Stories Reader Weightloss pg 32. Fit Plate The Better For You Burger HEALTH+FITNESS | July 2013

Publisher Amy Goode

901.335.6005

pg 12. This Little Piggy What To Know Before You Get a Pedi

17 years + running strong

Distribution Memphis Paperchasers 740 N. Evergreen Street Memphis, Tennessee 38107 Send articles and photos to hailey@memphishealthandfitness.com H+F reserves the right to edit all materials for clarity, space availability and suitability for publication. First copy free, additional copies, $1. Mailed subscriptions: $25 per year. Back issues, $5. Memphis Health + Fitness Magazine does not knowingly accept false or misleading advertising or editorial content, nor does Publisher assume any responsibility should such advertising or editorial appear. Readers are encouraged to notify Publisher when they suspect false advertising. All rights reserved. Copyright © 2013.

pg 34. Low Sugar The Un-Diet pg 36. Nutrition The Hype About Hemp

pg 22 Triathlete Nancy McAllister bounces back Photo by Sarah McAlexander

pg 38. Events Calendar Races around town pg 40. Photo Finish Who’s who at area races

On the Cover: Nancy McAllister

Photo by Sarah McAlexander

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S TA RT I N G L I N E

FIT PHOTO: Rollin’ on the River

FIT PHOTO Mallory Maddox, 9, placed second in her age group with a time of 33:36 at the Christ United Methodist Church (CUMC) 5K run, benefiting Methodist Hospice and Memphis Athletic Ministries.

Paddler Theresa Andreucetti placed 1st in her age group and kayak category in the 32nd Annual Outdoors, Inc. Canoe & Kayak Race. Over 500 paddlers competed in the event on the Mississippi River this year.

Water Power

Carrying elements sourced from Mt. Everest and the Dead Sea, respectively the highest and lowest points on Earth, the lokai bracelet encourages its wearer to lead a balanced life, staying humble through the highs and hopeful through the lows – serving as a constant reminder that no matter how far the scale tips in either direction, you must always strive for balance. www.mylokai.com.

FIT TRAVEL

BALANCE IN A BRACELET

The Aquajogger lets users perform exercises utilizing various in-water dumbbells, leg weights, and arm weights, ranging from an easy no-impact jog to a full-body resistance training workout and everything in-between. The Aquajogger actually suspends the person in the water and allows them to determine what level of resistance they prefer using the movements of their arms and legs – and it’s great for injuryprone athletes! www.aquajogger.com.

HEALTH+FITNESS | July 2013

LOSIN’ IT!

The top ten winners are (from left to right:) Melissa Hoard (2nd place), Rachel Benfield (1st place), Shanti Bradley, Lisa Cannon, Bobbie Edmondson, Wendy Fortner, Angela Grisham (3rd place), Heather Lamica, Erin Melby (not pictured), Chandra Myers (not pictured)

LiveFIT Bootcamp in Arlington, Tennessee recently offered a 10-week Biggest Loser Team Challenge. There were six teams with a total of 107 people at the final weigh-in, and a whopping 1,308.6 pounds and 1,066 inches were lost!

Reginelli Recommends: Pali Charm Acres 2011 Sonoma Coast Chardonnay Pungent aromas of lemon, lime, and honeysuckle stream from the glass without being overly buttery. Wine Enthusiast Magazine rated Pali Charm Acres 90 on their 100 point scale – meaning they found it, “outstanding; of superior character and style.” It pairs well with seafood, roasted chicken, or the simmering summer heat. Serve very well-chilled. On sale $21.99. See Wine Enthusiast Mary Catherine Reginelli at Pyramid Wines & Spirits. For more information, call 901.578.2773 or visit www.pyramidspirits.com.

H+F Editor, Hailey Thomas, was invited to run the Half Marathon in what is billed as “America’s Toughest Road Marathon,” the Blue Ridge Mountain Marathon in Roanoke, Virginia. “The vista and the 3,000 plus feet of elevation were both breathtaking!” she says. Registration is now open for the 2014 Marathon and Half Marathon. If you are looking for a running challenge in a town with southern charm, sign up at www.blueridgemarathon.com.

11% < 42% (1980)

(2012)

PERCENTAGE OF WOMEN

RUNNING MARATHONS

COMPARED TO MEN RUNNERS,

ACCORDING TO RUNNER’S WORLD.

H+F TEAM Amy

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

Hailey

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

Jenifer

Jenifer is a part-time writer and full-time mom to 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 H+F.

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.

Tired of spending money on quick fix diets? Tried every fad diet without success just to gain it all back? Are you eating food that doesn’t even taste good?

Southern Grace Aesthetics and Wellness is proud to have Heidi Yates, MS, RD, LDN as part of the wellness team.

Kristen

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

-Diet management -Nutrition counseling

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.

-Medical weight loss ther apy -Individually customized progr ams -physician supervised Heidi is a Registered Dietitian and Licensed Dietitian/Nutritionist.

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.

She has a masters degree in nutrition from The University of Memphis and received a bachelors degree from Quachita Baptist University. Having a passion for helping people challenge and change their bodies she is here to help you with any nutritional goal that you ay face and wants to guide you to total body wellness using safe, effective strategies. She can even upload the most appropriate diet plan designed just for you straight to your smartphone providing convenience in your busy life?

Macrae

Macrae is a 38-year old wife and mother to two small children. When she is not cooking an overly complicated meal that her children will refuse to eat, she is reluctantly heading to the gym to work off some of the last meal’s calories.

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Visualize the results you want to see; let Heidi help you get there.

Call Southern Grace at 901-247-3451 to schedule an appointment with Heidi today!

HEALTH+FITNESS | July 2013

Kerrieann

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Now available for consultations:

FIT NEWS

InterStim Therapy for Bladder Control – Your Questions Answered InterStim is a form of treatment that targets the communication problems between the brain and the nerves that control the bladder by delivering mild electrical pulses to the sacral nerves located near the tailbone. These pulses bridge the communication gap between the brain and sacral nerves so the bladder and related muscles can function properly, thereby giving patients better bladder control. IS INTERSTIM THERAPY FDA APPROVED? Yes, InterStim Therapy was approved by the FDA in 1997 for urge incontinence and in 1999 for urinary retention and significant symptoms of urgency frequency. It has been available in the U.S. for over a decade. HOW EFFECTIVE IS INTERSTIM THERAPY? InterStim Therapy has been shown to be safe and effective for people who have not had success with other treatments for bladder control issues. IS INTERSTIM THERAPY EFFECTIVE FOR BOTH MEN AND WOMEN? Yes, this therapy is for both men and women.

WILL MY INSURANCE COVER THE COSTS? Medicare and many other private insurance companies cover InterStim Therapy. Your out-of-pocket costs will vary according to your insurance plan – check with your insurance provider about the details of your coverage. The Saint Francis Surgery Center is currently participating with over 85 managed care plans to bring InterStim Therapy to qualified patients, including Blue Cross, Blue Cross and Blue Shield, Cigna, Humana, United Healthcare, and Medicare.

regain your everyday freedom so that you can stop worrying about your bladder control problems and return to the life you once enjoyed. Your doctor will inform you of precautions and activity restrictions related to InterStim Therapy.

HOW WILL I KNOW IF IT WILL WORK FOR ME? An evaluation period lets you test InterStim Therapy to see if it will work for you before you make a long-term commitment. HOW WILL INTERSTIM THERAPY IMPACT MY DAILY LIFE? InterStim Therapy can eliminate or greatly reduce bladder control symptoms for people suffering from the symptoms of an overactive bladder, and may allow you to

• Active Release Technique (ART) IS THE GOLD STANDARD IN SOFT TISSUE TREATMENT • Dr. Jeremy Jessop and Dr. Larry Davis are both Master certiﬁed in ART

The Urology Staff of Saint Francis Surgery Center Dr. David Gubin, Dr. William V. Bingham, Dr. William V. Shappley III, Dr. William V. Shappley, Jr.

PRESCRIP TION SPORTS PRESCRIP TION SPORTS SUNGL A SSES SUNGL ASSES PRESCRIP TION SPORTS SUNGL ASSES

• ART is a patented technique that can resolve many sports and overuse injuries such as sprains, strains, tendonitis, plantar fasciitis, knee pain, shoulder pain, and most other injuries associated with having an active lifestyle. HEALTH+FITNESS | July 2013

• We work with all athletes, all sports, all levels and all ages!

Active Health Chiropractic

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SEMMES MURPHEY Over 100 Years of Patient Care

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

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Don’t Let Stomach anD BoweL ProBLemS KeeP you Down! Acid reflux, constipation, runner’s diarrhea, hemorrhoids and colitis are just a few of the uncomfortable and inconvenient issues that can keep you from keeping fit. But there are treatments and cures available. The physicians at GI Specialists call us today so you can run, cycle, hike or climb your way back to optimal health.

