SEPTEMBER 2012
WEEKEND WARRIOR AND MARATHONER
JOHN SAMPIETRO
RUNS FOR A CAUSE
THE BEST TIPS & APPS for RUNNING and EATING
HEALTHY
LOW-FAT TAILGATING SNACKS
Beat Prostate Cancer Biking and Yoga Keep 60-Somethings Fit Latest Wrinkle Reducer
Bill Bourland, M.D., Je Cole, M.D., and Dan Fletcher, M.D.
Learn. Play. Grow.
Experience More at St. George’s Independent School With a beautiful 250-acre campus, St. George’s Independent School offers students one of the nation’s most distinctive environments for learning and growth. Come see how St. George’s unites nature and learning so that our students experience more and our graduates are prepared for success. Swim some laps. Play some tennis. Hike in the woods. Worship in our outdoor chapel. St. George’s families have all these opportunities at their fingertips. Community groups may use our facilities as well. For more information visit www.sgis.org/facilities.
Lower School (grades PK-5)
Germantown Campus | October 16 @ 6 pm and October 24 @ 9:30 am Memphis Campus | November 8 @ 6 pm
Middle and Upper School (grades 6-12)
Collierville Campus | October 25 @ 8:30 am and October 30 @ 6 pm
www.SGIS.org
HEALTH+FITNESS | September 2012
Join Us For Our Fall Admission Events
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H+F SEPTEMBER 12 HOW TO AVOID MARATHON INJURIES
16 years + running strong Publisher Amy Goode
18 NEW FDA APPROVED ANTI-AGING
amygfitness@comcast.net
901.218.4993
PROCEDURE
CONSULTANTS Executive Editor Hailey Thomas
20 LOCAL TEACHER GETS HEALTHY
hailey@memphishealthandfitness.com
901.335.6005
22 FIT KID: LEADER ON AND OFF THE FIELD
Advertising & Marketing Amy Goode 901.218.4993
28 HOW TO RUN A MARATHON
Hailey Thomas 901.335.6005 Copy Editor Jenifer Meeks
34 BEST OF THE BEST NUTRITION APPS
Contributing Editors Lisa Abbay Marcia Scott Laura Gray Teekell Kristen Waddell
36 GREEK YOGURT: FIT OR FAD? 38 TAILGATING THAT WON’T MAKE YOU FAT 40 TWIST ON KABOBS
Webmaster Raquel Kampf
30 WEEKEND WARRIORS
Graphic Design Brian Williams Photographers Allen Elliotte Sarah McAlexander Andrea Zucker Jen Russell Distribution Memphis Paperchasers 740 N. Evergreen Street Memphis, Tennessee 38107 Send articles and photos to hailey@memphishealthandfitness.com
HEALTH+FITNESS | September 2012
H+F reserves the right to edit all materials for clarity, space availability and suitability for publication. First copy free, additional copies, $1. Mailed subscriptions: $25 per year. Back issues, $5. Memphis Health + Fitness Magazine does not knowingly accept false or misleading advertising or editorial content, nor does Publisher assume any responsibility should such advertising or editorial appear. Readers are encouraged to notify Publisher when they suspect false advertising. All rights reserved. Copyright © 2012.
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On the Cover:
24 HEALTHY AGING-60 SOMETHINGS TALK STAYING FIT AND AGING GRACEFULLY
IN EVERY ISSUE
26 “I DID IT” WEIGHT LOSS SUCCESS STORY
John Sampietro Photo by: Sarah McAlexander
6 STARTING LINE
42 EVENTS CALENDAR
8 FIT NEWS
44 PHOTO FINISH
Memphis Practice Co-Op Ad_Layout 1 8/15/12 4:52 PM Page 1
H+F TEAM
Physical therapy brings motion to life.
motion
Amy When not beating the streets to promote health and fitness, Amy enjoys walking Midtown’s Green Line with her daughter Emma. Her favorite part of magazine publishing is sharing success stories with readers.
Hailey Hailey has been running over half her life- fortunately not from the law! She has run marathons and half-marathons in Dublin, NYC, LA, Anchorage, Seattle, Red Woods, Big Sur, New Orleans, Sylamore 25K, Shelby Farms 50K and Memphis (6 times). Trails are her new love along with interviewing Weekend Warriors with the same passion for fitness.
Jenifer Jenifer is a part-time writer and full-time mom to 3-year-old Madelyn. She enjoys yoga, mountain biking and swimming, and received her MA in Medical Anthropology from the University of Memphis. She enjoys living in Midtown and finds inspiration from the awesome people she meets through Memphis Health & Fitness.
Laura Gray When she’s not thinking or writing about art, Laura Gray Teekell enjoys running with her dog, Moose, on the trails and spinning at the downtown YMCA. She enjoys cooking, eating, drinking wine and preaching the benefits of Pilates. Laura Gray is excited about interviewing Fit Kids and is inspired by all the Memphians committed to healthy lifestyles!
Sarah Sarah received her BFA in photography from the University of Memphis and now works as a freelance photographer and a technician for lensrentals. com. She spends much of her time in front of her computer editing, but her free time is devoted to trying every Sunday brunch Memphis has to offer.
Kristen Kristen is a freelance writer and public relations consultant for small local businesses. She has always been interested in learning about new programs and events and sharing opportunities with others. In her spare time, she prefers to be outdoors strolling with her husband and their one year old son, Barrett.
Is back pain, headache or stiff joints slowing you down? You may need the care of a physical therapist. Physical therapists have extensive education and clinical expertise, and many hold a clinical doctorate degree. They evaluate and diagnose your condition, then create a customized plan of care to get you back to doing the things you like to do. Physical therapy can help you:
• Improve mobility and motion • reduce pain without medication • Avoid surgery In Tennessee, you can make an appointment with a physical therapist directly. Most health insurance will cover part or all of your physical therapy expenses. Schedule an appointment today with these Memphis area clinics.
Jen Russell is a freelance photographer and graphic designer. She is married to Will. They have two “fur babies” - a puppy named Barnabas and a kitty named Nevaeh. Jen loves taking Photo Finish race photos for H+F. Visit her website: lifeiscreative.weebly.com
Raquel Born and raised in Memphis, Raquel appreciates coming back home from the hustle and bustle of NYC where she goes to school. When not studying, she enjoys making huge salads and homemade smoothies for a healthy break. Double-majoring in computer science and graphic design and minoring in English, Raquel enjoys utilizing her skills as an intern at Memphis H+F!
80 South Prescott Street Memphis, TN 38111-4635 901-257-3422 www.momentumrehab.com
930 West Poplar Ave, Suite 5 Collierville, TN 38017 901-850-5246 www.pittmanpt.com
Brought to you By
Learn more and find a physical therapist in Tennessee at: www.tptatn.org
facebook.com/MemphisHealthFitnessMag
please recycle
HEALTH+FITNESS | September 2012
Jen
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S TA RT I N G L I N E
Relax and Re-energize The Spoonk Mat stimulates blood circulation, relaxes tense muscles, and gives you a sense of calm and well-being. It’s ideal for use after a hard workout to relieve sore muscles, for nightly relaxation, and even in the morning for an energy boost! Spoonk Acupuncture Massage Mats are available at Whole Foods or online at www.spoonkspace.com.
ASTHMA MANAGEMENT APP
TRAIN WITHOUT PAIN
Memphis was just named the worst city for people with asthma. But this title shouldn’t prevent you from enjoying the outdoors. AsthmaSense is a new asthma app for the iPhone and Android. With AsthmaSense, users have a lung specialist at their fingertips, anytime, anywhere. They can record medication use, symptoms, and asthma measurements. It reminds users when to check their breathing and when to take their medication – so they can say bye-bye to sniffles.
The Anti-Gravity Treadmill gives a lift to an athlete’s rehabilitation. This NASA-based technology lifts weight off of your lower body through an air system, allowing less pressure on your joints and no downtime from injuries. With Alter-G you can continue training while your body heals without the negative effects of full-body impact. For more information call 901.755.9066 or visit www.admanalterg.com.
DISS IT:
Agave Nectar
Sorry to diss this trend, but the all-natural sugar substitute is no better for you than common table sugar. Studies have found that agave nectar, whether it is blue or organic, has more fructose than highfructose corn syrup and is much more processed than plain white sugar. But hey, at least it looks way cooler in your cupboard!
WHAT OUR FANS ARE SAYING...
Who is your favorite team, and what’s your favorite tailgating snack or beverage? Michelle Stuart
HEALTH+FITNESS | September 2012
Ole Miss Rebels! Hotty Toddy! Turkey sausages, potato salad, and Lynchburg Lemonade! and Blue Buffalo Sliders!
Reginelli Recommends: Baby Blue
Baby Blue 2010 Alexander Valley Baby Blue is big, bold, and smooth as a baby’s bottom. It’s California’s Bordeaux blend (aka Meritage) of 52% Cabernet Sauvignon, 25% Merlot, 13% Cabernet-Franc and 10% Syrah. With hints of cocoa, licorice, and dark berries, Baby Blue pairs brilliantly with prime rib, steak, or a rack of lamb. Baby Blue is on now on sale for $25.99.
U OF M! GO TIGERS GO! Please come out and support our new coach as we begin a new era of Tiger football! Chips and dips, like pita or tortilla chips; salsa and hummus.
