good health memphis
DESCRIPTION
August 2014: The Pregnancy IssueTRANSCRIPT
AUGUST 2014
MEMPHIS
Why Memphis is
‘Over the
Moon’ for
cloth diapers
the
issue!Pregnancy
5 Quick BOSU-Ball Exercises
Prenatal YogaWhat’s the Benefit?
August 2014 4 Over the Moon
8 Movements Made for Mommy to Be
11 Happy Birth Days
15 How Pregnancy Affects Neurological Disorders
16 Fit To Travel
departments 7 Outfitter: Fit to Flatter
15 Ask Corey
18 Work it Out: BOSU Ball
21 Memfit: Roland Woodson Jr.
22 Racing Calendar
23 Food Clues
24 Good Food: Bacon Mushroom Mac and Cheese
cover story Movements Made for Mommy to Be
16 21
24
8
4
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
In 2011, Shelby County welcomed 14,000 new faces into the world. However, families with young children are a minority in our community. In Memphis, only 33 percent of households have children and in the suburbs, the number is a bit higher at 41 percent. This is why I think it’s important to take a little time to shine a light on some of latest pregnancy trends in the community. A data book produced each year since 2006 by the Urban Child Institute shows a lot of encouraging information for our area. Infant mortality is down, teen pregnancy numbers are declining, smoking during pregnancy remains low, the number of mothers receiving no prenatal care is declining and the initiation of breastfeeding is increasing,
On the other end of the spectrum, excessive weight gain during pregnancy is presenting a serious risk to mothers and infants in our area. In her regular nutrition column, Leslie Schilling talks about why the myth of “eating for two” is bad for mother and child, and she offers up healthy ways to think about nutrition during pregnancy. Because exercise and nutrition go hand in hand, we also took a look at prenatal yoga—a popular choice for many a Mid-South mom.
Research tells us that maternal depression is a threat to early childhood development, and writer Erinn Figg took a look at relatively new practice in Memphis—that of postpartum doulas—which has been shown to combat maternal depression.
We also have a fun feature on Germantown mom Courtney Moser, who decided to open her own cloth diapering business when she saw a need in the market following the birth of her son, Matthew, two years ago.
And as always, we’ve got regular fitness features that work for everyone, including advice from a local personal trainer, exercises to try at home, spotlights on fit Memphians and a great, heart-healthy recipe to try for dinner this week.
I hope you enjoy this issue. Send me your thoughts by emailing me at [email protected].
To good health,
from theeditor
Sara P. ShirleyGood Health Editor
Erinn FiggCindy WolffJason Terrell
Leslie SchillingCorey KleinMichael Lander
Lisa BurchNathan Berry
MEMPHIS
When Courtney Moser was pregnant with her first child,
she knew she wanted to put him in cloth diapers. When she found there wasn’t a brick and mortar store in Memphis that sold them, she decided to open one herself—in her living room.
“Sometimes people are nervous when they plug the address into their GPS,” laughed Moser, a 30-something mother of two. “They call because they think they’re lost. They wonder, ‘Is she going to pull a box of diapers out from behind her couch?’”
Moser is among a growing number of parents who are choosing to swap disposable diapers for cloth. While some are motivated by the relatively greater environmental impact of disposables, Moser said, “most moms are like me — they want to save money.”
Additionally, said Moser, some parents choose cloth because their babies have sensitive skin.
“They are literally in tears because their babies have such horrible rashes and their doctors have said they can’t use disposables anymore,” Moser said. “For whatever reason they’re doing it, I get to help them, and that feels good.”
Before opening Over the Moon Diapers in her Germantown home, Moser was a corporate accountant, travelling frequently and working long
Over The MoonThe tale of a Germantown mom turned diaperpreneur
Story by Kathryn Justice LeachePhotos by Brandon Dill
hours. She always knew she wanted to cloth diaper her children like her mother, Janice Bogott, had done with her and her two siblings, but she quickly learned that reusable diapers had come a long way since the prefold and safety pin days. She spent hours researching the various styles and brands online but was frustrated because you “can’t see them, can’t touch them,” she said.
She said she ended up hating the ones she had selected once she actually started using them on Matthew, born January 2012. When she bemoaned the lack of in-person shopping opportunities to her mother, Bogott suggested the new
mom open such a store herself. While she was initially dismissive of the idea, it wasn’t long before Moser was back online researching cloth diaper retail sites in cities comparable in size to Memphis. She found that many of them, such as Oklahoma City, had home-based diaper stores. Partnering with Bogott, also of Germantown, Moser had a business license by spring 2012 and by July 2012 Over the Moon Diapers was open to the public three days a week.
For Memphis-area families interested in cloth diapering, Over the Moon is a game changer. Rachel Carder, a Memphis mom who cloth diapered her son, now
2 ½, had to spend hours researching diapers online as Moser had done. Though she was happy with her choice, she said, “I couldn’t shake the feeling that I was wasting hours of time that could have been saved if I had only been able to see all of the options laid out in front of me.”
Not only is it suddenly possible to browse the nearly overwhelming number of different types and styles of diapers in person, but Moser and Bogott themselves are invaluable resources.
Bogott, or “Crunchy Nana” as she is known at Over the Moon, teaches Cloth Diaper University on the first Monday evening of every month.
