Hf oct 2013 web by Memphis Health + Fitness

Inspiring Active Lifestyles Since 1996

OCTOBER 2013

Kate Horton FIGHTING CANCER WITH FITNESS

Inspiring Survivor Stories Fit Fall Recipes

The Latest in Skin Tightening & Body Conturing Get the Fittest Sports Bra Ever

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

From the Town to the Trail. The New 2013 Toyota Tacoma.

Wolfchase Toyota has a full line-up of new and used vehicles to help you Wolfchase Toyota can get you in the right vehicle to get out and get active.

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HEALTH+FITNESS | October 2013

go where the excitement is. Our selection and our service are just two reasons

H+F OCTOBER pg 6. Starting Line Fit Photos, Facts and Food

pg 28. Coachâ&#x20AC;&#x2122;s Corner Picking the Right Sports Bra

pg 8. Fit News Health & Fitness Happenings Around Town

pg 30. Cancer Survivor Story Kerrieann Axt, Ann Cornell

pg 12. Healthy Living > Massage Therapy for Cancer > Healthy Habits for Healing > Breast Health > Diagnosing Breast Cancer

pg 33. Profile Update Jessica Hambrick Shares Her Struggles with Cancer

pg 20. Beauty Tone and Tighten with New Non-surgical Option pg 22. Fit Kid MUS Track Record Holder Carlton Orange pg 24. Fit Profile Hot Dog Cheerleader & Runner Miles Durfey pg 26. Cover Feature Kate Horton, Surviving Ovarian Cancer

pg 38. Fit Recipe Butternut Squash Soup + Apple Walnut Muffins pg 40. Almond Joy! Almond flour, Almond Butter and Almond Milk + Apple Oat Biscuits pg 42. Events Calendar Run, Bike, Swim, Walk pg 44. Photo Finish Patriot Day 5K & Bet Against Breast Cancer

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 ÂŠ 2013.

HEALTH+FITNESS | October 2013

pg 34. Laura Lendermon, Weekend Warrior

pg 34. Weekend Warriors Laura Lendermon & Jason Pate

17 years + running strong

On the Cover: 4

Kate Horton

Photo by Lindsey Lissau

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S TA RT I N G L I N E

H+F GIVES A SHOUT OUT TO… Mark Newman,

Semmes-Murphey Clinic Bookit 5K team members!

for placing first in his age group (age 50-54) in the Ironman 70.3 Triathlon in Las Vegas, Nevada last month. Mark is a member of the Memphis Thunder Racing Triathlon Club.

(From left) Patty McCormack (kneeling,) Joyce Bellamy, Jacquelyn Cupp, Kalea Williamson, Tara Brown, Nikki Roberts, John Lewis, Lisa Wallace, Connie Simpson, and Sandra Caldwell. Proceeds from the race benefit Shelby County’s Books from Birth’s mission to promote kindergarten readiness and strengthen family bonds. For more information on the Book-It 5K visit www.bookit5k.racesonline.com.

H+F FAN MAIL I just wanted to write and let you know how much I love H+F Magazine. I’m just moving back to Memphis after being away for a few years. While away I got into endurance sports and triathlon so I was concerned on the “health” environment in one of the cities that always gets a bad mark when it comes to obesity and health. Your magazine and MRTC, as well as all of my observations while in town have confirmed that Memphis should be the new “Boulder of the South.” I’m amazed at how active the city is and the articles/profiles in your publication are awesome. Thanks for the hard work!! Sincerely, David Bailey Germantown, TN

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Grown-ups will invest around $8 billion on Halloween treats this year and their kids will collect about 4800-7000 calories in candy that haunted night. Beware the sugar and remember when you are counting calories that small things add up frightfully fast.

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HEALTH+FITNESS | October 2013

Tailgate season is in full swing and whether you’re partyin’ in The Grove or at Tiger Lane, everybody wants to score! Bel Arbor Box wines comes in a Malbec, Chardonnay, and Pinot Gris, that’s a win-win situation, my thirsty friends. Plus, the three-liter box is eco-friendly and a whole lot harder to fumble than four bottles of wine. And in the highly unlikely situation that there is any left over, no fear, it’s a keeper until the next game day. On sale $19.99

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

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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 Mama to five year-old Madelyn, Copy Editor for H + F, and an adjunct Professor of Anthropology at the Memphis College of Art. She enjoys yoga, mountain biking, reading for pleasure, and sleeping in late.

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.

Jen

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

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

Katie

For over three decades, The West Clinic has been a leader in the fight against cancer in the Mid-South. Recently, we joined forces with Methodist Healthcare and The University of Tennessee Health Science Center to create the West Cancer Center — an innovative partnership that provides even more resources, expertise, technology and research here in Memphis. Now you can fight cancer at home, stay near the doctors you know and be with the people you love. It’s a winning combination. With the West Cancer Center in your corner, you have all the advantages of home fighting on your side. World-class cancer care is here at home. Memphis Fight On lets you see the remarkable stories of those who are fighting cancer. Watch their stories, or share one of your own, at MemphisFightOn.com. SM

Katie Honeycutt has been teaching fitness classes in Memphis since 2009. Her training includes Yoga, Pilates, Turbo Kick®, Sculpt, and Bootcamp. She is a student at University of Memphis pursuing her degree in Health and Human Performance. For fun, Katie and her husband Erik enjoy running at Shelby Farms. To follow Katie’s fitness classes, visit her website at facebook.com/KatieHoneycuttFitness.

HEALTH+FITNESS | October 2013

Kerrieann

WORLD-CLASS CANCER CARE IN MEMPHIS.

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FIT NEWS

Probing the Issue of Prostate Cancer These days when you reflect upon the month of October, chances are you no longer think only in shades of orange and black – you think pink. That’s because October is Breast Cancer Awareness Month, and individuals and organizations have done an amazing job of raising awareness about this devastating disease. Decals, pins, and ribbons are everywhere, and you can run or walk to raise money for awareness and research in cities around the country. Breast cancer even has its very own controversy – Susan G. Komen Race for the Cure, anyone? With all eyes on breasts this month, it’s no wonder that one of the most common cancers affecting men is receiving little attention. This disparity is what brothers Jeff and Nick Ayers decided to address in 2012 with their non-profit organization, the Mid-South Men’s Health Organization (MMHO.) Although

their slogans (such as “Save Deez-Nuts”) and fundraisers (like “Bowling for Balls”) may sound irreverent, their cause is deadly serious. According to the American Cancer Society, approximately 238,590 new cases of prostate cancer will be diagnosed among American men this year alone, and 29,720 men will die from the disease. To put it another way, one man in every six will receive the earth-shattering news that he has prostate cancer within his lifetime, and one in 36 will die from it. Beginning with last year’s Crawfish Fest in Overton Square, the MMHO set about making their presence known around town in order to combat this lack of awareness. “It was always the women who approached us,” Jeff remembers. “They’d drag their boyfriends or husbands up, and pretty quickly the men would start remembering that they had family or friends who had been

affected by prostate cancer.” Soon, the organization was selling merchandise and raising awareness in other venues, as well as hosting their own events, such as the aforementioned “Bowling for Balls” held at Billy Hardwick’s All-Star Lanes, and “Deal Cancer Out,” a Texas Hold ‘em poker tournament that awarded winner Brooks Lacy with a three-day trip to Las Vegas. Most of the profits from these events are donated to charities such as the American Cancer Association and the Prostate Cancer Foundation. “Fight Fire with Fire,” the MMHO’s latest initiative, was inspired by Nick’s job as a Memphis firefighter, and plans to target fire stations around the city in order to get these notoriously strong-and-silent types discussing their health.

concerned, and we intend to change that,” says Jeff. “We want to be the Everyman’s cancer organization, and help men feel more comfortable discussing these issues and getting help when they need it.” Friend Jody Wood agrees. “It would make it easier for me if I had some other dudes to talk to about it.” To receive more information about the Mid-South Men’s Health Organization and view a list of upcoming events, visit www.call-to-duty.org.

“Men like to sit around and talk about their penises, but they’re a lot less likely to talk about health problems where that area is

Construction Set to Begin on Overton Park Bike/Pedestrian Plaza

HEALTH+FITNESS | October 2013

An area of Overton Park primarily used by motor vehicles is about to become an oasis for cyclists and pedestrians. Overton Park Conservancy will soon transform the East Parkway entrance into a new plaza complete with bike parking, benches, and water fountains, while a massive arched sculpture constructed of more than 300 bikes will welcome visitors at the intersection of East Parkway and Sam Cooper Boulevard. Designed by sculptor Tylur French, Bike Gate is meant to be a visual tribute to the many people who have helped advance the cycling movement in Memphis.

This plaza is intended to be more than just a gateway to Overton Park; it will serve as a key extension of the city’s trail system. The new trail, funded by the Tennessee Department of Environment and Conservation, will connect the plaza to Overton Park’s Old Forest State Natural Area. The plaza itself will serve as a tie to the new Overton-Broad Connector Trail, which is linked to the Shelby Farms Greenline via the Broad Avenue Arts District. Ultimately, cyclists will be able to ride from Shelby Farms Park all the way to the Harahan Bridge and stop for a rest in the shade of the new plaza. The bike plaza is just the first piece in the Conservancy’s plan to improve access throughout Overton Park. Volunteer efforts and funding from Park Friends and Rhodes College have helped to rebuild the Old Forest’s limestone trail, while resources are currently being sought to improve entrance facilities and trails at the Poplar and Cooper, Poplar and Tucker, and North Parkway entrances to the park, as well as to build a perimeter path ringing the park.

In a nod to the changing needs of park users and the desire to move away from the dominance of vehicles in the park, the plaza will be situated on the former site of a bus lane and the old Raleigh Springs Railroad that ran through the forest in the 1800s. The sculpture will be the first element installed, with the plaza scheduled to open in late 2013. Naming opportunities will be offered at the plaza via the 12x12-inch square pavers that will form its foundation. For $250, pavers can be engraved with a personalized message. For more information about the project, visit www.overtonpark.org/bikegate.

