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JANUARY 2015
Easy one-pot tuna casserole
that’s heart healthywith this home workout
TightenTone& 10 tips
for betterwork-life balance
COME CHECK OUT OUR DESIGNER EYEWEAR
Amanda UgglaMRS. TENNESSEE 2013
901.683.7255 • 1365 SOUTH GERMANTOWN ROAD
Tom FordTory BurchCosta Rx
Michael KorsKate SpadeFerragamoSilhouetteDragonRayBans
NOT INTERESTED IN WAVELIGHT LASIK YET. . . NO PROBLEM
January 2015
cover storyIron Resolve
15 25 20
4
6
Features 4 Iron Resolve
6 AHA: How to Keep Your New Year’s Resolutions
10 Heads Up
14 Study: Running Keeps You Walking
15 Health Officials: Use E-Cigs at Own Risk
16 Ten Tips for Better Work-Life Balance
Departments 8 Outfitter: Gear for the New Year
12 Work it Out: Swiss Ball Exercises
17 Race Spotlight: Mississippi River Marathon
18 Racing Calendar
19 Food Clues: Nutrition Resolution? Try This ‘SMART’ Approach
20 Good Food: One-Pot Tuna Casserole
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
I always make New Year’s resolutions, but I’m not sure if I’ve ever actually kept one. Last year, I wrote in the magazine that I planned to run a marathon in 2014. Full disclosure: that never happened.
And although 2015 is already upon us, I take some solace in the knowledge that I’m not alone in my failure. Studies show that around 92 percent of people who make New Year’s resolutions fail to keep them.
As I reflect on the year gone by, and on my litany of failed resolutions, a few obvious flaws in my resolution—making habits come to light.
The biggest mistake I tend to make is to not include a plan for carrying the resolution through. I also usually have really general goals – to lose weight, to treat others with more kindness, to stand up against injustice, to exercise more, to procrastinate less and produce more. Nice goals, I think, but hard to measure without more specificity.
Even a more specific goal –running a marathon – is improbable without a plan of action and the willingness to follow through.
Still, I’m not discouraged. As nutritionist and Good Health writer Blair Mize puts it in her column this month– having a goal is really the first step.
What’s my resolution for 2015? To become one of the 8 percent of people who make a resolution and keep it.
In keeping with that theme, this issue of Good Health includes advice from fitness and nutrition experts as well as stories of success from other Memphians. We’ve also included a fun Swiss Ball home workout, tips for balancing work and personal life, an easy—to—make, heart—healthy recipe, a look at helpful fitness gear, a spotlight on an upcoming race and an event calendar. I hope you enjoy this issue. Please send your feedback to me at [email protected].
Happy New Year!
from theeditor
Sara P. ShirleyGood Health Editor
Nathan BerryJason TerrellBlair Mize
Lori PopeMary Coffman
MEMPHIS
High School Student
#memfithealthy peer
pressure16Terrance
Little
Photo by Nathan Berry
SPORT Basketball
SUPPORT My coach, Ricardo Patton. Felton Young. My grandmother, Alena Little. My cousin, Christin Little.
WHY I PLAY BALL My motivation is that so many people believed in me before I believed in myself.
ROLE MODEL My late grandfather Wesley Johnson
BRAGGING RIGHTS When our team was conditioning for basketball season on the track.
POWER SONGS R&B and Hip Hop
FITNESS GOAL My fitness goal is to give 110 percent on the court without getting so fatigued.
FAVORITE GEAR I love Kobe Bryant shoes, shorts, hoodies, etc.
NOBODY KNOWS This is my first year ever playing basketball.
FITNESS TIP Eat right, get the right amount of rest, proper hydration
FAVORITE CELEBRITY Kobe Bryant
GUILTY PLEASURE Honey Buns and Doritos
The easiest way to commit to a healthier lifestyle is to find a way to
make working out fun.
That’s the philosophy of fitness
coach John Irvine of Iron Tribe in East
Memphis. And it’s one that seems to be
working. Irvine’s group fitness center
opened just a few months ago, and his
clients are already boasting results.
Nora Doggett joined the gym at the
beginning of November with her husband.
After a month, she said she’d lost nine
inches off her body, in addition to gaining
muscle. She said the paleo meals offered
at the gym have played a major role in her
success. (Iron Tribe has a partnership with
Whole Foods Market to provide healthy,
locally produced meals for members.)
