MARCH 2012
The
Food Issue
What the labels really mean End the Guilt why we crave the bad
Get your Rear in Gear! Colon Cancer Awareness with Dr. Justin Monroe
Spring Training – Run your first 5k – 8 weeks to a triathlon
Dominate. Our sports medicine team is focused on getting you back in the game. Your care begins with our fellowship trained sports medicine orthopaedic surgeons and our physical therapists designing the optimal rapid recovery plan for you. We care for patients with a multitude of sports injuries. Discover more about our sports medicine team and how we can get you back in the action by visiting us online at www. orthomemphis.com
901.259.1600 www.orthomemphis.com Sports
Spine
Hand
Joints
6286 Briarcrest Avenue
A division of MSK Group, P.C.
Tumors
Foot & Ankle
Dean Jameson, M.D., Randall Holcomb, M.D., David Deneka, M.D., Tim Krahn, M.D., Tom Giel, M.D., and Kenneth Weiss, M.D. Fellowship Trained Surgeons
Memphis, TN 38120 Bourland Holcomb Jameson Krahn Neel Cole Sorensen Dowling Murrell Weiss Deneka Heck Patterson Fletcher Giel Massey
health+fitness | March 2012
3
h+f march 12 C olon Health
28 Triathlon Training
16 years + running strong Publisher Amy Goode
14 Sports Medicine
amygfitness@comcast.net
901.218.4993 CONSULTANTS Executive Editor Hailey Thomas
16 Pellet Therapy
hailey@memphishealthandfitness.com
901.335.6005 Advertising & Marketing Amy Goode 901.218.4993
18 Are you too Healthy
for your own good?
Hailey Thomas 901.335.6005
20 F it Kid
Copy Editor Jenifer Meeks Webmaster Amy Pickle Graphic Design Lori Allen Brian Williams
30 W eekend Warriors
Teresa & Forrest Owens
34 Nutrition:
Food Label Tricks
36 Diet:
Eating Addictions
38 Wellness:
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 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.
health+fitness | March 2012
Why We Eat Bad
4
40 Fit Plate Recipe:
Black Bean and Sweet Potato Tamales
22 Cover Story:
Justin Monroe, M.D.
26 Run your First 5K
On the Cover: Justin Monroe, M.D. Photo by: Sarah McAlexander
IN EVERY ISSUE 6 starting line
42 events Calendar
8 fit news
44 Photo Finish
h+f team Amy
When not beating the streets to promote health and fitness, Amy enjoys walking Midtown’s Green Line with her daughter Emma. Her favorite part of magazine publishing is sharing success stories with readers.
Retire…from work. Reignite…your life. Haile
y
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.
Your retirement is just that: the end of a satisfying career…and the start of something new, something revitalizing.
L isa
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.
L ori
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.
M
e ac ra
And to enjoy your new beginning, you’ll need a plan.
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.
With a solid retirement plan, you can build the resources for your journey. A financial advisor can provide the assistance you need to build strategies and take action toward your specific goals and aspirations. Call your Waddell & Reed financial advisor today and ask about creating your personal retirement plan.
Investing. With a plan. Waddell & Reed, Inc. 15115 (02/12)
Member SIPC
PAMELA PITTS Financial Advisor Waddell & Reed, Inc. 6060 Poplar Ave Suite 450 MEMPHIS, TN 38119 Phone: 901-685-2700, Fax: 901-685-2716 ppitts@wradvisors.com | www.waddell.com
er Je ni f
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 Now you don’t have to wait weeks for your outpatient surgery with Baptist Germantown Surgery Center Baptist Germantown Surgery Center is a state of the art ambulatory surgery center with a 99% patient satisfaction rating. Accredited Facility
Services
BGSC has successfully completed a rigorous accreditation process by the Joint Commission.BGSC continues its dedication to critically evaluate its own performance.
BGSC offers services in Orthopedic Surgery, General Surgery, Podiatry, Ear, Nose and Throat, Balloon Sinuplasty, Pain Management, Gynecology and Opthamology.
Baptist Germantown Surgery Center
health+fitness | March 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!
(inside Baptist Rehabilitation Hospital) 901.757.3400 | 2100 Exeter Rd. #101 | Germantown, TN 38138
facebook.com/MemphisHealthFitnessMag
please recycle
baptistgermantownsurgerycenter.com
5
s ta r t ing l ine
Boost your Metabolism, Burn Calories Naturally Spring is here … so before you bust out your bathing suit, lose weight with these natural metabolism boosters. Cacao nibs: Where chocolate comes from, cacao nibs increase energy, improve mood, and decrease appetite. They are also a terrific source of magnesium. Nibs have stimulant properties, so pop a small handful in the morning and let nature work its milagro!
Lean Cuisine Sesame Chicken My friend lives on Lean Cuisines. She thinks the frozen dinners are “health food” simply because they are lower in calories. Yes, they are low in calories – as well as fiber, whole grains, fruits, and vegetables. They are also high in sodium, preservatives, and trans fats. In fact, after reading over 90 of the ingredients that comprise Lean Cuisine’s “healthy” Sesame Chicken, I lost count – but you can give it a try. -H.T.
Apple cider vinegar: Pour ½ to one shot glass of apple cider vinegar into 16 ounces of ice cold water to jump start your metabolism and improve digestion.
Blanched Spaghetti (water, Semolina), Sesame Breaded Chicken Tenderloins (cooked Chicken Tenderloins, Water, Seasoning (dried Soy Sauce {soybeans, Wheat, Salt}, Maltodextrin, Fructose, Salt, Autolyzed Yeast Extract, Flavor, Modified Corn Starch, Mixed Triglycerides, Chicken Broth Powder, Wheat Dextrin, Contains Less Than 2% Butter {cream, Salt}, Carrots, Chicken Fat, Citric Acid, Cornstarch, Sesame Oil, Sugar, Tapioca Dextrin), Isolated Soy Protein, Modified Rice Starch, Roasted Sesame Oil, Sodium Phosphates, Salt. Battered And Breaded With: Water, Bleached Wheat Flour, Yellow Corn Flour, Bleached Enriched Wheat Flour (niacin, Reduced Iron, Thiamine Mononitrate, Riboflavin, Folic Acid), Sesame Seeds, Modified Corn Starch, Salt, Leavening (sodium Bicarbonate, Sodium Aluminum Phosphate, Monocalcium Phosphate), Nonfat Dry Milk, Dextrose, Soybean Oil, Partially Hydrogenated Soybean And/or Cottonseed Oil, Yeast, Dried Onion Powder, Dried Garlic Powder, Dried Whole Eggs, Extractives Of Paprika, Oleoresin Paprika And Annatto. Breading Set In Soybean Oil.), Water, Green Beans, Plum Sauce (sugar, Salted Plums, Water, Rice Vinegar, Modified Cornstarch, Ginger, Citric Acid, Sodium Citrate, Chili Peppers, Xanthan Gum, Contains Wheat, Soybeans), Red Peppers, 2% Or Less Of Sugar, Sesame Oil, Soy Sauce (water, Wheat, Soybeans, Salt), Modified Cornstarch, Garlic Puree, Sesame Seeds, Dehydrated Soy Sauce (soybeans, Salt, Wheat), Vinegar Concentrate (rice Vinegar, Corn Syrup, Natural Flavor), Spice.
health+fitness | March 2012
REGINELLI RECOMMENDS
6
Valley of the Moon Cabernet Sauvignon has all the qualities of a marathon runner: it’s a delicious red wine that can go the distance. With intense flavor, color, and legs with stamina, this wine is ready to drink and can be consumed alone. $20 See Wine Enthusiast Mary Catherine Reginelli at Pyramid Wine and Spirits, located at A.W. Willis, Suite 101. For more information, visit pyramidspirits. com, or call (901)578-2737.
camp. it’s what’s for summer. register today your kids today. ages 5-12. teen camps also available. ymcamemphis.org
� � � � � � � �
AdmiSSion to WeigHtLoSS CHALLenge iS onLy $99, WHiCH inCLudeS: — 8-week membership to omni Health & Fitness Center — 8 group Bootcamp classes with Personal trainer — 2 Fitness Assessments — 2 Personal training Sessions
enrollment begins march 1-28, 2012 8-Week Weightloss Challenge begins march 28 and ends may 23, 2012
3960 S. Houston Levee Rd. • Collierville 901.854.8998 • omnifitnesscenter.com
health+fitness | March 2012
CALL noW! 901.854.8998
7
� � � � � � � �
AdmiSSion to WeigHtLoSS CHALLenge iS onLy $99, WHiCH inCLudeS: — 8-week membership to omni Health & Fitness Center — 8 group Bootcamp classes with Personal trainer — 2 Fitness Assessments — 2 Personal training Sessions
enrollment begins march 1-21, 2012 8-Week Weightloss Challenge begins march 21 and ends may 16, 2012
3960 S. Houston Levee Rd. • Collierville 901.854.8998 • omnifitnesscenter.com
health+fitness | March 2012
CALL noW! 901.854.8998
7
f i t ne w s
All About Bikes is Bringing Biking Back Memphis’ newest bike shop, All About Bikes, promises its customers a unique shopping experience as well as the best quality, prices, and service available. They can fit you with the perfect bike, while offering complete in-house bicycle service and repair. They also carry a full line of bicycling accessories, including tires, pumps, lights, tools, and hydration. You can even enjoy popcorn and
Frank Fournier and Victor Ghosheh opened All About Bikes at 621 S. Mendenhall in February.
coffee in the lounge area while you wait. From beginner to expert, All About Bikes has your biking needs covered. All About Bikes is located at 621 South Mendenhall. For more information, call (901) 767-6240, or visit their website at www.allaboutbikesllc.com.
Art Show benefiting Church Health Center La Paloma Treatment Center will host Heroes in Recovery, an evening of art and music to benefit the Church Health Center. The show will take place from 4 to 7 p.m. on Thursday, March 29 in its facility at 2009 Lamar Avenue.
health+fitness | March 2012
This event is free and open to the entire community and will feature the musical stylings of John Kilzer, as well as the artwork of Michael Warren and others. Refreshments will be served and tours of the facility will also be available.
8
“We are excited about bringing the entire community together in a celebration and expression of recovery,” said CEO of La Paloma Treatment Center, Paige Bottom. “And we are proud to be partnering with the Church Health Center.” For more information about La Paloma Treatment Center, visit LaPalomaTreatment.com or call (901) 726-6053. For more information about the Church Health Center, visit ChurchHealthCenter.org.