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HEALTH+FITNESS | October 2013

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FIT NEWS

Run to Fight Childhood and Family Obesity For the past 10 years, Healthy Memphis Common Table (HMCT) has been helping to create a healthier Memphis. To commemorate this anniversary, the non-profit regional health care collaborative has launched a new fundraiser called the Million Calorie Burn 5K Walk/Run. It’s fun for the entire family and will take place on Saturday, November 2nd at 9 a.m. Honorary Race Co-Chair Marybeth Conley, co-host of WREG-TV’s “Live at 9” will kick off the race, which will take participants through the beautiful Ridgeway Loop. There’s also a special kid-friendly family fun run and post-race festivities, including

an awards ceremony, food, and entertainment. The proceeds from the 5K will support HMCT’s programs to reduce childhood and family obesity. One such program is the Million Calorie Reduction Match. This city-wide campaign aims to reduce obesity by encouraging businesses, churches, schools, and other organizations to create policies which can help change the way people think about food and exercise, such as serving meals of 500 calories and under at meetings and events, redesigning vending machines to include low-calorie and no-calorie snacks

and beverages, providing the caloric values of what’s being served, and increasing opportunities for physical activity. Over 30 organizations have signed up to participate, meeting monthly in order to learn how to design strategies that fit the culture of their environment. Over time, programs such as those managed by HMCT will broaden the scope of messages which stress the importance of healthy eating and active living, helping to reduce obesity within our communities. Participating in the Million Calorie Burn 5K Walk/Run is one step in the right direction.

Taking Flight During “Fly Through the Air with Douglas & Associates,” Val Russell of Valeria’s Wings provided an introduction and demonstration of the aerial arts to the firm’s staff and guests. “We want to host events that appeal to a younger audience, one that doesn’t always see financial planning as something that they should be concerned with. We also want to bring fun events that are challenging and teach you something new,” says financial advisor Brian Douglas. “Fly Through the Air” is part of a series of lifestyle events that Douglas and his team is currently hosting in Memphis. Other recent events have included “Sushi & Sake,” a sushi rolling demonstration and tasting at Mosa Asian Bistro, and “Eat Like a Caveman,” an exploration of the Paleo Diet. Upcoming events can be found at www.facebook.com/B.K.Douglas.

HEALTH+FITNESS | October 2013

High Five To...

...Mario Aviles! Although Farmington Elementary School’s Physical Education teacher began by coaching middle and high school level track, he thought, “Why not try a running club at the elementary school level and give kids a chance to fall in love with the sport of running early on?” True to his word, Mario assembled a group of young runners who practice twice each week which he describes as, “An optional Saturday morning training run where I invite parents to run or bike along with the kids. My program is very intense, with a focus on proper technique, speed training, strengthening, endurance training, meditation, and overall education about running at a competitive level. We try to compete in at least eight 5Ks throughout the year. It would be great if other schools joined in – we could have 5K meets and have a friendly competition with each other. I would be happy to talk to anyone who is interested in learning more and help them get started.” For more information, contact Mario Aviles at AVILESMA@scsk12.org.

To register for the Million Calorie Burn 5K Walk/Run, visit www.healthymemphis.org.

FIT NEWS

Volunteer Mid-South Hosts First Annual Pickleball Fun-Raiser Volunteer Mid-South is hosting its first annual Pickleball Fun-Raiser on Sunday, October 20th at WellWorkX Sportsplex from 5-9 p.m. Never heard of pickleball? It’s played on a hard surface about half the size of a tennis court with a 34-inch net, using a perforated plastic ball and wood or composite paddles. All equipment will be provided and all skill levels (ages 16 and over) are welcome. A brief pickleball lesson will start promptly at 5 p.m. for those in the Novice and Intermediate categories. Prizes will be awarded to winners in each category. Food, drinks, and a silent auction will be available for your enjoyment while off the court. Tickets are $30 per person, and include admission as a player or spectator, food, and two drink tickets. For more information or to purchase your ticket, visit www.volunteermidsouth.org.

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

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Campbell Clinic Orthopaedics takes me the extra mile. Or 26.2. When you love running as much as I do, injuries are bound to happen. That’s why I rely on Campbell Clinic. They have more than 45 world-class orthopaedic specialists. So good, in fact, they literally wrote the book on orthopaedic care. Plus, they go the distance to make my life easier by offering After Hours services at their Germantown and Southaven locations. That’s why I run with the world’s best.

HEALTH+FITNESS | October 2013

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H E A LT H Y L I V I N G By Kat Farber, LMT

MASSAGE THERAPY FOR CANCER CARE It was once thought that massage therapy was contraindicated for people with cancer. Until recent years, massage students were taught without exception that it was one of the big “no-no’s” in massage, and many doctors avoided it because they didn’t have a full understanding of how it might interact with other treatments. However, research over the last 20 years has shown that in most cases massage therapy is not only safe for cancer care, it’s actually very beneficial. Potential benefits include decreased symptoms related to chemo and radiation therapy, such as fatigue, nausea, and loss of appetite; increased range of motion; increased relaxation; decreased edema; improved sleep; pain relief; faster wound healing; and simple relief from isolation.

simply searching for a cure to improving the quality of life for those living with cancer as well, and massage is now often included as a complement to cancer treatments in order to alleviate many of their unpleasant and debilitating side effects. One of the most important effects massage therapy can have for cancer patients and others living with serious chronic illnesses is

Utilizing massage therapy as part of your multi-disciplinary care is a personal choice, and should be discussed with your doctor. If you do decide to include it, make sure your therapist has some training in cancer care, as there are adjustments that need to be made in the massage.

The definition of cancer has developed over the decades beyond the concept of a single disease and expanded to include a complex system of diseases and symptoms. Therefore, the focus of cancer care has shifted from

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FOAM ROLLING FASCIA

HEALTH+FITNESS | October 2013

Foam rollers are one of the hottest tools for self-care today. Many of my clients say they have used them for self-myofascial release, but complain that the relief they feel is short-lived. The technique seems simple enough. What could be going wrong? Does foam rolling even release fascia? What is fascia, anyway?

regaining a sense of control over their own lives, which is often lost after numerous doctor visits and treatment appointments. It requires a great deal of strength to live not only with the disease, but with all of its physical, mental, and social effects. The quality of that living should not be strained any further than necessary. One of the most important roles played by massage is therefore to provide individuals with the ability to determine their own comfort and control.

Fascia is a three-dimensional web of tough connective tissue made of collagen and elastin which pervades the entire body, right down to the cellular level. Repetitive stress, injury, trauma, or disease processes cause fascia to harden. A classic example of this is a tight, hard iliotibial (IT) band – as the fascia surrounding it pulls on adjacent tissues, knee and hip pain, pulled hamstrings, or pelvic rotation often results. For permanent physiological change to occur, the collagenous portion of the fascia must be released, and research has shown that such release can only be achieved using a low amount of pressure over an extended period of time (a minimum of three to five minutes.) Any releases that occur before then affect only the fascia’s elastic component. It’s easy to see why my clients weren’t getting extended relief. In demonstrations, foam rolling is done quickly, using an excessive amount of force. Fascial creep eventually caused the tightness to return, like a rubber band that stretches but then shortens to its original length. So do I tell my clients to toss their foam rollers? Not at all! They can be helpful tools for self-myofascial release if used properly. Follow these principles used in John Barnes Myofascial Release:

By Lorrie Garcia, LMT, NCTMB

1. F ind an area of tightness or tenderness with the foam roller. 2. Wait a minimum of three to five minutes for the release to begin. (This will feel like butter melting or a piece of taffy being gently stretched.) 3. Follow the release threedimensionally to the next area of tightness or tenderness, and then repeat steps one and two. DO NOT force the tissues. 4. S tay aware of what you are feeling at all times. Don’t have foam rollers at home? Use these principles with any self-care tool, including Nola Rolas, three- or four-inch balls, tennis balls, or racquetballs.

Lorrie Garcia is a licensed, board-certified massage and therapeutic therapist and the owner of Evergreen Advanced Bodywork. She has extensive training in John Barnes Myofascial Release. To learn more about Lorrie and her work, visit www.evergreenadvancedbodywork.com. For more information on fascia, visit www.fasciacongress.org.

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HEALTH+FITNESS | October 2013

You canâ&#x20AC;&#x2122;t beat cancer alone. Patients rely on others, and so do their physicians. Because the most accurate diagnoses and most effective treatments emerge when doctors ask for second and third opinions, share test results quickly, and have access to research. Baptist has built its cancer treatment services on this idea, and is now building an amazing new cancer center on the power of collaboration. Itâ&#x20AC;&#x2122;s one more way Baptist is making sure our community gets better.

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

CANCER: Healthy Habits for Healing According to the American Cancer Society, cancer is now the leading cause of death for Americans under the age of 85. Although the devastating effects of the disease are well-known, we are not powerless in this fight â&#x20AC;&#x201C; there are simple lifestyle changes that can be made in order to greatly reduce the risk of cancer, as well as increase the chances of surviving it. Whether you are struggling with cancer yourself, supporting a loved one in their battle, or trying to reduce your chances of developing the disease, you can add the power of prevention and healing to your life with these healthy habits.

LET FOOD BE THY MEDICINE > E ating five to seven servings of fruits and vegetables daily can reduce your risk of cancer by 35%. Try eating fruit for breakfast or as an afternoon snack, and add a salad to lunch and dinner. Have a hard time consuming veggies? Try a plant-based meal supplement like VegaOne, or a green concentrated drink such as Green Vibrance to ensure proper nutrition.

By Amber Thompson

POSITIVE MINDS CREATE POSITIVE LIVES > Reduce your stress. It can be a killer, creating hormones and defense reactions that depress your immune system and aid in the development of cancer cells. Make time for daily stress relievers such as exercise, art, music, time with friends, hobbies, and family activities. > Practice positivity. Research continues to confirm that happy people are less likely to suffer from disease, and those with positive mindsets are more likely to beat cancer should they develop it. Create a gratitude journal and write down five things that you are grateful for every day. Taking stock of the good things can inspire you to make better choices and add purpose and passion to your life, helping you to create a cancer-free mind, body, and spirit.