“I just stuck to the meal plan and
came to class at least three times a
week,” Doggett said. “The coaches here
are great. I’ve never been in a gym like
this one, and I’m really enjoying it. I think
it’s a good mix of cardio and strength
training.”
Derrick Calcote, who joined the
gym to free himself of blood pressure
medication, agreed with Doggett.
“The coaching aspect of the gym is
probably the best part,” he said. “After
my first workout, I couldn’t move. Really, I couldn’t. But the cool thing is that the workouts are different every day, so you’re able to come back and work something different and get through it. You just get better and better.”
Calcote said he is still working toward his personal health and fitness goals, but he feels like he’s on the right track.
“I just want to keep on this path,” he said. “I guess that’s my goal for the new year.”
Irvine said that while motivation is a key factor in progress, it’s also progress that helps keep his clients motivated. Iron Tribe workouts are measurable and members have scores that are recorded into their Iron Tribe profiles. The workouts are geared not only to improve strength
Iron ResolveStory by Sara P. Shirley • Photos by Jason Terrell
Iron Tribe coach John Irvine helps Nora Doggett work out on the rings during a group fitness session.
454 Perkins Ext. Memphis, TN 38117 • [email protected]
Why These Women Canceled Their GymMemberships and Joined Iron Tribe Fitness...
For Weight Loss, Athletic Performance or Looking and FeelingBetter Than You Have in Years... Guaranteed.
Why? At Iron Tribe Fitness, we have a few basic beliefs. We believe thata program that changes every day and pushes you to the best of your abilityis the best fitness plan yet developed. We believe we all work better togetheras a team, that competition helps us stay focused and accountability makesus honest.
We believe your potential is greater than you believe - whether you're amother of two young kids, in your 50's, a conditioned athlete or a beginnerwho wants to get better. Iron Tribe members are as young as 15 and reachto over 70. The awesome results combined with the new friendships made atIron Tribe makes this different than any other gym you've ever experienced.
SPECIAL OFFER:If you join Iron Tribe East Memphis, we’ll guarantee that you will get
in the best shape of your life, and you’ll have so much fun that you won’teven realize you’re working harder than you ever have! If you give us just120 days, you’ll get in the best shape of your life, or we’ll refund 100% ofyour investment. To sweeten this offer even more,
This month we are offering a New Year’s ResolutionSpecial of 50% off your first month of classes.Make sure you mention you saw this in Good Health. But hurry!This offer expires at 5:00 PM on January 31, 2015.
Need more information? See how othershave already transformed their lives.
Simply request our free special report at:www.irontribefitness.com
Peggy:41 Years
Young
Jessica:Switched
Careers toCoach
Kate:WantedMoreThan Yoga
Meg:Lost100 + lbs.
Iron Tribe coach John Irvine helps Nora Doggett work out on the rings during a group fitness session.
and endurance, but also coordination, mobility and speed. That
way, members who improve with each workout will also see
improvement in all aspects of fitness. Irvine works with coaches
Grant Cox and Chris Tyler to push members to exceed their
expectations.
“We find that when people are fitter and healthier overall it
allows them to be better at the things they love doing, like being
a better spouse or parent, or more productive at work, or more
active in their church or community,” said Irvine.
The team atmosphere of Iron Tribe is also a big part of
Irvine’s fitness philosophy. Not only does having a close-knit
group lead to accountability for members, but it also makes the
workout more enjoyable.
“Some people are perfectly happy putting in their ear buds
and going on a run or lifting weights on their own, but I know
I do much better in a group setting like Iron Tribe,” Irvine said.
“Interacting with people and making friends while doing the
same challenging workout is a blast.”
Irvine said his New Year’s goal for his business is to continue
to build on the momentum that “the Tribe” has already generated
in the last couple of months.
“If every single person that steps through our doors leaves
knowing they are one step closer to their personal goals, then
mission accomplished.”
Derrick Calcote joined Iron Tribe to free himself of blood pres-sure medication. With help from coach John Irvine (left), he met his goal in less than two months.
For many Americans, the holiday season is a time of celebration,
which sometimes leads to holiday weight gain and a resolution to lose weight in the New Year. In many cases, after just a few short weeks of daily visits to the gym, many give up on their goal to slim down and get in shape and revert to old habits.
Keith Hollifield, director of fitness for Q4 Fitness, said that a gym could see up to 200 new members each January, but many do not stick to the routine for long.
“New members typically come to the gym about four to six weeks before quitting,” he said. “It’s something that happens over and over again.”
