good health memphis may 2015
DESCRIPTION
ÂTRANSCRIPT
ReturnsMEMPHIS IN MAY
TRIATHALON
itnessMOMMY
Mom’s Health Issue
4
1 Good Health
May 2015
FeaturesRacing around: Memphis in May
7 Healthy eating: Important for moms
10 Moms: Take care of yourself
3
DepartmentsRace calendar
6 Momfit: Ginger Calcote
8 Work it out: Yoga for moms
12 Momfit: Sandra Hannah
18 Race spotlight: Advance Memphis 5K
13
ColumnsMoms need a good night’s sleep
— Dr. Muhammad Siddiq, MD
17 Postpartum depression
— University of Tennessee Health Science Center
48
10
12
14cover storyFitness group Fit4Mom helps local moms stay in shape
19 Momfit: Erica Martin
20 Recipe: Cheese and vegetable frit-tata with fruit salad
2Good Health
This issue of Good Health focuses on moms. Obviously,
I do not have any firsthand mom experience, but I am
blessed to be surrounded by wonderful moms in my life.
My own mom, Anne, has probably never set foot in a health
club, run a 5K, or attended a workout class in her 82 years.
But, she stays active maintaining her yard, her house, eating
right and taking care of my dad. I have a mother-in-law who
stays active by playing tennis four or five times a week, and
a wife who stays fit by finding time to walk and work in the
yard after a full day of teaching third-graders 10 months a
year.
I do know the importance of a healthy mom. When mom
is sick or tired, it impacts the entire family.
We have articles in this issue that discuss how moms
often put their own health last because they are so busy
working and taking care of their children and their spouses.
But, a regular exercise program, basic self-care strategies
to help maintain energy and a good night’s sleep are essen-
tial for moms to be able to perform the many roles they are
called to handle.
Inside, you will meet three women at different stages of
motherhood in our MOMFIT features.
You will also meet Celinda Smith with Fit4Moms and find
out how she is helping area women balance staying physi-
cally active with being a full-time mom.
from the
editor
DAVID BOYD
Good Health Executive Editor
Executive Editor
David Boyd
Good Health Memphis magazine is a healthy lifestyle
publication from The Commercial Appeal. Good Health is
published monthly, with distribution in the newspaper 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 2015.
Contributors
Erinn Figg
Lori Simpson Pope
Nathan W. Berry
Pete Wickham
Blair Mize
Jason R. Terrell
For information on advertising in Good Health
magazine, contact Amy Mills at 901-529-2213 or e-mail
495 Union Avenue, Memphis TN 38103
Design
Brent Fisackerly
Jason R. Terrell
Cover Photography
Jason R. Terrell
3Good Health
MAY 2
Tour for a Cure - JDRFPeddler Bike Shop, Germantowntourforacurememphis.com
Latino Memphis Festival & CincoKMayo 5KOverton Park, Memphisracesonline.com
MAY 3
Oak Hall Run for St. JudeOak Hall, Memphisracesonline.com
The Great Amazing RaceShelby Farms, Memphisgreatamazingrace.com
MAY 9
Blacklight Run 5KMemphis International Raceway, Millington
blacklightrun.com
Bluff City 10KOverton Square, Memphisblufcity10k.racesonline.com
Junior League of Memphis 5K for KidsCommunity Resource Center, Memphisracesonline.com
Four-legged 4K Run/WalkShelby Farms, Memphisfourlegged4k.racesonline.com
MAY 15
Running of the Rams 5KOak Elementary, Bartlett
racesonline.com
MAY 16
Memphis in May Sprint Triathlon
Orgill Park, Millington
racesonline.com
Catch A Cop Memorial 6K
Overton Park, Memphis
racesonline.com
Eye Opener 5K
Houston High School, Germantown
eyeopener5k.racesonline.com
John “Bad Dog” McCormack Memorial 5K
Handy Park, Memphis
baddog5k.racesonline.com
MAY 17
Memphis in May Olympic Triathlon
Orgill Park, Millington
racesonline.com
MAY 21
Zoom Through the Zoo
Memphis Zoo
racesonline.com
MAY 25
Overton Park Memorial 3-mile Run
Overton Park, Memphis
racesonline.com
MAY 30
Color Vibe 5K
Robert R. Church Park, Memphis
thecolorvibe.com/memphis
Memphis Heroes 6KOverton Park, Memphis
heroesinrecovery.com
Mid-South Mud Run 5K ChallengeNavy Lake House, Millington
midsouthmudrun.com
Advance Memphis 5KFirst Evangelical Church, Memphis
racesonline.com
Memphis Italian Festival: The Luigi 5KMarquette Park, Memphis
racesonline.com
COMING UP
5
IN JUNE
13
19
27
Harbortown 5KHarbor Town Square, Memphisharbortown5k.racesonline.com
Gibson Guitar 5KGibson Guitar Factory, Memphisgibsonguitar5k.racesonline.com
Crop Hop 5KMemphis Farmer’s Marketracesonline.com
Healthy Shelby 5KShelby Farms, Memphishealthyshelby5k.racesonline.com
MAY CALENDAR OF EVENTS
RACING
4 Good Health
It’s a new start in a friendly
old location for the 33rd re-
newal of the Memphis in May
Triathlon, May 16-17. After four
years in Tunica, one of the na-
tion’s longest-running triathlons
had to scramble to find a new
home when Harrah’s closed its
casino-hotel complex in June.