> C hoose foods high in folate, beta-carotene, magnesium, and vitamins A, C, D, E, and K. Great choices are beans, fruits (berries are a good choice,) root vegetables such as carrots, and leafy greens like spinach and lettuce, as well as herbs, nuts, and organic dairy products. In addition, try to consume 35 grams of fiber daily. > L imit your intake of processed foods, white sugars, and non-organic animal products. Choosing USDA-approved organic foods can greatly reduce your intake of preservatives and questionable chemicals.

PRACTICE DAILY CLEANSING > T he elimination of toxins from the body is essential to healthy cells. Detoxification methods include stretching, which helps to release acids from tissues, aerobic exercise in order to move lymph fluid and flush waste out of your system, perspiring in a sauna to help purge toxins through the skin, juicing to alkalize tissues, and getting an adequate amount of sleep every night. > D rink at least half of your body weight in ounces of clean, filtered water daily. Water is essential for most of your cellular processes, so proper hydration is imperative for preventing cancer. Set your phone alarm to go off every hour and consume a cup of water up until two hours before bedtime.

HEALTH+FITNESS | October 2013

> P ractice breathing deeply. Your lungs provide life-giving oxygen to your cells with every breath you take, and eliminate toxins as you exhale. Try this cleansing breathing technique: Inhale for four counts, hold for seven counts, and exhale for nine counts. Repeat this exercise four to eight times twice each day.

Amber Thompson is a Holistic Wellness Therapist and the owner of Renew Wellness Spa. For more information, call 901.435.6150.

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HEALTH+FITNESS | October 2013

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

YOU’VE GOT BREASTS, WE’VE GOT ANSWERS

HEALTH+FITNESS | October 2013

WHEN SHOULD I BEGIN HAVING SCREENING MAMMOGRAMS?

We have come full circle on recommendations for the age group that benefits the most from mammography. In 2009, the United States Preventive Services Task Force recommended that only women between 50 and 75 should have annual screening mammograms. They also suggested that certain high-risk women age 40 through 50 could consider screening, creating confusion for patients and referring physicians alike. The American Cancer Society and many other professional organizations did not change their recommendation for annual mammograms starting at age 40, however. Recently, the results of a Harvard study supporting the benefits of this recommendation were published. It found that 70% of women who died from breast cancer did not have routine screening mammograms, and that many of these women were under the age of 50. This study and others like it validate the importance of screening in younger women. In addition to decreasing mortality, early detection often allows women to have more treatment options, and may eliminate the need for chemotherapy altogether. It is important to recognize, however, that screening mammograms should be performed on asymptomatic women without significant risk factors for developing breast cancer. Symptomatic or high-risk women, on the other hand, should have a diagnostic breast evaluation, including standard mammography as well as other tests, such as an ultrasound, MRI, and/or other specialized mammographic views.

WHAT IF I RECENTLY HAD A NORMAL MAMMOGRAM, BUT NOW I FEEL A LUMP? Mammograms are effective screening tools, but no test is perfect. Unfortunately, between 10% and 15% of cancers are not detected by routine mammography, especially if the patient has dense breast tissue. If you develop symptoms following a normal mammogram such as a

By Lynn Gayden, M.D.

lump, thickening or redness of the skin, persistent focal pain, spontaneous or bloody discharge, or nipple retraction, you should consult your physician, who may then refer you to a breast center for evaluation. While not all palpable lumps are cancerous, any new symptoms should be evaluated via ultrasound; more specialized tests may also be called for. Depending on their results, a biopsy may be indicated.

WHAT IS THE BENEFIT OF CONSULTING WITH A GENETIC COUNSELOR TO DETERMINE MY RISK OF DEVELOPING BREAST CANCER? A genetic counselor will review your family history, look at your heritage, and assess all instances of cancer found among your family members. He or she can also help you to interpret the results of any tests you have undergone and make recommendations for other medical evaluations that you should have routinely performed. While the BRCA mutation is the most common genetic abnormality associated with breast cancer, there are others to be considered, such as the P53 mutation and Lynch Syndrome. However, it is important to remember that only five to 10% of cancers in general develop due to a genetic mutation, and that all women have a one in eight chance of developing breast cancer within their lifetimes. Other factors, such as a family history with known genetic mutations, or the results of a previous biopsy showing a high risk of pathology may also suggest an elevated risk of breast cancer.

IF I AM BRCA POSITIVE, WHAT’S NEXT? If you are found to have the BRCA mutation, the standard annual screening mammography recommended for most women is no longer adequate. In these cases, it is suggested that women undergo a diagnostic mammography, as well as a bilateral MRI, each year. However, some patients may not benefit from an MRI if their breast tissue is completely fatty; therefore a

mammogram every six months may be recommended instead. Other women decide to undergo a bilateral prophylactic mastectomy, which decreases the risk of developing breast cancer by 95% and negates the need for routine imaging. Unfortunately, women who have the BRCA mutation are also at risk for ovarian cancer; therefore removal of the ovaries must be considered. Of course, other family members should be informed of the positive test results, as they are also at risk of carrying or inheriting the mutation.

WHEN SHOULD I WORRY ABOUT NIPPLE DISCHARGE? Many women can elicit normal breast secretions by squeezing their nipples, and occasionally discharge is associated with the compression of mammography. Most clinically significant discharge is spontaneous,

however, and the color of that discharge is also important. Discharge that is dark green, cloudy white, or brown in color is usually not suggestive of cancer, but discharge that is bloody or appears clear golden yellow should be evaluated, as it may be associated with a tumor. In addition, large amounts of clear discharge are associated with a rare secretory cancer, while milky discharge may be caused by a pituitary tumor. Depending on the type of discharge you are experiencing, you may be evaluated via mammography, an ultrasound, a specialized test known as a galactogram, or, less commonly, an MRI.

Dr. Lynn Gayden is a Breast Radiologist with Baptist Memorial Hospital for Women. For more information, visit www.baptistonline.org.

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HEALTH+FITNESS | October 2013

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

DIAGNOSING BREAST CANCER Breast cancer can strike anyone – young and old alike, male or female, those from all ethnic backgrounds and walks of life. Former First Lady Betty Ford, “Good Morning America” anchor Robin Roberts, singer Olivia NewtonJohn, and actor Richard Roundtree are all breast cancer survivors who were diagnosed early on because of a troubling symptom or a screening test that suggested the presence of the disease. The most common sign of breast cancer is a lump or mass. Other indicators include breast swelling, skin irritation, inward-turning nipples, nipple discharge that is not breast milk, and breast or nipple pain. However the symptoms are detected, additional testing can either identify the condition as benign or confirm the presence of breast cancer. Diagnostic mammograms, ultrasounds, and magnetic resonance imaging (MRI) are commonly employed for this purpose. A diagnostic mammogram, which generates X-ray pictures, focuses on a specific area of the breast, taking detailed pictures of any areas that appear abnormal. The ultrasound uses sound waves to help doctors determine whether an abnormality is a benign fluid-filled cyst or a potentially cancerous solid mass. An

MRI uses radio waves and strong magnets to look for tumors which cannot be detected by the mammogram. Although imaging tests can help to locate the mass, they cannot confirm a diagnosis of breast cancer. This is accomplished via a biopsy to remove cells or tissue samples for laboratory analysis. There are three main types of biopsies: a fine needle aspiration biopsy involves inserting a very thin needle into the suspicious area to withdraw cells; an ultrasound may be used to guide the needle if the lump cannot be easily located. A core needle biopsy employs a slightly larger needle to remove three to five small cylinders of tissue from the breast abnormality. Finally, a surgical biopsy may be recommended to remove all or part of a lump for examination – during an incisional biopsy, a sample is removed from the abnormal area, while an excisional biopsy involves removing the entire mass, in addition to some of the surrounding tissue. If cancer cells are detected, testing will determine the type of cancer which is present and whether it is invasive (likely to spread) or in situ (localized.) Afterwards, an estrogen and progesterone receptor test can determine if hormone therapy can help stop the cancer

A Healthy Smile is a Beautiful Smile

from growing, while a human epidermal growth factor receptor-2 test measures a specific protein which may cause cancer cells to spread more aggressively. After the appropriate assessments are performed, a course of treatment can then be determined. Remember that the earlier breast cancer is detected, the better your chances for survival, so make it a habit to perform monthly selfexaminations and don’t put off your annual physical – your life may depend on it.

For more information about breast cancer, talk with your doctor or visit the American Cancer Society’s website at www.cancer.org. Saint Francis Healthcare encourages all women over 40 to make it a priority to schedule their mammograms this year. We are in-network for more than 85 managed care insurance plans, including BlueCross-S, Aetna, BlueCross BlueShield, CIGNA, Humana, and United. For an appointment, please call The Saint Francis Breast Center at 901.765.3279, or Park Avenue Diagnostic Center at 901.767.0505.

10% of proceeds this month will go to breast cancer awareness!

