APRIL 2012
The Fastest
Weekend Warrior Mary Ellen Kelly Wins Sylamore 50K and Germantown Half Masters
LIVE PAIN FREE Our Experts Tell You How SURVIVOR STORY Biker Transcends Tragedy
LIVING GREEN
Shelby Farms Celebrates Earth Day All Week
Excel.
$ + $ $ ' $ !% lifestyle.  Your  care  begins  with  our  fellowship  trained  foot  &  ankle  $ ' ! % ' ' $* ! & $ ! $ + * % $ $ & & ' $ ! ' % ! $ www.orthomemphis.com.
901.259.1600 www.orthomemphis.com Sports
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6286 Briarcrest Avenue
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Memphis, TN 38120
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Bourland Holcomb Jameson Krahn Neel Cole Sorensen Dowling Murrell Weiss Deneka Heck Patterson Fletcher Giel MASSEY
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 essure® tubal sterilization • in offiCe endometrial ablation
• 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 | April 2012
• 4-d high definition ultrasound
leah C. tonkin, md | b. todd Chappell, md | neil odom, md | miriah b. denbo, md | e. darby heitman, apn
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H+F MARCH 12 HEALTHY LIVING
16 years + running strong Publisher Amy Goode
18 FIT KID
amygfitness@comcast.net
901.218.4993 CONSULTANTS
20 G REEN LIVING
Executive Editor Hailey Thomas hailey@memphishealthandfitness.com
901.335.6005
24 RUNNING NUTRITION
Advertising & Marketing Amy Goode 901.218.4993 Hailey Thomas 901.335.6005
26 S IX MOVES TO A SIX PACK
Copy Editor Jenifer Meeks
28 F IT TRAVEL 34 N UTRITION 36 F IT PLATE
Webmaster Amy Pickle Graphic Design Lori Allen Brian Williams
22 S URVIVOR STORY: Kent Stoneking
Photographers Allen Elliotte Sarah McAlexander Andrea Zucker Distribution Memphis Paperchasers 740 N. Evergreen Street Memphis, Tennessee 38107 Send articles and photos to amygfitness@comcast.net
HEALTH+FITNESS | April 2012
Send articles and photos to “Editor” at the address above. 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: Mary-Ellen Kelly Photo by: Allen Elliotte
30 WEEKEND WARRIORS Rich & Mary-Ellen Kelly
IN EVERY ISSUE
6 STARTING LINE
38 EVENTS CALENDAR
8 FIT NEWS
40 PHOTO FINISH
H+F TEAM y
Amy
Haile
L isa
Ma c
L ori
er Je ni f
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.
Lisa Abbay, R.D., LDN, is the Director of Food & Nutrition at Baptist Memphis Hospital. She was recently awarded the Recognized Young Dietitian of the Year for Tennessee for 2010.
Midtown makes the perfect place for Lori to raise her two girls and care for her over-needy husband. When not performing duties of housekeeper, homework police, household super mom and chief object of desire for super dad, Lori’s professional talent is that of freelance graphic arts specialist. While she’s worked graphic magic on coupon books, direct mail – and of course, magazine layout – her true artist comes out in painting, BBQ Fest prop design and science fair projects.
Hailey has been on the run over half her life – fortunately not from the law. She has placed nationally in the Shelby Farms 50/50 ultramarathon, and has run marathons in Dublin, New York, LA, Seattle, Big Sur, Redwoods, Anchorage and Memphis (four times). When she slows down long enough, Hailey loves interviewing Weekend Warriors with the same passion for health and fitness.
rae
Macrae is a cooking instructor at Viking Cooking School as well as mom to fifteenmonth-old Baylus and newborn Charlie. In her free time, she chases after two dogs, a cat and her husband.
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 in 2008. She enjoys living in Midtown and finds inspiration from the awesome people she meets through Memphis Health & Fitness.
Gray a r u When she’s not thinking La
facebook.com/MemphisHealthFitnessMag
HEALTH+FITNESS | April 2012
or writing about art, Laura Gray Teekell enjoys running with her dog, Moose, on the trails and spinning at the downtown YMCA. She has volunteered for the St. Jude Marathon, run the half marathon, and really 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!
please recycle
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STA RT I NG L I N E
H+F FIT PICK THE BIG, LITTLE GREEN CAR The Nissan Versa gets two green thumbs up for economy, style, safety, and technology. Not only did it receive Nissan’s PureDrive award for its fuel economy (30 city/38 hwy) and low CO2 emissions, it has a spacious interior that comfortably seats five and a starting price of $10,990 that will save you greenbacks too. For more information, call 1-866-258-9190 or visit www.Dobbsnissan.com.
Lose Fat and Get Fit in Four Minutes
HEALTH+FITNESS | April 2012
Tabata is the latest fitness fad to claim that you will lose weight and gain more aerobic endurance in a few minutes than during 45 minutes of cardio training. Better yet, you only have to do the workout once a week! Tabata training involves 20 seconds of intense sprint and strength intervals followed by a 10 second rest period. Repeat eight times for a total of four minutes. The key is to go all-out for the 20-second circuit and work the large muscle groups. For more info go to tabatatraining.org
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Reginelli Recommends: Meiomi Pinot Noir “Me-oh-my” I love my Meiomi. Once you taste this Pinot Noir, it’s an amazing race straight to the finish line. Meiomi competes well with wines at the next price level. And just so you know, it’s made by Catmus Vineyards, which has a huge reputation for awardwinning grapes. Meiomi Pinot Noir, $18. See Wine Enthusiast Mary Catherine Reginelli at Pyramid Wines & Spirits. Call (901) 578-2773 or visit www.pyramidspirits.com.
HAPPY FEET
Flojos (pronounced flo-hos) is Spanish for “kick back,” and you’ll be able to kick it anywhere in their 2012 Comfort Series sandals, the ideal casual wear for athletes or professionals. The memory-foam uppers and cushy “waffle” recovery-wear soles are like a spa treatment for tired feet. $29. www.flojos.com
Sugar is Not So Sweet … for Your Skin In fact, research shows that it ages your skin more than any other single ingredient. Too much sugar breaks down collagen, destroying its flexibility and density; robs your cells of vital nutrients; generates free radicals; aggravates acne; and causes spikes in insulin, anti-aging’s arch enemy. For great skin, cut down on sugar and refined carbs, eat a nutrient-rich diet, get lots of sleep, exercise, stay hydrated, and keep stress levels at bay.
WHAT OUR FANS ARE SAYING... What body part are you ready to show off this spring?
Nichole Geer Roberts For the past several months I’ve been training for my first Spartan Race that I just completed this past weekend, which requires lots of upper body strength and endurance training. So most definitely my arms! Jennifer Diane My legs ... I’ve lost 23 pounds with a high-protein diet, weight lifting, and Zumba! Write a comment ... you might see it in the next issue!
summer!
Only six weeks till
Let us melt your fat & reshape your body! arms waist stomach thighs
HEALTH+FITNESS | April 2012
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F I T N E WS
A New Salon Promises Guests the “Ultimate Wax Experience” Why do you wax? Is it to improve your performance while running, swimming, or cycling? Is it to look more polished? Is it to feel beautiful and sexy? Is it simply more convenient than shaving? Whatever the goal, many of us have found that waxing body or facial hair has become an important part of our routine. Whether you’re an experienced waxer or a virgin, you probably know that the procedure can be painful – physically and financially. However, there’s a new salon in town that intends to change all that. European Wax Center opened in early March, and it’s offering an impressive deal: your first wax is free! Women are presented with the option of a free eyebrow, underarm, or bikini wax (which can be upgraded to a Brazilian wax simply by paying half the purchase price), while men can choose to have their brows, ears, or nose waxed.
