Hf june 2013 web by Memphis Health + Fitness

Inspiring Active Lifestyles Since 1996

JUNE 2013

32ND ANNUAL

CANOE & KAYAK RACE JOE ROYER WITH GRANDSON JACKSON HAYS

Summer Running Must-Haves Protein for Vegan Athletes Stroke Survivor Gets Fit

Orthopaedic care in the Express Lane Start with OrthoStat.

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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

WolfchaseToyota.com (901) 377-8000

WHERE THEY ALL GOTTA GO!

HEALTH+FITNESS | June 2013

of New & Used Vehicles, where weâ&#x20AC;&#x2122;ll always outperform the competition.

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

pg 24. Weekend Warriors Amy Goff and Mark Temme

pg 8. Fit News Health news around town

pg 28. Success Story The HCG Diet is a Hit with Q107.5 Deejay

pg 10. Healthy Living Foot Pain and Project Heart Beat pg 14. Beauty Man Up! Put the sizzle back into your sex life pg 16. Fit Kid Jackson Hays pg 18. Coach’s Corner Summer Running Must Haves pg 20. Cover Article Outdoors Inc, Canoe and Kayak Race pg 22. Fit Fathers Gift and Gear Guide

pg 30. Survivor Story Stroke Survivor runs his first 5k pg 32. Nutrition Protein and the Plant-Based Diet and Fish Oil: A Miracle of Nature? pg 36. Fit Plate Chili Peppers + Recipe

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

901.218.4993

CONSULTANTS Executive Editor Hailey Thomas hailey@memphishealthandfitness.com

901.335.6005

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

pg 38. Events Calendar Races around town

Social Media Director/PR Kristen Waddell

pg 40. Photo Finish Who’s who at area races

Photographers Lindsey Lissau Sarah McAlexander Jen Russell

Graphic Design Brian Williams

Distribution Memphis Paperchasers 740 N. Evergreen Street Memphis, Tennessee 38107 Send articles and photos to hailey@memphishealthandfitness.com

HEALTH+FITNESS | June 2013

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.

32nd Annual Outdoors Inc Canoe and Kayak Race pg. 20

On the Cover:

Joe Royer & Jackson Hays Photo by Sarah McAlexander

HEALTH+FITNESS | June 2013

S TA RT I N G L I N E H+F Publisher Amy Goode with three-time Beach Volleyball Olympic Gold Medalist Misty May-Treanor. Misty was in town to judge the Miss Piggy contest at the Memphis in May BBQ Contest and promote Ditch the Drip. For more information, visit www.ditchthedrip.com.

Track Your Weight Loss According to a Northwestern University study, using a Smart Phone App that tracks eating and activity helps people lose an average of 15 pounds and keep it off for at least a year. The most popular were MyFitnessPal, MyPlate, and Lose It!

DID YOU KNOW?

Seventy-three percent of adults wear sunglasses to protect their eyes, but only 58% make their children wear them. Source: The Vision Council.

Reginelli Recommends: Tapiz Malbec Rosé 2012

Tapiz Malbec Rosé is the must-have beverage for chillin’ and grillin’ pool side this summer. It’s sophisticated and full-bodied with plenty of berries at the start and a cool crispness that will take you to the finish line. Tapiz pairs well with anything on the grill – veggies, burgers, fish, or chicken. Serve chilled. On sale $13.99..

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

FAST FUEL

Why waste your valuable time and fuel driving to pick up healthy energy snacks when they can be brought to you? Every month, Kona Kase will ship eight awesome nutritional products, inspirational quotes, and training tips right to your front door. Great for weekend warriors tired of eating pretzels and PB & J’s. Fifteen dollars a month includes free shipping and a variety of top-tier tasty treats. Go to konakase.com to fuel your active lifestyle.

PRESCRIP TION SPORTS PRESCRIP TION SPORTS SUNGL A SSES SUNGL ASSES

HEALTH+FITNESS | June 2013

PRESCRIP TION SPORTS SUNGL ASSES

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

Marx-Bensdorf Realtors · Since 1868 · 901.682.1868

H+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.

Dr. Martha Sanford is proud to introduce

Heidi Yates

Registered Dietician Licensed Dietician/Nutritionist

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.

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

-Medical weight loss ther apy

Jen is a freelance photographer and graphic designer. She is married to Will. They have two “fur babies” - a puppy named Barnabas and a kitty named Nevaeh. Jen loves taking Photo Finish race photos for H+F. Visit her website at lifeiscreative.weebly.com.

Kerrieann is a freelance writer with a passion for food and fitness. A self-proclaimed “afitionado”, she is a lover of all things health - from weight training to the latest buzz in holistic nutrition. She lives in Midtown with her metabolically gifted husband and three wonderfully talented tiny taste testers.

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.

@MemHealthFitMag

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-Individually customized progr ams -physician supervised Through Southern Grace’ Wellness program, our goal is to assist you in a healthy weight loss program that is individualized to your needs. We feel that through education and lifestyle changes you can loose weight and keep it off. Our program includes an office visit with the doctor, nutritional counseling with the dietician, body composition analysis, nutrition and exercise support.

We are located at 1016 South Yates and you may call 901-347-3451 to schedule an appointment today.

HEALTH+FITNESS | June 2013

Kerrieann

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Now available for consultations:

FIT NEWS

Two Vegan Sistas Mobile Restaurant Brings the Food to You! Adding vegan food to your diet is not only fun, but beneficial to your health. Experts have concluded that the addition of even a simple salad to any meal can help to counteract some of the damage that is done by eating unhealthy food. And just as you don’t have to be Italian to eat at an Italian restaurant, you don’t have to be vegan to eat at a vegan restaurant – Two Vegan Sistas love to dish up their food for everyone! Two Vegan Sistas have a combined 26 years of experience working with vegan cuisine. Dr. Bretta King, a chemist and educator with a strong nutritional background, found that two of the major obstacles to eating a vegan diet were lack of time and lack of flavor, so she set about making these foods easily accessible and delicious; while her sister Belinda, an artist, poet, and graphic designer, uses her creative abilities to craft many of their original recipes. The Sistas have something for everyone – even the confirmed meat-lovers of Memphis.

HEALTH+FITNESS | June 2013

Two Vegan Sistas offers an 80% raw vegan menu and delivers to most locations in the Memphis Area. For more information or a free sample with your first order, call 800.984.0379 or visit www.twovegansistas.com.

Two Vegan Sista’s Belinda & Breta King

Lausanne continues Meditation Program

Active Release Techniques comes to Memphis

Lausanne Collegiate School continues to build on the success of its meditation classes, added last year as a once-a-week option for middle-school students. Now those attending high school will have the choice of replacing one daily advisory period with a chance to seek inner peace, led by Peddler Bike Shop founder, Daniel LaMontangne.