That it’s going on at all is a re-
lief to race director, Pam Routh,
and a testament to her ability
to juggle.
“When Harrah’s closed their
doors, we still had one year
left on a contract,” Routh said.
“They told us there were possi-
ble buyers and we held out, fig-
uring that an event that brings
800- to 900-room nights in a
weekend would be attractive.”
But no sale happened.
Harrah’s would not allow the
event to take place on the va-
cant property, and the contract
was dissolved.
Enter — or rather re-enter —
Millington, where the event had
been run for many years.
“I went to the city of Millington
(in November) and told them of
our interest in bringing the event
back,” Routh said, adding that a
study they had done indicated
the race brought about $1.5 mil-
lion in economic impact to the
area the last time it was run there.
“We had to juggle about a
dozen different groups (city,
county, naval base), but they’ve
welcomed us back with open
arms, and we’re excited to be
back,” she said.
Katie Armitage, director of
arts, recreation and parks for
racing around 2015 Memphis in May Triathlon By Pete Wickham
return to
SENDER
Memphis in May
Triathlon heads
back to Millington
As King of the transition area, Thomas Woodley directs competitors as they begin the second leg of the 2012 Memphis in May Triathlon at Harrah’s Casino in Tunica.
by Jim WeberThe Commercial Appeal
5Good Health
the city of Millington, said, “We’re thrilled to
be the host of the Memphis in May Triathlon
again. It’s a big deal for the local economy
having that many competitors come to our
area. It’s also a good example of
how Millington is a wonder-
ful place to plan a wide
variety of events, and
we stand ready to help
make them happen.”
The Olympic-length
Triathlon (1.5-kilometer
swim, 40K bike race and
10K run) will start at 7 a.m.
May 17 at Casper Lake in Or-
gill Park, with the event winding
through Millington and surround-
ing areas.
“The route, I think, is much prettier
to go through with plenty of trees to of-
fer shade and protection,” Routh said. “In
Tunica, going against the wind was always
a challenge.”
Competition begins May 16 at 8 a.m.
with the Memphis in May Sprint Triathlon
(1/3 mile swim, 12-mile bike ride,
3-mile run). There also will be
a Sports Expo area with
booths and demonstra-
tions, from 3-7 p.m. on
May 15, and 9:30 a.m.
to 6 p.m. May 16.
With the quick change
of venue and loss of title
sponsorship, there will be no
pro race this year, and Routh
said she would be delighted with
a turnout of 800-900 competitors
for an event that drew 1,500 a year
ago.
“With all the approvals and boards we
had to go through, we couldn’t get our
website with race information up until Feb-
ruary, about six weeks after we normally
would release the information,” she said.
The race will offer a $5,000 Amateur
Challenge open to those who compete in
the sprint and Olympic triathlons. Money
will be awarded to the top 15 overall finish-
ers in the male and female divisions, with
a first prize of $400. The triathlon also in-
stitutes a special awards category open to
active duty military and reservists.
“This year, we’ll add those two new fea-
tures, get ourselves settled again here in
Millington, work on getting a new title spon-
sor in and hopefully bring the pros back (in
2016),” Routh said. “We’re also working to
get volunteers to be part of the weekend
this year.”
The 2015 Memphis in May Triathlon
For race and entry information, along with sponsorship and volunteer
opportunities, go online to memphisinmay.racesonline.com.
DRY EYERELIEF
901.722.3263tearwell.com | [email protected] Madison Avenue at Southern College of Optometry
TMNow Taking Appointments
Dry eyes this spring?Visit our website to hear patient testimonials from dryeye suferers finding relief at The TearWell™AdvancedDry Eye Treatment Center!
6 Good Health
healthy peer pressure
#momfit
SPORTS Marathon, triathlon (in that order)
SUPPORT My husband, Derrick, is by far my biggest supporter. I
run with my son, Stephen, 18, swim with my daughter, Christina, 16, and
train with neighbors and friends.
WHY I LIKE RUNNING I must be addicted to the endorphins. I
love the running community and pushing myself to the next goal.
ROLE MODEL Adrian Rogers. I don’t think he was an athlete, but
he humbly ran after God.
BRAGGING RIGHTS I qualified for Boston in my last four mara-
thons and ran a marathon PR of 3:35 at the 2013 Boston Marathon.
POWER SONG “Eye on It” by tobyMac
FITNESS GOAL Place in a half Ironman
FAVORITE GEAR Brooks Ghost running shoes. I’ve tried every
shoe brand out there and keep coming back to this one.
NOBODY KNOWS Although I ran track in high school, I didn’t run
cross country because the distance of 3 miles scared me. I was seri-
ously nauseated for six weeks after the Boston Marathon bombings. I
couldn’t stop thinking of the victims and how I was spared by only 34
minutes.
FIT TIP Leave the Garmin at home and enjoy the run.
GUILTY PLEASURE Muddy’s Prozac slice of cake. Eat local.