oil so that the wax clings only to the hair, not the skin. Next, they apply the proprietary hard Comfort Wax™, and after the hair is removed, they treat the skin with an ingrown hair serum. This process ensures that guests’ wax experiences are as pain-free as possible.” You can continue your “ultimate wax experience” at home using products such as Restore IT, a serum formulated to restore eyebrow hair that has been over-plucked, Slow IT body wash
In addition to the free wax, owner Libsey James believes that guests will appreciate the Center’s affordable prices. “Waxing is all we do here, so it’s easier for us to offer more cost-efficient options,” she says. If pain is an issue for you, European Wax Center is betting that you will appreciate its four-step Comfort Wax™ hair removal system. Says James, “First, our aestheticians cleanse the skin; then they prep the skin with a pre-wax
HEALTH+FITNESS | April 2012
AHA Releases Recipes for the Heart as Part of “Go Red for Women”
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The American Heart Association is dedicated to preventing and treating two of the nation’s top killers, heart disease and stroke. The AHA advocates for stronger public health policies, helps to fund innovative research, and provides communities with lifesaving tools and information. Their most recent campaign, “Go Red for Women,” harnesses the energy, passion, and power of women to aid in the fight against these diseases. “Eating healthy is an easy choice that you can make to help your heart,” says AHA’s Go Red Director, Dianna Dawson. As part of their campaign, the AHA has released Recipes for the Heart, a cookbook featuring flavor-packed and easy-to-make recipes, as well as cooking tips and inspiring stories from real women describing how they maintain a heart-healthy lifestyle for themselves and their families. To learn more or to join the American Heart Association, call 1-800-AHA-USA1, or visit www.heart.org.
and body lotion to decrease hair density and length, and Ingrown Hair Serum, which helps prevent ingrown hairs, bumps, and breakouts in order to maintain smooth, healthy skin between visits. European Wax Center is located at 4856 Poplar Avenue in the Erin Way Shopping Center. For more information, please call (901) 417-8444 or visit www.waxcenter.com.
HEALTH+FITNESS | April 2012
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F I T N E WS
Lions and Grizzlies and Beers – Oh My! As part of the NBA’s Green Week, the Memphis Grizzlies are teaming up with the Memphis Zoo and New Belgium Brewing on Saturday, April 7th for the Fourth Annual Tour de Grizz, scheduled to take place rain or shine. The $25 entrance fee includes all-day admission to the Memphis Zoo, a commemorative Tour de Grizz souvenir, and Terrace-level seating for the game. For $55, riders will receive Zoo admission, a souvenir, and a First Tennessee Club-level ticket. “Bike Valet Parking” will be available at both venues, but all participants must provide their own bikes and safety equipment. After visiting the grizzly bears of Teton Trek, participants will bike 5 miles to the FedEx
Forum to watch the other Grizzlies take on the Dallas Mavericks before returning to the Zoo. All riders 21 and over will also have the opportunity to win a New Belgium Brewing Cruiser Bike.
Mavericks game, you can join the ride by calling (901) 205-1460. Visit www.grizzlies.com for more information.
Whether they arrive by bike or not, fans can expect an exciting and educational evening of entertainment, featuring a special “Seed Packet Giveaway” for the first 5,000 fans and a “Grizzlies Go Green” Expo, both sponsored by Keep Tennessee Beautiful. Call (901) 205-1460 to schedule your spot for the Tour de Grizz. Event Day Registration will also be available at the Memphis Zoo on a limited basis starting at 1 p.m. If you have already purchased a ticket for the Grizzlies/
Shelby Farms Park Celebrates Earth Week
TOUR DE GRIZZ SATURDAY, APRIL 7 • GRIZZ VS. MAVS SEE ALL THE BEARS BY BIKE 55 25
$
$
Dash for Dad FIRST TENNESSEE CLUB PACKAGE
TERRACE LEVEL PACKAGE
• Free Tour de Grizz t-shirt • Memphis Zoo admission, with registration starting at 1pm • Group Bike Ride departs at 5:30pm, rain or shine • Escorted round-trip by the MPD • Valet Bike Parking at Memphis Zoo and FedExForum
FOR MORE INFORMATION: Contact Makinzie Foos at 901.205.1460 or mfoos@grizzlies.com
To order online, follow These sTeps:
PRICE
1. Click or type this link into your web browser: http://bit.ly/A6qjff
Terrace Package
2. Select Game and click on “Find Tickets”.
+Handling Fee TOTAL DUE
5. Select quantity and price to purchase tickets. Your tickets will be e-mailed.
HEALTH+FITNESS | April 2012
The Earth Day 5K Fun Run, taking place Sunday, April 22nd, will be run on the Park’s newest certified 5K course. Runners are encouraged to wear eco-themed costumes, and prizes will be awarded. After the race, runners and spectators are invited to take part in a service project to celebrate Earth Day. The registration fee of $35 benefits Shelby Farms Park. Register online between April 1st and 4th at www.racesonline.com.
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For more information about any of Shelby Farms Park’s Earth Day Celebration events, call (901) 767-7275 or visit www.shelbyfarmspark.org.
S
___________
M
___________
L
ADDRESS
DAYTIME PHONE
$3
___________
XL
= $ ________
___________
XXL
PARTICIPANT NAME
VISA
The Down to Earth Festival on Saturday, April 21st will feature great food, family-friendly live music, arts and crafts, and eco-artist demonstrations in honor of Earth Day. New this year is a tour of Shelby Farms by horse-drawn carriage and the AutoZone Adventure Area, which includes a rope course, climbing walls, geocaching, inflatables, and more! This is a free event with a $5 suggested donation for parking.
T-SHIRT SIZES (ADULT)
Join the fastest growing race in the country! Conrad Pearson Clinic presents the Dash for Dad Half Marathon and 5K on April 28 at The Memphis Botanic Gardens. Memphis is one of 32 cities hosting this premier race series to benefit Zero – The Project to End Prostate Cancer. Free prostate cancer screenings for eligible men will be provided. Rusty deGeorge, CEO of Conrad Pearson Clinic, hopes the Dash for Dad “will create the male equivalent of Race for the Cure.” 4. If you have an account, use your E-mail and password. If not, go to “Create an Account” box on the right, type your e-mail address and click “Sign Up Now”.
GROUP NAME
Shelby Farms Park is excited to announce its schedule of events celebrating Earth Week 2012! The festivities begin on Saturday, April 7th with the Woodland Discovery Egg Hunt. Bring a picnic and enjoy a morning of family fun hunting for eggs at the Woodland Discovery Playground. There will also be a photo booth, costumed characters, art activities, face painting, and merchandise for sale. The event is free for Shelby Farm members and $5 for non-members.
QUANTITY
$25 x ________ = $ ________
First Tennessee Club Package $55 x ________ = $ ________
3. Type “MEMPHIS” into the “Special Offer Code” box then “Verify”.
CITY
EVENING PHONE
STATE
EMAIL*
ZIP
MasterCard
AmEx
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Money Order
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*Check to receive Memphis Grizzlies and FedExForum e-mail communications with your opt-in consent. To discontinue at any time, click “Unsubscribe” at the bottom of any e-mail.
Check here if you need
For more information, call (901) 252-3420, or visit dashfordad.racesonline.com.
Join a FREE Downtown Bike Ride! Experience a scenic and historic bike ride through downtown Memphis every first and third Saturday at 9 A.M. sharp, beginning in mid-April and continuing through October. Each guide-led outing begins at the Memphis Farmers Market on South Third Street, with destinations including Mud Island, Victorian Village, the National Ornamental Metal Museum and Elmwood Cemetery, and McKeller Lake. All trips are designed with the casual cyclist in mind. For more details, call Bill Draper at (901) 634-0076, or visit www.wix.com/tioga001/ DownTown-Ride.
___________
Check payable to Memphis Grizzlies SECURITY CODE
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H E A LT H Y L I V I NG Ask Yusuf Boyd, M.S., ATC, LAT, CKTP
HOW CAN WE REDUCE THE RISK OF ADOLESCENT SPORTS-RELATED INJURIES? With the ever-growing popularity of youth sports and the demands that are placed on young athletes, injury occurrence is on the rise. For a variety of reasons, adolescent females are more prone to sports-related injury (especially knee injuries) when compared to males. ACCORDING TO SAFE KIDS USA: • More than 3.5 million children ages 15 and under receive medical treatment for sports injuries each year. • Overuse injury, which occurs over time from repeated motion, is responsible for nearly half of all sports injuries to middle-and high-school students. Immature bones, insufficient rest after an injury, and poor training or conditioning contribute to this type of injury. • Children ages 5 to 14 account for nearly 40 percent of all sports-related injuries treated by hospital emergency departments. The rate and severity of sports-related injury increases with a child’s age.
