text:
Inspiring Active Lifestyles Since 1996
Health and Beauty Expert
Kate Gassaway Nurse Practitioner
Kids Summer Camp Guide Matcha for Metabolism Go Red for Women
Orthopaedic care in the Express Lane Start with OrthoStat.
For sprains, fractures, injured muscles, bones, and joints, see an orthopaedic specialist at OrthoStat.
Walk-ins Welcome Mon-Thurs: 8am-8pm Fri: 8am-5pm 901.261.STAT (7828)
6286 Briarcrest Avenue I Memphis, TN 38120 I OrthoMemphis 901.259.1600 orthomemphis.com A divisionofofMSK MSKGroup, Group, P.C. PC A division
Take Your Fitness on the Road
Choosing the road to a healthy lifestyle is always the right path. Let Wolfchase Toyota help you get there with our award winning line-up
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HEALTH+FITNESS | May 2013
of New & Used Vehicles, where we'll always outperform the competition.
H+F MAY pg 6. Starting Line Fit photos, facts and food pg 8. Fit News Health news around town pg 10. Heart Health Facts for women plus Triathlon Season: A triple threat for injury pg 14. My Legs are Strong A yogi's journey to loving her legs pg 16. Beauty Summer Ready? Products from head to toe pg 18. Fit Kid Sarah Chandler First Degree Black Belt in Taekwondo pg 20. Coach's Corner Your Runner Questions Answered pg 26. Summer Camp Guide pg 28. Reader Weight Loss Completing the Journey
pg 30. Weekend Warriors Monika Taylor & John Michael Bailey pg 34. Fit Profile ABC 24 Anchor Joyce Peterson committed to Heart Health pg 36. Nutrition Myths Busted pg 38. Memphis In May Beware of the Festival Fare pg 40. Finding the Right Gym pg 42. Edible Therapy Cut the Calories with Arugula Pesto pg 44. Matcha for Weight loss pg 46. Events Calendar Races around town pg 48. Photo Finish Who's who at area races
17 years + running strong Publisher Amy Goode email@example.com
CONSULTANTS Executive Editor Hailey Thomas email@example.com
Advertising & Marketing Amy Goode 901.218.4993 Hailey Thomas 901.335.6005 Copy Editor Jenifer Meeks Contributing Editors Kerrieann Axt Robin Beaudoin Macrae Schaffler Marcia Scott Laura Gray Teekell Kristen Waddell Social Media Director/PR Kristen Waddell Graphic Design Brian Williams Photographers Lindsey Lissau Sarah McAlexander Jen Russell Distribution Memphis Paperchasers 740 N. Evergreen Street Memphis, Tennessee 38107 Send articles and photos to email@example.com
Kate Gassaway, Nurse Practitioner, on Women's Health
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 © 2013.
HEALTH+FITNESS | May 2013
pg. 22
On the Cover: Kate Gassaway RN, MSN, FNP Photo by: Lindsey Lissau
3-D MaMMography. ExclusivEly at MEthoDist hEalthcarE.
In Memphis, 3-D Diagnostic Mammography is only available at the Methodist Germantown Breast Center, where the staff works with the highly trained specialists at Memphis Radiological, PC, and with our partners at The University of Tennessee Health Science Center and The West Clinic to bring cutting-edge resources together to treat you better.
To learn more, visit MethodistHealth.org/3D.
HEALTH+FITNESS | May 2013
It's amazing how much disruption a tiny spot can cause in life. But with 3-D Diagnostic Mammography, doctors can see a more complete, three-dimensional picture of the breast tissue, allowing them to more accurately identify even the smallest abnormalities for a quicker diagnosis. It's not only technology that can save your life. It is peace of mind that can help move your life forward faster. Just another way Methodist treats you better.
Praise the Purple Produce!
Publisher Amy Goode's daughter, Emma Throndson, 10, placed second in her age group with a time of 40 minutes and 46 seconds at the Race Judicata 5K on April 6th, benefiting Memphis Area Legal Services (MALS.)
Purple produce such as blueberries, blackberries, eggplant, red cabbage, and purple cauliflower are packed with anthocyanins, a type of antioxidant that may help fight diabetes, heart disease, and some cancers. Not to mention that they are strikingly beautiful on your plate.
Do you have a fit pic? Send it to firstname.lastname@example.com and you may see it in an upcoming issue!
Reginelli Recommends:
Pinnacoli Primitivo Di Manduria Pinnacoli Primitivo Di Manduria is a mouthful to pronounce, just like Memphis barbeque is to eat. Full of zany black herb scents with wild strawberries through the palette and soft tannins on the finish, it's the Italian version of a California Zin. Memphis in May is a fine time to try this Primitivo with swine. On sale $19.99.
See Wine Enthusiast Mary Catherine Reginelli at Pyramid Wines & Spirits. For more information, call 901.578.2773 or visit www.pyramidspirits.com.
RACHEL ROSE-MACHELLE RAGAN: Wet wipes. APRIL N. BIZOT: Deodorant, powder, and flip-flops. Must-haves on school days so all errands can be done stink-free before picking up kids! JUDY OROS: A week old banana!! Whew, finally figured out what that smell was!! MEREDITH NOLEN: Face wipes and a Luna bar!
don't let stomach or Bowel Problems Keep You From Keeping Fit! Acid reflux, constipation, runner's diarrhea, hemorrhoids and colitis are just a few of the uncomfortable and inconvenient
HEALTH+FITNESS | May 2013
issues that can keep you from keeping fit. But there are
treatments and cures available. Make an appointment with GI Specialists today and run, cycle, hike, climb or box your way back to optimal health.
GI SPECIALISTS FOUNDATION Kenneth I. FIelds, M.d.
A Member of Baptist Medical Group
For information or to schedule an appointment call
visit us at www.gispecialistsmemphis.com
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.
It's Not Magic, It's Botox Botox, Juvaderm & Latisse Full Laser Care with Palomar Starlux
Hailey has been running over half her life - fortunately not from the law! She has run marathons and half-marathons in Dublin, NYC, LA, Anchorage, Seattle, Red Woods, Big Sur, New Orleans, Sylamore 25K, Shelby Farms 50K and Memphis (6 times). Trails are her new love along with interviewing Weekend Warriors with the same passion for fitness.
Jenifer is a part-time writer and full-time mom to 4 year old Madelyn. She enjoys yoga, mountain biking and swimming, and received her MA in Medical Anthropology from the University of Memphis. She enjoys living in Midtown and finds inspiration from the awesome people she meets through H+F.
Laura Gray
Laura Gray enjoys running the trails with her dog, Moose, attending Pure Barre classes, and teaching the occasional spin class. She loves Pilates, cooking and reading about cooking; and somehow finds time to interview health and fitness enthusiasts while pursuing her love of art and art history working at the Dixon Gallery and Gardens.
Skin Care Products; Obagi, Yonk a, Glytone Jane Iredale Make-Up/ In-House Make-Up Artist Beautiful Spr ay Tans Offered by Bronze Biologic Full Aesthetic Services Including Facials, Chemical Peels, Waxing and Laser Hair Removal Dr. Emma's HCG Diet as seen on Dr. Oz, B-12 & Lipo Shots
Sarah received her BFA in photography from the University of Memphis and now words as a freelance photographer and a technician for lensrentals.com. She spends much of her time in front of her computer editing, but her free time is devoted to trying every Sunday brunch Memphis has to offer.
Kristen is a freelance public relations consultant for small local businesses. She has always been interested in learning about new programs and events and sharing opportunities with others. In her spare time, she prefers to be outdoors strolling with her husband and their son Barrett. Visit her website at kristenwaddellconsulting.com.
Jen is a freelance photographer and graphic designer. She is married to Will. They have two "fur babies" - a puppy named Barnabas and a kitty named Nevaeh. Jen loves taking Photo Finish race photos for H+F. Visit her website at lifeiscreative.weebly.com.
Kerrieann is a freelance writer with a passion for food and fitness. A self-proclaimed "afitionado", she is a lover of all things health - from weight training to the latest buzz in holistic nutrition. She lives in Midtown with her metabolically gifted husband and three wonderfully talented tiny taste testers.
Macrae is a 38-year old wife and mother to two small children. When she is not cooking an overly complicated meal that her children will refuse to eat, she is reluctantly heading to the gym to work off some of the last meal's calories.
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HEALTH+FITNESS | May 2013
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Saint Francis Becomes the First Hospital in Memphis to Offer MAKOplasty® Partial Knee Resurfacing Saint Francis Hospital is the first facility in Memphis to offer MAKOplasty partial knee resurfacing. The procedure is a minimally-invasive treatment option for adults suffering from early to mid-stage osteoarthritis which has not yet progressed to all three compartments of the knee. MAKOplasty is less invasive than traditional knee surgery and is performed using a highly-advanced, surgeon-controlled robotic arm system (RIO®.) Says David Archer, CEO of Saint Francis Hospital, "MAKOplasty allows us to treat patients with knee osteoarthritis at earlier stages and with greater precision. Because it is less invasive and preserves more of the patient's natural knee, the goal is for patients to have relief from their pain, gain back their knee motion, and return to their daily activities."
order to position and place the implant in the best way possible for each patient. This opportunity for early intervention is considered an important breakthrough, as osteoarthritis is the most common form of arthritis and a leading cause of disability worldwide, according to the American Academy of Orthopaedic Surgeons. For more information about MAKOplasty®, visit saintfrancishosp.com.
Through its innovative use of technology, MAKOplasty takes partial knee resurfacing to a new level of precision while offering the following potential benefits when compared to conventional knee surgery – reduced pain, minimal hospitalization, a speedier recovery, less implant wear and loosening, decreased scarring, and improved range of motion. The RIO System enables the surgeon to complete a patient-specific plan prior to surgery using a CT scan of the patient's own knee which details the procedure for bone preparation and a customized implant positioning. During this process, the system creates a three-dimensional, virtual view of the patient's bone surface and correlates the image to a pre-programmed surgical plan. As surgery is conducted, the surgeon directs the robotic arm, using its tactile, auditory, and visual feedback to limit bone preparation to only the damaged or diseased areas of the knee, while allowing the surgeon to make real-time adjustments in
Feeling Hot, Hot, Hot!
MCS Teachers Honored
Hot Yoga Plus is bringing its unique brand of heated and non-heated classes to Memphis residents, with the goal of helping its clients achieve positive change through yoga.
On your way to this year's Memphis in May festivities, meet the real 2013 celebrities, our top teachers! Responsible for helping us all achieve personal greatness, teachers are often under-appreciated for their efforts, but not this year. They will be on display as part of a multi-media exhibit featuring the Irreplaceables – the top of their profession within Memphis City Schools.