If you have ever been to an Ironman event or an NFL game, you’ve seen the lines formed at the Active Release Techniques (ART) tent. Because of its consistency and effectiveness, ART has gained a reputation among elite athletes, who are eager to tackle the aches and pains associated with their sport and get that last-minute competitive edge which a precision, movement-based soft tissue treatment like ART can offer. ART deals with many common problems, such as tennis elbow, carpal tunnel syndrome, shin splints, sciatica, and plantar fasciitis, by addressing the scar tissue that forms when muscles are over-used or injured. This scar tissue formation can be due to a number of reasons, such as an acute injury (like a pulled hamstring), a repetitive injury (like shin splints or tendonitis,) or chronic tension, which deprives the muscles of blood flow and oxygen. The body then forms dense scar tissue in the affected areas, which bind up and tie down other tissues that need to move freely. As the scar tissue builds up, muscles become shorter and weaker, tension on tendons causes tendonitis, and nerves can become entrapped. All of this can lead to reduced range of motion, loss of strength, and pain. Treatment with ART consists of the provider using his or her hands to evaluate the texture, tightness, and movements of muscles, fascia, tendons, ligaments, and nerves. Abnormal tissues are treated by combining precisely directed tension with very specific patient movements. Properly certified ART practitioners have invested a great deal of time and effort to learn ART, and it takes years to develop an advanced “feel” for detecting problems within the muscles. You don’t have to be one of the “elite” to benefit from this therapy, however – just human. Dr. Jeremy L. Jessop and Dr. Larry T. Davis are both Master Certified in ART, and can be found at Active Health Chiropractic in Germantown. For more information, call 901.340.1837.

FIT NEWS

A Father’s Love Revolutionizes the Hearing Industry When Kate Thomasson was just a toddler she lost most of her hearing. After trying numerous hearing aids that failed to remedy her problem, Kate’s frustrated father decided to take matters into his own hands. An accomplished electrical engineer and entrepreneur, Sam Thomasson vowed to use his expertise to create a revolutionary new hearing aid that would solve the common issues of traditional hearing aids. Sam dedicated the next 25 years of his life to developing high-performance hearing aids and related software. Fifty-eight exclusive patents later, Sam developed a breakthrough hearing aid that reduces 90% of unwanted background noise, eliminates the painful squeals and whistles that traditional hearing aids cause, and covers the full-frequency spectrum that is crucial for understanding speech. In addition, these hearing aids are virtually invisible and most models do not require batteries. Unfortunately, hearing loss is often low on the list of priorities for our well-being, yet when left untreated, it has numerous and farreaching consequences for our health. A 2012 study by John Hopkins University observed that individuals who allow their hearing

problems to go untreated are at a higher risk of developing depression, anxiety, and forms of dementia, including Alzheimer’s disease. They may also experience social withdrawal, and in some cases, auditory deprivation wherein their brains actually begin to unlearn crucial sounds. Realizing that hearing loss is an epidemic that doesn’t discriminate, Sam wanted to help the 34 million Americans who suffer from hearing loss, just as his daughter had. To do so, he founded Zounds Hearing, which today has satellite and franchise stores all across the country, the newest of which will open this month in Olive Branch, Mississippi. Owner Joe Pickler said he decided to open the Olive Branch store after he heard Sam’s story and recognized the need for innovative and affordable hearing healthcare within the North Mississippi community.

Zounds Hearing of North Mississippi opens on June 10th. For more information call 662.874.6279 or visit www.zoundshearing.com.

AGAPE A G A P E

• 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 • 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.

FA M I LY

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Active Health Chiropractic 7844 Farmington Blvd. • Germantown, TN 38138

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HEALTH+FITNESS | June 2013

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

C H I L D

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

The “Sex” of Depression Most of us believe that we are familiar with depression and its symptoms, but did you know that the signs of depression can be much different for men than they are for women? In fact, depression often goes unrecognized and untreated in men, probably because men are less likely to talk about their emotions. According to the Centers for Disease Control, men in the U.S. are four times more likely than women to commit suicide, so knowing the warning signs of depression in men could save your life or the life of a loved one.

TOP SIX SIGNS TO WATCH FOR: — Feelings of aggression or excessive rage — Abuse of alcohol or drugs

By Valerie Arnold, M.D.

Depression is an illness that knows no boundaries, and if left unrecognized and untreated it can have devastating effects, wreaking havoc in every part of your life. The good news is that there are many options available for the treatment of depression, but it is best to start by meeting with a doctor who specializes in caring for people with this condition. The doctors at CNS Healthcare are experts in diagnosis and can propose a variety of treatment options for people suffering from depression. They even offer clinical trials for those who would like to try new, cutting-edge options or perhaps have a role in improving treatment for generations to come. The sooner you take action, the sooner you can be back on track to a healthy, happy life!

— Violent or abusive behavior — Disinterest in sex OR risky sexual behavior (from one extreme to the other)

For more information contact CNS Healthcare at 901.843.1045 or visit www.cnshealthcare.com.

— Escapist behavior, such as over-involvement in work or sports — Risky behavior, such as reckless driving or compulsive gambling

HCT and TRT

By Charlie Durham

HEALTH+FITNESS | June 2013

Testosterone and red blood cells: one is a hormone that, in men, plays a key role in the development of their reproductive organs and secondary sexual characteristics, in addition to supporting overall health and well-being. The other is the component of whole blood responsible for the transport of oxygen throughout the body. So what do they have to do with one another?

The answer is this: should a man decide to try testosterone replacement therapy (TRT) in order to treat the symptoms of low testosterone (which can include decreased libido, erectile dysfunction, fatigue, depression, and irritability,) it is important that his hematocrit (hct) levels, or the volume of his blood that is comprised of red blood cells, are closely monitored. While both abnormally high and low hct levels are considered problematic, high hct levels may indicate a higher than normal level of iron in the blood, which can lead to serious side effects, including an increased risk of blood clots, heart disease, or stroke. If, while undergoing TRT, your hct levels remain normal, regular exercise (especially cardio) is important to keep them that way. If they become elevated, however, it has been found that donating blood is one way to improve your own health while helping others, as donating blood on a regular basis reduces the iron stores in the body to acceptable levels, and may help to maintain cardiovascular health. Lifeblood Mid-South Regional Blood Center is a terrific organization – check out their website at www.lifeblood.org to see if you are eligible to donate and help save lives (maybe even your own!)

Charlie Durham is the owner of Vitality Men’s Health and Wellness Center. For more information, call 901.751.4477 or visit www.vitalitymhw.com.