HEALTH+FITNESS | April 2012
As an athletic trainer, I see avoidable injuries every day and it’s not hard to understand why. Most club sports, such as soccer, have rigorous schedules. Children practice 2-3 times a week and have 1-2 games a week, all while attending school and sometimes playing other sports. In some cases parents wisely employ a professional to help manage their child’s athletic development. However, it’s important that he or she is sensitive to the fact that children with these types of schedules are prime candidates for overtraining and burnout.
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Nagging injuries are the most common outcome of overtraining, and can be dangerous because they are too often considered “just part of the game.” Kids who are injured may be instructed to play through the pain, and some parents and coaches even insist that doing so builds character. Unfortunately, this mentality can set the child up for a miserable sports experience, serious injury, or even disability. The key to avoiding these outcomes is ensuring the team and Athletic Development Program your child is involved with incorporates the following components: • Pre-participation physical exams • Proper hydration • Practices and games with rest days built into the schedule • No encouragement to play through pain • Instruction on quality of movement • Increased dynamic stability • Flexibility training • RICE (Rest, Ice, Compression, Elevation) for acute injuries • The child should be seen by a certified athletic trainer or an orthopedic physician if he or she experiences severe pain, joint swelling, limping, loss of motion, or other significant loss of function. Training for a sport is not just about improving speed, agility, and quickness – it also involves teaching young athletes how to move correctly and maintain stability in a dynamic
environment; properly develop power and use it effectively; and learn how to take care of their bodies and recognize the early warning signs of overtraining. An athletic development program should not be about pushing kids until they can’t take anymore, or overloading them with resistance they cannot handle. It should focus on preventing common injuries before they occur and properly managing the ones that arise. It should be fun, but challenging. If your child’s athletic development program is none of the above, reevaluate it. Also, encourage your school or team to employ a certified athletic trainer if possible. ATs are experts at developing preventive programs and evaluating injuries should they occur. They also work closely with both athletes and physicians to help young competitors recover from injuries and get back in the game in a faster, safer manner. Yusuf Boyd is the owner of BIOMechaniks, located at 3100 Village Shops Drive. Contact him at (901) 620-6127 or visit www.biomechaniks.com. To learn more about the prevention of adolescent sport-related injury, visit the National Athletic Trainers’ Association’s website at www.nata.org.
HEALTH+FITNESS | April 2012
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H E A LT H Y L I V I NG Ask Laura Lendermon, M.D.
YOUR PAIN QUESTIONS ANSWERED HOW DOES WEARING A SUPPORTIVE BACK BRACE HELP WITH INJURIES? CAN WEARING ONE HELP PREVENT INJURY? Some studies show that there are benefits to wearing a back support to treat specific injuries or conditions, such as compression of the spine (crush injury), long-term treatment of stress fractures (spondylolysis), treatment of a ruptured disc, or in the management of scoliosis (curvature of the spine).
The best solution to back problems is prevention through maintaining your physical fitness, but if your job requires heavy lifting or you engage in power lifting during workouts, an external brace can provide you with additional support. Although supportive devices can be easily obtained at a sporting goods store or through your doctor, keep in mind that many insurance companies do not pay for back supports, so it’s always a good idea to check out your benefits before making a purchase.
Many athletes also wear a back support in order to prevent injury. There is evidence to support that using a brace to provide external support to the muscles supporting the spine and ensure its proper alignment results in fewer injuries. However, some professionals counsel against the use of lumbar support in the long-term in order to avoid weakening the muscles surrounding the spine.
I SUFFER FROM TENNIS ELBOW, AND HAVE BEEN TOLD THAT SOMETHING CALLED PRP MIGHT HELP ME. WHAT IS PRP, AND HOW DOES IT WORK? Platelet Rich Plasma (PRP) is an innovative procedure used for the treatment of chronic musculoskeletal conditions. The good news is that, if you are able to pay for the procedure out-of-pocket, PRP is an extremely effective treatment for those chronic tendon injuries that never seem to improve, such as tennis elbow, plantar fasciitis, Achilles tendonitis, and even some arthritis of the knee and hip. The bad news is that, because the procedure is so new, most insurance companies in the U.S. don’t cover it.
During PRP, 10cc (a small syringe full) of blood is taken from the arm. The blood is then placed in a centrifuge in order to separate the whole (dark) blood from the clear (platelet-rich) product. The resulting plateletrich product is injected back into the patient in the symptomatic area. The chance of infection or allergic response is almost zero, as it is the patient’s own blood product being used, and after just a few weeks of immobilization and physical therapy, most individuals can return to their desired activity. We have had fantastic results in our clinic with PRP. It is very rewarding to see a chronic problem finally cured!
HEALTH+FITNESS | April 2012
WHAT DO YOU RECOMMEND TO RELIEVE SORE MUSCLES AND TENDONS AFTER A WORKOUT? I OFTEN TAKE IBUPROFEN, BUT I’VE HEARD THIS MAY CAUSE SERIOUS SIDE EFFECTS.
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Great Question! I am frequently asked about the use of these non-steroidal antiinflammatory drugs (NSAIDs). Although over-the-counter (OTC) medications containing ibuprofen such as Advil, Motrin, and Aleve, along with prescription-strength NSAIDs, are very effective at relieving the pain and inflammation associated with a hard workout, they should be used with caution due to their potential side effects, which include ulcers, reflux, and stomach bleeding. These risks increase exponentially if you take
a prescription NSAID while using an OTC product, so be sure to inform your doctor of all the medications you are taking. I caution against routinely taking NSAIDs as part of your training regimen, as they can cause more harm than good if misused. If you find that you do need regular pain relief, consult your doctor to discuss your alternatives. There are a wide array of preparations available, including tablets, capsules, and topical products such as patches, gels, and liquids. In addition, obtaining a prescription-strength NSAID may be less expensive than buying them over the counter. If you do not have an injury, acetaminophen (Tylenol) may be a better alternative for you.
Dr. Laura Lendermon, MD, PT, is a Sports Medicine physician. A lifelong competitive runner, she treats runners, triathletes, and other athletes on a daily basis. Her emphasis is on treating athletes using the latest non-surgical techniques and physical therapy. Lendermon Sports Medicine is located at 9950 Crooked Creek Drive in Collierville. Contact Dr. Lendermon at (901) 850-5756.
Bikini SeaSon iS Coming treadmills ellipticals home gyms exercise bikes stair climbers rowers commercial equipment now Under one roof Summer location moved to Collierville location HEALTH+FITNESS | April 2012
Country Club Collection 2140 W. Poplar • Collierville, TN 901-624-3646
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H E A LT H Y L I V I NG Ask the Pharmacist, Brian Marcantel,
YOUR PAIN QUESTIONS ANSWERED SHOULD I TAKE A PRODUCT CONTAINING GLUCOSAMINE AND CHONDROITIN IN ORDER TO AVOID USING DAILY PRESCRIPTION DRUGS TO TREAT MY ARTHRITIS? Glucosamine is available in many forms and is often combined with chondroitin. This combination is thought to stimulate the production of cartilage components and allow rebuilding of damaged cartilage. Although clinical trials have demonstrated that glucosamine can improve symptoms of pain, in many of the studies this relief was minimal; other studies exhibited design flaws and critical problems with data analysis. Although perceived to be safe, the long-term effects of these products on insulin are unknown and potentially harmful. In addition, they increase the risk of bleeding when combined with other drugs. Due to their unknown efficacy and potential for adverse effects, you should therefore consult your doctor before relying on glucosamine/ chondroitin combinations to relieve your arthritis symptoms.
