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July 2014
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july 2014
RecipesBest
memphis
Best Appsfor foodies
Local Food Network contestant dishes on her experience
SweetPotatoBaby
the
issue!FoodFood
4 easy dishes for busy home cooks
Baptist Memphis is honored to be the only Mid-South area
hospital listed on Becker’s Hospital Review’s 2014 list of
“100 Great Hospitals in America.” According to Becker’s,
the top hospitals offer some of the greatest medical
advancements in U.S. health care, and are also mainstays
of their communities. It’s a tribute to the hard work of all
our colleagues and physicians and their commitment to
providing the best care available.
One of the nation’s best hospitals is right here in Memphis.
Get Better.memphis.baptistonline.org 901-226-5000
July 2014 4 Sweet Potato Baby
8 Food Fads
12 GMO or GM-No?
13 Eye on Nutrition
16 Farmers’ Market Guide
18 Food Facts
20 Grocery Games
23 Food Safety Myths Debunked
27 Falling from Fitness
departments 7 Best Apps for Foodies
14 Cyclomaniac: The Importance of Upkeep
19 Outfitter: Fit to Flatter
24 Work it Out: Swiss Ball Basics
26 Memfit: Canby Frazier
28 Racing Calendar
29 Ask Corey
30 Food Clues: Born to Eat
31 Good Food
cover storySweet Potato Baby
18
26 30
4
8
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’ll never forget the moment I found out how many calories were in my favorite “gourmet” burger at a local chain restaurant. I couldn’t believe it. I cursed Google! There were almost as many calories in that one sandwich as my recommended intake for an entire day.
And that knowledge, as heartbreaking as I found it at the time, was empowering. It’s important to know what’s in the food we’re eating, and it’s not always apparent, even in products that are marketed as “healthy” or “low fat” choices. So this month, we asked experts for nutritional advice, from reading food labels to discerning the snacks with actual, documented health benefits. We also looked into some of the hottest food trends of 2014 and common food safety myths. We included a guide to local farmers’ markets for our readers in search of fresh, local, seasonal ingredients, and we talked to Memphian Aryen Moore-Alston about her experience on the Food Network Star reality show.
We’ve got some great, healthy recipes for your enjoyment and our regular fitness features, because when it comes to good health, we all know diet and exercise go hand in hand. I hope you will enjoy reading this issue as much as I enjoyed putting it together. As always, you can send your feedback by emailing me at [email protected]
Bon Appetit!
from theeditor
Sara P. ShirleyGood Health Editor
Erinn FiggCindy WolffJason Terrell
Leslie SchillingCorey KleinMichael Lander
Lisa BurchNathan Berry
memphis
Sweet Potato Baby
Food Network Star finalist dishes on her reality show experienceStory by Sara P. ShirleyPhotos by Jason Terrell
International cuisine created from the comfort of your own home. This is the
point of view Memphian Aryen Moore-Alston, 31, pitched to Food Network two years ago, and now she’s fighting for a chance at her own cooking show.
On Sundays at 8 p.m., you can watch Aryen battle for a network-sponsored brand in the Food Network Star competition judged by Bobby Flay, Giada De Laurentis and Alton Brown. It’s the same competition that gave television personality Guy Fieri his big break.
“This has been the best experience
of my life,” Aryen said from her Memphis home a few days before the show’s June premiere. “It’s been so humbling because my friends and family, they’ve helped me so much, been so encouraging... They truly want to see me succeed, and I couldn’t have done any of this without them.”
Born in Little Rock, Ark., and raised in Naples, Italy, Aryen brings a global perspective to the show. Her passion for cooking started early, she said, from the age of 6 or 7. Aryen’s father was the head chef in her household, but when
he passed away, Aryen stepped into his shoes—at the age of 11.
Aryen’s mother, Karen Moore, was an actress. Her father, Gary Alston, was a musician. Aryen recalled waking up one morning to ask her dad to use the stove, only to realize he had passed away from sleep apnea overnight.
“You’d think after that I wouldn’t want to cook anymore, but it was the opposite,” she said. “I felt closer to him in the kitchen, and my passion for cooking only grew stronger.”
The family relocated from Italy
Aryen Moore-Alston made a healthy frittata with tomatoes and fresh mozzarella when Good Health stopped by to talk with her about the Food Network Star competition.
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to Memphis a few years after her father’s death, and she attended Overton High School before going on to Spelman College in Atlanta. She studied abroad in Japan, earned a degree in computer sciences and only quit her job as a contract technician at Apple to join the Food Network contest.
“I’m the only home cook in the competition,” she said. “These judges are looking at you like, ‘Who are you?’ and it’s very intimidating, at times overwhelming.”
Still, the professional advice and constructive criticism changed Aryen for the better, she said. How she fares on the show remains a mystery. She isn’t allowed to disclose any details regarding the competition’s results, but she did say Giada De Laurentis was the toughest judge of the bunch.
“She’s like that best friend who won’t let you go out of the house looking like a mess,” she said. “She’s brutally honest, but it comes from a place of caring.”
Aryen wasn’t completely foreign to working in front of a camera before the show. In 2008, she filmed a series of cooking demonstrations called “This House is Cooking” inside Memphis homes on the real estate market.
Once filming for the competition ended, Aryen returned home and launched Sweet Potato Baby, a small catering company. She offers half a dozen different cupcakes and each contains fruit or vegetables. She sells the cupcakes to groups that use them for fundraisers. Her red velvet offering is made with beets, and her signature is a sweet potato cupcake.
“You can have your cake and eat it, too,” Aryen said. “A secretly healthy guilty pleasure.”
Anyone looking to try Aryen’s culinary creations can find her at various farmers’ markets this summer, including the Wednesday afternoon market at the Memphis Botanic Garden and the Thursday market in South Memphis.
“I began cooking because it’s my way of showing people that I love them,” Aryen said. “This is my true passion; it comes from the heart.”
Aryen Moore-Alston runs a small catering company called Sweet Potato Baby. She offers half a dozen different cupcakes and each contains fruit or vegetables.
She’s like that best friend who won’t let you go out of the house looking like a mess.– Aryen Moore-Alston
Best AppsFor Foodies
Locavore With the Locavore app, you can easily find locally grown food and discover seasonal recipes. Use the app to learn the seasonal peaks for various produce and shop for the freshest ingredients available in the Memphis area. After you’ve found what you were looking for, share your experience on Facebook right from the app.
Cost: Free
FoodilyThis app is a lot like Pinterest, but the social network revolves around recipe sharing. With more than two million recipes, you can search for a recipe by name or just browse around for good eats. You can also upload your own recipes and photos to share with others. Use the app to keep track of your favorites and “follow” friends or famous chefs like Cat Cora or Wolfgang Puck for inspiration.
Cost: Free
Healthy Diet & Gluten Free, Allergy, GMO Scanner by NxtNutrioThis app is a great tool for anyone interested in understanding the ingredients inside packaged food products. Use the app to scan the barcode of a product to learn about the chemicals, additives, preservatives, artificial sweeteners and flavor enhancers included in many brand name foods. The app gives specific information about each ingredient listed on the package, explains exactly what the ingredients are and how they can affect one’s health. You can also modify your scanner to search products for any allergens you need to avoid.