HEALTH+FITNESS | May 2013
Owner Susannah Herring, a former Morgan Keegan employee, partnered with former Regions Chairman and CEO Jack Moore in 2010 to purchase the first Hot Yoga Plus location in Nashville. Since then, they have opened five additional locations with Memphis being the most recent. "It is such a dream come true to open a Hot Yoga Plus studio in my hometown," said Susannah. "I look forward to reconnecting with and bringing my passion for yoga to the Memphis community." Hot Yoga Plus offers a wide array of 60 to 90 minute classes, which include formats such as the Power Flow, Slow Flow, Restorative, and Hot 26. The variety of classes enables clients to customize their yoga practice no matter their style preference or skill level, while embracing the philosophy that yoga is designed to meet individual needs. The new facility will feature the modern and comfortable design consistent with all Hot Yoga Plus locations, including two classrooms and a yoga clothing and accessories boutique. The studio is located at the Poplar and Grove Park Road intersection in the Laurelwood Collection. For more information, visit www.hotyogaplus.com.
The exhibit, entitled I teach. I am ... an Irreplaceable will creatively present more than 600 teachers from May 18- 25, 2013 at 75 South Main Street in Downtown Memphis, between 1 p.m. to 8 p.m. daily. The free exhibit is part of the district's ongoing among the best efforts to retain, recruit, in my field and recognize teachers with proven success in boosting student achievement. A local business donated the space for the week-long display as a way of supporting our city's top teachers. To learn more visit www.iteachiam.com
an rreplaceable
Run for a
reason. ®
St. Jude patient Arianna, at age 5, atypical teratoid/rhabdoid tumor
Experience a scenic course that includes historic Beale Street, the legendary Sun Studio and an inspirational journey through the campus of St. Jude during the 2013 St. Jude Memphis Marathon® Weekend. When you register, sign up to raise funds as a St. Jude Hero, so you can help save kids like Arianna who are suffering from cancer and other deadly diseases. Marathon • Marathon Relay • Half Marathon M emp hi s G r iz zlie s H o u s e 5 K • K ids M ar at hon & F amily Fun Run
HEALTH+FITNESS | May 2013
Saturday, December 7, 2013
©2013 ALSAC/St. Jude Children's Research Hospital (14370)
The Facts about Heart Health for Women Heart disease is the number one killer of women in the United States. Each year 267,000 women die from heart attacks, while another 31,837 die of congestive heart failure. Dr. Steven Gubin of the Stern Cardiovascular Foundation shares tips to lowering your risk without medications. One of the safest and most effective ways to reduce risk and improve cardiovascular fitness is through aerobic exercise. Unfortunately, 70% of American women don't exercise regularly. Since inactivity nearly doubles a person's risk for heart disease, it ranks among the leading risk factors. This risk can be lowered without medication by increasing exercise to at least five times per week, with the addition of weight training two times per week. It has also been shown that cholesterol can be lowered between 10% to 20% with proper nutrition alone, so eat a diet rich in vegetables, fruit, and lean protein (such as chicken, fish, or lean red meat.) One can also improve triglycerides, or fat present in the blood, to a level which should ideally be less than 150 milligrams per deciliter by avoiding calories spent on sugary treats and alcohol. However, those individuals already diagnosed with heart disease may need to improve cholesterol through cholesterollowering medication as well as proper diet.
Do not start a daily aspirin regimen without first discussing it with your physician. Aspirin is not a benign drug and can increase the risk of bleeding. While a doctor may recommend a daily aspirin to men between the ages of 45 and 79, where the potential cardiovascular benefit outweighs the potential harm of bleeding in the gastrointestinal (GI) tract, in women an aspirin regimen is not routinely recommended until they are between the ages of 55 and 79, when the potential for cardiovascular benefit outweighs the potential harm of a GI bleed. In individuals that have already had a stroke, heart attack, a previous stent, or bypass surgery, however, an aspirin regimen is definitely recommended, and it has been shown that an 81 milligram dose is probably just as effective as the normal adult dose of 325 milligrams. The risk of heart disease in women increases significantly after menopause. Therefore, women's cholesterol profiles need to be followed closely during the time of menopause, since it has been shown that LDL – the cholesterol to be avoided – rises in the years both before and after menopause. Also, some recent studies have shown that vitamins don't prevent heart attacks, strokes, or cardiovascular mortality, therefore vitamins
are not routinely recommended to decrease the risk of a heart attack or a stroke. Maintaining a well-balanced diet will normally provide all of the vitamins and micronutrients that are required. Finally, since women develop heart disease approximately 10 years later than men, it was thought for some time that hormone therapy would prevent heart disease. However, there is no compelling research to suggest that the use of hormone therapy reduces the risk of heart disease in post-menopausal women, and it has actually been shown that hormone therapy can increase the risk of heart disease and breast cancer, as well as stroke and the development of blood clots. Love your heart, love yourself, and be well!
Dr. Steven Gubin focuses on preventative cardiology at Stern Cardiovascular Center, promoting proactive patient education to reduce risk factors for heart disease. For more information, call 901.271.1000, or visit www.sterncardio.com.
Not All Physical Therapy Is The Same
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HEALTH+FITNESS | May 2013
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Mobile Health Screenings, Inc. • 901-757-1531 Lipo B-12 Shots . . . . . . . . . . . . $25 Vitamin B-12 Shots . . . . . . . . . $10 Bone Density Screen . . . . . . . . $25 (heel test)
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By Steven S. Gubin, M.D. FACC
Are you seeing a licensed physical therapist at each and every visit? Do you see the same physical therapist at each appointment? Does your physical therapist use "Hands-On" manual therapy to help treat your pain? If not, then you may not be receiving the level of physical therapy that you deserve. Let us show you what true patient-focused physical therapy can do for you. Most insurances now allow self-referral to physical therapy. Contact us today for an appointment.
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Visit us for more information and a list of clinics across Tennessee www.resultsphysiotherapy.com
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HEALTH+FITNESS | May 2013
Triathlons: A Triple Threat for Injury Springtime – when triathletes begin to look ahead to the first race of the year. For those of us in the Mid-South, that usually means the annual Memphis in May Triathlon, to be held this year on May 19th. Unfortunately, one of the most disheartening things I see in my practice are new triathletes who research the sport, train enthusiastically, but then injure themselves only weeks before the big event. Don't let this happen to you! Here are some general guidelines to maximize results and avoid injury:
By Laura Lendermon, M.D.
be fooled into thinking that cooler temperatures will keep you from becoming fluid-depleted. Also, factor in the extra energy consumption required on windy days or days spent riding the hills.
The joy is to be found not only in the competition itself, but in your preparation for it. Be happy, be healthy in your pursuits, and let me know if I can help to keep you on the road, on your bike, or in the water!
Try to participate in no more than two events on the same day, unless it is one day per week, followed by a rest day.
This is especially important for new runners. You may underestimate the fatigue brought on by swimming and cycling since they challenge different muscle groups, but the overall fatigue factor remains. If you won't listen to your body, listen to your coaches. Better to have a tiny bit left in the tank than an injury that will sideline you for the rest of the season.
Start and end slowly, with a more aggressive training session in between. The more flexible you are, the more efficient (and faster) you will become, and the more injuries you will avoid, especially if you are 35 or older. Don't let your hard work go to waste at the expense of a hamstring, quadriceps, or Achilles tendon strain.
Dr. Laura Lendermon is a physician at Lendermon Sports Medicine. For more information, call 901.850.5756, or visit www.lendermonsportsmedicine.com.
If you have an ongoing injury, ice it after exercise, as heat will only serve to inflame it further. Ice is the key – apply it 15 minutes after completing your training.
Triathlon training allows you to mix things up in order to make your sessions more interesting and fun. Try various combinations of speed work, terrains, and neighborhoods, and don't be afraid to explore new areas. If possible, find an opportunity for an open water swim before the race, too! You'll find that energy and enthusiasm can contribute enormously to your success.
Staying well starts at Wellness…
If you are worried about an injury or potential injury, it's better to be safe than sorry – get it checked. It might be the best investment of time you can make if it results in the avoidance of a season-ending injury that was headed your way!
HEALTH+FITNESS | May 2013
Now more than ever is the time to eat smart and stay hydrated, especially on your recovery days after a long run, ride, or swim. Don't
Located in the heart of Midtown and open to the entire community, Church Health Center Wellness is more than a gym – it's a supportive community focused on helping you reach your health goals. ChurchHealthCenter.org Church Health Center Wellness | 901.259.4673
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HEALTH+FITNESS | May 2013
Your Health & Wellness Matters to Us!
My Legs Are Strong My legs are strong, and my yoga practice helps keep them that way. Today, I appreciate my legs, but like many women, I haven't always had a friendly relationship with them. I have very pale skin which, while growing up in Florida, set me (and my legs) apart. And as I've gotten older, cellulite has begun to make an appearance. Fact: in the real world, most women have cellulite, and losing weight doesn't always make it go away. For example, when I was in my twenties, my roommate – 5'2", 100 pounds – was so distraught over the fact that she had cellulite that she had liposuction. She underwent general anesthesia and had the cellulite vacuumed out of her legs with a long suction tube. A year later she was still paying off the expensive procedure, she still had cellulite, and she still hated her legs.
By Leah Nichols
I will not spend my life being ashamed of my legs. I will not spend tons of money on creams and potions to rid myself of cellulite and I won't compare my legs to the legs of other people – even if I believe their legs are shapelier or possess a smoother texture. I am delighted to enter this new phase of my life, where the defining characteristics of my legs are related to how well they move and where they take me. Now, if you'll excuse me, it's time to put my shorts on one leg at a time and ease on down the road.
Cellulite might as well be a four-letter-word among women of any age, but a couple of years ago I decided that the contempt I had always had for my legs had gone on long enough. It was torture wearing long pants throughout the searing Memphis summers and, as a yoga teacher, I wanted my students to be able to see the correct position of the legs while in various postures. Determined to break this cycle of shame, I ventured to slip on a pair of shorts when I was alone, and found that it wasn't so bad. Next, I tried wearing shorts in the company of a close friend. I didn't die of embarrassment. Then I dared to go out in public. I don't mind cellulite on anyone else, but to me, my cellulite plus my pasty legs equals ugly personified. So I first spent some extra time grooming in order to prepare my legs for public viewing. After shaving and exfoliating, I drenched myself with Sally Hansen Airbrush Legs. The spray gave my legs a healthy-looking glow (in a certain light,) but it had its downsides. It rubbed off on my yoga mat and my clothes. I felt self-conscious about whether I had missed a spot or created streaks. And the chemicals in the spray made my legs itch for days afterward. Still, being bare-legged felt good that first summer – even if the makeup meant my legs weren't completely bare. Last summer I took it even further. I left Sally Hansen in the drawer and went out in just my shorts. This time, I prepared differently. I looked at my legs in the mirror and had a talk with them. I promised them that I would focus less on how they looked and more on what they could do, such as offer support for me to sit and stand, walk and run.