ANNOYING TELEVISION COMMERCIALS HAVE ME QUESTIONING WHETHER I SHOULD TRY TO RELIEVE MY HEADACHES OR MUSCLE PAIN BY APPLYING THESE PRODUCTS DIRECTLY WHERE IT HURTS. These products are homeopathic, and contain an active ingredient diluted to one part per million. Their inactive ingredient is menthol, which provides a temporary cooling sensation when applied. Currently, there is no proof that this product is effective for headaches. The product advertised for contact relief of joint and muscle pain contains combinations of menthol and camphor, which compete with pain signals when applied, similar to other over-the-counter gels and creams used to treat sore muscles.
HEALTH+FITNESS | April 2012
Brian Marcantel received his Doctor of Pharmacy from Saint Louis College of Pharmacy.
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FIT KID
THREE SPORTS THE CHARM?
by Laura Gray Teekell
April’s Fit Kid is Alex Mansour, an 8th grader at Grace St. Luke’s Episcopal School, where he competes in cross country, basketball, and track. He also runs competitively outside of school, finishing in 1st place in the 10-14 age division in the Lisa Lassandrello 5K Remembrance Run this year, and completing 21 miles in the Tour d’Esprit to benefit Haiti Medical Missions of Memphis. GSL Athletic Director Rick Kohlhof tells MH+F that “Alex has a love for competition and not only performs well but practices just as hard as he plays. Alex provides an excellent example of leadership and is very determined to do his best, always mentally and physically challenging himself to get stronger and better.” MH+F writer Laura Gray Teekell talked with Alex during his lunch break at school, so naturally she wanted to know what was in his lunch bag… and what makes him a Fit Kid. OF ALL OF YOUR ACCOMPLISHMENTS AS A THREE-SPORT ATHLETE, WHAT ARE YOU MOST PROUD OF? In running, winning regionals twice in a row for cross country. I run cross country in the fall, and track in the spring. ARE YOU GOING TO NARROW YOUR ATHLETIC FOCUS WHEN YOU ENTER HIGH SCHOOL? I used to play club soccer too but stopped to play other sports. But in high school, I want to try to play soccer and run track. SO HOW DO YOU KEEP IN SHAPE FOR SOCCER? I live next to St. Mary’s soccer field, so during the summer I play over there, and at home I can juggle, pass to the fence, pass to my dad, etc. WHICH OF THE ATHLETIC ENDEAVORS YOU ARE CURRENTLY INVOLVED IN DO YOU THINK YOU’LL HOLD ON TO FOR THE REST OF YOUR LIFE? I’ll keep running, and when I get older I will probably join a recreational soccer team. I also love to shoot basketball for fun.
HEALTH+FITNESS | April 2012
WHAT DO YOU THINK MAKES YOU SUCCESSFUL? Not quitting. Not accepting defeat. Also, you can’t go wrong with just trying to be yourself in sports. I’m never going to be the tallest or biggest kid – I mean, I’m going to be pretty short when I grow up, and that’s never going to stop me. When you take the field, you’ll always have that feeling of insecurity because a guy is bigger than you, but everyone is an individual in their strengths and their limitations, so just embrace that and exercise it or you’ll always feel uncomfortable with yourself.
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WHICH OF YOUR ATHLETIC ATTRIBUTES DO YOU THINK YOUR COACHES ADMIRE AND YOUR CLASSMATES/TEAMMATES LOOK UP TO? My speed – I don’t think I would be that good at basketball if I wasn’t fast – and my positive attitude when taking on challenges, endurance, and not accepting defeat. In track and cross country, there were always kids better than me, and I looked up to them. But in the end I just played to my strengths and continued to try and improve – I guess kids that might look up to me will probably do the same. DO YOU PAY ATTENTION TO WHAT YOU EAT AND DO YOU CONSIDER HOW IT MIGHT AFFECT YOU ATHLETICALLY? WHAT ARE YOUR FAVORITE HEALTHY FOODS? Depends on what the situation is – you can’t always sacrifice taste or you will get burned out. I do eat unhealthy stuff, but not all the time. I love Cheez-Its, pizza, and Twizzlers for dessert.
FIT KID MADE POSSIBLE BY:
WHAT ABOUT YOUR FAVORITE HEALTHY FOOD? Celery. They say it’s one of the only foods that help you burn calories, and you can add it to all sorts of stuff, like peanut butter, which is good for recovery. WHAT KIND OF INFLUENCE DO YOUR PARENTS HAVE ON YOUR DIETARY CHOICES? My dad wasn’t the most athletic, but now he’s working out and running and making changes to have a healthy diet. I probably wouldn’t have the courage to eat healthily if I didn’t see my dad making changes after 40 years. HAVE YOU DEVELOPED ANY PRE-RACE OR PRE-GAME RITUALS? I definitely don’t eat anything before races – that I learned from experience. I stay hydrated, stretch appropriately, and work up a little sweat before the race. WHAT SUBJECTS IN SCHOOL INTEREST YOU MOST, AND WHAT DO YOU WANT TO BE WHEN YOU GROW UP? Math, science, a little bit of history. When I grow up? Probably an engineer … I don’t know what I want to be when I grow up, that’s why I try to keep my grades up in all subjects, so I can keep my options open! FINALLY – WHAT’S IN YOUR LUNCH BAG?? Oranges, a PB&J sandwich, celery…and some Cheez-Its.
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Now hiring high-energy, rockstar personal trainers and coaches to help us inspire Memphis to lead fitter lives! Contact Lisa at Info@BelieveItBringItAchieveIt.com or 901.825.4883 for more information. HI ALEX, CONGRATULATIONS ON EARNING THIS MONTH’S FIT-KID SPOTLIGHT! KEEP BELIEVING IT, BRINGING IT, AND ACHIEVING IT! –YOUR FIINC TEAM
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G R E E N L I V I NG Dead Zones – bodies of water along the coast that have become so oxygen-deprived that most life has ceased to exist there. Perhaps most frightening, nuclear plants require 686,000 gallons of water a day just to cool their core reactors in order to prevent meltdowns – such as the ones that decimated Chernobyl, Three Mile Island, and, most recently, Fukushima.
This year I’d like to challenge MH&F readers to go beyond simply turning off the tap when you brush your teeth. But what can you do? First of all: DON’T PANIC – here are some hints to help you conserve our water supply. • Contact Memphis Light Gas & Water and tell them that you want energy-wasting leaks in the system repaired • Advocate for “green” construction codes that encourage builders to use energy-efficient designs and building materials
EARTH DAY 2012:
BEYOND THE TAP
by Renée Victoria Hoyos
April is Earth Month. Earth Day, celebrated on April 22nd, has been set aside as a time to wonder anew at this beautiful place we live in, recommit to environmental protection, maybe even sign up for the municipal recycling program. Unfortunately, there are significant environmental concerns looming on the horizon that promise to affect not only us, but all future generations. Working together with courage and compassion, however, I believe that they can be addressed.
HEALTH+FITNESS | April 2012
One of the most pressing issues we face is that of water – its consumption and conservation. Clean water is not only crucial to our bodies, homes, businesses, and farms, it is essential to the creation of the energy we rely upon. The production of that energy requires prodigious amounts of water, however, regardless of the method that is used. For example, a fossil fuel plant needs 25 gallons of water to produce one kilowatt hour of energy, and the waste water generated during this process contains heavy metals and radioactivity which pose a contamination risk to our waterways. Geothermal energy requires 500,000 to 2,000,000 gallons of water in order to cool and heat the average home for a year. Biofuels, derived from corn, call for four gallons of water to create one gallon of fuel, along with the use of pesticides and fertilizers that contribute to the growth of ecological
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• Reduce your need for outdoor irrigation – for example, install rain barrels on downspouts for your garden watering needs; plant native plant species that are adapted to your area; and make sure your soil is well-aerated • Reduce water use (hot and cold) when doing your laundry; when possible wash clothes in cold water and dry them on a clothesline • If you are able to, replace your old energy-intensive appliances with new energy-efficient ones, and/or replace your old 3.5 gallon/flush toilet with a more efficient 1.28 gallon/flush toilet • Encourage Low-Impact Development, designed to keep our rivers and streams intact when planning new developments
Working together, we can and will create a cleaner environment that is sustainable for future generations!
