Hf feb 2014 web

Inspiring Active Lifestyles Since 1996

Speed or Distance Train at Your Own PaceHeart Healthy Date Walnut Cake

Natural Immune Boosters

FEBRUARY 2014

GET FIT ON THE RIVER!

DR. ARIE & ANNELIESE

SZATKOWSKIHEART

HEALTH MONTH

Think

Urgent Orthopaedic CareSkip the ER and save both time and money. When it comes to sprains, muscle, bone,

or joint injuries, Think O. OrthoStat provides fast, urgent care by an orthopaedic

specialist. You don’t need an appointment – walk-ins are always welcome.

hand | elbow | shoulder | knee | hip | foot & ankle | spine

OrthoStat®

WALK-IN HOURS

M–Th: 8a – 8p Fri: 8a – 5p

901.261.STAT (7828) | orthomemphis.com6286 Briarcrest Ave. | Memphis, TN 38120

A division of MSK Group, P.C.

Think OrthoMemphis™

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New Year. New Goals.Reach them in a New 2014 Toyota Camry SE

This year getting a car that matches your adventurous side is a resolution you

can keep. The Toyota Camry is one heck of a ride. So load up your rock climbing

gear and hit the road. Test drive your new ride at Wolfchase Toyota and see for

yourself. We have the selection and quality service you are looking for.

Reach new heights with Wolfchase Toyota.

WolfchaseToyota.com(901) 377-8000

WHERE THEY ALLGOTTA GO!

Think

Urgent Orthopaedic CareSkip the ER and save both time and money. When it comes to sprains, muscle, bone,

or joint injuries, Think O. OrthoStat provides fast, urgent care by an orthopaedic

specialist. You don’t need an appointment – walk-ins are always welcome.

hand | elbow | shoulder | knee | hip | foot & ankle | spine

OrthoStat®

WALK-IN HOURS

M–Th: 8a – 8p Fri: 8a – 5p

901.261.STAT (7828) | orthomemphis.com6286 Briarcrest Ave. | Memphis, TN 38120

A division of MSK Group, P.C.

Think OrthoMemphis™

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Publisher Amy Goode

[email protected] 901.218.4993

CONSULTANTS

Executive Editor Hailey Thomas

[email protected] 901.335.6005

Advertising & Marketing Amy Goode 901.218.4993

Hailey Thomas 901.335.6005

Copy Editor Ross McDaniel

Contributing Editors Kerrieann Axt

Robin Beaudoin Marcia Scott

Laura Gray Teekell Erica Walters Kerri Harper

Social Media Director/PR Kristen Waddell

Graphic Design Brian Williams

Photographers Lindsey Lissau

Sarah McAlexander Jen Russell

Distribution Memphis Paperchasers

740 N. Evergreen Street Memphis, Tennessee 38107 Send articles and photos to

[email protected]

H+F reserves the right to edit all materials for clarity, space availability and suitability for publication. First copy free, additional copies, $1. Mailed subscriptions: $25 per year. Back issues, $5. Memphis Health + Fitness Magazine does not knowingly accept false or misleading advertising or editorial content, nor does Publisher assume any responsibility should such advertising or editorial appear. Readers are encouraged to notify Publisher when they suspect false advertising. All rights reserved. Copyright © 2013.

H+F FEBRUARY pg 6. Starting Line

Fit Photos, Facts and Fan Mail

pg 8. Healthy Living – It’s Never Too Late To

Lose Weight – Oral Hygiene: The Key to

Overall Health – Treating and Preventing

Stress Fractures

pg 12. Heart Health – Women: What You Need to

Know About Heart Disease – Leg Pain and Heart Health

pg 16. Inspriation Renew Your Goals

pg 18. Survivor Story Inez Poague: Square Dancing Her Way Back to Health

pg 20. Cover Profile Heart Health with Dr. Arie Szetkowski

pg 22. Fit Couples Staying Fit Together

pg 28. Coach’s Corner Speed or Distance, What Causes Injury?

pg 30. Weekend Warriors Katherine Wiggins and Chris Camp

pg 34. Eats Lentil, Carrot and Kale Salad Recipe

pg 36. Nutrition Natural Immune Boosters

pg 38. Fit Plate: Heart-Healthy Date Walnut Cake

pg 42. Events Calendar Run, Bike, Swim, Walk

pg 44. Photo Finish Starry 4K benefiting Shelby Farms Park + Shelby Farms Greenline

On the Cover: Arie and Anneliese Szatkowski

Photo by Lindsay Lissau.

E S T A B L I S H E D I N 1 9 9 6

18 years and running stronger

PG 30

PG 22

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S TA R T I N G L I N E

H+F GIVES A SHOUT OUT TO…

Dr. Laura Lendermon! She completed the New York City

Marathon in November with a time of 4:27.

By now everyone knows that the flavonoids in cocoa have endless health benefits, like lowering the risk of heart attack, stroke and type 2 diabetes. But did you know that dark chocolate has been known to help improve weight loss? Danish researchers found that indulging in small amounts of dark chocolate slows down cravings for sweet, salty and fatty foods. It only gets sweeter,

too. Italian physicians found that women who eat dark chocolate had an increase in libido due to the tryptophan, while Nigerian doctors advise their male patients to stop taking Viagra® and

start eating more chocolate. And that puts everyone in the mood.

CHOCOLATE LOVE: THE DARKER THE BETTER

What better way to a happy ending this Valentine’s Day than a bottle of port. With notes of raisins, cocoa, coffee and caramel,

Terra d’ Oro’s lushness pairs well with anything chocolate, Stilton cheese or toasted nuts. Happy Valentines Day! On sale now $24.99.

See Wine Enthusiast Mary Catherine Reginelli at Pyramid Wines & Spirits. For more information, call 901.578.2773 or visit www.pyramidspirits.com.

Reginelli Recommends: Terra d’ Oro Zinfandel Port

H+F FAN MAIL I just read through the entire January issue of H+F Magazine and wanted to tell you wow! What a great magazine! I’ve been living in France for the past two years and my town does not have health publications like yours that create a real sense of community around health and fitness. I especially like the Weekend Warriors section. What a cool guy, Dr. Ed Luce!

Sincerely, Lindsay Mayer

I want to send a thank you and congratulations! The January 2014 issue is AWESOME! I have been reading your magazine for a long time and this issue is the best one I have read yet! Keep up the good work! I made a Facebook post telling all my Memphis-area friends to pickup a copy!

Sincerely, Shawn Hert, MHA, CPT

The vegan chili from the January edition of H+F Magazine is my new favorite winter soup! It is not only super healthy and delicious, but so easy to prepare. I also love that one can alter the ingredients and it still turns out fabulous. I omitted the tempeh and doubled the black beans. My meat-loving husband adored it. I brought copies to my friends so they could make it too and share in the joy I felt when finding a nutritious and satisfying winter soup. I look forward to more recipes from Get Fresh Memphis.

Thank you, Leslie Aclin

WORD: SEXERCISE: Burning calories while having sex. Scientists have found that sex burns almost as many calories as a 30-minute run. Other health and fitness benefits include an increased heart rate (aerobic), engagement of a variety of muscles (anaerobic) and lowered risk of heart attacks. Plus, making whoopie consistently will make you look and feel 10 years younger. Get down tonight!

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H+F TEAM

facebook.com/MemphisHealthFitnessMag @MemHealthFitMag

please recycle

When not beating the streets to promote health and fitness, Amy enjoys walking Midtown’s Green Line with her daughter Emma. Her favorite part of magazine publishing is sharing success stories with readers.

A freelance PR/Marketing professional, Christin Parsons began running in 2010 and hasn’t stopped since. She now runs everything from 5Ks to marathons, and is an RRCA certified running coach. When she’s not on the pavement or trails, you can find her traveling with her husband and her three rescue dogs. Visit her website at christinparsons.com.

Laura Gray enjoys running the trails with her dog, Moose, attending Pure Barre classes, and teaching the occasional spin class. She loves Pilates, cooking and reading about cooking; and somehow finds time to interview health and fitness enthusiasts while pursuing her love of art and art history working at the Dixon Gallery and Gardens.

Sarah received her BFA in photography from the University of Memphis and now words as a freelance photographer and a technician for lensrentals.com. She spends much of her time in front of her computer editing, but her free time is devoted to trying every Sunday brunch Memphis has to offer.

Erica Walters is a health coach/educator at the Church Health Center. She also teaches aerobic classes at Inbalance Fitness Harbor Town. Beyond writing and teaching aerobics, she enjoys long runs, traveling, jumbotrons at sporting events and hording nail polishes.

Kerrieann is a freelance writer with a passion for food and fitness. A self-proclaimed “afitionado”, she is a lover of all things health - from weight training to the latest buzz in holistic nutrition. She lives in Midtown with her metabolically gifted husband and three wonderfully talented tiny taste testers.