GI SPECIALISTS FOUNDATION A Member of Baptist Medical Group

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HEALTH+FITNESS | July 2013

are experts in prevention, diagnostics, treatment and cures—

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

Incontinence and Pelvic Pain

By Sara Lynn Johnson

I HAVE AN EMBARRASSING SITUATION. AFTER HAVING TWO CHILDREN, I FREQUENTLY WET MY UNDERWEAR WHEN I COUGH, SNEEZE, AND EXERCISE. IS THIS NORMAL? CAN SOMETHING BE DONE ABOUT IT? Urinary leakage at inappropriate times is known as urinary incontinence. Although it is more common in women, it can occur in men as well. Urinary incontinence usually involves the muscles of the pelvic floor which form a “hammock-like” structure in the pelvis that helps support internal organs and maintain bowel and bladder control. Pelvic physical therapy can help! A physical therapist that is specially trained to treat pelvic floor dysfunction can assess the strength and function of your pelvic floor muscles and then design a program specifically for you. In physical therapy, you will learn how to find the right muscles, use them correctly, and “retrain” your bladder. The goals of physical therapy include gaining control over incontinence and reducing the need for pads, medications, and surgery.

I AM PREGNANT AND HAVE PAIN SHOOTING FROM MY LOWER BACK INTO MY LEG, AND HAVE BEEN DIAGNOSED WITH SCIATICA. IS THIS NORMAL DURING PREGNANCY? CAN A PHYSICAL THERAPIST HELP? Discomfort during pregnancy is normal. However, when the pain interferes with your normal activities and sleep, it is not normal, and physical therapy can help. During pregnancy, your joints become more flexible in order to prepare for childbirth; however, this puts extra strain on your lower back and pelvis. A physical therapist will examine your back, pelvis, and hips and design a treatment program to meet your needs. This will likely include techniques to mobilize your joints, soft tissue massage to decrease tender points, exercises for stretching and strengthening muscles, and taping or bracing to support your back. Physical therapy can also help with other conditions that you may experience during pregnancy or after childbirth, such as neck pain, upper back pain, tailbone pain, and carpal tunnel syndrome.

I AM TRAINING FOR A BIKE RACE AND HAVE STARTED EXPERIENCING PAIN IN MY LOWER ABDOMEN, TAILBONE, AND GROIN. SITTING IS VERY PAINFUL, AND NOTHING SEEMS TO HELP. WHAT CAN I DO? Pelvic pain in the lower abdomen, pelvic floor, or tailbone is common in both women and men. Other frequent complaints are painful intercourse, pain while sitting, difficulty with movements of the hips and back, and bowel and bladder issues. Causes of pelvic pain include pregnancy and/or childbirth, sacroiliac (SI) joint problems, pressure on nerves in the pelvis, tender points (trigger points) in the pelvic floor muscles, scar tissue after abdominal or pelvic surgery (such as a C-section, hysterectomy, episiotomy, or vaginal tear,) and weakness in the muscles of the trunk, pelvic floor, and abdomen.

HEALTH+FITNESS | July 2013

Again, physical therapy may be helpful. A physical therapist specifically trained in pelvic pain will do a thorough evaluation and determine if your pain is due to problems with your muscles, nerves, or joints. Based on the findings, an individualized treatment plan will be developed to relieve pain by reducing muscle tightness, increasing strength, and improving mobility. Your physical therapist will use hands-on techniques to manipulate the muscles and joints and work with your doctor to provide you with the most beneficial and comprehensive care. No person should have to live with pain!

Sara Lynn Johnson is the Director of Women’s Health Services and Lead Physical Therapist at Memphis Specialty Clinic Pelvic Health & Women’s Clinic. For more information, call 901.624.5020 or visit www.resultsphysiotherapy.com.

Evergreen ADVANCED BODYWORK

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

Here Comes the Sun!

By Purvisha Patel, MD

The Food and Drug Administration has recently put new sunscreen rules into effect, but that doesn’t make understanding the labels any easier. Health + Fitness asked Dr. Purvisha Patel to enlighten our readers before they go out into the sun. WHAT’S THE HIGHEST SUN PROTECTION FACTOR (SPF) AVAILABLE IN A SUNSCREEN? Sunscreen products can go all the way up to SPF 100+, but an SPF 30 sunscreen blocks about 96% of UVB rays. Above an SPF 30 the product doesn’t block much more in the amount of UVB, and it doesn’t drastically extend the time you can be in the sun. For any increase in SPF, you may get a few extra minutes before your skin begins to redden and sustain damage. WHAT IS A BROAD-SPECTRUM SUNSCREEN? IS IT BETTER THAN OTHER TYPES OF SUNSCREEN? Broad-spectrum sunscreens protects against both ultraviolet light, type A (UVA) rays, which can prematurely age you, and ultraviolet light, type B (UVB) rays, which burn your skin. You want a product that will give you the most protection possible and broad-spectrum is a great option for that.

SHOULD I PROTECT MY HAIR FROM THE SUN? Absolutely! The sun can damage any area of the skin, including you scalp. Plus, the sun can bleach and dry out your hair. Make sure to use at least an SPF 30 on the part in your hair or any other exposed area of your scalp. Also consider a moisturizing and protecting product on your tresses. Of course, you can always be ultra-fashionable and use a large hat to protect your locks and face.

HOW LONG DOES SPF LAST? I’ll answer this as a two-part question. First, SPF should be applied at least every two hours, and more often if you’re sweating a lot, swimming, or doing any other activity that is rubbing off or wearing away at your sunscreen. As far as the actual breakdown of the product, sunscreen is effective for three years after its purchase date, but this is given that it’s stored at room temperature and not exposed to extreme heat, like in a hot car, which breaks down the product more quickly. ARE THERE SPECIAL SUNSCREENS FOR PEOPLE WHO SUFFER FROM ROSACEA? People who suffer from rosacea can be susceptible to some of the chemicals in traditional sunscreens. If you find yourself in this scenario, try mineral sunscreens, fragrance-free sunscreens, or sunscreens formulated for people with sensitive skin. CAN THE CHEMICALS IN SUNSCREEN HURT ME? Yes, some chemicals in sunscreen can harm you, but you shouldn’t skip the sunscreen for fear of the chemicals. Studies have shown that oxybenzone and retinyl palmitate are the chemicals to avoid in sunscreen products. If you are concerned about or are sensitive to certain chemicals, look for sunscreens without them if possible, or consider physical barrier options like ultraviolet protection factor (UPF) clothing and products. ARE SPORT FORMULA SUNSCREENS REALLY WATERPROOF AND/OR LONGERLASTING? Not really. All sunscreen should be reapplied at least every two hours, and if you’re doing something that wears away at that sunscreen, it needs to be reapplied even more often. IS SUNSCREEN A “FOUNTAIN OF YOUTH?” In a way, yes; a recent study in Australia showed that people who used sunscreen

THE ENVIRONMENTAL WORKING GROUP (EWG) IS THE FDA’S WATCHDOG. TO READ THE EWG’S GUIDE TO SUNSCREENS AND THEIR FAVORITE PRODUCTS, GO TO WWW.EWG.ORG/2013SUNSCREEN.

DO PEOPLE WITH DARKER SKIN NEED TO USE SUNSCREEN? Yes! Although people with darker skin don’t burn as easily, they still sustain sun damage, although they may not be aware of it because of the absence of sunburn. People with darker skin should still use a broad-spectrum sunscreen, applied 30 minutes before sun exposure, and reapplied every two hours, with one ounce of product on each extremity. WILL SUNSCREEN AGGRAVATE MY ACNE? Sunscreen can trigger acne, so use fragrancefree or oil-free options to avoid breakouts. WILL USING SUNSCREEN KEEP ME FROM GETTING ENOUGH VITAMIN D? Yes, sunscreen can inhibit vitamin D absorption, but most likely, you won’t wear it to the extent that you develop a vitamin D deficiency. If nothing else, you can take vitamin D supplements to correct this possible issue, so don’t skimp on sunscreen! ARE SPRAY SUNSCREENS AND STICK SUNSCREENS OK TO USE? Studies have shown that these forms of sunscreens aren’t as effective as traditional lotions. Also, the chemicals in spray sunscreens can be harmful if inhaled. I would recommend sticking to lotion-type sunscreen products. HOW EFFECTIVE ARE SUNSCREEN-INSECT REPELLENT COMBOS? These combination products tend to be less effective than each product on their own. For maximum protection on all levels, apply sunscreen first, then apply bug repellent. CAN MY DIET HELP PROTECT MY SKIN FROM THE SUN? There are studies that suggest beneficial chemicals in fruits and vegetables can provide added sun protection, but they do not replace sunscreen or physical sun barrier products.

