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DECEMBER 2014
MEMPHIS
ControlCravingsyour
3 questions to ask yourself before thatsecond serving
a heart-healthy take on this cold weather classic
Slow-cookedpot roast
the
issueAddiction
Pediatric ER opening early 2015.
Visit us online atbaptistonline.org/pediatrics
to see our progress.
If you have an emergency, please note that the Baptist Pediatric Emergency Department is currently located at Baptist Memorial Hospital-Memphis, 6019 Walnut Grove Road.
For pediatric emergencies, please visit the Baptist Memphis ER or call 911.
Baptist Women’s Hospital, the place you trust for your maternity care, will now have all our
pediatric services, including the Pediatric ER, in one location. More convenient parking and
access, and the same level of exceptional care you’ve come to expect from the experts in
caring for women and children. You’ll have to see our new Pediatric ER to believe it!
baptistonline.org/pediatrics 901-227-PEDS (7337)
Get Better.
“Mommy,watch this!”
December 2014
cover storyControl your Cravings
12 25 28
10
10
Features 4 Sugar High
10 Control your Cravings
16 Addressing the Opioid Problem
18 Senior Safety Solutions
19 With Milk, Perhaps Less is More
22 Healthy Habits
23 Pressing Forward
24 Healthy Stocking Stuffers
Departments 8 Outfitter: Winter Essentials
20 Work it Out: High Intensity Interval Training
25 Memfit: Meghan Vaziri
26 December Racing Calendar
28 Good Food: Slow-Cooked Pot Roast
Columns12 New Options for Dry Eye Sufferers
- Southern College of Optometry
13 How Substance Abuse Can Lead to Epilepsy or Seizures - Horizon Sleep and Epilepsy Center
Good Health Memphis magazine is a healthy lifestyle publication from The Commercial Appeal. Good Health is published monthly, with distribution in the paper as well as in area medical practices and other strategic rack locations. All rights reserved. Reproduction in whole or part without written permission is prohibited. Copyright 2014.
For more information on advertising in Good Health magazine, contact Sara Patterson Shirley at 901-529-6513 or e-mail [email protected].
495 Union Avenue, Memphis, TN 38103
EditorSara P. [email protected]
Contributors
For many, the words holiday and good health don’t fit into the same sentence. Our schedules change, our meal plans are different, and finding time to focus on healthy practices can be a challenge.
Yet this is the time of year where healthy habits can really make a difference and help to renew our focus on good health going into 2015. Nutritionist and Good Health columnist Blair Mize, who is featured on our cover this month, encourages us to stop looking at food as the enemy and to take the time to examine the “why” behind our eating behaviors. Our friends at the American Heart Association give us a heart-healthy recipe for pot roast and share valuable information about added sugars in much of the food and drinks we consume. Local trainer Terry Kimble shows us calorie-burning, muscle-building exercises that we can perform at home, with no equipment needed. And in our regular fitness spotlight, we get a glimpse into the life of a local bicycle commuter.
Thanks so much for reading, and I hope you enjoy our final issue of the year. If you have any feedback, please send me an email at [email protected] or send us a message on social media at www.facebook.com/goodhealthmemphis. Tell me your health resolutions for 2015, and I’ll be happy to share them in an upcoming issue.
Happy Holidays!
from theeditor
Sara P. ShirleyGood Health Editor
Nathan BerryJason TerrellErinn Figg
Pete WickhamLeslie Schilling
MEMPHIS
Sodas. Sports drinks. Fruit drinks. Energy drinks. They are everywhere
you turn, filling nearby drink machines,
shelves at grocery stores and fountain
machines at restaurants.
The temptation is real, and not just
for you, but for Americans across the
country.
“What makes sugary drinks so
appealing is that they simply taste
better,” said Dana Totty, a registered
dietitian with Saint Francis Hospital in
Bartlett. “There are also people who are
opposed to using artificial sweeteners,
and prefer to use a natural product like
sugar.”
But do you know what these sugar-
sweetened beverages do to your body,
besides providing a salivary treat and
temporary sugar high?
The rise in consumption of sugar-
sweetened beverages since 2000 has
been increasingly detrimental to the
heart health of Americans. According
to research by the American Heart
Association, this has likely caused more
than 100,000 cases of diabetes, which
in turn has led to increased costs of
Sugar HighStory by Mary Frances Tanner
A typical 12-ounce can of regular soda has 130 calories and 8 teaspoons of sugar.The American Heart Association recommends limiting added sugars to no more than 100 calories a day (6 teaspoons) for most women and no more than 150 calories a day (9 teaspoons) for most men.
Source: American Heart Association
16-ounce Full Throttle
Energy Drink
16-ounce Rock Star
Energy Drink
20-ounce Mountain
Dew
20-ounce Coca-Cola
14-ounce Starbucks
Vanilla Frappuccino
12-ounce Red Bull
16-ounce 7-Up
Did you know?
19.25 tsp.
16.25 tsp.
11.5 tsp.
9.75 tsp.
12.5 tsp.
15.5 tsp.
14.5 tsp.
healthcare and more diagnoses of heart disease.“Overconsumption of sugar can also lead to weight gain,
obesity, tooth decay and other possible deficiencies,” Totty said.
The rise has been shown to be extremely prevalent in the South. According to a 2012 survey conducted by the Centers for Disease Control and Prevention, approximately 40 percent of those surveyed in Mississippi and Tennessee drank one or more sugared drinks per day, the highest two states of the 18 that were surveyed.