Renée Victoria Hoyos is the Executive Director of the Tennessee Clean Water Network, a water advocacy organization working to empower Tennesseans to exercise their right to clean water and healthy communities. The Tennessee Clean Water Network is co-sponsoring the Duncan-Williams Dragon Boat Races on September 22nd. For more information, visit www.memphis.racedragonboats.com.
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HEALTH+FITNESS | April 2012
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S U RV I VOR STORY
A Leg Lost, A Life Restored Your eyes are automatically drawn to it – the bright red prosthetic device adorned with a giant cross and references to Bible verses (Philippians 4:13, Psalm 147:10-11) and strapped to the lower part of Kent Stoneking’s left leg. And that’s the way he likes it, because he’s got a story to share. Early in the morning on April 28th of last year, Stoneking was riding his motorcycle westbound on I-40 just as a horrific traffic accident was occurring less than half a mile ahead. An experienced rider, he took evasive action in order to avoid slamming into the cars in front of him, but road conditions forced him to lay the bike down … on top of his leg, snapping his tibia and fibula in several places and causing serious burns. Despite his terrible injuries, surgeons stated that they were almost certain that his leg could be saved, but only through a grueling series of six surgeries using muscle tissue, blood vessels, bones, and skin from other parts of his body for the reconstruction. Stoneking and his wife of 18 years, Amanda, began to have doubts that this was the best course of action for him, however, especially after discussing it with each other, friends, medical professionals, and amputees themselves; all the while praying extensively over the matter. Resolution came when Stoneking was informed by his surgeon that the best outcome he could expect from “saving” his leg would be regaining the ability to walk, possibly with a brace or a limp, following long months of physical therapy. His days of enjoying an active lifestyle filled with long-distance running and playing soccer would be at an end,and he would be reduced to becoming a spectator in the lives of his three energetic children. With that realization Stoneking describes himself as “totally at peace” with his decision – he would choose to have his leg amputated instead.
HEALTH+FITNESS | April 2012
Although Stoneking was diagnosed with Type I diabetes at the age of 11, making his ability to recover from such a traumatic injury followed by an amputation problematic, he says that his leg healed “beautifully,” with minimal complications. With the help of Skip Martin of Precision Prosthetics, physical therapist Ellen Markwell, and his own hard work and determination to recover the life he thought he had lost, in less than a year Stoneking has regained the ability, not only to walk, but to run, ride a bicycle, drive a car, and play soccer. He plans on participating in the upcoming Tour de Cure to benefit the American Diabetes Association, and has even agreed to run the St. Jude Memphis Marathon in December with his brother Kurt.
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Above all, Stoneking credits God with what could be termed his “miraculous” recovery from an injury that few might have walked away from. And with continued hard work, determination, and perhaps another Divine intervention, Stoneking may even convince his wife to allow him to resume one of his favorite activities — motorcycle riding. Interview by Jenifer Meeks. Photo by Allen Elliotte
The Tour de Cure: Why Will You Ride? Nearly 26 million children and adults in this country are diagnosed with diabetes every year. It is likely diabetes has touched your family, your friends – maybe even you. The American Diabetes Association, the nation’s leading non-profit organization dedicated to fighting the disease, will host its annual Tour de Cure at Mud Island River Park in Memphis on Saturday, April 28th . Held in 44 states nationwide, the event is designed for everyone from the occasional rider to the experienced cyclist, with 10-, 35-, and 62-mile routes available. Each route is equipped from start to finish with rest stops, food to fuel your journey, and fans to cheer you on while you support the ADA’s mission to prevent and cure diabetes and improve the lives of those affected by it. So come out and enjoy a fun day on your bike for a great cause!
Sign up today and Take the Ride of Your Life! For more information, call 1-888-DIABETES or visit www.tour.diabetes.org.
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HEALTH+FITNESS | April 2012
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GET FIT
THE BASICS: NUTRITION BEFORE, DURING, AND AFTER YOUR RUNS
by Marcia Scott
You’ve spent weeks or months preparing for a race; putting in the miles and training hard to cross the finish line. But have you paid attention to one of the most vital (and overlooked) components of any fitness regimen – nutrition? Your diet is vital to the success of all of your runs, so it is important to make a plan.
PRE-RUN NUTRITION:
Paying attention to what you eat prior to starting out will keep you from hitting that proverbial wall during a run or race. Never run on an empty tank! One or two hours beforehand, eat 75-100 grams of carbohydrates: for example, an English muffin with 1 tablespoon of jelly, a banana, and 1 cup of nonfat milk; or a whole grain bagel with 2 tablespoons of peanut butter, and 1 cup of a sports drink. If you are not comfortable eating that much prior to exercising – or just don’t have the time – try to consume 25-30 grams of carbohydrates (such as 1 gel or 1 banana), along with 8 ounces of water 30 minutes before you start out.
DURING ACTIVITY:
Proper hydration can make the difference between a great run and a miserable run. Consume 4-6 ounces of fluids every 15-20 minutes, rather than drinking according to thirst. Don’t be discouraged if this doesn’t come naturally to you. Many runners find this difficult in the beginning and must acclimate themselves. Runs that last longer than an hour call for a regular intake of carbohydrates so that the body can continue to produce energy – 30-60 grams of carbs per hour (based on body weight) is recommended. For example, an individual weighing 120 pounds might take one gel or one serving of energy chews every 45 minutes, while someone weighing 200 pounds would take one gel or energy chew serving every 30 minutes. Be cautious when mixing gels/chews with sports drinks, however, as this combination may lead to stomach distress; use water instead. There are also liquid calorie options for those who simply cannot stomach eating on the run.
HEALTH+FITNESS | April 2012
POST ACTIVITY:
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After completing a long workout, you must refuel your muscles so that they can recover. Protein is key, but carbohydrates are crucial as well. Try to eat something within 30-60 minutes of finishing your run, such as peanut butter on whole wheat toast with 12 ounces of nonfat milk; a turkey sandwich with 20 ounces of a sports drink; a smoothie; or a “recovery drink” like Hammer Recoverite, Fluid Recovery, or Endurox R4.
OTHER RACE DAY NUTRITION TIPS:
Never, never, never try something new on race day! Instead, use your training time to experiment with gels, bars, energy chews, and sports drinks to find out what works for best for you. Also, be sure to balance your calorie intake against your energy output in order to achieve peak performance, and make proper nutrition a priority!
Marcia Scott is a Running Coach at Fleet Feet, located at 4530 Poplar Avenue. Contact her at (901) 761-0078 or visit www.fleetfeetmemphis.com.
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GET FIT
SIX MOVES TO A SIX PACK
By Becca Marino and Christine Doyle Photography by James Cheney
3-Point Core Touches UPPER AND LOWER ABS! • Get into plank (push-up) position with your hands on a partner’s shoulders • Stabilize your shoulders and core • With your leg, reach out (pic. 1), back (start), underneath (pic. 2) • Once you get your rhythm, turn the tempo up or have your partner shake your leg • 5 -10X per side
Stuck Like Glue LOWER AB KILLER!
Running Man Abs TOTAL ABS!
• Place your elbows against your knees
• Position yourself with toes pointed towards the sky and arms reached out behind
• Have your partner grab your shins and rock back and forward • You must keep your elbows in contact with your knees! • Mix it up – slow, fast, or alternate legs as seen in pic. 2 • 30-60 seconds
• Focus on your coordination • Lift, bringing elbow to opposite knee slowly • Return to starting position and repeat opposite side • 20X per side
Leg Drops ABS AND BACK! • Person on bottom uses core to keep from lifting off ground
HEALTH+FITNESS | April 2012
• Person on top starts with legs straight up
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• Slowly lower legs 6-12 inches and back up again • 5 -10X
GET FIT Side Plank Rotations with High-Five OBLIQUES! • Begin with your elbow under your shoulder and top leg forward on ground • Reach and rotate under; feet pivoting • High-five partner at the top • 10-15X per side
Becca Marino, BS, NSCA-CPT, is a top-notch personal trainer, lifestyle coach, mentor and speaker who educates, motivates and inspires people to be their BEST! Me. She is the founder of Fitness INSPIRATION! Inc. (believeitbringitachieveit.com) & BWV INSIDEOut Inc. (bwvwarriors.com) Becca trains a variety of individuals and teams interested in doing their best to achieve their personal health and fitness goals. To Be your BEST! Me go to BestMeBootCamp.com or call 901.825.4883.
