good helath memphis
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ÂTRANSCRIPT
MARCH 2015
Healthy & Fresh Food
with Ultimate Foods Heart-healthy CHICKEN PARM
You’ve GOT to try this recipe!Caveman
DIET PLANA Paleo Diet Q&A
6
March 2015
FeaturesUltimate Foods
7 Tips for reducing your salt intake
10 Food with class
15 Osteoarthritis research project
17 Cave man diet plan
16 Race Spotlight: Germantown Half Marathon
18 Food clues: Bite by bite
20 Good Food: Chicken Parmesan
3
DepartmentsRace Calendar
4 Work It Out: Awesome arms
8 Fit to Flatter: Spring 2015 fashion trends
12 Memfit: Brandye Lee
14 Health Champ: Joshua Russell
13
ColumnsWhat you should know about acid reflux
— Dr. Muhammad S. Siddiq, Horizon Gastroenterology and Neurology
47
12
6cover storyUltimate Foods makes choosing healthy meals fast and easy
1Good Health
SARA P. SHIRLEY
Good Health Editor
Editor
Sara P. Shirley
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
Nanette Farris
Nathan Berry
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
from the editor
2 Good Health
In honor of National Nutrition Month® in March, this issue
of Good Health has a focus on food. Our cover features the
founders of a new “healthy fast food” restaurant in Cordova
that delivers meals throughout the Greater Memphis area
(see more on page 6). We also spoke with the folks over at
Youth Villages to learn about the organization’s food-service
program designed to help at-risk youth (page 10). Nutritionist
Blair Mize offers her advice on how to form and keep healthy
eating habits (page 18) and “Paleolithic” diet aficionado Grant
Cox answers several of our questions about the popular food
plan (page 17).
Other regular features to be found in this issue include our
local fitness spotlight, a new healthy kid spotlight, an at-home
workout demonstration and a delicious heart-healthy recipe.
This issue will be my last as editor. While working on this
product, I have been inspired daily by the stories of change,
resilience and triumph that have come my way, and it’s been
an honor sharing them with the community. We don’t talk
about our healthy strides in Memphis enough. I know Good
Health will continue to be an invaluable local resource for
readers, and I’m excited to see what happens next.
To good health,
Design
Brent Fisackerly
Ashley Kumpe
Jason R. Terrell
Cover Photography
Jason R. Terrell
MARCH 7
Move it Memphis 10K/5KFedExForum, Downtown Memphis
moveitmemphis.racesonline.com
Chucalissa Relic Run 5KC.H. Nash Museum, Memphis
racesonline.com
March Against Drugs 5KCentennial Park, Munford
racesonline.com
MARCH 8 Stanky Creek Marathon and Half-marathonNesbit Park, Bartlett
ultrasignup.com
MARCH 14 Hero Dash 5KGateway Baptist Church, Atoka
racesonline.com
Serenity’s FootstepsAtoka United Methodist Church, Atoka
racesonline.com
MARCH 15 Germantown Half Marathon and Mayor’s Cup 5KGermantown Athletic Club, Germantown
germantownhalfmarathon.racesonline.com
MARCH 21 Race for the Summit 4-MilerUT College of Pharmacy, Memphis
raceforthesummit.racesonline.com
The Healing Races of Whitehaven 5K/10KThe Healing Cathedral Church, Memphis
racesonline.com
Jackson Culley Mito-What? 5KUSA Stadium, Millington
racesonline.com
Race for Recovery 5KMississippi River Greenbelt Park, Memphis
racesonline.com
Daffodil Dash 3-MilerMemphis Botanic Garden
memphisbotanicgarden.com/ddregister
MARCH 22 Kosten Foundation Kick It 5KShelby Farms Park, Memphis
kickit5k.racesonline.com
MARCH 27 Help for Hope 5KThe Hope House, Memphis
racesonline.com
MARCH 28 Raise Hope 5KTrustmark Building on Poplar, Memphis
raisehope5k.kintera.org/
In His Steps 5KChrist United Methodist Church, Memphis
cumcmemphis.org
Pray, Race and Yell for a Cure WalkShelby Farms Park, Memphis
racesonline.com
The Glo-Run MemphisShelby Farms Park, Memphis
theglorun.com/Memphis
MARCH 29 Wolfman DuathlonShelby Farms Dog Park, Memphis
racesonline.com
COMING UP
4
IN APRIL
11
17
19
MARCH CALENDAR OF EVENTS
RACING
3Good Health
aCrossTown 5KBartlett United Methodist Church, Bartlettacrosstown5k.racesonline.com
FedEx St. Jude Classic Fairway 5KTPC Southwind, Memphisfairway5k.racesonline.com
Opening Eyes to AutismGibson Guitar Factory, Memphisopeningeyestoautism.racesonline.com
Earth Day 5KShelby Farms Parkearthday5k.racesonline.com
4 Good Health
Grab some dumbbell weights and get awe-some arms with these
single-limb exercises, which promotes balance, proprio-ception and trunk strength. A couple of these exercises also employ the use of a Swiss Ball, which can be purchased online or at a sporting goods store. For each exercise, do two sets of 12 on each arm.