While 80 percent of new gym members will eventually quit, there are several tips that can help the dedicated person stay on track with a new fitness plan.
Tip 1: Convenience is Key.From work to dropping the kids off
at after-school activities, finding time to exercise can be difficult, even for the most dedicated person. Finding a gym that is close to home will help make trips to the gym a little more convenient.
“Shop around for gyms within three miles of home,” Hollifield says. “Look for a gym that offers the services you need and is open at the time you will most
likely be active.”Tip 2: Hire a Professional.Hollifield says the majority of people
who quit going to the gym do so because they do not see the results they want.
“The average person won’t get the results they want because they don’t understand what they need to do to get to where they want to be,” he says. “You don’t pull your own teeth or set your own broken arm because you don’t have the experience. Joining a gym that has trained professionals on staff is only going to help you reach your fitness goal.”
Tip 3: Don’t Let Setbacks Bring You Down.
There may come a time when you are injured or have other obligations that will lead to missed workouts, but it is important to get back on track and not give up.
How to keep your New Year’s resolutionsTips for staying on track and leading a healthier lifestyle year after year Story by Lori Simpson Pope
What would the American Heart Association do?Being physically active is
important in the prevention of heart
disease and stroke, the No. 1 and No. 4
killer of all Americans.
The American Heart Association
recommends adults trying to improve
their overall cardiovascular health
get at least 30 minutes of moderate-
intensity aerobic activity at least five
days per week or at least 25 minutes of
vigorous aerobic activity at least three
days per week.
The AHA also encourages
moderate to high-intensity muscle-
strengthening activity at least two
days per week for additional health
benefits.
For children, the AHA recommends
they participate every day in at least
60 minutes of enjoyable, moderate-
intensity physical activities that are
developmentally appropriate and
varied.
No time for an hour-long activity
break? Try to provide at least two
30-minute periods or four 15-minute
periods in which they can engage in
vigorous activities appropriate to their
age, gender and stage of physical and
emotional development.
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“Personal fitness and wellness is a lifetime process,” Hollifield
says. “So like anything in life, when you fall, get back up and try
again. Evaluate why you failed and seek help from a personal
trainer to get back on track.”
Tip 4: Hate Running? There are other options!
While running is often one of the main ways people get
their heart pumping, there are other options available to get a
cardiovascular workout.
“There are endless ways to get cardio without wearing out
your knees,” Hollifield says. “Many gyms offer classes that are
fun and engaging ways to get a cardiovascular workout, such as
Zumba and Spin.”
Hollifield also recommends group classes and team training
to incorporate cardio into a workout regimen.
With the proper planning and right amount of dedication, you
can achieve your fitness goal in the New Year and beyond.
Lori Simpson Pope is the communications director for the American
Heart Association – Memphis.
About the author
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Fit to Flatter
Get into gear for the new year
Mr. Tea InfuserWhether you drink caffeinated tea for a pre-workout boost or a relaxing blend to unwind post-workout, this fun infuser can’t be beat. Stuff loose-leaf tea in Mr. Tea’s pants, dip him in your cup (his arms will grip the rim) and enjoy your brew.
$9.99thinkgeek.com
iPod ShuffleThese are great devices to use during workouts because Shuffles are light, easy to clip on and can play hundreds of songs and multiple playlists.
$49store.apple.com
Running Shoe Mini CharmMark your successes with a fitness charm, whether it is a 5k, 13.1, 26.2 or a running shoe.
$20Inspiredendurance.com
Zoku Single Pop MakerUse fruit juice or yogurt to create a healthy treat as a reward for your efforts.
$24.95williamsonoma.com
Power Thought CardsStay motivated with this gift box of illustrated affirmations from Louise Hay, metaphysical lecturer and author of international bestseller “You Can Heal Your Life”.
$14.35barnesandnoble.com
outfittershape up in style
Women’s Denali ETIP ™ Thermal GlovesTech-savvy gloves have become something of a necessity for anyone exercising outdoors in the winter. You won’t have to take these off or only use one finger to access anything on your smart phone, and the heavyweight fleece provides protection from the cold.
$35northface.com
Goodbyn ByntoMost health plans include a homemade lunch, and these dishwasher safe, three-compartment containers allow for easy morning preparation.
$6.30store.goodbyn.com
Empower 3-in-1 KettlebellKettlebells are great workout tools to keep at home, and this one allows users to switch from 5-to-8-to-12 pounds with a click and twist design. Also included is a workout DVD and illustrated workout guide.