HEALTH+FITNESS | May 2013
My legs provide a base for my spine and carry around my (very large and often-overused) brain. They take me on regular long walks in Overton Park. They've accompanied me on hikes along the Oregon Coast and the Umbrian countryside. They spring into action when a friend needs help, and carry me away from places where I'd only find trouble. Lately, my legs have been learning to run, and I'm up to three miles without stopping. I am lucky to have the full use of two strong legs to stand, walk, run, sit, amble, dance, traipse, forge ahead, and strut about on.
Leah Nichols owns Evergreen Yoga Center in Midtown Memphis. She loves studying and practicing yoga, and generously shares her enthusiasm with students of all levels. For more information, go to www.evergreenyogamemphis.com.
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It's Hip to be Fit and Now you "Fit-sters" can Exercise your Right to Vote in the 1st Annual 2013 Health+Fitness FIt List! Go to memphishealthandfitness.com & click on the 2013 FIt List Banner on the homepage.
Vote from May 1-June 15 & Win Hip and Fit Swag on us!
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HEALTH+FITNESS | May 2013
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For Your Body With spring weather finally here, we're all ready to shed our winter clothes – but how to protect our skin, especially after it's been hidden away for so long? We all know the only healthy tan is a sunless tan, so H+F headed to Southern Grace Aesthetics and Wellness to have a Bronze BioLOGIC spray tan applied by professional makeup artist, Kasey Acuff. The formula itself contains only non-toxic ingredients, without alcohol, dyes, artificial colors, or perfumes, and the high-volume, low-pressure mist spray gun allows for a precise application of the DHA tanning solution to your skin instead of the air. Bottom line, the Bronze BioLOGIC spray tan at Southern Grace Aesthetics and Wellness was the most pleasant spray tan we've experienced – a quick, non-stinky, non-sticky, and non-toxic solution to getting that healthy glow. For more information, contact Southern Grace Aesthetics and Wellness at 901.347.3451.
For Your Face
For Your Eyelashes
Pür Minerals' Glow All Year Kit is a trio of bronzing products which includes Mineral Glow, Pout Plumping Lip Gloss, and their brand-new Roll-On Illuminator, all of which are designed to create a natural, sun-kissed complexion. The Kit is available at ULTA Stores, professional spas, physicians' offices, and online at www.purminerals.com.
Pür's Double Ego 2-In-1 Dual Action Mascara features an adjustable wand on each end, allowing you to dial up the amount of volume and length you want with a simple twist of the barrel. The formula is water-resistant and available in a dramatic shade of Jet Black. To order online, visit www.purminerals.com.
Beauty is Therapy
HEALTH+FITNESS | May 2013
This Mother's Day Make it Memorable with and Eminence Organic Coconut Cream Facial and Coconut Sugar Body Treatment for $175.
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HEALTH+FITNESS | May 2013
Call the Refinery for all of your Wellness Needs!
This is not a fad diet. This is science. This is the Refinery HCG Diet. 17
PLANTING SEEDS FOR THE FUTURE Interview and Photo by Kristen Waddell
There just aren't enough hours in the day for Sarah Chandler. Not only does the 10-year old Hutchison Girl play soccer, basketball, and the drums, she has attained the rank of 1st Degree Black Belt in Taekwondo, a process which H. U. Lee's The Way of Traditional Taekwondo likens to a tree which "has reached maturity and has overcome the darkness. It must now begin to 'plant seeds for the future.'"
SARAH CHANDLER AGE: 10 SCHOOL: Hutchison School GRADE: 4th grade DO YOU CONSIDER YOURSELF TO BE COMPETITIVE? Yes! I always try to do my best. Plus I like to win. WHAT DOES THE WORD "DEDICATION" MEAN TO YOU? Commitment. WHAT PHYSICAL ACTIVITIES ARE YOU CURRENTLY INVOLVED IN? I do Taekwondo year-round, but this school year I also played basketball for Christ Methodist and soccer for Second Presbyterian. I play in church leagues since I don't have time to play in club leagues because of Taekwondo. I can't wait until I can play for school! I also enjoy skim boarding, skateboarding, and surfing. WHY DID YOU TAKE UP TAEKWONDO? I attended a Taekwondo summer camp that the Millers (of Midtown Taekwondo) taught with my friend Madeline. I had so much fun that I fell in love with it and begged my mom to sign me up. In a little over two and a half years, I am a 1st Degree Black Belt Decided. I go to Midtown Taekwondo, which competes in the Choong Sil Taekwondo Federation.
HEALTH+FITNESS | May 2013
HAVE YOU GIVEN UP ANY SPORTS OR ACTIVITIES TO FOCUS ON TAEKWONDO? I gave up tennis and golf because there were not enough hours to do everything I wanted to. HOW OFTEN DO YOU PRACTICE AND COMPETE? I used to practice five days a week, but since I now have drum rehearsals, I only go to class four days a week. I also assist Mrs. Miller one day a week at a class at my school. I compete nationally five to six times per year.
DO YOU HAVE ANY UPCOMING APPEARANCES OR COMPETITIONS? My School of Rock performance group is playing Pink Floyd's The Wall at Newby's on May 10th and 11th. I also have a Taekwondo tournament in Cordova that Saturday morning.
DO YOU HOLD ANY AWARDS OR RECORDS, OR HAVE ANY OUTSTANDING WINS? I have nine 1st place trophies from tournaments, and I have won the "Best Tester" award at school six times. Last year I came in 2nd place in our school-wide competition of which girl student won the most points in tournaments that year.
WHAT ADVICE DO YOU HAVE FOR BALANCING SCHOOL, SPORTS, AND FUN? Don't waste any time.
WHAT ARE THE DIFFERENT COMPETITION TYPES IN TAEKWONDO, AND WHICH IS YOUR FAVORITE? Patterns and sparring are the two types, and sparring is my favorite.
WHO IS SOMEONE YOU LOOK UP TO? Bethany Hamilton, who inspired the movie "Soul Surfer."
WHAT ARE YOUR ATHLETIC GOALS FOR THE FUTURE, AND WHAT CHALLENGES DO YOU EXPECT TO FACE? I would like to win a gold medal in the 2020 summer Olympics. But I know it will take a lot of hard work and dedication. WHAT DO YOU LIKE TO DO IN YOUR FREE TIME? Play outside, hang out with my friends, play the drums, and read.
WHAT ONE WORD DESCRIBES YOUR PERSONALITY? Fun.
WHAT IS YOUR FAVORITE MOVIE? "The Karate Kid," because I can relate to it. WHAT ARE YOUR FAVORITE FOODS? Scrambled eggs, strawberries, chicken … especially when Mom and Dad make chicken drummies with steamed broccoli – my mom knows I like a double portion! My splurge foods are chocolate cake and ice cream.
HEALTH+FITNESS | May 2013
It's important to change up your workout routine so that you can avoid injury and burnout. Cycling, yoga, and weight training are all good supplements to your running regimen. Basically, anything that strengthens your core and your muscles in general will help to improve your pace and abilities on the road, so find another type of workout that you enjoy doing and mix it into your training plan once per week.
Full recovery from a training season is crucial. One rule of thumb to keep in mind is that for every mile of the race you complete, avoid hard workouts for as many days. For example, during the 26 days following a marathon, your workouts or runs should be light and easy, after which you can work back into more intense training. This will help your body and mind recover from the hard training while you work your way back up to a good base mileage.
By Marcia Scott
Finding a plan that works well for your ability level and schedule is a huge part of increasing your distance. There are apps you can use, as well as online guides and training programs around town that you can check out. Having a schedule to follow helps to make training manageable while holding you accountable. In addition, never increase your mileage by more than 10% per week.
As a runner, you will always have great runs and bad runs. The key is to be patient and not get discouraged in the beginning. Many new runners find that once they can run continuously for 30 minutes, running begins to become a little easier. Try focusing on your breathing and form as you're starting out, and as you run more your pace will naturally improve.
HOW CAN I PREVENT GETTING SIDE STITCHES WHEN I RUN? Kids Run Memphis
Summer Running Camp
HEALTH+FITNESS | May 2013
June 3-7, 8:30-11:30am Ages 8-11 Cost: $100 pre-registered $80 each additional child
One key to avoid those annoying side stitches is to inhale and exhale the same amount of air. It sometimes helps to count your steps while breathing in and out for the same amount of strides. If you still get stitches in your side, put your arms over your head and breathe out heavily, like you're trying to force out the air that is stuck.
I CHAFE WHEN I RUN. IS THERE ANYTHING THAT CAN HELP? Body Glide is a wax-based product that you can apply anywhere on your body in order to prevent chafing. Not only does it provide a barrier against friction and rubbing, it's odorless and doesn't stain your clothes. Try it out!
Ask Marcia! Have a running question? E-mail your questions to Marcia at email@example.com, and she'll answer them in an upcoming article!
Marcia Scott is the Training Program Coordinator at Fleet Feet Sports. For more information, call 901.761.0078 or visit fleetfeetmemphis.com.
DON'T MISS ANOTHER DAY! If you are not able to train and compete to your usual level, that's not ok! Let us help get you where you need to be.
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At Lendermon Sports Medicine we take the most aggressive non-surgical approach to getting you back to doing what you love. If you are unable to run, ride, or play your sport, let's find out why and get you back! We understand that what you do is part of who you are, whether that be running, cycling, swimming, tennis, or giving your all in your favorite team sport.
Don't miss another day. Come in and see us. It's important.
Dr. Butler is a foot and ankle surgeon and graduated from one of the top surgical residencies in the nation. His specialty is Sports Medicine of the foot and ankle, but he is well trained to handle any concerns you may have ranging from orthotics to surgery.
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lendermonsportsmedicine.com 901.850.5756 | 9950 Crooked Creek Dr. | Collierville, TN 38017
HEALTH+FITNESS | May 2013
Dr. Lendermon attended the University of Tennessee Physical Therapy School and then also went on to attend the University of Tennessee School of Medicine, graduating in 1996. Dr. Lendermon completed her residency at the American Sports Medicine Institute in Birmingham, Alabama. She holds memberships in the American Association of Sports Medicine and the Tennessee Academy of Family Practice. She is also a devoted runner and participates in many marathons in cities including New York, Boston, and Chicago.