Cost: $4.99
Urban SpoonIf you can’t decide where to go out to eat, the Urban Spoon app can help. Use the “shake” feature and the app will spin nearby options around and choose something for you. If you want to choose for yourself, you can browse the app’s comprehensive list of restaurants, read menus and check out reviews to help you make a selection.
Cost: Free
SubstitutionsEver gotten halfway through a recipe and realized you’re missing an ingredient? Use this app to save time searching the Internet for a substitution. This app is also great for anyone with a food allergy or on a diet restricting certain ingredients.
Cost: $0.99
Kevin Dean is a self-proclaimed kale enthusiast.
“When I worked at a restaurant in high school, kale and parsley were the things you put as a garnish on a plate,” said Dean, who is the executive director of Literacy Mid-South. “So when this whole kale craze happened, I was pretty skeptical of it, but I’ve really embraced it now.”
That embrace took place after a new cookbook, “Kale: The Complete Guide to the World’s Most Powerful Superfood” by Stephanie Pedersen, landed him in the kitchen making everything from kale salads to muffins.
“It was all actually pretty good,” he said. “I’m not a scientist, so when I hear the word ‘superfood’ I don’t really know
what that means, but I think, ‘Ooh! I should probably eat that!’”
Many people share Dean’s exploratory outlook when it comes to health foods that get people buzzing, and that buzz seems to be ever evolving. A quick Google search of “trendy health foods for 2014” reveal articles with titles such as “Chia Seeds are the New Black!”
and “Cauliflower is the New Kale!”So how does an aspiring healthy
eater navigate the changing currents of health food trends?
“Many trends do introduce foods that have a good nutritional basis, so these trends can be beneficial,” said Dr. Fran Tylavsky, associate professor in the Department of Public Health at University
Food FadsThe hottest food trends of 2014
Story by Erinn Figg
Chia Seed PuddingCourtesy of Schilling Nutrition; recipe by Wendy Jo Peterson, RDN
Ingredients3 tablespoons chia
1 cup milk
1 tablespoon cocoa powder
1 tablespoon sugar
(Variations: teaspoon cinnamon, pinch of salt, cocoa nibs)
DirectionsPlace in mason jar and shake it. Refrigerate for 4-8 hours, stirring occasionally, to fully plump up.
of Tennessee Health Science Center. “But the important thing is to maximize the healthiest foods to create an overall nutritious diet — one food alone isn’t going to make it.”
For those looking for a little health food adventure, here’s a closer look at a few trends:
1. KaleAlthough many health food hipsters
refer to kale as “so 2013,” the nutritious benefits of the vegetable are timeless. According to WebMD, kale is packed with antioxidant vitamins A, C and K and is a good source of copper, potassium, manganese and phosphorus. It may have anti-cancer and eye health benefits, and its high fiber content helps lower cholesterol and reduce the risk of heart disease.
At Get Fresh Memphis, which offers freshly prepared vegetarian and vegan meals for pickup or delivery, kale plays a prominent role on the menu, starring in dishes such as Organic Kale and White Bean Soup (a favorite among customers) and Kale Caesar Salad.
“It really doesn’t get any better than kale,” said Certified Natural Foods Chef Nevada Presley, who co-owns the business with personal trainer Holly Guthrie. “Because it’s so fibrous you can do so many different things with it, and it’s one of the most nutrient-dense foods you can eat, in terms of calories versus nutrients.”
2. Chia seedsShoppers who have visited their
local Kroger stores recently may have noticed a difference in the natural food selection there. Namely, it’s getting larger.
“Our customers have been telling us they would like more natural items, so we’re putting a strong focus on that,” said Courtland Perry, natural foods manager for Kroger’s Delta Division.
Some of the current popular natural food requests at Kroger include gluten-free products, quinoa (a type of edible seed) and chia seeds. Chia seeds are an unprocessed, whole-grain food containing omega-3 fatty acids, carbohydrates, protein, fiber, antioxidants and calcium.
“We get many requests for a new refrigerated drink called Mamma Chia. It’s a healthy drink that’s very good for getting your chia supplement in your system,” Perry said. “Those chia seeds multiply 10 times their size once they’re in your stomach, so it can make you feel a little bit fuller.”
According to experts, more studies are needed before chia can be recommended for weight loss or heart health.
According to BusinessInsider.com, here are seven healthy foods that are hot for 2014:
1. Cauliflower: Low in calories and fat, high in protein and fiber
2. Swiss chard: High in vitamin C, iron and calcium
3. Mangosteen: Rich in antioxidants
4. Ancient grains: Amaranth, quinoa, buckwheat, millet, and teff are gluten-free
5. Arctic char: Environmentally friendly fish, loved by the National Restaurant Association
6. Kimchi: Fermented kimchi may improve cholesterol and blood pressure
7. Coconut: Improves brain function, aids weight loss
Simple Relaxed KaleCourtesy of Nevada Presley, Get Fresh Memphis
Serves four as side dish
Ingredients1 bunch of kale, washed, trimmed, shredded and dried
1 to 2 tablespoons extra virgin olive oil (depending on size of the bunch)
1 teaspoon freshly squeezed lemon juice
1/4 teaspoon sea salt
DirectionsPlace the shredded, clean and dry kale in a large mixing bowl. Drizzle the olive oil and lemon juice over the kale and sprinkle the sea salt. With clean hands, massage the kale, squeezing between your palms and fingers. (The kale will become less fibrous and more silky as you massage.) Taste and adjust seasoning. Optional: Add cayenne or your favorite spice to your liking.
UNIVERSITY DENTAL FACULTY PRACTICE875 Union Ave. C 303 • Memphis, TN, 38163
We Practice What We Teach
Hours: Monday- Friday8AM - 12PM • 1PM - 5PM
Call for an appointment 901.448.6476www.uthsc.edu/dentistry/UDP/
New patients of all ages are welcomed andmost dental insurances are accepted.
University Dental Faculty Practice
Acid erosion of teeth is a significant oral health problem that has become more prevalent in the recentyears due to the popularity of diets high in acidic contents, increase in use of medication and systemic
conditions such as Acid Reflux and bulimia. In patients suffering from Acid reflux and Bulimia, stomachacid enters the mouth and gradually erodes the enamel covering the teeth. Excessive consumption of acidicsodas, fruit juices and sports drinks can also lead to enamel loss. If left untreated acid erosion can completelystrip the enamel from the tooth, exposing the relatively soft underlying dentin and destroying the tooth’sfunction. Early diagnosis of dental erosion by a dentist and recommendation of an appropriate preventiveregimen can minimize the long lasting effects of tooth erosion.
Dr. Mojdeh Dehghan is an Assistant Professor in the Restorative Dentistry Department at UTHSCCollege of Dentistry. A graduate of Baylor College of Dentistry, she has been practicing General and
Cosmetic Dentistry for over 20 years, and is currently involved in research on treatment and prevention ofdental erosion.
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3. Butter. Yes, butter.Butter, once shunned, scorned and stamped with a villainous
reputation, now is being welcomed back into the food fold as more dietitians tout its healthy benefits.
“One of our big things we promote is the use of butter, and that’s not something you hear every day,” said Blair Mize, a master’s level registered and licensed dietitian with Schilling Nutrition in Memphis. “It’s actually a good source of fat-soluble vitamins, it tastes good and it’s satisfying, so it helps you feel full. It also has conjugated linoleic acid, which is a healthy dietary fat that some research suggests may help fight cancer, obesity and heart disease. The key here is moderation, but we absolutely recommend adding a little butter to your veggies.”