$39.99dickssportinggoods.com
Silk Eye PillowsThese aromatherapy eye pillows are made in India in both solid colors and ceremonial sari designs. Flax seeds and dry lavender filling lift spirits and deepen relaxation.
$14-$16 a piecebarefootyoga.com
Tahoe Ear Warmers with HeadphonesKeep ears warm and comfortable during winter workouts with soft fleece ear warmers that have built in QuantumSound ™ headphones and a hands-free microphone.
$21180s.com
Smooth Sphere Lip BalmEos ™ Lemon Drop lip balm has SPF 15 and it doesn’t have petrolatum, parabens, phthalates or para-aminobenzoic acid.
$3.19evolutionofsmooth.com
Nathan Zephyr Fire 100 Hand TorchThis rechargeable flashlight was designed for runners. It’s got a hand strap for carrying ease, a light to help see the path ahead, a strobe light in back to help others see you. Bonus feature: an emergency siren just in case you need one.
$44.99sportsauthority.com
GH: Where do head lice come from?
Debra: Head lice exist in the environment
of almost every country. They are
insects that live on the human
head and, because they are
parasites, they bite and drink a
drop of blood from the human
head three times a day.
GH: How do they spread and how
quickly?
Debra: An adult louse can lay 8 to 10 eggs
a day. By the time a family realizes that a child or the family has head lice, the insect has potentially laid several dozen eggs.
GH: What are the signs of head lice? Debra: Parents often realize a child has
head lice because they find nits (eggs) on the hair or someone in the family’s head itches.
GH: Are children more susceptible to having head lice?
Debra: Head lice are transferred from head to head. Children who attend school, camp, childcare, sporting events, etc., are exposed to head lice more frequently. I tell parents that they need to assume that head lice are in the environment their child frequents. A child that contracts head lice will in turn take it home and infest the family through play, hugging or sleeping together.
GH: Should the parents of a child who has head lice alert their child’s school or other parents?
Debra: The most courteous approach when discovering that your child
has contracted head lice is to
contact anyone they have been
in close proximity with during
the last two weeks. That includes
classmates, Sunday school mates,
camp mates, neighbors, baby
sitters, grandparents, cousins
(especially during holidays),
sleepover guests and anyone
riding in their car.
GH: Do head lice carry or transmit diseases?
Debra: Head lice do not carry or transmit
diseases. They are simply a
nuisance. They do reproduce
rapidly and bite. They can
cause itching, which is a great
distraction from school, work and
sleeping. Head lice are extremely
contagious.
GH: What treatment can you recommend?
Debra: Lice Doctors recommend a
protocol that includes a thorough
inspection of the head by a
professional technician: combing
through the hair with a specially
designed, tightly tined comb and
olive oil.
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.
DENTAL IMPLANTSWe see information about them in magazines, newspapers, on the internet and inprivate dental practices. All this information overload begs many questions:
Are you confused or maybe a little afraid of pursuing treatment? Welcome to the club.Most people feel the same way. This is where the University Dental Faculty Practice atUTHSC can help. Our clinic has all the advanced technology to gather the necessarydiagnostic information and a team of Doctors with the experience to make the mostesthetic and functional treatment plan to fit your particular needs.
Call for an appointment today at 901-448-6476
Who’s a candidate?What medical conditionslimit treatment?Howmuch do they cost?How long do they last?
University Dental Faculty Practice
What about bone grafting?Will I need to be“put to sleep?”Is it painful?Is it prone to infection?What are their limitations?
Heads UpA Good Health Q & A with Debra Meadow of The Lice Doctors
Debra Meadow works for Lice Doctors,
one of the nation’s largest companies
specializing in treatment for head lice.
Each of their lice operators undergoes an
intensive training and is dispatched directly
to the privacy of the clients’ homes. For
more information, visit www.licedoctors.
com or call 901-305-8819.
About the author
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.
DENTAL IMPLANTSWe see information about them in magazines, newspapers, on the internet and inprivate dental practices. All this information overload begs many questions:
Are you confused or maybe a little afraid of pursuing treatment? Welcome to the club.Most people feel the same way. This is where the University Dental Faculty Practice atUTHSC can help. Our clinic has all the advanced technology to gather the necessarydiagnostic information and a team of Doctors with the experience to make the mostesthetic and functional treatment plan to fit your particular needs.
Call for an appointment today at 901-448-6476
Who’s a candidate?What medical conditionslimit treatment?Howmuch do they cost?How long do they last?