Run for a

ST. JUDE MEMPHIS MARATHON ® WEEKEND

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St. Jude patient Arianna, at age 5, atypical teratoid/rhabdoid tumor

Experience a scenic course that includes historic Beale Street, the legendary Sun Studio and an inspirational journey through the campus of St. Jude during the 2013 St. Jude Memphis Marathon® Weekend. When you register, sign up to raise funds as a St. Jude Hero, so you can help save kids like Arianna who are suffering from cancer and other deadly diseases. Marathon • Marathon Relay • Half Marathon M emp hi s G r iz zlie s H o u s e 5 K • K ids M ar at hon & F amily Fun Run

HEALTH+FITNESS | June 2013

Saturday, December 7, 2013

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

On the Ball “The ball of my foot is killing me! Please help!” is a complaint I hear almost daily from my patients. Pain in the ball of your foot may be caused by a number of conditions, such as stress fractures, ligament disruptions, and arthritis – all can cause pain in the forefoot and all are quite common. The most common source of forefoot discomfort this time of year, however, is metatarsalgia, which occurs in active and inactive people alike, and for a variety of reasons. Structural abnormalities of the foot, improper or excessively worn footwear, work environment, improper increases in training intensity, and trauma are all frequent causes of metatarsalgia. Here are a few questions to consider when you are affected:

By W. Murray Butler, DPM, AACFAS

ASSUMING I HAVE METATARSALGIA, IS IT TREATABLE? Absolutely. Initially, my focus is on treating the pain. I am most interested in getting patients to a level of comfort that will allow them to resume their normal activity level. This can be done with medication, cortisone injections, padding, physical therapy, or a combination of these methods. In the long term, recurrence of this condition is very preventable. In my practice, I have experienced excellent results using custom-made orthotics to more evenly and effectively distribute the forces that initially caused the symptoms, so you don’t have to let metatarsalgia get the better of you. Let your feet take you where you want to go this summer, not slow you down!

WHAT TREATMENTS CAN I TRY AT HOME BEFORE I VISIT A DOCTOR? Ice and a short course of anti-inflammatory drugs such as ibuprofen or Aleve may provide some relief. Also, if your shoes are well past their prime, consider replacing them with a new pair. If these methods do not provide relief, or you are experiencing sharp pain (as opposed to a dull ache,) consult a foot doctor.

HOW CAN I BE CERTAIN I DON’T HAVE A STRESS FRACTURE? This is a question everyone should consider when trying to treat foot pain at home. If you have recently begun an exercise program, increased the intensity of your workouts, or have a history of stress fractures, it is in your best interest to see a physician, who can then provide you with a proper examination and begin treatment to get you on the road to a speedy recovery.

Dr. Butler is a foot and ankle specialist at Lendermon Sports Medicine. For more information, call 901.850.5756 or visit www.lendermonsportsmedicine.com.

UTH REG O S I D-

ra m

M I

AED

If you would like our experienced paramedics to teach CPR/AED to your group or organization, please call 901.286.5510 or 901.485.6500, or visit our website at www.midsouthpads.com for more information.

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WHEN BYSTANDERS INTERVENE BY GIVING CPR AND USING AUTOMATED EXTERNAL DEFIBRILLATORS (AEDS) BEFORE EMS ARRIVES, FOUR OUT OF 10 VICTIMS SURVIVE. Can I just do CPR until EMS arrives? You can, but here is a statistic you need to know. If you get an AED on someone within three minutes of arresting, you have increased their chance of survival by 70%! For every minute they go without defibrillation, their chances of survival decreases by 10% each minute. National response times for fire/EMS is six to 10 minutes.

By Gary Panzer

The Mid-South Public Access Defibrillation (PADs) Program is a newly formed non-profit organization aimed at saving lives through early defibrillation and education. Under our Heart-Safe Community Initiative called “Project Heart-Beat” we can equip you to save a life with an AED, CPR/First-Aid training, and much more.

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Sudden cardiac arrest (SCA) kills more than 400,000 people a year in the U.S. alone. Memphis ranks first in the nation in obesity rates, sedentary lifestyles, hypertension, and dialysis patients. All of these conditions lead to heart disease, which ultimately leads to cardiac arrest. You might be thinking I’m fit, I eat right, and make healthy living a high priority in my life. So why should SCA be a concern to you at this point? Don’t be fooled, every year many healthy and fit people experience a heart attack and go into cardiac arrest. Last year a high school football player in Millington went into SCA and died while at practice. A high school basketball player in Indiana made the winning shot, ran to the bench in celebration and collapsed, dying of cardiac arrest. In my career as a firefighter/paramedic, I’ve seen people arrest running marathons and while working out in a gym. Would you know what to do in the event that someone collapsed in front of you? Do you know what an AED is and how to use it? AED is the abbreviation for Automated External Defibrillator and it’s the machine used to shock your heart into beating again if it stops.

Pub

HEALTH+FITNESS | June 2013

Project Heart-Beat: Equipping You to Save a Life

D e f ib r i l l a t i

“Equipping You To Save a Life”. Gary Panzer is an EMT-Paramedic with 20 years of experience and Instructor of CPR, First-Aid, Bloodborne Pathogen, Advanced Cardiac Life Support (ACLS,) and Pediatric Advanced Life Support (PALS.)

YIntensifi ou . . . ed. William L. Hickerson, MD Roberto Lachica, MD Edward Luce, MD

Robert D. Wallace, MD

University Plastic Surgeons

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HEALTH+FITNESS | June 2013

B E AU T Y

Putting the Sizzle back into Your Sex Life When I found out the focus of this month’s issue – men’s health – I asked myself, what topic would be of most interest to men? SEX, of course! In our high-octane, fast food-driven, overworked society, loss of libido is increasingly common in men. A man’s prowess is usually deeply interconnected with his self-esteem, so the loss of his sex drive can be discouraging, even just plain depressing. Whether you’re a man or the person who loves him, check out these natural ways to help restore a healthy sex drive.

IMPROVE YOUR DIET.

Add foods rich in B vitamins, potassium, zinc, and omega oils to your diet to improve energy and help boost natural sex drive. Good choices are dark greens, bananas, avocados, eggs, and seafood.

MAINTAIN A HEALTHY WEIGHT.

Extra fat on the male body increases the hormone estrogen. Estrogen competes with testosterone, which can depress libido. Consider having your testosterone levels checked to ensure that you are making enough of those manly hormones.

EXERCISE.

Adding an hour of exercise daily will improve natural blood flow, increase energy, and enhance self-esteem. Consider adding strength training a few times a week. Not only will your stamina improve, you’ll feel like a sexy beast ready to pounce!

By Amber Sam

COMMUNICATE.

Stay with me boys, I’m not asking you to write a love song. Remember those long, late night conversations, sexy text messages, or the excitement of sharing your day? Really got those juices flowing, eh? Communication is the key to intimacy. The more you communicate your thoughts, the more connected you will feel to your partner. Simply put, the more you share your mind, the more they will share their body. On the other hand, they can help you out by communicating less about unimportant things. Men tend to compartmentalize, or put feelings on the back burner, which can eventually weigh them down and kill their sex drive – so before you nag him about that toilet seat, ask yourself if it’s worth killing a hot night of passion!

SET THE MOOD FOR LOVE.

Stress, kids, and the grind of daily life can be a mood killer. Make dates with your significant other. Bring your sexy back! Get your hair cut, hit the gym, and make that reservation for love. The anticipation and excitement of “dating” again can be just the ticket to your summer romance.