As trends come and go, it’s important to do your research and consult with your physician before embarking on a new food adventure, Tylavsky said. Look for clinical studies to back up health claims and check websites such as eatright.org, the website of the Academy of Nutrition and Dietetics, for straight-shooting advice. And when all else fails, there’s nothing wrong with an old-school approach.
“One of the healthiest things you can do is increase the amount of fruits and vegetables you eat,” she said.
UNIVERSITY DENTAL FACULTY PRACTICE875 Union Ave. C 303 • Memphis, TN, 38163
We Practice What We Teach
Hours: Monday- Friday8AM - 12PM • 1PM - 5PM
Call for an appointment 901.448.6476www.uthsc.edu/dentistry/UDP/
New patients of all ages are welcomed andmost dental insurances are accepted.
University Dental Faculty Practice
Acid erosion of teeth is a significant oral health problem that has become more prevalent in the recentyears due to the popularity of diets high in acidic contents, increase in use of medication and systemic
conditions such as Acid Reflux and bulimia. In patients suffering from Acid reflux and Bulimia, stomachacid enters the mouth and gradually erodes the enamel covering the teeth. Excessive consumption of acidicsodas, fruit juices and sports drinks can also lead to enamel loss. If left untreated acid erosion can completelystrip the enamel from the tooth, exposing the relatively soft underlying dentin and destroying the tooth’sfunction. Early diagnosis of dental erosion by a dentist and recommendation of an appropriate preventiveregimen can minimize the long lasting effects of tooth erosion.
Dr. Mojdeh Dehghan is an Assistant Professor in the Restorative Dentistry Department at UTHSCCollege of Dentistry. A graduate of Baylor College of Dentistry, she has been practicing General and
Cosmetic Dentistry for over 20 years, and is currently involved in research on treatment and prevention ofdental erosion.
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G MO’s (genetically modified organisms) are organisms that have
specific changes introduced to their DNA by genetic engineering techniques that typically insert or delete a gene. Scientists discovered that DNA transferred relatively easily in 1946, and the first genetically modified plant was engineered in 1982.
The first genetically modified food, canola, was introduced to the market in 1996. The organisms that have been modified include bacteria, yeast, insects, plants, fish and mammals. This article will focus on genetically modified foods and plants. The main foods and plants that have
are genetically modified are alfalfa*, canola/rapeseed, corn, cotton, Hawaiian papaya, potatoes*, rice, squash, soybeans, sugarbeet, sugarcane*, sweet peppers, tomatoes* and wheat*. Note: Those marked with an * are either no longer available or not available in the United States.
Foods and plants have been genetically modified to increase shelf life; improve nutrition; decrease disease (especially for countries with foods lacking essential nutrients); stress, herbicide and pathogen resistance; production of biofuels; production of useful byproducts such as pharmaceuticals; and lastly, bioremediation of contaminated soils.
The problem is that there haven’t been any human or animal epidemiological studies to support a
history of safe use of genetically modified foods or plants. It could take years or decades before the impacts of eating GM foods are identified.
Another bone of contention in the health community is that GMO labeling is not required in the United States. For now, it is voluntary.
The main foods that are modified are soybeans (93% modified in the US), corn (86%), canola/rapeseed (93%), cotton/cottonseed (93%), sugar beet (95%) and forecasted to soon be on the market - rice. If you want to avoid GM foods, here are some tips:
1. Look for “non-GMO” labels.2. Avoid “at risk” foods, such as:
a. Corn products - corn flour, meal, oil, starch, gluten, syrup (esp. High Frucose Corn Syrup) b. Soy products - soy flour, protein, lecithin, isolate and isoflavonec. Canola oild. Sugar - anything not listed as 100% cane sugar
3. Avoid Aspartame - also known as Equal and NutraSweet.4. Avoid dairy from cows injected with growth hormones. Look for labels stating “No rBGH, rBST or artificial hormones.”5. Buy organic.6. Select wild over farm fed fish or fowl.7. Select 100% grass fed livestock. Select white or blue corn.8. Look for 100% wheat.9. Look for 100% juice.
In addition, there are Non-GMO Shopping apps that you can download on a smartphone.
It could take years or decades before the impacts of eating (genetically modified) foods are identified.– Beth Smith
GMO or GM - No? Story by Beth Smith, RD, LDN
Beth Smith is a Registered Dietitian
and Licensed Dietitian Nutritionist.
She provides Nutritional Counseling
at Saille Healing Path LLC, a wellness
center in Cordova, for general nutritional
guidance, diabetes, high blood pressure,
cholesterol, food allergies, weight
management and oncology care.
About the author
A s a child, I was often told by my parents to eat my vegetables.
Now, as an eye surgeon, the shoe is on
the other foot. I get to tell my parents,
people of their generation and the baby
boomers that if they want to improve and
maintain their vision they need to eat their
vegetables.
The National Institute of Health (NIH)
has done extensive studies showing
the benefits of certain vitamins in the
fight against Age Related Macular
Degeneration (ARMD), a common retina
disease of the elderly that at its worst can
cause blindness. These extensive studies
have shown that increasing the levels of
vitamin E, lutein, and zeaxanthin in the
system can slow the progression of the
disease. Great, so how do we follow NIH
guidelines for ARMD?
Here is where we have a problem.
The supplements that the NIH used
for these studies may not be the same
grade of supplements that you would
find at the store. One problem in our
healthcare system is that the vitamin and
supplement market is not as regulated as
you would expect. Labeling on a product
can be wrong. The vitamin that you may
be purchasing may not be absorbed due
to poor bioavailability. What then, should
the consumer do?
First, listen to your doctor if he or she
is well educated in nutrition and health.
I counsel my patients to start by eating
foods high in these essential vitamins.
If you want to increase your vitamin E
intake, then eat almonds or sunflower
seeds as your snack food. For lutein
and zeaxanthin, increase your intake
of spinach, kale, broccoli, and colorful
vegetables such as red tomatoes and
peppers.
Other studies have shown the
increasing your intake of omega-3 fatty
acids can help dry eye by improving tear
production. Salmon and sardines are a
good source of omega-3s.
Finally, just so I can prove our
mothers were right, I have to emphasize
eating carrots. Carrots are a great source
of beta-carotene, which is an important
nutrient in the fight against free radicals.
Free radicals can negatively affect the
normal function of the cells of your eye.
As far as supplements are concerned,
there are now a few good products out there that are NIH-grade vitamins. Consult your physician to find out which make the grade, but don’t be lulled into thinking you are doing the right thing by skipping a healthy diet and taking supplements.
Our parents were right again - Eat your vegetables and do your homework.
Eye on Nutrition
Story by Dr. Rolando Toyos, MD
Dr. Rolando Toyos is a board-certified
ophthalmologist, founder of Toyos Clinic
and an ophthalmology expert for Dr. Oz
on Sharecare.com.
About the author
Bicycle maintenance and repair is not usually the first thing that most
people think about when they become
interested in cycling. For me, it never
even entered my mind when I bought
my first bike. Like most people, I saw my
bicycle as a way of providing many hours
of fun, recreation, and exercise and, later
on, as a viable and economical means of
transportation in and around Memphis.