Purvisha Patel, M.D., is a dermatologist and owner of Advanced Dermatology & Skin Care Associates. For more information visit www.advanceddermatologymemphis.com, or to schedule an appointment call 901.759.2322.

HEALTH+FITNESS | July 2013

WHAT’S THE RIGHT WAY TO APPLY SUNSCREEN? Sunscreen should be applied about 30 minutes prior to sun exposure, and one ounce should be applied to each extremity. That’s one ounce for each arm, one ounce for each leg, one ounce for the front of your torso, one ounce for the back of your torso and one ounce for your face and neck area. Yep, that’s seven to eight ounces total, but you want to BLOCK the sun, not simply screen it.

consistently tended to show signs of aging slower than those who didn’t. This is likely due to protection from the sun’s harmful rays, which can cause your skin to develop wrinkles or sun spots.

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

This Little Piggy We abuse them, stomp on them, and expose them to every element Mother Nature has to throw at us. They carry us over the finish line and suffer those stuffy professional shoes all year long, and now it is time to kick back and prop them up. Have you taken precautions and prepared yourself for barefoot season? It’s not enough to simply moisturize and keep toenails clean and polished – it’s important to know the origins of your own foot issues. Although we may blame the pedicurist for every fungus, wart, and blemish, the truth is that we can pick these things up in more places than you’d think. Mai Truong, co-owner of Memphis’ Elite Nail Spa stresses the importance of “foot funk” prevention. Swimming pool decks, locker rooms, sharing shoes, even going barefoot in the soil are all culprits when foot fungus rears its ugly head. Easily transmittable but difficult to cure problems include athlete’s foot, which causes itching and scaling, warts (which may be removed using an acid solution or burned off by a podiatrist’s laser,) and toenail fungus, which thickens the toenail and causes yellowing and embarrassing scaling over time, and requires about a year of a special prescription pill or total removal of the toenail for a cure. Ouch! Elite’s owners believe total sanitation to be of highest importance. Truong explains that what sets them apart from other salons is, “The implement. Here we use an individual one [per customer.] That’s much better than using one thing over and over and over. We put in individual pouch and [it is that one customer’s] all day long. We feel confident in that. We don’t have jets; the new technology has no jets for the bowl. It just circulates the water in the bowl. You feel waves like the ocean. Each day that goes by, it’s new technology.” No water jets means less chance of funky feet!

HEALTH+FITNESS | July 2013

Not all toes’ woes are contagious. Some feet are just predisposed to issues such as

bunions, corns, foot odor, or painful ingrown toenails. Elizabeth Yarbrough, a regular at Elite, shares the cautionary tale of a foot health issue that became, “More painful than my C-section!” It turns out her toenail was ingrown-prone. “I got a pedicure at my usual nail salon and they removed most, but not all, of a hangnail on the inside edge of my big toe. It was only slightly sore, so I thought nothing of it. The next day my toe was swollen and red and hurt so badly I could not wear shoes. I went to (podiatrist) Dr. Brian Kiel D.P.M. and he surgically removed the whole edge of the toenail. Recovery was painful and I did get an infection after surgery as well. I had to wear a boot and was on heavy painkillers for two days which meant I could not drive.” The pedicure in question was not from Elite, but another area salon, but it turns out that the problem did not lie with her pedicure. “Dr. Kiel specifically said it was not their fault because it was due to the shape of my toenail.” Sandal season in Memphis begins with spring break, and ends with Christmas for some loyal Birkenstock, Chaco, Reef, Yellowbox, and Teva fashion plates. I inquired of Elite manicurist Jenny the biggest problem she sees on the feet of sandal-wearers, both female and male. “Calluses,” she says. “[Lots] of calluses!” Indeed, while researching at Elite, I witnessed one woman’s dry skin being exfoliated by what appeared to be a cheese grater, and other women requesting everything from “razoring” to a “hard scrub.” I asked why feet seem to be at their driest in the summertime, and store owner Truong responded, “Because the socks protect your skin. Without the sock, your moisture is gone. That’s why you get dry heels. That’s why every nail business is busy this season, because of that reason. [Sandals] don’t have that protection. Your feet dry out and get rough.” To prevent the driest of heels and toes, some basic preventative maintenance can be

By Robin Beaudoin

employed. A pedicure is recommended every six weeks, and polish can be changed in between. At home, after a soak in the tub or shower, apply cuticle oil to bottoms and sides of feet, then use a pumice stone or exfoliating disc weekly. If you must wear sandals every day, apply lotion to feet at night, and sleep with socks on to maintain healthy, baby soft feet.

For more information or to make an appointment, call 901.818.2976, or visit www.elitenailspamemphis.com.

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

Go with the Flowmotion

By Kerrieann Axt. Photos by Sarah McAlexander

Benton Wilbanks and Bernard Farber have been good friends for thirteen years, and business partners for the past three. When they greet me enthusiastically at Next Level Pilates, I’m thrilled to sit down and talk to them. Fit, fun, and full of energy – these are my kind of people! Benton, the owner of the studio, asks if I have ever taken a Pilates class, and I’m embarrassed to say I have not. I feel like I’ve just told my parents I’m dropping out of high school. I explain to him that I am a “weights” girl. I’m at the gym 5 days a week, and I don’t have time for a group class. These two guys – still smiling – are passionate about Pilates and their new product, Flowmotion System, and they look at me nodding, like they’ve got something to share that just might change my mind … Benton has owned Next Level Pilates since 2004. He has worked as a personal trainer for over twenty years, providing his clients with everything from cardiac rehabilitation to weight loss programs. He became a certified Pilates instructor in 1993, and describes himself as a total convert to the method. Bernard’s background is a bit different. Born and raised in South Africa, he moved to the United States in 1997, where he began work in his first love – commercial real estate. Bernard still manages and owns a commercial real estate portfolio in the Memphis area, and is a co-owner of Theo’s restaurant on Poplar. Always an athlete, Bernard trains in yoga, Pilates, and swimming, and is an avid mountaineer.

HEALTH+FITNESS | July 2013

Bernard and Benton quickly became friends, a friendship founded upon their love of health, exercise, and Pilates. Bernard became an enthusiastic client of Benton’s, and has worked one-on-one in Benton’s studio for the past nine years. He says of his friend, “He has shown and taught me the importance of a functionally efficient way of exercising.” The mutual admiration between the two is undeniable.

On a business trip to Utah in 2009, Bernard visited a friend involved in advanced strength and martial arts training. He was intrigued by his friend’s work with an 8-foot long plumbing pipe that had been capped off and filled with water. The idea of capturing the movement of water in an enclosed cylinder was a fascinating concept, and he shared his thoughts with Benton a couple of weeks later. Both men were solid in their core belief in Pilates, but were also interested in advancing and moving the method forward, so Benton and Bernard joined forces and began researching and developing their new product. They knew it couldn’t be heavy and bulky, and it couldn’t be used for brute force movements alone. It had to be versatile and have the ability

BERNARD FARBER & BENTON WILBANK INVENTORS OF THE FLOWMOTION SYSTEM.

to work both arms and legs. “It had to compliment the future of fitness,” they say. Bernard laughs, “In our moment of enthusiasm, we took a shot at a few rudimentary prototypes. But then I said to Benton, we have ideas, vision, and a great skill set, but we don’t know how to make this thing!” So the pair enlisted the help of an experienced Memphis mechanical engineer, Jim Annestedt, and with patience and perseverance they came up with their first prototype. The passion these two have for their new exercise product, Flowmotion System, is absolutely contagious, and I am dying for them to ask me to use it. When Benton lifts a

Flow Pipe and tells me to do the same, I put down my pen and notepad and pick up the 2-foot long piece of equipment. The sound of the moving water grabs my attention first, and Benton notices. “One thing I love about Flowmotion is that the water provides immediate feedback on whether you’re performing the exercise right or wrong.” He says to me, “Listen to the way the water sounds when I move it over my head; now make yours do the same. The idea is to let the water work you, affect you. It’s not about the weight, it’s about the movement.” I have to admit, it’s always been about the weight to me. The way to get stronger is to lift more weight. The way to tone your arms and