The slice of cake is slightly bigger than a single cupcake.
MYSELF IN FIVE WORDS Faith, family, friends, endurance
athlete
FAVORITE PLACE 30A
FAVORITE HEALTHY SNACK Toasted Ezekiel bread. It’s a
complete protein and very satisfying carb.
Ginger Calcote“The best part of running as a mom of older teenagers is being able to run with my kids. They both are faster than I am at their
respective sports, which challenges me to keep up.”
COMING UP NEXTBig races — Savannah Half Ironman and Boston Marathon. This year I will finally run the New York City Marathon, which com-pletes my goal of running all the World Marathon Majors in our country.
photo by Jason Terrell
7Good Health
healthy moms healthy habits start at home By Kelly Litzenfelner
Dr. Jennifer Morrow, a
cardiologist with the
Stern Cardiovascular
Foundation, said women should
consider taking care of them-
selves first. This includes diet
and, just as important, exercise
activities — especially after hav-
ing a child.
“The goal should be, on most
days, to consider doing things for
yourself. Often times, as a mom,
you come last,” she said.
Brittany Hawkins, a Memphis-
area mom, also believes in the
importance of mothers exercis-
ing and finding time to do things
for themselves after having a
child. She is a firm supporter of
scheduling time for exercise.
“It is just taking the time to do
things for yourself. It should be
scheduled in your day, just like
you schedule your kid’s nap and
lunchtime,” she said. “We sched-
ule everything else, but forget
ourselves.”
Hawkins goes to the gym
when her husband comes home
from work. She believes mothers
need to find what works for their
families.
Morrow said a common prob-
lem she sees in healthy young
women who have children is
they are not able to make time for
themselves after they complete
their family activities.
“Think of it as a prescription
and figure out a way to incorpo-
rate it,” she said.
Hawkins agrees staying
healthy and making time to ex-
ercise is not easy.
“I hate cardio,” Hawkins said. “I
think it is really tough, and that is
the only reason I do it. If it hurts,
it has to be working.”
Cardiovascular exercise is im-
portant to Morrow, as well.
“I typically run,” Morrow said.
“Low-intensity exercises are the
easiest way I find to get back
(into exercising).”
The American Heart Asso-
ciation encourages people to
spend 30 minutes a day doing
aerobic exercises five days a
week, and muscle strengthen-
ing two days a week. On top of
running, Hawkins thinks squats,
pushups and tricep exercises are
very important. Her personal fa-
vorite muscle group to work out
is her shoulders.
“For us girls, training with
weights may seem intimidating
because we aren’t sure what do
to with them, and at the gym, it is
the big guys who are around the
dumbbells,” she said.
Hawkins said weights can be
good because it can give women
measurable results.
Regular exercise eventually
will become a habit to mothers
who schedule time for them-
selves each day. This can lead
to a healthier life in the long run,
according to Morrow.
“From a parent standpoint and
a heart standpoint, regular exer-
cise will help blood pressure and
heart rate be in tiptop shape,”
she said.
Personal health important for all moms
About the author
Kelly Litzenfelner is a communications intern for the
American Heart Association-Memphis.
Healthy Living
For Overall
Cardiovascular HealthThe American Heart Association recommendations for physical activity in adults
At least 30 minutes of moderate-inten-sity aerobic activity at least five days per week for a total of 150 minutes. OR
At least 25 minutes of vigorous aerobic activity at least three days per week for a total of 75 minutes. AND
Moderate to high intensity muscle strengthening activity at least two days per week for additional health benefits.
Learn more at heart.org/activityrecommendations
© 2015The American Heart Association
8 Good Health
work it out step-by-step moves for a healthy body
YOGA
Before trying any of these poses, one should take a moment to slow and
clear the mind by inhaling and exhaling deeply, while loos-ening up with a variation of stretches.
Always work within your own range and abilities, never overstraining. Some postures can take years to master, and that is one reason why we call yoga a practice.
When holding poses, relax deeper by releasing the face and shoulders. Just allow your whole body to soften — soften your thoughts and surrender to the pose by con-tinuously releasing where any tension is held.
FOR MOMS
Begin by kneeling on the floor or yoga mat. Keep knees hip-width apart and soles of feet facing upward. With palms on hips, inhale and lift the heart while arching the back (pulling shoulder blades together and down the back).
Stand with feet wider than hips and knees. Turn toes out and bend knees and lower buttocks. Allow hands to reach the floor while situating your stance. Press elbows against insides of knees to help open pelvis. You can add a spinal twist/shoulder opener by extending one arm toward the sky.
DEEP SQUATS
Malasana
CAMEL POSE
Ustrasana
photos by Jason Terrell
demonstrations by Erica Martin
9Good Health
Stand with feet wider than hip-width apart, turn left foot in slightly to the right and right foot out to the right 90 de-grees. Align right and left heels and right knee cap with right ankle while bending the right knee (never extend in front of the ankle). While rolling the left hip above the right, inhale while extending the left arm up and place right elbow on thigh or right hand near ankle. Try to cre-ate as much length on the right side of the torso as the left and keep back heel anchored to the floor. Repeat pose on the left side to ensure body balance.