Over the Moon holds “Cloth Diaper University” on the first Monday of every month. For more information, visit www.overthemoondiapers.com.
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Courtney Moser said she decided to cloth diaper her son, Matthew, to save money. Sensing a need in the market, she opened a cloth diaper business out of her home in Germantown.
“She really goes through everything from A to Z,” Moser said. “She answers questions and breaks it down so people feel like it’s manageable.”
Over the Moon’s website — maintained by Moser, who taught herself web design — is also chock-full of information new cloth diapering parents will find useful, such as a rundown of laundering techniques and advice on building a functional stash of varieties and brands.
Perhaps the most unique offering is Over the Moon’s two-week diaper trial program. For a small fee, parents can sample select brands and styles of cloth diapers and return the styles they don’t want for a full refund if returned in the specified condition. They also offer a newborn diaper rental service.
While Moser hopes one day to move Over the Moon out of her living room and into its own space, she said she is waiting until the time is right.
“I’m not rolling in money, but hey, that’s ok,” Moser said. “I feel like we started our business on a laughable budget —we spent the most amount of money on our logo.”
Sure, the accounting gig paid better, but, as Moser points out, “You just realize —what is more money going to buy you? More toys to clutter up your house?”
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Emily Percer was no yogi prior to pregnancy. She found the practice
dizzying and “too breathy,” she said. But
after becoming pregnant with her first
child, Percer, 30, decided to follow up on
recommendations from both her doctor
and birthing class instructor. She gave
yoga a second chance.
After a quick online search she
found a night class offered once a week
at Evergreen Yoga Center in Midtown
Memphis. At 32 weeks into her pregnancy,
and some 21 weeks into her practice,
Percer said she’s gained a new respect
and appreciation for the exercise.
“It helps me relax and helps sideline
some of the discomforts I have,” Percer
said. “And I mean, this is my first time so I
am trying to do everything right.”
Percer’s prenatal yoga instructor,
Laura Allen, said many of her students
try yoga for the first time after becoming
pregnant. Allen has guided hundreds of
local women through the various stages
of pregnancy during her more than 10
years of teaching.
“We recommend that you don’t start
until you’re 11 weeks, and then you can
continue to practice until you’re due,”
Allen said. “One of the things I love about
teaching this class is seeing the bond
that forms between the women. They
share information with others who are in
Emily Percer, 30, began taking prenatal yoga classes at Evergreen Yoga Center in Midtown Memphis due to a suggestion from her doctor.
Emily Percer began taking classes with prenatal yoga instructor Laura Allen at 11 weeks and plans to continue through her pregnancy. Percer is seen here at 32 weeks.
Movements Made for Mommy to Be Story by Sara P. Shirley
Photos by Brandon Dill
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different stages of pregnancy. They offer each other support.”Benefits of the yoga itself, as cited by the Mayor Clinic,
include improved sleep, less stress, increased strength of muscles needed for childbirth and less lower back pain. The practice also teaches focused breathing and mental centering, which Allen said helps women prepare mentally for labor and delivery.
“Labor is labor,” Allen said. “We work on building stamina, building strength, increasing flexibility, opening the body to make room for the baby.”
In an effort to help women both before and after a baby, Evergreen has added a new class to the roster: postnatal yoga. Beginning on Fridays in August, the postnatal class will focus on rebuilding new mothers’ stamina and improving the tone of the abdominal and pelvic floor muscles.
Another popular post pregnancy option is the Mommy-Baby class, which is open to new moms and their babies from 6 weeks to 12 months old.
“We pride ourselves on catering to the wellbeing of women during all the stages of pregnancy,” Allen said. “But that’s not all we do. We have men’s classes, too!”
Prenatal poses are simply yoga poses that have been modified to accommodate a woman’s changing body during the various stages of pregnancy.
Prenatal YogaWhat’s the Benefit?Studies have suggested that prenatal yoga can:
• Improve Sleep
• Reduce Stress
• Lower Anxiety
• Increase Strength
• Increase Flexibility
• Build Endurance of Muscles Needed for Childbirth
• Lessen Lower Back Pain
• Decrease Nausea
• Decrease Carpal Tunnel Syndrome
• Decrease Headaches
• Lessen Shortness of Breath
• Decrease the Risk of Preterm Labor
• Decrease the Risk of Pregnancy-Induced Hypertension
• Decrease the Risk of Intrauterine Growth
RestrictionSource: mayoclinic.org
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
Pregnancy is an exciting time for expecting parents. Hormonal changes in the pregnant mother can impact herbody, both systemically and within the oral cavity. The changes which help nourish the developing embryo,
can have a dramatic effect on the bacterial flora which colonize the mouth. This can result in the outgrowth ofcertain species that may lead to increased swelling and inflammation of the oral tissues, as well as more “bleedingof the gums”. The term for this condition is “pregnancy gingivitis”. In order to ensure optimal prenatal care, it isrecommended that expecting mothers continue with routine dental cleanings to help diminish the bacterial load andpromote a healthy oral environment. The best time to have this performed during the pregnancy would be in thesecond trimester. The University Dental Practice provides services to restore and maintain oral health for all patients,including expecting mothers.