H E A LT H Y L I V I N G legs is to lift more weight. The way to change the shape of your body is to eat the right foods so that you can lift more weight. But this dynamic duo has me curious about how their product compares to my beloved dumbbells … Benton shows me multiple exercises using Flowmotion, varying the types of movements in what they call “flow or no flow” – a way to describe if the water should be moving or holding still. He assures me that making the exercises harder doesn’t always mean making the equipment heavier. There is a unique instability with Flowmotion, and I get a good core workout just trying to keep my balance. Within minutes, I’m feeling my arms shaking and my core tightening, and I’m becoming more confident that this system has the potential for a full body and mind workout. But not only that: it’s different, challenging, and fun, and I am loving it! The duo’s goal for the Flowmotion System is not only to make it accessible, but also to equip people with the proper techniques to use it correctly and effectively. “We want to introduce this the right way. We need people to see the benefit, but also to have proper training.” So Benton is in the process of creating a certification course to “train the trainers.” The guys can see their system fitting in well in Pilates and yoga classes, and also want to see it in small gyms and rehabilitation settings. Says Benton, “I want it to be safe and effective. My personal clients

need so many different things – from advanced athletes to someone who can barely walk through my door. I want something that I can use with everyone.” Benton is currently using the Flowmotion System, which includes both Flow Pipes and Flow Rings, in private and group Pilates classes at his East Memphis studio. Although he has been practicing Pilates for over twenty years, he has still seen a significant change in his body and experienced renewed “confidence in his movements” because of Flowmotion. At 41, he says he feels more capable than he ever has before. On my way out, Benton graciously invites me to join a Pilates class at Next Level sometime in the near future, and I am convinced that I want to come back. He says, “I know a lot of people look down on any type of exercise that doesn’t include weights or dumbbells, but I’m a hard-core strength training fan, and I still get my fix – and then some – with the type of training that I do today.” “Trust me,” he adds, “even though you’re outside of your comfort zone, there are still other ways to accomplish your goals. Flowmotion could definitely be one of them.” For more information about the Flowmotion System, contact Benton Wilbanks at 901.299.0877, or visit www.thenextlevelpilates.com.

HEALTH+FITNESS | July 2013

B E AU T Y

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HEALTH+FITNESS | July 2013

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Wavy or curly hair can easily lose its definition – Moroccan Oil Curl Defining Crème brings it back. Argan oil and protein conditioner detangles and tames curls so that hair remains bouncy, smooth, and frizz-free with great movement. Preferred by Helen Williams of Prescay Parlour. $40.00. www.prescay.com.

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Despite what you may have heard or read, genetics are the key determinant when it comes to the appearance of your skin, and although many acne sufferers blame themselves for their skin condition, the truth is that if you have acne, it is due to a genetic skin predisposition that does not allow the skin to exfoliate itself correctly. Isolaz Laser Acne Treatments combine a vacuum with carefully controlled light therapy in order to painlessly clean, disinfect, and heal the targeted pores. A full-face individual treatment is $250.00, while a package of 6 treatments is $1200.00. For more information, call Solutions Medical Center at 901.853.6428, or visit www.solutionsmedicalcenter.com.

B E AU T Y

Your Beauty Questions Answered

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Which should I apply first, moisturizer or sunscreen? There are two types of sunscreen, chemical and physical. A chemical sunscreen (one that contains oxybenzone or avobenzone) should be applied to clean bare skin, because it needs time to be absorbed into the skin in order to be effective. A physical sunscreen (one that contains titanium dioxide or zinc oxide) should be applied after moisturizing. However, some sunscreens, such as Image and Obagi, contain moisturizer within the product itself, saving you a step.

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HEALTH+FITNESS | July 2013

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KEEP MOVING FORWARD “But it ain’t about how hard you’re hit. It’s about how hard you can get hit and keep moving forward. How much you can take and keep moving forward.” – Rocky Balboa

Interview and photo by Kristen Waddell.

For Ryan Campbell, moving forward is nothing new. With his competitive nature, he took an interest in an active lifestyle at a young age and quickly grew into his specialty by simply being the best he could be. He knew what he wanted and went for it. Ryan holds many track records; including becoming the MAIS Boys AAA 1600m Champion four years in a row and holding his high school’s record in the 1600m, 800m, and crosscountry. He already has big plans for college and beyond, and balances his priorities with his pleasures so as not to burn out.

RYAN CAMPBELL AGE: 19 WHERE DO YOU ATTEND SCHOOL? I attended high school at Magnolia Heights in Senatobia, Mississippi. I will be attending Mississippi College in Clinton, Mississippi this fall. HOW LONG HAVE YOU BEEN INVOLVED IN COMPETITIVE SPORTS? I’ve been playing sports since I was 6 years old. I started playing baseball during the summers and when I got to seventh grade, I started running track and playing football and soccer. I have run for Track U, Memphis Elite, unattached, and for Magnolia. I have traveled as far as Baltimore, Maryland, for the Junior Olympics. I am currently training for my first meet on August 30th for Mississippi College. WHAT MADE YOU DECIDE TO FOCUS ON TRACK? I was competitive and was actually winning in a sport for a change. I saw that I may actually have a future with this sport if I kept working hard. I first noticed this when I was consistently placing second at my meets my seventh grade year. I wanted to win first place so bad, but this same guy kept beating me. I kept working though, and when I finally won my first race I had a hunger to win again. I train or do some form of a workout every day. I have days that I may take it easy and do a light ab workout, but I never go a day that I don’t do anything at all.

HEALTH+FITNESS | July 2013

WHAT HAVE BEEN YOUR BIGGEST ACCOMPLISHMENTS AND CHALLENGES? I would have to say my biggest accomplishment in my track career is being the MAIS Boys AAA 1600m Champion four years running. I also hold Magnolia Height’s record in the 1600m, 800m and cross-country. My biggest challenge has been trying to stay mentally strong during training and competing.

WHAT DOES IT MEAN TO YOU TO BE THE BEST THAT YOU CAN BE? It means waking up at 5:30 a.m. before school and going to the gym or running 6 miles. It’s running Christmas morning after opening presents, because you can’t afford to let the competition pull ahead of you when it counts. It’s going to bed at night knowing I’ve done all I could. If I sit still too long then I’ll get weak and I’ll just be another wannabe runner.

WHAT IS YOUR FAVORITE SPORT TO WATCH? Football. I love watching my high school team compete on Friday nights and cheering them on. I also look forward to watching the Dallas Cowboys this season because a fellow alumnus of Magnolia Heights, Cameron Lawrence, just signed with them. WHO IS YOUR FAVORITE ATHLETE? My favorite athlete is Steve Prefontaine because of how driven and fierce he was when it came to competing. He ran every lap as hard as he could and to beat him you had to outrun him before he flat-out beat you. I try to run my races the same way. Every time I run a terrible race, it’s because I turn it into more of a science project than an actual race. The less I over-think things and just try to outright push myself to the limits, the better results I get. HAS YOUR FAMILY BEEN SUPPORTIVE OF YOUR ACTIVE LIFESTYLE? They have been very supportive and the reason I have gotten the opportunities I have. They have sacrificed so much and have always put my interests before theirs. We travel a lot during the summer to my meets so we normally make my track meets into vacations as well. Depending on where we go, we try to do what that area is known for, whether it be food or activities. WHO DO YOU LOOK UP TO THE MOST? My dad, Doug Campbell, and my coach Arthur Avant. My dad is a hard-working man and is always someone I can turn to for advice and life lessons. Arthur is very passionate with his training and has molded me into the runner I am now. Even in college I will be leaning on my dad for advice with life experiences and on Arthur for coaching. HOW DOES DIET PLAY INTO YOUR HEALTHY LIFESTYLE? I try to eat healthy but my family isn’t made up of professional nutritionists, so I do the best I can. I’m young though, so I kind of just eat what I want and burn it all off when I run. I try to eat 2-3 hours before I run. My splurge food is ice cream with Oreos. WHAT IS ONE SHORT-TERM GOAL AND ONE LONG-TERM GOAL THAT YOU HAVE SET FOR YOURSELF? My short-term goal is to run a personal best this season in cross-country and break sixteen minutes. Long-term, I want to graduate from nursing school and start my career as a Nurse Practitioner. HOW DO YOU BALANCE SCHOOLWORK, AFTER-SCHOOL ACTIVITIES, AND FUN? I schedule all of my activities around my training. For the most part I just wing it and hope it works out. In college I will have to be a lot more structured, but I doubt I’ll have a problem with that. In my spare time, I like to fish and hang out with friends.

HEALTH+FITNESS | July 2013

C OAC H ’ S C O R N E R

HYDRATION 101

By Marcia Scott

The temperatures are heating up and won’t show any sign of cooling down for several months. It’s hard to avoid the heat, but you can be prepared and arm yourself with the number one defense against the Memphis summer: proper hydration. While proper hydration is important year-round, it’s especially important in the summer. And it’s not just hydrating right before or during your run that matters most, but hydrating all day, every day. Well-hydrated muscles are high in fluid content, and water removes lactic acid from exercising muscles, which can be an advantage to wellhydrated athletes. Water also helps maintain proper body temperature, since it’s the primary component in sweat.

DAY-TO-DAY HYDRATION

At’s recommended that you drink half of your body weight in ounces of water every day. For example, if you weigh 150 pounds, you should drink 75 ounces of water per day. Keep a water bottle with you throughout the day to make it easier to take in enough fluids.