University Dental Faculty Practice
What about bone grafting?Will I need to be“put to sleep?”Is it painful?Is it prone to infection?What are their limitations?
GH: Are there any treatments you warn against using? Debra: Almost all of the over- the- counter shampoos and all of the
prescriptions that are available for head lice removal contain a toxic pesticide. We strongly discourage parents from applying these pesticides to the heads of their family. Secondly, pesticide only kills the adult bug. It does not penetrate the eggshell. The eggs are left still alive and will hatch after the parent has stopped using the shampoo. By that time the lice have been allowed to multiply. Head lice in some instances have also become immune to the pesticide, making it totally ineffective.
GH: What health risks are associated with using the pesticides? Debra: Repeated use of toxic chemicals is never healthy. There have been
incidences of allergic reactions such as a burning scalp, headaches and vomiting after the use of the pesticides. These products do not work over 90 percent of the time.
GH: What are some head lice prevention techniques? Debra: Head lice like clean hair. When lice lay their eggs, they secrete a liquid that glues the egg to the hair shaft. If the hair is clean,
that is easily accomplished. We tell our clients to always keep their hair artificially dirty. Girls and boys should always apply a repellant spray, hair spray, or mousse to their hair. It doesn’t have to look dirty to be dirty. Girls should always leave the house with their hair pulled back in a bun, ponytail or braids.
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
work it out | step-by-step moves for a healthy body
PHOTOS BY JASON TERRELL • DEMONSTRATION BY MARY COFFMAN OF FUNDAMENTAL FITNESS
TONE & TIGHTEN A Swiss Ball is a great training tool because it helps to
improve your center of balance and at the same time strengthen your core. It will add fun and variety to your exercise program.
with this home Swiss Ball workout
Bent over single arm row(Upper back exercise)• Position yourself with your knee and
hand on the ball• Start with your arm extended toward
the floor• Lift your elbow up past shoulder level,
then return arm toward the floor• Do 12-15 reps and repeat with other arm
Bicep curl with leg extended• Sit on ball with feet on floor, then extend
one leg
• Flex your arms at the elbow and lift weight toward your shoulders, then lower weight to starting position
• Remember to hold abdominals tight and your back straight to maintain stability
• Do 10 reps and repeat with opposite leg extended
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
Wall squat(Works upper legs and buttocks)• Place the ball
against the wall and lean your lower back into it
• Feet should be shoulder width apart
• Flex your hips and knees lowering your body toward the floor
• Pause then lift yourself back up squeezing your buttocks as you come up
Side lying outer thigh• Lie on your side against the ball
• Rest the bottom knee on the floor and keep your upper body still, with your shoulders and hips aligned
• Raise your outer hip parallel to your side
• Pause and slowly lower your leg back to the floor
• Do 12-15 reps and repeat on the other side
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Seniors who run for exercise are more likely to stay mobile than
those who walk, a recent study has found.Walking performance typically
deteriorates with age, but people 65 and older who jog for 30 minutes at least three times a week are less likely to see age-related declines in walking ability than non-joggers, according to research from Humboldt State University and the University of Colorado, Boulder.
The study examined oxygen consumption and carbon dioxide production of seniors who walked on a treadmill at three speeds: 1.6, 2.8 and 3.9 miles per hour. Senior joggers were compared to senior walkers, and the runners were found to be 7-10 percent more efficient at walking than the
walkers. The results were published in the journal “Plos One”.
“What we found is that older adults who regularly participate in high aerobic activities—running in particular—have what we call a lower metabolic cost of walking than older, sedentary adults,” Humboldt State Kinesiology Professor Justus Ortega said in a news release.
He added that the metabolic cost –or amount of energy needed to move—of walking for the senior running group was similar to young adults in their 20s.
“The bottom line is that running keeps you younger, at least in terms of efficiency,” Rodger Kram, a Professor of Integrative Physiology at the University of Colorado, Boulder, and a co-author of the paper, said in a news release.
The researchers can’t say what exactly makes senior joggers more efficient than walkers, but they are exploring the idea that it has something to do with mitochondria. Other research has found that people who partake in regular aerobic exercise have healthier mitochondria in their muscles than people who are more sedentary.
Already in the works are plans to study whether other vigorous activities, such as swimming or cycling, will lead to the same results.
