March 2013 by Memphis Health + Fitness

Inspiring Active Lifestyles Since 1996

GIRLS RUN

THE 901 THE RUNNING BLOGGERS

MARCH 2013

THE FOOD ISSUE

SUPER CHEFS AND SUPER FOODS

Is Your Colon Healthy? Sculpt a Lean Body Get 5k Ready

Is your Colon Healthy? Sculpt a Lean Body Get 5k Ready

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HEALTH+FITNESS | March 2013

You are always on the move. Whether you are running a 5K or just running errands, shouldnâ&#x20AC;&#x2122;t your car be as ready to go as you are? At Wolfchase Toyota we have plenty of vehicles to help you enjoy your active lifestyle.

H+F MARCH pg 6. Starting Line Fit photos, facts and food pg 8. Fit News Health news around town pg 10. Healthy Living Colon health + HCG Diet pg 14. Beauty Foods for your skin pg 16. Fit Kid 12 year old half marathoner McKenzie Barnett pg 18. Coach’s Corner Race Strategies pg 20. Fit Profile Sculpt a lean body with Pure Barre pg 22. Cover Profile The Running Bloggers Chantal Johnson, Pure Barre

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 Social Media Director/PR Kristen Waddell Graphic Design Brian Williams Photographers Lindsey Lissau Sarah McAlexander Jen Russell Distribution Memphis Paperchasers 740 N. Evergreen Street Memphis, Tennessee 38107 Send articles and photos to hailey@memphishealthandfitness.com H+F reserves the right to edit all materials for clarity, space availability and suitability for publication. First copy free, additional copies, $1. Mailed subscriptions: $25 per year. Back issues, $5. Memphis Health + Fitness Magazine does not knowingly accept false or misleading advertising or editorial content, nor does Publisher assume any responsibility should such advertising or editorial appear. Readers are encouraged to notify Publisher when they suspect false advertising. All rights reserved. Copyright © 2012.

HEALTH+FITNESS | March 2013

pg. 20

pg 24. Weekend Warriors Stacey Greenberg and Bill Widdop pg 26. Fit Dish Super Chefs pg 28. Fit Plate Power Food Recipes pg 30. Nutrition Super Greens and Oatmeal pg 32. Edible Therapy Chick Pea Sweet Potato Chili pg 34. Fit Foodie Fun Food Tips pg 36. Fit Plate Cheat Sheet for Eating Out pg 38. Events Calendar Races around town pg 40. Photo Finish Who’s who at area races

On the Cover: 4

Girls Run the 901 Photo by: Lindsey Lissau

Dr. Edward Friedman

Dr. Gerald Lieberman

Dr. Paul Bierman

Dr. Ken Fields

Dr. Rande Smith

Don’t let stomach or bowel problems keep you from running, cycling, cross-training, yoga or any other fitness endeavor! The physicians at GI Specialists are experts in prevention, diagnostics, treatment and cures — from acid reflux (GERD), constipation and runner’s

With locations in Memphis, Brighton, Millington, covington and West Memphis, we still accept ALL

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HEALTH+FITNESS | March 2013

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diarrhea to hemorrhoids, ulcerative colitis and cancer.

S TA RT I N G L I N E

Letter to the Editor

FIT Adventure Running buddies John Phillips and Charles Hurst completed the Rouge to Orleans 126.2 mile ultra-marathon, February 8th through the 10th. Both Phillips and Hurst won their age group and finished 7th and 8th overall in the male solo category. “For me, the hardest part was starting the final marathon distance Saturday night after running 100 miles and being awake since Friday at 5 a.m. I had run 100 miles before but this final distance was in new territory. I also developed a blister shortly after we passed the 100mile mark, and the wind picked up. I was extremely glad to get to see the finish line,” says Hurst.

Dear Editor, azine Thanks for producing a quality mag cle on for the health enthusiast! The arti Dr. Angie Zin kus was great and very l athlete, inspirational! Angie is a phenomena general. veterinarian, and a great person in feat ured She is certainly deserving of being reading in your magazine. I always enjoy to be your magazine and find the articles very helpful educational. The recipe section is s to eat! at exploring new and healthy way ant Memphis is luck y to have such a vibr ering running community. Thanks for fost city! the spir it of health and fitness in our William W. Widdop, DV M (Pictured left to right: John Phillips,

“Bill”

crewmember John Hazen, and Cha rles Hurst.)

FOOD TIP:

WHAT A WAY TO SPEND A BIRTHDAY! Longtime runner Billy Simpson ran 58 miles on his 58th birthday. He started around 12 p.m. and finished at 10:48 that evening, running the Overton Park 1.4 mile loop 41.5 times. “I had tons of friends come run and support me. It’s becoming a yearly tradition.”

Eatright.org can help you to find eating and cooking tips as well as guidance on reading nutrition labels from the Academy of Nutrition and Dietetics. It also features “How do I” videos that demonstrate such techniques as broiling fish and cutting an avocado.

HEALTH+FITNESS | March 2013

WHAT FOOD IS ALWAYS IN YOUR FRIDGE OR PANTRY?

FROM H+F’S FACEBOOK FANS!

Reginelli Recommends: Rodney Strong Pinot Noir

Grown in the cool climate of Sonoma Valley, Rodney Strong Pinot Noir 2010 is a medium-bodied red with crispness and amazing aromas of blackberries, pomegranate, and cola. It is aged entirely in French Oak barrels, giving it a hint of toasty vanilla and spice at the finish. This pinot will pair perfectly with lamb for Easter and Passover, or with grilled pork chops for an early spring cookout. Rodney Strong is so smooth you can continue toasting winter’s end well after the meal is complete. 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.

ANDREW BARTOLOTTA: Hummus! I’m always spreading hummus either on a sandwich, celery stick, or smothering it on pita chips. ANDRIA LEWIS: Eggs! Eggs! Eggs! I love them for breakfast or as a snack (four boiled eggs.) I love and buy them SO much that Kroger sent me a valued customer coupon for a free dozen! I can’t wait to cash it in! TIFFANY HALL: Lactaid Milk. MIKA SHARMIKA: Yogurt. CINDY RICKERT: Bananas & peanut butter. SUE GOLDSTEIN HIRSCHMAN: Bananas … in the refrigerator. ROBIN FREEMAN BEAUDOIN: LaCroix water – I drink more water if it feels like a Diet Coke! BETH YARBROUGH: Fage Greek yogurt. I eat it on its own, with fruit, and substitute it for mayonnaise and sour cream in cooking.

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 Memphis Health & Fitness.

We accept most insurance and are in-network providers for Aetna, BCBS, Cigna, Delta, Guardian, Humana, United Healthcare and United Concordia

Laura Gray

When she’s not thinking or writing about art, Laura Gray Teekell enjoys running with her dog, Moose, on the trails and spinning at the downtown YMCA. She enjoys cooking, eating, drinking wine and preaching the benefits of Pilates. Laura Gray is excited about interviewing Fit Kids and is inspired by all the Memphians committed to healthy lifestyles!

Sarah

Sarah received her BFA in photography from the University of Memphis and now works as a freelance photographer and a technician for lensrentals.com. She spends much of her time in front of her computer editing, but her free time is devoted to trying every Sunday brunch Memphis has to offer.

Expires 4/30/13

Kristeny

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

Jen

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

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

facebook.com/ MemphisHealthFitnessMag

please recycle

HEALTH+FITNESS | March 2013

Kerrieann

FIT NEWS

New River Workout Boot Camp Classes River Workout is back in action for its 8th year running, and this time owner Stacy Chick will be offering even more opportunities for participants to get their best workout on the river! Stacy is pleased to announce the addition of a new trainer, Amy Lenkzus, who will be leading several classes a week. Amy started as a full-time boot camper and fell in love with the outdoor classes. As a longdistance runner, she quickly realized the importance of strength-training and embraced its added benefits; after becoming a certified personal trainer and group instructor she joined the River Workout team last year.

(she now works for the major running company Karhu and Craft,) it seemed only fitting to lead a camp focused solely on the runner. River Runners Boot Camp will encompass all the exercises a runner needs, as well as focusing on running-specific goals. Whether that means gaining speed, increasing endurance, or avoiding injury, Stacy can help to make it happen. By joining forces with physical therapist and certified running coach, Ashley Bradford of Rehab Etc. in Collierville, and assessing every runner’s gait with a technology called Dart Fish, Stacy will provide all of the tools necessary to help River Runners achieve their ultimate goals.

In addition to a new trainer, Stacy has added more classes beginning in mid-March, including a new type of boot camp: River Runners. With Stacy’s running background

For information on class schedules, contact Stacy at 901.488.7740 or visit www. riverworkoutmemphis.com.

New Healthy Drive Thru Restaurant Now Open

Hatha-Raja Yoga Opens New Location

The new LoveShack drive-thru restaurant and organic juice bar is a little tropical oasis in the middle of the city. With a mantra that’s all about love for the mind, body, and spirit, its healthy menu is filled with super-foods and beverages like green smoothies, fresh juices, wheatgrass and ginger shots, vegan soups, artisan tea, and coffee and espresso drinks. Don’t look for any dairy with your latte though, because only almond or soymilk is served there. Orders can be placed ahead for a faster pick up. While you’re there, check into the LoveShack Detox Program. LoveShack is located at 2886 Walnut Grove Road near the Greenline entrance at Tillman, and is open Monday through Saturday from 6 a.m. – 7 p.m.