Buy 1 clear+brilliant treatment and get one FREE
Savings of $480
@LABODYWELLNESS
health+fitness | March 2012
Become a fan
Treasure your SKIN & save!
9
f i t ne w s
Local Veteran is a Hero at the Senior Olympics Over the course of his career, Marine Dean Tutor has earned seven air medals and a Purple Heart during 105 combat missions. Always a competitor, he began playing softball in the Senior Olympics in 2000. Twelve years and over 200 gold, silver, and bronze medals later, Dean is still going strong, having participated in events including horseshoes, tennis, track and field, basketball, swimming, 5K runs, and 5K cycling. He has been awarded the Outstanding Athlete award for his age division nine times by the Memphis District Olympics, and participated nationally in the long jump on four occasions, placing 6th in the nation in San Francisco and 11th in the 2011 Houston Nationals. He recalls his proudest moment in Houston as earning a bronze relay medal along with teammates from Georgia, Texas, and New Mexico. Dean believes his participation in the Annual Senior Olympics has helped him to maintain good health and encourages others to get involved. This year is a qualifying year for 2013’s National Senior Games in Cleveland, Ohio. Go for it! The Memphis District of the Senior Olympics includes Shelby, Fayette, Lauderdale, and Tipton Counties. The events, which take place April 16-27, are open to ages 50+. To register, call (901) 576-4255, or visit www.tnseniorolympics.com.
2012 National Start Walking Day Event
health+fitness | March 2012
Wednesday, April 4th is National Start Walking Day, a day set aside by the American Heart Association to encourage employees nationwide to wear sneakers to work and take at least 30 minutes out of their day to get up and walk. It’s a great way to raise awareness of the AHA’s Start! movement, and to give your co-workers a friendly push toward a healthier lifestyle.
10
Events will be held at LifeTime Fitness from 4 p.m. to 7 p.m., and will include instructor-led mini-sessions as well as group walking activities. LifeTime Fitness is located at 3470 South Houston Levee Road in Collierville, TN. For more information about National Start Walking Day activities and times, call (901) 853-9393, or visit clubs.lifetimefitness.com/Collierville/11267.
Show off your legs again with...
Varicose Vein Treatment Minimally invasive. No scar. Just great legs. Get dramatic results without drastic measures. Banish varicose veins without painful surgery and lengthy downtime. • 45 minute procedure with no general anesthesia or hospitalization • Relief from swelling, pain, ulcers & discoloration • Covered by most insurance carriers
"My legs hurt all the time. They were tired and achy. I couldn't keep them still when sitting. I had the endovenous laser treatment done and my symptoms have improved. I would recommend anyone to Memphis Vein Center."
“I had excruciating pain for 10 years! After having the varicose laser procedure with Dr. Arcot, my PAIN has gone. I can finally go back walking everyday without any pain!”
Memphis ein Center 6005 Park Ave., Suite 225-B Memphis, TN 38119
PHONE: 901-767-6765 FAX: 901-767-9639
“I came to Memphis Vein Center, and I had suffered from venous stasis for years. I’m a nurse, and I had constant pain in my leg. After treatment with Dr. Arcot, my leg looks really good with very little pain. I have already referred my sister to him. Great job Dr. Arcot and all your staff!”
health+fitness | March 2012
For a free screening, contact
11
he a lt h y l i v ing Ask Paul Bierman, M.D. What are the symptoms of colorectal cancer? Colorectal cancer often has no symptoms until the disease has progressed beyond its earliest stages. Some potential signs and symptoms of colorectal cancer to watch for and ask your physician about include: — A change in bowel habits such as diarrhea, constipation, or narrowing of the stool that lasts for more than a few days. — Rectal bleeding, dark stools, or blood in the stool — Cramping or stomach pain — Weakness and tiredness Most colorectal cancers begin as a polyp, which is a tissue growth that starts in the lining of the colon or rectum. Identifying and removing a polyp early in its development prevents it from becoming cancerous. Who is at risk for colorectal cancer? The risk of developing colorectal cancer increases with age. Men and women aged 50 and older are at an increased risk for
developing colorectal cancer, and should be screened at least every 5-10 years. Some people are at a higher risk and should be screened at an age younger than 50, including those with a personal or family history of inflammatory bowel disease, colorectal cancer or polyps. How can I lower my risk? To lower your risk of colorectal cancer, the American Society of Colon and Rectal Surgeons recommends the following: — Get regular colorectal cancer screenings beginning at age 50. Between 80-90 percent of colorectal cancer patients are restored to normal health if their cancer is detected and treated in the earliest stages. — Eat a low-fat, high-fiber diet.
health+fitness | March 2012
Can colorectal cancer be cured? Since there are very few symptoms associated with colorectal cancer, regular screening is essential. Screening is beneficial for these two main reasons: it is extremely preventable if polyps that lead to the cancer are detected and removed, and it is very curable if the cancer is detected in its early stages. If detected, colorectal cancer requires surgery in nearly all cases for complete cure, sometimes in conjunction with radiation and chemotherapy. However, the cure rate drops to 50 percent or less when diagnosed in the later stages.
— If you use alcohol, drink only in moderation. — If you use tobacco, quit. Alcohol and tobacco in combination are linked to colorectal cancer and many other cancers.
Save your skin.
12
— E xercise for at least 20 minutes three to four days each week. Moderate exercise such as walking, gardening or climbing steps may help.
Advanced Dermatology provides to its patients an eco-friendly, state-of-the-art dermatology facility where patient comfort is always a priority. ADSCA will conduct a thorough skin evaluation and analysis using the most up-todate technology combined with years of clinical expertise.
Dr. Paul Bierman is a Gastroenterologist with GI Specialists. For more information or to schedule a colonoscopy call 901.201.6200. www.gispecialistsmemphis.com
WE OFFER
THE FOLLOWING TREATMENTS • Skin Cancer Screenings/Mole Exams • MOHS Skin Cancer Surgery • Mole Removals • Acne & Rash Evaluations • Scar Revisions • Latisse™ • Chemical Peels • BOTOX® Xeomin/Dysport® • Restylane®, Juvederm, Radiesse, Scupltra and Evolence Dermal Fillers
• Laser Treatment (Pixelated CO2 laser,
tightening, laser facials and laser hair removal)
All cosmetic procedures performed by MD.
Advanced Dermatology & Skin Cancer Associates, PLLC 901.759.2322 7658 POPLAR PIKE ACROSS FROM GERMANTOWN HIGH SCHOOL
Melanie Hamilton, PA-C, Purvisha Patel, MD, Natalie Morgan, PA-C BOARD CERTIFIED AND FELLOWSHIP TRAINED COSMETIC & MOHS SURGEON
health+fitness | March 2012
13
he a lt h y l i v ing Ask Laura Lendermon, M.D.
Your Exercise Questions Answered Is it true that exercising on a flat treadmill is akin to simply running downhill – in other words, does it negatively affect your stride while minimizing the benefits of running on open terrain? This is actually quite a controversial topic! Many authors claim that to best simulate a “true” outdoor run, one must add a 1 to 2% incline to the treadmill in order to account for the wind resistance experienced at the same pace outdoors. However, articles published in scientific journals suggest that wind resistance does not become significant until a runner reaches speeds of almost 12 mph (a six-minute mile). Therefore, stride alteration should not be a consideration while running on a treadmill. In fact, using a treadmill is an excellent time to concentrate on developing a more efficient stride, because of the added benefit of having a smooth and reliable surface to run on. Ultimately, there is no hard-and-fast rule of “incline vs. flat” on a treadmill. The best way to accurately simulate your outside experience is to match your heart rate and perceived exertion while running on the treadmill to what you experience during a run outside. Downhill running, however, cannot be simulated on a treadmill. If you are training exclusively indoors, you might want to consider resistance cycling to improve quad strength for the downhill part of your runs. And when running on an inclined treadmill surface, avoid prolonged inclines of over 7% in order to steer clear of excessive stress on posterior calf elements, such as the gastrocnemius muscle and Achilles tendon.
health+fitness | March 2012
If sweat works as the body’s coolant, could wearing a dry wick shirt (such as one made of Coolmax® fabric) during a workout actually be counterproductive? The human body does cool itself through the mechanism of sweating. As we sweat, the evaporation of that sweat helps to cool our bodies down. Therefore, it is not being soaked in sweat, but the evaporation
14
`
Winter
Life Repair Series February 9 (7 PM); Stress, Anxiety, and PTSD. February 16 (7 PM); Depression and Chronic Fatigue February 23 (7 PM); Compulsive Thinking &/or Behavior Holistic healing that works. Each session is open and free. Shady Grove Presbyterian Church: 5530 Shady Grove
901.308.4599
Prema Healing Meditation • Emotion Processing • Mindfulness
premameditation.com
of sweat, that keeps our bodies from overheating. Unfortunately, this evaporation is limited while wearing a wet, heavy shirt during exercise. Wearing a dry wick shirt both facilitates the body’s natural cooling processes and helps to keep it dry. Therefore, Coolmax® and similar fabrics actually accelerate the evaporative process, augmenting the natural process of sweating and making it more effective in the bargain. Is there any evidence that knee bands actually work? Yes, and there are many different types of knee bands to choose from with a large body of evidence-based medicine to support their use. The most popular knee bands are placed directly below the kneecap (patella) and its tendon, displacing tension through the use of a seesaw motion, thus reducing irritation from the undersurface of the kneecap. There are a wealth of other braces and bands that address mechanical issues related to the knee as well. The common myth is that the use of these types of braces will make your knee weak. If used for physical activities only, however, they will actually help to strengthen your leg. Nevertheless, in the long-term it is preferable to fortify the appropriate muscles in order to address the issues that have caused the knee pain to begin with. This typically involves improving the balance of specific muscles surrounding the knee in order to improve their strength and flexibility.
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 allowing athletes to remain productive while using the latest non-surgical techniques, in addition to physical therapy. Lendermon Sports Medicine is located at 9950 Crooked Creek Drive, in Collierville, Tennessee. If you have questions about these or any other issues, you may 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 | March 2012
Country Club Collection 2140 W. Poplar • Collierville, TN 901-624-3646
15
he a lt h y l i v ing Ask Adam Baker, M.D.