Kate Gassaway, Nurse Practitioner, on Women's Health This May H+F is focusing on women's health, so we sat down with Family Nurse Practitioner Kate Gassaway and passed along your questions. Here's what she had to say. SINCE I HAVE HIT MY MID-THIRTIES, MY PERIOD HAS GOTTEN HEAVIER, ALONG WITH MY CRAMPING. IS THERE ANYTHING I CAN DO? If you don't regularly have a heavy period or you've noticed differences in the way your period is presenting itself, it's important to see a doctor. Treatment depends on what's causing the bleeding and how serious it is. Medication or surgical treatment may include non-steroidal antiinflammatory drugs (NSAIDS) such as ibuprofen and naproxen to reduce the amount of blood loss and help with pain; hormone therapy to correct hormonal imbalances; dilation and curettage (D&C) which involves dilating the cervix and scraping the lining of the uterus; hysteroscopy, a procedure in which a long, thin scope is inserted into the uterus through the vagina and cervix, allowing the doctor to see and remove fibroids (a type of procedure called myomectomy) or other growths that may cause bleeding; endometrial resection or ablation, in which the lining of the uterus is removed or destroyed; or hysterectomy, the surgical removal of the uterus and cervix.
HEALTH+FITNESS | May 2013
I HAVE HAD NORMAL RESULTS FROM MY PAP SMEAR FOR THE LAST SEVERAL YEARS. IS IT STILL NECESSARY TO HAVE A PAP EVERY YEAR? It depends on your age. The American College of Obstetricians and Gynecologists (ACOG) continues to recommend that women younger than 21 should not be screened for cervical cancer or the human papillomavirus (HPV) regardless of whether they have had sexual intercourse. Women ages 21–29 should now receive cervical cancer screening once every three years instead of once every two years. The biggest change in the cervical cancer screening guidelines is for women ages 30–65. For women in this age group who have negative test results, the preferred screening strategy is now co-testing with the Pap test combined with HPV testing once every five years. A Pap test alone (without HPV co-testing) once every three years is acceptable for women in this age group if HPV testing is not available.
WHY IS WEIGHT LOSS AFTER 40 SO HARD? Starting in our early 40s, our bodies go through a series of changes that affect the very core of our being. Thanks to hormonal and other changes, the growth rate of our cells slows down. Some of these changes are the result of the natural aging process. It's just something we have to learn to work around. Get to know your body's new biological rhythms and adjust to them. When it comes to burning calories, it's a fairly simple equation. What goes in must be burned off, or it sticks to your ribs. Acquiring weight is absurdly easy – according to experts, eating just 100 extra calories a day (100 more than what your body burns) will lead to a nine to 10 pound weight gain over the course of a year. It is important to eliminate underlying metabolic conditions. Would it surprise you to know that thyroid problems strike as many as one out of five adults over age 40? The most common of these is hypothyroidism, or an under-active thyroid. Hypothyroidism is one of the primary reasons many people over 40 can't lose weight, despite real attempts to exercise and eat well. You may also burn more calories if you get more sleep. As any perimenopausal woman or hardworking man over 35 can tell you, sleep becomes more elusive as you age. A substantial amount of research has shown that lack of sleep is directly connected to weight gain because of the actions of two hormones, leptin and ghrelin, that control hunger and satiety, or feeling full. When you're sleep deprived, your ghrelin levels increase at the same time that your leptin levels decrease. The result is more craving, less feeling full. Add to that the fact that sleep-deprived people often crave "energy" foods, which tend to be sweet or salty, and you can see how small changes in your routine can add up to big weight gain.
"Be Preventive, Wear Sunscreen"
C OV E R P RO F I L E IS THERE REALLY A TREATMENT AVAILABLE THAT MELTS FAT? Weight loss isn't easy, but the safest, most effective method is available to everyone: eat less and exercise more. However, there is a device now available in the United States which has been used overseas to get rid of fat cells permanently – LipoSonix. It uses focused ultrasound waves to permanently get rid of fat cells selectively in your problem areas. LipoSonix gets rid of these fat cells without surgery and with minimal side effects or downtime. For decades people have been trying to selectively remove fat from problem areas using belts, injections, exercise, and many other techniques. LipoSonix uses a special technology called High-Intensity Focused Ultrasound (HIFU) to cause the death of fat cells safely and effectively. Focusing the ultrasound energy of LipoSonix at 1-2 centimeters below the surface of the skin avoids any burns or trauma to the skin and makes the treatment more comfortable. The fat cells are disrupted by the HIFU, resulting in an average 4-5 cm (1.5-2 inches) reduction in waist size per one hour treatment. Until now, the only way to really remove fat from a selective area was liposuction. Now there is LipoSonix. WHAT IS THE BEST WRINKLE TREATMENT TO USE? Anything you will use daily, as improper use is the number one reason people "don't see a difference." If someone wants to be preventative, then the answer is sunscreen. However, most women usually start thinking about skin care when it's time to get corrective. In that case, the answer would be prescription retinoids such as Retin-A, Tazorac, etc. Retin-A is beauty's closest thing to a miracle product: it clears up breakouts, softens and smoothes skin, and is one of the only things on the market (short of Botox, fillers or plastic surgery) that will truly, visibly remove lines and wrinkles and make you look younger. Prescription retinoids work like any other exfoliant (i.e. microdermabrasion, chemical peels) to stimulate the cells to turn over and form new collagen. As collagen in the skin is rebuilt, it boosts the skin's elasticity. As a result, the skin looks tighter and firmer. The follow up question women usually have is if the commercial products available in the drugstore that have Vitamin A derivatives are the same as prescription products. The answer is that Retin-A and Retinol (found in the commercial preparations) are both derivatives of Vitamin A. The former has a much stronger and more aggressive effect on the skin, thereby having a more dramatic effect in terms of reducing skin discoloration and facial wrinkles. All of these agents can increase sun sensitivity, so sun precaution and use of a broad-spectrum sunscreen with at least an SPF of 30 is a must!
HOW OFTEN SHOULD I REPLACE MY MASCARA? Mascara should be kept no longer than three months after opening. After three months, bacteria can begin to grow inside the tube; this growth of bacteria can lead to an infection such as conjunctivitis (pink eye). Also, if you notice that your mascara appears flakey or is caking up, discard it.
IS THERE A SUPPLEMENT FOR HEALTHY SKINCARE AND NAILS? Taking 1000 mg biotin vitamins per day is helpful. They help nails to grow faster, as well as hair. Don't expect results overnight, through. You need to be patient. Also these supplements have been shown to help hair, skin and nails. L-Lysine. Many people don't realize it but hair, skin and nails are made from a type of protein. This protein, like the protein in muscles, can become compromised and damaged without proper upkeep. Providing the body with the proper building blocks to produce this protein is tantamount to maintaining healthy hair, skin and nails. L-lysine is an essential amino acid that helps build healthy proteins, and thus, helps maintain healthy, youthful hair, skin and nails. Vitamin E. Vitamin E is an antioxidant that's used to counteract free radicals and stabilize cell membranes. It scours the body for free radicals that have the potential to damage skin cells, neutralizes these threats, and helps provide damaged cells with the electrons required to complete any unstable cells. The fact is, skin cells need to be protected by these antioxidants and vitamin E is perfectly suited for the task; this is why a large percentage of both topical and internal skin care products contain vitamin E. IF I WEAR SUNSCREEN, SHOULD I STILL BE WORRIED ABOUT SKIN CANCER? YES! The probability of all types of skin cancer increases with age, resulting from the cumulative effect of sun exposure. Remember when we thought slathering on baby oil to promote tanning was doing something good for our skin? The majority of lifetime sun exposure occurs before age 20, and skin cancer can take 20 years or more to develop, so the opposite could never be truer! Skin cancer is the most common type of cancer, probably making up more than half of all diagnosed cases of cancer, according to the American Cancer Society (ACS,) and studies show that melanoma is becoming an ever greater danger for young women. Even the most diligent, well-intentioned daily sunscreen wearers are likely doing it wrong. That's because, for women, protecting yourself from the sun is more complex than just choosing an SPF number. The sunscreen in foundation or tinted moisturizer isn't enough for everyday protection. And the sunscreen in cosmetics mostly offers protection against one type of ultraviolet ray, and makeup isn't applied as thoroughly or frequently as needed. You need to use a lightweight physical block sunscreen everyday of your life to protect your skin from the sun's harmful rays. WHAT IS THE BEST TREATMENT FOR SPIDER VEINS? Very tiny dilated capillaries, usually on the face, legs, and thighs, are called spider veins. They are typically a red or bluish color and can be short unconnected lines or come together in a "sunburst" pattern or a spider web pattern just under the surface of the skin. Horse-chestnut seed offers perhaps the best herbal relief for the swelling, pain, itching, fatigue, and tenseness associated with varicose and spider veins. Clinical studies show that horse chestnut improves circulation in the legs, decreases inflammation, and strengthens the capillaries and veins. Most laser treatments deliver pulses of light energy that cause the blood within the vein to coagulate, eventually destroying the vessel which is later reabsorbed by your body. Blood flow will then be redirected to veins deeper below your skin's surface, where it should be. Often, patients find that one or two treatments are sufficient. However, the number of treatments necessary depends on the number, color, and size of the vessels being treated. Since individual results vary, ask your medical professional about your specific condition. Kate Gassaway, RN, MSN, APRN, BC is a Family Nurse Practitioner and owner of Solutions Medical Center in Collierville. For more information, call 901.853.6428 or visit www.solutionsmedicalcenter.com.
HEALTH+FITNESS | May 2013
WHAT IS THE BEST TREATMENT FOR ADULT ACNE? Which treatment is best depends on which type of acne you have. It is good to use something very simple to wash your face with, as well as low-strength benzoyl peroxide. Adult acne is caused by sebum, an oily substance produced by the skin's sebaceous glands. Sebum clogs pores, which attract bacteria and become inflamed. For some adults, breakouts are a result of hypersensitivity or overproduction of androgens (male hormones,) but an imbalance in both male and female hormones (estrogen) can also cause breakouts. For women, this can happen during pregnancy, perimenopause, and menopause. Some medications, such as corticosteroids, and cosmetics can also contribute to the development of acne. So what can you do about it? For starters, you can't treat your adult acne like you once did as a teenager! Secondly, one of the best things you can do for your skin is to keep your hands off it! Last, but certainly not least, is to get products with the right ingredients. Medical Grade skin care products (such as the Jan Marini Skin Care Line or ObagiClenziderm System) have a higher concentration of ingredients that help clear up problematic skin. These products will create an at-home regime to smooth the skins surface, control breakouts, and make you glow!