Jen is a freelance photographer and graphic designer. She is married to Will. They have two “fur babies” - a puppy named Barnabas and a kitty named Nevaeh. Jen loves taking Photo Finish race photos for H+F. Visit her website at lifeiscreative.weebly.com.

Leading a fit life is a non-negotiable for Kerri. Barbells and big breakfasts are her favorite “necessities.” She’s enjoyed stints in Crossfit, powerlifting, and the NPC bikini division. She is constantly searching for Memphis’ best French toast.

Hailey has been running over half her life - fortunately not from the law! She has run marathons and half-marathons in Dublin, NYC, LA, Anchorage, Seattle, Red Woods, Big Sur, New Orleans, Sylamore 25K, Shelby Farms 50K and Memphis (6 times). Trails are her new love along with interviewing Weekend Warriors with the same passion for fitness.

Amy

Christin

Laura Gray

Sarah

Erica

Kerrieann

Jen

Kerri

Hailey

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Weston Family & Cosmetic DentistryNeil Weston, DDS

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Thinking obsessively about your body?

Feeling overwhelmed by the thought of food?

Focus Healthcare of Tennessee offers treatment for girls and women who struggle with anorexia,

bulimia, binge eating, and emotional eating.

Support is provided by caring, compassionate, and experienced therapists and dietitians.

Convenient afternoon and evening treatment allows minimal disruption to school or work.

To find out if treatment is right for you, call 1-800-675-2041 or visit

www.focustreatmentcenters.com.

The most ancient form of yoga, Kriya Yoga is the original method referenced in many of the sacred Hindu texts, such as the Upanishads and Yoga Sutras. Lost for centuries, the technique was reintroduced to society in 1861 by the elusive and mysterious Mahavatar Babaji through his disciple Shri Shymacharan Lahiri Mahasaya. It has since been carefully and lovingly passed down through a lineage of divine masters.

Kriya is a compound word comprised of Kri, meaning “action,” and Ya, meaning “divine.” When combined with Yoga, meaning “union,” Kriya Yoga translates to, “Union with the divine in every action.”

Its practice consists of a series of spinal exercises and simple breathing techniques that bring the aspirant to divine union with God. It is said that such a connection with the divine lives within all beings, yet it is only through spiritual practice that one may realize it. Kriya Yoga is that practice.

But its rewards are not confined to the spiritual realm. Divine qualities of a calm and

worry-free mind, patience and mental endurance are accompanied by scientifically based benefits, such as a detoxified system resulting from more oxygenated blood and higher functioning internal organs through special massaging portions used in the practice. In addition, an elevated level of both physical and physiological beauty is enjoyed as well.

Kriya Yoga is a universal spiritual discipline that crosses all divisions and boundaries. This divinely manifested technique belongs to no religion, no sect or denomination, and is completely open for anyone and everyone to practice. It is a simple technique that causes no hardship, requires no austerities and is well suited to all walks of life.

This sacred practice, however, is only passed down directly from master or teacher to the aspiring student. It cannot be learned through any books or written documents and is born from an initiation that has adhered to the same standards since the divine technique was brought back to us more than 150 years ago.

MEMPHIS KRIYA YOGA INITIATIONS

Memphis Kriya Yoga Center humbly holds learning programs twice a year, followed by initiations for those who would like to benefit from this ancient method of living and meditation that simultaneously cultivates body, mind, intellect and awareness of the divine.

Our Next Kriya Yoga initiation will be on the weekend of March 7. It will consist of an introductory lecture followed by two days of initiation and teachings of Kriya Yoga. If you would like to learn more about Kriya Yoga or how to take part in any of our upcoming initiations, please feel free to reach out to us at anytime.

REGISTRATION CONTACT:

Call Balaji at 901-286-2325 or email [email protected].

Please visit www.kriya.org for more information on Kriya Yoga.

F I T N E W S

Kriya Yoga: The Ancient Science of Breath & MeditationClasses in Memphis from March 7-9

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So your New Year’s resolution was to lose weight, but now it’s only February and you’ve already fallen off the wagon. Unfortunately, the majority of those who set out to lose weight in January find themselves losing the battle altogether.

Why is this? Why is it so insanely difficult to get the pounds off, especially when you’re driven to do so? It’s tempting to blame yourself and make excuses, telling yourself you like food too much or just aren’t disciplined enough. Maybe that’s the case. Or maybe there’s more to the story.

Believe it or not, there is often hidden meaning in food struggles. For some, eating is a way to soothe themselves and deal with stressors. Have you ever heard the term “emotional eating”? It’s an interesting term because it doesn’t necessarily mean that we eat when we’re emotional, but that we eat so we don’t have to feel emotional. Eating is a fantastic way of stuffing feelings down further so we don’t have to deal with them. Wouldn’t you rather experience the sweetness and pleasantness of ice cream than experience the torture of loneliness, rejection, disappointment or conflict?

If your New Year’s weight loss resolutions fail (again), don’t beat yourself up. Try to get curious instead. Dig a little deeper to explore the hidden meaning in your relationship with food. Are you an emotional eater? If so, the path forward is not another diet, more self-loathing or harsher punishments at the gym. The path forward is compassion, curiosity and support from others who understand and can help you uncover and heal the deeper emotional and psychological struggles.

Roughly 1/3 of those who seek weight loss suffer from emotional eating and/or binge eating. Do you struggle with the following?

• History of yo-yo dieting.

• Hyperfocus on food or eating—do you base your self-worth on your size?

• Secretive about food consumption— do you hide wrappers so no one finds out what you have eaten?

• Extreme body dissatisfaction with feelings of disgust and/or self-hatred.

• Loss of control around food or at the thought of food.

• Intense feelings of shame about how you eat and/or how you look.

It is this last one—intense feelings of shame—that I almost always see when working with emotional eaters and binge eaters. It’s important to replace judgment and criticism with compassion and curiosity. Those who struggle with food in this way do so for good reasons, not because they are lazy or undisciplined. There is always hidden meaning.

If your New Year’s resolution for weight loss was unsuccessful and you are left filled with shame, embarrassment or self-hatred, I encourage you to quit beating yourself up and seek a different type of support.

Barbara E. Lloyd is the dietitian at Focus Health Care of Tennessee in Memphis, an Intensive Outpatient Program for Eating Disorders. For more information call 800-675-2041 or visit www.FocusTreatmentCenters.com

H E A LT H Y L I V I N G

IT’S NEVER TOO LATE TO LOSE WEIGHTBy Barbara E. Lloyd, MA, RD, CCRP

WHAT IS THE IMPORTANCE OF BRUSHING AND FLOSSING FOR HEART HEALTH?

If you don’t floss daily it can lead to gingivitis. Symptoms of gingivitis include gums that bleed, especially while brushing. If left untreated, it can lead to periodontal disease, which has been linked to heart disease and Alzheimer’s disease in men and women, and has been known to cause pancreatic cancer in men and low birth weight in infants.

According to the American Academy of Periodontology, people with periodontal disease are almost twice as likely to have heart disease. One study found that the presence of common problems in the mouth, including gum disease (gingivitis), cavities and missing teeth, were as effective at predicting heart disease as cholesterol levels. I suggest brushing and flossing twice a day with waxed floss in a C-shaped formation. I strongly oppose the use of floss picks because floss picks only remove food between the teeth and gums, whereas waxed floss removes bacteria from underneath the gums.

IS IT REALLY NECESSARY TO HAVE TWO DENTAL VISITS A YEAR? ISN’T ONCE A YEAR ENOUGH?

The ADA recommends exams and X-rays twice a year because decay, gingivitis and periodontal disease can go undiagnosed.

WHAT TOOTHBRUSH, TOOTHPASTE, FLOSS AND MOUTHWASH DO YOU RECOMMEND?

I recommend the Oral-B® soft-bristle toothbrush for manual use, the Philips Sonicare™ for electric use and waxed floss. For my patients with sensitive teeth, I suggest Sensodyne® and Crest® toothpaste for regular use. In terms of mouthwash, my office offers GingiMed®, which can help prevent hypersensitivity, dental decay, gingivitis and bleeding gums.

WHY IS TEETH WHITENING SO IMPORTANT?

Teeth stains don’t just impact your smile. They negatively affect your self-esteem, self-confidence and many other areas of your personal life. Fortunately, teeth whitening is becoming more accessible and affordable. Along with over-the-counter options, we offer Sinsational Smiles, a teeth-whitening solution that can be done in as little as 20 minutes for $99.

Dr. Fauzia Khan has been practicing General Dentistry for more than 10 years. For more information contact Macon Oral Care at 901-756-9150, or visit our office at 8095 Macon Rd. Suite #109. [email protected]

ORAL HYGIENE: THE KEY TO OVERALL HEALTH

Fauzia Khan, D.D.S.

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H E A LT H Y L I V I N G

Having run multiple marathons, I am no stranger to the aches and pains of intense training. I have also been the proud owner of more than one stress fracture, so this is a topic with which I have both personal and professional experience.