Pellet Therapy: Your Questions Answered What are Pellets? Pellets are very small, solid cylinders of testosterone that are pressed or fused until they are only slightly larger than a grain of rice. They are then used in hormone replacement therapy for individuals experiencing testosterone deficiencies. Why use pellets for hormone replacement therapy? Pellets deliver consistent, healthy levels of hormones to individuals who are experiencing testosterone deficiency. Results for women tend to last three to five months; four to six months is the norm for men. Most importantly, pellets do not increase the risk of blood clots or cause the fluctuations of hormone levels associated with conventional or synthetic hormone replacement therapy. In both men and women, the hormone testosterone has been shown to increase energy and feelings of well-being, relieve depression and anxiety, and improve memory and concentration. When compared to conventional hormone replacement therapy, studies have shown that pellets offer superior relief of menopausal symptoms, maintenance of bone density, and restoration of sleep patterns, as well as improvement in libido, sexual response, and performance. How and where are the pellets inserted? The testosterone pellets are usually inserted through a small incision in the upper buttocks of women and the “love handles” of men; the incision is then taped closed. This is a simple, relatively painless procedure done under local anesthesia. Why haven’t I heard about pellet therapy? Pellets are not patented nor have they been promoted in the United States, although they were used frequently from about 1940 through the late 1970s – after which patented, chemically altered, oral estrogens and testosterones were marketed to the public. Now, as patients become more informed, pellet therapy is quickly becoming the preferred method of treatment for testosterone deficiency.
health+fitness | March 2012
When should men consider hormone therapy? Although testosterone levels begin to naturally decline in men beginning in their early 30s, most men maintain adequate levels of testosterone into their mid-40s and -50s, and even beyond. Any man experiencing symptoms such as fatigue, depression, bone loss, erectile dysfunction, difficulty sleeping, and mental decline may be testosterone deficient, however, and should consider having a simple blood test to confirm this diagnosis.
16
Can women benefit from pellet therapy? Yes. Testosterone is critical to a woman’s health, as it is the building block for both estrogen and progesterone. Women who experience testosterone deficiency therefore receive many of the same benefits as men from undergoing pellet therapy, such as increased energy and libido, prevention of bone loss, and relief from depression. Do pellets carry the same risk of breast cancer associated with other forms of hormone replacement therapy? Although oral estrogens used during hormone replacement therapy have been associated with an increased risk of breast cancer, this is not the case with testosterone pellets. In fact, there is evidence that the implantation of bio-identical testosterone pellets may actually decrease the rate of breast cancer in women, even those who are undergoing conventional hormone replacement therapy. How long until a patient begins to feel better after beginning pellet therapy? Some patients notice symptom improvement within 24 to 48 hours of the procedure, while others may take several weeks to observe a positive change. Everyone experiences a natural decline in testosterone levels as they grow older, but diet, lifestyle, and stress are often major contributors to hormone imbalance and illness. It is therefore crucial that the patient addresses these factors while undergoing pellet therapy in order to achieve optimal health.
For more information call Dr. Adam Baker at 901-362-7170 , or visit www.dermatologyrealm.com. Dermatology Realm is located at 2120 Merchants Row #2 Germantown, TN 38138
Can’t lose that stubborn fat? SPRing SPeCialS foR MaRCh
$1600 includes left and right side • • • • • •
Saddle bags Man boobs Inner thighs Abdominal pooch Love handles Muffin top
one hour procedure Minimal 2-3 day downtime includes skin tightening Two follow up visits
$150 Consultation Fee (applied to procedure)
Do you suffer from Thinning? Balding? or Damaged hair? Restore your hair with PRP!
$999
Marcus Meekins, M.D. $150 Consultation Fee (applied to procedure)
901-377-5999
1540 appling Care lane • Cordova, Tn
health+fitness | March 2012
onlY
one simple safe procedure natural without surgery Just 30 minutes no downtime
17
he a lt h y l i v ing Ask Leeann Carmichael, MSN, FNP-BC
Are you too healthy for your own good? We are all subject to clever marketing schemes and books touting the latest and greatest diets. We buy in because we want to be healthy and create better eating habits for ourselves and our families. But what happens when a person takes this to an unhealthy level? Orthorexia Nervosa is a term used to describe individuals who have developed an obsession with healthy eating, becoming overly concerned with the foods they ingest, to the point of avoiding foods that are necessary for a balanced diet. Although orthorexia nervosa is not officially recognized by the American Psychiatric Association, it has been described by Dr. Steven Bratman, and shares characteristics with anorexia nervosa and bulimia. A person exhibiting orthorexic behavior may decide to purge a certain item such as red meat from their diet in order to improve their health, but may then decide that all proteins are unhealthy. They might wish to consume “pure” foods free of pesticides or artificial colors or sugars, but then become so overly restrictive about what foods they can ingest that eating negatively impacts daily living. People with this disorder will spend hours obsessing about food: planning, prepping, and cleaning so much that they begin to avoid eating in restaurants or may choose not to eat around other people because food has become the sole focus of their attention. Eating holds no enjoyment for them, and others may find their eating habits disturbing. At this point, eating has become a control issue resulting in social isolation and causing a strain on personal relationships.
health+fitness | March 2012
For most of us, healthy eating is intended to improve the quality of our lives. Its benefits are immeasurable and it has been proven that when we eat better, we feel better and our bodies respond in a positive way. At what point does healthy eating cross the line and become dysfunctional? Here are some signs and symptoms adapted from the
18
?
tense sore overworked muscles tired
or
Book a massage to find some relief!
Benefits of Thai massage: Improve range of motion Decrease muscle stiffness Improve movement patterns Increase flexibility Decrease chances for injury
TN Massage and Bodywork 5390 Estate Office Park Drive, Suite #4 | Memphis, TN 38119 901.489.5612 | www.tnmassage.com Integrative Stress Remedies | Restorative Pain Relief Massage | Sports Maintenance Massage | Thai Yoga Bodywork
International Eating Disorders Institute that can help you determine if your pursuit of healthy eating is becoming unhealthy: • Do you plan your meals a day early? • Do you derive more enjoyment from the idea of eating healthy foods than from actually eating? • Has your daily focus been on eating “good” foods, so much that your quality of life has diminished? • Are you becoming more restrictive with your diet and finding fault with what you eat? • Do you define your self-worth by the diet choices you make? • Do you think less of people who do not eat the same healthy diet as you do? • Do you describe your food choices as “pure,” “proper,” or “correct?” • Are you isolated from others and only eat in private so that you have complete control over your food intake? • Are you plagued with guilt when you make food choices that are in opposition to your “ideal” diet? If you feel your eating behaviors are interfering with your daily routine, or are causing you to isolate yourself and harm your relationships with others, then it may be time to consult a qualified professional. Treatment may involve cognitive therapy along with nutritional guidance from a registered dietician. The first step is recognizing that you have a problem, but then you should seek help from a provider who has experience treating patients with eating disorders. For more information, contact CNS Healthcare at 901.843.1045 or visit cnshealthcare.com.
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
• 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 | March 2012
• in offiCe endometrial ablation
leah C. tonkin, md | b. todd Chappell, md | neil odom, md | miriah b. denbo, md | e. darby heitman, apn
19
f i t k id
MUS Tennis Player is Razor Sharp
By Jenifer Meeks Photo by Lloyd Clayton
A junior at Memphis University School, 16-year old Marshall Sharp has gone 40-2 over his varsity tennis singles career, which began in the eighth grade. He is the two-time defending singles state champion, having won as both a freshman and a sophomore, and is now poised to become the only player in the state to win four singles state titles. Memphis health + fitness spoke to Marshall about how he got his start in tennis, maintaining a 5.47 GPA, and what his plans are for the future. What ignited your interest in tennis, and what has inspired you to continue and excel at such a high level? I played many sports as a child, tennis being one of them. When my mother was a teenager she was coached by a man named Bob Spilman, who had become the head pro at my club, so I started taking lessons from him. I have always loved the competitive nature of individual sports – I enjoy being responsible for my own accomplishments and failures.
health+fitness | March 2012
What has your experience at MUS been like academically, athletically, and socially? Do you enjoy attending a school intended exclusively for young men? MUS offers great academics and I’ve taken advantage of that by taking Honors and AP courses in English, European History, pre-Calculus, and Physics, but it’s extremely difficult to keep up with tennis and classes. I love playing tennis at MUS, though. The team and coaches are really great and it’s a fun environment. I have a wide variety of friends at MUS, and I think the people there are well-rounded and motivated. Going to school with all guys can be tough sometimes, but it takes a lot of pressure out of everyday life. So with a set training schedule I manage to juggle school, family, and friends.
20
What is your training regimen like? What about diet and nutrition? I play tennis every day, except for some Sundays and Fridays. Sometimes I have private lessons, sometimes clinics, sometimes matches, and sometimes a combination of all three. I have speed and agility training two to four times a week, and I lift weights three days a week. I also have a stretching coach, a massage therapist, and my chiropractor to keep my body performing well. As for my diet, I try to eat as healthy as possible and other than that, I just eat a lot and let my metabolism take care of the rest.
Do you plan to play tennis at the college level? What college would you like to attend? My goal is to get a scholarship to a good academic school with a Division 1 tennis program and a coach that is personable and dedicated to his players.
Can you talk about winning the TSSAA Individual Championship twice, and making it to the finals of the USTA Winter National Championships last January? Most of the year I travel for USTA tournaments by myself, so school tennis brings a different level of excitement since I have a team around me. Winning the TSSAA Individual Championship was a fun experience that I got to share with my team and school coaches. I feel like getting to the finals of the USTA National Championships is my greatest tennis achievement, though.
Who do you find inspirational, and how do you feel about serving as an inspiration to others? John Isner is an inspiration to me because he is very tall like me and developed into the great player he is in college, winning the national championships at UGA and becoming a top 15 player on the pro tour. I would love to think that I could inspire others in the same way John has inspired me, and hopefully I can be a help in other rising players’ games.
What are your goals for your senior year at MUS? I hope to have four state individual titles, and I want to be the best senior leader I can be.
Fit Kid made possible by:
What are your professional aspirations? I fantasize about playing on the pro tour but college and a good education come first.
Join Our Team!
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 Marshall, congratulations on earning this month’s Fit-Kid spotlight! Keep Believing it, Bringing it, and Achieving it! –Your FIInc Team
Tired of the same, old workout? What makes our BEST! Me Boot Camp program unique and different? We load up our truck-full-of-fun, heart pump’n, calorie-crushing toys to bring you a unique and progressively challenging PLAYout (not WORKout). Indoors/outdoors you will never experience the same PLAYout twice! Variety = FUN and optimal RESULTS.
Mind, B ody, S Longer -lasting pirit. RESULT S.
ur te as o ame ra s A R e T h t X E h all this tty muc For pre ors you enjoy epetitive r tit compe and not just a t. ou k r stuff o w 60min
Teamm ates che ering, C clapp’n oaches , High-5 compet action, itions, P Relay L US in camp ... E-ma , when you’re no ils and a d ose of p full of inspiratio t ositivepressure n keep yo u FIRED to -UP!!