Hatha- Raja Yoga is pleased to announce the opening of their newest studio in Eastgate Office Park in East Memphis. They offer a variety of foundational Asana practices for individuals of all levels. Classes are designed for practitioners looking for focused semi-private group sessions of 2-6 students, precise individualized alignment, fewer postures with extended holds, and creative prop support.

HEALTH+FITNESS | March 2013

For more information visit www.loveshackmemphis.com.

For more information, visit stephaniegoldsteinyoga.com or call 901.237.9001.

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HEALTH+FITNESS | March 2013

Your Health & Wellness Matters to Us!

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

A Healthy Colon is a Happy Colon Your colon’s main function is to absorb water from the waste products that are produced as food is digested. Unfortunately, during this process it can also soak up harmful materials from foods that are high in saturated fat and chemicals, in turn causing polyps (benign tumors) to form, which could then become cancerous. That’s one reason why healthy eating is such an important part of cancer prevention!

Colorectal cancer is the second leading cause of cancer deaths in the United States. Every year, more than 140,000 Americans are diagnosed with the disease, and more than 50,000 people die from it. It is also one of the most preventable and curable cancers – if it is detected early. You can help prevent it by eating a healthy, high-fiber diet, and by getting a screening test called a colonoscopy. If colorectal cancer is identified in its early stages, there is a 90% chance of beating it; however, there is only a 5% survival rate if the disease is detected in its late stages. I advise my patients to eat a diet rich in fiber, which aids in the elimination of waste and helps to keep harmful compounds from building up on the walls of the colon. The best sources of fiber come from foods such as whole grains, nuts, seeds, fruits, and vegetables. Some excellent choices include blackberries, oatmeal, prunes, pine nuts, raspberries, and split peas. Try adding a high-fiber cereal for breakfast and at least five servings of fruits and vegetables daily. Start out slowly in the beginning and gradually increase your fiber intake if you are not already accustomed to a high-fiber diet –

HEALTH+FITNESS | March 2013

Abdominal Pain?

Cramping? Bloating? Frequent Trips to the Restroom? It could be IBS - Irritable Bowel Syndrome. One in ten people don’t even know they have it. Get the facts. Schedule a no-cost evaluation today.

Call 901.843.1045

Paul Bierman, M.D.

failure to heed this advice could lead to some uncomfortable side effects, including cramps, bloating, and gas. Fiber needs a lot of water to efficiently eliminate waste, so be sure to drink at least eight glasses of water a day. Calcium has also been shown to reduce the risk of colorectal cancer, so add a glass of milk or fortified orange juice each day, and eat high-calcium foods like spinach, salmon, and yogurt. Overall, the diet for a healthy colon is similar to any plan that leads to a healthy mind and body. Eat plenty of lean protein, fruits, vegetables, and whole grains, and avoid fried foods, red meats, and foods loaded with sugar, which are high in cholesterol and other colon-clogging substances which stimulate polyp growth. In addition, if you are 50 or older, commit to be screened for colorectal cancer. A colonoscopy is a simple test, so don’t wait – it could save your life!

Dr. Paul Bierman is a gastroenterologist at GI BMG Specialists. To schedule an appointment, call 901.761.3910 or visit www.yourgastrodoc.com.

HEALTH+FITNESS | March 2013

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

Colon Hydrotherapy: Safe and Gentle Internal Cleansing

Colon hydrotherapy introduces purified water into the large intestine to gently assist in the elimination of excess waste. During a colon hydrotherapy session, the client lies comfortably on a contoured table in a private room. A small tube, about the size of a pencil, is inserted approximately one inch into the rectum. A colon hydrotherapist then releases a gravity-fed flow of warm, filtered water into the colon. With the client positioned over a drain, the water begins to fill the colon, beginning the release of excess fecal matter in a process similar to an enema. A typical session lasts 30 to 45 minutes and can eliminate, on average, the equivalent of three to five natural bowel movements. A minimum of three sessions is usually recommended for general cleansing. Monthly sessions may be continued to ensure proper elimination and gentle colon hydration. Because colon hydrotherapy may wash away some of the body’s natural pro flora, a daily probiotic supplement containing L. Acidophilus, L. Bulgaricus, and B. Bifidum is recommended.

Pictured is Amber Sam Matthews, colon hydrotherapist and owner of Renew Wellness Spa, with the FDA-approved LIBBE Colon Hydrotherapy device. Renew is an I-ACT certified member, under the medical advisory of Dr. Charles Wallace.

Photo by James Parker

More than half of Americans complain of constipation, resulting in nearly $1 billion in laxative sales annually. Healthy bowel elimination should consist of two to three daily bowel movements. Over time, the colon, or large intestine, can become impacted due to improper elimination, resulting in an average of five to 40 pounds of stored fecal matter. Colon hydrotherapy, also known as colonic irrigation or colonics, has become a popular method for assisting in the removal of excess fecal matter, gas, mucus, and bacteria in order to restore natural regularity.

Today’s modern colon hydrotherapy devices are FDA-approved, sanitized after each use with pharmaceutical-grade astringents, and use disposable insertion tubes to guarantee optimal safety and sanitation. To ensure a safe and pleasant experience, always choose an I-ACT or GPACT certified provider with certified, trained professionals and a medical advisor. By Amber Sam Matthews

Human Chorionic Gonadotropin (HCG) Diet Human Chorionic Gonadotropin (HCG) is a natural, protein hormone that acts as a precursor in the bodies of both men and women to produce hormones such as testosterone, estrogen, and progesterone, and thyroid hormones. There is a lot of information out on the Internet, in books, and other sources about HCG and the role it can play in weight loss. Normally, any very low calorie diet will produce weight loss. However, there will be a loss of muscle, not just fat.

HEALTH+FITNESS | March 2013

Dr. Sheri Emma is considered the foremost expert in research on HCG and has formulated a specific program for the use of HCG. Dr. Emma’s HCG Program uses specific medical dosing of HCG in conjunction with a low calorie diet to produce weight loss. Dr. Emma’s scientific research shows that HCG helps to counteract the breakdown of those muscle tissues. There is also a reported anecdotal loss of appetite while taking HCG.

WHAT ARE THE BENEFITS OF THE HCG DIET? Dramatic weight loss: Due to the nature of the HCG Program, it is customary to see a minimum of a half a pound per day, up to greater than one pound per day. Individual results vary and are affected by baseline metabolism, medical conditions, and compliance. Muscle mass retention: This is the most important key to the use of HCG in weight loss. By counteracting muscle tissue breakdown that occurs during low calorie diets, the body turns to fat stores for energy use. When you diet with HCG and retain muscle while losing mostly fat, it is possible to experience a complete change in body composition, NOT simply lose weight. Metabolism: Muscle is largely what drives a body’s metabolism. Fat is inactive and does not contribute to metabolism. After losing with Dr. Emma’s plan, patients have acquired a stronger metabolism due to this change in their bodies and they report how much easier it is to maintain.

By Leigh Holley

Hunger: The primary reason that most people cannot stick to a lowcalorie diet is due to hunger. With the anecdotal loss of appetite with HCG, the low calorie diet becomes manageable. WHAT ARE SOME OF THE MISCONCEPTIONS OUT THERE CONCERNING THE HCG DIET. HCG drops work: HCG drops contain only trace amounts of HCG, nowhere near the prescription strength needed to effectively work. More importantly, the only known way to absorb HCG into the bloodstream is by injection. Loading days: During the first few days of the “diet” the patient will gorge themselves on fatty foods. Not only is there no scientific data to support this approach, the patient is now further from their desired goal. Dosage and Diet: Most HCG clinics will prescribe a set dose along with a set diet. The problem is that every person is different. Dr. Emma’s research shows that by offering variable caloric diets along with variable dosing schedules, we are able to better accommodate specific patient needs. IF SOMEONE WANTS TO TAKE PART IN THIS DIET, HOW DO THEY PROCEED? Dr. Martha Sanford at Southern Grace Aesthetics & Wellness is pleased to be the first and only exclusive provider in the Mid South of Dr. Emma’s Weight Loss Program featured on Dr. OZ, CNN, & Sirius XM radio. Call 347-3451 to set up a consultation. At Southern Grace, we conduct a comprehensive medical history/physical and educate the patient on the use of HCG prior to choosing the appropriate diet and dosage for each patient.

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HEALTH+FITNESS | March 2013

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B E AU T Y

Skinside Out: Foods for great skin! You are what you eat, especially when it comes to your skin. Simply put, your skin is built from the inside out; day to day and year after year, good nutrition is the foundation upon which glowing skin is built. Even though acne and wrinkles have different causes and occur during different life stages, proper nutrition can help to minimize or prevent both of these problems, thereby enhancing your natural beauty. Although there are many multi-vitamins on the market that may seem to be a quick-fix, there is continued debate surrounding their efficacy. Most doctors agree that the best way to get valuable nutrients – namely, protein, carbohydrates, fats, essential fatty acids, and vitamins and minerals – into your body is through the foods you eat, which are then converted into energy for metabolism and components of the enzymes that maintain normal skin function. Here are some diet tips to help you achieve the healthy skin of your dreams:

asparagus, spinach, flaxseeds, tuna, green peas, and Brussels sprouts. — Ground flaxseeds are a great source of Omega-3 fatty acids, which promote good skin health. Add them to your breakfast cereal for a healthy start to your day. — V itamin B6 deficiency can result in dermatitis or eczema. Excellent sources of B6 include bell peppers, summer squash, turnip greens, shiitake mushrooms, and spinach.