Stress fractures are a relatively common injury in the athletic population. Although only present in approximately one percent of the general population, they may be present in up to eight percent of college athletes and up to 52 percent of runners. The most common locations for a stress fracture are the tibia (shin bone), metatarsals (foot), fibula, femur (thigh bone) and pelvis.

Stress fractures occur when a normal bone is subjected to repeated stress that would not present a problem under normal circumstances. The most common cause of a stress fracture is a change in training regimen. Most commonly, this is represented by an abrupt increase in duration, intensity and/or frequency without adequate rest. This does not allow the bone to respond to the new stress placed on it, resulting in a stress fracture.

The risk factors for developing a stress fracture include gender, history of prior stress fractures and level of fitness. Of these factors prior stress fractures present the largest risk. Long-distance runners and military recruits are at six times higher risk for stress fractures when they have suffered one previously.

Female gender is also associated with a higher risk of stress fractures. The likelihood has been estimated to be between 1 and 10 times higher and is the result of multiple factors. Poor bone health due to osteoporosis, menstrual irregularity and disordered eating all contribute to the higher risk.

The signs of a stress fracture include a gradual onset of pain over the course of several weeks to several months. The pain is initially present only during activity, and is a pain that is often described as being too much to simply run through. The pain then progresses to being present following the activity. This may be present for a short time, or may linger for several days. Eventually, an untreated stress fracture will progress to pain that is constantly present with any activity.

Conditions that can mimic a stress fracture include muscle strains, tendinitis, nerve compression, shin splints, tumors and infection. As some of these are potentially serious conditions, the symptoms of a stress fracture should lead to an evaluation by your physician.

Of particular concern is pain in the groin with training. This may be a sign of a femoral neck (hip) stress fracture. If left untreated, this can progress to a displaced hip fracture that requires surgery to correct. A displaced hip fracture also greatly increases the risk for needing a hip replacement.

Treatment for a stress fracture depends on the location. The most common treatment is activity modification. This means rest from the offending activity for 6 to 8 weeks. During this time, cross-training with a non-painful form of exercise is usually allowed.

Prevention of stress fractures is achieved through several methods. The first step is to make sure that a slow, incremental increase is applied to the duration and intensity of training. A good rule to use is the 10-percent rule, which states that you should not increase your weekly running distance by greater than 10 percent over the previous week.

A second technique for preventing stress fractures is to ensure well- cushioned shoes are used. For people with flat feet, shoes with an adequate medial arch support will help prevent overpronation and decrease the abnormal stresses developed in the foot.

Increasing dairy intake and supplementing vitamin D and calcium have been shown to decrease the incidence of stress fracture. Milk and yogurt are excellent sources of both. One study showed a 63% decrease in the risk of stress fractures by adding one glass of skim milk per day.

Additionally, including stretching and flexibility exercises will help to avoid stress fractures. By incorporating these you allow for better mechanics that will decrease abnormal stresses with activity.

Core and hip strengthening will allow for better overall lower body mechanics, leading to a decreased risk of stress fractures throughout the lower extremities.

Dr. Coates received his undergraduate degree from Duquesne University where he was an Academic All-American at outside linebacker and a member of the wrestling team. He then received his Master of Physical Therapy degree from Duquesne, at which time he was a graduate assistant football coach. Following graduate school, Dr. Coates attended the University of Pittsburgh School of Medicine where he joined the United States Army.

Memphis Orthopaedic Group has served the greater Memphis area since 1942 and has five offices throughout the area. Walk-in access is available during the day, evenings and Saturdays. For more information on Memphis Orthopaedic Group, please call 901.381.4664 or visit memphisorthogroup.com.

TREATING AND PREVENTING STRESS FRACTURESKevin Coates, M.D.

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CELEBRATING A DECADE OF PERFECT SMILES!

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H E A R T H E A LT H

WOMEN: What You Need to Know About Heart Disease

The Chest Pain Emergency Center at Saint Francis Hospital-Memphis is accredited by the Society of Chest Pain Centers. Saint Francis is

in-network for more than 85 managed care insurance plans, including BlueCross-S, Aetna, BlueCross BlueShield, CIGNA, Humana, and United.

For a free physician referral, call 901-765-1811.

Women often know a lot about preparing meals, planning vacations, managing the household budget, juggling work and school schedules and caring for the family, but when it comes to taking care of their own health, many do not know that heart disease is the leading cause of death for American women. They also may not be aware that:

– Heart disease accounts for one in every four female deaths.

– Nearly two-thirds of women who die suddenly of heart disease do not experience any previous symptoms.

– More women than men die of a heart attack before getting to the hospital and within one year following a heart attack.

– Two-thirds of women who have a heart attack do not fully recover.

– One-third of adult women have some type of cardiovascular disease

Types of heart disease that affect the heart and blood vessels include coronary heart disease, which is caused by the hardening and narrowing of the arteries and can lead to angina (chest pain or discomfort) or heart attack, heart failure as a result of the heart not being able to pump enough blood through the body and heart arrhythmia, or an irregular heartbeat. Two main types of risk factors – controllable and uncontrollable – can increase a woman’s chances of developing heart disease. Risk factors that women cannot change include a family history of early heart disease and advancing age. Controllable risk factors include smoking, high blood pressure, high blood cholesterol, being overweight or obese, physical inactivity and diabetes.

Once it develops, heart disease is a lifelong condition that will gradually worsen unless changes are made to daily habits. Fortunately, women may be able to lower their risk of heart disease by more than 80 percent by making healthy lifestyle choices. These include:

– Following a healthy diet that is low in saturated fat and cholesterol, and includes a variety of fruits, vegetables and whole grains.

– Managing high blood pressure and consuming no more than 2,400 mg of sodium a day.

– Lowering total cholesterol to less than 200 mg/dL.

– Getting about 30 minutes of moderate-level physical activity on most, if not all, days of the week.

– Maintaining a healthy weight and losing no more than one half to two pounds per week.

– Not smoking.Additional ways women can prevent heart disease include getting tested for diabetes, limiting alcohol to no more than one drink a day and finding healthy ways to cope with stress.

It’s also is important for women to know the warning signs of a heart attack because these symptoms are likely to be different from those experienced by men. For women a heart attack can cause extreme fatigue, shortness of breath, difficulty sleeping, feeling sick to the stomach, headaches, nausea, indigestion, vomiting, heartburn, coughing, loss of appetite, heart flutters or pain in the back, neck, jaw or stomach. Women also may develop angina (chest pain), malaise or anxiety. For more information about women and heart disease, visit the U.S. Department of Health and Human Services Office on Women’s Health’s website at www.womenshealth.gov.

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ONLINE REGISTRATION IS NOW OPEN!

Zero Prostate Cancer Run/Walk Half-Marathon & 5K

7:30 am, Saturday, April 26, 2014Memphis Botanic Gardens

Our mission is to end prostate cancer. We will save lives and stop pain and suffering by advancing research, encouraging action, and providing education and support to men and their families.

Go to: zeroprostatecancerrun.org/memphis today to register!

The race is part of the Zero Prostate Cancer Run series, America’s Premier Men’s Health Event Series, taking place in more than 30 cities nationwide in 2014.

Gold Sponsors:

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Michael A. Nelson, MD, FACC

7751 Wolf River Boulevard, Germantown, TNJust one block west of Germantown Rd.

901.297.4000 • www.proactivehv.com

Findus on

Dr. Michael A. Nelsonis Board Certi� ed in General Cardiology, Nuclear Cardiology, Interventional Cardiology, Vascular Medicine and Endovascular Disease. Dr. Nelson performed his training at Yale, Emory and Harvard Schools of Medicine.

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901.871.0975 • www.cardiobarre.com

H E A R T H E A LT H

HEART HEALTHMany of our New Year’s resolutions have started to lose their freshness with the arrival of February despite the best of intentions. Sustained aerobic exercise, such as walking, running and using the Stairmaster, for 30 minutes at a time is helpful not only for endurance, but also helps to raise your good cholesterol (HDL) and reduce your likelihood for heart disease. Exercise also increases production of your body’s natural painkillers (endorphins) so you will feel better as well. So stick with it!

As you embark on your new exercise regimen, there are some signs to look for and speak with your doctor about. If you find yourself more short-winded with exercise than usual and it doesn’t improve after a week of exercising regularly, or if you develop chest pain at any time, you need to discuss it with your doctor. This could be a sign of problems with blood flow to the heart, or Coronary Artery Disease (CAD). In fact, many people with CAD never experience any chest pain. Instead the only symptoms they suffer are fatigue and short-windedness with activity.