FITNESS INSPIRATION INC.
isers, e Exerc rs, im T t s s, 1 etito Athlete g Comp orking in t lp u c S nw Bodybetwee g in h t y r ir goals and eve to achieve the team r , togethe e, high-energy iv it s o . p t in a men environ
Becca Marino, BS, NSCA-CPT — Founder & Owner
Call Today! 901.825.4883 BelieveItBringItAchieveIt.com
Results Physiotherapy is dedicated to providing a unique tailored approach to Physical Therapy. Our patients receive a custom plan of care at each visit by a Results therapist that has been trained in manual therapy. Manual therapy involves a “Hands-on” approach that uses techniques such as massage, joint mobilization, and soft tissue release to find the source of the problem, reduce pain and restore function. An individualized exercise program is developed for each patient.
www.resultsphysiotherapy.com
A referral for Physical Therapy is not required by most insurance providers Feel the difference of “Hands-on” Therapy
Bartlett - Collierville - Cordova - East Memphis - Southwind 759-9210 683-9630 756-4818 213-2900 850-5742
Scan the QR Code for more information about Results Physiotherapy or go to www.resultsphysiotherapy.com Follow us at Facebook.com/ResultsPhysiotherapy
health+fitness | March 2012
Take control of your pain
You will see a licensed physical therapist at each and every visit. We have more specialty trained therapists than any other Physical Therapy organization in Tennessee.
21
cov e r p rof il e
Why Dr. Justin Monroe Wants You to
health+fitness | March 2012
W
22
hether you’ve stuck with those lofty New Year’s fitness goals or lost sight of them, springtime is a friendly reminder that summer (swimsuit season!) is fast approaching, and it’s time to get your rear in gear. Our cover boy, Dr. Justin Monroe, a runner and colorectal surgeon with Memphis Surgery Associates, wants everyone to do just that – literally. Laura Gray Teekell caught up with him to talk about a new 5K, running a race in every state, Diners, Drive-Ins and Dives, why he wants to hug the Pioneer Woman’s neck, eating organic, and that t-shirt he’s wearing. There are a lot of 5Ks in Memphis this time of year. Why is Get Your Rear in Gear important? Get Your Rear in Gear is Memphis’ first and only race for colon cancer awareness. Colon cancer is the second leading cause of cancer deaths in the United States – it affects men and women primarily 50 and older equally, and more than 150,000 people are diagnosed with colorectal cancer each year. It is preventable and curable if caught early … people need to be aware of this! Get Your Rear in Gear events are held across the United States. How did you get Memphis involved? I was at a meeting in Minnesota in 2010, and they had a race associated with the meeting, Get Your Rear in Gear, which was perfect for me because I am trying to run a race in every state I visit! It was great to see a couple thousand people running with a cause – people were running in memory of those lost to colorectal cancer, to honor
By Laura Gray Teekell. Photos by Sarah McAlexander
Get Your Rear in Gear
survivors, and to just run in a race for a good cause. I work with the local chapter of the Tennessee Cancer Coalition, and we are tasked with raising awareness for various cancers, so I thought about having a Get Your Rear in Gear event in Memphis. I had no idea how much work goes in to putting on a race! So you run a race in every state you visit? It’s just a fun goal I started two or three years ago. While travelling with my family, or for conferences, if I find a local race, I’ll do it; but really if I get a run in while in that state, it counts. What are your favorite things about running? I really like half-marathons. My wife now runs, and we did the St. Jude half-marathon together. That being said, I’m doing the Memphis in May Triathlon and the Chicago Marathon in October. Running is therapy for me; I used to love to run my way around Memphis, and I love to run to get the lay of the land. Once when I was in San Antonio to see the Memphis Tigers play in the Final Four I ran into John Calipari while on a run along the river walk. I also have to have music! Now I’ve got to know what’s on your playlist! U2, Survivor, Saliva, RunDMC, AC/DC, Ozzy, Metallica, Skynyrd, Journey, EPMD, Foster the People, Coldplay, and a little bit of country … I did live in Nashville when I was in undergraduate school at Vanderbilt. How do you maintain a healthy lifestyle with a surgeon’s schedule? The truth is, I hate to get up and work out – I despise it! If I get an hour break during the day, I’ve got work out. I aim for five days a week. Germantown Athletic Club is between the hospitals where I work at most, and I like to run the Greenline around Shelby Farms.
Feeling Down? Irritable? Empty? Lack of Energy?
Valerie Arnold, a medical doctor and psychiatrist, is researching an investigational medication for depression. If you are feeling depressed, you might qualify to participate in a clinical research study. Find out by calling today:
901-843-1045 CNSHealthcare.com
Š2010, Clinical Neuroscience Solutions, Inc.
health+fitness | March 2012
23
cov e r p rof il e What about your diet? I love to eat – I start thinking about where I am going to eat when I wake up. I love Deli Mexicana. The first time I ate there, I went back every day until I had tried every torta on the menu. I also enjoy Acre and Andrew Michael Italian Kitchen. We’re big Mexican food fans; when we eat out with the kids, we go to El Mezcal. They have the best tomatillo sauce! Whenever we travel, we consult Diners, Drive-ins, and Dives from the Food Network. Somewhere in Texas we once found the most amazing restaurant squeezed between a laundry-mat and a carwash! So you’re a total foodie. How do you maintain a healthy diet? You can’t always eat everything you want! There are major discrepancies in restaurant portions and the portions we should be eating. There has to be a balance: I love McDonald’s cheeseburgers, but it’s my once-amonth food. For fast food, I usually go for Subway or things along that line. At home, my wife cooks and we try to visit the farmer’s market as well as grow our own food at home. I love the Pioneer Woman website – because of it my wife is now a cooking fiend! If you had told me a few years ago about the importance of eating organic food, I would have said you were crazy. Now I can’t emphasize enough that the quality of the food you eat makes a huge difference in your health.
health+fitness | March 2012
Hence the shirt. And you would know, because you’re a colorectal surgeon! Yes. The majority of my surgeries are cancer-related, and I see a ton of people that should have been screened for colon cancer who weren’t. A healthy lifestyle – eating better, exercising, and taking a general interest in one’s health – is the best start to preventing colorectal cancers. We’ve also got to remember our bodies are made to move around. There’s something to be said for the way people lived a couple of generations ago. They didn’t eat processed food, and they sweated
24
for work. Stay active and get enough sleep – chronic sleep deprivation increases your stress hormones, which can increase cancer risks. What about screening for colorectal cancers? The best test is a colonoscopy, which is recommended at age 50, though if you have symptoms (such as changes in your bowel habits) or a family history of the disease, you should be screened sooner. Colon cancer starts with polyps, small growths that in time can turn cancerous. A colonoscopy helps your doctor find and remove polyps. By the way, you can be sedated during a colonoscopy! March is Colon Cancer Awareness Month. Why is awareness such a big issue? Barriers exist to screening. People don’t want to bring it up because it’s embarrassing to talk about, and often doctors don’t ask about it. It’s just something you’ve got to talk about! Ask if you need to be screened. I’m not of age yet, but I’m going to get screened because of the increasing number of younger patients that I see. What final message would you like to leave our readers with? For Get Your Rear in Gear, we just want people out there having fun, doing what we can to reduce the burden of colon cancer locally. Oh, and save URANUS – eat organic. It’s worth it! The Get Your Rear in Gear 5K Run/Walk will take place on March 31 at Shelby Farms Park. For more information about the race and colon cancer in general, visit getyourrearingear.com.
Are Your Legs Cramping Your Style? We’re proud to be the medical practice Memphis trusts for healthy, pain-free, great looking legs. To learn more, please call us Toll Free at 1.866.834.1579. Do not let Charley horses, ankle swelling, restless legs, or varicose veins get you down this spring. Call Dr. Deming at 901.761.1123 or visit us at regionalhvc.com to learn more about RHVC, a comprehensive vein clinic.
RegionalHVC.com
March SpecialS Save $75 off Botox and $200 on next 3 treatments while coupons last Save $100 off 2nd syringe of Juvederm XC
Come join the unique atmosphere of the Germantown Athletic Club!
Latisse $89 per kit Signature Cryo-Facial $80
Our full-service Club features exciting activities for the whole family, from the latest trends in Group Fitness classes to our newly-renovated Fitness Area with new, state-of-the-art equipment. Take advantage of the trial membership below we’re waiting for you!
Clear + Brilliant Laser Treatment $350 Next to Cordova Medical Clinic
901-212-3729 or 901-755-9300
Redeem this coupon for a
FREE 7-day Trial Membership
Offer valid for first-time customers only. Not valid with any other offer. Coupon must be presented at time of service.
V
aesthetics
1660 Bonnie Ln. Cordova, TN 38016
1801 Exeter Road, Germantown, TN 38138 901-757-7370 www.GermantownAthleticClub.org
DermRealm offers Bio-Identical Hormones Creams last a day, shots just a week. Pellets can last 3-4 months. Do you suffer from the following? Anxiety Foggy Thinking Joint Pain Hair Loss Erectile Dysfx Loss of Muscle Weight Gain Panic Attack Memory
Come see why Pellets are right for you. 2120 Merchants Row, Suite 2 | Germantown, TN | 901.362.7170 | www.dermatologyrealm.com
Do you have uneven skin tone, deep pigment issues or melasma? The Melanage Skin Brightening System is a superficial peel designed to improve the texture and appearance of hyperpigmented skin. Outdoor sports are great for the body, but can age the face. Let the Melanage Peel keep your skin healthy too.
Introductory Prices all this Month: Melanage Peel - Only $800 (savings of $200)
health+fitness | March 2012
Hot Flashes Night Sweats Fatigue Low Libido Vaginal Dryness Insomnia Irritability Mood Swings Depression
Melanage Peel
Call 901-362-7170 to schedule your free consultation. 25
1203-BHRT-MemH&F.indd 1
2/16/12 4:18 PM
ge t f i t
Tips for Running Your First 5K
by Marcia Scott
Five kilometers – that’s 3.1 miles. For many new runners, this distance can seem incredibly daunting. But with proper training, the right mentality, and some helpful advice, you’ll be more than ready to conquer your first 5K. Here are a few tips to help you get to the finish line: 1. Your goal for your first 5K should simply be to finish. Be proud of accomplishing 3.1 miles rather than being concerned with your finish time. Other goals such as, “I don’t want to walk during the race,” are also good – just don’t worry about what the clock says. 2. Don’t try to do too much, too fast. Find a good training plan or use the one below and follow the recommended mileage. Increasing your distance too quickly can cause injury. Also, you only want to run as fast as you can hold a conversation. 3. Warm up with active movement and cool down with static stretches. For example, do a few jumping jacks or jog in place before your run to get your blood flowing. Then, after your workout, do some stretches, holding each for 20-30 seconds, to cool down and loosen your muscles. 4. Keep a training log. As your training progresses, it’s rewarding to look back at your previous runs and see how far you’ve come. It’s also helpful to note what you ate prior to running and how you felt during the run to know what works and doesn’t work for you. 5. E xpect good days and bad days. Running is challenging, but crossing the finish line of your first 5K will give you a great sense of accomplishment. Stick with it, and as with many other things, it will get easier with time and practice.