Plyometric Sit-ups • Begin with your feet 6-8 inches from your butt and hands across chest • Have your partner kneel on your feet if necessary • Perform a sit-up • Partner pushes you back toward ground at top of your sit-up • 30-60 seconds
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HEALTH+FITNESS | April 2012
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F I T T R AV E L
SMOKY MOUNTAIN HIGH Check in to Tennessee’s most exclusive hotel and you won’t find a mint by your pillow. Your welcoming guest gift is much better: a two-gallon galvanized metal bucket! Only 30 yards from your bunkhouse, behind the kitchen shack, there’s an outdoor water spigot. There, most marvelous of blessings, you fill your bucket with hot water to clean up with before dinner. Provided, of course, that you remembered to bring a towel and washcloth. Don’t wait until dark to fill your bucket because there are no lights outside the cluster of wooden cabins on the steep mountain slope. There is also no electricity, sink or toilet in our log cabin, built in 1926.
Two hundred years ago, the Cherokee Indians retreated into the Smoky Mountains to escape the white traders hawking trinkets and firewater in exchange for the freedom to roam the misty peaks that touch the clouds. Our motives were pretty much the same: if we avoid the merchants as we drive through Sodom and Gomorrah (commonly known as Pigeon Forge and Gatlinburg), we can escape into the park.
HEALTH+FITNESS | April 2012
The modern temptations were almost too great: Who can resist free samples of moonshine whiskey, the Hollywood Stars Cars Museum and Ripley’s Believe It or Not Museum? We almost yielded to the dinner entertainment shows hawked on billboards lining the route to the park. Shows like Dolly Parton’s Dixie Stampede (horses and country music) and Lumberjack Feud (the advertisement shows angry mountain men with axes, facing each other menacingly) draw big crowds. However, my wife reminded me that all-you-can-do hiking, and not all-you-caneat buffet-ing, was the reason for our being here.
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Instead of sleeping in a tent in the cold rain, we were shown our very own double-bed bunk with clean sheets, a wool blanket and a propane heater! Temperatures on the mountain can vary by 20 degrees or more with the valley below; the high has never hit 80 degrees. We enjoyed the ample dinner, served family-style and announced by a clanging metal triangle at the door of the dining lodge, which holds about 45. Seated at long tables, strangers from all over the country shared stories about the joys and hardships of hiking.
t Room service at Tennessee’s mos ket. buc a with exclusive hotel begins
My wife and I spent months hoping to get a reservation at LeConte Lodge, the highest hotel in the eastern United States at an altitude of 6,360 feet. It is the ONLY lodging in the Great Smoky Mountains National Park: rooms usually must be reserved a year in advance and can only be reached via a five-mile hike. UP.
Most visitors succumb to the neon lure of the “Las Vegas for families” that surrounds the park. According to a 2010 University of Michigan study, the Smoky Mountain park is not only tops in visitors (nine million in 2010) but leads in retail spending with $818 million in 2010, far ahead of second place Grand Canyon ($415 million) and third place Yosemite ($354 million). The garish shopping, buffet dinner shows, cable car rides and Dollywood’s amusement park seduce most tourists. Fewer than two percent of park visitors waddle more than 100 yards from their auto. LeConte Lodge is snowed in all winter and opens in March, when we made our ascent. Guests are warned that sudden snow storms may make spring climbs dangerous, but hardy adventurers can make it to the top by repeating the powerful mantra given only to lodge guests: “My bunk is pre-paid and non-refundable.” With our backpack loaded with gear and snacks, we spent five hours getting up the mountain, stopping often for photos of incredible views. We grabbed cables bolted along the cliff face to keep from sliding off narrow rocky ledges. When we reached the lodge, we were overwhelmed with pampering.
By Michael Goode
By “hiker’s midnight,” or nine o’clock, my wife and I were in bed. Our cabin had a kerosene lantern providing almost enough light to read by, except we were too tired to read, and too tired to shower before bed, which is fine, because there was no shower. We were warned to not keep trail snacks in our cabin, instead to use the metal bins in the office cabin because we wouldn’t want bears coming into our cabin at night, would we?
Why did we want to hike up this mountain? We had asked ourselves this question when we struggled against the giant gravity field on the trail near the mountain’s top, which doubles the weight of hiker backpacks. We asked the question again as we lay warm in bed, dreading the journey to the toilet shack. We were cautioned to keep our flashlight on and to make plenty of noise because we wouldn’t want to come upon a bear, would we? So, why had we come here? Perhaps the lure of LeConte Lodge is that we conquered a mountain that most mortals can barely glimpse over the tops of hundreds of billboards. We had earned the right to stay here. After a big breakfast the next morning, we postponed our hike down to wait on the arrival of the llama supply train. The llamas leave loaded with garbage from the kitchen and dirty sheets from the cabins. Our sore feet caused us to hatch an escape plan down: we’ll roll ourselves up in sheets! But this was foiled when we learned that 100 pounds is the llama’s weight limit. Heck, our boots weigh that much! Before our descent, we made a final hike to the summit, two-tenths of a mile above the lodge. A cold breeze was blowing, and we gazed in awe at the early sun’s light casting deep shadows in the valleys far below. By conquering the trail, we had become One with the Mountain. Glimpsing the town of Gatlinburg far below, we couldn’t help wondering about the question that has plagued us here in the wilderness: What was that Lumberjack Feud all about anyway? The small individual cabins are nest led on the slope near the top of Mt. LeC onte.
Michael Goode, founding editor of H&F, is now retired. He thinks that climbing Mt. LeConte should be on everyone’s “bucket list.” Details about reservations at Tennessee’s most exclusive hotel are at lecontelodge.com. YouTube has numerous videos of the lodge and grounds.
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W E E K E N D WA R R IOR S
Mary-Ellen Kelly AGE: 40-something OCCUPATION: Graphic designer & artist SPORT: Running FAMILY: Husband: Rich; Sons: Porter (7) and Forrest (3); Jackie (cat) LATEST WEEKEND WARRIOR EVENTS: 2012 Sylamore 50K Trail Run—1st place female. Germantown Half Marathon—female Masters Winner FAVORITE FITNESS ACCOMPLISHMENT: To date, running (and winning!) the Sylamore 50K Trail Run. I have never run that far in my life and my recent training did not lead me to think running the whole distance and winning the 50K in sub 5 hours was possible. I ran a lot in my 20s and 30s and accomplished quite a bit. Since the kids, I have happily put my running on the back burner. I am thrilled to have won the Sylamore 50K off my strength and dedication to simply staying in shape. LIKES: I have been running competitively since high school. There’s nothing I dislike about running. MOTIVATION: I love being outside, if just for a little bit, to experience the day. I am motivated daily to be a part of it and I am constantly inspired by life all around me. PRE-RACE RITUAL: Coffee TRAINING TIPS: Weights, religiously. EATS: The NY Club from Fino’s, made by Deidre. This was my first taste of Memphis (back in September ‘98).
“I am thrilled to have won the Sylamore 50K off my strength and dedication to simply staying in shape.” SHOP: Isabella
HEALTH+FITNESS | April 2012
GEAR: Brooks Running & Trail Shoes. They sponsored me from 1996 until last October! (I hadn’t raced much or won anything noteworthy in the last eight years). I need to get them back!
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DRIVE: A VW, of course! MUSIC: I just started to use my iPod regularly. I love it! I think it makes a huge difference in keeping you psyched during a run and aggressive with your training. I love all kinds of music, but I have a penchant for old school punk, disco and New Wave. BUCKET LIST: I love the U.S.! I want to visit and stay overnight in all 50 states. To date, I’ve checked 43 states off my list, including Hawaii & Alaska. VICE: Not telling! Well, ok, if you must know … Thirsty Thursdays. MANTRA: If it were easy, everyone would do it. Interview by Hailey Thomas. Photo by Sarah McAlexander.
FAST, GREEN, FUN, RUGGED…
Find Your Lifestyle at Dobbs.