If you experience pain and cramping in your legs, particularly in your calves, while performing activities, or by simply walking, and find that the pain gets better when you rest, these symptoms may be because of Peripheral Artery Disease (PAD). PAD is the blockage of blood flow in the arteries of the legs. If severe, PAD can also result in one foot being a colder to the touch than the other, hair loss on the affected leg, a bluish discoloration or even leg infections and ulcers. Many people suffer from PAD and mistakenly attribute their symptoms to arthritis or muscle cramps.

An even more common problem with legs is called venous insufficiency. Venous

insufficiency can cause many clinical symptoms. Some people have unsightly varicose veins, which are the knobby, twisty veins on the surface of the leg. These can lead to dissatisfaction with your appearance and can also become painful and swollen towards the end of the day. However, not all people with venous insufficiency develop varicose veins. Instead they may have legs that get tired easily, especially after a long day, become swollen and painful or develop a bronze color at the ankles. Some people might even experience nighttime charley horses and restless legs that keep them awake.

The good news is that CAD, PAD and venous insufficiency are often easy to diagnose in a cardiologist’s office. Make sure to ask if these procedures and treatments can be done in the office setting or if they will have to be performed in a hospital when considering

where to get evaluated and treated. Many people find procedures performed in a comfortable, familiar office setting to be a more relaxing experience. It is often much less expensive to have the same procedure performed in an office rather than a hospital. Thankfully, the treatment for CAD, PAD and venous insufficiency are usually minimally invasive with little downtime so you can get back to the healthy lifestyle you deserve.

Dr. Michael Nelson treats all aspects of Cardiology, PAD and venous insufficiency at his

office, ProActive Heart & Vascular, located at 7751 Wolf River Blvd. in

Germantown (901 297-4000). www.Proactivehv.com

Dr. Nelson received his medical training at Yale,

Emory and Harvard University.

By Dr. Michael Nelson

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I N S P I R AT I O N

FEB-YOU-ARYRENEW YOUR GOALS FOR SUCCESSNew Year’s resolutions have come and gone, and many of us find ourselves right back in the bad habits we resolved to change. Even after the January Joiner phase wears off, there is still a perfect time to take charge—right now. Follow these proactive strategies to recommit and renew your goals in 2014.

SET CONCRETE GOALS. Ask people what their goals are and many will say improve their health, their finances, their family, etc. While these are all great ideas, they lack a concrete goal. Concrete goals are ones that are defined and can be measured. Instead of simply aiming to lose weight, set a specific goal like losing 10 pounds in six weeks. This goal is defined and can be measured daily. Other specific and attainable wellness goals would include planning to eat a large salad every day or committing to daily exercise first thing in the morning.

USE THE BUDDY SYSTEM. Need an easy way to hold yourself accountable to those concrete goals? Enlist a

friend to help keep you on track. Success rates go up dramatically when we know someone will be checking on our progress. Working together can also be a great

bonding tool. A good partnership will help you enjoy the process while you are changing, and support you emotionally when you feel like giving up. Together we

always do better, so team up for success.

DON’T WAIT FOR GREATNESS. Most people believe that motivation comes before action, but in truth, it is usually the opposite. If you wait until you feel like changing, you will probably never take action. Discipline your dedication daily. Don’t feel like exercising one day? Commit to showing up and giving it 20 minutes. Most people find once they get in action, they are highly motivated to keep going. What action can you take right now?

BE PATIENT AND CELEBRATE SMALL WINS. Rome wasn’t built in a day. You will need time to grow, change and succeed at your goals.

Our goals are unique to our souls because it is what we need right now to grow into a better self. Respect the process of change as well as your part in it. So much of what makes

change truly gratifying lies in the journey, not the destination. Keep track of your progress and celebrate the little wins. Stay focused in the moment and you may find that by the time you have reached your goals, you have gained far more than you ever expected.

By Amber Thompson

Amber Thompson is a Wellness & Beauty Therapist and owner of Renew Wellness Spa.

For a consultation call 901.435.6150 or visit www.renewspamemphis.com.

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For 74-year-old mother of five Inez Poague, watching her grandson graduate high school in Naperville, Illinois should have been a celebratory experience. Instead it turned into a life-threatening situation that required emergency heart surgery.

“All of the sudden, I couldn’t catch my breath,” Poague recalled. “I became extremely uncomfortable and broke out in a cold sweat, but I was determined to stick it out.”

After more than 800 students crossed the stage, Poague was ready to get home and rest, but after sharing her symptoms with her daughter-in-law, she was rushed to the local emergency room where she was admitted into intensive care.

Shortly after, Poague underwent open-heart surgery to repair two blocked arteries. After six weeks of rest and rehabilitation in Naperville, she was finally able to return home and continue treatment with her Cardiologist, Dr. Stacy Smith of the Stern Cardiovascular Foundation.

Poague began walking regularly, as exercise and a balanced diet became crucial to her recovery and prevention of further complications.

“I don’t particularly like to walk in the hot or cold weather, so I was started looking for another opportunity to stay active without having to be outdoors,” Poague said.

She found such activity in her local newspaper in an article promoting an area-wide square dancing class at a nearby church. Poague knew it was just the activity to help with her cardiovascular health and an activity she could share with her husband of 43 years, John.

Returning to square dancing was a natural fit for the couple, who had previously been members of a local square dancing group in the early 1970s before family commitments required they resign.

“We took our first class in September of 2010 and graduated that December,” Poague said. “Now we go dancing to different area clubs five to six nights a week.”

Each dance lasts about two hours. A typical square dance routine will run between 12 to 15 minutes with breaks in between each routine. During those breaks, couples have the option to continue by line dancing or round dancing before the next call for the square dance.

The American Heart Association released new healthy living guidelines in 2013 recommending at least 40 minutes of moderate to vigorous aerobic exercise three to four times a week, and Poague believes that square dancing helps her to achieve that.

“Square dancing is fun and challenging because you are always learning something new and are constantly moving,” Poague said. “It’s great exercise for your heart, but it also keeps your mind sharp.”

Poague’s doctors agree. During her regular appointments with her cardiologist and internist, she is often asked about her physical activity.

“They always tell me that I’m doing a good job staying fit and to keep up the good work,” Poague said. “I have no intentions of stopping.”

S U R V I V O R S T O R Y

Lori Simpson is the Communications Director for the Memphis affiliate of the American

Heart Association. The Memphis Heart Ball will be held February 22 at

The Peabody Hotel.

For more information, please go to memphisheartball.ahaevents.org.

Dance Your Heart Out By Lori Simpson Photo by Jen Russell

Inez Poague square danced her

way back to a healthy heart.

INTERESTED IN LEARNING HOW YOU CAN GET STARTED SQUARE DANCING? The Greater Memphis Square & Round Dancing Association is hosting a Beginner Square Dance Class on Tuesday, Feb. 4, from 7:00 to 9:00 p.m. at the Cordova Community Center at 1017 N. Sanga Rd. The cost to participate is $5, and proceeds will benefit the American Heart Association’s Go Red for Women campaign. For more information, call 901-373-4497 or visit www.memphissrd.com.

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THE LAST RESOLUTION YOU’LL EVER NEED TO MAKE

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Join thousands of people across the globe as we lose the crash diets, gym binges and guilt that fuel the New Year’s Resolution, and replace them with a practical, deprivation-free nutrition plan, an exercise program that fits into your busy schedule and a level-headed approach to developing real health that lasts all year. A cycle can’t be vicious if it’s broken, and that’s what we plan to do.

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C O V E R P R O F I L E

MAKE EVERY MONTH HEART HEALTH MONTH

“The natural way to lower cholesterol is to eat a diet low in carbohydrates, trans fats and cholesterol and to exercise at least 30-45 minutes every day.”

February is nationally recognized as Heart Health Month. Dr. Arie Szatkowski, a Cardiologist with Stern Cardiovascular Center, gives H+F readers insight on how to treat and prevent cardiovascular disease every day.

WHY DID YOU CHOOSE TO GO INTO CARDIOLOGY?

I went into cardiology because my father died suddenly at age 47 (I was 23) due to a massive heart attack. A few weeks later I found out I was accepted to Cornell Medical School. There was no question where I was heading. It turned out to be a good choice because on the first day of my cardiology fellowship at Columbia University, I found out I had a hole in my heart that needed plugging. Without knowing the hole could have led to heart failure, a potential stroke or rhythm abnormality.

WHAT ARE PRIMARY RISK FACTORS OF HEART DISEASE?

The primary risk factors for heart disease are age, especially for men above age 55 and women above 65, family history of cardiac events such as stroke or heart attack, abnormal cholesterol, smoking, high blood pressure and diabetes. There are other risks that you can discuss with your doctor. Focus on correcting the ones that you can fix.

PHYSICIANS ARE PRESCRIBING MORE STATIN DRUGS TO PATIENTS WITH NORMAL CHOLESTEROL LEVELS TO PREVENT HEART DISEASE. IN YOUR OPINION, ARE STATINS BEING OVERPRESCRIBED IN LIEU OF LIVING A HEALTHY LIFESTYLE?