AWESOME ARMS
work it out step-by-step moves for a healthy body
Demonstrations by Nanette Farris of Fundamental Fitnessphotos by Jason Terrell
Get in half-kneeling position on knees
Lift arm forward for
12 reps
Lift to the side for 12 reps
lw
lw
l
w
Half-kneeling front and side dumbbell raisesl
w
l
w
Single-arm chest presses
Place head
on Swiss
Ball
lElbow should bend to 90 degrees w
Perform single-arm chest pressRepeat 12 times for each arm
5Good Health
Stand on one leg, bend forward
Single-arm row
With opposite arm, perform a row while
maintaining balance
lw
l
w
Remember to maintain your balance
l
Single-arm tricep kickbacks
Place one knee on the Swiss Ball
Perform a tricep kickback with opposite arm
After 12 reps, switch arms and knees
l
wl
lw
Memphis doesn’t have a rep-
utation as a healthy food
destination, but business
owners Nick Harmeier and
Rick McCracken of Ultimate Foods are
working to change that.
“We got together a few years ago and
were talking about how great it would be
to have an option for healthy fast food,”
said Harmeier. “And that just didn’t exist
here.”
A little over a year ago, Ultimate Foods
began operating as a way to provide
fresh, healthy meals to Memphians.
The restaurant, certified by Project
Green Fork, prepares fresh meals daily
and delivers food weekly to customers.
There’s also a storefront location in Cor-
dova and a vending service downtown
where people can pick up meals to go.
The Ultimate Foods menu is viewable
online, with an offering of fresh meals
for breakfast, lunch, dinner and snacks.
Customers who sign up for a meal plan
can have a week’s worth of meals de-
livered to their doors on Sundays. The
meal plans include 20 to 25 dishes and
range from $125 to $152. Customers
also can pick
up a healthy
meal at the
store for about
$7. Each meal
is packaged
and displays
detailed nutri-
tional and ca-
loric informa-
tion.
“We’ve tried to make it as easy as
possible for people to eat fresh, healthy
food,” said McCracken. “It doesn’t get
much easier than this.”
Meals available from Ultimate Foods
include eggs ranchero for breakfast,
chicken stir fry for lunch, almond crusted
salmon for dinner and even something
sweet — such as a red velvet cupcake
for a snack.
Ingredients are king at Ultimate Foods.
Carbohydrates are chosen according to
their levels on the
glycemic index and
the meal plans aim
for a balance of 40
percent protein,
40 percent car-
bohydrates and
20 percent fat.
The small-sized
meal plan rings in
at about 1,200 to
1,500 calories per day while the regular
size contains 1,600 to 1,850 calories per
day. Customers are urged to come in for
a quick consultation to discover which
meal plan size best meets their needs.
“We want to help people create health-
ier eating habits,” said McCracken. “And
the most important thing is to stick to it.
It’s amazing the difference that a change
like this will make.”
For more information, visit goultimate-
foods.com or call 901-207-5337.
6 Good Health
cover story Ultimate Foods restaurant meals
Ultimate in healthy, fast Foods
By Sara P. Shirley
Pre-made meals from Ultimate Foods make it easy to eat healthy on the go. Dishes such as the salmon cakes with broccoli and carrots are ready to be put in the microwave for a few minutes. Other ready-to-go dishes include the Super Salmon (top right) and the beef tender-loin salad.