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HEALTH+FITNESS | October 2013

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HEALTH+FITNESS | October 2013

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HEALTH+FITNESS | October 2013

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HEALTH+FITNESS | October 2013

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CARLTON RASHAD ORANGE AGE: 16 SCHOOL: Memphis University School GPA: 3.0 WHAT MADE YOU DECIDE TO START RUNNING? My dad was a mid-distance runner in high school and college so I believe the track talent came to me naturally. Basketball is really my favorite sport but I seemed to excel in track so I’ve just kept running. I am currently training for Cross Country. After summer track, and the USA Youth World Game Trials my legs needed rest. I will run my first Cross Country meet on September 28, 2013. WHAT HAS BEEN YOUR BIGGEST ACHIEVEMENT IN TRACK? Competing at USA World Youth Game Trials and breaking the MUS 800 meter record, which I currently hold. I accomplished a personal record of 1:51.56. It was an awesome experience. HOW HAS YOUR FAMILY BEEN SUPPORTIVE OF YOUR ACTIVE LIFESTYLE? My dad takes me everywhere and tries to expose me to different running techniques and strategies. My mom makes healthy meals and makes sure I have liquids after the races. My sister and my parents sit in the stands hot or cold, rain or shine to see me perform and that makes me feel good. FAVORITE QUOTE: “I can accept failure, everyone fails at something. But I can’t accept not trying” – Michael Jordan WHO DO YOU LOOK UP TO THE MOST? Dwayne Solomon and my dad. Dwayne Solomon has a running style similar to mine, so I watch him and sometimes model his techniques. My dad helps me a lot. He spends hours searching the Web and talking to people to find new exercises to help shave off seconds from my time and opportunities for me to be exposed. HOW DO YOU BALANCE SCHOOL WORK, AFTER-SCHOOL ACTIVITIES, AND FUN? Time management in conjunction with priorities are the key things that MUS has taught me. Most of the time I will get my homework done in my free periods provided during school, but on the off-chance that I do not, I complete my homework right after I work out, then have fun later.

HEALTH+FITNESS | October 2013

HOW DOES DIET PLAY INTO YOUR HEALTHY LIFESTYLE? Diet is very important. I only eat fish, chicken, and turkey and lots of vegetables. Peaches and bananas on occasion. I should interject more fruits. My splurge foods are pizza, Chick-Fil-A, brownies and Goldfish.

HOW IMPORTANT ARE ACADEMICS IN YOUR LIFE? Academics are a very important aspect of my life. In order to succeed in life after sports, I need to keep my GPA up and learn, so I can attend a good college and have a blessed future after athletics. My goals after high school are to be an orthopedic surgeon if not a professional athlete. To do this I’m going to attend a university with a ROTC program and major in pre-med to further accomplish my personal desires. WHAT DO YOU HOPE TO ACCOMPLISH BY THE END OF HIGH SCHOOL? A 30 on the ACT and a full scholarship to a NCAA Division 1 college. Right now, I’m focusing on getting on the dean’s list while improving my speed and physical fitness. Next year I hope to compete in the USA World Junior Trials and have another shot at making Team USA. Interview and photo by Kristen Waddell.

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HEALTH+FITNESS | October 2013

F I T P RO F I L E Interview and photo by Robin Beaudoin.

Hot Doggin’

Miles Durfey has a reputation for being somewhat of a “hot dog” in town. If you run in road races, then you’ve probably seen him out cheering, dressed to the nines as a frank with all the fixin’s. His good energy – and sense of humor – provides a little extra incentive leading up to the finish line. But Miles is not just a cheerleader, he is also a runner. For that, he trades his unconventional costume for the more traditional shorts and t-shirt.

HEALTH+FITNESS | October 2013

WHEN DID YOU START RUNNING?

I started running my last year of college – I couldn’t even run a mile very well, so I challenged myself. A couple of years later I went and did a 10K (6.1 miles.) I took up marathon running in ‘04 to help get through a difficult time in my life. My first full marathon (26.2 miles) was Little Rock in 2012.

HOW DO YOU TRAIN? Running, cycling, and cross training two to three times a week, then one long run on the weekend. I am a host for the ‘Salty Dogs,’ Bardog Tavern’s Monday night running group Downtown. I do speed work on Tuesdays with Coach Paul Sax. I try to improve on my times, and sometimes I’ll place in my age group, but mainly I’m competing with myself. I run with people who have the same healthy mindset.

WHAT IS YOUR POST-RUN PLEASURE?

WHEN DID YOU ADD THE “HIT THE TURBO BOOST” SIGN?

A cold bath and stretching, then I like to share beer and a live band with friends. After a big run with your friends, you come out having shared a great life experience together, be it heat, hills, or relating to people who’ve struggled through the same pains and difficulties for the run.

I ran the Little Rock Marathon, and someone had this “Hit the Turbo Boost” sign at mile 16, a very hilly part of the race. I thought it would be cool if I brought this idea back to Memphis. It caught on and people requested I come to more races. I didn’t know if I was in my right mind … it took some courage to get in the hot dog suit with the sign because nobody else was doing it.

HOW DID YOU AND THE HOT DOG SUIT COME TOGETHER? I was running in Breakaway’s (Midtown) Halloween costume run and randomly picked out a hot dog suit. That’s the first time we had the running hot dog. Someone suggested I cheer at the Road Race Series half marathon in Raleigh. I cheered at about mile 12 and people really enjoyed it.

WHAT IS YOUR MANTRA? If you’re having fun, you’re having a good run.

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C OV E R F E AT U R E

REAL STEEL: ONE WOMAN’S STORY It isn’t glamorous, nobody can see it, but a feeling that something isn’t right persists. The ovarian cancer talk is one that most people never have until they’ve received the frightening diagnosis. Its symptoms can be severe to nonexistent, and there is no regular screening available to detect it, such as the Pap smear, which identifies cervical abnormalities, or the mammogram used to identify breast cancer.

HEALTH+FITNESS | October 2013

The public was stunned by recent news of actress and U.N. ambassador Angelina Jolie taking aggressive action as the result of a positive BRCAI genetic test which showed that she, too, had the genetic mutation for breast cancer that killed her mother. Since this placed her lifetime risk of developing breast cancer by up to 85%, and of developing ovarian cancer by up to 40%, she made the decision to undergo multiple surgeries to remove both breasts as a preventative measure. However, the National Cancer Institute warns women that such radical moves are typically unnecessary. “Not every woman in such families carries a harmful BRCA1 or BRCA2 mutation, and not every cancer in such families is linked to a harmful mutation in one of these genes. Furthermore, not every woman who has a harmful BRCA1 or BRCA2 mutation will develop breast and/or ovarian cancer.”

Newlywed and Memphian Kate Horton recently experienced her own devastating diagnosis. Unlike Jolie, Kate had not had the BRCA test – her own symptoms led to the discovery and treatment of her cancer. “On the 17th of April of 2013, I went to see my OB/GYN because I knew that something was not right. I had been noticing a small bulge on my lower abdomen for a few weeks. I work out at a gym regularly, and at first thought I was developing tighter and stronger muscles. But after a couple of weeks of these changes, I decided something was strange and scheduled an appointment with my gynecologist.” After an ultrasound and exam, Kate’s physician informed her that one of her ovaries was the size of a grapefruit and would have to be removed – cancerous or not.

In some ways, Kate was fortunate to have had a tumor of this size, in that it allowed the cancer to be found and treated quickly. Unfortunately, the classic symptoms of ovarian cancer are usually very common and nonspecific, typical of classic PMS complaints – abdominal pain, bloating, constipation, and increased abdominal size. Dr. William Kutteh of Fertility Associates of Memphis specialized in ovarian cancer in the early years of his career at Duke University, and feels passionately that women should be informed about the warning signs and risk. “There are no effective screening tests for ovarian cancer, but pelvic exams, ultrasounds, and blood tests for CA-125 have been used. The hope is that a blood test will be able to detect a “tumor antigen” during the early stages of cancer growth,” he says. “The newest hope for such a tumor marker is a test called HE4 that has been found to improve the specificity of the older CA-125 test.” The greatest assessment of risk at this point is family history – for example, a woman whose mother or sister has had ovarian cancer is at threefold risk of developing it herself. When asked how a woman can try to prevent ovarian cancer, Kutteh states, “We have known for many years that anything that reduces ovulation in women (birth control pills,

By Robin Beaudoin

pregnancy, breast feeding) has a protective effect on the risk of developing ovarian cancer. It now appears that many “ovarian” cancers are actually caused by abnormal fallopian tube cells that have had DNA damage and turn into malignant cells. Women who have had a tubal ligation or removal also have a reduced risk for ovarian cancer.” These abnormal cells might also be caused by overuse (for example, their repeated stimulation through the use of ovulation drugs like Clomid,) or atypical situations, such as tubal pregnancies. Chemotherapy and cancer maintenance drugs can have a profound effect on the fertility of the women and men who take them, but that doesn’t eliminate parenthood as a possibility. Fertility Associates of Memphis’ specialists stress the importance of being proactive to preserve fertility. According to Dr. Kutteh, “One in 72 women will have ovarian cancer in her lifetime. It is the tenth most common cancer in women, and the fifth most deadly cancer in women.” Given Kate’s commitment to fitness, her diagnosis was surprising. “I ran the Germantown half marathon in March, and finished first in my age group. Before the diagnosis, I would usually run three miles in the morning before work, and then after work do either a kickboxing class, or come home and take a longer run. On the weekends, I logged 15 to 20 miles on the road. I’ve been told by my doctors that good health and fitness, both physical and mental, really prepares you for the stress of cancer diagnosis and treatment.”

“WHEN FACING CANCER IT’S EASY TO GET DOWN. INSTEAD, I CHOOSE TO STAY POSITIVE.”

Kate was immediately referred to the West Clinic and seen by Dr. Todd Tillmanns, a gynecologic oncologist; the following day she had her first surgery. “That’s when they diagnosed ovarian cancer. Dr. Tillmanns removed all the cancer he could safely reach at the time. Following the surgery, I healed for about a month and then started chemotherapy. After three rounds of chemo, I had a second surgery to remove the remaining cancer, and resumed chemotherapy in September.” Kate Horton, long-distance runner and cancer survivor.

Don’t think surgery and chemotherapy is slowing Kate down for long. “After my first surgery I was running again within two weeks, although at first I could barely walk to the mailbox, and wondered how my body could ever get back into the shape it was before. With the second surgery, I’ve been able to walk for fitness, but I was told to recover for four weeks before running again. The support from my family and friends is overwhelming.” She continues, “When facing cancer it’s easy to get down. Instead, I choose to stay positive. I realize I’m going to feel bad [after chemo] and then bounce back. This time I know what to expect. A positive attitude and great physical fitness are making a huge difference in my recovery. My husband, Rusty, is super-supportive. I couldn’t do it without him. Finding out I had cancer was a lot for both of us, especially after being married for only two weeks when I was diagnosed. Everything has happened so fast, but we’ve been able to keep up.”