When cholesterol levels are elevated, the risk of developing plaque in the arteries that can lead to a heart attack or stroke increases. The most effective and well-studied group of drugs to reduce cholesterol and lower the risk of heart attack or stroke are statins. These

drugs have always generated controversy, but the studies have shown that for some people the benefits outweigh the risks.

An expert panel recently published new guidelines based on the fact that the old guidelines, which focused on achieving a certain level of cholesterol numbers, were not supported by the data, and instead supported that certain high-risk populations who received moderate to high doses of statins demonstrated a reduction in cardiovascular events with a good margin of safety. These groups include people with documented vascular disease, individuals with LDL-C (bad cholesterol particle) of 190 or greater and people 40-75 years of age with diabetes and LDL-C of 70-189. The details and specifics can be discussed with your doctor. One of the criticisms of the new guidelines is that more people will be put on statins. The reality is that more appropriate people will be put on statins and that those patients for whom they are not appropriate will not. So now instead of treating numbers we are treating people. The new guidelines also heavily emphasize a healthy lifestyle, diet and exercise more than ever before.

WHAT ARE NATURAL WAYS TO LOWER YOUR CHOLESTEROL?

The natural way to lower cholesterol is to eat a diet low in carbohydrates, trans fats and cholesterol and to exercise at least 30-45 minutes every day. Eating a diet with at least three servings of foods high in omega-3 fatty acids can help lower your cholesterol as well. These include salmon, sardines and mackerel. There are certain supplements, such as krill oil or red yeast rice, that may have the benefit of lowering cholesterol, but it is unknown if they actually help reduce heart attack or stroke.

NAME FIVE THINGS TO DO TODAY TO PREVENT HEART DISEASE AND TO IMPROVE OVERALL HEART HEALTH?

We know that the highest number of preventable deaths in the United States is in the south. The key to reducing risk for heart attack, stroke, heart failure and other cardiac and vascular calamities is to optimize the risks that are completely modifiable.

Interview by Amy Goode. Photo by Lindsey Lissau.

HERE ARE 5 THINGS TO DO NOW:1. BLOOD PRESSURE. Know your blood

pressure and get it under control.

2. CHOLESTEROL. Know your cholesterol level and treat it with medicines and diet, depending on what your doctor feels is right for you.

3. NO SMOKING. Never start, or quit if you do.

4. BE ACTIVE. Focus on keeping yourself and your family healthy through physical activity and healthy eating.

5. BE POSITIVE. Maintain a positive outlook on life. Your body and heart will reap the best benefits.

To schedule a healthy heart appointment, contact Stern Cardiovascular Center at

901.271.1000 or visit www.sterncardio.com.

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ARIE AND ANNELIESE SZATKOWSKIAGE: Arie, 45; Anneliese, 28

OCCUPATIONS: Arie, Cardiologist at Stern Cardiovascular; Anneliese, Student

FAMILY: Two children, Mila and Luciana, ages 8 and 4.

HOW THEY MET: Arie and Anneliese struck up a conversation at a local Memphis bar in 2004. But it wasn’t until they bumped into one another six months later that the two exchanged numbers. After a weekend in New York City together, they began seriously dating in 2005, and were married in June 2008.

THEIR WORKOUTS: Having lost his father to a massive heart attack, Arie is devoted to fitness and staying in shape. He began working out when he was 16, and although he has cut back his routine as his family has expanded, he continues to hit the gym six days per week. Also, as a cardiologist he promotes fitness and healthy eating to his patients. He feels he should lead by example and prove that you can fit in physical activity no matter how busy your schedule may be.

Arie gets up early and is at the gym by 4:30 a.m. most days. On Tuesdays and Thursdays, he works out from 4:30-6:00 a.m. spending 45 minutes on either the bike or the elliptical followed by weight training. On Mondays, Wednesdays and Fridays, he goes to the gym for 30 minutes in the morning and gets in an

evening bike ride for about 45 minutes at home. On the weekends he spends an hour and a half in the gym.

Anneliese gained 65 pounds with her first pregnancy and vowed to get back to her pre-pregnancy weight. After giving birth she hired a trainer and has been a fitness fanatic ever since. Typically, she tries to work out five days per week. On Monday, Wednesday and Friday afternoons, between her classes and picking up her children from school, she does a strength-training workout for 30 minutes

and cardio for 30 minutes. On Tuesdays and Thursdays, she does 40 minutes of cardio and/or a yoga class.

NUTRITION: Arie and Anneliese believe in eating everything in moderation. Six days per week, they eat lean protein, fruits, vegetables, legumes, salads and whole grains while limiting most carbs to the morning. For dessert they opt for sugar-free gelatin, sugar-free pudding or fresh berries. One day per week they have a “cheat” day and eat whatever they choose—pizza, pasta, hamburgers, etc. Even on

their cheat days, the couple rarely eats fried or fast food.

MAKING FITNESS A COUPLE’S NIGHT IN: Normally either Anneliese or Arie watches their children while the other works out. But the two enjoy working out together when possible, usually either while on vacation or when family members are in town. When their schedules permit, they have workout date nights at home. Arie will ride the bike while Anneliese uses the elliptical so they can fit in a workout while spending time together.

F I T P R O F I L E

FIT COUPLESmemphis health+fitness

Interviews by Christin Parsons

Photo by Lindsey Lissau

FROM LEFT: ARIE, LUCIANA (4), ANNELIESE AND MILA (8)

H+F’s Fit Couples find that working out together strengthens their muscles and their relationship.

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DENNIS OJWANG AND JENNIFER HAILE-OJWANGAGE: Dennis, 35; Jennifer, 36

OCCUPATIONS: Dennis, financial analyst at Pfizer; Jennifer, political science instructor at the University of Memphis and group fitness instructor at the Kroc, Methodist Hospital Olive Branch/South and Wellworx (Downtown).

FAMILY: Daughter, Iman, 7-years old and a student at Lausanne Collegiate School.

HOW FITNESS BROUGHT THEM TOGETHER: Fitness and staying active has always been a part of the couple’s relationship. The pair met at one of Dennis’s soccer games at Germantown Baptist Church in 2005. Jennifer attended the game with one of their mutual friends, and a relationship grew from there. The couple was married in January of 2006.

WHY WORKING OUT IS CRUCIAL TO THEM: For Jennifer and Dennis, staying active helps the pair keep their stress level down. It also helps them maintain a healthy sense of self-esteem and a feeling of wellbeing and accomplishment.

THEIR WORKOUTS: Dennis enjoys running 15-20 miles per week, and typically does a long run of 6-7 miles on the weekends. He plans to run a marathon in the near future. He also plays both indoor and outdoor soccer, depending on the weather.

Jennifer teaches Group Active once per week as well as Spin and Zumba twice per week. She also enjoys taking a Group Power class at the Kroc center and jogging on the elliptical. Recently, she started Body Burn, a toning class, at Methodist Hospital.

The couple enjoys doing a number of activities together including walking and playing soccer. Dennis also attends several of Jennifer’s classes that she teaches at the Kroc. They often meet each other at the Kroc center after work for a gym session.

NUTRITION: Jennifer lost 60-70 pounds through diet and exercise and has kept the weight off for more than a year. Initially she cut out sugar and “bad” carbs, such as white breads, and ate several small portions per day. Her diet consisted of mainly chicken, fish, brown rice and vegetables. As she reached her goal and her weight leveled out, her diet became a bit more relaxed, but when her favorite jeans get a bit tight she reverts back to her regimented diet.

Dennis also eats small portions and avoids most sugars. He typically eats mostly fish and chicken and drinks a lot of water.

ENCOURAGING EACH OTHER: The couple has made healthy eating and proper nutrition a part of their daily lifestyle and holds each other accountable to living a fit life together. They believe in finding physical activities they both enjoy in order to stay in shape, rather than pressuring themselves to reach a specific goal through a specific workout or diet. Whether they’re in the gym together or going for a walk at Shelby Farms, Dennis and Jennifer make physical activity an integral part of their relationship.

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DEE DOCKERY AND KAYLA STENTZAGE: Dee, 38; Kayla, 29

OCCUPATIONS: Dee, physician at Campbell Clinic in Interventional Spine; Kayla, president of a healthcare company.

FAMILY: Together the couple has three children.

HOW THEY MET: Dee was actually Kayla’s specialist when she was in a terrible car wreck at 35-weeks pregnant. They didn’t see each other for several years, but later recognized each other at a restaurant with friends. The two became great friends, and eventually started dating in March 2013. After a whirlwind romance, the couple got engaged on Kayla’s birthday, and will be getting married in March 2014.

WHY WORKING OUT IS CRUCIAL TO THEM: Fitness has always been important to Dee and Kayla, but with their March 2014 wedding quickly approaching, they both want to be the best versions of themselves for the big day. They also want to set an example of health and fitness for their children, and stay active and fit to keep up with them!