Dr. Sidney H. Stein, DMD, MS, PhD, is an Associate Professor in the Department of Periodontology at theUniversity of Tennessee Health Science Center, College of Dentistry. He is a Board Certified Diplomate of the
American Board of Periodontology. He received advanced training in Periodontology at the Eastman Dental Center/ University of Rochester and completed his PhD thesis in microbiology / immunology at the University of Rochester. Hecurrently serves as the Chair of the Masters of Dental Science Program at the University of Tennessee Health Science Center.
Some prenatal yoga poses are performed against a wall for added support. Here, instructor Laura Allen demonstrates a pose while Emily Percer follows along on the wall.
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
Pregnancy is an exciting time for expecting parents. Hormonal changes in the pregnant mother can impact herbody, both systemically and within the oral cavity. The changes which help nourish the developing embryo,
can have a dramatic effect on the bacterial flora which colonize the mouth. This can result in the outgrowth ofcertain species that may lead to increased swelling and inflammation of the oral tissues, as well as more “bleedingof the gums”. The term for this condition is “pregnancy gingivitis”. In order to ensure optimal prenatal care, it isrecommended that expecting mothers continue with routine dental cleanings to help diminish the bacterial load andpromote a healthy oral environment. The best time to have this performed during the pregnancy would be in thesecond trimester. The University Dental Practice provides services to restore and maintain oral health for all patients,including expecting mothers.
Dr. Sidney H. Stein, DMD, MS, PhD, is an Associate Professor in the Department of Periodontology at theUniversity of Tennessee Health Science Center, College of Dentistry. He is a Board Certified Diplomate of the
American Board of Periodontology. He received advanced training in Periodontology at the Eastman Dental Center/ University of Rochester and completed his PhD thesis in microbiology / immunology at the University of Rochester. Hecurrently serves as the Chair of the Masters of Dental Science Program at the University of Tennessee Health Science Center.
A thletes and even professionals know that a little guidance from a
great coach goes a long way. However, they’re not the only ones tapping into the wisdom of others who have been there, done that and done it well.
Several mothers in the Mid-South are hiring coaches, too. Genevieve Hill-Thomas is one of them. During and after the birth of her now 5-month-old daughter Gwendolyn, Hill-Thomas utilized the services of doulas. Doulas are trained professionals who provide physical, emotional and educational support to mothers before, during and after a birth.
Doulas typically fall into two categories, birth doulas and postpartum doulas, although there also are antepartum doulas who offer support during high-risk pregnancies, as well as an emerging category of doulas who care for the elderly and critically ill patients.
Hill-Thomas and her husband learned about doulas during a natural childbirth class taught by Sarah Stockwell of BirthMemphis Childbirth Education Services. Currently, there are more than a dozen birth doulas in the Mid-South and only two postpartum doulas.
“After hearing Sarah teach us about informed consent and the range of birthing choices available, I decided I really wanted an advocate during the birth to help me voice what I was and wasn’t comfortable with and also to explain any procedures to me that I didn’t understand,” Hill-Thomas said.
The word “doula” originates from an ancient Greek word meaning “a woman who serves.” While doulas are trained in
the physiology of birth, their role is not to give medical advice or take the place of an existing support system. Most commonly used by women who choose natural childbirth, the birth doula provides the necessary information to help an expectant mother prepare and carry out a birth plan. Present during the entire birthing process, she also helps facilitate communication between the laboring mother, her partner and her medical providers.
“The goal is to let women know there are options and choices you can make while you’re in the hospital,” said doula
Amy Coontz, owner of Cordova-based Your Birth Your Way Professional Doula Services (yourbirthyourway.weebly.com) and a mother of five. “You don’t have to just lie in the bed with monitors on, having contractions. My job is to make sure that my client is confident that her wishes are going to be heard.”
Coontz says women – including herself – sometimes get talked into epidural shots or induced labor that they later regret. A doula can help a mother stick to her original birth plan. Constant reassurance and coaching also can relieve pain and anxiety.
Happy Birth Days Story by Erinn Figg
Postpartum doula Beth Hayes, shown here with her son, Mitchell, 2, and daughter, Olivia, 5, has a background in social work that complements her role of coaching new mothers in the care of their newborns. While the role of postpartum doula is a popular one in other areas of the country, Hayes is one of only two postpartum doulas in Memphis. Photo courtesy of Beth Hayes.
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Memphis doula Amy Coontz helps her client Becky Bankart stay focused during a contraction while Bankart’s husband Hunter massages her back. Photo by Rochelle Talton, Celebrate These Moments Photography, celebratethesemoments.com.
Benefits of Having a Birth Doula
Several clinical studies cited by DONA International, the world’s premier doula organization, show the following advantages to having a doula present during birth:• Shorter labors with fewer complications
• Reduces negative feelings about the childbirth experience
• Reduces the need for labor induction, cesareans and other birth interventions
• Reduces the mother’s request for pain medications
First-time parents Genevieve Hill-Thomas and Stanton Thomas used a birth doula and a postpartum doula to assist them with the birth of new daughter Gwendolyn Anne Thomas. Photo courtesy of Genevieve Hill-Thomas.
Coontz was the birth doula for Hill-Thomas, who now gives her rave reviews.
“It was invaluable having her there because, as a first-time mom, once you get in the midst of the birthing process, you tend to forget what you’ve learned,” Hill-Thomas said. “Amy was wonderful at coaching me. And then when the doctor finally came in, it was a different doctor in the practice and she didn’t really know my birth wishes. Amy was able to tell her and work with her incredibly well.”