Study: Running keeps you walking Story by Sara P. Shirley
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Y 200114 Fll SS ddii BB fififit !!!Don’t LoseState health officials:
Use E-Cigs at own riskStory by Sara P. Shirley
W ith electronic cigarette use on the rise, especially among youth, the Tennessee Department of Health continues
to urge caution to consumers regarding the safety of such products.
In June, the department released an advisory saying there was “inadequate scientific information” about the health and safety impacts of electronic cigarettes. In December, TDH sent out a second news release saying the advisory was still in effect.
Part of the health department’s concern with electronic nicotine products comes from a lack of regulation of the chemicals used in production of these devices. As a consequence, the TDH warns consumers they may be exposed to varying levels of nicotine and other chemicals and contaminants in these products. Additionally, although electronic cigarettes are often promoted as a way to quit smoking, the department of health says there has been a lack of testing to prove their effectiveness as a tobacco cessation product.
TDH Health Commissioner John Dreyzehner said in a news release that there are “no clear requirements to warn consumers of potential risks and hazards of inhaling these varied emissions deeply into the lungs.”
Some electronic cigarette devices claim to emit pure water vapor, but many often contain other chemicals such as formaldehyde, propylene glycol, acetaldehyde, acrolein and tobacco-specific nitrosamines.
“If you are a conventional tobacco user and want to quit, we strongly urge the use of approved tobacco cessation devices which have been produced to meet FDA standards,” Michael Warren, director of TDH Family Health and Wellness, said in a statement. “Overcoming an addiction to tobacco is not easy, but the health and economic benefits are most significant.”
Tennesseans interested in quitting smoking are urged to call the state’s toll-free hotline, 1-800-QUIT NOW, for help.
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for a better work-life balanceAre demands at work and in your personal life causing you
more stress than is necessary?Here are 10 tips to help you find the right work-life balance
for yourself.1. Work smarter, not harder. We’re all guilty of wasting a
bit of time at work now and then, but don’t let it drag you into the habit of spending longer hours on a project than are really needed. Get off Facebook and finish the task at hand.
2. Exercise. This may seem counter-intuitive, but regular exercise will give you more energy, not less.
3. Ask for help. Create a support system in your home and work lives. Do you have a co-worker who will cover for you in case of a family emergency? Do you have a friend who can pick up the kids from school in case you’re stuck in an emergency work meeting? Build up your support network by being there for others. When the time comes, they’ll pay it forward.
4. Create a schedule. Before you can balance your hours, you really need to know your schedule. Keep a journal, and mark the amount of time you spend each day on home and work activities. Evaluate this to find your goal, and then keep track of your time to meet it.
5. Find time to relax. Competing responsibilities at home and at work can leave little time for oneself. But that time is important and will often strengthen both areas of your life.
6. Leave work at work. In this digital age, it’s hard to feel as if you aren’t on the clock 24/7. Don’t return to work once you arrive home unless you actually have to.
7. Take a vacation. You’ve earned your days off, so use them.
8. Draw a line. If you receive work e-mails from clients, co-workers, or your superiors after hours, don’t feel obligated to answer them when you are at home. Let your colleagues know that you’re trying to be more present at home and that you’ll answer any after-hours requests first thing when you’re back in the office.
9. Get enough sleep. Don’t sacrifice sleep for more time in an area of your life you feel you are neglecting. Lack of sleep can contribute to the feeling of imbalance you’re trying to avoid.
10. Consider counseling options. If you feel unable to tackle your personal or work responsibilities, think about talking with a counselor. Professional advice is a great resource, and everybody needs a little help sometimes.
Sources: The Mental Health Foundation, The Mayo Clinic and WebMD
Story by Sara P. Shirley10 tips
What better way to prepare for a lavish Valentine’s Day dinner than by running 26 miles? This year, the Mississippi River Marathon is being held on Saturday, Feb. 14.
The marathon begins in Lake Village, Ark. and ends in Greenville, Miss. Participants running through the Delta will wind around the largest ox-bow lake in North America and cross the Mississippi River via the $500 million recently-constructed Green-ville Bridge.
Race director John Connor said he’s already seen what appear to be a few couples sign-ing up to run the marathon, and he hopes more couples and families participate in the event together. The marathon event also includes a half-marathon, 5k and one-mile community run, and the races are managed by Start 2 Finish Event Management.
The Mississippi River Marathon is a quali-fier for the Boston Marathon, but Connor said many of the runners who sign up for this event are running their first marathons. The event also takes place at an ideal time for runners ready to get back on the pave-ment after the St. Jude Memphis Marathon weekend in December.