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

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HEALTH+FITNESS | June 2013

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Annie Carpenter’s SmartFLOW® Teacher Training begins this Call for details or visit our site: September at

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“I really was skeptical that HCG would even work. I work out regularly and eat fairly healthy. I even ran a marathon, but I could never lose the weight. To my amazement, I was down 12 pounds in less than 2 weeks. And now I have been off the diet for 4 weeks and am still losing! I am definitely a believer!” – Elaine Clayton The Mid-South’s Premiere provider of the HCG Diet. Call Today to Book Your Private Consultation.

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HEALTH+FITNESS | June 2013

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HOOKED ON THE OUTDOORS Interview by Kristen Waddell. Photo by Sarah McAlexander.

JACKSON HAYS AGE: 12 SCHOOL: Grace-St. Luke’s Episcopal School GRADE: 6th grade WHAT SPORTS DO YOU PARTICIPATE IN? I participate in swim, soccer, and cross country running at GSL. I also swim for the Memphis Tigers competitive swim team. Soccer is my favorite sport. DO YOU PREFER INDOOR OR OUTDOORS ACTIVITIES? I prefer outdoors over indoors, because I like being outside and active when the weather is nice. HAS YOUR FAMILY BEEN SUPPORTIVE OF YOUR ACTIVE LIFESTYLE? Yes! My parents give me tips and tell me to have a positive attitude. WHAT ARE SOME OF THE ACTIVITIES THAT YOU DO WITH YOUR FAMILY? On vacations we hike, camp, bike, kayak, and fish. We have been hiking in Yellow Stone National Park and gone sea kayaking during our summer vacations. We recently kayaked 20 miles from Shelby Forest National Park back Downtown. WHO IS SOMEONE YOU LOOK UP TO? I look up to Papa Joe (Grandfather Joe Royer).

HEALTH+FITNESS | June 2013

HAVE YOU BEEN INVOLVED IN ANY RECENT COMPETITIONS? DO YOU HAVE MEETS COMING UP? I just completed the Gil Stovall Invitational and have the Louisville meet coming up in June, which I will have to qualify for. I am also getting ready for the Outdoors, Inc. Canoe and Kayak Race on June 15th in Memphis. I recently traveled across the state to Knoxville for the Southeastern Swimming meet.

WHAT GOT YOU INTERESTED IN KAYAKING? Papa Joe got me interested and I’ve been kayaking as long as I can remember. He says he got me out at four years old. I like the competitiveness of it.

HOW DO YOU BALANCE SCHOOL WORK, AFTER-SCHOOL ACTIVITIES AND FUN? I have to manage my time daily between each of them. I enjoy hunting and spending time with my friends after I finish my work.

HAVE YOU ENTERED OR WON ANY RECENT KAYAK RACES? I recently competed in the Maria Montessori Regatta and Duck Race with Papa Joe and we placed 1st overall.

HOW DOES DIET PLAY INTO YOUR HEALTHY LIFESTYLE? I eat healthy things with protein, fruits, vegetables, and carbs and I try to stay away from sodas and high-sugar substances.

It’s Hip to be Fit and Now you “Fit-sters” can Exercise your Right to Vote in the 1st Annual 2013 Health+Fitness FIt List! Go to memphishealthandfitness.com & click on the 2013 FIt List Banner on the homepage. Vote from May 1-June 15 & Win Hip and Fit Swag on us!

HEALTH+FITNESS | June 2013

C OAC H ’ S C O R N E R

SUMMER RUNNING MUST HAVES

By Marcia Scott

Summer running in Memphis can be brutal. It’s hot. It’s humid. It’s downright miserable. But with the right gear and a little preparation, you can beat the heat and make yourself a little more comfortable in these sweltering Mid-South temperatures. Here’s some equipment to help you stay cool, calm, and collected.

ULTRASPIRE HANDHELD WATER BOTTLE

An easy and convenient way to stay hydrated on your summer runs is carrying a handheld water bottle with you. There are lots of handheld options out there, but the angled shape of UltrAspire bottles makes drinking easier, and there’s a pocket for keys, Gu, or whatever else you need to take along with you on your run.

CEP COMPRESSION SOCKS

Recovery is one of the most important components of your training. As your training runs get longer over the summer in preparation for fall marathons, invest in a pair of CEP Compression Socks to help accelerate your recovery. Wearing compression socks after a long run helps your muscles to recover faster and more efficiently.

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HEALTH+FITNESS | June 2013

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NUUN

It’s important to stay hydrated year-round, but especially so in the summer. With virtually zero calories or sugar, Nuun gives you all of your electrolytes without the additives of Gatorade or Powerade. Just drop a Nuun tablet in your water bottle, and you’re good to go.

BODYGLIDE

Having problems with chafing on your runs? Pick up some BodyGlide – it creates a wax barrier on your skin to protect against chafing and friction. Plus, it’s invisible and doesn’t smell or stain your clothing. Trust me – it can be a runner’s best friend in the summer.

SWEATY BANDS

Long-haired lads and ladies, Sweaty Bands are the perfect way to keep your hair out of your face in the summer. They come in a wide variety of colors, patterns, and widths, and the best part is that they don’t slip off of your head!

BALEGA SOCKS

It’s always important to wear good socks when running, but even more so in the summer when you sweat more. Remember that cotton expands and bunches up when wet, but synthetic socks like Balega will help wick away sweat, helping to keep your feet dry and preventing blisters.

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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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

Living along America’s First Interstate A look at the Mississippi River‘s history, use, and the recreational opportunities that lie along our city’s western border.

By Kristen Waddell

When I first met Joe Royer, co-owner of Outdoors, Inc. on the Memphis Harbor, he asked me, “What do you know about the Mississippi River? We are here today because of it.” Although I grew up in the Mid-South and have lived in Memphis for the past 10 years, I quickly realized that I didn’t know much at all. After hearing how Memphis came to be the city it is today I became intrigued, and began to learn more about the River City and the great initiatives that are in place today.

HEALTH+FITNESS | June 2013

At 2,530 miles long, the Mississippi River is the largest river system in the United States, either bordering or cutting through 10 states, beginning in northern Minnesota and ending in Louisiana. The Mississippi River waterways proved to be an excellent source of commercial transport over the years; before roads and railroads were used for heavy transport across the states, the United States Army Corps of Engineers was tasked with maintaining a navigation channel along the Mississippi River. While steamboats were early inhabitants of river traffic, the river is populated primarily with pusher tugs/ barges carrying petroleum products, chemicals, sand, gravel, and limestone, among other trade.

Memphis’ geography was a natural site for settlement because of the height of its banks above the Mississippi River. Although early settlers came and went, modern Memphis wasn’t founded until 1819. Located on the fourth Chickasaw Bluff, south of the confluence of the Wolf and Mississippi rivers, today Memphis is the largest city in the state and the Memphis Metropolitan area, covering nine counties in three states, has a population of more than 1.3 million.