For Tailgating snacks that won’t make you fat, turn to page 38!
See Wine Enthusiast Mary Catherine Reginelli at Pyramid Wines & Spirits. For more information, call 901.578.2773 or visit www.pyramidspirits.com.
IT’S HIP TO BE FIT! Send your Fit Photos from here or abroad to
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Felecia Donelson
hailey@memphishealthandfitness.com and you may be seen in the next H+F! (High-resolution images only with brief caption, please).
Write a comment ... you might see it in the next issue!
LIKE US ON
@ MEMPHIS HEALTH + FITNESS MAGAZINE
HEALTH+FITNESS | September 2012
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FIT NEWS
Energy Fitness celebrates their 10th anniversary Hey Memphis, Energy Fitness is planning their 10th anniversary celebration! Located in Downtown’s South Main Historic District, Energy Fitness offers private, semi-private, and online personal training, small-group classes in Zumba and Ballet Barre, and corporate wellness programs, as well as meal planning and nutrition coaching. Come down and join them on September 28th from 6 to 9 p.m. for free refreshments, live music, prize drawings, and fitness and nutrition demonstrations, all amid the festivities of South Main’s wildly popular monthly Trolley Night.
HEALTH+FITNESS | September 2012
For more information, call 901.523.2348 or visit www.energymemphis.com.
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First Annual Salt of the Earth Festival On September 15th, L’Ecole Culinaire Chefs Spencer McMillin, Jerri Myers, Shawn Mitchell, John Ferraro, and Jake Miller, along with Chef Jonathan Magallenes of Las Tortugas, will host the first annual Salt of the Earth Festival at Oleo Acres Educational Farm in Stanton, Tennessee. This event will raise funds so that Oleo Acres can offer free school tours designed to educate the community on sustainable agricultural practices, eco-friendly farming, and Permaculture. Events and activities will include tours of the farm, a look at sorghum production, hayrides, chicken hypnosis, goat milking, and cheese making, along with a picnicstyle dinner served using only products that have been harvested from Oleo Acres and other reputable local farmers that share the all-green and organic ethic. Tickets are $50. Tickets may be reserved at www.oleoacresfarm.com or by calling 901.258.4385. Only 200 reservations are available; tickets will not be available for purchase the day of the event.
when you enroll by 8/31/12
East Memphis • Germantown Lakeland/Bartlett • Southaven Jackson, TN • Jonesboro, AR
One on One Counseling ~ Real Food ~ Proven Results!
!
ITY L I AC RF
NEW
E W O SH
Join us on Sunday, October 7th from 12pm-4pm for the Grand Opening of our new location! Conveniently located right off I-40, 10 min from East Memphis at 1662 Shelby Oaks Drive. We are sponsoring 10 families from the Ronald McDonald House who can’t afford to pay for a gym membership while they are here.
(901) 493-1650
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BUR
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HEALTH+FITNESS | September 2012
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RIE O L CA
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FIT NEWS
MIFA Wants to Feed Your Soul Feed the Soul is back by popular demand. The event, sponsored by MIFA, (the Metropolitan Inter-Faith Association,) will go down on October 4th from 6 to 10 p.m. at The Warehouse, both inside the eclectic South Main District venue and on the surrounding patio and grounds. It’s expected to draw a sell-out crowd of 1,000 for a laid-back evening of food, friends, and music. Entertainment will include The Living Daylights Band and “The Bellringer,” Stan Bell of V101. Last year The Commercial Appeal named Feed the Soul one of the top parties of 2011; RSVP Memphis ranked it “among the quintessential charity events in Memphis” and 4Memphis proclaimed it “a crowd pleaser.” General admission is $40. MIFA was founded in 1968 following the assassination of Dr. Martin Luther King, Jr., and the organization continues to bring people of all faiths and races together to overcome obstacles such as poverty. Serving 55,000 people annually, MIFA assists the community through programs which sustain the independence of seniors, transform families in crisis, and equip teens for success. For more information, contact James Seacat at 901.529.4544 or jseacat@ mifa.org. Tickets may be purchased online at www.mifa.org or by calling 901.529.4525.
HEALTH+FITNESS | September 2012
r o F
e s a e L
Fitness Center, with stage! Across From Wolfchase Mall – Ideal high traffic location – Next to TCBY & Pump It Up – Perfect fitness center location with two dressing rooms plus an office. 2,158 sf. $21.00 per sf. Wolf Run Plaza Shopping Center, 7990 Hwy. 64 F. Ford Beach, Jr. “Principal Broker”
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BEACH INVESTMENT | (901) 324-3700 LOCAL | (901) 461-7319 CELL | Beach-Investment.com
Friday Night Lights OrthoMemphis kicked off their Friday Night Football Clinic, the only one of its kind, last month. It is now a destination for football players across the Mid-South, and will be open during football season every Friday through November 9th. The Fellowship Trained Sports Medicine Orthopaedic Surgeons of OrthoMemphis began this clinic to provide injured athletes with the highest quality orthopedic care on game night, allowing them to begin their road to recovery and hopefully return to their sport before the end of the season. OrthoMemphis also provides hands-on assistance to lessen the possibility of athletic trauma through their Sports Medicine Outreach Program, providing certified athletic trainers and/or team physicians to their partners, including Christian Brothers High School, Evangelical Christian School, St. George’s Independent School, St. Agnes Academy, St. Dominic School, White Station High School, Collierville High School, Memphis Kickball League, Dynasty Women’s Football Team, and the Greater Memphis Soccer Association. These partnerships allow athletes to optimize their sports performance through injury prevention, treatment, and rehabilitation. “We believe that fielding a team of sports medicine fellowshiptrained orthopedic surgeons and full-time certified athletic trainers is the best approach to caring for athletes,” said Randy Holcomb, M.D., president and managing partner of OrthoMemphis. For more information, call 901. 259.1600 or visit www.orthomemphis.com.
ARE YOU NEEDING A BOOST OF ENERGY? ARE YOU LOOKING FOR A WAY TO BUILD MUSCLE? The Lipo Shot is the answer to these questions. By combining co-enzymes and amino acids, it allows the liver to metabolize fat for elimination. When combined with diet and an exercise program, case reports show this combination to improve weight loss up to 1 additional pound per week! Appointments are available but walk-ins are always welcomed.
LIpO ShOT pACKAGE: Buy 4 lipo shots for $100.00 and receive the 5th shot free. 901.761.9551 1068 Cresthaven Rd. Suite 100 Memphis, TN 38119 salonvision.com/spatherapies Offer only valid day of the event and cannot be combined with any other promotions, coupons, or discounts offered through Spa Therapies or Prescay Salon.
HEALTH+FITNESS | September 2012
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H E A LT H Y L I V I N G Ask Murray Butler, DPM
WHAT ARE SOME MARATHON TRAINING TIPS SO I CAN AVOID INJURY? Dr. Murray Butler is a Podiatrist with Lendermon Sports Medicine. For more information, call 901.850.5756 or visit www.lendermonsportsmedicine.com.
1. R un at least 50 miles in the shoes you plan on wearing on race day! This will
give you an adequate amount of time to break in the shoe, and assist you in avoiding severe blistering on race day.
2. Before and after your training, wear your running shoes as much as possible
the last two weeks before race day. This little tip will reduce pre-race fatigue and race day muscle cramping.
3. D on’t try anything new on race day! Wear similar shoes, socks, and clothing to
what you train in. Also, do not find yourself with an upset stomach because you tried new bars, gels, or other products for the first time during your big race.
4. K now your terrain! Take at least one of your long training runs on similar terrain and surface to where you will run your marathon. This will train your quads and hamstrings more effectively and reduce cramps and race day stress fractures.
5. B e committed to your training regimen! This cannot be stressed enough.
Whether you have been running distance your entire life or this is your first long race, find a training program that fits and stick with it.
6. T here are many excellent, well-organized programs available. Here are a few websites and apps to check out:
www.marathonrookie.com: This is an excellent website with training programs for runs of almost every distance. The marathon program is mapped out nicely and only takes 16 weeks total. Best of all, it’s free! http://www.yourmarathontrainingplan.com/ free-marathon-training-plan: An awesome website that offers a number of options which are based upon training time and experience level. Another huge plus of this site is that it builds in days for weight training, which will significantly reduce injuries late in training.
7. Finally, if you begin to have pain or problems during HEALTH+FITNESS | September 2012
your training, do not hesitate to see a physician. If these nagging injuries persist, they will surely sideline you from training as you ramp up your mileage. We want to see you cross that finish line!
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Runner’s World SmartCoach: A very cool free app that offers a super user-friendly training program. You structure your own program based on your time and distance goals, and hours available to train. The app, in turn, sets the days, distances, and pace you run.
Discover The Difference MASSAGE Makes Reduce Chronic Pain, Stress & Anxiety We Accept Most Insurance
$10.00 OFF any one hour Massage (new clients only)
Healing Begins Today When You Call Us Massage–Memphis 901-262-4968
www.massagemphs.com
3485 Poplar Avenue | Suite 220 | Memphis
H E A LT H Y L I V I N G Ask Ravi Chauhan, M.D.