When my bike was brand spanking
new, I was far more interested in the
features that my bike had and how cool
it looked in its University of Memphis
colors than I was in learning about basic
repairs.
Many months after I got my
bike, when it didn’t look quite so new
anymore, covered with a layer of grit
and grime, I began to realize that I
needed to do something to prevent
things from wearing out and breaking
down prematurely. As anyone with a
bike knows, it doesn’t seem to take long
before parts need repair, adjustment and
replacing.
In order to avoid unnecessary and
costly repairs to your bike, it is important
to do some periodic and preventive
maintenance, including a tune-up. Bike
maintenance really comes down to two
simple choices. You have the option of
going to a bike shop and letting someone else take care of it for you or you can try to do it yourself. There are pros and cons associated with both options.
Bike shops can save you time and lessen the amount of frustration that you might encounter by trying to do it yourself. The downside to them, however, is the cost and the time (sometimes a week or more) spent waiting for your bike to be worked on.
Being able to work on a bike yourself can be a wallet-friendly option that could save you time and money. On top of that, by doing it yourself, you also acquire some practical hands-on experience with your bike. This can be especially helpful if something goes wrong out in the middle of nowhere.
You can learn basic to more detailed bicycle maintenance and repairs from videos posted online. With your tablet or iPad beside you, you can watch how to do it as you attempt it yourself. There are videos that demonstrate general maintenance and repairs and step-by-step instructions. Links to several helpful videos are available at my blog, memphiscyclist.blogspot.com.
In addition to going online, several Memphis area bike shops also offer some very helpful free maintenance
Story by Michael G. Lander
‘ If you have questions,call our office or go toour website:ATLASMENSHEALTH.COM
14 N.McLean @ Madison901.509.2738 or 901.509.2739
Race. Rehydrate. Repeat.Memphis’ only health & wellness clinic to offer hydration therapy is celebrating its one yearanniversary. Recover faster from a serious workout or a long holiday weekend with an IVVitamin or an IV Hangover hydration treatment from Atlas Men’s Health. We treat men andwomen, walk-in or by appointment.
CyclomaniacThoughts from the
Spokesman
The Importance of Upkeep
and repair classes. Bikes Plus Inc. has a free monthly tire-changing clinic every third Saturday at 2:00 pm; Bike the Planet provides a free maintenance clinic on the first Saturday of every month; Bike World gives an occasional free Bicycle Repair 101 Course; and Victory Bicycle Studio has a free bike maintenance class every Wednesday at 6 p.m. For contact information on these bike shops and a complete listing of all the other ones in the Memphis area, visit wwww.memphiscyclist.com.
You can also learn more about bicycles at Revolutions Community Bike Shop, located at the First Congregational Church in the Cooper-Young neighborhood. In exchange for volunteer community service, you can receive a bike, which you will eventually put together yourself. After that, you will have a place where you can then take the
bike and do your own repairs on it from that point forward.
You may be able to ride hundreds or thousands of miles on a bike, but a lot of wear and tear comes with racking up that many miles. Unless you plan on riding your bike until the wheels fall off, you will be a lot better off doing some periodic checks, lubricating the chain and cleaning off dirt and debris, especially if you are riding a mountain bike. The last thing that you want to happen is to have your bike break down during a long-distance ride or to have an accident when it could have easily been avoided by a simple check and repair beforehand.
‘ If you have questions,call our office or go toour website:ATLASMENSHEALTH.COM
14 N.McLean @ Madison901.509.2738 or 901.509.2739
Race. Rehydrate. Repeat.Memphis’ only health & wellness clinic to offer hydration therapy is celebrating its one yearanniversary. Recover faster from a serious workout or a long holiday weekend with an IVVitamin or an IV Hangover hydration treatment from Atlas Men’s Health. We treat men andwomen, walk-in or by appointment.
The Importance of Upkeep
Michael G. Lander is a retired military officer and longtime cycling
enthusiast. He created the website memphiscyclist.com and has a blog
at memphiscyclist.blogspot.com.
About the author
The Agricenter’s Farmers Market Address: 7777 Walnut Grove Rd., MemphisSeason: Through OctoberHours: Mon.-Fri., 7:30 a.m. to 5:30 p.m.; Sat.: 7 a.m. to 5:30 p.m.Website: www.agricenter.org/farmersmarket.htmlPhone: 901-757-7777
Arlington Open Air MarketAddress: 12016 Walker Street, Suite 101, ArlingtonHours: Fridays and Saturdays 9 a.m. to 4 p.m.Season: To Oct. 18Phone: 901-871-9098
Bartlett Station Farmers MarketAddress: 2969 Elmore Park Rd., BartlettHours: Saturdays, 7 a.m. to 12 p.m.Season: To Sept. 27Website: www.bartlettstationfarmersmarket.orgPhone: 901-372-9457
Church Health Center Farmers MarketAddress: 1115 Union Ave., MemphisHours: Tuesdays, 10 a.m. to 2 p.m.Season: To Oct. 28 Website: www.churchhealthcenter.org/farmersmarketPhone: 901-272-0010, Ext. 2228
Collierville Farmers MarketAddress: 454 West Poplar Ave., ColliervilleHours: Thursdays, 8 a.m. to 1 p.m.Season: Mid-OctoberWebsite: www.colliervillefarmersmarket.orgContact: [email protected]
Cooper-Young Community Farmers MarketAddress: 1000 South Cooper Street, MemphisHours: Saturdays, 8 a.m. to 1 p.m.Season: Year RoundWebsite: www.cycfarmersmarket.orgPhone: 901-725-2221
Evergreen Community Farmers MarketAddress: 613 University Street, MemphisHours: Thursdays, 2 p.m. to 6 p.m.Season: Through OctoberWebsite: www.evergreencfm.orgContact: [email protected]
Farmers Market at the GardenAddress: 750 Cherry Road, MemphisHours: Wednesdays, 2 p.m. to 6 p.m.Season: To Oct. 29Website: www.memphisbotanicgarden.com/farmersmarketPhone: 901-636-4100
Hernando Farmers MarketAddress: 2535 Highway 51 South, HernandoHours: Saturdays, 8 a.m. to 1 p.m.Season: To Oct. 25Website: www.cityofhernando.org/farmersmarketPhone: 662-429-9092
Jones Orchard Farm Market Address: 7170 Highway 51 North, MillingtonHours: Every day, 8 a.m. to 6 p.m.Season: To end of yearWebsite: www.jonesorchard.comPhone: 901-873-3150
Jones Orchard Farm Market (second location)Address: 6850 Singleton Parkway, MillingtonHours: Every day, 8 a.m. to 6 p.m. Season: Through OctoberPhone: 901-872-0703
Memphis Farmers MarketAddress: G.E. Patterson and South Main Street, MemphisHours: Saturdays, 7 a.m. to 1 p.m.Season: To Oct. 25Website: www.memphisfarmersmarket.org
Millington Farmers MarketAddress: 5152 Easley Street, MillingtonHours: Saturdays, 8 a.m. to 1 p.m.Season: To Oct. 25Website: www.millingtontn.govPhone: 901-873-5770
South Memphis Farmers MarketAddress: 1400 Mississippi Boulevard, MemphisHours: Thursdays, 10 a.m. to 6 p.m.Season: Through October* (Special market days in Nov. and Dec. to be determined)Website: www.somefm.orgPhone: 901-946-9675
A Guide to Memphis-Area Farmers’ Markets
Going to Market
We’re always hereto help,
7 days a week.In Loving Memory of OurFaithful Companions
Pet Cemetery,Crematory, andFuneral Home
OPEN DAILY 9AM-5PM7960 Epperson Mill Rd.Millington, TN 38053
901.873.4127dixiememorial.com
The Farm Park MarketAddress: 2660 Cross Country Rd, GermantownHours: Thursdays, 4 p.m. to 7:30 p.m.Season: To August 28Website: www.germantown-tn.govPhone: 901-757-7375
Trolley Stop Farmers and Artisan MarketAddress: 704 Madison Ave., Memphis, TN 38103Hours: Mon.-Thurs., 10:30 a.m. to 9 p.m.; Fri.-Sat., 10:30 a.m. to closeSeason: Year RoundWebsite: www.trolleystopmarket.comPhone: 901-526-1361
Urban Farms Market Address: 2977 Broad Ave., MemphisHours and Season: To be determined (as of press deadlines)For More Information: Visit the Urban Farms Memphis Facebook page
Whitehaven Farmers MarketAddress: 1251 Wesley Drive, MemphisHours: Mondays, 12 p.m. to 6 p.m.Season: To late OctoberPhone: 901-516-3580
4
Food FactsBy the numbers
Answers: 1. Horned Melon 2. Sugar-Apple 3. Dragon Fruit 4. Lychee 5. Salmonberry
2 3 51
Berry Nice! Can you name any of these exotic fruits by sight?