See Kevin Riche, General Sales Manager, for low prices and payment options to fit your lifestyle. Kayaks provided by Dick’s Sporting Goods at Winchester location.
Staying well starts at Wellness…
ChurchHealthCenter.org Church Health Center Wellness | 901.259.4673
HEALTH+FITNESS | April 2012
Located in the heart of Midtown and open to the entire community, Church Health Center Wellness is more than a gym – it’s a supportive community focused on helping you reach your health goals.
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W E E K E N D WA R R IOR S
Rich Kelly AGE: 40-something OCCUPATION: Supply chain operations SPORT: Road and trail running FAMILY: Wife: Mary-Ellen Kelly; Sons: Porter (7) and Forrest (3); Jackie (cat) LAST WW EVENT: Wade’s Big Adventure in November 2011; I ran the whole race with my friend as training for the St. Jude Marathon in December 2011, but did not finish—at 16 miles a tight hip that I couldn’t loosen up caused me to quit. FAVORITE FITNESS ACCOMPLISHMENT: Despite my wife’s (Weekend Warrior Mary-Ellen Kelly) running success, I’ve won more ultras than her! LIKES/DISLIKES: I love getting on the trails, but wish I lived closer to them! MOTIVATION: Seeing my friends run good races; setting an example for my sons. UPCOMING EVENT: I’m trying to stay healthy and train, so I can pace a friend for the second half of the Leadville 100 Miler in August. TRAINING TIPS: Run hills, stretch regularly, and get a running partner.
“Despite my wife’s running success, I’ve won more ultras than her!” HEALTH+FITNESS | April 2012
BEST EATS: Gus’s Fried Chicken, Fino’s, Gibson’s Donuts
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WW GEAR: Brooks! DRIVE: VWs—Rabbit, Fox, Jetta, Passat, I’ve had them all! BUCKET LIST: Visit every state in the U.S. (I’ve got about 10 to go); run the Boston Marathon again. ONE THING PEOPLE DON’T KNOW ABOUT YOU: I just got my first cell phone in February. FAVORITE INDULGENCE: Sweets—donuts, cookies, cake, ice cream—all of it!
Interview by Hailey Thomas. Photo by Sarah McAlexander.
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Dr. Lendermon attended the University of Tennessee Physical Therapy School and then also went on to attend the University of Tennessee School of Medicine, graduating in 1996. Dr. Lendermon completed her residency at the American Sports Medicine Institute in Birmingham, Alabama. She holds memberships in the American Association of Sports Medicine and the Tennessee Academy of Family Practice. She is also a devoted runner and participates in many marathons in cities including New York, Boston, and Chicago.
901.850.5756 | 9950 Crooked Creek Dr. | Collierville, TN 38017
HEALTH+FITNESS | April 2012
Don’t miss another day. Come in and see us. It’s important.
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N U T R I T ION
NUTRITION TOPICS THAT MATTER WHAT IS DHA AND WHY IS IT IMPORTANT?
IS CANNED SALMON AS HIGH IN DHA AS FRESH?
Docosahexaenoic acid (DHA) is an omega-3 essential fatty acid, and a main structural component of the brain and eyes. DHA occurs naturally in breast milk and is important for healthy visual and mental development throughout infancy.
Four ounces of canned salmon has approximately 2115 mg of DHA – much more than four ounces of fresh Atlantic salmon, which contains 824 mg of DHA.
CAN YOU SUGGEST SOME HEALTHY PRE-PACKAGED FOODS? • Organic granola contains whole grains and is high in omega-3 fatty acids. It makes a delicious snack by itself or can be added to yogurt and fruit. • Greek yogurt is low in calories and high in calcium, and makes a great snack or dessert. • Pumpernickel wraps are low in calories and packed with almost 10 grams of fiber. They are great for making sandwiches. • Whole grain pasta is loaded with fiber; a gluten-free variety is also available.
GIVE QUINOA A WHIRL! by David Thornton
HEALTH+FITNESS | April 2012
Spring is here and (again) I’m in the mood for South of the Border flavors. This month I’ve decided to share a super-simple salad recipe using quinoa – but what is quinoa, you ask? Simply put, it’s one of Mother Nature’s “Super Foods,” high in protein, amino acids, magnesium, and iron. Although it resembles a grain, with its quick-cooking, cereal-like seeds, it is more closely related to spinach, and has a nutty, crunchy flavor that works equally well in hot or cold dishes. I’m crazy for quinoa, and more people are getting onboard all the time. Although it used to be difficult to find, now you can get it at almost any full-service grocery store. Once you try this simple quinoa salad, you’ll soon be experimenting with quinoa in many other dishes (I even use it in my chili).
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• Low-fat spray salad dressings are lower in calories and fat than bottled varieties. • Lettuce – unpack the bag and load up your salad bowl. Remember, toppings are often what add fat and calories to your salad. • Frozen veggies and fruits are not only convenient, but often retain nutrients better than fresh. Take out what you need and return the rest to the freezer for later.
INGREDIENTS
— 1 cup quinoa
— 2 cups water
— 1 red bell pepper (diced)
— 1 cucumber (seeded and diced)
— 1 vine-ripened tomato (diced)
— 1 teaspoon jalapeno (minced)
— 1 teaspoon garlic (minced)
— 2 Tablespoons cilantro (chopped)
— 3 Tablespoons lime juice
— 1 Tablespoon olive oil
DIRECTIONS Simmer the quinoa in water covered for approximately 15 minutes, or until the quinoa soaks up all of the liquid. While the quinoa cooks , mix all the other ingredients together in a large bowl. Set aside in the refrigerator. When the quinoa has finished cooking, allow it to cool. When it has cooled completely, mix it with the other ingredients in the bowl. Season with salt and pepper and serve garnished with a couple slices of avocado.
David Thornton is a Memphis chef, food writer, and blogger. You can follow him on Twitter @chefskater; or for more cooking secrets, demo videos, and recipes, explore his website/blog at www.fleetvegan.com.
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
Sophisticated Food In CASUAL Atmosphere.
Valet Parking Available Nightly 120 Monroe Avenue, Downtown 901-527-7085 www.McEwensOnMonroe.com
HEALTH+FITNESS | April 2012
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F I T PL AT E
Grilled Herb Chicken with Kalamata Olives, Cherry Tomatoes, and Feta Cheese
by Jennifer Chandler
A good relish can make an everyday chicken breast into a showstopper. This Greek-inspired tomato relish is just such an example.
For the Greek Tomato-Olive Relish:
— 1 cup cherry tomatoes, quartered
— 1/4 cup Kalamata olives, pitted and coarsely chopped
— 1/4 cup finely diced red onion (1/2 small onion)
— 1 tablespoon olive oil
— 1 teaspoon red wine vinegar
— Kosher salt and freshly ground black pepper
— 1/4 cup crumbled feta cheese
— 2 tablespoons thinly sliced fresh mint
For the Herb Chicken:
— Vegetable oil, for the grates
— 4 boneless, skinless chicken breasts (about 1 1/2 pounds)
— 4 tablespoons dried Italian seasoning
— Kosher salt and freshly ground black pepper
TO MAKE THE GREEK TOMATO-OLIVE RELISH: Place the tomatoes, olives, red onion, oil, and vinegar in a medium bowl. Toss to combine. Add the feta cheese and mint and gently toss to combine. Season with salt and pepper to taste. Refrigerate until ready to serve. TO MAKE THE HERB CHICKEN: Preheat a clean grill to medium-high with the lid closed for 8 to 10 minutes. Lightly brush the grates with oil. Season both sides of the chicken with the Italian seasoning, salt, and pepper. Place the chicken on the grill. Close the lid and cook, turning once, until no longer pink in the middle, 6 to 8 minutes per side. TO SERVE: Place the chicken on the plate and top with a generous spoonful of the tomato-olive relish.
HEALTH+FITNESS | April 2012
Serves 4.