WHAT ARE SOME OPTIONS TO BEAT PROSTATE CANCER? The prostate is a walnut-sized gland located behind the base of the penis, in front of the rectum, and below the bladder. It surrounds the urethra, the tube-like channel that transports urine and semen. The job of the prostate is to make seminal fluid, which protects, supports, and helps carry sperm through the penis.
tumors before radiation therapy. Chemotherapy is a last resort, usually reserved for advanced prostate cancer that is resistant to hormone therapy. Fortunately, the side effects of prostate cancer treatment, including incontinence and sexual dysfunction, can often be prevented or managed with the help of your health care team.
Prostate cancer, the most common type of cancer found in men in the United States, is a disease in which normal cells in a man’s prostate gland change and grow uncontrollably, forming a mass called a tumor. Some prostate cancers grow very slowly and may not cause problems for years.
There are other options that may also be used to control tumor growth and relieve symptoms for men with advanced prostate cancer. When making treatment decisions, men may also consider a clinical trial; talk with your doctor about all treatment options available.
Prostate cancer is diagnosed in stages (I-IV) according to where it is located, if or where it has spread, and whether it is affecting the functions of other organs in the body. Its treatment depends on the size and location of the tumor, whether the cancer has spread, and the man’s overall health. For early-stage cancer, the doctor may recommend active surveillance (watchful waiting,) and begin treatment only when the cancer shows signs of spreading, causes pain, or blocks the urinary tract. When the tumor has not spread outside of the prostate, treatment options include surgery to remove the prostate and nearby lymph nodes or radiation therapy; both are effective. Hormone therapy is often used to treat prostate cancer that continues to grow, even after surgery and/or radiation therapy, or to shrink large
While absorbing the news of a cancer diagnosis is difficult, communicating with your doctor is a key part of the coping process. Seeking support, becoming organized, and considering a second opinion are other important steps to take when dealing with such a devastating diagnosis.
Dr. Chauhan is a board certified urologist with Conrad Pearson Clinic. To schedule an appointment, call 901.252.3400 or visit www.conradpearson.com
HEALTH+FITNESS | September 2012
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H E A LT H Y L I V I N G Ask Robert Burns, M.D.
WHAT ARE SOME WAYS TO JUMP START MY HEALTHY FUTURE? In our era of instant news and quick fixes, it seems like someone always has an easy solution to stop aging, take the years off, or make us feel young again. Unfortunately, it’s not that easy. Improving your health, whether you are 55 or 85, will take some work. But the benefits are significant. Here are five changes that you can make today.
GET OFF THE COUCH.
Regular physical exercise has benefits beyond the heart. Studies have shown that older adults who exercise regularly are at less risk of developing Alzheimer’s disease or other dementias, decreased risk of depression, and are less likely to fall. You do not have to run marathons to get the benefits of exercise. Start modestly, set a goal to walk three times a week and gradually increase it to four days a week, at least twenty minutes at a time. Any exercise is beneficial, though. Take the stairs instead of the elevator. Park farther from the store in the parking lot.
MAKE A FRIEND.
Social media, emails, and texts may be fine for some part of our day-to-day lives, but they also rob us of important social interactions. Try to engage with someone at church, a senior center, or think about volunteering for a group or organization. Social interactions are important ways for us to stay engaged and active. Older adults who are more socially engaged are healthier.
READ A BOOK, PLAY AN INSTRUMENT, SING IN THE CHOIR.
Active participation in a variety of activities helps us in a variety of ways, especially by decreasing the risk of memory loss.
GET YOUR SHOTS.
Flu shots prevent thousands of deaths a year. You are not at risk of getting the flu from the shots, and they are paid for by Medicare. The pneumonia vaccine decreases the severity of the most common cause of pneumonia, and Zostavax decreases the risk of shingles, a painful skin infection that can occur in people who had chickenpox as children. Talk to your doctor or nurse practitioner about these vaccines.
IF YOU SMOKE, STOP.
HEALTH+FITNESS | September 2012
If you know someone who smokes, encourage them to stop. Talk to your doctor about how to quit. Call 1-800-QUIT-NOW or look online for information on how to stop smoking. People who stop smoking, regardless of age, begin to see benefits within weeks of stopping.
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Robert Burns, M.D. is a Board Certified Geriatrician in Memphis; he also serves as Medical Director of the Acute Care for Seniors Unit at Saint Francis Hospital in Memphis. Visit www.GeriatricsMemphis.com for more information.
SPortS MaSSage • Reduces then chance of injury through proper stretching and deep tissue massage • Improves range of motion and muscle flexibility, resulting in improved power and performance • Shortens recovery time between workouts • Maximizes the supply of nutrients and oxygen through increased blood flow • Enhances elimination of metabolic by-products of exercise
Pricing:
One hour = $70.00 90-minute = $110.00
Package Pricing: 3 one-hour sessions = $150.00
(pricing applies to any other type of massage)
We offer in-studio recovery massages after your event!
901.231.5390
studiobodyscapes.com
HEALTH+FITNESS | September 2012
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H E A LT H Y L I V I N G Ask Jason Collier, DDS
HOW CAN I HAVE A YOUTHFUL SMILE? You are only as old as you feel. So – how old DO you feel? Changes in the shape of our bodies and metabolism, decreasing levels of energy, lines and creases multiplying around our faces, and a deteriorating smile seem to creep up on us like dusk on a pleasant afternoon at the park, but it doesn’t mean our day has to be over. Aging does not necessarily have to equal decline. If we have only one life to live, every part of that life should be lived to its maximum! If you are like many, you may see what needs to change in the distance, yet you just can’t seem to get over the hump of taking action. The missing ingredient is motivation. But finding your motivation and setting your sites on a target can lead to a longer, more meaningful, and more enjoyable life. We must have goals, and motivation plus goals leads to positive change. One very positive change you can make is to make a change to your appearance. This can lead to a greater sense of self-worth and purpose, and allow you to feel inspired to live a life that creates a genuine, beautiful smile … on your face and the faces of those around you. So why not start with building an ideal smile? The starting point for constructing an ideal smile is, of course, the face. The eyes, the nose, the symmetry of the face, the positions of the teeth – all must be considered. Are there teeth missing? What is the condition of the foundational bone? Are the existing teeth healthy? What is the shape and color of those teeth? There is much room for personal preference and customization when dealing with a highlytrained cosmetic dentist and lab technician. As with a beautiful house, a strong foundation is critical. Rebuilding and maintaining strong bone and replacing missing teeth with implants is an important step in the construction of the ideal smile. Even denture wearers can find long-term stability with the use of implants. When having extensive dental work done, you may also want to consider intravenous sedation, so that your goals can be achieved in complete comfort.
HEALTH+FITNESS | September 2012
Walt Disney once said, “All of our dreams can come true, if we have the courage to pursue them.” So find a highly trained practitioner and pursue your dreams!
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Dr. Collier is a dental implant surgeon and the owner of Southern Dental Implant Center. For an appointment, call 901.756.0078 or visit www.southerndentalimplant.com.
The
of Patient Care
Healthy at all Ages millions suffer from hemorrhoid pain . . . you don’t have to. Don’t let the pain and itching associated with swollen veins hold you back a moment longer! Hemorrhoids affect people of all ages and may resolve on their own. But if symptoms persist, or if bleeding is present, schedule an appointment with us for painless treatment options, and to rule out more serious health issues. The physicians at GI Specialists are experts in prevention, diagnostics, treatment and cures— call us today and run, cycle, hike or climb your way back to optimal health.
Gastrointestinal Specialists, PC
Paul S. BIerman, m.D.
For information or to schedule an appointment call
901.201.6200
visit us at
www.gispecialistsmemphis.com
Have YOU had YOURS? Memphis Radiological and
Methodist Le Bonheur Healthcare breast imaging and intervention. We are proud to be a part of the
nationally recognized “Centers of Excellence” Your Health and peace of mind is our highest priority, especially when it comes to your breast health.
Schedule your mammogram today! Providing Excellence in Breast Imaging and Intervention
HEALTH+FITNESS | September 2012
strive to provide exceptional service in
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B E AU T Y
Younger Than Ever with Belotero Belotero is a new dermal filler, similar to Restylane and Juvederm, designed to erase wrinkles and repair aging skin. It adds subtle volume and plumpness by increasing the volume of hyaluronic acid already present within facial tissue. Hyaluronic acid is a naturally-occurring substance found within the skin. As you age, this supply dwindles, but injections of Belotero can increase its volume, creating a more youthful appearance with a minimum of recovery time. Used in Europe for several years, Belotero was recently approved by the FDA for cosmetic use in the United States. What makes this product different from older fillers is that it is a softer gel which is more easily integrated into facial skin, helping to smooth out even fine creases and lines. A significant issue with other hyaluronic acid fillers is that they sometimes cause a bluish tint to the skin should they be injected too superficially; this is not the case with Belotero. Another plus to the product is that if you are unhappy with your results, injections of an enzyme called hyaluronidase can be used to eliminate its effects.
HEALTH+FITNESS | September 2012
Kate Gassaway, RN, MSN, APRN, BC is a Family Nurse Practitioner at Solutions Medical Center (formally Avanti Skin Center.) For more information, call 901.853.6428 or visit www.solutionsmedicalcenter.com.