— V itamin E helps to promote great skin. Try to include nuts such as hazelnuts and almonds (both of which are high in Vitamin E) as snacks. — E ating fish can be very beneficial to your complexion because of the moisture it imparts. It has been suggested that at least one meal per day include some type of fish, either fresh or canned. Even canned tuna qualifies in this department! — A void junk food as much as possible (good luck!) — D rink more water – as if you didn’t already know! It flushes toxins out of your body, so that icky stuff won’t be stored inside and show itself on the outside. Also, drinking enough H2O increases the skin’s density and turgor; meaning properly hydrated skin has more elasticity, which supports its barrier function and helps the skin to repair itself. For more information, call Solutions Medical Center (formerly Avanti Skin Center of Collierville) at 901.853.6428 or visit www.solutionsmedicalcenter.com.

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— V itamin B1 aids in circulation, thereby supporting skin health. It can be found in

HEALTH+FITNESS | March 2013

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Being diagnosed with cancer at age 21 feels like everything has been taken from you: your health, your youth, your future plans. One of the hardest things to deal with was losing my hair. It may sound vain at first, but losing my long brown hair that fell across my back meant I was losing the “me” I knew for so long— the healthy me. Doing Laser Hair Therapy with Helen at Prescay Parlour has not only helped my hair grow, it helped with my recovery. After only 4 months, I no longer have to wear my wig or shy away from mirrors while getting ready. Getting back to normal takes time after cancer, but having my hair come back is one of the greatest blessings and first steps to being “me” again. That is something I can never repay Helen for. – Jenna Skinta

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HEALTH+FITNESS | March 2013

FIT KID

SPONSORED BY

RUN FOR FUN Interview and Photo by Kristen Waddell

McKenzie Barnett is not your average preteen. Besides sharing her belongings with two siblings, McKenzie shares her birthday with them as well. As a triplet, she learned at a young age how to set herself apart from the crowd and be her own person. A sixth grader at St. Louis Catholic School, McKenzie plays basketball and runs on her school’s cross-country and track teams. Although she has been competing in triathlons since she was nine, McKenzie began running at the age of five and it remains her first love, especially long-distance and trail running.

MCKENZIE BARNETT AGE: 12 SCHOOL: St. Louis Catholic School GRADE: 6th grade DO YOU HAVE ANY BROTHERS OR SISTERS? Yes, I have a brother and a sister. I like being a triplet because there is always someone to talk to and hang out with. We all have similar interests, but we all have our own main sport. Mine is running. I am on the basketball, cross country, and track teams. My brother’s sport is basketball and my sister’s is soccer.

HEALTH+FITNESS | March 2013

WHAT IS YOUR FAVORITE SPORT? Cross country. I normally practice or run four times per week. I started triathlons at age nine and competed for about a year and always won first place in my age group. But now my main focus is on running. My parents had me start running when I was five years old. They sensed I had a natural gift and I’ve been running ever since. I ran my first half marathon recently and hope to run the Germantown Half this spring.

“I’M NOT USUALLY A COMPETITIVE PERSON, BUT ONCE I PUT ON MY RUNNING SHOES I BECOME A DIFFERENT PERSON. I WANT TO DO MY BEST AND HOPEFULLY WIN!” HOW DOES YOUR FAMILY SUPPORT YOU IN RUNNING? My parents are supportive of my running and my mom is always willing to go on a run with me. In fact, she just ran my first half marathon with me at Disney World. I dressed in costume and ran it for fun, and even after waiting in line to have my picture made with Chip and Dale, I still finished in two hours and fifteen minutes! We’re an active family. We like to walk the dog, ride bikes, and I love when we run at Shelby Farms together. WHY DID YOU CHOOSE RUNNING? Team sports were never my thing. I never liked someone telling me what I had to do, and in running I get to do what I want to. I feel it has always come naturally to me, and it is something I really enjoy. I love being active, it is a big confidence-builder for me.

DO YOU PRACTICE YEAR-ROUND OR DO YOU TAKE TIME OFF? I have the official seasons of cross country and track off but I always run for fun, even if I’m not officially practicing. HOW DO YOU BALANCE SCHOOL, SPORTS, AND FUN? I take the same approach to school as I do to running. I want to do my best and I pretty much get all my homework done at school. Running to me is not a chore, it is a fun activity. WHAT DO YOU LIKE TO DO IN YOUR FREE TIME? I like to hang out with my friends, do gymnastics, paint my nails, and go shopping. WHO IS SOMEONE YOU LOOK UP TO? My mom, because she is such a good runner and she is always supportive. WHO IS YOUR FAVORITE COLLEGE OR PROFESSIONAL ATHLETE? (American long-distance runner) Shalane Flanagan. WHAT IS YOUR FAVORITE MOVIE? Mean Girls! It’s sooo funny! WHAT ARE YOUR FAVORITE FOODS? My favorite dinner food by far would have to be Swanky’s! I also love vanilla yogurt, Muddy’s Capote cupcakes and clementines.

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Hatha Yoga Studio, LLC Eastgate Offices, Suite 540 Memphis, Tennessee Opening Monday, March 11 Offering semi-private group classes, precise alignment and creative prop support Please visit www.stephaniegoldsteinyoga.com or call 901.237.9001 for more information.

HEALTH+FITNESS | March 2013

If you or a loved one is experiencing a lost interest in exercising, daily activities, feelings of hopelessness, difficulty concentrating or sleeping, these may be signs of depression. If these symptoms describe you or someone you know, don’t wait, call CreekSide Center For Depression and TMS today for a complete evaluation to find out if TMS is right for you!

Healthy Habits provides customized fitness programs in a private environment.

C OAC H ’ S C O R N E R

THE DO’S AND DON’TS OF A SUCCESSFUL RACE STRATEGY By Marcia Scott

It’s spring racing season in the South, but before you start to hyperventilate, it’s important to remember that racing is a relative term. In running, your only opponent is yourself. Whether you want to run a faster 5K or qualify for the Boston Marathon, your own race strategy, pace, and goals are what matters – not anyone else’s. Racing is typically not comfortable or fun, mentally or physically. In fact, if you’re doing it right, it only feels good when it’s over. There are several do’s and don’ts that apply to everyone, though, regardless of experience or goals.

DO’S AND DON’TS

• DO keep the pace. Start out a tiny bit slower than you think you should, and finish faster. This strategy is called running “negative splits.” When you start out slower and consistently run each mile (or whatever your determined “splits” are) a little quicker, finishing with your fastest mile (or split,) you are running negative splits. This is ideal in a race because it helps you warm-up, helps avoid “the tortoise and the hare” phenomenon, and keeps you strong for the last part of your race. • DO take it to the limit. By the end of the race, if your goal was to do your best, you should be exhausted, with nothing left in the tank.

• DO warm up. Never start any race cold. Jog, stretch, do some sprints or even jumping jacks to get warmed up, but not enough to get fatigued. Having a slightly elevated heart rate and a little sweat on your forehead are good indicators that you’re ready to race.

• DON’T try anything new on race day. This means shoes, food, clothes, or pace. You want to work out any bugs before the day of the race. If you see a cute top or pair of shorts at a race expo, snag them, but don’t try them out in the race the next day. Your longer weekly runs are your trial periods for anything new.

Fleet Feet Sports

• DO eat. Again, don’t try anything new on race day, but it is important to have fuel in your tank before the race. If this means getting up a little earlier to eat a light breakfast, do it! Hopefully, you will have done this prior to some of your training runs in order to figure out what works for your body.

Kids Run Memphis

• DON’T let your biomechanics suffer! As you get tired, your running form may change, causing you to lose efficiency. Take a mental check of your form, posture, and breathing throughout the race. • DO check out the course beforehand. Try to train at least once on the actual race course. On race day you’ll be familiar with the course and know its terrain, environment, and potential challenging spots.

HEALTH+FITNESS | March 2013

• DO try everything before the race. This will help you to avoid surprises. Try gels, drinks, shoes, socks, clothes, watches, breakfast, Bodyglide, the course, time of day – anything you can think of – beforehand.

Now that you’ve got your race strategy down, give your next race everything you’ve got!

Ask Marcia! Have a running question? 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.

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HEALTH+FITNESS | March 2013

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

F I T P RO F I L E

Hitting the BARRE with Chantal Johnson:

Why Women in Memphis are Seeing Results with Pure Barre Interview by Laura Gray Teekell. Photo by Sarah McAlexander.

There are weekend warriors, and then there’s Chantal Johnson. Chantal is a weekday warrior – keeping a serious workout schedule Monday through Friday, getting her muchneeded and deserved rest days in on the weekend. A typical week for Chantal includes spinning (Spinning and Spin-Flex twice a week,) and TRX classes once a week, while throwing in some squat sets and using the Smith machine at home. In addition to her dogged adherence to her workout schedule, Chantal could be the poster girl for a healthy approach to a balanced diet. It helps (and made me feel better to learn) that she doesn’t have a sweet tooth. But then again, that could be because she’s cut out sodas and tries to limit her sugar intake. Chantal eats cleanly, loves fruit, and gravitates toward protein. However, if she wants something (like a glass of wine,) she has it – she just has the selfcontrol to push it away when she’s satisfied. So, when a friend talked her into attending a Pure Barre class, she was skeptical about what results the workout could bring that her regular workout didn’t already. Pure Barre claims that it is “the fastest, most effective way to change the shape of your body. Using small isometric movements at the ballet barre set to motivating music, Pure Barre lifts your seat, tones your thighs, abs, and arms and burns fat in record breaking time. Clients see results in just 10 classes, lose inches in weeks and have fun doing it.” As I found out, Chantal is hooked on Pure Barre because “it has made all the difference in the world.”