Marcia Scott, Running Coach fleetfeetmemphis.com (901) 761-0078
health+fitness | March 2012
5K Run Program
26
Week
Mon
Tues
Wed
Thur
Fri
Sat
Sun
1
XT or Rest
Run 1 Mile
XT or Rest
Run 1 Mile
Rest
Run 1.5 Miles
XT or Walk 30 Minutes
2
XT or Rest
Run 1 Mile
XT or Rest
Run 1 Mile
Rest
Run 1.75 Miles
XT or Walk 30 Minutes
3
XT or Rest
Run 1.5 Miles
XT or Rest
Run 1 Mile
Rest
Run 1.75 Miles
XT or Walk 30 Minutes
4
XT or Rest
Run 1.5 Miles
XT or Rest
Run 1.5 Miles
Rest
Run 2 Miles
XT or Walk 30 Minutes
5
XT or Rest
Run 1.5 Miles
XT or Rest
Run 1.5 Miles
Rest
Run 2.25 Miles
XT or Walk 30 Minutes
6
XT or Rest
Run 1.75 Miles
XT or Rest
Run 1.75 Miles
Rest
Run 2.25 Miles
XT or Walk 30 Minutes
7
XT or Rest
Run 2 Miles
XT or Rest
Run 1.75 Miles
Rest
Run 2.5 Mile
XT or Walk 45 Minutes
8
XT or Rest
Run 2 Miles
XT or Rest
Run 2 Miles
Rest
Run 2.5 Miles
XT or Walk 45 Minutes
9
XT or Rest
Run 2 Miles
XT or Rest
Run 2 Miles
Rest
Run 2.75 Miles
XT or Walk 45 Minutes
10
XT or Rest
Run 2.25 Miles
XT or Rest
Run 2 Miles
Rest
Run 3 Miles
XT or Walk 45 Minutes
11
XT or Rest
Run 2 Miles
XT or Rest
Run 2 Miles
Rest
Run 2.5 Miles
XT or Walk 45 Minutes
12
XT or Rest
Run 2 Miles
XT or Rest
Run 1.5 Miles
Rest
5K Race!
XT or Walk 45 Minutes
Legend: XT – Cross Train (ex. Resistance Training, Elliptical Machine, Bike, etc.)
POWER LIFE FITNESS
Performance With Purpose! • Personal Training Starting at $25 Per Session • Nationally Accredited Certified Personal Trainers • Group Exercise Classes • Nutritional Coaching • Affordable Memberships for Everyone
901.454.0003 2858 858 Poplar Avenue www.powerlifefitness.net
health+fitness | March 2012
BENEFITING THE C H U R C H H E A LT H C E N T E R
27
ge t f i t
Give it a Tri –
Zero to Sprint in Eight Weeks With the fitness industry booming and people constantly looking for new ways to stay in shape, many fitness enthusiasts have embraced endurance sports. Triathlon especially has seen some amazing growth over the last 10 years, and is now the fastestgrowing Olympic-level sport in the world. Why triathlon? For some, it’s the challenge of doing something they’ve never done before. For others, it’s the fact that working on three sports at once takes the monotony out of training. In short, triathlons are an everchanging means to fitness that can be done well into one’s 80s. So are you ready to rock?! Before you find a race and sign on the dotted line, there are a few things you need to know. Triathlon is not renowned for being inexpensive, but there is no need to buy top-of-the-line equipment for your first race. Below is a minimal list of both recommended and optional items for training and racing:
THE BASICS: • Swim goggles
by Dale Sanford
Now that you have your gear, it’s time to train. The average sprint triathlon consists of a 400-yard swim, a 12-mile bike ride, and a 5K run. All of these distances are easily achievable over an 8-week training period. The key to success is progressively increasing your training volume, while allowing enough time within the week for your body to recover and adapt to the training. In the program outlined below, you will notice that a recovery week has been included. This is a very important aspect to triathlon training that many people neglect. Without full recovery, not only will your body not adapt to the training, you will only see minimal performance improvements, and you run the risk of common overtraining injuries in the bargain. If you’re chomping at the bit to get started, here’s some good news – Memphis boasts one of the most active triathlon communities in the country! Thanks to our friends at Start2Finish Event Management, there are a number of local races throughout the year to use as your first triathlon. Look them up at www.s2fevents.com, find a race that fits your schedule, and put your foot (virtually) on the starting line.
Dale Sanford finishing Ironman Florida
• Towel • Any bike in good working order • Helmet
health+fitness | March 2012
• Running shoes
28
Now it’s time to work! — This basic training program assumes that you are starting from either no or little training in at least one of the three sports.
• Watch with timer
— It also takes into consideration the schedules of working individuals with family and other obligations.
• Water bottles
— Finally, it assumes that you have no GPS or HR monitoring devices.
• Swimsuit or triathlonspecific apparel • Bike shorts and jersey or triathlon-specific apparel • Running shorts or triathlon-specific apparel • Training and racing nutrition • Sunglasses* • Sunscreen* *Optional but recommended
Key S: Swim • B: Bike • R: Run • BR: Brick
Effort Levels Easy: A pace you feel you could do for a very long time. Moderate: A pace that you could hold for an entire workout and feel like you had a little left in the tank at the end. Race Pace: Goal race effort. You could hold it for 60 minutes and have nothing left at the end. Hard: A pace you can only hold for 2-5 minutes, but is repeatable.
Week 1: Base Prep (4 Hours) WO 1
Mon
Tues
REST
S – 30 minutes: 4x25yd easy, 5x50yd easy with B – 30 minutes easy 20 second rest between, 2x100yd with 30 second rest between, 4x25 easy
WO 2
Wed
R – 20 minutes easy, walk/run if needed
Thurs
Fri
Sat
Sun
REST
S – 30 minutes: 4x25yd easy, 4x100yd with 30 second rest between, 4x25 easy
R – 35 minutes: easy, walk/ run if needed
B – 45 minutes easy
Fri
Sat
Sun
R – 35 minutes: easy, walk/ run if needed
B – 60 minutes easy
Fri
Sat
Sun
S – 30 minutes: 4x25yd easy, 4x200yd with 30 second rest between, 4x25 easy
R – 40 minutes easy, walk/ run if needed
B – 90 minutes easy
Fri
Sat
Sun
S – 20 minutes: 4x25yd easy, 2x200yd with 30 second rest between, 4x25 easy
R – 20 minutes easy, walk/ run if needed
B – 45 minutes easy
R – 20 minutes easy, walk/run if needed
B – 30 minutes easy
Week 2: Base Prep (4.75 Hours) WO 1
Mon
Tues
Wed
REST
B – 40 minutes easy
S – 30 minutes: 4x25yd easy, 8x50yd easy with 20 REST second rest between, 2x100yd with 30 second rest between, 4x25 easy
S – 30 minutes: 4x25yd easy, 7x100yd with 30 second rest between, 4x25 easy
R- 25 minutes easy, walk/run if needed
R - 25 minutes easy, walk/run if needed
B- 40 minutes easy
WO 2
Thurs
Week 3: Base (5.75 Hours) WO 1
Mon
Tues
Wed
REST
B – 45 minutes easy
S – 30 minutes: 4x25yd easy, 10x50yd easy with 20 REST second rest between, 2x100yd with 30 second rest between, 4x25 easy
WO 2
Thurs
R – 30 minutes easy, R – 30 minutes easy, walk/run if needed walk/run if needed
B – 50 minutes easy
Week 4: Recovery (2.75 Hours) WO 1
Mon
Tues
Wed
REST
B – 25 minutes easy
S – 20 minutes: 4x25yd easy, 6x50yd easy with 20 REST second rest between, 2x100yd with 30 second rest between, 4x25 easy
WO 2
Thurs
R – 15 minutes easy, walk/run if needed
B – 25 minute easy
Week 5: Base Max (6.5 Hours) WO 1
Mon
Tues
Wed
Thurs
Fri
Sat
Sun
REST
B – 45 minutes moderate
S – 30 minutes: 4x50yd easy, 10x50yd moderate with 20 second rest between, 2x100yd easy with 30 second rest between, 4x25 easy
REST
S – 30 minutes: 4x50yd easy, 1x300yd, 1x200yd, with 30 second rest between, 4x25 easy
B- 105 minutes easy
R – 30 minutes moderate
R – 30 minutes easy
R- 45 minutes easy, walk/ run if needed
WO 2
B – 60 minutes moderate
R – 15 minutes easy
Week 6: BUILD (5 Hours) WO 1
Mon
Tues
Wed
REST
B – 45 minutes moderate
S – 30 minutes: 4x50yd easy, 7x100yd REST moderate with 20 second rest between, 4x25 easy
R – 30 minutes moderate
R – 25 minutes, 10 minutes easy, 5 minutes @ race pace, 10 minutes easy
WO 2
Thurs
Fri
Sat
Sun
S – 30 minutes: 4x50yd easy, 2x300yd, with 30 second rest between, 4x25 easy
R – 40 minutes: 10 minutes easy, 2x8 minutes race pace with 2 minutes easy B – 45 minutes, 10 min easy, 4x5 min or walk between, @ race pace with 2.5 minutes easy 10 minutes easy between efforts, easy remainder
BR – Bike 60 minutes moderate, run off, bike 15 minutes moderate
Week 7: PEAK (4.75 Hours) WO 1
Tues
Wed
Thurs
Fri
Sat
Sun
REST
B- 40 minutes, moderate
S – 30 minutes: 4x50yd easy, 6x100yd hard with 20 second rest between, 4x25 easy
REST
S – 30 minutes: 4x50yd easy, 2x400yd moderate, with 30 second rest between, 4x25 easy
R- 25 minutes, moderate
R - 25 minutes: 10 minutes easy, 5 minutes hard, 10 minutes easy
R – 30 minutes: 10 minutes easy, 2x5 minutes hard with 2 minutes easy or walk between, easy remainder
BR – Bike 45 minutes: 10 minutes easy, 4x5 minutes hard with 2.5 minutes easy between efforts, easy remainder, run off, bike 15 minutes moderate
WO 2
B- 45 minutes: 10 minutes easy, 4x5 minutes hard with 2.5 min easy between efforts, easy remainder
Week 8: COMPETE (3.5 Hours) WO 1 WO 2
Mon
Tues
Wed
Thurs
Fri
Sat
Sun
REST
S – 20 minutes: 100 yd easy 4x100 yd @ race pace, with 20 seconds rest between, 100 yd easy
BR – Bike 20 minutes, run 10 minutes, moderate overall effort
REST
S – 15 minutes, 100 yd easy, 5x50 yd hard with 20 seconds rest between, 100 easy
B – Spin 15 minutes easy, add in 3x30s hard
RACE!