HEALTH+FITNESS | October 2013

C OAC H ’ S C O R N E R

SPORTS BRAS: WE’VE GOT YOU COVERED

By Marcia Scott

As we all know, October is the Month of the Breast, which makes it the perfect time to talk about how to properly care for your girls while running or performing other high-impact exercises. More than half of women experience breast pain when they work out; however, a lot of discomfort can be alleviated or avoided altogether with the help of a well-fitting sports bra. During just one hour of exercise, a pair of 34D breasts moves about 1,000 feet vertically. A good sports bra can cut that movement in half, making your exercise routine more comfortable and enjoyable. Here’s what you need to know to pick a winner.

SIZING Your cup size can change from weight loss, weight gain, pregnancy, or just plain gravity. That makes it important to get measured every year to ensure you’re wearing the proper bra size. Some sports bra brands, such as Moving Comfort, come in band and cup sizes which allow for a better, more personalized fit.

FIT Various styles and brands may fit differently, so make sure you try on alternate sizes if needed to get the right fit for your body. Don’t assume your everyday bra size or your size in a specific brand will be the same across the board.

COMFORT

HEALTH+FITNESS | October 2013

A good sports bra should be comfortable, stay in place, and not chafe. Do jumping jacks, run in place, and swing your arms side-to-side to make sure that what feels good when you’re standing still is comfortable and supportive while you’re in motion.

NOW GET OUT THERE AND SHAKE WHAT YOUR MAMA GAVE YOU!

HOW TO CARE FOR YOUR SPORTS BRAS • W ash the sports bra every one to three wears to remove any build-up of sweat, dirt, and bacteria. • F asten the hooks before placing it in the washing machine, and consider using a lingerie bag. • W ash the bra in cold water with mild detergent. Avoid fabric softener and bleach. • D ry it flat or line-dry it. For the dryer, use the cold tumble cycle only – heat breaks down spandex. • T he ultimate sports bra wardrobe has three bras in rotation – one on the body, one in the wash, and one hanging to dry.

DID YOU KNOW? • 80% of women wear the wrong bra size. • 56% of women experience breast pain when they work out. • A pair of D cup breasts weighs between 15-23 pounds. • Sports bras should be replaced every six to 12 months depending on wear, but they should never celebrate a birthday! • It’s common for women to have one breast that is larger than the other.

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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S U RV I VO R S T O RY

How Kerrie Got Her Groove Back It was my 37th birthday. The phone rang, and I figured it was a friend calling with good wishes. Instead, it was my gynecologist. Whoopeee. “Ms. Axt? We received the results from your recent Pap smear, and it came back abnormal.“ I hesitated for a minute. “Ms. Axt, have you ever had an abnormal Pap before?” “No,” I replied. “Okay. Well, the doctor would like to see you back in two weeks for a colposcopy. Just a procedure to see if there is anything we need to worry about. Not a problem. Women have this done all the time.” “Sure,” I said. And then we scheduled it, and I hung up the phone. I stared at my straight-faced self in the bathroom mirror. Really? On my birthday? You have to call me with THAT news on my birthday? Isn’t my chart RIGHT in front of you? And just when I smiled, and convinced myself that my day could go only get better, I realized I wasn’t turning 37. I was turning 38.

The next day, I did what any normal, levelheaded person would do. I Googled it. During a colposcopy, the doctor uses a magnifying device to get as up close as possible to your very personal parts. It’s a glorified Pap smear, longer and more thorough – as if anyone needs or wants that in their life. A couple of weeks later, I went back to the OB/GYN for the procedure – totally dreading it. The doctor assured me she would be done in less than 10 minutes, but that if something looked abnormal during the exam, she would perform a biopsy. Abnormal was all she saw. So a few biopsies were taken, and I was told that samples of my cervix were being sent off to the lab. The doctor told me not to worry in the meantime. “Take it easy,” she said. “We will have your results back in just a few days.” That week, I called a few friends, and they all assured me that they, too, had had abnormal Pap smears in the past, and that it was nothing to worry about. And so I didn’t. I didn’t worry. Not. At. All. A few days later, I went back for the results. The doctor started with this: “Unfortunately the test did not look good.” Ooof. Line drive to the middle of my gut. “So, by ‘not good’ you mean …” She smiled that pitying doctor smile that I loathe. “We found some Grade III cervical cells.”

HEALTH+FITNESS | October 2013

“I’m assuming that’s bad?” Just tell me already! I didn’t know someone was grading my cervical cells!

“Well, it’s not good,” she answered. “It doesn’t necessarily mean you have cancer, but it does mean it can turn into that. This is considered Stage 0, and we need to take care of it as soon as possible.” I have a history of not dealing with heavy news very well. I typically react coldly, very unsympathetic, so – par for the course – I was lifeless with my reaction. Doctor “No Good News” told me not to cry, and I thought to myself, “I’m not even close to that emotion.” Instead, I just felt empty. I heard what she said, but then I forgot it in the next minute. All I remember thinking was … “As much as I would love to go home, have a bowl of cereal, and climb into bed, my world doesn’t stop when a few bad cards get thrown my way.”

By Kerrieann Axt

The doctor stood up, and told me to go home. She patted my shoulder. “Take it easy,” she said. Riiiiiighhhht. You’ve said that before. I’ve got a two year-old that I need to pick up from day care and schlep to Target to buy detergent so I can actually attempt a load of laundry tonight, and two five year-olds that need to get dressed, fed, and somehow well-rested for a baseball game by 5:00. No problem. I’ll take it easy. I scheduled the next surgery for the following week, and proceeded to walk out of the office feeling nothing short of a ticking time bomb.

“Ms. Axt? We received the results from your recent Pap smear, and it came back abnormal.” Later that night, I talked to my husband (who was out of town on business all week – perfect timing! Unlike me, he deals with bad news the right way. He was calm and levelheaded, and we agreed that we would not stress (or engage in more Google research) until the results of the next test came back. I called my best friend that week, too. I gave her the news, and she acted like a good best friend should – kind of hugged me through the phone, if that makes sense. And then she said, “Geez, Kerrieann. That cervix of yours has been nothing but crap.” We burst into laughter. She was right. This was the same cervix that sent me to the hospital at 19 weeks in premature labor with my twins. It has never been my best feature. The laughter felt good, and it was what I remembered as I walked in the door the following week for the LEEP. The LEEP procedure uses a thin wire loop electrode which is attached to an electrosurgical generator. The generator transmits a painless electrical current that quickly cuts away affected cervical tissue. I know, I know … stay with me. This causes the abnormal cells to rapidly heat and burst, and separates the tissue as the loop wire moves through the cervix. Thanks for clearing this all up, WebMD. Then, an anesthetic is injected into the cervix (wheeeeeee!) the electroloop is generated, and the wire loop passes through the surface of the cervix. Lesions are then removed, and the doctor uses a topical

S U RV I VO R S T O RY solution to stop the bleeding. Ummmmmmm, can I get a Xanax? Pleeeaaaseee? Start to finish, it took about 30 minutes. A very looooonnngg 30 minutes, and I can assure you that there were smells and smoke that I am still trying to forget. When it was over, I looked at the doctor, and she smiled. “It went well, but you’ll need to get up slowly. Now is really the time to take it easy.” WHY DOES SHE KEEP SAYING THAT TO ME?!? I sat up, and got off the table. I actually felt okay … for about three seconds … but then the room started to spin, and my stomach started a little gymnastics routine.

I just wanted to go home. I wanted to go home, watch reruns of reality TV, and feel old and sorry for myself for a few hours. But after winning the staring contest with the porcelain toilet, I remembered that there were three very important little people on my “to do” list. So, a few deep breaths and pinches of my pale cheeks later, I was off to my day job. Pick up one from summer camp, pick up the next from his aunt’s house, and go home to cuddle the last, who was sad and sore after breaking her arm the weekend before. Of course she did. Because when it rains, it sleets all over my damn world.

The nurse grabbed my arm. “This is the point in the process where a lot of women throw up.”

Two weeks later, I went back for a check-up, and my results were good. (Finally.)The LEEP had taken care of the Grade III cervical cells, and as of that moment, my cervix was clear.

“Sounds like a great idea,” I smiled. And I gathered the butcher paper like a security blanket, wrapped it around whatever was left of my dignity, and quickly made my way to the bathroom.

“So that’s it? It’s all good. It’s all gone?” I asked. “Well, for now,” my doctor replied, amused by my optimism. “Unfortunately these cells can grow back – maybe not this month, but possibly later in your life. You will

need to be followed very closely.” My annual Pap smears have now been moved to every three months, and I have the pleasure of someone keeping very close tabs on my insides for the next few years. Awesome. The point is, ladies – schedule your routine exam. Go to your appointment on time. Every. Single. Year. Chances are good that you won’t have to endure any follow-up procedures (fewer than 5% of women get an abnormal Pap result every year.) And then, when you get your normal results back, and your cervix gets the “all clear,” you can sit back, pour a glass of wine, toast the stirrups, and find some time to take it easy. Doctor’s orders. Kerrieann Axt is a contributing editor for Memphis Health+Fitness Magazine.

Cervical cancer is an extraordinarily slow-moving cancer, sometimes taking 10 to 15 years for invasive cells to develop. If all American women had their routine Pap smear and proceeded with the recommendations of their healthcare provider, it is said that cervical cancer would go the way of polio and small pox – completely eradicated.

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S U RV I VO R S T O RY

ENJOY EVERY DAY Interview and photo by Katie Honeycutt.

ANN CORRELL, 54, is a schoolteacher, wife, mother, and breast cancer survivor. In 2011, Ann went in for a routine check-up and discovered that she had Stage I lobular breast cancer. “Routine mammograms are so important, but I never suspected anything was wrong, and I was shocked,” she says.

To remove the cancer, Dr. Russell Patterson performed a bilateral mastectomy, and Dr. Neumon Goshorn performed the reconstructive surgery. “I was as healthy and strong as I could be, but the anxiety of all the tests, the pain of the surgery, and weeks of inactivity were grueling. It was much harder than I expected, and I felt really weak and drained.” Although Ann knew the experience would be difficult, she says, “I thank God for them both.”