HEALTH+FITNESS | March 2013

WHAT DO YOU MEAN BY ALL THE DIFFERENCE IN THE WORLD? HAVE YOU REALLY HAD VISIBLE RESULTS?

Yes! I have noticed my arms becoming more toned. And because I was so skeptical, I measured my waist, hips, and thighs before starting. I started with the one month unlimited package to really give it a shot, so I was going to make the most of it, and go as much as I could. YOU REALLY MEASURED? I DIDN’T THINK ANYONE ACTUALLY DID THAT. I did, because I was skeptical and curious to see if it could really change my body or bring my fitness to another level. And I lost a couple of inches: 2 inches off of my waist, 1.5 off my hips, and 2 inches off each thigh. I haven’t seen changes like that in a long time. And I have lost at least 5 pounds since September 2012, and not on purpose – I haven’t changed my diet or anything else, I have just added Pure Barre.

WHAT IS YOUR TYPICAL DIET?

SO WHAT KEEPS YOU COMING BACK?

For breakfast I have a protein bar, usually after an early morning workout. I have coffee, water, and sometimes a steamed egg. For lunch, half a sandwich and soup, or a turkey burger if I am running around. I don’t have a sweet tooth – I have a salty tooth! Sugar affects me big time, so I avoid it. My husband and I have a 16-year-old son. I have to feed him but I am not going to cook two separate meals. If I make a meal for him and want to eat the same thing, I just eat a smaller portion, and make sure I have some veggies. I love to make a kale Caesar salad.

I am a real stickler for form, and the tiny movements for all of the muscle groups (arms, abs, thighs and seat) make me focus and concentrate on my form, which is really tough. I am always learning. It’s not an overnight process, but once you see the instructors and the girls in the class with these long, lean, muscles that are still shapely – there is something to be said about the program. That being said, it really doesn’t seem like anyone is intimidated by anyone else in the class. I am so focused and concentrating on me and not anyone else. I am encouraged when the instructors correct my form. I also love the music! It really helps me stay motivated even when my legs are shaking! Pure Barre music is the best – I download songs from their Facebook page. Every Monday, I get a ‘Motivating Monday’ song! Plus, people at my gym were noticing the changes in my body! I had been spinning there for about a year, and it was hard until I started doing Pure Barre. After doing Pure Barre classes for a while, it was much easier. I noticed a huge energy level increase, as well as an increase in my body awareness when I work out. Spin-Flex is a hard, high-intensity workout; you are working your muscles to fail. Because of this I was better prepared for Pure Barre, but the hardest thing is still the Pure Barre butt and thigh!

SO WHAT MAKES PURE BARRE SO EFFECTIVE? I have never done anything so hard in my life! Whenever I have wanted to get some weight off, nothing cardio-based was really doing it, but I didn’t want to do free weights because of my back. I have herniated disc problems that were aggravated by lifting heavy weights. In 2008, sciatica kept me from being able to walk or stand upright. I ended up seeing a doctor in New Jersey who performed a microscopic surgery. I have noticed the strength in my core increasing with Pure Barre – the planks and the stretches have kept me from seeing the chiropractor. I knew my tight hamstrings have a lot to do with it [back problems] but with Pure Barre I have been feeling a lot more flexibility there.

SO YOU REALLY ARE HOOKED. HOW OFTEN DO YOU ATTEND CLASS? I do not miss my Monday class! And I usually go at least twice a week. I really just wanted to change the shape of my body. I just want to be able to do what I am doing 10 years from now! But I would like to know what would happen if I did go 3-4 days a week …

Pure Barre has two locations: one in Memphis and in Germantown. For class schedule go to www.purebarre.com or call 901.766.1882.

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C OV E R P RO F I L E

Women, Runners, Bloggers Girlsrunthe901.com is a blog about running, written by six women between the ages of 23 and 46. “We want to reach a wide variety of people in age and running experience because we are very much a diverse group ourselves. We are a normal group of women of all fitness levels who enjoy running, fitness, and health. Even though we all look different and do life differently, these things are a priority in our lives,” says Debi Minnick. From “Make It Monday,” where they share everything from recipes to how to fit a run into a hectic schedule, to “Fashion Fridays,” which features the latest running gear, their blog tries to have something for everyone. The ladies started running as a group at the DAC 10K in 2010. Since then they have run between 8-10 races together. According to Stacey Fleming, “Really, it just happened; we truly just enjoy each other’s company and it makes racing even more fun when you are doing it with friends. Running together provides great mental and physical support.” Adds Jennifer Payne, “Writing a blog engages and encourages the local and not-so-local running community, which is important to our own consistency and progress, and hopefully theirs too.”

HEALTH+FITNESS | March 2013

Stacey Fleming (43) is a wife, mother to two teenagers, and sister to Dawn. She has run five marathons in 2012 alone. She is the communications coordinator at a church.

Dawn McMillian (46) is a wife and mother to three teenagers and works with special needs children. She started running 18 months ago and ran her first marathon in 2012.

Janell O’Leary (31) is a wife and mother to two small children and an administrative assistant at a church. Known to the group as “the supportive one,” she recently added triathlete to her list of accomplishments by competing in the Memphis in May Triathlon with Jennifer Payne last year.

Interview by Amy Goode. Photo by Lindsey Lissau.

H+F: WHAT HAVE YOU AS A GROUP LEARNED FROM WRITING A BLOG? Janell O’Leary: We have all learned so much about ourselves and about each other in this process. We are learning to work together as a group and that everyone has different talents and gifts, and to contribute to the blog it’s not just one voice, it’s six. We desire to be informed about what is happening in the fitness community locally and not locally, so we have done a lot of research and learned a ton! H+F: WHAT KIND OF FEEDBACK HAVE YOU GOTTEN? Dawn McMillian: We are excited about people feeling inspired and encouraged to maybe do something they never have before, or get back to doing something they had let go. H+F: WHAT HAS BEEN YOUR MOST MEMORABLE EVENT? Dana Whitworth: The Chicago Marathon! It was the first out-of-town race we had done as a group. That’s an experience in itself. Cue the jokes about six women, one car, 19 bags, 26.2 miles. Imagine six women drinking as much water as they can hold and trying to drive 600- something miles!

Jennifer Payne (23) is a 2012 graduate of the University of Memphis and recently became engaged. She works as an advocate for a non-profit organization and is passionate about running.

Debi Minnick (39) is a wife and mother of one, as well as a project manager. She started running less than two years ago, and with the companionship of the other women has grown to love it.

Dana Whitworth, (37), is a wife and mother of two boys, known to the group as the “rowdy one,” and she insists on applying makeup before every race.

C OV E R P RO F I L E

RECOMMENDED RUNNING BLOGS: runlikeamother.com hungryrunnergirl.com shutupandrun.net

GROUP MANTRA: Don’t wait until you have reached your goal to be proud of yourself. Be proud of yourself every step you take towards reaching that goal.

ADVICE FOR THE BEGINNING RUNNER:

A new definition of fitness

Start slow and pace yourself.

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NEXT BIG RACE: Dirty Girl, coming up March 16th

(read about it at www.girlsrunthe901.com/ 2013/02/dirty-girls-mudrun.html?spref=tw)

and the Germantown Marathon on March 17th.

Follow them at www.girlsrunthe901.com

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HEALTH+FITNESS | March 2013

portraiture | fine art weddings

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

Stacey Greenberg AGE: 40 OCCUPATION: Corporate and Public Relations at Memphis Light, Gas, and Water, but most people assume I work for the Commercial Appeal or the Memphis Flyer because I am also a freelance writer. SPORT: A runner, but in the spring and summer I also bike and swim. FAMILY: Married to Warren Oster and we have two children, better known as “The Monkeys,” Satchel (10) and Jiro (8.) TEAM: Star Runners. Last year Star decided to start a triathlon team and since I pretty much do what she tells me to do, I signed up. WW HALL OF FAME: I ran the St. Jude Half Marathon in December for the third year in a row. FAVORITE FITNESS ACCOMPLISHMENT: I’m pretty proud of the fact that I competed in four Start 2 Finish Triathlons last year, and finished third in my age group for the series. WHY RUN: I love running because of Star Runners. Star is an amazing coach and has encouraged me to continually improve and reach new goals. I love having a team to run with, and I would be nothing without the best running (and biking and swimming) buddy ever, Ashley Harper. OBSTACLE COURSE: I joined Memphis Roller Derby in early 2006. That was fun until I broke my left leg in two places and had to have it repaired with a 12-inch metal rod. I always told myself I couldn’t run because I had legs full of metal, but obviously that was just an excuse. I took a Chi running class from Natalie Isaac (co-owner of InsideOut Gym) and have been running injury-free for over three years. UPCOMING WW EVENT: I am training for the Rock-n-Roll Half Marathon in New Orleans (February 24th,) and triathlon season starts with the Memphis in May Sprint Triathlon (May 18th.)

HEALTH+FITNESS | March 2013

WW GEAR: I just upgraded to Brooks Glycerin from the Ghost. I bought a new Orbea Aqua road bike from Victory on Christmas Eve.

BEST EATS: There is no way that I can choose just one restaurant! Some of my favorites are Central BBQ (portabella salad if I am behaving, BBQ nachos if I am not); Pho Saigon (bhan mi); Fuel Truck (veggie tacos); Sekisui (anything involving raw tuna); and I have several favorite pizza places (Aldo’s, Trolley Stop Market, Memphis Pizza Café, and Rock-n-Dough Pizza Co.)