EXTENDED SIDE ANGLE
Utthita Parvakonasana
Prenatal Yoga uses postures, breathing and meditation from both the Hatha and Kundalini Yoga traditions to help ease pregnancy, delivery and the after effects of birth.
The classes create lexibility, focus, strength and awareness through a gentle practice that is de-signed especially for the pregnant woman’s needs.
Prenatal Yoga classes provide a safe and sup-portive environment for expectant mothers and are a wonderful way to connect with other mothers-to-be. The classes are appropriate for both new and experienced yoga students.
Sundays: 4:30-5:45 p.m. Instructor: Olivia LomaxDelta Groove Yoga: 2091 Madison Ave.
Prenatal Yoga
10 Good Health
food clues honest nutrition advice for overall health and peace with food
BLAIR MIZE, MS, RDN, LDN, CLC
Mize is a registered dietitian with Schilling Nutrition Therapy. She believes in a non-diet approach and loves helping people fuel well to achieve a healthy lifestyle. Visit schillingnutrition.com for more information.
Anyone who has flown on an
airplane has heard the flight
attendant’s spiel. It goes like
this: “If there is a drop in cabin
pressure, an oxygen mask will drop from
the ceiling ... If you are traveling with a child
or someone who requires assistance, se-
cure your own mask first before assisting
the other person.”
Do these instructions surprise you? Why
would a mother secure her own mask be-
fore helping her child? Are you attempting
to travel through life helping your husband,
children, friends or boss secure their “oxy-
gen masks,” without wearing your own “self-
care mask?”
Our bodies have a couple of basic physi-
ological needs in addition to oxygen: water
and food. But when life gets hectic, these
are the needs moms tend to neglect. What
are some basic self-care strategies you can
follow to help maintain your energy and per-
form your best in so many roles?
HEALTHY MOM
Stay hydratedWater fuels our muscles,
supports digestion and aids in nutrient transportation and absorption. Research
also tells us that people who stay hydrated tend to have more energy and a greater
ability to concentrate. No mom wants to miss out on
any of these benefits.
Foods that help supply water
Chicken breast75%
Cooked rice69%
Tuna salad63%
Bananas75%
Apples86%
Carrots, baby90%
Iceberg lettuce96%
Tomatoes, raw94%
Watermelon 91%
Strawberries 91%
Source: U.S. Agriculture Department, MCT Photo ServiceGraphic: Helen Lee McComas, Angela Smith © MCT
Foods with high moisture content may be rich in fiber or nutrients, but for active people in warm weather their water itself is beneficial.
Water content, by weight
Healthy Living
t
Care for yourself too, not just the family
②
①
②
11Good Health
The general recommendation for hydration is 1
ounce of water per 2 pounds of body weight. Fluid
needs increase with physical
activity depending on sweat
rate and other factors. During
physical activity, aim for 6-8
ounces of fluid per 20 minutes.
t
①
If the activities of daily life distract you from drinking enough water, try these tips:
Set reminders on your phone to prompt
you to drink more water.
Make a goal to drink a certain amount of
water by the time you leave work or pick up
the kids from school. I love my AquaTally cup
(myaquatally.com) because it helps me keep
track of progress toward this goal.
Remember: Keep water with you (on your desk, in the car, in your purse).
Fuel with real foodSkipping meals drains energy
and fogs thinking. Meal-skip-ping also may lead to over-eating at the next meal and irritability (and you know what they say, “if mama ain’t happy ... ”). Fueling well with real food means having a plan.
Self-care certainly is not selfish, and moms are not the only
ones who benefit from it. Your children are watching, and by mod-
eling basic self-care practices like healthy eating and hydration,
you are teaching them how to live a healthy lifestyle, too. Don’t let
another day pass without securing your “self-care mask.”
t
Choose a day to meal plan and grocery shop for the week.
Remember: The most productive shopping trips are done with a
shopping list in hand.
Prepare parts of meals and snacks in advance. While dinner is
cooking, make hard-boiled eggs. Pair with fruit and peanut butter
toast for a quick breakfast the next day.
3
454 Perkins Ext. Memphis, TN 38117 • [email protected]
Why These Women Canceled Their GymMemberships and Joined Iron Tribe Fitness...
For Weight Loss, Athletic Performance or Looking and FeelingBetter Than You Have in Years... Guaranteed.
Why? At Iron Tribe Fitness, we have a few basic beliefs. We believe thata program that changes every day and pushes you to the best of your abilityis the best itness plan yet developed. We believe we all work better togetheras a team, that competition helps us stay focused and accountability makesus honest.
We believe your potential is greater than you believe - whether you're amother of two young kids, in your 50's, a conditioned athlete or a beginnerwho wants to get better. Iron Tribe members are as young as 15 and reachto over 70. The awesome results combined with the new friendships made atIron Tribe makes this different than any other gym you've ever experienced.
SPECIAL OFFER:If you join Iron Tribe East Memphis, we’ll guarantee that you will get
in the best shape of your life, and you’ll have so much fun that you won’teven realize you’re working harder than you ever have! If you give us just
120 days, you’ll get in the best shape of your life, or we’ll refund 100% ofyour investment. To sweeten this offer even more,
This month we are offering a Special of 30% offyour irst month of classes.