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Look your best. Feel your best. Make your personal health a priority. At Adams Patterson we’re passionately committed to your overall well-being. As a fixture in women’s health for nearly 50 years, you can count on us to provide the most up-to-date, innovative and advanced services available, including: • Comprehensive obstetriC and gyneCologiCal serviCes • minimally invasive surgery • robotiC surgery
• in offiCe endometrial ablation • 4-d high definition ultrasound • botox®, fillers, latisse™, laser therapy
and other aesthetiC and skin Care serviCes
To learn more, call 767.3810 or visit www.adamspatterson.com Baptist Women’s Office | 6215 Humphreys Blvd., Suite 301 | Memphis, TN 38120 Methodist Germantown Office | 7705 Poplar Avenue, Bldg. B, Suite 220 | Germantown, TN 38138
t. franklin king, md | m. leigh keegan, md | regina g. healy, md | Judith J. Williams, md
HEALTH+FITNESS | September 2012
• in offiCe essure® tubal sterilization
leah C. tonkin, md | b. todd Chappell, md | neil odom, md | miriah b. denbo, md | e. darby heitman, apn
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F I T FAC U LT Y
Theodore Williams SCHOOL: Kirby Middle School SUBJECT: 8th Grade Science Teacher; Basketball and Football Coach BEST THING ABOUT TEACHING: I enjoy working with children because they keep me on my toes and they are very appreciative. In my line of work there is never a dull moment. Teaching is one of the most rewarding professions because you are able to see the fruits of your labor on a daily basis. My favorite part is watching children who initially struggle to understand certain things have “awakening moments� and you can see them start to understand. It reminds me of those old movies when people would get an idea and a light bulb would appear over their head. STUDENT MOTIVATION: My students are always so curious and thirsty for knowledge. Seeing that in them makes me never want to get complacent. Even after 10 years with Memphis City Schools, I always want to strive to find ways to improve myself and keep growing. OVERCOMING CHALLENGES: I have been an athlete my entire life. I played college football at Alcorn State University and three years of semi-pro football following college. My playing days were cut short due to a shoulder injury. After football, I lost my motivation to work out and stay in shape. I ballooned to a staggering 315 pounds, which is nearly 100 pounds higher than my playing weight of 225 pounds. I have a young son who is very involved in sports and who also is very influenced by the things that I do. He was my motivation to begin to get back in shape. I began to notice that my eating and workout habits were beginning to rub off on him. I also started to think about my family history, which is filled with illnesses such as diabetes, heart disease, and obesity. I wanted to change that cycle for my children and I knew it had to start with me. I know that in order to live a long and healthy life so that I can be here to enjoy my children as they grow up, I must do things today to make that possible. DIET DOWNFALL: My biggest issue was sugary drinks. I am a lemonade lover. The first thing that had to change with my diet when I decided to do something about my weight was the amount of sugary drinks I consumed on a daily basis. I had to condition myself to enjoy water in the place of that delicious lemonade.
HEALTH+FITNESS | September 2012
DAILY ROUTINE: I have joined a group of guys 40 and over who are also interested in living a healthy lifestyle and we get together four to five times per week to play basketball. Also, my son and I exercise at night before we go to bed.
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leading the change we need in Memphis. Theodore Williams Kirby Middle A 2012 Prestige Honoree
SPORTS FAN: I am a big Titans fan. Chris Johnson is one of my favorite players. I enjoy watching football and relaxing with my children. MAINTAINING MOTIVATION: My son was my ultimate motivation. I recognized that he began to gain weight and I started to think about my family history and how his genes would make it hard for him to get in shape if he allowed himself to follow my recent path. I want to be here and be healthy for my children when they grow up. I lost my father due to complications with the lap band surgery. I know that if he had stayed healthier, there is a good chance that he would have been here to enjoy the grandchildren that he never got to meet. That thought of him leaving this earth too early motivates me to make a change for myself as well as my family. Interview and Photo by Kristen Waddell
Visit me at www.iteachiam.com
HEALTH+FITNESS | September 2012
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FIT KID
LEADER ON AND OFF THE FIELD Interview and Photo by Kristen Waddell
JAMES “JR” UPTON AGE: 13 SCHOOL: St. George’s Independent School YEAR: 8th grade SPORTS: Football, basketball, and track. WHAT IS YOUR FAVORITE THING ABOUT ORGANIZED SPORTS? I play safety and wide receiver in football and I have been playing for six consecutive years. I also play basketball and run track and field. My favorite thing in organized sports is that I have the chance to step up and be a leader for my team. A teammate is someone that plays on the team with me and helps my team attempt to succeed. The success of the season is not as important to me as knowing that my team tried hard every time and we support each other in team goals and personal goals. ARE YOU A COMPETITIVE PLAYER? I am competitive in nature; I enjoy the challenge. I want to do my best so I am always competitive, especially in sports and when playing games. I change my competitiveness due to what type of game I am playing. An example is when I am playing on an organized team, I am playing my hardest and trying to help my team do their best, and when I am playing around in the gym I am not as competitive.
HEALTH+FITNESS | September 2012
“I BALANCE SCHOOL, SPORTS, AND CHURCH BY COMPLETING MY SCHOOL ASSIGNMENTS IN ADVANCE.“
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HOW DO YOU STAY IN SHAPE DURING THE SEASON AND IN THE OFF-SEASON? I practice three to four days a week for an hour and a half to two hours. During the hotter days, I am encouraged by my coaches to spend time outside for a while to adjust my body to the heat. I try to do push-ups and sit-ups daily. WHAT ARE YOUR FAVORITE HEALTHY FOODS, AND WHAT DO YOU LIKE TO SPLURGE ON? My favorite healthy food is oranges. My favorite unhealthy food is sweet cornbread. HOW DO YOU BALANCE ACADEMICS WITH EXTRACURRICULAR ACTIVITIES? I balance school, sports, and church by completing my school assignments in advance. I focus on my sports in the afternoon on weekdays and my church events are on the weekends. WHAT IS THE BEST EXPERIENCE YOU HAVE HAD AT ST. GEORGE’S? The best experience that I have had at the Collierville campus was my 6th Grade Retreat. During the retreat, my class went down to the Wolf River. We walked around in the sand and did an activity where we helped each other over a wall.
WHO HAS BEEN AN INSPIRATION TO YOU? Mr. Andre Miller has been an inspiration to me. He was a star athlete in high school and he kept his grades up. He graduated from college and he is now a teacher. This role model pushes me to do well in school and to become a better athlete. HOW DO YOU MOTIVATE AND ENCOURAGE STUDENTS AT THE LOWER SCHOOL CAMPUS? As a former student from the Memphis campus, I have spoken to the lower school students, read books, and shared things that helped me succeed when they come to middle school, such as take good notes, use study periods well, and use good time management. The best thing about mentoring younger students is that you know what they are feeling at that age and you can share the things that helped you in school with them. WHAT OUTSIDE ORGANIZATIONS ARE YOU INVOLVED WITH? This year, I am involved in Bridge Builders. I am also involved in church activities at Rising Sun Outreach Ministries. I am a youth leader, a member of First Love Ministries, a member of the Persuaders, and a Rising Sun Stepper. I spent most of my summer playing golf and basketball. I participated in both basketball and golf through M.A.M. I also volunteered at Camp Dragon at the Memphis Campus for a week.
HEALTH+FITNESS | September 2012
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H E A LT H Y AG I N G
SEE HOW THESE 60 SOMETHINGS STAY FIT WITH BIKING AND YOGA JESSICA AND BILL FREDRICK AGE: Jessica: 63; Bill: 65 FAMILY: Daughter: Katy, a dancer with Madison Ballet Company, in Madison, Wisconsin; Son: Michael, owner of a web development company in New Orleans, Louisiana. YEARS MARRIED: 42 wonderful years! OCCUPATIONS: Jessica: Certified Yoga and Pilates Instructor; Bill: Senior Vice-President of BRIDGES. WHAT ARE YOUR WORKOUTS OF CHOICE? Jessica: Yoga at Better Bodies. Bill: Any workout at CrossFit Chickasaw and then either a mountain or road bike ride or a run. HOW MANY BIKES DO YOU HAVE? Jessica: I have a road bike and a mountain bike, and Bill has too many. Bill: If I told you, Jessica and I might not make it to our 43rd year of marriage. But I do road, mountain, cyclocross, and single-speed ride. BILL, WHY DO YOU LOVE BIKING SO MUCH?
HEALTH+FITNESS | September 2012
Bill: It’s a non-impact exercise. In Memphis we have great roads, trails, and now the Greenline to ride on. Plus it’s a great time with friends.
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JESSICA, WHAT DO YOU ENJOY ABOUT YOGA? Jessica: I love the strength and flexibility I get from yoga and the balance it brings to my life. WHAT IS A TYPICAL DAILY WORKOUT FOR YOU? Bill: I work out at CrossFit Chickasaw three mornings a week. Tuesday and Thursday night and Saturday morning I do group rides with Bikes Plus (either road or mountain.) I run on Wednesday and Sunday. Then I ride the Greenline with Jessica on Sunday. Jessica: I have a home yoga practice to prepare for my day of teaching. I do two days of strength training and Pilates. Drop in classes of yoga at Better Bodies, and afternoon laps in the pool. I take evening walks with the dog, and have a Sunday bike ride with Bill.
WHAT WERE YOU RAISED EATING? HAS IT CHANGED?
WHAT IS THE SECRET TO A HAPPY MARRIAGE?