Photo by Jason R. Terrell
Fresh meals packaged with busy lifestyles in mind
7Good Health
From the pizza loaded with
pepperoni to the bag of
chips in your lunchbox,
high sodium foods are a staple of
the American diet. In fact, many
Americans consume 3,400 mil-
ligrams of sodium per day, which
is double the American Heart
Association’s recommendation
of 1,500 milligrams.
Diets high in sodium are
linked to an increase in blood
pressure and a higher risk for
heart disease and stroke. Car-
diovascular disease continues
to be the No. 1 cause of death
in all Americans, and stroke is
the fifth leading cause of death
and a top cause of long-term
disability.
The American Heart Asso-
ciation estimates that if the U.S.
population reduced its sodium
intake to the recommended
1,500 milligrams per day, there
would be savings of more than
$236 billion in health care spend-
ing and a 25.6 percent decrease
in the prevalence of high blood
pressure. That would be a huge
impact on the Memphis area,
where one in three residents
suffer from high blood pressure.
Sodium reduction is easier
than many may think. Follow
these simple tips when making
food decisions to help keep you
on track for a heart-healthy diet.
healthy eating high sodium intake linked to health issues By Lori Simpson Pope
Reduce your salt intake with these helpful tips
WATCH OUT FOR THE SALTY SIX
The list of the Salty Six includes:
breads and rolls, cold cuts and cured
meats, pizza, poultry, soup and sand-
wiches.
“In many cases, one slice of bread is a
serving,” said Christy Davis, a registered
dietitian with Baptist Memorial Hospital-
Memphis. “If one slice of bread has 140
milligrams of sodium and you are making
a sandwich, you are really getting 280
milligrams from the bread alone.”
Deli meats are also notoriously high
in sodium, especially those that are pre-
packaged.
“For a healthier alternative, choose
fresh-cut deli meats. There are also
some deli counters that ofer low so-
dium meats and cheeses, which can
contain up to 30 percent less sodium
than the regular product.”
READ NUTRITION LABELS
“Compare several diferent types of
the same item to see which brand has
the lowest sodium content,” Davis said.
“Look for items that contain less than
140 milligrams per serving and try to
limit foods that contain more than 400
milligrams of sodium per serving.”
Canned foods like beans and toma-
toes, prepared salad dressings and
condiments can contain high levels of
sodium. Look for low sodium options.
Sodium can also go by many diferent
names. Key ingredients to look for are
salt, sodium benzoate, disodium and
monosodium glutamate (MSG).
CREATIVE IN THE KITCHEN
“Basil, curry powder, onion powder
and parsley can be great additions to ish
and lean meats along with a squeeze of
fresh lemon, lime or orange,” Davis said.
“Chives, garlic and dill can also add zesty
lavor to side dishes and soups.”
Making small changes in your sodi-
um intake will help you to drastically
reduce your sodium consumption over
time. For more information on how
to cut sodium from your diet, visit
heart.org/sodium.
About the author
Lori Simpson Pope is the communications director
for the American Heart Association-Memphis.
8 Good Health
outfitter shape up in style
SPRING 2015
FASHIONfit to flatterHot fashion trends for this Spring include one-shoulder dresses, gingham prints, colorful suedes, Obi belts and tailored shirtdress-es. Here are few examples of runway-inspired wearables that would be great additions to any-one’s collection.
Karen Millen colorful shirtdressLast year, over-sized boyfriend-style shirt-dresses were all the rage, but designers brought waists in this season for a more tailored, feminine look.
$140
Leather Obi beltJapanese-style Obi sashes are the belts of choice for many designers this season and can be used to dress up an outfit while also creating a flattering silhouette. Choosing the style in leather rath-er than silk adds a modern twist.
q$178neimanmarcus.com
us.karenmillen.com
9Good Health
Halston Heritage suede mini dress in midnight blueColorful suede pieces were paraded down the runway in spring fashion shows, cementing suede as a year-round fabric.
$140
Michael Kors long one-shoulder dressBare shoulders are back in style and were seen on the runway both in formal wear and casual dress for this season.
$131farfetch.com
Watch for this print to spring
up everywhere this season.
$20shop.mango.com
theoutnet.com
Gingham shorts
How Did 12
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10 Good Health
In some respects, the list of rules
posted in the classroom is similar
to lists found in many professional
kitchens — instructing employees
to wash their hands, wear aprons, refrain
from any horseplay and adhere to the ap-
propriate dress code.