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INSPIRATION: A friend of mine encouraged me to try yoga, and

HEALTH+FITNESS | October 2013

it was exactly what I needed. I attend the Saturday 1:30 p.m. Yoga for Cancer Patients and Support Persons class at Better Bodies Yoga. My yoga instructor, Jessica Fredrick, taught me that that yoga is not competition – I could just close my eyes, listen to my body, stretch, rest, and be grateful for what my body can do. Through meditation, I was able to stay present and focused. The deep breathing was very calming, and during times of stress, I knew I could take a deep breath and let go of my anxiety. Physically, I developed better posture and became stronger. Even though I only go to this yoga class once a week, I use these breathing techniques and stretch every day because it feels wonderful.

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JESSICA HAMBRICK

FIRST FEATURED IN OCTOBER OF 2011, JESSICA SHARES HER STORY WITH H+F READERS. I have terminal breast cancer, so writing this is a huge feat for me, and something I no longer take for granted. I was first diagnosed when I was 29, and since then have undergone five different rounds of chemotherapy, brain surgery, gamma knife, and full brain radiation. These tumors like to hop around, and I’ve had some scary times. After eight months of everything being stable, I’ve had yet another re-occurrence. This time I’ve got tumors around my aorta, lymph nodes, and my brain. I am currently going through another round of chemo. I go every three weeks to Integrity Oncology for a four to five hour infusion of IV chemo. My last CT scan showed that the chemo was holding back the tumors in my chest area. I have an MRI scheduled in a month to check on the tumors in my brain (praying big time for that one.) Thankfully, this chemo doesn’t make me nauseous, but has made my muscles and joints super-achy. My knees make me feel like I’m 80 years old, so my running and exercise is limited. It takes me longer to recover and can wipe me out for days. That being said, I still work out any chance I can, because as a personal trainer and the founder of a multi-sports racing team, “GI Jess’s Warriors for a Cause,” I know how important working out and eating right is for your body. I’m always telling this to my clients, and I firmly believe that if you don’t use it, you lose it. For now I’m just trying to live every day like it’s my last. I want to suck every drop of nectar out of life that I can, because the truth is that none of us are guaranteed to see tomorrow. We all have a set number of hours to live. It is so important to live for today. Life flies by, and I’m

trying to live my life with no regrets. I know where I’m going when I die, and I’m not afraid. Truth is, it will be far better than anything this world has to offer, and there is an immense amount of peace and comfort in that. I recently read something in the book “Circle Maker” that is my wish for every one of you who reads this:

May you keep dreaming until the day you die. May imagination overtake memories. May you die young at a ripe old age! – Jessica Hambrick For more information about GI Jess’s Warriors for a Cause, visit www.gijesswarriors.com.

HEALTH+FITNESS | October 2013

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

Laura Lendermon AGE: 52 OCCUPATION: Sports Medicine Physician at Lendermon Sports Medicine in Collierville SPORT: Running, Paddleboard, Cycling, Golf FAMILY: Husband Nav Rangi, M.D., with Medical Anesthesia Group, and son, Davis, a 7th grader and multi-sport athlete at ECS; Abner, a beagle. FIT CLUB: I was on the original Breakaway racing team years ago, but now sponsor Thunder Triathlon team and Terrapins Triathlon team. WW EVENTS: I always have to at least hit the St. Jude half marathon, and any other special races to honor a friend or a special organization. I’ve also begun sponsoring my office in the Tour d’Esprit, which has been lots of fun! FAVORITE FITNESS ACCOMPLISHMENT: Running the Boston Marathon and NYC Marathon three times each with the fastest time of any Tennessee female. I had a streak going for winning the female division in the Oak Hall St. Jude race for five years in a row … been a while since that happened though! These days my goal is to stay fit and injury-free!

“I get much joy in helping my patients accomplish their goals.” I ❤ RUNNING: It’s part of who I am. Being a wife, mother, and business owner all take a lot out of you, but if I was not still a runner, I wouldn’t be effective at the other three things in my life.

HEALTH+FITNESS | October 2013

INSPIRATION: I get much joy in helping my patients accomplish their goals, and not letting a physical ailment stop them. One of my favorite things is when a patient says “I did it,” whether they are finishing an Ironman or completing their first 5K. It’s an honor to share and contribute in some way to their accomplishment!

NEXT UP: God opened a door for me to do the New York Marathon one more time! I have been given the opportunity to run on a team representing the Pat Summitt Foundation at this year’s event! It’s been over 20 years since I last ran NYC, but if anyone can get me motivated to give it one last shot, it’s Pat Summitt. She is one of my all-time heroes. BEST EATS: Flemings! Steak and potatoes. WW MUST-HAVES: Love the Mizuno Wave Precision. DINNER GUEST: Tim Tebow! I would love to hear how his faith has shaped his life journey. SUPERPOWER: To be able to zap myself quickly from place to place so all my over-scheduling wouldn’t ever make me late again! VICE: Too many Diet Cokes! (Okay – maybe with a few M&Ms mixed in, truth be told.) QUOTE: “Far better is it to dare mighty things, to win glorious triumphs, even though checkered by failure … than to rank with those poor spirits who neither enjoy nor suffer much, because they live in a gray twilight that knows not victory nor defeat.” – Teddy Roosevelt

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

Jason Pate AGE: 46 OCCUPATION: Area Manager and Software Designer with Ericsson SPORT: MTB (Mountain Bike) FAMILY: Wonderful wife Lori, beautiful daughter Madison, and my young clone Ethan. FIT CLUB: Stanky Creek Cycling WW HALL OF FAME: Syllamo’s Revenge 50 mile, Skool of Hard Knox Cross Country Race 50-mile. FAVORITE FITNESS ACCOMPLISHMENT: Passing the fitness exam for the Navy Seal team (many years ago.) I ❤ MTB: Mountain biking is great fitness, fast, and never boring. I can de-stress, have fun, and stay fit all at once. Best part about mountain biking is that I get to hang with my friends. OBSTACLE COURSE: I have had a few injuries over the years, but the biggest obstacle is time. Getting fit enough to race while working and spending time with your family is tough.

BEST EATS: Asian Kitchen. Nothing fancy, just a local Asian place. I go for the sushi. It is always fresh and the people who work there always smile, say hi, and know me. WW MUST-HAVES: I ride a Motobecane Fly XX 29er Ti. Best bike I have ever owned, and I have owned a lot. BUCKET LIST: Win the state championship for XC in Tennessee Category 1, 40 plus. Race the Continental Divide, 2700 plus miles of mountain biking from Canada to Mexico, all unsupported. DINNER GUEST: No one famous, my grandmother. Just before she died she gave me the best advice of my life. “Do what you want to do when you want to do it or you never will.” I promise you it is true. INDULGENCE: Sweets, pastries to be exact. I can’t have them around because if I do, they are gone. SUPERPOWER: Ok, stupid superpower but I would like the ability to make things grow: plants, trees, flowers – not very macho, but true. MOTTO: You just riding, or are you racing?

HEALTH+FITNESS | October 2013

NEXT UP: I took two years off from cycling to go back to college. I started back riding (to any real extent) in May of this year, so I have been training hard to do a few of the late season races in cross country. I have two more races planned this year.

“Best part about mountain biking is that I get to hang with my friends.”

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FIT R ECI PE

Butternut Squash Soup with Apple Walnut Muffins

Enjoy a healthy fall soup made with seasonal butternut squash. There’s no need for heavy cream in this mildly spiced dish, as it’s filling and satisfying with vegetables alone, and can be made vegetarian or vegan simply by altering a few ingredients. Recipe provided by Get Fresh Memphis.

Personal Trainer Holly Guthrie and Natural Foods Chef Nevada Presley of Get Fresh Memphis. To view Get Fresh Memphis’ website or order fit food to go, visit www.getfreshmemphis.com.

The tangerine hue of butternut squash indicates that it has an abundance of carotenoids, which help protect your body against heart disease. Squash also contains high levels of beta-carotene, known to help deter cancer and age-related macular degeneration. Try this soup with a warm apple walnut muffin made with oat bran, which can help regulate blood sugars and lower levels of LDL cholesterol.

Butternut Squash Soup

Apple Walnut Muffins

INGREDIENTS

q 1 medium yellow onion, chopped

q 3 /4 cup rice milk

q 2 tsp. baking powder

q 1 rib of celery, chopped

q 1 /2 tsp. apple cider vinegar

q 1 /2 tsp. baking soda

q 1 carrot, chopped

q 1 cup unsweetened

q 1 tsp. ground cinnamon

q 2 Tbsp. butter, or olive oil to keep it vegan q 1 butternut squash, peeled, seeds removed, chopped, and roasted HEALTH+FITNESS | October 2013

q 3 cups chicken broth (use vegetable broth if you’re a vegetarian;

if cooking gluten-free, use gluten-free broth.)

q 1 cup water q P inches of nutmeg, cinnamon, cayenne, salt and pepper – the friend who shared this recipe with me also adds a pinch of curry. DIRECTIONS Set a large saucepan over medium-high heat and heat the butter or olive oil for one to two minutes. If using butter, take care not to let it turn brown. Add the onion, celery, and carrot and sauté for five minutes; turn the heat down if the vegetables begin to brown. Add the squash, broth, and water and bring them to a boil. Cover, turn the heat down to a simmer, and cook for 30 minutes or until the squash and carrots soften. Puree and return the mixture to a clean pot. Season the soup with salt and spices to taste, and garnish with chives or parsley. Serves four to six.

natural applesauce

q 1 tsp. ground cardamom

q 3 Tbsp. canola oil

q 1 /2 tsp. ground nutmeg

q 1 /2 cup brown sugar, packed

q 1 /2 tsp. salt

q 1 1/2 cups whole wheat

q 1 /2 cup apples, peeled

pastry flour

q 3 /4 cup oat bran DIRECTIONS

and chopped

q 1 /2 cup walnuts, roughly chopped

Preheat the oven to 350˚. Whisk together the rice milk and apple cider, and allow it to rest for one minute to curdle. Add the applesauce, canola oil, and brown sugar and whisk to completely incorporate them. In a separate bowl, sift together the flour, baking soda, baking powder, salt, and spices. Fold the dry ingredients into the wet; stirring only to moisten – don’t overmix. Fold in the apples and walnuts and use an ice cream scoop to place the batter into the muffin cups. Bake for 28 to 30 minutes, until a toothpick inserted into the middle of a muffin comes out clean. Allow the muffins to cool for 10 minutes and enjoy!