PRE-RUN HYDRATION

An hour or so before a run, particularly a longer run, drink about 15-20 ounces of water. Don’t drink within an hour of your run so you can void excess liquids and prevent any restroom stops along the way. If you want, you can drink another 4-6ounces of water right before your run just to top off your fluids.

HEALTH+FITNESS | July 2013

DURING YOUR RUN

ELECTROLYTES

Electrolytes are minerals in your body fluids that carry electrical charges. Some of the most important ones in your body are sodium, potassium, chloride, and sulfate. Electrolytes are important because nerve cells and muscles use them to carry electrical impulses and regulate body fluids. In addition to refueling your fluids on your run, you should consider replenishing your electrolytes, as they are lost in your sweat. The easiest way to replace electrolytes is through an electrolyte drink. There are numerous sports drinks that contain electrolytes, but our personal favorite is an electrolyte tab called Nuun. Unlike most sports drinks, Nuun doesn’t contain any sugar, calories, or other additives that your body doesn’t necessarily need.

IS IT TIME? Is it time to move from a 5k to a half marathon? Is it time to move from a half to a full marathon?

Is it time to take some time off of your time?

It’s recommended that you drink 4-6 ounces of water every 20 minutes on your run. Don’t wait until you feel thirsty to drink something; this is usually too late to attempt to replenish your fluids. Train your body to drink on a schedule rather than at the first sign of thirst.

Need any other warm weather running recommendations? Ask away! E-mail your questions to Marcia at memphishealthandfitness@gmail.com, and she’ll answer them in an upcoming article! 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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HEALTH+FITNESS | July 2013

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.

C OV E R P RO F I L E

Survival of the Fittest!

How fitness – and a positive attitude – helped a triathlete bounce back from the unexpected. By Laura Gray Teekell. Photo by Sarah McAlexander.

Ten months ago, Nancy McAllister was training for Ironman Florida. She began competing on a triathlon team, Terrapin Racing, in addition to her primary sport, running, in 2008; but as she got older she switched to triathlons exclusively. This was a natural transformation for her, since she loves the challenge and self-competition of endurance racing, as evidenced by her completion of Ironman Louisville and Florida. Nine months ago, Nancy broke her back. While working in the Knoxville area, she had an accident that sent her car off the road. First responders on the scene said she was lucky to be alive. She suffered a compression fracture of the L1 vertebrae, causing the vertebrae to burst. Miraculously, she suffered no nerve damage and did not require any surgery. Dr. Julius Fernandez, McAllister’s neurosurgeon at Semmes-Murphey Neurologic and Spine Institute, expects her to make a 100% recovery – a recovery that will take one full year.

HEALTH+FITNESS | July 2013

For hard-core endurance athletes, or athletes of any kind, a year of recovery seems like an eternity. But Nancy knew how lucky she was: lucky to be alive, lucky to not suffer any nerve damage, and lucky to be given such good recovery prospects. It is from this perspective that Nancy seems to view just about everything that comes her way.

When she had to wear a back brace 24 hours a day that covered her from her mid-section to her shoulders for the first two weeks following the accident, Nancy remembers that “without it, I felt like a turtle without a shell.” Facing 14 weeks in the brace, Nancy knew that her core – along with everything else – would become weak. She remembers Dr. Fernandez telling her that most people in her position were still on the couch, while she was always asking, “What can I do?” She did whatever she could – she started walking while still in her brace, and then began walking the stairs at Tom Lee Park. And she didn’t just walk the stairs a few times; she walked 40-60 sets of stairs on average. She is an Ironwoman, after all. Nancy found the challenges of recovery lay more in the little things. For 10 weeks she couldn’t use a pillow and could only sleep flat on her back. When she began to wear the brace a mere 10 hours a day, she felt more susceptible to falls without it to hold her up. Once she did fall while at Kroger, but rather

than being frightened or demoralized, she laughed it off and began to work on her core strength. Now, she can hold a plank and does “lots of push-ups.” Her new challenge became swimming; after eight weeks she was able to swim, but she couldn’t get her arms to work with her legs. “There was some disconnect, and I had to relearn how to get my arms and legs to work at the same time in the pool,” she laughs. “It’s the little things that you don’t think about, like brushing your teeth and – being unable to bend – having toothpaste run down your face. To be able to put socks on, tie my shoe – these were the difficult things. If I needed to clip a toenail, I would either have to wait or get a pedicure … they (my feet) were just so far away! I’ve always been strong for a girl. I have always been that girl that has been like, ‘Hey, let me help you carry that!’ Now, I have to stop myself. I was instructed by the doctor not to pick anything up over seven pounds, which I thought was nothing until I picked up a jug of milk. Then, I was happy just to be able to pick up the jug of milk.” She knew it was a milestone when she could put her own socks on. “I remember when it seemed like there was no way I could get there. Now I put my pants on like almost a regular person.” Nine months after the accident, Nancy has resumed running and her main fitness activities are swimming, running, tooling around on her mountain bike, push-ups, and planks, which she credits for the strength in her core. While she would love to do yoga, she “just can’t bend like normal people. I felt like I was making so much progress, but I was still so stiff … so I started narrowing down my options.” Nancy sought out acupuncture to address her stiffness, because she was nervous about having pressure applied (from a massage or otherwise) where she was still, quite literally, broken. She chose Dr. Ly’s Natural Health Institute because Dr. Alexander Min-Shin Ly had the most experience in that field, but was surprised to be instructed to lie on her back. Although that is where the injury occurred, no acupuncture needles had ever been used there; in fact, most of them had been applied to her abdomen: “a whole mess of them,” in fact. The acupuncture, with the addition of the vitamin B-12 shots and herb supplements suggested by Dr. Ly’s staff, has made a palpable difference, however. Nancy has also noticed that since the accident she has made

a conscious effort to eat more “cleanly,” adding lots more fruits and salads to her diet, while staying away from fried or processed foods. The most notable aspect of Nancy’s recovery, however, is her enduring optimism. She believes that everything in life has a positive aspect to it, no matter how bad it may seem. “Even if I got slammed with it all at once, why have a negative attitude about it? Life is so much brighter when you don’t. I think my life is wonderful now. I have my friends to celebrate with me when I get good news from my doctor; to walk with me. I look back and feel so lucky. I am shorter (the loss of her vertebrae has caused her to lose 1/2 inch of height) but I have always been short! I used to always be between petite and regular length pants, and now the decision has been made for me!” Nancy’s running goals this year include the MRC Road Race Series, Wade’s Big Adventure, and the St. Jude Marathon. “I’ve had a long recovery, positive all the way with the help of exercise and friends. You hit all these milestones: putting on your socks, shoe tying, shaving my legs, doing my toes – they are all silly little milestones, but each is an accomplishment. You have got to have goals to keep going. I tried to get out of the pool the other day without using the stairs. I got halfway out of the pool and got stuck. Guess that’s another goal.”

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HEALTH+FITNESS | July 2013

Rhodes College has great swimming, fitness and recreational opportunities for the summer!

FIT FOODI E

KEEP ON TRUCKIN’ The Food Truck craze has become an epicurean epidemic in America and Memphis is not immune. Traditionally, mobile cuisine has been delicious, but has earned a reputation for being less than nutritious (think foot long corn dogs, y’all.) Fortunately, the new wave of trucks is on the cutting edge of culinary trends and offers some far more fit fare, so Memphis Health + Fitness hit the streets to find the “best for you” eats.

FUEL CAFE H+F Fit Pick: Veggie tacos with avocado and a splash of hot sauce. Price: $8 www.fuelcafememphis.com FuelCafeFoodTruck @FuelFoodTruck

GRAZE FOOD TRUCK H+F Fit Pick: Spinach salad with strawberries, feta cheese, roasted pecans, and grilled chicken tossed in a strawberry balsamic vinaigrette. Price: $7 www.grazefoodtruck.com GrazeFoodTruck @GrazeFoodTruck grazefoodtruck@gmail.com

HUNGER MONKEY H+F Fit Pick: Asian Slaw made with red and green cabbage, onion, carrot, red bell pepper, and balsamic lemon-ginger vinaigrette. Price: $3. Oven-roasted okra tossed with Southwest spices. Price: $3 (All veggie sides are Vegan)

HEALTH+FITNESS | July 2013

HungerMonkey @HungerMonkey1 Hungermonkeyfoodtruck@yahoo.com

YOLO H+F Fit Pick: Chocolate yogurt with Delta Pecan Orchard pecans. Price: $4 www.yolofroyo.com yolofroyo

ROUND ‘EM UP! MEMPHIS FOOD TRUCK WEEKLY SCHEDULE: TUESDAY:

Baptist Corporate Center (Behind Christian Brothers High School) 350 N. Humphreys, 11 a.m. - 2:30 p.m.