THEIR WORKOUTS: Dee and Kayla do the majority of their workouts together, and particularly enjoy circuit training. Separately, Dee swims two to three times per week, and Kayla does yoga every morning. With their busy schedules, they’ve found effective workouts that can be done using your own body weight, so they can work out anytime, anywhere—not just in the gym.

PRE-WEDDING EATS: A former trainer and fitness competitor, Kayla strayed away from the very restrictive diet she once followed. She now eats a mostly organic, raw diet and is a big proponent of juicing. She has encouraged Dee to cut out fast food and eat a similar diet for better nutrition and to be healthier for their big day. The two enjoy cooking healthy meals at home, and Dee is known to light up the grill a few nights a week.

A COMPETITIVE EDGE: Both Dee and Kayla are very competitive athletes. They compete against each other and push one another to achieve greater results and fitness. Kayla had foot surgery in September, and after being in a boot for 12 weeks, Dee pushed her and motivated her to regain her strength.

MAKING FITNESS ROMANTIC: Juggling their demanding careers and raising their children doesn’t leave much time for date nights, so they often have dates at the gym. They believe that date nights don’t have to happen at a restaurant. They can happen on the treadmill or in the kitchen at home. The couple makes fitness an important aspect of their relationship, and enjoys spending time together while also getting fit.

F I T P R O F I L E

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TOM AND MEREDITH COUPEAGE: Tom, 44; Meredith, 32

OCCUPATIONS: Tom, Juvenile Court attorney; Meredith, stay-at-home mom and part-time Wine Consultant for WineShop at Home.

FAMILY: Two children, ages 3 years and 16 months.

HOW THEY MET: Tom and Meredith met in 2004 at Juvenile Court where he was working as an attorney and she was working as a social worker. After moving to Nashville and then back to Memphis, the couple was married in 2008.

WHY WORKING OUT IS CRUCIAL TO THEM: With a three-year old and a one-year old, Tom and Meredith want to stay fit and active to keep up with their kids and set a good, healthy example for them. Their 3-year old has fun challenging them to races around the house and playing with the awards and medals that her parents bring home from races.

THEIR WORKOUTS: Tom enjoys lifting weights and running at the Kroc center during the week. He typically does a long run outside on the weekends to prepare for his two upcoming half marathons: the Germantown Half Marathon and the Kentucky Derby Half Marathon. He also completed the Greenline Half Marathon in 2013.

Meredith enjoys working out at the Kroc because she can take her kids along and meet other moms. She has a love for spin and takes a class at 6:15 a.m. on Tuesdays and Thursdays and an hour-long spin class on Fridays. She also takes a Power class twice per week and does a bit of running herself. With a new running group forming at the Kroc center, she plans to join them on the weekends and is contemplating training for her first half marathon.

Although the couple mostly exercises separately in order to juggle the

responsibilities of taking care of their two children, they enjoy running races together on the weekends to tie in their exercising.

A COMPETITIVE EDGE: When the couple races together, there is a bit of friendly competition between the two as they try to beat each other’s personal best times. In the past year, Meredith finished in the top three in her age group in five events and finished third in her age group in the M-Town race

series. Tom has also had a few top-three finishes, and the couple placed together in the Healthy Shelby 5K and the Starry 4K.

MAKING FITNESS ROMANTIC: Local 5Ks have turned into date nights for Tom and Meredith. Family members typically watch the kids while the couple participates in races and attends post-race parties. They enjoy being able to spend time together as a couple while also incorporating fitness and fun into the equation.

F I T P R O F I L E

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F I T P R O F I L E

ROBERT AND JENNIFER DANIELAGE: Robert, 43; Jennifer, 31

OCCUPATIONS: Robert, Senior Vice President of the investment firm Carty & Company, competitor and coach for 901 Sumo; Jennifer, clinical specialist and territory manager for Neuronetics.

FAMILY: Three rescue animals.

HOW THEY MET: As frequent travelers, Robert and Jennifer spotted each other in the airport several times in 2011. But it was through mutual friends that the pair actually met and began dating. They were married in April of 2013.

FITNESS IN THEIR RELATIONSHIP: A middleweight sumo wrestler, Robert has always been into fitness and nutrition. Jennifer, on the other hand, was more into calorie and portion control instead of working out. It wasn’t until the two began dating that Jennifer was encouraged to add working out into the mix. They now enjoy staying in shape as a couple and challenge each other to stay on track with their fitness.

THEIR WORKOUTS: Robert spends 20-30 hours per week training and conditioning for his sumo wrestling competitions. Each week he has two practices with his team and two practices at home in the training facility in his garage. He also does one strength and bodybuilding workout each week while doing flexibility exercises and rehabbing/icing his injuries every day.

With a travel schedule that can include spending up to two weeks of the month on the road, Jennifer gets her workouts in when and where she can. When she’s in town, she enjoys taking a Cardio Kickboxing class at Memphis Judo & Jiu-Jitsu as well as a Cardio Barre class three days per week. On the road she works out in her hotel room as much as possible using her own body weight as resistance.

While the couple mostly exercises separately, they occasionally make it a point to work out together. At home they enjoy taking walks, and when they’re both traveling they hit the hotel gym together and have dates on the treadmill.

NUTRITION: Robert’s diet revolves around his competition schedule. Knowing he must stay under a specific weight—253 pounds—in order to maintain his middleweight status, he eats according to his current fitness level. Typically he eats 250-500 grams of protein and drinks 2-3 gallons of water per day.

Jennifer, on the other hand, must have a more relaxed approach to her nutrition. Since she’s often traveling, her mantra is everything in moderation. Knowing she can’t stick to a rigid diet or weigh everything she eats, her mentality is to keep a healthy balance when it comes to food. For instance, if she’s entertaining clients for dinner, she’ll opt for either an appetizer or dessert, but not both. Everything is fair game, within reason.

MOTIVATING EACH OTHER: Robert and Jennifer motivate each other to maintain their fitness levels. While Robert’s workouts are more structured around his competition schedule, Jennifer challenges herself to take as many classes per week as her schedule allows. The two encourage each other and hold each other accountable to their workout routines.

Photo by Jen Russell

JENNIFER & ROBERT ENJOY WORKOUT DATES ON THE TREADMILL.


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SPEED OR DISTANCE: WHAT CAUSES INJURY?

C OAC H ’ S C O R N E R

By Marcia Scott

Marcia Scott is the Training Program Coordinator at Fleet Feet Sports. For more information call

901.761.0078 or visit fleetfeetmemphis.com.

You’ve been running more miles. You’ve been running faster. Then something begins to hurt. Which is to blame: the longer runs, or the quicker pace? It could be either. Or both.

Most running injuries are caused from training too hard and/or too often. Trying to run too much, too fast and too soon can lead to a number of issues and hinder your running. It’s crucial, especially for beginner runners, to know when to back off and take it easy to stay healthy and strong. In order to avoid injuries and get the most out of your training, consider the following:

• Only increase one of the following at a time: frequency (how many times per week you run), duration (distance or time you run) or intensity (speed). Trying to up your mileage while also increasing your speed and distance is a dangerous combination. Focus on one at a time to help avoid common injuries caused by overuse.

• If your goal is to jump from a 5K to a half marathon, focus on distance. If your goal is to run a sub-30-minute 5K, focus on speed. Cater your training to your specific goals so you can reach them healthily and successfully.

• The rule of overload: if repetitive stress is applied to the body that is more than to which it’s accustomed, the body will adapt to the increased stress. Either volume (frequency and duration) or intensity can be used to attain “overload.” By only addressing one of those factors at a time, you can achieve greater fitness and improve your running. When both volume and intensity are amplified, the risk of injuries greatly increases.

• Have a proper training schedule with appropriate workouts and recovery. Recovery and easy days are just as important as hard workouts, and should be incorporated into your training. Don’t try to do speed work or long runs every day. One speed workout per week and one long run per week should get the job done.

• To keep your muscles from getting tight or stiff, do dynamic warm-ups before your run (exercises that include movement such as arm swings, leg swings, butt kicks, high knees, lunges or calf raises), and do static stretching after your run (stretches that you hold for at least 30 seconds). Proper stretching can help combat common running aches and pains.

• Lastly, consider hitting the gym for some cross-training. Work on your core and strengthen other muscles to keep your entire body strong and injury-free.

Fleet Feet Sports 5K training program begins February 10. All paces and levels welcome.

We’re a starting point. 4530 Poplar in Laurelwood fleetfeetmemphis.com facebook.com/fleetfeetmemphis

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W E E K E N D WA R R I O R S

Katherine Wiggins AGE: 50

OCCUPATION: Registered Nurse, Fresenius Medical Care.

SPORT: Running, cycling, swimming, weight and interval training.

FAMILY: Husband, David, and my babies, four-legged Trevor and a three-legged Bunny.