Some of the rules in Youth Village’s Food
With Class Program, however, are a bit
broader in scope: Show respect, don’t use
profanity, take turns (with room chores) and
— perhaps most important — always be
professional.
The blend of workplace-specific guide-
lines and general keys to success is a per-
fect illustration of the ultimate goal of the
vocational program, which is to provide its
young participants with hands-on experi-
ence in the service industry while also arm-
ing them with valuable life skills for the future.
“My hope is that when they leave the pro-
gram, they’ll have the skills to go out and get
a job,” said Anne Coggin, director of educa-
tional services for Youth Villages. “But we’re
also teaching them things that will stand in
good stead no matter what they do. Show-
ing respect, working as a team, being able
to get along with people — those are the
secrets to success in any line of work.”
Youth Villages serves emotionally and be-
haviorally troubled youth and their families
in 12 states through a variety of programs,
including in-home treatment, transitional liv-
ing, residential programs, mentoring, foster
care and adoption services, among others.
At the moment, Food With Class is only
offered at the residential treatment center
at Youth Villages’ Bartlett Campus. The
program, which was funded through a
grant from Memphis Catholic women’s
association Madonna Circle, is open to
Youth Villages residents who are 14 and
older and operates like a catering com-
pany. Participants are paid wages for up
to 20 hours of work a week. As with “real-
world jobs,” the interested youths have to
undergo a lengthy application process for
a coveted spot in the popular program.
“They learn how to answer a job posting
ad and fill out an application. Then their treat-
ment team and counselors have to approve
them. They also have to meet academic stan-
dards set by the school’s principal, and then
FOOD with CLASS
Pia Mitchell discusses serving etiquette with a youth at Youth Villages’ Bartlett Campus. Mitchell works with youth in the Food with Class program.
mentoring kids Youths learn etiquette lessons By Erinn Figg
Program teaches Youth Villages kids vital life lessons
11Good Health
I’m the last stop — they have to interview with
me,” Coggin said. “I’m the hardest person
they interview with, and I give them the same
interview I give my own employees.”
Once in the program, the students learn
basic food preparation techniques and mas-
ter recipes of various skill levels. They serve
as caterers for Youth Villages events as well
as activities in the Memphis community.
“People here in the community are so
good to us,” Coggin said. “Our kids present
themselves well, and they really do want
to learn. Other people recognize that and
want to give them an extra hand.”
Coggin said none of the program’s goals
could be accomplished without the talents
of Youth Villages vocational coordinator
Pia Mitchell. Six years ago, Mitchell was
working as one of the cooks in Youth Vil-
lages’ cafeteria when Coggin recognized
her potential and pulled her to teach the
class. Now, Mitchell is teaching during the
day and working toward a business degree
from Strayer University in the evenings.
“It is so fulfilling, so very rewarding,”
Mitchell said. “When I first got this job, I
was all over the place, didn’t quite under-
stand the dynamics, asked a lot of ques-
tions. I knew I liked to cook, but Ms. Coggin
saw something in me that was bigger than
cooking, the passion that I have. To touch
these kids and help them grow — it’s very
emotional. We’re like a family.”
In addition to teaching cooking skills,
menu planning and catering logistics,
Mitchell incorporates field trips, guest lec-
turers and even public speaking into her
curriculum. She expands students’ palates
by taking them to ethnic restaurants. She
takes them behind the scenes at restau-
rants such as Interim to watch the daily rou-
tines of real-world chefs. And the students
often are required to speak to groups.
“They’re nervous, but each time they get
better. Being able to be comfortable, to talk
to people, to communicate is so important,
particularly because of their backgrounds,”
Mitchell said. “By nature, they are quiet and
subdued. I think cooking helps them come
out of their shells and more into life, to get
to know more of the world, to open them
to new experiences.”
TALENT FOR HIREThe Youth Villages’ Food With Class cooks are available for catering opportunities and adhere to high service standards under the supervision of Anne Coggin and Pia Mitchell. The program also welcomes assistance from local chefs as guest speakers or ield trip hosts. For inquiries, contact Jennifer Judge at 901-251-4826. To learn more about Youth Villages, visit youthvillages.org.
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12 Good Health
healthy peer pressure
#memfit
photo by
Nathan Berry
SPORT Ballet primarily, but I enjoy x-training with yoga,
swimming, biking and kayaking.