Foundation, and the Wolf River Conservancy Executive Board. Each organization is working toward improving the health of the river and the city through access and experience of the riverfront and nearby land. Joe is also the race director for the annual Outdoors, Inc. Canoe and Kayak Race benefiting the Church Health Center, which will be held this year on June 15th. The course starts at the mouth of the Wolf River, runs into the Mississippi River past Mud Island Park and finishes in the Memphis Harbor. The course length is 5,000 meters (3.1 miles.) Memphis’ business development has had much to do with its proximity to the Mississippi River and its intersection of five major freight railroads and two interstate highways. It boasts the world’s largest freight airport and the second busiest cargo port on the Mississippi River. In addition to commerce, the Mississippi River has been used largely for recreational activities. The land adjacent to the Mississippi River lends itself perfectly to outdoor activities. According to the Riverfront Development Corporation, there are 11 riverfront parks, so there is no excuse not to get out downtown as the weather allows. Some of the top river uses are water activities (canoeing, kayaking, fishing, and sailing;) exercise (walking, jogging, running, and biking;) family time (picnicking, kite flying, and model airplane flying;) and relaxation. Joe Royer takes advantage of every chance to enjoy the outdoors. Biking and kayaking are the activities that he most enjoys doing with his family. Joe has been kayaking for nearly 50 years and began kayaking with his grandchildren at the ages of three and four. They recently kayaked 20 miles together, from Shelby Forest National Park to the Mississippi River entrance. Joe and his grandson Jackson placed first overall in the Maria Montessori School Canoe and Kayak Race this spring. Joe’s passion for Memphis and the outdoors does not stop with personal enjoyment; he is involved in the community where he lives. He sits on the board of directors for the Mississippi River Bicycle Trail, the Greater Memphis Greenline, the Tennessee Parks and Greenways

The race, now the largest kayak and canoe race in the Southeastern United States, has been voted the Best Race in America by Paddler Magazine. Now in its 32nd year, the Outdoors, Inc. Kayak and Canoe Race welcomes many world-class athletes, including Greg Barton, two-time Olympic Gold and Bronze medalist, four-time World Champion, current U.S. National surf-ski champion, and returning five-time winner and holder of the race course record, along with 500 canoe and kayak paddlers from around the world. During the race, all barge traffic on the Mississippi River stops by order of the U.S. Coast Guard.

Joe Royer of Outdoors, Inc., esta blished the Outdoors Inc., Canoe & Kayak Rac e in 1981. It benefits the Church Health Cen ter.

Joe Royer bicycles and kayaks almost every day year-round, living out his passion for the outdoors. He also lives and works within the community in which he supports. But it is his devotion to bettering the land and water where we live that is a testimony to the opportunities that lie ahead for Memphis.

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F I T FAT H E R S

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True to its name, Turbo Wash Energizing Cleanser jump starts the body, awakens the mind, and helps revitalize the immune system for peak performance. Known for their antiseptic properties, rosemary and eucalyptus help to naturally support immunity by reducing bacteria on the skin’s surface and work as decongestants to help aid breathing, while juniper berry assists in post-workout recovery by helping to eliminate lactic acid buildup in muscles. $23. www.josephstores.com.

HEALTH+FITNESS | June 2013

MAUI JIM PRESCRIPTION SPORT SUNGLASSES

Created on the Hawaiian Islands to make the colors shine, Maui Jim sunglasses feature patented PolarizedPlus®2 lens technology for brilliant color so every detail is crisp, clean, and clear without glare or harmful UV rays. Slip on a pair and see the brilliance. Prices vary depending on prescription. www.theeyeweargallery.com.

GEOSPACE AIR KICKS

Geospace’s AIR KICKS Anti-Gravity Running Boots provide you with the most unique and challenging run around. The best part is that they deliver a soft, cushiony impact that’s gentle on joints and bones, allowing for a sensational, calorie-burning, coordinationbuilding, leg-strengthening workout. From $165.99 to $205.99. www.amazon.com.

F I T FAT H E R S

OCEAN KAYAK NALU 12.5 STAND UP PADDLEBOARD A sit-on-top kayak you can stand up and paddle! The Nalu 12.5 motors across the water putting long-distance voyages within reach. This recreational SUP provides a great full body workout and is perfect for the entry level to intermediate stand-up paddler who is just getting into the sport. Stand up or sit down, the Nalu is stable yet maneuverable. Most of all, the Nalu is fun! $749.95. www.outdoorsinc.com.

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Guys are surely passionate about their golf game! And for those dads, we give you the latest dose of technology the Garmin S3. This watch is loaded with 27,000 worldwide golf courses! Loaded with information about yardage, distance, green views, and much more this would be the perfect gift for any dad in love with Golf. $350. www.amazon.com

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

Amy Goff AGE: 42 OCCUPATION: Brand Ambassador/Public Relations for C Spire Wireless. SPORTS: Running, Spinning, and Circuit Training. FAMILY: Spot the Cat. WW HALL OF FAME: The Gum Tree 10K in Tupelo where I finished 54:00, shaving two minutes off my previous best time. Also, the Cooper-Young Festival Friday 4-Miler. My friends and I have made it a tradition, and it’s always a fun time. FAVORITE FITNESS ACCOMPLISHMENT: Establishing a consistent, challenging cross-training routine and working out with weights more often. Since making those changes, my body mass index has decreased and strength and endurance have increased. Many thanks to Amanda Evans and Heather Jordan, trainers at Inbalance Harbortown, who have kicked my butt into the best shape of my adult life. WHEN YOU STARTED RUNNING: I’ve been running since high school. My mom was part of that first running craze of the 1970s, so she was a healthy role model. OBSTACLE COURSE: The evil iliotibial (IT) band flares up from time to time. It knocked me out of running the Santa Barbara Marathon in 2010 after months of training. The trick to prevention is proper stretching after EVERY run or workout, building hip strength, and enough rest between long runs.

“I’ve been running since high school. My mom was part of that first running craze of the 1970s, so she was a healthy role model.” NEXT WW EVENT: I plan on running the St. Jude half marathon again in December. Angels run with you in that race. Inspirational and life-changing.

HEALTH+FITNESS | June 2013

POST RACE PLEASURE: Beer!

WW GEAR: I’ve been loyal to Saucony forever, but my most recent running shoes are Asics Kayano. I am loving them! IF YOU COULD HAVE DINNER WITH ANYONE FAMOUS YOU WOULD CHOOSE: The Buddha and Jesus Christ together. Wouldn’t that clear up any remaining questions? INDULGENCE: Frequent visits to the NailBar on the Island. I’ve got the competitive spirit of a guy but am 100% girly-girl. And I’m currently addicted to coconut water. QUOTE: “Comparison is the thief of joy.” – Theodore Roosevelt. Just run your own race.

Interview by Hailey Thomas. Photo by Sarah McAlexander.