THURSDAY:

Bobby Lanier Farm Park Market, 5 p.m. – 7:30 p.m.

FRIDAY:

Dixon Gallery & Gardens, 11 a.m. – 1:30 p.m.

SATURDAY:

Overton Park, 11 a.m. – 2 p.m.

SUNDAY:

Shelby Farms, 11 a.m. – 2 p.m. Other gatherings spots without regular days and/or times include Court Square, the Levitt Shell concert series, the Botanic Gardens concert series, and various seasonal farmers markets throughout the city. The Memphis Food Truck Alliance’s short-term goal is to have a permanent parking lot, a “truck stop” if you will, in East Memphis and a gathering spot at Minglewood Hall.

For a complete listing of Food Trucks and where to find them, go to memphisfoodtruckers.org or follow on twitter @MemFoodTruckers.

@yolofroyo

Compiled by Amy Goode, Kristen Waddell, and Hailey Thomas.

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HEALTH+FITNESS | July 2013

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

Rhonda Neal AGE: 41 OCCUPATION: Manager of Accounting, North American Packaging Division, Evergreen Packaging. SPORTS: Running, bike riding. FAMILY: Husband Kelly Neal, and daughter, Madison Neal, 8. FIT CLUBS: I’m a member of the Memphis Runners Track Club (MRTC,) and I just recently began with the Desoto Runners Club. WW CLAIM TO FAME: I completed the MRTC Road Race Series as a Road Warrior, ran my sixth St. Jude Half Marathon, and ran the Little Rock Half Marathon. FAVORITE FITNESS ACCOMPLISHMENT: Completing the St. Jude Full Marathon in 2011! WHY YOU LOVE RUNNING AND BIKING: I always tell people that I run for my life. My family history has both diabetes and high blood pressure. I run because it gives me time alone to think with clarity while helping improve my health. To me, running is good for the body, mind, and soul. I like to ride because I’m with my family. That’s good quality time spent outdoors together on the weekend. OBSTACLE COURSE: When I was first diagnosed with high blood pressure I thought that was the worst thing to happen to me due to taking maintenance medication. Now I realize that good exercise helps the body in so many ways that I will not sweat the small stuff. TRAINING FOR AN UPCOMING EVENT: This year I decided that this would be my year not to run at leisure. I do not have any events coming up, but I’m taking a more spontaneous approach to upcoming events this year. Who knows what’s around the corner for me? I just stay tuned-up and ready for whatever comes my way.

HEALTH+FITNESS | July 2013

BEST EATS: Memphis has so many great restaurants, and I mostly go for fish if it’s available. I would have to say Grill 83 (in the Madison Hotel,) Felicia Suzanne’s, Flight, McEwen’s on Monroe, and Local Gastropub.

“Now I realize that good exercise helps the body in so many ways that I will not sweat the small stuff.” WW GEAR: I run in Asics, and my bike is a Schwinn. BUCKET LIST: Visit Italy, Africa, and Australia. IF YOU COULD HAVE DINNER WITH ANYONE FAMOUS (LIVING OR DEAD) YOU WOULD CHOOSE: Marvin Gaye, my favorite singer. IF YOU COULD HAVE ONE SUPERPOWER IT WOULD BE: Unlimited strength. LUXURY TIME: I enjoy having a great meal at one of my many favorite restaurants or a nice full-body massage from Gould’s. MOTTO: The greatest wealth is your health.

Interview by Hailey Thomas. Photo by Sarah McAlexander.

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Phillip R. Bowden, M.D. AGE: 53 OCCUPATION: Director of Mid-South Gastroenterology Group; Practicing Gastroenterologist. SPORTS: I am an avid runner. I also enjoy snowboarding and golfing. FAMILY: I have a lovely wife and two children, including a daughter who recently graduated from high school and a son who is currently in college. We also have one dog. FAVORITE FITNESS ACCOMPLISHMENT: I’m a marathon guy. I’ve run marathons in San Diego, Memphis (to benefit St. Jude,) and Las Vegas. WHY YOU RUN: I love to be challenged and running marathons allows me to complete what some view as the impossible. Running improves my personal fitness level, allowing me to be a healthier husband, father, and doctor. POST-RACE PLEASURES: I like to take a relaxing soak in the hot tub and end my night with a steaming bowl of pasta. OBSTACLE COURSE: In the beginning of my fitness journey, I was overweight. I ultimately lost 30 pounds, which allowed me to pursue more rigorous fitness goals. FITNESS REGIMEN: I am currently participating in the P90X fitness program. WW GEAR: I don’t run anywhere without a pair of Brooks running shoes in tow.

“Running improves my personal fitness level, allowing me to be a healthier husband, father, and doctor.” HEALTH+FITNESS | July 2013

BUCKET LIST: I plan to one day run the Chicago Marathon and participate in a half marathon at the Great Wall of China.

DINNER GUEST: I think President Obama and I would have an interesting dinner conversation. I’d like to make sure he’s had a colonoscopy! INDULGENCE: A trip to a spa in Las Vegas really helps me stay at the top of my game. MOTTO: Can’t be with everything.

Interview by Hailey Thomas. Photo by Sarah McAlexander.

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HEALTH+FITNESS | July 2013

Your Health & Wellness Matters to Us!

R E A D E R S UC C E S S S T O R I E S WHAT WAS YOUR TURNING POINT? January 31, 2011 was my turning point. My second child was getting ready to turn one. I was taking blood pressure medicine and I knew a change had to come. I wanted to be healthy for myself and my family. WHAT CHANGES DID YOU MAKE IN YOUR DIET? I increased my vegetable and fruit intake. I started eating a salad every day for lunch and dinner; sometimes breakfast if I went to Subway. I would have the egg white and cheese on an English muffin with all vegetables. I brought lunch to work. I created a menu for my family, which made it easier to come home and cook. I ate five to six times a day: breakfast, snack, lunch, snack, and dinner. I drank half of my body weight in water every day and still do to this day. I limited eating out and started finding ways to make my favorite fast food meals at home and made them healthier. WHAT IS YOUR FITNESS PLAN? I walk at least three miles, five times a week, but when the weather is nice my girls and I go to the park and walk. My coworker and I take the stairs to the 16th floor every morning. I sometimes do Hip-Hop Abs, Brazil Butt, and Zumba to intensify my exercise routine.

Shenell Gilliam-Rodgers Age: 33 Starting Weight: 224 Pounds Current Weight: 160 Pounds

“This Was Something I Had To Do”

HAVE YOU TRIED TO LOSE WEIGHT IN THE PAST? IF SO, WHY DO YOU THINK IT WAS DIFFERENT THIS TIME? Yes, I tried to lose weight in the past, but it was always a quick fix diet. There was never a change in my mind and my eating habits. It worked this time because I made up my mind for myself – this was something I had to do. I read all the information I could on nutrition, such as how high fiber foods are essential to weight loss and a healthy digestive system. Most importantly, I started exercising. DO YOU HAVE ANY FITNESS GOALS YOU WANT TO ACCOMPLISH THIS YEAR? I wanted to reach 160 pounds, which I accomplished back in April with the motivation of a weight loss challenge at my job. I want to continue to incorporate new foods and exercises into my diet and everyday living. DO YOU HAVE ANY HEALTH OR FITNESS TIPS FOR OUR READERS? Portion control, water, and plenty of fruits and vegetables. Most importantly, exercise.

WHAT WAS YOUR TURNING POINT? I had high blood pressure and doctors threatened me with more medicine as well as alerting me to other health risks associated with obesity. Also, I wanted to work full-time at the company that I co-own, Kingdom Quality (KQ) Communications, but I couldn’t afford individual health insurance. So I was determined to change the course of my future. WHAT CHANGES DID YOU MAKE TO YOUR DIET? I cut most carbs, fried foods, and sweets; however, when I wanted some of those things, I just ate less of them. I increased my water intake to one gallon per day, added veggies, baked fish, and chicken, and switched to no-calorie sweetener. My favorite snack became apples and peanut butter!

HEALTH+FITNESS | July 2013

WHAT IS YOUR FITNESS PLAN? I actually lost the first 80 pounds just by changing my diet; that took about eight months. Soon after that I joined Shackelford’s Mixed Martial Arts (MMA) Center in Olive Branch, Mississippi. When a shoulder injury slowed me down, I started running a little at the local park.