SUPPORT My family on both sides — the Chandler’s
and the Lee’s.
WHY I DANCE Dancing has been a lifelong passion
and vocation. It has afforded me a life of adventure, travel,
meeting wonderful and interesting people, self-expression,
ministry and good health!
ROLE MODEL My mother, Jeanarta, whose energy is
boundless, smile is infectious and loving acts are brave and
ceaseless.
BRAGGING RIGHTS My signature is on a wall inside
the Orpheum Theater (“The Lion King”) and my pic has been
on billboards along I-95.
POWER SONG “Wanna Be Startin’ Somethin’” by
Michael Jackson
FITNESS GOAL To remain injury free.
FAVORITE GEAR My Nike sneakers and my bike.
NOBODY KNOWS I’m a bit of a tomboy, so I’m up for
anything that the boys do. Wrestling, anyone?
FIT TIP I cook and eat at home as much as possible. I
keep healthy snacks in the car, like raisins or nuts to defend
myself from fast-food sneak attacks. The drive-thru situation
here is crazy; from barbecue ribs to fancy coffee, to salads
posing as a healthy option, it’s a minefield out there.
CELEBRITY CRUSH Morris Chestnut
GUILTY PLEASURE Red wine and chocolate. So
cliché, right?
Brandye Lee36 Professional dancer at Collage Dance
Collective, certified yoga instructor
NEXT
UP
Collage’s Spring concert,
“Déjà Vu” at Playhouse on
the Square this April. See
you at the ballet!
13Good Health
Is acid reflux preventing you
from eating your favorite
food or enjoying a night
out? Acid reflux, or GERD, can
hit at any time and can be really
inconvenient. If left untreated,
acid reflux can result in more
serious and complicated dis-
eases. The good news is that it
is treatable. People with GERD
experience symptoms such as
heart burn, regurgitation, vomit-
ing, difficulty or pain with swal-
lowing, worsening dental dis-
ease, Laryngitis or hoarseness.
Acid reflux occurs when acid-
ic gastric contents flow back in
to the esophagus and/or the
mouth. Acid reflux normally oc-
curs in all individuals; however, it
becomes GERD when it causes
bothersome symptoms and
causes injury to the esophagus.
The amount of acid reflux
to cause GERD varies. When
symptoms persist, patients
should seek medical advice.
Many serious complications
can arise if acid reflux is not
adequately treated, and include:
Ulcers
Ulcers can form in the esophagus
and result in severe bleeding.
Esophageal stricture
Persistent reflux can cause the
esophagus to scar and narrow.
Barrett’s Esophagus (BE)
Normal esophageal cell lining can
be replaced by different abnormal
cell types.
Esophageal Cancer
Barrett’s Esophagus, once de-
veloped, is a major risk factor in the
development of esophageal cancer.
The risk of esophageal cancer is 30
times higher among people with Bar-
rett’s Esophageal.
Mild symptoms can be con-
trolled by lifestyle modifications
such as avoiding certain foods
including caffeine, carbonated
drinks, chocolate, alcohol and
fatty foods. Other measures
which can help include reduc-
ing weight, quitting smoking
and avoiding large, late meals.
What you should know about acid relux (GERD)
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.
your health GERD is a treatable problem
WADE CLAYTON, DDSDREWMEFFORD, DMD
1329 Cordova Cove • Germantown • 901-509-28232705 Appling Road • Memphis • 901-388-9110www.TheMemphisDentist.com
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14 Good Health
FAVORITE SPORT Baseball,
because it’s really fun to play!
MYSELF IN FIVE WORDS
Athletic, responsible, happy, smart,
compassionate
IF I COULD CHANGE ONE
RULE IN MY SPORT, IT
WOULD BE Use tennis balls in-
stead of baseballs, which will make the
balls fly farther.
MY BIGGEST FAN(S) Dad and
mom
I KNOW HOW TO TEACH
OTHERS TO See the glass half full.
IF I COULD LEARN
SOMETHING NEW NEXT
WEEK, I WOULD CHOOSE
How to play shortstop better, so that I
can play that position more.
MY ROLE MODEL Christ, my
Lord.
GREATEST ATHLETIC
ACHIEVEMENT Best Offensive
Player, USSSA Little League World
Series 2013
GREATEST SCHOLASTIC
ACHIEVEMENT Straight A’s in all
subjects from K-present grade.