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

Mark Temme AGE: 44 OCCUPATION: Physical Therapist; Rehabilitation Director at OrthoMemphis SPORT: Running has always been my passion. Since turning 40 I found I needed to cross-train to avoid injury. FAMILY: My wife Carrie and I have been married for 13 years. We have a 10-year old daughter, Mia, and identical twin boys, Morgan and Rhodes, who are eight. Our cat Bella is a recent addition to our family. TRIATHLON TEAM: Los Locos Triathlon Team. WW HALL OF FAME: The Augusta Half Ironman, the St. Jude Half Marathon, the Germantown Half Marathon, and the Memphis in May Triathlon. My favorite recent event was the Sylamore 25K Trail Race. FAVORITE FITNESS ACCOMPLISHMENTS: Running my fastest marathon in my hometown of Adelaide, Australia. Running the New York Marathon with my lovely wife on our honeymoon. Running 5Ks with my kids. They are getting faster every race! WHY YOU LOVE YOUR SPORT: I love the simplicity of running and the feeling when you finish. I especially enjoy the beauty of trail running. Recently I have really enjoyed the challenge of training for triathlons and working on all three events – but my swimming needs a lot of work! ADVICE FOR THE NOVICE: Progress slowly and cross-train to avoid injury. For motivation I recommend entering a race. Then write out a plan, commit to it, and have fun!

“I love the simplicity of running and the feeling when you finish.” NEXT WW EVENT: The Melbourne Half Marathon when we visit Australia in July. WW GEAR: I run in Asics road shoes and Brooks trail shoes. I ride an Orbea bike. HEALTH+FITNESS | June 2013

BUCKET LIST: Complete an Ironman Triathlon in 2014.

IF YOU COULD HAVE DINNER WITH ANYONE FAMOUS YOU WOULD CHOOSE: Sir Donald Bradman, the greatest cricketer to have ever played the game. INDULGENCE: My wife and I finish each week with sushi from Sakura and a glass or two of wine. QUOTE: “Now bid me run and I will strive with things impossible.” – Shakespeare’s Julius Caesar

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

Interview by Hailey Thomas. Photo by Sarah McAlexander.

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Your Health & Wellness Matters to Us!

S UC C E S S S T O RY

The hCG Diet is a Hit with Q107.5 Deejay Health + Fitness had to get up early in the morning to catch up with Q107.5 deejay and morning show host Liz Luedeman. She recently lost 26 pounds in 30 days on the hCG Diet and says, “I have always struggled with my weight and been the fat, funny girl; now it feels great to just feel like the funny girl.” H+F: WHAT WAS YOUR STARTING WEIGHT AND WHAT WAS YOUR ENDING WEIGHT? LL: E eek! If you have ever been overweight this is one of those questions you never want to answer, even if you have lost weight. My starting weight was 206 pounds and now I am 180 pounds. I am 5’10” and for the first time since birth I have a BMI in the normal weight range for my height. H+F: WHAT WAS YOUR MOTIVATION TO LOSE WEIGHT? LL: A t some point, you get tired of being fat. You look in the mirror and tell yourself that you are going to make a change – tomorrow. Well, after too many tomorrows, I went to Laser Aesthetics Body & Wellness for a consultation, and I knew that the hCG Diet was going to be the best way for me to lose the weight fast. I lost the 26 pounds in 30 days, and it’s the best decision that I have ever made. H+F: THE HCG DIET LIMITS YOU TO 500 CALORIES. WERE YOU HUNGRY ALL OF THE TIME? LL: F ive hundred calories sounds like a scary number, especially when you are used to overeating, but once you start the diet it is enough to keep you full. I ate steak, chicken, spinach, apples, oranges; more than enough to keep me feeling satisfied. Plus, they (Laser Aesthetics Body & Wellness) gave me meal plans and sample menus that kept it simple. I knew what I was going to eat every day.

H+F: ANY SPLURGES? LL: M y splurge has been and will probably always be hot wings and beer. It is not an everyday thing but it’s definitely something I have not ever been able to give up for long! H+F: WHAT IS YOUR FAVORITE THING ABOUT LOSING WEIGHT? LL: T he greatest part about losing weight is being able to shop on the other side of the store. I have been on the plus size for as long as I can remember. So it was a magical moment when I could walk over to the average sizes and find clothes that fit! H+F: HOW WILL YOU MAINTAIN YOUR WEIGHT LOSS? ANY TIPS YOU WOULD LIKE TO SHARE? LL: I have not gained any weight since I finished the program. I have just been eating lots of veggies and protein. I always try to have fun and I started hula hooping at night when I watch television. The main rule is if there is a commercial on, I am hooping! Plus, I love having dance parties to try out the sweet dance moves I could never do in public! H+F: WHAT DO YOU LISTEN TO WHEN YOU WORK OUT?

HEALTH+FITNESS | June 2013

LL: Q 107.5! They play all the hits!

For more information about the hCG Diet call 901.388.8887 or visit www.laserbodywellness.com. Interview by H+F Staff. Photo by Noel Pennington.

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This Stroke Survivor is Spreading Awareness

By Laura Gray Teekell

Eric McClinton is a health and fitness success story – but not your typical one. At 39 years old, he has suffered two strokes in three years, the first at age 33. At the time of the second stroke he was running, exercising daily, and maintaining a healthy diet. “By the grace of God, I survived two strokes, and suffered minimal deficits. I don’t look like a guy that has had two strokes. I made it through two with no side effects, while most people don’t make it through the first.” He feels that because of this gift, he is now able to tell others about the importance of a healthy lifestyle. Although Eric has always been health conscious, he has become more concerned with making others aware of the benefits of proper diet and health, and he believes that his spirituality has given him the strength to move forward with his goal to spread the word. Because of the high incidence of strokes in the Mid-South in general and the AfricanAmerican community in particular, he recognizes that knowledge of proper exercise and diet is a must. Prior to his strokes, Eric was living a fairly typical American life: starting his own business, commuting in and out of town, and busy with his family; eating what he wanted with little time left over for exercise. One day, however, while getting ready for work, his wife, a nurse, noticed that his speech was slurred. Although Eric was still unaware of what was going on, she took immediate action. He was admitted into the hospital for a stroke one day, and was out the next. Eric said that doctors attributed the stroke to high blood pressure often associated with African-Americans, and right then he knew he needed to make a change. He began exercising more regularly and eating a healthy diet.

HEALTH+FITNESS | June 2013

The next stroke came while he was jogging just three houses away from his own home, and Eric recognized that his left side wasn’t working. Again, his wife acted quickly and called an ambulance. Again, he was in the hospital that night and out the next day. Eric says that this time he thought, “What’s going on, and what can I change?” His primary care physician decided that he was too healthy to attribute the strokes to unhealthy dietary habits. Eric then underwent intensive testing from cardiac, neurological, and blood specialists. They found that Eric had a rare hereditary clotting disorder that caused the strokes, and put him on a blood thinner.

It has been three years since the last stroke, but it’s not just because of the stroke that Eric is doing his part to stay healthy. “I’m the one with the stroke,” he says, “but I see people all around me not living a healthy lifestyle.” Eric has done three speaking events for the American Heart Association, “trying to get the word out about stroke prevention. Strokes are twice as likely in African-Americans, partially due to unhealthy eating habits and cultural and economical issues, and the awareness is not as great as it should be.” In the meantime, Eric has lost 25 pounds in the last three months by committing to a healthier diet and an exercise program which includes kick-boxing, running, and weight-lifting. He just ran his first 5K in April and plans to do more along with his running buddies. While this recent weight loss was very intentional, as he knows that “fat around the core can be a major contributor to heart conditions,” Eric says, “I don’t need a weight loss goal to stop at, I am making a lifestyle change and am going to keep going with it, and I really feel it is my duty.” Photo by Sarah McAlexander.