Dr. Heather Donato, an obstetrician and gynecologist at McDonald Murrmann Women’s Clinic in Germantown and an instructor at University of Tennessee Health Science Center, says she and many of her fellow doctors support the use of doulas.
“For many natural childbirth patients, I think a doula can be a great source of psychological support. She’s someone the patient trusts, she’s in the room with her
the whole time and she’s attended several births and can reassure the patient that what she’s experiencing is normal,” Donato said. “In my group, we don’t mind if our patients bring doulas as long as they’re not trying to interfere with any of our medical recommendations.”
Coontz’s doula services include an initial interview, two to four prenatal visits, 24-hour on-call services once the pregnancy reaches 37 weeks, continuous support during labor and one postpartum visit. Should a mother decide she needs more backup after the baby is born, she can opt for a postpartum doula, a decision Hill-Thomas also made.
A postpartum doula provides a new mother with education and support, usually during the first six to 10 weeks of a baby’s life. Besides teaching the essentials of new motherhood, she also can assist with newborn care and even meals and light housekeeping.
“It’s a huge period of adjustment for
these families,” said doula Beth Hayes,
owner of Memphis-based Homecoming
Postpartum Services (homecomingdoula.
com) and a mother of two. “I help guide
them through what’s normal.
“The biggest difference between a
Benefits of Having a Postpartum Doula
Research cited by DONA International, the world’s premier doula organization, show the following benefits from using a postpartum doula:• Parents feel more
secure and cared for
• Mothers have greater self-confidence
• Mothers have greater success with breast-feeding
• Fewer incidences of abuse
• Less postpartum depression (a good postpartum doula can spot the signs and recommend help as well as reduce stress that may lead to depression)
• Parents are more successful to adapting to new family dynamicsa
UNITED IN PURPOSE. COMMITTED TO EXCELLENCE.Numerous Specialists. Seven Locations. One Mission.
Gastro One and Memphis Gastroenterology Grouphave combined our strengths, our expertise and ourcommitment to unparalleled digestive care into asingular focus — you.
This newly minted partnership means more convenience,with seven locations spanning the Memphis metro area.It also means an expanded roster of some of the most
well-respected gastroenterologists, accompaniedby the latest advancements in diagnostic technology,treatment and prevention.
All of us at Gastro One are extremely excited aboutthis partnership and look forward to serving you withthe most personal and comprehensive digestive carein the Mid-South.
www.gastro1.com
It’s official!
1324 Wolf Park Dr.Germantown, TN 38138901.755.9110Michael S. Dragutsky, M.D.Farees T. Farooq, M.D.Rolando J. Leal, M.D.Randolph M. McCloy, M.D. (retired)Alan D. Samuels, M.D. (retired)John D. Ward, M.D.Robert S. Wooten, M.D.
2999 Centre Oak WayGermantown, TN 38138901.684.5500Daniel E. Griffin, M.D.W. Zachary Taylor, M.D.Ziad H. Younes, M.D.
8000 Wolf River Blvd.Suite 200Germantown, TN 38138901.747.3630Richard S. Aycock, M.D.Joseph G. Baltz, Jr., M.D.Alex E. Baum, M.D.Edward L. Cattau, Jr., M.D.Conar P. Fitton, M.D.Randall C. Frederick, M.D.Terrence L. Jackson, Jr., M.D.Michael J. Levinson, M.D.Myron Lewis, M.D.Christopher D. Miller, M.D.Bryan F. Thompson, M.D.T. Carter Towne, M.D.Gary A. Wruble, M.D.Lawrence D. Wruble, M.D.
7668 Airways Blvd.Building BSouthaven, MS 38671MS: 662.349.6950TN: 901.766.9490Christopher M. Griffith, M.D.William G. Hardin, M.D.Eric J. Ormseth, M.D.Geza Remak, M.D.
3350 N. Germantown Rd.Bartlett, TN 38133901.377.2111Raif W. Elsakr, M.D.James H. Rutland, III, M.D.David D. Sloas, M.D.Carles R. Surles, Jr., M.D., M.P.H.
1325 Eastmoreland Ave.Suite 365Memphis, TN 38104901.377.2111David D. Sloas, M.D.
76 Capital Way Cv.Atoka, TN 38004901.377.2111Raif W. Elsakr, M.D.James H. Rutland, III, M.D.Carles R. Surles, Jr., M.D., M.P.H.Bryan F. Thompson, M.D.
nanny or baby nurse and a postpartum doula is the nanny is there to be a childcare provider,” said Hayes. “I’m there to care for the mother.”
Hill-Thomas said Hayes made a huge difference in her and her husband’s lives, particularly because their parents live in other states and they had no local support system.
“You’re so worried about your child and there are so many things you haven’t learned, so to have Beth come over and assure you that yes, this is normal for a newborn and to give you information to make better decisions, it was a huge relief,” she said. “She would also come in, look around and
know exactly what we needed. The next thing we knew, the dishes were done, she fed us, she put new sheets on our bed and stocked our bedside table with water bottles and healthy snacks. It was fabulous.
“I highly recommend both types of doulas,” said Hayes, “and if we ever get pregnant again, I will not hesitate to call both Amy and Beth in a heartbeat.”