“I always told myself I couldn’t run because I had legs full of metal, but obviously that was just an excuse.”

FAMOUS PERSON/PEOPLE (LIVING OR DEAD) YOU WOULD MOST LIKE TO HAVE DINNER WITH: I think Padma Lakshmi, Gail Simmons, and I could definitely have some fun together. Dinner would need to span several restaurants. ON MY NIGHTSTAND: An Object of Beauty by Steve Martin is on my nightstand waiting for me to crack it open. VICE: I have a standing ladies’ night at The Cove every week. Sometimes we get a little crazy. QUOTE: Monty Python’s “No one expects the Spanish Inquisition!” keeps me from worrying too much. I also like “Small, small, catch monkey,” which is the Cameroonian equivalent of “One day at a time.”

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

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

Dr. Bill Widdop AGE: 50 OCCUPATION: Veterinarian, Germantown Parkway Animal Hospital SPORT: Running FAMILY: Wife, Chey; children, Henry (14) and Jane (10); dog, Patrick and cat, Belle WW HALL OF FAME: St. Louis Marathon, Memphis St. Jude Marathon, and the Memphis Runners Road Race Series. I ran personal best times in each of these events! FAVORITE FITNESS ACCOMPLISHMENT(S): 1. Conquering the marathon, instead of it conquering me. Pasadena in May 2012 was that marathon for me. It was my fourth marathon but the first time I felt strong throughout the entire race. 2. Qualifying for Boston at the St. Louis Marathon in October 2012 while running with my running partner Charles Mitchell! WHY RUN: Running is my escape and my passion! It enables me to clear my head and organize my day. Memphis is blessed to have a phenomenal running community. I have developed some great friends as we log many miles. We talk and laugh and share our lives with one another. It’s a great way to develop a sense of community.

“Running is my escape and my passion! It enables me to clear my head and organize my day.” NEXT WW EVENT: The Andrew Jackson Marathon in Jackson, Tennessee, March 16, 2013 will be my next marathon.

HEALTH+FITNESS | March 2013

BEST EATS: I’m a foodie. It’s one of the reasons I run! Cullen Kent, Cafe Society, is definitely one of my favorite chefs and his food is always innovative and phenomenal! Some of my other favorites include Alchemy, Sweet Grass, Tsunami, Acre, Memphis Pizza Cafe, Alex’s Tavern, Central BBQ, and Gus’s Fried Chicken. WW GEAR: Nike Pegasus BUCKET LIST: The Boston Marathon, the Catalina Island Trail Marathon, and the Eugene Marathon in Oregon. ON MY NIGHTSTAND: James Patterson’s Private Games. I like mystery thrillers. INDULGENCE: Homemade Grape-Nuts ice cream (a family recipe,) dark chocolate, Reese’s, and chocolate martinis! QUOTE: “Shoot for the moon. Even if you miss it, you will land among the stars.” – Les Brown Interview by Hailey Thomas. Photo by Sarah McAlexander.

FIT DISH

THREE CHEFS, THREE FISH, THREE WAYS Food and fitness go together, like, well, wine and cheese. Our March issue celebrates the joy of eating local, healthy, fresh food. H+F spoke with three of our favorite chefs to get their spin on a city getting lots of national attention for cuisine that’s not just built on barbeque anymore.

CHEF BEN SMITH Tsunami CUISINE: Pacific Rim FIT DISH: Spice-Crusted Tuna on Cucumber Salad with Wasabi Vinaigrette.

Interview by Hailey Thomas Photos by Amy Goode

CONCEPT: When I decided to open Tsunami 14 years ago, there weren’t a lot of places that offered fresh fish. I wanted food that I like to eat and food I like to cook. And I didn’t want to work for anyone else. JOY OF COOKING: There is never a dull moment in the kitchen and I have the best damn staff I’ve ever worked with in my life. FOOD PHILOSOPHY: Consistency, creativity, and quality of ingredients. TRENDS: Ordering smaller portions and sharing. Diners have an opportunity to try several different tastes on the menu. The Izakaya menu is very popular and my favorite thing on the menu.

“I was inspired by a beautiful piece of tuna today.” Ben Smith

FAVORITE SNACK: Wasabi peas.

928 South Cooper 901.274.2556 tsunamimemphis.com

SECRET INGREDIENT: Healthy Boy Brand Mushroom Flavored Soy Sauce. It’s the best soy sauce hands down, so smooth and not briny. IF YOU WERE NOT A CHEF: I would be a frustrated writer. TATTOOS: Three.

BEN’S SEAR: Sear tuna with the 4 C’s: Cumin, Cayenne,

ALWAYS IN THE FRIDGE: Sparkling Wine or Champagne, and Reese’s Pieces, but in the freezer.

Coriander, Chili powder, and a dash of Kosher salt.

CHEF KEITH HAMBRICK McEwen’s Memphis

CUISINE: I try to stay true to Southern cooking without the heaviness or frying. We grill, sauté, and braise, and cook with fresh, local produce. I like to mix Southern with Italian, like our Delta Grind Polenta.

FIT DISH: Pan Seared Sea Scallops served over sweet potato cakes with arugula tossed in a roasted garlic herb vinaigrette with a port wine reduction.

FOOD PHILOSOPHY: Be consistent, don’t cut corners, and don’t make it complicated. Let the star ingredients shine.

HEALTH+FITNESS | March 2013

GO-TO INGREDIENT: Garlic. I make a big batch of garlic paste and keep it in the fridge. It will last up to four weeks.

SHOP LOCAL: Robert Tim’s Family Farms for peppers, peaches, and especially tomatoes. “Let the star ingredients shine.” Keith Hambrick

120 Monroe Avenue 901.527.7085 mcewensmemphis.com

INFLUENCES: My dad. I grew up in an Italian neighborhood in Chicago. We are not Italian but my dad was always cooking Italian foods. MCEWEN’S BEST SELLER: Pan Seared Chilean Seabass with an orange soy glaze, miso broth, shitake mushroom risotto, and sautéed spinach. AFTER HOURS COCKTAIL: Milagro Silver Tequila, sipped.

HOW TO ROAST GARLIC Flash fry peeled garlic cloves

in olive oil over medium heat until golden brown, wrap in foil, drizzle with more oil, then bake 1 to 1 1/2 hours at 375 degrees. Can be stored in fridge for 3-4 weeks in an airtight container.

FAVORITE PLACE FOR DINNER: I’m a big fan of Felicia (Suzanne) and Restaurant Iris. IF YOU WERE NOT A CHEF: I would be on the beat, covering the Chicago Cubs.

FIT DISH

MASTER CHEF JOSÉ GUTIERREZ

FOOD PHILOSOPHY: Food is religion. Flavor starts with the soul. Food should feed your intellect, nourish your body, and satisfy your soul. Is it beautiful? Is it good for me? Does it make me feel good?

River Oaks FIT DISH: Julie’s Roasted Beet Salad with Salmon, featuring red and yellow beets, caramelized salmon, romaine lettuce, red peppers, chives, shaved parmesan, and watermelon radish.

NUTRITION 101: To be a really good chef you must know about nutrition. The foundation of nutrition is cooking, and ingredients are paramount. How can you have one without the other? Foods do not need a shelf-life of 18 months or be injected with hormones. With organic chickens, the color of the yolk is a deeper yellow and has much more Omega 3s and 6s and less cholesterol and less saturated fat. FARM TO TABLE: Yes, it’s fashionable now, but farmers have always been the rock stars; they take the time to grow the vegetables and raise the poultry and livestock. Chefs are lovers of the quality and put it together for their customers. A pasture-raised chicken has so much more flavor and will give you so much pleasure to eat than a store-bought chicken.

“Food should feed your intellect, nourish your body, and satisfy your soul.” José Gutierrez

5871 Poplar Avenue 901.683.9305 riveroaksrestaurant.com

TRENDS TO AVOID: Pigs! My life is not centered around pigs, pork rinds – get a life! HARICOT VERT: Cooking French green beans is like a woman, timing is everything. You want just the right amount of crispness and texture. INDULGENCE: Mojo Cookies. They’re all-organic and made with Belgian chocolate. So good. CUISINE: Nouvelle Southern with French influences.

IN SEARCH OF: The perfect apricot and the perfect chicken in Memphis.

HEALTH+FITNESS | March 2013

Totally worth it. MAIN STREET 95 S Main St

Memphis, TN 38103 901.473.9573

OVERTON SQUARE 2126 Madison Ave Memphis, TN 38104 901.725.1845

27 THEOS-HealthFitness_Qtr11-12.indd 1

10/2/12 10:53 AM

F I T P L AT E

Re-charge and Re-boost with Green Food Juice Green Food Juice

On a mission to change the way Memphis eats, Certified Natural Foods Chef Nevada Presley (right) and Certified Personal Fitness Trainer Holly Guthrie (left) began Get Fresh Memphis in January of 2012. Presley prepares healthy, delicious meals for people on the go, offering nutrient-dense vegetarian and vegan foods using fresh herbs, whole grains, and locally grown and organic fruits and vegetables when available. They also wholeheartedly endorse juicing, which proponents believe supports everything from weight loss to cancer prevention. “Juicing is a delicious, more digestible way to intake a variety of fruits and vegetables, to help detoxify your body, boost your immune system, maintain your weight, and revive your energy level,” says Presley.

q 4 kale leaves q 2 handfuls spinach q 1/4 lemon q 2 large apples, stems & seeds removed q 1/4 cucumber q 1/4 bunch Italian parsley q 1/4 cup mint q 16 to 18 oz glass Blend all ingredients together in a juicer and drink to your health! For more information or to place an order, visit www.getfreshmemphis.com.