Bill: I grew up in a blue-collar family – we ate everything, but it was all fresh and healthy. I really have to work on my diet. I have been trying to eat more Paleo(lithic) but can’t seem to give up my dairy, and of course my beer. I truly wish I had Jessica’s eating habits.
Bill: I love spending time with Jessica, even if it is just sitting by the pool or on the beach reading, or walking our dog Zoë. We have had a good solid relationship, and we have never forced each other into the athletic part of our lives.
Jessica: I was raised on simple meals: meat and potatoes, pasta, and good desserts. Now, I eat what I like – fruit and vegetables in the summer, and comfort foods like soups and pasta in the winter.
Jessica: Bill has always supported me in my endeavors. We may disagree on small things but always agree on the important parts of our life, like having and raising our children, and getting a puppy.
DO YOU HAVE ANY FITNESS TIPS FOR OUR READERS?
HAVE YOU TAKEN ANY ACTIVE VACATIONS?
Bill: Exercise consistently, use a good coach or trainer, rest (I am not good at this), and of course own a lot of bikes.
Bill: We both are as active on vacation as we are at home. We travel to Destin as much as we can. Jessica takes and teaches yoga there, I run and bike with the Robins Bike and Fitness group (and I am always seeing and riding with Memphians.) We did do a bike tour of Tuscany and really enjoyed the time together and the experience.
Jessica: Listen to your body!! I preach this and try to practice it. WHAT ABOUT NUTRITION? Bill: Watch carbs and fried foods. Eat and snack on fruit and vegetables. Jessica: Eat small meals often. Breakfastsnack-lunch-snack-dinner – and one glass of wine. HOW DO YOU AGE GRACEFULLY? Bill: Exercise and diet. Also, I have a Peter Pan outlook – I refuse to grow up. Jessica: Be happy where you are. Enjoy the present moment and keep active. WHAT DO YOU WISH YOU KNEW THEN THAT YOU KNOW NOW? Bill: I am not sure I would dramatically change anything. I really didn’t start exercising until I was close to 30, but I was always in reasonable shape even then. Jessica: To stay out of the sun. I love it but it is so hard on the skin. WHAT HAVE YOU LEARNED THROUGH THE YEARS ABOUT BEING HEALTHY? Bill: I need to listen more to Jessica and take yoga. And rest. Jessica: Keep active, eat healthy, and don’t restrict your diet.
A CYCLIST AND A YOGI SEEM LIKE POLAR OPPOSITES. HOW DO YOU FIND COMMON GROUND ON FITNESS? Bill: She tells me that I need to take yoga, and I tell her she needs to ride more and run. Jessica: I am the Yin (passive, quiet) and Bill is the Yang (vigorous, loud) of our relationship. We complement each other. We each find contentment in our fitness routines. HE/SHE DRIVES ME CRAZY WHEN … Bill: I know she is going to say something about how much money I spend on bikes. But nothing she does drives me crazy. Jessica: The over-abundance of hats, running shoes, and bikes. WHAT IS THE THING YOU LOVE MOST ABOUT YOUR PARTNER? Bill: She is a wonderful companion and tolerates my constant need to have whatever is new and great in cycling, running, and even the special gear for CrossFit – how many people have their own sized-to-fit jump rope? Jessica: I love his crazy sense of humor and his ability to forgive and love unconditionally.
HEALTH+FITNESS | September 2012
25 Interview by Amy Goode. Photo by Noel Pennington.
W EIGHT LOSS
I DID IT!
Interview by Hailey Thomas. Photo by Noel Pennington.
Jennifer Haile-Ojwant AGE: 35 PROFESSION: Adjunct Instructor in Political Science at U of M; recently graduated from law school; also teaches Zumba at FedEx and Baptist East. HEIGHT: 5' 7" BEGINNING WEIGHT: 180 lbs CURRENT WEIGHT: 140 lbs SIZE BEFORE: 12-14 CURRENT SIZE: 4-6 WHAT WAS YOUR MOTIVATION TO LOSE WEIGHT? I had gained nearly 40 pounds while attending law school and working. I was tired of not being able to wear what I wanted, tired of wearing unflattering clothes, and tired of being tired in general. I knew I could look and feel better. Plus, I wanted to teach Zumba, so I knew I had to lose some weight in order to be lighter on my feet! It took me about six months to lose 40 pounds. DO YOU HAVE A WEIGHT-LOSS MANTRA? Believe you are worth it. It’s your right to love yourself, feel good, and look your best. Don’t give up, and get back up if you fall. HOW OFTEN DO YOU WORK OUT AND TEACH ZUMBA? I work out 5-6 days a week. I teach Zumba at least twice a week; sometimes up to four times a week, depending on whether or not I sub for another instructor. In June 2012, I participated in a Zumbathon, where multiple instructors do routines for charity; it was great fun! WHAT WERE YOUR WORST DIET HABITS BEFORE YOU BEGAN TO LOSE WEIGHT? Honestly, I ate whatever was easily accessible. I would sometimes try and eat “low calorie” but it mainly consisted of high sugar, empty calories.
HEALTH+FITNESS | September 2012
“Believe you are worth it. It’s your right to love yourself, feel good, and look your best. Don’t give up, and get back up if you fall.”
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WHAT DIETARY CHANGES DID YOU MAKE? The key is not just caloric intake but the KIND of calories you eat. You can eat 1200 calories of nutritious, fat-burning foods or 1200 calories of junk. Your body can tell the difference. I now eat a lot of protein like grilled chicken, fish, turkey burgers (though those are higher in calories and fat) and whey protein shakes. WHAT IS YOUR GO-TO SNACK? I eat raw almonds or a protein bar if I need a bit of sugar. I also admit to being somewhat addicted to Diet Coke! WHAT FOOD WILL YOU NOT GIVE UP? Mexican or Senegalese food. My husband and I love to eat at La Teranga (Senegalese) at least once a month. WHAT IS YOUR FAVORITE THING ABOUT LOSING WEIGHT? I love that I can wear pretty much what I want to. Before I lost weight, I hadn’t worn shorts in years. I now own several pairs of shorts! I get compliments on my legs and stomach. WHAT ARE YOUR FUTURE FITNESS GOALS? I would like to expand my teaching to additional Zumba classes, step aerobics, and body pump. I’d also like to compete in a fitness competition. All in good time!
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HEALTH+FITNESS | September 2012
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27
GET FIT
YOU CAN RUN A MARATHON! By Marcia Scott
There is a lot that goes into training for a half marathon or marathon, especially the first time around. With many Memphians prepping for the St. Jude Marathon, we’ve compiled our best practices to help you have a successful race.
FIND A TRAINING PROGRAM:
Start with a plan that accommodates your current fitness level and fits into your work schedule and routine. Most training programs are 12-16 weeks long, with the long runs increasing in distance each week, and then tapering for a couple of weeks before the race. It’s important to find a training plan that works for you and stay on top of your training schedule. Missing a run or two won’t affect your race, but missing weeks can set you back considerably.
DON’T SKIP LONG RUNS:
Every half marathon or marathon program includes a weekly “long run.” Long runs are designed to be “trial runs” for race day and help to build mileage and endurance. Typically, long runs increase by 1-2 miles each week and drop back down in mileage every few weeks to let the body recover. Long runs are a crucial part to having a successful race; even if you have to miss a run every once in a while, be sure to get in the long runs.
HEALTH+FITNESS | September 2012
KEEP IT SLOW:
The majority of your training runs should be done at an easy, conversational pace. If you can’t hold a conversation or hum your favorite tune on most of your runs, you’re running too fast and should slow it down. Completing a half or full marathon for the first time is more about making it to the finish line healthy and strong, rather than trying to complete the distance in a specific time.
DEVELOP A STRATEGY:
Experiment with nutrition, hydration, gear, etc. during your training so that there are no surprises when it comes to race day. Know what you’ll eat for your pre-race dinner and pre-race breakfast, have your race outfit picked out, and nail down your refueling plan for during and after the race. After months of preparation and training, you’ll know exactly what to expect, what to wear and how to fuel your body. And remember, don’t try anything new on race day!
ENJOY YOUR REST DAYS:
Resting is an important component to training; rest days allow your muscles to rebuild and recover from your training. Many injuries occur from doing too much, too soon, too fast; don’t overdo it with your training. Cross-training, such as yoga, walking, or biking, can be beneficial the day after a long run to get your body moving, while resting from running.
STAY DEDICATED:
Some days will be more difficult than others. There may even be days when you want to give up, but stick with it and know the end result will be worth all your hard work. Stay dedicated and committed, and you will have a great feeling of accomplishment when you cross the finish line!
Marcia Scott is a Sports Running Coach at Fleet Feet. For more information, call 901.761.0078, or visit www.fleetfeetmemphis.com.
Join Fleet Feet’s Thursday Night Workout Group! Meet at the store at 6 p.m. for either hill or speed work. CROSS THE FINISH LINE STRONGER WITH THE SUPPORT OF A CERTIFIED COACH, EXPERIENCED MENTORS, AND THE CAMARADERIE OF A TRAINING GROUP. TRAINING BEGINS SEPTEMBER 8.