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N UTR ITION

Almond Joy! By Kerrieann Axt

One of the earliest cultivated tree nuts in history, almonds are a natural powerhouse miracle food. A relative of the peach and apricot, the almond has a rich and impressive history. Depicted in artwork, scriptures, and used by the Romans as a fertility charm, these small nuts have maintained religious, ethnic, and social significance for centuries – they were even found in King Tut’s tomb! Native to the Mediterranean, almonds didn’t make their appearance in the U.S. until 1700 AD, when the almond tree was brought to California from Spain. This first attempt did not prove successful, however, and it wasn’t until the following century, when the trees were properly planted inland, that they began to thrive. By the turn of the 20th century, the almond industry was firmly established in California’s Central Valley. In the past 30 years, California’s almond production has quadrupled, and today ranks as the United States’ largest specialty crop export, as well as the top agricultural export of the state of California. Used for everything from flour to milk, as well as being a perfect “grab-and-go” snack, almonds aren’t just rich in history; they are also rich in nutrition. An excellent source of the powerful antioxidant vitamin E, almonds are also loaded with B vitamins, fiber, and, like olive oil and avocados, are a good source of essential mono- and polyunsaturated fatty acids – those responsible for lowering cholesterol levels. New research has even shown that a serving of almonds per day can aid in weight loss efforts. Eat them in moderation, though – about 12 will provide you with roughly 100 calories and eight grams of fat.

Apple Oat Biscuits

The following recipe combines some of the great tastes of the season, and is a triple-punch with different sources of almonds. Try one for breakfast, alongside a veggie stuffed omelet. q 2 cups heart-healthy

baking mix (I like Heart-Smart Bisquick)

q 1/4 cup almond meal

Don’t stop at the nut … check out these other delicious ways to enjoy almonds!

Almond Flour Almond flour, made from ground almonds, is a fabulous alternative to flour and a popular substitute used in gluten-free baked goods. It’s also an easy way to pump up the nutritional value of everything from cookies to pie crusts.

HEALTH+FITNESS | October 2013

Almond Butter

q 2 Tbsp. ground flax q 1/2 cup rolled oats q 1/2 cup diced, peeled apple

q 1/2 cup unsweetened

almond milk (regular or vanilla)

q 1 egg white q 2 - 4 Tbsp. honey (I like to use two Tbsp. of honey, and

sweeten the rest with stevia drops to reduce calorie and sugar count)

Whether you are allergic to peanuts, or just looking to change up your tired old PB&J, almond butter is now available at all grocery stores. Make sure you read the label, though; you want nothing more than almonds (and salt, if you like,) listed there. “Undesirables,” such as hydrogenated oils, stabilizers, or refined sugars can turn this otherwise smart and healthy option into total junk food.

q 1/2 tsp vanilla extract

Almond Milk

Preheat oven to 375°F and line a cookie sheet with parchment paper. Spray the parchment paper with cooking spray in 12 spots.

Those who are lactose intolerant or simply trying to save some calories in their morning coffee should give almond milk a try. This tasty alternative to dairy is made from ground almonds and water, and is one of the most nutritious milk substitutes available. Look for an unsweetened almond milk variety, which offers the lowest amount of calories, carbs, and fat. There are also other amazing almond options! Snack on them, bake with them, make a low-fat latte with them … you’ll love the taste of almonds in all forms, and your body will love the great health benefits. Now that’s something to go nuts about!

q 1 tsp apple pie spice (or just use a combo of nutmeg, cinnamon, and a touch of cloves)

q 2 Tbsp. sliced almonds

Directions:

Stir together the baking mix, almond meal, flax meal, oats, and apples in a medium bowl. Add the almond milk, egg white, honey, vanilla, and spices, and mix until a soft dough forms. Drop by heaping tablespoons onto a baking sheet – it should yield 12 medium biscuits. Lightly press the sliced almonds into surface of each biscuit, then bake for 12 minutes, or until your biscuits are lightly browned and cooked through. Leftovers? Slice the biscuits in half, broil the tops in the oven, and drizzle them with honey.

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Enjoy a Garden Fresh Salad, Homemade Soup or Boar’s Head Sandwich on our Front Porch. audubon Place 4700 Spottswood Ave. Memphis, TN 38117 901.766.1882 memphis@purebarre.com

www.purebarre.com

Call us for Good Food News and Ad Rates at 901.335.6005 or email hailey@ memphishealthandfitness.com.

Bogie’s Deli M I D T O W N AT OVERTON SQUARE

Order Today at 901.272.0022 memphismenusonline.com

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†Offer good on new 28-Day Auto-Delivery programs only. Savings vary based on plan purchased. Free shipping Continental US only. With this offer you receive an additional discount off the Full Retail Value with each consecutive 28-Day Auto-Delivery order. Additional 5% discount applied to each of the first five consecutive 28-Day plan deliveries up to 50% total savings. With Auto-Delivery, you are automatically charged and shipped your 28-Day program once every 4 weeks unless you cancel. You can cancel Auto-Delivery at any time by calling 1-800-727-8046. Other restrictions apply. Call or see website for details. The Nutrisystem Select program is available to Continental U.S. residents only and cannot be shipped to PO Boxes, APO Boxes or military addresses. Cannot be combined with any prior or current discount or offer. Limit one offer per customer. ©2013 Nutrisystem, Inc. All rights reserved. ††If you’re not 100% satisfied, call within 14 days of receiving your first 28-Day order and return the remaining non-frozen food to us for a full refund. We’ll even cover return shipping. Limit one guarantee per customer.

HEALTH+FITNESS | October 2013

Call 800-969-6892

On Nutrisystem you add in fresh grocery items.

OC TOBER E VENTS FRIDAY, OCTOBER 4, 3:00PM Haiti Medical Missions of Memphis 24 Hour Tour d’Esprit Benefitting Medical Missions to Haiti Memphis, TN www.haitimedicalmissionsofmemphis.org

SATURDAY, OCTOBER 12, 10:00AM Eye 5K Run/Walk Benefitting Student Volunteers in Optometric Service to Humanity Memphis, TN www.racesonline.com

SUNDAY, OCTOBER 13, 8:00AM Shelby Farms Greenline Half Marathon Be a part of the race that runs Shelby Farms Greenline! Memphis, TN www.racesonline.com

FRIDAY, OCTOBER 4, 6:30PM BBQ Bash Dash This 2 mile race is benefitting Diabetes research and awareness Horn Lake, MS www.racesonline.com

SATURDAY, OCTOBER 12, 9:00AM Hometown Crawfordsville Festival– Don Smith Memorial 5k This is the Sixth annual 5K Run/Walk in conjunction with the Hometown Crawfordsville Festival! Crawfordsville, AR www.racesonline.com

FRIDAY, OCTOBER 18, 6:30AM National Kidney Foundation Wolf Mash Dash This 5k race is benefitting the National Kidney Foundation of West Tennessee. Memphis, TN www.racesonline.com

FRIDAY, OCTOBER 5, 9:30AM-11:30AM Party. Prevent. Prevail Benefitting breast cancer prevention research through Susan G. Komen for the Cure. There will be a minimum $5 donation at the door. The race will be held at Church of the Holy Communion gym, 4645 Walnut Grove Road (Perkins) Memphis, TN Lisa 901-371-6483 or Edgar 901-857-8935 SATURDAY, OCTOBER 5, 8:30AM Delta Technical College 5K Benefitting St. Jude Horn Lake, MS www.racesonline.com

SATURDAY, OCTOBER 12, 9:00AM Goodwill Homes Foster Care 5K Run Benefitting Goodwill Homes Memphis, TN www.racesonline.com

SATURDAY, OCTOBER 5, 7:00AM 12 Hours of Stank, Mountain Bike Race Benefitting the MSCC Athletic Booster Club Bartlett, TN www.stankycreek.com

SATURDAY, OCTOBER 12, 11:00AM Doggin’ It 5k Run & Walk This is a 5k dedicated to dogs and their best friends. There is also a 1 mile run for kids and those who just want to take a walk with their dog. Memphis, TN www.racesonline.com

SATURDAY, OCTOBER 5, 9:00AM Greyhound 5K Benefitting the MSCC Athletic Booster Club West Memphis, AR www.racesonline.com SATURDAY, OCTOBER 5, 8:00AM Donna’s Run for a Remedy Benefitting the Wings Foundation in Southaven, MS Hernando, MS www.racesonline.com SUNDAY, OCTOBER 6, 7:00AM MRTC RRS 1st 5 Miler This race will be held in Shelby Forest! Millington, TN www.memphisrunners.com

HEALTH+FITNESS | October 2013

SUNDAY, OCTOBER 6, 2:00PM Camp Good Grief 5k Benefitting Camp Good Grief Memphis, TN www.racesonline.com

SATURDAY, OCTOBER 12, 8:00AM Hernando Water Tower 10K This race will highlight the city’s historic districts as well as one of its most-beloved local landmarks! The 10 kilometer race will start at Hernando’s Town Square! Hernando, MS www.racesonline.com

SATURDAY, OCTOBER 12, 9:00AM LifeQuest Cyclethon This race is a 25 Mile, 50 Mile, and kids 1 Mile Bike ride benefitting LifeQuest Counseling Center. Memphis, TN www.racesonline.com SATURDAY, OCTOBER 12, 10:00AM 3rd Annuel Taffi T. Crawford Domestic Violence 5k Run/Walk Benefiting Safe Houses/Shelters of Domestic Violence/Scholarship College Bound Children Olive Branch, MS www.racesonline.com SUNDAY, OCTOBER 13, 2:30AM MRTC- KIDS! Fall Running Program This race is 100 yd, ½ mile, and 2 miles! There will be 4 Saturday Training Sessions followed by the Race! To learn more go to the website below! Memphis, TN www.memphisrunners.com