GOALS Keeping A’s in school;
growing more in Christ; be stronger
(physically).
WHEN I GROW UP, I WANT
TO BE An MLB player with a fre-
quently practiced hobby of photography.
FAVORITE PLACE Beach
FAVORITE GEAR Nike Elite Bas-
ketball shorts (oversized!)
FAVORITE MOVIE “God’s Not Dead”
FAVORITE SONG “The Saints”
by Andy Mineo
FAVORITE HEALTHY SNACK
Trail mix
#healthchampgrowing strong
RussellDogwood Elementary School
Joshua Charles
11
15Good Health
science and research advancements in the health care field By Sara P. Shirley
More than half of Americans
over age 60 will experience some
form of Osteoarthritis — the most
common form of arthritis — in
their lifetime. Osteoarthritis, or
OA, is sometimes called “wear
and tear” arthritis, as it involves
the breakdown of cartilage over
time. OA occurs in the joints,
most commonly in knees, hips
and hands.
Treatments for OA have lagged
behind those for inflammatory
arthritis, but an assistant profes-
sor at the University of Tennessee
Health Science Center recently
has received a grant to support
a new research project on the
subject.
Hongsik Cho, who works in
the department of orthopaedic
surgery at UTHSC, is working
on a new drug delivery system
utilizing small packets called “na-
nosomes.” In the early stages
of Osteoarthritis, damage is of-
ten caused to one of the main
components of knee cartilage,
called type II collagen. Cho’s na-
nosomes, which contain drugs
and fluorescent dye, bind to type
II collagen. Thus, the nanosome
technology can specifically target
and treat damaged cartilage.
“This (nanosome technology)
will deliver high concentrations
of the therapeutic agent locally
where it is needed and prevent
its general distribution,” Cho said
in a news release. “If successful,
this should aid in reducing general
undesirable effects.”
Cho’s research project is titled
“Theranostic Nanosomes for
Osteoarthritis” and supported
through a $130,808 grant award
from the William and Ella Owens
Medical Research Foundation.
Local professor launches Osteoarthritis research projectHongsik Cho, an assistant professor at the University of Tennessee Health Sci-ence Center, is working on the develop-ment of a new treatment for Osteoarthritis.
PHOTO COURTESY
OF UTHSC
1225 Madison Ave., in the Midtown Medical District
901-722-3250www.eyecentermemphis.com
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Visit the area’s largest collection of fashion eyewear including the latest in designer brands.
More than a thousand
runners are expected
to hit the pavement in
Germantown on March 15 to
run in the 17th annual German-
town Half Marathon and the
30th annual Mayor’s Cup 5K.
Of the 1,700 to 2,000 people
who participate in this annual
event, only about 500 run the
5K. The races benefit the Spe-
cial Olympics and also serve to
promote the city of German-
town.
Runners wind through Ger-
mantown neighborhoods and
scenic landscape, with long
stretches along Kimbrough
Road, Dogwood Road, Wolf
River Boulevard and Farming-
ton Boulevard. Residents along
the race route participate by
cheering along the runners. The
route includes six aid stations.
Both races begin and end at
the Germantown Athletic Club,
and runners are allowed to use
the facility for a post-race show-
er. The prize purse for the half-
marathon is $6,400. It’s $400
for the 5K.
All event participants will re-
ceive race shirts and finishers
medals. Post-race fare will be
provided by Jim ‘n Nick’s bar-
becue.
Race director Brent Barrett,
of Start 2 Finish Event Man-
agement, said the 5K is one
of the longest-standing races
in Germantown and the half-
marathon is the only one of-
fered in the city. Start 2 Finish
will use the Jaguar Electronic
Timing System for the races,
which will happen rain, snow
or shine. For more information,
visit germantownhalfmarathon.
racesonline.com.
16 Good Health
RA
CIN
G SPOTLIGHTGermantown Half Marathon
and Mayor’s Cup 5K
by
Sara P. Shirley
BRANDON DILL/SPECIAL TO THE COMMERCIAL APPEAL
Runners, including Koko Abdusalan (center) line up at the start line last year for both the 29th annual Mayor’s Cup 5K and the 16th annual Germantown Half Marathon. More than 1,800 runners braved rainy weather to participate in the two races. Organizers anticipate raising around $3,000 for the Special Olympics at this year’s races on March 15.