The AHA recommends no more than 150 calories (nine teaspoons) per day from added sugars for men and no more than 100 (six teaspoons) per day for women. Yet, research
Sugar by another nameWhen reading nutrition labels, watch out for the myriad forms of sugar used to sweeten processed foods, such as:
• anhydrous dextrose
• brown sugar
• confectioner’s powdered sugar
• corn syrup
• corn syrup solids
• dextrose
• fructose
• high-fructose corn syrup (HFCS)
• honey
• invert sugar
• lactose
• malt syrup
• maltose
• maple syrup
• molasses
• nectars (e.g., peach nectar, pear nectar)
• pancake syrup
• raw sugar
• sucrose
• white granulated sugar
You may also see other names used for added sugars, but they aren’t recognized by the FDA as an ingredient name. These include cane juice, evaporated corn sweetener, fruit juice concentrate, crystal dextrose, glucose, liquid fructose, sugar cane juice, and fruit nectar.
Source: United States Department of Agriculture; www.choosemyplate.gov
What makes sugary drinks so appealing is that they simply taste better. – Dana Totty, registered dietician
454 Perkins Ext. Memphis, TN 38117 • [email protected]
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shows that the average American consumes more than double this recommended amount, a mere 22.2 teaspoons of sugar a day, which is about 355 calories.
When it comes to sugar-sweetened beverages, they should be limited to about 450 calories or less per week. Many, though, are unaware that their drinks are unhealthily loaded with sugar.
“One of the most common misconceptions about sugary drinks is that fruit drinks that have less than 10 percent real fruit juice are healthy,” Totty said. “Another myth is that sugared sports drinks are necessary for average physical activity for hydration, when water is actually the best choice.”
There haven’t been any definitive studies to note that there can be an addiction to sugar-sweetened beverages, but there isn’t a doubt that they’re not healthy additions to one’s daily diet. For those having trouble kicking the sugary drink habit, Totty suggests adding a splash of 100 percent fruit juice, lemons, limes or cucumbers to a glass of water for flavor.
For more information on the effects of sugar-sweetened beverages or for tips on how to kick your habit of them, visit www.heart.org/gettinghealthy.
Mary Frances Tanner is a communications intern for the
American Heart Association
About the author
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Does this scenario sound familiar? You haven’t slowed down since
you woke up this morning…not even for a
deep breath. At last, the kids are tucked
in bed, and you are finally getting a few
moments to relax in peace. You head to
the kitchen for your nightly snack and
slice a piece of cake. You ate dinner not
long ago and
know you’re
not physically
hungry, but you
always snack
on something
sweet before
bed. Sometimes
it’s a slice of
cake, but other
times it’s simply
a piece of
chocolate. You’re
not really sure
how you got into
this habit, but
it is a difficult
one to break.
Those evening snacks taste delicious and
make you feel so good in the moment,
but you end up feeling guilty afterwards.
Each morning, you wake up with renewed
determination to skip your nightly snack.
Perhaps it is more extreme, to a
point that eating behaviors are interfering
with your daily life. They may be causing
problems in your work, family, or social
life. You may be regularly eating in the
absence of hunger or spending lots of
time thinking about food. You might even
hide your eating from other people.
So what’s the problem with this
scenario? Diet programs would tell
you to simply eliminate sweets from
your diet or set rules for yourself, but
they miss the real issue which is: The
problem is NOT the food itself. Rather
than avoiding specific foods altogether,
food should be used to honor physical
hunger; however, we often experience
Registered Dietician Blair Mize, seen here in the showroom at Kitchens Unlimited on Summer Avenue, helps her clients have their cake and eat it too. Photo by Jason Terrell.
Control your Cravings
3 questions to ask yourself about your eating habits Story by Blair Mize, MS, RDN, LDN, CLC
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Blair Mize is a Registered Dietitian with
Schilling Nutrition Therapy. She believes
in a non-diet approach and loves helping
people fuel well to achieve a healthy
lifestyle. Visit schillingnutrition.com for
more information.
About the author
emotional and spiritual “hungers” as well.
In this scenario, you may be unknowingly
attempting to satisfy one of these other
types of “hunger” with eating. Knowing
this information, it’s no wonder we do
not feel satisfied by food when eating
for reasons other than physical hunger.
The bottom line…the real problem may lie
in the process (or the cycle of thoughts
and actions) leading up to the non-
hunger based eating behavior. We all
occasionally eat for reasons other than
physical hunger, but when this activity
begins to occur repeatedly, it’s important
to investigate why the process seems so
important and what “hunger” we may be
trying to satisfy.
So how do you begin to break
the cycle? Try writing down (no calorie
counting apps) what and how you are
eating. The most important components
are your answers to the following
questions:
• “Why am I eating?” • “What am I doing?” • “Am I still hungry, just right,
or too full?”Journaling can raise awareness
about your relationship with food and
begin to help you understand how you
may be using food to satisfy more than
your physical hunger. As you begin to
acknowledge the complexity of self-
care, you may recognize a need for
professional help. Overcoming the habit
of or addiction to eating for reasons other
than physical hunger is complex and
often requires a multidisciplinary team
that includes you, a Registered Dietitian,
and a therapist. It is possible to “have
your cake and eat it too” in a balanced
and healthy way.
Eye discomfort, tearing and redness
are often signs of a condition
called Dry Eye Disease. Though dryness
is a regularly used and benign term, it
is extremely common and is reaching
epidemic proportions.
In an eye doctor’s office, at least
30 percent of patients have some form
of Dry Eye Disease. Occasionally, the
patient complaint is dryness but more
commonly, people report that their eyes
feel scratchy, itchy, burning, and feel as if
something is in their eye. The symptoms
vary and tend to worsen as evening
approaches. Seasonally, colder months
are problematic.
Dry Eye Disease is caused by a
failure of the tears to lubricate the eye
correctly. Tears are critical for nourishing
the eye and contain complex ingredients.
When the tears are correctly delivering
one’s naturally produced components,
they provide comfortable vision. People
that suffer from dryness either make
insufficient or poor quality tears.
Women tend to be affected more,
primarily due to hormone fluctuations.