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F I T P L AT E

CHILE PEPPERS – CAN YOU TAKE THE HEAT? As old as time, and as varied as the nations to which they are native, chile peppers have proven to be a unique and elite class of plant indeed, capable of being transformed into food, medicine – even deadly weapons. To have entire clubs of daring diners creating dinner parties devoted to the spiciest and hottest of chile dishes deems them the royalty of all berries. A fruit of the gods, perhaps, ready to stab you in the tongue with just a taste. My hottest personal chile encounter was with a tiny red Thai pepper, served as a garnish with some Vietnamese Pho, which I was dared to eat … and I did, resulting in 30 minutes of anguish. This was my body’s way of responding to the heat – raising my heart rate and producing endorphins, sweat, and tears to cool me down and help handle my stress. What a rush!

HEALTH+FITNESS | June 2013

Peppers vary by color, size, and country of origin, and their heat is typically gauged according to the Scoville Heat Scale. Generally speaking, the larger the pepper, the milder the taste. For example, your average grocery store bell pepper will be at the bottom of the scale. On the opposite end of the spectrum, however, the hottest peppers in existence are believed to be the relatively small Ghost Pepper (Bhut Jolokia,) and the Trinidad Scorpion Pepper (Trinidad Moruga Scorpion,) both of which are 400 times hotter than Tabasco sauce, scoring over 1,500,000 Scoville Heat Units (SHUs) – one might expect them to spontaneously combust just resting on the plate! (For the sake of comparison, a jalapeño tops out at around 5,000 SHUs. Feel free to have a moment of silence here, just to respect all of that heat. During that moment of silence, you may wish to search YouTube for

By Robin Beaudoin

some entertaining “Ghost Pepper Challenge” and “Pepper Spray Test” videos.) Chile peppers can be used in many different, delicious ways. Smoked jalapeños become chipotle; pickled banana peppers turn into pepperoncini (like the ones tucked in the corner of your pizza delivery box;) red chiles are dried into chile flakes. However, use caution when preparing your peppers – the ribs and seeds contain the highest concentrations of capsaicin (the chemical in chiles that makes them spicy.) If using a knife, cut a long section off of the side of the pepper rather than chopping across widthwise, in order to avoid the insides altogether. Gloves are recommended, or even better, use scissors to cut your peppers, holding the pod by the stem. This allows you to avoid getting juice on your hands or your cutting board and prevents the spread of heat to other foods. Wash your hands immediately after handling the peppers and rinse well, just to be on the safe side. Should the heat become too much for you after eating something fiery, here are some tips for cooling down. Avoid eating anything greasy, as the oil will spread the heat throughout your mouth. Dairy is a better choice – milk contains casein, which draws some of the heat out. (A good example of this is the yogurt-based raita which frequently accompanies the spicy curries common to Indian cuisine.) Bread may also be helpful, as simple carbohydrates are believed to absorb some of the capsaicin. Finally, sugary drinks or just plain sugar may do the trick when all else fails.

SUNSHINE SAUCE I concocted this bright dipping sauce for my jalapeno poppers to counteract their heat and add some sweet to their savory cream cheese and breading.

q 1 1/2 ounce jar apricot preserves (with real sugar)

q 1-2 Tbsp white balsamic vinegar

q 1 Tbsp honey

q 1 tsp finely chopped fresh mint

Add all ingredients together in a medium saucepan over low-medium heat. Stir with a whisk continually until preserves are melted and mix evenly. Cool to room temperature before serving.

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

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HEALTH+FITNESS | June 2013

treatment options and to rule out more serious health issues. The

N UTR ITION

PROTEIN AND THE PLANT-BASED DIET If you are an athlete who eats a plant-based diet, you may have wondered if you’re getting enough protein. This is a common question with a simple answer: Yes! As long as the right proteins are paired together in the proper amounts, meat is not required to provide the amount of protein needed by athletes, or most others for that matter. In fact, plant-based diets can be quite high in protein. There are a variety of delicious foods available to you, including fresh fruits and vegetables, legumes, whole grains, unsalted nuts and seeds, and, if desired, eggs and low-fat dairy products (in moderation) to insure that your nutritional needs are met, you feel full and satisfied, and nothing stops you from enjoying a cookout with friends (try a veggie burger or soy hot dog with a fruit kabob on the side,) or eating out at your favorite restaurant, as most now offer meatless options. A carefully planned plant-based diet offers many advantages over one which revolves around meat, including lower saturated fat and cholesterol, and higher fiber, magnesium, folate, antioxidants, carotenoids, and phytochemicals. There are also many tasty plant-based protein powerhouses, including quinoa, grain-like seeds that contain approximately 11 grams of protein per cup as well as essential amino acids; beans such as black, kidney, and pinto beans, which contain about 15 grams of protein per cup as well as fiber, folate, and iron; and nuts like almonds and cashews, which contain about 20 grams of protein per cup.

HEALTH+FITNESS | June 2013

As with any other diet plan, there are some common-sense rules to follow in order to ensure you receive its optimum health benefits. Cook with olive or canola oil, as they contain fewer saturated fats than other oils while providing essential fatty acids. In addition, it’s important to minimize your intake of highly sweetened and heavily refined foods in favor of whole, unrefined foods. Finally, take a vitamin B-12 supplement and, if your exposure to sunlight is limited, a vitamin D supplement as well.

By Lisa Abbay, RD, LD/N, RDN

Plant proteins are low in calories and high in vitamins, minerals, and fiber. Try these simple swaps to get more plant-based proteins into your diet. For every ounce of meat, swap in 1/4 cup of a plant-based protein such as beans or lentils. · C hicken Breast > Tofu Cutlet · H amburger > Veggie Burger · S andwich with Lunchmeat > Lentil Salad in a Pita Pocket · P asta with Meat Sauce > Pasta with Marinara and White Beans · C hicken Stir-Fry > Edamame Stir-Fry · C hicken Burrito > Vegetarian Burrito with Peppers and Onions · T urkey Chili > Vegetarian Chili · G round Beef Tacos > Tempeh Tacos Lisa Abbay, RD, LD/N, RDN, is the Regional Director of Operations for Morrison Healthcare Foodservices, covering 14 healthcare facilities in and around Memphis and Mississippi. She was recently appointed to the Board of Directors for Healthy Memphis Common Table.

HEALTH+FITNESS | June 2013

N UTR ITION

Fish Oil: A Miracle of Nature?