FIT CLUB: Memphis Runners Track Club.

WW RACES: In 2013 I did the Daffodil Dash, Zoom Thru the Zoo, the Cooper-Young 4 Miler, the MRTC Road Race Series, the Turkey Trot and the Starry 4K.

FAVORITE FITNESS ACCOMPLISHMENT: Several years ago my sister suggested we strive to get fit by 50, so we modified our diet with the help of Weight Watchers, started working out at the Nuber YMCA and started doing personal training with Julie Passman and Ronda McCain. On my 50th birthday, I ran the Hill and Dale 8 Miler at Shelby Forest and came in first place in my age group. That brought a great sense of accomplishment, but not as much as reflecting back and realizing how far I had come thanks to my sister, Patricia Zaravar, and the trainers at the Y!

I ❤ CROSS-TRAINING: I love the challenge of cross-training. I used to primarily run, but feel like I’m in better condition when alternating activities. Plus I never get bored!

WW IN TRAINING: Overcoming my fear of swimming in open water while getting kicked in the head, and competing in a triathlon are next on the horizon. Also, I’m already super excited about doing the St Jude Marathon Relay this year. I’m getting my team together to run in honor of Will Sadler, a friend of mine’s son who was recently diagnosed with acute lymphoblastic leukemia. Raising money for St. Jude while getting some exercise and having fun—you can’t beat that!

BEST EATS: I have to go to Memphis Pizza Cafe at least once a week to get the ultimate cheese pizza and Diet Coke.

WW MUST-HAVES: I need my ASICS GEL-Cumulus® shoes, new Balega socks, Adidas® soccer shorts, Nike Pro Dri-FIT bra and shirt and I’m ready to go!

BUCKET LIST: They say you have to give it away to keep it, so I want to help others get active and healthy. It is so rewarding when someone tells me I helped motivate them to get fit.

IF YOU COULD HAVE DINNER WITH ANYONE FAMOUS (DEAD OR LIVING), WHO WOULD YOU CHOOSE: I go to lunch with my mom and sister at least once a week, and they’re always able to relate something that happens to an episode of I Love Lucy, so it would be entertaining to have Lucille Ball there.

SUPERPOWER: I would love to have my dog’s enthusiasm. If I could be as excited to workout as they are to go for a walk, I would be super fit!

WW VICE: Diet Coke and chewing ice, but compared to previous addictions this is hardly worth mentioning. Plus, my dentist likes it. It keeps her in business!

QUOTE: “Success is to be measured not so much by the position that one has reached in life as by the obstacles which he has overcome” –Booker T. Washington Interview by Hailey Thomas. Photo by Sarah McAlexander.

“It is so rewarding when someone tells me I helped motivate them to get fit.”

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W E E K E N D WA R R I O R S

Chris CampAGE: 40

OCCUPATION: Firefighter/paramedic for the City of Memphis.

SPORT: Running, Triathlons.

FAMILY: My awesome wife, Alicia, sons Zach, 16, and Trey, 18, and daughter, Mattie, 4.

WW TOP EVENTS: Ironman Louisville is the top moment, but I also enjoyed the Disney, Rock ‘n’ Roll Las Vegas and San Diego Marathons, and any race that the entire family attends. We often make a marathon trip a family vacation.

FAVORITE FITNESS ACCOMPLISHMENT: Completing the Ironman Louisville and setting a PR (4:37) in Las Vegas Marathon in 2013.

I ❤ RUNNING: Besides the health benefits, running keeps me feeling young and competitive.

OBSTACLE COURSE: Being a middle-aged athlete comes with occasional setbacks. I’ve come back from hernia surgery and shoulder surgery, and currently I’m on the comeback trail from having foot surgery this past November.

WW IN TRAINING: Since I’ve had to take some downtime after foot surgery, my next marathon will be this May in South Bend, Indiana. I’m looking forward to the finish on the 50-yard line of Notre Dame Stadium. It’s the kind of thing that keeps me motivated.

WW MUST-HAVES: Brooks Adrenaline™ GTS. After much trial and error, I finally found a pair of shoes that doesn’t cause my toenails to fall off.

BUCKET LIST: Running a marathon in all 50 states. I have 16 down and 34 to go. Also, running a marathon in all seven continents. Plus I’m going to try an Ultra 100-Miler next year.

IF YOU COULD HAVE DINNER WITH ANYONE FAMOUS (DEAD OR LIVING), WHO WOULD YOU CHOOSE: The obvious answer for me is Jesus Christ. Really, is there anyone else to choose?

SUPERPOWER: To fly. It would save tons in airline tickets.

VICE: Mountain Dew. I can’t resist that sugary caffeinated beverage.

MOTTO: Only those who risk going too far can possibly find out how far they can go.

Interview by Hailey Thomas. Photo by Sarah McAlexander.

To nominate someone for Weekend Warriors, contact us at [email protected]

Besides the health benefits, running keeps me feeling young and competitive.

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E AT S

Lentil and Carrot Salad with Kale: Recipe adapted from seriouseats.com

q 1 cup lentils

q 3 carrots, peeled and sliced into matchsticks

q 1 onion, sliced thin

q 1 bay leaf

q 3 cups low sodium vegetable broth

q 2 teaspoons olive oil, divided

q 1 bunch kale, ribs removed and cut into ribbons

q 2 cloves of garlic, minced

q 2 teaspoons red wine vinegar

q 1 teaspoon Dijon mustard

q Kosher salt and freshly ground black pepper

Place lentils in a large saucepan and cover with cold water. Bring to a boil. Strain lentils and place back in pot. Add carrots, onions, bay leaf, broth and salt. Bring to a boil, then reduce heat and simmer until lentils are tender—about 25 minutes. Drain pot.

Place lentils and vegetables in a large bowl. Discard bay leaf. Season to taste with pepper and salt. In a medium sauté pan, heat olive oil over medium heat. Add kale and cook, stirring frequently, until it starts to tenderize—3 to 4 minutes. Add garlic and cook, stirring constantly until fragrant. Add lentils.

In a small bowl, whisk together remaining teaspoon of olive oil, vinegar and mustard. Season with salt and pepper. Pour vinaigrette over lentils and toss to combine. Serve immediately, and enjoy!

KALE: The Queen of GreensIt seems like everyone, everywhere is telling us to eat more kale. As one of the most nutrient-rich greens in the world, I couldn’t agree more. Introducing kale into your diet means great things for your body and brain, so let’s take a look at what all of the crunch is about.

Kale is heavily concentrated in phytonutrients—molecules in plants that have been proven to improve the way our bodies function. Sulforaphane, Kaempferol and various carotenoids that are found in kale provide extra detox power, protection against certain cancers and support for cardiovascular health.

Kale is also an excellent source of omega-3 fatty acid (ALA). This plant-based fatty acid is linked to numerous health benefits, including lowering depression and fighting diabetes, arthritis, asthma and autoimmune disorders. Not only is it rich in ALA, kale is also low in calories, high in fiber and has zero fat, making it a healthy, guilt-free addition to any diet. One cup of kale has only 36 calories and five grams of fiber, which is enough to improve your body’s digestion.

The essential vitamins and minerals found in kale are also impressive. Just one cup of this green gives you a big dose of vitamin C, as well as huge amounts of vitamin A, vitamin K and iron. Plus kale has more calcium than milk per calorie and a better rate of absorption, which can aid in preventing bone loss and osteoporosis and help to maintain a healthy metabolism.

Nutrient-dense and delicious, kale is well worth a taste test in your kitchen this year. It loves cold temperatures, and should be fresh and available in the market from early winter through spring. Look for kale that is firm with moist and hardy stems and deeply colored leaves that are free from small holes and browning. Store kale in the coldest part of your refrigerator. The flavor will bitter quickly, so prepare it within three to four days.

Try the following simple and delicious side dish using the powerful and nutritious “queen of greens.” Serve warm with grilled fish, lamb or chicken and steamy brown rice. Perfect!

By Kerrieann Axt

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N U T R I T I O N

GOOD BUGS: IMMUNE-BOOSTING PROBIOTICS By Robin Beaudoin

It is winter, and typically our snowiest month of the year. The school closings roll in as the snot rolls out. The clinics are overrun with cold and flu victims, and while it’s never too late to get that flu shot you forgot in the fall, an extra boost of immunity couldn’t hurt. Before you run out to your local Walgreens for a box of Emergen-C™ or phone in your Tamiflu™ order, take a moment to consider what is already happening inside your body.

If you are taking antibiotics, your body’s natural good bacteria may be destroyed. Your immune system is a complex network of cells, tissues and organs that work together to defend the body against attacks by foreign invaders. These are tiny organisms such as bacteria, parasites and fungi that can cause infections. Viruses, such as the common cold, attack the body similarly. The human body provides an ideal environment for many microbes, with its warm, moist climate. The immune system’s job is to keep them out or, failing that, to seek and destroy them. Fortunately, the majority of our immune system lies within our gut, immediately affected by the food and drinks we consume.