I HAVE SEVERAL SUN SPOTS I WANT TO HAVE REMOVED VIA LASER TREATMENT. SHOULD I WAIT UNTIL AFTER THE SUMMER? If you are constantly in the sun, then yes, and finally there is something that really works on hyperpigmentation! LimeLight IPL Treatment can treat your individual pigment changes, such as brown age spots; it can also treat widespread blotchiness, freckles, and red spots, not to mention that it is very effective for improving uneven skin tone. If you have tanned skin or plan on being out in the sun, you should not have Limelight, (but you can use other treatments.) In fact, many people schedule their LimeLight treatments in fall and winter to erase the sun damage from the previous summer.
HEALTH+FITNESS | May 2013
HEALTH+FITNESS | May 2013
Memphis Area Summer Camps
for the Active Body and Mind Seize the Clay
Category: Visual Arts Dates: June & July Age: 5+ Website: seizetheclay.net/ summer_camp.html Phone: (901) 323-2991
Children's Ballet Theater Category: Performing Arts Dates: June & July Age: 2.5 - 17 Website: www.balletchildren.com/ summer_camps_fs.htm Phone: (901) 921-0388
Memphis College of Art
Category: Visual Arts Dates: June 10-July 12 Age: 5 - 18 Website: mca.edu/public-programs/ community-education-holder/ summer-art-camp/ Phone: (901) 272-5142
Playhouse on the Square
Category: Performing Arts Dates: May 27-August 2 Age: 5 - 17 Website: playhouseonthesquare.org/ education/summerconservatory.html Phone: (901) 725-0776
HEALTH+FITNESS | May 2013
Theater Memphis
Category: Performing Arts Dates: Multiple dates available Age: 5 - 18 Website: www.theatrememphis.org/ Indexed.html Phone: (901) 682-5261 Also a summer teen production for ages 11-18, auditions June 5 & 6
Germantown Performing Arts Center Category: Performing Arts Dates: June 17 - July 26 Age: 3 - 15 Website: www.gpacweb.com/ educational.cfm?eID=9 Phone: (901) 751-7665
Rock 'n Romp Camp
Category: Performing Arts Dates: June 3 - 7 Age: grades 1 - 7 Website: www.orpheum-memphis.com/ students_teachers_families/ students/broadway_bootcamp Phone: (901) 529-4242
Children's Museum of Memphis
Category: Community Dates: May 28 - August 9 Age: 3 - 10 Website: www.cmom.com/?q=camps Phone: (901) 458-2678
School of Rock
Lichterman Nature Center
Art & Soul
Category: Performing Arts Dates: June & July Age: 8 - 17 Website: memphis.schoolofrock.com/ camp-signup Phone: (901) 730-4380
Category: Visual Arts Dates: June 17 - 21 Age: entering 1st entering 8th grade Website: www.artandsoulparty.com/ Art-Camp.html Phone: (901) 489-7533
Shutterbugs Mini Camp w/ Paige Miller Photography Category: Visual Arts Dates: July 18 - 19 Age: 9 - 15 Website: foundmemphis.com Phone: 901-652-0848
MUSEUMS Memphis Zoo
Category: Community Dates: June 3 - August 2 Age: 4 yrs - 8th grade Website: www.memphiszoo.org/camps Phone: (901) 333-6500
Memphis Botanic Garden
Category: Community Dates: June 3 - July 25 Age: 4 - 12 Website: memphisbotanicgarden.com/ camps Phone: (901) 636-4126
Category: Parks & Rec Dates: June 1 - July 29 Age: 5 - 12 Website: www.memphismuseums.org/ lichterman-overview/ Phone: (901) 386-9973
Memphis Jewish Community Center
Category: Parks & Rec Dates: beginning June 3 Age: 3 - 14 Website: jccmemphis.org/summer
YMCA of Memphis
Category: Parks & Rec Dates: May 28 - August 2 Age: 5 - 15 Website: www.ymcamemphis.org/ our-programs/summer-camp/
Tiger Golf Academy
Category: Parks & Rec Dates: July 25 & 26 Age: 8 - 17 Website: grantrobbinsgolf.com/camps.html Phone: (901) 678-4136
C.R.O.S.S.Fire Commandos Category: Parks & Rec Dates: June 24 - July 25 Age: 5 - 12 Website: www.haveastandard.com/ crossfire/cordova/camps Phone: (901) 756-1818
Lynx Sports Camps at Rhodes College
Category: Parks & Rec Dates: June 10 - 29 Age: 6 - 18 Website: www.lynxcamps.com
F I T R E S O U RC E Germantown Park & Recreation Camps
The Little Gym
Math Made Simple
SkyZone: SkyCamp
Camp Get Fit
Category: Parks & Rec Dates: June 3-7, June 24-28, and July 15-19 Age: 6 - 12 Website: www.skyzone.com/Memphis Phone: (901) 322-3281
Category: Other Dates: June 3 - July 18 Age: grades 5 - 8 Website: www.kidsntechnology.net/ programs/summer-camp Phone: (901) 576-6984
Maple Grove Farms (Collerville)
Teen Technology Camp: Memphis Central Library
Camp Invention
Category: Parks & Rec Dates: June 3 - Aug 2 Age: 6 - 12 Website: www.germantown-tn.gov/ index.aspx?recordid=11323& page=487 Phone: (901) 757-7389
Category: Parks & Rec Dates: June 3 - July 26 Age: 4 - 9 Website: www.maplegrovefarm.net/ camp.htm Phone: (901) 861-7422
Shelby Farms Park
Category: Parks & Rec Dates: May 27 - June 21 Age: 6 - 13 Website: www.shelbyfarmspark.org/ youthprograms Phone: (901) 767-7275
Category: Parks & Rec Dates: Call for information. Age: 3 - 12 Website: www.tlggermantowntn.com Phone: (901) 755-1323Â
Category: Other Dates: July 15 - 20 Age: 13 - 15 Website: www.memphislibrary.org/ teens/techcamp Phone: (901) 415-2700
Category: Other Dates: May 28-July 15 Age: 5 - 15 Website: mathmsimple.com/math-camp/ Phone: (901) 326-6475
Category: Other Dates: June 3 - July 19 Age: 6 - 15 Website: healthykidsandteens.com/ campgetfit-foundation Phone: (901) 737-8447
Category: Other Dates: Multiple dates available Age: entering grades 1 - 6 Website: www.campinvention.org Phone: (800) 968-4332
Mad Science Summer Camp Category: Other Dates: Multiple dates available Age: entering grades 1 - 6 Website: midsouth.madscience.org Phone: (901) 213-3555
Menagerie Farm (Collierville) Category: Parks & Rec Dates: June 10 - July 19 Age: 4 - 12 Website: www.menageriefarmtn.com/ summer-day-camp/ Phone: (901) 322-3300
Showcase Equestrian Center Category: Parks & Rec Dates: May 27 - August 2 Age: 5 - 18 Website: http://goo.gl/xqzIQ Phone: 901-850-9697
Category: Parks & Rec Dates: June 3-7 Age: 8- 11 Website: fleetfeetsports.wordpress.com/ 2013/01/12/kids-running-camp/ Phone: (901) 761-0078
River City Gymnastics
Category: Parks & Rec Dates: June 3 - July 26 Age: 3 - 12 Website: www.rivercitygymnastics.com/ Summer_Camps.php Phone: (901) 388-3737
HEALTH+FITNESS | May 2013
Fleet Feet Running Camp
Completing the Journey … A Tummy Tuck after Weight Loss
By Laura Gray Teekell
Cheryl Schlitt does not mind talking about her recent cosmetic surgery with Dr. Robert Wallace of University Plastic Surgery of UT Medical Group. After all, her success story already gained her recognition in The Commercial Appeal in 2012. A stay-at-home mom, Cheryl had been overweight, as she describes it, "forever." At 49, when her children went away to college, she decided to make a change. Fast-forward to 2013, and Cheryl is 100 pounds lighter, a successful boxing manager, and finalizing the agreements to open her own boxing gym. And she is certain that she's not going back to where she came from.
HEALTH+FITNESS | May 2013
Although Cheryl had lost the weight, she still had some excess skin and fat that sometimes does not respond to diet and exercise. "Coming back, having done all the physical work and changed to a whole new lifestyle of exercise and food choices … I lost the 100 pounds from exercise, but that does not take away the extra skin. I had extra skin in my waist, and wanted it gone because I had worked so hard to lose it. The tummy tuck completed the journey from where I was to where I wanted to be. I didn't view it as a cosmetic surgery – just as completing the journey of weight loss."
That is what brought her to Dr. Wallace. When asked how she decided on a tummy tuck and chose Dr. Wallace to perform the procedure, Cheryl asserts that she had once visited him back before she lost the weight. Thinking it was a quick fix, he was very straightforward and said that the procedure wouldn't be successful at the weight that she was. She says Dr. Wallace made her realize that she had to do it the right way, with a total lifestyle change. In July 2010, Cheryl hired Curtis Tate as her personal trainer. But after the first six months of personal training, Cheryl said to Curtis, "I am strong as an ox but fat as a pig. I hate cardio, and hate the machines." Curtis told her, "I know fun cardio – boxing. And it was fun. Says Cheryl, "As I got more endurance, and as it built I could feel it, and everything started tightening up, and I started losing weight. Curtis took the time, knowing my dedication and he helped me with my nutrition. I had never paid attention to what I ate, and it was so overwhelming, but it's not as complicated as I thought. Plus, as I exercised, I didn't want to eat the cakes and the cookies and the quick sugar. Because I knew how much I would have to work out to work something off." When asked about how she changed her diet, Cheryl admits she is "not so creative in the
kitchen, but it's not just carrots and celery. If I can do it, anyone can. I bought some healthy eating and nutrition cookbooks, and started just doing it. It's about not being afraid to cook something new, just doing it!" After losing the weight with boxing and making a permanent change in her eating choices, Cheryl wanted to complete the journey. "I just turned 50. I was a stay-at-home mom. This is my next life. Now is my time – I am going to live another 40 years! I might as well look better than the first 40. I will never be fat again, as long as I am able to keep exercising. And I wanted to look as good on the outside as I felt on the inside." Cheryl asked around extensively with girlfriends, wanting to make sure she found the safest and most talented physician for the job, and they all overwhelmingly recommended Dr. Wallace, whom Cheryl found to have "the greatest bedside manner, and makes you feel important. You are not a number; you are a real person, not just another procedure." To her, the decision was really cut and dried: it was a decision, and if she were going to do it she'd go to the best. Within two weeks of having the procedure, she was back in the gym doing moderate exercise, and at three weeks back to her full boxing routine.