Be sure to mention you saw this in Good Health, but hurry!This offer expires at 5:00 PM on May 31, 2015.
Need more information? See how othershave already transformed their lives.
Simply request our free special report at:www.irontribeitness.com
Peggy:41 Years
Young
Jessica:Switched
Careers toCoach
Kate:WantedMoreThan Yoga
Meg:Lost100 + lbs.
12 Good Health
healthy peer pressure
#momfit
SPORT Growing up, I did cheer, gym-
nastics and tennis. Once we moved from
Destin to Memphis, I went the other direc-
tion. I started to get into art. In high school,
I won the Scholastics Gold Key Award for
some of my mixed-media art.
SUPPORT My family and friends. It
makes a huge difference when you sur-
round yourself with people who support
you. My mom often will watch the kids so
I can get to Xtreme Fitness if my husband
gets called into work, which is so nice. At
work, we all try to encourage each other
to stay on track and away from those
yummy cafeteria hamburgers.
WHY I LIKE WORKING OUT
It is my time and a huge stress reliever.
Nothing makes me feel better than getting
in a good one- to two-hour workout.
ROLE MODEL All the other full-time
working moms who take care of the fam-
ily, the house and themselves. It is a big-
ger job than I could have ever imagined.
BRAGGING RIGHTS Completing
the Tough Mudder in 2014 while pregnant,
and being one of the few girls who can flip
Anthony’s 297-pound tire.
POWER SONG “Sail” (Feed Me
Remix), AWOLNATION; “Dark Horse,” Katy
Perry; “I’m Going In,” Drake; “Black and Yel-
low,” Wiz Khalifa; “Look At Me Now,” Chris
Brown; “Blood Rave,” Crystal Method.
FITNESS GOAL To one day, in the
near future, compete in a bikini competi-
tion.
FAVORITE GEAR Anything black; I
always love a good find from T.J. Maxx.
NOBODY KNOWS I love to work
out, but am not a fan of cardio. Takes
everything I have for me to get 15 minutes
done.
FIT TIP Set small goals. If you fall off
the wagon, start back with the next meal
or the next workout.
CELEB CRUSH Jessie Hilgen-
berg. She is a wife, new mom and an
IFBB figure pro. Love her workouts and
how she posts her life with a little one on
Instagram.
GUILTY PLEASURE Plain old
chocolate ice cream. I could eat the entire
container, so I buy the small Edy’s cups
and I don’t feel as bad.
MYSELF IN FIVE WORDS
Energetic, stunning, nurturing, devoted,
impatient
FAVORITE HEALTHY SNACK
Chocolate peanut butter pure protein bars
and chocolate and caramel Oh Yea bars.
Sandra HannahWorks out at Xtreme Fitness in Bartlett with trainer Anthony Travis. Sandra recently had her second child, and works out to shed her post-pregnancy weight.
photo by Nathan Berry
DR. MUHAMMAD SIDDIQ, MD
Siddiq is a graduate of Dow University of Health Sciences in Karachi, Pakistan. He completed his residency in Internal Medicine
from St. Vincent’s Medical Center in Staten Island, N.Y., and completed a Fellowship in Gastroenterology at Cook County Hospital in Chicago. To schedule an appointment with Dr. Siddiq, call 901-755-3790 or visit horizondoctors.com.
13Good Health
your health sleep is a mom’s best friend
A restful and deep sleep has
an impact on our level of alert-
ness and functional capabilities.
Mothers usually get the short
end of the bargain. Without
restful sleep, one will end up
being irritated, depressed and
consumed with lack of energy.
Some of the most common
sleep disorders are insom-
nia, restless legs syndrome,
obstructive sleep apnea syn-
drome and shift work related
sleep disorder.
Restless leg syndrome still
is a very under-diagnosed ail-
ment. It is a sensory-motor
disorder followed by uncom-
fortable sensations. These
symptoms can be relieved by
moving the limbs. RLS is often
triggered by inactivity. Preg-
nancy is a risk factor for RLS.
Hypothyroidism and anemia
also predispose RLS.
Insomnia is the inability to go
to sleep in a timely manner. A
person can have a difficult time
falling asleep, or keeps waking
up in the middle of the night and
has trouble going back to sleep.
Insomnia can trigger a variety of
problems including psychologi-
cal, social and medical issues.
Obstructive sleep apnea syn-
drome occurs due to partial or
complete obstruction of airways
during sleep. People suffering
from sleep apnea exhibit snor-
ing and occasional cessation of
breathing. Risk factors include
obesity, disproportion of the
lower jaw, enlarged tonsils and
adenoids as well as pregnancy.
Shift work sleep disorder can
manifest when there is day-
to-day variation in the time to
sleep — as seen in people who
work late-night shifts. The body
and mind have to get used to
sleeping during the daytime.
To feel active and energetic
during daytime, it is imperative
to have a good night’s sleep. If
you suffer from a sleep disorder,
a consultation with a sleep physi-
cian will go a long way in helping
solve your problem.