FOR MORE INFORMATIONRegional Resources:• BirthMemphis Childbirth Education
Services, 901-734-9735, birthmemphis.com
• Your Birth Your Way Professional Doula Services, 901-834-7310, yourbirthyourway.weebly.com
• Homecoming Postpartum Services, 901-412-1678, homecomingdoula.com
• Memphis Birth Collective, birth professionals community, memphisbirthcollective.com
National/International Resources:• DONA International (formerly Doulas of
North America), dona.org
• Childbirth and Postpartum Professional Association (CAPPA), cappa.net
• American Pregnancy Association on doulas, americanpregnancy.org/labornbirth/havingadoula.html
Memphis doula Amy Coontz welcomes baby Grayson Bankart into the world after successfully coaching her clients Becky and Hunter Bankart through his birth. Photo by Rochelle Talton, Celebrate These Moments Photography, celebratethesemoments.com.
UNITED IN PURPOSE. COMMITTED TO EXCELLENCE.Numerous Specialists. Seven Locations. One Mission.
Gastro One and Memphis Gastroenterology Grouphave combined our strengths, our expertise and ourcommitment to unparalleled digestive care into asingular focus — you.
This newly minted partnership means more convenience,with seven locations spanning the Memphis metro area.It also means an expanded roster of some of the most
well-respected gastroenterologists, accompaniedby the latest advancements in diagnostic technology,treatment and prevention.
All of us at Gastro One are extremely excited aboutthis partnership and look forward to serving you withthe most personal and comprehensive digestive carein the Mid-South.
www.gastro1.com
It’s official!
1324 Wolf Park Dr.Germantown, TN 38138901.755.9110Michael S. Dragutsky, M.D.Farees T. Farooq, M.D.Rolando J. Leal, M.D.Randolph M. McCloy, M.D. (retired)Alan D. Samuels, M.D. (retired)John D. Ward, M.D.Robert S. Wooten, M.D.
2999 Centre Oak WayGermantown, TN 38138901.684.5500Daniel E. Griffin, M.D.W. Zachary Taylor, M.D.Ziad H. Younes, M.D.
8000 Wolf River Blvd.Suite 200Germantown, TN 38138901.747.3630Richard S. Aycock, M.D.Joseph G. Baltz, Jr., M.D.Alex E. Baum, M.D.Edward L. Cattau, Jr., M.D.Conar P. Fitton, M.D.Randall C. Frederick, M.D.Terrence L. Jackson, Jr., M.D.Michael J. Levinson, M.D.Myron Lewis, M.D.Christopher D. Miller, M.D.Bryan F. Thompson, M.D.T. Carter Towne, M.D.Gary A. Wruble, M.D.Lawrence D. Wruble, M.D.
7668 Airways Blvd.Building BSouthaven, MS 38671MS: 662.349.6950TN: 901.766.9490Christopher M. Griffith, M.D.William G. Hardin, M.D.Eric J. Ormseth, M.D.Geza Remak, M.D.
3350 N. Germantown Rd.Bartlett, TN 38133901.377.2111Raif W. Elsakr, M.D.James H. Rutland, III, M.D.David D. Sloas, M.D.Carles R. Surles, Jr., M.D., M.P.H.
1325 Eastmoreland Ave.Suite 365Memphis, TN 38104901.377.2111David D. Sloas, M.D.
76 Capital Way Cv.Atoka, TN 38004901.377.2111Raif W. Elsakr, M.D.James H. Rutland, III, M.D.Carles R. Surles, Jr., M.D., M.P.H.Bryan F. Thompson, M.D.
P regnancy can affect many neurological disorders. Some may improve, others may worsen and sometimes, a neurological disorder
will make its first appearance during pregnancy. I advise my patients to use folic acid, prenatal vitamins and have
adequate iron intake during pregnancy. Education regarding interactions between oral contraceptives and medications is also important prior to pregnancy, as the mutual effectiveness of these drugs may change when combined. Some medications, including antiepileptic and migraine preventive medications, are associated with fetal abnormalities. Therefore, alternative medications are needed in women choosing to become pregnant or deciding to breastfeed.
One of the disorders that might appear in pregnancy is restless legs syndrome. Restless legs syndrome is characterized by an uneasy, creepy and crawling sensation in the legs, typically appearing towards the evening and accompanied by an urge to move legs. Often, patients walk around to relieve the uncomfortable feeling. There is an association between pregnancy, iron deficiency anemia and restless legs syndrome.
Another condition that may surface in pregnancy is carpal tunnel syndrome, presenting numbness and tingling in the hands and particularly worsening when the hands are in a prolonged dependent position such as during sleep. This is due to compression of the median nerve at the wrist, which supplies sensation and movement to the small hand muscles. The general fluid retention during pregnancy may precipitate this condition.
Migraines and epilepsy can improve or worsen during pregnancy. It is important to be compliant with medications and have as good as possible control of seizures. A prolonged seizure can result in low oxygen to the baby and be very detrimental to the health of both mother and child. Typical medications used for acute control of migraine may need to be substituted by other compounds.
Some neurological illnesses like multiple sclerosis can actually improve during pregnancy. However, there is an increased chance of relapse after childbirth. It is possible for women suffering from multiple sclerosis to have a full term pregnancy and normal delivery.
With proper medical support and counseling, pregnancy in women with chronic neurological illnesses can be healthy with a good outcome.