Probiotics are good for you, sure, but do you know which strains you should look for, or the best way to incorporate them into your diet? Probiotics are a group of bacteria with the unique ability to locate special receptors in the lining of our lower digestive tracts. They survive digestion, remaining in place to improve absorption of nutrients and intercept harmful invading organisms. They send warning signals to the entire immune system, which helps to regulate inflammation. Most food-based immune boosters contain these probiotics or are prebiotics (fibrous natural foods that support them).

A go-to source for healthy probiotics has been yogurt, with its probiotic Lactobacillus acidophilus and other cultures. Probiotics refer to a group of specific strains. “Live cultures” may refer to any number of food grade organisms, such as those found in blue or cheddar cheese. This is an excellent jumping off point, especially when attempting to kill off candida, which can overrun the body and cause a head-to-toe yeast infection. Candida can lower your immunity, leaving you feeling fatigued and irritable. When the

lactose, or milk sugar, is removed from the equation, there is little left to feed these bad, yeasty bugs. Enter lacto-probiotics, or Lactobacilli, the most beneficial strain for the immune system.

Upon opening my refrigerator, I can almost hear the fizzing of the kimchi in the fridge door, or the pop on the lid of my homemade pickles. Lactic acid from Lactobacilli, much like that which builds up in your legs during a long run, also produces healthy flora in the intestine, which, in turn, strengthens the immune system.

Lacto-probiotics and lacto-fermentation don’t just simply add to the nutritional profile of foods. They also add a depth of flavor. These immune-boosting foods include yogurt, kefir (a yogurt-like milk drink), kimchi, raw (not canned) sauerkraut, some raw fermented pickles, Kombucha and so many others. Probiotics die off at about 108 degrees Fahrenheit, so they are best eaten fresh and “alive” for optimal benefits. The lining of our digestive tracts sloughs off about every three days, so it is important to eat probiotics several times a week.

DIY PROBIOTIC SAUERKRAUT:q Cabbage

q 2 tablespoons sea salt or kosher salt—do not use iodized salt

q Wide-mouthed canning jars with metal lids

q 2 tsp. caraway seeds (optional)

Finely chop a head of cabbage, reserving 2 outer leaves, and toss with 3-4 tablespoons of salt. Place into a gallon zip-top bag and press out all of the air. Using the bottom of a glass, or any other rounded, hard object, gently pound or knead the cabbage until it begins to release moisture and wet the bag. Place entire mixture into jars, pressing down with a reserved leaf to press the sauerkraut into its own juices. Leave the leaf on top to act as a seal. Let sit at room temperature for 3 days then refrigerate.

Some older cabbages may not produce enough brine. In that case mix 1 tbsp. salt with 1 cup of water. Add just enough to cover the cabbage by one inch. Enjoy raw and often.

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Ingredients: q 18 dates, pitted

q 3/4 cup rice milk

q 1/4 cup pure maple syrup

q 1/4 cup all natural unsweetened apple sauce

q 1 cup whole wheat pastry flour

q 1 tsp baking soda

q 1/2 cup rough chopped walnuts

F I T P L AT E

Date Walnut CakeFebruary is Heart Health Month. The Date Walnut Cake recipe, provided by Get Fresh Memphis, includes heart-healthy superfoods like dates, which are rich in magnesium, walnuts and vitamin E, and apple sauce, a great source of natural fiber, vitamin C and flavonoids. Show your love this Valentine’s Day and bake your sweetheart a heart-healthy cake.

Directions:Preheat oven to 350° F. Combine rice milk and dates in small pot and cook over medium heat until dates are soft. Remove from heat and let cool. Place rice and date mixture in a food processor along with the maple syrup and blend until a smooth paste is formed. Add applesauce and blend a little more.

Place this mixture in a large bowl and add flour and baking soda, a few tablespoons at a time. Alternate mixing as you add more flour to the bowl. Spread a thin layer of coconut oil in the bottom of a square or round cake dish and spoon batter on top. Sprinkle with walnuts and bake for 35-40 minutes. Let cake cool before serving.

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SATURDAY, FEBRUARY 1, 9:00AMMike Cody 4 Mile Classic Benefitting the Rhodes College Cross Country/Track & Field TeamsMemphis, TNwww.racesonline.com

SATURDAY, FEBRUARY 8, 9:00AMValentine’s Day 10k, 5k Run/WalkCompete individually or in the Couples Sweetheart Division! The run also features sweatshirts, great food, door prizes and more.Bartlett, TNwww.racesonline.com

SUNDAY, FEBRUARY 9, 2:00PMMemphis Winter Off-Road Series–8 (+) KLook good for the “photo-op” when you cross Stanky Creek! Bartlett, TNwww.memphisrunners.com

SATURDAY, FEBRUARY 15, 10:00AMMove It Memphis 10K & 5KThe distances for this race are 10K, 5K, and 1 Mile Fun Run/Walk. This will be a new Downtown Memphis Course with a post race party you will not want to miss!Memphis, TNwww.racesonline.com

SUNDAY, FEBRUARY 16, 2:00PMMemphis Winter Off-Road Series–10KThis is a 10k race at Shelby Farms. Memphis, TNwww.memphisrunners.com

SUNDAY, FEBRUARY 23, 6:00AMThe Memphis MileThis is a 1-mile swimming race! Swimmers will be given heat start times on Thursday and Friday before the event on Sunday so they can arrive 30 minutes early to warm-up before their heat.Memphis, TNwww.racesonline.com

FEBRUARY EVENTS

SATURDAY, MARCH 1, 9:00AMChucalissa Relic Run 5KStart and finish at the C.H. Nash Museum. Walkers, wheelchairs, strollers, and families welcome! No pets, please. Memphis, TN www.racesonline.com

SATURDAY, MARCH 1, 9:00AMNanette Quinn Gobbler 5K Benefitting the Nanette Quinn Memorial Scholarship Fund. Memphis, TN www.racesonline.com

SATURDAY, MARCH 1, 9:00AMShelby Farms EurocrossBenefitting Shelby Farms Park.Memphis, TN www.racesonline.com

SUNDAY, MARCH 2, 3:00PMThe Smile Train 5KBenefitting the world’s largest cleft charity. It provides training, education, and support for desperately poor children around the world to receive cleft repair surgery. Bartlett, TN www.racesonline.com

COMING IN MARCH

RACE DIRECTORS!

Promote your Event in the Magazine Runners Read

(and Walkers, Bikers, Triathletes)!

Call Amy or Hailey at 901.729.4200. memphishealthandfitness.com

Advertise to H+F’s 100,000 Active,

Affluent Audience.Race Rates start

at only $199.

FITNESS INSPIRATION! INC. IN CORDOVA IS LOOKING FOR

CERTIFIED YOGA INSTRUCTORS!!

Please call (901) 825-4883 and email resume to

[email protected]

REQUIREMENTS INCLUDE:-Accredited Yoga Certification-Natural tendency toward TEAMwork-Health and Fitness Insured-Ability and willingness to work hard to build clientele-And most importantly, a natural tendency to be positive!!

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taught under the lineage of the realized masters

2091 madison avememphis 38104

the ancient science of breath and meditation

Kriya Yoga is the universal spiritual discipline that crosses all boundaries to cultivate body, mind and awareness of the soul. Please join us in February and March to learn more

about, as well as experience, this sacred practice.

registration contactsBalaji (901) 286-2325 or Julia (901) 826-6432

[email protected]

www.kriya.org

workshopmarch 7th - 9th, 2014

fri. 6pm - 8.30pm | sat. 8am - 12pm & 5pm - 8pmsun. 9am - 12pm & 5pm - 8pmlearn & experience Kriya Yoga

introductory presentationfebruary 21st, 2014

7.00 - 8:30pmDVD presentation of a talk givenby Paramahamsa Prajnanananda

followed by a light vegetarian dinner.

partner and locationof the events

Exp 02/28/2014

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P H O T O F I N I S H

STARRY 4KBENEFITING SHELBY FARMS PARK + SHELBY FARMS GREENLINE12

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1. Jeanne Chestnut and Kathryn Peterson

2. Pam Mcknatt, Carl Porch, and Suzie Porch

3. Ryan Pudwell

4. Mike Gray and Donna Gray

5. Melissa Armour

6. Allison Mitchell and Tonia Barns

7. Sean McLaren, Andrew McLaren, Alexandra McLaren, and Jacqueline McLaren

8. April Avery

9. Sherry Fernandez and Danielle Fernandez

10. Charlie Palmer and Cathy Palmer

11. Girlie Brewer

12. Debbie Stevens

Photos taken by: JEN RUSSELL

[email protected] lifeiscreative.weebly.com

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memphisorthogroup.com

901.381.4MOG(4664)

Now with five convenient locations,

we're 10 minutes from wherever you are.

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