Symptoms may be worsened by
pregnancy, oral contraceptives and
menopause. Dry Eye Disease can be
a part of aging, as well. Eye surgeries,
medical conditions, medicines and
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circumstances worse.
The TearWell Advanced Dry Eye
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TearWell is proud to bring Lipiflow,
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New options for Dry Eye sufferers Story by Dr. Whitney Hauser
Dr. Whitney Hauser received her Doctor of
Optometry degree in 2001 from Southern
College of Optometry. She completed a
postgraduate residency in Primary Care
Optometry at the Southern College of
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Clinical Director at Toyos Clinic. Her areas
of professional interest include Dry Eye
Disease, surgical co-management, anterior
segment disease and ocular nutrition.
About the author
Story by Dr. Shameela Ahmed, MD
Seizures are a common complication of addiction to chemical
substances, including prescription medications.
A seizure is defined as an uncontrolled electrical activity in the brain. This activity may produce physical convulsions, thought disturbances, minor physical signs or a combination of symptoms. When an identifiable cause such as trauma to the head, high fever or chemical use or abuse leads to a seizure, it is called a provoked seizure. Addictive substances can cause seizures by different mechanisms.
Withdrawal seizures can occur when there is a stoppage of substance abuse after prolonged or severe usage. The most common example is that of alcohol withdrawal seizures. The longer the chronic use of alcohol, the more severe the withdrawal symptoms, and the greater likelihood of seizures. With chronic alcohol abuse, about 40 percent of people will have a single seizure, whereas 60 percent will have multiple seizures. In 4.5 percent of cases, chronic alcoholics develop epilepsy. With epilepsy comes recurrent seizures, which are no longer linked to binge drinking or chronic
heavy drinking but occur even when abstinence occurs.
Alcohol withdrawal seizures are usually seen 48-72 hours after binge drinking or after stopping chronic heavy drinking. They occur because removal of the sedative effect of alcohol can result in hyperactivity of the brain. The seizures can lead to potential disastrous results such as a hemorrhage around the brain. Hemorrhages are usually caused by a fall or head trauma during a seizure and are facilitated by the atrophy of the brain due to chronic alcohol use.
Certain prescription drugs called Benzodiazepines (commonly referred to as Xanax, diazepam, etc.) can predispose a person to similar withdrawal seizures, particularly after regular use followed by sudden cessation. These are commonly seen in the younger adults that use the drugs recreationally.
Street drugs such as cocaine and amphetamines are stimulants and produce hyperactivity of the neurons. Cocaine also constricts the blood flow to the brain and can produce stroke with subsequent post-stroke seizures. Cocaine produces seizures at the time of ingestion, unlike the withdrawal seizures
seen with alcohol abuse. Cocaine use can produce single seizures, epilepsy and status epilepticus; the latter is a state
of continuous seizures with no gap for the
brain to recover and is life threatening.
Various medications can produce
seizures in susceptible individuals
by decreasing the threshold at
which seizures occur. These include,
among others, phentermine (appetite
suppressant), Tramadol (pain reliever)
bupropion (wellbutrin), narcotic
analgesics (pain management) ,
promethazine (for nausea and vomiting)
and clozapine (antipsychotic).
In most cases, such provoked
seizures are treatable by removal of
the cause. However, in cases where
secondary brain injury has occurred, the
patient can develop recurrent seizures
or epilepsy and may require lifelong
treatment.
Nowadays, new seizure medications
are very effective in controlling these
epileptic conditions, with prolonged
remission and a good side effect profile.
How substance abuse can lead to epilepsy or seizures
Dr. Ahmed is a Graduate of Dow University of Health
Sciences, Karachi, Pakistan. She completed residency in
Neurology from Loyola University in Maywood, Ill., and
a Clinical Neurophysiology fellowship from University of
Tennessee Health Science Center at Memphis, Tenn.
About the author
I t’s estimated that 69,100 Tennesseans
are addicted to prescription opioid
pain relievers. Another 151,900 use opioid
medication in ways that could be harmful.
Those statistics come from
Tennessee’s plan to combat what the
state calls an “epidemic” of prescription
pain pill addiction that, if left unchecked,
could result in “disastrous and severe
consequences to Tennesseans of every
age.” The report is called the “Prescription
for Success” and was released this
summer.
Opioids are medications used to
relieve pain. Commonly prescribed
opioid medications include hydrocodone
(or Vicodin), oxycodone (OxyContin,
Percocet), morphine, codeine and other
related drugs.
While many people who are
prescribed these drugs suffer no adverse
effects, the risks associated with long-
term treatment include the need for
increasing dosages due to a developed
tolerance, increased pain sensitivity and
addiction.
In 2012, health care providers wrote
259 million prescriptions for painkillers—
an amount that equates to a bottle of
pills for every American, according the
CDC. Every day, more than 100 Americans
die as the result of a drug overdose,
and the CDC reports that prescription
drug overdose deaths now account for
more fatalities than cocaine and heroin
combined. The National Institue on Drug
Abuse found that one in 12 high school
seniors reported nonmedical use of
Vicodin in 2010 and one in 20 reported
abusing Oxycontin.
Two years ago, Memphis pediatrician
Dinia Cruz decided to focus on these
problems and begin treating patients
suffering from addiction. Cruz treats
patients at Phoenix Recovery Center
on Park Avenue in East Memphis and
her treatment method combines drug
screening, medication and counseling.
Cruz is certified to prescribe a drug called
Suboxone to opioid addicts.
Suboxone is a drug used for long-
term treatment of opioid addiction and
is actually an opioid itself. Suboxone’s
effects are milder, though, and they
plateau, which lowers the risk for
overdose and death. Suboxone has
become an increasingly popular tool for
addiction treatment, but only federally
authorized doctors with restricted patient
loads can prescribe the drug.