Get Fresh Memphis shared their cold pressed Green Food Juice recipe with H+F readers. Cold pressed juicing prevents fruits and vegetables from oxidizing and keeps their nutrients and enzymes intact, without removing essential vitamins, minerals, and proteins.

Citrus Power Greens & Seared Scallops q 4 Scallops per plate

Scallops

q 1/4 cup fennel, julienne

q 2 segmented grapefruit per plate

Remove the small side muscle from the scallops, rinse with cold water and thoroughly pat dry. Add the butter and oil to a 12 to 14-inch sauté pan on high heat. Salt and pepper the scallops. Once the fat begins to smoke, gently add the scallops, making sure they are not touching each other. Sear the scallops for 1 1/2 minutes on each side. The scallops should have a 1/4-inch golden crust on each side while still being translucent in the center.

q 1/4 cup Balsamic vinegar

Salad

q 3 Tbsp Olive oil

Use a sharp knife to cut out the tough midrib of each kale leaf, and discard or compost. Slice the leaves crosswise into thin, 1/4-inch wide slices. The easiest way to do this is, working with a small bunch of leaves at a time, stack them and roll them into a loose cigar shape. Then, using a sharp knife and working from one end to the other, slice 1/4 inch off from the end of each bunch. Place the kale slices into a large bowl.

q 1/3 cup pine nuts q 1 lbs fresh kale, rinsed and patted dry

HEALTH+FITNESS | March 2013

q 1 Tbsp seasoned rice vinegar

Chef James Gentry

q 1 Tbsp honey q 1 tsp salt q 1/2 tsp pepper

Pine Nuts Heat a small skillet on medium high heat. Spread the pine nuts in an even layer on the bottom of the pan. Cook, stirring occasionally, until lightly browned. Then remove to cool. (Hint: When toasting nuts, do not take your eyes off of them! Nuts can go from browned to burned very quickly.)

In a smaller bowl, whisk together the balsamic vinegar, olive oil, rice vinegar, honey, salt, and pepper. Thirty minutes to an hour before serving, toss the kale together with the toasted pine nuts, the fennel, grapefruit, and the dressing, allowing the kale to marinate a bit.

Plating Arrange the salad on the plate, followed by the scallops. Garnish each plate with the grapefruit, pine nuts, and fennel.

Staying well starts at Wellness…

Located in the heart of Midtown and open to the entire community, Church Health Center Wellness is more than a gym – it’s a supportive community focused on helping you reach your health goals. ChurchHealthCenter.org

Church Health Center Wellness | 901.259.4673

Come join the unique atmosphere of the Germantown Athletic Club!

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FREE 7-day Trial Membership

Offer valid for first-time customers only. Not valid with any other offer. Coupon must be presented at time of service.

1801 Exeter Road, Germantown, TN 38138 901-757-7370 www.GermantownAthleticClub.org

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HEALTH+FITNESS | March 2013

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N UTR ITION

SUPER GREENS

Vibrantly green produce offers many health benefits and is delicious in seasonal dishes â&#x20AC;&#x201C; from soups and stews to casseroles, side dishes, and much, much, more. See what these vegetables have to offer nutritionally, how to pick the best at the market, and how to keep them fresh once you bring them home.

BROCCOLI is rich in folate,

vitamins A, C, E, potassium, and calcium. Full of antioxidants, broccoli is thought to be beneficial in fighting stomach cancer and ulcers. Eating broccoli raw preserves most of its fiber and antioxidant-related health benefits, but quick-cooking methods such as steaming preserve its sweet crunch and most of its nutrients. Try to eat 1/2 cup daily.

SPINACH can help prevent

stroke, cancer, cataracts, and macular degeneration. It is also rich in antioxidants and vitamin C, vitamin E, vitamin K, magnesium, iron, and calcium. Try to eat 1 cup 3 to 4 times a week.

KALE is very high in beta-

HEALTH+FITNESS | March 2013

carotene, vitamin K, vitamin C, and rich in calcium. It is also packed with phyto-chemicals that help to ward off cancer, and the fiber in kale helps to absorb and sweep out DNA-damaging chemicals and other toxins that enter our bodies. Try 1 cup of kale to get your daily allowance of vitamin K.

CHARD is an extremely nutritious leaf â&#x20AC;&#x201C; rich in vitamins A, K, and C, and full of fiber and protein. Try 1 cup to get the most beneficial use of its nutrients.

By Lisa Abbay

SHOPPING TIP: Look for

sturdy, dark green spears with tight buds and no yellowing.

STORAGE TIP: Broccoli will

1/2 CUP COOKED BROCCOLI = 98 calories

stay fresh in the refrigerator for about a week. If the florets start to look dry, wrap the head in damp paper towels.

182 mg Vitamin C or 303% DV

SHOPPING TIP: Always look

1 CUP COOKED SPINACH =

for spinach that is fresh, not slimy. Bagged and frozen spinach is fine.

STORAGE TIP: Fresh spinach

395 mcg Vitamin K or 494% DV 302 mcg Folate or 76% DV

41 calories

will not stay fresh for very long in the refrigerator. Once you purchase it, use it within 2-4 days.

18867 IU Vitamin A or 377% DV

SHOPPING TIP: Buy when kale

1 CUP RAW KALE =

is in season (fall or winter.)

STORAGE TIP: Avoid washing kale until just before use in order to avoid spoilage.

6.4 mg Iron or 36% DV

34 calories 10302 IU Vitamin A or 206% DV 80 mg Vitamin C or 134% DV 547 mcg Vitamin K or 684% DV

SHOPPING TIP: Chard is in

season June through August and is highly perishable, so make sure it has crisp leaves, firm stalks, and no signs of discoloration or holes before you buy it.

STORAGE TIP: The more

airtight the bag, the longer the chard will keep. Make sure you use it within a few days (5 days max.)

1 CUP OF COOKED CHARD = 35 calories 4 mg iron or 22% DV 10717 IU Vitamin A or 214% DV 573 mcg Vitamin K or 716% DV

Lisa Abbay, RD, LDN, is the Regional Director of Operations for Morrison Healthcare Foodservices covering 14 healthcare facilities in and around Memphis and Mississippi.

N UTR ITION

ODE TO OATMEAL

by Kerrieann Axt

Oh, delicious, nutritious oats. How do I love thee? Let me count the ways … I love thee hot and cold – from the stovetop and from the fridge. I love thee with bananas, diced apples, raisins, coconut, yogurt, hemp seeds, walnuts, and sun butter. I love thee mixed in muffins, mini meatloaves, and ground into superfine flour for fluffy stuffed pancakes. I love thee stewed for breakfast, ground in smoothies, or replacing tired old grains in my family’s dinner. Now, don’t even think about saying that oats are soggy, bland, boring, or – my favorite complaint – “I just don’t like the texture.” Just. Don’t. Say. It. Oats are one of nature’s most perfect foods, and you just have to give them a chance. One of the many varieties of oats is sure to meet your taste preferences. Here are the three most common:

STEEL CUT OATS

These oats are made by cutting the kernel in a few different pieces. They take more time to cook than regular rolled oats, but the end result is a nutty, chewy, almost rice-like texture.

OLD FASHIONED/REGULAR OATS

Oat kernels (also called groats) are steamed and then rolled into flakes. The flattening process helps the oats cook faster, meaning less time on the stove and more time steaming in a bowl on the table.

QUICK OATS

For many of us, the quicker the process, the better the breakfast. These oats are rolled very thinly, changing their texture a bit but keeping their nutritional content the same. A slightly softer option than regular oats, instant oatmeal can mean breakfast for you and your family in less than five minutes. Each of these oat varieties offers substantial health benefits. In fact, not only can a daily serving of oats help lower cholesterol, reduce the

UPSIDE DOWN OAT CAKES (this fantastic recipe was adapted from Sugar-free Mom) q 1 cup soaked standard steel cut oats*

q 1 banana, mashed

q 1 egg, beaten

q 1 teaspoon vanilla extract

q 1 /2 - 1 tsp sweetener of choice, i.e., honey, stevia, brown sugar, etc. (I used stevia)

q 1/4 cup milk of choice (I used unsweetened almond milk)

q 1 Tbsp chia seeds

q 1/4 tsp salt

q 1/4 tsp baking powder

q Pinch of cinnamon or nutmeg

q F resh or frozen blueberries, raspberries, peaches, etc., or make these oat cakes absolutely decadent with a handful of dark chocolate chips!

*This recipe requires standard steel cut oats to soak in water for 24 hours. Soak 1 cup of steel cut oats in a large bowl with 1 1/4 cups water for 24 hours. The mixture does not need to be refrigerated, and does not need to be drained.

Oatmeal is full of a wide array of vitamins and minerals and is a great source of protein, iron, and complex carbohydrates. Oats are also simple to prepare, very convenient, and super cheap. A medium canister at any grocery store will set you back less than five dollars. Just make sure to purchase 100% natural oats, and not one of the flavored varieties that contain a lot of sugar. Still not convinced that a steaming bowl of nutritious hot cereal will do it for you? Try the following recipe, which soaks steel cut oats overnight and then bakes them into individual and personalized Oat Cakes.