R – 10 minutes easy, add in 3x30s hard
Now that you’ve got the gear, the goal, and the road map, get out there and start the journey towards your first triathlon. See it through and I assure you it won’t be your last! Dale Sanford is Co-Owner and Performance Coach at BPC Performance Systems, a Memphis- based health and human performance coaching company, with a degree in Sport and Fitness Management. He has been in the human performance industry since 2006 and holds coaching licenses with USA Triathlon, USA Cycling, and USA Track and Field. He is also a USA Weightlifting Certified Sport Performance Coach, an ISSA Personal Trainer, and a NESTA Biomechanics Specialist. Dale is an avid cyclist, runner, and triathlete, competing in all distance races from sprint to Ironman. To train with Dale and the BPC coaches, contact him at dale@buildpeakcompete.com.
health+fitness | March 2012
Mon
29
w e e k e nd wa rriors
Teresa Glass Owens Age: 44 Occupation: Co-owner of Glass Seating and Mobility Sport: Running Family: Husband and Business partner, Forrest; daughters – Shelby, Gracey, and Addison; cat – George Last WW Event: The December 2011 St. Jude Half Marathon. Favorite Fitness Accomplishment: The Powerman/ Whistle Stop Duathlon. Likes: Feeling of accomplishment when I am consistent with my training. Dislikes: Slippery slope of not training we all tend to get on. Inspiration: My husband. If he can move his old bones, then I guess I can too! Motivation: My female working friends – they make me get out there when I don’t want to. Upcoming Event: The Nashville Half-Marathon in April. Pre-Race Ritual: None to speak of … but when I played college basketball, before every practice and game I ate a can of Kelly’s chili (the one with ½ inch of lard on top) and a Snickers. This proves that at 19 you can get away with eating anything.
“Running gives me a feeling of accomplishment when I am consistent with my training.” Eats: Los Tortugas Deli Mexicana in Germantown, the Red Snapper sandwich. Shops: Fleet Feet Sports. health+fitness | March 2012
Gear: Brooks Defiance running shoes.
30
Transportation: Chevy Tahoe. Music: I tend to lean towards trendy female artists – Lady Gaga, Adele, or anything ‘80s. Bucket List: To run a marathon, because all my friends have done one. Favorite Indulgence: Anything sweet … in abundance. Quote: “Surround yourself with men of good quality, if you value your own self-esteem, for ‘tis better to be alone than in bad company.” George Washington
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 | March 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.
31
w e e k e nd wa rriors
Forrest Owens Age: 43 Occupation: Co-owner of Glass Seating and Mobility at 1687 Shelby Oaks Drive, St. 9 Sports: Mountain Biking, Cycling, Running, Triathlon (Los Locos racing team) Family: Wife and business partner – Teresa; daughters – Shelby, Gracey, and Addison; cat – George Last WW Event: The 2011 Leadville 100 Mountain Bike Race. Favorite Fitness Accomplishments: Hawaii Ironman qualifier/finisher; Sub 3 hour Memphis marathon (2:58); Sub 9 hour Leadville 100 Mountain Bike Race (8:47). Motivation: The combination of a healthy lifestyle and friendly competition. Also, to encourage and be an example to my family and friends on integrating exercise into their daily lives. Obstacle Course: Before I started running and cycling I broke my ankle skateboarding on a half pipe. The doctor told me I would not be able to do any rigorous exercise for the rest of my life. Several Ironman triathlons, marathons and ultra-endurance events later … I need to go back and visit that doctor. Upcoming Event: The Breckenridge 100 Mountain Bike Race. Pre-Race Ritual: Pretty simple: a balanced meal the night before, try to get a good night’s sleep, light breakfast with coffee. Training Tips: Lots of people try to find some secret that will give them an edge. My philosophy has always been ‘just train.’ If you do the work the results will come. Eats: Fino’s from the Hill in Midtown, whatever the Special of the Day is.
health+fitness | March 2012
“My philosophy has always been ‘just train.’ If you do the work the results will come.”
32
Shops: Outdoors Inc. Gear: Niner Air9 Carbon SS Mountain Bike, Cervelo Carbon S2 Road Bike, Independent Fabrication Cyclocross Bike. Transportation: Toyota Tundra. Music: Lately I have been listening to some smaller, independent rock bands and some local Memphis music. You may laugh, but I grew up on ‘80s-era punk rock and it is always in heavy rotation on my iPod. Bucket List: The New York City Marathon. One thing people don’t know about me: I have been a member of the Germantown Presbyterian Church since I was 6 years old. Quote: “Footprints on the sands of time are not made by sitting down.” Proverb Interview by Hailey Thomas. Photo by Sarah McAlexander.
health+fitness | March 2012
33
nu t ri t ion
Seven Food Label Tricks to Avoid
By Robert J. Davis
Eating a healthy diet is all about making the right choices, but food labels can lead us astray, prompting us to purchase items that we think are good for us but really aren’t. Here are seven common labeling tricks to watch out for. 1. No trans fat: On food labels, anything less than 0.5 grams of trans fat – a “bad” fat that’s been linked to heart disease and other conditions – can be legally rounded down to zero. That means if you eat several servings of a so-called trans fat-free food – or a few such foods a day – you can wind up consuming measurable amounts of trans fat. To avoid this pitfall, check ingredient labels and steer clear of anything containing partially hydrogenated oils. 2. Multigrain: A growing array of products – from bread to potato chips – proudly proclaims themselves to be “multigrain.” While this may appear to be a synonym for “whole grain” or “whole wheat,” which is associated with a reduced risk of heart disease, diabetes, and digestive problems, it’s not. It simply means the food is made from several grains, which may be whole or refined. Labels such as “twelve grain” and “made with whole wheat” can be equally deceptive. To make sure the food is rich in whole grains, check the ingredients. The first one listed should contain the word “whole.” 3. All natural: The “natural” label implies that a food contains no artificial ingredients and is therefore more wholesome, but often that’s not the case. The FDA has no strict definition of the term, and many packaged foods claming to be natural contain added chemicals and other substances. The USDA, which regulates meat and poultry, has a more precise definition (no artificial ingredients and minimally processed), but it still allows for some additives. In addition, it’s permissible to slap a “natural” label on meat and poultry from animals raised with antibiotics or hormones.
health+fitness | March 2012
4. Organic: The evidence is inconclusive as to whether organic produce is more healthful than the conventional kind, but even if it is, an “organic” label on packaged foods is no guarantee that they’re better for you. Organic products, which tend to be significantly more expensive than their conventional counterparts, can be just as high in salt, sugar, and calories, low in fiber, and devoid of nutrients as their non-organic counterparts. What’s more, they may legally contain non-organic ingredients. 5. High in fiber: To boost their fiber content, many packaged foods contain added fiber with names such as inulin, maltodextrin, and polydextrose. While these count toward a food’s fiber total, they haven’t been proven to offer the same health benefits as the naturallyoccurring fiber found in fruits, vegetables, and whole grains. Plus, inulin can cause gastrointestinal discomfort. To tell whether a product contains these inferior forms of fiber, check the ingredient list.
7. Excellent source of omega-3: Studies show that fish oil is good for the heart, and many products from mayonnaise to peanut butter have added omega-3 fatty acids, the key ingredient in fish oil. But these foods typically contain a form of omega-3 known as alphalinolenic acid (ALA), which comes from plant sources such as flaxseed and canola oil rather than fish. The health benefits of ALA are not nearly as well-documented as those of fish oil, plus the amount obtained from some products may be too low to provide any health benefit at all. You’re therefore better off getting your omega-3s from fish such as salmon.
Native Memphian Robert J. Davis, PhD, is an award-winning health journalist whose work has appeared on CNN, PBS, WebMD, as well as in The Wall Street Journal. He is the author of The Healthy Skeptic and Coffee Is Good for You: From Vitamin C and Organic Foods to Low-Carb and Detox Diets, the Truth About Diet and Nutrition Claims. He is also founder and editor-in-chief of Everwell.com, and teaches at Emory University’s Rollins School of Public Health.
Though food is supposed to be one of life’s simple pleasures, few things cause more angst and confusion. Every day we are bombarded with come-ons for the latest diet, promises for “clinically proven” miracle ingredients, and warnings about contaminants in our favorite foods. It’s enough to give anybody indigestion. Packed with useful—and surprising—information, Coffee Is Good for You cuts through the clutter to reveal what’s believable and what’s not in a fun and easily digestible way. Available at amazon.com
34
6. Contains sea salt: Though sea salt may sound like something that’s natural and benign, it offers no clear health advantages over table salt. By weight, both contain about the same amount of sodium, which is what poses a health risk. Unlike table salt, sea salt can contain trace amounts of magnesium and copper, but while these minerals may add extra flavor, their levels are too low to pack any real nutritional punch.
CHANGE YOUR BRAIN, CHANGE YOUR LIFE! New breakthrough treatment for depression = TMS • FDA Approved and preferred treatment for depression • Safe, very effective • Drug free • No side effects
Leslie Smith/MD/Psychiatry ABPN Board Certified tmscenterofmemphis.com 901.377.5891 5050 Poplar Ave. STE 1632
R u s s e l l H . P A T T e R s o n , I I I , M . D . , F. A . C . s . THe WesT ClInIC
Medical Office Space DOCTORS OFFICES FOR LEASE/SALE: • 5200 Park Ave.2 -3 Suites available • 5220 Park Ave. 1 large Suite Available. • 1719 Kirby Pkwy. 2-Story Medical Bdg. For lease/For Sale. One office Suite with Shared space only $1,265.00 per month.