HAVE YOU TRIED TO LOSE WEIGHT IN THE PAST? IF SO, WHY DO YOU THINK IT WAS DIFFERENT THIS TIME? Yes, I have tried to lose weight in the past, but this time I was in no hurry. I know it is cliché, but I really had to learn to eat correctly. Also, KQ Communications was growing and I really wanted to dedicate more time to its success. My last employer was great about giving me the chance to start and grow a business while working with them, but I knew that if I didn’t get my weight under control, I would never realize my dreams. It’s amazing how weight has controlled my life and life decisions for all of these years! DO YOU HAVE ANY FITNESS GOALS YOU WANT TO ACCOMPLISH THIS YEAR? I want to lose about 10 more pounds and start to gain a little muscle. Guys at my church talk a lot about doing marathons and triathlons, but for me, if I can run a 10K nonstop, that would be great! DO YOU HAVE ANY HEALTH OR FITNESS TIPS FOR OUR READERS? Don’t be in a rush to lose the weight. Take it day by day. If you eat a slice of pie, it won’t kill you … just don’t eat it every day! Also, get moving any way you can. Life is beautiful; don’t let weight take that from you. Slow and steady wins the race!

Terrell Gatewood

Age: 42 Starting Weight: 305 Pounds Current Weight: 180 Pounds

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F I T P L AT E

THE BETTER FOR YOU ALL-AMERICAN BURGER

By Nevada Presley and Holly Guthrie

This summer, ditch the All-American beef burger and give your body what it needs with this hearty homemade black bean burger, made with a combination of black beans and whole oats for a complete plant-based protein meal. Black beans are full of fiber and phytonutrients, while whole oats have powerful cholesterol-lowering capabilities and reduce the risk of cardiovascular disease. You can’t get that from a beef patty!

BLACK BEAN BURGERS

Wrap these delicious vegetarian burgers in leafy lettuce along with a slice of grilled pineapple, fresh tomato, or avocado, and skip the chips or fries and serve them up with a side of fresh, homemade collard green slaw, which just happens to be made with cruciferous, cancer-fighting, low-calorie super-vegetables!

COLLARD GREEN SLAW 3 large collard green leaves 1/4 cup shredded carrots 1 cup purple cabbage 2 Tbsp apple cider vinegar Nikki’s Hot Ass Seasoning to taste Light mayonnaise Julienne the collard green leaves (cut into thin strips,) and add the carrots, purple cabbage, apple cider vinegar, Nikki’s Hot Ass Seasoning, and light mayo. Blend well.

1 16 ounce can organic black beans, drained and rinsed 1/4 cup diced green bell pepper (about 1/2 pepper) 1 cup onion (about 1/2 onion) 3 garlic cloves, peeled 2 eggs 1 Tbsp chili powder 1 1/2 Tbsp cumin 1 tsp hot sauce 1/2 cup rolled oats Olive oil for the grates if grilling (or the patties can be baked) In a medium bowl, mash the black beans until they are thick and pasty. In a food processor, combine the pepper, onion, and garlic and mince until runny. Pour the mixture into a strainer and drain all of the liquid. In a small bowl, combine the eggs, chili powder, cumin, and hot sauce. Stir the egg mixture and pepper-onion mix into the mashed beans and blend in the rolled oats until the mixture is sticky and holds together well. Divide into four patties. ON THE GRILL: Oil plates, grill patties for 8 minutes on each side.

HEALTH+FITNESS | July 2013

IN THE OVEN: Bake patties at 350 degrees for 20 to 25 minutes.

Top the Better for You All-American Burger with fresh avocado slices, guacamole, tomatoes, grilled pineapple, or whatever else floats your boat and you have a complete, nutrient-dense, and mouth-watering meal!

DOES YOUR FOOD NEED A LITTLE KICK? Holly Guthrie and Chef Nevada Presley prepare healthy meals to go, to order go to getfreshmemphis.com. Photo by Lindsey Lissau

Nikki’s Hot Ass Seasoning offers flavor, spice, and nothing not nice. No MSG, no preservatives, no calories, and only 30 milligrams of sodium per serving. You can use it to season grilled meats, veggies, even salads, and you can find it online at www.nikkishotassseasoning.com, or locally at Miss Cordelia’s, Whole Foods Market, and (soon) Bass Pro Shop.

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N UTR ITION

LOW SUGAR: THE UN-DIET

By Chef David Thornton

High-fructose corn syrup. Honey. Fruit juice concentrate. Carob syrup. Dextrose. Evaporated cane juice. Raw sugar. Turbinado sugar. All of the ingredients listed above have one specific thing in common: they add sugar to whatever food you are eating, and, of course, added sugar means added calories. Almost all of these calories are empty, unnecessary calories that add no nutritional value to the food you are consuming. Now, that isn’t to say that sugar is inherently evil. The human body craves sweet foods, and naturally occurring sugar (called fructose in fruit and lactose in dairy) that comes packaged in foods like apples, grapes, blueberries, and milk contain valuable nutrients and some sugar to energize our bodies and give us that proverbial pep in our step. However, foods that contain large amounts of added sugar are one of the main culprits in America’s growing (pun certainly intended) obesity problem. Sugar is everywhere. Even pre-packaged foods marketed as healthy have unnecessary sugars that add to the caloric level of the food without adding any nutritional value. In fact, next time you’re at your local grocery, walk down the cereal aisle, pick up three boxes of breakfast cereal, and look for any of the ingredients listed at the top of the page. Then, look for the sugar content in the cereals, especially cereals marketed toward children. It can be shocking to see the amount of sugar in a “healthy” cereal. Next, check those “healthy” snack bars. Many of them contain as much sugar as a candy bar!

HEALTH+FITNESS | July 2013

The American Heart Association (AHA) has recommended that people cut foods with added sugar out of their diets in order to reduce obesity and lead to better heart health. According to the AHA’s heart. org website, they recommend thinking of your daily caloric intake as a budget, and to spend your daily calories on those foods that provide the highest nutritional bang for your buck. That obviously rules out foods containing extra sugar.

While women are guilty of consuming too much sugar, men are the biggest culprits when it comes to sugar addiction. According to the National Center of Health Statistics, men between the ages of 20 to 39 consume more sugar than any other age group. Many men in this demographic have a high enough metabolism to sustain this high level of consumption; however, as they grow older their metabolism slows and activity levels drop, leading to sugar addiction, obesity, diabetes, and other health problems. In order to prevent these concerns, the AHA advises most men to limit their daily calorie consumption from sugar to about 150 calories each day. Besides weight loss and heart health, other reasons to lower sugar intake (as if you’d need any other reasons) are decreasing tooth decay, reducing the risk of diabetes, and better sexual function – in 2009, The Journal of Sexual Medicine published a study that suggested a connection between healthy blood sugar levels and increased libido and enhanced sexual performance. Lowering sugar intake is not a new fad diet which requires you to deny yourself any foods that contain naturally occurring sugars or carbohydrates. Instead, being aware of added sugar is a lifestyle choice that encourages you to eat whole, unprocessed foods. While it isn’t necessarily a diet low in sugar, it is a diet low in added sugar, and added sugar is, for most people, exactly what leads to eating too many calories, and all of the troubles that can go along with that.

TIPS TO REDUCE SUGAR GIVE UP SODAS AND DRINK SPARKLING WATER LOOK FOR SPORTS DRINKS WITH LOWER SUGAR CONTENT SWAP BREAKFAST CEREAL FOR OATMEAL WITH CINNAMON OR LOOK FOR A NO/LOW SUGAR CEREAL SUCH AS UNCLE SAM LOOK FOR PROTEIN BARS THAT ADVERTISE LOW SUGAR CONTENT TRY “NO SUGAR ADDED” SWEETS AND DESSERTS ALWAYS READ LABELS

Chef David Thornton is the Executive Chef and Marketing Manager for Miss Cordelia’s. For more information, call 901.526.4772 or visit www.misscordelias.com.

HEALTH+FITNESS | July 2013

N UTR ITION

Hemp: What’s All the Hype?

By Kerrieann Axt

Hemp is one of the oldest, most diverse, and most versatile crops in the world. Rich in omegas, amino acids, and essential vitamins and minerals, this impressive super-food is a compact source of many vital nutrients. Plus, hemp is vegan, gluten-free, sugar-free, trans fat-free, and cholesterol-free. So, is it worth all the hype, and should you include it in your diet? Follow me, happy hempers …

IMPRESSIVE HEALTH BENEFITS, DUDE! Hemp contains all 20 amino acids, including the nine essential amino acids that our bodies cannot produce; it is nature’s highest botanical source of essential fatty acid, with an ideal 3:1 ratio of Omega-6 and Omega-3 Linolenic Acid – great for cardiovascular health and general strengthening of the immune system; and it is an incredibly valuable source of quality, plant-based protein, which makes it an ideal alternative for vegetarians trying to increase their protein intake, as well as anyone with an allergy to soy or dairy.