To stay fit, moms need plenty of restful sleep
*We Accept All Insurances*
901-755-3790www.horizondoctors.com
CORDOVACordova Medical Plaza
8066 Walnut Run, Ste 105Cordova, TN 38018
MIDTOWN1325 Eastmoreland
Ste 510Memphis, TN 38104
COVINGTON1995 Highway 51 South
Ste 104, South BCovington, TN 38019
SHAMEELAN.AHMED,M.D.Diplomate Neurology • Diplomate Sleep MedicineDiplomate Neurophysiology • Special Qualiicationin Epilepsy Monitoring • EMG/Nerve ConductionStudies • EEG Monitoring/Sleep Studies
Is suffering fromSleep Apnea or anyother sleep disorderkeeping you fromleading an activeand energetic life?If so, don’t wait,please comeand see ourneurologisttoday.
Our Patients, Our Priority.
Now Accepting Patients at our Sleep & Epilepsy Center
14 Good Health
When Celinda Smith moved
from New Haven, Conn., to
East Memphis last summer,
she looked for a fitness pro-
gram that would help her
balance her goal to stay
physically active with her
newest goal to be a great
mother.
“I’ve always been really
passionate about fitness,
but I was just finding my
new rhythm as a mom,”
said Smith, whose daugh-
ter is now 18 months old.
“I used to be a marathon
runner and a triathlete,
along with some swim-
ming and biking. After hav-
ing my daughter, my priori-
ties in my life changed, but
I still wanted to make time
for fitness.”
Smith previously had
tried a Fit4Mom Stroller
Strides class during a visit to Tampa, Fla.,
and loved it. The stroller-based workouts
include cardio, strength and core exercises
while incorporating songs and activities into
the routine to engage the children. It was
exactly the type of program Smith hoped
to find in Memphis. So when she realized
Memphis didn’t yet have a
Fit4Mom franchise, she de-
cided to open one herself.
She now offers morning
Stroller Strides classes in
the Overton Square Court-
yard and evening classes
at Overton Park.
With more than 1,500
locations, Fit4Mom is the
nation’s largest fitness pro-
gram for mothers, offering
pre- and postnatal fitness
classes for every stage of
motherhood. It also consis-
tently has earned Entrepre-
neur magazine’s ranking as
one of the fastest growing
franchises in the country
(2007-2012).
The brand’s increasing
popularity offers hope that more mothers are
looking for ways to embrace more active life-
styles. Research published by the American
cover story a healthy mom is a happy mom By Erinn Figg
Fit4MomMemphis
group keeps moms
looking good and
feeling good
“It’s so inspiring to
see how much the moms can achieve and how much strength
they have when they’re
pushed a little.”photos by
Jason Terrell
Association of Pediatrics last year showed
a direct correlation in physical activity levels
among mothers and their children; specifi-
cally, children are more likely to be engaged
in physical activity if their mothers make
exercise a higher priority.
In addition to setting healthy examples
for their children, the benefits for mothers
who participate in programs like Fit4Mom
are numerous, said Smith, a certified Fit-
4Mom pre- and postnatal fitness instructor
with a master’s degree in counseling. Class
participants agree.
“The main reason I joined Stroller Strides
was to lose the baby weight, which I did
— I lost 25 pounds since I started in Sep-
tember — but what I didn’t realize I need-
ed the most as a mother of two was the
physical strength,” said Rouba Balleh of
Germantown. “You really need very strong
arms and legs, and you need to be able to
run fast when you have a toddler running
around. Plus, working out gives you the
energy to keep you going through the day.”
Smith also teaches Fit4Mom’s more in-
tense eight-week Body Back course — a
results-based workout designed for moth-
ers who want their pre-baby bodies back,
whether they just had a baby or their last
child was born 20 years ago. The course
includes two classes a week and an ac-
companying workout DVD and meal plan.
“We’re on week four and one of my
moms has already lost 10 pounds,” Smith
said. “It’s so inspiring to see how much the
moms can achieve and how much strength
they have when they’re pushed a little.”
Her ultimate goal is to build a like-minded
community of healthy moms, so she also
offers a Fit4Mom social perk called Our Vil-
lage, which includes a weekly playgroup
with time for mothers to connect, while en-
15Good Health
Fit4Mom MemphisFor information on the various times and locations for Stroller Strides or Body Back, visit memphis.fit-4mom.com or call Celinda Smith at 707-348-2299.
▲Fit4Moms instructor, Celinda Smith, counts pushups for her moms in a recent class held on the common area in Overton Square.
16 Good Health
gaging in creative activities, with
their young ones. The group
also features a monthly Moms’
Night Out that allows mothers
to share some kid-free time for
conversation and fun.
Tasha Wellence, a yoga in-
structor at Delta Groove Yoga
Memphis, who teaches a Mom-
my & Me yoga class, agrees
that forming meaningful con-
nections through exercise is just
as important to many mothers
as the health benefits.
“Most definitely after you have
a baby you want to maintain
your health,” said Wellence, who
has a 19-month-old daughter.
“But many of the moms in my
class are also there for commu-
nity or social interaction — just
having that support or comfort
from other moms who are go-
ing through some of the same
things they are.”