COOKING TIPS: To evenly cook boneless, skinless chicken breasts, I suggest pounding them to a uniform thickness before grilling. Dried Italian seasoning is a mixture of several dry herbs. To make your own, combine 1 tablespoon each of dried basil, dried parsley, dried oregano, dried marjoram, dried thyme leaves, dried rosemary, and dried sage. Store in an airtight container in a cool, dark place for up to six months. DO-AHEAD: The tomato-olive relish can be made 4 hours ahead. Store covered in your refrigerator until ready to serve. VARIATION: Fresh basil would be a delicious substitute for the fresh mint.
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This recipe is from Jennifer Chandler’s latest cookbook Simply Grilling:105 Recipes for Quick & Casual Grilling. Chandler will be signing copies of her book on April 26th at 6 p.m. at The Booksellers of Laurelwood and May 10th from 11 a.m.–2 p.m. at Babcock Gifts. For more information, visit www.cookwithjennifer.com.
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3485 Poplar Avenue | Suite 220 | Memphis
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RegionalHVC.com
HEALTH+FITNESS | April 2012
Are Your Legs Cramping Your Style?
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APRIL E VENTS SUNDAY, APRIL 1, 8:00AM Ali Mills 5k Benefitting kids and families at St. Jude Children’s research Hospital Collierville, TN www.racesonline.com SUNDAY, APRIL 1, 2:00PM Memphis Catholic “Education That Works” Out 5k Run/Walk Benefitting the school whose corporate internship program, “Education That Works”, assist urbancentered students in being able to afford a Catholic education and provide them with real world experiences to help them make a connection between their education and future opportunities. Memphis, TN www.racesonline.com SATURDAY, APRIL 7, 9:00AM 24th Anniversary Wolfman Duathlon This is a 3 Mile Trail Run 6 Mile Mtn Bike 1 Mile Trail Run Memphis, TN www.racesonline.com SATURDAY, APRIL 7, 9:00AM Special Kids and Families 2012 Bunny Run Benefitting special kids and their familes Memphis, TN www.racesonline.com SATURDAY, APRIL 7, 8:00AM Ride into Spring Benefitting Youth Villages in Memphis Bartlett, TN www.racesonline.com SATURDAY, APRIL 7, 9:00AM Bunny Hop Run/ Walk for Relay for Life (3rd Annual) Benefitting Relay for Life (American Cancer Society) Millington, TN www.racesonline.com SATURDAY, APRIL 7, 2:00PM Marion 5k Family Fun Run This race will have entertainment fun for kids and adults! Marion, AR www.racesonline.com
HEALTH+FITNESS | April 2012
SATURDAY, APRIL 7, 8:00AM Flock Around the Block This race was organized to help raise money in order to help fight poverty in Hernando, MS Hernando, MS www.racesonline.com
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SATURDAY, APRIL 13, 7:00AM Dash-n-Splash This race is a 2 mile run / 400 yard swim Bartlett, TN www.racesonline.com SATURDAY, APRIL 13, 7:00PM Opening Eyes to Autism Benefiting little kids with special needs served by the Harwood Center Memphis, TN www.racesonline.com
SATURDAY, APRIL 21, 8:00AM 2012 Mid-South MUD RUN 5k Challenge Benefitting the Navy-Marine Corps Relief Society Fund Drive Millington, TN www.racesonline.com SATURDAY, APRIL 21, 8:00AM Global Gogirl ON THE RUN 5k Benefitting the Global Gogirl ministry Southaven, MS www.racesonline.com
SATURDAY, APRIL 14, 9:00AM John “Bad Dog” McCormack Memorial 5k Benefiting the Ronald McDonald House of Memphis Memphis, TN www.racesonline.com
SATURDAY, APRIL 21, 8:00AM Red Oak Lake 5k Run Walk Benefitting the Faith Arlington Student Ministry World Changers Trip to East St. Louis, IL Cordova, TN www.racesonline.com
SATURDAY, APRIL 14, 8:00AM Charles Finney Ride This is a biking race Memphis, TN www.racesonline.com
SATURDAY, APRIL 21, 9:00AM Youth Villages 5k Benefitting Youth Villages Memphis, TN www.racesonline.com
SATURDAY, APRIL 14, 8:30AM Memphis Farmer’s Market 5k Crop Hop Celebrating our 7th season and our ongoing mission of health and wellness Memphis, TN www.racesonline.com
SATURDAY, APRIL 21, 10:00AM Maria Montessori School Canoe and Kayak Race This race is a 1 mile and 2 mile canoe and kayak race! Memphis, TN www.racesonline.com
SATURDAY, APRIL 14, 9:00AM Rebel Run 5k Enjoy a morning run in the country! The course is great for all levels of runners/walkers. This event will take place on a mostly flat course with beautiful scenery. Millington, TN www.racesonline.com
SUNDAY, APRIL 22, 2:00PM Earth Day 5k Fun Run Celebrate Earth Day by running this fun run at Shelby Farms! Memphis, TN www.racesonline.com
SATURDAY, APRIL 14, 9:00AM Gizmo Run for Kids This is a Saint Jude walk/run 1 mile for the kids Memphis, TN www.racesonline.com SUNDAY, APRIL 15, 8:00AM Los Locos Duathlon and 1 Mile Kids Run Benefitting the YMCA of the Mid-South Memphis, TN www.racesonline.com SATURDAY, APRIL 21, 9:00AM “Cycle for Safety” in Memory of Cory Horton This race is in Memory of Cory Horton and to help educate everyone on bike safety Collierville, TN www.racesonline.com
SATURDAY, APRIL 28, 8:00AM Dash for Dad Half-Marathon Benefitting research for Prostrate Cancer Memphis, TN www.racesonline.com SATURDAY, APRIL 28, 8:00AM 7th Annual Healthy Kids Day 5k Benefitting the We Build People campaign Olive Branch, MS www.racesonline.com SUNDAY, APRIL 29, 2:00PM Bon Lin Blazing 5k Race & Fun Run This race is organized to encourage our students, families, faculty and community to develop an active, healthy lifestyle and also raise funds to support our PTSA and school Bartlett, TN www.racesonline.com
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Expires 4/30/12
may 18, 2012 www.downtownmemphis.com/biketowork
Hire Yvette Smith Memphis Leading Personal Trainer! Call Now!
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HEALTH+FITNESS | April 2012
Make a Positive Investment in Your Health and Fitness TODAY!
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03.25.12
PHOTO F I N I S H
KICK IT 5K
BENEFITING THE HERB KOSTEN PANCREATIC CANCER RESEARCH FOUNDATION
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1. Katrina Mckinney and Mary K. Levi
6. April Jarrett
2. Jeff Mcevoy
7. Nikki Benedetti
3. Michelle Brillaud
8. Mike Grey, Donna Grey, Kris Clinton, and Fran Gozales
4. Angelia Skipper
9. Vicki Cochran, Kathy Lawhan, and Brenda Greene
5. Taylor Payne
10. Nikki Lawhan and Kaitlyn Lawhan
Photos taken by: JEN RUSSELL jen.russell7@gmail.com lifeiscreative.weebly.com
HEALTH+FITNESS | April 2012
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03.11.12
PHOTO F I N I S H
RUN FOR THE IRISH 5K BENEFITING IRISH ARTS IN MEMPHIS
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1. Miriam Hankins
6. Benita Taylor
11. Angel Molino
2. Nick Green
7. Bobby Gallagher
12. Jerry Mccommon
3. Egan Webster
8. Kyle Mccarthy
13. Angela Freeman
4. Jonathan Strasser
9. Micah Kiletico
5. Megan Davis
10. Taylor Babb
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Photos taken by: JEN RUSSELL jen.russell7@gmail.com lifeiscreative.weebly.com
Injuries don’t happen by appointment.
My Urgent
Ortho ACUTE INJURY WALK-IN CARE
Because time is of the essence, Memphis Orthopaedic Group now offers urgent care for every member of the family.
4 Walk-in Clinics - All Day & After Hours 4 No Appointment Necessary 4 All 4 locations staffed by Board Certified Orthopaedic Surgeons Daily Walk-In Monday - Friday 9am - 4pm at All 4 Locations
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3980 Covington Pike, Ste. 200
Germantown Office
8040 Wolf River Blvd., Ste. 100 1325 Eastmoreland Ste. 260
Riverdale Office
4816 Riverdale Road
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