“It’s a very laid back race,” said Connor. “There are a lot of people there who are first timers, and it’s a flat race, so it’s not as intimidating.”
The race will be capped at 1,200 partici-
pants and every runner that completes the marathon, half marathon, 5K, or community run will receive a finisher’s medal.
The top five male and female full mara-thon finishers will receive prize money. A total of $3,000 in prizes will be awarded by the Mississippi River Marathon to those top finishers.
The overall goal of the event, said Connor, is to promote healthy living in the area.
“We decided to offer a 5k this year as a way for people to get involved who maybe aren’t ready for a longer race,” Connor said. “Hopefully, they can get inspired from this to train for a half or a full (marathon).”
The Mississippi River Marathon benefits Teach for America. Marathoners interested in the race’s mission to expand educational opportunities for students in Mississippi can join the Team Teach for America and commit to raise at least $150 during mara-thon training. Team TFA runners will receive a limited-edition Team TFA performance running shirt and special transportation to the start line, and the top fundraiser will be awarded an iPad Mini.
Once the runners cross the finish line, they are welcome to enjoy food and bever-ages during the post-race celebration. For more details visit msrivermarathon.com.
RA
CIN
G spotlightMISSISSIPPI RIVER
MARATHONstory by
Sara P. Shirley
Runners cross the Greenville Bridge at the 2013 Missis-sippi River Marathon. This year, the race is being held on Valen-tine’s Day. Photo courtesy of John Connor
Jan. 3Hill and Dale 8-MilerMeeman Shelby Forest State Park, MillingtonBenefits Friends of the Forestracesonline.com
Jan. 4Memphis Winter Off-Road Race Series 3kOverton Park, MemphisBenefits the Youth Villages Memphis Runners Track Club scholarship fundracesonline.com
Herb Parsons Trail Marathon and Half MarathonHerb Parson’s Lake, Colliervilleultrasignup.com
Jan. 10Village Creek 10k/25k Trail RunVillage Creek State Park, Wynne, Ark.racesonline.com
Jan. 18SwampStomper 25k/50kMeeman Shelby Forest State Park, Millingtonultrasignup.com
Jan. 24Lisa Lassandrello 5k Remembrance RunGrace-St. Luke’s Episcopal School, MemphisBenefits Grace-St. Luke’s, St. Agnes and St. Dominic schoolsracesonline.com
Jan. 25 Memphis Winter Off-Road Series 5kNesbit Park, BartlettBenefits the Youth Villages Memphis Runners Track Club scholarship fundracesonline.com
Jan. 31 Overton Park 10k Trail RaceOverton Park, MemphisBenefits Park Friends, Inc.overtonpark10.racesonline.com
Miracle Miles 5kGateway Baptist Church, AtokaBenefits Children’s Miracle Network Hospitalsracesonline.com
January Calendar of eventsRACING
Are you participating in any of these races? Send us a picture and tell us about your experience. E-mail the editor of Good Health at [email protected]
COMING UPin fEbruary
8Memphis Winter Off-Road Series 8kNesbit Park, BartlettBenefits the Youth Villages Memphis Runners Track Club scholarship fundracesonline.com
Mississippi River MarathonGreenville, Miss.Benefits Teach for Americamsrivermarathon.com
14
Memphis Winter Off-Road Series 10kShelby Farms Park, MemphisBenefits the Youth Villages Memphis Runners Track Club scholarship fundracesonline.com
22
food clueshonest nutrition
advice
Story by Blair Mize, MS, RDN, LDN, CLC
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
Nutrition resolution? Try this ‘SMART’ approachI have good news and bad news related
to New Year’s resolutions.The bad news: A “Journal of
Clinical Psychology” study reported that 54 percent of people give up on their resolutions within 6 months, and only 8 percent of people achieve their New Year’s resolution by the end of the year.
The good news (if you’re still reading): Another study published in the same journal stated that people who-despite the statistics—make resolutions are 10 times more likely to change their behavior than those who don’t make resolutions at all.
In other words, don’t stop making New Year’s resolutions!
Author Terry Felber sums up a common problem associated with New Year’s resolutions in one sentence: “If you don’t know where you’re going, you’re not going to like where you end up.”
This problem ultimately leads to a feeling of failure days, weeks, or months after the new year. Although many people have an end result, or resolution, in mind, they don’t have a plan for how to get there. How do you make a resolution that gets you to your desired destination and defies the statistics?