Wellence’s class focuses on
gentle, postpartum yoga poses
that include cradling and hold-
ing the babies, and even medi-
tation.
“We meditate with our ba-
bies, we connect to our babies’
breaths, we just are in a very
nurturing place,” Wellence said.
“It allows the moms to work out
and be active while bonding
with their babies, so that’s awe-
some because sometimes you
don’t want to leave your baby at
the nursery in the gym. It’s nice
to be able to do something with
your child.”
▲
▲
The Fit4Moms exercise regimen includes plenty of group exercises designed to work specific areas of the body.
17Good Health
maternity matters postpartum depression courtesy UT Health Science Center
The period after childbirth can
be an emotional one with many
highs and lows. Feelings can
range from joy and happiness to
a sense of being stressed and
overwhelmed.
However, Danielle Tate, MD,
an instructor in the Department
of Obstetrics and Gynecology
at the University of Tennessee
Health Science Center, said it is
important for mothers to know
the symptoms of postpartum de-
pression are not part of the nor-
mal emotional adjustments to a
new baby, and should be report-
ed immediately to a health care
provider. “Mothers should not
feel ashamed or embarrassed to
share what they are feeling and
to seek help,” she said.
“It is not a character flaw,”
said Lynn G. Kirkland, DNSc,
a women’s health nurse practi-
tioner with Memphis Obstetrics
and Gynecological Association,
P.C. During the first few days af-
ter childbirth, some new moth-
ers may experience postpartum
blues. They may feel depressed,
anxious, upset and angry with
the new baby, their partners or
other children, said Dr. Tate, who
manages high-risk pregnancies
and deliveries at the Rout Center
for Women and Newborns at the
Regional Medical Center, now
part of Regional One Health.
They may experience difficulty
sleeping, eating, making deci-
sions, cry for no obvious reason
and may question their ability to
care for the baby.
Postpartum blues resolve
within one to two weeks after
childbirth without treatment, she
said.
Postpartum depression is a
more severe form of postpar-
tum blues that involves intense
feelings of sadness, worry and
despair. These feelings often
prevent mothers from being
able to perform daily activities
including caring for their infant.
Dr. Tate said postpartum de-
pression typically starts one to
three weeks after giving birth and
lasts for longer than two weeks.
Symptoms can occur up to one
year after the birth.
Postpartum depression is
caused by a combination of
factors that include changes in
hormone levels, history of de-
pression, emotional factors, fa-
tigue and lifestyle, Dr. Tate said.
Shortly after delivery, the two
hormones of pregnancy, estro-
gen and progesterone, quickly
decline and may trigger depres-
sion.
She said many factors can
make a woman more suscep-
tible to postpartum depres-
sion, including personal or
family history of depression,
anxiety or postpartum depres-
sion; major life stressors such
as marital or financial stress;
personal history of premen-
strual syndrome; endocrine
disorders including thyroid
imbalance or diabetes; treat-
ment for infertility; and having
multiple babies at one time.
Postpartum depression blues
Call Leslie Rawlinson at901-448-1500 or
Email: [email protected]
The University of Tennessee isconducting a double-blindplacebo-controlled researchstudy sponsored by the NationalInstitute of Health to determinethe effectiveness of Gabapentincompared to placebo in reducingintercourse pain.
Participantswill receive Gabapentin one half of the time andplacebo (inactive treatment) one half of the time,study-related care at no cost, and $50 per visit,or a total of $350 if all seven visits are completed.
DOES SEX HURT?AREYOU 18YEARS OF AGE OR OLDER,AND HAVE PAINWITH INTERCOURSE
OR TAMPON INSERTION?
18 Good Health
RA
CIN
G SPOTLIGHTAdvance
Memphis 5K
Looking to build on a successful inau-
gural race a year ago, First Evangelical
Church in East Memphis is gearing up
for this year’s Advance Memphis 5K, set
for an 8 a.m. start May 30 at the church,
located at 735 Ridge Lake Blvd.
“Last year, we had 300 participants and
raised $15,000 to aid our Advance Mem-
phis ministry, and a good goal this year
would be to get 400 runners and walkers,
or more,” said Ginger Calcote, who co-
chairs the race with Lori Touliatos.
Advance Memphis provides training,
knowledge and resources to students and
adults in some of the poorest neighbor-
hoods in Memphis, with a goal of preparing
them for the workforce.
“We provide training, help individuals
work on their GED diplomas, interview
skills. All of those things that will help place
them in jobs with businesses in the city,”
Calcote said.
Along with a late spring run through the
Ridgeway Loop area, competitors will en-
joy live music and great food — bratwurst
cooked by congregation members and
goodies provided by sponsors such as
Whole Foods and Guilt Free Pastries,
which is owned by an Advance Memphis
graduate.
Custom plaques will be given to the win-
ners of the overall and age group categories.
“The big movement now is supporting
the local community — Choose 901, Eat
Local ... ” Calcote said. “This ministry is
one of the ways our church is celebrating
the city we live in.”
To pre-register online, go to racesonline.
com/events/advance-memphis-5k. A desk
will be open at the church from 9:30 a.m.
to 6:30 p.m. for registration and packet
pickup. Late registration and packet pickup
starts at 7 a.m. race day.
by
Pete Wickham
The more you know For more information about the ministry online, go
to advancememphis.org.