For Cheryl, the tummy tuck was the icing on the cake. After the visible reminder of the weight she had lost, she viewed it as a completion of "new me." As for talking about her procedure? "I want to dispel the stigma that cosmetic surgery is done for fluffy, mindless reasons. For me, it's really because I had 7-8 inches of skin here, and I wanted it gone. I had to be out of the gym, and I wanted to minimize my time out of the gym. He's that great of a surgeon that it was minimal downtime. I think it's great when someone wants to take care of himself or herself. If you don't do it, nobody else will." Cheryl is now opening her own UFC boxing gym, so that she can offer her life-changing cardio workout to women in Collierville. She says it will be a normal gym, but one that offers all kinds of cardiovascular opportunities that other gyms don't have. "You've got to get more bang for your buck today because everyone is so busy, which is why I am so driven to have my own boxing gym. Other women my age who battle their weight, I know how it feels. I was overweight for 25 years. To lose the weight it takes hard work and dedication, but if you really want it – and you have to really want it – you can have anything, and I am living proof."
YIntensifi ou . . . ed. William L. Hickerson, MD Roberto Lachica, MD Edward Luce, MD
Robert D. Wallace, MD
University Plastic Surgeons
Call 90 1- 866-8525 to make an appointment.
Cosmetic surgery of the face, breast & body 7945 Wolf River Boulevard, Suite 290 | Germantown, Tennessee 38138
HEALTH+FITNESS | May 2013
Monika Taylor AGE: 29 OCCUPATION: Memphis Police Officer SPORT: Zumba Fitness FAMILY: John D. Taylor Sr. (husband) and John D. Taylor Jr. (son.) WW HALL OF FAME: The Party in Red Zumbathon for AIDS Awareness. FAVORITE FITNESS ACCOMPLISHMENT: Losing 35 pounds after giving birth to my son. WHY YOU LOVE YOUR SPORT: It allows me to dance while shedding pounds. It's always a fitness party with Zumba! UPCOMING EVENT: The Color Me Rad 5K. FAVORITE THING TO DO AFTER WORKING OUT: Rest … LOL!
"It's always a fitness party with Zumba!" BUCKET LIST: To take my first plane ride this year.
HEALTH+FITNESS | May 2013
IF YOU COULD HAVE DINNER WITH ANYONE FAMOUS (LIVING OR DEAD) YOU WOULD CHOOSE: Beyoncé (I'm her biggest fan!)
WHAT'S ON YOUR NIGHTSTAND: Shattered by Kia DuPree. HOW YOU PAMPER YOURSELF: With a foot massage.
To nominate someone for Weekend Warriors, contact email@example.com
Interview by Hailey Thomas. Photo by Sarah McAlexander.
• $70 covers office visit and 30-day supply of Phentermine • Phentermine, Adipex, Qsymia (new!) available • B-12, Lipo, and Vitachrom shots! ($10, $25, $35) • Free shot for new patients on first visit! • Walk-ins welcome!
1660 Bonnie Lane, Cordova TN cordovamedical.com
HEALTH+FITNESS | May 2013
Open Monday through Saturday
John Michael Bailey AGE: 58 OCCUPATION: I am an attorney and I have my own firm, John Michael Bailey Injury Lawyers. SPORT: I guess I would say Triathlon. I run, bike, and I've just taken up swimming. FAMILY: My son Johnny, who is six and attends St. George's, and Biscuit, our female yellow lab. WW HALL OF FAME: I've done the New Orleans half marathon, the Germantown half marathon, the Ali Mills 5K, the Los Locos Duathlon, and my first triathlon, the Mullet Man. FAVORITE FITNESS ACCOMPLISHMENT: My first half marathon. It seemed like such a huge mountain to climb. But if you set your mind to it, you can accomplish it. WHY YOU LOVE YOUR SPORT: I love staying active, fit, and healthy. I love competing, I get to hang out with great people, and have lots of fun. OBSTACLE COURSE: I took up training for triathlons to fight back against cancer and to overcome and rehab from paralysis in my right arm from a neck injury. UPCOMING RACE: I am going to try for an Olympic triathlon by this fall. My trainers, Billy Tune, Kristin Hall, and Dawn Lindow are awesome!
"My first half marathon seemed like such a huge mountain to climb. But if you set your mind to it, you can accomplish it."
HEALTH+FITNESS | May 2013
POST-RACE PLEASURES: I love to lie in my hammock and I love to eat badly! Pancakes, steak sandwiches, Dim Sum.
WW GEAR: I run in Saucony and Mizuno, and I have a Cervelo P2 that I have named "Little Miss Wicked." BUCKET LIST: To travel the world with my son. IF YOU COULD HAVE DINNER WITH ANYONE FAMOUS (LIVING OR DEAD) YOU WOULD CHOOSE: Abraham Lincoln, Gandhi, and Laurel and Hardy. INDULGENCE: Turn off my phone, sleep late, lie on the beach, and read. MOTTO: "If you aim at nothing you hit it every time." – Zig Ziglar Interview by Hailey Thomas. Photo by Sarah McAlexander.
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HEALTH+FITNESS | May 2013
This Just In: News Anchor Committed to Heart Health Interview by Lori Simpson. Photo by Lindsey Lissau.
JOYCE PETERSON AGE: 45 OCCUPATION: Evening news anchor and reporter for ABC 24 Eyewitness News and CW 30. FAMILY: I'm married to Ron Childers, the morning meteorologist for WMC-TV 5. He's about to turn 50, so he is re-evaluating his eating and workout habits. Our 24-year-old daughter, Emily, is a recent University of Memphis graduate pursuing a career in theater. We have two dogs, Ripley, a one-year old Golden Retriever, and Maggie, a three-year old Golden Retriever-mix we rescued from the Southaven Animal Shelter. We also have two indoor cats, and Ron has a saltwater aquarium filled with corals and beautiful fish. FITNESS: Ron and I take daily hour-long walks with our dogs through our East Memphis neighborhood, on the Greenline by the river on Mud Island, or out at Shelby Farms. When it's pool season, I love to swim laps and tread water in the deep end of our pool. Treading water is the best workout I have found. There's less pressure on the hips, ankles, and knees than running. I also walk and run on the treadmill three to four times a week and use free weights. MOTIVATION: I lost my mom to cancer when she was 40. She was a lifelong smoker who didn't exercise, so I don't smoke, and I work out. I want to live a long, happy life with my husband and my family. There is no greater motivation than love.
HEALTH+FITNESS | May 2013
GREATEST FITNESS ACCOMPLISHMENT: I am in better shape now than I was in high school. It took me years to figure it out, but staying fit is a journey, not a trend or a fad. I've found a balance that works for me. I haven't owned a scale since college. If my clothes fit and feel comfortable, if I like the way I look in the mirror, and if I'm healthy, that's what matters, not the numbers on a scale.
OBSTACLES: I have a relentless work schedule and spend long hours in the office. But if I can find 20 spare minutes in my day, I walk around the block or get on the treadmill. BEST LOCAL EATS: Ron and I are on a Houston's kick. I can't get enough of their Chicago-Style Spinach Dip! WORKOUT GEAR: My uniform when I am not at work is yoga pants, T-shirts, and MBT Athletic shoes.
HAS HEART DISEASE OR STROKE AFFECTED YOUR FAMILY? My grandmother suffered a series of strokes in her 70's that affected her memory, coordination, and ability to speak. It took the family several months to realize she had suffered a stroke. My husband's family – especially the men – has a history of heart attack and stroke. My fatherin-law passed away at 60 from a sudden heart attack, and his father died at 60 from a heart attack. WHY DO YOU SUPPORT THE AMERICAN HEART ASSOCIATION? Heart disease is the number one killer of women, and my mother-in-law is a heart transplant recipient. Her life blossomed after she received a new heart because she had the energy and ability to do things, go places, and enjoy time with family again. WORDS OF ENCOURAGEMENT: Today is the first day of the rest of your life. Get up, get moving, and get fit! You will feel better, breathe better, and look better if you take care of your body. That translates into better mental and spiritual health. Join Joyce Peterson as she hosts the 10th Annual American Heart Association's Girls' Night Out on Thursday, May 9th at the Hilton Hotel. For more information, call 901.383.5411.
JOIN THE AMERICAN HEART ASSOCIATION as they celebrate their 10th Annual Girls' Night Out.
Doors open at 5 p.m. and the program starts at 6:30 p.m. There will be blood pressure and cholesterol screenings, massages, mini-makeovers provided by Macy's, healthy cooking demonstrations, CPR training, an Instagram photo booth, manicures, and much more! Tickets are available for $175. For more information, please contact Dianna Dawson at 901.825.4281, or e-mail her at firstname.lastname@example.com.
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THE DINER'S DILEMMA? Finding Healthy Food that doesn't Taste like Tofu. H+F's 100,000 health-conscious diners are hungry for good food that's good for you.
Call us for Good Food News and Ad Rates at 901.335.6005 or email hailey@ memphishealthandfitness.com.
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HEALTH+FITNESS | May 2013
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NUTRITION MYTHS BUSTED! Myths around food and nutrition spread faster than a registered dietitian can debunk them, and they stick around longer than many urban legends. We've all heard the stories about the friend of a friend who lost 100 pounds in four weeks, subsisting on nothing but protein shakes or cabbage soup. While some of these fantastic myths may have started with a grain of truth, for the most part they are just that – MYTHS! Here are some fantastic bits of folklore with the facts behind them.
MYTH: "NUTS ARE FATTENING, SO I SHOULDN'T EAT THEM." While nuts do have quite a bit of fat in them, this is not necessarily a bad thing. The type of fat that nuts contain – omega-3 fatty acids – are increasingly believed to be beneficial to your health. In fact, a recent study found that the Mediterranean diet, which contains nuts, helps to lower an individual's risk of heart disease.
MYTH: "EATING TOO MANY CARBOHYDRATES WILL RESULT IN ME GAINING WEIGHT." Eating too many calories is what causes weight gain, no matter if the calories come from carbohydrates, fat, or protein. Carbohydrates supply the muscles, brain, and central nervous system with energy, so include healthy carbs in your diet, such as fresh fruits, whole grains, beans, and lentils.
MYTH: "ALL VITAMINS ARE ANTIOXIDANTS." While most of us think of all vitamins as antioxidants, that is not the case. Antioxidants are a group of compounds that help to protect the body from the formation and elimination of free- radicals (molecules believed to be responsible for aging and tissue damage.) Vitamin A, vitamin C, vitamin E, and beta-carotene are antioxidants, but many minerals, like selenium and lycopene, are antioxidants as well.