Expert hands. Compassionate Care. A 30-year veteran in the fight against cancer, Dr. Russell Patterson was one of the first breast surgeons to perform lumpectomies and the first in our area to offer less invasive lymph node biopsies. Respected by peers and beloved by patients, Dr. Patterson is an invaluable member of The West Clinic Comprehensive Breast Center. The Center is the first of its kind
• 584 G’Town Pkwy. Former Baptist Minor Med Space 4,000sf
and advanced treatments. Dr. Patterson’s commitment
regionally offering state-of-the-art screening, surgery to providing excellent care is surpassed only by his compassion for each and every patient he treats.
F. Ford Beach, Jr. “Principal Broker” www.Beach-Investment.com
BEACH INVESTMENT
Call 901.461.7319 or 901.324.3700
901.683.0055 | www.westclinic.com
health+fitness | March 2012
• 134 TimberCreek, 2 story Medical Bldg. for Lease/Sale. One Dr.’s Office for only $2,350.00 per mo.
35
nu t ri t ion
Food as a Drug of Choice;
Eating as an Addiction Have you ever had a stressful day and decided to treat yourself to a bowl of ice cream to take the edge off? Or indulged in a pizza instead of cooking because you felt you deserved a break? In our society, food is commonly used as both a source of pleasure and as a coping mechanism. But what happens when we are not just enjoying the occasional candy bar or order of fries? What does it mean when we constantly obsess about our next meal, or we cope with our problems by stuffing them inside with sweets and carbs? Many people suffer in silence with the shame of food addiction in the form of compulsive overeating (or Binge Eating Disorder). Compulsive overeaters often live in secrecy and denial, and are characterized by the following symptoms: low self-esteem, isolation from friends and once-pleasurable activities, constant snacking, always dieting but never losing weight, eating to cope with all emotions, bingeing on foods high in sugar and fat, obsessive thoughts/discussions about food, constantly weighing and obsessing about the scale, eating secretly, and requesting diet pills. This disordered eating behavior affects 1% of men and 5% of women. Shockingly, compulsive overeating and binge eating disorder have fatal consequences for about 200 people a day!
health+fitness | March 2012
There are many medical issues associated with compulsive overeating, which include poor dental health from high consumption of sugary foods, diabetes, hypoglycemia, depression, anxiety, extreme mood swings, suicidal ideations and attempts, and obesity-related complications. Food can be just as addictive to compulsive overeaters as heroin is to an opiate addict. People become addicted to the behavior of binge eating as well as the way these carbohydrates, fats, and sugars affect their brain chemistry. Extreme behaviors that characterize food addiction include eating frozen food because they could not wait for it to defrost, eating food from the garbage can or off of the floor, and stealing food to get a “fix.” Overeating is often a strategy to cope with life’s problems, which can include abandonment, grief, and childhood sexual abuse.
36
by Michaela Whitehead, MS, NCC
Questions for a Possible Sufferer of Binge Eating Disorder:
• Do you eat when you’re not hungry?
• Do you go on eating binges for no apparent reason?
• Do you have feelings of guilt and remorse after overeating?
• Do you give too much time and thought to food?
• Do you look forward with pleasure and anticipation to the time when you can eat alone?
• Do you plan these secret binges ahead of time?
• Do you eat sensibly in front of others and make up for it alone?
• Is your weight affecting the way you live your life?
• Have you tried a diet for a week (or longer), only to fall short of your goal?
• Do you resent others telling you to “use a little willpower” to stop overeating?
• Despite evidence to the contrary, have you continued to assert that you can diet on your own whenever you wish?
• Do you crave food at a definite time, day or night, other than mealtime?
• Do you eat to escape from worries or trouble?
• Have you ever been treated for obesity or a foodrelated condition?
• Does your eating behavior make you or others unhappy?
It is comforting to know that amidst this chaos there is help for those who are ready for a change. Several treatments for eating disorders have proven effective, including evidence-based self-help programs, Cognitive Behavioral Therapy specifically for adults with Binge Eating Disorder (CBT-BED), interpersonal psychotherapy, nutritional counseling with a dietician and development of a healthy eating plan and exercise routine, SSRI antidepressants to supplement therapy, and support groups such as Overeaters Anonymous (OA). The first Overeaters Anonymous Meeting was in 1960; OA now helps thousands of people every year. Each member develops a plan that suits their individual needs, such as a weight goal, a way of working through the steps, and a personalized eating plan. There is a belief in giving back by serving as sponsors for new OA members. As their saying goes, “There is no failure in OA – only gradual successes. The symptom is physical, the disease is mental, and the recovery is spiritual.”
Michaela Whitehead currently serves as the Clinical Care Coordinator of La Paloma Treatment Center’s Outpatient Services Program, located at 2009 Lamar Avenue. She is also an active clinical member of the Eating Disorders Coalition of Tennessee. For more information, call (901)729-6705, or email her at Michaela.Whitehead@FRNmail.com.
Chase the Winter Chill Away with Bogie’s Deli Homemade Soups 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
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
health+fitness | March 2012
37
nu t ri t ion
End the Guilt: Why You Eat
What You Know You Shouldn’t Do You Know What Is Good For You? For the most part, yes: you know that steamed broccoli is good for you and that a Big Mac Extra Value Meal isn’t. So why do you keep choosing the Big Mac? Here’s why: Your Programming: Our programming (i.e. genes) has changed very little for tens of thousands of years. What has changed drastically, however, are our surroundings. As a result, humans are “misfits” in today’s food culture. Very simply put, our taste buds are programmed to seek out salt, fat, and sugar, because these nutrients were very, very scarce in the Paleolithic environment in which we evolved. So we crave these things, and our bodies are beautifully suited to retain them. For example, our glandular system is fantastic at orchestrating the storing away of extra calories as fat. This system worked perfectly for the prehistoric human diet, in which a large meal was separated by several days of fasting. This is not such a good thing, however, since the norm has become packing away French fries and chicken nuggets every day.
health+fitness | March 2012
Food Science: Why you can’t stop at just one Lay’s potato chip As a nation, we spend $1.6 trillion each year on food. It’s a huge industry, with a lot of money to be made. So when many companies decide what to put into their food products, it’s no surprise that they purposely add ingredients designed to take advantage of your programming. For example, when you open a bag of Cheetos and pop a few in your mouth, the surge of salt, fat, and MSG generates brain chemicals that make it extremely difficult for you to stop eating. Your nervous system is literally overwhelmed with input, much like someone taking a hit of cocaine. Make no mistake – the food industry is intentionally trying to turn you into an addict. In fact, they
38
would be fine with you feeding yourself Cheetos until you collapse and are taken to the ER for treatment by another enormous industry – the pharmaceutical business. Guilt: the World’s Most Useless Emotion I am not saying that you should give up; I just want you to know what you are up against! And I want you to stop feeling guilty about making bad food choices. In my experience, what works are positive results – guilt is completely unproductive. When you become knowledgeable about what you put into your body, healthy eating arises naturally and inevitably. Slowly, as you make better and better food choices, you will find yourself not missing the Diet Coke, the Wonder Bread, and the Snickers. I promise you this: if you make gradual, deliberate changes in your diet, your taste buds will transform. One day, you will wake up and be REPULSED by Captain Crunch Cereal. Take Home Message Please stay tuned … together we will shed light on these poisons masquerading as food so that you can eliminate them from your diet once and for all! Awareness is all you need, and I aim to give that to you here. Please ask me any questions you might have via the response link below, and I encourage you to send the link to your friends and family as well. Live, Learn, Enjoy! Fred Hidaji runs the trails at Shelby Farms with his Rhodesian Ridgeback, Zimbo. Do you have a question for Dr. Hidaji? Please visit his blog at http://sriwholeness.wordpress.com.
Receive 30 minutes Added to Your Massage for FREE
HEALING WAY MASSAGE THERAPY Chupoo Alafonte, LMT Swedish Deep Tissue Hydrotherapy Reiki
Chose from Signature Full Body or Deep Tissue
Book a 1 hour Signature Massage and pay for a 30 min.....reg. $70 NOW $50 Book a 90 min. Signature Massage and pay for a 1 hour.....reg. $100 NOW $70
Call Now 901-452-1544
901-922-5804
Hurry Appointments Fill Fast!
Renaissance Day Spa & Skin Care Center 3294 Poplar Suite 200 | 901-452-1544 www.renaissancedayspaofmemphis.net
by Fred Hidaji, MD
Release toxins, relax the muscles and nervous system, encourage fresh blood flow and reduce pain and stiffness.
Relax the mind, body and spirit.
info@chupoo.net Midtown and East Memphis Locations Available
New Clients receive $10 off 60-minute sessions
Lose Weight, Feel Great Now offering Lipotropic Shot $25
Helps with weightloss.
NEW Vitachrom Shot $35
• Phentermine • Adipex • Other Prescription Medications Available
$45 a Visit
30-day supply of phentermine available in clinic for only $25
Walk-Ins Welcome!
Cordova Medical Clinic 1660 Bonnie Lane #105 (1 block East of Corky’s)
901.888.1000 Open Mon-Sat
It’s more than a race.
MEMPHIS
for Colon Cancer Awareness
SATURDAY, MARCH 31, 2012 SHELBY FARMS PARK
500 NORTH PINE LAKE DRIVE MEMPHIS, TENNESSEE ONLINE REGISTRATION
www.getyourrearingear.com CONTACT Lorraine Naylor 901-683-0055 GYRIGmemphis@gmail.com
Registration opens l 8:00 a.m. 5k Timed Run l 9:00 a.m. 5k Walk l 9:15 a.m.
Get Your Rear in Gear® events promote awareness and funds to fight colon cancer. They are designed to unite people across the country to provide support and hope for those who have had their lives affected by our nation’s second leading cause of cancer deaths, and to encourage individuals of all ages to get screened. Funds raised stay in the local communities to be invested in awareness, healthy living and other critical projects. preSeNtiNg SpoNSorS
NatioNal SpoNSorS
health+fitness | March 2012
run/walk
39
f i t p l at e
March Madness:
Black Bean and Sweet Potato Tamales March is one of the stranger food months of the year. We’re all thinking about spring food, but cold weather vegetables are still in season. For this reason I find myself giving vegetables like sweet potatoes a fresh look. Around this time of the year I also crave food with a south of the border feel, like tamales. Traditional tamales are made with lard mixed with masa (a finely ground cornmeal) to form a dough that is then steamed with a filling until it becomes firm. For my tamales, I use a
simple, healthier alternative to lard: extra virgin olive oil. Don’t be too concerned that the pungent flavor of nice X.V.O. will overpower the flavor of the tamale – it doesn’t at all. These tamales are filled with corn, black beans, and finely diced sweet potato, then given a quick sauté. So often we think sweet potatoes take a long time to cook, but when cut into small pieces you can actually cook sweet potatoes in just a few minutes.
by David Thornton
Now I’m going to make a confession. Sure, in the photograph I used corn husks (fresh, by the way) to wrap the tamales, but generally I use pieces of parchment paper. Parchment paper isn’t as good to the environment as corn husks, but they’re much easier to wrap, and you can buy an unbleached variety. We all have our secrets, and now you know mine. 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.