The amount of food the average American
eats in a year. Source: npr.org
TONgrown in the United
States. There are 7,500 varieties grown
worldwide. Source: urbanext.illinois.edu
2,500Varieties of apples
The age of the world’s oldest piece of chewing gum. Source: chewinggumfacts.com
Years9,000
23”x 14.5”The size of
the world’s largest potato
chip crisp. It was produced by the Pringle’s Company in Jackson, Tenn., in 1990. Source: idahopotatomuseum.com
—yes, there’s a shelf life—of a Twinkie. Source: money.cnn.com
45 DaysThe shelf life
in one Twinkie. Source: Twinkie,
Deconstructed by Steve Etlinger
3 Dozeningredients
outfittershape up in styleFit to Flatter
This summer, make the boardwalk your catwalk. Packing the perfect pieces for your summer vacation will only add to the phenomenal feeling that comes with a much-needed getaway. Here are a few of our favorite travel finds.
Travel inStyle
LC Lauren Conrad Umbrella Pull-On Skirt
$33kohls.com
Draped Pocket Tank
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West 57th XL Travel Tote
$350henribendel.com
Stripe Leather Passport Case and Travel Wallet
Case, $45; Wallet, $78jcrew.com
Kate Spade New York Varadero Tile Short Necklace
$148couture.zappos.com
LemLem Zema Cover Up
$140shoplesnouvelles.com
Mossimo Supply Co. Geometric Print Weekender Handbag with Removable Shoulder Strap - Multicolored
$35target.com
Lauren Ralph Lauren Palm Beach Linear Drop Earrings
$68bloomingdales.com
Low fat, no fat, low carbs, no carbs, sugar free, no sugar added, organic,
cage-free, gluten-free; a Dr. Seuss book full of nutritional gibberish that can boggle even the most astute grocery shoppers.
And that doesn’t include the confounding nutrition label with its tricky serving-size shell game and glaring omissions of added sugar amounts.
“Natural sugar is what you find in food such as fruit and dairy products,” said Ashley Holloway, a registered dietitian. “To find out if there’s added sugar, you’d have to read the label and look for the words that mean sugar.”
But for the first time in 20 years, the Food and Drug Administration is proposing sweeping changes in the law that requires nutrition labels on most packaged foods in hopes of making them friendlier for users.
The biggest changes, applauded by nutrition experts, are serving sizes that better reflect what the average person consumes and differentiating natural and added sugar.
Both changes should help shoppers
understand the importance of counting
calories and seeing where those calories
come from, said Holloway.
“Most people didn’t know that
a 20-ounce soft drink was actually 2
servings,” Holloway said. “Who drinks half
a bottle?”
Several soft drink makers already
changed their labels to reflect how most
people consume a soft drink. For instance,
newer labels for 20-ounce soft drinks show that each bottle contains around 240 calories that include 65 grams of sugar, or more than 16 teaspoons.
The American Heart Association released guidelines in November that for the first time addressed the proper amount of added sugar people should consume daily. The association recommends the following amounts: Women - 20 grams or 5 teaspoons; Men - 36 grams or 9 teaspoons; Children - 12 grams or 3 teaspoons.
Dr. Marian Levy, Assistant Dean of the School of Public Health at the University of Memphis, said paying attention to food labels is one element in the formula prescribed by most nutrition experts for one’s good health.
“The first five ingredients are the ones that are predominant in the food,” Levy said. “You are looking for natural ingredients and watching out for sugar.”
That can be tricky, as was pointed out in the documentary “Fed Up.” Experts said there are 53 words that mean sugar, most
Story by Cindy Wolff
Grocery Games
If it’s fat-free, there are still calories, there are still serving sizes.– Ashley Holloway, registered dietician
unpronounceable.
Germantown resident Kelli
Ciaramitaro began serving healthy food to
her two daughters when they were in high
chairs. She cut up broccoli, carrots, apples
and other “real” food for her toddlers.
“I pack their lunches with ham and
cheese on wheat, whole fruit like apples,
and apple sauce, a tube of yogurt and fruit
juice, the kind that is real fruit juice,” she
said. “Snacks at home are picked from a
bowl of fruit.”
Ciaramitaro rarely scans nutrition
labels because she already knows which
foods are healthy. No sugary oatmeal
or cereal for her girls for breakfast. It’s
typically bacon and eggs with whole-
wheat toast.
Holloway said the food industry has
helped parents be better informed of
product content with tabs on the fronts of
packages.
Those tabs provide quick, easy-to-
read nutritional information that can be
scanned without picking up every box.
While those labels are helpful,
Holloway said consumers also need to be
aware of catch phrases food makers use
to lure people to products they may never
have tried or needed.
“If it’s fat-free, there are still calories,
there are still serving sizes,” Holloway
said. “So many people believe they can
eat more without looking at calories or
other nutrients per serving.”
The latest trend is “gluten-free,”
which Holloway said is not necessary
for most consumers who do not have
celiac disease, a disorder for people who
are gluten intolerant. Gluten is a protein
composite that gives elasticity to dough.
It’s found in wheat and related grains,
including barley and rye.
“Most people don’t even know what
gluten is,” Holloway said. “There’s no need
to exclude it from your diet unless you
have celiac disease or other problems
digesting gluten.”
Some nutritional experts also say
fads such as Atkins, Paleo, or the South
Beach diets are unhealthy and a poor
replacement for exercise, proper food and
portion control.
“We used to be a society that planted
gardens, cut our grass, rode bicycles in the
neighborhoods,” Holloway said. “We didn’t
stay in the house. We were always moving.
Now we want a magic pill to fix years of
sedentary lifestyles and poor eating habits.”