Cruz says she decided to pivot from
pediatrics to addiction treatment because
of the impact her work makes not only in
the lives of her patients, but also in the
lives of their families and communities.
“When you treat one person, it has
a ripple effect,” she said. “When you
help one person, you help a family, a
community, the nation at large. I guess
that is the basis of what I do, why I am
doing what I am doing.”
Cruz says within a few weeks of
treatment, she has seen drastic changes
in her patients’ lives.
“I’ve watched my patients go back
to school, go back to work, save their
marriages,” said Cruz. “Of course, there
are also patients who aren’t ready, who
relapse.”
Cruz doesn’t treat her patients
suffering from addiction with medication
alone. She employs a method of
Addressing the opioid problemStory by Sara P. Shirley
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counseling in her practice called
dialectial behavior therapy or DBT. DBT
is a therapy designed to change people’s
self-harming patterns of behavior by
learning about the triggers that lead to
such behaviors, as well as the coping
skills necessary to overcome those
behaviors. In addition to medication
and counseling, Cruz performs urine
drug screenings to monitor her patients’
treatment progress.
Cruz offers free counseling sessions using the DBT method
once a month, and also said she is lowering treatment prices in
December to make her services more available to those in need in
the community.
“My motto is that everybody deserves a second chance,
or even a third,” she said. “These people are human beings
that need help, and when I see them getting better, when I see
improvement—that just the best thing you can get out of this.”
For more information about Dr. Cruz’s practice, call Phoenix
Recovery Center at 901-729-6522.
By The NumbersInformation from Tennessee’s “Prescription for Success” report• Nearly 5 percent of Tennesseans have used
pain relievers in the past year for non-medical purposes.
• Tennesseans who are 18 to 25 years old are using prescription opioids at a 30 percent higher rate than the national average.
• In March 2013, more than 2,000 people received prescriptions for opioids or benzodiazepines from four or more prescribers.
• As of August 1, 2013, 25 physicians had been prosecuted for overprescribing during 2013.
• More than 70 percent of people who use prescription drugs for non-medical reasons got them from a friend or relative.
• The number of emergency department visits for prescription drug poisoning has increased by approximately 40 percent from 2005 to 2010.
• There has been a 220 percent increase in the number of drug overdose deaths since 1999, growing from 342 in 1999 to 1,094 in 2012.
• The cost of lost productivity due to prescription drug abuse in Tennessee was $142.9 million in 2008; adjusted for 2013 inflation, that is $155.2 million.
• It is estimated that the cost of providing state-funded treatment services to individuals that abuse prescription drugs and live below the poverty level would cost $27,933,600.
To access the full “Prescription for Success” report, go online to: tn.gov/mental/prescriptionforsuccess.
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ANTI-AGING: RESTORE YOUR YOUTHDEGENERATIVE DISC DISEASEAlan A: I had to sleep on two pillows because myback pain from degenerative disc disease was so bad.After 6 sessions, the pain is now completely gone
FATIGUERuth W (87 years): Last year, I couldn’t even clean myhouse without getting tired. Last week I cleaned myhouse, vacuumed my car and cleaned my garage andstill felt great.
JOINT PAINVicky W: Years of knee and back paingone in just four sessions. My golfgame is better too!
OSTEOPOROSISLynn H: I had osteoporosis, but was able toincrease my bone density by over 10% in6 months without medication! See Lynn’s bonescan at www.osteostrong.me/faq/testimonials/
SENIORS: BALANCE & AGILITYCher K: My knees used to creak when I wentdown the stairs, and my balance was bad.Now my knees feel great and balance is somuch better!Sandra M: My bone density scan shows anincrease of over 10% after 5 months, andI don’t take any medication!
What is OsteoStrong®?OsteoStrong is the once-a-week solution that thousands ofpeople have discovered for strong bones, healthy joints,better balance, and increased strength - Naturally!
How does it work?Your body has natural adaptive responses for many functions such as sweating tocool your body or dilating your pupils to let in more light. Adaptive responses occurautomatically without any effort on your part. Your muscles and bones also have naturaladaptive responses that help them strengthen with the right stimulus. Surprisingly, thiscan happen with very little effort. With the right stimulus, your own natural adaptiveresponses will signal your muscles and bones to strengthen at any age without hoursof effort in the gym. The unique patented system at OsteoStrong is designed to safelycreate the right circumstances in order to trigger your own natural adaptive responsewith four brief, but very unique exercises that will not leave you sweaty, fatigued, or sorethe next day. In fact, your session takes less than 10 minutes, once a week.
2 FREE SessionsCALL NOW.....You Have Nothing To Lose.
Strength GainsAverage client age: 52
BETTER BALANCE | STRONG BONESHEALTHY JOINTS
Collierville, TN (901) 316-8347255 New Byhalia Road, Suite 109
Collierville, TN [email protected]
A STRONGER PAIN FREE YOUwww.osteostrong.me
facebook/colliervilleosteostrong
Getting in and out of a bathtub, which is essentially the same as sitting on
the floor and then trying to stand, can be extremely difficult for senior citizens or for anyone with limited mobility.
A 2012 Plough Foundation survey of Shelby County seniors found that more than 4,000 senior residents are in need of bathroom modifications to their homes “to improve safety, self-care and care giving.”
Nearly all of the survey respondents (94 percent) also said they want to stay in their homes for as long as possible.
Slipping and falling on a wet bathroom floor can cause serious problems for seniors. Among older adults (those age 65 and older), falls are the leading cause of both fatal and nonfatal injuries, according to the Centers for Disease Control and Prevention. After a fall, people who are 75 and older are nearly five times more likely to be admitted to
a long-term care facility for a year or longer than people ages 65 to 74, the CDC reports. One of the suggestions the CDC makes for fall prevention is to add safety measures in the bathroom.
That’s where local business owner Terry Quinley of Prestige Bath comes into the picture. Quinley specializes in bathroom safety and can provide a variety of options for his clients.