Q: What should I eat before a workout? Should I eat differently for cardio vs. weight training? – Suzanne A., Memphis
A: Bananas are great because they are loaded with quick digestible carbs and have potassium, which helps keep your muscles working. Oats are another great option, again, because they are loaded with quick digestible carbs. Light protein bars also work well because they are packed with protein and tend to be light on the stomach. Remember that pre-workout food should be snacks and not meals and should be eaten at least 45 minutes before a workout. I would not worry about eating differently for different workouts, maintaining a well-balanced diet is more important.
Q: Is it better to exercise in the morning or at night? Does it make a difference? – Alyssa B., Cordova
A: The best time to work out is when you can work out. If you love mornings, get up early and jumpstart your day. If you like to wake up and take it slow but, have too much to do after work, try it over your lunch break. If your peak energy strikes in the evenings, workout then. If you’re feeling crazy, get up early and get a lift in to maximize your calorie burn throughout the day, then get a nice run in after work and…boom! Two-a-days! The main thing is to pick a time you can commit to so you can make working out a habit and start seeing results!
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 Patterson@
commercialappeal.com
or send us a Facebook
message at www.
facebook.com/
goodhealthmemphis
How does pregnancy affect women with neurological disorders?
Dr. Ahmed is a Graduate of Dow University of Health
Sciences, Karachi, Pakistan. She completed residency in
Neurology from Loyola University in Maywood, Ill., and
a Clinical Neurophysiology fellowship from University of
Tennessee Health Science Center at Memphis, Tenn.
About the author
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I n preparation for a return visit to Antarctica this November, Pink Palace
Museum education manager Alex Eilers is stepping up her fitness game.
“Last time I went to Antarctica, I didn’t really worry about getting in better shape,” Eilers said. “This time, I’m taking boot camp classes beforehand because I
know what the conditions are like.”
Eilers experiences in Antarctica involve the research of Weddell seals. She was one of a select number of teachers chosen a couple years ago by the National Science Foundation to join researchers in Antarctica. The idea behind the project was to enable the teachers to spend two
months learning about the research so they could come back and communicate with students, and the general public, about the work being done. After her first trip, the scientist she worked with requested that she come back.
“I thought the first time I went that it was a once-in-a-lifetime experience,” said Eilers. “I’m so grateful and excited to be able to go back.”
This time around, Eilers is encouraging students and members of the community to take a“virtual” journey – to fitness and to Antarctica—with her. Eilers and the team at the Pink Palace calculated the distance from Memphis to Antarctica (as the crow
Fit For Travel Story by Sara P. ShirleyPhotos by Brandon Dill
flies) to be 8,764 miles.
For every minute a “Get Fit Antarctica” challenge participant
either exercises or studies, they will travel a mile on the virtual
journey. The path will be lined with interesting tidbits about
health, nutrition, exercise, science, math and social studies. To
participate in the challenge, one has to simply register at the
website www.antarcticarevisited.com.
The challenge ties in well with the museum’s master plan,
which includes an emphasis and health and wellness education
in coming years, said Eilers.
We take care of you...So you can take care
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Additional PolarTREK ChallengesFor more information on these interactive challenges, visit www.antarcticarevisited.com.• Fly a Flag Over Antarctica: Students decorate a
flag based on a number of educational topics. Flags will accompany Alex Eilers to Antarctica. Eilers will fly them “on the ice,” take a photo and return them to you.
• Postcard from Antarctica: Schools/Classes/Students design an Antarctica postcard. Postcards will be mailed back to you from Antarctica with an Antarctica indicia.
• Scavenger Hunt: Find the Weddel seals and Emperor penguins placed throughout the Natural History and Cultural History museum exhibits.
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Alex Eilers studied and measured Waddell seals in Antarctica during her first visit there in 2012. She uses a stuffed animal in her classroom at the Pink Palace Museum to teach others about her Antarctic experiences.
QUICK BOSU-BALL EXERCISES
work it out | step-by-step moves for a healthy body
A BOSU balance trainer looks like a
large exercise ball that has been cut
in half. It’s a tool often used by personal
trainers but also available at local fitness
stores for use at home. Lisa Burch, a
registered nurse specializing in cardiac
fitness and education at Fundamental
Fitness in East Memphis, recommends
the following five exercises for anyone
looking to optimize an at-home workout. 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
Kneeling Overhead Tricep Extension1. Kneel on BOSU ball2. Hold medicine ball and lift straight over
head3. Lower the weight, keeping elbows facing
forward4. Return to start position and repeat 10-12
times
5
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Dr. Steer has recently returnedto the Memphis area with hiswife and four children. He waspreviously in Memphis withhis daughter who was treatedat St. Jude’s.
“I’m so excited to be back inMemphis serving the peoplewho have made such a positiveimpact on my family’s life.
Please stop by for a cup ofcoffee and a freshly bakedcookie and allow me to show
you some of the latestadvancements in hearingtechnology. Because life is tooshort to miss a single word!”
Michael SteerDoctor of Audiology
Ask us about it!
During August, let us get toknow you... No matter thebrand, bring your hearinginstrument in for a freecleaning, or come in for a freehearing evaluation. Hearingaid batteries are also on sale.Mention this ad to get 40Batteries for $20 (Limit 2 sets)
Toll Free: 800-690-3896
Please Help Us Welcome...