Preheat oven to 350 degrees. Stir the soaked steel cut oats and add banana, egg, vanilla extract, sweetener, and milk. Mix until incorporated. Add the rest of the ingredients to the mixture. Spray 4 small ramekins with nonstick cooking spray. Line the bottom of the ramekins with fruit (a thin layer will do; too much, and the fruit juices will make the cakes soggy.) Evenly distribute the oat mixture on top. Add a couple of pieces of fruit on top of the oats so that you can identify each cake. Bake for 40-45 minutes. Let sit for 5 minutes, and then use a knife to loosen around the edges. Gently flip the ramekin onto a plate, and ease the cake out. Top with a drizzle of honey, sliced almonds, and a generous dollop of Greek yogurt. And then stay quiet while you listen to everyone at your kitchen table start “counting the ways.” Stats: 200 calories; 5 grams of fat.

HEALTH+FITNESS | March 2013

risk of heart disease, and help reduce high blood pressure, it can help with weight control. Loaded with more soluble fiber than whole wheat, rice, or corn, oatmeal enters your system and slows down digestion, keeping your stomach full and satisfied. No longer will you be tempted by the mid-morning munchies!

EDI BLE TH ER A PY

Weight Loss is Working Out! Since last month, I have been vigilant about sticking to my food and exercise program. The payoff? Ten pounds lost – that’s 25% of my of 40 pound goal! So far, my three keys to success (decrease portion size, exercise six times weekly, and stick to the plan) seem to be working. I’m keeping track of my calories with my smartphone, and I’m running six days a week. In addition to decreasing my portion size, I’ve increased my caloric intake when it comes to fresh fruits and vegetables, since I don’t just want to eat fewer calories, I want the calories that I do consume to be more valuable. The thing that I thought would be the hardest, exercising six times weekly, has really been my favorite life change. I have been running with friends, several of whom I didn’t know very well before I started running. Now, every morning, I not only receive encouragement from these lovely ladies, but I also get camaraderie while I get healthy! I’m going back to work full-time in the very near future, however, so fitting in that daily run will be a new challenge to my weightloss goal.

HEALTH+FITNESS | March 2013

One interesting pattern I have noticed when looking back at my daily caloric intake is evident in my weekend splurges. I almost always fail to meet my calorie goals on Thursdays, Fridays, and Saturdays, but this makes perfect sense – I have a weekly meet-up with some of my girls every Thursday *wine.* Fridays and Saturdays are nights we usually go out to dinner *wine* or have friends over *wine.* What do these three calorie-laden nights have in common? You guessed it – wine. Not only does wine add to my daily caloric intake, it also leaves me feeling more tired the following day (in other words, less likely to run). My friend Becky Childress, a personal trainer at Extreme Fitness, has been coaching me a little on my wine intake. Becky reminded me that my inhibitions are down once I have had a glass of wine, so I am more likely to eat increased quantities of less healthy foods, and in addition to packing on the calories, wine also slows the body’s ability to burn fat. Triple whammy! What to do about this problem – give up wine? Certainly not! I will have to decrease my wine intake, though. One glass of white wine, my usual preference, contains about 130 calories, and those calories add up fast, so I’ve decided to stick to just one glass. I’ll let you know how that works out next month. In the meantime, here is one of my favorite new recipes: sweet potato and chickpea chili. This is a vegan crock-pot recipe that is hearty and delicious, but low in fat and calories. I garnish mine with cilantro, Sriracha, and maybe a little chopped avocado. And sometimes I enjoy it with just one glass of white wine.

By Macrae Schaffler

Sweet Potato and Chickpea Chili

q 1/2 pound chickpeas

q 1/2 pound split peas

q 2 tablespoons chili powder

q 8 cups water

Place all of the above ingredients in your crock pot and cook on high for three hours. Stir until the split peas are of a pureed consistency. Then add:

q 2 more tablespoons chili powder

q 1 28 ounce can crushed or strained tomatoes

q 4 more cups water

q 1 yellow onion, diced

q 1 each red and yellow pepper, diced

q 1-2 sweet potatoes, diced, depending on their size

q Salt and pepper to taste

Cook in the crock pot on low for four hours. Season to taste with salt and pepper. Serve hot, garnished with Sriracha, cilantro, and diced avocado if desired.

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HEALTH+FITNESS | March 2013

FIT FOODI E

Five Fats That Will Keep You Fit 1. Nuts such as almonds, walnuts, and

2. Avocados contain

pecans are loaded with heart healthy Omega-3s, Vitamin E, protein, and fiber.

3. Olive oil is great for

reducing blood pressure, preventing cancer, and managing diabetes. It also helps with maintaining a healthy weight.

a powerful antioxidant glutathione that detoxifies the body, fights free radicals, boosts the immune system, and slows down the aging process.

4. Coconut oil improves digestion, nutrient absorption, and intestinal health. It also increases metabolism, energy, weight loss, and good HDLs.

5. Seeds such as flax, pumpkin, sunflower, and

especially chia contain beneficial fiber, antioxidants, omega-3 fatty acids, and protein.

Source: www.MindBodyGreen.com.

An Apple a Day Keeps the Shrink Away A recent study of 278 adults aged 60 and older found that those who had been diagnosed with depression consumed fewer fruits and vegetables than those who were not depressed. Source: Consumer Reports on Health.

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HEALTH+FITNESS | March 2013

LOCAL GASTROPUB BURGER AND SHOESTRING FRIES

WORD: Mirepoix noun \mir-pwä\ ( French) We all know that a burger and fries are not the fittest choice on the menu, but every hard body deserves a little cheat now and then. And since the Local Burger’s tasty natural angus beef comes from a nearby source, Donnell Farms, instead of a hormone-injecting meatpacking plant, get your cheat on (just leave off the bun!)

A combination of celery, onions, and carrots. Mirepoix, raw, roasted, or sautéed with butter or olive oil is the flavor base for a wide variety of dishes, including stocks, soups, stews, and sauces.

Soffritto is the Italian version of Mirepoix.

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F I T P L AT E

Size Matters: A Cheat Sheet for Eating Out By Robin Beaudoin

Fancy restaurants are the best, aren’t they? Cloth napkins, soft lighting, someone else to do the dishes, and food presented in a visually appealing manner. The thing about restaurants in general, though, is that quantity is not usually indicative of quality. You may have seen the person who complained about a 5-ounce filet for $30. You may be that person who noted the flavorless French fries and limp, lifeless salad. Finer restaurants simply require smaller, reasonable portions (usually), out of economic necessity. Quality, rare, and organic foods simply cost more, and fortunately, are consistently more flavorful. The big chains attempt to distract and compensate for lack of quality with sheer amount. What’s an extra fifty cents’ worth of fries to bulk up a $12.00 burger plate that cost $3.00 to make? Once upon a time, I was a professional weight loss instructor, and my job included instructing and educating hundreds of intelligent and eager “losers” each year to prepare and give themselves the best odds when dining at a restaurant. Ironically, one evening a few years ago, a friend and I scoped out a new restaurant, and I failed to plan for myself ... The restaurant was Akasaka in Germantown, a snazzy new Japanese-with-hibachi-and-someThai-thrown-in spot. Now, I know all of the values for nearly every sushi roll ever created (regular sashimi or maki is best, anything with crunch or mayo is danger-level yellow, and if it’s deep-fried, hit the self-destruct button!) so I decided to fill up first on soup. Usually, having a clear soup or light salad before the meal is filling and helps you to eat less of any heavier entrée that may follow. Unfortunately, after I got home and did my research, I found that the Tom Kha Gai (a chicken and coconut soup) I had filled up on had cost me over half of my food budget for the day! Enter the righteous *palmface.* Quite a dark mark in an otherwise excellent week of healthy eating. The lesson: doing a bit of number crunching and advance planning can save you from a tragedy like mine. Here are some other tips:

HEALTH+FITNESS | March 2013

RESEARCH BEFORE YOU GO

Check the restaurant websites before you go. You’ll find that an FDA law passed in 2010 by President Obama is in full effect, requiring any restaurant chain with 20 or more outlets to make their nutritional information public and easily visible. Also visit nutrition cheat sheets on general websites such as www. exercise4weightloss.com, or www.dwlz.com and compare dishes side-by-side. Apps for your smart phone or iPad are also widely available, such as Fast Food, Restaurant Nutrition, and MyFitnessPal. As you read up on your big culinary decisions, write down a short list of your favorites; when you get to the restaurant, choose from this list instead of tempting yourself with the menu.

READ BETWEEN THE LINES But my phone is broken! This restaurant doesn’t have wireless! I hate math! You’ve got excuses? I’ve got answers. When ordering, a few small, simple habits can save you that regretful spin class tomorrow. Pinpoint key words on the menu that give a clue as to the cooking method of any dish – in other words, avoid terms like sticky, gooey, crunchy, creamy, buttery, homemade, and grandma’s when ordering. Grandma probably cooks like Paula Deen, and house specials are rarely low in fat. The best steaks in Memphis are bathed in butter, right? Instead, opt for items that are grilled, baked, broiled, or steamed.

TRICKS TO QUICKLY CUT CALORIES If you must order a particular entree, you can instantly cut the calories in most dishes by substituting a vegetable for the rice, pilaf, or mashed potatoes that usually pad the dinner plate. That is, remove the filler. My favorite example is ordering the Sopa de Pollo at any Mexican restaurant, and asking them to serve it “sin arroz,” or without rice. This is the quickest way to cut white starches – not only are they heavy in calories, they are high on the glycemic index, spiking your blood sugar and often leaving you hungrier than when you started (cheap Chinese, anyone?) and they have little to show by way of fiber, iron, or protein. Also remember to order sauces and dressings on the side, so that you are able to control how much is used – sometimes that gravy-to-meat ratio can get a little out of hand.