Ingredients: — 3 cups masa — 2 ½ cups vegetable stock — 3 ounces extra virgin olive oil — 1 teaspoon chili powder — Kernels from 2 ears of corn — ½ yellow onion, diced (about ¾ cup) — 2 teaspoons minced garlic — 1 peeled sweet potato, diced small (about 2 cups) — 1 15.5 ounce can black beans (rinsed and drained) — 2 tablespoons vegetable oil — 2 teaspoons cumin seed — ½ teaspoon ground allspice — Pinch of cayenne — ½ cup water — Corn husks or parchment paper for wrapping
Directions: Note: If making tamales using dried corn husks, be sure to soak the husks in hot water for 30 minutes before trying to wrap them.
HOT &
Sexy Hair
Heat vegetable stock. In a large bowl, mix masa and chili powder with vegetable stock to form a thick dough.
health+fitness | March 2012
Stir olive oil into the masa dough until completely incorporated. Set aside.
40
In a sauté pan, sauté the onion, garlic, cumin seed, cayenne, allspice, and sweet potato in vegetable oil. Add ½ cup of water and cover, stirring occasionally, until the sweet potato is soft. When cooked, add black beans, and season with salt and pepper to taste. Place a single flattened corn husk (fresh or soaked) or piece of parchment paper on your prep surface. Spoon approximately a tablespoon of masa dough on the wrapper, forming a sort of boat for the filling to sit inside. Fill this ‘boat’ with sweet potato filling. Wrap the tamale. You can tie them with string, long pieces of husk, or (if using parchment) nothing. Place tamales in a steamer basket (I use a colander) placed inside a large pot. Steam for 30 minutes, adding water as necessary. Serve with your favorite salsa recipe (I like verde with mine), and enjoy!
~Face framing & flattering highlights ~Cuts ~Blowouts ~Waves ~Updos Call Lindsey Siebrase at Epic Salon 712 S. Mendenhall | 901.818.5501 lindseysiebrase@me.com
Come stressed, leave refreshed!
At Spa Therapies, we perform every service that can make you look beautiful or feel great. From a wide selection of therapies such as Botox, Juvederm, Lipo Shot, Restylane, Laser therapy etc... we can provide exactly what you want from one of our experienced staff members.
Walk-ins welcome Please call office to conveniently reserve your time.
901.761.9551 1068 Cresthaven Rd Suite 100 Memphis, TN 38119 salonvision.com/spatherapies
health+fitness | March 2012
41
m a rch e v en t s Saturday, March 3, 9:00am Fight for Life- The Race against Childhood Obesity A race to end childhood obesity. Memphis, TN www.racesonline.com Saturday, March 3, 9:00am Bolton High PTSA 5k Fun Run- Walk Benefitting programs such as Project Graduation of Bolton High School PTSA. Arlington, TN www.racesonline.com Saturday, March 3, 9:00am Nanette Quinn Gobbler 5k Benefitting the Nanette Quinn Memorial Scholarship Fund Memphis, TN www.racesonline.com Saturday, March 3, 9:00am Chucalissa’s 14th Annual 5k Relic Run This 5k/walk winds through the scenic woods of Chucalissa Museum and T.O. Fuller State Park Memphis, TN www.racesonline.com Saturday, March 3, 9:00am Healing Hands for Missions 5k Run/Walk Benefitting First Baptist Church with the funding of a medical/dental mission trip to Honduras. Olive Branch, MS www.racesonline.com Sunday, March 4, 9:00am Haul it for Heifer 5k Benefitting Heifer International Bartlett, TN www.racesonline.com Sunday, March 4, 3:00pm Smile Train 5k Benefitting the world’s largest Cleft charity Bartlett, TN www.racesonline.com Saturday, March 10, 10:00am Daffodil Dash 3 Miler and 1 Mile Fun Run Race begins at 10 a.m. Registration begins at 8 a.m. Memphis TN www.racesonline.com
health+fitness | March 2012
Sunday, March 11, 9:00am MRTC- KIDS! Spring Running Program There are 3 Saturday training sessions with different distances varying by age. Memphis, TN www.racesonline.com
42
Sunday, March 11, 2:00pm Run for the Irish 5k Benefitting Irish art and music in the mid-shouth Memphis, TN www.racesonline.com Thursday, March 15, 8:00am 54th Annual RRCA 2012 National Convention Convention for fitness professionals, sponsors, race directors and others. Memphis, TN www.racesonline.com Sunday, March 18, 7:30am Germantown Half Marathon 5k and Mayor’s cup There will be prize money and metels! Germantown, TN www.racesonline.com Sunday, March 18, 2:00pm The Truth About Weight-Loss Cost: $20 ($10 w/ mention of this ad)* Space is limited and Registration is not required Location: MJA Contact: Lisa at Info@BelieveItBringItAchieveIt.com or 901.825.4883 Sunday, March 18, 3:21pm Abs! Abs! and More Abs! Cost: $20 ($10 w/ mention of this ad)* Space is limited and Registration is not required Location: MJA Contact: Lisa at Info@BelieveItBringItAchieveIt.com or 901.825.4883 Saturday, March 24, 8:00am 3rd Annual Jackson Culley Mito-What? 5k Benefitting the United Mitochondrial Disease Foundation Millington, TN www.racesonline.com Saturday, March 24, 1:00-7:00pm Girlscouts GirlTopia Location: Agricenter Contact: Lisa at Info@BelieveItBringItAchieveIt.com or 901.825.4883 Saturday, March 24, 5:00pm Race Judicata–Downtown! This 5k benefits Memphis Area Legal Services Memphis, TN www.racesonline.com Saturday, March 24, 8:00am In His Steps 5k Run This race is run by Christ Church United Methodist Memphis, TN www.racesonline.com
Saturday, March 24, 9:00am 5th Annual Pray Race and Yell for a Cure Walk Benefitting Stephanie Vasofsky Cervical Cancer Foundation Memphis, TN www.racesonline.com Sunday, March 25, 2:00pm Sending Healthy Messages to Your Kids Cost: FREE Space is limited and Registration is not required Location: MJA Contact: Lisa at Info@BelieveItBringItAchieveIt.com or 901.825.4883 Sunday, March 25, 2:00pm Kosten Foundation Kick it 5k Benefitting the Herb Kosten Pancreatic Cancer Research Foundation Memphis, TN www.racesonline.com Friday, March 30, 6:00pm Caitlin’s Help for Hope House 5k Benefitting Hope House Memphis Memphis, TN www.racesonline.com Saturday, March 31, 9:00am 5k for Freedom Run Benefitting the non-profit organizations ‘Semper Fi Society’ and ‘Blue and Gold Association.’ Arlington, TN www.racesonline.com Saturday, March 31, 8:00am aCross Town 5k All race day activities will take place at Bartlett United Methodist Church Bartlett, TN www.racesonline.com Saturday, March 31, 9:00am Memphis Get Your Rear in Gear 5k presented by Tennessee Cancer Coalition To support Colon cancer awareness Memphis, TN www.gyrig.com/events/list/2012/memphis-tn-2012 Saturday, March 31, 12:00pm There Are No ‘Bad’ Foods. Enjoy What You Eat & Feel Better About It! Cost: $20 ($10 w/ mention of this ad)* Space is limited and Registration is not required Location: CHOICES Contact: Lisa at Info@BelieveItBringItAchieveIt.com or 901.825.4883
For Sale or Lease Aggressively priced for sale or lease Suitable for medical/fitness/wellness centre
Expires 3/31/12
5146 Stage Road, Memphis, TN
Located in the Primacy Oaks Office Park,East of Covington Pike on Stage Road. • 4,100 sq. ft. available • Built in 2001 • Class “A” office building • Large open floor plan • Several private offices
Sam Mitchell
Managing Director
901-569-2307
• Reception and waiting area • Owner flexible on terms • Total building size 7,100 sq. ft. • 3,000 sq. ft. leased Physician’s Office with 4 years remaining on the lease
Call today for a showing!
h+f mark etpl ace
Hire Yvette Smith Memphis Leading Personal Trainer! Call Now!
health+fitness | March 2012
Make a Positive Investment in Your Health and Fitness TODAY! 901-366-2866 ysmith9@yvettesmith.com or visit: yvettesmith.com
43
02.11.12
p ho t o f inish
Valentine’s Day 5k and 10k There was a sweetheart division for teams doing the 10K!
1
health+fitness | March 2012
4
44
2
5
8
3
6
9
7
10
1. Dr. Linda Porterfield and Jerald Holbrook
6. Kathy Martin
2. Lori Parker and Mike Sullivan
7. Marie Stewart
3. Jody Fisher and Kathyrn Carter
8. Kristy Gibbons and Linda Key
4. Andie Shull
9. Cindi Peckham
5. Talbot Kruzan
10. Mechele Rodgers and Tracie Penn
Photos taken by: Jen Russell jen.russell7@gmail.com lifeiscreative.weebly.com
health+fitness | March 2012
45
02.12.12
p ho t o f inish
The Duck 5k Trail Race Benefitting the Maria Montessori School
1
health+fitness | March 2012
4
5
8
3
6
9
1. Shelly Martin and Adrian Martin
6. Josh Phillips and Ashley Harper
2. Sally Proctor and Venessa Proctor
7. Gary Lewis and Leslie Howard
3. Emilee Aversa and Patrick Adversa
8. Kenny Boone, Dennis Hatchett, Alex Alpe, and Donna McAlister
4. Johanna Wayland’Smith and Leah Novarese
46
2
5. Jeff Brightwell
9. Teresa Sweeney and Mimi Trouy 10. Paul Carruth and Shea Carruth
7
10
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
After Hours Walk-In Monday-Thursday 5pm-8pm Saturday 9am-12 noon at Germantown Location ONLY
North Office
Central Office
3980 Covington Pike, Ste. 200
Germantown Office
8040 Wolf River Blvd., Ste. 100 1325 Eastmoreland Ste. 260
Riverdale Office
4816 Riverdale Road
memphisor thogroup.com Please call 901.381.4MOG (4664) with any questions prior to your arrival.