One of his most popular safety solutions is the installation of walk-in tubs. Walk-in tubs are chock full of safety features such as: ease of entrance and exit, anti-slip floor and seat, retractable shower head for easy showering and grab bars.
On top of that, Quinley said there is also a therapeutic benefit to soaking in a whirlpool tub.
“Our tubs with hydrotherapy units offer a complete body massage,” said
Quinley. “It’s great for helping with aches and pains.”
One of Quinley’s customers, Dale Bregenzer, bought a walk-in tub following a stroke. He was so pleased with the product and service, he bought into the company and has been a great help, said Quinley.
Prestige Bath also creates and installs custom showers with integrated seats for those who prefer a shower. The folks at Prestige Bath can work within your existing space and bathroom layout, and they can also do total bathroom remodels. Another popular service he provides is door widening for easier wheelchair or walker access.
“I don’t just sell tubs, I’m able to offer my clients greater independence,” said Quinley. “That’s why I love my job.”
For more information on Prestige Bath, call 901-351-6937.
Aging in Place Local business offers safe bathroom solutions for seniorsStory by Sara P. Shirley
TESTIMONIALSOsteoStrong is for everyone. Try it free and shareyour success story. See details on back.
ACTIVE ADULTS: REGAIN YOUR EDGEGraham H (PGA golfer): My golf game has greatlyimproved after just 5 sessions at OsteoStrong.I tell everyone about it.Mary M: Walking used to really hurt my knees,but now, they are pain free.
ANTI-AGING: RESTORE YOUR YOUTHDEGENERATIVE DISC DISEASEAlan A: I had to sleep on two pillows because myback pain from degenerative disc disease was so bad.After 6 sessions, the pain is now completely gone
FATIGUERuth W (87 years): Last year, I couldn’t even clean myhouse without getting tired. Last week I cleaned myhouse, vacuumed my car and cleaned my garage andstill felt great.
JOINT PAINVicky W: Years of knee and back paingone in just four sessions. My golfgame is better too!
OSTEOPOROSISLynn H: I had osteoporosis, but was able toincrease my bone density by over 10% in6 months without medication! See Lynn’s bonescan at www.osteostrong.me/faq/testimonials/
SENIORS: BALANCE & AGILITYCher K: My knees used to creak when I wentdown the stairs, and my balance was bad.Now my knees feel great and balance is somuch better!Sandra M: My bone density scan shows anincrease of over 10% after 5 months, andI don’t take any medication!
What is OsteoStrong®?OsteoStrong is the once-a-week solution that thousands ofpeople have discovered for strong bones, healthy joints,better balance, and increased strength - Naturally!
How does it work?Your body has natural adaptive responses for many functions such as sweating tocool your body or dilating your pupils to let in more light. Adaptive responses occurautomatically without any effort on your part. Your muscles and bones also have naturaladaptive responses that help them strengthen with the right stimulus. Surprisingly, thiscan happen with very little effort. With the right stimulus, your own natural adaptiveresponses will signal your muscles and bones to strengthen at any age without hoursof effort in the gym. The unique patented system at OsteoStrong is designed to safelycreate the right circumstances in order to trigger your own natural adaptive responsewith four brief, but very unique exercises that will not leave you sweaty, fatigued, or sorethe next day. In fact, your session takes less than 10 minutes, once a week.
2 FREE SessionsCALL NOW.....You Have Nothing To Lose.
Strength GainsAverage client age: 52
BETTER BALANCE | STRONG BONESHEALTHY JOINTS
Collierville, TN (901) 316-8347255 New Byhalia Road, Suite 109
Collierville, TN [email protected]
A STRONGER PAIN FREE YOUwww.osteostrong.me
facebook/colliervilleosteostrong
Over the last decade, mounting scientific research has called into
question long-standing claims that milk
does the body good.
And at the end of October, a study
involving more than 100,000 people in
Sweden found a correlation between high
milk consumption and an elevated risk
of death and fractures in women and a
higher risk of death in men.
According to the study, which was
published in the British Medical Journal,
women who drank more than three
glasses of milk a day were at higher
risk for hip fractures than those who
consumed less than one glass a day, and
they were at about double the risk for
death. Men who drank more than three
glasses of milk a day were less affected
but still had a higher risk of mortality.
The study involved more than
60,000 women between ages 39 and 74
and 45,000 men ages 45 to 79.
Some scientists are questioning
the United States recommendation of
drinking up to three glasses of milk a day,
though most say more research needs
to be done to independently verify these
findings. Milk has high calcium content
and, in the United States, is fortified with
Vitamin D and other essential nutrients.
However, those looking for calcium
in non-dairy foods could turn to white
beans, kale, turnips, sardines, oranges,
almonds and broccoli, among others.
With milk, perhaps less is more Story by Sara P. Shirley
HIGH INTENSITY INTERVAL TRAINING
work it out | step-by-step moves for a healthy body
PHOTOS BY JASON TERRELL • DEMONSTRATION BY TERRY KIMBLE
Meet the trainer:Terry Kimble, 50, is a personal trainer at Fundamental Fitness studio in East Memphis and a proud mother of three.
Last month, we showed you several exercise moves you can perform in just
minutes a day to build muscle and burn fat. This month, we have a second set you can add to your routine to boost your workout regimen.
High Intensity Interval Training (HIIT) is an effective exercise strategy alternating periods of short intense anaerobic exercise
with less intense recovery periods. HIIT is a form of cardiovascular exercise. Usual HIIT session vary from 4-30 minutes.
These short intense workouts provide improved athletic capacity and condition, improved glucose metabolism and improved fat burning. Anyone at any fitness level can perform these exercises.