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HEALTH+FITNESS | September 2012
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W E E K E N D WA R R I O R S
Angela Conley AGE: 31 OCCUPATION: Wife/mom. SPORT: Running – particularly trails. FAMILY: Five kids ages 10, 9, 8, 6, and 8 months (three girls and two boys;) a dog and a cat. VOLUNTEER WORK: For now my house and training keep me pretty busy, but we are active at our church, Highpoint. MOST RECENT WW EVENTS: Harbor Town 5k and having a baby! FAVORITE FITNESS ACCOMPLISHMENT: The Land between the Lakes 60k – that’s 37 miles!!! MOTIVATION: Other local runners and my family. OBSTACLE COURSE: I have been through some significant running-related injuries – two stress fractures and chronic medial knee pain. UPCOMING EVENTS: The Stump Jump 50k (32 miles) in Chattanooga in October and the St. Jude Marathon in December. PRE-RACE RITUAL: Before a race, you can catch me saying a quick prayer that I make it, finish uninjured, and enjoy every step. I usually don’t eat beforehand but start gels (Hammer) at about four to five miles into my run. And I constantly drink water. TRAINING TIPS: LISTEN TO ME – don’t overtrain. I found this out the hard way. No more than a 10% increase in mileage. Don’t let an injury put out your fire. Use it to learn and move on.
“Don’t let an injury put out your fire. Use it to learn and move on.” BEST EATS: Pa Pa Pia’s Authentic Italian Restaurant. I get the Margarita Pizza drizzled with balsamic vinegar. GYM OR PERSONAL TRAINER: YouTube is my personal trainer, and I try to stay away from anything enclosed with walls unless I am injured.
HEALTH+FITNESS | September 2012
SHOP: FLEET FEET … seriously like part of my family now.
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WW GEAR: Saucony Kinvara 3 (road); Montrail Masochist or New Balance 101s (trails). DRIVETIME: Toyota Sienna – I really need a bus but this will have to do! MUSIC: I am usually chatting with friends on the trails and no music is needed, but if I’m caught alone, Black Eyed Peas, Rihanna – anything with a wiggly beat. BUCKET LIST: Run a 50 miler and move near a mountain. ONE THING PEOPLE DON’T KNOW ABOUT YOU: In high school, I illustrated a children’s book that was published. GUILTY PLEASURE: Starbucks Caramel Macchiato or anything chocolate. QUOTE: “There is no passion to be found in settling for a life that is less than the one you are capable of living.” – Nelson Mandela Interview by Hailey Thomas. Photo by Sarah McAlexander.
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HEALTH+FITNESS | September 2012
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W E E K E N D WA R R I O R S
John Sampietro AGE: 43 OCCUPATION: Founder and Managing Partner of Trestle Point, LLC. SPORTS: Golf and running. FAMILY: Wife Suzanne; sons Wright (11) and Harrison (8); daughter Sofia (10); Labradoodles Maggie and LuLu. VOLUNTEER: Board of Madonna Learning Center. MOST RECENT WW EVENTS: New York City Marathon 2011, St. Jude Marathon 2011. FAVORITE FITNESS ACCOMPLISHMENT: Back-to-back marathons! INSPIRATION: I started running for St. Jude after my Goddaughter Caroline Hope Turns lost her battle with pancreatic cancer at age 9. My friends and I started “Team Caroline” in her honor and we run every year. OBSTACLE COURSE: I sprained my ankle one month before the New York City Marathon. UPCOMING WW EVENT: The St. Jude Marathon in December. RACE FUEL: Black coffee, oatmeal, and water. TRAINING ADVICE: Cross train! I sometimes do a Seal workout with Corey Klein. EATS: Restaurant Iris: Meat Pies, Brussels Sprouts Salad, and the Yellow Jack.
“I started running for St. Jude after my Goddaughter Caroline Hope Turns lost her battle with pancreatic cancer at age nine.” SHOP: Oak Hall, James Davis, Breakaway Running Store, Baer’s Den. HEALTH+FITNESS | September 2012
GEAR: Brooks Running Shoes.
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ON YOUR IPOD: Robert Randolph and the Family Band, The Dave Matthews Band, Kenny Chesney. INDULGENCE: Key Lime Pie at Houston’s. WHEN YOU’RE NOT RUNNING: I coach football, watch my boys’ lacrosse games, and we play golf together. Eat whatever dessert my daughter, Sofia, has whipped up, watch her play soccer, and play an occasional game of chess, although I can no longer beat any of my kids. FAVORITE VACATION: Anywhere there is a beach with my wife, Suzanne and the kids. TO DONATE TO TEAM CAROLINE, PLEASE GO TO: goo.gl/9TQJV
To nominate Weekend Warriors contact hailey@memphishealthandfitness.com
Interview by Hailey Thomas. Photo by Sarah McAlexander.
DON’T MISS ANOTHER DAY! If you are not able to train and compete to your usual level, that’s not ok! Let us help get you where you need to be.
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Dr. Butler is a foot and ankle surgeon and graduated from one of the top surgical residencies in the nation. His specialty is Sports Medicine of the foot and ankle, but he is well trained to handle any concerns you may have ranging from orthotics to surgery. Dr. Lendermon attended the University of Tennessee Physical Therapy School and then also went on to attend the University of Tennessee School of Medicine, graduating in 1996. Dr. Lendermon completed her residency at the American Sports Medicine Institute in Birmingham, Alabama. She holds memberships in the American Association of Sports Medicine and the Tennessee Academy of Family Practice. She is also a devoted runner and participates in many marathons in cities including New York, Boston, and Chicago.
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HEALTH+FITNESS | September 2012
We are excited to announce Dr. Murray Butler, DPM to our practice!
33
N UTR ITION
The Best Nutrition and Fitness Apps
By Lisa Abbay, RD, LDN
We use our smart phones for just about everything these days – from playing games to listening to music to looking up information – so why not use them to stay healthy? But where to start? There are a ton of apps out there; the Apple App Store alone has more than 650,000. Never fear, I’ve done the research for you and found some of the best nutrition and fitness apps out there.
Calorie Counter
myFitnesspal
If you want a great app that tracks food, exercise, and all the key nutrients, Calorie Counter is for you.
If you are looking for a combined fitness and nutrition app, try myFitnesspal. It tracks calories, fat, protein, carbohydrates, sugar, fiber, cholesterol, saturated fat, sodium, and more.
• Very user-friendly • L ogs activity, food consumption, and fluid intake
• Very user-friendly
• Use your voice or a barcode scanner
• The database contains over 1.5 million foods
• Comment section
• Recipe calculator lets you enter your own recipes and calculate their nutritional contents
• Free!
Couch to 5k Workout This program has helped thousands of runners move from the couch to the finish line. (Make sure that you consult your physician before starting a prescribed exercise plan like this one, though.) • Very user-friendly • Calculates your distance and pace • Logs your workouts • P rovides real human cues to guide you through each workout • $1.99
• Provides daily nutritional summary and weight reports • Free!
Sparkpeople Diet and Fitness Tracker This app allows you to track your daily consumption of calories, fat, protein, and carbohydrates. If you need to track sodium, saturated fats, and fiber for disease management, however, consult a registered dietitian. • Very user-friendly • Provides visual exercise demonstrations
HEALTH+FITNESS | September 2012
• Has a customizable daily meal plan option
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Fooducate
• Allows you to view calories eaten and burned
Through scanned product barcodes, Fooducate helps you to interpret food labels and make healthier choices.
• Free!
• O ver 200,000 products and growing in the database • Y ou learn about a product’s pros and cons based on others’ experience • Y ou can share feedback with the community and submit new products for analysis • Free!
Lisa Abbay, RD, LDN, is the Regional Director of Operations for Morrison Healthcare Foodservices covering 14 healthcare facilities in and around Memphis and Mississippi.
• Daily healthy living news and tips
Enjoy a Healthy, Fresh Salad or Sandwich from Bogie’s Deli. Our Porch is Always Open. We feature Boar’s Head Meat & Cheese and Cakes from Westside BBQ. Call us for all your Catering Events. Open for Breakfast.
Call 901.272.0022
Bogie’s Deli Midtown | 2098 LaSalle | By Studio on the Square memphismenusonline.com Open: Mon-Fri: 7am-7pm • Sat: 8am-3pm
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HEALTH+FITNESS | September 2012
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N UTR ITION
Get Thee to the Greek Yogurt has been a large part of the American diet for a long time, and over the years we’ve seen all kinds of variations on this dairy tradition – from decadently-flavored yogurt cups like key lime pie and Dutch chocolate cake; to fun, rainbow-colored, easy-to-handle, kid-centric yogurt that can be sucked out of a tube.
dense and creamy yogurt that is lower in sugar, carbohydrates, and sodium. With an average of 20 grams of protein per cup, versus 10 grams per cup for the American style, this protein-packed food is perfect to fuel muscles after a workout, or as a filling and satisfying mid-day snack.
Growing up on traditional American yogurt, it always seemed that no brand could get it right. The light version was too artificial; the regular version had as many calories as a candy bar. But a few years ago, a new style of yogurt hit grocery store shelves. Greek yogurt’s impressive nutritional profile was definitely worth a toss into my shopping cart! Rich and flavorful, it was love at first bite. And I wasn’t the only one who fell hard.
Worried about your dairy intake? It’s still worth giving it a go. The lactose sugar in dairy foods is what many people have trouble digesting, but since Greek yogurt is strained, and therefore much lower in lactose than traditional yogurt, it makes it an excellent option for people suffering from lactose intolerance.