Core Balance1. Sit on the BOSU2. Hold medicine ball over
abdomen3. Raise Legs4. Hold 10-15 seconds
Russian Ball Twist1. Sit on the BOSU2. Lightly touch feet to ground3. Twist side to side 10-12 times 4. Don’t let hips rock
LISTEN UP!byHearing and Balance Centers ofWest Tennessee
6242 Poplar Avenue901-842-4327
www.hearingmemphis.com
Q: WHY SHOULD I WEAR A HEARING AIDIN BOTH EARS?
A:Why two ears are better than one!We have two ears to more effectively process sound and
understand speech.Without such processing, our brainwouldpresent us with an incomplete sound picture.
We are born with two ears for a reason. When compared tohearing with just one ear, a person can hear sounds from bothsides, hear a variety of sounds, easily hear sounds fuller withbetter clarity, and understand speech sounds more clearly.
Why two hearing aids are better than one!The majority of people with a hearing loss have the samedegree of loss in both ears. The use of hearing aids in both earscould logically provide the same benefit to each ear. Researchhas shown that despite the hearing loss, peoplewhowear twohearing aids could still enjoymore balanced hearing. Not onlythat, there are additional advantages. People who wear twohearing aids show less deterioration in speech understandingthan those who wear only one hearing aid.
Imagine for a moment that you have to tie a knot with onlyone hand. You can still tie the knot using your body as asupport, but it is not as effective as having both of your handsto perform this task. The fact is, most people function betterwith both hands, and hear better with both ears.
With a hearing loss in both ears, it makes sense to wear twohearing aids. Contact Hearing and Balance Centers of
West Tennessee at 901-842-4327to schedule your FREE hearingscreening and consultation.
HEARING AND BALANCE CENTERSOFWEST TENNESSEE
Elizabeth HopkinsHearing Instrument Specialist
Lori FrederickAudiologist
Dr. Kay TackettAudiologist
Dr. Courtney HouseAudiologist
From left to right, Dr. Ernest L. Gibson III (Professor of English and Africana Studies at Rhodes College), Justin Sellers (Memphis Fire Fighter), Roland T. Woodson Jr (5th Grade Teacher - Shelby County Schools), Shannon Chisenga (Information Security Specialist at International Paper) and Jay Guzman (Tattoo Artist).
Side Lying Hip Abduction1. Lie across the BOSU ball2. Prop elbow on floor for balance3. Flex top foot and raise leg 10-12
times4. Switch sides and repeat
Side Plank1. Lie on side 2. Prop yourself up on the BOSU ball with
one elbow3. Extend free arm upward toward ceiling4. Hold for 15 seconds
SPORT Running
SUPPORT My beautiful and loving wife, Takeisha Woodson; my three sons, Roland III, Ryden, and Reid; Black Men Run and BMR Memphis (The Crew); My Healthy Brotherhood
WHY I RUN I run because of the physical benefits, but more importantly running allows me to clear my mind. Fellowship with MY CREW and has become what centers me. Running is my ministry...
ROLE MODEL My father, Roland T. Woodson Sr.
BRAGGING RIGHTS I have completed 3 Half Marathons and lost over 30 lbs through working out and running.
POWER SONG The Worst by Jhene Aiko and The Fighter (feat. Ryan Tedder) by Gym Class Heroes
FITNESS GOAL To be able to run with my shirt off comfortably and maybe even get some honks as I run...lol..
FAVORITE GEAR My Brooks Ghost 6, sunglasses, Cliff blocks and trusty Nathan Quickshot water bottle
NOBODY KNOWS I am terrified of small birds. However, I am completely intrigued by large birds.
FIT TIP As it relates to running, just run your race and your pace. Continue to put one foot in front of another and you will reach your goals.
CELEBRITY CRUSH Rosa Acosta
GUILTY PLEASURE Fish & chips and Carrot Cake
5th Grade School Teacher
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Next Up Several 5K’s (Chick-Fil-A, Hit and Run 5K) and St. Jude (my wife will be running her first Half-Marathon, so excited)
Roland T. Woodson Jr.
Photo by Nathan Berry
From left to right, Dr. Ernest L. Gibson III (Professor of English and Africana Studies at Rhodes College), Justin Sellers (Memphis Fire Fighter), Roland T. Woodson Jr (5th Grade Teacher - Shelby County Schools), Shannon Chisenga (Information Security Specialist at International Paper) and Jay Guzman (Tattoo Artist).
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August racing calendar8/2 Bartlett Kid’s TriathlonBartlett Recreation Centercityofbartlett.org/BKT
8/2 Overton Park 5 Mile ClassicEast Parkway Pavilion, Overton Parkracesonline.com
8/9 Celebrate Munford 5kCentennial Park in Munfordcelebratemunford5k.com
8/16 Liz LaVelle Memorial Series Time TrialsForestview Church of Christ racesonline.com
8/16 Elvis Presley 5k RunGracelandelvispresleyrunandwalk.racesonline.com
8/17 Breakaway Bardog 5k Downtown Memphisracesonline.com
8/22 Celebrity Sunset 5kLeMoyne-Owen Collegeloc.edu/hacsw/5k-run-walk.asp
8/23 Lewisburg Patriot Day 5kLewisburg High School, Olive Branchracesonline.com
8/23 Dogwood Dash 5kMarquette Parkdogwooddash5k.racesonline.com
8/23 Forrest Spence 5kOverton Parkforrestspencefund.org
8/23 BRC Small Fry Tri (ages 2-6)Bartlett Recreation Centercityofbartlett.org
8/23 Steps for Stovall 5kSnowden Grove, Southavenstovallsacrificeforsoldiers.com
8/30 5k for RelayLanders Center, Southavenracesonline.com
Coming Up9/1 Chick-Fil-A 5kAutozone Parkchickfila5k.com
9/12 Cooper-Young Festival 4-Miler Cooper-Young neighborhoodcooperyoung4miler.racesonline.com
9/20 Book it 5kChurch of the Holy Communionbookit5k.racesonline.com
9/27 Sole to Soul 5kIdlewild Presbyterian Churchsoletosoul5k.racesonline.com
Are you participating in any of these races? Send us a picture and tell us about your experience. E-mail the editor at [email protected].