This HIIT workout incorporates multi-
joint, compound, whole body movements for maximum fat burning and the greatest results in the shortest amount of time. Perform each exercise at your maximum ability for 20-30 seconds, rest for 10 seconds, then perform the next exercise for 30 seconds, rest for 10 seconds and continue through all four exercises. Repeat 2-8 times for a short, effective workout.
High Knees• Run in place, lifting knees
as high as possible
1 2
Frog Jumps• Squat, touch the floor
• Jump straight up with arms overhead
Punching• Rotate at the waste
• Punch arms across body
Skaters• Hop side to side
• As you push off with alternating legs, incorporate opposite side to side arm movements
1 2
1 2
Clinic Hours:Monday - Friday 7am-6pm
Saturday & Sunday 9am-1pm
14 N. McLean Blvd. at Madison901.509.2738
atlasmenshealth.com
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Merry ChristmasFrom Your Friendly Neighborhood Wellness Clinic
UNIVERSITY DENTAL FACULTY PRACTICE875 Union Ave. C 303 • Memphis, TN, 38163
Hours: Monday- Friday8AM - 12PM • 1PM - 5PM
We Practice What We Teach
Call for an appointment 901.448.6476www.uthsc.edu/dentistry/UDP/
New patients of all ages are welcomed andmost dental insurances are accepted.
University Dental Faculty Practice
The mouth is frequently involved in conditions that affect the skin or other multi-organ diseases.In many instances, the mouth will show signs or symptoms of problems before lesions or
symptoms appear on the skin. Some common medical disorders which have lesions on the skin andin the mouth are pemphigus, shingles, psoriasis, lupus, scleroderma, erythema multiforme, HIV,and lichen planus. Many other medical conditions can also produce lesions in the mouth, includingCrohn’s disease, Sjögren’s Syndrome, diabetes, Addison’s disease, GERD, and anemia. Carefulexamination of the mouth by a dentist may reveal signs and symptoms of an underlying medicalcondition and allow for early diagnosis and treatment.
Dr. Mary Aubertin is an Associate Professor in Diagnostic Sciences and Oral Medicine at theUniversity of Tennessee Health Science Center College of Dentistry. She has received advanced
training in general practice, dental care for patients with chronic medical conditions, and geriatric dentistry.
A recent study released by the Journal of the American College of
Cardiology has found that the adoption of five healthy habits may prevent four out of five instances of heart attacks in men. The study was performed in Sweden from 1997 to 2009. Researchers followed more than 20,000 men from ages 45 to 79 and found that a combination of healthy behaviors reduced heart attack risks significantly. It’s important to note that none of the men studied had a history of cancer, cardiovascular disease, diabetes, hypertension or high cholesterol levels.
The five ways men can reduce heart attack risk, according to the study, include:
1. A healthy, balanced diet that includes fruits, vegetables, nuts, low-fat dairy products, whole grains and fish
2. Moderate consumption of no more than two glasses of alcohol a day
3. No smoking4. Physical activity such as walking
or biking for 40 minutes a day 5. A healthy weight with a waist line
measuring less than 38 inches
After reviewing the results of this study, researchers found that participants with all five healthy lifestyle factors had an 86 percent lower risk of heart attack
compared to those who practiced none of the habits. While these behaviors may seem like simple-enough lifestyle changes, the study found that only one percent of the participants engaged in all five behaviors.
Still, having some of them was better than none. Men who followed a healthy diet and drank moderately had a 35 percent lower risk of heart attack by employing those two behaviors alone. Simply not smoking reduced the risk by 36 percent.
The takeaway, researchers said, is of the importance of one’s lifestyle behaviors and the tangible effects those behaviors have on overall health.
Healthy Habits Story by Sara P. Shirley
5 practices that may prevent most heart attacks in men
Clinic Hours:Monday - Friday 7am-6pm
Saturday & Sunday 9am-1pm
14 N. McLean Blvd. at Madison901.509.2738
atlasmenshealth.com
Testosterone ReplacementTherapyIV Hydration TherapyIV Vitamin Therapy
B-12 Shots
Sinus Cocktail ShotsMIC Lipotropic Shots
CoQ-10 ShotsFlu Shots
Offering the following services:
Botox Now Available
OUR GIFT TO YOUPresent this ad at Atlas Men's Health for one ½ price
IV Hydration Therapy treatment.MUST bring ad with you. Offer expires 12/31/14
Merry ChristmasFrom Your Friendly Neighborhood Wellness Clinic
UNIVERSITY DENTAL FACULTY PRACTICE875 Union Ave. C 303 • Memphis, TN, 38163
Hours: Monday- Friday8AM - 12PM • 1PM - 5PM
We Practice What We Teach
Call for an appointment 901.448.6476www.uthsc.edu/dentistry/UDP/
New patients of all ages are welcomed andmost dental insurances are accepted.
University Dental Faculty Practice
The mouth is frequently involved in conditions that affect the skin or other multi-organ diseases.In many instances, the mouth will show signs or symptoms of problems before lesions or
symptoms appear on the skin. Some common medical disorders which have lesions on the skin andin the mouth are pemphigus, shingles, psoriasis, lupus, scleroderma, erythema multiforme, HIV,and lichen planus. Many other medical conditions can also produce lesions in the mouth, includingCrohn’s disease, Sjögren’s Syndrome, diabetes, Addison’s disease, GERD, and anemia. Carefulexamination of the mouth by a dentist may reveal signs and symptoms of an underlying medicalcondition and allow for early diagnosis and treatment.
Dr. Mary Aubertin is an Associate Professor in Diagnostic Sciences and Oral Medicine at theUniversity of Tennessee Health Science Center College of Dentistry. She has received advanced
training in general practice, dental care for patients with chronic medical conditions, and geriatric dentistry.