GH: What is a Paleo diet?
Grant: The Paleo diet, or “Paleolithic
Diet,” was originally modeled around the
hunter-gatherer lifestyle — a lifestyle that
produced fit human beings void of the
chronic diseases that plague us today
(diabetes, obesity, hypertension). At Iron
Tribe, our focus is not on the historical
aspects, but the use of such a diet to help
us perform better inside and outside of
the gym. The focus of the diet is a foun-
dation of colorful fruits and vegetables,
quality meats, nuts and seeds.
GH: What kinds of food do you eat
on a Paleo diet?
Grant: The foundation of the diet is
getting in plenty of nutrient-dense fruits
and vegetables. Any nutrients we miss
after that are covered by meat, fish and
eggs from quality sources. Cows were in-
tended to eat grass, so we push for beef
from grass-fed cows. We avoid grains,
legumes, soy, dairy and, of course, sugar
and processed foods. We’ve found that
these foods produce inflammation in
most bodies, and we’ve seen the best
results when our athletes can find ways
to cut them out.
GH: How does it work?
Grant: The aim of our diet is to cut out
as many inflammatory foods as we can,
and to reintroduce nutrient-dense, quality-
source foods. We do this through cutting
out most grains, sugars, and processed
foods (to name a few), and emphasizing:
1. great vegetables like spinach and as-
paragus, 2. quality meats like grass-fed
beef, and free range chicken and eggs
and 3. encouraging more Omega-3 fats
from sources like fresh-caught fatty fish or
even fish oil supplementation.
GH: Why do you prefer this diet?
Grant: We’ve seen firsthand the Pa-
leo diet work with the broadest spec-
trum of athletes, regardless of their
goals. You want to lose weight? Try
the Paleo diet. You want performance
gains? Try the Paleo diet. If you are con-
sistent with eating Paleo, you do not
have to worry so much about counting
calories, the reason being that a lot of
the Paleo foods keep you fuller longer.
We’ve seen especially strong results
when it comes to losing weight while
17Good Health
health fads the truth behind the trends
maintaining lean mass. We can also
attribute a lot of chronic inflammatory
issues being cleared up thanks to the
removal of inflammatory foods — issues
like tendinitis, arthritis, abdominal pain,
sinus congestion, etc.
GH: What kind of results have you
seen in yourself, or with those at your
gym, after going Paleo?
Grant: The most consistent results
have been weight loss and improved
body composition. The Paleo diet for
me, personally, has improved my re-
covery from workout to workout. I’ve
also found that I now sleep like a baby.
Improved skin, increased energy and
stronger joints have not been uncom-
mon results in our athletes either.
GH: How do you help your members
stay consistent with the Paleo diet?
Grant: We offer our InnerFire meal
plan that is exclusive to our members. Our
partners at Wholefoods Market create a
new breakfast, lunch and dinner menu
each week. The meals are 100 percent
Paleo, affordable and delicious.
DIET PLAN
A Good Health Q&A with
Paleo Diet aficionado Grant
Cox of Iron Tribe Fitness
Photo by
Jason R. Terrell
Food
prepared by
Whole Foods
for Iron
Tribe,
Memphis
CAVE MAN
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901.351.6937
18 Good Health
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.
food clues honest nutrition advice for overall health and peace with food
Imagine looking at a juicy hamburg-
er that is piled high with cheese,
avocado, veggies and all the fixin’s.
While thinking about how delicious
the burger looks, you approach it with
one major reservation and ask yourself
the tough question: “How in the world
am I going to wrap my mouth around
that first bite?” You may have a similar
feeling when it comes to achieving a
healthy lifestyle.
March is National Nutrition Month®,
and this year’s theme is “Bite into a
Healthy Lifestyle.” When it comes to nu-
trition, it is difficult to know how to begin
the journey toward healthier eating habits
and easy to “miss the forest for the trees”
as the proverbial saying goes, especially
when we are overwhelmed with mixed or
distorted messages about nutrition and
overall health.
You wouldn’t give up your hopes
of eating that burger just because it
seemed too big, would you? Don’t give
up on a healthier lifestyle either! While
it’s easy to get bogged down wonder-
ing about all the details, take a step back
and focus on the big picture in order to
determine what’s most important and
where to set your first goals when it
comes to nutrition.