By Kerrieann Axt

Supplements are a large part of the health and wellness world, but because advice on vitamin and mineral supplementation is constantly changing, it is very easy to get confused about what kind of supplements to add to your daily regimen. There is one supplement out there that in recent years has racked up recommendations from both physicians and nutritionists, and received major mainstream attention, though … swimming in fast and nutritious, all rise for the great FISH OIL! The typical American diet is lacking in omega-3 fatty acids. These important nutrients, known as EPA, DHA, and ALA, are essential for your body to function at its best, but unfortunately, it can’t make them on its own. To ensure that your body gets what it needs, you should eat whole foods rich in omega-3’s, and/or add a high-quality fish oil supplement.

The list of benefits from fish oil is practically endless. The powerhouse omega-3 fatty acids it contains have the potential to: n Reduce the risk of heart attack and stroke n Maintain skin tone n Protect vision n Lower blood pressure n Ease acne breakouts n Lower cholesterol levels n Improve and enhance mental clarity and memory n Increase concentration levels associated with hyperactivity and ADHD n Enhance fertility n Balance hormones n Build muscle and burn fat

HEALTH+FITNESS | June 2013

n Relieve pain from inflammation and reduce joint stiffness

I believe that real food always trumps a pill, so try eating salmon, tuna, anchovies, herring, and trout in order to add omega-3’s to your diet, as they are all great sources of EPA and DHA; while flax, hemp, chia, walnuts, and canola oil are rich in ALA. You should aim for at least one source of omega-3 fatty acids every single day. Of course, sometimes these foods are hard to find, too expensive, or just not appealing to your taste buds. This is the reason fish oil supplements are so popular and come so highly recommended, as you can get a lot of “bang for your buck” in a potent and convenient way simply by investing in a bottle of fish oil capsules. A high-quality fish oil supplement is not only good for almost every part of your body, it is also considered extremely safe, with negligible side effects. Notice that I said “high-quality,” however. Many cheaper fish oils are contaminated with mercury, PCB’s, and pesticides, and usually contain less EPA and DHA, meaning you need to take more capsules in order to get the desired amount of these nutrients. After a lot of research, I have found the Nordic Naturals brand to be the most effective. Their “Ultimate Omega” fish oil is an outstanding and highly reputable product that my husband and I have taken for years. My kids enjoy this same brand in a yummy “gummy” form. However, seek the advice of your own physician before adding any supplement to your own or your family’s diet. So, is fish oil a true miracle supplement? Some would say it’s the closest thing we’ve got. One thing’s for sure, though: whether you add more omega-rich foods to your plate or gulp down a few fish oil capsules for dessert, your body, heart, and mind will definitely thank you for it. For more information about the Nordic Naturals line of omega oil supplements, visit their website at www.nordicnaturals.com.

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JUNE E VENTS FRIDAY, JUNE 1, 5:00PM Fayettte County Education 5K run/walk Benefitting all the schools of Fayette County Oakland, TN www.racesonline.com FRIDAY, JUNE 7, 7:00PM Harbortown 5K Benefitting the Boys and Girls Clubs of Greater Memphis Memphis, TN www.racesonline.com SATURDAY, JUNE 8, 6:00-9:00PM ClimBRIDGES The cost to climb is $15. Come climb with us! Memphis, TN www.bridgesusa.org SUNDAY, JUNE 9, 9:00AM 6th Annual Israel Festival 5K Benefitting The Memphis Friends of Israel Memphis, TN www.racesonline.com SUNDAY, JUNE 9, 9:00AM Mid-South Transplant Foundation Ride for Life Promoting greater community awareness about organ and tissue donation. Memphis, TN www.racesonline.com SATURDAY, JUNE 15, 7:00PM Gibson Guitar/Baldwin Piano 5K Run-Walk Join 2,000 of your closest Memphis running buds for the 17th annual Gibson 5K! Great downtown Memphis course that includes Beale St. & Riverside Dr., an “off the chain” post-race party! Memphis, TN www.racesonline.com

HEALTH+FITNESS | June 2013

SATURDAY, JUNE 15, 10:00AM Outdoors, Inc. Canoe and Kayak Race This canoe and kayak race is held on the Mississippi River in Memphis. The distance of this race will be 5000 meters or 3.1 Miles Memphis, TN www.outdoorsinc.com

SATURDAY, JUNE 15, 7:00AM Liz Lavelle Memorial Series-Road Race This is a biking race. For more information about this race contact matt@bluffcitysports.com. Arlington, TN www.racesonline.com SATURDAY, JUNE 22, 8:00AM Ultimate 10K & 5K The Ultimate 10K & 5K races begin at the corner of Davies Plantation Road and Davies Manor Drive, tours through the gentle rolling hills of the Davies Plantation subdivision in Memphis, Tennessee and finishes at St. Philip Church at the corner of Davies Plantation Road and Davies Manor Drive. Memphis, TN www.racesonline.com SATURDAY, JUNE 22, 8:00AM Tour for a Cure- JDRF This is a biking race that will go the distances of 20, 40, and 62 Miles. All money raised will support the JDRF and their research for a cure. Germantown, TN www.tourforacurememphis.com SATURDAY, JUNE 22, 8:00AM Healthy Shelby 5K and Festival This is a 5k walk and run to help stay healthy! Memphis, TN www.racesonline.com SATURDAY, JUNE 22, 8:00AM Run to Nicaragua 5k Benefittting a mission trip to Nicaragua for over 20 adults. Cordova, TN www.racesonline.com SATURDAY, JUNE 22, 8:30AM Color Me Rad 5K Memphis Benefitting Special Olympics of Greater Memphis Memphis, TN www.colormerad.com/races/memphis.html

FRIDAY, JUNE 28, 6:00-9:00PM ClimBRIDGES The cost to climb is $15. Come climb with us! Memphis, TN www.bridgesusa.org SATURDAY, JUNE 29, 8:00AM MEMPHIS CIVITAN Summer Run Benefiting Special Kids & Families, Harwood Center, Special Olympics, United Cerebral Palsy, Madonna Learning Center, Porter Leath Foster Grandparents, West Tennessee Family Solutions, and many others! Memphis, TN www.racesonline.com SATURDAY, JUNE 29, 8:00AM ColorSmaked! Benefiting GiveTen and various charities. Memphis, TN www.colorsmacked.com SUNDAY, JUNE 30, 6:30PM MJCC Benefiting the MJCC Scholarship Fund Memphis, TN www.jccmemphis.org/mjcc5k

COMING IN JULY MONDAY, JULY 1, 8:00AM Women Run Walk Memphis Benefiting Women Walking and Running for their health. Memphis, TN www.racesonline.com 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

HEALTH+FITNESS | June 2013

05.09.13

PHOTO FI N ISH

GO RED FOR WOMEN BENEFITTING THE AMERICAN HEART ASSOCIATION

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9. Joyce Peterson (Anchor Reporter)

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PHOTO FI N ISH

ZOOM THROUGH THE ZOO THIS RACE WAS A 4 MILER AND 1 MILE FUN RUN. IT IS ALSO A PART OF THE M-TOWN RACE SERIES!

HEALTH+FITNESS | June 2013

1. Jennifer Williamson and Laura Hatcher

6. Kristin Knight

2. Dorian Jones, Erica Jenkins, and Tonya Jones

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8. Aisha Exford and Anna Butler

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