When 32-year-old Collierville preacher Trent Childers talks with
people about addiction, he is open about his own struggles with substance abuse. By the time Childers was 22, he was in the grips of drug and alcohol addiction and had seven arrests on his record. He said he wasn’t sure at the time if he would ever be able to forgive himself for the mistakes he made and the people he hurt, but he wanted to try. He got into a 12-step program in 2004 with a goal to live a life he could be proud of.
“I knew the whole time I was in that lifestyle, I knew that I was breaking my mom’s heart,” he said. “I knew that what I was doing was wrong. You do things you know are terrible because you’re addicted. You rip the hearts out of people
you love, and you may feel guilt-ridden, and you still keep doing it.
“One of the horrors of addiction is the damage you do to yourself and those around you,” he continued. “Some people don’t feel they can be forgiven—that’s something I struggled with early on—but when I thought back on all the people I had wronged, I had to come to realize that that’s why we need God.”
Childers said he has been sober since March of 2004. He married his wife, Kelley, in 2006, and later graduated from Amridge University with a degree in biblical studies. At the end of December, he is releasing a book called Pressing Forward: Bible-Based Addiction Recovery.
“I think that there’s an elephant in the room when we talk about addiction in church,” said Childers. “We mention it as if it’s something that happens ‘out there’
but not inside the church. But well, it does, and it’s a huge problem.”
Childers wrote the book with help from Torrey Clark, Charles Harris and Bruce Hatcher, whom he attended preaching school with. The book, which is available for purchase at amazon.com and start2finish.org, includes Bible-based recovery strategies, interviews with a neurobiologist and a family counselor and the personal experiences of others who have overcome addiction.
“I believe the Bible is the answer, and that’s the position of book,” said Childers. “But we also approach addiction from a logical and scientific standpoint.”
Pressing ForwardStory by Sara P. Shirley
Donate 2 Cans of Food andGet One Card of Batteries, FREE!
(Limit 2 cards per person Expires December 31, 2014)
We are holding our annual food drive to support the Mid-South Food Bank and those in need for the Holidays.
Donations accepted throughout November and December.
• Digital Hearing Aids
• 45-Day Satisfaction Guarantee
• Repair most makes and models
• Most Insurance Accepted.
• NO INTEREST Payment Plans
6242 POPLAR AVENUE • WWW.HEARINGMEMPHIS.COM
901.842.4327901.842.4327901.842.4327901.842.4327
HEARING & BALANCE CENTERSOF WEST TENNESSEE
Let us help you hear every note!Let us help you hear every note!
Our Professionals will help you choose the best hearing aidfor your hearing needs, lifestyle and budget.
901.842.4327901.842.4327Schedule your Hearing Screening Today!FREE
Expires 12-31-2014
Let us help you Hear for the Holidays!
Healthy Stocking Stuffers
Fitbit Flex ™ Wireless Activity and Sleep Wristband $99.95Slap on this slim device and learn how many steps you take and calories you burn each day. At night, the device tracks your amount and quality of sleep. This is a great gift for any health conscious, goal-oriented person.fitbit.flex.com
Vapur MicroFilter Water Bottle $69.99Vapur “anti-bottles” roll up when not in use and are great for use during workouts and travel. The MicroFilter is a
chemical-free water filtration system said to remove 99.99 percent of waterborne bacteria and protozoa. This is the perfect gift for your favorite outdoorsman.vapur.us
Zapi Luxe UV Toothbrush Sanitizer $29.95These cute toothbrush sanitizers zap up to 99.9 percent of germs with UV light. These are great healthy stocking stuffers for the whole family. violight.com
Klingg ™ Mono $12.95Runners will love this magnetic earphone cord holder. No more fussing with earphones while trying to workout and listen to music at the same time!klingg.com
Tocky $49.95This is a gift for anyone
who isn’t a morning person. Tocky is an alarm clock designed to help you wake up by rolling around after
you hit snooze. Plus, Tocky can play
MP3s or customized recorded alarms. nanda-home.myshopify.com
Donate 2 Cans of Food andGet One Card of Batteries, FREE!
(Limit 2 cards per person Expires December 31, 2014)
We are holding our annual food drive to support the Mid-South Food Bank and those in need for the Holidays.
Donations accepted throughout November and December.
• Digital Hearing Aids
• 45-Day Satisfaction Guarantee
• Repair most makes and models
• Most Insurance Accepted.
• NO INTEREST Payment Plans
6242 POPLAR AVENUE • WWW.HEARINGMEMPHIS.COM
901.842.4327901.842.4327901.842.4327901.842.4327
HEARING & BALANCE CENTERSOF WEST TENNESSEE
Let us help you hear every note!Let us help you hear every note!
Our Professionals will help you choose the best hearing aidfor your hearing needs, lifestyle and budget.
901.842.4327901.842.4327Schedule your Hearing Screening Today!FREE
Expires 12-31-2014
Let us help you Hear for the Holidays!
Artist at www.meghanvaziri.com
#memfithealthy peer
pressure31Meghan Vaziri
Photo by Nathan Berry
SPORT Bicycle Commuting
WHY I CYCLE The great Russian poet Pushkin wrote, “I have become accessible to consolation.” I think bicycle commuting is a way of making yourself accessible to joy. You notice beautiful things you could never have seen if you drove to work.
ROLE MODEL Agnes Martin
BRAGGING RIGHTS I’m proud that I am a year-round bicycle commuter.
POWER SONG Any song by The Hands Free Method.
FITNESS GOAL Get faster!
FAVORITE GEAR My Reel Lights automatically light up whenever my wheels are moving.
NOBODY KNOWS I have taught kindergarten.
FIT TIP Take the lane.
GUILTY PLEASURE I don’t feel guilty about it, but I do drink lots of coffee.