She recommends a diet and exercise
website called myfitnesspal.com to keep an
honest daily journal of diet and exercise.
She and Levy are hopeful that the
trend in more farmers’ markets and organic
foods in grocery stores will lead people
away from processed foods to healthier
eating habits.
If that’s not an option, read the labels.
The first five ingredients are the ones that are predominant in the food. You are looking for natural ingredients and watching out for sugar. – Dr. Marian Levy, Assistant Dean of the School of Public Health, University of Memphis
The pediatric orthopaedic team atCampbell Clinic knows kidsfrom head to toe.
When my son broke his ankle during a high school soccer game, we headedstraight to Campbell Clinic. They have a team of doctors fully dedicated totreating simple and complex pediatric orthopaedic problems. Campbell Clinicis great with kids – from infants to teenagers – and knows how to treat a widerange of injuries and conditions. In fact, Le Bonheur Children’s Hospitalchose Campbell Clinic as their orthopaedic partner.
Today, my soccer star is feeling better, and back on the field.
Collierville Germantown Medical Center Southaven | CampbellClinic.com
©2014 Campbell Clinic P.C. All rights reserved. Campbell Clinic is a registered trademark of Campbell Clinic P.C.
OFFICIAL ORTHOPAEDIC PROVIDER
Myth: Food poisoning lasts for a day or two and then it’s over.In Fact: Some foodborne illnesses can lead to long-term health conditions, and 3,000 Americans a year die from foodborne
illness.
Myth: It’s OK to thaw meat on the counter. In Fact: Bacteria grow rapidly at room temperatures, so the counter is never a place you should thaw foods.
Myth: When cleaning the kitchen, the more bleach the better. In Fact: There is no advantage to using more bleach than needed. To clean kitchen surfaces effectively, use just one teaspoon of
liquid, unscented bleach to one quart of water.
Myth: There’s no need to wash fruits and vegetables that you’re going to peel. In Fact: It’s easy to transfer bacteria from the peel or rind you’re cutting to the inside of your fruits and veggies. Wash all
produce, even if you plan to peel it.
Myth: To remove bacteria from meat, poultry, or seafood, you should rinse off the juices with water first.In Fact: Rinsing meat, poultry, or seafood with water can increase the chance of food poisoning due to the possible splashing
of juices (and any bacteria they might contain) onto your sink and counters. Make sure you cook meat to the proper temperature to better ensure safety.
Myth: The only reason to let food sit after it’s been microwaved is to make sure you don’t burn yourself on food that’s too hot.In Fact: The “standing time” helps your food cook more completely by allowing colder areas of food time to absorb heat from
hotter areas of food.
Myth: Leftovers are safe to eat until they smell bad.In Fact: The kinds of bacteria that cause food poisoning do not affect the look, smell, or taste of food. Foodsafety.gov has a Safe
Storage Times Chart to help you know when it’s time to throw food out.
Myth: Once food has been cooked, all the bacteria have been killed.In Fact: The chance of bacterial growth actually increases after cooking because the drop in temperature allows bacteria to
thrive. This is why keeping cooked food warmed to the right temperature is so important.
Myth: The acidity in most marinades kills bacteria, so it’s safe to marinate foods on the counter. In Fact: Even in the presence of acidic marinade, bacteria can grow very rapidly at room temperatures. To marinate foods safely,
keep them in the fridge.
Myth: Washing fruits and veggies with soap or detergent is the safest way to prepare them.In Fact: It’s not a good idea to use soaps or detergents on produce since these products can linger on foods and are not safe for
consumption. Use clean running water to wash produce safely.
Food SafetyCommon Myths That Might Surprise You10
Source: Foodsafety.gov – the gateway to food safety information from government agencies, including the Food Safety and Inspection Service (FSIS), the U.S. Department of Agriculture, the U.S. Food and Drug Administration (FDA) and the Centers for Disease Control and Prevention (CDC).
The pediatric orthopaedic team atCampbell Clinic knows kidsfrom head to toe.
When my son broke his ankle during a high school soccer game, we headedstraight to Campbell Clinic. They have a team of doctors fully dedicated totreating simple and complex pediatric orthopaedic problems. Campbell Clinicis great with kids – from infants to teenagers – and knows how to treat a widerange of injuries and conditions. In fact, Le Bonheur Children’s Hospitalchose Campbell Clinic as their orthopaedic partner.
Today, my soccer star is feeling better, and back on the field.
Collierville Germantown Medical Center Southaven | CampbellClinic.com
©2014 Campbell Clinic P.C. All rights reserved. Campbell Clinic is a registered trademark of Campbell Clinic P.C.
OFFICIAL ORTHOPAEDIC PROVIDER
SWISS BALL BASICS
work it out | step-by-step moves for a healthy body
Lisa Burch, a registered nurse
and personal trainer specializing
in cardiac fitness and education at
Fundamental Fitness in East Memphis,
recommends the following five Swiss
ball exercises for anyone looking to
optimize an at-home workout. Swiss
balls are large exercise balls and can be
purchased online or at fitness stores.
A few of these exercises also utilize
smaller medicine balls. Do 2-3 sets of
each of these exercises for best results.
PHOTOS ByJASON TERRELL
Swiss Ball Medicine Ball Combo (12 reps)This exercise works core and balance1. Lie on ball in bridge position, let hips sag2. Hold medicine ball in front of chest3. Lift upper body off ball, keeping adominal
muscles tight
Obligue Crunch (10 reps)This exercise strengthens oblique muscles1. Assume side plank position with hips on ball
and feet on wall for support2. Hold ball with right arm and place left elbow
behind head3. Perform side crunch
Swiss Ball Medicine Ball Combo (12 reps)This exercise works core and balance1. Lie on ball in bridge position, let hips sag2. Hold medicine ball in front of chest3. Lift upper body off ball, keeping adominal
muscles tight
Obligue Crunch (10 reps)This exercise strengthens oblique muscles1. Assume side plank position with hips on ball
and feet on wall for support2. Hold ball with right arm and place left elbow
behind head3. Perform side crunch
Superman (10-12 reps)This exercise strengthens core and lower back and supporting spinal muscles1. Kneel facing ball with feet against wall for
support2. Roll out to hip level3. Clasp hands behind head and lift upper
body
Chest Press with Medicine Ball (12 reps)This exercise strengthens legs, back, glutes, arms, chest and abdominal muscles1. Lie on Swiss ball in bridge position 2. Head and upper body positioned on large
Swiss ball3. Press the small, weighted medicine ball from
chest level
Wall Squat with Medicine Ball (12 reps)This exercise strengthens core, arms, hips, quads and hamstrings1. Place Swiss ball at lower back and lean
against wall2. Lower body into a squat position while
lifting medicine ball overhead3. Keep lower back pressed into ball
Strategic Sourcing Analyst
#memfithealthy peer
pressure 41
Next Up Launching a kick-starter campaign to fly Coach Phil Baker back to Memphis once a week.
Canby FrazierSPoRT Swimming
SuPPoRT Phil Baker, my forever patient and encouraging coach
and friend, and my fellow 901 swim team mates.
WHy I SWIM I swim for my overall wellbeing and because I love
it. I swim for the solitude and the camaraderie. While camaraderie
seems counterintuitive, there is a special connection that takes place
between swimmers in the pool, at least for me. Swimming is my refuge
from the busy world we live in. And when dealing with a stressful or
packed day, the water is where I want to be.