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
When you’re expecting, planning for the future and the needs of
your new bundle of joy can fill your mind almost immediately. However, planning for a healthy pregnancy can start long before conception. It’s important to think about the things you can do to maintain a healthy lifestyle before pregnancy so that when you get the news, you’ll have a healthy head start.
First, if you’re of childbearing age and there is a possibility you may become pregnant, it is a good idea to go ahead and take a daily prenatal vitamin. Development of the nervous system is well underway by the time many women find out they are pregnant. With this
in mind, the extra folic acid provided by a prenatal vitamin is recommended to help brain development and for the prevention of neural tube defects. In addition, prenatal vitamins provide extra iron to aid in development and help prevent anemia (a common cause of fatigue during pregnancy).
Get a move on it! Studies suggest that women who are active before and during their pregnancy have greater stamina and a lower perceived effort during childbirth. While it’s recommended to stay active and exercise during pregnancy, it may not be a good idea to start a new and strenuous routine once you find out you’re expecting. Having an
activity routine that you can stick with prior to conception is a good indicator that you’ll keep it up during your pregnancy. Of course, there is no one-size-fits-all exercise strategy, so check with your physician about the level of exercise appropriate for you.
It’s time to drink up—water
of course. This is an important habit for everyone, yet particularly important for a pregnant woman. In the first trimester the body experiences large increases in blood volume to support the baby’s development. Maintaining hydration is important throughout pregnancy and during the breastfeeding stage to help support increased fluid needs for milk production. Carry a refillable water bottle daily and aim to refill it at least a couple times throughout your day.
With all of the increased needs during pregnancy it’s no wonder many women feel like they need to “eat for two.” This common misconception can lead to overeating, increased rate of weight gain and potential complications. It’s important to eat intuitively and intelligently. Eating intuitively suggests that you eat when you have physical signs of hunger and stop when you’re satisfied. Eating intelligently, in my opinion, means that you make an effort to incorporate foods of high nutritional value to get the foods you need. Eating based on hunger, and not an “eating for two” myth, can keep pregnancy weight gain in check.
So whether you’re on the road to pregnancy or not, I hope you’ll find these tips helpful. Don’t forget, healthful behaviors and self-care always start with a plan.
The myth of eating ‘for two’ Story by Leslie Schilling, MA, RDN, CSSD, LDN
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.
Bacon Mushroom Mac and Cheese
FROM THE AMERICAN
HEART ASSOCIATION
American 8 servings About $1.45 per serving
Calories 180Total Fat 6.0 gSaturated Fat 2.0 gTrans Fat 0.0 gPolyunsaturated Fat 0.5 gMonounsaturated Fat 2.0 gCholesterol 14 mgSodium 201 mgCarbohydrates 21 gDietary Fiber 3 gTotal Sugars 3 gProtein 11 g
Per serving
6 oz. whole wheat corkscrew pasta
3 slices turkey bacon, cooked in the microwave to package directions, diced
2 teaspoons extra virgin olive oil
½ medium onion, diced
2 teaspoons garlic (2 cloves), minced from jar
2 cups mushrooms, sliced
2 tablespoons dried herbs, salt-free Italian blend, divided
½ teaspoon black pepper
3 tablespoons water
1 cup non-fat, plain Greek yogurt
3 tablespoons grated low-fat parmesan cheese
1 cup low moisture, part-skim-fat mozzarella, shredded
3 tablespoons “panko” bread crumbs (whole wheat, if available)
1 teaspoon extra virgin olive oil 1. Preheat oven to 400° F.
2. Boil pasta according to package directions, omitting oil, butter and salt. Reserve ¼ cup pasta water after pasta is done cooking.
3. Cook turkey bacon in microwave according to package directions, cool slightly and roughly chop.
4. In medium size pot heat 2 teaspoons extra virgin olive oil over medium low heat, add onion and garlic and sauté until onions are soft, but not brown. Add mushrooms, 1 tablespoon Italian seasoning and pepper, cook for
2 minutes, add water and cook 2 more minutes.
5. In a separate bowl, combine yogurt, mozzarella and parmesan. Add yogurt mixture, pasta water and pasta to mushroom mixture and stir to combine all ingredients. Remove from heat and transfer to oven safe 8x8 or 9x13 dish. Combine breadcrumbs, 1 tablespoon Italian seasoning and 1 teaspoon extra virgin olive oil and sprinkle evenly over the top of mac and cheese. Bake for 10 minutes and serve.
Directions
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