December racing calendar
October 25 – Debrah Reid dances her way though the finish chute as she joins over 10,000 people at Carriage Crossing for the 22nd annual Komen Memphis-MidSouth Race for the Cure. Reid, who is CEO of the dance group Sassie Seniors of Memphis, was diagnosed with lung cancer two weeks before the race and battled breast cancer last year. (Jim Weber/The Commercial Appeal)
Sept. 27 – (left) Dressed as a dragon, Xiao Xu keeps time for his rowing team at the 4th Annual Duncan-Williams Dragon Boat Races in Wolf River Harbor by rhythmically banging on a drum. (Kyle Kurlick/Special to The Commercial Appeal)
Sept. 7 – Roxana Morales (right) throws her hands up and a cloud of colored die floats through the air after participants completed the Color Run 5K in midtown on Sept. 7. (Mike Brown/The Commercial Appeal)
12/6 St. Jude Memphis MarathonDowntown Memphisstjudemarathon.org
12/13 Jingle Bell Run/Walk Audubon Parkmemphisjbr.kintera.org
12/13 Run Run Rudolph 5kRivercrest Elementary School, Bartlettracesonline.com
12/21 Ugly Sweater RunShelby Farms Parktheuglysweaterrun.com
901-755-3790www.horizondoctors.com
CORDOVACordova Medical Plaza
8066Walnut Run, Ste 105Cordova, TN 38018
MIDTOWN1325 Eastmoreland
Ste 510Memphis, TN 38104
COVINGTON1995 Highway 51 South
Ste 104, South BCovington, TN 38019
Now Accepting Patients at our Sleep & Epilepsy Center
SHAMEELAN.AHMED,M.D.Diplomate Neurology • Diplomate Sleep MedicineDiplomate Neurophysiology • Special Qualification inEpilepsy Monitoring • EMG/Nerve Conduction StudiesEEG Monitoring/Sleep Studies
Nearly 200,000 people arediagnosed with seizures& epilepsy in the U.S.each year. The conditioncan be controlled, butfor many it’s a lifelongchallenge.Visit our Sleepand Epilepsy Center inCordova for evaluation,treatment and supportof epilepsy. Let our teamhelp you towards a betterway of life. Schedule anappointment with ourphysican today.
Our Patients, Our Priority.We Accept All Insurance
Sept. 20 – Two-year-old Willis Black joins runners and walkers at the G.E. Patterson 5K Run Walk for pre-K to support preschool initiatives in Shelby County. (Kyle Kurlick/Special to The Commercial Appeal)
Coming Up1/3 Hill and Dale 8 Miler
1/4 Memphis Winter Off-Road Race
Series
1/10 Village Creek 10k/25k
Trail Run
1/24 Lisa Lassandrello 5k Remembrance
Run
1/25 Memphis Winter Off-Road Series 5k
1/31 Overton Park 10k Trail Race
Recipe copyright © 2014 American Heart Association. This recipe is brought to you by the American Heart Association’s Simple Cooking with Heart Program. For more simple, quick and affordable recipes, visit heart.org/simplecooking.
Slow-Cooked Pot Roast FROM THE
AMERICAN HEART ASSOCIATION
American 6 servings
Calories 211Total Fat 5.6 gSaturated Fat 1.4 gTrans Fat 0.0 gPolyunsaturated Fat 0.4 gMonounsaturated Fat 2.9 gCholesterol 57 mgSodium 158 mgCarbohydrates 15 gFiber 3 g
Per serving
1 Tbsp. olive oil
1 1/2 lb. beef top round roast in one piece, all visible fat discarded
1/4 tsp. salt
1/2 tsp. ground black pepper
1 medium yellow onion, about one cup, thinly sliced
3 clove garlic, chopped into 4 pieces each
2 stalk celery, about 1 cup, cut into 1-inch pieces
2 potatoes, unpeeled, cut into 2-inch pieces
2 carrots, peeled and cut into 1-inch rounds
1 cup water
Cooking Instructions:1. Remove meat from refrigerator an hour
before cooking, trim and pat dry with paper towels.
2. Preheat the oven to 325 degrees F.
3. In a deep heavy oven proof pot heat the olive oil to medium and sear the meat on all sides, about 2-3 minutes per side.
4. Sprinkle with salt and pepper.
5. Add the onions, garlic, celery, potatoes, carrots and water.
6. Cover and bake in the oven for 2 hours.
7. Remove the meat from the pot and allow it to rest, covered loosely with
foil, for 15 minutes before you slice into quarter-inch slices. This allows the juices in the meat to redistribute so this lean cut of meat is moister.
8. Serve with the cooked vegetables on the side and the pan juices over the meat.
Cook’s Tip : This dish will keep developing its flavors and will taste even better the next day. The juice also makes a flavorful and healthier alternative to gravy.
Keep it Healthy : You can add cabbage to this dish 30 minutes before it’s done. It will become tender and delicious with the meat and vegetable juices.
Tip : Serve this with a simple green salad on the side. This is a good one-dish meal in cooler weather.
This Simple Cooking with Heart recipe is a Southern-American, heart-healthy and delicious way to get your family more vegetables! It’ll quickly become a cold-weather classic!
Dietary Exchanges1/2 starch, 1 vegetable, 3 lean meat
1225 Madison Ave., in the Midtown Medical District
901-722-3250www.eyecentermemphis.com
Forall youreyehealthandvisioncareneeds,chooseTheEyeCenteratSouthernCollegeofOptometry.
UseyourFlexibleSpendingAccountdollars foraneyeexaminationbefore2014ends!
DRY EYE RELIEFFacts about TearWell™Advanced Dry EyeTreatment Center:
– First in Memphis to provide LipiFlow®, the only FDA-approvedtreatment for dry eye disease.
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Visit tearwell.com to hear patient testimonials from dry eye sufferersfinding relief at The TearWell™ Advanced Dry Eye Treatment Center!
Now Taking Appointments
901.722.3263tearwell.com | [email protected]
1245 Madison Avenueat Southern College of Optometry
TM