RoLe ModeL My grandfather, Charlie McCrory
BRAGGInG RIGHTS Getting up and in the pool by 5:30 a.m.
PoWeR SonG The Chain by Fleetwood Mac
FITneSS GoAL To stay wet and stop negotiating for more time
on the wall
FAvoRITe GeAR Nike suits, Aqua Sphere K-180 goggles, and
Ion Swimmer’s Shampoo.
noBody KnoWS It’s my dream to be a backup dancer for JT,
but I dance like Elaine from Seinfeld, or at least that’s the reaction I get
when try out my dance moves.
FIT TIP “Dig in” (Phil Baker)
CeLeBRITy CRuSH Chuck Bass (character)
GuILTy PLeASuRe Gossip Girl and potato chips (not
necessarily together)
Photo by Nathan Berry
L ess than half of the nation’s teens
can pass a basic fitness test,
according to a recent report released by
an arm of the Centers for Disease Control
and Prevention.
The report, which comes from data
collected over a decade, shows a decline
in cardiorespiratory health among all
American youths between the ages of 12
and 15 regardless of race or income level.
Youths classified as being overweight
or obese were more likely to have
inadequate levels of cardiorespiratory
health then their peers of normal weight.
Girls are falling farther away from fitness
than boys, with just 34 percent of girls
having adequate cardiovascular health,
compared with 50 percent of boys. The
overall percentage of fit teens dropped
from 52.4 percent in 1999 to 42.2 percent
in 2012, according to the report.
Dr. Alex Arevalo, a pediatric
cardiologist at Le Bonheur Children’s
Hospital, said he regularly encounters
health problems linked to poor
cardiorespiratory fitness. The problems,
if left unchecked, will only become more
severe in adulthood, he said.
“What we’re talking about with
this cardiorespiratory test is how well
someone’s body handles oxygen,” Arevalo
said. “And what I think we’ll end up seeing
are more vascular events—heart attack,
stroke, vascular events in brain vessels,
peripheral artery disease—events that
people could die of in their 30s, 40s, 50s.”
To stem the tide, Arevalo said he
encourages all of his patients, and their
families, to get moving.
“If you are not sweating, you are not
exercising,” Arevalo tells his patients.
Yet the relationship between obesity
and poor cardiorespiratory health shows
that the problem can’t be solved through
exercise alone, Arevalo said.
“We know that this starts early, and
that it’s a chronic disorder—no different
than smoking or drinking or depression,”
he said. “We have to attack it slowly, and
with a system in place.”
Fad diets don’t work, said Arevalo,
because they don’t get at the root of the
problem, which often has a psychological
component. The “why” behind poor
nutrition has to become part of the
treatment, he explained. If someone
overeats because of stress, then you have
to treat the stress, for example.
Arevalo said he also tries to teach his
patients to think about food in monetary
terms, with calories as the currency.
“You have to know your budget,”
Arevalo said. “And if for the last five years
you’ve spent more than you’ve had, then
we’re working from a deficit.”
The big picture problem, Arevalo
said, is the prospect of 30 percent of
the American population suffering from
diabetes.
“We’re not fit as a society, and the
consequences are going to be really
expensive,” he said. “This is preventable,
it’s absolutely preventable. It’s hard
to fight because there are so many
components, but we have to keep hacking
at it.”
U.S. teens’ cardiorespiratory fitness levels on the decline, report shows
Falling From FitnessStory by Sara P. Shirley
Dr. Alex Arevalo, pediatric cardiologist at Le Bonheur Children’s Hospital
Editor’s NoteAre you participating in any of these races? Send us a picture and tell us about your experience. E-mail the editor at [email protected].
July racing calendar
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7/3 Memphis Stars and Stripes 5kTiger Lane, Memphis
memphisstarsandstripes.racesonline.com
7/5 Stars, Stripes, Splash Master Swim MeetWellworx SportsPlex, Memphis
racesonline.com
7/7 Women Run/Walk Memphis Kick-off ExpoAgricenter International, Memphis
womenrunwalkmemphis.com
7/12 Hope 5kHope Presbyterian Church, Memphis
hopepres.com/hope5k
7/13 MRTC Road Race Series 5kAudobon Park, Memphis
memphisrunners.com
7/19 Design a Wish 5kPink Palace Museum, Memphis
designawish.racesonline.com
7/20 MJCC Family 5kMemphis Jewish Community Center, Memphis
jccmemphis.org/mjcc5k
7/27 MRTC Road Race Series 5kAudobon Park, Memphis
memphisrunners.com
LISTEN UP!byHearing and Balance Centers ofWest Tennessee
6242 Poplar Avenue901-842-4327
www.hearingmemphis.com
Q: IS IT SAFE TO PURCHASE HEARING AIDS ONLINE?
A: We all would like to consider ourselves savvy consumers who do not want to pay more than isnecessary. While purchasing hearing aids online may seem convenient, private, and less expensive,
be wary and be warned. Some devices advertised to improve hearing online are not really hearing aids atall but just amplifiers. Others might be hearing aids that are discontinued-or close to being discontinued--and may not be serviceable but for a short period of time. Other things you should know about onlinehearing aid purchasing:• A hearing aid is a complex medical device, not a simple sound amplifier that makes everything louder.A good hearing aid has a digital sound processor programmed by an audiologist, or a licensed hearinginstrument specialist, to meet your personal hearing needs.• Hearing aids bought online without a complete diagnostic hearing test will not have the rightprescription for your hearing loss. A thorough hearing evaluation done by a professional in a sound-treated booth is the best way to determine the actual type and degree of hearing loss. An online hearingscreening cannot determine the cause of the loss, which may be something as minor as earwax or asserious as a brain tumor.• Hearing aids are not “one size fits all”. The fit is the most important factor in you being successful witha hearing aid. If a hearing aid does not fit the ear properly, the aid will not sound right. Plus, feedback(whistling) frequently occurs with a poorly fitting hearing aid.• For the best hearing aid fitting, you must have an accurate hearing evaluation, appropriate hearing aidselection, a good fitting instrument, time to get use to the hearing aids, and follow-up visits forfine-tuning and adjustments. It may take two orthree office visits to tune your hearing aids to the most optimal settings.Hearing aids are an investment in your quality of life. Purchasing a hearing aid online will get you ahearing aid, but at what cost? At Hearing and Balance Centers ofWest Tennessee, it is our goal tofit you with a hearing aid best suited for your hearing loss, budget and lifestyle. In addition, we willfollow you for the life of the hearing aid to make sure it is providing you the best hearing possible.Call 901-842-4327 today to schedule an appointment for a Free Hearing Screening at Hearing andBalance Centers ofWest Tennessee.