GREYHOUND 5K WEST MEMPHIS, AR • 10.5.13

OCTOBER

MEMPHIS ZOMBIE HUNT 5K MICHIGAN CITY, MS • 10.5.13

SATURDAY, OCTOBER 19, 9:00AM 3rd Annual The Fast and the Furriest 5k Run and Walk Benefitting the Humane Society of Memphis & Shelby County Memphis, TN www.racesonline.com SATURDAY, OCTOBER 19, 8:00AM Seventh Annual Ashley Scott Memorial 5k Walk/Run Benefitting Abused Women’s Services in Memphis and Shelby County Bartlett, TN www.scsk12.org/SCS/high/Bolton/pdfs/ Scott_5K-Entry.pdf

SATURDAY, OCTOBER 26, 9:00AM Arlington 5K Benefitting the Arlington Education Foundation Arlington, TN www.arlingtontnchamber.com SATURDAY, OCTOBER 26, 8:00AM 2013 Komen Memphis Race for the Cure Benefitting Susan G. Komen for the Cure Germantown, TN www.racesonline.com SATURDAY, OCTOBER 26, 9:00AM Scary Famous 5k and Fun Run Please join the Famous Cheer competetive teams for their very first 5K! Atoka, TN www.racesonline.com SUNDAY, OCTOBER 27, 8:00AM Wades Big Adventure Benefitting Youth Villages Memphis, TN www.racesonline.com

SATURDAY, OCTOBER 19, 8:30AM Mark Walden Memorial Sickle Cell 5k Benefitting the Sickle Cell Foundation of Tennessee Memphis, TN www.sicklecellwalk.org

SUNDAY, OCTOBER 27, 2:00PM Halloween Family Fun Run & 5k Benefitting the Hernando Elementary PTA Hernando, MS www.facebook.com/ HalloweenFamilyFunRun5k

SATURDAY, OCTOBER 19, 8:00AM 13th Annual Making Strides Against Breast Cancer Memphis, TN 5k Benefitting the American Cancer Society Memphis, TN makingstrides.acsevents.org/site/TR?fr_ id=55834&pg=entry

COMING IN NOVEMBER

SUNDAY, OCTOBER 20, 7:00AM MRTC RRS 2nd 5 Miler This race will be held in Shelby Forest! Millington, TN www.memphisrunners.com SUNDAY, OCTOBER 20, 2:00PM Habitat for Humanity HomeRun 5K Benefitting Habitat for Humanity Southaven, MS www.racesonline.com FRIDAY, OCTOBER 25, 7:00PM Haunted Hustle 5k and Monster Bash Starts and Finishes in Overton Square in Mid-Town Memphis! Southaven, MS www.racesonline.com

TO REMEMBER A RUN

FRIDAY, NOVEMBER 1, 7:00PM True Blue 5k Benefitting the Young Alumni Committee and its commitment to building a stronger University and a stronger city of Memphis. Memphis, TN www.racesonline.com SATURDAY, NOVEMBER 2, 8:30AM Walk like MADD This event is in almost 40 citites around the nation, thousands of people will participate in 5K walks to celebrate creating a brighter future without drunk driving and underage drinking. Memphis, TN www.racesonline.com

ROCK & ROAD MARATHON, RELAY & 5K NASHVILLE, TN • 10.19.13

and

CAMP GOOD GRIEF 5K & YELLOW BALLOON BIKE SAFETY PARADE MEMPHIS, TN • 10.6.13

SATURDAY, OCTOBER 26, 9:00AM Noah’s Gift Memorial 5K This race is a Run, Walk, and Roller Skating event! Hernando, MS www.racesonline.com

LIFEQUEST CYCLETHON 25 & 50 MILE BIKE RIDE OPTIONS MEMPHIS, TN • 10.12.13

MEMPHIS-MIDSOUTH RACE FOR THE CURE COLLIERVILLE, TN • 10.26.13 & KIDS 400 METER DASH

HOMERUN 5K SOUTHAVEN, MS • 10.20.13

Become a Cancer Killer Hatha Yoga Studio, LLC Eastgate Offices, Suite 540 Memphis, Tennessee Opening Monday, March 11

Millions are diagnosed with this deadly disease each year, but how much do we really know about cancer? Is it just genetic, or can it be prevented? Convention states that early detection is the key, but doesn’t that mean you’re already sick? And aren’t the standard treatments nearly as agonizing as the disease itself? Maximized Living will show you that cancer’s cause is actually its cure, as well as build the blueprint for the “Don’t Get It” plan that will transform you into a Cancer Killer. Learn:

Offering semi-private group classes, precise alignment and creative prop support Please visit www.stephaniegoldsteinyoga.com or call 901.237.9001 for more information.

•

What cancer really is, and how your body is naturally programmed to kill it

•

The dangers of conventional treatment methods

•

How lifestyle choices dramatically boost or reduce cancer development

•

The “Don’t Get It” plan—practical action steps for cancer prevention

901.323.3613 or chiropracticmemphis.com Tickets $10

Saturday, October 5th 9:00-11:30 AM

Southwest Tennessee Community College Nabors Auditorium

5983 Macon Cove Memphis, TN 38134

Jessi’s Day

5K Fun Run & Family Carnival Day * Silent Auction * Antique Car Show * Children’s Activities * Live Music *

Saturday, November 16, 2013 $25 Race Pre-Registration (by Nov. 13) (Includes Run, T-Shirt, Bracelet, and Fun Day Pass)

$35 Race Day Registration (day of event)

Children Under 2 FREE

$50 Family (2 adults & 4+ children) *100% of proceeds donated to Jessica’s New Journey Fund

10:00 AM-2:00 PM - Fun Day Activities Jessi’s Day Fun Day Pass includes hot dog, chips, drink, bounce houses, relay activities, car show, children games, magicians, face painting, balloon twisting, bands, stage entertainment, silent auction, 1 mile leisure walk, and more. NOTE: This list is not all inclusive, some activities may change. Some activities may require an additonal fee.

Race Registration Online at www.JessisDay.com Race Day Registration and Fun Day Passes will be sold at the playground pavillion at: H.W. Cox Park 440 W. Powell Road Collierville TN

For more information or sponsorship opportunities: jessicasnewjourney@gmail.com Brandon Smith - 901-356-4397

This outdoor event will be held rain or shine.

Sponsors:

HEALTH+FITNESS | October 2013

Fun Day Only Pass* (day of event) $15 Adult (ages 18 & up) $ 5 Child (ages 2-17)

8:30 AM Registration/Packet Pickup 10:00 AM 5K Race Begins

Active Health Chiropractic “Keeping Bodies in Motion!”

HEALTH+FITNESS | October 2013

09.17.13

PHOTO FI N ISH

PATRIOT DAY 5K

THE MISSION OF THIS 5K WAS TO EDUCATE PEOPLE ABOUT PATRIOT DAY

1. Pam Trainum 2. Elizabeth Whittington 3. Emily Smith and Bill Smith 4. Angelica Cooper, Danon Bauer, and Randy Wimborley 5. Mathew Kirk and Jessica Bumpus

6. Amy Chadwick and Jack Winger

11 7. Melissa Heist and Chris Heist (This couple was featured in a past M + F magazine for each loosing an amazing amount of weight in a healthy way!)

8. Ricky Tran 9. Juan Hernandez 10. Steve Hudson, Mark Harden, and Brian Allen 11. Derek Morgan

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

Expires 12/31/13

MID-SOUTH WEIGHT LOSS CLINIC $

20 TO START

with Purchase of Lab & Meds

CALL NOW 901-753-0577 dr. richard MiLLer

PHENTERMINE, FASTIN & OTHER RX ALTERNATIVES AVAILABLE!

www.memphisweightloss.com

WE WILL SEE YOU TODAY! WALK-INS WELCOME 275 Walnut Bend South • Cordova, Tennessee

Mobile Health Screenings, Inc. • 901-757-1531 Lipo B-12 Shots . . . . . . . . . . . . $25 Vitamin B-12 Shots . . . . . . . . . $10 Bone Density Screen . . . . . . . . $25 (heel test)

Comprehensive Lab Work . . . . $45 (Chemistry, Lipids, Thyroid, CBC)

DNA Paternity Testing: Paternity Personal Use . . . . . . $250 Paternity Legal use . . . . . . . . $375 EKC, Pulmonary Function, X-Ray Drug & Alcohol Testing

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

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

Call Amy or Hailey at 901.729.4200. memphishealthandfitness.com HEALTH+FITNESS | October 2013

NOW OPEN SAT 9-1

RACE DIRECTORS!

Steroid Testing

www.memphisdrugtest.com

HEALTH+FITNESS | October 2013

09.21.13

PHOTO FI N ISH

WINGS CANCER FOUNDATION BET AGAINST BREAST CANCER

THIS WAS A WONDERFUL MAD HATTER THEMED FUNDRAISER NIGHT FOR WINGS CANCER FOUNDATION!

1. Will Russell

7. Anita Vincent (Oncology Nutrition Specialist)

2. Larry Stone and Reed Bullock

8. John Ogle and Chris West

3. Maxine Graham and Nancy Virgos

9. Tracy Bolger and Michael Pierce

4. Tim Warren and Cortney Warren

10. Joyce Peterson and Kelsey Patrick

5. July Eck and Bill Eck

11. Carole West and Sandy Patterson

6. Angela Butler, Karen Udovich and Tonya Skaggs

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

Injuries don't always happen during the day. Have a break or sprain in the evening? MOG's board certified physicians can see you at our Germantown walk-in clinic after work or school and get you back to life.

MOG EVENINGORTHO

is at our Germantown location only.

memphisorthogroup.com