Market sales for Greek yogurt have increased over 100% in each of the last three years – one of the fastest market growths that the food and beverage industry has ever seen. And we owe it all to an age-old tradition of straining yogurt that people throughout the Mediterranean and Middle East have used for centuries.
HEALTH+FITNESS | September 2012
The process is simple. Regular yogurt is strained multiple times through a fine mesh strainer, and the whey, lactose, and sugar settle to the bottom. What’s left on top is a
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So the next time you go to the grocery store, spend a few minutes salivating in the yogurt section. With so many different brands and flavors, and with versions that range from fat-free to full fat to everything in between, there is surely one that will make you gaga for Greek. But please don’t pass by “plain.” It is anything but boring, and is actually my personal fave. Not only is its distinct tart flavor delicious on its own, it is also crazy versatile. A true MVP among all my refrigerated foods! Enjoy Greek yogurt sweet or savory. Use it as a replacement for mayonnaise in tuna salad, or mix it with freshly grated horseradish and
drizzle on new potatoes. Blend it into smoothies, add fruit and granola for a solid breakfast, or substitute Greek yogurt for eggs and oil in your favorite baking recipes. The options are endless. God bless the Greek!
Kerrieann is a freelance writer with a passion for food and fitness. A selfproclaimed “afitionado,” Kerrieann 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 tiny taste-testers.
Savory Turkey Pita Sandwiches with Tzatziki Sauce
Tzatziki Sauce:
— 1 pound low-fat ground turkey
— 1 clove of garlic
— 2 cloves of garlic, minced
— 1 Tbs lemon juice
— 1 Tbs chopped fresh cilantro
— ½ Tbs white wine vinegar
— 1 Tbs chopped fresh parsley
— 2 Tbs fresh dill
— 1 Tbs chopped fresh mint
— 1 Tbs fresh mint
— 2 tsp freshly grated ginger
— ½ Tbs fresh oregano
— ½ tsp ground cumin — ¼ tsp ground coriander — ¼ tsp ground cinnamon — ½ tsp celery seeds — 2 Tbs lemon juice — Sea salt and freshly ground black pepper, to taste — 1 tsp olive oil — ½ cup canned, rinsed garbanzo beans — Pre-washed baby spinach Combine turkey, garlic, herbs, spices, lemon juice and salt in a bowl. Mix well, cover, and let marinate overnight. Heat oil in a large pan and brown the turkey, stirring frequently. Drain and add ½ cup of garbanzo beans. Simmer uncovered for five additional minutes.
By Kerrieann Axt
— 1 ½ cups non-fat Greek yogurt (I love Fage 0%) — 1 medium English cucumber, peeled and diced
Sea salt and freshly ground black pepper, to taste Put peeled and diced cucumbers in a colander, and sprinkle with sea salt - about ½ to 1 tablespoon. Let stand for 30 minutes to draw out the water. Drain well and wipe dry with a paper towel. In a food processor or blender, add cucumbers, garlic, lemon juice, vinegar, dill, mint, oregano, and black pepper. Process until well blended, and add extra salt if needed. Pour yogurt into the food processor and blend again, until just mixed. Refrigerate for at least two hours (very important to enhance the flavors). Stuff the turkey and a handful of spinach into warm pita bread and top with Tzatziki sauce. Note: Because cucumbers have such high water content, you may need to drain a little liquid from the top before serving.
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Rock for Love 6 September 6 - 9, 2012
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HEALTH+FITNESS | September 2012
Sophisticated Food In CASUAL Atmosphere.
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MORE HOTTY FOR YOUR TODDY: TAILGATE TRADE-UPS HUT HUT HUT, MEMPHIANS, FOOTBALL SEASON HAS ARRIVED! Dig out your stadium blankets, team tees, and face paint: it’s time to tailgate. Southerners revere football, holding college football in especially high regard, and we take our tailgate and Bowl parties very seriously. This year, consider upgrading from the tired old cheese dip and hot dogs to something that honors both your body and your alma mater. Grill up these flavorful alternatives at your next football gathering, and these enlightened versions of your favorites will help you cheer your team on to victory.
TIGER TOES Bacon-wrapped sausages are a double dose of cholesterol and saturated fat. Instead, skip the sausage and pack plump, pitted medjool dates with chopped fresh jalapeño mixed into reducedfat cream cheese. Wrap dates in 1/3 strip of bacon, secure with a pre-moistened toothpick, and grill or bake at around 375 degrees until the bacon is done, about 20-25 minutes. The combination of smoky bacon, sweet date, and spicy, creamy filling is school-bandplaying-the-fight-song-in-your-mouth perfection. Dates are a good source of fiber and potassium; but don’t let their demure reputation fool you – this is substantial gridiron goodness.
HEALTH+FITNESS | September 2012
HAUTE DAWGS
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The typical stadium hot dog packs about 290 calories, and – let’s face it – not much spirit. Top a more nutritious grilled frank (such as Hebrew National Reduced Fat Beef Franks, or Applegate Farms Uncured Chicken Hot Dogs) on a whole wheat bun with a vibrant relish of ¼ cup diced red onion, ¼ cup spicy mustard, and 1/2 cup mango chutney, warmed in a non-reactive pan on the grill. Sprinkle shredded red cabbage on top for a blast of color and crunch.
SLIM SOOEY SLIDERS Rub unseasoned pork tenderloin with equal parts Dijon mustard and a 100% fruit orange marmalade, and then grill. Slice the tenderloin very thinly, then layer it with a vinegar-based pickled cabbage slaw and thinly sliced red apple on a Hawaiian roll. Cabbage is full of natural antioxidants; the apple contains fiber and complements the pork perfectly. Tenderloin has just 2 grams of fat per 2 ounces, versus a pork shoulder’s 12 grams. A light drizzle of BBQ sauce is optional. Sooey!
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HEALTH+FITNESS | September 2012
PHENTERMINE, FASTIN & OTHER RX ALTERNATIVES AVAILABLE!
Steroid Testing
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Tailgating Heats Up with Pork
Source: National Pork Board
Sweet and Spicy Pork Mini-Kabobs offer a fun, inspired twist that takes tailgating food to the next level. Served as a starter or main dish, these tasty mini-kabobs are sure to bring even more playful fun to game day. For more tailgating inspiration, visit the National Pork Board at www.PorkBeInspired.com.
Sweet and Spicy Pork Mini-Kabobs Makes: 24 servings (8 to 12 small plates) SPECIAL EQUIPMENT — 2 4 bamboo skewers (6-inches), soaked in water for 30 minutes, drained — 3 pounds pork tenderloin, silver skin removed, cut into 48 (1-inch) pieces — 2 tablespoons chili powder — 2 teaspoons salt
Toss pork with chili powder and salt. Thread 2 pieces of pork and 1 each of pineapple and red pepper pieces on each skewer.
— 1/2 ripe pineapple, peeled, cored, and cut into 24 (1-inch) pieces
Wrap exposed end of each skewer with foil to discourage scorching.
— 1 large red bell pepper, cored and cut into 24 (1-inch) pieces
Mix honey and vinegar together for glaze.
— 2/3 cup honey
Broil, turning occasionally and brushing well with glaze during last 2 minutes, until pork is barely pink when pierced with tip of knife, about 8 minutes. Serve warm.
— 2 tablespoons balsamic vinegar
HEALTH+FITNESS | September 2012
GRE E NLI NE 1/ 2 M AR ATHON October 14 | Shelby Farms Park 8am Start Time Post Race Party: music by Wolf River Rednecks + lunch for runners by Central BBQ Register for Greenline 1/2 Marathon
greenlinehalfmarathon.racesonline.com All proceeds benefit Shelby Farms Greenline.
Bands, Bikes + Block Parties October 13 12pm-6pm
High Point Terrace
Park After Dark October 13 7pm-9pm
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Preheat broiler with rack about 8 inches from heat source.