19Good Health
healthy peer pressure
#momfit
SPORT I enjoy yoga and walking and any outdoor activity.
SUPPORT I am a Team Beachbody Coach and help myself
and others live healthier lives. It’s all about being passionate about
ending the trend of obesity in this country.
WHY I LIKE YOGA Yoga makes you feel good inside and
out. I am energized and stronger physically and mentally am able to
“accept what is, let go of what was and have faith in what will be.”
MY ROLE MODEL My mother. As I approach mother-
hood, this fact is more clear than ever. I hope to be my daughter’s
biggest inspiration.
POWER SONG During a yoga session: DJ Drez or the man-
tra of Ong Namo by Mirabai Ceiba. During an Insanity session
with Sean T: Anything from Stronger by Kelly Clarkson or “Turn
Down For What” by DJ Snake and Lil Jon.
FITNESS GOAL I want to be the best and strongest version
of myself while inspiring others to do the same. It’s a daily struggle
to be better (especially with pregnancy cravings).
FAVORITE GEAR I live in my yoga pants. I try to find bright
colors and fun patterns that motivate me.
NOBODY KNOWS When I was 5 years old, I begged my
mom to be on the swim team because I wanted to have match-
ing swimsuits like the older girls. I ended up winning first place in
the Memphis City Swim Meet in my age division.
FIT TIP Plan meals ahead of time and always keep a healthy
snack with you so you aren’t tempted to grab something fast and
unhealthy when hunger strikes.
CELEBRITY CRUSH Sean T. I was able to meet him last
year at Team Beachbody Coach Summit in Las Vegas, and he
inspired me so much.
GUILTY PLEASURE I love ice cream and frozen yogurt.
HOW WOULD YOU DESCRIBE YOURSELF
Loyal, helpful, perfectionist (yet lazy about it), outgoing, don’t like
conflict.
FAVORITE PLACE I love soaking up the sunshine any-
where, but I particularly love being on any large body of water.
FAVORITE HEALTHY SNACK Plain yogurt with dark
chocolate chips and coconut flakes.
Erica MartinI make it a priority to stay active daily, simply to fuel my body
with those highly-sought-after endorphins.
photo by Jason Terrell
20 Good Health
good food wholesome recipes and nutrition tips from the American Heart Association
Recipe copyright © 2015 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
Cheese and Vegetable Frittata with Fruit Salad
6 large eggs
2 Tbsp. whole-wheat flour
1 tsp. black pepper
1 medium onion (about 1 cup),
cut into ½-inch pieces
1 cup fresh or frozen spinach,
cut into ½-inch pieces
1 cup red and/or green bell pep-
per, cut into ½-inch pieces
1 cup fresh mushrooms, cut into
thirds OR 1 cup canned mush-
rooms
1 clove garlic, finely chopped
2 Tbsp. fresh basil leaves, finely
chopped
1/3 cup part-skim mozzarella
cheese, shredded
INGREDIENTS
2 peeled oranges, cut in half, then
into 6-8 pieces, depending on size
1 cup fresh green, red or purple
grapes without seeds, left whole
1 cup fresh or frozen strawberries,
if fresh remove green top, sliced in
half or quarters depending on their
size
1 cup fresh or frozen mixed
berries (blueberries, blackberries
and/or raspberries)
2 tsp. balsamic or white wine
vinegar OR fresh or bottled lime
or lemon juice OR pineapple and/
or orange juice
2 tsp. olive or canola oil
2 Tbsp. fresh mint or basil leaves,
left whole, removed from stems
Fruit Salad
Calories 194
Total Fat 7.8 g
Saturated Fat 2.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.3 g
Monounsaturated Fat 3.3 g
Cholesterol 190 mg
Sodium 186 mg
Carbohydrates 23 g
Fiber 4 g
Sugars 15 g
Added Sugars 0.0 g
Protein 10 g
Per Serving DIRECTIONSPreheat oven to broil.
In a large bowl, whisk eggs together until foamy, stir in whole-wheat flour, black pep-per and baking powder.
Using a heavy skillet with oven-proof handle, coat with cooking spray and heat on medium.
Add onion and cook until it starts to get soft, then add spinach, bell pepper and mushrooms. Cook for 2-3 minutes more.
Add the garlic and basil and cook for 1 minute. Stir to avoid burning.
Add egg mixture into pan and stir to mix vegetables.
Cook for 5-6 minutes or until egg mixture has set on the bot-tom and begins to set on top.
Add the shredded cheese and, using the back of the spoon, push lightly under the eggs, so it won’t burn in the oven.
Place pan into the oven and broil for 3-4 minutes until golden and fluffy.
Remove from pan, cut into 6 servings and serve.
Fruit Salad
In a large bowl combine all fruit salad ingredients.
In a small covered jar shake vin-egar or juice with olive oil to mix.
Add dressing to fruit and toss
to coat. If using frozen fruit toss gently to avoid breaking up.
Garnish with fresh herbs, if available.
Serve with the frittata.
l
l
l
l
l
l
l
l
l
l
l
l
l
l
l