PORTION CONTROL You may be among the average dieter who sees “soup and salad” and reads “safe.” If only it were so simple! Portions, even on seemingly innocuous things like salads or pasta, can get out of hand at any restaurant. For example, take Chili’s Quesadilla Explosion Chicken Salad. It has five times more calories and more than 10 times the fat (a shocking 88 grams) than their Lighter Choice Classic Sirloin steak with broccoli, which boasts a measly 7 fat grams, maybe because you could

bathe your cat in the bowl in which the salad arrives. The steak is just a regular trimmed steak, in an appropriate portion size. However, you don’t want to deprive yourself of your favorite treats, such as the occasional latte or cheeseburger. Just watch your portions as you choose your indulgence. Ordering the right size is always helpful – look for menus that have a section of lighter choices, small plates like tapas, or appetizer and lunch portions of the entree you are considering. A favorite trick of mine is to order the size you’d like to be. Small, Kiddie, Junior, or Tall are always in my ordering repertoire at fast food or coffee places. If you don’t wish to be a “jumbo” or “biggie,” absolutely do not order these sizes for yourself!

DOGGIE BAG? Certainly, when a triple-sized serving of pasta arrives at your table, you have every right to request a box or a doggie bag to go. Take the portion from your plate before you even begin eating, and you’ll save yourself some decisionmaking later as the table awaits the dinner bill, and everyone is poking at their plates with the tines of their forks, and just a few extra bites of alfredo make their way to your mouth.

PALM READING Finally, consider giving yourself a hand for exercising control, and remember these estimating tools are literally right at your fingertips. Take a look at your hand and use your imagination (bear with me.) A portion of butter is a teaspoon – that’s about the size of your fingertip. A typical woman’s fist is a bit larger than a cup of pasta or potatoes piled onto a plate. The thumb? About an ounce of cheese. The palm of your hand is comparable to 3-5 ounces of meat (although not all hands are created equal.) If you make the international symbol for “ok” with your thumb and forefinger, about four servings of dry noodles will fill that space.

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

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MARCH E VENTS SATURDAY, MARCH 2, 9:00AM Fight For Life-The Race Against Childhood Obesity 5K/ 1 Mile Walk Join our community as we continue to fight against the ravages of childhood Obesity. Memphis, TN www.racesonline.com SATURDAY, MARCH 2, 9:00AM Bolton High PTSA 5K Fun Run-Walk Benefitting Bolton’s PTSA programs such as Project Graduation, of Bolton High School PTSA Arlington, TN www.racesonline.com SATURDAY, MARCH 2, 9:00AM Nanette Quinn Gobbler 5k Benefitting the Nanette Quinn Memorial Scholarship Fund Memphis, TN www.racesonline.com SATURDAY, MARCH 2, 9:00AM 15th Annual Chucalissa Relic Run 5K This 5k race has T-shirts for all participants, place awards in all categories Memphis, TN www.memphis.edu/chucalissa SATURDAY, MARCH 2, 9:00AM Healing Hands for Missions 5k Run/Walk Benefitting a mission trip providing medical/dental care to many in Honduras. Olive Branch, MS www.fbcob.org SATURDAY, MARCH 2, 1:00PM GlobeMed 5K Fun Run Benefitting AMOS Memphis, TN www.active.com/running/memphistn/rhodes-globemed-4th-annualfund-run-5k-2013

HEALTH+FITNESS | March 2013

SATURDAY, MARCH 2, 11:00AM MRTC KIDS! Run 3rd Practive Distances are by ages: 5 & Under – 100 yards; 6-7 yr olds – 1/2 mile; 8-13 yr olds – 1 mile Memphis, TN www.memphisrunners.com

SUNDAY, MARCH 3, 3:00PM The Smile Train 5k Benefitting the world’s largest cleft charity Bartlett, TN www.racesonline.com SATURDAY, MARCH 9, 10:00AM Daffodil Dash 3 Miler and 1 Mile Fun Run Packet pickup and race day registration begin at 8:00am in the Visitor Center of the Memphis Botanic Garden Memphis, TN www.memphisbotanicgarden.com/ daffodildash

SATURDAY, MARCH 23, 8:00AM 4th Annual Jackson Culley MitoWhat? 5k Benefitting the United Mitochondrial Disease Foundation to aid with their continuing efforts to find a cure Millington, TN www.mitowhat5k.blogspot.com/ SATURDAY, MARCH 23, 9:00AM 6th Annual Pray Race And Yell for a Cure Walk Benefitting the Stephanie Vasofsky Cervical Cancer Foundation Memphis, TN www.feelteal.org

SUNDAY, MARCH 10, 2:00PM MRTC-KIDS! Spring Running Program Distances are by ages: 5 & Under – 100 yards; 6-7 yr olds – 1/2 mile; 8-13 yr olds – 1 mile Memphis, TN www.memphisrunners.com

SATURDAY, MARCH 23, 9:30AM John “Bad Dog” McCormack Memorial 5K Benefitting the Ronald McDonald House of Memphis Memphis, TN www.racesonline.com

SUNDAY, MARCH 17, 7:30AM Germantown Half Marathon & Mayor’s Cup 5K There is Prize money Male & Female 3 Deep in Overall, Master and Grand Master, 1 Deep in Wheelchair. 3 Deep Male & Female awards in all age-groups for the Half. Finisher medals in both races. Memphis, TN www.racesonline.com

SATURDAY, MARCH 23, 9:00AM Do It For Ben 5K Benefitting the athletic booster club at Fayette Academy Memphis, TN www.racesonline.com SATURDAY, MARCH 23, 9:00AM Race for Summitt This is a 4 Miler that will be benefitting the Pat Summitt Foundation and the APhA-ASP chapter at The University of Tennessee College of Pharmacy Memphis, TN www.racesonline.com

SUNDAY, MARCH 17, 1:00PM Great Amazing Adventure Race & Family Activity – Memphis This race is a 1 Mile Cross Country Adventure Race for 2 Millington, TN www.GreatAmazingRace.com FRIDAY, MARCH 22, 6:00PM Caitlin’s Help for Hope House 5K Bring your friends and family members and run or walk along the banks of the Mississippi River. The new course starts on the Mississippi River Greenway and finishes in Harbor Town Square on Mud Island Memphis, TN www.hopehousememphis.org/ 5k_2013.php

SATURDAY, MARCH 23, 8:00AM WTFS Adaptive 5K Benefitting WTFS Bartlett, TN www.racesonline.com SUNDAY, MARCH 24, 2:00PM Kosten Foundation Kick it 5k Benefitting the Herb Kosten Pancreatic Cancer Research Foundation Memphis, TN www.racesonline.com SATURDAY, MARCH 30, 9:00AM Special Kids & Families 2013 Bunny Run 5K Benefitting Special Kids & Families Memphis, TN www.racesonline.com SATURDAY, MARCH 30, 9:00AM 5K for Freedom Run Benefitting Semper Fi Society and Blue and Gold Association Arlington, TN www.racesonline.com SATURDAY, MARCH 30, 9:00AM Millington Bunny Hop Run/WalkRelay For Life (4th Annual) Benefitting the American Cancer Society Millington, TN www.racesonline.com SATURDAY, MARCH 30, 8:00AM In His Steps 5k Run Benefitting sports scholarships and The Methodist Hospice Memphis, TN www.memphisrunners.com

SUNRISE YOGA AT THE DIXON GALLERY & GARDENS Every Wednesday at 6:30 a.m., certified personal trainer and group exercise instructor Peggy Reiser leads this earlymorning class in the Hughes Pavilion for yogis with some level of experience. This class is free for members and $5 for non-members. Call 901. 761.5250 for additional information.

5K RUN Saturday

March 29

8:00 a.m. Christ United Methodist Church

April 27, 2013 Mud Island River Park 10-,40-, and 62-mile routes www.diabetes.org/tourmemphis 901-682-8232

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MRTC Members • $18 Pre-registration • $20 (Race day registration • $25)

What is NHO? Neighborhood Housing Opportunities is one of a family of ministries of the Memphis Leadership Foundation whose mission is to “Proclaim the whole Gospel to the whole city by holistically empowering leaders and developing ministries and programs that focus on the needs of under-resourced people and communities”. NHO has provided home-ownership opportunities for more than 260 families since 1987.

2008 5K in memory of Debbie Dorman Debbie shared her faith in Christ throughout joyful circumstances as well as her dependence in Him during difficult times of her life. Debbie spent her time studying the Bible and teaching others to glorify Christ in their daily actions. She was an encouraging friend, always ready to share her faith and trust in God. Debbie was involved in the Emmaus Community, Les Passes, Junior League of Memphis, and WOW Bible Study. Her radiant smile touched the lives of so many people, but her outward beauty was merely a reflection of her beautiful, kind, and generous heart.

Type to enter text HEALTH+FITNESS | March 2013

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PHOTO FI N ISH

MOVE IT MEMPHIS

THIS RACE WAS A 10K / 5K / 1 MILE FUN RUN/WALK

HEALTH+FITNESS | March 2013

1. Ed Weiler and Matt Ventimiglia

6. Mishandra Bethel

11. Tali Silverman and Gary Spencer

2. Yusri Kunda

7. Tom Kolano

12. Mike Pemberton

3. Brent Dickerson and Dory Sellers

8. Tim Newsom

13. Ryan Joyner and Spencer Waters

4. Tim Lowry

9. Luis Hernandez

5. Angel Molina

10. Sean Mcqueen and Kristen Kluge

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

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