GET HIGH ON HEMP! While it is true that edible and smokeable hemp are related, you can’t get high on hemp seeds. Industrial hemp – the super-nutritious kind referenced in this article, grown for seeds, oils, and fibers – is Cannabis Sativa L., while marijuana – cultivated for medicinal and recreational drug use – is Cannabis Indica. Indica is grown for its flowers, and the THC (Tetrahydrocannabinol) that it contains, and which produces the “high.” But industrial hemp, which is heavily regulated in most locations where it is grown, is required to have less than a .03% THC content. This is much different than marijuana, which can have anywhere from 7-20% THC present. Indulging in hemp seeds is perfectly safe, and will only get you high on health!

HEALTH+FITNESS | July 2013

COME ON … EVERYBODY’S DOING IT!

There are different edible forms of hemp, so try a few and find what you like! Raw, shelled hemp seeds (also known as “hemp hearts”) are probably the most popular, while hemp protein powder is a great option for vegetarians – especially for those who don’t love the taste of pea and rice protein. Hemp seed butter is a delicious spread to try; hempseed oil has a likable, mellow flavor that adds a mild taste to oatmeal, cereals, and yogurts; and hemp milk has become popular with the lactose-intolerant crowd, making it a great alternative to almond, soy, and coconut milk. I personally love hemp hearts. They look like teeny tiny lentils and taste soft, earthy, and nutty. I sprinkle a tablespoon on my bowl of morning oat bran for added texture, and often throw a handful in a late afternoon smoothie. Hemp seeds are so mild, you can add them to a wide array of dishes to pump up the nutritional profile in many of your family’s snacks and meals, and for under $9, you can grab an 8-ounce bag of raw hemp seeds from any well-stocked natural foods store. Easy to find, easy to buy, and even easier to eat!

Try the following quick and delicious recipe, and introduce this nutrition-packed super-food to your family. Loaded with all things good and healthy … yes indeed, hemp seeds ARE worth the hype!

“No-Baked” Hemp Balls This is an easy pick-me-up for any time of day. This recipe will make about 24 teaspoon-full balls. My kids love to eat these as a special after-school snack. n 6 Tbsp. of natural peanut butter n 1-2 Tbsp. honey or pure maple syrup (I used 1, and thought they were plenty sweet) n 2 Tbsp. raw hemp seed n 1/4 cup quick oats n 1/4 cup “Crispies” cereal (for a fun kid-loving crunch!) n 2 Tbsp. mini semi-sweet chocolate chips Mix ingredients. Scoop out in teaspoons, and shape into balls (dip hands in water if needed to prevent stickiness.) Place on wax paper, and refrigerate for at least 10 minutes. Enjoy! Nutritional stats per teaspoon-sized ball (stats will vary depending on how many balls your batch yields, and how much sweetener you use): 40 kcal, 3 carbs, 3 grams of fat, and 2 grams of protein.

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JULY E VENTS MONDAY, JULY 1, 8:00AM Women Run Walk Memphis Benefiting Women Walking and Running for their health. Memphis, TN www.racesonline.com MONDAY, JULY 1, 6:30PM Rockey’s Rockin’ Trampoline Dodgeball Tournament This is a 16-team tournament with two-court, simultaneous action at Sky Zone Memphis Memphis, TN www.skyzone.com/memphis WEDNESDAY, JULY 3, 7:00PM Memphis Stars and Stripes 5k There will be post race fireworks, BBQ from Central BBQ and more! Don’t miss this new race! Memphis, TN www.racesonline.com THURSDAY, JULY 4, 7:00PM M-Town Race Series These races are 4 of the most popular night time running events of the Memphis Summer! These races are presented by Start2Finish! Memphis, TN mtownraceseries.racesonline.com THURSDAY, JULY 4, 7:30AM Firecracker Fast 5k This race will celebrate it’s 37th year in 2013! Runner’s World Magazine called this course one of the fastest in the USA! Little Rock, AR www.racesonline.com

HEALTH+FITNESS | July 2013

SATURDAY, JULY 6, 7:00AM MHBC Red, White, and Blue Ride This is a 28, 48, or 67 Mile bike ride! Memphis, TN www.racesonline.com

SATURDAY, JULY 6, 8:30AM Quince Diabetes and Health Workshop Led by Ms Dianne Howell, this workshop will educate on the topic of Diabetes Memphis, TN www.quincehealth.eventbrite.com

SUNDAY, JULY 14, 7:00AM MRTC RRS 1st 5k This race is the very first race of the 28th annual MRTC E.J. Goldsmith Jr. Memorial Road Race Series! Memphis, TN www.racesonline.com

SATURDAY, JULY 6, 12:00PM Stars, Stripes, Splash! Adult(18+) Swim Meet This race is a 50 yard swim Memphis, TN www.racesonline.com

SATURDAY, JULY 20, 8:00AM Design a Wish 5k Benefitting the Make a Wish Foundation. Memphis, TN www.racesonline.com

SATURDAY, JULY 13, 8:00AM Hope 5k Benefitting inner city ministry Oasis of Hope and Multi-National Ministries which works in North Memphis with underesourced families and children Cordova, TN www.racesonline.com

SATURDAY, JULY 20, 8:00AM Get Fit for Luv 5k A portion will go to St. Jude Children’s Research Hospital. Memphis, TN www.racesonline.com

SATURDAY, JULY 13, 8:30AM Bryant Kite 5K Benefitting the memorial Bryant Kite foundation. Memphis, TN www.racesonline.com SATURDAY, JULY 13, 7:00AM Liz Lavelle Memorial SeriesRoad Race This is a biking race. For more information about this race contact matt@bluffcitysports.com. Cordova, TN www.racesonline.com

SATURDAY, JULY 20, 9:00AM Sisters Are for Life 5k- Benefit Run for Ellie Horton The ladies of Alpha Gamma Delta are hosting the Sisters Are for Life 5k benefit to honor Ellie Horton Memphis, TN www.racesonline.com SATURDAY, JULY 27, 8:30AM Strategic Financial Partners 5k Benefitting Le Bonheur Children’s Hospital Neuroscience Institute. Memphis, TN www.racesonline.com SATURDAY, JULY 27, 9:00AM Glow in the Park 5k This is the ultimate party fun run! Memphis, TN www.racesonline.com

SATURDAY, JULY 27, 9:00AM PUSH us to France! This is a multi-sport race! Memphis, TN www.racesonline.com SUNDAY, JULY 28, 7:00AM MRTC RRS 2nd 5k This race is the second race of the 28th annual MRTC E.J. Goldsmith Jr. Memorial Road Race Series! Memphis, TN www.racesonline.com

COMING IN AUGUST FRIDAY, AUGUST 28, 7:00AM 21st Annual Wolfpack Triathlon This is a ¼ Mile Swim, 7 Mile Mountian Bike, and a 2.5 Mile Trail Run! Memphis, TN www.racesonline.com SATURDAY, AUGUST 3, 8:00AM 40th Overton Park 5 Mile Classic Enjoy the oldest continuously running race in Shelby County and help raise funds for MDA! This will be the 40th year for the Classic and things haven’t changed a lot in that time. It’s a pretty simple “old school” kind of race. Memphis, TN www.racesonline.com SATURDAY, AUGUST 3, 7:30AM Bartlett Kid’s Triathlon This race is Sponsored by Saint Francis Hospital–Bartlett, this is a great opportunity to create a positive atmosphere for kids and spectators. Bartlett, TN www.racesonline.com

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HEALTH+FITNESS | July 2013

Hatha Yoga Studio, LLC

HEALTH+FITNESS | July 2013

06.15.13

PHOTO FI N ISH

17TH ANNUAL GIBSON GUITAR 5K BENEFITTING ST. PATRICK LEARNING CENTER

1. Lela Canter and John Canter

7. Bill Robinson and Alex Robinson

2. Scott Rodgers and Shanna Robinson

8. Brooke Doyle and Charles Penna

3. Ed. Inman

9. Liz Coverdale and Sam Coverdale

4. Joyce Mize and Garry Mize

10. April Robinson and Michael Robinson

5. Jason Miles

11. Rodrick Simmons and Patrick Simmons

6. Katie Lefler, Damien Klingberg, and Jeremie Klingberg

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

Expires 12/31/13

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HEALTH+FITNESS | July 2013

06.15.13

PHOTO FI N ISH

THE 32ND ANNUAL OUTDOORS INC. CANOE AND KAYAK RACE THIS RACE WAS A 5000 METERS OR 3.1 MILER DOWN THE MISSISSIPPI RIVER

1. Micheal Batsie

6. Samuel P. Thompson Jr.

2. Lucy Wade, Nigel Price, and Boyd Wade

7. Ryan Smith and Stuart Perkins

3. Jackson Roye

8. Carter Peatross

4. Jason Hayden

9. Dana King and Robert Schwartz (81 years old)

5. Sharon Hailey, Andrew Balogh

10. Hannah Chancellor and Brian Chancellor

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

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8040 Wolf River Blvd. Ste. 100

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