HEALTH+FITNESS | May 2013
Giving up on eating out is often suggested as a must for losing weight. However, the increase in healthy menu items offered in Mid-South restaurants, schools, and corporate cafés means that this is no longer the case. In fact, some studies suggest that meals eaten out are sometimes more balanced than those packed from home. Look for nutritional information or ask for a nutritional analysis of the foods consumed at these locations. Learn what to pack from home and seek out suggestions from a registered dietitian, if needed.
MYTH: "GOING GLUTEN-FREE WILL HELP ME LOSE WEIGHT." Gluten is a protein found in wheat, rye, and barley and must be strictly eliminated from the diet of individuals with celiac disease. If you do not have celiac disease, however, eliminating gluten from your diet is not likely to cause weight loss. Some products have been re-engineered to be gluten-free, so use common sense when it comes to packaged foods. Read the Nutrition Facts panel and ingredient list.
Lisa Abbay, RD, LD/N, RDN, is the Regional Director of Operations for Morrison Healthcare Foodservices, covering 14 healthcare facilities in and around Memphis and Mississippi.
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HEALTH+FITNESS | May 2013
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BEWARE OF FESTIVAL FARE Festival season kicks off with Memphis in May, where anything deep-fried or foot-long takes center stage; so if you overindulge from the opening act to the grand finale, just keep on truckin'. On average, a 155 pound person burns about 298 calories walking briskly and 704 calories running a 10-minute mile (per hour.) So whether you're downing 24 ounce beers at Music Fest, piggin' out on pulled pork at the BBQ contest, or sippin' Chardonnay at the Sunset Symphony, H+F has provided a quick calorie count for revelers on-the-go.
By Hailey Thomas
FOOT LONG HOT DOG (without condiments): 470 calories
BBQ PORK SANDWICH: 468 calories
FUNNEL CAKE: 285 calories
(aka) Pronto Pup: 380 calories
354 calories
GIANT TURKEY LEG: 1,136 calories
SLICE OF CHEESE PIZZA: 272 calories
HEALTH+FITNESS | May 2013
Source: Livestrong.com. Calories are approximate depending on size. Calories burned are approximate depending on weight and pace.
LIGHT BEER (12 OZ): 110 calories
WINE (5 OZ): 125 calories
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YOUR TICKET TO FREE MUSIC IN MEMPHIS Every year, the Levitt Shell presents more than 50 free concerts and events in the heart of Midtown, Memphis. These community-building events are made possible by the generous support of sponsors and donors like you. Find out how you can keep the music free by visiting levittshell.org.
HEALTH+FITNESS | May 2013
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Married Female Seeks Perfect Gym Last summer, family illness and stress got the better of me. I sought solace in my old friends Pinot Grigio and Cheese and Crackers, and quickly gained eight pounds. I felt that I had to get the weight off or lose my credibility as a weight loss motivator, and wished I could simply write a personals ad seeking The Perfect Gym for Me, which would then appear and sweep me off my feet. I deeply desired a gym I would love and use often – one where I would never grow bored; one where I'd see familiar faces and learn healthy habits; one that would help to make exercise a priority in my life.
In reality, though, choosing a gym or athletic club, much like searching for a school or a new home, is less about "perfection" and more about finding the best fit for you. Some people are born to run, for example, while others – like me – appreciate the social aspect of group exercise classes. It helps, therefore, when starting your search to create a list of priorities – features that the facility must have to meet your needs. I took my checklist of must-haves, along with my health-conscious friend Katie, (also in search of The Perfect Gym for Her) to the Ric Nuber YMCA, the Memphis Jewish Community Center, and the Germantown Athletic Club, which has recently updated its family/household membership rules to include same-sex families, and toured them all on the same day. Based opon our experiences, here are some factors that are likely to play a role in your decision.
By Robin Beaudoin
What is the proximity of the facility to your home, work, and/or school? Is it too close? Making a point of putting on your athletic gear, strapping yourself into the car, and going somewhere is like foreplay for exercise – your body knows what's coming, your heart beats in anticipation … Pick a gym that is too far away, though, and you may not go at all. Aim for somewhere that is no more than a 10 to 15 minute drive out of your way.
Your budget will most likely play a part in your decision. Many churches and schools offer Zumba, yoga, Pilates, and sometimes even full gym memberships to their members at no cost. There are also inexpensive options available, such as ATC Fitness or 24/7 Fitness, no-frill gyms that offer evening hours but have fewer class options and no child care. All-access, full-service facilities like Lifetime Fitness reflect this level of service in their membership fees.
AMENITIES Take an inventory of your current exercise routine and consider what you can get rid of, what you can't live without, and what you would like to add. For example, previous experience with a wonderful (free!) gym with great (cheap!) group cycling classes at a (friendly!) church still left me wanting a summertime swimming pool option and longer weekend hours.
CHILD CARE Whether child care while you work out is a current necessity or a foreseeable possibility, tour all babysitting rooms. Confirm the time limits on babysitting services and whether there are any fees – some facilities charge by the hour, while some include this as a benefit of membership. Also take note of what age ranges are cared for, whether the rooms look and smell neat and clean, and how safety measures are implemented. We found that most facilities only care for infants and toddlers up to age five during the school day, leaving families that home school with fewer options, while some will not change diapers or allow food.
HEALTH+FITNESS | May 2013
Your facility should have a system in place to support your personal fitness goals. Setting a number on miles, minutes, or pounds lost allows them to be met in a tangible, measurable way, and lets you keep track of (and admire) your progress. For now, Katie is still looking for The Perfect Gym, but I found my Happy Place at the Germantown Athletic Club, where I'm currently getting the most bang for my buck at a gym with a wide variety of group fitness classes that best suit my own and my family's needs.
Robin Beaudoin is a lifelong Memphian, weight loss motivator, and healthy eating enthusiast.
This summer, immerse yourself in fun at Germantown Athletic Club! Summer Memberships provide full Club access from May 18 -September 2. Work up a sweat in your favorite class, then take a cool plunge in our outdoor pool with kids' splash park. With everything Germantown Athletic Club has to offer, it's sure to be a summer of fun for the entire family. Don't wait – join today!
For more information, call 901-757-7370 or visit GermantownAthleticClub.org 1801 Exeter Road | Germantown, TN 38138 Summer memberships are valid from May 18-September 2, 2013 only. | Limited time offer, expires June 15, 2013.
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HEALTH+FITNESS | May 2013
discover the workout that is transforming bodies nationwide
ON THE WAGON By Macrae Schaffler
My three keys to success, as I reported them in January, are exercise, decreased portion size, and sticking with it. Historically, sticking with it has been the biggest problem for me, and that has not changed in all of my 39 years. I start to lose weight and feel healthier, then some event weakens my resolve (holiday, party, NEW JOB, Tuesday,) and I falter. One incident of faltering leads to another, and I am completely off the wagon. I imagine the little devil on my shoulder laughing her head off right now in her triumph over my little angel, slumped and shaking her head on the other shoulder. So far, my total weight loss is stagnant at 12 pounds. The reason is that my frequency of exercise has dropped significantly, and I have used that as an excuse to stop keeping track of my calories and instead feast upon my guilt about placing my children in aftercare. Guess what? It tastes good in the moment, but it's not worth the long-lasting, sour taste of failure which follows. Once again, I will climb slowly and awkwardly back onto the wagon. Fruit for breakfast, yogurt for a morning snack, salad for lunch, fruit for an afternoon snack, a healthy dinner, and exercise as often as possible. Repeat. Eventually, buy cute new clothes. In the meantime, eat light! One of my favorite things to buy at the downtown farmer's market is fresh arugula. I eat it straight out of the bag, toss it with olive oil and lemon juice for a simple salad, pile it on top of homemade pizza, and whatever is left goes into this delicious sauce. Toss it with hot whole wheat pasta for a light and fast weeknight meal.
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HEALTH+FITNESS | May 2013
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q 1/4 cup pine nuts
q 2/3 cup olive oil
q 4 cups arugula
q 1 clove garlic
q 1/2 cup Parmigianno Reggiano
q s alt and pepper to taste (I used about 1/2 tsp salt and six or seven grinds of black pepper)
q A squeeze of lemon juice
Toast the pine nuts over medium high heat in a small ungreased frying pan for about seven minutes, stirring occasionally, until they are just beginning to turn golden brown. Put them in a blender or food processor with all of the other ingredients and whizz until smooth. Enjoy!
GOUT and Heart Disease? Dr. Blakney, at Premier Internal Medicine, is conducting a clinical research study that may advance the knowledge of this disease. You may qualify if you are 50 years or older. Compensation for time and travel may be provided. Study-related medical procedures are at no cost.
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It's Hip to be Fit and Now you "Fit-sters" can Exercise your Right to Vote in the 1st Annual 2013 Health+Fitness FIt List!
10% all food thru May 31, 2013 Tues-Wed buy 1 sushi roll, get 1 sushi roll half-price (up to $5 value).
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Go to memphishealthandfitness.com & click on the 2013 FIt List Banner on the homepage.
Vote from May 1-June 15 & Win Hip and Fit Swag on us!
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HEALTH+FITNESS | May 2013
Do you turn to food to make the feelings go away?
Matcha in May By Kerrieann Axt
If you don't already know about the health benefits of green tea, you've been living under a rock. The Chinese have been using it for thousands of years to treat everything from headaches to depression. And recent studies have shown that green tea can be helpful in soothing pain associated with rheumatoid arthritis, lowering high cholesterol levels, improving the immune system, and reducing the chances of developing certain types of cancer. The "magic" in green tea comes from the powerful antioxidant it contains: EGCG. And while a glass of green tea is delicious and refreshing, there is actually a way to reap the health benefits of green tea tenfold. Try matcha in May! Matcha powder is a finely milled, bright emerald-colored powder made from the entire green tea leaf. Because you ingest the whole leaf with a cup of matcha, and not just the brewed water as in a cup of green tea, the health benefits of matcha are absolutely unparalleled. One glass of this miracle superfood is the equivalent of TEN glasses of green tea when comparing its nutritional value and antioxidant content.
HEALTH+FITNESS | May 2013
So, what are antioxidants? Antioxidants are vitamins and minerals found in food which can prevent, slow, or even repair oxidative damage within our bodies that often leads to serious, long-term health problems, such as diabetes, heart disease, and cancer. Of course you have heard that you should be eating at least five servings of fruits and vegetables each day; that recommendation is due in part to the high antioxidant content in many types of produce. Matcha is not only a powerhouse of antioxidants; it possesses an astounding TWENTY TIMES more antioxidants than two of the healthiest fruits in the world, pomegranates and blueberries. And that's just the beginning . . .
HOW ABOUT A LIFT? Who doesn't need a little more energy during the day? Maybe not my two-year old, but I'll sure sign up for some! While it is true that matcha has caffeine (though less than in a cup of coffee,) one study found that the energy people felt after a cup of matcha actually came from the combination of its natural properties. A recent study also showed that matcha can significantly improve physical endurance, so it makes an easy and beneficial addition to a pre-workout meal, or a wonderful supplement to use for a little pick-me-up throughout the day.