Elizabeth Hopkins, Hearing Instrument Specialist; Lori Frederick, Audiologist;Dr. Kay Tackett, Audiologist, Dr. Courtney House, Audiologist
Q: I’d like to lose several pounds, but specifically in the stomach area. Should I focus on ab exercises to quicken the process, or does that not actually work? – Savannah P., Memphis A: Unfortunately you cannot choose where the weight comes off. Each person loses weight from different areas and in different ways. The most effective way to lose fat and keep it off is to combo strength training and high intensity training. The more muscle you have, the more calories you will burn during workouts and during your down time. Strength training also increases your calorie burn up to 24 hours after you are done training! But it never hurts to keep ab exercises in the routine. Q: Are you supposed to stretch before a workout or after? – Dylan B., Cordova A: I like to stretch both before and after. It’s more of a warm up and cool down. To start the workout off I like to do a slow warm up of dynamic stretching and then get my blood going with air squats, pushups and jump rope. To end the workout I like to finish with a yoga-like stretch session that focuses on the muscle groups I focused on during the workout. Both the warm up and cool down don’t need to be that long.
Fitness advice from a local personal trainer
AskCorey
ask the trainerreader Q&A
Corey Klein is the
owner and operator
of Klein Fitness located at
338 South Main Street. For
more information on these
exercises or for other
fitness inquiries visit www.
kleinfitnessmemphis.com
Editor’s Note: Would you like to send a question to Corey? E-mail your
question to the editor at [email protected] or send us
a Facebook message at www.facebook.com/goodhealthmemphis
A s many of you know, my mantra is Eat Real Food. Feel Real Good. ™
I realize that even though it sounds so simple, it isn’t. I believe we are born to eat, hence the title of my blog. We are born to eat real food, yet real food isn’t always apparent. We are bombarded with health messages and products that scarcely resemble the whole foods they came from. The most common and deceiving buzzwords could be healthy, wheat and thin. It seems you could put any of those three descriptors on a box and sell most anything.
Why does this happen? In my opinion, it’s trust. We believe that what we hear and read is usually true. Why would manufacturers, health professionals and the media tell anything but the truth? The short answer is to sell the product. Don’t get me wrong, there are plenty of caring, up-to-date professionals, manufacturers and quality products out there but ultimately, what you chew is up to you. I could go on and on but I’ll get right to the point…
How do you eat real food in a not-so-real food world? Here are a few tips to get you started.
lSelect whole, single-ingredient foods as often as you can. A few examples are tomatoes (ingredient tomato), steak (ingredient beef,) eggs (ingredient eggs), or almonds (ingredient almond). You get the gist.
lShop the perimeter of the grocery store for fresh, whole foods like produce, meat, dairy items, bulk items like nuts, oats, quinoa, etc.
lBuy items you can’t or don’t make with few ingredients. Newsflash ;) I don’t make butter but we eat a load of it. Yes, you read that right. Butter-ingredients cream & salt-I’m down with that. Block cheese, yogurt, nut butters, crackers with few ingredients, etc.
lPlan your meals and snacks ahead of time. THEN go to the grocery store or farmer’s market. Because if you fly by the seat of your pants, you’re going to have trouble with pants.
lEat Real Food, but don’t get crazy! Aim for an 80/20 approach. Most of the time you fuel with high-quality real food and having a cupcake or a slice of pizza you didn’t make here and there isn’t a problem. If you find yourself digging through the trash at a party to inspect the ingredients on the cupcake mix—that’s what I mean by crazy.
food clueshonest nutrition
advice
Leslie Schilling is a Memphis-based, nationally recognized
nutrition expert, media spokesperson and speaker. She owns
Schilling Nutrition Therapy, LLC, a nutrition counseling practice in
East Memphis. You can keep up with nutrition news by following @
NutritionLeslie on Twitter or Facebook.
About the author
Born to EatA Return to Real FoodStory by Leslie Schilling, MA, RDN, CSSD, LDN
Mexican Chicken Soup
good foodwholesome recipesand nutrition tips
FRoM THe AMeRICAn
HeART ASSoCIATIon
All recipes copyright © 2013 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.
6 servings About $2.74 per serving
Calories 281Total Fat 5.0 gSaturated Fat 1.0 gTrans Fat 0.0 gPolyunsaturated Fat 1.5 gMonounsaturated Fat 1.5 gCholesterol 73 mgSodium 204 mgCarbohydrates 27 gFiber 8 gSugars 6 gProtein 33 g
Per serving
1 14.5-ounce can no-salt-added or low-sodium kernel corn, drained and rinsed
1 15.5-ounce can no-salt-added or low-sodium red kidney beans, drained and rinsed
2 teaspoons canola oil or extra-virgin olive oil
1 medium bell pepper (green or red), chopped
1 large onion, chopped
1 medium jalapeno pepper, diced (remove seeds to reduce spice/heat)
2 garlic cloves, minced (or 1 teaspoon garlic powder)
2 tsp ground cumin
5 cups fat-free, low sodium chicken broth
1.5 lbs boneless, skinless chicken breasts, cut into 1’’ cubes
1 large tomato, diced
½ cup chopped cilantro
Prep time: 15 minCook time: 20 min
Directions1. Drain beans and corn in colander, rinse,
set aside.
2. Heat oil in large saucepan over medium heat. Add bell pepper, onion and jalapeno; cook 5-7 minutes, stirring often until vegetables are tender. Stir in garlic and cumin and cook another minute.
3. Add broth to saucepan, increase heat to high, and bring to rapid simmer. Add chicken and cook until no longer pink, about 5 min. Stir in beans, corn, tomato and cilantro, cover and cook on medium heat for 10 minutes, top with extra cilantro leaves (optional) and serve hot.
Dietary Exchanges: 1 1/2 starch, 1 vegetable, 4 lean meat
Recipe copyright © 2012 American Heart Association. This recipe is brought to you by the American Heart Association’s Simple Cooking with Heart Program. For more simple, quick and affordable recipes, visit heart.org/simplecooking.
Slow Cooker Barbecue
This barbeque meat is delicious, heart healthy, and versatile! Use it on whole wheat buns for sandwiches, or served with a side of no salt added pinto beans or Asian Cole Slaw.
FRoM THe AMeRICAn
HeART ASSoCIATIon
American 6 servings About $1.37 per serving
Chicken PorkCalories 125 134Total Fat 2.5 g 2.5 gSaturated Fat 0.5 g 1.0 gTrans Fat 0.0 g 0.0 gPolyunsaturated Fat 0.5 g 0.5 gMonounsaturated Fat 0.5 g 1.0 gCholesterol 48 mg 43 mgSodium 130 mg 84 mgCarbohydrates 8 g 8 gFiber 2 g 2 gSugars 2 g 2 gProtein 17 g 19 gPotassium 548 mg 570 mgCalcium 23 mg 23 mg
Per serving
Chicken or Pork
1 pound boneless, skinless chicken breast or tenderloins, visible fat removed
-OR-
1 pound pork loin, tenderloin or center loin, visible fat removed
1 cup water
Directions1. Place chicken or pork in slow cooker, pour water
and Barbeque Sauce (recipe below) over meat.
2. Cover and cook over low setting for 8-10 hours, or over high setting for 3-4 hours. Chicken may break apart easily with fork once cooked.
Barbeque Sauce1 14.5 ounce can no salt added tomato sauce
1 tablespoon brown sugar (optional or flavor with a no calorie sweetener)
½ cup cider vinegar
1 tablespoon yellow mustard
½ teaspoon garlic powder
½ teaspoon onion powder
½ teaspoon chili powder
¼ teaspoon cayenne pepper
1 teaspoon black pepper
¼ teaspoon cinnamon
½ teaspoon paprika
Directions1. Whisk together all ingredients in a medium bowl.