Shelby Farms Park Visitor Center
HEALTH+FITNESS | September 2012
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SEP TEMBER E VENTS SATURDAY, SEPTEMBER 1, 7:30AM Big Bison Butt Adventure Race Disciplines will be navigating, trekking (running), biking and either paddling or boating. Memphis, TN www.racesonline.com MONDAY, SEPTEMBER 3, 9:00AM Chick-fil-A 5k A family fun day filled with food and activities for all ages including The Boardwalk of Games! Memphis, TN www.racesonline.com SATURDAY, SEPTEMBER 8, 8:30AM Cotton Pickin’ 5k Run/Walk & 1k Cotton Candy Fun Run Benefiting Fayette Cares Somerville, TN www.racesonline.com SATURDAY, SEPTEMBER 8, 8:00AM To the DAC and Back for Hayden’s Heroes Benefiting the MECP2 Foundation Southaven, MS www.racesonline.com SATURDAY, SEPTEMBER 8, 8:30AM Miles for Meals 5k Benefitting the Mid-South Food Bank Memphis, TN www.racesonline.com SUNDAY, SEPTEMBER 9, 7:00AM MRTC RRS 1st 10K Please be sure to arrive before 6:30 to pick up your chip. Chip pickup ends 6:30 am race day! Shelby Farms, TN www.memphisrunners.com FRIDAY, SEPTEMBER 14, 7:00PM Cooper Young Festival Friday 4-Miler This is the 21st event of a great popular event! Memphis, TN www.racesonline.com
HEALTH+FITNESS | September 2012
SATURDAY, SEPTEMBER 15, 8:00AM Women Run/Walk Memphis This is a 5k just for women! Memphis, TN www.racesonline.com
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SATURDAY, SEPTEMBER 15, 9:00AM Step Out: Walk to STOP DIABETES Benefitting the American Diabetes Association. Information and registration are available by calling 901-682-8232 UT Medical Group-Germantown Memphis, TN www.diabetes.org and stepoutmemphis
SATURDAY, SEPTEMBER 15, 9:00AM 2012 Walk to End Alzheimer’s Benefitting Alzheimer’s care Memphis, TN www.racesonline.com SATURDAY, SEPTEMBER 15, 8:00AM Clergy Chase 5k/ 1 Mile Fun Run/Walk Benefitting the Methodist Healthcare Comprehensive Sickle Cell Center Memphis, TN www.racesonline.com SATURDAY, SEPTEMBER 17TH-23RD YMCA Corporate Games YMCA Corporate Games is a team event that mixes healthy living and a little healthy competition between area organizations. Gather your team and play a variety of sports and those old field day favorites. Memphis, TN www.ymcamemphis.org/programs/ymca-corporate-games
SATURDAY, SEPTEMBER 29, 8:00AM Sole to Soul 5k Benefitting the Mid-South Food Bank’s Food for Kids Backpack Program Memphis, TN www.racesonline.com SATURDAY, SEPTEMBER 29, 8:30AM Greater Memphis Greenline Run Benefitting the GREATER MEMPHIS GREENLINE. This is a 5k and 1k fun run! Memphis, TN www.greatermemphisgreenline.org SATURDAY, SEPTEMBER 29, 8:30AM Sisters- In – Motion 5k Run/Walk benefitting CCHS Benefitting CCHS Memphis, TN www.racesonline.com
SUNDAY, SEPTEMBER 16, 2:30PM FedEx 5k & Fun Run/Walk Benefiting United Way Benefiting United Way Shelby Farms, TN www.racesonline.com
SATURDAY, SEPTEMBER 29, 9:00AM Book It 5k Benefitting Shelby County Books from Birth and the Emmanuel Episcopal Center. Memphis, TN www.racesonline.com
SATURDAY, SEPTEMBER 22, 9:00AM Teal for a Cure 5k Run/Walk This is OCAF’S 5th Annual Awareness Walk and Silent Auction Memphis, TN www.racesonline.com
SATURDAY, SEPTEMBER 29, 8:30AM Delta Technical College 5k Benefitting St Jude Children’s Research Hospital Horn Lake, MS www.racesonline.com
SATURDAY, SEPTEMBER 22, 7:00AM Bartlett Parks Ultras This race is a 50 Miles, 40 Miles, or 50K Bartlett, TN runacrossamericaontrail.com/Bartlett_Park_Ultras.html
SATURDAY, SEPTEMBER 29, 8:00AM Richland Elementary Running for Reading 5k Benefitting Richland Elementary School Memphis, TN www.racesonline.com
SATURDAY, SEPTEMBER 22, 8:00AM LCPL Josh Ose Shenanigans 5K Run and Walk This is a 5k race and more race details can be found at racesonline.com Hernando, MS www.racesonline.com
SATURDAY, SEPTEMBER 29, 1:00PM Luvmud- Shelby Farms Park Benefitting Habitat for Hope Shelby Farms, TN www.luvmud.com
SUNDAY, SEPTEMBER 23, 7:00AM MRTC RRS 2nd 10K Please be sure to arrive before 6:30 to pick up your chip. Chip pickup ends 6:30 am race day! Shelby Farms, TN www.memphisrunners.com SUNDAY, SEPTEMBER 23, 2:00PM Memphis Thunder Racing Kids Triathlon Junior Division (Ages 7-10): 100 yard Swim, 5Km Bike, 1Km Run; Senior Division (Ages 11-14): 200 yard Swim, 10Km Bike, 2Km Run. Special Needs Category. Collierville, TN www.memphisthunderracing.com
SATURDAY, SEPTEMBER 29, 8:00AM Arlington 5k Run Benefitting Arlington Education Foundation Arlington, TN www.arlington5k.com SATURDAY, SEPTEMBER 29, 3:00PM Edwin’s Way 5k Benefitting youth programming for the worship arts Germantown, TN www.germantownumc.org/EdwinsWay5K
Haiti Medical Missions of Memphis 14th Annual 24 Hour Tour d’Esprit Oct. 5 - 6, 2012
Saturday, September 22 @ Shelby Farms 7:30am 7:30am 8:55am 9:00am 9:05am 9:20am 10:15am 11:00am
Shirt Pick & Race Number up and registration opens Silent Auction and Teal Shop Opens Pre race announcements Race Starts 1 Mile Walk Starts Post race activities begin Silent Auctions Bids close and program begins Silent Auction Items distributed
THIS FORM MAY BE REPRODUCED
Church of the Holy Spirit 2300 Hickory Crest Drive / Memphis, TN 38119
Register online at Racesonline.com or: First Name: Last Name: Age (race day): Address: City:
State:
Zip:
Phone: (
)
Email: Gender:
Year of the Dragon (Boat)! The 2nd Annual Duncan-Williams Dragon Boat Races is Saturday, September 22, at Mud Island River Park. Compete as a company or community team. Get on the Boat, Make Waves and raise money for The Tennessee Clean Water Network!
Register online now • Limited to 60 teams!
dwdragonboatraces.com
F
Team Name* (if applicable): Team Leader: *If on a team. All teams must have a name. Entry Fees (includes T-shirt) $20 prior to October 3
$25 after October 2
Teams must be registered by October 3. If you have questions, please call: Sue Pearce: (901) 489-9570 or Genie Ashworth: (901) 233-3171
Mail completed application with your entry fee to: Haiti Medical Missions of Memphis 1779 Kirby Parkway, #1 PMB319 Memphis, TN 38138 RACE RELEASE/WAIVER: In consideration of the acceptance of my entry, I the undersigned participant, my executors, administrators, successors, representatives, heirs, next of kin, and assigns do hereby waive, fully release, acquit and fully discharge from any and all claims or liabilities of death, injuries, illnesses, losses, property damage, theft in any way connected with my entry, traveling to and from, or participation in the 24 Hour Tour d’Esprit event the following persons or entities: event sponsors, race directors, event producers, Haiti Medical Missions, its officers and representatives, Holy Spirit Catholic Church, its officers, employers, representatives, the Catholic Diocese of West Tennessee, and its officers, employees, and representatives, as well as volunteers, all states, cities, counties, the Memphis Park Commission, and agents of above. I agree not to sue any of the persons or entities mentioned above for any claims made or liabilities, including but not limited to negligence assessed against them as a result of my ability to safely participate in this event. I authorize event officials to have me transported to a medical facility if, in their discretion I appear ill or injured, and I take full responsibility for this action. I authorize all above named parties to use any photo, video, or other record of this event, and any information contained in my application, for any purpose whatsoever, without any consideration due to me. I have read and fully understand this entire application.
Signature: Print Name: Date
Signature of Parent/Guardian (If Participant Is Under 18)
HEALTH+FITNESS | September 2012
Saturday, September 22, 2012 Mud Island River Park
M
HaitiMedicalMissionsofMemphis.org
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HEALTH+FITNESS | September 2012
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WOLFPACK TRIATHLON BENEFITING ST. JUDE
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1. Page Wright, Molly Schay
7. Jeff Polk
2. Ken Berko and Cole Berko
8. Matt Ennis
3. Adrienne Whitson, Kristen Mattei and Angie Libby
9. Jeff Gentry
4. Ally Vinsonhaler
10. Mark Underwood
5. Josh Jacobs and Josh Giannini
11. Stephan Shepherd
6. John Pender and Shally Pender
12. Cory Lee
Photos taken by: JEN RUSSELL jen.russell7@gmail.com lifeiscreative.weebly.com
Male Fitness Trainer NEEDED for Home Training MUST HAVE SOME EQUIPMENT: boxing gloves, medicine ball, weights, bands, etc. TIMES: Monday-Friday, between 7pm-9pm RATE: $20 per hour/session REPLY TO: AJ, myluckycharm37@juno.com
FILL OUT OUR
FOR A CHANCE TO WIN
1/16 SIZE ad space.
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HEALTH+FITNESS | September 2012
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1. Charles Flanigan
7. Marcus Jones and Judiann
2. Kirby Long
8. Shelby Cabagnaro
3. Kurt Melcher
9. Aiden Nettleton, Chris Nettleton
4. Hayden Barcelona
10. Paul Rubin
5. Lee Anderson and Mary Mcgowan
11. Jim Windisch
6. Keith MccAnn
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Photos taken by: JEN RUSSELL jen.russell7@gmail.com lifeiscreative.weebly.com
REGISTRATION
NOW OPEN! Visit wolfriver.org to reserve your table or picnic-blanket.
September 22,2012 6-9 pm
Save the date and make plans to attend this Autumn’s premier event. Featuring • Local Foods • Ghost River Beer • Bluegrass Music • Dress is Wilderness Chic
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SPONSORS RS
1 9 6 3~2 0 1 2
Ray Rico
Freelance
Memphis Garden Club
A member of the Garden Club of America
My Urgent
Ortho ACUTE INJURY WALK-IN CARE
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