MEGA METABOLIZER Calorie-free, and with a delicious, earthy taste, matcha is a great addition to any weight-loss program. Natural properties in matcha can help boost metabolism and burn up to four times as many calories as water alone. Without raising blood pressure or heart rate, matcha is a much safer alternative to questionable over-the-counter diet aids.
WHAT A DETOXINISTA! Matcha can help safely cleanse the body of harmful elements thanks to chlorophyll, the element that gives green tea and other plants their bright chartreuse color. Chlorophyll is a powerful detoxifier, and because matcha is shade grown, and therefore very rich in chlorophyll, it qualifies as a superior daily detox. With a powerful arsenal of vitamins, minerals, antioxidants, and amino acids, matcha can help you achieve and maintain optimal health. Try this matcha protein smoothie before or after your next workout to reap the benefits of this amazing superfood!
Matcha Protein Smoothie — 1 cup milk (almond, soy, or cow's milk) — 1/2–1 tsp matcha powder — 1 scoop vanilla protein powder — 1/2 frozen banana — 3 –5 ice cubes Place all ingredients in blender, and enjoy! I really recommend experimenting with proportions for this smoothie – more/less matcha; the addition of fruit (blueberries taste great with this!); or a 1/4 cup of natural yogurt for a tangy twinge.
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HEALTH+FITNESS | May 2013
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MAY E VENTS WEDNESDAY, MAY 1, 5:30PM Tiger Lane Crit Series- Race #4 TThis is the registration for Race #4 – May 1st - of the four race crit series presented by 901 Racing. Memphis, TN www.team901.com/tigerlane SATURDAY, MAY 4, 8:30AM NAACP Youth Council 5K Fund Run/Walk for Freedom This is a 5K Adult and Youth competitive run and walk administered by Memphis Runners Track Club around Audobon Park Memphis, TN www.racesonline.com SATURDAY, MAY 4, 9:00AM Eye Opener 5K Run/Walk This event is held in memory of Kyle Kiihnl, Erin Koski, Stewart Schay, David Gregory and many, many more that have lost their lives to a driver that fell asleep at the wheel. Memphis, TN www.racesonline.com SUNDAY, MAY 5, 3:00PM Oak Hall Run for St. Jude 3 Miler This race is a run, walk or jog benefitting St. Jude Children's Research Hospital Memphis, TN www.racesonline.com
HEALTH+FITNESS | May 2013
SUNDAY, MAY 5, 9:00AM The Ride to Conquer Cancer All funds raised will support the research initiatives conducted at the Comprehensive Cancer Center— a partnership of The West Clinic, Methodist Healthcare, and University of Tennessee Health Science Center. Funds will support cancer research projects, start up grants that lead to larger grants, and to recruit/ support top scientific minds that hope to lead to new cures. Memphis, TN www.racesonline.com
TUESDAY, MAY 7, 7:00PM "How to Silence Your Inner Critic, Feel More Confident About Your Decisions, and Create More Joy in Your Life!" This is a spirit-centered personal growth class in a safe and sacred place for women who want to learn how to manage their self-doubts, realize their true beauty and strengths, and create their own happiness through love and kindness. $24 Germantown, TN www.traceyleeduncan.com/ bestlifeclasses/ THURSDAY, MAY 9, 5:00-8:30PM Go Red For Women Event Benefitting the American Heart Association Hilton, Memphis, TN www.GoRedforWomen.org FRIDAY, MAY 10, 6:00-9:00PM ClimBRIDGES The cost to climb is $15. Come climb with us! Memphis, TN www.bridgesusa.org SATURDAY, MAY 11, 9:00AM Junior League of Memphis 5K for Kids This race exists to help raise awareness about childhood obesity Memphis, TN http://www.racesonline.com SATURDAY, MAY 11, 8:00AM Old Towne Mayfest 5K Benefitting the restoration and preservation of the heart of Olive Branch. Olive Branch, MS www.racesonline.com FRIDAY, MAY 17, 6:00PM Memphis in May 10K This race will run the same course as the 10k course for the Memphis in May Triathlon Olympic Distance race. Memphis, TN www.racesonline.com
FRIDAY, MAY 17, 7:00PM Rylee's Run 5k The Rylee's Run 5k will honor the late premature daughter of Jason and Jessica Vinson. Proceeds will benefit the March Of Dimes and the fight against premature birth, birth defects, and infant mortality. Memphis, TN www.memphissoccer.com/league/ribs/ SATURDAY, MAY 18, 8:00AM Memphis in May Sprint Triathlon This race is a ¼ mile swim, 12 mile road bike, and 3 mile run Tunica, MS www.racesonline.com SATURDAY, MAY 18, 8:30AM Medicine in May 5k This race event will be hosted by the University of Tennessee College of Medicine. The race will start and finish on the UT campus on Madison and Dunlap Memphis, TN www.racesonline.com SUNDAY, MAY 19, 7:30AM Memphis in May Triathlon Check out the Memphis in May Amateur Challenge! This race is a 1.5mile swim, 40K mile bike, and 10K run. Tunica, MS www.racesonline.com THURSDAY, MAY 23, 7:00PM Zoom Through the Zoo This race is a 4 miler and 1 mile fun run. Memphis, TN www.memphiszoo.org THURSDAY, MAY 23, 7:00PM M-Town Race Series These races are 4 of the most popular night time running events of the Memphis Summer! These races are presented by Start2Finish! Memphis, TN mtownraceseries.racesonline.com/
FRIDAY, MAY 24, 6:00-9:00PM ClimBRIDGES The cost to climb is $15. Come climb with us! Memphis, TN www.bridgesusa.org SATURDAY, MAY 25, 10:00PM Mighty Guy Little Tri The kids triathlon starts with a 35 yard run, then transitions to a 75 yard bike (SCOOTER, BIKE, OR TRICYCLE) ride, and finishes up with a 35 yard run through sprinklers provided by the Hernando Fire Dept Ladder Truck. Each participant will receive a medal upon crossing the finish line!! Hernando, MS www.racesonline.com SATURDAY, MAY 25, 8:00AM MHBC Tour de La Grange This is a members only 45 and 53 mile ride. Memphis, TN www.racesonline.com MONDAY, MAY 27, 8:00AM 2nd Annual Overton Park Memorial 3 Mile Run Paul Sax has founded this new running event honoring the supreme sacrifices of all of our men & women who have died in the line of duty while serving in the U. S. Armed Forces. Memphis, TN www.racesonline.com
Sunday, June 30, 2013 6:30pm Pre-Registration: $25 Race Day Registration: $35
5K Run Walk
jccmemphis.org/MJCC5K All proceeds benefit the MJCC Scholarship Fund Prizes will be awarded to each top male and female runner in each age category.
After-Party at Our Fabulous Outdoor Pool & Waterpark to Celebrate the Race! Memphis Jewish Community Center 6560 Poplar Avenue • Memphis, TN 38138 • 901-761-0810
Pictured: Bryant Funston, Dale Sanford, Phil Daniele, Scott Newberry and Jimmy Reed, Sponsor Men: Ben Knoernschild, Danny Boone, Joe McDonald, John King, Mark Yoshida, Matt Joiner, Rick Carpenter, Ryan Bosio, Travis M. Sherman, Will Stoffel, Brett Shanaman, Payne Griffin, Jeff Fejfar, Bryan Thames Women: Angela Crone, Casey Malone, Julie Cook, Marda Kaiser-Rehnelt, Pam Tate, Ruth Dabney, Karin Berg
Marx-Bensdorf Realtors · Since 1868 · 901.682.1868
Sign up for our small group sessions TODAY call 901.684.1607 or visit healthyhabitsfitness.com/health+fitness
HEALTH+FITNESS | May 2013
Men's & Women's Cycling Teams Support Memphis and the Community of Endurance Athletics.
Healthy Habits provides customized tness programs in a private environment. Our certiied personal trainers understand that you are an individual and your tness plan should be too.
HEALTH+FITNESS | May 2013
1. Alana Jenkins and Jake England
6. Joe Beno
2. Brett Bueltemann and Joni Bueltemann
7. Krisi Boren, Nichole Ryan, Ashley White, and Glenn Murray
3. Melvin Amonder, Eliana Conn, April Simson, and Antonio Simson
8. Rachel Higgins and Elizabeth Lott
4. Julie Turner and Kellya Turner
9. Kelly Jennemann and Hannah Shipley
5. Sara Connatser, Jamie Aldridge, Lanitra Mathews,and Shvoyne Claybon
Photos taken by: JEN RUSSELL email@example.com lifeiscreative.weebly.com
Expires 12/31/13
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Location: Location: Location: Hilton HiltonMemphis Memphis Hilton Memphis Date: Date: Date: May May9,9,2013 May 20139, 2013 WE BELIEVE IN THE POWER OF A WOMAN'S HEART AND THE WILL TO OVERCOME. Time: Time: Time: 5:00 5:00p.m. p.m. 5:00 ––8:30 8:30 p.m.p.m. –p.m. 8:30 p.m. SAVE THE DATE: DATE: MAY 9, 2013 LOCATION: HILTON MEMPHIS TIME: 5 PM-8:30 PM
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HEALTH+FITNESS | May 2013
©2012, American Heart Association. Also known as the Heart Fund. TM Go Red trademark of AHA, Red Dress trademark of DHHS. 9/12DS6136
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©2012, American Heart Association. Also known as the Heart Fund. TM Go Red trademark of AHA, Red Dress trademark of DHHS. 9/12DS6136 ©2012, American Heart Association. Also known as the Heart Fund. TM Go Red trademark of AHA, Red Dress trademark of DHHS. 9/12DS6136
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HEALTH+FITNESS | May 2013
LET'S MOVE MEMPHIS 5K BENEFITTING HEALTHY LEEP
1. Cole Conrad
7. Jerry Stokes
2. Caleb Jones
8. Jim Sammons
3. Asika Muhammap
9. Thurman Richardson
4. Errol Thomas
10. Ray Berglund
5. Angela Ford
11. Adrinne Whitson
6. Rodney Beecater and Alexandria Beecater
Photos taken by: JEN RUSSELL firstname.lastname@example.com lifeiscreative.weebly.com
Fundraiser for the Greenway
Sunday June 2
By Wolf River Conservancy with presenting sponsor Memphis Orthopaedic Group Sponsored by:
Visit wolfriver.org for event information and registration.
Published on May 3, 2013
Memphis Health and Fitness Magazine May 2013 issue