(1)Avoid diet resolutions and those that focus on a number on the scale. Since 95 percent of dieters regain their
lost weight within 1-5 years, choose to shift your focus to resolutions that lead to long-term health instead.
(2)Decide where you want to end up. For example, many of my clients want to learn to “Eat healthier.”
(3)Eating healthier encompasses numerous actions, so choose one behavior you’d like to change. Consider the following as you plan a “SMART” resolution:
Specific (Who, What, Where, When, Why?): I will eat more balanced, home-cooked dinners each week to support my goal of eating healthier.
Measurable (How will you know you’ve accomplished your resolution?): I will eat dinner at home 5 nights per week.
Attainable (What are the steps to reaching your goal?): I will schedule time to make regular grocery store trips and cook dinner.
Realistic (How motivated are you? How will you overcome obstacles to reaching your goal?): I hate planning meals, so I’ll sign up for an online service like YourSupperSolution.com to get weekly nutritious dinner menus and recipes delivered to my inbox.
Tangible (How will you experience your resolution?): I will cook and eat dinner at home.
With any resolution, no matter
how “SMART” it may be, it is normal to experience obstacles. Rather than giving up or criticizing yourself, remember that habits develop over time and will take time to change. It is unreasonable and unrealistic to expect a behavior to disappear or change just because the clock strikes midnight and a new year begins. Use each obstacle as a learning experience and an opportunity to re-evaluate and perhaps modify your plan. Don’t let discouragement related to statistics or previous failures rob you of achieving your resolution to care for yourself in a healthy way this year.
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.
One-Pot Tuna Casserole with Green Beans and Almonds
FROM THE AMERICAN HEART
ASSOCIATION
Calories 232Total Fat 5.5 gSaturated Fat 0.5 gTrans Fat 0.0 gPolyunsaturated Fat 2.0 gMonounsaturated Fat 1.5 gCholesterol 49 mgSodium 305 mgCarbohydrates 19 gFiber 5 gSugars 8gProtein 32g
Per serving
Tuna Casserolenon-stick cooking spray
1 medium onion, yellow or white, chopped
1 bell pepper, any color, chopped
2 stalk chopped celery
15 oz. canned, low-sodium albacore tuna in water, drained, lowest sodium available OR
13 oz. low-sodium albacore tuna in water pouches, drained, lowest sodium available
2 Tbsp. light mayonnaise
3 Tbsp. fat-free, plain yogurt
1/2 tsp. black pepper
1/2 tsp. hot red pepper flakes, (optional)
1/2 cup multigrain cereal flakes, crushed, unsweetened
Green Beans and Almondsnonstick cooking spray
16 oz. frozen, no-salt-added green beans without sauces or seasonings, thawed OR
15.5 oz. canned, no-salt-added or low-sodium green beans, drained, rinsed
2 clove fresh garlic, minced OR
1 1/2 tsp. jarred, minced garlic
2 Tbsp. unoiled, unsalted almonds (or whatever nuts you have or are on sale)
Keep it Healthy: Salmon is just as healthy as tuna, plus sometimes on sale and cheaper. Substitute 1 (15 oz.) can of low sodium salmon for the tuna.
Get the Kids Involved: Kids can help crush the cereal. Just put in a sealed plastic bag and let them gently smash with a rolling pin or the back of a small pan. They can also sprinkle the cereal on top of the casserole.
Grocery Tips: Pre-chopped mixes of bell pepper, celery, and onion are sometimes available in the produce section. While a little more expensive, it can be a time-saver. Also, 1 bag of frozen peppers stir-fry mix and onions can be used instead of fresh bell peppers and onion.
Simple Cooking with Heart brings you this great one-pot American dish that is easy to make and easy on your wallet.
Green Beans and Almonds1. Spray a pan with cooking spray. Add green
beans, garlic, and almonds.
2. Stir and cook green beans over medium-high heat until warm, about 2 to 3 minutes. Serve with tuna casserole.
Tuna Casserole1. Preheat oven to 350° F.
2. Spray a medium oven-safe pan with cooking spray and heat over medium-high heat. Add chopped onion, bell pepper, and celery and cook until vegetables are soft, about 4 to 5 minutes. Stir occasionally.
3. Turn off heat. Into the pan, add tuna, mayo, yogurt, pepper, and pepper flakes. Stir. Spread cereal on top of casserole and serve with green beans. Cook in oven until warm, about 20 minutes.
4. Take out of oven.
Instructions
Ingredients
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