BITE BITETake small steps, set goals to achieve healthier lifestyle
by
19Good Health
Focus on real foodAt Schilling Nutrition Therapy, we define real food
as anything that can be grown or killed. You can’t
get much more straightforward than that definition.
Are you eating primarily real food or pro-
cessed food prod-
ucts? Sometimes
a healthy lifestyle
can be as simple
as getting back to
the basics when it
comes to food selection.
Find a balanceA healthy lifestyle does not mean thinking in terms
of absolutes: all or nothing, good or bad, and
“should” or “shouldn’t.”
Rather than only having
two options, there are
many more choices that
fall somewhere within
the spectrum. Finding
balance means choos-
ing nutrient-rich, real
foods most of the time
and sometimes selecting
foods you enjoy regardless of nutrient quality.
t
t
Foster progress, not perfectionHow do you define progress? Progress toward a
healthy lifestyle is not always related to the number of
pounds lost or the amount of willpower exhibited. No
one’s diet or lifestyle will ever be perfect, so try not to
judge or be too hard on yourself.
t
Remember that habits take time to form and sometimes even longer
to break; therefore, the journey to a healthy lifestyle requires patience
and acceptance of where you are in the process. How do you “eat an
elephant,” enjoy a burger or achieve a healthy lifestyle? Take one bite at
a time, setting realistic goals in order to yield satisfying, lasting results.
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20 Good Health
Recipe copyright © 2014 American Heart Association. This recipe is brought to you by the American Heart Association’s Simple Cooking with Heart ® Program. For more simple, quick and affordable recipes, visit heart.org/simplecooking
good food wholesome recipes and nutrition tips from the American Heart Association
This Simple Cooking with Heart recipe is the best of both worlds — chicken Parmesan, eggplant Parmesan and pasta, rolled into a tasty meal where the slow cooker does all the work.
Chicken Parmesan with Eggplant Angel Hair Pasta
INGREDIENTS1 medium eggplant, peeled,
finely chopped
Cooking spray
28 oz. canned, no-salt-
added, crushed mushrooms,
(1 can)
1 Tbsp. salt-free Italian
seasoning
PLUS
1/4 tsp. salt-free Italian sea-
soning, divided
2 lb. boneless, skinless
chicken breasts (2 large
chicken breasts), all visible fat
discarded
1/8 tsp. salt
1/8 tsp. ground black pep-
per
12 oz. packaged, whole-
wheat angel hair pasta, bro-
ken into quarters (1 package)
2 Tbsp. Parmesan cheese
1/4 cup shredded, fat-free
mozzarella cheese
DIRECTIONS
Peel the eggplant and then finely chop it into small
pieces, about 8 cups.
Coat the bowl of a large slow cooker with cooking
spray. Then, add chopped eggplant, crushed toma-
toes, and 1 tablespoon Italian seasoning into the slow
cooker bowl. Use a spoon or spatula to combine.
Add chicken breasts into the slow cooker, snuggling
them into the tomato and eggplant mixture. Sprinkle
remaining ¼ teaspoon Italian seasoning, salt, and
pepper onto the chicken. Set the slow cooker to cook
low for 7 to 8 hours or high for 3 to 4 hours.
When almost ready to serve, remove chicken from
slow cooker onto a plate, along with ½ cup tomato-
eggplant sauce. Break the angel hair pasta into
quarters and stir pasta into the tomato sauce. Add
chicken back into the slow cooker on top of pasta,
pouring that ½ cup tomato-eggplant sauce over
chicken. Top with Parmesan and mozzarella cheese.
Cover and cook until pasta is done, about 15 to 25 min-
utes. (Note that the pasta will cook on the quicker side
if the slow cooker is on high heat versus low heat.)
Cut each chicken breast into 3 portions and serve
with eggplant pasta.
Additional Tips
l
l
l
l
l
Cooking Tip: When using a slow cooker, always place what will take the longest to cook on the bottom near the heat source. In this case, the eggplant takes longer to cook than the chicken. Health tip: Many spice blends contain added salt, so it is important to look for a salt-free Italian spice blend.
Calories 357
Total Fat 5.0 g
Saturated Fat 1/3 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.9 g
Monounsaturated Fat 1.4 g
Cholesterol 99 mg
Sodium 355 mg
Carbohydrates 37 g
Fiber 9 g
Sugars 7 g
Protein 42 g
Per Serving